1st Tabata Cycle

I want to take care of my cardiovascular health a lot better this year, for me, my wife and the kids. Being muscularly strong has some limited use in our society but having a good strong and efficient set of heart and lungs is always of use. To being able to tote the little ones around for hours or being here hopefully in another 40 to 50 years.

I'm going to start with some Tabata cycles but I'll also throw in more kettlebell complexes, walking, swimming, biking, cross country skiing, etc. and cleaning up my diet to hit this goal.

Today I did a standard cycle (20 seconds work, 10 seconds active rest for 8 cycles/4 minutes) with jumping jacks. Next time I want to measure my heart rate immediately after and then at either 1 or 2 minute intervals until I've come down to a normal or near normal heart rate.

Hopefully I'll also get in another pinch workout this afternoon and I may walk on the treadmill for 30 minutes or so.

Gripper Test

I had a shit gripper test day. I still can't set my Vulcan on level 12 without a huge fight then I'm to damned tired to close it. 

Damn near closed my one Elite MMS. 

Did about 5 goal gripper attempts, no successes and one BFN with about 5 reps on a 3.5. 

Overall I'd say there's not a lot of carry over from the Vulcan to my torsion grippers. I'll continue doing Aaron's program but I'll go back to torsion grippers for the next month. I think I'll also lay off of grippers for the next week then hit er hard again next week. 

My bicep tendon tie in at the elbow are frigging killing me on each arm. 

Ibuprofin and heat.

December 27 Pinching

December 27, 2010

L. Blob lifts to chair
32.5# HW x 1/1, 2/2, 3/3, 4/4

Right 40# HW
1, 2, 3, 4, 5, 3, 3, 3, 3, 3

Left 40# EW
1, 2, 3, 4, 12, 10, 10, 10, 10, 9

2HP Climber Type
72.5 x 3,
107.5 x 3,
132.5 x 3,
142.5 x 1,
149.4 x 1, 1, 1,
154.4 x 1,
159.4 x 1, 1"

1/4" Thin Pinch Timed Holds
25# on Pin
35/30, 25/22, 20/19, 20/13, 18/9

88.9mm Hub Trainer
29 x 1/1
39 x 1/1
49.2 x 1/1
54 x 1/1
64.4 x 1/1
69 x A/A
66.9 x A/A

Extensor Bands

Powerball

101227 64.4# Hub Lift Device

A good article on dealing with negative thoughts that Mike posted today on BB

http://www.dailymail.co.uk/femail/article-1341787/How-tame-monsters-mind-Experts-ANTS--Automatic-Negative-Thoughts-unless-learn-stop-theyll-ruin-life.html

Pinchy Stuff: Wide pinch, Climber Pinch and a Hub Trainer

Merry Xmas from Gwar

http://www.youtube.com/watch?v=vaSkRbbBBUg&sns=em

Dec 23 - Gripper Focus

Warm-up with Vulcan

Aaron's gripper program with my Vulcan.

Gripper set training

Reverse bend iso's

Powerball

Hand Size

I'm not sure if I'd call this 7-3/4" or 7-7/8" but I lean toward the 3/4. Comments from the grip competitors are welcome. I'm not to sure which crease.

Learned a New Bend Technique

Thanks Jedd.

Had this way off centre grade 8.

Life and Death of a Christmas Tree

http://www.youtube.com/watch?v=UZ4b7-offis&sns=em

Best. Pinch. Day. Ever.

I rushed into my workout immediately after work due to having a call with Jedd later this evening and managed to improve dramatically from my last workout.

L. Blob to Chair - Hard Way
32.5# x 1/1, 2/2, 3/3

R EW 40#
4, 5, 6, 7, 8, 11, 8, 8, 8, 8, 7+2 hops

L HW 32.5#
4, 5, 6, 7, 8

L EW 40#
6, 4, 4, 4, 4, 4

Thin Pinch Timed Holds, only applied chalk between sets and right back at 'er
25# on Pin
24/24, 16/15, 11/11, 14/8

Very happy with this one. I'll do the right with the L blob hard way next time and all 40# for the left next time.

I feel like I may be on route to di the blob by the end of January.

Merry Ho-Ho Folks - Santa reveals his secrets

http://www.youtube.com/watch?v=HW8HSUvX5Hw&sns=em

Hub Lift Trainer

Well I've got another idea to fab up. I got a couple of pieces of steel that I'll make a hub lift trainer out of.

The primary pinch area will be a chunk of NPS 3, sch 40 pipe by about 2" long. I'll put on something on the bottom so I can attach it to my loading pins then I'm ready to go :-)

To many little plates slipping around on my 45's for nice training.

Fabbed Up a Climber Pinch Device

After getting it home I'm thinking I may trim a bit off on the handle but overall I think it'll be pretty handy.

New PR - 11,732

Pinching

December 17
L Blob hard way Pinches to Chair, timed rests
32.5# x 2/2, 3/2, 4/1, 5/3, 6/3

 

Right easy way 40# x 1, 4, 3, 2, 3
Left hard way 32.5# x 6, 9, 6, 6, 5

 

Thin pinch no rest timed holds
25# on pin
30/24, 20/11, 11/9, 17/13, 13/9

Grip, Bending, Pinch and a Powerball

December 19, 2010

 

Aaron Gripper Program with a Vulcan

 

DO Bend
7 x 5/16"? 0-1 Drillrod, Black Bastard

 

45# Plate Hubbing - 6/6, 3/3

 

2.5" Crusher
90# on the Pin x 10/10

 

180' a DC Regular 0 - All right side, kink feeling better

 

Powerball
R - 11,732
L - 11,204

Smoking's Gay

http://www.youtube.com/watch?v=82x9pzHkHK4&sns=em

Grippers and Powerball

Did Aaron's gripper program again and I must say this is the biggest friggin' jump I've had! I'm very impressed. If Aaron ever gets his ideas out in e-book format, dvd, whatever, get it!

 

Did some extensor band work immediately after.

 

Hit the Powerball and PR'd with both hands:

 

Right - 11,453

Left - 10,302

New Powerball PR - 11,453

Marty Sacked Out

My 1st Rolled Fry Pan

December 12 - Pinching and Such

Legacy blob lifts to chair and back down. Timed rests.

Right - 40# x 1, 2   32.5# x 13, 11, 11, 11, 11, 11

Left - 40# x 2a   32.5# x 17, 8, 8, 8, 8, 7

 

Thin Pinch timed holds 1/4"

25# on IM pin

Right - 35s, 25s, 20s, 15s, 15s

Left - 33s, 20s, 15s, 11s, 11s

 

Crossbow/Set Training

Vulcan Level 12 x 2/2, 2/2, 2/2, 2/2, 2/2

 

2HP Pony Clamp

15, 15, 15, 15, 15

 

Extensor Bands

 

Powerball - 9,745 (Previous best 10,296 Nov 14, 2010)

Grippin' and a Pinchin'

Warm-up with the Vulcan.

 

Went at my Vulcan gripper with Aaron's program.

 

Did some Vulcan level 12 set work, man it sucks. I think I need to do this on non-gripper days.

 

V Blob loading to chair and back to the floor. Timed rest intervals.

Right - 40# x 1, 2, 1, 1, 1

Left - 40# x 1, 2, 1, 1, 1

 

Right - 32.5# x 8, 6, 5, 4, 4

Left - 32.5# x 6, 4, 4, 4, 4

 

Thin Pinch Timed Holds - 1/4" Plate

25# on IM Pin - 25s/25s, 19s/17s

20# on IM Pin - 40s/40s, 30s/25s, 28s/28s

 

Extensor Band Work

 

Superball

My Thin Pinch Setup

Grippin' and a Blobbin'

December 6, 2010

 

Did a quick workout after supper. One thing I'm noticing is that although my grip is climbing I'm for whatever reason getting pretty crappy at setting the gripper in my right hand. I'm thinking about packing around an oldschool smooth handled gripper and just practicing my set over and over throughout the day.

Anyways, here she is:

Warm-Up
VG Level 3 x 5, 4 x 5, 5 x 3

Choked Grippers
R - Elite @ 15mm x 1, 1, VVN
L - GM (hard) @ 15mm x 1, 1, 1

Aaron gripper program

Blob50 Assisted Lifts
3/3, 3/3, 3/3

40# L Blob Curls
1/F, 1/A, 1/A

40# L Blob Mini-lifts
3 sets alternating to failure

2HP Banded Pony
25, 25, 15

Powerball x 10 minutes

This GM is set Deeep!!

Some Pony Work

Played with my modified pony clamp for a little dynamic 2HP today at work.

Pony x 25

Added more bands
Pony x 15

Added more bands
Pony x 15, 15

And the Pony Keeps Growing

Grip and Blob Work

Had a pretty long day at work today; lots of travel, bid review and doing the closeout. Anyways after I got home and had a bite to eat I decided to do a bit of grip.

 

Warmed-up with the Vulcan

 

Grabbed my Baseline Dynamometer and gave a squeeze on each hand

Right - 183#

Left - 162#

 

Grabbed a 32kg kettlebell and did a few BUP's with each hand.

 

Went to do Aaron's program (Confidential Workout).

 

Right hand I blew the initial set so I terminated and did my left first. After I did my left I attempted my right again and fumbled with the set some more and wasted a lot of energy. I only did the first set for my right hand.

 

Did some farmers walks across the living room with my 40# L Blob x 4 (approx. 15' or so).

 

Curled my 40#er right handed for 2 sets of 3. Couldn't do any with the left. Weird because I usually consider my left as being a stronger pinch and wrist. Gripper must've tuckered me a bit.

 

Blob50 negatives x 5

 

40# L Blob Mini-lifts

I lifted it about 4" per rep to start. Going for speed and burnout. I did as many as possible righty, went left and repeated. I did this 3 times without rest.

 

Powerball for approximately 10 minutes and some extensor work.

 

BTW my sissy hands are a little bruised internally from bending so I've been taking it a bit slower with that. Still hitting a few a week, I just haven't been documenting it.

The Vulcan and the Blob

Reverse kinked some 1/4" square CRS and flattened out a bunch of previously bent reds, bastards and steelworks stock. 

Warm-up lvl 3 x 5, lvl 4 x 5, lvl 5 x 3

Chokers @13mm
R-#3.5 x vvn, vvn
L-#E x n, f

Aarons program with the Vulcan. 

Blob50 negatives x 1 x 4

32.5# Blob curls (chalked)
R - 8, 8, 8
L - 7, 7, 5

2HP Rubber Banded Pony Clamp
50, 50

Approximately 10 minutes with the signature power-ball

GNC Grippers

Went to GNC yesterday and bought a pack of the heavier 3 grippers for $19.99.
1st opinion is that I like them, especially for that price. Pretty stiff grippers as well. The 250 is about 150# RGC and the 300 feels to be about 165-170#. I also like that they have a little narrower spread for easier setting, smaller diameter handles (11/16" I think) so that they work for BTR for 3/4" handles and that the handles are steel so nice and weighty feeling.
So far the only thing I font really care fir is the knurling. It feels like Heavy Grips or Bonecrusher knurling which kind of has a greasy feel to me. I'd rather have non at all as this stuff doesn't really do much of anything.
Other than that is how well the springs wear but only time will tell with that one.

Vulcan and the Blob

Quick workout during the day today. I'm going to get using my Vulcan again to change things up as well as some choker and straphold stuff to keep the final bit up. One thing I noticed is that David de-rated a bunch of the approximate levels as they compare to IM grippers. My Vulcan is definitely closer if not a bit tougher than the old ratings. E.g. A level 9 on my Vulcan feels like it's just around 142-145# or a light #3.

Anyways here it is:

Modified Aaron gripper program w/Vulcan

27.5# Blob curls (chalked)
8, 8, 8

Approximately 10 minutes with the signature powerball.

Misc. Grip

November 23,  2010

 

I recieved my Thor GM and Elite grippers from Chad K. last night...I love them buggers. That GM is by far the deepest set gripper I have. It feels like a nice tough #3. That Elite is another story, waaay tougher than my other 2 Elites, possibly nearing more like my Super Elite or #3.5. I love the stamp on them as well. Neato.

 

I'm getting an idea floating around about really concentrating on my pinch. Especially when I can stay inside when it's -36'C like today :-) So it may be kettlebells for my core lifting and RT, crusher, v-bar, pinch, grippers, 2HP, thick handled DB, bending and blobs for the winter.

 

I think I may have to contact Rob Russell about some good heavy KB routines.

 

I also have buggered my right elbow again, on the outside. I'm damn sure it's the reverese bending. I haven't felt like this since I was doing a ton of it about a year ago and this spring.

 

Today during work:

 

Concentration Curls with my 27.5# blob, no chalk and reaaally greasy feeling.

3 sets of 8 with a quick set down and regrip on each rep to ensure I started at the bottom and from a dead stop.

GripSport Promo from Jedd Johnson

http://www.youtube.com/watch?v=CnMMeZeNozo&sns=em

SCF L3 Rim & Grippers

Yesterday I gave another crack at kinking a shoe over my right leg and got it finally. I usually kink over my left and do my sweep and crush over the right. I've been having problems with my final crush on my max bends. David Wigren gave me the tip to do it all on the right so that's what I'm doing.

It was a SCF L3 rim and the kink was easy but because of the legs going different directions I had some problems figuring out the rest. I eventually got it but the bugger cooled to much to finish right off.

Tonight I did some quick grippers:

Warm-up

3/4" Block Set
R #3 x vn, vvn
L GM x vn, vvn

Choker @ 12mm
R #3.5 x 1, vvn
L E x vn, n

Modified Aaron Gripper Work

Gripper Test, Powerball & Pain

Well I had a good long weekend with the wedding and all. I ended up receiving my parcel from Jon with a bunch of different sized 0-1 drillrod and 1/4" square CRS amongst a ton of other stuff.

I reverse bent a few chunks of the 17/64 x 7" drillrod fairly easily but fought with a 7" length of the square for quite a bit. I can't get it past about 15' or so. Tough stuff (for me anyways lol).

Anyways all of the reversing I did tweaked my elbows bad again. They're not feeling to bad now but I think they could be aggravated easy enough.

One of the gifts we received was a Powerball-Signature Series. That's a fun little bugger. I got it up around 11,000 rpm so far with my right, the left lags dramatically.

Anyways, between putsing around with that I tested grippers and my elbows screamed immediately.

I was a hairs breadth off of my easy elite with my right and my easier GM with the left. My hands and arms were killing me after my first attempts and I know they didn't have the right gusto as the 2nd and 3rd attempts were better.

I know damn well my grip has strengthened due to Aarons program as I tested on a whim a couple of weeks ago.

One thing I'd do is add some choker work to work on more snap and top-end strength.

Now with everything behind me I can get back on track with all of my lifts.

Mike Rinderle Certs on the Ironmind Red Nail

Andy Thomas Certs on the Ironmind Red

LHFD, HWFD & LWFD

1st throw - hammer broke
55' 2"
55' 1"
55' 1"
54' 3"
46'

HWFD
Bunch of crappy throws and drills

LWFD
29' 2"
29' 4"
29' 5"
29' 2" stumbled

101110 1st Braemer Workout

First Braemer Stone Workout

Braemer stone - 32.5# Blob
Right hand:
18' 8"
18' 11"
18' 5"
19' 4"
20' 9" fouled
20' 6"

Had to stop to go shopping. This is a hoot! Hopefully I can get some light hammer and HWFD in tomorrow or later. The time change is sucking up all of my damn daylight for practicing :-)

101109 SCF L2 Attempt

Playing with Stone Lifting

Yesterdays Puttering Around

November 8, 2010

 

During my lunch break at work I pushed on my Steelworks CRS 3/8 x 7" a few times. I don't think I moved it past the wobble I gave it the other day. I put my Huge Golden in the wraps and tried it a couple of times without success, man that thing flexes a lot!

 

After I did my DO attempts/iso's I grabbed my adjustable Elite (~155/6) and got 3 closes MMS. I think if a guy does the grippers right at the tail end of bending the CNS might still be nice and ramped up to carry over to grip similar as doing squats. Have to do them before the crash though I'm thinking.

 

I had full intentions of getting a good workout in when I got home from work but I was just to mentally fried. Instead when I took the dog out for a biological break I did some stone work by picking up my ~200# Atlas stone to the chest about 5-6 times. I then moved some of my weights out of the basement to the garage, including my 2.3" diameter handled dumbell and did a few picks and holds with it. I think I've got about 130# on it. I then did some double hubbing and called it a night.

 

Another couple of days of gripper rest and I'll test my crush and report back my findings for Aaron's gripper experiment.

101107 FBBC Huge Golden Bastard attempt

2 hits and a degree or 2

SteelWorks CRS 3/8" x 7"

Well I'm going to see if I can put some (a teeny bit) of hurt on this bugger later. There's a few of us on the Benders Battlefield that are racing for a FBBC KIng of all Bastards (KOAB) cert bend. Rindo is in the lead I'm thinking but most of those other brutes aren't far behind. I haven't received my official FBBC stock for trying this yet but I figure I may as well be hitting this chunk. Their 5/16" feels just like the IM Reds I've bent so this should be just under a actual KOAB I'm thinking (without calibrating of course).

Grippers, throwing drills, pinch & snatch

Aaron's gripper experiment at work.

Hw spin and drop drills (can't remember the actual name) x a whole bunch, both sides.

1 Arm Axle Snatches
33# x 5/5
83# x 3/3, 3/3, 3/3
93# x 1/1, 1/1, 1/1, 1/1

2HP @ 48mm
Device (66#)plus *
50# x 5
60 x 5
80 x 5
90 x 5
100 x 3
105 x hop (did a bunch of L blobs to show the boy and his buddy it's possible. Now I can't do my 2HP hahaha)
105 (171# total) x 2

2-25's Hula x 30 Chewed the heck outta my thumbs! Should've gloved up.

Edmonton Yellowpages 07/08 - ~1,900 pages

My New Project: Loadable Inch Trainer

I figured I can zap this up pretty quick. Almost made it last weekend but ran out of O2 for my torch.

It should weigh in at about 102# empty and has capacity for about 0.605 cubic feet so the weight could be added to make it quite unliftable if I ever wanted to. I think this'll be a great training item as well as medley item for the comp this spring.

Interview with Rob Russell

Interview with Rob Russell

Awesome interview done on the Garage Gym site about a damn strong dude, Rob Russell.

Did some bedtime bending

Did a couple of bends last night before bed.
Put a bastard in the wraps still rolled from the mag bastard and squished it good.
Rolled up a red and iso'd some reverse for a bit.

Wow! I feel throwing muscles!

Cripes! I can sure feel the effects of the bit of throwing yesterday. These muscles (dunno, some kind of serratus or oblique) sure got hit. Easiest way to define it is my back ribs towards the sides. Niiice :-)

One thing I know, I've never hit these muscles with a barbell.

On a side note I deviated from aaron's program a bit and just tested with my Elite and I'm still shutting it which is surprising because I don't feel very sharp or on today but it went relatively easily so it's doing what it's supposed to.

I sure like the strongman stuff and am really liking the heavy athletics that I've tried.

101031 HWFD 1st Workout

101031 1st LHFD Workout

101031 1st LHFD Workout

101031 HWFD 1st training day

October 31, 2010 HWFD & Light Hammer

Had 2 throws yesterday when I finally put weight on the apparatus.

Today's efforts:
15' stayed behind trig
18'-9" toe went over 3"
17'-3" toe went over 4"
17'-7" stayed behind
13'-4" over trig
15'-9" good
13'-10" the ring slipped
14'-5" behind trig, diminishing returns so I stopped.

Light Hammer
49'
34' crap throw, tried to muscle it out
46'
42'
48' felt really good and flew nice. I made a effort on the straight arms.
45'
55'-6" felt awesome, threw nice. Very straight arms and better hips.
55'-9"
48'
46'-3"

My Throwing Hammer Trainer

Weight Throws and Grippers

Played with my 56# Weight for distance using the technique I saw on Bens last throw video. Grabbed a hammer and plan on getting some throws in later as well.

Aarons gripper program.

Heavy Weight for Height & Distance

Dario - Standing Caber toss, Glenisla Scotland

DARIO - TRAINING FOR STRENGTH AND POWER

Bird Hunted To Near Extinction Due To Infuriating 'Fuck You' Call

Huge Bastard & Magnificent Bastard Attempt

Oct 28, 2010 FBBC Magnificent Bastard Attempt

Oct. 28, 2010 FBBC Huge Bastard Cert. Submission

7 Scientific Reasons a Zombie Outbreak Would Fail (Quickly)

I thought you might be interested in reading this:

7 Scientific Reasons a Zombie Outbreak Would Fail (Quickly)

Let's pretend for a moment that zombies are real (as if half of you weren't already daydreaming about that very thing). Have you noticed how most zombie movies take place only after the apocalypse is ...

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Regards,

Jason Steeves

The 6 Creepiest Places on Earth (Part 2)

I thought you might be interested in reading this:

The 6 Creepiest Places on Earth (Part 2)

In Cracked's continuous effort to make your local haunted house look like a boring pile of dog turds, we once again present the creepiest real places on Earth. Whether it's due to their bizarre histor...

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Jason Steeves

Oct 27, 2010 FBBC Golden Bastard Cert. Submission

This Weeks Bastard Cert. Submissions

A Bastard, Shiny Bastard and a Golden Bastard :-)

Apparatus for Weighted Throws

Big Red Rock Protection

I forgot I had a chunk of this stuff. It's rock protection for pipeline line pipe. I think it'll be nice to use for doing horseshoes in the future :-)

Grippers and Hammer Curls

October 26, 2010

Did Aaron's gripper program and a bunch of hammer curls holding a towel affixed to a kettlebell.

My CNS was still a bit cooked from the recent bending so I didn't get my best workout in. I'll hit it again on Fridays bench day and it should go much better. I want to kill another golden bastard and catch it on video so I can submit it fairly soon but this bending keeps buggering up my grip....priorities, priorities!

My Magic Sack

This thing is sweet! It's filled with wheat or beans, chuck it into to microwave for a couple of minutes then it can be draped over the back of the neck and traps. The heat sure feels good. It can be put into the freezer as well and used as a cold pack which would be awesome in the summer heat to help a guy cool off.

They make pads and rolls as well. I want to get a pad for my forearms and low back.

Oct 25, 2010 Shiny Bastard

Logbar & Stuff

Yesterday bent a bastard and a golden bastard for fbbc certs but my video cut out early on the golden.

Today at my 3:00 coffee break I bent a shiny bastard for a cert submission.

After work standing in the snow:

Highland Hammer throw rotations
17.5# x 10/ea way

8" Logbar
155# x 5, 5, 5
165# x 5, 5

Man I'm loving logbar clean & push presses. It sure feels like a very complete, complex exercise.

Aaron's gripper program.

101024 FBBC Bastard Cert Submission

Close grip bench and upper body assistance

Going to lay off of grippers for a couple of days.

Close Grip Bench
45 x 10
135 x 10
1a) 185 x 5, 5, 5, 195 x 5, 205 x 5

1b) 1 Arm Dumbbell Rows
130 x 8, 8, 8, 8

Some 45 hubbing..it's almost right back to where it was at my strongest. One things for sure, grip lasts!

Starting to find my bench groove again but I'll keep it coming nice and slow for a couple more workouts. Overall feeling pretty good.

Gripper Workout #5 Attempt

Well I went to do my gripper workout. I'm off by a day but if I go tomorrow it'll be back on track with doing it coinciding with my core workout.

Anyways, I worked through my warmup sets and knew immediately once I attempted my first work rep this workout would be crap so I terminated the rest of the reps and sets to commence again tomorrow.

Thickbar fries the crap outta my forearm flexors and I'm still feeling the effects of last nights workout. I really feel that the reason I get so sore is that my weak link is my flexors so I'll continue to work them hard.

Deads and Such

> Plate wrist curls @ work
> 4" 150# blind flange x 5s x 12
>
> @ home
> DO Axle Conventional Dead
> 123 x 5
> 213 x 5
> 263 x 1
> 283 x 1
> 293 x 6"
> 263 x 2 plus long hold, 2+hold, 2+hold
>
> DO CV Deads
> 225 x 5
> 315 x 3
>
> RG CV Deads
> 405 x 3, 5,
>
> I've lost a TON of pulling power! Time to get pulling lots again baby!!
>
> 46# Legacy blob pulls (r/l)
> Easy way x 1/1 came easy
> Hard way x n/n
> Easy way x 1/n, n/n
>
> Front Sledge deads
>
> 25# plate rim hold hammer curls

Gripper experiment workout #4

Didn't do grippers last night as my hands were fried but did Aaron's gripper experiment tonight. Probably could've used another days rest.

Logbar and Such

8" Logbar Clean and Presses
155# x 1, 2, 3
165# x 1, 2, 3
175# x 1, 2, 3

Bunch of 45# hubbing between sets.

2HP @ 48mm
App + 50# x 5, 70# x 5, 90# x 5, 95# x 5, 100# x 4, 110# x 1, 2+hop, 120# x 2"

Aaron's gripper experiment.

Stone Rows

Still sore from yesterdays bending throughout my whole body. I intended on doing logbar C+P and some stone work but frig I'm sore. I ended up doing some stone rows while I had my dog out back for a poop.

Stone Rows
155/65 Atlas Stone 5 sets of 3

I really felt these in my biceps, especially on top of the bending.

First Shiny Bastard to 2.25"

DO Bending & Grippers

Had a tough time getting energy yesterday but got some bending PR's in and some solid gripper work.

DO 1" Wraps
1 - 6 x 1/4" gr8 triangle
2 - 7 x 5/16" Steelworks CRS

DO IM Pads & 1" leather outers
1 - Golden Bastard, PR, Went super fast, under 2"

1 - Shiny Bastard, PR, Went quick but held up on the final crush, 2-1/4"

Overall pretty happy with the bending.

A. C. gripper experiment.

Quick 2HP Workout

Did some quick lifts after work.

Apparatus plus 50# x 5 to finish

Wednesday Core Workout

Still working up slowly to get back at er full bore.

At work I did a crapload of wrist curl variations with a 40# kettlebell, probably 150-200 reps of standing wrist curls, full seated wrist curls and variations of AW wrist curls performed holding a towel fastened to the weight. I also did some plate curls with a 4" 300# blind and a 3" 900# blind.

At home after supper:

1a - Squat
135 x 5, 225 x 5, 245 x 5, 265 x 5, 5

1b - L Blob negs
45# x 5 x 1 fourth hovered R, 5th 4" R/2" L

2a - 1" V-bar
97# x 5, 142# x 1, 187# x 1, 232# x h/-, 1/1

2b - more 45# L blob
R - n, 2", n
L - n, h, n

Gripper work ;-)

I'm thinking I may do for my core lifts have Monday logbar, Wednesday squat and Friday deadlifts to get back into gear.

Logbar and Grippers

Late workout. Went and picked up my logbar from my sea-can. 

Logbar
8" bar 155#
clean plus 5 press, clean plus 5 press
Clean and press 3x3

Aaron's gripper work...smoked!!

Beefbuilder Grand Master - Left Hand

My hard RB 260 righty

Active Recovery

My legs were stinking killing me last night but feel great today after doing some active recovery. I first did this when doing Rippetoe's Texas Method and it worked really well.

 

Thursday October 7, 2010

 

Supersets

 

1a) ATG Squats 5 sets of 10 @ 135#

 

1b) MMS Grippers

Right - #2 x 5, #2.5 x 3, RB260 x 1, 1

Left - #2 x 5, #2.5 x 3, RB260 x 3/8", 3/8"

 

Choked Gripper Right - Elite @ 20mm x 1, 1

 

2a) Hammer Curls w/Grip4orce Hard

40# x 10, 10

 

2b) Leaning bodyweight tricep extensions..barbell on rack, squat height..lower head/body past and use triceps to lift up

BW x 25, 25

 

I tried to use a gripper after the Grip4orce......nada. Hahaha! First time using them. I wish they grabbed the bar better. I had them folded over themselves to bite the bar.

Getting My Ass Back in Gear

Well lets see how this remote updating goes. So as you've probably guessed it I've been pretty damn slack for a while now. I've continued some minor gripper work and bending over the summer but that's about it. I can kill a red nail DO in 1" wraps in about 15-20 seconds and have been twisting up some decent shoes but've been consistently failing at about 170' or so. My card tearing is crap right now and I think the choke method I was using ended up buggering my one finger tendon. I'm better now but I don't want to reinjure it.

 

I ended up moving this summer to my fiancee's place so the basement got packed up in the process. A few days ago I put in my saw tooth rack and bench, grabbed the axle and one Oly bar so I could get cracking again.

 

Gripper wise I guess I've been hitting them more about 2-3 weeks ago and am at my strongest ever surprisingly. I can close my GM's left handed now and am narrowing in on my Elite right handed.

 

I'm also looking into getting involved with the Highland Heavy Athletics/Events in nearby Red Deer, Alberta as I think it looks like a hoot.

 

I'm also looking toward possibly putting on a grip/handstrength contest next spring under Jedd Johnson's new orginization once we know more about it. This would allow people to qualify to compete in some form of North American Championship I'm thinking. Events I'm thinking about having so far include:

• Parallel Set Grippers - Max Calibrated Weight
• Euro/2HP - Rising Bar
• non-IM Axle - Either weight or reps
• 1" V-Bar - Rising Bar, may be cut for efficiency
• Sledge Lever - May be cut for efficiency
• Medley - Most items bent, lifted, twisted, carried within a set time

Anyways Mondays was my first barbell workout to get back into things:

 

At work did a bunch of gripper work and closed my hard RB260 and all 3 of my #3's

Axle C+P

 

123# x 8, 6, 6, 6 Nothing to major, just getting back :-)

 

1" V-bar

Singles to 232#, lost a bit here

 

45# plate hubbing

A bunch of floating and assisted lifts but did manage to get a couple of full pulls lefty eventually

 

Tuesday's Workout

 

ATG Squats

Up to 225# for 4 sets of 5, felt really strong but dammit am I ever sore even writing this today Hahaha

 

Bench Press

Up to 225# for 5 sets of 3

 

Dumbell Rows

115# for 5 sets of 8?

 

Sledge Levering

8# x 2 x 5

 

Sledge Front Penny Lifts

8# x bunch

 

Wednesdays Workout

 

Axle Shrugs

123# x 15

213# x 15

303# x F...>< Dammit!

 

Sheild Casts

8# Sledge till tired, felt great on the shoulders and wrists :-)

 

100711 DO #6 Red Nail

Red's dead baby, Red's dead...:-)

Yesterdays wobble to 13 degrees. It's messy and long





And the Death!!

Gave a Red a go DO and Got 13' Not Bad for My 3rd DO Attempt

2nd DO Bend

Grippers, pony clamps and bending

Well I actually feel a little tuckered today. I didn't end up doing any kettlebell work but have still been hitting grippers and doing a fair bit of pony clamp work. It'll be interesting to see how it carries over to my static pinch when I get back to my blob50 and euro pinch.

Last night I also lined up about 20 60d nails and terminator reverse bent them alternating sides and bending as fast as I could wrap them. I concluded with 12 gr5 bolts and did the 3rd from last DO and was amazed to get it. I think Jedd's chicken wing article struck a chord with me. This is my first real DO bend and was happy with it and it felt pretty damn easy. Shoulder flexibility is still the main issue as I could only hold the bolt a couple of inches under my collar bone. I think I'll start working on improving my DO flexibility and technique though. It was pretty fun and like I said felt easy so I'm interested in seeing what size of stock starts to make it feel hard for me.

All bends were done in around 20-25 minutes.

Getting Kinda Slack

Well I've been slacking off a bit in the past month or so....well more than a bit I guess :-) I've just got other things happening right now. I am managing to work with the grippers a bit and have been doing quite a bit of braced bending. I really need to get pinching some more.

I've got a move coming up so a lot of my weights, etc. are going to be packed up for a bit so I'm thinking it's going to be the summer of the kettlebells, axle, grip and pinch so I'll see what I can do with that. I'm thinking the bells I'll try and base my workouts around clean + squats, long cycles, etc. and see what can happen for bulk and conditioning with them.

Anyways, that's a quick update.

Axle and Pinching

Well I haven't been to many regular workouts lately but I have been doing a bit of spike bending, card tearing, horseshoe bending and gripper work.

Tonight I did some axle work which is the first time since CGC and I was most happy with how relatively easy the cleans were. They were all full cleans from a dead stop on the floor.

DO Axle CV Deads
123 x 5, 213 x 3, 263 x 2, 283 x 1, 303 x 1, 1, 1, 283 x 3

Axle C + P
123 x 10, 143 x 3, 163 x 3, 183 x 3

Blob50 on the deloader
15 x 1/1, 12.5 x 1/1, 10 x 1/1, 8.75 x 1/1, 7.5 x 1/1, 0/0, 8.75 x 1/hop

45 hub Lockout and Overcrush
1/1, 1/1, hop/hop

2" V-Bar
115 x 1/1, 160 x 1/1, 185 x 0/0 Hands to pooped

Euro Wrist Curls
15, 15

SCF Lite Rimmed #2 Attempt

Deads and Pinchin'

Back to the bio-feedback.

Conventional Deads
DO - 135 x 5, 225 x 5, 315 x 2, 405 x 1
RG - 455 x 3

2HP @ 48mm
45.5 x 3, 95.5 x 3, 145.5 x 1
155.5 x 1, 160.5 x 1, 165.5 x 1
170.5 x 1 (tough), 165.5 x 1, 4", 1, 1, 1, 1
170.5 x 1"

Blob50 on a teeter
20# x 1/1, 17.5 x 1/1, 15 x 1/1, 13.25 x 1/1,
12.5 x 1/1, 11.25 x 2/2, 10 x 1/1, 1/1

45# Hub
Stand and hold x 1/1
High Pulls x 2/2, 1/1
Spins on the ground to finish

Bench and Stuff

No Warm-ups shown

1) Bench
210 x 3, 240 x 3, 270 x 4

2a) CG Bench*
155 x 15, 14, 10

2b) Axle Row*
173 x 10, 10, 10

*Very minimal break between sets

3) 1" V-Bar
207 x 1/1, 227 x 1/1, 247 x 1/0, 267 x -

4) Blob50
17.5# Teeter De-load x 5/7, 3/5, 1/3

Deads

Busy night so I just banged out some pulls. Head wasn't in them and I'm sure I probably could've gotten 1 or 2 more on the last set. Still a good workout though.
 
Conventional Pulls
DO - 135 x 3, 225 x 3, 335 x 3, 385 x 3
RG - 430 x 5

Playing around

 May 30

Buggered around a bit today and did a few choked 162# elite closes with the right and 155# adjustable elite with the left and some pony clamp pinches. I also brace bent a couple fairly heavy 12" commons and wobbled a 10" of the same diameter. My CNS is FRIED! I haven't done any tough bending in a while and I know I'm going to feel this. Going to hit a SCF lite #2 later for the missus and kids.

Shoulders n' Pinchin' (Until I lost some Hide)

Foam rolled my legs and back. They're a little tender from yesterday. BW is 244#

No warm-ups shown

Strict Shoulder Press
135 x 3, 150 x 3, 170 x 7
These are feeling really good now that I've narrowed my grip a lot.

a) BW Dip x 10, 10, 10, 8, 8
b) BW Pull-Up x 5, 5, 5, 3, 4
c) Euro 96 x 3, 136 x 2, 156 x 1, 166 x 2", 161 x 2, 2, 1
My webbing started to open up a bit on the last rep so I stopped before I need 2 weeks to heal or something stupid like that. I hit it with the file some more before the last set but it was to late.

Squat, Swings & Grip

No warm-ups shown.

Back Squat
250 x 5, 290 x 5, 325 x 5

KB Swings
32kg x 15, 15, 15

Grippers
MMS
Right - New #3 x 2mm, New RB 260 x 1mm, 147# x 1
Left - T6 139.4# x 1 PR, 1, Hair

Choke
R - 161.6@14mm x 1+10s, 155.1@20mm x 1+10s
L - 137.2@20mm x 2+10s, 3+10s (Time to adjust it again)

Bench

No warm-ups shown

Bench Press
195 x 5, 225 x 5, 255 x 6

CG Bench
185 x 12, 155 x 12, 10

Axle Rows
123 x 10, 143 x 10, 163 x 10, 183 x 10

Fought with a diamond classic rimmed #2 - nope, not in these shorts

Did a bunch of hubbing lifts, weighted and such and finished with spinning them on the ground by the hub until I was fried.

48mm Euro Wrist Curls
3 x 10

CGC Pictures by Michelle Carnes

Pull Day

No warm-ups shown

Conventional Deads
DO 310 x 5, DO 360 x 5, AG 410 x 7

a) Good Mornings
95 x 12, 12, 12

b) Ab Wheel Roll-outs
BW x 8, 8, 8

I could've kept going on the abs but figured I'd probably be sore enough.

Monday May 17

Well back from holidays and the CGC. All exercises are just showing work sets.

Monday the 17th
Strict BB Military Press
125 x 5
145 x 5
160 x 9 (Wrist Wraps)

Dips
BW x 15, 12

NG Pull-ups
BW - Mega mini x 10, 7

Grippers done between sets
MMS
R-4x x 2mm, 1mm, #3(145#) x 1+14s O/C
L-T6 x 3mm, 3mm, 3mm+5s O/C

Choked
R-155#@13mm x 1+15s O/C
L-137#@21mm x 1+8s O/C

a) 1" V-Bar
207 x 1/1, 227 x 1/1, 247 x 1/A, 1/-, 257 x 1/-

b) 48mm Euro
116 x 2, 146 x 1, 166 x 4"