Rows, Bradford and Wrist Developer

July 31, 2011
Rows, Bradford and Wrist Developer


1a) DB Rows
40 x 10/10
162 x 5/3, 5/5, 5/5

1b) Bradford Press
95 x 15
115 x 10, 10

2) Wrist Developer - Orange
L1 x 5/5
L4 x 3/3
L7 x 1/1
L10 x 1/1

I wanted to get some rows in due to not doing any on Friday with my bench workout. I did a lot of gripper volume and just couldn't fit it in and yesterday was a busy day.

I threw in the Bradford's to get some additional shoulder work and I figured I'd work the WD a bit since I haven't in a long time and it felt very tough.

333 Bench and Grippers

July 29, 2011
333 Bench and Grippers

1) Bench Press
45 x 5
135 x 5
195 x 3
220 x 3
250 x 7 (308)
195 x 13

2a) JM Press
135 x 1 (had an extra 10 on one side for some reason)
95 x 12, 12, 12

2b) DB Hammer Curls
40 x 10, 10, 10

Vulcan Black - 20mm Block Jedd's Adapted PK
1's - R-L12, L-L11. Damn close to 12 with the left. 9 reps right, 8 reps left
2's - R-L9, L-L9. 8 reps right, 7 reps left

Gripper work was done between all other sets. To cooked to go to the 3's in the routine as well.

Shoulders and biceps just didn't feel to cool today either. I'll try and get some rowing and thickbar in tomorrow.

F**k Everything (Jon Lajoie)

Apple Crush

HG350 Gripper Close

333 Deads and Grippers

July 26, 2011
333 Deads and Grippers

1a) CV Deads
135 DO x 5
225 DO x 3
315 DO x 2
Strap-up
340 x 3
390 x 3
435 x 7 (536)

1b) MMS Grippers
Vulcan Black
L3 x 5/5
L6 x 3/3
Right RB280N x 5, Old #3 x VVN, 1, New (to me) Thor Elite x Brick!!
Left RB280N x 2, Old #3 x pfft, RB280N x 1, 2

2) DO Deadlift - Alt sets between Conventional & Sumo
225 x 10, 10, 10, 10, 10

3) Reverse - 2 hits on my pre-bent 6x1/4. Moved from 21' to 27'

I got my package of grippers from Richard last night so I decided to try a couple of them out. First time with torsion grippers in some time.

RB 280N Reps

Old CoC 3 Closed

Deadlift 435 x 7 Week 1

333 Seated BB Press, 2HP & Wrist Roller

July 24, 2011
333 Seated BB Press, 2HP & Wrist Roller

1a) Seated BB Press
45 x 10, 10
95 x 5
135 x 3
155 x 3
175 x 5 (204)
135 x 13

1b) Band Pulldowns
Avr. x 15, 15, 15, 15, 15

2a) 2HP @ 54mm
107 x 3
127 x 3
147 x 3
162 x 3, 3, 3, 3 - 127 x 11

2b) EZ Skullcrushers
90 x 15, 15

2c) EZ Reverse Curls
90 x 10, 10

3) 2-3/8" Wrist Roller @ pin 21
110 F x 1, 2
110 E x 2, 2

Man am I ever fried and pumped. My shoulders, arms, forearms, thumbs.....holy cow!! My hands are SUPER COOKED!

I wanted to get some sets of 4 with the pinch but it just wasn't happening today. The curls might have hurt my strength a tad.

Today I've also started taking some Universal Stak. I'll go my first wave of 3's with Stak. The 5's and 5/3/1's with Stak and M-Stak and finish my deload week on M-Stak. Kinda interested in seeing how this stuff works but based on what I've read and what Frank told me it should be worth while.

Deload SSB Squat & Pinching

July 22, 2011
Deload SSB Squat & Pinching

1a) SSB Squat
65 x 5, 5
135 x 5
170 x 5
205 x 5

1b) L Blob assist & hold
50# x 1/1, 1/1, 1/1, 1/1, 1/1

2) Loose Pinch
2-35's x 2/1, 2/A, 1/A, A/A

3) 4" HSS Wide Pinch Trainer
56.5 x 4/4
58.5 x 1/1
61 x 1/A
63.2 A/- Lifted above my knees but no lockout
61 x 1/A

4) Vulcan Set Work - Black
Right L12 x 1, L13 x 1
Left L11 x 1, L12 x 1

Pinch for me really seems like something that I have to really warm-up for. It's invariably better done at the end of my workout when I'm thinking that my hands are already fatigued. One thing I notice that hurts me on some pinch is if the implement has slipped a couple of times in my grip my fingertips wear down like glass and will not hold chalk.

Biceps feel a bit tweaky after those couple of set attempts again. I think I'll watch Paul Knights set video again to see if I can glean some more pointers out of it.

61# Pinch on my 4" Trainer

MALHAVOC 'Release' promo video

Tomahawk - God Hates a Coward

Coming soon: Hammering Horseshoes from Napalm Jedd Johnson and Mike Rind...

Some Set Training After Supper

Disgruntled I did some set training with my Vulcan. Surprised myself working up to level 15 with my right and 13 with my left. Tweaked my biceps a tad so I stopped after 5 or so sets with each hand. I remember just a few months ago not being able to set the bugger on level 12 with my right, now I can hit it for reps. Love the Vulcan.

Deload Bench Press, Gripper & JM

July 21, 2011
Deload Bench Press, Gripper & JM
1a) Bench Press
45 x 10, 10
135 x 5
170 x 5
205 x 5
1a) Vulcan Black 3/4" Block
L3 x 5/5, L6 x 3/3
Right L12 x 1, L11 x 1, L12 x A, A
Left L11 x 1, 1, A, 1
2) JM Press
135 x 8, 8
3) Band Hammer Curls
MM x 50, 25, 25
Crap workout. Didn't check the gripper setting prior to my second work set with the left and did a level under. It all went downhill from there. I just couldn't get coordinated to set a gripper after that. Big time fumbling. Elbows started feeling tweaky. Shoulders felt tweaky. Kept it light and got the hell out of there. Until next time.

MMA: All Nut-shot Edition

Deload Deads, 2HP, Ring Pulls & Wrist Roller

July 19, 2011
Deload Deads, 2HP, Ring Pulls & Wrist Roller


1) CV Deads
135 DO x 5
190 DO x 5
240 DO x 5
285 DO x 5


2) 2HP @ 54mm
107 x 3
127 x 3
147 x 3
162 x 2, 3, 3, 3 to 137 x 5
Need to drop more weight off of my last set. 


3) Ring Pulls
185 x 1/1
275 x 1/1
300 x 1/-
325 x 1/-
350 x f


4) 2-3/8" Wrist Roller - Pin 21
100# F x 1, 1, 2 Holy stinking pump!!!
100# E x 1, 2, 2

Deload Shoulder Press, Grippers, Pinch & Reverse Iso's

July 18, 2011
Deload Shoulder Press, Grippers, Pinch & Reverse Iso's
1a) Seated BB Shoulder Press
45 x 15
75 x 5
95 x 5
115 x 5
1b) Band Pulldowns
Avr. x 20, 20, 20
1c) Vulcan Black - 3/4" Block Set
L3 x 5/5, L6 x 5/5
Right L10 x 3, 3, 3, 3, 3, L12 x 1
Left L9 x 3, 3, 3, 3, L10 x 3, L11 x 1
2) Reverse in 1" leather iso's
3) 4" HSS Pinch Trainer - Picks & Holds
54# x 1/1, 1/1, 1/1
56.5# x 1/12", 1/1
Holy moly it's stinking hot! Felt like crap and a little headachy from the heat. I was actually a bit surprised how strong I felt but I just couldn't keep going mentally.

531 SSB Squats, Grippers, Wrist Thingy and a Gr8

July 15, 2011
531 SSB Squats, Grippers, Wrist Thingy and a Gr8

1a) SSB Squat
65 x 5, 5
115 x 5
155 x 5
205 x 2
255 x 5
290 x 3
325 x 6 (390)

1b) Vulcan Black - 3/4" Block Set
L3 x 5/5, L 6 x 5/5
R - L10 x 3, 3, 3, 2+1a, 2+1a, 3
L - L8 x 6, L9 x 3, 3, 3, 2+1a, 3

2a) SSB Squat
195 x 10, 10, 10, 10, 10

2b) RT Pulls
110 x 3/3
135 x 3/3
145 x pfft

3a) Wrist Thingy
50# P x 25/25
50# S x 25/25

4) Reverse in 1" Leather
gr8 x 25-30'


Feel pretty good about the squats and the reverse bend. Squats should be up over 400# soon with the SSB which will make me happy and the gr8 bend is the first reverse I've done in maybe 6 weeks or so. Last time I tried one I just wobbled it a bit. I'll kill one next time around and the IM red nail will fall reverse by the end of the year :-)

Getting closer to my gr8 reverse bend

Dennis and Dee at the Gym Part II.mov

Wrist Thingy

I received my parcel from Chris today that included one of his wrist thingy's. At lunch I took it into the basement and hooked 40# to it and gave it 15 reps each direction, keeping my elbow fixed and solely using wrist deviation.

I think it'll be a great piece to add to the arsenal. I was thinking about supersetting it with the wrist roller work I've been doing but the elevations are different where I'll be using them.

Thanks Chris, excellent idea!

531 Bench Press, Blob & Wrist Roller

July 13, 2011
531 Bench Press, Blob & Wrist Roller
1) Bench Press
45 x 10, 5
135 x 5
205 x 5
230 x 3
260 x 5 (303)
280 x 1
290 x F
Bench and shoulder presses are stalling. I really need to get my lockout power up to snuff.
2a) JM Presses - First Time
45 x 5
135 x 10, 10, 10
155 x 10
175 x 10
I like em'! Took a bit to find the groove but they sure hit the triceps better that close grip bp. I think they'll be staying for a bit and see if I can get my lockout strength up.
2b) DB Row - no humping
162 x 5/5, 5/5, 5/5
2c) 2HP @ 54mm Euro
98 x 5 Finger tendon to gimpy for this
2c cont.) York Blob assists and negs
A bunch with my right hand. My index knuckle feeling a bit off though.
3) 2-3/8" Wrist Roller - pin 21
100# F x 1, 1
100# E x 3, 2
Pressing is sucking balls so I think I'll amp up the Tricep lockout work to try and bring it up. Tonight was my first time with the JM's and so far I'm liking them. I get tons of power from my lats and chest pressing but need to get the tri's up to snuff.
Hand stuff was off due to my middle finger tendon in my left hand still.
DB Rows were feeling damn strong, just to many niggles to do 5 sets.

DIY 2-3/8" Adj. Offset & Circus Dumbbells

Deadlift 495 Almost for 3

531 Deads, Swings & Wrist Roller

July 11, 2011
531 Deads, Swings & Wrist Roller

1) CV Deads
135 DO x 5
225 DO x 3
315 AG x 2
355 AG x 5
405 AG x 3
450 AG x 5 (525)
495 AG x 2 damn near 3

2a) 2 Hand KB Swings
124# Ader x 12, 12, 12

2b) 2-3/8" Wrist Roller - Flexor
75 x 3
100 x 1, 1

2c) 2-3/8" Wrist Roller - Extensor
135 x 1
100 x 3, 3

Still doing a deload on grip. My middle finger tendon in my left hand is still tweaked and not feeling 100%

Feeling pretty good about getting 495 for almost a triple tonight. I was a bit soured after my 450 x 5. I was sure I would go for 6 or 7. The 495 rep work made up for it though.

I'm really liking the swings and the wrist roller work. I was feeling strong with that KB and if I was outside I would've tried some flips with it. Soon :-)

531 Shoulder Press & Pinch

July 9, 2011
531 Shoulder Press & Pinch

1a) Seated BB Shoulder Press
45 x 10
95 x 5
140 x 5
160 x 3
180 x 4 (204)

1b) L Blob Pulls
45#EW x 3/3, 3/3, 3/2

2a) Seated BB Shoulder Press
115 x 10, 10, 10, 10, 10

2b) Loose Plate Hula
2-25's x 14, 10, 9

3) 2-3/8" Offset DB Rows
82 x 9/8

Time to deload the hands. I've gone 2 maybe 3 workouts where they haven't performed quite up to snuff so I'll be backing down for a week.

My tendon in my left middle finger is still tweaked as well. This is the same spot that was buggered last year for quite some time. I think it's got a lot to do with how I tear cards so I think I'll be leaving that alone for a while as well.

Tomorrow I might see how a braced bend feels. Either some 5/8" or a shoe. It's been a little while so it'll be interesting.

555 Squat, Grippers and Thickbar

July 6, 2011
555 Squat, Grippers and Thickbar

1a) SSB Squat
65 x 5
115 x 5
155 x 5
205 x 2
220 x 5
255 x 5
290 x 10 (387) Felt really good :-)

1b) Vulcan Black - Parallel
L3 x 5/5, L7 x 5/5
Right L12 x 3, 1+2a, a
Left L11 x 2+1a, 3, 1a
Grippers were feeling like crap and my tendon in my middle left finger is a bit tweaked from something. Anyways I didn't continue.

2a) SSB Squat
155 x 10, 10, 10, 10, 10

2b) RT Pulls
110 x 5/5
135 x 3/3
145 x 2/1, 3/1, 2/A

3) 2-3/8" Wrist Roller - Flexor
75# x 2, 2, 3

4) 2-3/8" Wrist Roller - Extensor
40# x 3
75# x 3, 5

May do some sledge levering later outside.

DIY Wide Pinch Block

DIY Wrist Roller

In regards to grip blogs

I figured I'd make a general response after reading what some of you guys have been writing under one of my posts in regards to reading this blog.

Thank you for posting guys and thank you for the lengthy response Bob, I really appreciate and you made some really good points that hit home.

Thanks everyone, and I do read all of you guys' stuff as well. I mainly read off of my iPhone so it's tough to remember everyone's websites without being on my computer.

I was just thinking that any of you guys that were reading my stuff would generally get it off of one of the forums that I post on or Facebook. I never really thought of those people that have just found it by surfing. I hope mine and your guys site do well as well and continue to help draw people into grip sport from around the world.

I still remember stumbling onto Ben's Goal Oriented Training and Brothers in Grip back when I was just getting interested in this stuff and they were great finds.

Thank you to everyone that maintains their sites :-)

Rich Williams - Clean and Press of Inch Dumbbell

555 Bench Press, Grippers and 2HP

July 4, 2011
555 Bench Press, Grippers and 2HP

1a) Bench Press
45 x 10
135 x 3
185 x 5
205 x 5
230 x 9 (298)

1b) Vulcan Black - Parallel
L3 x 5/5, L9 x 3/3
R L13 x 1mm, 1mm, L12 x 3+1a
L L12 x 2mm, 2mm, L11 x 1+1a

2a) NG Bench Press
165 x 10, 10, 10, 10, 10

2b) DB Rows - No humping and full ROM
162 x 5/5, 5/5, 5/5, 5/5, 5/5

2c) 2HP @ 54mm Euro
148 x 3
158 x 3, 4, 4 to 108 x 18

3) Sledge to Nose Lever
12# @ 31" x 2/1, 2/1

All in all felt like a good workout. I didn't get the reps I wanted in the bench but that's okay, next ones the 5-3-1 so I'll get to push it good there. One thing with going to narrow grip; when I normally bench I only keep about 1-2" of the knurling showing and for narrow bench I go in the smooth by about an inch. I was wondering about doing JM presses for my supplemental work instead of the narrow bench but I'm open to ideas.

Probably the toughest mentally and grunt work is those damn dumbbell rows. I love doing them and am ensuring that I'm getting full extension of my arm and then a full row, no humping or sloppyness on these. They really smoke the grip and lats good :-)

It's been a loooong time since I levered any significant weight with the sledge and the 12#er felt damn hard. I'd better get back at it.

I was also at a camp-out on the weekend and had a few people ask about bending and tearing so I can foresee the need to get back at the cards and horse shoes so I don't embarrass myself when asked to do some impromptu performing. I've been hitting a deck a day for a while but it's been quite some time since I've pushed on a shoe.

555 Deads and Axle

July 2, 2011
555 Deads and Axle

1) CV Deads
135 DO x 5
225 DO x 3
315 DO x 5
355 DO x 5
405 AG x 9 Gassed. Need to up the cardio! Well need to do cardio :-)

2) DO Sumo Axle Deads
263 x 3
283 x 3, 3, 3, 1

3a) 2hand KB Swings
124# Ader x 12, 12, 12

3b) DB Hammer w/Grip4orce
40 x 8, 8, 8

Well definitely need to get some cardio happening. Going for a walk with my wife and dog right away.

I think I'm going to put those hammer curls in with my stiff Grip4orce handles for a while to. My forearms are SWOLE!! Hahaha!

Edit: did some lifts and holds with my 4" HSS pinch trainer loaded to 54#

Vulcan Setting Demonstration

555 Shoulder Press & Grippers

June 30, 2011
555 Shoulder Press & Grippers

1a) Seated BB Shoulder Press
45 x 10
95 x 5
120 x 5
140 x 5
160 x 10 (213)

1b) MMS Vulcan - Black
L3 x 5/5, L7 x 5/5
Right L10 x 3, L13 x 1mm, L12 x 4+a+n
Left L10 x 3, L11 x 2+a, 1+a+n

2a) Seated BB Shoulder Press
125 x 10, 10, 9
115 x 8

2b) Band Pulldowns
Avr x 20
Dbl Avr x 10, 10, 10

2c) Blob Neg
L50 x 1/1 Very weak

1" V-bar
207 x 1/1
232 x 1/-

3a) Band Hammer Curls
MM x 30, 25, 25

3b) Band Pressdowns
MM x 30, 25, 25

Changed my setup for doing the presses tonight by putting the J hooks higher so I was unracking higher like a bench press. I also decided to flop the back up to rest against. Quite a difference I must say.

After the gripper work my hands were FRIED. No good for piss all afterwards so I just stopped.

Getting the extra work in on the main pressing sets also worked my shoulders good enough I couldn't keep up with my rep scheme with 125 for my assistance presses. That's okay.

The band work pumped the hell out of me tonight as I only took very minimal rest between all sets. Finished feeling like a tank