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.