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.
Saturday, July 9, 2011
Wednesday, July 6, 2011
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.
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.
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 :-)
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 :-)
Monday, July 4, 2011
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 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.
Saturday, July 2, 2011
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#
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#
Friday, July 1, 2011
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
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