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baileycm1

Bailey's Training Log

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So I decided it would probably be benificial for me to make a log of my workouts and grip training so I can actually gauge my progess. I'm still coming off a bad sprain on my left wrist which set me back enormously in a lot of goals. Luckily it has been getting better seeing as I've put a heavy focus on developing my wrist strength. Things like setting heavy grippers and pinching with the left hand still have cause some discomfort. Thank goodness I'm right handed haha.

Workout from 4/14/14

Front Squat.

1x8 @ 135

1x6 @ 185

1x6 @ 225

1x3 @ 245

1x3 @ 265

5x3 @ 225

Pistol squats

6x6 @ 50 Dumbbell

Overhead press work

1x10 @ 45 warmup

2x5 @135 strict

1x5 @155 push press

5x5 @175 push press

5x5 @95 klokov press

3x5 @95 bradford press

Grip work

Dumbell farmers carry by the head. I walked the length of my gym until failure and would drop set.

I started at #30 and went down to #10 and Those #10's were heavy in the hand by the time I got to them.

Thumb pump? haha.

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Workout 4/15/14

Wrist injury creates difficulty in performing MMS closes

on right hand. Wide set closes are still comfortable.

Gripper work:

2x10 Tetting beginner #49 both hands (warm up)

Right hand

3x5 COC#1 Wide set

3x5 COC#1.5 wide set

3x5 Tetting Master #96 wide set

3x1 COC#2 Wide Set

3X1GHP level 5 #114 (2 closes/1 fail)

3x1 Tetting SM #125 (3 fail. Less than 1cm)

3x1 COC#2.5 (3 fail. Less than 1cm)

2x1 Tetting GM EXT(Force close negatives)

Left Hand

3x5 COC#1 MMS

3x1 COC#1.5 (PR after Wrist injury)

3x1 Tetting Master #96 (3 Fails)

Interval Training

30 minutes of Fartlek intervals.

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4/17/14

Today ended up being a light/rest day due to time constraints.

40 pull-ups for 40 days.

Doing 40 pull-ups every day for 40 days in various forms.

I'll do these on my rest days too and even after heavy workouts

Trying to develop better overall pull up strength.

Today was wide grip for 40 and then I knocked some more

out using fat gripz, and then did holds for time with the fat gripz.

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try pull ups with fat gripz extreme now that's a challenge :grin:

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try pull ups with fat gripz extreme now that's a challenge :grin:

Hahaha, I wish. My small hands have plenty of difficulty with the normal ones. I plan on using things like my IM hub, LGC handle, and towels at some point too.

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4/20/14

Holiday weekend set me back a bit. Had to make up for 2 days of pull-ups, and my gym was closed for the weekend.

Workout:

120 pull ups.

1-40 unassisted fat gripz.

41-120 assisted with fat gripz, close grip, and wide grip.

Wrist work:

3x15 wrist circles with IM wrist reinforcer #2.5 both wrists

3x15 wrist circles with IM wrist reinforcer #2.5 both wrists behind back

2x10 plates curls w/ red rafter #10 plate both arms

2x10 plate wrist curls with #10 plate.

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Workout 4/21/14

40 days of pull ups Day 5:

Did 40 pull ups alternating between wide grip and "rope" pull ups. I used IM lifting straps for ropes.

Back Squat:

1x8 #135

1x8 #185

1x6 #225

1x6 #275

4x3 #315

"Boring but big assistance"

Back squat

5x8 #155

Bench press

1x6 #145

1x6 #165

1x6 #185

3x3 #205

2x2 #225

Assistance

5x10 #135 Bench press

3x5 #135 Push press.

Lots of jump rope for warm up and cool down.

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Workout 4/22/14

No grip work today. Pretty much just conditioning.

40 days of pull-ups day #6

Switched between wide grip, close grip, and attempted some side-to-sides.

30 minutes of fartlek interval training up and down the nearest bridge.

Wrist work:

3x15 Wrist circles in front of body IM wrist reinforcer

3x15 Wrist circles behind body IM wrist reinforcer

3x10 Wrist extensions with IM WR

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4/26/14 - 4/27/14

day 7 and 8 for 40 days of pull ups. Got some serious blisters doing "Nut-to-bar" pull-ups.

Have to take it easy this week with any pulling workouts.

Yesterdays workout

Bench press

1x10 @ #135

1x10 @ #185

1x6 @ #205

3x2 @ #225 ( Finally able to rep 225 since my wrist sprain)

5x10 @ #135

5x5 BW Dips

15 Minutes of jump rope work.

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4/27/14

Right hand still healing from blisters.

Workout.

Run 30 minutes at %80

Back Squat

1x10 @ #135

1x10 @ #185

1x8 @ #225

1x6 @ #275

5x3 @ #315

3x5 @ #95 Klokov press

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4/28/14

Went on a short run with my dog and did some "testing" with my grippers.

I've decided I'm going to set a firm goal and work towards certing the #3.

Did some warm up sets with my WT beginnger.

I pretty much just did singles to see where I was at with each hand.

Left hand:

5x1 Wide set close with filed #1

5x1 Wide set close #1.5

2x1 Deep set with WT master. (PR since wrist injury)

Mixed in wrist strength development in between sets with IM wrist reinforcer.

Right Hand:

5x1 WSC filed COC #1

5x1 WSC COC #1.5

5x1 WT Master #96

5x1 Deep set COC #2

3x1 CCS with COC#2

Mixed in wrist strength in between sets.

Right Hand

1x1 CCS COC #3 (Failed)

I wanted to see where I stood with the #3 and I was able to set it, swipe the card, and move it more than a centimter haha.

I have somewhat small hands so this will prove to be quite a challenge.

1x1 Negative with WT GM EXT #149

1x1 Negative with WT SM #125

1x1 Negative with COC #2.5

1x1 Negative with GHP L5 #114

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4/29/14

Ran about 5 miles with the dog.

No strength training.

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4/30/14

Overhead press

"5 till failure" (Try to hit 5 reps in a set and move up in weight. Get more than one rep and continue to move up in weight. Fail on rep 1 of a set, move to next movement.)

Strict Press

1x5 @ #95

1x5 @ #115

1x5 @ #125

1x2 @ #135

1x1 @ #145 (failed and moved to push press)

Push Press

1x5 @ #145

1x5 @ #155

1x4 @ #165

1x3 @ #185

1x2 @ #205

1x1 @ #225 (failed and moved to push jerk)

push jerk

1x5 @ #205

1x2 @ #225

1x1 @ #235 (failed and finished)

Assistance

Klokov Press

3x5 @ #95

Received my Silvis T-rex gripper from CPW. Played with that for a bit today, and it has some very passive knurling.

Very forgiving to the hands. I am considering popping the handles off my COC #3 and putting the adjustable handles

from the Silvis on it.

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Nice log, keep it up. Remember to incorporate all elements of grip for continual progress.

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5/1/14

Workout:

Ran hard for 20 minutes as a warm up.

Grip work:

LGC Brutalizer handle (first time using it in a while).

Right Hand

1x5 @ #50

1x5 @ #60

1x5 @ #70

1x3 @ #85

1x3 @ #90

1x1 @ #100(This handle should be called the "Hand Humbler")

Left hand

1x5 @ #50

1x5 @ #60

1x5 @ #70

1x3 @ #85

1x1 @ #90

Timed holds left and right hand

1x5 @ #70 as long as possible.

Thick bar stuff has been my weakness for a while. Time to start changing that.

Deadlift:

1x8 @ #135

1x8 @ #185

1x5 @ #225

1x5 @ #275

1x5 @ #315 (switched to mixed grip here. Forgot to bring chalk to the gym)

1x3 @ #365

1x1 @ #405

1x1 @ #405 (Did all my deadlifts w/o belt. Regaining strength since my injury)

Clean pulls (These were mixed in with deadlifts. I used straps for these because I was pulling from the knee w/o touching the ground)

1x5 @ #225

1x3 @ #275

1x3 @ #315

1x3 @ #365

1x2 @ #405

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5/2/14

Workout

4 Rounds

10 kb swings #53

10 pull-ups

60 kb swings #53 (started tearing where it hadn't fully healed my palm so I stopped doing pull-ups)

Hands were beat from using the LGC handle yesterday so I did wrist work.

Did the same stuff for both arms.

10x15 Wrist circles in front of body IM wrist reinforcer

10x15 Wrist circles behind body IM WR

5x10 Wrist extensions IM WR

10x15 Plate pinch curls w/ Strongergrip red rafter #10 plate.

Left wrist is getting stronger. Still have a doctors appointment to be on the safe side.

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Strong deadlifts man! Never really used chalk with deadlifts :grin: if you don't mind me asking, how did you injure your left wrist?

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Strong deadlifts man! Never really used chalk with deadlifts :grin: if you don't mind me asking, how did you injure your left wrist?

The bars have very little bite left in them at my gym haha. I actually injured my wrist skateboarding. I now know that I am to old for that crap. This happened in January so the sprain was pretty serious.

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5/3/14

Went to the hardware store today. Picked up some 1/4" round steel, 60D penny nails, and 1/4" bolts.

Bent a 7" piece of the round stock to test the water and slammed it. I also bent a 60d nail for the first time and it felt awesome. Gonna start bending again soon.

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5/4/14

Went back to the Wendler program today. Gonna try and stick with it.

Bench. Cycle 1

Warm up

1x8 @ #45

1x8 @ #135

1x8 @ #155

1x8 @ #155

531 sets

1x5 @ #165

1x5 @ #175

1x5+@ #185

Assistance

Bench

5x10 @ #115

Decline Bench

5x5 @ #135

Dips @ BW

Wrist work: Both arms

2x10 wrist circles in front of body IM WR #5

2x10 wrist circles behind body IM WR #5

1x10 wrist extensions IM WR #5

3x5 Pinch plate curls Red Rafter #10

Bent a 6"x1/4"piece of round stock and then bent a 6"x1/4 bolt for the first time.

The bending was just for fun so I called it a night after that.

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5/5/14

Grip:

I did grip work before my strength today.

Overall it was very unproductive as my hands

both started hurting early on. The small

amount of bending I did this weekend caused

a bothersome ache in between my index

and middle finger knuckles, and my left thumb pad

was aching too.

Grippers

Warmed up LH RH with WT beginner

3x10 LH & RH

RH

2x8 COC #1 GHP block 1" side

2x5 COC #1.5 GHp 1"

2x5 WT Mastet GHP 1"

1x1 COC#2 GHP 1" (I called it quits because I could only focus on my knuckle pain.)

LH

4x4 COC #1 GHP block 1"

2x3 COC #1.5 GHP block 1" (Post injury pr)

Squat

Warm up

1x8 @ #135

1x8 @ #155

1x8 @ #185

1x6 @ # 225

531 sets

1x5 @ #250

1x5 @ #270

1x5 @ #285

assistance

Boring But big

50% of 1RMx5x10 @ #185

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5/6/14

Workout:

Wrist and forearm

Warm-up with a short run.

3x15 Wrist circles behind body IM WR #5

3x15 Wrist circles in front of body IM WR #5

3x10 Wrist extensions

5x10 Plate pinch curls Red Rafter #10

2x5 Plate Pinch curls #12.5

Hands were still aching a little bit today.

Ran 4.5 Miles

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5/7/14

Bench Press (weakest lift)

Push-Crush workout

1x10 @ #45

1x10 @ #135

1x10 @ #155

531

1x5 @ #165

1x5 @ #175

1x5+@ #185 (5 Extra)

Assistance

BBB

55%x5X10 @ #135

Decline Press

5x5 @ #155

Klokov Press

2x5 #95

Crush grip

Mixed in max rep attempts with GHP block set in between bench sets.

Left Hand #1.5

Right Hand WT Master #96

My hand started hurting again so I'll probably give them a break through the weekend.

I also did a ton of extensor work that seemed to help.

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5/8/14

Deadlift:

1x8 @ #135

1x8 @ #185

1x8 @ #225

1x1 @ #285

531 Sets

1x5 @ #290

1x5 @ #310 (Brought chalk to the gym this time and was able to get to this point with DO)

1x5 @ #330

Assistance/Grip

1x5x10 second time holds @ #225 (Smooth part of barbell)

5x5 @ #10 plate pinch curl w/ red rafter on preacher curl bench.

5x5 @ #185 Good Mornings

5x10 @ #100 lat pull down w/ triangle grip w/ fat gripz

5x10 @ BW leg raises for core.

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5/10/14

Shoulder press

1x10 @ # 45

1x10 @ #55

1x10 @ #75

1x10 @#95

531 sets

1x5 @ #100

1x5 @ #110

1x5 @ #115 (+5)

Assistance

5x5 klokov press @ #95

No grip today. Giving my hands a break over the weekend seeing as my extensors have been aching all week

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