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Project Mm6


acorn

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Quick set of clicks for time to GTG. These are basically done Night before a training day for neural optimization of rate encoding. Gripper closed as fast as possible from opening to about 1/2" until the closes start to slow down. I don't keep track of number of closes as that is near impossible at the speed of several closes a second, only time under tension. Improvement is measured by ability to go longer time before slowing down or with bigger gripper.

Last night Clicks

RH #1 ~ 30sec

LH #1 ~ 25sec

- Aaron

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Finally managed to get a gripper workout in on the way home in the car today, then a bit more stuff while my wife was reading to our oldest. Spent like 8 hours today troubleshooting on the phone with Dell some servers we just got in and close to that yesterday as well. Apparently I found a bug. :) Good times.

Grippers - disadvantaged position against thumbpad, wide set

BH #1x10

RH 10x1 - #2 - 6sec OC's on closed. Tempo 2X06, #1x30 (10min rest between last work set and this)

LH 10x1 - #1.5 - 6sec OC's on closed. Tempo 2X06, #1x19 (10min rest between last work set and this)

1.5hrs later

2HP - Euro 48mm thumb tip and further down fingers

45Kg x 1 - 30sec hold

1.5" revolving handle Thumbless hold

RH 17sec

LH 11sec

Sledge front hold horizontal - 8#

RH 18" x 20sec, 16" x 25sec

LH 16" x 20sec, 16" x 9sec

Rear hold horizontal - 8#

RH 18" x 25sec

LH 16" x 25sec

Time to go wash more dishes.

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Grippers felt a little stronger yesterday when I started than the previous but still not great. Levels not returning as quickly as expected so far. Likely due to the lack of squats, bench, DL's to boost HGH and Test release. This may get more interesting without those to help.

- Aaron

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Did a little training on Sunday before the kids interrupted. Wasn't really feeling it though. I think I need to reduce intensity level a bit at least one of the days as my recovery is not there yet.

5/4/2014

Thumbless Axle SLDL
185x6
Grippers
RH #1x10, #2x10
LH #1x10, #1.5x10
KB snatch
16kg x 20 EH
Grippers
RH Easy #3 x 3, GHP7x2, Filed #3x1, Easy #3.5x1, Easy #3x7 (20mm block set) -> N -> #1x12 (20mm block) -> N
LH #2x3, #2.5x3 ,Easy #3x2, Easy #3x2,#2x15 (20mm block set), #1x10

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Switching gears for a bit to very low volume high intensity brief training. Just not ready yet for even near normal levels of volume.

Weds. 5/7/2014

In car on way home from work.

Grippers

RH #1x10, #2x5, Easy #3 x 3, Filed Hard #3 - 7sec OC, #1x10 disadvantaged position wide set reps (DPWSR)

LH #1x10, #1.5x5, #2x3, #2 - 15sec OC, Easy #3 x 0, #1x7 disadvantaged position wide set reps (DPWSR)

Friday 5/9/2014

In car on way home from work

Grippers

RH #1x10, #2x7, Easy #3x4, Filed Hard #3 - 14sec OC, #2x1 (DPWSR), #1x bunch (DPWSR)

LH #1x10, #1.5x10, #2x5, Easy #3 - 10sec OC, #1x bunch (DPWSR)

- Aaron

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Training today a bit. Decided to hit some pinch for a change.

Squat ATG w/ pause

10x135

2 5/8" wood pinch block 1H lifts

RH 1x50#, 3x1x75, 3x1x87, 75# - 14sec hold, 98# x 0, 75# - 14sec hold

LH 1x50# , 2x0x75, 2x1x75, 50# - 15sec hold, 61# - 15sec hold

2HP Euro 48mm

finger and thumb tips crimp lift

1x 45Kg - 5sec hold

Various other things messing around.

- Aaron

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  • 2 weeks later...

Didn't get a chance to do anything over the weekend but here is stuff from last week. Still having some health issues and not recovering as expected so volume will be very low until I see / feel some improvement.

5/14/2014

Grippers in car on way home

RH #1x10, Filed Hard #3 - 14sec OC

LH #1x10, Easy #3 - 14sec OC

5/16/2014

Grippers in car on way home

RH #1x10, Filed Hard #3 - 14sec OC

LH #1x10, Easy #3 - 14sec OC

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  • 2 weeks later...

Training has been pretty minimal lately. I did train some when Chez came down last Thurs. 5/22/2014 but didn't really write down anything. No training over the weekend as I was taking care of puking kid friday night - Sunday then I was doing the same Sunday night -Monday. Stomach bugs are awesome!

Anywho, here was the 5/22 stuff I can remember.

Grippers up to.

RH

173# BBE x 1

2 x 180# #3.5 x 0 (very close miss)

Some demonstrations on the new beasty.

LH

Up to 150# #3 x 0 (1/4")

2HP 54mm

up to 222#

4" miss at 228#

2H plate curl w/ York 75#

Inch DB

picked a couple inches RH.

Some sledge lifts and curls

Some hubs, etc

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Got in a few gripper closes yesterday afternoon before the family pulled me away with stuff they needed. Closes were stronger and up a bit.

6/1/2014

Grippers

RH 10x#1, 5x#2, 3x Easy #3, 1x GHP7, 1xFiled Hard #3, 1x 169# #3.5, 180# #3.5 either closed or miss by hair, 0x 184# Adj BBSE @ MM4 mount (miss by 3/16 or less), Easy #3 x 9 -> #2x3 -> #1x8

LH 10x#1, 5x#1.5, 3x#2, 1x Easy #3, 2x 0x 154# #3 (miss by 1/8), #2x12 -> #1x10

- Aaron

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Cool stuff Aaron. I always enjoy reading about your training methods.

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Thanks Josh, seems like it would be hard to tell much from as minimal and unstructured as my training has been lately.

- Aaron

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Not much going on at the moment. Trained a bit of grippers on the way home last Thurs and did a bit of neg work testing with a new training tool I was working on over the weekend on Saturday. Still sore from that today.

6/5/2014

Grippers

Warmups

RH 4x 6sec OC Filed Hard #3 with 1 - 1.5 min rest between, #2x reps -> #1x reps

LH 4x 6sec OC Easy #3 with 1-1.5 min rest between, #1.5 reps -> #1 x reps

6/7/2014

Gripper type Negs on new prototype 6x

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Had a work comp day today for all the OT I've been working. So I stayed home and did some fabrication on my Beastie project as well as some workout

Squats

135x15

Grippers

RH #1x10, #2x5, Easy #3 x3, GHP7 x1, Filed Hard #3 x 1, 169# #3.5 x 1, 180# #3.5 x 1, Adj BBSE @ MM4 Mount 184# x 0 ( to 1/8"), 5x Negs on Prototype, Filed Hard #3 - 4sec OC, #2 x 14 (20mm block set) -> N -> #1 x 7 (20mm block set) -> N

LH #1x10, #2x5, 2x Easy #3 x1, 154# #3 x 1, GHP7 x 0 ( to hair ), 1x Easy #3, 2x Easy #3 - 6sec OC, 2x Negs on Prototype, #1.5 x 10 (20mm Block set) -> N -> #1 x 1 -> N

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Not much happening since last logged workout. I did a little bit last Friday after work for some high rep prehab stuff and a single set of grippers I felt like doing as I walked through training room on Saturday.

Friday 6/13

Grippers wide near full open reps

RH #1 x 40

LH #T x 40

Front levers w/ thick wall 2"x 30" tubing

30x BH

Rear levers same setup

30x BH

Wrist extensor work

30x

Wrist flexor work

30x

Finger extensor bands

2x 75x IM Blue band

Saturday 6/14

Grippers

RH 5x 161# adj mount BBE

LH 3x Easy #3

- Aaron

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  • 4 weeks later...

Haven't done almost anything since the last logged workout. Had a bout of sickness that required antibiotics about 5 weeks ago then 3 weeks ago caught a nasty UTI that was resistent to the antibiotics I was already on. Thought I had the flu for awhile there with the fevers and body pain. Finally got the antibiotics changed to a different one and cleared it. one more day of those and hopefully things will be getting back to normal after being on antibiotics for 5 weeks. I did start doing KB swings every other morning for 5 minutes plus some stretching to help wake up about a week ago. That is going well. Nothing grip related though.

- Aaron

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Haven't done almost anything since the last logged workout. Had a bout of sickness that required antibiotics about 5 weeks ago then 3 weeks ago caught a nasty UTI that was resistent to the antibiotics I was already on. Thought I had the flu for awhile there with the fevers and body pain. Finally got the antibiotics changed to a different one and cleared it. one more day of those and hopefully things will be getting back to normal after being on antibiotics for 5 weeks. I did start doing KB swings every other morning for 5 minutes plus some stretching to help wake up about a week ago. That is going well. Nothing grip related though.

- Aaron

Yeesh! Heal up bud. At least for you coming back from 5 weeks of sickness you'll still be stronger than 95% of us lol!

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Glad you're feeling better now Aaron! Sounds like you've gone through hell the past few years.

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2HP Euro 48mm

finger and thumb tips crimp lift

1x 45Kg - 5sec hold

Crimp as in overextended first finger joint, ala hub lift?

And Why do you pinch that way once in a while?

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It's been 5 years since I closed the MM5 and over a year since I closed a 194# #4 in last years AZ comp. It has been long enough. My strength levels are way down from where they need to be to get this done but I will log my workouts as I work back up to that level and test new training tools and my current training ideologies.

Most recent level test to see where I am at was yesterday and was a 169# #3.5 close that was about at the limit.

- Aaron

can't believe I missed this log..will be reading this tonite :grin:

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Glad you're feeling better now Aaron! Sounds like you've gone through hell the past few years.

Thanks Ben. Could be worse absolutely but has not been great. Some days it feels like my body is just gonna go ahead and fall apart. I'm still hopefull that the issues can be resolved and I can get back to chasing goals with some success.

- Aaron

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2HP Euro 48mm

finger and thumb tips crimp lift

1x 45Kg - 5sec hold

Crimp as in overextended first finger joint, ala hub lift?

And Why do you pinch that way once in a while?

Yes, when I am not specifically training for a comp I like to change things up often to keep it interesting. This lift was just fingertips and thumb tip. I cannot remember my exact reasoning for doing it that day since it was not a planned exercise but likely I wanted to hit some specific joint angles in a certain way and that fit the bill. I'm not currently training for any comps and have been working through health issues as of late so almost none of my training is typical. Lots of testing different things trying to find what feels appropriate for current conditions. ie what will give at least some forward progress in focus area from workout to workout with current challenges. My goto protocols are almost all too much to recover from right now for me even scaled way back.

- Aaron

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No real training over the weekend but Saturday I did a little bending demo for one of my cousin's kids when they stopped by to visit on their way through Tucson from the Grand Canyon to back home in Texas. Had not seen that cousin in almost 25 years so it was a treat to catch up. Ended up bending a couple tough 60d's reverse and hearting a SCF UL #2 shoe for them to take home as a souvenir. Might have to start playing with the shoes again as that was fun. Don't think I ever tried anything bigger than a DC #2 and I could heart that back when I was bending still. Anybody know what the next step shoe is beyond the SCF UL #2?

- Aaron

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I still need to get your scale back to you as well.

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Aaron - glad you are feeling better. I hope your health continues to improve with the Mg soaks and such. I'm still hoping we can put a comp together in the Fall if our schedules/health allow it.

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