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Training For West Australian Championship


Mikael Siversson

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Nice to end on a positive note. Enjoy your time in Sweden!

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  • 4 weeks later...

Back from my holiday. Great fishing (e.g., caught 18 brown trouts in three hours one day - all released).

Met Arne Persson and Martin Arildsson before I left Sweden. I lifted a 54k inch-type dumbbell quite easily both hands but failed with a 67k version (Martin lifted the 67k version both left and right - all three of us lifted with the handle held horizontally, can't stand to watch v-bar type lifts with Inch dumbells). The latter, made by a German company, had an oval handle so I was not impressed by the quality. Picked up a custom made Rolling thunder type of thickbar handle. Best thick bar handle I have ever seen ... by a mile. It comes with ball-bearings and all and is hand-made by the owner of a company that delivers steel products to one of the nuclear power plants in Sweden. The quality of the handle is therefore extremely high. It makes everything else look like toys. It was much harder to pull with than a RT handle Martin brought with him.

Decided to switch pinch width from 64mm to 70mm because I believe it builds more functional strength and I have done well in the past at that width. I will use 70mm for a month and then evaluate the results.

First pinch workout after my holiday will be on Sunday.

Edited by Mikael Siversson
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I find your choice of pinch width interesting - you are much wider than average but it is working well for you. I'm always curious as to the "why" one person is so much stronger at a certain width - prior work history or just anatomical differences etc - or some other reason?

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In my case I believe it is anatomical as it has always felt awkward at narrow widths. It feels like I am pinching with my finger tips. My hands are 8'' but my pinky is quite short. The real mystery in my case however is why I am so much better at 1HP lifting than I am with the 2HP. I might hire your services as a 2HP coach Chris! I routinely lift more in the 1HP left+right than I do in the 2HP. I do train the 1HP more than most but my former training partner and I trained the same pinch workout for a couple of years (2HP followed by 1HP in the same workout) and he beat me in the 2HP every third workout or so but was never close in the 1HP.

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In my case I believe it is anatomical as it has always felt awkward at narrow widths. It feels like I am pinching with my finger tips. My hands are 8'' but my pinky is quite short. The real mystery in my case however is why I am so much better at 1HP lifting than I am with the 2HP. I might hire your services as a 2HP coach Chris! I routinely lift more in the 1HP left+right than I do in the 2HP. I do train the 1HP more than most but my former training partner and I trained the same pinch workout for a couple of years (2HP followed by 1HP in the same workout) and he beat me in the 2HP every third workout or so but was never close in the 1HP.

I'll help you with 2 hand if you'll help me with my one hand!

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Sounds like a fair deal Chris.

Sunday 28/7

BW 74.2k

Happy to have lost weight (0.1k) after several weeks of eating like a pig. Burned it all off by lots of hiking in the mountains.

2HP 64mm

warm-up

81k x 1

83k x 1

85k x 0

84k x 0

83.5k x 1

84k x 1

Decided after all to stick with 64mm. Probably too close to the competition to experiment.

The grip was unsurprisingly good as my skin has had plenty of time to heal. Last lift at 84k was very, very slow and this only happens when the grip is good. I do lack general pinch strength of course after a 4 week break.

Axle

60k x 5

80k x 4

100k x 3

115k x 3, 2

Took it easy as I have a somewhat dislocated rib.

Wrist Developer - Orange spring (same as used in the 2012 WA Grip Championship)

L1 x 3, 3, 3, 3, 3, 3, 3

L3 x 1, 1, 1

Not a max effort but an easy start as I have not trained with the WD for a long time. I managed L10 at 83k in the 2012 competition and I would like to duplicate that at 74k (or perhaps even L11).

Finished off by doing a few sets of crunches for the abdominals.

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Tuesday 30 July

BW 73.3k

Grippers TNS

R 115# 5, 3, 3, 3, 3

L 110# 4, 2, 2, 2, 2

1HP 64mm

R 38k x1

L 36.5k x1

R 39.5k x1

L 38k x1

R 40.5k x1

L 39k x1

R 41.5k x1

L 40k x1

R 42.5k x1

L 41k x1

R 43.5k x1

L 42k fail

R 44.5k fail

L 41.5k x1

R 44k x1

L 42k x1

R 44.5k x1

L 42.5k x1

R 45k x1 (> 61 % of BW)

L 43k fail

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 4, 4, 4
Left 4.25k 4, 4, 4

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Thursday 1 August

BW 73.5k

Grippers 20 mm block

Right hand

129 (IM2.5) - 4, 4, 3, 2, 2

Left hand

115 (BSM) - 5, 4, 2, 2, 3

Felt heavy, I think I will do relatively light singles with the 20mm block on Thursdays as it takes some time to recover from repping TNS.

Dynamic thumb training

Stronger than ever I this with both hands

Wrist supination/pronation of the floor with Heavy Hammer II

Right 3.5k - 7, 7, 5

Left 3.25k - 7,6, 5

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Sunday 4/8

BW 72.7k

2HP 64mm

70k x 2

81k x 1

83k x 1

85k x 1

87k x 1

89k x 1

Axle

60k x 5

80k x 4

100k x 3

115k x 2

125k x 1

127.5k x 1

130k x 1 (heavy)

Wrist Developer - Orange spring (same as used in the 2012 WA Grip Championship)

L1 x 3

L2 x 3, 3, 3, 3, 3, 3, 3

L4 x 1, 1, 1

All easy.

RT pull ups 8, 7, 5

Finished off by doing a few sets of crunches for the abdominals.

Edited by Mikael Siversson
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Tuesday 6 Aug

BW 73.0k

Grippers TNS

R 115# 4, 4, 4, 4, 4 - up slightly from a week ago

L 110# 3, 3, 2, 3, 2 - likewise up slightly

1HP 64mm

R 39.5k x1

L 38k x1

R 40.5k x1

L 39k x1

R 41.5k x1

L 40k x1

R 42.5k x1

L 41k x1

R 43.5k x1

L 42k x1

R 44.5k x1

L 43k x1

R 45.5k x1

L 44k x0

R 46k x1(63 % of BW)

L 44k x0

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 5, 4, 3 -unchanged from last week
Left 4.25k 5, 4, 4 - up slightly

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Thursday 8 August

BW 73.2k

Grippers 20 mm block

Right hand
129 (IM2.5) - 1, 1, 1, 1, 1

Left hand
120 (BSM) - 1, 1, 1, 1, 1

I will do 5 singles each hand in the future. Hands need more recovery from Tuesday's TNS repping so I am not at peak strength with the 20mm block only two days after that workout. However as the competition will take place on a Sunday I will have an extra two days of rest.

Dynamic thumb training
Stronger than ever I this with both hands


Wrist supination/pronation of the floor with Heavy Hammer II

Right 3.5k - 8, 7, 7 - PR
Left 3.25k - 7,7, 6 - up from last week

Forgot to mention that last Sunday's 130k in the Axle and 89k in the 2HP were both training PRs while weighing 74k or less. My training PR in the 83k class is 137k in the axle and 92k in the 2HP.

Edited by Mikael Siversson
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Sunday 11/8


BW 72.7k

2HP 64mm

80k x 1
82k x 1
84k x 1
86k x 0
85k x 1
85.5k x 1

86k x 0

Not a great 2HP workout but not a disaster either. Weather conditions were not ideal and my thumbs have now developed thick calluses after the holiday break. The 89k lift the previous week was certainly aided by my long break as the skin was still soft with great friction. I suppose I should not complain too much when I 2HP more than 117% of my body weight on a bad day. Still weird that I can 1HP 46k followed a few days later with a, comparatively, mediocre 85.5k 2HP. The latter should be much higher. If anything the added wrist training I have been doing over the last year or so have added to my 1HP rather than to my 2HP.

Axle

60k x 5
80k x 4
100k x 3
115k x 2
125k x 1
127.5k x 1
130k x 1

132.5k x 1 Training PR for 74k class
135k x 0

Quite happy with that as it was better than last week.

Wrist Developer - Orange spring (same as used in the 2012 WA Grip Championship)

L1 x 3

L2 x 3
L3 x 3, 3, 3, 3, 3, 3, 3
L5 x 1, 1, 1

L7 x 1

I was not supposed to try anything harder than L5 this workout but could not resist the temptation. L7 was quite easy.


RT pull ups 8, 8, 4



Finished off by doing a few sets of crunches for the abdominals.

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Tuesday 13 Aug

BW 73.1k

Grippers TNS

R 115# 5, 4, 4, 4, 3 - unchanged

L 110# 3, 2, 3, 3, 2 - unchanged

1HP 64mm

Maxed out at 45k right and 44k left. The combined total of 89k is a lot better than the 85.5k 2HP I did two days earlier. Essentially my 2HP sucks.

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 6, 5, 3 -up from last week
Left 4.25k 6, 5, 5 - up from last week

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Thursday 15 August

BW 72.9k

Grippers 20 mm block single attempts

Right hand
140 (IM3) - 1, 1, 1, 1, 1

Left hand
123 (IM2.5) - 1, 1, 1, 1, 0


Wrist supination/pronation of the floor with Heavy Hammer II

Right 3.5k - 9, 9, 8 - PR
Left 3.25k - 7,7, 7 - up from last week

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Sunday 18 Aug 2013

BW 73.1k

2HP

76k x 1
78k x 1
80k x 1
82k x 1
84k x 1
86k x 1
88k x 1
90k x 0 came up maybe 10cm
89k x 0
88.5k x 0

Good workout, up 2.5k from last week.

Axle

125k x 1

127.5k x 1

130k x 1

132.5k x 0

Down 2.5k from last week

Wrist Developer Orange Spring

L1 x 3

L2 x 3

L3 x 3

L4 7x3 reps

L6 x 1, 1, 1

L8 x 1

L10 x 1

Looks good, L10 was not max and this is my competition record in the 83k class. There is definitely plenty of carry-over from the leverage wrist training I have been doing to the WD.

RT pull ups 8, 8, 4

Sit ups 3 sets

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Tuesday 20 Aug

BW 73.6k

Grippers TNS

R 115# 5, 5, 4, 3, 4 - up slightly

L 110# 3, 2, 2, 3, 2 - down slightly

1HP 64mm

Maxed out at 46.5k right and 44k left. The 46.5k lift is 32% above the current WR in the 74k class.

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 6, 6, 5 - training PR
Left 4.25k 7, 6, 6 - equals my previous best

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Tuesday 20 Aug

BW 73.6k

Grippers TNS

R 115# 5, 5, 4, 3, 4 - up slightly

L 110# 3, 2, 2, 3, 2 - down slightly

1HP 64mm

Maxed out at 46.5k right and 44k left. The 46.5k lift is 32% above the current WR in the 74k class.

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 6, 6, 5 - training PR

Left 4.25k 7, 6, 6 - equals my previous best

those are extremely impressive 1HP numbers at your bodyweight.. .62 of bodyweight on the right hand if my math is correct

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Thanks,

I think it is just over 0.63.

Strength is picking up now that I don't have to loose more weight.

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Thursday 22 August

BW 73.2k

Grippers 20 mm block single attempts

Right hand
140 (IM3) - 1, 1, 1, 1, 1

Left hand
123 (IM2.5) - 1, 1, 0, 1, 0 - down a rep from last week

Hate training grippers when I have not recovered fully from last workout as everything feels heavy.

Wrist supination/pronation of the floor with Heavy Hammer II

Right 3.5k - 10, 10, 10 - PR
Left 3.25k - 7,8, 7 - up from last week

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Sunday 25 Aug 2013

BW 73.0k

2HP

76k x 1
78k x 1
80k x 1
82k x 1
84k x 1
86k x 1
88k x 1
90k x 0
89k x 0
88.5k x 1

Good workout, up 0.5k from last week.


Axle

125k x 1
127.5k x 1
130k x 1
132.5k x 1


Wrist Developer Orange Spring

L1 x 3
L2 x 3
L3 x 3
L4 x 3

L5 x 3
L7 x 1, 1, 1

All easy


RT pull ups 8, 8, 4 - same as last week


Sit ups 3 sets

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Tuesday 27 Aug

BW 73.1k

Grippers TNS

R 115# 5, 4, 4, 4, 4 - same as last week

L 110# 3, 3, 2, 2, 2 - same as last week

1HP 64mm

Maxed out at 47.06 k actual weight right (PR) and 45k left (PR). The 47k lift is 33% above the current WR (35.16 k) in the 74k class and 64.3 % of my body weight. I think I have a decent chance of achieving a 2/3 body weight 1HP on the Euro set up within a year or so. Long term I am aiming for a 3/4 body weight 1HP (maybe unrealistic).

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 7, 6, 5 - training PR
Left 4.25k 8, 7, 6 - training PR

Edited by Mikael Siversson
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Phenomenal one hand pinching!

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Thanks Eric,

Seems the wrist training I have been doing lately, with the intention of bringing up my 2HP, has helped the 1HP more than the 2HP. I am now consistently stronger in the combined 1HP than I am in the 2HP.

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Have you used the "Arne handle" since you got back from Sweden? I tried it again after one of my last RT sessions and got 28 reps lefty and 30 reps right with 45 kg. Arne did 20 reps with both left and right hand with 40 kg.

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No, training is going so well at the moment, pinch in particular, so I am not going to risk it by adding more thickbar lifting with only a few months left to the competition. I want the 2HP WR in the 74k class badly. I will start using the handle after the competition.

Have you used the "Arne handle" since you got back from Sweden? I tried it again after one of my last RT sessions and got 28 reps lefty and 30 reps right with 45 kg. Arne did 20 reps with both left and right hand with 40 kg.

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