baileycm1 Posted April 15, 2014 Share Posted April 15, 2014 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. 1 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 16, 2014 Author Share Posted April 16, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 17, 2014 Author Share Posted April 17, 2014 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. Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 17, 2014 Share Posted April 17, 2014 try pull ups with fat gripz extreme now that's a challenge Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 17, 2014 Author Share Posted April 17, 2014 try pull ups with fat gripz extreme now that's a challenge 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 21, 2014 Author Share Posted April 21, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 22, 2014 Author Share Posted April 22, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 23, 2014 Author Share Posted April 23, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 27, 2014 Author Share Posted April 27, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 28, 2014 Author Share Posted April 28, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 29, 2014 Author Share Posted April 29, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted April 30, 2014 Author Share Posted April 30, 2014 4/29/14 Ran about 5 miles with the dog. No strength training. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 1, 2014 Author Share Posted May 1, 2014 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. Quote Link to comment Share on other sites More sharing options...
jvance Posted May 1, 2014 Share Posted May 1, 2014 Nice log, keep it up. Remember to incorporate all elements of grip for continual progress. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 2, 2014 Author Share Posted May 2, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 3, 2014 Author Share Posted May 3, 2014 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. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 3, 2014 Share Posted May 3, 2014 Strong deadlifts man! Never really used chalk with deadlifts if you don't mind me asking, how did you injure your left wrist? Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 3, 2014 Author Share Posted May 3, 2014 Strong deadlifts man! Never really used chalk with deadlifts 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 4, 2014 Author Share Posted May 4, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 5, 2014 Author Share Posted May 5, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 6, 2014 Author Share Posted May 6, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 7, 2014 Author Share Posted May 7, 2014 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 Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 8, 2014 Author Share Posted May 8, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 9, 2014 Author Share Posted May 9, 2014 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. Quote Link to comment Share on other sites More sharing options...
baileycm1 Posted May 10, 2014 Author Share Posted May 10, 2014 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 Quote Link to comment Share on other sites More sharing options...
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