RTvG Posted March 4, 2015 Share Posted March 4, 2015 Apart from your ridulously way too easy lifts both hands of the 67kg inch, also, don't forget you closed lvl 15 easily on my vulcan. Remember to unscrew your stiff V2 just a tiny tiny bit, it really makes a lot of difference! Quote Link to comment Share on other sites More sharing options...
Royz Posted March 4, 2015 Author Share Posted March 4, 2015 Apart from your ridulously way too easy lifts both hands of the 67kg inch, also, don't forget you closed lvl 15 easily on my vulcan. Remember to unscrew your stiff V2 just a tiny tiny bit, it really makes a lot of difference! Thanks Bob! Wasn't exactly 'easy' but still... Definitely going to tweak my V2! Quote Link to comment Share on other sites More sharing options...
Royz Posted March 7, 2015 Author Share Posted March 7, 2015 (edited) 6 march 2015 Last training without grip. I think it's a good thing I haven't done any grip this week following the grip get together. Managed to hurt my elbow a little bit on Bobs devilish 10mm powertwister. Couldn't do pullups because of that today, then again pullups are always bothering my elbows just a little bit more today. Barbell rows 5x100kg/ 5x110kg/ 5x120kg/ 5x120kg/ 5x120kg Goodmornings 10x60kg/ 10x60kg/ 10x60kg/ 10x70kg/ 10x80kg Pull downs 10x80kg/ 10x100kg/ 6x115kg/ 10x100kg/ 10x100kg Inside of left elbow bothering me a bit with these. Shrugs 10x100kg/ 10x130kg/ 10x150kg/ 10x150kg Supermans on roman chair 3x10x 10kg Basically a back extension, but with your arms stretched in front of you holding a plate. Hard. Also calf presses and lots of sets on the ab wheel. Tuesday gripper workout, can't wait! Edited March 7, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 8, 2015 Share Posted March 8, 2015 Strong work on that Baby Inch! Well done. Quote Link to comment Share on other sites More sharing options...
Royz Posted March 8, 2015 Author Share Posted March 8, 2015 Strong work on that Baby Inch! Well done. Thanks man! Didn't expect to lift it beforehand. Felt great to lift it. Quote Link to comment Share on other sites More sharing options...
Royz Posted March 11, 2015 Author Share Posted March 11, 2015 8 march 2015 Well did grippers today and my strenght was sh*t. Stil seems to be declining somehow. In december I could tns a ghp5 with my left hand. Today I barely closed it mms. Maybe the once every 10 days approach isn't for me. Also occured to me that maybe my intensity isn't high enough to do grippers only once every 10 days. So today I upped my intensity a bit. Had to pay for that with very sore fore arms the next day, All kind of old injuries seemed to flare up instantly. So this might be a bad idea. Let's see how next time goes and then I'll decide what to do. Maybe higher frequency with lower intensity is better for me. Zercher squat 5x90kg/ 5x110kg/ 5x120kg/ 4x125kg/ 5x125kg/ 4x125kg/ 10x100kg + grippers Right 20mm blockset 5x1x 2.5 holds 10 seconds 4xghp6 20mm blockset 15xghp4/ 12xghp 4 Left 20mm blockset 5x1x ghp 5 holds 10 seconds 4x #2.5 20mm blockset 8xghp4/ 8xghp 4 Pin press 5x90kg/ 4x100kg/ 2x105kg/ 2x110kg Plate loaded leg press, rep and a half 4x 10x 200kg + Standing finger curls 10x90kg/ 10x100kg/ 4x110kg/ 15x90kg Walking dumbbell lunges 30 metres x10kg/ x16kg/ x20kg/ x24kg Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 12, 2015 Share Posted March 12, 2015 What injuries are flaring up Roy? Is it the setting arm or the crushing movement? Quote Link to comment Share on other sites More sharing options...
Royz Posted March 12, 2015 Author Share Posted March 12, 2015 What injuries are flaring up Roy? Is it the setting arm or the crushing movement? No the setting is fine. It's the crushing. The next day I immediately felt pains in my elbow that are similar to the beginnings of a tennis elbow. Which I had for the bulk of 2014. I've massaging it every day now with the Armaid and it feels some what better now. Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 12, 2015 Share Posted March 12, 2015 Difficult. You sure it's from the grippers and not the fingercurls for instance? Just trying to think with you. I'll give you a call soon 'kay. Quote Link to comment Share on other sites More sharing options...
Royz Posted March 12, 2015 Author Share Posted March 12, 2015 Difficult. You sure it's from the grippers and not the fingercurls for instance? Just trying to think with you. I'll give you a call soon 'kay. Nah... wish that were true, but you feel fingercurls in a different part of the forearm. Plus they have never given me any trouble. Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 12, 2015 Share Posted March 12, 2015 When I went bazurk on that evil twister, hurting my right elbow with it, it was especially the setting of a gripper that was nasty to do. Lots of rest with those particular exercises (setting grippers and powertwister) cleared it up for me. Now I can go bazurk on that evil thing any time I want to! Hope you didn't get hurt when you tried that evil megaspring. Heal up soon and come back with a vengeance! Quote Link to comment Share on other sites More sharing options...
Royz Posted March 14, 2015 Author Share Posted March 14, 2015 Heal up soon and come back with a vengeance! Nothing serious at the moment, but I do feel that mms closes isn't something I should be doing too frequently. Makes everything tight in my forearms, with serious injury lurking around the corner. Also... did you mean berzerk? Quote Link to comment Share on other sites More sharing options...
Royz Posted March 14, 2015 Author Share Posted March 14, 2015 Friday the 13th Despite it being friday the 13th this was a descent session. Clean once + strict press 4x60kg/ 2x70kg/ 2x75kg/ 2x80kg/ 2x82,5kg/ 2x82,5kg Dumbbell push press, one arm 3x26kg/ 3x30kg/ 3x32kg/ 3x34kg/ 3x36kg/ 3x38kg/ 3x40kg Technique was better than last time. Still very awkward with left arm. I like the explosiveness of this, but I do feel it's a risky exercise to do in terms of risk of injury. DO deads with Fatgripz 1x120kg/ 1x130kg/ 1x130kg/ 1x135kg/ 1x135kg/ 4x120kg The push presses took a lot out of me. Lost a bit of an edge for this one. DO deads with Fatgripz thumbless 3x100kg/ 3x100kg/ 3x100kg/ 4x100kg Hoist machine press 8x41kg/ 6x47kg/ 4x54kg/ 4x57kg/ 20x47kg/ 10x50kg + Dynamic pinch on vulcan with modified thumbscrews 6 sets Double bottom up press 10x20kg/ 8x20kg/ 8x20kg + Dynamic key pinch with pony clamp+rubber band 3 sets And also calf presses and ab stuff. Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 14, 2015 Share Posted March 14, 2015 Heal up soon and come back with a vengeance! Nothing serious at the moment, but I do feel that mms closes isn't something I should be doing too frequently. Makes everything tight in my forearms, with serious injury lurking around the corner. Also... did you mean berzerk? I think so, sounds alike A few months ago (sept '14), I went from 28 closes in one hour, to 60 closes in one hour, spread over 3 sessions in one week. That was a bit berzerk/bazurk/too much too fast ! Quote Link to comment Share on other sites More sharing options...
Royz Posted March 19, 2015 Author Share Posted March 19, 2015 17 march 2015 Had a little bit of soreness in my forearms from last time. As soon as I did my first set of barbell rowssome muscle in my arm completely cramped up. I tried to continue but soon decided it was better to switch to something less painfull. Barbell rows 5x110kg/ 5x120kg Goodmornings 10x60kg/ 10x70kg/ 10x80kg/ 10x85kg/ 5x90kg Nice! Supermans on roman chair 4x10 with 10kg plate One arm cable rows 10x50kg/ 10x55kg/ 10x60kg/ 10x65kg Less painfull than the barbell rows, but still couldn't go all out at all. Hammer grip barbell curl 10x40kg/ 10x50kg/ 8x55kg Reverse grip EZ bar curl 20x25kg/ 20x30kg/ 15x35kg/ 10x40kg Front leverage bar, hand to hand toss 4 sets with 6,25kg Ab wheel rollouts 5x20 Quote Link to comment Share on other sites More sharing options...
slazbob Posted March 21, 2015 Share Posted March 21, 2015 Royz- I think doing the old roll up with two, and a slow release (negative) with one, will help that tennis elbow feeling. The wrist roller is really helpful. I was amazed how Joe Kinney never had the tennis elbow problem...then I figured out why when I realized how he used the wrist roller. If you look at how they recommend rehabbing with the FlexBar, they have you doing a slow-release negative. It's amazing how much work it takes to keep the elbows healthy. High rep pronations and suppinations should be in your program as well. I think they say with rest you can get rid of the inflammation of tendinitis in 14 days. Doesn't mean you don't feel pain, tho. It's the scar tissue that is the problem. Then slowly rehab back to strength. Working the scaring out slowly. I was out for two months with it. You always know when it's coming...your gripper strength strarts to degrade. You ever notice how guys can do high volume and make progress? The hands can do a lot. So if you're losing strength I wouldn't point to overtraining, I would look at a weakened extensor area holding you back. I avoided my WR for a couple months, and it cost me the tennis elbow. Have you ever tried Battle Ropes? Talk about blood flow to the arms! They'll help you too. Quote Link to comment Share on other sites More sharing options...
Royz Posted March 21, 2015 Author Share Posted March 21, 2015 (edited) Royz- I think doing the old roll up with two, and a slow release (negative) with one, will help that tennis elbow feeling. The wrist roller is really helpful. I was amazed how Joe Kinney never had the tennis elbow problem...then I figured out why when I realized how he used the wrist roller. If you look at how they recommend rehabbing with the FlexBar, they have you doing a slow-release negative. It's amazing how much work it takes to keep the elbows healthy. High rep pronations and suppinations should be in your program as well. I think they say with rest you can get rid of the inflammation of tendinitis in 14 days. Doesn't mean you don't feel pain, tho. It's the scar tissue that is the problem. Then slowly rehab back to strength. Working the scaring out slowly. I was out for two months with it. You always know when it's coming...your gripper strength strarts to degrade. You ever notice how guys can do high volume and make progress? The hands can do a lot. So if you're losing strength I wouldn't point to overtraining, I would look at a weakened extensor area holding you back. I avoided my WR for a couple months, and it cost me the tennis elbow. Have you ever tried Battle Ropes? Talk about blood flow to the arms! They'll help you too. Hi Slazbob, thanks for the advice! I have to admit I haven't been doing my Wristroller for a couple of months... I agree it's not overtraining, but the MMS set just doesn't agree with me it seems. Yesterday I did TNS sets and I don't have any residual pain. TNS feels more natural to me. However it probably will be hard to make enough progress with grippers just doing TNS, we'll see. They do have battle ropes at my gym and I have done them on occassion but not consistently I'm afraid. I do like them, but there are so many things I want to do when I'm at the gym I just never get around to doing the battle ropes. Great finisher though! Edited March 21, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted March 23, 2015 Author Share Posted March 23, 2015 20 march 2015 Zercher squat 5x100kg/ 5x110kg/ 5x120kg/ 5x125kg/ 4x130kg! Would've gotten 5x130kg if I didn't have to fart just before the last rep and lost all my tightness. + Grippers TNS Right 35 reps with ghp4 in 6 sets Left 26 reps with ghp4 in 6 sets Still struggling along with grippers. I'm not giving them up just yet! Floor press 5x90kg/ 5x100kg/ 4x105kg/ 2x110kg Romanian deadlift 10x90kg/ 10x110kg/ 10x130kg/ 5x140kg/ 5x150kg! Standing finger curls 10x90kg/ 10x100kg/ 8x100kg/ 8x100kg 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted March 23, 2015 Author Share Posted March 23, 2015 23 march 2015 Ate way too late and felt really nauseous during the first half of my training so I did things very slowly and ended doing about half of what I wanted to do. Clean once + strict press 5x 3x 75kg Dumbbell push press 3x32kg/ 3x36kg/ 3x40kg/ 3x40kg DO dead with Fatgripz 1x120kg/ 1x130kg/ 1x135kg/ 1x135kg/ 1x120kg+10sec. hold/1x120kg+10sec. hold/1x120kg+10sec. hold Mounted wristroller 48mm Supersets forward+backwards x50kg/ x60kg/ x60kg/ x60kg Side raises 30x12kg/ 30x14kg/ 25x16kg/ 20x18kg Quote Link to comment Share on other sites More sharing options...
Royz Posted March 31, 2015 Author Share Posted March 31, 2015 30 march 2015 Zercher squat 5x90kg/ 5x110kg/ 5x120kg/ 5x130kg!/ 5x130kg! Yes! Got 5x130kg this time! Second set with 130 was a bit of a mistake managed to tweak my back a little bit. + Grippers TNS Right 27 reps in 4 sets on ghp4/ 2 singles and 1 miss ghp5/ 4x hard #2/ 25x #1 Left 27 reps in 4 sets on ghp4/ 3 misses ghp5/ 3x hard #2/ 20x #1 Mwah... Floor press 4x 5x100kg Supermans on roman chair 30x no weight/ 20x5kg/ 3x 10x10kg/ 30x no weight Standing finger curls 6x6x 90kg + Calf press one leg 20x70kg/ 20x80kg/ 20x85kg/ 10x90kg/ 8x95kg Mounted wristroller 48mm Front+back x40kg/ front x60kg/ back X60kg/ front x60kg/ back x60kg Walking dumbbell lunges 30 meter x10kg/ x16kg/ x20kg Quote Link to comment Share on other sites More sharing options...
Royz Posted April 8, 2015 Author Share Posted April 8, 2015 (edited) 3 april 2015 Clean once + press 3x70kg/ 3x75kg/ 3x77,5kg/ 3x80kg Do deads + 5 second hold at the top Fatgripz extreme 1x80kg/ 1x90kg/ 1x100kg/ 1x105kg Fatgripz 1x120kg/ 1x125kg/ 1x130kg/ 1x130kg/ 1x130kg Firtst time I did anything with the Fatgripz extremes in a looong time. Completely humbled. They are really big for my hands which makes it almost like a pinch for me. Smith machine seated overhead press 5x60kg/ 5x65kg/ 5x70kg Dumbbell side raises 20x14kg/ 15x18kg/ 12x20kg/ 10x22kg/ 8x24kg Dumbbell farmers hold Fatgripz extreme 25 sec./ 23 sec. x40kg Dumbbell pronated hold Fatgripz extreme 10 sec./ 7 sec. /5 sec. x40kg To put this into perspective. That's almost the same amount of time I was able to hold onto the 67kg baby inch! Although I wasn't as pre-fatigued then... Double KB bottom up press 10x / 8x/ 15x/ 12x 20kg Barbell curl neutral grip Fatgripz extreme up to 4x48kg Fatgripz up to 6x53kg Normal grip up to 8x58kg Edited April 8, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted April 8, 2015 Author Share Posted April 8, 2015 7 april 2015 Dumbbell row 10x43kg/ 10x53kg/ 10x63kg/ 5x68kg/ 5x68kg Pullups bw 230 5x5 Romanian deads on smith machine 10x120kg/ 10x130kg/ 8x140kg Pull downs neutral grip 3x 10x90kg Plate curls 4x 10x10kg (full size olympic bumper plate) Front 2" thick lever Hand to hand toss 20x5kg/ 20x 6,25kg/ 20x7,5kg Back 2" thick lever 3x 10x7,5kg Mounted wristroller 48mm front/back supersets x40kg/ x60kg/ x60kg Quote Link to comment Share on other sites More sharing options...
Royz Posted April 14, 2015 Author Share Posted April 14, 2015 Training 13 april 2015 Been feeling like a zombie last two weeks. Had a string of bad nights with my youngest also been very busy at work and doing a freelance job at night. Only trained once last week. So I didn't really expect much going to the gym, but strangely it turned out to be a great session! Zercher squats 10x90kg/ 10x110kg/ 6x120kg/ 5x130kg/ 4x135kg! Could've probably gotten 5 reps on last set, but didn't want to risk it. + Filed Vulcan V2 20mm blockset with very hard black spring Right 10x L9/ 8x L10/ 4x L11/ 2x L12 Left 8xL9/ 5x L10/ 3x L11/ 1x L12 Grippers TNS Right 11x/ 10x/ 10x ghp4 Left 8x/8x/ 7x ghp4 Straight bar dip 6 x10 bw 230 Romanian deads 10x100kg/ 10x120kg/ 10x140kg!/ 5x150kg! Mounted wristroller 48mm front/back supersets x40kg/ x60kg/ x65kg!/ x65kg! Walking dumbbel lunges 30meter x16kg/ x20kg/ x24kg Quote Link to comment Share on other sites More sharing options...
Royz Posted April 30, 2015 Author Share Posted April 30, 2015 (edited) Had an extremely stressfull couple of weeks so haven't been training much. A little bit of grippers and thickbar at home that's all. I've decided to do something completely different for the next 6 weeks or so since I'm a bit fed up with the lowrep stuff at the moment. It's a variation on the classic 20-rep squat routine. I'm calling it the 20-rep everything routine. It basically means I'm going to do 1 set of 20+ reps to failure for everything I do, slowly increasing the weight each week. Yes I know it's a bit crazy. We'll see. April 29th 2015 Zercher squat 20x100kg Legs could've done more but my upper body and stamina could not. Filed Vulcan black spring 20mm blockset R 27x level 7 L 20x level 7 DO Deads Fatgripz Extreme 30x80kg My hands could've done a couple of more reps, but I was just completely out of breath. Had to take a couple of breathers on the way also. My stamina is terrible at the moment. Overhead press 20x50kg Arms completely numb after 15reps but squeezed out a couple of more. Romanian deads 20x110kg Floor press 22x70kg Seated calf press one leg 30x80kg Pony clamp key pinch 24 reps Cable row 25x100kg Block curl 20x7,5kg Front levers 30x5kg Back levers 24x7,5kg Reverse curl EZ bar 20x38kg Sort of trembling all over after this. Definitely not used to the high reps. I'll adjust. It's also kind of tricky to chose just the right weight to start with. Edited April 30, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 1, 2015 Share Posted May 1, 2015 'Royz method. When pain is an option'. There's croc rows and Royzsets for volume lol Sounds hefty brother. Oveheadpress 20 x 50kg consecutive? Nice! Quote Link to comment Share on other sites More sharing options...
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