acorn Posted August 10, 2015 Author Share Posted August 10, 2015 Back from vacation yesterday and squeezed in first workout in awhile last night. 8/9/2015 Bench (Paused) - 8x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, (Paused Ladder 30sec between each) - 120.4Kg x 1, 2, 3 Grippers #T x10, #1.5x10, 117# x 10 RH (20mm block set) - 138# #3 x 2 LH (20mm block set) - Filed adj BBSM x 2 2" Crusher - LH ~ 100# x 15, RH ~ 100# x 20 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 12, 2015 Author Share Posted August 12, 2015 Training from yesterday. Sore today many places. 8/11/2015 Bench 10x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, Ladder work sets 30sec rest between each - 120.4Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers - #Tx10, 10x #1.5, 2x 138# #3 (20mm block set) RH, 3x Filed adj BBSM (20mm block set) LH 2HP Euro (54mm) 3x 46.06Kg, 3x 66.06Kg, 2x 86.06Kg, 3x3x 93.56Kg Seated unsupported OHP - 1x 70.4Kg Explosive gripper closes - SW handle with bands x 100reps each hand. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 14, 2015 Author Share Posted August 14, 2015 Training from last night. Felt crummy and feet and back were hurting so pretty minimal. 8/13/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, Ladder worksets (30sec between each) - 122.9Kg x 1, 2, 3, 1, 2 Grippers #Tx10, #1.5x8 RH - #2x5, GHP7x2 (20mm block set), GHP7 x 1 ~ 5sec, GHP7 x 1 ~ 5sec, Filed Hard #3 Neg, GHP7 x 1 Neg LH - #2x3, 138# #3 x1 ~ 5sec, 138# #3 x 0 - Neg ~ 5sec, Filed adj BBSM x 1 ~ 10sec, Filed adj BBSM x 1 ~ 10sec, Filed adj BBSM x 1 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 17, 2015 Author Share Posted August 17, 2015 Training from yesterday. Sore today from this plus a bunch of work on our rental house repairs over the weekend. 8/16/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, Ladder worksets (Paused and roughly 45sec between each) - 122.9Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers - #T x 20, #1.5x10 LH - Filed adj BBSM x 5 (20mm block set) RH - Filed adj BBSM x 10 (20mm block set) 2" Crusher DL LH - 108# x 20 RH - 132# x 20 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 21, 2015 Author Share Posted August 21, 2015 Training from yesterday. Did first testing with wood pinch block Martin roughed out for me too, post finishing it. Could not budge 130# on it with 2H without a little chalk it is so slick. 8/20/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, Ladder Worksets (roughly 45sec between each) - 125.4Kg x 1, 2, 3, 1, 2 Grippers - #Tx 20, #1.5x 15, Filed adj BBSM x 4 LH, 138# #3 x 4 RH 2HP Euro 54mm 3x 46.06Kg, 3x 66.06Kg, 2x 86.06Kg, 3x 93.56Kg, 3x 93.56Kg (started to tear thumb webbing so switched to wood pinch block with loading pin) 48mm wood pinch - Very smooth surface. Weights approximate. 2x 130#, 2x 150#, 2x 175#, 0x 200# (stirred it off ground), 3x 175#, 8x 150# Seated unsupported OHP - 3x 70.4Kg - Aaron Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 22, 2015 Share Posted August 22, 2015 Hope all's well Aaron. I have no idea how you guys can maintain your elbows after grip this long at this level. Morgan Quote Link to comment Share on other sites More sharing options...
acorn Posted August 22, 2015 Author Share Posted August 22, 2015 Hope all's well Aaron. I have no idea how you guys can maintain your elbows after grip this long at this level. Morgan Doing well Morgan! Hope you are doing well also. Been ages since we made it up to Portland and still hope to visit again one of these days. It's a tough juggling act for sure. Having a bit of golfers and tennis elbow I'm working around at the moment. Have to keep max effort work to a minimum and just barely enough volume to get the job done, hopefully. Quote Link to comment Share on other sites More sharing options...
bwwm Posted August 22, 2015 Share Posted August 22, 2015 Hope all's well Aaron. I have no idea how you guys can maintain your elbows after grip this long at this level. Morgan Doing well Morgan! Hope you are doing well also. Been ages since we made it up to Portland and still hope to visit again one of these days. It's a tough juggling act for sure. Having a bit of golfers and tennis elbow I'm working around at the moment. Have to keep max effort work to a minimum and just barely enough volume to get the job done, hopefully. ... and yet he will crush us all like bugs at the comp in October! 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 26, 2015 Author Share Posted August 26, 2015 Training from Monday Night. 8/24/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x100.4Kg, Paused Ladder worksets (roughly 45sec between) - 125.4Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers - #T x 20, #1.5 x 10 RH - Filed adj BBSM x 3, Filed Hard #3 x 1, 2x 165# adj BBE x 2 (20mm block set), dropset 117# x 10 (20mm block set), #2x3, 176# adj BBSE x Neg LH - 117# x 3, 138# #3x 2, 159# BBE x Neg, 138# #3 x 1 -> #2x8 (20mm block set) -> N KB Swings 20Kg x 10 each hand 2HP Wood 48mm block - Strapped to Inch DB - 4x1rep, x2rep, x1rep Seated unsupported OHP - 4x 80.4Kg - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted August 27, 2015 Author Share Posted August 27, 2015 Training from yesterday during day. 48mm wood pinch block 2hp - attached to truck trailer hitch 5x iso's Training from last night. 8/26/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x100.4Kg, Paused Ladder worksets (roughly 50sec between) - 127.9Kg x 1, 2, 3, 1, 2 Grippers - #T x 20, #1.5 x 10 LH - Filed adj BBSM x 7 (20mm block set) RH - Filed adj BBSM x 15 (20mm block set) 2" Crusher DL LH 132# x 15, 156.5# x 2 RH 156.5# x 15, 182# x 2 Broke Inch DB off ground a little without spin out a couple times RH. 1 Quote Link to comment Share on other sites More sharing options...
odin Posted August 28, 2015 Share Posted August 28, 2015 Training from yesterday during day. 48mm wood pinch block 2hp - attached to truck trailer hitch 5x iso's Training from last night. 8/26/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x100.4Kg, Paused Ladder worksets (roughly 50sec between) - 127.9Kg x 1, 2, 3, 1, 2 Grippers - #T x 20, #1.5 x 10 LH - Filed adj BBSM x 7 (20mm block set) RH - Filed adj BBSM x 15 (20mm block set) 2" Crusher DL LH 132# x 15, 156.5# x 2 RH 156.5# x 15, 182# x 2 Broke Inch DB off ground a little without spin out a couple times RH. Aaron, do you think the Crusher or the pinch work is helping your Inch lifting? As you are well aware any controlled air with the Inch means you are very close to a full lift. Just thought I'd put that out there because, having no frame of reference, I assumed a higher lift-even if the DB was spinning some-meant i was getting closer, so I kept trying to lift the DB explosively, figuring that eventually I'd "catch" it on the way up and get a full lift. That never happened, despite getting 6-8+ inches of uncontrolled air. I had to start breaking it off the ground slowly, almost gently, and ensuring the rotation was stopped before speeding up before I could get any full lifts. The reason I am mentioning this is because you move more explosively than any grip competitor I've seen, and thought you might be moving too fast with the Inch as well-or perhaps someone reading your log can benefit from my mistakes. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 28, 2015 Author Share Posted August 28, 2015 (edited) Training from yesterday during day. 48mm wood pinch block 2hp - attached to truck trailer hitch 5x iso's Training from last night. 8/26/2015 Bench - 10x 60.4Kg, 3x 80.4Kg, 3x100.4Kg, Paused Ladder worksets (roughly 50sec between) - 127.9Kg x 1, 2, 3, 1, 2 Grippers - #T x 20, #1.5 x 10 LH - Filed adj BBSM x 7 (20mm block set) RH - Filed adj BBSM x 15 (20mm block set) 2" Crusher DL LH 132# x 15, 156.5# x 2 RH 156.5# x 15, 182# x 2 Broke Inch DB off ground a little without spin out a couple times RH. Aaron, do you think the Crusher or the pinch work is helping your Inch lifting? As you are well aware any controlled air with the Inch means you are very close to a full lift. Just thought I'd put that out there because, having no frame of reference, I assumed a higher lift-even if the DB was spinning some-meant i was getting closer, so I kept trying to lift the DB explosively, figuring that eventually I'd "catch" it on the way up and get a full lift. That never happened, despite getting 6-8+ inches of uncontrolled air. I had to start breaking it off the ground slowly, almost gently, and ensuring the rotation was stopped before speeding up before I could get any full lifts. The reason I am mentioning this is because you move more explosively than any grip competitor I've seen, and thought you might be moving too fast with the Inch as well-or perhaps someone reading your log can benefit from my mistakes. Bob, I would suspect Crusher work would be helping more. I have lifted it before in the distant past, and yes it was explosively. I've never had much control with it though and have not trained it in years, the roughly 1" between my middle finger and thumb when gripping the handle on it makes it a very tough feat for me. I do think what you say is a much better way to ensure rotation is stopped and have a better chance of full lift. The Crusher work I am doing right now is high rep and I am being sure to keep hand and wrist in neutral position. Thanks for your input Bob, much appreciated. Though right now an Inch lift is not a feat I am actively pursuing again. Was just testing where I was at with it after the other Crusher training. We will be doing crusher lift at the upcoming October comp so I am mostly training comp lifts and occasional accessory work that will help me get where I want to be. - Aaron Edited August 28, 2015 by acorn 1 Quote Link to comment Share on other sites More sharing options...
odin Posted August 28, 2015 Share Posted August 28, 2015 I remember you starting a really interesting training thread about the Inch about 5-6 years ago and pulling it to lockout after a few months. I should have said "you are very close to a full lift again" It amazes me when someone can lift it with a neutral grip who has any kind of "gap" between thumb and fingers like you do; I cannot lift the inch that way at all despite having a decent 1HP. I thought you might have gotten the itch to lift it again and wanted to save you from wasting as much time as I did. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 28, 2015 Author Share Posted August 28, 2015 I remember you starting a really interesting training thread about the Inch about 5-6 years ago and pulling it to lockout after a few months. I should have said "you are very close to a full lift again" It amazes me when someone can lift it with a neutral grip who has any kind of "gap" between thumb and fingers like you do; I cannot lift the inch that way at all despite having a decent 1HP. I thought you might have gotten the itch to lift it again and wanted to save you from wasting as much time as I did. Bob, I appreciate the interest as always. You are a much better thickbar lifter than I have ever been. No itch to lift again yet but I may get it once the October comp is done and I can finish the new Solid Globe plate loadable project. That should help me sneak up on it a little easier. Have never even gotten close to a lift lefty and it would be nice to get that done as well. With my hands on the Inch handle it always feels more like a pinch on that diameter anyway. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted August 31, 2015 Author Share Posted August 31, 2015 Training from Friday. Pinch went really well. Very happy with the workout and still sore from it as well as tiling over the weekend. 8/28/2015 Mid day at work 2HP - 48mm wood block attached to trailer hitch on truck DL iso's - GTG Evening Bench - 10x 60.4Kg, 3x 80.4Kg, 3x 100.4Kg, Paused Ladder worksets (roughly 50sec between) - 127.9Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers - #Tx 20, #1.5 x 10 RH - Filed adj BBSM x 20 (20mm block set) LH - Filed adj BBSM x 10 (20mm block set) 20Kg KB swings - 10 per arm 2HP Euro (54mm) 3x 46.06Kg, 2x 66.06Kg, 2x 86.06Kg, 4x 93.56Kg, 4x 98.56Kg, 3x 103.56Kg 2HP - Wood 48mm pinch block and loading pin - drop set from Euro - 18x 150# Seated Unsupported Overhead Press - 5x 80.4Kg Quote Link to comment Share on other sites More sharing options...
acorn Posted September 1, 2015 Author Share Posted September 1, 2015 Training from last night. Really happy with the OHP result. Was going to try 85.4Kg x 3 but was too lazy to swap the 15Kg plates for 10Kg plates so just went ahead and tried the 90.4Kg. Happy with the double on that. Also happy with the Ladder sets on the Bench. Reps were snappy and definitely not too tough. A little easier than expected, always a good sign. Grippers still a bit below where I would like them but also still sore from Pinching on Friday. 8/31/2015 Mid-Day 2HP 48mm wood block pinch DL isos. GTG attached to truck trailer hitch at work Evening Bench - 10x 60.4Kg, 3x 90.4Kg, 3x 110.4Kg, Paused Ladder worksets (roughly 50sec between) - 130.4Kg x 1, 2, 3, 1, 2 Grippers #Tx 20, #1.5x10 20Kg KB Swings - 12x per arm Grippers RH - Filed adj BBSM x 4, Filed hard #3 x 1 (20mm BS), 165# Adj BBE x almost 3 (20mm BS last rep missed by 1/16), Filed adj BBGM x 5 (20mm BS), 165# adj BBE x 1 (20mm BS -> 117# x 14 (20mm BS), 165# adj BBE x 1 (20mm BS) LH - 117# x 4, 138# #3 x 3 (20mm BS), Filed adj BBGM x 1 (20mm BS), 138# #3 x 2 (20mm BS), 117# x 9, 138# #3 x almost 2 -> #2 x 8 (20mm BS) Seated Unsupported Overhead Press - 2x 90.4Kg - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted September 1, 2015 Author Share Posted September 1, 2015 Been doing these GtG pinches every weekday for over a week now even if I am not logging the offdays. Just did a few more today and will do a few more later. Mid day at work 2HP - 48mm wood block attached to trailer hitch on truck DL iso's - GTG Quote Link to comment Share on other sites More sharing options...
acorn Posted September 3, 2015 Author Share Posted September 3, 2015 Training from last night. Wasn't feeling it so stopped at last warmup set on bench 48mm wood pinch block 2hp - attached to truck trailer hitch 5x iso's Training from last night. 9/2/2015 Bench - 10x 60.4Kg, 3x 90.4Kg, 3x110.4Kg Grippers - #T x 20, #1.5 x 10 KB Swings - 20kg x 15 per arm LH - Filed adj BBSM x 12 (20mm block set) RH - Filed adj BBGM x 8 (20mm block set) 2" Crusher DL LH 132# x 18 RH 1x 180#, 0x 202 (Broke off ground slightly) , 16x 156.5# Quote Link to comment Share on other sites More sharing options...
acorn Posted September 7, 2015 Author Share Posted September 7, 2015 Some of the work from Friday 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted September 7, 2015 Author Share Posted September 7, 2015 Training from Friday 9/4/2015 Bench - 10x 60.4Kg, 3x 90.4Kg, 3x 110.4Kg, Paused Ladder worksets (roughly 50sec between) - 130.4Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Grippers #T x 20, #1.5x 10 20Kg KB Swings x 15 each hand Grippers LH - Filed adj BBSM x 7 - 20mm block RH - Filed adj BBGM x 7 - 20mm block 2HP - Euro - 54mm 3x 46Kg, 3x 66Kg, 2x 86Kg, 101.06Kg x 2 1/2, x1 2HP wood 48mm - 10x 175#, 1x 175 - 10sec hold Seated unsupported OHP 2x 90.4Kg - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted September 9, 2015 Author Share Posted September 9, 2015 Training from last night. Was planned gripper day but elbow was bugging me during warmups so I cut it short. Bench just did single workset non-paused reps with planned ladder weight and called it a night. 9/8/2015 Bench - 10x 60.4Kg, 3x 90.4Kg, 3x 110.4Kg, 7x 132.9Kg Grippers - #T x 20, 10x #1.5 LH - Filed adj BBSM x 3 RH - Filed adj BBSM x 5 Quote Link to comment Share on other sites More sharing options...
acorn Posted September 16, 2015 Author Share Posted September 16, 2015 Having a little trouble with the elbow's flaring up again so backing the intensity down. Gonna be a delicate balancing act going into the comp I think. Training from Saturday 9/12/2015 Bench - 10x 60.4Kg, 3x 90.4Kg, 3x 110.4Kg, Paused Ladder worksets - 132.9Kg x 1, 2, 3, 1, 2, 3 2HP - Wood 48mm - 3x3x 130# 2HP - Euro 54mm 2x 66Kg, Ladder worksets - 88.56Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 2" thumbless bent over rows with Euro - 88.5Kg x 5 Seated Unsupported OHP - 3x 85.4Kg Quote Link to comment Share on other sites More sharing options...
acorn Posted September 16, 2015 Author Share Posted September 16, 2015 Last nights training. Left pec was still a bit sore so shut down the bench on the last warmup set. Grippers were 80 - 85% range and last rep overcrushed for a count of 3 Mississippi on each workset. Really happy with the OHP as well. Wanted to see where I was with belt on and elbow sleeves (for warmth mostly as elbows a bit tender). Got a PR on that that should put me at 100Kg for a 1RM range. 9/15/2015 Afternoon Iso pulls with 2HP wood block, SW handle, and 2" crusher at work. Pulling against truck trailer hitch. Evening Bench - 10x 60.4Kg, 3x 90.4Kg, 3x 110.4Kg Grippers - #Tx 20, #1.5x 10 LH 20mm blockset - Filed adj BBSM x 1, 2, 3, 4, 1, 2, 3, 4, 1 RH 20mm blockset - Filed adj BBGM x 1, 2, 3, 1, 2, 3, 1, 2, 3 Seated unsupported Overhead Press 5x 85.4Kg w/ elbow sleeves and belt. PR Light Forkulator ext - empty x 20 slow Light Forkulator Flexion - 5# x 20 slow - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted September 18, 2015 Author Share Posted September 18, 2015 Had a really nice training session last night. elbows doing a bit better. Started with cissus a few days ago to add to the Tumeric (Curcumin) I was already taking for inflammation. Already seems to be helping. Tested triples volume sets on 2" Crusher and got video of top set. Also did an easy non paused triple test set on Bench and was happy with that. 9/17/2015 Evening Bench - 10x 70.4Kg, 3x 100.4Kg, 3x 120.4Kg, 1x 135.4Kg, 3x 145.4Kg, Paused Ladder Worksets - (about a minute between) - 135.4Kg x 2, 3, 1, 2 2" FBBC Crusher DL LH - 3x 130#, 3x 141#, 3x 152#, 3x 163#, 2x 163# RH - 3x 130#, 3x 152#, 3x 163#, 3x 174#, 3x 185#, 3x 196# Inch DB RH - Pick attempt off ground few inches, full lift and 1sec hold at top with slight assist off ground. Grippers - #1 Overcrush 10sec each hand. - Aaron 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted September 22, 2015 Author Share Posted September 22, 2015 (edited) Had a good pinch training last night. 2 or 3# all time PR I believe for 2RM and felt like a 3rd rep may have been possible if I had pushed it. left pec was a bit tender still so didn't push too hard. 9/21/2015 Evening Bench - 10x 70.4Kg, 3x 100.4Kg, 3x 120.4Kg, Ladder worksets - 135.4Kg x 1, 2, 3, 1, 2, 3 2HP wood block 48mm - 3x3x 130# 2HP Euro 54mm 2x 66Kg, Ladder worksets - 91.06Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1x 108.56Kg, 2x 108.56Kg 2HP wood block 48mm - 3x 130#, 155# x 11 (last rep held for 9sec) Seated Unsupported Overhead Press - 10x 70.4Kg Bent over row w/ euro setup - Thumbless on 2" bar - 3x 239# - Aaron Edited September 22, 2015 by acorn 2 Quote Link to comment Share on other sites More sharing options...
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