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Quest To Certify


Broly

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9/12/12- MAX GRIP & BENDING (6:21am - 7:46am)

6:21am- 40 wide pushups, 30 military, 30 military, 20 triangle

6:30am- Trainerx4, #1x1, #2x2, #2.5x1, F, F, F, F(right, all F's on the left) *will skip the #2 during these warm ups next time

6:46am- #2x3 strap holds w/5lbs, BBSA cut x2 strap holds w/5lbs

6:53am- VBAR: 125x1, 155x1, 180xF, 175xbarely up, 165x1, 1, 165xF

7:02am- 75 York Blob: (L) 1,1,1,1,1 ® Fx5, 5x5 second squeezes, 5xslides

- 3x10lb plate pinches x2

7:18am- Bending: 60D timber ties x2, Grade2 x1, Slightly kinked zinc G5 x1, G5 x1, pre-kinked G5 x1

Energy levels ok, no real progress on the grippers, Vbar was a slight consistency improvement with the 165x2, Blob no improvement, BUT......Bending Huge improvement!! Initial Hand pain not that much of a factor for the G5, able to get the kink and bends faster than previously and had the capacity to do 1 fresh and 2 kinked G5's which is huge for me. Going to try 2 heavy grip sessions (not sure about the bending) each week for a little and see how I respond.

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9/22/12 - MAX AW + Reverse Bending

9:55am- Grippers: few warm ups then a couple of COC 2.5 attempts. Still not happy with the type of close I'm getting so I won't count it on my goal check list but the left got the closest it's been so slight progress.

10:07am- Towel Pullups: 20, 20, 10, 10

10:20am- 4 Band Back Pressure Towel Holds x5

10:33am- 4 band towel rottors x2/looped the black band x3

10:47am- 3 Band, 1 Looped Orange Terminator Holds: x5

11;05am- 4 Band, I looped black side pressure holds, x4

11:22am- Reverse Bending: 2x60D timber ties, 1xGrade 2, 1x IM Blue, 1x60D galvanized nail.

Great energy for this mornings workout. Popped 3 ginseng pills, a b12 tab and a vitamin water energy drink. Felt really strong, still that nagging little pain in my forearm by the elbow but it didn't hinder me much. Smashed the Blue and 60D galvanized nails fast and felt super strong. some pain right in between the thumb and index finger of my left from the nail bends so I'll lay off a little until I feel better but a great workout non the less.

IM BLUE

http://www.youtube.com/watch?v=5VTl7QS9XvI&list=UUk_N1Rh4mMVc-NN-yGzY6Jw&index=1&feature=plcp

60D Galvanized

http://www.youtube.com/watch?v=T3GiAN6pMAo&list=UUk_N1Rh4mMVc-NN-yGzY6Jw&index=2&feature=plcp

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9/24/12- VOLUME

6:22pm- 50 military pushups, 25 pullups, 25 triangle pushups, 16 chinups, 30 military pushups,15 pullups, 20 triangle pushups, 10 chinups

6:38pm- 35x10 Alternating curls, 35x12 Hammer Curls, 30x12 curls, 30x8 alternating

6:48pm- Wrist Roller: 50x1, 1, 1, 1, 1, 1

6:58pm- 8lb sledge: front deadlifts x12, 10, Rear Levers x10, 8, Front Levers x7, 6, Rear Deadlifts x6, 7

TTK:10x30, 30, 30

COC Trainer: 25, 25, 22

AWFUL AWFUL session! Felt like complete garbage and weak, even for a volume session. Not sure why I was feeling so damn off. I wasn't sore at all, hands felt ok but just a really bad day for anything. Not going to over think it much. The plan this week was to get a volume session in, take 2 days off, do a practice session, then a grip session then take the weekend off for a mini trip. Maybe my hands were still feeling it from the reverse bending Saturday, who knows.

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We all have off days. I have them all the time. No biggie.

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10/2/12- MAX GRIP + BENDING

6:16am- 60 Military Pushups, 30 wide, 20 V, 21 MP

6:23am: Trainer x5, #1 x4, #2.5 (L: F, R:1), (L:F, R:F)

Working set: 6-6 Negative crushes and #2 negative crushes x3 sets each

6:45am- Blob Training

Lx5, RxF5

4x5second holds

slidesx4, 3

6:52am: Vbar (thumb rapped around): 75x2, 125x2, 145x1, 180x1 (left slip), 185x1, (left slip), 190xF

7:12am- Bending: 2x60D spirals, 1xGrade 2, 1xBlue, 1xGrade 5 (fast kink)

Was feeling sick since Thursday and just got back into the swing of things today. Progress still stalled on Grippers and Blob. Vbar hit some nice PR's probably due to changing the way I gripped it and bending I felt strong but my stopping point was the pain in my palms and fingers. If I didn't have any skin/palm pain then I could've smashed a few more G5's. The Vbar definitley takes a toll on my palms and finger but it's skin pain and not hand pain. My hands don't feel sore but the skin feels extremely tender. Anytime I've experimented with any type of working out the more I do the stronger I feel. When I take days off if I'm not over worked then I feel weaker. Time to step it up with the grippers and pinch and see how that goes for a little. Getting frustrated with the gripper progress right now. 2 heavy sesisons from now on a week. Daily stress ball squeezes.

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10/4- PRACTICE. 8:30pm - 10pm

Energy Levels: Excellent

My excitement got the better of me and I barely did a warm up left and starting feeling the same pain as always. My team has stepped up their training and got the better of me for tonight. My weakness is not being able to over power most of their hooks. I started to get extremely close and fight their hook but I think for this to be really effective I'm going to need speed to know when I'm in trouble and go for it.

Even though I got my butt whipped the one thing that stood out like crazy is my endurance. After a few 5-10 minute breaks and battling these guys I started to take them down fast and with power. I even got our 2 strongest 155lb pullers right handed! The top guy I only got once but that has never happened and the other guy I was dominating but in the beginning of practice He was throwing my arm around like it was a noodle.

I'm still confident in my training split, listening to my body to know when I should push it and when to back off but I need to go harder on Max days and similar workouts. My grip and bending days need to be more intense. I never feel anything from them the next day and I use to when I first started so my hands have adapted to what I'm doing. I get plenty of rest so that's definitley not it.

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10/6- MAX GRIP+ BENDING

9:03am - (200 variety pushups): 30MP, 30Reg, 25V, 30MP, 17V, 30MP, 23Reg, 15V

9:15am

DB Wrist Curls: 50x10, 10

Hercules Bar: 12.5x10, 10

Leverage Bar Twists: 5x10, 10

HHDB: 12.5x10, 10

8lb Sledge Parallel Reverse Levers: 10,10

9:33am- Grippers: Tx5, #1x5, #2x1

R: 2.5xF, RB4-5xF, 4-4x1, 1, 3-4x2, 2, 3-3x5, 3W, 4W

L: RB5-5xF, 4-5x1, 1, 1, 4-4x2, 1, 3-4x2, 3W, 4W

IMTUG3: 10, 10, 5

10am- (Couldn't lift #75 blob today)

3x10lb plate pinch lifts, 3, 4, 3, 2

10:20am- BENDING: 3x60D spirals, Grade 5 (fast), Grade8 slight kink, Grade5 (off center), 2xBlues

haven't progressed in grippers in a while and still can't get this F**KING #2.5!!!!, Tried doing drop sets for this one. If I don't get the #2.5 in October then i'm skipping grippers till after my November AW tournament then I'll get back to it. Pinch Grip didn't even exist today. Bending was good but arms were feeling shot. Very below average workout today. Not into it.....

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Good work still man. In regards to your gripper stuff have you tried more low rep work with your #2? Like doubles, triples, etc? Another thing I've found is extension spring gripper work does virtually nothing for my crushing strength. If you want to work the RB do it on a different day than your TSG work. Maybe even do choker work on your TSG days and really fire into it taking 3-5 minutes rest between attempts.

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Thanks for the tip Shoggoth. Unfortunately grippers are a weak link for me but I will definitely take your advice and try that out my next go around.

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10/9- MODERATE INTENSITY: 3:50pm - 5:30pm

HHDB Preachers

L: 5x15, 10x12, 15x10, 20x3, 17.5x4, 15x8>10x11

R: 5x15, 10x12, 15x10, 17.5x1>15x2, 15x4>10x8

Fatgrip DB preachers

30x10, 40x10, 50x6, 60x4, 60x4>50x4>40x8

Cable Twists (4 cables)

Round handle with strap: 6 ,7, 4, 4, 5xno handle, 4

Terminator (now using flat handle)

4 bandsx8, 3+1loop x4,4,3,4

Wrist Developer

L: L1xDouble, Double, L2xDouble, L3xDouble, L5x1, L4xDouble, L2x1 slow, L1x10 fast clicks

R: L1xDouble, Double, L2xDouble, L3xDouble, L4x1, L4xfail, L1x slow, Lx1

TTK (in between cable sets)

10x15, 15x10, 10, 20x3, 3, 15x5

COC#2 Doublesx5

Pretty good session. Getting stronger with the Heavy Handle Dumbbell so that's a nice sign. Felt like a good move to just go with the WD instead of adding in sledge work with that. The WD smokes my wrists so glad I just did that. Forearms are feeling pretty nice and burned so this was a successful workout.

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10/12/12- PRACTICE

Good session. Had a buddy of mine come over and we pulled for about an hour. We went over technique and it was apparent that I need to work on my hammer strength from the wrist to the bicep to hold off on a hook attack. Will start doing more hammer curls and hammer stengthening exercises till the tourney.

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10/14/12- MAX GRIP 3 hours!

Met up with Chez, anwnate and wojo on Sunday and hit almost every type of grip exercise you could do in 3 hours. Was a great session and hit some PRs in a few things. Still didn't the 2.5 and got just a decent kink in a grade 5 but didn't feel defeated at all. The entire session was alot of fun and opened my eyes to stepping up the training. I actually didn't get a chance to write anything down but below is what I somewhat remember us doing. Probably out of order too I might add.

Grippers - warmed up with a few light grippers then went for a few 2.5 attempts. Will want to get a GHP 5 which is a tad harder than a 2 and a GHP 6 for when I actually do close the 2.5 and bridge the gap to the 3.

IM Axle - Haven't done deadlifts in a long time but actually felt pretty good with these. I think I got into 230+ but don't recall the actual number. All I remember is my legs were silly putty after.

2 hand Euro Pinch - I think I got into the 120s or 130s. Wasn't that seasoned but some nice attempts

FBBC 8lb grenade ball - Weird feel but kind of cool. Don't remember the weight. maybe 30's

FBBC Vbar- Didn't spend too much time. Got up to 150 but felt easy

IM Hub - I want this thing! Maxed out a little more than 30's

IM pinch block - Went with a more seasoned block but couldn't get past 40s

Sledge coin deadlifts - 6lbs couldn't really do even a liltte more choked but I"m glad because it showed a big weakness I am now going to attack big time.

Sledge levers - went from 6, 8 and then hit a pr at 10 with the Left. Right I only got to 8. When I attempted the 10 I couldn't get it off my forehead.

Bending- At this pont we were hitting past 2 and a half hours but knocked out a grade 2 a blue and then a pretty kinked G5. The pain in my fingers again was my stopping point but it's ok because my technique was crap. I should've known better and tried bending it just after the knuckle and not over the joint in more of a fist position. No biggy. Will smash a few next time.

I feel like I'm forgetting an event but overall a great training day. Was awesome to work with a group of seasoned grip guys to help motiviate you and push yourself.

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*TRAINING NOTES*

So between my most recent practice and grip session it's very clear where the weakness is. Radial deviation and Hammer strength. In practice my buddy hooks and the defense is needed a great amount of backpressure to break open his hand and take control with a top roll. Just in general even from the start, a great amount of back pressure will prevent the hook. I will need to train my back pressure with Hammer Strength exercises. Especially ones from the wrist to my elbow. For this I almost want to elimiate the hand so I can get alot of tourque in just that area because I will work my Radial Deviation seperate.

For Radial Deviation I am going to spend more time with my heavy handle dumbbell and sledge hammer and get this up to par so it's no longer a weakness. I feel with focusing my attention on these aspects my arm wrestling game will greatly improve and alos wrist strength.

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10/15/12- MINI WORKOUT

Energy levels really low and tendons still very sore from that extreme grip session yesterday so I kept this very short and was more to experiment with a new exercise I've been thinking about to really focus and hone in on my hammer strength and hook defense. I was debating waiting till tomorrow to get this in but I wanted 2 days of rest before practice so I decided to give it a go tonight.

No Hand Hammer Curls: 30x8, 50x6, 70x3, 65x3, 50x5

1 handed DB Tricep press: 20x8, 8, 25x5, 5

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10/19/12- PRACTICE

2nd practice in 2 weeks. This is how it has to be done to get better. One practice each week and staying consistant. Felt good, endurance was good and felt a slight improvement from last practice. Only about 2-3 weeks of training left before the tournament!

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10/21/12- MAX GRIP + BENDING

Hip belt Squats: 145x8, 15, 15 * Tried something new. Not the same effect as a full squat though.

9:35am: Grippers- Tx1, #1x1, #2x1, #2.5xFail, Choker Parallel setsx5 attempts, 2 attempts, #2 Choker Parallel setsx3 attempts, 2 attempts, Cut BBSAx2

9:58am: 75 blob

L: Big air, air, air, fail, 4x squeezes

R:air, slight air, fail, fail, 4x squeezes

Plate pinches 3x10lbs yanks: 1, 3, 3

10:05 Vbar- 100x1, 125x1, 155x1, 175x1 (left no), 185xno, 165x1

10:14: 1 naded FG DB Deadlifts: 90x1, 110xfail, 100xfail, 90x2

10:23- IM Pinch Block- 25x1, 35x1, 40x1, 45x1, 1 (right maxed at 37.5)

***Bicep tendons feeling very tender since beginning up until now and was effecting performance. Used some of my warm up gel and helped me to not feel as sore and finish out the workout.

10:32: Softball Deadlift- 35x1, 45x1, 50x1, 55x1, 60xfail

10:35: TTK- 10x1, 15x1, 20x1 ,1

10:43: Claw Curls- 30x2, 50x2, 70x1 (right fail)

BENDING

60D timber tiesx2, IM Bluex1, Grade 5x1 (30 seconds!), Grade 8x1 (missed by 1/8!!!)

Second week in a row that I have a great AW session but my tendons were feeling shot for the grip workout. Will have to take a few more days before I attempt these kind of back to back sessions. On the plus side, I adjusted my wrapping and hand placement for bending and was finally able to crush a G5 with no finger joint pain and in about 30 seconds. Was feeling strong and almost got the Grade 8 for a full bend but missed it by 1/8. My crush down was lacking but I think if I keep hitting it with less breaks I can use the heat to my advantage.

Grade 5 30 second bend

http://www.youtube.com/watch?v=xT0mwp44o98

Grade 8 bend (1/8 miss)

http://www.youtube.com/watch?v=U5Tvj3lKPWk

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10/21/12- MAX GRIP + BENDING

Hip belt Squats: 145x8, 15, 15 * Tried something new. Not the same effect as a full squat though.

9:35am: Grippers- Tx1, #1x1, #2x1, #2.5xFail, Choker Parallel setsx5 attempts, 2 attempts, #2 Choker Parallel setsx3 attempts, 2 attempts, Cut BBSAx2

9:58am: 75 blob

L: Big air, air, air, fail, 4x squeezes

R:air, slight air, fail, fail, 4x squeezes

Plate pinches 3x10lbs yanks: 1, 3, 3

10:05 Vbar- 100x1, 125x1, 155x1, 175x1 (left no), 185xno, 165x1

10:14: 1 naded FG DB Deadlifts: 90x1, 110xfail, 100xfail, 90x2

10:23- IM Pinch Block- 25x1, 35x1, 40x1, 45x1, 1 (right maxed at 37.5)

***Bicep tendons feeling very tender since beginning up until now and was effecting performance. Used some of my warm up gel and helped me to not feel as sore and finish out the workout.

10:32: Softball Deadlift- 35x1, 45x1, 50x1, 55x1, 60xfail

10:35: TTK- 10x1, 15x1, 20x1 ,1

10:43: Claw Curls- 30x2, 50x2, 70x1 (right fail)

BENDING

60D timber tiesx2, IM Bluex1, Grade 5x1 (30 seconds!), Grade 8x1 (missed by 1/8!!!)

Second week in a row that I have a great AW session but my tendons were feeling shot for the grip workout. Will have to take a few more days before I attempt these kind of back to back sessions. On the plus side, I adjusted my wrapping and hand placement for bending and was finally able to crush a G5 with no finger joint pain and in about 30 seconds. Was feeling strong and almost got the Grade 8 for a full bend but missed it by 1/8. My crush down was lacking but I think if I keep hitting it with less breaks I can use the heat to my advantage.

Grade 5 30 second bend

http://www.youtube.com/watch?v=xT0mwp44o98

Grade 8 bend (1/8 miss)

http://www.youtube.com/watch?v=U5Tvj3lKPWk

Nice overall workouts and that Grade 8 bend is going down :cool

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10/24/12- PUSH (Old school and some new additions)

6:22am DB BENCH- 20x20, 40x15, 60x8, 8

6:35am DB SHOULDER PRESS- 40x8, 7, 8

6:41am DB SINGLE TRICEP EXTENSIONS- 25x4, 5, 5, 4

6:50am Chest Crush lifts (w/ IM pinch block)- 25x1, 50x1, 75x1, 85x1 holds, 75x1, 1

7:00am Chest Crush Grippers: Tx6, #2x3, #3x3, 3, 1

Doing only pushups for my pushing movements wasn't working out that great. My chest, shoulders and triceps were getting weak and there's no reason really to not get a dedicated pushing day in. Pushing movements barely effect any of my arm wrestling, grip or pulling movements and a day before practice, pushing is really the only thing you can do that won't take away from the next day.

Also needed to get my chest stronger for the crush down of these bigger nails. The G8 would've been destroyed if I had more in me. Now I'm going to incorporate some very specific crushing simulation workouts with the pinch block and grippers. I will not let the crush down be my weakness! F**K YOU GRADE 8!!!! YOU'RE GOING DOWN!!!!!

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Also needed to get my chest stronger for the crush down of these bigger nails. The G8 would've been destroyed if I had more in me. Now I'm going to incorporate some very specific crushing simulation workouts with the pinch block and grippers. I will not let the crush down be my weakness! F**K YOU GRADE 8!!!! YOU'RE GOING DOWN!!!!!

You probably have this in mind, but if you don't, it's a good idea. (1:26)

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I will not let the crush down be my weakness! F**K YOU GRADE 8!!!! YOU'RE GOING DOWN!!!!!

I like the intensity :upsidedwn

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10/25/12- MINI TOURNAMENT

Went to a local last minute tournament as a favor to one of the NY promoters but the weight class was for 0-500, lol. Out of the other 7 competitors I was the only guy that didn't weigh close to 220lbs. Was stil alot of fun and actually could've gotten a few of these big guys but I was able to pull out a W against a tough opponent.

10/27/12- BACK PRESSURE

DB Fatgripz Hammer Curls

20x12, 20x12, 35x6, 40x5, 50x3, 3

Seated Hammer Bands

4bandsx1, 3bands+ 1 loopedx4

Seated HHDB

15x8, 17.5x4, 3, 2

8lb sledge lifts to chair x6 attempts (choked to tape)

8lb Sledge netagives x 3 sets of 3

Twist Yo Wrist

25x1, 1, 1

WD level 1

10, 8

DIdn't have much time and was a bit of a scramble but ended up pulling off a sick back pressure day. the last 4 movements for jus the wrist feel like a game changer in my mind and will hopefully bring my top roll to new levels. Great work out.

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  • 2 weeks later...

10/30/12 - HURRICANE "no power" GRIP

Grippers

Tx5, #1x2, #2x1, #3 Parallel choker attempts x 3, 3, #2.5 Parallel choker attempts x 3, 2, #2 over crush singles x 1, 1, 1, BBSA cut x3

1 Arm DB Fatgripz Deadlifts

70x3, 90x2, 100x1, 120x1, 110x1, 1

2 Handed pinch block

75x3, 100x2, 105x1, 2, 110xF

VBAR

100x1, 125x1, 150x1, 170x1, 180xF, 125xholds

Blob

Lx1, 1, 1 walk, 1 walk

Rxair, no, no, no

Plate pinches 3x10

1, 1

DB wrist curls

50x8, 70x3, 3

Bending (all in IM pads)

60D spiral, Grade 2, Hard 60D, Grade 5 x2

First workout in complete darkness with nothing but flash lights, Pretty good workout. The G5's went down pretty good in the IM pads, a little tougher than suede.

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11/3/12- HURRICANE "no power" AW SPECIFIC

DB Rocking Hammer Curls

20x8, 30x8, 40x2, 50x2, 55x1, 1

DB Hammer Curl Partials on Preacher

60x3, 70x3, 2, 80x2, 2, 3

HHDB

17.5x4, 3, 15x5, 4

Terminiator

4bandsx4, 3+1x4, 3, 3

Towel Twists

40x3, 3, 45x2, 50x1, 1

8lb Sledge lifts to chair

5, 4 ,3, 3

8lb sledge negatives

1 ,1

Pretty good AW and back pressure work.

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11/6/12- HURRICANE "no power" Push and Back

DB Bench

40x14, 65x8, 7, 6

DB Lat Raises

40x14, 65x9, 10, 6

DB Tricep Single extensions

25x8, 8, 8

Chest Crush lifts

50x5, 70x3, 80x2, 90x1, 100x1, 110x1, 120x1,140x1

Chest crush gripers

#3x2, 2

Going on 9 days with no power and working out in the dark with a flash light, starting to get real depressing. No heat, no power, feel like I'm working out in a jail on a deserted island. Hopefully I get power soon and can get back to a normal routine.

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