DoctorOfCrush Posted October 3, 2015 Author Share Posted October 3, 2015 Didn't have time to post last night, so this will have 2 days worth. Oct 2 PM: Front squats up to 135#x5x3. Keeping these really light for now as I'm starting to get back into it. Strict press up to 115#x5. KB skill work with 35# bottom up presses and 50# long cycle work. Just fiddling around with what they had at the Anytime Fitness I was visiting. One-arm KB bench press: 50#x 6/arm x5 Pendlay rows: 95x5, 115x5, 135x5, 145x5, 155x5, 165x3, 135x10x2 Oct 3 AM: Warmup: CoC1x OC, 1xOC, 1x inverted, 0.5xOC, 1.5xOC, GHP4xOC MMS: GHP4x8/8 CoC2x 1/1 GHP5x 1/x GHP5x 1b/ CoC2x 1b GHP5x 1/ CoC2x (x) CoC2x 5/2b The last 3 on the right were braced, but it was definitely the best set I've had. Negatives: GHP5x 1, 1, 1 Thumb Clamps: 3x15, 3x Neg, 3x15 All in all, a good gripping day. I'm glad tomorrow is rest because though my R was fine my L just couldn't hack it today. I think I'll keep this style of progression though from now on where I do the movements most taxing (i.e. wider sets) in the first 2 days and follow up with narrower sets for the last 2 days then rest. Here's my MMS of GHP5 today. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 4, 2015 Author Share Posted October 4, 2015 Oct 4: Cleans: Worked up to 70kg just playing around with variations of power cleans, cleans, and power jerks. Felt weird because I haven't done these in forever, but they felt super easy once I got in a groove with my timing. DO Deadlift: Worked up to 100kgx5x5. Again, really easy, but I'm trying to take it slow. Next workout, I'll probably just do 105kgx5x5. Hollow Body Pullups: 8, 7, 6, 5, 4. I'm trying out the fighter pull up program from Pavel. All of them are super strict, dead hang w/ pause, hollow body style. We'll see how it goes. Janda Situps: 3x3. These were all half reps from the top to halfway down and back up. These are crazy hard. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 5, 2015 Author Share Posted October 5, 2015 Oct 5 AM: Warmup: 1OC, 1 inverted, 0.5 OC, 1.5 OC, GHP4 OC CCS: GHP4x 5/5, 5/5, 5/5 A few of the last reps on the left were braced. 20mm: CoC#2- 5(2)/(2), 5(3)/(2), 4(2)/(2) Parentheses are for braced reps. 10 sec Hold: CoC2 x1/1 These were really easy. I really want to get a silver bullet and start doing some timed holds. Negatives: GHP5x 1, 1, 1 Thumb Clamps: 3x15, 3xNegatives, 3x15. I did the sets of 15 SUPER slow, and my thumbs were burning super bad. I also did 5 sets of Janda situps throughout my sets. I did 3, 3, 5, 5, 5 all of which were just half reps from the top again. Very taxing. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 5, 2015 Author Share Posted October 5, 2015 Oct 5 PM: I went down to the apt complex gym and just messed around with some things as my wife worked out. Dumbbell bent press: 40lb x3x3. These feel a lot different than KBs Dumbbell windmills: 50lb x5x3 Dumbbell press: 50lb x6x3 Hollow body pull-ups: 8, 7, 6, 5, 5 (Fighter day 2) Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 6, 2015 Author Share Posted October 6, 2015 Oct 6 AM: Warmup: 1 OC, 1 OC, 0.5 OC, 1.5 OC, GHP4 CCS: GHP4 x 3/3 CoC2 x 1/(x) CoC2 x 1/1b GHP5 x (x) 20mm: CoC2 4(2)x (2) CoC2 4(3)x (2) These were really difficult following those CCS attempts. Negatives: GHP5 x 1, 1, 1 Thumb Clamps: 3x15, 3x Neg, 3x15 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 7, 2015 Author Share Posted October 7, 2015 Oct 6 PM: Kept it short and sweet with just my pull-ups tonight. Still trying to keep them as perfect as possible. Hollow body pull-ups: 8, 7, 6, 6, 5 (Fighter day 3) These were really easy tonight. I even went super wide on the last set to see how it felt. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 10, 2015 Author Share Posted October 10, 2015 So it was a crazy 2 days with the health fairs that I was a part of in Virginia, so I haven't had a chance to post anything. Oct 7 AM: This workout sucked. I had to be at the med school campus to leave for the fair at 6:45, so I started my gripper workout at 5 so I'd have time to get ready and take my dog for a walk. Warmup: 1OC, 1 OC, 1 inverted, 0.5 OC, 1.5 OC, GHP4OC MMS: GHP4 x 3/3 CoC2/GHP4 Right first, then left CoC2 x 1/1b GHP5/CoC2 GHP5/CoC2 GHP5(x)/CoC2b CoC2/CoC2b Ugh. I opted to rest on Thursday completely, and I think it was for the best. Oct 9: Warmup: 1OC, 1 inverted, 0.5 OC, 1.5 OC, GHP4 OC CCS: GHP4x 3/3 CoC2 x 1/1 I'm pretty sure this is the first time I have ever CCS'd the 2 with my off hand GHP5 (maybe)/ CoC2 GHP5/CoC2 This is the first time I ever CCS'd the GHP5. GHP5(x)/CoC2 20mm: CoC2 x 4/3 GHP5 x 1/(x) 20mm --> 10sec hold: CoC2x 1/1 MMS: CoC2x 1/1 GHP5x 1/1b GHP5x 1/1b GHP5x 1/1b TNS: GHP4x 1/(x) GHP4x 1/(x) GHP4x 1/(x) This was probably the best gripper workout I've ever had. The rest mixed with doing it later in the day is what I think did it. I wish it wasn't most convenient for me to do it right in the morning. This was my first time trying out some TNS, and those things are really difficult. Hollow body pull-ups: 8, 7, 7, 6, 5 (fighter day 4; I just picked up where I left off) Janda situps: 5x5. I did full ROM versions this time, and I know I will be sore tomorrow. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 10, 2015 Author Share Posted October 10, 2015 Here's some of the closes from yesterday. This was my first time doing these outside, so I had some trouble getting the angle right. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 11, 2015 Author Share Posted October 11, 2015 Oct 10: Warmup: 1 OC, 0.5 OC, 1.5 OC, GHP4 OC MMS: GHP4x 3/3 CoC2x 1/1 GHP5/CoC2 x 10 singles So I set out to just close do mms with the GHP5 until I didn't complete the rep, but I didn't think that I would make it past ~5-6. CoC2x 3/3(2) Hollow body pull-ups: 8, 8, 7, 6, 5 Drove around ~6-7 hrs today. Probably a rest day tomorrow. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 13, 2015 Author Share Posted October 13, 2015 Oct 12: Warmup: 1OC, 1inverted, 0.5OC, 1.5OC, GHP4OC CCS: GHP4 CoC2 GHP5 1/x GHP5 x / CoC2 (braced) GHP5 (braced) / CoC2 (braced) MMS: GHP5 x 1/1b GHP5 x 1/1b GHP5 / CoC2 GHP5 / CoC2 GHP5 / CoC2 GHP5 / CoC2 (b) GHP5 / CoC2 23mm Hold: CoC2 x 24s/10s; 24s/16s; 27s/17s Janda Situps: 4x5 Hollow body pull-ups: 9, 8, 7, 6, 5 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 13, 2015 Author Share Posted October 13, 2015 Oct 13 AM: Warmup: 1OC, 1inverted, 0.5OC, 1.5OC, GHP4OC 20mm: GHP4x 10/8 [kb press 24kgx3] CoC2x 5/3 [kb press 24kgx5] GHP5x 1/x Not even close on the left [kb push press 24kgx5] GHP5/CoC2 [kb press 32kgx3] This is the first time I had ever been able to press the 32kg with my left at all, let alone for 3. GHP5/CoC2 (braced) [kb press 32kgx3] MMS: GHP5/CoC2 I went for 2 on the right during this first set and was very close to getting it. [kb press 32kgx3] GHP5 (b)/ CoC2 (b) [kb press 32kgx3] Thumb clamps: 6x15 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 14, 2015 Author Share Posted October 14, 2015 Oct 13 PM: I was going to do either SNS or some lunges tonight, but I ended up going on a hike with some friends up to the Chimney Tops in Gatlinburg which supplanted such a workout. Hollow body pull-ups: 9, 8, 7, 6, 6 (fighter day 7) Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 14, 2015 Author Share Posted October 14, 2015 Oct 14 AM: Warmup: 1OC, 1inverted, 0.5OC, 1.5OC, GHP4OC MMS: GHP4 CoC2 CoC2 GHP5x 1/x Really close w/ the left on this one. ~3mm. GHP5/CoC2 x 10 singles. On my 3rd set I was able to get 2 on the right with the GHP5. I tried again on the 8th and couldn't get it. 10 sec Negatives: GHP5x 1, 1, 1 Thumb clamps: 6x15 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 16, 2015 Author Share Posted October 16, 2015 Oct 15: Hollow body pull-ups: 9, 8, 7, 7, 6 (fighter day 8) I ordered the 2.5 today. Should be here on Saturday. . . Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 17, 2015 Author Share Posted October 17, 2015 Oct 16: The 2.5 got here early, so I incorporated it into my workout yesterday. Warmup: 1OC, 0.5OC, 1.5OC, GHP4OC MMS: GHP4 CoC2 GHP5 Both sides. I think I was just excited to try the 2.5 because this was the easiest set of closes I've ever had with the the GHP5 CoC2.5 (x) Not even close. This will serve as a great goal gripper now, which is definitely what I needed now that I'm closing the 5 with regularity. CoC2.5 (x) GHP5x 1/1b GHP5x 1/1b GHP5/CoC2 Negatives: CoC2.5x 1, 1, 1 These were really tough. Even with waiting a lot of time in between, each time it popped open more. I'll post some of the attempt videos later. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 17, 2015 Author Share Posted October 17, 2015 Oct 17 AM: Warmup: 1OC, 0.5OC, 1.5OC, GHP4OC MMS: GHP4x 5/5 CoC2x 1, 1 GHP5x 1, 1 Braced reps on the left. CoC2.5x (x) Not really close. I'm probably sitting just under 20mm apart. GHP5/CoC2x 1, 1 CoC2.5x (x) GHP5/CoC2x 1, 1 CoC2.5x (x) GHP5/CoC2x 1, 1, 1, 1 Total of 10 closes. Negatives: CoC2.5x 1, 1, 1 Phew. Those were rough. Thumb clamps: 10, 10, 10, 3xNegatives So to make these harder, I added all the EYHB to the end of the clamp. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 18, 2015 Author Share Posted October 18, 2015 Oct 17 PM: Hollow body pull-ups: 9, 8, 8, 7, 6 (fighter day 9) Janda Situps: 5x5 Oct 18 AM: Warmup: 1OC, 0.5OC, 1.5 OC, GHP4OC MMS: GHP4x 1, 1 CoC2x 1, 1 GHP5x 1/1b, 1/1b CoC 2.5x 1 attempt; 1 braced attempt GHP5/CoC2x 1, 1, 1, 1, 1 CoC 2.5x 1 braced attempt Negatives: CoC 2.5x 1, 1, 1 These are slow and tough. Shortest was around 11 sec and longest around 18 sec. Thumb Clamps: 3x10, 3 Negatives Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 21, 2015 Author Share Posted October 21, 2015 Oct 20: Warmup: 1OC, 0.5OC, 1.5OC, GHP4OC TNS: 1, 0.5, 1.5, GHP4, CoC2x x/x/x I was actually super close on the first attempt which is why I kept attempting. Just had it positioned correctly I guess. CCS: GHP4 CoC2 GHP5x 1/1b 23 mm (a guitar slide I measured): GHP4 CoC2 GHP5x 1/1b GHP5/CoC2b GHP5/CoC2b GHP5b/CoC2b Negatives: CoC 2.5x 1, 1, 1 Thumb Clamps: 10, 10, 10 ...~3 hrs later.... Simple and Sinister: 16:00 using 24kg for the one arm swings and 32kg for the getups. Then I warmed up for attempting bottoms up presses with the 24kg. I finally got it with the right! Couldn't pull it off with the left. I followed it up with some regular presses, but when I went for the 32kg I realized just how much the getups had drained my shoulders, so I just stopped after a set. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 22, 2015 Author Share Posted October 22, 2015 Oct 21: Warmup: 1oc, 0.5oc, 1.5oc, ghp4oc TNS: 1 0.5 1.5 ghp4 2x 1/(x) TNS PR on the right. CCS: ghp4 coc2x 1/1b ghp5/coc2b 20mm: ghp4x3 coc2x 4/2 coc2x 4/4b ghp5x 1/1b Negative: 2.5x 1 My forearms were absolutely fried, especially my right. Had to stop. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 23, 2015 Author Share Posted October 23, 2015 Oct 22: Simple and Sinister: 13:38 using 24kg for swings and 32kg for getups Grippers: Warmup: 1oc, 0.5oc, 1.5oc, ghp4oc MMS: ghp4x3 All numbers separated by commas denote separate sets done with both hands (e.g. 1, 1 = 4 total reps) coc2 ghp5x 1, 1 coc2.5x 1 attempt, 1 attempt ghp5x 1, 1/1b coc2.5x 1 braced attempt, 1 braced attempt ghp5x 1, 1/1b Negatives: coc2.5x 1, 1, 1 Thumb clamps: 3x10 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 25, 2015 Author Share Posted October 25, 2015 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 25, 2015 Author Share Posted October 25, 2015 Oct 24: Warmup: 1OC, 0.5OC, 1.5OC, GHP4OC TNS: CoC1, 0.5, 1.5, GHP4, CoC2(f), (f) Just didn't have it in me. CCS: GHP4, CoC2, GHP5(f)/CoC2(f) Yet again. Didn't have it. Those TNS attempts really drained me. I can't decide whether or not they are helping much. 23mm: GHP4, CoC2, GHP5/CoC2 23mm Hold: GHP5x 1, 1 Didn't keep track of times on these. Just did them until the slide fell. Impromptu ~35 minute break because my dog was freaking out that other dogs were outside and had to play. 23mm: GHP4; CoC2x 1,1; GHP5/CoC2 Thought the break might have given me a chance to regroup, but no. These were all tough closes. Negatives: CoC2.5x 1 Nope. This set just pried my hand right open. Hollow body pull-ups: 9, 9, 8, 7, 6 (fighter day 10) ---------------------------------------------------------------------------- Oct 25: Warmup: 1OC, 0.5OC, 1.5OC, GHP4 CCS: GHP4, CoC2, GHP5b/(f) Braced on the right, failed on the left. 20mm: GHP4; CoC2x 1, 1; GHP5/5b; GHP5/5b; CoC2x 1, 1 Negatives: CoC2.5x 1, 1, 1, 1 Hollow body pull-ups: 10, 9, 8, 7, 6 (fighter day 11) These were really tough. I think I did them a little too soon after my gripping. Thumb clamps: 12, 12, 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 29, 2015 Author Share Posted October 29, 2015 Oct 26: Warmup MMS: GHP4 CoC2x 1, 1 GHP5x 1, 1 CoC2.5x 1 braced attempt, 1 braced attempt GHP5x 1, 1 CoC2.5x 1 braced attempt, 1 braced attempt GHP5x 1/1b, 1/1b Negatives: CoC2.5x 1, 1 Oct 27: Simple and Sinister: 12:30 using 24kg for swings and 32kg for getups Hollow body pull-ups: 10, 9, 8, 7, 7 (fighter day 12) Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 30, 2015 Author Share Posted October 30, 2015 Oct 29: Warmup CCS: GHP4 CoC2 20mm: CoC2 GHP5 MMS: CoC2 GHP5 CoC2.5x 4 attempts both arms. By far the closest I have been. Getting surprisingly close. Negatives: 2.5 x 3 attempts Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted October 31, 2015 Author Share Posted October 31, 2015 Oct. 30: This day sucked in terms of gripping. I think I was just feeling the effects of 4 legitimate attempts at the 2.5 the day before. Oct. 31: Warmup MMS: GHP4 CoC2x 1, 1 GHP5x 1, 1 CoC2.5x attempt, braced close! GHP5x 1, 1b/1b CoC2.5x attempt, braced attempt GHP5x 1/1b, 1/1b Negatives: CoC2.5x 1, 1, 1 Thumb clamps: 3x12 Quote Link to comment Share on other sites More sharing options...
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