Grip, Weightlifting, & Bw Stuff For Bjj/wrestling

[God-man]

Name - Paul Doyle

Age - 21

Height - 5' 8"

Weight - 150 - 155lbs

I am training in Brazilian Jiu-Jitsu and freestyle/GR wrestling takedowns @ Star Jiu-Jitsu, and of course, I am training my grip, along with other weightlifting and bodyweight exercises. Just to get things straight, my grip training is FOR my bjj and wrestling ... grip training is something that I have come to enjoy very much, and also is something that I have found to be very useful in grappling ... but my grappling does come first.

Just an FYI: I have been seriously training thickbar (Rolling Thunder, thick dumbbell holds, thickbar wrist rollers, etc.) and pinch grip for a little over 6 months; seriously training Captains of Crush grippers and the Super-Gripper for the past 3 months; and seriously training levering for about 3 - 4 months. I JUST started nail bending and v-bar lifting THIS week.

My current lifts are:

Rolling Thunder - 150lbs rh, 145lbs lh

Pinch Grip - a 25lb plate and a 35lb plate (60lbs)

Levering - 11.5lbs rh, 10lbs lh

V-bar - 180lbs rh, 170lbs lh

Nail Bending - ummm, I can't even bend a 7" long, 1/4" wide hot-rolled nail ... yeah.

Captains of Crush grippers - I am very close to closing the #2 CoC ... I have about 1/4 of an inch left to go.

My schedule will look something like this:

Lord's Day: Wrestling take-down class + Lifting (weighted pullups, military press, squats, bent-over barbell rows, Rolling Thunder (heavy singles), 3 inch wide PVC-pipe curls, v-bar, pinch grip, and front and side neck bridges)

Monday: Rolling Thunder (light timed holds) and 2.5 inch thick wrist roller

Tuesday: Brazilian Jiu-Jitsu class + situps

Wednesday: Lifting (deadlifts, close-grip dumbbell bench press, back and side neck bridges, Rolling Thunder (heavy singles), 3 inch wide PVC-pipe presses, pinch grip, and v-bar)

Thursday: Brazilian Jiu-Jitsu class + situps

Friday: Captains of Crush grippers and the Super-Gripper thingy *and maybe the 2.5 inch thick wrist roller*

Saturday: Brazilian Jiu-Jitsu class (a maybe )

This is a very active and tough schedule (for me, atleast), considering the BJJ and wrestling practices are extremely taxing on the body .... If the schedule ever changes, I'll update it.

Last but not least, I love the Lord Jesus Christ. He is my life and my life-supply. I enjoy Him by eating, drinking, and breathing Him daily in the Word, in prayer, and in fellowship with the brothers and sisters. He is indeed the way, the reality, and the life. Praise You Lord Jesus Christ!!! Hallelujah! Amen!

Edited March 31, 2006 by God-man

[God-man]

Tomorrow will be my first grip competition EVER!!!!!!!!!!!!!!! I'm nervous, but also excited to learn new things and meet some of the guys on here. In the contest, my goal is ... NOT last place! haha

[chrisof4]

Welcome to the Grip board, Paul. You will find a ton of useful info here for training your grip for your BJJ. Train hard!

[God-man]

Welcome to the Grip board, Paul. You will find a ton of useful info here for training your grip for your BJJ. Train hard!

Thanks, Chris. This is a great site and I'm glad I found it.

The Show of Hands Cup was pretty neat. I learned a lot and it was real nice to meet everyone. Everyone was very supportive and encouraging. I'm glad I went. On a side note, I was very surprised to see how much of a difference there is between the Rolling Thunder handle and a 2.5 inch wide handle ... only like a .2 inch difference, but I could definitely tell. I didn't do as well as I wanted to on the 2.5 inch thick deadlift ... I think my hands were a little tired from the pinch/v-bar/bending attemts .... Anyway, I went to the gym today:

Monday:

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Weighted Pull-ups

1 set of 3 reps w/ (bodyweight + 90lbs)

Still couldn't get 4 full reps. Dah!

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Rolling Thunder singles (heavy day, up to 150lbs)

Couldn't lock out with 150 today ... arg!

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Pinch Grip

sets w/ 2 25lb plates (50lbs) and sets w/ 1 25lb plate and 1 35lb plate (60lbs)

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V-bar singles

Went up to 170, no more. My hands were about done after all of the Rolling Thunder and pinch grip ... and the grip tournament I had two days ago! haha

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Bent-Over Barbell Rows

10 x 135lbs

6 x 185lbs

6 x 185lbs

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Squats (down to parallel)

10 x 45

10 x 95

8 x 135

2 x 185 (I was just warming up for 225 on that set)

4 x 225

2 x 225

Legs felt a little weak, but hey, this is only the second time in my life that I've tried sets with 225! I've been doing squats for about 4 months straight now, fyi.

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Dumbbell Military Press

10 x 35lb dumbbells

8 x 50lb dumbbells

6 x 65lb dumbbells

Almost couldn't lock out that sixth rep with 65's.

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3 inch wide PVC pipe dumbbell curls

5 sets of w/ 35lbs per dumbbell tied onto the 3 inch wide PVC pipes

I just made the jump from 30 to 35lbs per arm/hand, so these were difficult.

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Skull-Crushers

10 x 50lbs

8 x 65lbs

8 x 65lbs

3 x 75lbs

I haven't done these in a loooooong time ... I was surprised I even got the 75lbs up! ha

*************************************************************************

That's for today. Tomorrow I have bjj and some light Rolling Thunder work!

Edited April 3, 2006 by God-man

[don chi]

Wow, that's some volume my man! How long does that workout take you?

[God-man]

Wow, that's some volume my man! How long does that workout take you?

It takes forever! If it weren't for the Rolling Thunder, pinch, and v-bar, the workout wouldn't take that long. ... But because of the grip stuff (which I do before my lifting), it seriously takes about 2 1/2 hours! I only do weights like twice a week, though ... Since it takes a long time, I sometimes try to get some Bible reading or homework in between Rolling Thunder singles/maxes! haha

[JasonL]

Hey Dude

Its Duncon76 from Sherdog. I also post my workout here on the Gripboard, been a member here for a while. One of the best boards around. Tons of strong ass people too )..Always willing to help yeah out too.

You can read my log, at

Jason's workouts

Later

Jason

[God-man]

Hey Dude

Its Duncon76 from Sherdog. I also post my workout here on the Gripboard, been a member here for a while. One of the best boards around. Tons of strong ass people too )..Always willing to help yeah out too.

You can read my log, at

Jason's workouts

Later

Jason

HAHA, hey Jason!!! Good to hear from ya! I really like this place. Yeah, there are some freakishly strong people here who are very helpful and willing. I stopped those weighted neck bridges, btw, thanks for the advice! I'll be reading your log, too! I see that you still have the same sig. as you do on Sherdog, lol!

-Paul

Edited April 4, 2006 by God-man

[God-man]

Tuesday:

*************************************************************************

Captains of Crush #2 gripper

... I came SO close to closing the #2 today. Literally a few millimeters. So close. I tried putting chalk on the gripper today for the first time, and that definitely helped ... my hands get sweaty easily, and I always felt the #2 slipping in my hands when I started getting close to closing it, so woohoo for chalk.

*************************************************************************

Rolling Thunder timed holds (up to 30 seconds each hand)

Went up to 100lbs on the 30 second holds ... hands are fried.

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Pinch Grip

sets w/ 2 25lb plates (50lbs) and sets w/ 1 25lb plate and 1 35lb plate (60lbs)

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Cardio on stationary bike

20 minutes

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I don't know why I did pinch grip today ... I just felt like it. My hands feel good.

[God-man]

Wednesday:

*************************************************************************

45 minutes of cardio

30 minutes on stationary bike, 15 minutes walking at fast pace

Some may laugh at what I'm doing, but believe me, after weightlifting and bjj, stationary bike and walking is about all I CAN do without overtraining. I usually lift on Wednesdays, but school and work threw my schedule a lil' off this week. I'll do my other day of heavy lifting tomorrow.

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Situps

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I won't be able to make it to BJJ tomorrow. Rrrrrr. I've got my priorities ... and bjj does not come before church/school/work.

[Left Side]

Do you use a set on grippers?

Good work on the pinch and v-bar.

[God-man]

Do you use a set on grippers?

Good work on the pinch and v-bar.

Thanks, Left Side! Regarding the set, I just make sure that I can fit a credit card between the handles before I clamp down on the gripper, like the IronMind rules say (I think, right?).

[God-man]

Thursday:

*************************************************************************

Rolling Thunder singles (heavy day, up to 155lbs)

I locked out with 150 w/ my right hand, and was getting close to getting 155. Left hand had a bad day ... couldn't lock out w/ 145 ... I got 140, though ....

*************************************************************************

Pinch Grip

sets w/ 2 25lb plates (50lbs) and sets w/ 1 25lb plate and 1 35lb plate (60lbs)

*************************************************************************

V-bar singles

Went up to 185, but couldn't lock out with it. I did get 180 with my right and 170 (almost got 180) w/ my left, though, after the thickbar and pinch grip stuff.

*************************************************************************

Deadlifts

6 x 135lbs

6 x 225lbs

4 x 275lbs

4 x 315lbs

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Close-grip Dumbbell Bench Press

20 x 35lb dumbbells

8 x 50lb dumbbells

8 x 60lb dumbbells

2 x 70lb dumbbells (just warmin' up for the 80's here, making sure I don't wear myself out beforehand)

4 x 80lb dumbbells

This was the first time I've ever tried 80lb dumbbells on close-grip dumbbell bench press ... they actually weren't as hard as I thought they were going to be ... I guess I'm getting stronger. yay! haha

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3 inch wide PVC pipe dumbbell curls

3 sets of w/ 35lbs per dumbbell tied onto the 3 inch wide PVC pipes

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Skull-Crushers

(no need to warm-up with these ... already did close-grip bench press with the dumbbells)

8 x 65lbs

6 x 75lbs

0 x 85lbs haaaaaa I'm veak with a capital V

Meh, I'm glad I was able to get 6 reps on the 75lbs. I'll hopefully get the 85lbs up next time! ha!

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Woo!

[God-man]

Friday:

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Ivanko Super-gripper (warm-ups)

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#2 Captains of Crush attempts

Wow. This is getting frustrating. LITERALLY 3 millimeters away from closing. Almost there. And I can keep it in that spot for like 10 seconds, too. Just a little bit more and I will finish this blasted thing. I'm thinking that I might do some 1" wide barbell holds to help finish that last part of the close.

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[God-man]

Sunday:

*************************************************************************

Weighted Pull-ups

1 set of 3 reps w/ (bodyweight + 90lbs)

*************************************************************************

Rolling Thunder singles (heavy day, up to 150lbs)

*************************************************************************

Pinch Grip

sets w/ 2 25lb plates (50lbs)

*************************************************************************

Bent-Over Barbell Rows

10 x 135lbs

4 x 205lbs

4 x 205lbs

I jacked the weight up 20lbs. Felt alright.

*************************************************************************

Squats (down to parallel)

10 x 45

10 x 95

8 x 135

2 x 185 (I was just warming up for 225 on that set)

4 x 225

2 x 225

*************************************************************************

Dumbbell Military Press

10 x 35lb dumbbells

8 x 50lb dumbbells

2 x 60lb dumbbells (just warming up for the 70's, don't want to wear myself out)

3 x 70lb dumbbells

This was the first time I've done a real set of dumbbell military press with 70lb dumbbells! T'was heavy. I was surprised I got the first rep up, honestly, but hey I was able to push 2 more out! woohoo

*************************************************************************

3 inch wide PVC pipe dumbbell curls

3 sets of w/ 40lbs per dumbbell tied onto the 3 inch wide PVC pipes

I just made the jump from 35 to 40lbs per arm/hand, so these were difficult.

*************************************************************************

Skull-Crushers

6 x 75lbs

0 x 85lbs (aaaalllllmost got it, but couldn't lock out with it)

*************************************************************************

Edited April 11, 2006 by God-man

[God-man]

Monday:

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Captains of Crush #2 attempts

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Pinch Grip

sets w/ 2 25lb plates (50lbs)

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Rolling Thunder 30 second holds

Did these with 90lbs.

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[bencrush]

Great workouts man! Are you using an actual RT or the 2.5" Crusher you recently got in the mail? Great poundage either way since you only WEIGH 150!

[God-man]

Great workouts man! Are you using an actual RT or the 2.5" Crusher you recently got in the mail? Great poundage either way since you only WEIGH 150!

Hey, thanks Ben! Yeah, I'm using the Rolling Thunder. BTW, the 2.5" fbbc crusher is great ... and hard!!! I can tell a big difference between the Rolling Thunder and the crusher, with the crusher being quite a bit harder to lift with compared to the Rolling Thunder ... is it just me, or is it that way for you, as well??? Thanks for the encouragement. I'm hoping to get 155 soon!

[God-man]

Great workouts man! Are you using an actual RT or the 2.5" Crusher you recently got in the mail? Great poundage either way since you only WEIGH 150!

Hey, thanks Ben! Yeah, I'm using the Rolling Thunder. BTW, the 2.5" fbbc crusher is great ... and hard!!! I can tell a big difference between the Rolling Thunder and the crusher, with the crusher being quite a bit harder to lift with compared to the Rolling Thunder ... is it just me, or is it that way for you, as well??? Thanks for the encouragement. I'm hoping to get 155 soon on the Rolling Thunder!

Tuesday:

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Brazilian Jiu-Jitsu

Had class/practice from 11:00am to 12:30pm. Class was great, learned some cool side choke variations.

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Edited April 11, 2006 by God-man

[God-man]

Wednesday:

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Rolling Thunder singles (heavy day, up to 155lbs)

I GOT 155lbs W/ MY RIGHT HAND ON THE ROLLING THUNDER! WOO! NEW PR!

*************************************************************************

Pinch Grip

sets w/ 2 25lb plates (50lbs) and sets w/ 1 25lb plate and 1 35lb plate (60lbs)

*************************************************************************

Blockbuster Pinch Grip

Went up to 40lbs on this. It's pretty darn hard.

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V-bar singles

Up to 175.

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Close-grip Dumbbell Bench Press

20 x 35lb dumbbells

8 x 50lb dumbbells

8 x 60lb dumbbells

2 x 70lb dumbbells (just warmin' up for the 80's here, making sure I don't wear myself out beforehand)

4 x 80lb dumbbells

I almost got 5 reps with the 80's. Last week when I first tried the 80's on closed grip dumbbell bench press, I had one of the guys I know at the gym help me on the first and last rep, so THIS time, I did the 4 reps without any help at all. Kinda a pr.

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3 inch wide PVC pipe dumbbell curls

3 sets of w/ 40lbs per dumbbell tied onto the 3 inch wide PVC pipes

*************************************************************************

Skull-Crushers

8 x 75lbs

My arms were killing me from BJJ, so I just did a set of these.

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Dumbbell Shrugs

8 x 105lb dumbbells

8 x 110lb dumbbells

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[com202]

Hey Paul

You're doing great. You've got some impressive strength.

Keep up the hard work!!! I enjoy reading your log, keep'em coming.

Later, Jason

[God-man]

Hey Paul

You're doing great. You've got some impressive strength.

Keep up the hard work!!! I enjoy reading your log, keep'em coming.

Later, Jason

Thanks, Jason! I just got 155 on the Rolling Thunder yesterday, so I am glad I'm still making some progress! It'll be quite a while before I get to the level that you're at, though, haha.

[unseenbeat]

Thanks, Jason! I just got 155 on the Rolling Thunder yesterday, so I am glad I'm still making some progress! It'll be quite a while before I get to the level that you're at, though, haha.

BW rolling thunder, hell yea!

[God-man]

Thanks, Jason! I just got 155 on the Rolling Thunder yesterday, so I am glad I'm still making some progress! It'll be quite a while before I get to the level that you're at, though, haha.

BW rolling thunder, hell yea!

Haha . And to think ... when I started the Rolling Thunder (and other thickbar and pinch grip stuff) about 7 - 8 months ago, I maxed out at 105 - 110lbs ... so in like 3/4th's of a year, I've gained 45lbs on my max with my right, and also 45lbs on my max with my left (I could only do 100 starting out with my left). I can only hope that I keep this kind of progress up. I will continue to try my best, regardless.

Thursday:

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Brazilian Jiu-Jitsu practice/class

Class went from 7:00pm to 8:45pm. It went very well. Coach made us do a bunch of sprints, pushups, situps, squats, and jump-squats ... ... AFTER 30 minutes of live matches!!! dah! Definitely got some good conditioning in, that's for sure, haha.

My coach just got the gold at the Pan-American games in BJJ in the senior heavyweight category, so he told us some cool stories ... what a beast!

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Edited April 14, 2006 by God-man

[EricMilfeld]

You're quite strong for your bodyweight, Paul! I cant' wait to see what you'll be capable of next year. Three pullups with 90 pounds is awesome! Are you still playing with the nails?