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Chez's Quest To Cert On The #3.5


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#1621 OFFLINE   Geralt

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Posted 28 October 2014 - 01:22 PM

All of the above. ^


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#1622 OFFLINE   Buccos1

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Posted 28 October 2014 - 06:26 PM

Great write-up Chez and congrats on some huge numbers!
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#1623 OFFLINE   Chez

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Posted 29 October 2014 - 08:36 PM

All of the above. ^

 

Great write-up Chez and congrats on some huge numbers!

Thanks fellas. Happy with the comp but I had to put grippers low priority for weeks to place well in the comp. I trained them tonight and ya I'm rusty. I expected this though. No worries, but it will take a couple weeks to get back to form. 



#1624 OFFLINE   slazbob

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Posted 01 November 2014 - 09:15 AM

Chez-

I saw you were using some negs...are these smooth out or holds till failure?

And are you using a filed gripper?

Hope you don't mind me asking...

#1625 OFFLINE   Chez

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Posted 01 November 2014 - 09:32 AM

Chez-

I saw you were using some negs...are these smooth out or holds till failure?

And are you using a filed gripper?

Hope you don't mind me asking...

Hey dude. You can always ask me questions. 

 

I do my negatives with either the Pop's gripper Crush booster using short powerlifting bands or my Frankenstein gripper. Remember a while back we figured out we could put silvis handles on certain gripper springs which were the right size. I took my 213 lb rated MM8 spring and put a regular silvis handle on one side and the extended silvis handle on the other side (smooth metal). I usually set it MMS and then crush and assist with the off hand until its closed and then hold for 10 second holds. I could hold longer but I'm very cautious. on negs, I raise the resistance very slowly and use the same resistance for weeks at a time. I always do it after all my regular gripper closes so I'm pre fatigued and won't need as much resistance. People get injured on these because they use to much resistance that opens their hand immediately (Joe Kinney mentioned he did it that way). I think that crazy overload is flirting with danger. I believe slow and steady wins the race and keeps you injury free. I have honestly never used a filed gripper. I tried a filed gripper a couple times but the close feels weird and pinches my skin a lot. Who knows if I will use one in the future though. I always try to think of way to blast through plateaus so I add techniques here and there.      


Edited by Chez, 01 November 2014 - 09:35 AM.

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#1626 OFFLINE   slazbob

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Posted 01 November 2014 - 09:54 AM

Thanks, Chez!

Using caution is the right thing to do. Good luck to you on your goal...looking good!
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#1627 OFFLINE   Chez

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Posted 12 November 2014 - 07:23 PM

Back on my old training rotation after king kong which is arranged for the best gripper gains. The first week was a little rough since my hands have felt a little beat up (sore and stiff) after the comp so I'm resting more in between workouts. Hands are feeling rested now. I plan on training grippers and updating the log Saturday. 


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#1628 OFFLINE   Chez

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Posted 19 November 2014 - 10:00 PM

Argh! I have fallen behind on the log again. The main reason this time is that I was trying to buy a place and it fell through so I have been busy looking for another one. I found a promising one and i'm still deciding about whether to put an offer in. 

 

My workouts since the king kong comp have been cruddy. The major reason being that I have been feeling burnt out. I trained hard for KK and I felt the toll after the comp. My hands have seen stiff and sore so I have been using light weights. I see this as being forced to deload after the comp. My hands felt great tonight even though I didn't train grip. I'm settling into the new training order finally and spaced the workouts out more to give myself more recovery time. Tonight I hit deadlifts and set a huge PR since the surgery. I haven't been posting my deadift and squat numbers since the surgery because they have been so low and I wanted to focus on recovering instead of the weight use. Time to change that and post the weight I use. they are still very low for a man my size but I have worked hard and they have improved a lot. I feel its time to post the numbers because I feel much better and its time to focus on improving them.

 

11/19/14

Ankle Work - Physical therapy exercises focusing on range of motion and strength. 

 

Deadlifts

135 lbs = 5 reps

185 lbs = 5 reps

225 lbs = 5 reps

265 lbs = 3 reps

300 lbs = 3 reps. Huge PR since the surgery and it felt super easy. My left ankle felt very stable. I'm still far from 100% but this felt great. I capped it at 3 reps even though I had a lot left in the tank because I want to be careful. This is very light weight for someone my size but I had titanium put into my ankle and have had to work hard to gain flexibility and strength back so I'm super happy with this. I'll up the weight to 315 next cycle to slowly ramp it up more.

 

Bent Over 1 Arm Dumbbell Rows  

61.5 lb DB = 10 reps each arm

91.5 lb DB = 3 sets of 10 reps each arm

 

Note: short workout since I spent a lot of time working my ankle. I do some form of work for my ankle almost everyday. I need to get this thing strong again. I'm very motivated right now because of the results I have seen recently. I have been going to physical therapy twice a week and its making a huge difference. 


Edited by Chez, 19 November 2014 - 10:01 PM.

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#1629 OFFLINE   Chez

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Posted 19 November 2014 - 10:14 PM

almost forgot. I finally got around to uploading my 94.1 lb one hand Euro pinch from the King Kong Comp. Here is the video:

 


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#1630 OFFLINE   Mike Sharkey

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Posted 19 November 2014 - 11:04 PM

almost forgot. I finally got around to uploading my 94.1 lb one hand Euro pinch from the King Kong Comp. Here is the video:

 

 

 

Wooot!



#1631 OFFLINE   Anthony C.

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Posted 20 November 2014 - 07:17 AM

Sweet deadlifting man!


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#1632 OFFLINE   Chez

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Posted 20 November 2014 - 08:38 PM

Sweet deadlifting man!

Thanks dude. 

 

 

Short session tonight, but by some miracle I'm updating the log 2 nights in a row :)

 

 

Ankle Work 

Various Physical Therapy Exercises 

 

Sledge Hammer Deadlifts to 18" box

12 lb sledge at 11" = 4 sets of 10 reps each hand

 

Sledge Hammer Levering to the Read

12 lb sledge at 9" = 4 sets of 10 reps each hand

 

Jack Knifes

3 sets of 15 reps

 

Left Hand Extensors 

IM red band = 3 sets of 75 reps


Edited by Chez, 20 November 2014 - 08:39 PM.


#1633 OFFLINE   Chez

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Posted 22 November 2014 - 09:18 PM

Chest work tonight

 

11/22/14

 

Flat Barbell Bench Press

125 lbs = 5 reps

155 lbs = 5 reps

185 lbs = 3 reps

202 lbs = 5 reps

232.5 lbs = 5 reps

264 lbs = 5 reps

 

Incline Barbell Bench Press

148.5 lbs = 10 reps

177 lbs = 10 reps

207.5 lbs = 8 reps

 

Ankle Work

various PT exercises. 



#1634 OFFLINE   Geralt

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Posted 23 November 2014 - 06:48 AM

Good stuff in NY city. Gooood. Good.