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#1 OFFLINE   matrixsleeper

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Posted 31 July 2012 - 06:19 AM

Been a very hectic summer and my workouts have been too scattered and un focused but not anymore! Now that I'm feeling a little more settled at the new job and routine, I'm able to buckle down and start recording my training again.

My forearm injury from a tournament on May 12th is finally healed pretty good I've been able to pull better and start to make progress again. I've revamped my training and it's starting to click. The routine for right now is 1 day of grip training, 1-2 days of practice or simulation with bands and 1 day forearm and static bicep training. Throughout the week I'll just be banging out pullups and pushups whenever I'm feeling healthy and not too sore from my other sessions. Before I was trying to focus on too many things and it wasn't working for me. Well enough talk, time to get to work.

#2 OFFLINE   matrixsleeper

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Posted 31 July 2012 - 06:36 AM

7/31- Grip Day (1 hr)

RB Adjustable (hard spring)
1-1 x 3
2-3 x 3
4-4 x 2
5-5 w/ extender, hold
65kg w/ extender, hold
65kg w/ extender, hold
50kg 5lb strap hold
50kg 5lb strap hold

TTK
10x2, 15x2, 20x2, 17.5x2, 17.5x3

VBAR
75x3, 100x2, 110x1, 120x1, 130x1, 140x1

IM Pinch Block
1 Hand: 30x5secs, 40x3secs, 45(left)x1, 50(left)x1, 55(left)x1
2 Hand: 65x5secs, 95x5secs

Sledge Hammer Finger walks (8lbs): 2 sets, up/down.

Claw Curls
50x4, 55x3

Great start to my first morning grip workout that I will start doing. Felt strong and even had a PR with the single left hand pinch of 55lbs.

#3 OFFLINE   matrixsleeper

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Posted 04 August 2012 - 09:00 AM

8/2- 20 minute Practice

8/4- 1hr 30 min VOLUME DAY

Warm up chinups: 10, 20, 20

DB Hammer Preacher Curls (grip4orce stiff flex): 20x10, 40x8, 8, 6

DB Flat to Hammer Curls (fatgripz): 30x6, 7, 5 ***Puts constant tension in arm, harder than regular curls and great burn

Axel mounted wrist roller (forward and revese): 50x3, 2, 2 *** Modified pipe with electrical tape, much better feel for grip

Towel Curls: 30x6, 7, 10

Wrist developer: Level 1 Orange: 4, 10, 9

DB preacher wrist curls (fatgripz): 30x10, 50x5

Sledgework

RB adjustable (Gold spring): 3-3x8, 2-3x10, 2-2x15

TTK: 15x10, 10, 10x20

Decided to start making my weekend workout volume days with higher reps and no max efforts to change things up. My new routine will start consisting of 1 heavy day, 1 max day and 1 volume day for my Arm wrestling training.

#4 OFFLINE   matrixsleeper

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Posted 07 August 2012 - 08:32 AM

8/6/12- AW specific Max Effort 8pm - 9pm

8PM
DB rocking Preacher Curls: 60x1, 1, 50(fatgripz) x3
DB rocking Preacher Hammer Curls: 50x2, 2, 40(gripforce) x 2

8:20PM
AW Table Towel Rotators w/4 bands (2black, 2orange): 4 sets - Have reached the end of the resistance, will have to loop an orange band next time.

8:31PM
AW Table Towel Back Pressure w/4 bands (2black, 2orange): 4 sets

8:42PM
AW Table Terminator Curls w/3bands & 1 orange looped: 4 sets

Insane workout! This was a great example of how to get an exhausting max effort workout with limited time. Probably good thing I didn't go past the hour for this one with the amount of stress i was applying.

#5 ONLINE   Electron

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Posted 09 August 2012 - 03:08 PM

Great start to your log, man. I'll be following closely for sure.
How much do you weigh and how tall are you, btw?

#6 OFFLINE   matrixsleeper

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Posted 09 August 2012 - 03:54 PM

I'm about 6ft and have been consistantly 155lbs for the past 6 months. I use to compete at 170lbs but leaned out and have been feeling better. I now compete pro at 155lbs at tournaments. The pro class is very competitive though so it'll take a few more years of training before I can train at a top level.

#7 ONLINE   Electron

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Posted 09 August 2012 - 06:25 PM

Cool. I'll probably be seeing you at a comp somewhere along the line, then.
The rocking preacher curl, is that a curl in a locked position where you move the weight by your body movement?
What's your max?

#8 OFFLINE   matrixsleeper

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Posted 10 August 2012 - 07:37 AM

That's exactly correct, it's something that is a staple for AW training and explain very well by Devon Laratt. I go slow on the preacher bench and move my body completely over the preacher bench almost to the point where I'll fall over to put a ton of stress on the hold. Doing it this way is extremely difficult to do alot of weight but has the best benefits.

Right now I can do 60lbs with each arm for 1-2 reps for the curl and 50lbs, 2-3 reps with my arm in a hammer curl position. If the weight starts to pull away a little I won't count the rep and start over.

#9 OFFLINE   matrixsleeper

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Posted 10 August 2012 - 10:32 AM

8/10/12 - PRACTICE, 2 hrs

Great practice with the guys, holes in my game currently would have to be speed and improving my technique. Will try and hook the hand quick and proceed with the top roll rather than going straight top roll and losing position. We even go into some bending and Grippers after practice. Big Thanks to Chez for bringing the bending gear and grippers and stopping by to pull and see how are practices go.

#10 OFFLINE   matrixsleeper

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Posted 11 August 2012 - 12:00 PM

**EDIT- Practic was 8/19**

8//11/12 - VOLUME

9am
Warmup pushups: 32mid, 30wide, 15diamond, 12fingertip

DB Fatgripz Curls: 30x12, 35x10, 30x10

DB Fatgripz Preacher Hammer Curls: 30x12, 12

DB Fatgripz Wrist Curls: 30x30, 40x30, 50x20, 15, 15
Hercules Bar reverse Wrist Curls: 10x15, 12.5x12, 12, 14

9:50am
Twist Yo Wrist- Forward and Reverse: 15x2, 2, 2, 10x4

Leverage Bar side to side: 5x10, 12, 10
Leverage Bar 90degree twist: 5x15, 15

RB Adjustable Gripper: Gold spring 2-2
Left: 26, 26, 20, 19
Right: 19, 20, 12, 12

TTK: 10x28, 30, 12.5x15, 10x22

1" FBBC Vbar (quick alternating grabs): 75x8, 12, 100x6

Good Volume day to pump up the blood. New routine I'm trying out will hopefully keep me from reaching a Plateu. Normally I would go heavy each workout, now I feel that I'm training smarter by making one of my weekend workouts a strictly volume day.

#11 OFFLINE   matrixsleeper

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Posted 14 August 2012 - 06:42 AM

8/13/12 - PRACTICE, 2 hours

Great way to end the last practice before a tournament. My hooking is finally getting much stronger but I need to use some different movements to help strengthen my back pressure. Endurance definitley has stepped up a bit and was able to pull decently strong after the first hour. Only 3-4 more workouts before the August 26th tournament!

#12 OFFLINE   matrixsleeper

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Posted 16 August 2012 - 08:09 PM

8/16/12 - GRIP, 9:15pm - 10:15pm

Warmup: Explosive Pushups

Grippers (PR for the RB adjustable gold spring at 4-5. Extremely close to closing the COC 2.5 right handed. Left handed can't set very well)
RB Adjustable (gold spring): 1-1x1, 2-3x1, 4-4x1, 4-5x1, COC2.5 L+R attempt fail, fail, 5-5 Gold spring: L+R: fail, 7-7 negative, BBSA overcrushx1,
BBSA strap hold 10lbs x8 seconds

VBAR: (PR for vbar at 150lbs, plus 155lbs)
100x1, 150x1, 160x fail, 155xfail, 150x1, 155x1, 140x1, 125x2

TTK:
10x2, 20x1, 25xfail, 30x1 negative, 27.5x 1 negative, 25x1 negative, 20x1 hold, 20x1hold

Pinch Block: (PR double @100lbs, and 105lbs, and 110lbs and even 115x1)
Double: 100x1, 105x1, 110x1, 115x1
Singles: Left: 50x1, 55x1, 45xhold, Right: 50xfail, 45x1, 40x hold

Finger walks
8lb sledge: 1xup/down @ 3 sets.

HELLOOOOOOOOOOO GRIP!!!!!!!! Looks like my new approaching is working. PR'd like crazy in this workout and felt strong. Almost there with the COC 2.5 right handed. It's very difficult to set a tough gripper left handed but I'll keep at it. The RB adjustable is neutral for either hand so that one I can set better and close harder settings than my right. Over all great workout and will continue down this path.
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#13 OFFLINE   Chez

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Posted 16 August 2012 - 08:47 PM

8/16/12 - GRIP, 9:15pm - 10:15pm

Warmup: Explosive Pushups

Grippers (PR for the RB adjustable gold spring at 4-5. Extremely close to closing the COC 2.5 right handed. Left handed can't set very well)
RB Adjustable (gold spring): 1-1x1, 2-3x1, 4-4x1, 4-5x1, COC2.5 L+R attempt fail, fail, 5-5 Gold spring: L+R: fail, 7-7 negative, BBSA overcrushx1,
BBSA strap hold 10lbs x8 seconds

VBAR: (PR for vbar at 150lbs, plus 155lbs)
100x1, 150x1, 160x fail, 155xfail, 150x1, 155x1, 140x1, 125x2

TTK:
10x2, 20x1, 25xfail, 30x1 negative, 27.5x 1 negative, 25x1 negative, 20x1 hold, 20x1hold

Pinch Block: (PR double @100lbs, and 105lbs, and 110lbs and even 115x1)
Double: 100x1, 105x1, 110x1, 115x1
Singles: Left: 50x1, 55x1, 45xhold, Right: 50xfail, 45x1, 40x hold

Finger walks
8lb sledge: 1xup/down @ 3 sets.

HELLOOOOOOOOOOO GRIP!!!!!!!! Looks like my new approaching is working. PR'd like crazy in this workout and felt strong. Almost there with the COC 2.5 right handed. It's very difficult to set a tough gripper left handed but I'll keep at it. The RB adjustable is neutral for either hand so that one I can set better and close harder settings than my right. Over all great workout and will continue down this path.


Nice, Keep working hard. Remember the "Chez Grip Classic" is coming up. :)

#14 OFFLINE   matrixsleeper

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Posted 21 August 2012 - 04:40 AM

8/21/12 - VOLUME. 6:45 - 7:35am

Fingertip pushups: 25, 15 ,15, Pushups: 44

Heavy Handle Dumbbell Preachers: 10x15, 12.5x12, 12

Fatgripz preachers: 35x12, 12, 12

Wrist Roller both directions: 50x2, 55x2, 2

Towel Wrist Curls: 30x15, 15, 32.5x12

8lb sledge front flicks: 8, 8, 8

RB Adjustable Gold Spring: 2-3: 12, 20_19, 18_!5

TTK: 12.5x16, 18_16, 15_13

Last workout before Sunday's tournament. Felt stronger today on a volume day and my numbers for this type of workout went up. Now It's time to rest and heal up for the big showdown.

#15 OFFLINE   matrixsleeper

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Posted 26 August 2012 - 07:07 AM

Tournament today- Details below.

http://www.nycarms.c..._26_Details.pdf

#16 OFFLINE   matrixsleeper

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Posted 26 August 2012 - 03:06 PM

8/26- Max Attempt Day.

Absolutely no parking near the tournament venue, Ended up being more than a half hour late for registration and was still looking for parking so needless to say I wasn't able to register or ever find parking to even just watch the event. My frustration was beyond belief. Was pissed so went home and just tried my max efforts on majority of my gear.

Gripper: Tx1, COC1x1, 2.5x1 Right (a click but not enough for a good hold) 2.5 left fail, RB 5-5hard spring leftx1, rightxfail.

Vbar: 160x1 both hands, 175x1 both hands (left wasn't as good as an attempt)

Wrist Developer: Level 7x failed attempt

Bending: Grade 2 Bolt DOx1, 7" Square stock 1/4"xfail DO, Grade 5 Bolt DOX1

Twist yo Wrist: 35x1 (not a great attempt)

DB Rocking Preacher: 65x1 (not a great attempt)

Heavy handle dumbbell: 20xfail, 15x1,

8lb sledge hammer levers: 1x left +right

Card tearing: Tore through a plastic coated deck of cards through it's case. (store bought 99cent brand). Pretty hard but not as hard as a Bicycle or name brand deck. Still working on that.

Well' that's it for now. Check out the updated vids on my channel from today's workout.

#17 OFFLINE   matrixsleeper

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Posted 28 August 2012 - 04:25 PM

8/28- Blob Day & Misc

#75 York: Attempts: 3xfail, 5second squeezesx4, floatsx4

Not feeling it at all today. Experimented with the bands and side pressure. Had a bad crohns attack last night so mentally I was not in it at all. Will chill out till Thursday and go hard at practice or on my table.

#18 OFFLINE   matrixsleeper

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Posted 01 September 2012 - 09:11 AM

8/30/12- PRACTICE

Only one guy showed up to practice but he's in the heavy weight class and is normally equal with me in right but I normally beat him left. So it looks like this training method is working better than i had hoped for. Not to take anything away from my buddy but I dominated him Left and Right for the first hour of practice. This has never happened! It will always be a battle between us but not tonight. What's weird is that I haven't even been feeling good and I still just had the power to beat him match after match. Eventually he got me a few times right and left but his endurance is very high and he's a great partner to train with. Extremey huge hands, strong top roll.



9/1/12 - VOLUME (these will now consist of Full Range of Motion)

Pullupsx15, Pushupsx30, Chinupsx15, Triangle pushupsx20. not doing pullups regularly seems to show

Heavy Handled Dumbbell Preachers; 10x15, 12.5x12, 15x8(left), x6(right) - Felt stronger in this today

Seated Dumbbell Preachers w/fatgripz: 30x13, 35x8, 8

Dumbbell Wrist curls w/fatgripz: 35x25, 50x17, 60x12 (left) x9(right) -Increase in strength

Hercules Bar: 15x15, 20x10, 8- 20lbs is too much for a volume day

Twist Yo Wrist (both directions): 15x2, 2, 2 Felt the burn earlier on, probably due to the Heavy handle dumbbell workout.

Leverage Bar twists: 5x8, 10, 7.5x8 (one direction)

#75 York Blob training: Failed attemptsx 4, 5second squeezesx 4, Tilted slidesx4

RB adjustable: weak spring 8-8x8, Hard spring 2-3x 14_12, 18_15

1" FBBC vbar: 100x4, 8, 6

Bending: 60D timber ties x2 DO, Grade 2 5"x DO, Yellow DU x fail but I got it kinked, 7" square and 6" square xfail.

This was more of a volume to moderate intensity day. Wasn't really feeling weak or sore from practice which is normal depending on who I pulled with. Backpressure felt good, Wrist strength felt good. Getting a little frustrated with the 7" square stock but it was at the end so maybe if I dedicated a day to bending (which at this point won't happen due to how well this program is working for my Arm Wrestling. Don't want to mess that up) I can kink this damn thing. On the plus side with the Yellow Nail I tried to DU bend, After I got it kinked and couldn't go any further I switched to DO to finish it off and it felt the easiest it's ever felt.

I think for now I'll do a couple of warm up bends then go to the grade 5 and try and bend it faster and then eventually go back at the 7" square stock. Bending isn't priority so my gains won't be as fast.

#19 OFFLINE   matrixsleeper

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Posted 03 September 2012 - 09:11 AM

9/3/12 - SPEED & MODERATE INTENSITY

9:35AM - AW Start Hits (2x40lb bands, 2x25lb bands): 5, 12, 13, 15, 12, 12

9:52AM - Towel Wrist Curls (2x40lb bands, 2x25lb bands): 5, 5, 5, 5

10:01AM - Terminator Wrist Curls (1x40lb band looped, 1x40lb band, 2x25lb bands): 5, 4, 4, 3

10,:14AM - 8lb Sledge levers to nose: 2, 2, 2

10:19AM - 8lb Sledge deadlifts: 5, 5, 5

8lb Sledge Front Flicks: 5, 5, 5
Reverse to triceps: 3, 3

First time incorporating hits and speed training. Feel like I unlocked another piece to the Arm Wrestling Training puzzle. Great workout, felt strong and not really sore from Saturdays workout. Working with the sledge hammer should help improve my back pressure as well. Most likely do a max effort grip day tomorrow then practice on Thursday. Itching for another shot at the next tournament.

#20 OFFLINE   matrixsleeper

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Posted 04 September 2012 - 06:03 PM

9/4- GRIP, 6:30pm - 7:30pm

Grippers Almost there with getting consistant closes with the COC 2.5
Trainer x1, COC1 x1, COC2 x1, COC2.5 x1 Right_Left fail (very close), COC2.5 x Right_Left fail, Right_Left fail.
RB hard spring 6-7 x 4 negative crushes
Over crushes (BBSA)x2, COCx2 strap holds w/ 10lbs

FBBC 1" VBAR: Hands felt a little shot from the grippers so I wasn't feel as strong in this as last time.
100x1, 125x1, 175x Fail Left and right, 155x1, 1 ,1 ,1

#75 York Blob Lifted it with both hands!!!!! very consistant with left. Training is paying off!!!
2x fails Left, 1, 1, 1
3x fails right, 1 ,1
5x5 second squeezes
4x slides

8lb sledge hammer finger walks x2 up down

Was feeling very tired from the 3 day weekend and from work. Amazingly enough though I got a close on the 2.5 and probably could've closed it twice if I was feeling into the workout. Took a hit on the Vbar from being tired and worn out from the grippers. Felt no adverse effects with the blob and lifted that bad boy. Not expecting it at all! Will continue to train with the #75 and get advanced before I sell it and go for a heavier one.


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