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Training For West Australian Championship


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#1 OFFLINE   Mikael Siversson

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Posted 26 May 2013 - 12:05 AM

Decided to follow Eric's example and keep a training log for my next competition. I will hold the competition in the second half of November.

 

Body weight was 76.3k this morning.

 

Technique training 2HP Euro

 

Ten singles with 78k.

 

Axle (IM), calibrated

 

131.5k - easy

135 k very heavy

137.5k no go (came off the ground a couple of inches)

 

I feel my ability with the Axle is limited to some degree by my wrist strength. I have not been able to figure out how to work around a bad wrist injury I got in 2003. I suffered a complete severing of one tendon in my left wrist doing a one hand table top wrist curl.

 

Finished by doing 3x6 reps strict pull-ups holding on to two RT handles (oiled). Limited by pull-up strength, not grip.


Edited by Mikael Siversson, 26 May 2013 - 12:07 AM.


#2 OFFLINE   EricMilfeld

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Posted 26 May 2013 - 01:05 AM

Very cool!  I look forward to following this.



#3 OFFLINE   Mikael Siversson

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Posted 28 May 2013 - 05:43 AM

Body weight was 77.1k

Grippers 22 mm block

Right hand
143 (IM3) - closed
153 (BBE) - 2mm, 2mm, 2mm

Left hand
123 (IM2.5) - closed
129 (IM2.5) - closed, closed, closed

Light dynamic thumb training

2HP
80.0k - 10 singles (not a max effort)

I am getting more used to using a block with grippers so it looks quite good.

Edited by Mikael Siversson, 28 May 2013 - 05:49 AM.


#4 OFFLINE   EricMilfeld

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Posted 28 May 2013 - 11:52 AM

I had a big gap between my 20mm block sets and parallel sets at first, but I've managed to close the gap to within maybe 2 or 3 pounds.  Personally, I think all sanctioned contests should use the block-set or no-sets exclusively.  Too hard to consistently and accurately judge the parallel sets.

 

Regardless of what happens at the North Americans this weekend, Mikael, you will certainly be a contender for snatching a world record in both the grippers and two hands pinch.  Are you expecting a better turnout this year?  



#5 OFFLINE   Mikael Siversson

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Posted 28 May 2013 - 04:00 PM

My competition PR with a MMS is 160lbs with my right hand and 153lbs with my left hand but yes my technique is improving fast. When I first tried it I was barely better with a 22 mm block than I was TNS.

I hope to have at least five people competition; it's not going to be a big crowd I am afraid.

I will max out in the 2HP on Sunday. I would be very happy if I can maintain my current 2HP strength (85-86k) while dropping down to 74k, given that I am, on average, about 5% stronger in competition than I am in training.

#6 ONLINE   bencrush

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Posted 28 May 2013 - 08:45 PM

Hope to see you break some records Mikael!  Best of strength man.  Your training is looking strong. 



#7 OFFLINE   Mikael Siversson

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Posted 29 May 2013 - 03:43 AM

Thanks Ben.

 

I have been experimenting quite a bit lately and the current workout program seems to work well.



#8 OFFLINE   Mikael Siversson

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Posted 30 May 2013 - 08:03 AM

Body weight 76.3k

Grippers TNS

Right hand
122 (IM2.5) - closed
129 (IM2.5) - 1mm, 1mm, 1mm

Left hand
120 (BSM) - closed
122 (IM2.5) - 2mm, 2mm, 2mm (never closed this one with my left hand TNS)

Wrist supination/pronation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 11 reps with 4.5k
Left 9 reps with 4.25k

Radial/ulnar deviation of the floor with Heavy Hammer II

#9 OFFLINE   Mikael Siversson

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Posted 01 June 2013 - 06:28 AM

Weighed 75.7k this morning so I will probably be around that number for tomorrow's workout. Will be a good test of my strength at a weight that is getting close to the 74k limit.

#10 OFFLINE   Mikael Siversson

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Posted 01 June 2013 - 09:37 PM

Body weight 75.7k

 

2HP Euro 64mm width

 

75k x 1

77k x 1

79k x 1

81k x 1

83k x 1

85k x 1 relatively easy

87k x 1 heavy but not absolute max

 

Did not try anything higher as I don't really like to fail in training.

 

1HP 64mm width

 

Used a shallow set in order to save the skin.

 

R - 38.5k x 1

L - 37k x 1

R - 39.5k x 1

L - 38k x 1

R - 40.5k x 1

L - 39k x 1

R - 41.5k x 1

L - 40k - fail

R - 42.5k -fail

 

Did not push it hard in the 1HP as I used a shallow set.

 

Axle

 

122.5k - 10 singles

137.5k - fail but pulled it almost to lockout.

 

Strained both hamstrings after the 4th single with 122.5k as I forgot I am 50 and tried to drive the bar as hard as I could with my legs. The remaining part of the axle workout was... somewhat painful.

 

Finished off by doing 3x6 pull ups with RT handles.



#11 OFFLINE   EricMilfeld

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Posted 03 June 2013 - 04:17 PM

Slow it down on that pinch a bit, Mikael.  You're making me nervous.  Seriously, very fine lifting.  I'm pleased to see you maintaining as you slim down.



#12 OFFLINE   Mikael Siversson

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Posted 04 June 2013 - 07:48 AM

Thanks Eric, doing my best.

Body weight not checked.

Grippers 22 mm block

Right hand
143 (IM3) - 7 singles (none particularly easy)

Felt off with my right hand as I lacked speed.

Left hand
120 (BSM) - 7 singles

Left hand got injured last Sunday so I had no strength in it. All closes hard and painful. I have had this injury many times before.

Light dynamic thumb training

2HP volume training
80.5k - 10 singles

#13 OFFLINE   Mikael Siversson

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Posted 06 June 2013 - 06:27 AM

Body weight 76.2k

Grippers TNS

Right hand
122 (IM2.5) - closed
129 (IM2.5) - closed, closed, closed

Left hand
120 (BSM) - closed
122 (IM2.5) - 2mm, 2mm, 2mm

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 5, 5, 5
Left 4.25k 5, 5, 3

Wrist supination/pronation of the floor with Heavy Hammer II

Good workout, a fraction lighter than last week and slightly stronger.

#14 OFFLINE   EricMilfeld

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Posted 07 June 2013 - 11:17 AM

So your injury is all healed up?



#15 OFFLINE   Mikael Siversson

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Posted 07 June 2013 - 04:42 PM

Yes, sometimes it hurts for a couple of days and sometimes it lasts a week or two. The pain is right at the base of the 4th proximal phalanx, and always in my left hand. Weighed 75.4k this morning btw. I shall try to loose slightly more today in preparation for tomorrow's 2HP max out.

#16 OFFLINE   Mikael Siversson

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Posted 07 June 2013 - 04:55 PM

A reason for the lack of a marked drop in pinch strength is most likely because I train the 2HP harder than I did before. I used to train it once a week only, with lots of 1HP lifting. Now I have cut back on the 1HP training and added a second training day per week of volume training. The axle is going up slowly but this could simply be a result of the fact that, in the past, I did little or no thickbar training at all. It is not too difficult to gain in something while on diet if you start from near zero. In grippers, I believe, it is a battle between strength loss on one hand and superior control of the gripper close that a skinnier hand enables on the other hand.

I weighed 75-76k at one point in 2010 and my 2HP max was around 80-82k (I trained it once a week back then). I had another half inch around my waist back then so I am carrying more muscle mass this time (better diet, more goal focused training etc.).

 

Slow it down on that pinch a bit, Mikael.  You're making me nervous.  Seriously, very fine lifting.  I'm pleased to see you maintaining as you slim down.


Edited by Mikael Siversson, 07 June 2013 - 05:09 PM.


#17 OFFLINE   Mikael Siversson

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Posted 08 June 2013 - 09:48 PM

Body weight 75.2k

 

2HP Euro 64mm width

 

80k - 10 singles

 

Skipped 1HP as I felt a bit weak. First time the weight loss have had a noticeable effect. I will change the program a bit so I do 1HP only on Tuesdays and 2HP on Sundays. The extra 2HP volume training is probably too much.

 

 

Axle

 

126k - 7 singles

137k - fail but I least I got it moving a bit. Hamstrings are healed which is good.

 

 

Finished off by doing 3x6 pull ups with RT handles.



#18 OFFLINE   Mikael Siversson

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Posted 09 June 2013 - 07:03 AM

My goals in the November competition is 91.5k in the 2HP (enough to beat Eric's WR). In grippers (20mm block) I am aiming for the high 150-ies in grippers with my stronger right hand (again aiming to beat Eric's WR) and 140 lbs with my left hand. In the axle I would very happy with a pull in the mid-140-ies (kilos).

The 2HP will most likely be the 'easiest' of the goals to reach. I would need to average about 88k in training in order to feel confident of reaching my goal (as I am, without exception in 12 competitions) quite a bit stronger in competition than in training). My next workout on Tuesday will be my first in grippers with a 20 mm block as I have been using a 22mm block. Should make a small but noticeable difference (I am hoping).

Overall I would estimate my chances of setting a 74k class WR in the Axle in November as zero, a gripper WR as less than 50% chance and a 2HP record as greater than 50%. We shall see. In the 2006 OZ championship competition my best training lift before the contest was 84k and I pulled 88.5k in the competition and missed (but moved I think) 91k or thereabouts. I want to get down to 74 within a couple of weeks before I go on a three weeks holiday (fishing trout :)) and keep that weight. This would give me more than 3 months of training when I no longer need to struggle with a negative energy balance so I can build some strength.

If all fails I will walk away with three Masters WR by default.

As the competition will be held in the later half of November I had a look in my training book for November 2012. The 11th I pulled 87k, the 18th again 87k and the 25th 89k. I need to duplicate this in training but at 74k rather than 83k.

Edited by Mikael Siversson, 09 June 2013 - 07:16 AM.


#19 OFFLINE   EricMilfeld

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Posted 09 June 2013 - 11:31 AM

Well, being that you're only about a kilo from the weight class limit, if you must lose any strength, now would be the least tragic time to do so. I sincerely hope you reach your goal of beating my pinch and gripper records.  One thing is certain, when you do so I know it will be under uniformly strict "Mikael Siversson" conditions.



#20 OFFLINE   Mikael Siversson

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Posted 11 June 2013 - 06:40 AM

Body weight 75.5k

Grippers 20 mm block

Right hand
143 (IM3) - closed
153 (BBE) - 2mm, 1.5mm, 1.5mm

Left hand
129 (IM2.5) - closed
140 (IM3) - 2mm, 2mm, 2mm

Light dynamic thumb training

1HP
Right
36.5k x1
38.5k x1
40.5k x1
41k x1, 1, 1
42.5k x1

Left
36.5k x1
38.5k x1
40.5k x1
41k x1, 1, 1


Wrist supination/pronation of the floor with Heavy Hammer II


Much stronger than last week (not difficult as I was off that day) and slightly stronger than two weeks ago (when I weighed 77.1k).

Edited by Mikael Siversson, 11 June 2013 - 06:43 AM.