Bench

bar 20 x 3

135x10

185x10

205x10

225x10

Incline bench

225 x 10x5

Hand gripper 

GHP #1 x10

GHP #2 5x5

GHP #3 5x5

GHP #4 5x5

Tricep push downs

30 x15

40 x15

50 x15

60 x15

70 x15

pinch grip with 60 lb 3x3 bar

60 x1

110 x1

120 x1

125 x1

reverse grip push down

10 x15

20 x15

30 x15

40 x15

50 x15

(How do I make the video embed?)

Got an SSE Inch replica yesterday and decided to do one of these social media things for fun. I'm not close, I think it will take a long time. No, this isn't the only training I'm doing for the Inch. I also have the SSE plate-loadable training handle that I'll work on 1-2x a week after the Arnold. It's been a bit since I've gone for a 1RM on the trainer, I'd guess it'll be 100-110 lbs. My current weight is 169 lbs.

I'll be posting updates on Instagram and Youtube and here.

https://www.instagram.com/grabbykevin

https://youtube.com/@grabbykevin

long time lurker, first time poster

1/24

BSS Flask

+35/1BH  +45/1BH +50/1BH +55/ 1LH, two misses RH…would’ve been a PR, +60/ 2 lifts but not locked out LH

+55, +57.5/ 2x15s assisted holds RH

+62.5, +65/ 2x15s assisted holds LH

LH +52.5/ 10, 8, 4 reps

RH +50/ 4, 4, 4 reps

Pony clamp pinch 3x50 reps

My goal on this is +70LH, +60RH

LBH from IM tomorrow!

Have a good evening 

My current grippers include:

CoC 0.5 filed down considerably

CoC 1

CoC 1.5 filed down

GHP4

CoC 2

GHP5

Thus far, I've basically had no idea what I've been doing. I didn't follow much of a plan apart from progressively repping grippers until I got tired = workout. Once I got the GHP5, workouts consisted of warmups followed by attempts at the #2 and GHP5. Then I switched over to warmups plus GHP4 5x10 reps with #2 singles mixed in. Now I'm basically going to add in negatives, holds, and measured reps (CCS, 20mm, etc.) for more structured workouts.

I welcome all input and advice. Thanks in advance.

Did this earlier for a remote rating rivalry competition...

I will get 110kg+ by the deadline.  I broke it off the ground after this, and I'm not even fully recovered from doing 90kg and 100kg attempts yesterday.

i am trying to focus more on training my ccs as that seems to be my weakness (maybe that’s the case for most)

figured I’d document my journey here for fun and maybe get some tips from you guys along the way.

My best close so far is a parallel set double with a Standard Iron RGC 134

(Was planning on posting the RGC 134 double video but wouldn’t upload)

Training tomorrow, hoping to ccs close the coc #2.5 RGC 123 with any luck

"Day A"

Warm-up is using 40-80 RGC for variable reps depending on CNS freshness 

Ramp is 95-101 RGC for 5-6 reps

Right Hand:

120 RGC RB210 for 3, 20mm block reps

125 RGC CoC2.5 for 2, 1.5" & 1, 1" block reps

127 RGC RB210 for 2, 2" reps (didnt quite make it on the 2nd)

133 RGC Std Iron for 3 attempts to parallel or better

138 RGC Std Iron filed for 2 assisted close attempts to hold at max effort, 5 second max

Left Hand:

110 RGC GG4 for 3, 20mm block reps

116 RGC Std Plat filed for 2, 1.5" and 1, 1" block reps

120 RGC RB210 for 2, 2" reps

125 RGC for 3 attempts to parallel or better

127 RGC for 2 assisted close attempts to hold at max effort, 5 second max

88, 80, 65 RGC partials to finish

snippets from training.

Next entry is legs tomorrow.

https://youtube.com/shorts/N1ivdtyEucA?si=sHky8k_za73J8ibV

Walked the kiddos to the local playground where I knocked out 30 pull-ups between playing with them. Walked back, loaded up the Titan SSB bar w/ 155lbs, knocked out a quick/easy ten reps and then added 70lbs.

1. 20-Rep Back Squat Set w/ 225lbs

2. 6x5 Military Press w/ 155lbs

3. 3x5 (each arm) KB Bottoms-Up Presses w/ 45lbs

I wont bother with the feel it out am session but this afternoon I did W/Roller work with (I have a 3" FB W/R set at about 4 feet from the ground):

20 kilos / 44lbs x 3 x 1 (each rep is one up and 1 down),

30 kilos / 66lbs x 3 x 1

35 kilos / 77lbs x 3 x 1.

My immediate target is 45 kilos / 100 lbs x 3 x 1.

I do get some strange clicking in my thumbs on lowering the weight but, thus far, no pain. I also get the feeling of a nice pump and may, when it doesn't affect other training, drop some weight and go for pump.

I have a very weak body that doesn't allow me to exercise a lot. I can do at at max once a week on only one exercise, for example dumbbell curl. If I do more, my asthma and nasal congestion will activate and last for weeks. 

Recently after trying hand grip I realized that doing hand grip is the only exercise I can do as much repetition as much as I want to without getting sick afterwards. It's something that I have dreamed of for years. Having even one exercise that I can do as much as I can without getting sick. So I think I will continue to do this because it's precious to me.

I can't train everyday though. Recently I also realize that having this weak body also means that I would have much less fatigue in my grip because I don't go to gym as often as them. (I only train rarely with dumbbell at home) And that less fatigue potentially can take me to a high place than even normal people.

My method of training is to do as much repetition as possible when training, and then do long rest (can be weeks or months) so that my strength and stamina will be back to be used again. This is method that I make for me but potentially can be used by other people too. 

One month ago, i was already been training for one years (dumbbell curl), and can only did 50 lbs hand grip for a few reps. Now I can do 10 reps on my right hand and maybe left hand too after long rest.

I will share video of all my reps, sets, and session here. Including the timeline. I want to see how far this weak body of mine can go.

Single ironmind pads: Huge golden bastard or hexabastard, both were hard

Doubles: Nibelungen Cert, and almost a KOAB. Have done some harder 6" edgins in doubles. 

To start the log off, today I did 20x 5/16" bends. All ironmind pads only. Here is what I did:

7x Bastard

6x red nail

2x shiny bastard

2x Horrido A2

1x bendsport Canada moose

1x 70D

1x big bastard

The session took about 2 hours, and really tested my willpower. I want to develope my hand toughness and single pad bends, and I was happy with today's result. I am going to try to do 2 sessions a week, and I want to log the results to keep me accountable. Pictures is the beds from my session, and the KOAB I attempted a week or two ago. Cheers! 

Ive ticked off my biggest goal with 2x45 pinch but just the right hand. I think the left has the power to do it, but it didnt materialize on PR day. Once I hit it on the left I'm going to work towards hitting a deep dish lift with my superior barbell co plates, which are right at 3.5 inches compared to the 2 14/16" pinch from my standards.

My other two goals are 500 double overhand and a 400 double over axle. 

This week has been my most successful week in a while hit the 2x45, 370 axle moved effortlessly, 475 overhand, and a napalm nightmare 3" pinch pr of 106 on the left, and 109 on the right. 

Thanks for looking! Here's some vids from the week. 

Sorry for talking trash, I sent it to some buddies I climb with group chat where we try to one up each other's training lol.

370 axle and RDLs

https://www.instagram.com/reel/DUEiJkLEosp/?igsh=MTllOGw5a3JuanJkdg

Full training day with 475 double overhand and napalm nightmare PRs. 

Height- 6’2” 

Weight- 205lbs 

Hand Size- 7 3/4”

Going to list some personal bests… some of these are not grip related just things that have been recorded over the years or currently. Some of these I intend on breaking and some I have no interest in trying to best. Non grip lifts/prs could be from anytime. All grip numbers are current because I have only found out about this stuff this year.

Squat-320, Bench-350, Deadlift-440, Military-185, Axle DOH-330, Rolling Thunder-184, Little Bighorn-193, Best Gripper close CoC 2.5(123), 2” Saxon-223, Best Blob/Block lift-53.4lb York 100 Fatman Blob, 40yd time-4.7, 1mile-5:40, 2mile-11:29, 5mile-31:39. 

My favorite grip feat so far has been lifting The Fatman Blob and lifting it at the same time with a Next Gen Blob for a Double Blob Lift. 

https://www.youtube.com/watch?v=s8VOlRPFmbc

The time has come to set a goal.

Any goal.
One goal?
My goal! 

I have been here on the gripboard sense 2013 [you can find my first gripboard post on page 94 of the “Introduce Yourself Here” tread – Oct 17, 2013]

 
Sense that time, I have basically just been playing around with grip training, but I do love it so.   I have a growing arsenal of Grippers and grip tools.  Actually, when I think about the money invested, it's a bit depressing.

My first real taste for the grip community came in 2015 when Nathaniel Brous invited me to his “GripTogether” at his house.  It was a great time and I even did my first ever short steel bend there.  It was the mighty Green nail.  I would also do a Blue nail that day, but someone had to pre-kink it for me.

I have now been to Jedd’s leg of the Worlds Strongest Hands in 2015, as well as Gripmas 2015.  While I did compete in both, I can not say I actually trained for either -- as I was still only playing around with grip training.

I will be going to Gripmas again this year.  It will be the only competition I will get to compete in this year.  Now that Chris Rice has announced the implements, I might actually try to train a little for this competition.

That said, I have two other things to work on first… or shall we say two goals on the horizon.

I have read many times that the only real way to make measurable progress is to set a goal and work towards it.   I lack the relentless passion that I need, but I am trying to find it. 

I did this back in High School when I was a pole vaulter.  Back then my goal was 14’3” which was exactly one inch higher then the school record.  While I literally came up short of that goal, I could jump 13’6” in my sleep.

When it comes to Grip, there are so many cool things someone could set there eyes on, and to be honest, I am not sure I am ready to make this my first true grip goal, but a fellow gripster has been egging me on, and the reality is -- it is time I pick at least One Goal, so why not this?

While I am still not completely convinced that this is a realistic goal, Nathaniel Brous has taken me under is wing, and he is convinced I can do it, so here we go…
Cottrell is now a bender, with the RED as his first KMS Goal. 

I will be honest, I am so new to bending in general this might not be the smartest first goal, but I am under the guidance of a good coach (and friend) so why the hell not?

The cool thing about setting a bending goal, is except for grip people, it is outside almost anyone else’s reality… so you can keep working towards that goal, yet your average family and friends have precisely zero understanding what that feat of strength takes. 

I have a second goal  -- which is actually more important then the first!  I am 40 years old and I am 15lbs over weight.  For you big guys I am sure that is nothing, but I am 5’8” and currently 175lbs.  

Just two years ago I was 165lbs and in 2013 I was under 160lbs.  I used to train BJJ so I have a general idea of my weight from years earlier.  I was in the range of 158-163lbs  from 2005 to 2010. 

Basically I am looking at almost an 11% weight gain over the past 10 years.  NONE of that is muscle.  I think it is safe to say, even with me not training BJJ anymore, there is no acceptable reason for me to be over 165lbs.  While I am now “middle aged”, the real reason my pants have gotten tight is I drink too much beer and I do not exercise.

So Goal #2  --which is actually more important--  is to get my weight back down to at least 165lbs.  I plan on getting this done ASAP so when I cross it off my Goals list, I will be left just  looking at KMS#1 -  I’m Seeing Red.

I will not be posting every workout, but instead I will treat this as a semi regular progress report.  My next post will list where I am currently at in the "Drill Rod Alphabet" and what my first Bending Work will look like, but for now I must  get ready for work...

I don't care about bench, squats or deadlifts.. I wish I did and I realize how great they are. But they do nothing for me personally  I'd rather carry rocks..

I'm either 5ft10 or 5ft9.. I hover between 172-180bs.

I've hired Jedd Johnson to be my coach and i'm going to lever 20lbs sledgehammers and lift the inch if it means I die trying. There will be some bending thrown in too...

Chasing a 400+ Bench again and probably not terribly far away at the moment. Started Benching again in December. Hoping to exceed that number at least one more time before I am too old and broken to do it. Last time was before my back injury in 97' which followed with 9yrs off from all lifting after that. Though I have worked up to 385 or so a few times in the last decade but change of focus and and / or injuries followed by months or more not benching always set me back to square 1. On the grip side Grippers are not terribly high at the moment and I need to start training Euro and crusher for the next comp in 6 weeks. Last time I touched a euro was at Nats last yr in June. Took about 6 months off from training after Nationals. So hopefully having a public log may get me back on track.

Last gym workout. 3/7/208

8min bike warmup

Bench

10x 135 (CG, feet on bench), 3x 135 (CG, feet on bench)

3x 225 (CG, feet on Bench)

3x 275

3x 315

4x 325

Standing OHP

8x 135

9x 175

Pullups 285# BW

4x w/ 35# Bumper between knees

9x 8" wide grip overhand

Hammer curls w/ 35# KB (gripping side upright portion of handle with bell in front)

LH 8x

RH 14x

DB wrist curls 65# DB

LH 12x

RH 20x

Later, Grippers

#1.5 x 8

LH #2 x 3, #2.5x 3 (20mm), #2.5x 3 (20mm), #2.5 OC (8sec)

RH #2.5x 3, 149# x 3 (20mm), 149# x 3 (20mm), 149# OC 9sec

Current bodyweight: ~185 lbs
Hand size: 7 3/16”

Currently: closed a CoC #2, working on a half 75lb York 1st gen blob, and building strength on the rolling handle. I’ll be posting videos here along the way.

Goals by September 2026:
– Close a #3 COC
– Lift Blob50
– Lift 180lbs+ on a rolling handle

Country: USA
Gender: Male
Age: 33 (9/26/92)
Height: 6'1
Weight: 195 lbs

First day of gripper training: 7/6/21, 38 CoC Sport starting point

First close:
26 IronMind CoC Guide - 7/14/21
38 IronMind CoC Sport - 7/14/21
52 IronMind CoC Trainer - 8/4/21
66 IronMind CoC No. 0.5 - 12/15/21
76 IronMind CoC No. 1 - 1/26/22
86 IronMind CoC No. 1.5 - 2/12/22
91 Standard Silver (Ag) - 2nd gen (Filed) - 4/27/22
96 Standard Gold (Au) - 1st gen - 4/27/22
100 IronMind CoC No. 2 - 5/25/22
104 IronMind CoC No. 2 - 7/6/22
107 GHP Level 5 - 1st gen - 1/18/23
108 IronMind CoC No. 2 (Filed) - 1/18/23
112 Standard Platinum (Pt) - 2nd gen - 1/25/23
116 Standard Platinum (Pt) - 2nd gen - 1/25/23
119 GHP Level 6 - 1st gen - 4/22/23
122 IronMind CoC No. 2.5 - 4/22/23
124 Standard Platinum (Pt) - 2nd gen (Filed) - 12/30/23
127 IronMind CoC No. 2.5 - 12/30/23
132 Standard Iron (Fe) - 1st Gen - 12/30/23
136 Standard Iron (Fe) - 1st Gen - 12/30/23
140 Standard Iron (Fe) - 2nd gen (Filed) - 12/30/23
143 IronMind CoC No. 3 - 12/30/23
146 GHP Level 7 - 1st gen - 3/8/25
152 IronMind CoC No. 3 - 6/21/25
156 IronMind CoC No. 3 (Filed) - 7/17/25
160 IronMind CoC No. 3.5 - 3/23/26
164 Tetting Elite
168 IronMind CoC No. 3.5
172 Standard Titanium (Ti) - 2nd gen
175 IronMind CoC No. 3.5
178 Standard Nickel (Ni) - 2nd gen (Filed), 89.5mm spread
179 GHP Level 8 - 2nd gen
184 IronMind CoC No. 3.5
188 IronMind CoC No. 3.5
192 Standard Tungsten (W) - 2nd gen
196 Standard Tungsten (W) - 1st gen
200 GHP Level 9 - 2nd gen
205 IronMind CoC No. 4
210 IronMind CoC No. 4
214 IronMind CoC No. 4
216 Silarukov 150
219 IronMind CoC No. 4
224 IronMind CoC No. 4
230 Standard Chromium (Cr) - 2nd gen
234 Robert Baraban 365
238 Standard Chromium (Cr) - 2nd gen
243 Standard Chromium (Cr) - 2nd gen
255 GHP Level 10 - 1st gen
260 GHP Level 10 - 2nd gen
264 Holle Level 5
355 Atomgripz 6-Band

GripperMania GM150 - v8.6 (February 2024 model)

My goals are lofty and, to some, may seem impossible - but what other kind of goals are worth having?

Let the journey up the mountain begin.

Some background info:

Age: 39

Height: 5'9"

Weight: 195

I've been weight training for 27 years and competing in powerlifting for seven, having done about 20 meets. I started competing as a 242 (weighed 235) then decided to drop some weight, and cut down to under 200lbs. I've been about 195 for close to two years now. I also figured I'd be a lot more competitive as a 198er than 220 or 242. I competed in the Beast in the East steelbending championships last summer and took first in the LHW class. I've been bending steel for close to five years, and messing around with grippers for about the same. I recently got more involved in pinch grip and have been working a lot with the Ironmind Hub and the GripTopz, trying to improve my numbers. I'd love to do a grip comp. or two next year!

To give a perspective what my levels are (and where I'm trying to go) ...

My best numbers in powerlifting (single-ply):

Squat - 550

Bench - 440

DL - 550

My best bends/grip:

5.5" Red Nail - IMPs

505lb. x 7" drillrod - IMPs

Red Nail (DU) - BBW

5/8 x 21.8" A36

SCF Reg. Plain #000

IM Hub - 57.5

With grippers, I've come within 2-3 mm from closing the COC #2.5 with a MMS. Recently, I got a few GHP grippers and have been doing some work with the GHP5, which has been great.

I am now age 46, been lifting for 25 years now. Competed in Strongman from 2003 to 2008 in the under 200# class. I weighed about 180 back then.

I really went off track 10years ago, gained a fat belly, now I’m right where I want to be to start gaining real good size. I’m about 195#.

Mistakes I made in the past regarding 1-rep training is I was a complete minimalist and not doing light work messed me up. Doing conventional dead lift and squats, OUCH, odd lifts and other lifts are needed for balance. And not warming up properly.

To me there is nothing like pushing a 1-rep for feeling satasfied in regards to muscle building and fat loss. Yes I love high reps but you can’t duplicate a good 1-rep. So that is going to be the goal in most workouts. 

Oh yeah Boogz is huge influence!!!!!

LETs GO!!!!!!

Sunday 10-20-24

Heavy Gobblet squat using hammer bar, bottoms up-

175 x1 (10# PR)

Monday 10-21-24

Floor press bottom up-

120 x20

142 x20

152 x36 (PR)

209 x12 (PR)

Tuesday 10-22-24

lunch - squats 92# x80reps 1-set

later-

1-arm Barbell Press-

with 50# book bag-

77 x1 (PR with book bag)

No book bag - 82 x1 ea. arm (PR) 

VID-