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I was REALLY looking forward to the Canada Grip Sport Nationals. After a three-year absence of a Nationals due to pandemic-related restrictions, I was eager to compete for this title once again. When Brad Provick contacted me a few months ago about a big grip contest that he was organizing in May, I suggested that he make it the Nationals. Jason Steeves, who had originally planned to host the contest in 2020, and I, who hosted the event in 2019 and the years before, didn’t yet have plans to organize the contest in 2022. So, with Brad ready to go, and with the success he’s had in growing the sport in Saskatchewan, I thought it would be a great opportunity. He agreed, but on one condition: that I make the trip out west to defend my title. I was definitely up for doing this, as I had been looking forward to travelling out west for a while to compete with the grip greats of the region. I knew that the Nationals would be very competitive. James Jeffers, Brad Provick, Tom Bryson, and I have had very similar contest performances over the past couple of years, and I knew there were several others who weren’t far behind. The contest was indeed competitive – even more than I expected. And there were several surprising performances from competitors I didn’t know, or that I knew very little about. More on this later… This was only my second trip to Saskatchewan. I had been to Moose Jaw in 2008 for the Canadian Armwrestling Nationals, but had never been to Regina. I stayed at a hotel that was directly in front of the venue: a strongman gym specializing in strength sports called Mettle Performance Training Centre. It was a perfect space for the contest, with plenty of seating for competitors and spectators alike. There was also plenty of food, including some great pulled pork sandwiches provided by competitor/sponsor Scott Pirsak and his wife. I had met Tom and James before, but it was the first time I got to meet Brad, Scott, and everyone else in person. I recognized most of the names, but it was great to be able to put faces to them. Among these competitors was Joy Brown, a 73-year-old competitor who writes poetry. She’s even published an entire collection of grip sport-related poems! I’ve already read it and it’s great! This year’s Nationals consisted of five events: the Double Overhand Apollon’s Axle Deadlift, the IronMind BlockBuster Pinch Block, the 2.25” Crusher, the Two-Hand Tips Tester, and the Little Big Horn. First up was the axle, which has traditionally been a strong event for me. But I also knew that it was a strong event for many of the competitors in attendance, including Tom Bryson, who holds the Canadian record. I was a little worried, because I had tweaked my back a few weeks ago and was unable to train with the axle using heavy weights. Luckily, my pre-contest rest period seemed to take care of this, as I didn’t experience pain during the contest. I managed to lift 190 kg, which is not a PR, but I was very satisfied considering the circumstances. Three competitors lifted more: Brad got 195, and both Tom and Tristain Hoath were successful at 200. Next up was the IronMind Pinch Block. Several competitors were able to lift big weights with this, including Al Block, who set the Canadian masters record with a lift of 40.1 kg. I managed 38.1, which was a slight disappointment because I expected to lift 40+. The big surprise in this event was the performance of first-time competitor Carter Colleaux. At 20 years of age and weighing only about 180 lbs, he lifted more than everyone else in the room: 43.2 kg! Just grams away from the overall Canadian record! We were all extremely impressed. The third event was the 2.25” Crusher, which I expected to be my best event, relatively-speaking. I was hopeful that I could lift at least 105 kg, but I did even better than that, with a successful lift of 107.2, breaking the overall Canadian record, and world record for the 93 kg class. I attempted 109.5 and got it up about 5 inches, just one inch short of the height requirement. Needless to say, I was very happy with this performance. After three events, Brad and I were either tied for the overall lead, or we were fractions of a point behind Tom (I can’t recall). The Tips Tester was next. I was confident that I would be able to put up a good number, given I had recently broken the Canadian record in a contest in March. I did lift a good amount (148.3 kg), but it turns out the Tips Tester was a good event for many competitors. 10 guys lifted more than 300 lbs! But the person who truly shined in this event was 105 kg class competitor Mike Schiml. Mike had competed in a few grip contests prior to Nationals, and based on his results I knew he was strong, but he’s REALLY strong with the Tips Tester. He managed a lift of 171.2 kg (over 377 lbs)! The contest was run using last man standing format, and I believe he was the only competitor for the last four or five weight increments. We were all wondering “just how high will this guy go?” After four events, Tom was in the lead, Brad and Mike were in second and third place (can’t recall the order), I was in fourth, and I think James was in fifth. The scores were very close. We all knew that the last event was James’s best event: the Little Big Horn. So we expected him to climb up a few spots, but we didn’t know exactly how much ground he’d be able to make up. My LBH training had been going well, and I felt a lift in the 105 kg range would be possible. Luckily, I was able to make a big lift (106.3) when I needed to. James had the top lift with 111.55 (a new Canadian record). Tom, unfortunately, struggled, which caused him to fall several spots in the standings. When the final tally was made, James had earned just enough points to secure the overall title, with a score of 467.6 points (percentage-based scoring was used). I was in second overall with a score of 465.1, and Brad was in third with a score of 464.3. Talk about a close contest! Rounding out the top five were 105 class competitors Mike Schiml (452.6) and Carter Colleaux (436.6). I can’t recall many details from the women’s division, but Christina Kaluza-Hughes was the top lifter, tying or winning four of the five events. It was a very interesting contest. Each event was won by a different competitor, and three events were won by 105 class competitors. Not only were there awards for the top finishers in each class, but there was also prize money! I walked away with $450. (But that’s not all. My hotel also happened to be right next to Casino Regina. I decided to venture over and play a bit and made some more money. All combined, I won enough to more than cover all of my expenses for the weekend (flight, hotel, food, etc.)!) So, yes, I was very happy with my weekend. I can’t say enough about the great job Brad and his team did with this contest. Competing in one of his events really is a great experience. I would definitely recommend attending one of his contests if you ever have the opportunity to do so. His efforts are growing the sport to the point that he may need to host two King Kong dates to accommodate the number of competitors he’s expecting. Bravo Brad, Scott, and the entire team!

Todays training hg300 10 reps right coc 2.5 10 reps left cobalt 1 rep right hg300 5 reps left coc 3 3 reps right ghp7 failed left ghp7 5 reps right hg300 4 reps left ghp7 3 reps right hg300 4 reps left hg300 6 reps right 3 reps left coc 2.5 20 reps right 10 reps left

Training has been great and consistent I’ve done a bad job of keeping up with this log lately.. have been very busy heres a few fun lifts/highlights from the week.

Bw 81.1kg(holding water) *light upper body pump day after heavy upper body day yesterday. Seated overhead DB press 10kg/10kg x 10/10 12.5kg/12.5kg x 10/10 15kg/15kg x 10/10 17.5kg/17.5kg x 10/10 20kg/20kg x 10/10 9/9 1 arm low cable row 20kg x 10/10 L/R 35kg x 10/10 L/R 50kg x 10/10 10/10 L/R 45kg x 10/10 9/9 L/R Overhead tricep extensions(using wrist cuffs) 20kg x 15 30kg x 12 40kg x 10, 10 Incline DB curls 10kg x 10/10 12.5kg x 10/10 15kg x 10/10 17.5kg x 8/9 Seated partial lateral raise(john meadows style) 10kg x 20 15kg x 20 17.5kg x 20

Also sent in the entry for my son (age 15). He's participating in this as a gift to me for Father's Day.

Today's session: Grippers+1 HP+Wrists Vulcan V2: Warming up: 1-1/2-2/3-3/4-4 1 no set single: 8-8 I decided to attempt a no set again. I nearly closed it but the Vulcan slid which made me miss. I ended up closing it "around" my fingers which can cause joint pain so I am not going to attempt this again. 3 negatives: 10-10 PR! 60mm pinch block: 10 kgx8 15 kgx5 17,50 kgx3 20 kgx1 23,75 kgx1 I kept missing singles in training but I have finally found my training max for 1 HP. This method of ramping up to a max feels great! Wrists: Sledgehammer+plate+60mm rolling handle Plate wrist curl: 10 kg Plate reverse wrist curl: 10 kg 60 mm rolling handle thumbless wrist curl: 32,50 kg (PR!) My wrist curl is getting strong FAST!. 6 kg Sledgehammer: Radial deviation Ulnar deviation Pronation Supination Circumduction Recovery: Vulcan V2 Orange spring: 2-2 3x failure Extensor"bucket": 3x failure

Two new achievements from my last workout: Ghp7 MMS (142): 2*15kg pinch eleiko plates, left hand:

More today squat 4 sets 5 reps 340lbs low handle trap bar deadlift sets 6 reps 390lbs GHR 3 sets 15 reps ab wheel 3 sets 30 reps

2022/05/17 Grippers I'm alternating between grippers and bending for 5 days in a row now, so tomorrow will be just normal gym, no grip related stuff. - Standard adjustable Ti, Level 3, filed handle RGC 135 RH 7x1 MMS: only 2 full closes, but I really tried LH 7x1 MMS: no closes as expected To be honest, the super wide spread (it's the lowest setting of this adjustable) and the filed handle is just too much for me technically. You have to be really good at setting a gripper to nail this. The long set is energy consuming, and if there is a slight slip the handles won't close because you have to be in a really good position mechanically for the filed close. I think I will get a normal handle, and use the filed one when I'm stronger and can use higher levels with slightly narrower spread. The RGC diff should be ~5 lbs. - Silarukov-1 adjustable replica, parallel choked, level 7-10 RH/LH: 4x1 These felt a little bit too easy for singles, so I switched to one setting higher. - Silarukov-1 adjustable replica, parallel chocked, level 6-11 RH/LH: 6x1 barely missed two with my RH Because of how the joint at the top behaves on this gripper, RH is actually harder. - GD Iron 90 Level 4, handles touching, wide spread no extensions RH/LH: 5x5 GHP block set Finished with doing high reps on level 2 and 1.

Bw 80.1kg Close grip larsen press 60kg x 5 65kg x 4 70kg x 3 75kg x 2 80kg x 1 85kg x 1 80kg x 6 75kg x 6 50mm Thick bar pullups Bw x 5 +5kg x 4 +10kg x 3 +15kg x 2 +20kg x 1 +25kg x 1 +20kg x 6 +15kg x 6 Rope pushdowns(using 2 ropes, much better for hitting long head) 20kg x 10 30kg x 10 40kg x 10, 10 Rope hammer curls(using 2 ropes) 20kg x 10 30kg x 10 50kg x 10 55kg x 12+15 sec hold at mid point Cable rear delt raises 5+5kg x 15 10+10kg x 10 5+5kg x 20, 25

Hannah the Destroyer @hannahthedestroyer is a special athlete. She won the Women’s Division for the 2nd year in a row. She also destroyed this steel framing hammer for a record. Was awesome to see!

London @londonschuirmann won the Slim the Hammer Man Most Improved Award. Every time I see him he is getting much stronger. He is putting in the work necessary to be great. If he keeps it up, he will be on the podium next year. He finished 2nd in unbraced bending this year. He is very strong! Here is a video of the medley run that London was in:

Got 2nd place in the unbraced portion of the Michigan bending and breaking championship. I lost to Don C (no surprise there!). It was a great competition, with strong people, and I did some braced bending for the first time. I didn't think I would, but I enjoyed braced bending a lot. I got this awesome trophy modeled after Slim the Hammerman, for most improved. I will surely treasure that piece.

Todays training incline bench 4 sets 10 reps 185lbs Cable row 4 sets 15 reps 180lbs chin ups 3 sets 8 reps 55lbs DB preacher curls 3 sets 12 reps 45lbs face pulls 3 sets 15 reps 155lbs rolling thunder 3 sets 11 reps 145lbs 155x1, 165x1 PR

Quick workout today, only had an hour Fatgripz DL 135x5 225x3 275x1 300x0 very very close 225x5 Blob 46lbs Two lifts right and broke it off the ground a few times lefty. This was my first time ever lifting it so I'm super happy! . Rogue deep dish 45 hub X1 each hand. This thing is super slick. Gotta get some old school deep dish 45's.

2022/05/14 Braced (short bar) and DU bending CRS (SS400 ) 8mm x 200mm (0.315" x 7.87") 4x CRS (SS400 ) 9mm x 200mm (0.354" x 7.87") Some of them went really off-center, not sure why. CRS (S45C) hex 7mm x 180mm (0.276" x 7") After doing a few 7mm bars (not on the picture), I tried DU bending this for 10 minutes (with breaks of course). All I achieved is 21 degrees and a very sore left wrist. Much harder than the A2-70 bolt I did a few days ago, this material in this shape is absolutely brutal. With my "normal" CRS with the same dimensions hex, I can do 10 in a row with small breaks, no problem. The kink until ~10 degrees is fine, but the sweep is super unforgiving. Anyways, finished it to 2" braced because I was mad at it. Btw I'm glad I did grippers yesterday, felt really good.

Bw 80KG exactly. Larsen press 60kg x 3 65kg x 3 70kg x 3 75kg x 3 80kg x 3 85kg x 3 *Rep P.R. 80kg x 5 75kg x 6 Incline Db press Pair of 30kg x 6, 6, 6, 6 PJR Pullover 20kg x 10 25kg x 10, 9, 8 1 arm rope pushdown 5kg x 10 L+R 15kg x 8 L+R 10kg x 10 R x 7 L 1 arm overhead rope extention 10kg x 10, 10, 9 L+R

2022/05/11 I didn't train any grip related stuff for a few days, and today I made a Double Underhand certification attempt for the Horrido A2 bolt (never tried it before). Here is the bend itself: The first hit was a little bit clumsy, but got it ~90 degrees on my second hit (for people not familiar with bending, in this style the requirement is 40 degrees). In total it was ~14 secs. If somebody is interested in the full cert attempt video, here it is. I'm really glad that the attempt was accepted! The full workout: 2x CRS (SS400 - low carbon) 7mm x 180mm (0.276" x 7") CRS (S45C - medium carbon) 7mm x 180mm (0.276" x 7") Basically warmup. But a note to myself: this is not enough. Horrido A2-70 bolt: stainless (303) 8mm x 180mm (5/16" or 0.315" x 7") Despite the questionable first hit, it wasn't particularly hard, so I continued bending hex bars. I felt really warmed up after this. 6x CRS (SS400 - low carbon) hex 7mm x 180mm (0.276" x 7") 1-2 hits to ~90 degrees. Good workout. Everything was done in doubles of suede + leather.

Today's session: 2 HP+Thickbar 60mm pinch block: 10 kg 20 kg 30 kg 40 kg 60mm rolling handle: 10 kg 20 kg 30 kg 40 kg Recovery: My hand is still recovering from the skin tear so I decided to grab my Vulcan for my recovery. Vulcan V2 Orange Spring: 2-2 3x failure Extensor "bucket" 3x failure

Todays training hg300 10 reps right coc 2.5 10 reps left cobalt 2 reps right hg300 4 reps left coc 3 4 reps right hg300 5 reps left ghp7 6 reps right hg300 4 reps left ghp7 5 reps right hg300 3 reps left hg300 9 reps right hg300 3 reps left coc 2.5 25 reps right 12 reps left

Bw 79.9kg *first time under 80kg for about 6 months. Kbell swings 20kg x 15 28kg x 15 Squats* working on form and wearing flats for the first time in over 7 years. Ive ditched the Olympic lifting shoes for now. Ive been Training in flat water shoes for the past 2 weeks and they have proved amazing for deadlifts and now squats. 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 2 60kg x 5, 5 Good mornings 20kg x 5 30kg x 5 40kg x 5 50kg x 5 1 leg toe press(slow controlled 2/2 sec pos/negative) Sled x 10 L+R +10kg x 10 L+R +20kg x 10 L+R +30kg x 10 L+R

5/18/22 # Time: Zero-Dark-Thirty, 0415 LT BODYWEIGHT Warm-up Vaccuum Stomach, 3x 15sec Verkhoshansky AB, 3x 5sec Eagle Claws (clenching fists) HTT (high-tension techniques) Main Push-up, RM Test. Performed 40 resp GRIP Grippers 100lbs, 10 reps 200lbs, 1/1 150lbs, 3/5 Grip Hang, 2x 1 mike, Rest 3 mikes between sets AFTER ACTION REPORT Session duration: 20 mikes Total Push-ups performed in this session: 40 ---------------------------------------------------

Wow! Huge numbers everyone. Canada is strong

Todays training low pin press 4 sets 5 reps 240lbs DB row 4 sets 12 reps 110lbs Swiss bar OHP 3 sets 10 reps 105lbs Pull ups 3 sets 7 reps 47.5lbs tricep pushdowns 3 sets 12 reps 145lbs EZbar curls 3 sets 10 reps 105lbs

5-16-2022 1. Bench- 175,205,235x5 2. DB Bench- 3x30 3. Seal Rows- 4x10 4. 3” Saxon- 155,175,200,210,215x1, 200x1 Broken down and tired for todays training….still wanted to hit some decent work.

Warming up Trainer , #1. Left 7 reps ccs #2 4 reps ccs #2 4 reps ccs #2 4 reps ccs #2 4 reps mms #2 Right 7 reps ccs #2.5 4 reps ccs #2.5 4 reps ccs #2.5 3 reps ccs #2.5 4 reps mms #2.5 Pony pinch Behind the back wrist curl

Indian Club 2 set(s) IB2 club - 0,75kg 2 set(s) Spalding club - 1,1kg Crush - grippers Right hand 1 set(s) x 10 x CoC S (43lb) 1 set(s) x 8 x HG 150 1 set(s) x 3 x CoC T (61lb) 1 set(s) x 2 x CoC 0.5 (73lb) 1 set(s) x 2 x CoC 1 (80lb) 1 set(s) x 4 x CoC 1 (80lb) 3 set(s) x 5 x CoC 0.5 (73lb) Left hand 1 set(s) x 10 x CoC S (43lb) 1 set(s) x 8 x HG 150 1 set(s) x 3 x CoC T (61lb) 1 set(s) x 2 x CoC 0.5 (73lb) 1 set(s) x 1 x CoC 1 (80lb) 1 set(s) x 3 x CoC 0.5 (73lb) 3 set(s) x 5 x CoC T (61lb) Expand your hands 1 set(s) x 10 x IM white band (Right / Left) 1 set(s) x 10 x IM green band (Right / Left) 1 set(s) x 5 x IM yellow band (Right / Left) 3 set(s) x 10 x IM green band (Right / Left) 3 set(s) x 10 x IM white band (Right / Left) Gada 10-2 swings - two handed 2 set(s) gada 140cm - 6,5kg 1 set(s) gada 140cm - 8kg 1 set(s) gada 140cm - 10kg I'm noticing that recovering is getting better. When I started 2 weeks ago I had to rest for one week after the thickbar and gripper training. This time I will only train when my hands/fore arms feel fully recovered. Don't want to risk injury again. Did somewhat heavier volume training with the grippers. Right is stronger than left (in contrast with my thickbar training). The extensors are a lot weaker and that's why in the past I was susceptible to inury. This time I'm paying more attention to antagonistics and wrist work. The indian club and gada training combined with grip create a great synergy. They do wonders for the body, create the perfect warmup and lubricate the joints and decrease all the tensions around the joints and delicate tissues.

2022/05/15 Grippers I hade to try out my GD 90 now, that the handles can touch... GD Iron 90 Level 4 (wide spread, no extensions) RH/LH 2x5 GD Iron 90 Level 5 (narrow spread, no extensions) RH/LH 3x1 These singles were much harder now that the handles must touch. Big difference. IM CoC#3 parallel choked (unrated) RH 5x1, clean reps LH 5x1, as far as I could, but no closes

Todays training deadlift 4 sets 6 reps 410lbs SSB squat 3 sets 10 reps 280lbs leg press 3 sets 15 reps 400lbs cable crunches 3 sets 25 reps 160lbs

2022/05/13 Grippers My right hand still didn't recover from that small injury, so I had to warmup a lot. Also, since I didn't do much grippers recently, I didn't attempt anything really hard (and low rep). - Lot of reps with the GD Iron 90 at levels 1,2,3,4 - narrow set, without the extensions Proper warmup! - CPW x GG4 @RGC 115 RH/LH 2x5 GHP block set - Standard Iron parallel choked @RGC 134 RH 3x5, LH 3x3 - U-shaped parallel adjustable gripper set to @RGC 128 RH 6x5, LH 6x4 No problem, probably should have done 6 and 5 reps. But I think my gripper is more like RGC ~125 at this setting. This is the lowest setting on this gripper. - GD Iron 90 Level 5 - narrow set, with extensions RH 6x3 pinky on the extension line LH 6x3 pinky on the extension line (maybe a little bit lower than RH) Because I used the narrow setting, I didn't set it with my other hand, so it felt just hard enough. Btw, I should clean and oil all my grippers... Not training, but I got a new toy: GHP Level 7 with a GHP block (I want to do GHP certs in the future). This will be the gripper I will close for the MM0 cert when I'm ready (the CoC#3 I have was in a choker for about a month, and I plan to put it back). I didn't try closing it yet, just tried out how the handles feel. I really like it, the knurling is much better than on a CoC. Braced bending (mid-long flat bar) I ordered these bars with some CRS for DU bending. I didn't get more because I'm trying to figure out what would be good dimensions for me to do flat bar. I kinked them on my knee (using a towel), then finished them between my thighs. - HRS 9mm x 19mm x 500mm (0.354" x 0.748" x 19.69") Too easy, might be good if shorter. - HRS 9mm x 25mm x 500mm (0.354" x 0.984" x 19.69") This was harder to kink, but within one minute in total. I need shorter or thicker. Glad I didn't order more. Wrists - 5x12 supination with bands - 5x12 radial deviation with bands

Bw 80.2kg Barbell rows(1st time in about 6 months) 40kg x 6 60kg x 5 70kg x 4 80kg x 3 90kg x 2 100kg x 6 Deadlift 100kg x 3 110kg x 2 120kg x 1 130kg x 1 140kg x 1 Axle deadlift 100kg x 1 110kg x 1 120kg x 1 130kg x 0, 0 * to knees 125kg x 1 1 arm row 30kg x 5 L+R 40kg x 5 L+R 55kg x 5 L+R 50kg x 10 L x 12 R Rope hammer curl 30kg x 30+30 sec hold mid point.

So Fip already posted on his YouTube channel. I will also post the videos later on but here is Fip's channel.

So last Friday I felt a weird pop in my left pinky during deadlifts and it was sore the next day but got better the following days. Went to the doctor to check it out and lucky he said I am good to go. I celebrated tonight by hitting a 2.25” crusher PR!

Pretty productive session today, I received my 176 rated Titanium from @Cannontoday and took it for a spin, I think one more grip session and i'll have it down Hit 4 reps on my Cobalt directly afterward followed by 4 reps on the #3 to finish off the session I've basically completely stopped using lower grippers which i suppose is an achievement in and of itself

We 4 days away from Grip Sport Canada Nationals in Regina, Saskatchewan! 27 Entries total - 19 Men and 9 Women 7 Men’s -105 kg class 12 +105 kg class 4 women’s -84 kg class 5 in +84 kg Prize money: Men's Overall 1st - $250 2nd- $200 3rd- $100 Men's -105kg class winner - $250 Men's +105kg class winner - $250 Men's Master's winner - $100 Women's 1st overall - $200 + $50 IronMind gift card Women's -84 kg class winner- $50 Men's Winner of the Apollon's Axle, Blockbuster pinch and Horn get a $50 IronMind gift Card We should see records fall in all the events from what I've been told and seen! The battle between the top 2 women overall will be world class numbers. Men's overall will be very close- we could likely have a different guy win every one of the 5 events! Thanks to Ironmind and Grip N Bend for the sponsorship nods! Also big thanks to the Gripboard members who signed up and are making the journey to Saskatchewan, including Eric Roussin, 5X Grip Sport National Champion who is coming 2500 km to defend his title! We will post the full results on here along with pics on Monday.

5/11/22 # Time: Zero-Dark-Thirty, 0350 LT BODYWEIGHT Push-up 10 reps every 45 seconds for 40 sets Then Sit-up, 50x Side Bend, 2x 20@32kg Frog Kicks, 10x Leg Raises, 20x Flutter Kicks, 4CT, 20x Session duration: 45 mikes Total Push-ups performed in this session: 400 Total Pull-up/Chin-up performed in this session: 0 --------------------------------------------------- # Time: 0640 LT WEIGHTLIFTING PTTP Deadlift Cycle 3, Week 1, Session 3 Warm-up Deadlift, 5@220lbs Main Deadlift, 5@330, 5@297 lbs # resting 5 mikes between sets One-Arm Cable Lateral Raise, 5/2 @2 blocks Barbell Curls, 5/2 @88lbs Then Barbell Culrs, 4/10 @70lbs every 30 seconds Wrapped up with HLR, 5/2 Windshield Wipers, 5/2 # turn left and right counted as one rep Dragon Flag Negatives, 5/2 Grip Pinch Holds, 4 seconds x5 per hand with 44lbs plate Session duration: 36 mikes Total Push-ups performed in this session: 0 Total Pull-up/Chin-up performed in this session: 0 ---------------------------------------------------

Strong comp!!! Congrats to everyone.

Gripsport National Championships 2022 – FINAL PLACINGS Men 1st James Jeffers – 467.6 pts Overall Champion 2nd-Eric Roussin – 465.1 pts -105 Kg class winner 3rd-Brad Provick – 464.3 pts 4th- Mike Schiml – 452.6 pts 5th- Carter Colleaux – 436.6 pts 6th Tom Bryson – 432.9 pts 7th Tristain Hoath – 428.0 pts 8th Ryan Grabarcyk – 400.7 pts 9th Al Block – 396.1 pts Masters Winner 10th Tyler Olsen – 387.0 pts 11th Scott Pirsak – 375.8 pts 12th- Blair Cossette – 360.6 pts 13th – Mike Frost – 348.7 pts 14th – Matthew Cathcart- 258.6 pts 15th Cory Baladerda –231 pts (DNF) 16th – Rick Nelson – 125 pts (DNF) Women 1st Christina Kaluza-Hughes - 495.6 pts Overall champion 2nd Kendra Panko – 457.6 pts 3rd Taunia Stevens – 385.4 pts 4th Desiree Deise – 368.6 pts -84kg Women's Winner 5th Pam McQueen – 367.1 pts 6th Maddi Grey – 363.1 pts 7th Karla Freisen - 344.7 pts 8th Joy Brown – 241.5 pts 9th Jordyn Halladay – 185.8 pts

Today's session: Grippers+1 HP+wrists Vulcan V2 gripper: 3 negatives: 10-11 PR!!! 300 lbs golden grip gripper: 1 No Set attempt I decided to give this gripper a try again this time while I was already fatigued from my negatives. The gripper is narrower than before but it is still wider than a CCS I am still able to do a card swipe. I nearly closed it I couldn't believe it! This probably means that I am more than ready for the no.3 cert. 1 HP: 60mm pinch block: 10x8 15x5 17,50x3 20x1 25x0 (miss) My block is just way too slippery I am going to buy some griptape(skateboard tape) and put it on my block. It is just simply impossible to hold on to and I am not training my grip this way. Wrists: Plate curl: 10 kg Reverse plate curl: 10 kg Front/rear sledge choke Supination hold Sledgehammer curl Pronation hold Rolling handle thumbless deadlift: 40 kg Rolling handle reverse curl: 35 kg I decided to attempt a Miller lever for the very first time. I was able to hold the sledgehammer handle in between the 2 knurlings while performing it. On top of that I was already fatigued because I attempted it at the very end of my workout. I am SUPER happy with this attempt! Recovery: Vulcan V2 gripper: 3x failure 2-2 Extensor "bucket": 3x failure

Fat grips deadlift (again) Worked up to 275 for 2 singles, missed 295. Still tired from yesterday. Incline narrow grip bench again orange bands (70lbs each, ELITEFTS) 115, 8 sets of 3 135,2 sets of 3 135 no bands, 4 sets of 8 Tricep extension with red band (smaller than orange) Dumbbell skull crushers 35x12 50x3x10 Did some grip with LBH, 2 3/8 rolling handle and FBBC grab ball. Worked up to 90lbs and did some long holds at the top.

Grippers are cleaned and oiled. Btw I filed down the stoppers on my GD Iron Grip 90, and now the handles touch on all levels.

Friday – May 13, 2022 Warmup (Supersetted Grippers and Bands) Guide x 5,10,15,20 Greens x 25,25,25,25 Sport x 10,15,20 Yellows x 10,15, 20 Working Sets (Two minute rests between sets) Trainer x 30 #.5 x 20 #1 x 12 #1.5 x 7 #1 x 10 #.5 x 20 Trainer x 30 Cool Down Guide x 5,4,3,2,1 Greens x 25,20,15,10,5

22-05-12 Reverse Bending M6x150 mm Grade 10.9 bolts 1: to 39-39 deg in single corduras 2: to 38-39 deg in single leathers 3:. Same as second 4: Same as second and third 5: To 20'ish deg in single corduras (wasn't trying hard enough on this one) Grippers Vulcan Filed Light Set Practice Up to 2 reps on 6-6 in my left hand and almost 1 rep in right hand (got it in the normal range tho). I think it's about the same as my best level when I trained this. However that was not during my peak on grippers. Maybe 7-7 should have been my max when I could set any 3.5 gripper consistently. 22-05-13 Grippers Vulcan Filed 3-3: 2x20 5-5: 1x10 7-7: 1x5 adj SM 135~: 5x2 LH / 2, 2, 3, 3, 3 RH Vulcan Filed 8-8: 2x30 pumps Already feel improvements on grippers from training the set.

Todays training OHP 3 sets 10 reps 125lbs banded Swiss bar bench 4 sets 10 reps 165lbs thumbless reverse grip curls 3 sets 12 reps 92.5lbs tricep bar skull crushers 3 sets 12 reps 80lbs DB flies 3 sets 12 reps 50lbs the flask 5 sets 157.5lbs 5,6,6,7,6 reps, 180x1, 187.5x1 PR weight don’t include flask and loading pin. I think that’s over a body weight lift. Can’t remember what the flask or pin weight but I am weighing in at 191.

Decided to post my bench sets.

5-11-2022 1. Fat Grips Deadlift- 185,225275,305x1 2. Back Extenisons(w/ 25lbs)- 3x10 3. Reverse Hyper- 205lbs for 4x15 4. Hanging Leg Raises- 5x10 5. Cleans, Transfers, timed holds and Hangs for time with the new King Louie Bell (inch style handle.. weighing 97lbs)

Today's grip session included only 3 sets of Grip Hang each of 40 seconds.

Yesterday 68KG (150LB) Ulnar KB Lift- pretty darn hard. Try to keep horn level.

More today squats 4 sets 6 reps 330lbs low handle trap bar deadlift 3 sets 8 reps 370lbs