bseedot Posted July 3, 2001 Share Posted July 3, 2001 07/02/01 COC #1- Lx3, Rx3 Lx3, Rx3 COC #2- L, R L, R L, R x attempt This #2 is mine and is more difficult than the one I normally use. BC. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 4, 2001 Author Share Posted July 4, 2001 07/04/01 Finger ext. in sand bucket- Rx20, Lx20 Juggling- 1 set of 50 catches Finger ext. in sand bucket- Rx20, Lx20 Juggling- 1 set of 50 catches Finger ext. in sand bucket- Rx20, Lx20 COC #1- L, R COC #2.- L, R BB Master.- L x attempt (2mm), R x attempt (6mm) COC #1- L x overcrush, R x overcrush 4x4 wood block pinch (2 hands)- 100 lbs., 125 lbs. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 6, 2001 Author Share Posted July 6, 2001 07/05/01 COC #1.- Lx2, Rx2 COC #2- L, R BB Master- L x attempt (2mm), R x attempt (2mm) L x attempt (1mm), R x attempt (7mm) COC #2- L, R COC #1- L x overcrush, R x overcrush Farmer's walk- ~15 lbs. each- 1/3 mile in 5:18 Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 8, 2001 Author Share Posted July 8, 2001 07/07/01 Stone juggling- 2 set of 100 catches (caught 60 in a row today) 2" diameter vertical bar lift- Rx96 lbs., Lx96 lbs. Rx141, Lx141 Rx200 (broke the ground), Lx200 (broke the ground) COC #1.- Lx5, Rx5 I weighed my stones today up at my local hardware store. They are as follows: 1) 19"x15-1/4" circumference; 6-3/4 lbs. 2) 14-7/8"x13-5/8" circumference; 4-7/16 lbs. 3) 14-1/2"x10-7/8" circumference; 3-7/16 lbs. This is the first time I've seriously attempted a vertical bar lift so I'm hoping that those numbers will increase quickly. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 8, 2001 Author Share Posted July 8, 2001 07/08/01 BB wrist curl (full ROM)- F45x10 EZ bar wrist curl- E20x10 Plate curl (25's)- Rx26.5 lbs. x2 reps, Lx26.5x2 BB wrist curl (from parallel)- F95x5, F145x1, F165x1 EZ bar wrist curl- E25x10 BB wrist curl (full ROM)- F65x15 EZ bar wrist curl- E30x15 COC #1.- Lx3, Rx3 "F"= flexion, "E"= extension E's are always full ROM Additional plate curl weight is centered on 25's. I am hoping that once I can do 40-45 lbs I will then be able to plate curl a 35. However, as I am unsure of the mathematics involved in such a calculation, this is just a guess. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 9, 2001 Author Share Posted July 9, 2001 07/09/01 COC #1.- Lx3, Rx3 Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 11, 2001 Author Share Posted July 11, 2001 07/10/01 COC #1.- Lx2, Rx2 COC #2- L, R, L, R COC #1. straphold- L x 25 lbs. x attempt, Rx25 Lx25, Rx25 COC #2.- L, R x attempt COC #2- L, R 4x4 wood block pinch (2 hands)- 130 lbs., 140 lbs. Farmer's walk- ~15 lbs. each- 1/3 mile in 5:18 I am very happy with my COC work. I brought my grippers to work and had to show everybody throughtout the day that these things actually can be closed with one hand. I thought I may be a bit worn out for the grip session, but I was fine. I would have got the first straphold with my left, but the handles twisted sideways from overcrushing it and the lift was lost. I think that heavy strapholds like this are difficult for that reason. The #1 is too easy now, but the heavy weight obviously forces me to really crush the thing. Unless I'm really careful the handles can squirt out sideways very easily. I should probably start placing more focus on #2 strapholds. I was also very pleased with my pinching. Both lifts were good and solid. Quote Link to comment Share on other sites More sharing options...
Guest Rog Posted July 11, 2001 Share Posted July 11, 2001 BC, are you doing any wrist curls or holds with the plates ? I think that might help with your goal of plate curling the 35. Ignoring bicep strength for the moment, I think if you could static hold a 35lb plate for 10-15 seconds, you could expect to plate curl it Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 11, 2001 Author Share Posted July 11, 2001 Hi Roger- I was thinking along these lines the other day and posted the following on the Grip Board on July 9th: "With respect to the wrist, being that the plate curl is basically just a static hold in the wrist's neutral position, has anybody ever trained, say, a barbell wrist "hold", instead of the full curl? Or any other movement with a static, neutral wrist position? I'm just trying to think of some other ways to train the wrist with a movement similar to that of the plate curl." I assume that this would have some benefit too and the weight would be more easily variable than a plate. I wouldn't get the finger strength work, but I'm OK in that department for now. I'll try the wrist curls and static holds with the plates too. Even two-handed with a 35 or 45 would work. Thanks Roger. How's that Elite treating you lately? Or, perhaps more appropriately, how are you treating it? BC. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 12, 2001 Author Share Posted July 12, 2001 07/11/01 COC #1.- Three finger close (w/o index finger)- L x attempt, R x attempt, L, R, L, R, L, R, L, R x attempt, L, R x attempt Barbell wrist curl (full ROM)- F45x10, E45x10 Static parallel plate hold (2-hands)- 35 lb. plate for 30 sec., 35x30 sec. COC #1.- Lx5, Rx5 Leaving off the index finger was fun on the COC. It really made me concentrate on squeezing the ring and pinky fingers. Those #### plates are tough no matter how you do 'em! Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 13, 2001 Author Share Posted July 13, 2001 07/12/01 COC #1.- Lx10, Rx10 wrist roller- 2" diameter from 52"- F50 lbs.x1 rep, E50x1 4x4 wood block pinch (2 hands)- 110 lbs. wrist roller- from 58"- E50x1, F50x1 4x4 wood block pinch (2 hands)- 130 lbs. wrist roller- from 58"- F50x1, E50x1 4x4 wood block pinch (2 hands)- 150 lbs. wrist roller- from 58"- F50x3, E50x3 COC #1.- Rx10, Lx10 plate pinching (25's) R x 15 sec., L x 13 sec. COC #1.- Lx10, Rx10 Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 15, 2001 Author Share Posted July 15, 2001 07/13/01 Morning workout- Stone juggling (6.75, 4.5, 3.5 lb. stones)- 3 sets of 100 catches. COC #1.- Lx10 reps, Rx10 reps 10 singles each hand (alternating hands) Ironmind lever bar- front raise- Rx 5 lbs.x 15 reps, Lx5x15 Rear raise- Rx10x15, Lx10x15 Magic wand- outward- Rx2.5 lbs.x 25 circles, Lx2.5x25 Inward- Rx2.5x25, Lx2.5x25 Outward- Rx5x10, Lx5x10 Inward- Rx5x10, Lx5x10 COC #1.- Lx10, Rx10 Wrist plate curl- Rx10 lbs. x20 reps , Lx10x20, Rx10x10, Lx10x10 The magic wand, as I call it, is named such because I don't know what or if there is a name for the exercise. I rest my entire forearm on a flat surface (e.g. table) with my wrist and hand hanging over the edge. I then cut circles in the air (as large as I can get them) with the end of the lever bar. This pattern just reminds of the movement one would use with a magic wand when casting a spell. I rest my arm on a table or bench so that I can focus on the wrist, taking special care not to place my wrist in a compromising position. I went camping this weekend and brought my grippers and newspaper to crush. The following is the remainder of the 07/13 workout and the 07/14 workout. For the most part, these were all done in one sitting. 07/13/01- Afternoon workout- Paper crushing- Rx5 sheets, Lx5 (alternating) COC #1.- Lx13, Rx13 COC #2- L, R L x attempt, R x attempt COC #1.- Lx22, Rx18 COC #2- L x attempt, R x attempt 07/14/01 Paper crushing- Rx10, Lx10 (alternating) COC #1.- Lx15, Rx15 COC #2- L, R x attempt L, R COC #1.- Lx29, Rx23 COC #2- Lx2, R x attempt I now have complete confidence and mental domination over the #2 with my left hand. I know that many Certified COC's can now close their #3 lefty, but has anyone been initially Certified with their left hand. It would be nice to have that distinction. I've been hitting me hands fairly hard this past week and have noticed that my hands do not seem as "tired" from workout to workout as they did when I trained in this manner a few months ago. Perhaps I am starting to adapt toward a higher intensity workout and am able to recover a bit faster than in the past. I'll be hitting my hands hard again tomorrow, 07/16/01, then will be taking a complete respite from grip training until the 28th of July. At that time, I expect to make some serious headway toward closing and becoming consistent with the Master and would like to begin, toward the end of September, making my #3 more than just a wall decoration. Time will tell... Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 17, 2001 Author Share Posted July 17, 2001 07/16/01 Gripwork today was done after my full-body workout. COC #1.- L, R BB Master- L x to 2mm, R x to 1mm! L x to 2mm, R x attempt COC #2 straphold- L x 10 lbs., R x 5 COC #2- Lx4+ reps, Rx2+ 2" diameter vertical bar lift- Rx176 lbs., Lx176 Rx 201 (broke ground), Lx 201 (broke ground) Rx 201 (broke ground), Lx 201 (broke ground ~12") COC #1- Lx20 reps, Rx23+ Farmer's walk- ~15 lbs. each- 1/3 mile in 5:19 COC #2- L x attempt and 20 sec. static hold- same with R COC #1.- Lx5, Rx1 Rubber band finger extensions- 3 sets of 20 each hand Well, my planned under-recovery blitz has come to an end. I'll refrain from any grip specific work until July 28th. In all, I still feel strong in my hands as my #2 straphold and Master attempts indicate. Those are both PR's for me, and that, after a volume and intensity that would have, and did, not allow me enough recovery time just a couple of months ago. 12 days and I really begin attacking the Master in earnest. Quote Link to comment Share on other sites More sharing options...
bseedot Posted July 18, 2001 Author Share Posted July 18, 2001 07/17/01 OK- so I got my shots today and couldn't resist. Juggling- 2 sets of 100 catches (two 8-pound shots and one 4.5-pound stone) 1 Quote Link to comment Share on other sites More sharing options...
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