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Road To Coc#4 - Time To Get This Done!


Paul Savage

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Cheers t. Yeah it helps, shes enjoying it. Much like myself she is very competitive, our air hockey games are pretty brutal.

July 26th 2012

Grippers paused deep set

Right

- RB330 x 9,6,5

Left

- RB300 x 5,4,6

Axle one hand deadlift to 90.5kg a hand

30kg blob two hand hold hard way then easy way

Extensors with two rest pauses

Capable of at least 12 on the 330, hands were not fresh and i'm always stronger between sets of squats - good news. The left is stronger than that is tech issue. Just wanted to see if that weight would be heavy on the axle - not really.

Did get the 9 rep set on film but was shadowing after 5 reps. Will get good vid of double figures.

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You don't look anything like what I thought! Good work here, both you and Sarah.

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I used to be about 4 stone heavier with long hair and no beard.

July 27th 2012

Standing axle strict press 10kg, 30.5kg, 40.5kg, 50.5kg x 10

Side handle push ups 2 sets, last narrow

Didnt want to do too much today

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Nice reppage of the 64kg DB with 2.5 inch handle.

What can you do with an actual Inch DB?

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Cheers t. Yeah it helps, shes enjoying it. Much like myself she is very competitive, our air hockey games are pretty brutal.

July 26th 2012

Grippers paused deep set

Right

- RB330 x 9,6,5

Left

- RB300 x 5,4,6

Axle one hand deadlift to 90.5kg a hand

30kg blob two hand hold hard way then easy way

Extensors with two rest pauses

Capable of at least 12 on the 330, hands were not fresh and i'm always stronger between sets of squats - good news. The left is stronger than that is tech issue. Just wanted to see if that weight would be heavy on the axle - not really.

Did get the 9 rep set on film but was shadowing after 5 reps. Will get good vid of double figures.

Great to hear, I know your air hockey games are competive :D Nice gripper work

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Cheers. In the past i have done 50 total (left+right) deadlifts in a session of the inch lifting it without tilt. Am much stronger with tilt. I don't have an inch to use now.

July 30th 2012

Axle front squats 50.5kg (just wanted to try these)

Grippers (deep set again)

Right - rb330 x 8, 10, 8

Left - rb300 x 7, 7, 6

One hand axle deadlifts to 100.5kg (scaled at 101.1kg) each hand

Grippers (again, deep set)

Right - bc500 x 26, 22, 20

Left - hg400 x 25, 21, 20

Axle bent rows underhand grip 50.5kg 3 x 10

Axle shrugs overhand grip 100.5kg 3 x 10

Thick towel grip deadlift drop set 120.5kg x 8 / 90.5kg x 8

Lying leg raises x 20

Towel grip hammer curl 3 drop set against bands

difficulty of grippers used

- rb330 =3.75

-rb300 =3.35

- bc500 =3.25

- hg400 =2.85

(Note that these are not calibrations, it's just to give you a rough idea. They are rated by hand from myself and other grip guys/obviously thick handles are different)

Definately not fresh for this one either but some pb's with the grippers again anyway. Skin starting to get beat up but i don't think i will bruise my palms without going heavier.

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I used to be about 4 stone heavier with long hair and no beard.

That describes exactly what I was picturing!

Good work on your physique.

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August 2nd 2012

Plate raises 3 drop sets 20/10kg

Side handle push ups with two rest pauses, one set, one set narrow

Didnt have much time

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August 6th 2012

Axle front squats arms out infront to 51kg x 10

Grippers deep set

Right - RB330 3 sets 8 reps

Left - RB300 x 7,8,9

Axle underhand rows to 91kg x 10

Axle romanian deadlift/shrugs 91kg 3 sets 10 reps

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August 8th 2012

Sarah

Leg extensions 3 sets

Leg press 3 sets

Plate press (strict) / plate raise superset 3 sets to 25kg/10kg x 8/8

Arm over arm simulation 3 sets

Dumbbell laterals 4kg 3 sets 10 reps

Dumbbell romanian deadlift/shrug superset lying leg raises 2 sets

Me

Leg extensions 3 sets

Leg press 3 sets

Alternate dumbbell raises superset standing press to 20kg x 8/8 + 8

Reverse grip push ups 3 sets 20 reps or more

Dumbbell laterals 10kg 3 sets 10 reps

Sarah didnt have the best training whilst in japan as she was ill with the smog but doesnt seem to have lost any strength. Might be stronger.

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Will update how things are going every now and then - so far am happy since back training grip, i feel i'm pretty strong in both crush and thickbar. I would say this is the best base/early strength level i have had so i feel the peak will be good. The problems i always have are not having any rest and also getting bruising on my palms but will be getting more rest and i know now that i cant train the thin handle grippers heavy often so i have to do a lot of training with thick handles as well as grip training other than grippers.

The plan right now is to do thick handles next time (will take a high grip on hg400) with more axle work and thick handle dumbbell. Then back to thin handles try for an easy set of double figured on rb330 and then will go for credit card the next time. Am hoping to get it for multiple singles, that would be the first step. After that i would like to work upto multiple singles/reps on hg500 before going to medium 4. Have lost bank card so will get new camera when new card arrives.

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August 10th 2012

Sarah

Front squats against bands 4 sets

Store gripper 2 sets reps each hand

Arm over arm simulation 3 sets

20kg plate press x 10 superset 10kg plate x 10 for 3 sets

axle bent over row reverse grip thumbless 30kg 3 sets 10 reps

axle romanian deadlift/shrug 51kg two sets six reps

Me

One leg squats 3 sets reps each leg

Grippers deep set:

- hg400 taking high grip 3 sets each hand (1-5 reps

- bc500 x reps each hand 20/16

- hg400 x reps each hand 28/23

log press x 10 superset 20kg plate raise for 3 sets

Axle bent over rows underhand grip 71kg 3 sets 8 reps

Axle romanian deadlift/shrug 91kg two sets 10 reps

Did get vids on webcam but didnt turn out that great. Have card for proper camera now. This was pretty brutal.

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Slight change of plans in that were (attempting to at least) training every 4 days which means we wont be going back to olympic gym till the monday after next. It just works out better dates wise for her comp.

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Have seen britains most powerful hands comp in october / want to compete so am in training for that now. Am still working towards 4 cert in back of my mind.

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August 15th 2012

Sarah

Front squats against bands upto all 5 bands x 10

Grippers deep set several sets best trainer 22 right, 9 left

Log press 42kg x no go (very awkward log)

Drop to 20kg plate press strict x 20, x ?? slow on way down

Axle deadlifts 51kg x 8, 71kg x 3, 91kg x 3 (straps on last, drop to 51kg x 16

Giant set of towel grip hammer curls, overhead extensions, push ups and sit ups

One hand pinch with two 10kg plates

Me

Paused one leg full squats 3 sets 5 reps per leg

Grippers deep set to HG500 several sets best closed right, 1/8th off left then rep sets bc500 & hg400 left only

Log strict press 42kg x 12, 15-20, 47kg 2 x ??

Axle deadlift overhand in gloves to 126kg x 8

Giant set towel grip hammer curls, overhead extensions, push ups

Axle behind the back wrist curls 51,61kg x ??

Axle reverse curls thumb over 31kg x ?? drop 21kg x ??

30kg blob two hand hold

That log is deceptive, she would do other log at that weight easy. Legs, shoulders and grip looking good, need to bring up her back a bit.

I missed the 500 by 2mm a bunch then when i finally closed it i hurt my palm, felt like it was bruised, really hope not.

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Palm does not feel bruised although it is very sore. No grippers for right hand next time and then light after that. I wasnt 100% so was happy with my strength. Could have had it for multiple singles right with a bit better setting technique. I think i will be capable of a close left and reps right fairly soon.

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August 20th 2012

Sarah

Squats holding plates infront two 20kg x 10

Grippers deep set coc trainer two sets best 23 right / 20 left

Axle deadlift to 75kg x 3

Regular deadlift 100kg x 2 backdown set 70kg x ??

Plate press 30kg x 7 (3 strict) then 40kg x 2

Arm over arm upto 125kg on sled

Farmers walk 60kg x 24m drop and turn halfvway for 2 sets

Stones to 65kg no tacky

Me

One legged squats x 10/10

Grippers deep set HG400 x 37 right / 27 left

Axle deadlifts overhand grip to 182.5kg x 1 (just to do 400lb) then 155kg x 15

Plate press strict 50kg x 14

Arm over arm to 304kg on sled

64kg 2.5" grip dumbbell x reps then some thumbless lifts

Pinch hold two fat 20kg 1 minute 6 seconds

Sledge hammer deadlifts / levers

Push ups on axle superset side laterals

Alternate dumbbell curls 22.5kg x ?? Drop 15kg x ??

Me axle

Sarah gripper

http://youtu.be/I4ZShHXGlbc

Couple others on there too.

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Cheers guys.

Have been thinking lately and had a bit of a crazy idea to try cert the #4 at under 200lbs bodyweight. Was 212lb in the morning of that last workout. I think this will be the plan if ioan makes the cert today or not but just see how it goes. Also want double no set of #4's at sub 200.

In training for this comp i would like to get vids of 81kg 2.5 inch bell lifts either hand, reps at 200kg on the axle, double deadlift of two fat 20kg (similar to yorks by looks of them), hg500 closes either hand and sledge deadlift of my 7kg hammer (14lb head). Would be happy enough with those.

Have just got a new 3 and 4 with silver bullet. The 4 is low mounted and 3 inch spread so probably very hard, the 3 is 3 inch spread but higher mounted. Have adjustable thickbar on the way. Palm didnt hurt from 400 reps though grippers felt like crap, i was wanting 45-50 with right hand.

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August 23rd 2012

Sarah

Plate raise 10kg / strict plate raise 20kg two sets (last 10/10)

Smith bench press +20kg two sets (first 6 reps without assist)

Side lateral machine 3 drop set

500m concept 2 row in 151.6

Me

Plate raise 20kg / strict plate press two sets (last 8/12)

Smith bench slow negatives +40kg two sets

Side lateral machine 3 drop set

500m concept 2 row in 132.8

I think sarahs time on the row was good, mine pretty terrible, had nothing left through last half.

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August 25th 2012

One legged squats +2.5kg x 10/10

Grippers credit card set

- RB300 3 x 3 reps right 3 x miss left

- new #3 2 x 10 reps right, 2 x 3 reps left

Grippers parallel set

- #3 3 x 20 reps right, 3 x 10 reps left

Grippers bullet hold

- vulcan gripper 2 sets each best 48 seconds / 47 seconds

Plate pinch hold in gloves 2 10kg two sets each hand

Sledge wrist curls 2 sets each arm

Behind back axle wrist curls in gloves 71kg x 10, 81kg x 8

Reverse grip axle curls thumb over 21kg x 12 superset 2 10kg reverse grip pinch hold

Extensors 2 sets each hand

Not the best on grippers today, my technique was off on credit card without doing it for a good while. Slit my pinky right hand doing reps with new #3 (only 3 i have).

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I think i'm gonna stick to light grippers for a while, it's impossible to reach peak strength on grippers when your doing a lot of other grip work and with minimal rest between recent workouts they are going backwards. Will have to tape the #3's front handle and work with that. It has a spread of over 3 inch and tough sweep so good for training credit card. Was finding the technique difficult for ccs, would like to work up to doing sets of 10 either hand with no resets (i was,doing set/insert card each rep yesterday) as i struggle to hokd the position. Heavy grippers is too much for my skin at the monent.

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August 28th 2012

One legged squats x 12/12

Pull ups palms facing 3" smooth bar x 15

Giant set dips, push ups, side laterals

One arm hang thumbless grip 3" smooth bar 3 sets each hand

Towel grip hangs 3 sets

Front lever wrist curls superset rear lever wrist curls 3 sets each arm

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August 31st 2012

Sarah

Squats against bands upto all 5 bands 4 sets of 10 reps

Grippers trainer wide rep sets of 10 each hand

Axle deadlifts 71kg 4 sets

plate press superset plate raise 20kg/10kg 12/12 4 sets

Pinch hold two 10kg 4 sets best 42 seconds

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