Paul Savage Posted December 30, 2012 Author Share Posted December 30, 2012 Been tried by 3 other gripboard members. Is harder than an average 4 for me even with big hands (have tried several hg500's, all above 4 level). If you dont believe me that's cool. I cant do 4 every week as thin handles bruise me but see how skin feels. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted January 6, 2013 Author Share Posted January 6, 2013 So quick update, i tried HG500 but failed, basically my arm has been messed up in the joint an i'm struggling to set anything. I couldnt get it in position. I managed to do thor SE for 3 pretty shakey singles afterwards. My left hand however was on good form (still struggling to set though), i managed to close the SE which i'm pretty sure is toughest i've closed. Again, no camera, i've misplaced the lead for it, will be on a mission to find it tomorrow. I have a week off next week so hopefully can heal my arm and film next training session. Will try for medium 4 right and se left. 1 Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted January 23, 2013 Author Share Posted January 23, 2013 Did a gripper workout the other day, thor super elite multiple singles medium width set right handed, left hand sets of two rb330 mms. Last night did this with either hand testing new gripper for my bro.. http://www.youtube.com/watch?v=vb3mSLcxFbU 1 Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted January 28, 2013 Author Share Posted January 28, 2013 Did grippers after pressing today, reps on #3 with no set and credit card then mms rep drop set starting RB330 right RB300 left Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 4, 2013 Author Share Posted February 4, 2013 Febuary 4th 2013 Ok so update is that i have decided to go for the #4 cert, which will be done at the bodypower expo held in birmingham between 17-19th of may. This is going to take as my primary focus from now until then. All the gripper training i've done over the last several months i've logged here so as you can see, it isn't much. I trained grippers 3 times last week in an attempt to shock my body into regaining some strength. I have got all new grippers and ccs closed the new 3.5 in the last of the three sessions. As said previously i will attempt to cert all 3 grippers and not just #4 so is good to know i can already do two of them. I will rest a while now before hitting grippers again. I do have englands strongest man under 120kg later in the year but with the #4 cert being my main goal till may i will log all my training here. Got a free pass to david lloyds gym today for myself and my girlfriend sarah.. me incline dumbbell press 36kg close grip smith press with slingshot 140kg with a drop plate load chest press with slingshot 160kg x 8 with drops plate load shoulder press 80kg x 10 with drop plate load pulldown 160kg x 10 with drops 140kg x 10 with drops plate load row 220kg x 5 with drops 180kg x 8 with drops giant set 32kg kettlebell strict presses, dumbbell laterals, lying tricep extensions swimming sarah incline dumbbell press 12kg x 10 close grip smith press 40kg x 7 plus 3 rest paused plate load shoulder press 20kg x 7 with drop plate load pulldown 80kg x 8 with drop plate load row 60kg x 7 with drop swimming That's actually sarahs first time doing any kind of training in months, pretty crazy how strong she was. Shes had on going back pain despite chiro. Has had a scan which we will get the results for soon. 1 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted February 5, 2013 Share Posted February 5, 2013 (edited) Solid lifting from boy you and your gf also. What is both of your bw's at ? Looks like the 3.5 will be no problem if your closing a new one after a layoff with a ccs. So at worst you'll be the first to cert on the 3 and 3.5 which is already amazing-assuming you don't get injured- Edited February 5, 2013 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 6, 2013 Author Share Posted February 6, 2013 Yeah i'm trying to keep injuries at bay. Beeb getting some tendon pain in my right arm recently and also right shoulders been clicking in the joint. Nothing too bad though. Got some deep tissue massage on the arm earlier. As for bodyweight, this morning i was 113.6kg so right at 250lbs. Carrying excess weight though, wouldnt much over 200 if i was cut up. Sarah wouldnt want me to discuss her weight, you know how women get haha Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 6, 2013 Author Share Posted February 6, 2013 Febuary 6th 2013 seated calf raise to four 20kg x 6 with two drops leg press 4 sets to +520kg x 8 (last set light wraps) plate loaded squat to +200kg x 8 (last set light wraps) weighted hyper extensions 22kg bar on shoulder to failure with two rest pauses (20 seconds) Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 11, 2013 Author Share Posted February 11, 2013 January 11th 2013 To update, i have done grippers again, didn't end up filming because i recovered quicker than expected and wanted to do them as soon as/didn't have camera with me. Just got done with chest/back training (trying a little bit of a different split with gym work), hopefully i can get my forearms massaged in a bit, do some contrast baths and hit up more grippers later, which would be filmed. I've thought about doing a few different things, including a max effort/dynamic effort routine but have decided to do high volume work with the grippers. Basic aim is to do as many closes as possible in each week with a set gripper. I'm gonna tape the handles up later to avoid destroying my skin and not going to use chalk. This will make it much harder and i think #3 for right and #2.5 for left will be plenty to start. If i get consistent or bad tendon pain i will take a day or two off but going to try do high volume/high frequency. Some extensor and thumb work will be thrown in when i call it quits for the day. Two days ago i used #2.5 for both hands, did a bunch of reps for a ton of sets. Bodyweight is upto 114.1kg morning weight without clothes, 116.6kg night time weight with clothes (no shoes). Ordered some creatine and bcaa/glutamine. plate loaded chest press with sling shot +200kg x 10 plate loaded lat pull down +120kg x 12 plus drop incline dumbbell flys 27.5kg x 10 20 second rest presses x 4 20 second rest presses x 3 palms facing machine row 2 sets of 10 seated palms facing chest press with sling shot to stack with two drops pull ups palms facing x 7 plus jumping negatives x 3 pec dec fly to failure superset upper back machine to failure Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 11, 2013 Author Share Posted February 11, 2013 Not letting me copy and paste for whatever reason but video update on channel. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 13, 2013 Author Share Posted February 13, 2013 If you have not watched vid i started gripper training routine on monday doing a lot of volume using singles. Ended up doing 50 singles either hand using #2.5. I repeated this process the following day. Towards the end of this i was getting a slight bI t of pain in my right palm so have decided to take a couple days off. I don't think it's bruised per say, possibly just sore. I did grippers two days before starting the routine with a lot of rep volume and also heavy chest press in this time frame so think my palm/s maybe need a little rest. Will do grippers again friday and update with video. Febuary 13th 2013 Bodyweight (clothes/no shoes) was 117kg before training Sarah trained with me again today.. me (no belt/short rests) plate loaded seated press to +100kg x 6 with two drops behind neck smith +40kg x 12 superset 20kg plate raise to failure plate loaded squat superset leg press several sets last +280kg x 5 / 400kg x 7 weighted hyperextension bar on shoulders to +42.5kg x 8 20 second rest pause x 2 20 second rest pause x 2 dumbbell curls 10kg x 21's dumbbell concentration curl 15kg x 10/10 with drops Felt good other than right shoulder not feeling right, couldn't do laterals (it clicks) sarah plate loaded seated press to +40kg x 10,10 seated dumbbell laterals 2.5kg x 10,10,15 light leg extensions leg press 160kg x 10,10 hyperextensions x 6,6,6 dumbbell curls 2.5kg x 21's dumbbell concentration curls 5kg x 20/20 with drops The results of her back scan were a bulding disk and damage to 3 other disks. Light back work/rest was recommended. Trying to avoid having her back in any kind of bad position and taking it very light/easy with the exercise. She went chiro again the other day. As you can see, really hasn't lost any strength, maybe even gained strength if that's possible?? Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 18, 2013 Author Share Posted February 18, 2013 Febuary 17th 2013 Plate loaded pulldown underhand grip to +200kg x 4 with two drops Plate loaded pulldown overhand grip +160kg x 8 with two drops Plate loaded row to +220kg x 6 with drop Smith machine shrugs to +170kg x 15 Am having problem after problem trying to train grippers. Might end up being later in the week now - not the best. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 21, 2013 Author Share Posted February 21, 2013 Febuary 20th 2013 plate loaded squat to +280kg x 5 seated calf raise to four 20kg x 8 plate loaded chest press to +240kg x 3 with drop, +200kg x 12 plate loaded shoulder press to +100kg x 8 with drop incline dumbbell press 40kg's x 9 superset incline dumbbell flys 17.5kg side lateral machine to stack then two drops (did grippers between sets #3 right, #2.5 left, 25-30 singles each hand) Struggled a bit on the squat so called it for quad training. Think fishing tip i was on the other day took some out of my legs, was way easier last week. Grippers felt good, no pain in palm. Couple more vids on channel. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 25, 2013 Author Share Posted February 25, 2013 Febuary 25th 2013 Ok i now can't do the cert in may, is going to have to be a few months later (august) so i have extra time. Due to this i'm going to change a couple things with training. Won't be doing grippers as often/as much for the time being. grippers.. right - RB300 6 sets of 3 ccs - COC#3 x 10 ccs - COC#3 x 25 mms left - COC#3 6 sets of 3 ccs - COC#2.5 x 10 ccs - COC#3 x 12 mms plate loaded chest press using sling shot to +220kg x 11, +240kg paused x 4 with drop plate loaded high row using fat gripz to +160kg x 8 with drop incline dumbbell press 35kg x 12 paused plate loaded row two handed using fat gripz to +160kg x 10 with drop plate loaded bench press using sling shot +120kg x 10 plate loaded shrug using fat gripz 3 sets +120kg x 10 incline dumbbell flys 25kg x 10 one hand dumbbell lifts using fat gripz at 80kg http://www.youtube.com/watch?v=lYyxVA3mafs 1 Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 27, 2013 Author Share Posted February 27, 2013 Febuary 27th 2013 (no belt) back squat to 152.5kg x 8-10 deadlift to 152.5kg x 8-10 giant drop set of leg extensions, lying leg curls and hyper extensions Just kinda seeing where my strength was at using a barbell since i havent done much recently. It was pretty good, these weren't difficult. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 28, 2013 Author Share Posted February 28, 2013 Febuary 28th 2013 plate loaded seated press to +100kg x 10 with drop plate loaded chest press narrow grip to +160kg x 10 paused with drops 2 supersets rear/side laterals 3 supersets dumbbell curls/extensions Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 4, 2013 Author Share Posted March 4, 2013 March 4th 2013 After having yesterday off work i felt stronger than usual on grippers so took a jump to the 3.5 (330 little too much for now i think) right handed, kept it at #3 left, just more controlled closes. grippers right.. - to (hard) coc#3.5 for 5 ccs singles - giant drop set rb300, coc#3, coc#2.5, coc#2, coc#1 max ccs reps left - to coc#3 for 5 ccs doubles - giant drop set coc#3, coc#2.5, coc#2, coc#1 max ccs reps The last singles on 3.5.. http://www.youtube.com/watch?v=S1gQ5ZXiwHo plate loaded chest press using slingshot to +240kg x 4 with two drops plate loaded pull down using thick towel grip to +80kg x 12 regular grip +140kg x 6 with two drops incline dumbbell press 40kg's x 11 seated cable row using long bar with fat grips 3 sets last with drop plate loaded bench press from bottom up +120kg x 6 with drop dumbbell shrugs using fat grips over thick handles to 45kg x 10 with drop standing cable flys with drop superset push ups x 10 Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 4, 2013 Share Posted March 4, 2013 Beast. In a good way though. :-) Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 7, 2013 Author Share Posted March 7, 2013 Thanks - wouldn't say beast yet but starting to think i'll get there March 7th 2013 (no belt) plate loaded squat to +320kg x 8 (light wraps) deadlifts to 202.5kg hack squat with slow negatives +140kg x 8-10 with drop weighted hyper extension with bar on shoulders 2 second hold at top 42.5kg x 8 with drop Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 8, 2013 Author Share Posted March 8, 2013 March 8th 2013 After a few days of straight rest sarahs back felt good enough to come train. Am adviced she needs to be strengthening the muscles to protect the disks while they heal as well as premoting blood flow to them. sarah hyper extension superset ab machine 5 sets leg extension superset lying leg curl 3 sets machine row 3 sets lat pulldown 3 sets plate loaded chest press to +40kg with drop plate loaded shoulder press 3 sets +10kg x 10 close grip bench press 22kg 3 x 10 side lateral machine superset rear delt machine 3 sets plate loaded shrug 4 x 10 me plate loaded shoulder press to +110kg x 4 with two drops, +90kg x 4 with drop close grip bench press using slingshot 122.5kg x 5 with drop rear delt machine superset side lateral machine 3 sets dumbbell curl two arms 2 x drop sets 20kg ab machine stack x failure, 20 seconds rest x failure, 20 seconds rest x failure Quote Link to comment Share on other sites More sharing options...
Philip_777 Posted March 9, 2013 Share Posted March 9, 2013 Beast. In a good way though. :-) I agree with Geralt. Good luck Paul. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 11, 2013 Author Share Posted March 11, 2013 cheers philip March 11th 2013 grippers right - to (easy) COC #4 x 5 ccs singles - (easy) COC #4 x 4 mms paused, x 4 mms paused with drops left - to RB300 x 5 missed ccs singles (2-3mm on all) - RB300 x 4 mms paused, x 4 mms paused with drops plate loaded chest press using slingshot to +240kg x 6 with drop, +220kg paused x 7 with drop plate loaded high row using towel grip to +160kg x 7 with drops incline dumbbell press 45kg x 3 (cramped up) with drop long bar cable row using fat gripz 2 sets with a drop cable cross over to failure superset push ups to failure dumbbell shrugs using fat gripz to 55kg x 8 with drop decline bench press 102.5kg x 12 paused with drop machine row palms facing x 8 with drop Vids of grippers were a bit crappy so not uploaded them, will be trying to get better ones. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 19, 2013 Author Share Posted March 19, 2013 (edited) March 19th 2013 Grippers right.. - to RB300 for 5 ccs singles - mms (medium) COC #4 x 1 - mms max reps 3 drop set starting with RB330 - ccs max reps 3 drop set starting COC #3 left - to COC #3 5 ccs singles - mms RB330 x 1 - mms max reps 3 drop set starting RB300 - ccs max reps 3 drop set starting COC #2.5 deadlift to 202.5kg x 2 (warm ups using fat gripz) plate loaded chest press to +160kg with drop plate loaded frame deadlift using fat gripz to +170kg with drop seated chest press palms facing grip superset pec deck hyper extensions superset push ups 3 sets to failure no rest between Not letting me copy and paste vid link again, have check out channel. Edited March 19, 2013 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 20, 2013 Author Share Posted March 20, 2013 March 20th 2013 rear delt machine 3 sets, last with a drop side delt machine 3 sets, last with a drop plate loaded shoulder press to +80kg x 10 superset plate raise 20kg x 6 drop 10kg x 6 hack squat to +180kg x 8 (light wraps) leg press to +480kg x 8 (light wraps) jeffersons 62.5kg 2 sets of 12 lying leg curl 3 drop set Still feeling ill, struggling to breath etc but getting better Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 22, 2013 Author Share Posted March 22, 2013 March 21st 2013 lat pulldowns 3 sets one arm dumbbell row to 80kg x 6/6 standing plate loaded row 4 sets last with rest pauses plate loaded pullover 2 sets with a drop plate loaded shrug to +120kg x 12 Quote Link to comment Share on other sites More sharing options...
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