Chez Posted March 14, 2018 Author Share Posted March 14, 2018 Really quick Sledge and extensor work last night: Sledge to forehead 6 lb sledge - 10x each hand 10 lb sledge - 5x each hand 12 lb sledge + 3 lbs mag weights - 3 sets of 10x each arm. Front Levering 6 lb Sledge 3 fingers behind tape - 3 sets of 10x each hand. Too easy. Need to move further back next time Sledge pro/sup 6 lb Sledge middle finger on tape - 3 sets of 10x each hand Extensors IM Red - 3 sets of 50x Need to keep consistent with the wrist and extensor work....... 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 15, 2018 Author Share Posted March 15, 2018 Hit up the new gym with my buddy last night. I was super tired at work and on the drive there. I haven't been sleeping well this week and my eyes were heavy on the drive over to the gym so I stopped for caffeine. It helped but still not the strongest workout. My power was lower than usual. Used my new fit grips 2.0 (about 2 3/8" once on the handles) for rowing movements to get some thickbar work in. Bench Press 275 lbs - double 285 lbs - double 295 lbs - single. This was a grinder. I knew at this point max power wasn't there tonight. Going to drop down to some 5 rep sets next week. 275 lbs - double 225 lbs - 10x 245 lbs - 5x Incline DB Bench Press 80 lb DBs - 5x 95 lb DBs - 5x 100 lb DBs - 5x 105 lb DBs - 5x Hammer Strength Lat Pulldown Facing away from machine with fit grips 2.0 on handles 90 lbs each side - 10x 135 lbs each side - 3 sets of 8x Hammer Strength Lat Pulldown facing machine with fit grips 2.0 on handles 90 lbs each side - 10x 100 lbs each side - 8x 110 lbs each side - 8x 115 lbs each side - 6x Hammer Strength Rows with fit grips 2.0 on handles 90 lbs each side - 10x 115 lbs each side - 8x 135 lbs each side - 8x 180 lbs each side - 5x 1 Arm Lat Pullsdowns with fit grips 2.0 on handle 80 lbs - 8x each hand 90 lbs - 8x each hand 100 lbs - 5x each hand 110 lbs - 5x each hand - Finished up the night doing my physical therapy stretches/exercises for my Achilles. - On Saturday I will focus on my 2" Wrist Roller since it has been confirmed as an event for grip nationals. I'll also throw in some additional thick bar work. 3 Quote Link to comment Share on other sites More sharing options...
Booze Posted March 17, 2018 Share Posted March 17, 2018 (edited) On 3/11/2018 at 6:04 PM, Chez said: sorry to hear that dude. Foot problems are the worst. They mess up your entire body's alignment and cause other issues. Yes! My lower back can just flare up sometimes for really no obvious reason also...I’m pretty sure it all stems from my feet. Im a lurker here for the most part, but am quite familiar with your gripper work from reading here and seeing you on Youtube. I have no doubt you will get the MM7! 3.5 also seems just a matter of time Edited March 17, 2018 by Booze 1 Quote Link to comment Share on other sites More sharing options...
Guest Posted March 17, 2018 Share Posted March 17, 2018 (edited) 3 hours ago, Booze said: Yes! My lower back can just flare up sometimes for really no obvious reason also...I’m pretty sure it all stems from my feet. Im a lurker here for the most part, but am quite familiar with your gripper work from reading here and seeing you on Youtube. I have no doubt you will get the MM7! 3.5 also seems just a matter of time A good way to combat foot issues is strength in your gluteus Maximus and medius.. a lot of foot and ankle issues stem from weakness there. Edited March 17, 2018 by Guest Quote Link to comment Share on other sites More sharing options...
Booze Posted March 17, 2018 Share Posted March 17, 2018 5 hours ago, Joseph Sullivan said: A good way to combat foot issues is strength in your gluteus Maximus and medius.. a lot of foot and ankle issues stem from weakness there. Interesting, I never would’ve thought that! I’ll have to investigate this further! Quote Link to comment Share on other sites More sharing options...
Guest Posted March 17, 2018 Share Posted March 17, 2018 1 hour ago, Booze said: Interesting, I never would’ve thought that! I’ll have to investigate this further! Yup. It affects you down the chain. Weak hips can manifest is foot and ankle dysfunction Quote Link to comment Share on other sites More sharing options...
Climber028 Posted March 17, 2018 Share Posted March 17, 2018 Goes both ways, a lot of hip dysfunctions are caused by lack of ankle stability. Everything in the body affects everything else. Quote Link to comment Share on other sites More sharing options...
Guest Posted March 17, 2018 Share Posted March 17, 2018 11 minutes ago, Climber028 said: Goes both ways, a lot of hip dysfunctions are caused by lack of ankle stability. Everything in the body affects everything else. Yes Mike... but typically a weak glute complex will manifest in ankle and foot issues that never get diagnosed as hip weakness. I see it all the time with my own patients. Too many try to use a cookie cutter approach to ankle and foot issues and never get beyond the root cause. I’m sure many go through the same approach and wonder why their feet and ankle mobility and pain persists..... outside of a true structural abnormality. Also weak anterior tibialis weakness is also a culprit. Quote Link to comment Share on other sites More sharing options...
Climber028 Posted March 17, 2018 Share Posted March 17, 2018 Totally agree, just speaking in general. Neck issues can cause back pain, back issues cause shoulder pain, everything is connected. People often think of bodies as machines with separate and distinct pieces but that doesn't really exist in biology. Quote Link to comment Share on other sites More sharing options...
Chez Posted March 18, 2018 Author Share Posted March 18, 2018 (edited) 19 hours ago, Booze said: Im a lurker here for the most part, but am quite familiar with your gripper work from reading here and seeing you on Youtube. I have no doubt you will get the MM7! 3.5 also seems just a matter of time Thanks man. I’m totally dedicated and won’t stop until my name is on both those lists. Glad to see you posting and getting involved on the board. It’s a great community. thanks for the advice John and Mike. I’m working hard to overcome these foot issues. I have come a long way and won’t stop improving. Edited March 18, 2018 by Chez Quote Link to comment Share on other sites More sharing options...
Guest Posted March 18, 2018 Share Posted March 18, 2018 53 minutes ago, Chez said: Thanks man. I’m totally dedicated and won’t stop until my name is on both those lists. Glad to see you posting and getting involved on the board. It’s a great community. thanks for the advice John and Mike. I’m working hard to overcome these foot issues. I have come a long way and won’t stop improving. Who’s John? Quote Link to comment Share on other sites More sharing options...
Chez Posted March 18, 2018 Author Share Posted March 18, 2018 6 minutes ago, Joseph Sullivan said: Who’s John? Oops. Sorry man. Typo. Joe. Long day and lots of training Quote Link to comment Share on other sites More sharing options...
Guest Posted March 18, 2018 Share Posted March 18, 2018 33 minutes ago, Chez said: Oops. Sorry man. Typo. Joe. Long day and lots of training 33 minutes ago, Chez said: Oops. Sorry man. Typo. Joe. Long day and lots of training I know I was just ball breaking Quote Link to comment Share on other sites More sharing options...
Chez Posted March 22, 2018 Author Share Posted March 22, 2018 behind in the log again. Trained Saturday, Sunday and last night. I'll just hit the highlights from Saturday and Sunday to save time and give a full report of last night: Saturday 3/17/18 I met up with my friend to train with him outside before heading over the gym. He did farmer's walks in his backyard and wanted me to try as well but I decided not to push the strained Achilles and just picked up some light weight in place once or twice to get the feel of it. He has a steel weight sled which I attached to my 2" inch FBBC wrist roller with extra rope and pulled it uphill on his lawn for about 8 times and probably 25 or so feet each time. This was brutal. The sled alone weighs a good amount and pulling it uphill over a bumpy lawn was tough stuff. The FBBC roller is also very slick making this even harder. My forearms got a super pump from this. Going to do this every other weekend to get ready for the wrist roller at nationals. After I finished the wrist roller, I went to the gym and finished my workout. I worked up to a set of 190 lbs x 3 on the standing overhead barbell press. I then did shrugs, upright rows and rack pulls with my 2.0 fit grips on the thickest barbell to get some extra thick bar work in. My hands were toast after this. Did some other accessory movements but nothing special and worth mentioning. Sunday 3/18/18 This is my leg day but because I'm letting the achillies heal, I just did 5 sets of leg extensions pyramiding up in weight to 210 lbs for 10 reps, and hamstring curls with 125 lbs for each set. I then hit Left hand grippers and worked up to my 172 lb COC #3.5 for a couple singles. I knew my left crush was going to be weak because I stopped training it weeks back before the 4forfeb comp and I hit thick bar twice this week (wednesday and yesterday). Surprised it wasn't even weaker honestly. I did 3 sets of 10 with a 45 lb Plate for strict plate wrist curls and 3 sets of 10 with a 10 lb plate for single hand reverse wrist curls. finished with other accessories. Wednesday 3/21/18 We got hit with a snow storm so I left work early since they said it would be its worst at 4pm. My buddy invited me over again to train with him since hes really close so I went straight from work to his place. Got in a light back and chest session: Bench Press - Decided to try a new program and these programs are always light in the beginning: 185 lbs - 8x 205 lbs - 6x 225 lbs - 4x 240 lbs - 3x 252.5 lbs - 2x 260 lbs - 1x 210 lbs - 4x - Easy stuff Incline Bench Press 185 lbs - 8x 205 lbs - 2 sets of 6x Barbell Rows 185 lbs - 8 sets of 10x Simple light workout for a snowy day 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 24, 2018 Author Share Posted March 24, 2018 (edited) Quick training session today before running to a family party: Standing Overhead Barbell Press 135 lbs - 5x 155 lbs - 5x 175 lbs - 9x. I think I could have gotten a 10th but decided that was enough. Flask 2 Hand pinch (slick flask) 166 lbs - 3 singles 151 lbs - 3 doubles 141 lbs - 3 triples - wanted to do more volume but the skin on my thumbs was too beat up Cannon Power Works 2 Hand Dynamic Pony Clamp Pinch Clamp + 5 rubber bands doubled up - 5 sets of 20x Cannon Power Works 2 Hand Dynamic Pony Clamp Key Pinch Clamp - 5 sets of 10-15 reps. Need to add rubber bands next time Machine Rear Laterals 120 lbs - 3 sets of 10 Machine 1 Arm Curls 140 lbs - 3 sets of 8x each arm Edited March 24, 2018 by Chez 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 25, 2018 Author Share Posted March 25, 2018 (edited) Freaking awesome training session today. Best gripper session since last fall and I tested out my brand new napalm's nightmare and it was great: Hamstring Curls 125 lbs - 5 sets of 10x Leg Extensions 130 lbs - 10x 150 lbs - 10x 170 lbs - 10x 190 lbs - 10x 210 lbs - 10x MMS Right Hand Grippers 194+ lb Super Elite - 6 Straight Singles! Boom! Had my buddy judge my last close to make sure. Best Session since the fall 185 + lb MM3 - single. I thought this was the 176 lb MM3 and planned it for my first double but I knew right away after the close it wasn't so only a single considering my fatigue at this point. Oh well, mistake. 174 lb RB 280 - 3 doubles. Easy money 172 lb COC #3.5 - 4 triples 165 lb Elite - 4 sets of 4x RBA Right Hand Negatives Setting 6-6 - Negative and 10 second hold Setting 6-7 - Negative and 5 second Hold Setting 7-7 - Negative and 5 second hold Crush is Strong Today! Napalm's Nightmare 2 3/8" Handles Back Extensions on Cable Row 230 lbs - 6x, 5x, 5x, 5x Napalm's Nightmare 2 3/8" Handles Cable Rows 170 lbs - 10x, 10x, 8x Napalm's Nightmare 2 3/8" Handles Lat Pulls Downs 130 lbs - 10x, 10x 140 lbs - 10x Napalm's Nightmare 2 3/8" Handles Upright Cable Rows 100 lbs - 10x 120 lbs - 10x 130 lbs - 10x - Obviously my right hand was fatigued when doing all the NN work after all the heavy gripper Closes. Next weekend is my dedicated thickbar day so I’ll go heavier with the NN - My crush is feeling strong. Feel like I'm right on track to peak at nationals at June. The 195 lb Gripper is going down 20mm Block at nationals and I should be able to kill the MM7 this summer if I stick to the plan. - Going to do extensors and Achilles PT exercises tonight. My Achilles is feeling much better. really happy with the progress Edited March 25, 2018 by Chez 4 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted March 26, 2018 Share Posted March 26, 2018 Sounds great! Keep going!!! Quote Link to comment Share on other sites More sharing options...
Chez Posted March 26, 2018 Author Share Posted March 26, 2018 6 hours ago, Jörg Keilbach said: Sounds great! Keep going!!! Thanks buddy. I feel great. In a very good groove. I'm going to really focus now to finally certify the MM7. Tunnel vision time. Quote Link to comment Share on other sites More sharing options...
Chez Posted March 29, 2018 Author Share Posted March 29, 2018 (edited) Great chest and bicep workout tonight with my buddy: Bench Press 185 lbs - 8x 205 lbs - 6x 235 lbs - 4x 245 lbs - 3x 255 lbs - 2x 265 lbs - 1x 215 lbs - 14x. Max reps until the triceps said no more Incline Bench Press 185 lbs - 5x 205 lbs - 5x 225 lbs - 3x 235 lbs - 3x Dumbbell Bench Press 85 lb DBs - 5x 95 lb DBs - 5x 105 lb DBs - 5x Decline Hammer Strength Press 90 lbs Each side - 10x 115 lbs each side - 2 sets of 8x Incline Hammer Strength Press 90 lbs each side - 10x 90 lbs each side - 2 sets of 8x Standing Alternating DB Curls 45 lb DBs - 8x 50 lb DBs - 8x 55 lb DBs - 8x My friend is insane. He stayed after to keep going. I was exhausted and cut the session there. Edited March 29, 2018 by Chez 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 30, 2018 Author Share Posted March 30, 2018 Pretty exciting news. Jedd is going to loan me his old COC #4 which rates 199.5 lbs to try. I tried it years back in 2014 months before I closed Aaron's #4 and John Eaton's #4 and I missed by a small margin. I'm stronger now so I think I have a shot. Here is the thread where I have stills of that old attempt. I want revenge this time! If I get it, it will be the third #4 I have ever closed and my first close in the 4 yeas since I closed those two in front of Aaron. I love setting up challenges for myself like this. Keep training fresh and exciting! 2 Quote Link to comment Share on other sites More sharing options...
Guest Posted March 30, 2018 Share Posted March 30, 2018 You gonna try to cert on one? That would be AWESOME! Quote Link to comment Share on other sites More sharing options...
Chez Posted March 30, 2018 Author Share Posted March 30, 2018 (edited) 15 minutes ago, Joseph Sullivan said: You gonna try to cert on one? That would be AWESOME! I wish. For the COC cert its need to be a brand new gripper. I will let you in a little secret though. I have a 199 rated GHP 9 and I bought it because my lifetime goal is to use it for that certification process since you can use your own gripper for GHP's certification process. If they never changed the original COC certification rules I would be on the #4 list. The new rules that make cert incredibly hard. Brand new gripper so you can get a tough rating and CCS is very wide. Edited March 30, 2018 by Chez Quote Link to comment Share on other sites More sharing options...
Guest Posted March 30, 2018 Share Posted March 30, 2018 18 minutes ago, Chez said: I wish. For the COC cert its need to be a brand new gripper. I will let you in a little secret though. I have a 199 rated GHP 9 and I bought it because my lifetime goal is to use it for that certification process since you can use your own gripper for GHP's certification process. If they never changed the original COC certification rules I would be on the #4 list. The new rules that make cert incredibly hard. Brand new gripper so you can get a tough rating and CCS is very wide. That stinks they changed it. I’m new to all this stuff so I am learning all this fresh. I think that’s why I always did TNS.... but I guess that will only take you so far once I broke the #3 barrier. Gotta practice other sets. You can do it! Keep at it if you want it bad enough it will be done! Quote Link to comment Share on other sites More sharing options...
Chez Posted March 30, 2018 Author Share Posted March 30, 2018 1 hour ago, Joseph Sullivan said: That stinks they changed it. I’m new to all this stuff so I am learning all this fresh. I think that’s why I always did TNS.... but I guess that will only take you so far once I broke the #3 barrier. Gotta practice other sets. You can do it! Keep at it if you want it bad enough it will be done! Ya. No one has certified on the #4 since the rules changes. That’s why the last cert was 2004. Quote Link to comment Share on other sites More sharing options...
Guest Posted March 30, 2018 Share Posted March 30, 2018 3 minutes ago, Chez said: Ya. No one has certified on the #4 since the rules changes. That’s why the last cert was 2004. Wow insane Quote Link to comment Share on other sites More sharing options...
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