Chez Posted May 23, 2012 Author Share Posted May 23, 2012 (edited) What kind of non-grip specific lifting are you doing these days? Hey Kevin. Been weight lifting for 9+ years. My routine has changed slightly over the years but I follow a body builder split. Day 1 - Back/biceps, Day 2 - Chest/Triceps, Day 3 - legs, Day 4 - Shoulders. I usually do 3 different exercises for the big muscle groups (Chest, Back, Quads etc..) and 2 for the small muscle groups (Biceps, triceps etc..). Sets are in the 8-12 rep range. 3-4 sets per exercise. I start with the heavy compound movements first (for example I do some form of press first for chest) and then isolation movements later (for chest this would be like a fly movement). Sometimes I change things up but this works best for me. I have also never been seriously injured since I don't go super heavy (1-3 reps) often. Edited May 23, 2012 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted May 24, 2012 Author Share Posted May 24, 2012 (edited) Wasn't suppose to train today but I watched a friend bend a red nail on youtube and got inspired. I did a little bending and explosive light grippers today. Bending 2 60d timber ties DO in IMPS pre-kinked red nail in ironmind pads. My technique is starting to look better. not great but at least better. See video of this bend below. Grippers - 65% of max for explosive reps Right Hand warm up COC #1 = 10 reps working COC #2 = 8 sets of doubles. reps as fast and explosive as possible. Left Hand warm up COC #1 = 10 reps working BBM 5/8" = 8 sets of doubles. reps as fast and explosive as possible. Note: Tomorrow maybe some pinch. Here is the pre-kinked red bend: Edited May 24, 2012 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted May 27, 2012 Author Share Posted May 27, 2012 Hit some pinch today. Loadable Blob 16.5 lbs = 5 reps with right and 5 reps with left 24 lbs = 3 reps right and 3 reps left 29 lbs = 1 rep right and 1 rep left 34 lbs = 1 rep right and 1 rep left 36.5 lbs = 1 rep right and 1 rep left 39 lbs = 1 rep right and 1 rep left 41.5 lbs = 1 rep right and 1 rep left Ghetto Shallow Hub 26.25 lbs = 3 lifts right and 3 lifts left 28.75 lbs = 3 lifts right and 3 lifts left 31.25 lbs = 1 lift right and 2 lifts left 1 Hand Pinch with Vulcan thumbscrews 2 Red IM bands on top = 10 reps right and 10 reps left 2 Red and 1 white IM band = 5 reps right and 5 reps left 2 Red and 1 Green IM band = 3 sets of 5 reps right and 5 reps left Note: Felt good today. Could have even went heavier but decided to hold back a little. Next workout with be my heavier gripper day (90% max). Quote Link to comment Share on other sites More sharing options...
Chez Posted May 28, 2012 Author Share Posted May 28, 2012 heavier gripper day (roughly 90% of my max). Right Hand Warm up COC #1 = 10 reps COC #2 = 3 reps RB 240 = 1 rep Working 159.6 lb rated RB 330N = 6 MMS singles. Each followed by a 7 second over crush. Left Hand Warm up COC #1 = 10 reps BBM 5/8" = 3 reps COC #2.5 = 1 rep Working Brent's 151.77 lb rated COC #3 = 6 MMS singles. Each followed by a 7 second over crush. Note: After this I did a few hours of yard work. I was going to so some bending but my hands are spent after the yard work. Need at least tomorrow off. Probably 2 days off and then I'll hit thick bar. This is the last full week of training before nationals. I plan on taking off at least 5 days before the competition. Quote Link to comment Share on other sites More sharing options...
Chez Posted May 28, 2012 Author Share Posted May 28, 2012 I ended up bending today after all: Bending 60d timber tie. This felt so freaking easy. Grade 5 Bolt = Got it! First full grade 5 bolt bend double overhand in IMPs: Quote Link to comment Share on other sites More sharing options...
gerryg Posted May 29, 2012 Share Posted May 29, 2012 Did you squeeze that #4 yet? Quote Link to comment Share on other sites More sharing options...
Chez Posted May 29, 2012 Author Share Posted May 29, 2012 Did you squeeze that #4 yet? Didn't give a real try yet, but I can tell its a beast. Been doing lighter grippers the past 2 weeks. I'm bringing it to nationals for Chris Rice can rate it. I'll probably put it in a choker when I'm doing heavy grippers again. Quote Link to comment Share on other sites More sharing options...
bubba29 Posted May 30, 2012 Share Posted May 30, 2012 Did you squeeze that #4 yet? Didn't give a real try yet, but I can tell its a beast. Been doing lighter grippers the past 2 weeks. I'm bringing it to nationals for Chris Rice can rate it. I'll probably put it in a choker when I'm doing heavy grippers again. is chris ratings grippers there? or is he taking it home to rate? Quote Link to comment Share on other sites More sharing options...
Chez Posted May 30, 2012 Author Share Posted May 30, 2012 Did you squeeze that #4 yet? Didn't give a real try yet, but I can tell its a beast. Been doing lighter grippers the past 2 weeks. I'm bringing it to nationals for Chris Rice can rate it. I'll probably put it in a choker when I'm doing heavy grippers again. is chris ratings grippers there? or is he taking it home to rate? I'm bringing 15 of them for him to rate. Hes going to take them home to rate and then mail them back to me. Quote Link to comment Share on other sites More sharing options...
Chez Posted May 30, 2012 Author Share Posted May 30, 2012 My hands felt good so I hit some thick bar and support grip today. Brought my Fat Gripz to my school gym again. DO Deadlift with Fat Gripz on Oly bar 135 lbs = 8 reps 185 lbs = 3 reps 205 lbs = 1 rep 225 lbs = 1 rep 245 lbs = 1 rep 265 lbs = 1 rep 245 lbs = 1 rep 225 lbs = 2 reps 225 lbs = 2 reps 225 lbs = 2 reps Lat Pulldowns with Fat Gripz 150 lbs = 10 reps 160 lbs = 10 reps 170 lbs = 10 reps Machine Rows with Fat Gripz (Handles are already thick so they really stretch out the fat gripz) 120 lbs = 10 reps 130 lbs = 10 reps 140 lbs = 10 reps Machine Preacher Curls without fat gripz (not for grip, I just always train back and biceps) 3 sets of 10 reps Dumbbell Preacher Hammer Curls without fat gripz (again just for biceps) 3 sets of 10 reps Dumbbell shoulder shrugs without fat gripz (I count this as grip training. Used to prepare for the frame hold at nationals) 100 lb DBs in each hand = 3 sets of 10 reps Note: tomorrow pinch training and then I rest until Sunday when I will simulate all the events at nationals so I can plan my attempts. Quote Link to comment Share on other sites More sharing options...
Forever Posted May 31, 2012 Share Posted May 31, 2012 My hands felt good so I hit some thick bar and support grip today. Brought my Fat Gripz to my school gym again. DO Deadlift with Fat Gripz on Oly bar 135 lbs = 8 reps 185 lbs = 3 reps 205 lbs = 1 rep 225 lbs = 1 rep 245 lbs = 1 rep 265 lbs = 1 rep 245 lbs = 1 rep 225 lbs = 2 reps 225 lbs = 2 reps 225 lbs = 2 reps Lat Pulldowns with Fat Gripz 150 lbs = 10 reps 160 lbs = 10 reps 170 lbs = 10 reps Machine Rows with Fat Gripz (Handles are already thick so they really stretch out the fat gripz) 120 lbs = 10 reps 130 lbs = 10 reps 140 lbs = 10 reps Machine Preacher Curls without fat gripz (not for grip, I just always train back and biceps) 3 sets of 10 reps Dumbbell Preacher Hammer Curls without fat gripz (again just for biceps) 3 sets of 10 reps Dumbbell shoulder shrugs without fat gripz (I count this as grip training. Used to prepare for the frame hold at nationals) 100 lb DBs in each hand = 3 sets of 10 reps Note: tomorrow pinch training and then I rest until Sunday when I will simulate all the events at nationals so I can plan my attempts. Good luck at the Nationals and let me know how Fat gripz on overall movements helps your grip bud Quote Link to comment Share on other sites More sharing options...
Chez Posted May 31, 2012 Author Share Posted May 31, 2012 Wordage! I trained pinch and light explosive grippers. Felt really good. Loadable Blob 16.5 lbs = 5 reps right and 5 left 24 lbs = 3 reps right and 3 left 29 lbs = 1 lift right and 1 left 31.5 lbs= 1 lift right and 1 left 34 lbs = 1 lift right and 1 left 36.5 lbs = 1 lift right and 1 left 39 lbs = 1 lift right and 1 left 41.5 lbs = 1 lift right and 1 left 44 lbs = air with both hands but couldn't lock out. 1 Hand Pinch Vulcan thumbscrews 2 Red IM bands on top = 10 reps right and 10 left 2 Red and 1 white IM band = 5 reps right and 5 left 2 Red and 1 green IM band = 2 sets of 5 reps right and 5 left 2 Red and 1 Gold IM band = 5 reps right and 5 left Light Explosive grippers (Roughly 65% of max for working sets) Right hand Warm up COC #1 = 10 reps Working COC #2 = 8 doubles performed as fast and explosive as possible Left hand Warm up COC #1 = 10 reps Working BBM 5/8" = 8 doubles performed as fast and explosive as possible Note: Now the hard part. I won't do anything grip related till Sunday when I simulate the events. Meeting John from the gripboard to train. I'll video tape or training session. After Sunday, I will rest my hands all week until nationals. I also start my summer internship Monday. I gotta wear a suit and act professional. Hate that but I gotta do what I gotta do . At least the job will keep me busy and away from grip training until nationals. Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted June 1, 2012 Share Posted June 1, 2012 Good training how much do you like the fatz grip? I ordered from Wade and cant wait to try them out! Quote Link to comment Share on other sites More sharing options...
John McCarter Posted June 1, 2012 Share Posted June 1, 2012 Keep it going man! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 1, 2012 Author Share Posted June 1, 2012 Thanks fellas! Alawadhi = I love Fat Gripz. Manus should be a great choice as well and I heard of this new brand called iron bull that makes a similar product which is 2.5 inches in diameter. The forearms pump that I get from using Fat Gripz on back day is incredible. I look like Popeye when I walk out the gym. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 4, 2012 Author Share Posted June 4, 2012 Training at John's today. Had fun and great workout. I had some up and downs today. I didn't feel in the zone. A little weak on a few disciplines. I got my 165.3 rated elite easy with a 20 mm block set, but missed my 174.6 lb GHP 8. Not a big deal there since I have only closed the GHP 8 with a 20 mm block set once. I have no gripper in between these two. The GHP 8 feels harder than its rating. Just missed a 323 DO axle which was weird. It kept slipping out my hand right near lock out. It is a fairly new axle though and felt slick. Its nice and shinny while the axle at the Durniat comp was dark and seasoned. I hope that makes up for the difference. I ended on a high note though by bending a red nail pre-kinked to 35 degrees. The least pre-kinked red nail I have bent so far. I tried a black grade 8 but it was a long day and I had nothing left. I could only get a small kink in the grade 8. Overall a great training day. I need to get crazy at nationals and let loose. I always do my best when I let everything go. I'm kind of a head case when it comes to sports and lifting. Once I start doubting myself, it all goes down hill. John is a cool guy and very strong. Its nice having someone into grip and lifting who lives fairly close. He closed my 149.2 lb rated #3 three times in a row and one time held it shut for a very long time. That was awesome. It was cool being there for that because I know how good that feels. Here are some clips from the training, I need to step my game up at nationals: Taking the whole week off to rest so I fresh for nationals. I'm going to forget about everyone else at the comp and compete against myself. As long as I improve, I'm happy. I also want more experience and to learn even more from the top guys. Quote Link to comment Share on other sites More sharing options...
Six Barrel Shotgun Posted June 4, 2012 Share Posted June 4, 2012 (edited) Good luck on the comp Chez! And good luck getting that rest. I know by my self that it's hard to not doing what you love to do! One time when I was chasing CoC 2.5 I asked a person to take my grippers for a few days, since I needed to rest from them.. Then I changed my mind a few hours later.. LOL.. Edited June 4, 2012 by Six Barrel Shotgun 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 4, 2012 Author Share Posted June 4, 2012 Good luck on the comp Chez! And good luck getting that rest. I know by my self that it's hard to not doing what you love to do! One time when I was chasing CoC 2.5 I asked a person to take my grippers for a few days, since I needed to rest from them.. Then I changed my mind a few hours later.. LOL.. Thanks dude. Staying away is my biggest challenge but It will help me in the long. Been training pretty hard for months. I'm due for a couple days off. Quote Link to comment Share on other sites More sharing options...
bencrush Posted June 5, 2012 Share Posted June 5, 2012 Tear it up at the comp Cesare! Will be interesting to see how you do on the Axle with your Fat Gripz work factored in. Quote Link to comment Share on other sites More sharing options...
Chez Posted June 5, 2012 Author Share Posted June 5, 2012 Tear it up at the comp Cesare! Will be interesting to see how you do on the Axle with your Fat Gripz work factored in. Thanks Ben. I plan on going psycho at this comp. The video will contain lots of grunting and yelling. Beast mode: engaged! Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted June 5, 2012 Share Posted June 5, 2012 Awesome get together guys. Def makes training so much better. Good luck next week Chez. You'll do great. Maybe i'm wrong, hard to tell on my phone, but that L8 miss was due to palm skin pinch? As you prob know, in a comp you can be way quicker with the block set. Just stab and slam bro. Quote Link to comment Share on other sites More sharing options...
Chez Posted June 6, 2012 Author Share Posted June 6, 2012 Awesome get together guys. Def makes training so much better. Good luck next week Chez. You'll do great. Maybe i'm wrong, hard to tell on my phone, but that L8 miss was due to palm skin pinch? As you prob know, in a comp you can be way quicker with the block set. Just stab and slam bro. Thanks dude. We are going to miss you there. I'll have some drinks after the comp in your honor. I'll always looking for an excuse to toss a few back. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted June 12, 2012 Author Share Posted June 12, 2012 (edited) I'm still alive! lots of driving this weekend but I had an awesome time at grip nationals. I improved on grippers but took a step back on everything else. I started my summer judicial internship this past week and didn't leave NY until 7pm on Friday. I didn't get to my hotel in Ohio until 3 am Saturday morning (FML ). Went straight to bed and woke up at 8am. I was downing caffeine the entire comp to stay awake. Event 1 - Grippers with a 20 MM block set. I opened with a 171.1 lb Atomgripz quad band. I closed this super easy. I next attempt a 175lb BBE and got it with no problems and tied my PR from the Feb comp. After talking with Brent I decided to next try a 180lb RB 300 and I couldn't get it done. I regrouped and came back to try this same gripper for my 4th attempt. So freaking close! . Oh well. I finished 3rd in grippers. Only Andrew and Adam closed a higher gripper. Here are my attempts: [media=] Event 2 - 2HP. I opened with 184.17. Felt really good. I decided to take a risk since I rarely do (I'm always conservative) and made the jump 199.57 lbs because I really wanted a 200 lb pinch. Big mistake. missed it 3 times. Got it half way up on 1 attempt. I had 194+ in Feb. Event 3 - DO Axle. Opened with 316.7 lb. Felt good. Made the same mistake that I made in pinch. I made too big a jump and failed on the next weight 3 times. Ended up 20 lbs less than Feb. Medley - This was a super heavy medley. Lots of stuff I have never done before. I did the best I could. Really getting tired at this point from lack of sleep and a long day. Good learning experience. Frame Hold - 500 lbs held 4 seconds less than Feb. Just tired and couldn't push through the pain. oh well Notes: I met many terrific people. I had a bad comp performance wise but it was great learning experience. I discussed pinch and thick bar training with Jedd, Adam and Andrew and I'm going to take their advice and change up my training in these areas. They all said to increase the reps and lower the weight. I shouldn't be doing max singles every workout like I have been. I also met a woman involved in power lifting. I'm going to start power lifting and hopefully do my first PL comp early next year.I'm going to include my power lifting training in this log with my grip training. I think power lifting with make me even better in grip and give me great overall strength. My MM3 cert is coming up soon and I want to compete in the world's strongest hands in August. I'll keep working hard. I have no quit in me. I have many goals and I won't stop pursuing them. Edited June 12, 2012 by Chez 3 Quote Link to comment Share on other sites More sharing options...
macaz Posted June 12, 2012 Share Posted June 12, 2012 Dang if you got it half way up you were right at the 199s door. Sorry you missed it. I know the felling. I have missed big jumps and then backed off (unofficial) like a pound and got it. I bet if you had that jet and didn’t waste energy driving you would have gotten it. Also You may consider a helicopter because repelling down from a helicopter to a grip comp would be super awesome! 1 Quote Link to comment Share on other sites More sharing options...
bencrush Posted June 12, 2012 Share Posted June 12, 2012 Congrats on the performance! Even tired - you showed some very good strengh. Quote Link to comment Share on other sites More sharing options...
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