Broly Posted July 31, 2012 Share Posted July 31, 2012 Been a very hectic summer and my workouts have been too scattered and un focused but not anymore! Now that I'm feeling a little more settled at the new job and routine, I'm able to buckle down and start recording my training again. My forearm injury from a tournament on May 12th is finally healed pretty good I've been able to pull better and start to make progress again. I've revamped my training and it's starting to click. The routine for right now is 1 day of grip training, 1-2 days of practice or simulation with bands and 1 day forearm and static bicep training. Throughout the week I'll just be banging out pullups and pushups whenever I'm feeling healthy and not too sore from my other sessions. Before I was trying to focus on too many things and it wasn't working for me. Well enough talk, time to get to work. Quote Link to comment Share on other sites More sharing options...
Broly Posted July 31, 2012 Author Share Posted July 31, 2012 7/31- Grip Day (1 hr) RB Adjustable (hard spring) 1-1 x 3 2-3 x 3 4-4 x 2 5-5 w/ extender, hold 65kg w/ extender, hold 65kg w/ extender, hold 50kg 5lb strap hold 50kg 5lb strap hold TTK 10x2, 15x2, 20x2, 17.5x2, 17.5x3 VBAR 75x3, 100x2, 110x1, 120x1, 130x1, 140x1 IM Pinch Block 1 Hand: 30x5secs, 40x3secs, 45(left)x1, 50(left)x1, 55(left)x1 2 Hand: 65x5secs, 95x5secs Sledge Hammer Finger walks (8lbs): 2 sets, up/down. Claw Curls 50x4, 55x3 Great start to my first morning grip workout that I will start doing. Felt strong and even had a PR with the single left hand pinch of 55lbs. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 4, 2012 Author Share Posted August 4, 2012 8/2- 20 minute Practice 8/4- 1hr 30 min VOLUME DAY Warm up chinups: 10, 20, 20 DB Hammer Preacher Curls (grip4orce stiff flex): 20x10, 40x8, 8, 6 DB Flat to Hammer Curls (fatgripz): 30x6, 7, 5 ***Puts constant tension in arm, harder than regular curls and great burn Axel mounted wrist roller (forward and revese): 50x3, 2, 2 *** Modified pipe with electrical tape, much better feel for grip Towel Curls: 30x6, 7, 10 Wrist developer: Level 1 Orange: 4, 10, 9 DB preacher wrist curls (fatgripz): 30x10, 50x5 Sledgework RB adjustable (Gold spring): 3-3x8, 2-3x10, 2-2x15 TTK: 15x10, 10, 10x20 Decided to start making my weekend workout volume days with higher reps and no max efforts to change things up. My new routine will start consisting of 1 heavy day, 1 max day and 1 volume day for my Arm wrestling training. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 7, 2012 Author Share Posted August 7, 2012 8/6/12- AW specific Max Effort 8pm - 9pm 8PM DB rocking Preacher Curls: 60x1, 1, 50(fatgripz) x3 DB rocking Preacher Hammer Curls: 50x2, 2, 40(gripforce) x 2 8:20PM AW Table Towel Rotators w/4 bands (2black, 2orange): 4 sets - Have reached the end of the resistance, will have to loop an orange band next time. 8:31PM AW Table Towel Back Pressure w/4 bands (2black, 2orange): 4 sets 8:42PM AW Table Terminator Curls w/3bands & 1 orange looped: 4 sets Insane workout! This was a great example of how to get an exhausting max effort workout with limited time. Probably good thing I didn't go past the hour for this one with the amount of stress i was applying. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 9, 2012 Share Posted August 9, 2012 Great start to your log, man. I'll be following closely for sure. How much do you weigh and how tall are you, btw? Quote Link to comment Share on other sites More sharing options...
Broly Posted August 9, 2012 Author Share Posted August 9, 2012 I'm about 6ft and have been consistantly 155lbs for the past 6 months. I use to compete at 170lbs but leaned out and have been feeling better. I now compete pro at 155lbs at tournaments. The pro class is very competitive though so it'll take a few more years of training before I can train at a top level. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 10, 2012 Share Posted August 10, 2012 Cool. I'll probably be seeing you at a comp somewhere along the line, then. The rocking preacher curl, is that a curl in a locked position where you move the weight by your body movement? What's your max? Quote Link to comment Share on other sites More sharing options...
Broly Posted August 10, 2012 Author Share Posted August 10, 2012 That's exactly correct, it's something that is a staple for AW training and explain very well by Devon Laratt. I go slow on the preacher bench and move my body completely over the preacher bench almost to the point where I'll fall over to put a ton of stress on the hold. Doing it this way is extremely difficult to do alot of weight but has the best benefits. Right now I can do 60lbs with each arm for 1-2 reps for the curl and 50lbs, 2-3 reps with my arm in a hammer curl position. If the weight starts to pull away a little I won't count the rep and start over. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 10, 2012 Author Share Posted August 10, 2012 8/10/12 - PRACTICE, 2 hrs Great practice with the guys, holes in my game currently would have to be speed and improving my technique. Will try and hook the hand quick and proceed with the top roll rather than going straight top roll and losing position. We even go into some bending and Grippers after practice. Big Thanks to Chez for bringing the bending gear and grippers and stopping by to pull and see how are practices go. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 11, 2012 Author Share Posted August 11, 2012 **EDIT- Practic was 8/19** 8//11/12 - VOLUME 9am Warmup pushups: 32mid, 30wide, 15diamond, 12fingertip DB Fatgripz Curls: 30x12, 35x10, 30x10 DB Fatgripz Preacher Hammer Curls: 30x12, 12 DB Fatgripz Wrist Curls: 30x30, 40x30, 50x20, 15, 15 Hercules Bar reverse Wrist Curls: 10x15, 12.5x12, 12, 14 9:50am Twist Yo Wrist- Forward and Reverse: 15x2, 2, 2, 10x4 Leverage Bar side to side: 5x10, 12, 10 Leverage Bar 90degree twist: 5x15, 15 RB Adjustable Gripper: Gold spring 2-2 Left: 26, 26, 20, 19 Right: 19, 20, 12, 12 TTK: 10x28, 30, 12.5x15, 10x22 1" FBBC Vbar (quick alternating grabs): 75x8, 12, 100x6 Good Volume day to pump up the blood. New routine I'm trying out will hopefully keep me from reaching a Plateu. Normally I would go heavy each workout, now I feel that I'm training smarter by making one of my weekend workouts a strictly volume day. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 14, 2012 Author Share Posted August 14, 2012 8/13/12 - PRACTICE, 2 hours Great way to end the last practice before a tournament. My hooking is finally getting much stronger but I need to use some different movements to help strengthen my back pressure. Endurance definitley has stepped up a bit and was able to pull decently strong after the first hour. Only 3-4 more workouts before the August 26th tournament! Quote Link to comment Share on other sites More sharing options...
Broly Posted August 17, 2012 Author Share Posted August 17, 2012 8/16/12 - GRIP, 9:15pm - 10:15pm Warmup: Explosive Pushups Grippers (PR for the RB adjustable gold spring at 4-5. Extremely close to closing the COC 2.5 right handed. Left handed can't set very well) RB Adjustable (gold spring): 1-1x1, 2-3x1, 4-4x1, 4-5x1, COC2.5 L+R attempt fail, fail, 5-5 Gold spring: L+R: fail, 7-7 negative, BBSA overcrushx1, BBSA strap hold 10lbs x8 seconds VBAR: (PR for vbar at 150lbs, plus 155lbs) 100x1, 150x1, 160x fail, 155xfail, 150x1, 155x1, 140x1, 125x2 TTK: 10x2, 20x1, 25xfail, 30x1 negative, 27.5x 1 negative, 25x1 negative, 20x1 hold, 20x1hold Pinch Block: (PR double @100lbs, and 105lbs, and 110lbs and even 115x1) Double: 100x1, 105x1, 110x1, 115x1 Singles: Left: 50x1, 55x1, 45xhold, Right: 50xfail, 45x1, 40x hold Finger walks 8lb sledge: 1xup/down @ 3 sets. HELLOOOOOOOOOOO GRIP!!!!!!!! Looks like my new approaching is working. PR'd like crazy in this workout and felt strong. Almost there with the COC 2.5 right handed. It's very difficult to set a tough gripper left handed but I'll keep at it. The RB adjustable is neutral for either hand so that one I can set better and close harder settings than my right. Over all great workout and will continue down this path. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted August 17, 2012 Share Posted August 17, 2012 8/16/12 - GRIP, 9:15pm - 10:15pm Warmup: Explosive Pushups Grippers (PR for the RB adjustable gold spring at 4-5. Extremely close to closing the COC 2.5 right handed. Left handed can't set very well) RB Adjustable (gold spring): 1-1x1, 2-3x1, 4-4x1, 4-5x1, COC2.5 L+R attempt fail, fail, 5-5 Gold spring: L+R: fail, 7-7 negative, BBSA overcrushx1, BBSA strap hold 10lbs x8 seconds VBAR: (PR for vbar at 150lbs, plus 155lbs) 100x1, 150x1, 160x fail, 155xfail, 150x1, 155x1, 140x1, 125x2 TTK: 10x2, 20x1, 25xfail, 30x1 negative, 27.5x 1 negative, 25x1 negative, 20x1 hold, 20x1hold Pinch Block: (PR double @100lbs, and 105lbs, and 110lbs and even 115x1) Double: 100x1, 105x1, 110x1, 115x1 Singles: Left: 50x1, 55x1, 45xhold, Right: 50xfail, 45x1, 40x hold Finger walks 8lb sledge: 1xup/down @ 3 sets. HELLOOOOOOOOOOO GRIP!!!!!!!! Looks like my new approaching is working. PR'd like crazy in this workout and felt strong. Almost there with the COC 2.5 right handed. It's very difficult to set a tough gripper left handed but I'll keep at it. The RB adjustable is neutral for either hand so that one I can set better and close harder settings than my right. Over all great workout and will continue down this path. Nice, Keep working hard. Remember the "Chez Grip Classic" is coming up. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 21, 2012 Author Share Posted August 21, 2012 8/21/12 - VOLUME. 6:45 - 7:35am Fingertip pushups: 25, 15 ,15, Pushups: 44 Heavy Handle Dumbbell Preachers: 10x15, 12.5x12, 12 Fatgripz preachers: 35x12, 12, 12 Wrist Roller both directions: 50x2, 55x2, 2 Towel Wrist Curls: 30x15, 15, 32.5x12 8lb sledge front flicks: 8, 8, 8 RB Adjustable Gold Spring: 2-3: 12, 20_19, 18_!5 TTK: 12.5x16, 18_16, 15_13 Last workout before Sunday's tournament. Felt stronger today on a volume day and my numbers for this type of workout went up. Now It's time to rest and heal up for the big showdown. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 26, 2012 Author Share Posted August 26, 2012 Tournament today- Details below. http://www.nycarms.com/Images/2012_08_26_Kingsboro/2012_08_26_Details.pdf Quote Link to comment Share on other sites More sharing options...
Broly Posted August 26, 2012 Author Share Posted August 26, 2012 8/26- Max Attempt Day. Absolutely no parking near the tournament venue, Ended up being more than a half hour late for registration and was still looking for parking so needless to say I wasn't able to register or ever find parking to even just watch the event. My frustration was beyond belief. Was pissed so went home and just tried my max efforts on majority of my gear. Gripper: Tx1, COC1x1, 2.5x1 Right (a click but not enough for a good hold) 2.5 left fail, RB 5-5hard spring leftx1, rightxfail. Vbar: 160x1 both hands, 175x1 both hands (left wasn't as good as an attempt) Wrist Developer: Level 7x failed attempt Bending: Grade 2 Bolt DOx1, 7" Square stock 1/4"xfail DO, Grade 5 Bolt DOX1 Twist yo Wrist: 35x1 (not a great attempt) DB Rocking Preacher: 65x1 (not a great attempt) Heavy handle dumbbell: 20xfail, 15x1, 8lb sledge hammer levers: 1x left +right Card tearing: Tore through a plastic coated deck of cards through it's case. (store bought 99cent brand). Pretty hard but not as hard as a Bicycle or name brand deck. Still working on that. Well' that's it for now. Check out the updated vids on my channel from today's workout. Quote Link to comment Share on other sites More sharing options...
Broly Posted August 28, 2012 Author Share Posted August 28, 2012 8/28- Blob Day & Misc #75 York: Attempts: 3xfail, 5second squeezesx4, floatsx4 Not feeling it at all today. Experimented with the bands and side pressure. Had a bad crohns attack last night so mentally I was not in it at all. Will chill out till Thursday and go hard at practice or on my table. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 1, 2012 Author Share Posted September 1, 2012 8/30/12- PRACTICE Only one guy showed up to practice but he's in the heavy weight class and is normally equal with me in right but I normally beat him left. So it looks like this training method is working better than i had hoped for. Not to take anything away from my buddy but I dominated him Left and Right for the first hour of practice. This has never happened! It will always be a battle between us but not tonight. What's weird is that I haven't even been feeling good and I still just had the power to beat him match after match. Eventually he got me a few times right and left but his endurance is very high and he's a great partner to train with. Extremey huge hands, strong top roll. 9/1/12 - VOLUME (these will now consist of Full Range of Motion) Pullupsx15, Pushupsx30, Chinupsx15, Triangle pushupsx20. not doing pullups regularly seems to show Heavy Handled Dumbbell Preachers; 10x15, 12.5x12, 15x8(left), x6(right) - Felt stronger in this today Seated Dumbbell Preachers w/fatgripz: 30x13, 35x8, 8 Dumbbell Wrist curls w/fatgripz: 35x25, 50x17, 60x12 (left) x9(right) -Increase in strength Hercules Bar: 15x15, 20x10, 8- 20lbs is too much for a volume day Twist Yo Wrist (both directions): 15x2, 2, 2 Felt the burn earlier on, probably due to the Heavy handle dumbbell workout. Leverage Bar twists: 5x8, 10, 7.5x8 (one direction) #75 York Blob training: Failed attemptsx 4, 5second squeezesx 4, Tilted slidesx4 RB adjustable: weak spring 8-8x8, Hard spring 2-3x 14_12, 18_15 1" FBBC vbar: 100x4, 8, 6 Bending: 60D timber ties x2 DO, Grade 2 5"x DO, Yellow DU x fail but I got it kinked, 7" square and 6" square xfail. This was more of a volume to moderate intensity day. Wasn't really feeling weak or sore from practice which is normal depending on who I pulled with. Backpressure felt good, Wrist strength felt good. Getting a little frustrated with the 7" square stock but it was at the end so maybe if I dedicated a day to bending (which at this point won't happen due to how well this program is working for my Arm Wrestling. Don't want to mess that up) I can kink this damn thing. On the plus side with the Yellow Nail I tried to DU bend, After I got it kinked and couldn't go any further I switched to DO to finish it off and it felt the easiest it's ever felt. I think for now I'll do a couple of warm up bends then go to the grade 5 and try and bend it faster and then eventually go back at the 7" square stock. Bending isn't priority so my gains won't be as fast. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 3, 2012 Author Share Posted September 3, 2012 9/3/12 - SPEED & MODERATE INTENSITY 9:35AM - AW Start Hits (2x40lb bands, 2x25lb bands): 5, 12, 13, 15, 12, 12 9:52AM - Towel Wrist Curls (2x40lb bands, 2x25lb bands): 5, 5, 5, 5 10:01AM - Terminator Wrist Curls (1x40lb band looped, 1x40lb band, 2x25lb bands): 5, 4, 4, 3 10,:14AM - 8lb Sledge levers to nose: 2, 2, 2 10:19AM - 8lb Sledge deadlifts: 5, 5, 5 8lb Sledge Front Flicks: 5, 5, 5 Reverse to triceps: 3, 3 First time incorporating hits and speed training. Feel like I unlocked another piece to the Arm Wrestling Training puzzle. Great workout, felt strong and not really sore from Saturdays workout. Working with the sledge hammer should help improve my back pressure as well. Most likely do a max effort grip day tomorrow then practice on Thursday. Itching for another shot at the next tournament. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 5, 2012 Author Share Posted September 5, 2012 9/4- GRIP, 6:30pm - 7:30pm Grippers Almost there with getting consistant closes with the COC 2.5 Trainer x1, COC1 x1, COC2 x1, COC2.5 x1 Right_Left fail (very close), COC2.5 x Right_Left fail, Right_Left fail. RB hard spring 6-7 x 4 negative crushes Over crushes (BBSA)x2, COCx2 strap holds w/ 10lbs FBBC 1" VBAR: Hands felt a little shot from the grippers so I wasn't feel as strong in this as last time. 100x1, 125x1, 175x Fail Left and right, 155x1, 1 ,1 ,1 #75 York Blob Lifted it with both hands!!!!! very consistant with left. Training is paying off!!! 2x fails Left, 1, 1, 1 3x fails right, 1 ,1 5x5 second squeezes 4x slides 8lb sledge hammer finger walks x2 up down Was feeling very tired from the 3 day weekend and from work. Amazingly enough though I got a close on the 2.5 and probably could've closed it twice if I was feeling into the workout. Took a hit on the Vbar from being tired and worn out from the grippers. Felt no adverse effects with the blob and lifted that bad boy. Not expecting it at all! Will continue to train with the #75 and get advanced before I sell it and go for a heavier one. http://www.youtube.com/watch?v=XRu45zhs8iM&list=UUk_N1Rh4mMVc-NN-yGzY6Jw&index=1&feature=plcp 1 Quote Link to comment Share on other sites More sharing options...
Broly Posted September 7, 2012 Author Share Posted September 7, 2012 9/6/12 - MAX + STATICS Before I even log this workout in I have to explain why today sucked! Started with a Crohns flare up in the middle of the night lasting through the morning and an extremely stressful work day. Unable to digest very well I skipped my vitamins and was drained to the bone of energy by the time I was ready to get this done. To make matters worse, from my last workout I tried for a single one arm pullup with the left near the end of the session and felt a slight pull in my spot that constantly gets injured and have been feeling minimal pain since. Well enough of that, on to the results!!! 8:30pm - Pushupsx30, Pushups w/red bandsx20, Pushups w/both bandsx18 8:35pm - Rocking Preacher Hammer Curls: 20x8, 40x5, 60x2, 60x2 8:48pm- Rocking HHDB Preacher Curls: 10x5, 15x3, 17.5x2 (L), 2/ 15x2 ®, 2 9:01pm- Terminator Wrist Curl Holds (4 bands 1 looped orange): 4 sets 9:14pm- HHDB Backpressure holds (1 orange band): 4 sets 9:27pm- Side Pressure holds (4 bands): 3 sets. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 8, 2012 Author Share Posted September 8, 2012 9/8- VOLUME + BENDING (9:05am - 11am) 9:05am/ Finger Tip Pushups: 25 ,15 ,15, 10 + 30 explosive pushups 9:15am/ DB Hammer Curls w/ G4 stiff flex: 35x9, 9, 7, 35x10 (regular) 9:25am/ Wrist Roller both motions: 55x2 ,2 ,2 *Started with palm pain in the left by index finger but went away after 2nd set. 9:39am/ Towel Wrist Curls: 35x12, 12, 12 9:46am/ Standing Sledge Hammer parallel to floor levers (front_rear): 12_8, 8_8, 6_6 9:57am/ Blob Training (#75 York - 37.5lbs) *Felt stronger last time. Attempts weren't as good before Left attempts:1 ,1 ,1 ,1 ,1 Right attempts: F, F, F, F, F 5 second squeezesx4 Floor slides (2 slides each)x4 10:14am/ Bending DO (all in IM pads): 60D spiral x1, 1, Grade2 x 1, IM Blue nail x1, Grade 5 (6" zinc plated)x kinked but couldn't finish *Pain in the index joints from the pressure killing me. Reverse (suede wraps): 60D spiral x1, Grade2 spiral x1, Bluex kinked but couldn't finish *60D and Grade 2 were easier than when I first tried this a while ago. Kink in the blue wasn't that bad either but didn't have anything left to finish it. Skin pain in the hands from the wraps. Was on OK workout. Not feeling as strong for a volume day. Might need to back off and skip my monday session to rest up. Was hard on myself for not being able to finish off the grade 5 but I didn't have anything left in DO to take it down. Reverse felt like I improved a little bit but again nothing left to take down the blue. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 12, 2012 Author Share Posted September 12, 2012 9/12/12 - MAX GRIP 6:35 - Pushupsx40, Close Pushupsx30, VPushupsx20 (then various pushups throughout the workout) Grippers Tx4, #1x3, #2x2, #2.5: LxF, Rx1 LxF, RxF Working Set: RB Adjusable Hard spring 6-6 (COC #3) negative crushesx 5, #2 overcrushesx2, Cut BBSA overcrushesx2 #75 York Blob L:1, 1, 1, 1H, 1H R:1, F, 1, 1, 1 5 Second Squeezesx5 Slidesx4 VBAR 100x1, 125x1, 160x1, 175x1 (got some air then slipped out), 160x1 ,1 ,1 *Felt easier than last week Bending (Did in between the 160 working vbar set) Suede Wraps: 2x60D spirals, 3xIM Blues (under a minute total) Hands feelng like lethal weapons right now. Wasn't able to get an assertive close on the 2.5 but it's right there so I'm not stressing it. Was able to get 2 lifts on the blob with left hand on the harder side and got some lifts with the right. Vbar felt really strong and hands didn't hurt as bad with the palm. Bending the blues felt like nothing but after the 3rd felt myself slowing down. Great workout. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 14, 2012 Author Share Posted September 14, 2012 9/13/12 - PRACTICE Another great practice, small group 4 pullers, 3, 154lbs pullers, 1, 200+ puller. Still that same slight pain in my left forearm but surprisingly didn't effect me or feel it once I was pulling. Training routine continues to show it's working well and steady gains. One of my main rivals I was able to get left for a few matches and did fairley well right. We matched up and did 6 round mini super matches between all of us with both hands so needless to say we were shot at the end. Trained mainly in the straps. Have good amount of stregnth and power in the beginning but towards the end I had a hard time getting control of my opponents hand due to fatigue. I normally dominate my buddy who is 200+ but tall and with huge hands. Once I start to tire out I don't have the energy needed to big that damn bear claw of his. Quote Link to comment Share on other sites More sharing options...
Broly Posted September 18, 2012 Author Share Posted September 18, 2012 9/17/12 - VOLUME 8pm- 40 (MP)military pushups, 20 (P)pullups, 20 MP, 15P, 30MP, 10P, 20MP, 10p, 20MP, 7P 8:12pm- HHD Preachers: 10x15, 15, 15, 15 DB FG Preachers: 30x15, 12, 12 8:27pm- DB FG Wrist Curls: 50x15, 15, 15 Hercules bar: 15x15, 15, 12 8:34pm- Twist yo Wrist: 15x2, 2, 2 8:43pm- Levarge bar: 5x15, 15, 15 8:51pm- David Horne WD: Level 1x3, 3, Level 7 Left! Amazingly my forearms and wrists were still beat up from Thursdays incredible practice session. Decided to do a strictly volume day with high reps and low intesnity to get the blood pumping. Once I got to the WD I was feeling confident in my improved technique and figured what the heck, let's try for the Level 7 and boom!!!! Not only did I get it but it was with authority (at least in my mind anyway). Improved my technique by putting the butt of the handle more into the palm to push through with more force and a comfortable grip. Got a little cocky and went for a level 8 but missed it. Oh well. Great workout and a great PR. http://www.youtube.com/watch?v=QqbtoLtqyXc&feature=youtu.be Quote Link to comment Share on other sites More sharing options...
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