DoctorOfCrush Posted November 3, 2015 Author Share Posted November 3, 2015 (edited) Nov. 2: Warmup CCS: GHP4 CoC2 GHP5x 1, 1 Miss on the left both times but barely and I got it with some additional bracing. 20mm: CoC2x 5/2+2 2 regular reps plus 2 braced on the left. Best effort thus far on the right. GHP5 MMS: CoC2.5x 3 attempts Getting pretty close unassisted. Negatives: CoC2.5x 3 attempts Hollow body pull-ups: 10, 9, 8, 8, 7 (fighter day 13) Edited November 3, 2015 by DoctorOfCrush Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 6, 2015 Author Share Posted November 6, 2015 Nov. 3: Total crap. I've decided to start going every other day because I apparently cannot recover any more. Nov. 4: Warmup MMS: GHP4 CoC2 GHP5x 1, 1 CoC2.5x 2 attempts GHP5x 1, 1 CoC2.5x 2 attempts GHP5x 1, 1 CoC2.5x 1 attempt I added in another attempt because I was so stinking close. Negatives: CoC2.5x 3 These have gotten really intense. I went about ~20-25 seconds every time. Nov. 6: Warmup CCS: GHP4 CoC2x 1, 1 GHP5 20mm: CoC2 GHP5 MMS: CoC2.5x 3 attempts So stinking close. Negatives: CoC2.5x 3 Even more intense. They all lasted 25-30 sec. Hollow-body pull-ups: 14 I decided to reset my max reps. I'll start over in 2 days with a max of 14. Quote Link to comment Share on other sites More sharing options...
jvance Posted November 7, 2015 Share Posted November 7, 2015 Hey nice log. I notice most docs have limp wrist handshakes, glad you're working to change that. Anyway I notice you're closing in on the 2.5, very good progress. You might want to back off the frequent attempts with it and focus on quality sets/reps with the 2. Maxing your grip too often will stop and reverse progress. Good luck and hope you keep progressing! 2 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 7, 2015 Author Share Posted November 7, 2015 Yeah, I think I have known in the back of my mind that this is something I needed to change because I've mainly been doing heavy singles. I think keep my wide set day to working up in CCS and 20mm sets of ~3-5 quality reps with the CoC2. That mixed with taking more rest days like I wrote about earlier should help a lot. Thanks for the advice! Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 11, 2015 Author Share Posted November 11, 2015 Haven't posted in a few day because I just started my pediatrics rotation, and I started my first week in the neonatal ICU, so it's been kind of hectic. Nov. 7: Hollow body pull-ups: 14, 12, 10, 8, 6. Phew this was rough. Especially the set of 12. Nov. 8: Warmup MMS: 4 2x 3/3 2 5x 1, 1 2.5x 2 attempts 5x 1, 1 2x 1, 1 5x 1, 1 2.5x 1 attempt Negatives: 2.5x 3 Nov. 10: Warmup CCS: 4 2 20mm: 2 x 5/4 2 x 6/4 This was a rep pr on the right for me. 2 x 5/3 Decided to stop here because I definitely have to get used to more volume/set. Negatives: 2.5 x 3 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 13, 2015 Author Share Posted November 13, 2015 (edited) Nov 11: Hollow body pull-ups: 14, 12, 10, 8, 8 Very tough. I like doing the higher reps, but I may test my max with a 25# weight and restart using weighted pull-ups. Nov 12: Warmup MMS: 2 5x 2 sets 2.5x 2 attempts By far the closest I've been. Laying off on the heavy singles helped me a lot more than I thought it would. This will be closed soon. 2x 2 sets 5x 2 sets 2.5x 2 attempts Kept it super short because it was a bit later and my wife and I were ready to go to bed. I'm super excited because I think my father-in-law has ordered me some grippers for Christmas. I asked for the GHP6 134 and the CoC3 150 from the pre-rated sale, so I might get those to start workingtowards. Here's a still from my closest set on the 2.5. http://www.mediafire.com/view/96bxneliu38f1xp/IMG_2876-1.PNG Edited November 13, 2015 by DoctorOfCrush Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 14, 2015 Author Share Posted November 14, 2015 Nov 14: Warmup CCS: 4 2 20mm: 2x 5/3 5/3 5/4 5/3 5/2 Negatives: 2.5x 1, 1, 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 21, 2015 Author Share Posted November 21, 2015 Nov. 16: Warmup MMS: 4 2x 2 sets 5x 2 sets 2.5x 2 attempts I was less than a mm away. 5 2.5x 1 attempt Called it short because of time constraints Nov. 18: Warmup MMS: 4 2x 2 sets 5x 2 sets 2.5x 2 attempts Went ahead with repeating the MMS workout because the last one was short and I was so close. Nevertheless, it just wasn't quite there. I was basically a human's hair away from closing. My wife said I got it, but I don't think I did. I really hope to have a close on the next workout. 5x 2 sets 2.5x 2 attempts Negatives: 2.5 x 1, 1, 1 Nov. 19: Hollow body pull-ups: 8, 7, 6, 5, 4 I decided to start doing weighted pull-ups instead of just pumping out tons of reps. These were all done with 25#. I might try more later and titrate the weight to whatever I can do for 5 good reps. KB Press: 53# x 5x5 I just alternated these sets with the pullup sets. Nov. 20: Warmup CCS: 4 2 20mm: 2x 5/3 5/4 5/3 5/4 8/3 Rep PR on the right. I was very close to getting the 9th. Negatives: 2.5x 1, 1, 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 23, 2015 Author Share Posted November 23, 2015 Nov. 22: Grippers: Warmup MMS: 4x3 2 5 x2 sets 2.5 x2 attempts 5 x2 sets 2.5 x2 attempts Thumb clamp: 6x20 I figured I should get back at these because I've let them fall off a bit. Kettlebells: Long cycle: 53#x5x6 It felt really good to get the heart rate up. These felt really smooth. I can tell the pull-ups have helped my lats abilities to keep the bell as close as possible. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 28, 2015 Author Share Posted November 28, 2015 (edited) Nov 24: Warmup CCS: 4 2 20mm w/ CoC 2: 5/4 5/4 5/4 5/3+1b 8/4 Negatives: 2.5x 1, 1, 1 Thumb clamps: 7x20 Nov 27: Warmup MMS: 4 2 x3/3 2 overcrush 5 x 2 sets overcrush 2.5 x CLOSE/braced close First close of the 2.5. I'll post a video below 5 x 2 sets 2.5 x braced closes 4 x 24/15 This was a PR set that I did just for fun to close out the workout. Thumb clamps: 3x20, 2x25 Edited November 28, 2015 by DoctorOfCrush 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 29, 2015 Author Share Posted November 29, 2015 Nov 28: Did some kb work today. 53# long cycle: 1x5 each side, 3x8 each side 53# snatch: 3x5 each side I'll probably work up to doing 5x10 comfortably in the long cycle then move to doing sets of 5 or so with the 70# bell. That or I'll just start doing simple and sinister again. It really depends on my mood. I had forgotten just how much those snatches wear out your hands. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 29, 2015 Author Share Posted November 29, 2015 Nov 29: Warmup CCS: 4 2 20mm w/ CoC2: 5/5 5/5 5/4 5/4 9/5 Pretty close to getting 10 on that set. Negatives: 2.5 x 1, 1, 1 Thumb clamps: 5x25 Here's the last #2 set with my right. I apparently had no camera awareness during this set. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted November 30, 2015 Author Share Posted November 30, 2015 (edited) Nov. 29 PM: 53# long cycle: 3x10 each side These plus the snatches killed my hands, so I'll probably just do some swings tomorrow. Janda situps: 3x5 Edited November 30, 2015 by DoctorOfCrush Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 2, 2015 Author Share Posted December 2, 2015 Dec 2: Warmup MMS: 4 2 x 3/3 5 x 2/2; 1 set OC 2.5 x 1/1 attempt; 1/1b Actually a pretty easy close. It felt pretty solid. I'll probably start attempting a true MMS next time I do my heavy single day. 5 x 2/2; 1 set OC 2.5 x 1/1b Tougher close, so I called it here to make sure I had quality closes. 5 x 5/3 PR set on both hands. Thumb clamps: 6x25 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 5, 2015 Author Share Posted December 5, 2015 Dec. 4: Warmup CCS: 4 2 5 20mm:GHP 5 x 3/2 I decided I would try to get in some quality reps with the 5 if I could. 3/3 3/3 CoC2 x 5/3 5/3 9/4 Almost 10/almost 5 with this one. Was about 2-3mm off on each. Neg: 2.5 x 1, 1, 1 I am now up to doing >30 sec on both sides. They're taxing. I have started taking 2 days between my rep day and my MMS day, and that has been working well, so I think I will begin taking 2 days between the MMS day and rep day as well instead of just one. I think that will make the GHP5 reps of better quality. We'll see. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 6, 2015 Author Share Posted December 6, 2015 Dec 5: KB Swings: 100 1-arm swings w/ 53# in 4:05 I did these 10 w/ 1 arm, toss to other arm, then 10 more. I wanted to make sure I could still complete these in the SNS timeframe, which is less than 5 minutes, without too much fatigue. Now I'll start the old progression I originally used to start doing the 1-arm swings with the 2 pood (70#) bell with sets as follows: - 2x 2-arm swings - 2x 1-arm swings on R - 2x 2-arm swings - 2x 1-arm swings on L - 2x 2-arm swings x10 sets From here, I'll start doing increasingly more 1-arm swings and less 2-arm swings w/ each workout until I'm completing the swings the same way I do now with the 53#. Weighted pull-ups: 53# KB x 4, 3, 2, 1, 1 I finally figured out a way to rig this up, so I knocked these out and plan on continuing to use this weight. I followed my last set with a set of chin-ups to see how they compared, and I got 4 again. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 6, 2015 Author Share Posted December 6, 2015 Dec 6: TGU: 70#x10 (5 each side) in 7:55 KB Press: 70#x 3 each side My arms were a lot weaker after the TGUs than I expected. KB Push press: 70# x3x3 each side KB Swings: 70# x 2/2L/2/2R/2/2L/2/2R/2 (Total:14) x 2/2L/2/2R/2 (Total:10) x 2/2L/2/2R/2 (Total:10) x 2/2L/2/2R/2 (Total:10) x 2/2L/2/2R/2 (Total:10) I really only planned on doing a 'tester' set of these, not a full workout, but I felt really good. Once I can do 100 with this pattern in under 5 minutes, I'll move onto something like 2/2R/2L/2R/2L/2 with a 6:4 1-arm to 2-arm ratio until I'm back to doing the whole workout with 1-arm swings. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 9, 2015 Author Share Posted December 9, 2015 Dec 7: Warmup MMS: 2 OC x 2 sets 5 OC x 2 sets 2.5 x 2 attempts I went for true MMS attempts as I said I would. I set it to parallel and paused briefly. Very close. 5 OC x 2 sets 2.5 x 2 attempts Dec 8: I was really sick last night and into today with some URI and possibly LRI s/s during my on-call night at the hospital, so I was pretty sure I would not be able to do anything today, but after a few hours of sleep this morning I felt much better. Weighted pullups: 53#x 4, 3, 2, 2, 1 Weighted chinups: 53#x 1, 2, 3, 4 L-sit pullups: 11 Just wanted to see how much I had left at bw after the above sets. KB Press: 53# x 3 sets of 10 each side Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 12, 2015 Author Share Posted December 12, 2015 Dec 9: Simple and Sinister: KB swings: 70# using 2/2L/2/2R/2 method. 100 swings in 4:50. Turkish Getups: 10 x 70# Total time: 15:00 This workout really destroyed me. I wasn't really trying to complete it under 15. My only goal was getting the swings done in under 5. I took my precious time on the getups, and when I looked up at the end of my last one I saw 15 flat, so I was stoked. Dec 10: Warmup 20mm: 2 x1 5 x3/2 x3/2 2 x5/2 x5/2 x8/4b Well this gripper workout really sucked. I think the KB work from the day prior drained my grip a bit. Dec 12: Weighted pull-ups: 53# x 4, 3, 3, 2, 1 Weighted chin-ups: 53# x 1, 2, 3, 4, 5 L-sit pull-ups: 11 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 14, 2015 Author Share Posted December 14, 2015 (edited) Dec 13: So I didn't even expect to be able to get in a gripper workout today because I was supposed to be in the children's hospital for a 24-hr shift, but it was really dead at the hospital, so the senior resident mercifully sent me home early. So what did I do? I did a gripper workout. Warmup MMS: 2 x2 sets of OC 5 x2 sets of OC 2.5 x2 MMS attempts By this time, I was feeling pretty weak, and I thought the workout would be a wash. 5 x 5/3, 4/2, OC These 5 closes started to feel pretty strong, so I back up for the 2.5 attempts. 2.5 x close/attempt, 3 MMS attempts I just did a deep set close because I started to feel a bit stronger. Then my MMS attempts got really close. The closest MMS attempt I had is below. The other ones were pretty similar. I think that I just didn't warm up enough initially. Edited December 14, 2015 by DoctorOfCrush Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 14, 2015 Author Share Posted December 14, 2015 Dec 14: Simple and Sinister: 11:07 I was going to to do the sets as 1-arm swings 5L/5R, but I ended up just doing the legit 10L/10R, and I got done with the swings in 4:28. I was pleasantly surprised. At that point I knew I was going for the 'simple' goal which is 100 1-arm swings and 10 getups with the 32kg bell in under 15:00, and I was really surprised at how quickly I got it done. For reference, the 'sinister' goal is to do it all with the 48kg bell. One day. . . Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 16, 2015 Author Share Posted December 16, 2015 Dec 15: Weighted pull-ups: 4, 4, 3, 2, 1 This got me a bit worried about being able to do 5 next time. We'll see how that goes. Weighted chin-ups: 1, 2, 3, 4, 4 I technically got my chin above the bar for the 5th rep on the last set, but I struggled a lot. L-sit pullups: 10 I think I could've gotten 11 again, but my dog thought it was a game and started jumping on my extended legs. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 17, 2015 Author Share Posted December 17, 2015 Dec 16: Warmup 20mm: 2 x 5/4 5 x 3/2 5/2 This was a rep PR on the R. 2 x 5/2 9/4 I still can't quite get to 10. Negatives: 2.5 x 1, 1, 1 5x 1 I wanted to see how long I could just hold it completely shut with the 5. I got about 9 seconds on the R, but my L was pretty shot, and it popped open a couple of mm right away. Dec 17: KB Press: 53# x 2 sets of 3 KB Bottom-up Clean: 53# x 2 sets of 3 KB Bottom-up Press: 53# x 1/attempt ; 1/1 ; attempt/attempt This is the first time I have ever gotten it on the L. KB Press: 70# x 5 sets of 3 I wanted to just keep it simple and not too taxing with some press today because I'm doing a lot of studying for my pediatric final tomorrow. I'll be headed out for a weekend in the mountains with my wife's family afterwards, and we're doing our gift exchange then. I'm pretty sure I'll be getting a GHP 6 and possibly even a CoC 3, so I'm pretty stoked about that. If I'm really lucky, her dad got a few I chose from the pre-rated Cannon sale, which were 134 and 150. I'll have to at least break in the 6 on Saturday to see where I stand. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 19, 2015 Author Share Posted December 19, 2015 So I got both the unrated GHP6 and the 150# CoC3 last night (plus the sweet grip skull t-shirt from Cannon), and I was super stoked to get gripping today. Dec. 19: Warmup: MMS: 2 x 3/2; OC 5 x 2/1; OC 2.5 x 1/attempt 6 x attempt/attempt I was SO close on this one. I may have been about half a millimeter away, but I still don't think I got it. 3 (150#) x attempt/attempt I was WAY closer than I expected to be. I was really expecting this to feel like a brick. This one got me thinking that I my unrated 2.5 might be pretty stout. I may get it rated soon now that I can use the 6 as my short term goal gripper. I really want to get all of mine rated, but I REALLY don't want to not be able to work out. . . Thanks to Cannon for the awesome grippers and sweet shirt! 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 22, 2015 Author Share Posted December 22, 2015 (edited) Dec 21: My wife wanted to go workout at the apt gym, so I went and just did a little random workout. Dumbbell Bench Press: 50# x 10/each side x3 Ab Wheel: 3 x 12 reps Pushups: 3x15 reps Hammer Curls: 35# x5; 40# x5x2; 45# x5 Dec 22: Today was an awesome gripping day. Warmup MMS: 2 x 3/3 5 x 2/1; OC 6 x CLOSE/attempt First ever close from a deep set. 3(150#) x attempt/ 6 attempt A little bit closer than my first attempt on Saturday. 20mm: 5 x 3/2b; 3/2b I just can't seem to get the last mm on those second reps. 2 x 10x5 I finally got 10! Almost got 11 actually. Negatives: 3(150#) x 1, 1, 1 Each of these was b/n 17-21 seconds. Thumb Clamps: 3x15 reps I wrapped the EYHB around the clamp to make them harder. Edited December 22, 2015 by DoctorOfCrush Quote Link to comment Share on other sites More sharing options...
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