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12/20//15: Washer Pinch/Arms



BW going into workout: 165 lb



Realized my implement weight wrong for the washer pinch, which explains the awkward sets to follow. Will continue with a traditional 3 sets of 5+ peaking session next week. All other implements were double checked to be safe.



Half Washer Pinch (right hand first):



15 lb x 3


20 x 1 (3 min)


25 x 1,3 (4 min)


25 x NM, 1 (4 min)


22.5 x 5,5 (4 min)


22.5 x 0,1



Was supposed to be 3 x 5 at 22.5 lb.



Standing Alternating DB Curls (strict form):



15 lb x 10


25 x 8


35 x 5


45 x 3


55 x 6



DB Prone Curls:



25 lb x 10


35 x 12 PR



Two Arm Cable Reverse Curl:



47.5 kg x 18



With "The Pronator":



Pronation: 4 lb x 26 PR



Supination: 4 lb x 22 PR



Radial Deviation: 4 lb x 26 PR



Ulnar Deviation: 5 lb x 30 PR




Notes: Everything felt great. Will switch to doing Alt DB Curls only once every other week alternating with something like RT or WW. Haven't decided yet. Also, according to my new routine, washer pinch should have been after bench yesterday instead of today. Will fix this next week. Finished with active recovery (stress ball/wrist rolls/opens and closes/expand your hand), massage/scraping forearms/hands/triceps/biceps, and static stretching fingers/forearms/triceps.


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Workout Bodyweight: 165 lb



12/22/15: Press/Block Pinch



5/3/1 using the following additional restrictions: Leave 1-2 reps in the tank on heaviest set, cap reps at 10 on each "all out" style set. One joker set always for a double. End with First Set Last.


Training Maxes: Close Grip Paused Bench: 250 lb. Paused Strict Press: 170 lb.



Strict Press:



bar x 15


95 lb x 5



110 x 5


130 x 5


145 x 8 (4 min)



160 x 2 (3 min)


110 x 10



Too easy. I have done 3 sets of 5 with my BW before. Not going to change anything though, especially considering I couldn't get 145 x 10 with 1-2 in the tank. Gonna take advantage of this ease and put more energy and focus into grip.



2" Sorinex Overhand One Hand Block Pinch (right hand listed first) :



25 lb. x 5


30 x 3


35 x 1


40 x 1



45 x 2, then 3 partial reps (couldn't lock out) (4 min)


45 x 2, 3 partials again (4 min)


42.5 x 5 (4 min)


42.5 x 5 (4 min)


42.5 x 7



PR



This exercise annoys me. No matter how much I chalk my hands and pre-season the block, I always reach this warmup weight where the single goes up easy as a feather, and then I add 5 pounds and can hardly even get 1.



Ultra Wide Grip Pulldowns (below chin, pause at full extension):



140 lb x 8


165 x 9 (straps)



Facepulls:



75 kg x 20



PR



Notes: Felt good, minus block pinch being an annoying exercise. I suspect it will get better with time. I took out my wrist movements, as I plan to put them on arm day with my pron/sup/deviation movements where it makes sense. The structure then becomes washer pinch, wrists, DAY OFF, block pinch, DAY OFF, grippers, DAY OFF. Will finish with good old regular stretching. I notice that not only my thumb pad, but my finger pads get tired during block pinch. Interesting.


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Bodyweight during workout: 165 lb.



12/24/15: Grippers.



Workout (right hand numbers listed first):



Totally forgot to warm up my CNS, and it showed. I again fail my choked 2.5 barely, and then the workout proceeds to get easier up to a point. Very upsetting, but correctable.




All warmups TNS with short hold at eend of set. All other reps Minimal set unless stated otherwise. Also, between my non warmup sets I did expand bands for 10-15 reps with explosiveness. Kept the balance.



Guide x 10


Sport x 10


Trainer x 5 (2 min)


Point Five x 3 (2 min)


#1 x 1 (2 min)


#1.5 x 1 (2 min)



20 mm choke:



#2 x 1 (4 min)


GHP5 x 1, 1 (4 min)



#2.5 x NM, M (4 min)


GHP5 x 2,NM (4 min)


GHP5 x 5, NM (4 min)


GHP5 x 5, #2 x 3 (4 min)


GHP5 x 4, #2 x 1 (4 min)


GHP5 x 4, #2 x 1 (4 min)


GHP5 x 2, #2 x NM (4 min)



PR



Last set, not choked:



#1.5 x 2, #1 x 7



Hands promptly fried!



I then went to a 2 hour Christmas Eve service, came back, and did:



Right Hand: #3 Choked to 11 mm x 1!



I did this on a whim with my family egging me on...



Did stretching and active recovery drills.



Notes: Hands have never felt so fried, in a good way. Next week I will do all Minimal set/TNS work only. Happy Holidays and Merry Christmas!


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12/27/15: Bench/Washer Pinch/Rows



BW going into workout: 165 lb



Training Maxes: 250 bench, 170 strict press



Close Grip Bench, full count paused on chest:



bar x 20


95 lb. x 10


135 x 5



175 x 3


200 x 3 (4 min)


225 x 7 (4 min)



250 x 1 (3 min)


175 x 10



Didn't want to go for the second rep of 250 because of my policy of leaving reps in the tank. Could have done it, but it would have been grindy. Was tired from the 225 set, despite leaving at least a solid rep in the tank.



Overhand Washer Pinch:



17.5 lb x 5


20 x 1


22.5 x 1


25 x 3 ...felt REALLY strong, so...



30 x 3 then 2 partials // 1 partial and 2 negatives


30 x 3 then 2 partials // 1 then 2 partials then 2 negatives


30 x 1 partial and 3 negatives // 3 negatives



HUGE PR. No idea where that strength came from.



HS Low Row (one handed):



90 lb x 10 (no straps)


135 x 10 (straps)



Wide Grip T Bar Row:



90 lb x 6 (no straps)


120 x 9 (straps)



Could have gotten 10, but I didn't want to risk breaking form.




Notes: Extremely happy with Pinch PR. Everything felt good. Left tricep is a little tighter than it should be, as are my left finger extensors. I'm guessing it was the negatives. No big deal, will stretch it out and do a little massage. Barring some new additional boost in strength, I will attempt a 3x5 at 30 lb next week on washers. No more negatives for awhile. Don't believe in that kind of thing anyways, just did it because I felt like it.

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12/28/15: Biceps/Wrists



BW going into workout: 164 lb



Off week for standing DB curls.



DB Prone Curls:



15 lb x 10


25 x 10


35 x 14 PR



Two Arm Cable Reverse Curl:



47.5 kg x 16



I realized last week I was actually doing 45 kg, not 47.5 kg, so this is probably a PR.



Wrist BB Flexor Curls:



40 lb x 10 (10 lb x 12 db extensors after for balance)


60 x 10 (10 lb x 15 db extensors)


70 x 5 (10 lb x 15 db extensors)


70 lb x 15



Originally wanted to do 75 lbs, but the 5 pound cable stack weight I was using to add 5 pounds fell off. So I went higher, really controlled reps with 70 lbs instead. Fried me real good.



DB Wrist Extensor Curls:



Warmed up during flexors, so:



20 lb x 19 PR



With "The Pronator":



Standing Table Supported Pronation: 4 lb x 26



Standing Table Supported Supination: 4 lb x 30 Huge PR



Seated Table Supported Radial Deviation: 4 lb x 25



Kneeling Table Supported Ulnar Deviation: 6 lb x 20



Not bad considering my twisters and deviators aren't used to having to go to work after flexors/extensors.




Notes: Everything felt great. Finish with stretching and a little of my typical active recovery routine (opens/closes fast into closed wrist rolls into open wrist rolls into expand bands into individual finger grippers with light tension).


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Workout Bodyweight: 165 lb



12/30/15: Press/Block Pinch



Squats for CNS. Rear delt flies between Press sets.



5/3/1 using the following additional restrictions: Leave 1-2 reps in the tank on heaviest set, cap reps at 10 on each "all out" style set. Max of one joker set always for a double. End with First Set Last.


Training Maxes: Close Grip Paused Bench: 250 lb. Paused Strict Press: 170 lb.



Strict Press:



bar x 20


95 lb x 5



120 x 3


135 x 3 (4 min)


155 x 5 (2 min)



120 x 10



Straight into this AMAZING pinch session:



2" Sorinex Overhand One Hand Block Pinch (right hand listed first) :



30 lb. x 5


35 x 1


45 x 5 (4 min)


45 x 5 (4 min)


45 x 20,13



All reps were regripped, with no rest between any of them. Uhhh...Ridiculous PR anyone? My best with 45 lb has been 2 reps per side, and I got nowhere near 20 or even 13 reps with 42.5 at my best. Will discuss this more in the notes.



Ultra Wide Grip Pulldowns (below chin, pause at full extension):



140 lb x 8


165 x 10 (straps)



PR



Facepulls:



77.5 kg x 14


Weight pulled me forward. Wasn't quite done with the set. Oh well.



Notes: Felt good. Pinch felt amazingly strong. I give the credit to Lucas' suggestions about active recovery in one of my threads, Kody's great advice in the Grip Well about pinching, my research on chalking, and washer pinching once weekly. I am extremely happy, and wouldn't be shocked if I was near or at a 60 lb. max next week, not that I will be testing it. Finally PRd on Pulldowns. Will finish with stretching and active recovery usuals.


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Bodyweight during workout: 165 lb.



1/1/16: Grippers.



Workout (right hand numbers listed first):




All warmups TNS. Between warmups, I do wrist rolls and fast opens/closes for 20 reps or so. Between worksets, I switch to expand bands for 30 reps and wrist rolls. I also did a short contrast bath 30 minutes prior to workout.



Guide x 5


Sport x 5


Trainer x 3 (2 min)


Point Five x 1 (2 min)


#1 x 1 (2 min)


#1.5 x 1 (2 min)



I did 11 mm choke today. 11 instead of 10 because for some reason I kept eyeballing 11 really well, then confirming with caliper. So I just kept doing it. Plan is to to do a 3 week cycle: TNS week 1, then 20 mm choke week 2, then 11 mm choke week 3.



11 mm choke:



Warmups:



#2 x 1 (3 min)


GHP5 x 1 (3 min)


#2.5 x 1 (4 min)


GHP6 x 1 (4 min)


#3 x 1 (4 min)



Work:



GHP8 x NM, NM (4 min)


#3.5 x 1, NM (5 min)



#3.5 x 3, GHP6 x 4 (5 min)


#3.5 x 2, GHP6 x 4 (5 min)


#3.5 x 2, GHP6 x 4 (5 min)



TNS: GHP4 x 1, NM



Notes: Wow, so this is a glimpse into my full finger potential. Interesting. Felt good. Just a little tight after a few sets, but expand bands and wrist rolls fixed it all right up. Apparently my GHP8 is slightly harder than my 3.5, but all other grippers are in the traditional order it seems. Will do my scraping/deep tissue and stretching with a few drills to end the day, and maybe a contrast bath.


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1/3/16: Bench/Washer Pinch/Rows



BW going into workout: 165 lb



Training Maxes: 250 bench, 170 strict press



Squats and Rear Delts between all bench sets until after first work set.



Close Grip Bench, full count paused on chest:



bar x 20


95 lb. x 10


135 x 5



165 x 2



190 x 5


215 x 3 (4 min)


240 x 2 (3 min)


190 x 10



Didn't want to go for the third rep of 240 because of my policy of leaving reps in the tank. Could have done 4 I would bet. Despite not being any stronger persay, the weight was very light, I had a better base and more comfortable pushing weight, and more control of the weight than I ever have before.



Overhand Washer Pinch:



17.5 lb x 5


20 x 1


22.5 x 1


25 x 1



30 x 5 (4 min)


30 x 5 (4 min)


30 x 7



BIG PR. No idea where these big leaps are coming from, but no one is complaining here!



HS Low Row (strict, one handed):



95 lb x 10 (no straps)


140 x 10 (straps)



PR



Skipped T Bar today, for no other reason than I wanted to. I am considering what Jedd said about doing fewer fixed wrist exercises. May replace, for example, strict press with db press, and wide pulldowns with free handle pulldowns/ups. May drop T Bar altogether since it's tough to breathe on that thing anyway under 3 plates when your form is strict, especially if you inhale at the bottom. Not that I'm having joint problems, but I Want to be as preventative as possible.




Notes: Loving how my CNS is adapting to bench. Loving the big pinch PRs. Felt great. Gonna finish with a contrast, some active recovery ,and stretching. Trying out some new stretches I learned for the forearms that look promising.


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1/4/16: Biceps/Wrists



BW going into workout: 165 lb



Squats for CNS between all sets of first movement. Contrast bath 30 min before workout. I also made a few movements more strict.



Standing DB Curls:


15 lb x 10


25 x 8


35 x 5


45 x 3


55 x 7



PR



Figured out that by grabbing the DBs closer to the forward side makes curling much more comfortable in general on your elbows (with DBs) and allows you to recruit more forearm flexors/supinators.



DB Prone Curls:



25 x 10


35 x 11



Bleh. Tired from standing curls I guess.



Did some fast explosive tricep pushdown band work for 50 reps here.



Two Arm Cable Reverse Curl:



47.5 kg x 17



PR. It's actually kind of a super PR because I made this exercise more strict by allowing no time between reps. Just constant up/down until exhaustion.



Did some fast explosive tricep pushdown band work for 50 reps here.



Wrist BB Flexor Curls:



40 lb x 15 (then 10 lb x 15 db extensors after for balance)


60 x 10 (10 lb x 15 db extensors)


70 lb x 10



I should explain the low rep count. I made these significantly more strict. I am now requiring a full count pause at the top and at the bottom of each rep. I value control over pure power for wrists. Additionally, right before this exercise, I Stupidly tried db flexor curls, a movement my wrists, particularly my left one, HATE ever since a very old high school weightlifting injury. Needless to say I twinged up my wrist pretty bad for about 5 minutes. Prayer/stretching/drills took care of it, and I was able to finish pain free with full strength through full ROM in all my movements, and even as a sit here hours later, it feels great. Never again with the DB flexor curls.



DB Wrist Extensor Curls:



Warmed up during flexors, so:



20 lb x 20



PR



Again, now requiring pauses at top and bottom of each rep. Somehow didn't affect this particular movement.



With "The Pronator":



Standing Table Supported Pronation: 5 lb x 15+



Standing Table Supported Supination: 5 lb x 16+



Seated Table Supported Radial Deviation: 5 lb x 12



Kneeling Table Supported Ulnar Deviation: 7 lb x 15



Made all these more strict by going slightly below parallel and doing a slight pause. Also going heavier on these from now on. Threshold for 1 lb increase is now 20 reps vs 30. First two exercises I could have done a couple more, but I wanted to get used to the new weight. Also, my left radial deviator is REALLY weak for some reason. I'd say I could have gotten near 18 to 20 with my good side. To not let my bad side keep my progress down there, I did a set with 7 lb for 5 reps on my good side after.



I randomly tried to plate curl today after everything. Did a ton of reps with a 10, then got 1 each side with a 25 lb plate. This isn't going to be a regular thing at this point. Just messing around. Was disappointed by my utter lack of control of the weight, especially on the negative, but I Did get it strict. Future area to put work in, I guess. Need more closed finger wrist power first.




Notes: Everything felt great minus the little impingement scare. I expect I have escaped the fire, though, on that one. Did my typical active recovery drills and my new and improved stretching/flossing routine, and a contrast bath up to the wrists. Probably going to start contrasting up to my tri tendons and using other hand to massage the soaked side.


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Workout Bodyweight: 165 lb



1/6/16: Press/Block Pinch



Squats for CNS. Rear delt flies between Press sets.



I did not actually do 5/3/1 today. As I was warming up, the barbell path just felt off on my left shoulder, which I injured fairly badly several years ago twice. There haven't been any issues since and I made a full recovery, so I just stopped before anything like pain or tightness set in.



Seated DB Shoulder Press (paused on shoulders, full extension):



35s x 10


45s x 8


55s x 5



65s x 7



Considering I have never once trained seated db press, this seemed pretty good, although I know given my strict press numbers I should probably be doing more, but hey. Quite fun, too.



2" Sorinex Overhand One Hand Block Pinch (right hand listed first) :



30 lb. x 5


35 x 3


40 x 1


45 x 1



50 x 5 (4 min)


50 x 5 (4 min)


50x 10,9



All reps were regripped, with no rest between any of them. Another sick PR. I could probably do 60 lb for 1 fairly easily, meeting my goal, but I will be patient and just wait until it's time to 3x5 it.



Then it got interesting: I am able to finally do wide pulldowns with pauses for 10 reps of my BW on the ridiculously difficult stack at my gym, and I can already do 2 sets of 10 pullups with a 45 lb plate attached to me no sway, so Evan's post prompted me to begin advancing my pullup/chinups again.



Typewriter Pullups:



3 sets of 1 with 30 sec rest between, nice and slow. Was surprised I was able to control these so well.



10 sets of 2 with 30 sec rest between.



Could have probably done a clean set of 5 or more but I think building work capacity first is good here.



Facepulls:



77.5 kg x 16



PR



Notes: Felt good. We will see if I have to stop press for awhile. Don't care either way, as long as 5/3/1 keeps working on bench. I really think this whole active recovery and contrast bath business has been a huge factor in my recent large jumps.


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Bodyweight during workout: 165 lb.



1/8/16: Grippers.



Workout (right hand numbers listed first):



All warmups TNS. Between warmups, I do wrist rolls and fast opens/closes for 20-30. Between worksets, I switch to expand bands for 30 reps and wrist rolls. I also did a short contrast bath 30 minutes prior to workout.



Guide x 5


Sport x 5


Trainer x 1


Point Five x 1 (2 min)


#1 x 1 (2 min)


#1.5 x 1 (4 min)



Moved into "minimal set" grippers. Meaning I place the gripper into the hand in the proper place only. Reps were not regripped this time (though next time they will be probably). Today was my first day using chalk for grippers.



GHP4 x 5 // 1 w/ 3 NM left (5 min)


GHP4 x 5 // #1.5 x 2 w/ 1 NM left (5 min)


GHP4 x 3 w/ 2 NM // #1.5 x 1 w/ 2 NM then #1 x 1 w/ 1 NM then T x 15 s hold



Messed around with IMTUGs but I was so beat that I couldn't even work with the #5 weak fingers. Going to shelf them for awhile. Unnecessary.



Notes: Felt good, but perhaps left hand was weak. Though I would say that the GHP 4 attempts along with the fact that its been 6 weeks since MS/TNS work is the more likely explanation. Right hand was awesome. Once I can get 3 sets of 5, which I will imagine would be next time I do this in 3 weeks, I will then move up to the #2 for my working minimal set gripper. IMTUGs done for awhile. Finished with some prohands finger work, massage, trigger point stuff, scraping, flosses and stretching.


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1/10/16: Bench/Washer Pinch/Rows



BW going into workout: 165 lb



Training Maxes: 255 bench, 175 strict press (should I get back on track pressing)



Squats and Rear Delts between all bench sets until after first work set.



Close Grip Bench, full count paused on chest:



bar x 20


95 lb. x 10


135 x 6



165 x 5


190 x 5 (3 min)


215 x 8 with I believe exactly 2 left in the tank, which would be a 10 rep PR. (4 min)


240 x 1 easy with 3 second pause for joker set. Changed it up. (2 min)


165 x 10 FSL



Overhand Washer Pinch:



20 lb x 5


22.5 x 1


25 x 1


27.5 x 1



32.5 x 4.5 // 1.5 then 2 partials (4 min)


32.5 x 2 // 1


30 x 2 // 2



Sad not to get the 3x5, but it'll come. Tough and technical lift to be honest. Will probably stay at the same weight here next week. I need to add in the W.U. that comes 2.5 lbs before. My body got thrown off by the 5 lb jump.



HS Low Row (strict, one handed):



100 lb x 10 (no straps)


145 x 10,9 (straps) (strict form would have broke on 10th rep, so I stopped).



PR



T Bar is out for now. I will share one of the drills I am rotating in to my leg/core mobility/stability training, even though I usually don't post that stuff here, because alot of you seem to have back issues, and this is a tough drill that really creates good body awareness.


Get on the 45 degree hyper, and put it on the lowest or second to lowest setting. Get everything settled posture-wise, then hold a straight body for time (the top end of the hyper). However, apply these restrictions: Glutes must maintains flexion constantly. Transverse abs must be at least partially flexed constantly, hands must be behind head, scapula and rear delts must be pulled back, neck must be in optimal posture, and low back must be neutral or slightly arched (not too much arch, and NO flex). If any one of these things fail, stop the time.



I did one for 2:30 tonight, though I have done this for 5 minutes before and could have probably done 3:30 tonight. Easing back in since it hasn't been in rotation for awhile.



Notes: Felt good tonight. Will just do some moderate stretching and some active recovery. Maybe a little trigger point work on my tricep tendons.


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1/11/16: Arms/Wrists



BW going into workout: 165 lb



Squats for CNS between all sets of first movement. Contrast bath 30 min before workout. I also made a few movements even more strict than before after making a few observations.



DB Prone Curls:



15 x 10


25 x 10


35 x 15



PR. 40s next week.



Did some fast explosive tricep pushdown band work for 50 reps here.



Two Arm Cable Reverse Curl:



50 kg x 15



Paused BB Bench Wrist Curls:



50 lb x 10 (then 12.5 lb x 10 db extensors) 40 lb wasn't available. Frickin NY resolutions.


60 x 8 (12.5 lb x 10 db extensors)


70 lb x 5 (12.5 lb x 10 db extensors)


80 lb x 8


These feel much better when I go only up to neutral then down til just before fingers want to open. Even tested it on a DB which is usually my bane, and no pain at all.



Paused DB Bench Reverse Wrist Curls:



Warmed up during flexors, so:



25 lb x 13



Skipped 22.5 lb DB because I can. :grin:



With "The Pronator":



Standing Table Supported Pronation: 5 lb x 17 PR



Standing Table Supported Supination: 5 lb x 17 PR



Seated Table Supported Radial Deviation: 5 lb x 15,13 PR



Kneeling Table Supported Ulnar Deviation: 7 lb x 17 PR



Made these even stricter this time. the hammer side is going way below paralle, until the plane of my wrist is parallel to the floor. Much more comfortable actually despite being harder. Fuller ROM.



Wrist Plate Curl/Bicep Plate Curl Messing Around:



Felt like doing more of this type of work even though I really shouldn't do it until I can properly build it into my routine.


Plate wrist curl 10 lb x 10, then 25 lb x 1/2 rep haha.


Reverse Wrist plate curl 10 lb x sets of 8-10 reps between all sets


Plate curled 10 lb x 10, 15 lb x 8 (10 + 5 lb plates), 20 lb x 4 (2 tens), 25 x 1.5 RH, 1 LH



Notes: Everything felt good. Wrists will be dead tomorrow. May have to take an extra day since I want block pinch to go really well this week. Will stretch and active recover and probably contrast.


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Went today to sign up at my old gym. 24 hours, chalk allowed, reverse hyper, GHR, hack squat, heavy dbs, all kinds of plates (lbs and kgs) from all different brands, TWO power racks (which is unheard of around here), an actual metal knurled pullup bar unlike the stupid rubber most gyms have today, adjustable height bench press, deadlift pads, horizontal hyper, etc. Have missed it, but it's time to be back.

Not a workout day, so I just did reverse hypers with no momentum and a slight pause up top. Time to put another layer of reinforcement into my back. 3 days a week is the plan for RH.

Empty x 20

20 lb x 20

50 x 15

50 x 20

Plenty for today. Easy does it.

Guy at the front desk asked me what I'm into these days. Told him bench and gripsport and lower body stability/mobility. I then asked him if he knew about gripsport. He said he knew ALL KINDS of stuff. He then proceeded to lecture me about the benefits of traditional farmer's walks, behind the back barbell curls, dumbbell wrist twists, chinups, and a few other mainstream forearm things. I just nodded my head and smiled. Didn't mention a single thing I consider real grip training. Pretty cute.

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Workout Bodyweight: 165 lb



1/13/16: Press/Block Pinch



Contrast before workout. Squats for CNS. Rear delt flies between Press sets.



Seated DB Shoulder Press (paused on shoulders, full extension):



35s x 10


45s x 8


55s x 5



65s x 9



PR



2" Sorinex Overhand One Hand Block Pinch (right hand listed first) :



35 lb. x 5


40 x 1


45 x 1


50 x 1



55 x 5 (4 min)


55 x 5 (4 min)


55 x 5,6



All reps were regripped, with no rest between any of them. PR I'd say. Left hand a bitter stronger today. Confident I could pull 60 lb, likely 65 on 2" block, and definitely 60 on Blockbuster. That extra inch gives me more tension, personally.



Continuing my pullup training. Going to be hitting tons of variations.



One Arm Overhand Assisted Pullup on Machine (few second dead hangs between reps):



70 lb assist x 5


60 x 5


50 x 3+



Facepulls:


120 lb x 10


150 x 15



Notes: Felt good. New gym is awesome. Loving Shoulder DBs over press. Everything running really smoothly. Have awesome active recovery, prehab, stretching, warmup routines. Life is good in the gym. People at this gym actually asked me to help them train grip and alot of people were interested in the stuff I was doing. Love the atmosphere.


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Bodyweight during workout: 165 lb



1/15/16: Grippers



Workout (right hand//left when needed):



All warmups TNS. Between warmups, I do wrist rolls and fast opens/closes for 10-30. Between worksets, I switch to expand bands for 20-30 reps and wrist rolls. I also did a short contrast bath 30 minutes prior to workout.



Guide x 10


Sport x 5


Trainer x 1


Point Five x 1 (2 min)


#1 x 1 (2 min)


#1.5 x 1 (2 min)



This week is 20 mm chokers.



20 mm Choke:



#2 x 1 (2 min)


GH5 x 1 (2 min)



#2.5 x 1 // M (4 min)



GH5 x 8 // 1 + 1 SNM


GH5 x 6 // #2 x 4 + 1 SNM


GH5 x 7 // #2 x 3



Sport x 45 As Fast As Possible




Glossary: M is miss, NM is near miss, SNM is super near miss. lol.



Huge PR on both hands. I think my number 2.5 is a difficult one. I should be doing a few reps but instead I can get exactly 1. Should I order an "average" pre rated 2.5 to bridge the gap? Not sure. Either way happy.



I guess I'll post some leg stuff:



Hyper Hold: 2:35. New hyper and lowest setting, so much harder.


Reverse Hypers (no momentum): 20 lb x 15


50 lb x 20


50 x 20


50 x 20



Notes: Felt good. If anyone has suggestions about bridging an unrated GH5 and unrated IM 2.5 with spending the least money, let me know. Finished with golf ball massage, scraping, stretching, then active recovery. Thinking about ordering a golf ball sized rolling tissue massager because stopping the golf ball from flying everywhere is annoying.


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1/17/16: Bench/Hub/Row



BW going into workout: 165 lb



Training Maxes: 255 bench, 175 strict press (should I get back on track pressing)



Squats and Rear Delts between all bench sets until after first work set. First day wearing Virus compression sleeves. Contrast bath 30 min before.



Close Grip Bench, full count paused on chest:



bar x 20


95 lb. x 10


135 x 6



165 x 5



180 x 3


205 x 3


230 x 3 exactly :sleeping:



New gym, new bench that doesn't let me sit back far enough, new seemingly ever so slightly thicker bar that allows plates to rotate more. Gonna be a little weaker on bench until my body adjusts to the setup. I hated the bench so much I switched to the power rack, which felt better. I should be good for 230 x 6 on even a bad day, 7 on an average to good day. Was mad.



225 x 3 x 3 (just to get my body practice with new setup).


180 x 10



That 180 x 10 was tough. I've done 215 for 10, though this was easier than that. I'm positive it's the plates and the barbell. I also totally forgot to time between my sets like an idiot.


Doesn't matter, because the rest of the workout was sweet.



Overhand Washer Pinch:



Worked up to and grinded out a 40 pound max, which was my first half of 2016 goal! Even tried to film it, but my phone fell over. I'm letting this exercises out of rotation because it destroys the skin on the outside of the index finger, which would be fine except winter is so dry here that the skin constantly wants to tear. So, HUB TIME.



IM Hub (vertical fingers):



Took a max:



27.5 lb x 5


32.5 x 1 (3 min)


37.5 x 1 (4 min)


42.5 x 1 (4 min)


45 x 1 MAX BOTH SIDES (4 min)


47.5 x air time right hand, didn't attempt left (2 min)



Then work sets at 80%



35 x 5


35 x 20



Too light.



5, almost 7.5 pound PR without even training it.



HS Mid Row (strict, two handed):



90 lb x 10 (no straps)


180 x 10 (no straps)


230 x 10 (straps)



Easy. Wanted to start light, since new machine.



Got into huge conversations about grip and back injuries and more grip with people, so I wasted a ton of time and didn't do my reverse hyper stuff, lol.



Notes: Felt good tonight. Will just do some moderate stretching/flossing and some active recovery with a contrast bath.


Edited by avasatu
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1/18/16: Arms/Wrists



BW going into workout: 166 lb



Squats for CNS between all sets of first movement. Contrast bath 30 min before workout.



Strict DB Standing Alternating Curls:



15 x 10


25 x 8


35 x 6


45 x 3


55 x 8



PR.



Did some fast explosive tricep pushdown band work for 50 reps here.



Two Arm Cable Reverse Curl:



100 lb x 15 (new stack at new gym)



Paused (at neutral and just before fingers start to open) BB Bench Wrist Curls:



40 lb x 15


60 x 10


80 lb x 10



PR



Paused (at full contraction and extension) DB Bench Reverse Wrist Curls:



15 lb x 10


25 lb x 14



PR



With "The Pronator":



Standing Table Supported Pronation: 5 lb x 20 PR



Standing Table Supported Supination: 5 lb x 20 PR



Seated Table Supported Radial Deviation: 5 lb x 19 PR



Kneeling Table Supported Ulnar Deviation: 7 lb x 20 PR



These were all done with full ROM, pauses at both ends (though pausing at the top end is pretty much a rest, but it lets me reestablish full control of the weight).



Wrist Plate Curl:



Did alot of (finally) organized stuff with this but I'm not going to log it. I just don't think there is a reasonable way to progress on these. It's totally brand/size dependent, and doing, for example, 2 tens pinched is in no way the same as a 20 pound plate. Going to scrap them for now.



Notes: Everything felt good. Full ROM high rep "Pronator" work is absolutely killer. Extremely painful in a good way. Will just stretch/floss and contrast today. Next week, I will scrap heavy BB wrist curls begin building conditioning my forearm flexors with really high reps. I'm confident I could handle a 100 lb barbell for a workset, probably without pauses. Time to beat them down and give them some work capacity. 50 rep+ sets are the plan.


Edited by avasatu
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Workout Bodyweight: 165 lb



1/20/16: Press/Block Pinch



Contrast before workout. Squats for CNS. Rear delt flies between Press sets.



Seated DB Shoulder Press (paused on shoulders, full extension):



40s x 10


50s x 8


60s x 4



70s x 8



Big PR



2" Sorinex Overhand One Hand Block Pinch (right hand listed first) :



40 lb. x 5


45 x 1


50 x 1


55 x 1 (3 min)



60 x 1.5 (4 min)



Was hoping for more reppage, so decided to max. I'm glad I did.



65 x 1 both sides! That was my first half of 2016 goal. Pretty pumped. Had like 5 people watching lol. (4 min)


67.5 x air both sides, but miss (2 min)



50 x 20



All reps were regripped, with no rest between any of them.



Skipped Pullup Work today:


Did this in lieu of my body getting used to hub and having 11 mm choke work coming up in two days. Could have easily done it, but I want a really good crush day this week to match my hub/block.



Facepulls:


120 lb x 10


150 x 16



PR



Notes: Felt good. Two goals down for first half of 2016 already. Will contrast, stretch, floss.


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So I just weighed all my implements on an 1100 dollar scale freshly calibrated by the state.

Suffice it today I need to subtract 4 pounds from my 2 inch block lifts, and 2.5 pounds off of my Hub lifts. :(

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Well, I weighed the plates I've been using. Will do the 45s later. Same brand and model for each weight:

All 25s are 26

All 10s are 11

All 5s were 5

All 2.5s were 3

The 1.25s I have are indeed 1.25.

So, my "65" pound block max isn't 61, it's 65-4+2=63.

My "45" pound Hub isn't 42.5, it's 45-2+2.5=45.5.

Phew. Good news I'd say. Going to guess the 45s are 46-47.

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Always interesting to actually weigh your plates. I'd love to just be rich enough to own the competition sets from Eleiko - Ivanko etc but that's not gonna happen so to the Post Office I went.

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