David_wigren Posted December 11, 2015 Author Share Posted December 11, 2015 My left shoulder is still bothering me so I went light yesterday. I'm also super busy these times and will continue to be until new years. I've begun teaching at the university which is taking up alot of my time. I'm also trying to finish 3 other projects I'm working on atm. And on top of it all I'm also taking a course myself right now. So I'm busy 24/7 these days! Pull ups pronated grip 20, 17, 15, 13, 13 Dragon flags. I would hold one leg bent and the other straight. Then I lower down until the foot of the straight leg touch the floor and then lever up again. That counts as one rep. Did 3 sets of 8 reps. Finished off with some side planks and went home. Good running! Will you be in the 75K or 80K class in armwrestling comp? I will try to compete in the 75k class. Do you still armwrestle? I know you've dabbled a little with it before. Ok. No, I dont armwrestle. I realize now Im aging, because it's like 10 years since. I remember I did one competition called Golden Arm in Gävle. Damn. Time goes by way to quick! Golden arms is my next planned competition! Sometime in February I think. I think they set the pro class to 78 kg so I'm gonna shoot for that weight.How about grip thoug? Steel bending? Ahh - That will be a great experience and you'll probably meet up with some great people. Steelbending I dont do at the moment. Only thing grip I do nowadays is grippers. CCS my easy #3(143lbs) is a goal I have. That's a great goal! How close are you now? I think I remember a TNS #2.5 close a few years back. Quote Link to comment Share on other sites More sharing options...
Mikael Siversson Posted December 11, 2015 Share Posted December 11, 2015 Beware that if you use chalk on the WW regularly the handle will gradually become very slippery. Mine is all shiny now so I am thinking of getting a new one and not use chalk. I see you like reps more than going heavy. Seems working food with you.Btw how good is your max in ww replica? I recently got mine and tried it today and only got 32.5kg as my best. And heck lefty was stronger than righty! But maybe because I did some grip work before with more focus on my right hand? Maybe. But then again some are stronger with their other hand in certain lifts. My right hand is stronger in everything except face levers with a sledge hammer. For some odd reason my left is stronger than my right in that lift. Maybe you have a similar thing going with your thick bar strength? My best single lift with it so far is 37.5 kg with my right and 32.5 kg with my left.And yes I like reps more. I just feel like I get stronger faster with rep work. When I switch to singles and low reps, my strength will often start to slowly decrease. True but the weird thing is I am better at thick bar right handed than lefty. When I did the WW I felt wrist weakness. Here is a video https://www.youtube.com/watch?v=aaLOYMmYMmw 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 13, 2015 Author Share Posted December 13, 2015 Grippers Right hand #2.5 - 3 Hard #3 - 2, 2, 1 Easy #3 - 9 148 lbs #3 - 4, 4 Left hand #2.5 - 2, 3, 3, 3, 2 #2 - 12, 14 Pinch two 15 kg plates Right hand - 7, 7, 3 Left hand - 1, 1, 3 Supination/pronation 5 kg - 10 6.5 kg - 10 7.5 kg - 10 PR 8 kg - 5 PR 5 kg - 10, 10 Left hand only used 5 kg for every set. Still feeling the wrist and shoulder injury that just doesn't want to go away. I've had it for 6 weeks now. The shoulder injury comes from training side pressure to hard. I don't know where the wrist thing comes from. Neither of them are actual injuries, just nagging pain in the joint for lifting to heavy with bad form. 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted December 13, 2015 Share Posted December 13, 2015 Left hand only used 5 kg for every set. Still feeling the wrist and shoulder injury that just doesn't want to go away. I've had it for 6 weeks now. The shoulder injury comes from training side pressure to hard. I don't know where the wrist thing comes from. Neither of them are actual injuries, just nagging pain in the joint for lifting to heavy with bad form. I also hurt my shoulder when training heavy biceps, static holds on hammercurls etc. Or rather hurt my biceptendon or something up in the shoulder, but the pain felt like it came from a shoulder injury. I realized it wasnt the actual shoulder that hurt cause when I did pressing movements it didnt hurt but bicep training did. I just took it easy on pressingmovements for a week and rested my biceps or trained them with low weight for high reps two three weeks then I eased into it again. Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted December 14, 2015 Share Posted December 14, 2015 Beware that if you use chalk on the WW regularly the handle will gradually become very slippery. Mine is all shiny now so I am thinking of getting a new one and not use chalk. I see you like reps more than going heavy. Seems working food with you. Btw how good is your max in ww replica? I recently got mine and tried it today and only got 32.5kg as my best. And heck lefty was stronger than righty! But maybe because I did some grip work before with more focus on my right hand? Maybe. But then again some are stronger with their other hand in certain lifts. My right hand is stronger in everything except face levers with a sledge hammer. For some odd reason my left is stronger than my right in that lift. Maybe you have a similar thing going with your thick bar strength? My best single lift with it so far is 37.5 kg with my right and 32.5 kg with my left. And yes I like reps more. I just feel like I get stronger faster with rep work. When I switch to singles and low reps, my strength will often start to slowly decrease. True but the weird thing is I am better at thick bar right handed than lefty. When I did the WW I felt wrist weakness. Here is a video https://www.youtube.com/watch?v=aaLOYMmYMmw Thanks for the heads up Quote Link to comment Share on other sites More sharing options...
Griparn Posted December 15, 2015 Share Posted December 15, 2015 My left shoulder is still bothering me so I went light yesterday. I'm also super busy these times and will continue to be until new years. I've begun teaching at the university which is taking up alot of my time. I'm also trying to finish 3 other projects I'm working on atm. And on top of it all I'm also taking a course myself right now. So I'm busy 24/7 these days! Pull ups pronated grip 20, 17, 15, 13, 13 Dragon flags. I would hold one leg bent and the other straight. Then I lower down until the foot of the straight leg touch the floor and then lever up again. That counts as one rep. Did 3 sets of 8 reps. Finished off with some side planks and went home. Good running! Will you be in the 75K or 80K class in armwrestling comp? I will try to compete in the 75k class. Do you still armwrestle? I know you've dabbled a little with it before. Ok. No, I dont armwrestle. I realize now Im aging, because it's like 10 years since. I remember I did one competition called Golden Arm in Gävle. Damn. Time goes by way to quick! Golden arms is my next planned competition! Sometime in February I think. I think they set the pro class to 78 kg so I'm gonna shoot for that weight.How about grip thoug? Steel bending? Ahh - That will be a great experience and you'll probably meet up with some great people. Steelbending I dont do at the moment. Only thing grip I do nowadays is grippers. CCS my easy #3(143lbs) is a goal I have. That's a great goal! How close are you now? I think I remember a TNS #2.5 close a few years back. Im about the same strength level. At least TNS wise, 120lbs. I havent tested with CCS yet - I should do that to see where I stand. 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 15, 2015 Author Share Posted December 15, 2015 Last sunday Barbell rows 70 kg - 12, 12, 12 60 kg - 12, 12, 12 Reverse flyes 3 sets of 12 Light rotatorcuff work. Monday Some braced bending. Snapped a 16 mm and a 15 mm spanner. Boy, these used to be easy back in the day. Now they were kind of hard! Today Deadlift 140 kg - 5, 5, 5, 5, 5 Actually struggled a bit with my grip on this. I train at a chalk free gym and I always lift with an overhand grip. Toward the last few sets I actually had to fight a bit to hold on to the bar. Dragon flag work. Alternating legs bent - 8, 8, 8 Human flag work. Maybe not the smartest idea considering my injured shoulder. But there were a few girls that wanted to see me do it so what are you gonna do right? 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted December 16, 2015 Share Posted December 16, 2015 Actually struggled a bit with my grip on this. I train at a chalk free gym and I always lift with an overhand grip. Me too, but I smuggle it in anyway. ;-) Maybe you could use something like liquid chalk instead? 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 17, 2015 Author Share Posted December 17, 2015 Actually struggled a bit with my grip on this. I train at a chalk free gym and I always lift with an overhand grip. Me too, but I smuggle it in anyway. ;-) Maybe you could use something like liquid chalk instead? Yeah I think I might need to start doing that. Can't be having my grip fail during a deadlift! I'm supposed to be a grip-guy for crying out lout Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 19, 2015 Author Share Posted December 19, 2015 Grippers Right hand #2.5 - 3 Hard #3 - 2, 2 Easy #3 - 7, 7, 5, 7 Left hand #2.5 - 6 Easy #3 - near miss 2 mm #2.5 - 4 RB180 - 5, 4, 3 #2 - 14 WW replica Right hand 27.5 kg - 10 32.5 kg - 6 30 kg - 10 27.5 kg - 15, 12 Left hand 27.5 kg - 10 32.5 kg - 2 30 kg - 7 27.5 kg - 12, 10 Ulnar levering 8 lbs hammer 20 reps with right and left arm. Armwrestling training with bands. 2 Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 19, 2015 Share Posted December 19, 2015 Good stuff. Done this morning? Do you have favourite moment during the day? I try to change it up occasionally. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 19, 2015 Author Share Posted December 19, 2015 Good stuff. Done this morning? Do you have favourite moment during the day? I try to change it up occasionally. Yes this morning. And now I just came back from a 6 k run. I normally like training in the evenings. But these days I'm just so busy with work and my studies. I usually don't come home until 10 or 11 at night and then I almost immediately hit the bed. 2 Quote Link to comment Share on other sites More sharing options...
honk Posted December 19, 2015 Share Posted December 19, 2015 Is there any calisthenics work going on, you're not telling us about? Or do you log everything? Also: Nice work! 1 Quote Link to comment Share on other sites More sharing options...
Mikael Siversson Posted December 20, 2015 Share Posted December 20, 2015 Are those WW numbers plates only or total weight? If it is the former, do you know your max in total weight? WW replicaRight hand27.5 kg - 1032.5 kg - 630 kg - 1027.5 kg - 15, 12Left hand27.5 kg - 1032.5 kg - 230 kg - 727.5 kg - 12, 10 Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted December 21, 2015 Share Posted December 21, 2015 Found out the wrist problem. I was doing cleans and rows with a 70KG dumbbell with little to no warm up. My area between the neck and the back hurts too now Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 21, 2015 Author Share Posted December 21, 2015 (edited) Is there any calisthenics work going on, you're not telling us about? Or do you log everything? And thank you! Also: Nice work! I don't log exactly everything. I do yoga almost every day that I don't log. I also mentioned that I do extra work for my abdominals. I do some unstructured an wheel rollouts between gripper sets. Edited December 21, 2015 by David_wigren Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 21, 2015 Author Share Posted December 21, 2015 Are those WW numbers plates only or total weight? If it is the former, do you know your max in total weight? WW replica Right hand 27.5 kg - 10 32.5 kg - 6 30 kg - 10 27.5 kg - 15, 12 Left hand 27.5 kg - 10 32.5 kg - 2 30 kg - 7 27.5 kg - 12, 10 It's a rough estimate of the total weight. But I'm using a replica made of steel. I'm guessing that the numbers might not be entirely comparable, especially not once this one starts binding more chalk. Found out the wrist problem. I was doing cleans and rows with a 70KG dumbbell with little to no warm up. My area between the neck and the back hurts too now Dude! You should always be warmed up before handeling those kind of weights! 1 Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted December 22, 2015 Share Posted December 22, 2015 True! 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 22, 2015 Author Share Posted December 22, 2015 Yesterday evening Lat pull down 100 kg - 10, 8, 8 90 kg - 10, 10, 10 Pullover in cable machine (single pully) 35 kg - 10 40 kg - 4 35 kg - 10, 9, 9 30 kg - 12, 12 These works your abdominals like crazy! They also work your lats very hard, obviously. Feels like they're a good exercise for muscle ups and front levers. Barbell row 70 kg - 10, 10, 10 Reverse flyes in machine 3 sets of 12 reps Some side plank work. Some overhead tricep extensions to finish off. This morning I Went for a 6k run. BW this morning was 76.2 kg. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 23, 2015 Author Share Posted December 23, 2015 Yesterday evening Grippers Right hand #2.5 - 10, 10, 10, 10, 10, 10 Left hand #2 - 10, 10, 10, 10, 10, 10 Plate pinch two 15 kg plates Right hand - 8, 5, 4, 5 Left hand - 2, 2, 2, 1 Supination/pronation 5kg - 10 6.5kg - 10 8kg - 7 PR 5kg - 20 Left hand only did sets of 10 with 5 kg. Atmwrestling training with bands. This morning 6k run Quote Link to comment Share on other sites More sharing options...
bencrush Posted December 23, 2015 Share Posted December 23, 2015 Grippers Right hand #2.5 - 3 Hard #3 - 2, 2 Easy #3 - 7, 7, 5, 7 Left hand #2.5 - 6 Easy #3 - near miss 2 mm #2.5 - 4 RB180 - 5, 4, 3 #2 - 14 David, that's some solid gripper work there man! Was this MMS? Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 23, 2015 Author Share Posted December 23, 2015 Thank you Ben! Yes those are MMS. It's pretty ok but I was stronger on grippers eatlier this past spring. I would do sets of 5 with the hard #3 and 10+ reps on my easy #3. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 23, 2015 Author Share Posted December 23, 2015 Still picture from the pronation exercise with 8 kg. 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted December 25, 2015 Author Share Posted December 25, 2015 6 k run 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 25, 2015 Share Posted December 25, 2015 David, I know your toproll must be absolutely evil. I can't wait to see some footage of you in action. 1 Quote Link to comment Share on other sites More sharing options...
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