Fist of Fury Posted December 25, 2017 Author Share Posted December 25, 2017 25/12/17 Reverse Bending S275 Mild Steel - 8 mm x 7" - 137.54k @ 6" in Suede Wraps - To 55 degrees in two hits. PH3 Week 12, Day 1 Rolling Thunder LH: 60.0 kg 7x5 RH: 57.5 kg 7x5 Dumbbell Curl/Lying Tricep Ext Superset 3x12 Sup/Pro1 Meter Threaded Rod (M24) in Suede Leather 1x10 One set was enough today. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 27, 2017 Author Share Posted December 27, 2017 27/12/17 Vulcan Up to Level 15 with left and Level 12 with right. PH3 Week 12, Day 2 Inch TrainerStraddle DL 49.5 kg 6x5 1.4" DumbbellKroc Row 58 kg 1x10 (will start using straps from now on) This workout I almost reached the pain level I had when I did KTA, in my left bicep. The truth is, unfortunately, that my left bicep is not strong enough to do the type of training I'm doing right now. Bicep and grip strength are too far apart. I need to work something out here. This is definitely a motivation killer since I hate generic bicep training. But that's probably what got me into this trouble in the first place so I better correct it. There's no way I'm ever going to be able to set and close harder grippers with this left arm anyway. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 29, 2017 Author Share Posted December 29, 2017 29/12/17 One Hand Euro Pinch Up to 33.25 kg with right hand, didn't try with left hand because it was dead. Tried 35 kg but didn't move it, I'm terrible at this. Will have to do some type of high volume high frequency training for pinch when I get the opportunity. I think that's the only way I will ever make any real gains. Hammer Curl 10 kg 3x10 PH3 Week 12, Day 3 Rolling Thunder LH - 67.25 kg: 3, 3, 3, 3, 3, 9 (rpe10) RH - 65.50 kg: 3, 3, 3, 3, 3, 10 (rpe10) LeverTop Front & Rear +11.25 kg 2x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 1, 2018 Author Share Posted January 1, 2018 30/12/17 Grippers RH: 3 singles with COC 142# LH: 3 attempts with COC 142# LH: 1 attempt with LT#3 31/12/17 Grippers RH: 3 singles with COC 142# LH: 3 attempts with COC 142# RH: 6 block set reps 20 mm with COC#2.5 RH: Tetting Elite 174# Silver Bullet - 3 seconds RH: 3 block set reps 20 mm with COC#2.5 RH: 20 reps with COC 102# Mon 1/1/18 Grippers RH: 2 singles and 1 double with COC 142# LH: 3 singles with COC 142# PH3 Week 13, Day 1 Rolling Thunder LH: 65.5 kg 5x3 RH: 63.0 kg 5x3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 3, 2018 Author Share Posted January 3, 2018 Tue 3/1/18 PH3 Week 13, Day 2 Brutalizer 46 kg 4x4 Grippers (Right hand)CCS Strap-Hold COC#1 - 2.5 kg 2x10 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 5, 2018 Author Share Posted January 5, 2018 Fri 5/1/18 Last day of thick bar cycle. Wasn't lifting anything, as expected since I'm very overtrained. Now I'm going to train only once a week for six weeks and bending twice a week. Then after six weeks I will only do bending for six more weeks. When I start with thick bar again I will probably do some type of 5/3/1 training, I think it will work better for me. I will stick to only two times a week. I think I will try boring but big to start with. I have these steel bars which I'm going to bend in 12-14 weeks time. I will attempt all of them regardless of the result. 10 x 137k rated bars 3 x Grade 5 bolts (160'ish kg) 2 x 180'ish kg rated bars Plus some easier bars which I'm going to cut down and/or use less wrapping on. Will cut some of the 137k bars down a bit as well. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 14, 2018 Author Share Posted January 14, 2018 Sun 14/1/18 Grippers RH: GHP 150# - closed. LH: GHP 150# - missed. RH: GHP 150# - closed. LH: GHP 146# - missed. RH: COC 142# - closed, closed. LH: COC 142# - missed, maybe closed. WD2 B1-F1 x 10 B2-F2 x 5 B3-F3 x 3 B4-F4 x 5 Reverse Bending S275 8mm x 7" 137.5k @ 6" in Suede wraps - Bent to 55.4 degrees in one hit easily, did and extra hit + an extra one with the other hand as well. I will probably do three more of them at this length until it's super easy before I cut them down more. WD2 B4-F4 x 5 B5-F4 x 5Speed B3-F3 x 5x3 1H Plate Pinch 2x10kg 3x8 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 14, 2018 Author Share Posted January 14, 2018 Planning on doing this for three months now. Gripping only twice a week. Workout A Squats 5/3/1 (10x5 & 5x10) Wrist Developer & Bending Plate Pinch Hold Maybe some rows with straps Workout B Squats 5/3/1 (5's Progression) Wrist Developer & Bending Thick Bar Biceps & Triceps Shoulders Maybe some gripper chest crushing Will attempt these bars: 137.5k @ 7" x 3 137.5k @ 6.5" x 2 137.5k @ 6" x 2-3 137.5k @ 5.5" x 1-2 183.25k @ 6" x 1 166.3k @ 6" x 1 183.25k @ 7" x 1 166.3 @ 6" x 1 Goal will be a full bend with the Grade 5 Bolt (166.3k). My best effort was around 19-20 degrees when I attempted it last time, so far the only time I tried. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 17, 2018 Author Share Posted January 17, 2018 Wed 17/1/18 Grippers (Right hand) GHP 150# - miss GHP 146# - barely closed Felt terrible, no more grippers when I do bending. WD2 B1-F1 x 10 B2-F2 x 5 B3-F3 x 5 B4-F4 x 5 Reverse Bending S275 8mm x 7" 137.5k @ 6" in Suede wraps - Bent to 52.5 degrees very fast and easy. Will start with 6.5" next week. WD2 B4-F4 x 5 B5-F5 x 5 This felt very hard and stupid as I am I wasn't supposed to bend 5 reps on this level until week #6, moved up three levels instead of one by mistake. So I skipped the speed reps because of this, might have to skip the first day next week to recover properly. I don't want to pay for this later. Rolling Thunder Left & Right: 35 x 10, 45 x 6, 55 x 4, 60 x 2, 65 x 1, 72.5 x 1. Inch Trainer 60 kg x 1 very easy, felt like I had a few kg's more in me with both hands. I will try 62 kg next week. Rolling Thunder LH: 77.60 kg x 1, 78.35 kg - 50% RH: 75.10 kg x 1, 77.60 kg - 30% LH: 72.50 kg x 1, 68.50 kg x 2, 65 kg x 4, 55 kg x 10 RH: 71.75 kg x 1, 67.50 kg x 2, 64 kg x 4, 55 kg x 10 WW 50 mm Wrist Curl 24.40 kg 2x10 Bicep/Tricep Superset 3x10 Skipped shoulders, might have to move it to day #1 instead. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 21, 2018 Author Share Posted January 21, 2018 Sun 21/1/18 WD2 F1-B1 x 10 B2-F2 x 5 B3-F3 x 5 B4-F4 x 2 Reverse Bending S275 6 mm x 5.5" - 74.54k @ 6" in Suede Wraps bent to 37,2 degrees. Felt mostly like a technical challenge, never tried this length before. S275 8mm x 6.5" - 137.5k @ 6" in Suede wraps bent to 45.6 degrees. Felt easy but I was surprised I didn't bend it more than this, should have done one more hit. WD2Speed F3-B3 - 5x3 1H Plate Pinch 2x10 kg 3x10 seconds IMHH Sup/Pro 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 24, 2018 Author Share Posted January 24, 2018 Mon 22/1/18 Gave the FBBC grippers a few squeezes, couldn't resist. Got one 4X and one P1, the 4X is way harder than the P1 despite rating 10 lbs lower.Tue 23/1/19 Crushed down the "5.5 steel bar, which was really harsh on the palms. My DO bending is absolutely pathetic, I can't bend a pencil like that. COC 123# TNS with right hand, then some dexterity balls and contrast baths. Wed 24/1/18 Grippers (right hand)20 mm Block Set FBBC P1 167# - I think I closed it, might have been open by a hair, it's hard to see with black grippers. I wish I bought the Brass model instead. FBBC P1 167# - missed this by 1 mm or so.Wide MMS GHP 150# - Missed by a large margin, hand was dead. Will stay away from them in all seriousness from now. WD2 B1-F1 x 10 B2-F2 x 5 B3-F3 x 3 B4-F4 x 2 B4-F5 x 3 Reverse Bending S275 8mm x 6.5" - 137.5k @ 6" in Suede wraps bent to 66.6 degrees (I kind of wish I was listening to Ironmaiden's "The Number Of The Beast" when I did this) in 4 hits in 8 seconds. WD2 B5-F4 x 3 B4-F5 x 3 Rolling Thunder 35 x 10, 45 x 8, 50 x 4, 60 x 2, 72.5 x 1 Inch Trainer 62 kg 1x1 Rolling Thunder LH: 77.6 kg x 1 (felt harder than last time). RH: 75.1 kg - 30% (it was ok considering I destroyed my hands with grippers). Inch Trainer 54 kg 3x1 with 3-5 second holds. Rolling Thunder 57.5 kg 1x10 (+2.5) Then a few sets of rows with lighter dumbbells. WW 50 mm Wrist Curl 24.50 kg 2x10 Bicep/Tricep Superset 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 28, 2018 Author Share Posted January 28, 2018 Sun 28/1/18 Push-Ups & Squats WD2 B1-F1 x 10 B2-F2 x 5 B3-F3 x 5 B5-F4 5 Reverse Bending S275 8mm x 6" - 137.5k in Suede wraps bent to 39.5 degrees. S275 6 mm x 5.5" - 74.54k @ 6" in Suede Wraps bent to 61.1 degrees. Then crushed down in IMP's. WD2 B5-F4 x 5 B4-F5 x 5Speed B3-F3 - 5x3 Plate Pinch 2H 3x10 kg 3x10 seconds, negative on the way down with left hand on last set, then tried to lift it with right hand immediately and got it to a full lockout. Tried to lift it with left and right one more time later but didn't get it. Not sure if it was because of fatigue or because I didn't re-chalk the plates. Bicep/Tricep Superset 3x10 WW 50 mm Wrist Curl 24.40 kg 2x10 IMHH Sup/Pro 2x20 I will take this week off from thick bar, then take the next week off from bending. Before I resume with both. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 31, 2018 Author Share Posted January 31, 2018 Wed 31/1/18 Decided to deload thick bar next week instead when I deload the powerlifting. Very bad session, not even going to log it. I did lift 64 kg with the Inch Trainer both left and right but that was pretty much the only thing I did right this session. I will drop Rolling Thunder now and I will never ever train reps with rolling handles again because it doesn't work, unless you do cardio training, which I'm too lazy to do. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 4, 2018 Author Share Posted February 4, 2018 Sun 4/2/18 WD2 F1-B2 x 10 F2-B2 x 5 F3-B3 x 5 F4-B4 x 5 F5-B4 x 5 Reverse Bending S275 8mm x 6" - 137.5k in Suede wraps bent to 37.5 degrees. 6 mm x 6" Nail - 88k in 3" Suede Wraps - full bend and crushed down. WD2 F5-B5 x 3 F5-B5 x 3 Speed F3-B3 - 4x3 F4-B3 - 1x3 Sup/Pro1 M Threaded Rod in Suede Wrap 2x10 Deloading powerlifting now and with a winter like this I really don't need a gym. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 4, 2018 Author Share Posted February 4, 2018 4/2/18 (Evening) 1H SR 80 mm Pinch 25 kg 3x3 1H Plate Pinch 3x10 kg - One lift left hand and one miss right hand. 2x10 kg - 4x10 seconds. WW 50 mm Wrist Curl 24.5 kg 3x10 Cable Push-Down 3x5 Alternating Bicep Curl 5x8 Deadhang 1 minute wide grip. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 6, 2018 Author Share Posted February 6, 2018 Tue 6/2/18 WD2 B1-F1 x 10 B2-F2 x 8 B3-F3 x 5 B4-F4 x 5 B5-F5 x 3 B5-F5 x 3 B6-F5 x 3 Speed B3-F3 - 5x3 No bending next week. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 14, 2018 Author Share Posted February 14, 2018 Wed 14/2/18 Dumbbell DL3" 41 kg 1x1Inch Trainer LH: 67 kg - two attempts in a row, no full lift. RH: 65 kg - one lift, then one more attempt after left hand, no lift.2" 74 kg - No lift, felt the same with both hands.Inch Trainer LH: 67 kg - no lift, then 65 kg, no lift. RH: 65 kg - two attempt, no full lift. Axle Rack Pull Up to two attempts with 140 kg, lifted but could not hold it. Then two sets of light bench press to failure. Grippers CCS (both hands) COC#1 - 3x5 GHP 115# - 1x2 GHP 91# - 1x5 GHP 71# - 1x10 EZ-Bar Reverse Curl - 50 reps. Cable Push Down - 3x5 Disappointed in my thick bar development, did not expect the 74 kg @ 2" would feel that difficult to be honest. Not sure how it translates to Rolling Thunder. By the feel of it, definitely above 80 kg I think. I was stronger on thick bar before I started to train it in October. I got a decent amount of air on 80 kg before I started the PH3 program, now it feels like I'm not really close to it. Seven full days of rest did not help either. Gripper strength has gone to absolute shit. COC#1 feels hard. Could barely get two full reps with the GHP5. I did mainly holds with thick bar before October. So I will continue with that in the future. Because this was not working as I hoped. My gripper strength was much better when I did that also. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 17, 2018 Author Share Posted February 17, 2018 Sat 17/2/18 Rolling Thunder 70.5 kg 1x2 68.0 kg 2x2 Grippers CCS GHP 71# 2x10 GHP 91# 1x2 GHP 115# 5x1 GHP 96# 1x5 GHP 43# 2x20 (two finger sweep training) I will do less thick bar now for a while and focus on grippers more and pinch as well. I will put bending aside for now. It's too difficult for me to do while training other grip stuff. I probably need to get more volume in with the WD to build a more solid base strength. I don't feel like doing that right now. Squats are starting to become more difficult now with BBB. Pinch feels quite good now. Thick bar is not as bad as I wrote after last session. I reviewed a video I made and I got the 67 kg Inch Trainer up more than half ways. It didn't feel like that when I did it. Gripper strength is not there but I feel more motivated to train grippers again now. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 21, 2018 Author Share Posted February 21, 2018 Wed 21/2/18 Reverse Bending Grade 5 bolt "6 - 166k in Suede wraps bent to 37.2 degrees. Just a status check. Expected low 30's. so this was good. Grippers Did a few sets of CCS and 20 mm block set closes, felt terribly weak. I have not trained these sets in a very long time so it might not be all that bad. I think I will skip the 20 mm block set though and use wide MMS instead, feels a lot better since I've done much more closes like that the last year. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 25, 2018 Author Share Posted February 25, 2018 Sun 25/2/18 Squats Working only with 75 kg on the 5x10 sets. Yes I know I'm weak but I will be strong in the future. I'm making very small increments all the time. This type of training definitely gives the puke factor and a nice pump in the quads. Hopefully I can do 80 kg+ on the next micro cycle without puking. After that I will change to another program, maybe another variation of 5/3/1 or perhaps RSR again for 6 weeks. Eating less carbs right now as well, probably not such a smart idea while doing BBB, but so far it's going okay, BW is down to 99-100 kg now. Grippers MMS T x 10 #1 x 5 GHP 91# x 2 COC 112# x 1 GM 140# x 1 (cheated with left) COC 123# 5x2 (and for some strange reason left felt stronger on these) GHP 91# x 10 1H Plate Pinch 2x10 kg 3x10 seconds 2x15 kg attempt, out of my league so far, new goal! I need to season these a bit more also, they are very slippery. I decided I will attempt the 183 kg steel bar @ 7" on Saturday to see how far I can get it. So I will rest my arms until then. After that I will not do bending for a few months. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 2, 2018 Author Share Posted March 2, 2018 Fri 2/3/18 GrippersTNS GHP 91# 3x1 COC 123# 1x1 GHP 128# - barely closed with right and about a mm open with left.MMS GHP 131# 2x2 GHP 135# 1x1 GHP 131# 1x2TNS COC 123# 1x1 GHP 91# 1x5CCS COC 102# 1x3 Strength is slowly coming back, this felt pretty good considering I have a cold and have barely slept anything since Monday. Didn't do any other training either. For some reason wide set work is hurting both my wrists, mostly my left wrist. I might skip it and just use the 1.5" block as wide set or just go much lighter with TNS and CCS. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 4, 2018 Author Share Posted March 4, 2018 Sun 4/3/18 GrippersTNS 43# x 10 73# x 5 102# x 1 115# x 1 MMS 115# 5x5 43# x 30 1H Gold Bar Pinch 12.9 kg x 10 15.4 kg x 5 17.9 kg x 2 20.4 kg x 1 22.9 kg x 1 24.1 kg failed 20.4 kg x 1 22.9 kg x 1 1H Plate Pinch 2x10 kg 3x15 seconds Fingerwalk 3x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 7, 2018 Author Share Posted March 7, 2018 Wed 7/3/18 WD2 B4-F4 - 5x1 GrippersTNS 71# x 5 91# 2x1 115# 1x1 MMS 123# 2x4 TNS 43# x 20 GripTopz HorneTop 42.8 kg 5x1 Stiff Leg DL with FGX 60 kg 2x8 (too hard) Then two sets of light bench to failure. I will use dumbbells instead of barbell for thick bar, it was surprisingly difficult for the grip. Will go back to Mon/Wed/Fri next week and add DL's on day two. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 9, 2018 Author Share Posted March 9, 2018 Fri 9/3/18 GrippersTNS 43# 1x10 71# 1x8 91# 1x2 115# 5x1 30 mm block 71# 1x20 131# 1x1 91# 1x10 71# 1x20 1H Gold Bar Pinch 17.9 kg 3x10 seconds Fatman 40# 4x3 (1m) drags IMHH Sup/pro 2x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 11, 2018 Author Share Posted March 11, 2018 Sun 11/3/18 GrippersMMS 102# 1x1 112# 1x1 123# 4x5 112# 1x5 91# 1x10 71# 1x20 Silver Bullet #2.5 + 2.5 kg - 16 seconds left & 12 seconds right. 1H Gold Bar Pinch 12.9 kg 1x10 17.9 kg 1x2 20.4 kg 3x1 21.6 kg 1x1 22.1 kg 1x1 1H Plate Pinch 2x10 kg 3x15 seconds Fingerwalk 2x2 Alternating Bicep Curl 10 kg 1x15 13 kg 2x8 10 kg 1x8 45 seconds between sets. Cable Push-Down 40 kg: 8, 8, 4 1 minute between sets. Quote Link to comment Share on other sites More sharing options...
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