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Fist of Fury

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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/Pro
1 Meter Threaded Rod (M24) in Suede Leather
1x10
One set was enough today.

 

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27/12/17

Vulcan
Up to Level 15 with left and Level 12 with right.

PH3 Week 12, Day 2

Inch Trainer
Straddle DL
49.5 kg 6x5

1.4" Dumbbell
Kroc 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.

 

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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

 

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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

 

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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
 

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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.
 

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  • 2 weeks later...

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 5
Speed
B3-F3 x 5x3

1H Plate Pinch
2x10kg 3x8 seconds



 

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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.

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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.

 

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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.

WD2
Speed
F3-B3 - 5x3

1H Plate Pinch
2x10 kg 3x10 seconds

IMHH Sup/Pro
3x10

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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

 

 

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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 5
Speed
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.

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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.

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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/Pro
1 M Threaded Rod in Suede Wrap
2x10

Deloading powerlifting now and with a winter like this I really don't need a gym.

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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.

 

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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.

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Wed 14/2/18

Dumbbell DL
3"
41 kg 1x1
Inch 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.

 

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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.
 

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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.

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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.

 

 

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Fri 2/3/18

Grippers
TNS
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# 1x2

TNS
COC 123# 1x1
GHP 91# 1x5

CCS
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.

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Sun 4/3/18

Grippers
TNS
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

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Wed 7/3/18

WD2
B4-F4 - 5x1

Grippers
TNS
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.

 

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Fri 9/3/18

Grippers
TNS
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



 

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Sun 11/3/18

Grippers
MMS
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.




 

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