Jump to content
Fist of Fury

Arm Training Log

Recommended Posts

Fist of Fury

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.

 

Share this post


Link to post
Share on other sites
Fist of Fury

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.

 

Share this post


Link to post
Share on other sites
Fist of Fury

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

 

Share this post


Link to post
Share on other sites
Fist of Fury

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

 

Share this post


Link to post
Share on other sites
Fist of Fury

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
 

Share this post


Link to post
Share on other sites
Fist of Fury

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.
 

Share this post


Link to post
Share on other sites
Fist of Fury

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



 

Share this post


Link to post
Share on other sites
Fist of Fury

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.

Share this post


Link to post
Share on other sites
Fist of Fury

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.

 

Share this post


Link to post
Share on other sites
Fist of Fury

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

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now


×