Fist of Fury Posted May 6, 2018 Author Share Posted May 6, 2018 Sun 6/5/18 Grippers CCS Up to 123# then attempt on 131# GHP 6 but sweep strength wasn't there. I could close this gripper very easily 4-5 months ago. This is one of the reasons I hate gripper training. MMS One attempt on GHP7 150#, 3-4 mm off with both left and right. One attempt on GHP7 146#, 1 mm of with left, little better than right. 137# 2x3 (only a double on last set with left). 131# 2x4 30 mm Block Set 123# 1x5 123# 1x3 112# 1x10 102# 1x12 2H Plate Pinch 3x10 kg - 30 seconds 3x10 kg + 10 kg - 20 seconds 3x10 kg + 15 kg - 20 seconds 1H Plate Pinch 3x10 kg - Two reps attempt, almost got two reps with each hand. 3x10 kg + 1 kg 1x1 3x10 kg + 2.5 kg - One attempt, didn't budge it, was fatigued. 2H Plate Pinch 2x25 kg 3x8 seconds 2H Euro Pinch (12 mm) Plates, tube and collars only - 2x30 seconds, squeezing as hard as I could. A few hours later... GripTopz Stub Up to 15 kg with right hand, no improvement since last time. A few hours later... 1HP Wooden 110 mm block Haven't tried it in two years, got 23 kg with each hand. No improvement since last time I tried it. RB 50 mm Block Up to 28.2 kg with right hand, little less with left hand. Had not tried this in two years either. Improvement with around 6-7 kg I believe. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 9, 2018 Author Share Posted May 9, 2018 Mon 7/5/18 Grippers A few CCS singles with Vulcan up to Lvl 11 easily then Lvl 12 not a chance. A few singles with COC 142# and one attempt on GM 146#, no close. Tue 8/5/18 Axle Thumbless Hold 102.5 kg - 25-30 seconds (approximately) 102.5 kg - 17 seconds Axle Deadhang (BW: 102 kg) 2x8 seconds Wed 9/5/18 Bench then some... Axle Thumbless Hold 101.25 kg (forgot to add the 1.25 plate on one side) 32 seconds. Axle DO Deadlift 110 kg 1x1 120 kg 1x1 140 kg - very close but not to full lock-out. Kind of pissed I didn't get it, I think I can lift it and a bit more if I'm properly prepared. Deadlift Thumbless 150 kg 1x1 Double Overhand 140 kg 1x2 145 kg 2x2 145 kg 2x3 110 kg 1x10 One Handed 60 kg 1x1 80 kg 1x1 85 kg 1x1 Square Rolling Handle Attempt on 50 kg didn't get it, damn this was hard! Did a hold on 40 kg on the pin for 6 seconds. Will use lighter weight to train with. Then some rows. Deadlift strength is completely gone, lower back is shit now. I can probably use double overhand grip for all my deadlifts, it's that bad! Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 11, 2018 Author Share Posted May 11, 2018 Fri 11/5/18 Grippers COC 112# 5x3 1H GB Pinch 22.9 kg 6x2 1H Plate Pinch 2x10 kg + 3.5 kg 3x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 14, 2018 Author Share Posted May 14, 2018 Mon 14/5/18 Grippers After 6 hours of bad sleep... RBAF light spring to 7-7 MMS COC 112# 5x3 SM 128# 1x1 SM 133# 1x1 T6 140# 1x1 GM 146# - 3 attempts, no close. SM 133# 1x1 GHP 131# 1x5 GHP 131# 1x3(R) - 1x2(L) 1.5" Block Set GHP 131# 1x1 Right Hand Only GHP 137# 1x1 GHP 96# 2x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 16, 2018 Author Share Posted May 16, 2018 Tue 15/5/18 Grippers 1.5" Block Set Working Sets 125# 1x1 131# 1x1 137# 1x1 (RH only) 135# - miss 128# 1x2 128# 1x2 (RH only) Wed 16/5/18 Axle Deadlift Thumbless 10 kg 1x20 30 kg 1x20 50 kg 1x10 80 kg 1x5 Thumbless Hold 106.30 kg - 35 seconds Double Overhand Hold 113 kg 2x10 seconds Thumbless Hold 80 kg - 40 seconds DO Deadlift 110 kg 1x2 120 kg 1x1 145 kg 2x2 160 kg 2x1 150 kg 1x2 112.5 kg 1x10 Ironmind Hub Up to 30.15 kg with left and up to 27.85 kg with right. Plate Curl Eleiko 10 kg plate 3x5 IMHH Sup/Pro 2x20 10 lb Sledge Front & Rear Choke 2x15 seconds @ 40 cm Deadhang 2x30 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 18, 2018 Author Share Posted May 18, 2018 Fri 18/5/18 Grippers 43# 2x10 71# 2x5 1.5" Block Set 96# 5x1 112# 5x3 Bench... 1H Plate Pinch 2x10 kg + 3.5 kg 3x20 seconds Squats... ATB (S) Thumbless Fingertip Hold +30 kg 2x10 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 21, 2018 Author Share Posted May 21, 2018 Mon 21/5/18 Grippers 43# 2x10 71# 2x5 1.5" Block Set 96# 5x1 112# 5x3 DU Bending Easy steel bar from WOG in IMP's. Gripper Chest Crush Up to GHP8 176#, right shoulder felt bad so I stopped there. Didn't feel like warming up, my shoulder WU takes about 20 minutes and it was damn hot here today. Later in the evening... SilaRukov Dynamometer Right Hand 94.8 kg 100.3 kg 83 kg (sweaty hands) Chalk... 102.4 kg 109.4 kg 109.0 kg Left Hand 76.3 kg One attempt that didn't register for some reason 76.8 kg (sweaty hands) Chalk... 91.7 kg 95.6 kg 84.9 kg Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 22, 2018 Author Share Posted May 22, 2018 Tue 22/5/18 2H Euro Pinch 26 kg 1x10 36 kg 1x8 46 kg 1x6 51 kg 1x4 58 kg 1x2 66.7 kg 1x1 71.7 kg 1x1 66.7 kg 3x1 56.7 kg 2x10 seconds 1HP 110 mm Wooden Block +15 kg 2x8 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 23, 2018 Author Share Posted May 23, 2018 Wed 23/5/18 Grippers 43# 2x10 71# 2x5 1.5 Block Set 96# 5x1 112# 5x3 Speed 91# 3x3 Silver Bullet 153# COC#3 - 22 seconds right & 18 seconds left. Felt like I was going to get 30+ for the first time but damn bullet started to slip at 20 Left hand was better than expected. 2" Dumbbell Hold 56 kg - 15 seconds 56 kg - 10 seconds Axle Deadhang (BW: 101.8 kg) 2x10 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 25, 2018 Author Share Posted May 25, 2018 Fri 25/5/18 Grippers TNS 43# 1x10 71# 1x5 CCS 91# 1x5 102# 1x3 115# 1x2 125# 1x1 131# 1x1 (right) 1.5" Block Set 137# 1x2 (right) 30 mm Block Set 137# 1x1 (left) 1.5" Block Set GHP7 146# one miss then 3 singles with right hand. This was a PR. Never closed this gripper with this block before, doing explosive closes with lighter grippers seems to pay off. MMS 142# - one attempt with left, missed by a mm. Finished with 3x3 speed closes with the 91# GHP4. I'm very pleased with this workout because I was actually feeling pretty bad, not the best sleep and only two days after thickbar workout. Also it was done "cold", no priming with full body work. 1H Plate Pinch 2x10 kg + 3.5 kg 3x20 seconds 10# Sledge Sup/Pro & Front & Rear A few sets, didn't write down what I did. This was very difficult today so I was forced to make the leverage easier all the time. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 30, 2018 Author Share Posted May 30, 2018 Wed 30/5/18 Let's see if I can remember what I did... Grippers CNS was weak from heavy squats on Monday and from two nights of poor sleep. 112# gripper clicked surprisingly good at warmup so I decided to make some attempts on the GHP7's I have with the 1.5 block. Filmed about 6 attempts with right hand and 2 attempts with left hand, no close left, 4-5 closes with the 146# with right and two very near misses with the 150#. I haven't reviewed the videos yet but if one of them turns out good I might submit it for the challenge. Better to have it done so I can focus on the MM1 in that case. Managed to close the 137# GHP6 with left at least, which is a PR with left. (not counting the LT3#). Axle Thumbless 10 kg 1x20 30 kg 1x20 50 kg 1x10 Double Overhand 80 kg 2x5 103.25 kg - 39 second hold, felt extremely tired today, gripper work didn't help, need a deload now. 118.25 kg 1x2 128.25 kg 3x2 Speed 98.25 kg 2x8 - Felt like my head was going to explode on these, weight is low but every rep is lifted like it's a max attempt. Used spin-lock collars today also, which makes it a fair bit harder. ATB (S) Thumbless Fingertip Hold +30 kg 2x10 seconds 1H GB Pinch 22.9 kg 4x3 Then I worked up to 26.4 but couldn't quite get it to lockout, also tore my skin on left hand. Damn chalk is building up on the edges This implement is a friction lift deluxe, I'm starting to hate it. It's the only exercise I've ever done where the first rep feels like it's 40% of 1RM and the second like it's 120%. It will will definitely make me better at chalking though, that's for sure! 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 31, 2018 Author Share Posted May 31, 2018 Videos of gripper closes were OK, they would probably go through but I was not happy with them so I'm just going to keep training and go for the 150 lbs gripper until I get it. I think I'll get it very soon, I was about 1-2 mm off on my best attempt yesterday. Next week I'm going to rest from everything and then start another training routine. Switching from 5/3/1 to RSR for the squats. For deadlifts I will go by feel and with bench press I will try to keep progressing with more reps, I feel that I respond much better to high reps for bench press, unlike the other two. I will do something like this: Week 1, Day 1 Grippers - Chez training routine Bench Press Squats - RSR 2HP Dynamic Key-Pinch - Reps Fingerwalk Week 1, Day 2 Squats - RSR Double Overhand Deadlift Biceps/Triceps Plate Curl Sledge Wrist Levering Week 1, Day 3 Grippers - Speed & Light Set Practice Bench Press Rows/Lat Pull-Downs/Pull-Ups Squats - RSR 2H Pinch Dynamic Key-Pinch - Static Hold Then second week is going to be grippers for speed only, then repeat week #1 again on week #3. I will try that for 6-8 weeks. If I don't make any improvements in 8-9 weeks I might try CBT again. Also my secondary goal is to see if dynamic thumb work has any carryover to pinching. I would like to get better with the stub and penny lifts, that is why I'm going with key-pinch style. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 1, 2018 Author Share Posted June 1, 2018 Fri 1/6/18 Grippers 43# 2x10 71# 2x5 CCS 91# 5x1 115# 2x1 125# 1x1 133# 1x1 (missed with left) Speed CCS 71# 3x3 1H Plate Pinch 2x10 kg 2x10 seconds 2x10 kg +2.5 kg 1x10 seconds 2x10 kg +5 kg 1x6 seconds 2x10 kg +6.5 kg 1x1 (missed with left) 2x10 kg +7.5 kg 1x1 2x10 kg +8 kg 1x1 2x10 kg +10.1 kg 1x1 (missed with left) Fingerwalk 3x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 7, 2018 Author Share Posted June 7, 2018 Mon 4/6/18 Grippers 43# 2x10 71# 2x5 91# 3x1 1.5" Block Speed 115# 3x3 Bench Press and some prehab stuff, dexterity balls and finger extensions. Thu 7/6/18 Grippers 43# 2x10 71# 1x5 91# 3x1 1.5" Block Speed 115# 3x3 Braced Bending 12x545mm HRS, didn't quite get it, I have problem with the final part of the crush and arms were starting to hurt against the legs. I'm going to use chalk and jeans next time for better grip. Will try to snap the easier bars I got from the WOG starter pack as well to get some crush training in. Then light bench press. Going to rest to Monday now for grippers. Going to try the MM0 cert with another #3 I bought. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 10, 2018 Author Share Posted June 10, 2018 Sun 10/6/18 I had to do grippers today or not do it at all next week, unfortunately. Grippers Up to 142# then two attempts on a heavier #3 but didn't get it. Didn't expect to get it either. Decided to drop down to fives immediately after that. GHP 6 131# MMS RH: 5, 5, 5 (didn't quite get the last rep) LH: 4, 4, 4 (didn't quite get the last rep) COC#2 102# 1.5" Block Set RH: 10, 10, 10. LH: 8, 9, 7. GM Ext Handle 145# 2x10 seconds This was very difficult after 3x10 with the COC#2. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 11, 2018 Author Share Posted June 11, 2018 Mon 11/6/18 Grippers 43# 2x10, 71# 3x5 Two Hand Pinch SR 80 mm Block Up to +57.5 kg: 3, 2. This was very hard, I did the dynamic key pinch yesterday, I will not do that again, I will put it last in the chain. Plate Pinch 4x10 kg 3x15 seconds Bench Press Squats (RSR W1D1) Fingerwalk LH: 4x1 RH: 3x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 13, 2018 Author Share Posted June 13, 2018 Wed 13/6/18 Very tired, no power and energy at all. I barely survived. Will log what I did for reference anyways. Squats (RSR W1D2) DO Deadlifts up to 160 kg, felt like I could hold it for a minute but squats are really frying my core, I barely got it up from the floor, lockout was extremely easy. Still keeping perfect form. I need to focus on DL's twice a week and squats only once a week after I'm done with RSR. DL power is absolutely horrible now. Then I did one lift with the Inch Trainer at 62.5 kg with each hand, right hand felt better. Then tried the LGC handle and wasn't able to lift the same weight to full lockout. Was going to train my arms and wrists but decided not to, had absolutely no energy for it. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 15, 2018 Author Share Posted June 15, 2018 Fri 15/6/18 Grippers 43# 2x10 71# 2x5 1.5" Block Set 91# 5x1 115# 1x1 131# 1x1 RH: 137# 2x2 (missed last rep with a hair) LH: 131# 1x2 LH: 131# 1x1 Speed 115# 5x3 Arms were bleeding, I know why they chose the name "Brutalizer" for the LGC handle because it surely brutalize the arms Then light bench press and 1H Plate Pinch 3x10 kg: 1, 1, 3. This felt very easy which made me happy because my arms were screaming for mercy. Not sure if it's the 2x10 plates or Gold Bar pinch that has helped. Then I tried 2HP with 2x25 plates but I could not hold them for time, this width didn't work with arms like this. Squats (RSR W1D3) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 18, 2018 Author Share Posted June 18, 2018 Sun 17/6/18 Grippers CCS 43# 3x10 71# 3x5 91# 3x2 96# 3x2 Mon 18/6/18 Grippers 43# 2x10 71# 2x5 1.5" Block Set 91# 5x1 115# 1x1 131# 1x1 137# 1x1 (two reps attempt with left, missed second with 1 mm) 150# one attempt each hand, no close. 1" Block Set RH: 150# one attempt, messed up the set, no close. 1.5" Block Set LH: 137# 1x1 Speed 115# 5x3 Bench Press & Squats (RSR W2D1). Skipped pinch, I was extremely tired after squats, need to be more serious from now, eat real breakfast and take some energy drinks, I will probably fail if I don't do that. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 19, 2018 Author Share Posted June 19, 2018 Tue 19/6/18 2H Euro Pinch To 66 kg 1H Euro Pinch To 35 kg with right hand 2H Plate Pinch 4x10 kg 3x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 20, 2018 Author Share Posted June 20, 2018 Wed 20/6/18 Squat (RSR W2D2) 1.4" Dumbell Row Up to 62 kg x 4 reps, a bit to much for strict rows, 50-55 kg will probably be good to use for sets of ten. DO Deadlift Up to 165 kg, felt better than last week but still not good. Grip was weaker, thumb pads were sore from yesterdays pinch. Speed 100 kg 2x8 Then some braced bending practice with an easy steel bar. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 22, 2018 Author Share Posted June 22, 2018 Fri 22/6/18 Had absolutely no motivation to train today. Felt bad both physically and mentally. I'm glad I did train because for some strange reason it actually turned out to be a good training session. Managed to get one of my pinch goals, 2x15 Eleiko plates. Did three lifts with left hand, didn't get it with right hand. Bench press felt good as well, only light weight but felt explosive. Squats also felt good, very surprised how easy it felt today. Which is good, now I just hope that I will have a good gripper session on Monday as well. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 25, 2018 Author Share Posted June 25, 2018 Mon 25/6/18 Grippers MMS COC 148# - 5 attempts (only one LH) first closed with RH, the rest missed. GHP 146# - 2 closes (RH only). COC 148# - 1 attempt (RH only) miss. GHP 146# - 1 close RH. GHP 150# - 1 attempt (RH only) miss, gave it 3-4 pumps, muscles got really tired after that, dropped down to: GHP 137# - 3 reps RH & LH GHP 125# - 4 reps RH & 5 reps LH Squats (RSR W3D1) 1H Plate Pinch 2x15 kg - 3 singles with each hand, then one max hold, 8 seconds LH & 4 seconds RH 2H Plate Pinch 4x10 kg + 5 kg 3x15 seconds Bench Press Silver Bullet (RH only) COC 175# - 4 seconds COC 175# - 2 seconds Set Practice/Isometric Crush (RH only) COC 175# 1x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 26, 2018 Author Share Posted June 26, 2018 Tue 26/6/18 Grippers 43# 2x10 71# 2x5 91# 1x3 1" Block Set 102# 2x10 1.5" Block Set 128# 5x1 1.5" Block Set Speed 91# 3x3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 27, 2018 Author Share Posted June 27, 2018 Wed 27/6/18 Really poor sleep, didn't fall asleep until 4 A.M. Should not have had a cup of coffee at 4 P.M. Grippers 43# 2x10 - no set hyper speed 71# 1x5 - no set hyper speed 91# 1x2 - wide MMS hyper speed 96# 1x2 - wide MMS hyper speed 115# 1x1 - wide MMS speed 125# 1x2 - wide MMS paused 131# 1x1 - wide MMS paused 135# 1x1 - wide MMS paused Right hand was trash so I did not go higher with RH... 137# 1x1 146# - one attempt, missed, quite far off. 123# RH: 3, 2, 2. 123# LH: 3, 2, 4 Silver Bullet 153# RH: 17 seconds. 153# LH: 10 seconds. 142# RH: 10 seconds. 142# LH: 13 seconds. Squats (RSR W3D2), no problem here, I could have upped the intensity by taking less rest between the sets but I think a slower tempo will be better for me in the long run, doing all the two rep sets with only 45 seconds of rest. 5x5 and 4x4 is going to be a challenge. Looking forward to it. I need to add more pinch goals now. 2x20 kg Eleiko Plates 4x10 kg Eleiko Plates These are difficult but I think I can get there. It should keep me occupied for a while. Quote Link to comment Share on other sites More sharing options...
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