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Fist of Fury

Arm Training Log

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Fist of Fury

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.

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Fist of Fury

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!
 

 

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Fist of Fury

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

 

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Fist of Fury

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
 

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Fist of Fury

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

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Fist of Fury

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

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Fist of Fury

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


 

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Fist of Fury

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

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Fist of Fury

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

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Fist of Fury

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.

 

 

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Fist of Fury

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 :pinch
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!

 

 

 

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Fist of Fury

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.

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Fist of Fury

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

 

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Fist of Fury

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.

IMG_0313.JPG

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Fist of Fury

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.

 

 

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Fist of Fury

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

 

 

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Fist of Fury

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.

 

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Fist of Fury

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 :pinch

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)

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Fist of Fury

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.
 

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