jvance Posted June 28, 2018 Share Posted June 28, 2018 (edited) Cut caffeine for a few weeks. You'd be surprised how long it stays in your system. Getting off caffeine for a while can allow your adrenals to calm down, which can cause sleeplessness. I take a bit of magnesium with supper which has a calming effect. Edited June 28, 2018 by jvance 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 28, 2018 Author Share Posted June 28, 2018 5 minutes ago, jvance said: Cut caffeine for a few weeks. You'd be surprised how long it stays in your system. Getting off caffeine for a while can allow your adrenals to calm down, which can cause sleeplessness. I take a bit of magnesium with supper which has a calming effect. Thanks for the input, yea I know I very rarely take caffeine actually. I have some health issues which is the cause for my lack of sleep. Chronic inflammation keeps me awake. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 29, 2018 Author Share Posted June 29, 2018 Fri 29/6/18 Grippers RBAF - Up to 10-10 easy spring and up to 3-4 hard spring, using 50 mm set for 1.5" block set practice. One of the handles are only 8 mm thick on this gripper. I will use this gripper exclusively for 8 weeks now and try a popular bench press program I found, looks like this: Workout A: 8x8 @ 70%, then increasing with 5% and dropping down one rep and one set each week until you do 1x1 with 105%. Workout B: 8x1 @ 90% I will probably use some type of cadence for this as well. Maybe starting with 3 seconds on the singles then increasing with one second each week. Maybe a max hold on last rep on the volume day. Reverse Bending I bought some steel bars from GBI and holy shit they are so difficult, I wasn't able to bend the easiest one I bought which was rated at 100 kg. I believe it's so hard because it's stainless steel. Only got it to 6.3 degrees. Then after that I had to check if I had lost a lot of strength or if the bar actually was that hard. Did the 137k bar from WOG @ 7" easily to 50 degrees in no time. So yes, stainless steel is some really hard shit to bend. Powerlifting and pinch later... Started with bench press and did some plate pinching as well. 1H Plate Pinch 2x15 kg: 1, 1, 0.5, 0, 4 sec, 10 sec RH, 8 sec LH. 2H Plate Pinch Supported on Pipe 4x10 kg 1x2x5s 4x10 kg + 10 kg 1x5s 4x10 kg + 15 kg 3x1x5s 1H Plate Pinch 3x10 kg no lift left hand, one lift right hand. Squats (RSR W3D3) Rolling Thunder Tried for fun, not going to do any real thick bar training in at least 12 weeks now. Worked up to one attempt on 80.75 kg and got about 80-90% of a full lift, very close to lockout, my best effort so far with the RT. Barely got any air with right hand. Then tried 80 kg but that attempt was not as good. Inch Trainer 62 kg - One lift with RH, couldn't lift it with left, no power left. 1.4" Dumbbell DL 62 kg 2x10 seconds Then a few heavy strict curls with a dumbbell, don't know the weight, maybe 25-26 kg. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 2, 2018 Author Share Posted July 2, 2018 Mon 2/7/18 Very bad day. Squats felt very hard. Was going for one more week of bench but decided to deload instead. Tried some grippers, barely got the 146# GHP7 with right and almost with left. Made two attempt on the two different LT#3's I have with LH but didn't close it. I will start bench press programming next week, both for grippers and bench press. I think I will only use BTR for training grippers from now on. Training normally just doesn't give me anything, I seem to only make real strength gains with choker work and BTR. High intensity and low frequenzy training doesn't work for me, my recovery is not good enough and the frequenzy becomes too low. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 4, 2018 Author Share Posted July 4, 2018 Wed 4/7/18 Squats (RSR W4D2) DU Bending 88 kg nail in suede wraps Reverse Bending 6" x 8 mm S275 - 137 kg in suede wraps - to 25 degrees in three "sets", rested about 5 min between attempts. 7-8 total hits. Not good considering I've bent this before but not a disaster since I have not trained reverse bending in a long while now. 6x180 mm stainless steel bar in suede wraps to 59 degrees. I will try to find the same eBay dealer and get more of these, seems to be what I need more of now. Also ordered some rated bars for braced bending from The World Of Grip. Also did some braced bending last weekend, 12x450 mm HRS bar. Might have missed the last few degrees. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 6, 2018 Author Share Posted July 6, 2018 Fri 6/7/18 Dead tired, did squats, thought I would never make it and it turned out to best workout ever in the squats. Very strange but I' m happy about it. Did some plate pinching, tried 4 x 5 kg plates, rubber plates on the inside (103 mm), need to buy some more 5 kg plates from Eleiko. Did a few lifts, felt easy, the rubber plates probably make it a bit easier. Then I did 3x10 seconds with 2x10 kg + 5 kg added. Also some dumbbell rows with 52 kg, 2x10 reps, was going to do 3 sets but form was starting to break down at the end and it became to much arms, so I stopped at 2 sets. Then after that I did some leg raises. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 8, 2018 Author Share Posted July 8, 2018 Sun 8/7/18 Reverse Bending 122 kg bar, pre kinked, in suede wraps then crushed down between legs. S275 - 6 mm x 5" - 74 kg @ 6" in suede wraps to 22.5 degrees, tricky little bastard. 6 mm x 180 mm SS bar, pre kinked in suede wraps, then crushed down between legs. GBI 100 kg - 7 mm x 185 mm SS bar pre kinked to 6 degrees, in suede wraps, two attempts, got it about 1.5 degrees further These bars are much harder than he told me they would be Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 9, 2018 Author Share Posted July 9, 2018 Mon 9/7/18 Grippers RBAF 50 mm set for 1.5". 7-7 - 8x8, last rep held for max time, 20 seconds RH & 14 seconds LH. Contrast bath. I will try to log all the recovery stuff I do for this training cycle. Squats, bench and pinch later... Bench Press - 8x8, very difficult, last rep was ugly. Squats (RSR W5D1) Zottman Curl 10 kg 3x10 1H Plate Pinch 2x10 kg + 4 kg 3x15 seconds 4x5 kg supported on pipe - up to 26.40 kg with RH (half way up) and up to 24.10 kg with LH (half way up). Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 11, 2018 Author Share Posted July 11, 2018 Tue 10/7/18 Did some power cleans and a few sets with the dexterity balls for recovery. Wed 11/7/18 Light Set Practice with Vulcan gripper. Squats (RSR W5D2) it was hard, I will cut the programming short and take a deload next week instead. I'm not training squats for 1RM anyway so it would not make any sense to go heavier for me. I don't think I will ever go heavier than three reps. Tried some reverse bending with loose suede wraps. Two hits on two different pre kinked SS bars, didn't get far, hands felt like trash. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 12, 2018 Author Share Posted July 12, 2018 Thu 12/7/18 Grippers RBAF 50 mm set for 1.5" 3-3 - 3x1 8-9 - 1x1 9-9 - 1x1 8-9 - 2x1 (LH) - 9-9 - 2x1 (RH) 3-3 - 1x1 with 3 second hold on each single. Contrast bath & rubber band extensions. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 13, 2018 Author Share Posted July 13, 2018 Fri 13/7/18 1H Plate Pinch 2x10 kg +4 kg 3x15 seconds 2x20 kg 1x3 drags 2x15 kg amrap RH: 1, 1, 1, 1. LH: 0, 0, 1, 0. 4x5 kg 3x1 5x5 kg - nope. Dexterity balls & contrast bath. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 16, 2018 Author Share Posted July 16, 2018 Mon 16/7/18 Grippers RBAF 50 mm set for 1.5" 7-8 - 7x7, last rep held for max time, 18 sec RH & 13 sec LH. Vulcan 1.5" block set slow "hydraulic" close level 9 - 3x1, 10 sec each close. Contrast bath & rubber band extensions. Zottman curls and stretching later when I get to the gym. Afternoon Zottman Curl 10 kg 3x10 Braced Snap Training 12 x 550 mm HRS - 8 rounds. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2018 Author Share Posted July 17, 2018 Tue 17/7/18 1H Plate Pinch 2x10 kg + 4 kg 3x15 seconds 3x10 kg LH: 1, 1. RH: 3, 2. 2H Plate Pinch 3x10 kg supported on pipe 50 kg 3x12 seconds 4x10 kg supported on pipe 50 kg 3x8 seconds 60 kg 3x1 Braced Snap Training 8 mm HRS bar barehanded, a lot of rounds until I gave up. 12 x 550 mm HRS - 3x3, will try 4x4 next time, then 5x5, 6x6 etc until it breaks. See if I can snap all the bars I have before I try the calibrated steel I've ordered. Contrast bath later in the evening. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 19, 2018 Author Share Posted July 19, 2018 Wed 18/7/18 Light Set Practice with Vulcan Gripper & Dexterity Balls. Thu 19/7/18 Grippers RBAF 50 mm set for 1.5" 9-9 - 8x1 with 4 second hold on each single. Silver Bullet with 1.5" set COC 142#: 8, 3, 8 sec. Didn't rest enough after first set. Contrast bath & rubber band extensions. EZ Bar curl & reverse curl. 12 x 550 mm HRS bar, snap training 4x4. A few sets of plate curls. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 20, 2018 Author Share Posted July 20, 2018 Fri 20/7/18 1H Plate Pinch 2x10 kg + 4 kg 4x15 seconds 2H Plate Pinch 4x10 kg + 10 kg 3x8 seconds Braced Snap Training 12 x 550 mm HRS bar 5x5 Contrast bath & stretching Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 23, 2018 Author Share Posted July 23, 2018 Mon 23/7/18 Grippers RBAF 50 mm set for 1.5" 8-8 - 6x6, last rep held for max time, 11 sec LH & 13 sec RH. Arms felt like concrete for 10 minutes afterwards. Vulcan "hydraulic" close 1.5" block set lvl 9: 10 sec lvl 10: 10 sec lvl 9: 10 sec Contrast bath. Rubber band extensions & dexterity balls. Afternoon/Evening Squat: 1x15 EZ bar reverse curl: 4x20 Power Clean: 3x1 1H Deadlift: 3x1 Braced Snap Training: 12 x 550 mm 6x6 IMHH R/U Deviation: 4 supersets Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 24, 2018 Author Share Posted July 24, 2018 Tue 24/7/18 Bench & Pinch 2x10 kg + 4 kg 4x15 seconds 4x10 kg 2x8 seconds 2x20 kg/1x25 kg 3x5 seconds Last hold really gave my left wrist a goodnight kiss. Hope it's nothing serious. Will do some stretching and contrast baths. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 25, 2018 Author Share Posted July 25, 2018 Wed 25/7/18 Light set practice with Vulcan gripper & dexterity balls. More steel to play with Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 26, 2018 Author Share Posted July 26, 2018 Thu 26/7/18 Grippers RBAF 50 mm set for 1.5" 9-9 - 8 singles with 5 second holds Isometric Hold Hybrid Elite 165# 3x8 seconds Contrast bath and rubber band extensions. Zottman curls and squats later in the evening. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 27, 2018 Author Share Posted July 27, 2018 Fri 27/7/18 Bench & Pinch IM Blockbuster: Up to 30.95 kg with RH. IMHH Sup/Pro: 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 30, 2018 Author Share Posted July 30, 2018 Mon 30/7/18 Grippers RBAF 50 mm set for 1.5" 8-9 - 5x5 with max hold on last rep, 7 seconds RH & 10 seconds LH. Vulcan "hydraulic" close 1.5" Block Set Lvl 9 - 3x10 seconds Contrast bath, rubber band extensions & dexterity balls. Squat: 1x15 IM Blockbuster: 3x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 31, 2018 Author Share Posted July 31, 2018 Tue 31/7/18 Was going to do some bench but I woke up with a terrible pain in my lower back. Been sleeping in a bad way I think. It's so damn difficult to sleep when it's hot like this, buildings are not made for this kind of heat here. Waking up all the time swimming in my sweat So I skipped the bench, did some 1HP but I even felt pain doing that. 1HP RB 50 mm Block Up to 31 kg with RH. LH gave up around 28 kg. IM Blockbuster 25.0 kg 10 seconds RH & 6 seconds LH. 28.5 kg 6 seconds RH & no lift LH. 29.0 kg 4 seconds RH. 30.0 kg 2 seconds RH. 18.5 kg 30 seconds RH & LH. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 2, 2018 Author Share Posted August 2, 2018 Wed 1/8/18 Light Set Practice with Vulcan, contrast bath & dexterity balls. Thu 2/8/18 Grippers RBAF 50 mm Set for 1.5" 9-9 - 8 singles with 6 second holds. Silver Bullet with 1.5" Block Set 142# COC#3 - 3x8 seconds RH & 8,4,5 seconds LH. Contrast bath & rubber band extensions. Afternoon/Evening Bench: 8x1 Im Blockbuster: Up to 31 kg with RH then 20 kg for 30 seconds RH & LH EZ Bar Reverse Curl: 5x15 Squat: 1x15 Neutral grip Pull-Ups: 6x3, these felt easier than before. Probably all the rubber band work I've done that pays off. BW is the same as before. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2018 Author Share Posted August 3, 2018 Fri 3/8/18 1HP Gold Bar, which I will call Rust Bar from now on - Up to 25.8 kg. 2x15 kg plates - 4x1 IM Blockbuster with WOG loading-pin - Up to 28.8 kg LH & 31.8 kg RH. Then 20.8 kg 30 seconds RH & LH. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 6, 2018 Author Share Posted August 6, 2018 Sat 4/8/18 Contrast bath & Dexterity balls Mon 6/8/18 Grippers RBAF 50 mm set for 1.5" 9-9 - 4x4 with max hold on last rep, 5 seconds RH & LH. I had to cheat close most of these. Vulcan Hydrualic Close 1.5" Block Set Lvl 9 - 1x10 seconds Lvl 10 - 1x10 seconds Lvl 9 - 2x10 seconds Contrast bath, rubber band extensions & stretching. Quote Link to comment Share on other sites More sharing options...
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