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Fist of Fury

Arm Training Log

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Fist of Fury

22/10/17 (BW: 102.5 kg)

WD2

B3-F3 x 3
B5-F5 x 3
B4-F4 x 3

PH3 Week 4, Day 1

2 Hand Euro Pinch

46.5 kg 2x4

Brutalizer

LH: 45.50 kg 4x4
RH: 43.75 kg 4x4

 

 

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Fist of Fury

24/10/17

Zottman Curl

10 kg 3x10

PH3 Week 4, Day 2

3" Dumbbell

Row
25.85 kg 3x5

Superset with bench press, then some work with the dexterity balls.

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Fist of Fury

26/10/17

PH3 Week 4, Day 3

2 Hand Euro Pinch

51.5 kg - 15 reps (rpe8)

Rolling Thunder

LH: 64.5 kg - 12 reps (rpe10)
RH: 62.0 kg - 12 reps (rpe9.5)

Zottman Curl

10 kg 1x10

switched to...

Off-Set Curl (Seated)

10 kg 4x8

First time I try it, pretty cool exercise.

The PH3 program doesn't really have any deloads. I'm going to take one week off from grip now and see how that feels and if it feels better I will try to continue with the next phase of the program. I'm pretty sure it will end bad if I don't rest, biceps are not used to this volume and intensity and they're are really feeling it right now. I will continue with the squats, that is the only exercise that feels good right now. I will stop with the presses and DL's. Might start pressing in a few weeks but DL's is not going to happen. I will do some dead hangs instead for the grip with thinner bars.

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Fist of Fury

31/10/17

One Hand Pinch

Wasn't going to do any grip this week but as probably all of you know who have read more than one post in this log, I rarely stick to my plans haha :D

Gold Bar Pinch
Up to 23 kg with left hand. Attempted 25 kg but only got a little bit of air with that.

Stub
Up to 13 kg, attempted 15+ kg but nothing happened :blush

2/11/17

Grippers MMS

LH: LT#3 1x3, GHP 150# 1x0 (1 mm off)

RH: Elite 174#, down to about 5-6 mm. I'm able to set it to around 10 mm.
LT#3 1x0 (quite far off).
GHP 150# 1x0 (1-2 mm off)
GHP 146# 1x1

5/11/17

Grippers

RH: GHP 150# - MMS - 2x1
GHP 125# - CCS - 2x1
GHP 115# - CCS - 1x2

LH: LT#3 - 1.5" Block - 1x1, 1x0 (1-2 mm off)
GHP 125# - 1.5" Block - 2x1
GHP 115# - 1.5" Block - 1x2

Did this between sets of squats.

PH3 Week 5, Day 1

Two Hand Euro Pinch
46.5 kg 2x6
Felt like nothing, getting stronger with the pinch each session. Had some slight pain when releasing, probably due to gripper work. TSG tend to really (bad word filter) up the hands.

3" Dumbbell

32 kg 2x8
Was going to do explosive high pulls but they weren't that explosive so I switched to deadlifts. CNS was fried after squats and grippers. Will do this exercise on the second day again as I did during first phase. Going to try the axle on my next session.

Alternating Bicep Curl

10 kg 3x10

 

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Fist of Fury

7/11/17

WD2

B4-F4: 3x3

Vulcan Light Set Practice

B5-F5: 1x3 with left and 1x2 with right.

Did this between sets of bench press.

PH3 Week 5, Day 2

DO Axle

100 kg 3x6
130 kg 1x1
Bar speed was very fast, I have the strength to lift more but my right hand is clearly weaker than my left so the bar starts to wobble. I have to lift slower next time I try.

Square Rolling Handle

Reverse Cable Wrist Curl
3x10
Will increase rep count next time. Finally I've found a reverse wrist movement that feels good, hopefully it will stay that way.

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Fist of Fury

9/11/17

PH3 Week 5, Day 3

2 Hand Euro Pinch
52.5 kg 3x3

Off-Set Concentration Curl
10 kg 2x10

Rolling Thunder
LH: 65.5 kg 2x4, 64.5 kg 2x4
RH: 63 kg 4x4

Then Squats and...

Reverse Wrist Curl
3x12

Slept very good but maybe too long, it was a weak training session. Everything felt slow and hard.

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Fist of Fury

12/11/17

WD2
B3-F3 - 3x3

Alternating Hammer Curl
10 kg 2x10

PH3 Week 6, Day 1

2 Hand Euro Pinch
46.5 kg 3x6

SR 50 mm RH

LH: 57.5 kg 3x8
RH: 55.0 kg 3x8

Alternating Bicep Curl
10 kg 2x10

IMHH Sup/Pro
2.5 kg plate 3x10

Vulcan Light Set Practice
LH: B6-F6 - 1x1
RH: B5-F6 - 1x0 missed with a few mm.

Extremely frustrating, I really wish the left side of my upper body was stronger. This is really holding me back with grippers.

LeverTop Front & Rear Choke
+10 kg 2x15 seconds

 

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Fist of Fury

14/11/17 (BW: 102.30 kg)

PH3 Week 6, Day 2

3" Dumbbell

Kroc Row
32 kg 4x6

1.4" Dumbbell

Kroc Row
36 kg 1x5
52 kg 3x3

Olympic Barbell Dead Hang

Pinky On Rings
3x20 seconds (no chalk)
 

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Fist of Fury

16/11/17

Alternating Bicep Curl
10 kg 1x10
16 kg 3x3

PH3 Week 6, Day 3

2 Hand Euro Pinch
52.5 kg: 3, 3, 3, 8 (blood free)

Rolling Thunder
LH: 65.5 kg: 4, 4, 4, 4, 8 (rpe10)
RH: 63.0 kg: 4, 4, 4, 4, 9 (rpe10)

Alternating Bicep Curl
16 kg: 8, 8, 6
10 kg 1x10

Square Rolling Handle

Cable Wrist Curl
2x20

Wrist Wrench 50

Reverse Cable Wrist Curl
2x20

Very bad week, might be because I'm deloading powerlifting. CNS doesn't get the same kickstart as it usually does.

 

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Fist of Fury

20/11/17

PH3 Week 7, Day 1

2 Hand Euro Pinch
46.5 kg 4x6

SR 50 mm RH

LH: 57.5 kg 4x8
RH: 55.5 kg 4x8

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Fist of Fury

22/11/17

PH3 Week 7, Day 2

Brutalizer
LH: 49.0 kg 5x6
RH: 47.5 kg 5x6

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