Fist of Fury Posted May 18, 2016 Author Share Posted May 18, 2016 (edited) 18/5/16 Right Hand Grippers T x 5 speed COC#1 x 5 speed GHP 115# x 1 speed SM 133# x 1 MMS T-Rex @ 4 mm x 1 MMS GM 146# x 0 GM146# x 0 T-Rex @ 4 mm x 1 MMS * SM 133# x 2 block set 20 mm RB210 x 5 parallel reps RB240 x 5 parallel reps SM 133# x 2 wide MMS reps GHP 128# x 0 CCS (1 mm off) ** GHP 115# CCS reps: 5, 5, 4, 3, 1 (1 min rest between sets) One Hand Pinch 110 mm 15 kg x 5 17.5 kg x 5 Adjustable Inch 46.5 kg 3x3 * I will never use the T-Rex again. There's something with that spring that hurts my hand, I've been injured twice the past year and both injuries have that gripper in common. When doing the last rep with it today I got the exact same feeling as I had when I injured myself in the past, not going down that path again. I don't know what it is but that spring is not for me, I never get this feeling with other grippers. I'm starting the 10 singles program on monday but I will use other grippers instead, I guess I will have to file the handles and increase the intensity instead, as I progress. ** Credit card set strength is disappearing really fast, I haven't trained it for a month and now I have problems even getting the GHP6 or COC#2.5 past 40-30 mm. Totally lost the strength in that range Edited May 18, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 20, 2016 Author Share Posted May 20, 2016 19/5/16 Narrow Grip Bench 20 kg 1x20 50 kg 1x12 60 kg 1x10 70 kg 3x5 50 kg 1x10 20/5/16 Left Hand Grippers Credit Card Set T 3x5 SA 78# 3x7 CPW160 97# 2x2 Adjustable Inch 30 kg 1x10 45 kg: 5, 4, 3, 4, 1 (17) Wrist Curls Thumbless 30 kg 3x5 One Hand Pinch 50 mm 16.5 kg 3x4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 22, 2016 Author Share Posted May 22, 2016 21/5/16 Expand Your Hand Bands White: 20, Green: 15, Yellow: 10. Grippers 5-8 closes with filed RB's, 210, 240 and 260. I don't have an RGC device so I was forced to feel them. 22/5/16 Right Hand Grippers 10 singles with Zoeun Sports Gripper, credit card set. Started to feel difficult at around 7-8, could only hold the last few closes shut for a few seconds. I will stick to either this gripper of a CPW Spectrum 122# until I can do 10 singles in ten minutes (or maybe 15-20 minutes), then I will try to move up to the GHP 128#. Goal for this set is a SM 133#. MMS will start on thursday and the goal gripper is the GM 146#. One Hand Pinch 110 mm 16 kg 3x4 Twist Yo Wrist 5 kg 2x8 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 26, 2016 Author Share Posted May 26, 2016 25/5/16 Extensor Rubber Bands White: 20, Green: 15, Yellow: 10, Green: 15, White: 20. 26/5/16 Grippers (Right) T x 10 COC#2 x 2 SM 128# x 2x1 Singles SM 133# x 5s (1 min) SM 133# x 5s (1 min) SM 133# x 3s (1 min) SM 133# x 5s (1 min) SM 133# x 3s (1 min) SM 133# x 0 (3 min) SM 133# x 5s (2 min) SM 133# x 3s (2 min) SM 133# x 3s (3 min) RB240 filed to 15.5 mm x 3s COC#2 x 2 T x 10 IMTUG#6: 12, 12, 8 (32)One Hand Pinch110 mm with LEFT and 50 mm with RIGHT L: 16.5 kg: 3x5. R: 4, 4, 2. 15.5 kg: 5.Adjustable INCH Handle (Left) 30 kg x 10 45 kg: 5, 5, 4, 5, 3 (almost 4) (22) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 28, 2016 Author Share Posted May 28, 2016 28/5/16 Twist Yo Wrist 6.5 kg 2x6 Strict Bicep Curls with 50 mm Dumbbell 19.5 kg: L: 4, 4, 3. R: 4, 4, 2.Hammer Curls 22 kg: L: 5, 5, 4. R: 5, 5, 3.Incline Wrist Curls Thumbless 19.5 kg x 10 22 kg 3x12 Reverse Barbell Wrist Curls 20 kg 2x8 50 mm Dumbbell Cleans 19.5 kg 2x10 1-1:30 rest between sets and implements, need to work on the cardio for sure Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 30, 2016 Author Share Posted May 30, 2016 (edited) 30/5/16 Right Hand GrippersCredit Card Set T x 10, COC#2 x 2, GHP 115# x 2x2, CPW210 120# x 1Singles CPW210 122# 1x5s (2 min) CPW210 122# 1x5s (2 min) CPW210 122# 1x3s (5 min) Tetting 128# 1x0s (3 min) CPW210 122# 1x1s (3 min) CPW210 122# 1x5s (2 min) CPW210 122# 1x5s (2 min) CPW210 122# 1x3s (2 min) CPW210 122# 1x3s (2 min) CPW210 122# 1x3s One Hand Pinch 110 mm 17.5 kg 1x5x7s Left Hand GrippersCredit Card Set T x 10 SA 78# 3x10 One Hand Pinch 110 mm 17.5 kg 1x5x7s Adjustable Inch Handle 45 kg: 5, 5, 5, 4, 4 (23) 30 kg x 10 Edited May 30, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 2, 2016 Author Share Posted June 2, 2016 2/6/16 Grippers (Right) T x 10, GHP 115# x 2, SM 128# x 2 Singles SM 133# 1x5s (1 min) SM 133# 1x3s (1 min) SM 133# 1x3s (1 min) SM 133# 1x3s (1 min) SM 133# 1x3s (5 min) RB210 filed 1x3s (5 min) RB260 filed 1x0 (5 min) RB240 filed 1x5s (3 min) RB240 filed 1x5s (3 min) RB240 filed 1x3s GHP115# x 5 T x 10One Hand Pinch (Right) 50 mm 17.5 kg 2x3 One Hand Pinch (Left) 110 mm 17.5 kg 3x4 Adjustable Inch Handle (Left) 30 kg x 5 45 kg 2x2 50 kg: 5s, 5s, 0 Plate Wrist Curls with 5 kg Bumper Plate 2x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 3, 2016 Author Share Posted June 3, 2016 3/6/16 Was not supposed to train today and not train with Rolling Thunder but I had nothing to do so I tried to see how much I could lift. I stopped at 60 kg with left hand because it's not recovered but went up to 71.5 kg with right and got 73 kg's half way up, which is a PR with 4 kg with RH! Looking back in the log I haven't trained with the RT since march 8 with RH, only made a few test lifts with the adjustable Inch handle. For some reason training less with thick bar works better for me, the complete opposite from grippers. I've always been weaker on thick bar with right hand so this is quite a remarkable gain for me with this hand, especially since I've only done heavy grippers and light pinch for three months. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 6, 2016 Author Share Posted June 6, 2016 5/6/16 Extensor Rubber Bands White: 1x20, Green: 2x10 6/6/16 Grippers (Left) SA 78# Credit Card Set 3x11 Grippers (Right)Credit Card Set SA 78 x 10Singles CPW210 122# 1x3s (3 min) CPW210 122# 1x3s (3 min) CPW210 122# 1x3s (3 min) CPW210 122# 1x3s (3 min) CPW210 122# 1x3s (5 min) SM 128# 1x0 (5 min) SM 128# 1x3s (5 min) SM 128# 1x0 (5 min) SM 128# 1x0 (3 min) CPW210 122# 1x0 Note: Endurance is pathetic, not sure this type of training is the right for me at the moment, I will try to use the GHP (38 mm) block next time instead, if that doesn't work I will do RRBT instead. Then I will have some time to collect more grippers, so I can do this program in a better way. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 17, 2016 Author Share Posted June 17, 2016 (edited) 17/6/16 I've had the worst flu for over a week now, not 100% recovered yet but did some set practice with a COC#3.5 and got it down to under 10 mm with my off hand (which is the strong hand with setting for me). I think thats the furthest I ever got. I'm not nearly as strong in my setting with my gripper hand, which is a pity. Left hand is however not happy to do chrushing, I'm getting pain in my index finger if I train heavy with grippers because of some sort of injury I got in march. So I will continue with thick bar and pinch only with left. Edited June 17, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 14, 2016 Author Share Posted July 14, 2016 (edited) Haven't worked out a lot lately due to illness, have done some levering with a 1 meter threaded rod a few days ago. Also closed a 142# COC#3 for 2x5 minireps, starting from parallel. 14/7/16 Rolling Thunder Max Test Up to 72.5 kg with both hands, got decent air with 74 kg. It's a PR with 500 grams although it's a big improvement since this seems to be my base now. Did try to max with the INCH handle a few days ago and got 58 kg with left only. So I haven't lifted my goal weight yet but I'm pretty sure I would've done so today. It seems like theres around 12 kg's difference between it and RT at the level I'm at now. Edited July 14, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 22, 2016 Author Share Posted July 22, 2016 (edited) 18/7/16 Left Hand Rolling Thunder 55 kg x 5Drop Set 70.5 kg x 1 65 kg x 1 60 kg x 2 55 kg x 5 22/7/16 Left Hand Wrists 10 lb Sledge front and rear deadlifts, 3 lifts at around 55-60 cm IM Heavy Hammer supination and pronation super sets 3 x 1 kg plates x 8 4 x 1 kg plates x 3x3 2 x 1 kg plates x 8 Right Hand Grippers RRBT, Phase 1. Edited July 22, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 1, 2016 Author Share Posted August 1, 2016 31/7/16 Rolling Thunder Max Test 73 kilos with left hand. Right hand is resting now. 1/8/16 Got the LGC rolling handle, it feels about as hard as the adjustable inch handle I have. I will use this handle instead because it's much more convenient to change weights on. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2016 Author Share Posted August 3, 2016 3/8/16 Left Hand LGC Handle 46 kg 10x2 IM Heavy Hammer 2 x 2 kg plates Supination: 2x25 Pronation: 2x25 5 kg Bumper Plate Wrist Curls 15, 11, 12. Extensor Bands Green band: 3x20 (both hands) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2016 Author Share Posted August 3, 2016 1 hour ago, Fist of Fury said: 3/8/16 Left Hand IM Heavy Hammer 2 x 2 kg plates* Supination: 2x25 Pronation: 2x25 * 1 kg plates. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 5, 2016 Author Share Posted August 5, 2016 5/8/16 LGC Handle (Left hand) 46 kg 7x3 50 mm Dumbbell Incline Wrist Curl 19 kg x 10 29 kg x 2x8 One Hand Pinch 50 mm 16.5 kg: 5, 5, 20 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 7, 2016 Author Share Posted August 7, 2016 7/8/16 Inch Handle (Right hand) 45 kg: 2, 2, 2, 2, 1. LGC Handle (Left hand) 46 kg: 12x2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 10, 2016 Author Share Posted August 10, 2016 10/8/16 LGC Handle (Left hand) 46 kg 6x4 WristsHeavy Hammer Pronation/Supination 2.5 + 1 kg plates 2 supersets of 6 reps Twist Yo Wrist 6.25 kg 2x6 Quote Link to comment Share on other sites More sharing options...
Ruslan Posted August 10, 2016 Share Posted August 10, 2016 On 26.02.2016 at 8:19 PM, Fist of Fury said: So I decided to start working more with grippers again, have been focusing mostly on Rolling Thunder the last two months and now I'm really sick of it I started a log a few days back and I might aswell log it here so it doesn't get lost. 17/2/16 Rolling Thunder L: 63.5 kg x 1 – R: 58.5 kg x 1 Grippers Right hand: TNS/No Set RB160 x 5 112# COC#2 x 2 115# GHP5 x 2 119# RB240N x 3 CCS 128# GHP6 1x0 (bad set and bad miss) 128# GHP6 1x0 (1 mm off) 38 mm block set RB240 x 1 128# GHP6 x 1 20 mm block set RB240 x 1 + 1 braced MMS RB240 x 1 Left hand: 20 mm block set 128# GHP6 x 2 MMS RB240 x 1 Both hands: TNS/No Set L: RB160: 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (50) R: RB160: 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (50) L: LT#2: 1, 1, 1, 1, 1, 1, 1, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (25) R: 115# GHP5: 1, 2, 2, 1, 2, 2, 2, 2, 2, 2, 2, 2, 3 (25) 18/2/16 Grippers TNS/No Set L: RB160: 3, 3, 4, 4, 4, 4, 3 (25) R: RB160: 3, 3, 5, 5, 5, 4 (25) L: LT#2: 1, 1, 1, 1, 1 (5) R: 115# GHP5: 1, 1, 1, 1, 1 (5) L: LT#2: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (25) R: 115# GHP5: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 ,1 ,1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (25) Table No Set L: COC#1 x 27 R: COC#1 x 60 IM Expand Your Hand Bands Green band L: 20, 20, 20, 15, 10, 10, 5 (100) R: 30, 30, 30, 10 (100) 19/2/16 Grippers No set L: 115# GHP5: 1, 1, 1, 1, 1 (5) - R: 115# GHP5: 1, 1, 1, 1, 1 (5) MMS wide set L: T-Rex (120’ish): 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (15) R: 128# GHP6: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 (15) No set L: 115# GHP5: 1, 1, 2, 1 (5) - R: 115# GHP5: 1, 1, 3 (5) Dynamic thumb RBA Pinch Converter L: 3-3 x 2x8 - R: 3-3 x 2x8 Wrist Work Wrist Curls 5 kg Bumper plate 2x10 Left & Right Pronation & Supination 25 mm Dumbbell Pronation Left & Right hand: 2.75 kg 2x10 Supination Left & Right hand: 3.5 kg x 10 5 kg x 5 5.5 kg x 5 Radial & Ulnar Deviation 25 mm Dumbbell Radial Deviation Left & Right hand: 3.5 kg x 10 5 kg x 10 6 kg x 5 Ulnar Deviation Left & Right hand: 3 kg 3x10 Bicep Curls Strict Olympic Barbell Curls 20 kg 2x10 30 kg 3x8 20/2/16 Grippers L: LT#2: 1, 1, 1, 1, 1. CPW #119: 1. R: 112# COC#2: 1, 1. T-Rex (120’ish): 1, 1, 1. CPW 119#: 1. RB240: 1. Wrist Roller Twist Yo Wrist 5 kg x 5 21/2/16 Grippers Table No Set L: RB160: 3, 3, 3, 3, 3, 3, 2 (20) R: RB160: 3, 3, 3, 3, 3, 3, 2 (20) TNS/No Set L: LT#2: 1, 1, 1, 1, 1, 2, 2, 2, 2, 2 (15) H: 115# GHP5: 1, 1, 1, 1, 1, 2, 2, 2, 2, 2 (15) Credit Card Set L: LT#2: 3, 3, 2, 1 (9) R: 115# GHP5: 3, 3, 3 (12) 20 mm block set L: CPW 97#: 5, 5 (10) R: 115# GHP5: 5, 5 (10) Strap Holds with 2.5 kg plate L: CPW 97#: 3 x 5 seconds R: COC#2: 3 x 5 seconds IM Expand Your Hand Bands White Band L: 20, 20 (40) R: 20, 20 (40) 22/2/16 IM Expand Your Hand Bands White Band 20 24/2/16 IM Expand Your Hand Bands Green Band L: 10, 10, 10, 10, 10 (50) R: 10, 10, 10, 10, 10 (50) Dynamic Thumb Pinch IMTUG#3 L: 1, 1, 1, 1, 1 (5) R: 1, 1, 1, 1, 1 (5) Dumbbell Deadlift 50 mm Both Hands 35 kg x 1 55 kg x 1 60 kg 2x1 One Hand Pinch 10 kg 150 mm Circular Dumbbell L: 1, 1, 1 (3) R: 1, 1, 1, 1, 1, 1 (6) + 1.25 kg R: 1 + 2.5 kg L: 1 R: 1 + 5 kg L: 1 R: 1 IM Pinch Hub 15 kg L: 1 R: 1 25/2/16 IM Expand Your Hand Bands Green Band 20 Strong 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 10, 2016 Author Share Posted August 10, 2016 Thanks @Ruslan all that work was not on the same day though Quote Link to comment Share on other sites More sharing options...
Ruslan Posted August 10, 2016 Share Posted August 10, 2016 11 minutes ago, Fist of Fury said: Благодаря @Ruslan вся эта работа была не в тот же день , хотя Man!!! Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 12, 2016 Author Share Posted August 12, 2016 (edited) 12/8/16 LGC Handle (Left hand) 46 kg 6x2 Inch Handle (Right hand) 45 kg: 3, 3, 2, 5 Two Hand Pinch 70 mm 34.5 kg x 5 39.5 kg x 3 44.5 kg x 3 One Hand Pinch 110 mm L: 22.5 kg x 1. R: 22.5 kg x 1 (dropped at lockout) 5 kg Bumper Plate Wrist Curl L: 10, 10, 10, 15. R: 8, 8. Edited August 12, 2016 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 15, 2016 Author Share Posted August 15, 2016 13/8/16 Extensors Green band: 3x20 15/8/16 LGC Handle (Left hand) 46 kg 6x5* Wrist Curl 50 mm Dumbbell 19 kg x 5 29 kg x 6 22 kg x 10 Heavy Hammer Pronation/Supination Supersets 2.5 + 1 kg plates L: 2x6** R: 2x6 * Felt easy today, I'm starting to adapt to the volume, will start doing heavier lifts next week. ** Missed one rep with left on the pronation because the hand was sweaty, will always use chalk in the future. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 17, 2016 Author Share Posted August 17, 2016 16/8/16 Extensors Green band 4x20 17/8/16 LGC Handle (Left hand) 46 kg 6x2 Inch Handle (Right hand) 45 kg 5x5 (no rotation) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 19, 2016 Author Share Posted August 19, 2016 19/8/16 Grippers Trainer x 5 (felt like a #1) LGC Handle (Left hand) 46 kg 6x2 5 kg Bumper Plate Wrist Curl L: 3x12. R: 3x10. IM Heavy Hammer Supination/Pronation Superset 2.5 kg plate 1x25 Quote Link to comment Share on other sites More sharing options...
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