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Fist of Fury

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 :D
 

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Fist of Fury

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

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Fist of Fury

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

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Fist of Fury

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 Pinch
110 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)
 

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Fist of Fury

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 :blush

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Fist of Fury

30/5/16

Right Hand

Grippers
Credit Card Set
T x 10, COC#2 x 2, GHP 115# x 2x2, CPW210 120# x 1
Singles
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

Grippers
Credit 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

 

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Fist of Fury

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 10

One 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



 

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Fist of Fury

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.

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Fist of Fury

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 10
Singles
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.

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Fist of Fury

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.

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Fist of Fury

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.

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Fist of Fury

18/7/16

Left Hand

Rolling Thunder
55 kg x 5
Drop 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.

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Fist of Fury

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.
 

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Fist of Fury

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)

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Fist of Fury
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.

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Fist of Fury

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

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Fist of Fury

7/8/16

Inch Handle (Right hand)
45 kg: 2, 2, 2, 2, 1.

LGC Handle (Left hand)
46 kg: 12x2

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Fist of Fury

10/8/16

LGC Handle (Left hand)
46 kg 6x4

Wrists

Heavy Hammer Pronation/Supination
2.5 + 1 kg plates 2 supersets of 6 reps

Twist Yo Wrist
6.25 kg 2x6

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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 :D 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

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Fist of Fury

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.

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Fist of Fury

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.



 

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Fist of Fury

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)

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Fist of Fury

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

 

 

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