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Fist of Fury

22/8/16

LGC Handle (Left hand)
50 kg x 5 (3-4)
50 kg x 4 (fail)
49 kg x 3 (fail)
48 kg x 5 (1)
48.5 kg x 5 (0)

Inch Handle (Right hand)
50 kg 3x3

Radial & Ulnar deviation + pronation with strap and 2x5 kg plates
2x15

IM Heavy Hammer for supination 2.5 + 1 kg plates
2x10

Wrist Curl with 50 mm Dumbbell
22 kg 2x8

Cleans with the same dumbbell x 10 reps.

Plus some bent over rows up to 2 sets of 5 reps with 100'ish kg.

Inch Handle Curl
17 kg 3x4


 

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Fist of Fury

26/8/16

LGC Handle (Left hand)
52.5 kg x 4 (2-3)
52.5 kg x 4 (0)
52.5 kg x 3 (fail)
51.5 kg x 4 (0)

Inch Handle (Right hand)
48 kg: 5, 5, 5, 5, 4 (24)

Hammer Curl
22 kg x 8
22 kg x 8
12 kg x 15
10 kg x 15

Reverse Curl
Olympic Bar x 15

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Fist of Fury

27/8/16

One Hand Pinch 110 mm
Up to 25.3 kg x 1.

Still suck at pinching but I think it's the heaviest weight I've lifted with this block so far.

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Fist of Fury

29/8/16

Rope Pull Ups
4x2 (current BW is 98 kg)

LGC Handle (Left hand)
46 kg 6x2

Zottman Curl - 2x15
Reverse Curl EZ-bar - 2x15

Some bench and dumbbell pressing.
Some bent over rows.
Some Scullcrushers.

 

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Fist of Fury

31/8/16

Squats

LGC Handle (Left hand)
55.5 kg x 3 (0)
55.5 kg x 2 (fail)
54 kg x 3 (0)

Inch Handle (Right hand)
55 kg 1x1s (5 min)
55 kg 1x2s (5 min)
55 kg 1x3s (3 min)
55 kg 1x0

Deltoid exercises with dumbbells

IM Hub thumb pinch lift
Up to 32.5 kg for 10 seconds (not sure if this is a useful exercise, but I find it to more fun than pinching IMTUG's)

Wrist Curl with 50 mm Dumbbell
24 kg x 8
19 kg x 10
15 kg x 15

Reverse Wrist Curl 
2x15

Curl/Reverse Curl Supersets
2x15

IM Heavy Hammer
2 x 2.5 kg plates
Left Pronation fail
Left Supination 3/4 of ROM
Right Pronation 3/4 of ROM
Right Supination x 1 full rep
Will try this some other time when I'm 100% fresh.

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Fist of Fury

2/9/16

LGC Handle (Left hand)
46 kg 6x2

LGC Handle Wrist Curl
28.5 kg 2x15

Then some cable pushdowns for triceps.
Then some speed bench.

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Fist of Fury

5/9/16

Squats

Lat Pulldown: 1x15, 1x12, 1x10, 2x8.

LGC Handle (Left hand)
18.5 kg x 5, 34.5 kg x 2, 44.5 kg x 1.
58 kg x 1 (fail) 55.5 kg x 1 (5 min)
58 kg x 1 (fail) (5 min)
Drop Set
58 kg x 1
55.5 kg x1
48 kg x 1
45.5 kg x 1
40.5 kg x 1
35.5 kg x 1

Bench Press

Tricep Pushdown: 1x15, 1x10, 1x10, 1x8.

Hammer Curl
13 kg x 12, 18 kg x 8, 23 kg x 4

Felt extremely fatigued and weak, although the first rep with 58 kg felt easier than before so I think my 1RM is probably a bit higher now, second rep didn't happen though, it was just impossible, got one attempt around half way up. I've ordered the adjustable thick bar and the shallow hub, will use them for a month and reduce the frequenzy for grip to two times a week, one day with the ATB and one day with the hub.

 

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Fist of Fury

7/9/16

LGC Handle Cable Wrist Curl
Did a few reps with low weight but it didn't feel good.

5 kg Bumper Plate Wrist Curl
L: 2x12. R: 2x10

Reverse Curl EZ-Bar
1x15, 1x12, 1x10, 1x8, 1x6, 1x6, 1x4, 1x10

10 kg Bumper Plate Curl
A few reps.

Lat Pulldown
1x15, 1x10, 1x8
Drop Set
1x6, 1x6, 1x5

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Fist of Fury

10/9/16

Grippers
Trainer x 20 TNS

11/7/9

Dumbbell Deadlift
70+ kg 3x1

12/7/9

Squat
5x3

Zottman Curl
2x15

Bench Press
3x5

Reverse Curl EZ-Bar
1x20, 1x15, 1x10

Seated Cable Row
1x20, 1x15, 1x12, 1x10, 2x8, 1x10, 1x12, 1x15, 1x20

Tricep Pushdown
3x12

 

 

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Fist of Fury

14/9/16

Seated Shoulder Press with Axle
3x10

Lat Pulldown
3x10

Right Hand

Grippers
T x 10 TNS
SA 78# x 5 TNS
COC 112# x 2 TNS
Zoeun x 1 NS
GHP 125# x 2 CCS
GHP 125# x 2 CCS
GHP 137 x 2 GHP 1"
T6 140# x 1 GHP 1" (second rep 2 mm open)
GHP 137# x 1 GHP 1" (missed second because of bad setting, was closing it from more than 30 mm)
GHP 125# x 1 CCS (tired)
GHP 115# x 3 (very tired)
Atomgripz 3 x 10 TNS

Adjustable thick bar arrived today, also waiting for some stuff from silarukov and I just bought an axle from watson gym, really nice stuff. Now I just need to plan how to train with all this stuff :)

 

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Fist of Fury

16/9/16

Bench Press 3x5

Grippers
T x 10 TNS
SA 78# x 5 TNS
RB160 x 1 TNS

Right Hand
GHP 125# x 3 CCS
GHP 125# x 2 CCS
GHP 137# x 2 GHP 1"
T6    140# x 1 GHP 1"
GHP 137# x 1 GHP 1"
GHP 115# x 5 TNS
SA     78# x 10 TNS

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Fist of Fury

17/9/16

Grippers (Right hand)
Warmup with SA 78 x 10 TNS

20 mm Block Set
GHP 115# x 12 (3)
GHP 125# x 6 (135)
GHP 128# x 5 (136)
GHP 128# x 5 (136)
GHP 125# x 5 (133)
GHP 115# x 12 (1)

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Fist of Fury

19/9/16

Bench Press 5x1

Grippers Speed Reps (Right hand)
SA 78# 3x3 CCS
COC#2 3x3 GHP 1"

Lat Pulldown
Zottman Curl
Reverse Curl EZ-Bar

 

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Fist of Fury

21/9/16

Deadlift with straps, 5 working sets

Gripper Speed Reps (Right hand)
COC#1 x 3x3 CCS
COC#2 x 3x3 GHP 1"

Left Hand

Rolling Thunder
54.9 kg x 2
64.9 kg x 1
71.6 kg x 1
74.6 kg x 0 (almost to lockout)

ATB
48 mm
54.6 kg x 1
74.6 kg x 1
55 mm
74.6 kg x 0

Not sure I will train anymore thick bar in a very long while now. Extremely difficult for me to make any gains, doesn't really matter how I train. I will focus on wrist, thumb and finger strength isolated instead and not train thick bar anymore.
 

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Fist of Fury

23/9/16

Bench Press 3 x amap

Grippers
Same as 21/8/16

Seated shoulder press with axle 3x8
Barbell row 3x10
Lat Pulldown
Tricep Pushdown 3x12

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  • 3 weeks later...
Fist of Fury

12/10/16

Left Hand

Silarukov Wrist Wrench (60)
20 kg x 10
27 kg x 5

Inch Handle
60 kg 1x1

ATB (48)
65 kg 3x1x5s

Silarukov Wrist Wrench
33.5 kg x 1

Right Hand

Grippers
KTA, Week 3, Day 3.

Two Hand Pinch
80 mm 5x1x10s
 

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Fist of Fury

18/10/16

Bench Press
3x7

Left Hand

ATB (48)
55 kg x 3
65 kg x 2
75 kg x 1
85 kg x 0 *
77.5 kg x 1
80 kg x 1

Silarukov Wrist Wrench
24.7 kg x 5
29.7 kg x 3
33.5 kg x 1
36 kg x 0

Right Hand

Grippers
KTA, Phase One, Week 4, Day 2.

Shallow Hub Two Hand Key Pinch
16 kg x 1
21 kg x 1
26 kg x 1
28 kg x 1

Lat Pulldown
3x12

*Was going to attempt 80 kg but loaded it up to 85 by mistake, got some air on it so I think I can lift this weight fairly soon.

 

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  • 3 weeks later...
Fist of Fury

11/11/16

Grippers (Right only)
T 2x10
COC#1 20 mm block set 1x47
RB160 25 mm block set 1x16
COC#1 25 mm block set 1x27

Two Hand Pinch Silarukov 80 mm Block
41 kg 1x10s
44 kg 1x10s
51 kg 3x5 reps

Silarukov Wrist Wrench
21 kg 1x10s
26 kg 1x10s

Tricep Pushdown
3x12

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Fist of Fury

14/11/16

Extensor Bands
Yellow 2x10

Grippers GHP 1.5" Block (Right hand only)
T 2x10
#1 x 5
RB160 x 5
GHP 115# 1
GHP 125# 2x1
GHP 128# 6x1
5 minutes of rest between singles

16/11/16

Zottman Curl/Tricep Pushdown
2x10

Deadlift
1x5 technique training

LGC Handle
Right: 43 kg 1x12, 1x12
Left: 50 kg 1x12.5, 1x8

5 kg Bumper Plate Wrist Curl
Left: 2x12
Right: 1x6*

*Still can't do wrist curls or any pressing with my right hand since RRBT injury several months ago. Since this doesn't seem to heal by itself I'm going to do rehab with very light dumbbells and in the meanwhile only do presses with my left side. It might be good because my left side is weaker on everything except pulling.

 

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Fist of Fury

18/11/16

Grippers 20 mm Block (Right only)
T 2x10
COC#1 1x47
RB160 1x20
RB160 1x20
COC#1 1x31

Two Hand Pinch with Silarukov 80 mm Pinch Block
43 kg 1x10s
43 kg 1x10s
53 kg 1x5 reps
55.5 kg 1x3 reps
55.5 kg 1x3 reps

Then I started to do rehab work for my right wrist.

Left Hand

ATB (S)
65 kg 5x1x5s

10 lb Sledge Hammer
Coin deadlifts, missed at 60 cm, which was disappointing since I done that before. Did some dynamic work in all directions instead after that.

 

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Fist of Fury

20/11/16

Extensor Bands
Yellow 3x10

21/11/16

Ab Wheel
5 sets

Grippers 1.5" Block Set (Right hand)
T x 10
COC#1 x 5
RB160 x 3
GHP 115# x 2
GHP 125# x 1
GHP 128# 2x1
COC#2.5 1x1
GHP 128# 7x1
2-3 minutes of rest between singles.

Then some rehab work for my right wrist.
Then various deltoid exercises with dumbbells.
 

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Fist of Fury

23/16/11

Romanian Deadlift
Started with 2 sets with the axle and right wrist felt bad so I switched to normal bar and straps for 3 more sets.

Left Hand

LGC Brutalizer 6000 :rock
50 kg x 10 (1)
48 kg x 10 (3)
49.25 kg x 9 (0)

Wrist Developer
Easiest setting, just getting familiar with the device, 50 reps with each hand. I can already tell just by trying it that it will be a very good training tool for me. It hits the forearms in the exact spot that I had problems with during KTA grippers.
 

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