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Fist of Fury

25/11/16

Morning workout:

Extensor Bands
Yellow 3x10

Ab Wheel
5 sets

Grippers Credit Card Set (Left & Right)
COC 104#, 5 sets to failure, didn't get many reps, this was hard this morning, I didn't have any chalk either which made it difficult.

Evening workout:

Grippers (Right)
Credit Card Set
COC 104# 5x5
1.5" Block Set
GHP 128# 3x2
Silver Bullet COC 142#
23 sec

Grippers MMS (Left)
COC 104# 2x2
COC 112# 1x1
GHP 125# 1x1
SM   133# 1x1
GHP 135# 1x0

Seated Cable Row
2x20, 2x15.

Lat Pulldown
2x15

Tricep Pushdown
2x12

Silarukov Wrist Wrench Curl (Left)
7.5 kg 1x10
10 kg  2x8

 

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Adam Juncker
2 hours ago, Fist of Fury said:

Silarukov Wrist Wrench Curl (Left)
7.5 kg 1x10
10 kg  2x8

 

I love my wrist wrench but it will usually have me so worn out I can't work grippers for 3-5 days. I normally go pretty heavy (for me anyway) and deadlift with a flexed wrist. does it take anything away from your gripper training?

Edited by Adam Juncker
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Fist of Fury
7 minutes ago, Adam Juncker said:

I love my wrist wrench but it will usually have me so worn out I can't work grippers for 3-5 days. I normally go pretty heavy (for me anyway) and deadlift with a flexed wrist. does it take anything away from your gripper training?

Yes it's a great tool. Thick bar takes away everything from my gripper strength, well almost everything. My best close with left hand is 142 lb rated #3 but today I was missing the 135 lb GHP. That's because I'm focusing on thick bar with my left hand. I have no desire to be better with grippers with left hand anymore. It's very difficult to progress with thick bar and grippers at the same time. You can't be peaked at both at the same time. I know most people can't at least.

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Fist of Fury

27/11/16

Ab Wheel/Romanian Deadlift
5 supersets

Barbell Row
3x7

Zottman Curl/Reverse Zottman Curl Supersets
1x8, 1x7 (Phew, this reminded me why I'm not a bodybuilder)

Front, Side & Rear Deltiod Work with Dumbbell
1x15, 1x12

ATB (S) + CCS Singles
LT#2/GHP115#
43 kg x 1x5s
Alternating five times with no rest.

ATB (S) (Left hand only)
66.75 kg 1x5x5s

Shallow Hub Two Hand Key Pinch
23 kg 2x8s

RBA Thumb Pinch
Left: 3-3: 2x8, 3-4: 1x7. Right: 3-3: 2x8, 3-4: 1x8.

Wrist Developer
Orange spring one  notch up on both sides, 50 reps with each hand.

 

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Fist of Fury

2/12/16

Status check with grippers. I'm planning on starting CBT next week. With the GHP 1.5" block as the goal. I missed a GHP 135# with a hair, so I'm basing my training on 133 lb since I closed the Super Master 133# last time I tried. After this I tried to see if my crush had improved anything or not. I got this easier GHP 146# from Cannon recently and I managed to close it with a deep set, almost parallel. Which was really nice, my best rated gripper close so far. Then I tried the easier COC#3 I have which has been rated to 142 lbs and I did five small reps with it, around 15 mm. I've done this before but this time it felt much easier. So KTA disaster has had some positive effects after all.

For CBT I will only use the 1.5" block. My goal is to work myself up in the 140's range with that set.

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Fist of Fury

6/12/16

Grippers (Right hand)
CBT Week 1, Day 2.

LGC Brutalizer (Left hand)
43 kg x 5
50 kg x 2
55 kg x 5 (0)
53 kg x 6 (0)

Inch Trainer (Left hand)
66 kg 3 attempts, didn't get much air after rolling handle workout, good thing is that I got air on it. It felt approximately as heavy as 60 kg's did when I first made this handle seven months ago. I think I'm good for 62 kg's now. Slow but steady progress. I will stick to the wrist wrench and ATB, I think those two implements has the most carryover to lifting thick handled dumbbells. Rolling handles doesn't have much carryover at all for me. The feel is way different.

Zottman Curl/Reverse Zottman Curl Supersets
3x8 (this is hard as hell, insane pump)

Tricep Pushdown
2x30

WD Orange Spring
3-3: 3x5 both hands

GripTopz Lever Top
Front +10 kg: L: 2x8s, R: 2x5s
Rear +10 kg: L: 1x15s, R: 1x15s
Rear + 12.5 kg 1x10s L&R
Rear +17.5 kg 1x1 L&R

Right wrist has lost a lot of strength.

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Fist of Fury

8/12/16

Grippers (Right)
CBT Week 1, Day 3.

10/12/16

Extensor Bands
Yellow: 3x12

11/12/13

WW Curl 
10 kg 2x8

ATB (S) (Right)
43 kg 3x8s

ATB (S) / Grippers Credit Card Set (Left)
COC#1 x 5 TNS
43 kg x 8s
53 kg x 1
COC 102# x 5 
60.5 kg x 8s
COC 102# x 5 
68 kg x 5s
COC 102# x 4
79 kg x 1
Grippers right after with no rest.

WW (Left)
23.5 kg x 5s
28.5 kg x 5s
35 kg miss, 33.5 kg miss, 30 kg x 1

WW Reverse Wrist Curl
1x30, 1x13, 1x10.

Euro Plate Lever
Tested this for the first time, had to use gloves for it. Very difficult, added only 1.5 kg plate at the end made it difficult.

Arnold Press / Lat Pulldown
3x12

Was tired today but it was a good workout because I realized two things. First, doing reverse curls with the wrist wrench is something I'm going to keep on doing, much more comfortable than with a barbell or dumbbell, I always hated reverse wrist curls because they way it feels. Second, doing plate lever stuff with the Euro Plate, or any other plate is also something I will continue with since it was so hard, lots of room for improvement there.

 

 

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Fist of Fury

12/12/16

Left Hand

Silver Bullet
Grand Master 149#
1x7s
1x12s

Some dynamic thumb work with RBA.

13/12/16

Right Hand

Grippers
CBT Week 2, Day 1.

Closed the Grand Master 149# during warmup, not quite at parallel setting but almost. Missed the GHP 150# with 1 mm last week. Other than that, gripper work is going very good at the moment.

WD Orange Spring
3-3: 2x10 both hands

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Fist of Fury

16/12/16

Grippers (Right)
CBT Week 2, Day 2.

Didn't feel as strong today but I used heavier grippers and got all the work done.

LGC Brutalizer
L: 57 kg x 2 (was going to do 2x2 but for some reason I forgot to do the second set :unsure) R: 43 kg 2x8s

IM Heavy Hammer
2x1 kg plates 1x8
3x1 kg plates 1x8
4x1 kg plates 1x3

Two Hand Pinch Silarukov 80 mm Block
57.7 kg 1x10s
61.7 kg 1x8s
65.2 kg 1x5s

Zottman Curl (+2 kg)
2x10

Reverse Zottman Curl (+2 kg)
2x10

Push Ups
3 sets
 

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Fist of Fury

19/12/16

Grippers (right)
CBT Week 3, Day 1.

23/12/16

Grippers (right)
CBT Week 3, Day 2.

Missed GHP 150# with a hair, might have actually closed it.

26/12/16

Grippers (right)
CBT Week 4.

2/1/17

Grippers (right)
CBT Week 5, Day 1.

Quite far away on the GHP7 this time but the dogleg "landed" in a bad position when setting. Rest of the workout felt fairly hard but okay.

Did some lifts with a 67 kg dumbbell with IronGrip 2.0, with left hand.

3/1/17

DO Deadlift (32 mm bar)
70 kg 1x5
105 kg 1x5
125 kg 1x2
135 kg 1x1
155 kg 1x1
Added Straps
170 kg 1x1

Don't have anymore weights, I'm going to order a set of Eleiko powerlifting plates later tonight. I wanted to try my max today but decided to spare my legs for axle work, I think I'm good for 190 kg right now which isn't too bad since I have not trained deadlifts in a while.

DO Axle
105 kg 3x5

Tried new spin-lock collars I got. The axle is a really difficult implement in my opinion. I'm going to work on it more now and focus on gripper a little bit with my left as well. Putting the rolling handles and Inch trainer away for a month or two to start the year.

Grippers (left)
Atomgripz 92# 5x7 TNS

Light Concentration Curl
3x12
 

 

 

 

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Fist of Fury

6/1/17

Grippers (Right)
CBT Week 5, Day 2.

Grippers (Left)
COC 102# 3x5 CCS
Silver Bullet GM 149# 1x14s
Silver Bullet COC 142# 1x12s

IM Heavy Hammer Sup/Pro
1.5+1.5: 1x8
1.5+1.5+1: 1x6
1.5+1.5+1+1: 1x1

Arnold Press/Lat Pulldown Supersets
3x12

EZ-Bar Reverse Curl/Tricep Pushdown Supersets
3x12

WD Orange Spring
2-2: 1x2
3-3: 1x2
4-3: 1x1
4-4: 1x1 (Left only)
5-4: 1x1 (Left only)

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Fist of Fury

8/1/17

Extensor Bands
Yellow 2x10

Twist Yo Wrist
5 kg 3x5

9/1/17

Grippers (Right)
CBT Week 6, Day 1

Finally closed the GHP 150 lbs today. It was with a deep set, around 15 mm. Still happy with it since a close is always better than no close. After I'm done with CBT I will focus more on MMS and try to enter the MM-ladder.
Block set work was really difficult today, I had to drop down in grippers throughout the whole workout.

Zottman Curl
2x10

Reverse Zottman Curl
2x10

 

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Fist of Fury

10/1/17

Two Hand Pinch 80 mm Block
35 kg 1x8s
55 kg 1x5s
60 kg 1x1
65 kg 1x0
65 kg 1x0

Barbell Row
60 kg 2x12

Barbell Clean
60 kg 1x5

Deadlift
110 kg 1x3
120 kg 1x3
145 kg 1x6

DO Axle
95 kg 3x8

IronBull Grips 2.0 Dumbbell Deadlift
67.5 kg: One full lift with left, didn't get much air with right.

Delts, front, side & back
3x12

French Press
3x12

Really bad day, didn't have much energy. Will increase the rest time to 10 days between deadlifts.

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Fist of Fury

12/1/17

Warmup
Bulgarian Split Squats and Ab Wheel.

Grippers (right)
CBT Week 6, Day 2.

Grippers (left)
T x 10 TNS
COC#1 x 5 TNS
COC 102# x 1 TNS
COC 104# x 1 TNS
GHP 115# x 1 TNS
GHP 125# x 1 TNS
GHP 125# x 0 (3 mm off on this one)

Silver Bullet
GM 149# 1x29 seconds (ouch!)

Then 1x10 TNS with Atomgripz 3

Deltoid Raise, front, side and rear
3x10

French Press
3x12

Hammer Curl alternating
3x10, 1x9.

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Fist of Fury

16/1/17

Grippers (Right)
CBT Week 7, Day 1

Grippers (Left)
T x 10 TNS
COC#1 x 5 TNS
COC 102#  2x1 TNS
COC#1 3x5 TNS
Felt some kind of nerve problem so I backed down with COC#1 and decided to not do anymore grip with left today.

IM Heavy Hammer (Right)
1 + 1 + 1 + 0.5
Sup: 3 kg: 10. 3.5 kg: 10.
Pro: 3 kg: 10. 3.5 kg: 7 3 kg: 3.

5 kg Bumper Plate Wrist Curl (Right)
2x10

WW Reverse Wrist Curl (Right)
3x12

Zercher Squat
3x10

Arnold Press
3x10

French Press
3x12

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Fist of Fury

18/1/17

Chest Flyes
3x12

Shoulders
3x12

WD Orange Spring
Up to 4-5 with both hands. Left hand has a bit more power and right hand was max effort.

Seated Cable Row Supinated Grip
1x50, 1x25, 3x15.

 

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Fist of Fury

20/1/17

Grippers (right)
CBT Week 7, Day 2.

Attempted GHP 150 lbs with 20 mm block set today. I recorded this attempt on video, it felt like it was very far off but when I viewed the video I saw that it was actually very close. So this is my new goal.

Didn't do anything more today since my hand felt really beaten up by the WD from last workout. Worksets was really difficult and this was the first time during the program that I actually failed at the last rep. Didn't bother to do another set with a lighter gripper tough. Now it's time to rest and then test my max.

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Jörg Keilbach

Hello Emil,

it locks like you are making good progress with CBT. Have you used the intesity % as advised in Jedds book or did you use heavier %? By the way do you want to get rid of the two COC's after finishing CBT?:D

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Fist of Fury
1 hour ago, Jörg Keilbach said:

Hello Emil,

it locks like you are making good progress with CBT. Have you used the intesity % as advised in Jedds book or did you use heavier %? By the way do you want to get rid of the two COC's after finishing CBT?:D

Thanks Jörg. To be honest I'm not sure if I'm making progress with this program I think the progress I've made with the narrow setting is only from KTA. I use a wider set (1.5") for CBT and I have not tested my max there yet but I hope to be able to close something around 10 lbs lower than my MMS with that set when I'm done. That should mean something in the high 130's to low 140's. I will attempt the COC 142# the first thing I do then go lower if I fail.

I don't use the percentages, I use much harder grippers. Been using the 125 and 128 GHP's mostly. I regret that I didn't choose MMS for this program though since I have a much better array of grippers for that set. Ideally I would need a 120-123 lbs gripper for this set I'm using, which I dont have unfortunately.

I'm not sure I want to get rid of the low #2's, they are kind of hard to find and I also want to set very high rep count with a #2, over 30 reps at least, so I need it for now :) 

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Jörg Keilbach

I think the pecentages are much to low too! I will follow the singles program of bencrush ( Ben Edwards ) when i start again. It makes a lot of sence to me. I know the low 120 range is very hard to find. It took me very long to find them.

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Fist of Fury
5 hours ago, Jörg Keilbach said:

I think the pecentages are much to low too! I will follow the singles program of bencrush ( Ben Edwards ) when i start again. It makes a lot of sence to me. I know the low 120 range is very hard to find. It took me very long to find them.

In my experience grip training doesn't work like powerlifting with precentages and reps. As for CBT I think it's much better to choose grippers after your ability to hold them shut. Much like you choose grippers after your ability to do reps when you do RRBT. I asked Jedd about this and he said if you can hold it for longer than 10 seconds you should move up to a harder gripper.

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Fist of Fury

23/1/17

Grippers (right)
CBT Week 8, Day 1.

Grippers (left)
T 1x10 TNS
COC#1 - 5x2 TNS

Zercher Squat
5x2

DO Axle
110 kg 5x2

French Press
3x15

Shoulders
3x10

Reverse Curl (EZ-Bar)
4x8

Chest Flyes
2x10

Wrist Curl
5 kg bumper plate 4x10

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Fist of Fury

30/1/17

Grippers (right)

So this week it's time to test my max with the 1.5" block set. I do not feel good at the moment, caught some bug. But I tried anyway and I managed to close the COC 142# on the first attempt. Tried one more time but I dropped the setting block on the floor and when I had picked it up my power wasn't there to do the close. Didn't do anything other than that today.

Seems like I've gained around 8 lbs or so from CBT. Which is really good, I'm really pleased with that and I will continue this program but with 20 mm block set when I feel good again.

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Fist of Fury

31/1/17

Grippers
Trainer 1x10 TNS
COC#1 1x5 TNS
COC 102# 3x1 TNS

Grippers 20 mm Block Set (Right)
GM 146# 1x0 (bad set)
GM 146# 1x1 (MMS)
GHP 131# 1x4
COC 102# 1x26
COC#1 1x32

Grippers MMS (Left)
GHP 131# 1x1

New Goals:
COC#2 - 35-40 block set reps
COC#3 - 8 block set reps
GHP 150# - 1 block set rep
COC 153# - 1 block set rep

Will continue to train with the axle and also with the Inch trainer but I will not train anymore with rolling handles since it doesn't give me anything. I will only test my strength on such implements. Will use the wrist wrench and adjustable thick bar as well. I'm not sure what goals to set on the axle since I haven't tried my max on it. I will start with 130 kg, that seems like a reasonable goal for me at this point.

Will start CBT again when I feel good again, haven't got much nutrition the last two or three days. So I can definitely do two reps more with each gripper I tried today if I wasn't ill. Now I have to rest for a while, probably a few weeks.

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