Fist of Fury Posted February 6, 2017 Author Share Posted February 6, 2017 6/2/17 Grippers T x 10 TNS COC#1 x 5 TNS Grippers Credit Card Set (Left)Vulcan Orange Spring Lvl 15 9 Singles.COC 104# Overcrush 3 Singles, 7 Seconds each. Grippers 20 mm Block Set (Right) GM 149# 1x1 (handles only touched slightly, twice) GM 149# 1x1x3s GM 149# 1x0 (accidently swiped the 30 mm side of the block and missed with 1 mm) GM 149# 1x1x2s GHP 146# 1x1x3s COC 142# 1x1x3s COC 102# 1x20 (3-4) COC 102# 1x17 (0) Extensor Bands Yellow 3x10 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 9, 2017 Author Share Posted February 9, 2017 9/2/17 Zercher Squat 3x5 Grippers T x 10 TNS COC#1 x 5 TNS RB160 x 2 CCS COC 102# x 1 CCS COC 112# x 1 CCS Grippers 20 mm Block Set (Left) GHP 131# 1x1x3s GHP 131# 1x1x3s GHP 131# 1x1x3s GHP 131# 1x1x3s GHP 131# 1x1x3s GHP 131# 1x1x3s GHP 131# 1x1x1s GHP 128# 1x1x3s Grippers Credit Card Set (Right) COC 142# 1x0 (3-4 mm off) GHP 131# 1x0 (1 mm off) GHP 128# 1x1x3s COC#2.5 1x0 GHP 128# 1x1x1s It felt weird to do CCS, haven't done any real training with it in a long time. Wrist Curl (32 mm Barbell) alternated with Vulcan Orange Spring Set Practice (1 rep = parallel or more, then I just release it slowly) 20 kg x 20 Left: Lvl 17 x 1. Right: Lvl 15 x 1. 30 kg x 10 Left:Lvl 18 x 1. Right: Lvl 17 x 1. 40 kg x 8 Left: Lvl 21 x 0 (not quite there yet, this felt harder than setting my COC#3.5! Right: Lvl 19 x 1. 50 kg x 6 55 kg x 5 50 kg x 6 40 kg x 8 Reverse Curl (EZ-Bar) 3x12 Tricep Pushdown 3x12 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 13, 2017 Author Share Posted February 13, 2017 13/2/17 Morning grip workout, haven't done this since I did RRBT Left hand only, right hand is very fatigued at the moment. I also do manual labor every day, on top of closing grippers. Which definitely can be a challenge. Will start a new cycle of CBT this week though. Grippers (Left) T 1x10 TNS COC#1 1x5 TNS COC 102# 1x1 TNS Vulcan Orange Spring Credit Card Set Lvl 15: 1x1x3s Lvl 15: 1x1x3s Lvl 15: 1x1x3s Lvl 16: 1x0x3s Lvl 15: 1x1x3s Lvl 15: 1x1x3s Lvl 15: 1x1x3s Lvl 15: 1x1x3s Lvl 16: 1x0x3s COC#2 Filed Overcrush 1x1x7s 1x1x7s 1x1x7s Couldn't quite close the Vulcan on lvl 16, this is one slippery bastard. Wasn't able to close the filed COC#2 but it's quite heavily filed and I'm not too far off. Inch Trainer (Left) 53 kg 1x1 Was going to hold it for time but the hand was basically dead after the overcrushes. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 14, 2017 Author Share Posted February 14, 2017 14/2/17 Zercher Deadlift/Squat 3x1 + 3x5 Grippers (Right) CBT Cycle 2, Week 1, Day 2. I received two new grippers from Cannon yesterday, 153# rated #3 and a 158# rated filed #3. Was 1-2 mm off on the 153# today so that's my goal gripper for the coming weeks. Shoulders Tri-Set Seated Two sets to failure. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 16, 2017 Author Share Posted February 16, 2017 16/2/17 Grippers (Right) CBT Cycle 2, Week 1, Day 3. Difficult day, I'm really weak with reps right now but my one rep strength is better than ever. I'm looking forward to the rest of the program when the reps are lower. Grippers (Left) T 1x10 TNS COC#1 1x5 TNS COC 102# 3x1 TNS Singles 20 mm Block Set GHP 131# 1x1x3s (5 min) GHP 131# 1x1x3s (5 min) SM 133# 1x1x3s (5 min) GHP 135# 1x0x2s (5 min) (this is a very hard 135'er) SM 133# 1x1x3s (5 min) GHP 131# 1x1x3s (5 min) GHP 131# 1x1x3s (5 min) GHP 131# 1x1x3s (5 min) GHP 131# 1x1x7s (max hold) (5 min) Some high rep wrist curls with dumbbells, normal and reversed, one superset to failure. Vulcan Set Practice (Left) Up to level 15 where I failed to get it to parallel. I finally know how to count the levels on this thing. So I will only write out the level when I use the Crom spring from now on. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 18, 2017 Author Share Posted February 18, 2017 18/2/17 Inch Trainer 53 kg 1x10s 53 kg 1x10s DO Axle Up to 125 kg. WD Tried the underhand technique with low resistance. Also tried supination with arms on a bench but this felt really harsh on the hypo thenar. Then I did some reverse style. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 20, 2017 Author Share Posted February 20, 2017 20/2/17 Grippers (Right) CBT Cycle 2, Week 2, Day 1. Grippers (Left) T 1x10 TNS COC#1 1x5 TNS COC 102# 3x1 TNS Vulcan Credit Card Set Lvl 12: 1x1x5s (5 min) Lvl 12: 1x1x5s (5 min) Lvl 12: 1x1x5s (5 min) Lvl 12: 1x1x5s (5 min) Lvl 12: 1x1x5s (5 min) Lvl 12: 1x0x5s (5 min) Lvl 11: 1x1x5s (5 min) Lvl 11: 1x1x5s (5 min) Lvl 10: 1x1x5s (5 min) COC#1 Credit Card Set 1x3 (s) (1 min) 1x3 (s) (1 min) 1x3 (s) IM Heavy Hammer (Sup/Pro) 1.5+1.5+1.5+1.5 3 kg 1x8 4.5 kg 1x3Controlled Negative 6 kg 1x1 (not so controlled, will lower weight with 500 g next time). Bumper Plate Wrist Curl 5 kg 2x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 23, 2017 Author Share Posted February 23, 2017 23/2/17 Zercher Squat 3x2 Grippers /Right) CBT Cycle 2, Week 2, Day 2. Grippers (Left) T 1x10 TNS, COC#1 1x5 TNS, COC 102# 3x1 TNS. GHP 131# one attempt with credit card set, far off, around 5 mm. Singles 20 mm Block Set GHP 137# 1x1x3s (5 min) GHP 131# 1x1x4s (5 min) GHP 131# 1x1x5s (5 min) GHP 131# 1x0x1s (5 min) GHP 131# 1x1x4s (5 min) GHP 131# 1x1x4s (5 min) GHP 131# 1x0x1s (5 min) GHP 125# 1x1x3s Feeling very bad right now, not getting much sleep at night and gripper work is really suffering because of it. On top of that I had huge problems setting the gripper in my left hand, pinky kept slipping of the handle and that was the reason I missed a few singles. I think it's because of the Vulcan practice. I need to be more careful in how I train with it so it carries over perfectly to setting torsion spring grippers. I'm not going to "cheat" set the Vulcan anymore from now on. I realized I must have done that now. Shoulders Tri-Set One set to failure Silarukov Pinch Block (80 mm) Up to 30.3 kg with both hands then repping with 23 kg with 3-5 reps in the tank. Pinch was the only thing that felt okay today. Thats probably because I'm not so good with it to start with lol Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted February 24, 2017 Share Posted February 24, 2017 Are you mingling the CBT with another program for your right hand or am I just reading wrong? Just wondering, that's all. You are making progress so I'm just trying to get ideas for myself. Also, I'm definitely NOT asking for you to reveal the details of the CBT program. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 24, 2017 Author Share Posted February 24, 2017 5 hours ago, Adam Juncker said: Are you mingling the CBT with another program for your right hand or am I just reading wrong? Just wondering, that's all. You are making progress so I'm just trying to get ideas for myself. Also, I'm definitely NOT asking for you to reveal the details of the CBT program. I'm doing different stuff with left and right all the time unless I do two handed stuff. I definitely recommend that you buy the CBT program and try it. It's a bit pricey but it really isn't too much considering the fact that we buy expensive grip gear all the time so it shouldn't be a problem. It's definitely worth it, it's a very good and well structured program, which should come as no surprise since it's written by one of the best. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 25, 2017 Author Share Posted February 25, 2017 25/2/17 Barbell Row 70 kg 2x10 DO Deadlift (32 mm bar) 110 kg 1x3 130 kg 1x2 145 kg 1x1 155 kg 1x1 157.5 kg 1x1 No problem at lockout this time, axle work is paying off. ATB (M) 73.5 kg 1x1 83.5 kg - decent air with right, a bit more air with left, might have been a legal lift for a competition but definitely not for my type of training. Will try to do holds next time. Inch Trainer 61 kg - nope, I've lost a few kg's of strength here in my left, I was able to lift 62 kg in October/November. 59.5 kg - Right hand was stronger, did two successful lifts and they felt very easy so I tried to add a 1.25 kg plate at the difficult side but that was a bit too much. I did assisted lifts with left hand. Finished with a deadhang for a minute. Wrist work on Monday! Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted February 27, 2017 Author Share Posted February 27, 2017 27/2/17 Grippers (Right) CBT Cycle 2, Week 3, Day 1. Not doing so well with grippers now, extremely tough. I will have to stay away completely from thick bar and other stuff for the remaining part of this cycle. Grippers (Left) T 1x10 TNS COC#1 1x5 TNS COC 102# 3x1 TNS GHP 146# 1x1 MMS RBA filed 10-10 1x1x5s (5 min) 1x1x5s (5 min) 1x1x5s (5 min) 1x1x5s (5 min) 1x1x5s (5 min) Plate Wrist Curl 5 kg bumper plate - 5x8 Plate Curl Eleiko 10 kg - two sets to failure. Dumbbell Wrist Curl 16.5 kg x 12 21.5 kg x 10 26.5 kg x 5 26.5 kg x 5 26.5 kg x 5 Extensor Band Yellow 3x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 5, 2017 Author Share Posted March 5, 2017 3/3/17 Grippers (Right) CBT Cycle 2, Week 3, Day 2. Wrists (Sup/Pro) Tried to emulate the LGC levering bar, failed to pronate at 3.4 kg. This was really tough. 5/3/17 Session 1 Zercher Squat A few light sets. Grippers (Left) T 2x10 TNS COC 102# 3x1 TNS Credit Card Set Attempts COC#2.5 (a hair) COC#2.5 (2 mm) 30 mm Block Set Vulcan Lvl 12 1xAMRAP (5) 20 mm Block Set Vulcan Lvl 13 1xAMRAP (2) COC#3 Choked to Parallel / Speed Closes CCS 1x0x5s (hair) / COC#1 1x3 1x0x3s (hair) / COC 102# 1x3 20 mm Block Set COC 102# 1xAMRAP (16) Session 2 Grippers (Right) CBT Cycle 2, Week 4, Day 1. Between sets of deadlifts. Deadlift / Grippers (Left AMRAP) 70 kg 1x5 / 20 mm COC 102# x7 70 kg 1x5 / 20 mm COC 102# x 14 102 kg 1x5 / 20 mm COC 102# x 8 122 kg 1x2 / MMS GHP 137# 1 mm off 132 kg 1x1 / 20 mm GHP 131# x 1 142 kg 1x1 / MMS GHP 128# x 1 160 kg 1x1 / MMS GHP 125# x 1Drop Set 137 kg 1x2 122 kg 1x4 102 kg 1x4 One Handed Deadlift (32 mm bar) 72 kg 1x1 82 kg 1x1 (right only after this) 92 kg 1x1 97.5 kg almost with a pause at lockout. First time I tried this. Shoulders Some raises then seated press with axle: 20 kg 1x10 30 kg 1x5 40 kg 1x2 45 kg 1x2 40 kg 1x2 30 kg 1x10 Very long time ago since I did this exercise, felt really weak but I was actually expecting to feel even weaker than I did. Rolling Thunder Up to 68.8 kg with left and up to 65.8 kg with right, then: 2x5 with 55.8 kg, snapped on the LGC handle on the last set and got 3 reps with left and 1 rep with right. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 7, 2017 Author Share Posted March 7, 2017 7/3/17 Zercher Squat 8x5 Zottman Curl 10 kg 2x8 Hammer Curl 11.5 kg 1x15 Dumbbell Wrist Curl L: 16.5 kg: 5, 5. 18.5 kg: 5, 5, 5, 5. 20.5 kg: 5, 5. 21.5 kg: 5, 5, 5, 5. 23.5 kg: 5, 5, 5, 5. 21.5 kg: 5, 5, 8, 2 (100). R: 16.5 kg: 5, 5. 18.5 kg: 5, 5, 5, 5. 20.5 kg: 5, 5. 21.5 kg: 5, 5, 5, 5. 23.5 kg: 5, 5, 5, 5. 21.5 kg: 5, 5, 10 (100). Reverse Dumbbell Wrist Curl 6.5 kg 5x10 Following exercises were done after each set of wrist curls. One Hand Deadlift (32 mm bar) 60 kg 2x1 70 kg 1x1 75 kg 1x1 ATB (M) +60.5 kg 1x1x5s +60.5 kg 1x1x10s +60.5 kg 1x1x10s Plate Wrist Curl 5 kg bumper 5x5 Wrist Wrench (60 mm) +20 kg 1x5 +25 kg 2x1 +27 kg 1x1 Supination/Pronation 48 mm @ 50 cm, 1.65 kg L: 1x2 R: 1x3 Used a SS pipe and it was slippery and very difficult so I switched to a sledge instead... 10 lb sledge @ 30 cm 1x5 WD Orange Underhand 1-1: 3x12 Reverse 2-2 (both): 3x12 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 9, 2017 Author Share Posted March 9, 2017 9/3/17 Grippers (Left) Short gripper workout... T 2x10 TNS COC 102# 3x1 TNS GM 149 1x1 MMS GM 149 1x0 MMS (1 mm off) Vulcan Lvl 14 1x0 MMS (wasn't parallel, more like 35 mm, setting was weak) 20 mm Block Set AMRAP COC#2.5 1x2 COC 112# 1x9 COC 104# 1x10 COC 102# 1x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 11, 2017 Author Share Posted March 11, 2017 11/3/17 Grippers (Left) T 1x10 TNS COC 102# 1x1 TNS COC 104# 2x1 TNS COC#2.5 1x1 1.5" block setMMS GM 149# 1x0 (hair) GM 149# 1x0 (hair) GM 149# 1x0 (2 mm) GM 146# 1x0 (2 mm) GM 140# 1x1 SM 133# 1xAMRAP (2) Silver Bullet COC 153# 11 seconds Tetting AD 78# 1x10 TNS Rating isn't everything, that is what I've learned the last couple of weeks. The 146# GM is actually equally difficult as the 149# is because it has a very hard sweep, unusually hard for a Tetting. The 149# has a spongy sweep but it binds up a lot at the end. Today's attempt on the 146# was from around 30 mm, not as easy to set for me when fatigue kicks in. I will use that gripper instead for singles. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 12, 2017 Author Share Posted March 12, 2017 12/3/17 Grippers (Left) T 2x10 TNS COC 112# 3x1 1.5" Block set GHP 125# 1.5" Block Set 1x1 (1 min) 1x1 (1 min) 1x1 (1 min) 1x1 (1 min) 1x1 (1 min)GHP 125# 30 mm Block Set 1x1 (1 min) 1x0 (5 min)GHP 115# Credit Card Set 1x1 (1 min) 1x1 (1 min) 1x1 (1 min) 1x1 (1 min) 1x1 (5 min)Atomgripz III 92# Table No Set 50 reps in 8:35. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 14, 2017 Author Share Posted March 14, 2017 13/3/17 Zercher Squat 5 sets Grippers (Right) CBT Cycle 2, Week 5, Day 1. Grippers (Left) A few attempts on the GM 146#, barely got it once. Then I did some pinching with the Euro plates and two 15 kg plates. Dumbbell Wrist Curl 26.5 kg 2x5 28.5 kg 2x5 23.5 kg 3x8 WD Orange Up to 5-5 with right in front, then immediately tried with left and failed. Felt easy with right so I will try one level higher next time. Dead hang +20 kg 3x25s Extensor band Yellow 3x10 + 50 reps further down. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 15, 2017 Author Share Posted March 15, 2017 15/3/17 Twist Yo Wrist 5.00 kg x 5 6.25 kg x 3 7.50 kg x 3 8.50 kg x 3 9.00 kg x 5 Good way to test my new fractional plates Was going to do a full body workout today but I barely got any sleep so I skipped that. COC#3 close from a month ago:https://www.youtube.com/watch?v=TZdDmJTo7gg 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 17, 2017 Author Share Posted March 17, 2017 16/3/17 Grippers (Right) CBT Cycle 2, Week 5, Day 2. Not getting much sleep right now and workouts are suffering from it. Holds were really weak. Grippers (Left) T x 10 TNS COC#1 x 5 TNS COC 102# 3x1 TNS GHP 115# x 1 MMS GM 146# 1x0 (not even close)20 mm Block Set COC 104#: 12, 10, 9. Bench Press 3 sets. Really weak but at least I can press again without wrist pain. Grippers MMS (Left) COC 142# 2x1 COC#2.5 3x3 Spectrum 120# 1x4 COC 104# 1x12 (20 mm Block set) RBA Negative Hold 5-5 1x3s 6-6 1x5s Behind the Back Wrist Curl 40 kg x 20 45 kg x 12 50 kg x 12 55 kg x 10Dumbbell Row A few high rep sets with 40 kg. I will add this to my routine instead of deadlifts. Will do high volume for a month or so. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 18, 2017 Author Share Posted March 18, 2017 18/3/17 Grippers (left) T x 10 TNS COC 104# x 3 MMS LT#2 x 3 MMS COC 104# x 3 MMS COC#2.5 4x3 MMS LT#2 x 12 block set (20 mm) COC 104# x 9 block set (20 mm) T x 10 TNS I bought a set of Ironmind pads a few weeks ago and I coincidentally found a piece of steel. I'm not sure what type of steel it was but it looked really solid and it was cut to around 180 mm and the diameter was 6 mm so I decided to try to wrap it up. Wasn't going to try to bend it but once I wrapped it I decided just to feel how it is to bend, because I never done it before, other than with the WD. I managed to bend it to around 40-45 degrees. Which surprised me because I wasn't expecting to bend it at all to be honest. Extensor Band Yellow 3x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 20, 2017 Author Share Posted March 20, 2017 19/3/17 Finished the last part of the bend from yesterday with DO and chest crush. It was some sort of stainless steel. 20/3/17 Zercher Squat 5x5 Grippers (Right) CBT Cycle 2, Week 6, Day 1. Not feeling strong at all with right hand now. Might be because of the bending but I don't think so since I've been feeling weak long before I did that. Grippers (Left) T x 10 TNS COC#1 x 5 TNS COC 102# x 1 TNS COC 112# x 1 TNS COC#2.5: 3, 3, 3, 4 wide paused MMS Left hand is definitely the stronger one right now. I probably need to do something else with my right hand now. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 22, 2017 Author Share Posted March 22, 2017 21/3/17 Bench press and Dumbbell rows. 22/3/17 Grippers MMS (Left)LT#2: 3, 3.COC#2.5: 3, 3, 1, 0.Credit Card SetLT#2: 3, 2, 3. Extensor Band Yellow: 12, 12, 12, 15. Painfull workout, I'm going to drop down to one workout a week now for left hand. It can't take high frequenzy training as good as my right. Tried to do four reps today but it didn't happen. I'm going to rest now and order a LT#3 gripper to attempt. Video of the first workout set: https://www.youtube.com/watch?v=Aw2zFkU8TiE I'm starting to get a better "grip" of the videoing now at least. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 23, 2017 Author Share Posted March 23, 2017 23/3/17 So I've decided to rest for a week or two now and only do cardio. My arms are dead from overtraining grippers. This whole cycle of CBT has been a real disappiontment for me, I have been struggling from day one basically. Also doing squats has not helped me at all, it actually made it even worse. I missed the COC#3 with more than a centimeter today. It was from a wide setting so I hope it's not too bad after all. I haven't been able to get the last rep for three workouts in a row now. So it's time for me to get some rest. So with that decision I decided to bend another steel bar, just to torture myself a little bit more before I rest. I got some 6 mm and 7 mm stainless steel, tried with a 6 mm bar again at 180 mm with IMP's. This time it was much harder, maybe because it was different steel but more likely because of fatigue. I had to hit it both left and right to get it to 40 degrees and double overhand didn't work today (difficult technique for me). So I braced it against my leg and sort of reverse bent it and holy shit my thumb pad is really sore now. Chest crush was easy. Bending is really fun but definitely not something I will continue doing on a regular basis. Not yet but maybe in the future. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted March 24, 2017 Share Posted March 24, 2017 Your volume is intense and definely enviable. I'm surprised that you don't take more rest than what you do anyway. It will be good to take a rest from grippers for a little bit and not even look at them, just pretend that they don't exist. Quote Link to comment Share on other sites More sharing options...
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