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Tendonitis Log


Fist of Fury

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22/10/17 (BW: 102.5 kg)

WD2

B3-F3 x 3
B5-F5 x 3
B4-F4 x 3

PH3 Week 4, Day 1

2 Hand Euro Pinch

46.5 kg 2x4

Brutalizer

LH: 45.50 kg 4x4
RH: 43.75 kg 4x4

 

 

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24/10/17

Zottman Curl

10 kg 3x10

PH3 Week 4, Day 2

3" Dumbbell

Row
25.85 kg 3x5

Superset with bench press, then some work with the dexterity balls.

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26/10/17

PH3 Week 4, Day 3

2 Hand Euro Pinch

51.5 kg - 15 reps (rpe8)

Rolling Thunder

LH: 64.5 kg - 12 reps (rpe10)
RH: 62.0 kg - 12 reps (rpe9.5)

Zottman Curl

10 kg 1x10

switched to...

Off-Set Curl (Seated)

10 kg 4x8

First time I try it, pretty cool exercise.

The PH3 program doesn't really have any deloads. I'm going to take one week off from grip now and see how that feels and if it feels better I will try to continue with the next phase of the program. I'm pretty sure it will end bad if I don't rest, biceps are not used to this volume and intensity and they're are really feeling it right now. I will continue with the squats, that is the only exercise that feels good right now. I will stop with the presses and DL's. Might start pressing in a few weeks but DL's is not going to happen. I will do some dead hangs instead for the grip with thinner bars.

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  • 2 weeks later...

31/10/17

One Hand Pinch

Wasn't going to do any grip this week but as probably all of you know who have read more than one post in this log, I rarely stick to my plans haha :D

Gold Bar Pinch
Up to 23 kg with left hand. Attempted 25 kg but only got a little bit of air with that.

Stub
Up to 13 kg, attempted 15+ kg but nothing happened :blush

2/11/17

Grippers MMS

LH: LT#3 1x3, GHP 150# 1x0 (1 mm off)

RH: Elite 174#, down to about 5-6 mm. I'm able to set it to around 10 mm.
LT#3 1x0 (quite far off).
GHP 150# 1x0 (1-2 mm off)
GHP 146# 1x1

5/11/17

Grippers

RH: GHP 150# - MMS - 2x1
GHP 125# - CCS - 2x1
GHP 115# - CCS - 1x2

LH: LT#3 - 1.5" Block - 1x1, 1x0 (1-2 mm off)
GHP 125# - 1.5" Block - 2x1
GHP 115# - 1.5" Block - 1x2

Did this between sets of squats.

PH3 Week 5, Day 1

Two Hand Euro Pinch
46.5 kg 2x6
Felt like nothing, getting stronger with the pinch each session. Had some slight pain when releasing, probably due to gripper work. TSG tend to really (bad word filter) up the hands.

3" Dumbbell

32 kg 2x8
Was going to do explosive high pulls but they weren't that explosive so I switched to deadlifts. CNS was fried after squats and grippers. Will do this exercise on the second day again as I did during first phase. Going to try the axle on my next session.

Alternating Bicep Curl

10 kg 3x10

 

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7/11/17

WD2

B4-F4: 3x3

Vulcan Light Set Practice

B5-F5: 1x3 with left and 1x2 with right.

Did this between sets of bench press.

PH3 Week 5, Day 2

DO Axle

100 kg 3x6
130 kg 1x1
Bar speed was very fast, I have the strength to lift more but my right hand is clearly weaker than my left so the bar starts to wobble. I have to lift slower next time I try.

Square Rolling Handle

Reverse Cable Wrist Curl
3x10
Will increase rep count next time. Finally I've found a reverse wrist movement that feels good, hopefully it will stay that way.

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9/11/17

PH3 Week 5, Day 3

2 Hand Euro Pinch
52.5 kg 3x3

Off-Set Concentration Curl
10 kg 2x10

Rolling Thunder
LH: 65.5 kg 2x4, 64.5 kg 2x4
RH: 63 kg 4x4

Then Squats and...

Reverse Wrist Curl
3x12

Slept very good but maybe too long, it was a weak training session. Everything felt slow and hard.

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12/11/17

WD2
B3-F3 - 3x3

Alternating Hammer Curl
10 kg 2x10

PH3 Week 6, Day 1

2 Hand Euro Pinch
46.5 kg 3x6

SR 50 mm RH

LH: 57.5 kg 3x8
RH: 55.0 kg 3x8

Alternating Bicep Curl
10 kg 2x10

IMHH Sup/Pro
2.5 kg plate 3x10

Vulcan Light Set Practice
LH: B6-F6 - 1x1
RH: B5-F6 - 1x0 missed with a few mm.

Extremely frustrating, I really wish the left side of my upper body was stronger. This is really holding me back with grippers.

LeverTop Front & Rear Choke
+10 kg 2x15 seconds

 

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14/11/17 (BW: 102.30 kg)

PH3 Week 6, Day 2

3" Dumbbell

Kroc Row
32 kg 4x6

1.4" Dumbbell

Kroc Row
36 kg 1x5
52 kg 3x3

Olympic Barbell Dead Hang

Pinky On Rings
3x20 seconds (no chalk)
 

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16/11/17

Alternating Bicep Curl
10 kg 1x10
16 kg 3x3

PH3 Week 6, Day 3

2 Hand Euro Pinch
52.5 kg: 3, 3, 3, 8 (blood free)

Rolling Thunder
LH: 65.5 kg: 4, 4, 4, 4, 8 (rpe10)
RH: 63.0 kg: 4, 4, 4, 4, 9 (rpe10)

Alternating Bicep Curl
16 kg: 8, 8, 6
10 kg 1x10

Square Rolling Handle

Cable Wrist Curl
2x20

Wrist Wrench 50

Reverse Cable Wrist Curl
2x20

Very bad week, might be because I'm deloading powerlifting. CNS doesn't get the same kickstart as it usually does.

 

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24/11/17

Alternating Bicep Curl
10 kg 1x10

Squats...

Grippers (right hand)
GHP 150#: 0, 1, 0.

PH3 Week 7, Day 3

2 Hand Euro Pinch
52.5 kg: 5, 3, 3, 3, 10 (not going to write down the RPE for this anymore since I feel it's not so much about strength, more about friction and technique. Did 5 reps on first set by mistake.)

Rolling Thunder
LH: 65.5 kg: 4, 4, 4, 4, 7 (rpe10)
RH: 63.0 kg: 4, 4, 4, 4, 12 (rpe8)

Bench...

Alternating Bicep Curl
16.5 kg: 8, 8, 7.
10 kg 1x10

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27/11/17

PH3 Week 8, Day 1

GripTopz Gold Bar Pinch

Left Hand
16.10 kg x 3
17.40 kg x 3
19.15 kg x 3

Right Hand
15.35 kg x 3
16.60 kg x 3
17.90 kg x 3

Rolling Thunder
LH: 64.5 kg 5x3
RH: 61.5 kg 5x3

Reverse Curl Ez-Bar
bar 3x20

Dumbbell Row
36 kg 3x10
 

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29/11/17

PH3 Week 8, Day 2

GripTopz Gold Bar Pinch
16.60 kg 3x4

Brutalizer
LH: 45.0 kg 4x4
RH: 42.5 kg 4x4

Vulcan CCS
Lvl 6 - 3x1

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1/12/17

Grippers (Right hand)
GHP 150# - two closes.
COC 153# - one miss.

PH3 Week 8, Day 3

2 Hand Euro Pinch
54.5 kg - 7 reps (felt terrible, going to train one handed with the gold bar pinch instead, this lift is too technical for my taste, gold bar pinch is more about raw strength).

Rolling Thunder
LH: 66.5 kg - 8 reps (rpe10)
RH: 64.0 kg - 12 reps (rpe9.5)

Hammer Curl
10 kg 3x12

One Handed Olympic Barbell Curl (Left arm only)
bar x 3
22.5 kg x 3
23.0 kg x 3

I have some wrist problems with my right hand, this will be a good point in time for my left arm to catch up on my right. I think my best strict curl with right is 29 kg and with left only 26.5 kg, so there's a really big difference. Closing this gap will probably bump my thick bar strength up a bit as well.
 

 

 

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4/12/17

Grippers (Right hand)
COC 153 - miss
GHP 150 - miss
GHP 150 - miss

Second attempt was from a stupid wide set, probably over 40 mm. Was experimenting with different camera angles and couldn't concentrate 100%.

1.4" Dumbbell

Kroc Row
36 kg 2x10

PH3 Week 9, Day 1

GripTopz Gold Bar Pinch
17.90 kg 3x5

Rolling Thunder
LH: 59.0 kg 3x7
RH: 56.5 kg 3x7

Reverse Curl Ez-Bar
bar 2x30

Ironmind Hub
Had not touched that thing in two years, only got 20.5 kg with right. I think my best lift ever was 24 kg or so. They really ought to change the CTD challenge to at least COC#3 and 30 kg on the hub. I wish I could do the Rolling Thunder part without any training :D

1.4" Dumbbell

Kroc Row
36 kg 2x10

LeverTop Front & Rear Choke
+10 kg 2x15 seconds

Sup/Pro

1 meter threaded rod (M24) in suede leather
2x8

 

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6/12/17

Lying Tricep Extension
Haven't done this exercise before simply because I have not been able to, I finally have enough space and the equipment to do it properly so I will add this to my routine from now. Triceps really needs to grow on me.

Grippers
Two attempt on GHP 150# with each hand, missed all but was very close, didn't do any squats today so I guess it was okay considering that.
One close each hand with GHP 146#.

PH3 Week 9, Day 2

Inch Trainer
49.5 kg 3x5

Definitely over reaching with left hand right now, I could really tell when I tested grippers. Which is good, it means I will break new ground with the RT once I start to train for top strength on it. Which I plan to do sometime in January.

 

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8/12/17

PH3 Week 9, Day 3

GripTopz Gold Bar Pinch
20.40 kg 3x2

Rolling Thunder
LH: 66.5 kg 4x3
RH: 64.0 kg 4x3

Left hypo thenar was cramping a bit. I've been feeling some cramps all over my body this week, probably need to drink more water and eat some more salt.

Reverse Curl/Lying Tricep Ext Superset
3x12

Sup/Pro

1 meter threaded rod (M24) in suede leather
2x8

 

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11/12/17

Grippers
GHP 150# - Three closes with right and three misses with left. Tried some new camera angles but it turned to shit as it always does. When I can close a COC#3.5/GHP8/Elite, then I'm hopefully ready for MM0.

PH3 Week 10, Day 1

GripTopz Gold Bar Pinch
17.90 kg 4x5

Rolling Thunder
LH: 59.0 kg 4x7
RH: 56.5 kg 4x7

Reverse Curl/Lying Tricep Ext Superset
3x12

Was going to do some wrist work after this but hands and forearms were fried. Will do it on Friday instead.

 

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13/12/17

PH3 Week 10, Day 2

Kroc Row

1.4" Dumbbell
36 kg 1x10

Inch Trainer
49.5 kg 3x5

1.4" Dumbbell
36 kg 5x10

Did these explosively and with minimal rest.

 

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15/12/17

PH3 Week 10, Day 3

GripTopz Gold Bar Pinch
LH: 20.40 kg: 3, 3, 3, 7 (rpe10)
RH: 20.40 kg: 3, 3, 3, 5 (rpe10)

Skin tear on left hand, didn't even know that was possible with round edges like these, must have been the chalk causing it. Right hand was a disappointment, working sets before the amrap set felt really good so I was expecting more than 5 reps.

Rolling Thunder
LH: 66.5 kg: 3, 3, 3, 3, 10 (rpe10)
RH: 64.0 kg: 3, 3, 3, 3, 10 (rpe10)

I'm happy with left hand performance, didn't expect that since left hand has been feeling very tired the last month. Right hand was as expected.

Then I did some bicep curls with left arm and some lying tricep extensions.

LeverTop Front & Rear Choke
+10 kg 2x15 seconds

Sup/Pro
1 meter threaded rod (M24) in suede leather
2x10

 

 

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18/12/17

Grippers
Did a few attempts on different grippers from different widths but it was a bad day, didn't close anything. Didn't try the GHP7 but I doubt I would've closed it judging by the attempts I made.

PH3 Week 11, Day 1

GripTopz Gold Bar Pinch
17.90 kg 5x5
Skin tear I got was pretty bad, had tremendous pain all weekend, I was lucky it subsided today and was able to do the workout.

Rolling Thunder
LH: 59.0 kg 5x7
RH: 56.5 kg 5x7
Might have done 6 sets, I was tired after squats and lost count. This was a pretty good core trainer after 13 sets of squats.

Reverse Curl/Lying Tricep Ext Superset
4x10
Added some weight this time, still a total newbie when it comes to this type of training so I'm not going to log any weights yet.

Sup/Pro
1 Meter Threaded Rod (M24) in Suede Leather
2x10

 

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20/12/17

PH3 Week 11, Day 2

Kroc Row

1.4" Dumbbell
36 kg 2x10

Inch Trainer
49.5 kg 5x5
Super hard. Too hard for me but I'm going to grind this out anyway.

1.4" Dumbbell
56 kg - 15 reps both arms. Easy, grip was failing, I didn't expect that, which is good, it means squatting pays off. I have only missed one session of squats since April. Having done it 2-3 times a week consistently, making very, very small progressions every third week with the 5/3/1 program. I'm not working anywhere near my 1RM which is a big relief, feels like I'm getting stronger each week. Hopefully I can continue this way. I'm using a cambered bar for all my squats. I will try to get some Zercher in from now also to get some more back work in.

36 kg 2x10
After PH3 I'm going to try the same thing as I did this past summer. Reverse bend twice a week and Rolling Thunder once a week. I'm planning out a program right now. I have a new stock of steel bars which I'm going to bend in 12-14 weeks time.

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22/12/17

Started with Zercher squats and they were easier than before, haven't done them in about 4-5 months. One thing that was way worse now was the pain tolerance in the arms, holy crap, my body had completely forgotten about that. I added a suede leather but it didn't help much. Now I look like a heroin addict again :blush I'm going to use triple leathers next time. I don't like to use the axle for this because I feel it restricts my lungs when I'm holding it.

WD2
Up to Level #7 with left hand and missed with right hand. I'm happy that the bending strength I gained a few months ago seems to still be there to a large extent. I was worried about this.

PH3 Week 11, Day 3

GripTopz Gold Bar Pinch
LH - 20.30 kg: 2, 2, 2, 3 (very bad)
RH - 20.30 kg: 2, 2, 2, 5 (bad)
I'm dropping pinch for now, I don't feel like it gives me anything, I might try my 1RM with this block next week but after that I will not train pinch for a while. I probably need to specialize on pinch to ever be decent at it. It's definitely my Achilles heel in grip, sort of like bench press is for me in PL.

Rolling Thunder
LH - 67.25 kg: 3, 3, 3, 3, 8 (rpe10)
RH - 65.50 kg: 3, 3, 3, 3, 12 (rpe9.5)

Alternating Bicep Curl
3x12

Lying Tricep Ext
3x12

LeverTop Front & Rear Choke Superset
+10 kg 2x15 seconds

LeverTop Supinated and Pronated Hold
+10 kg 1x10 seconds
Too heavy for me without warmup so I switched to dynamic work instead...

1 Meter Threaded Rod (M24) in Suede Leather
2x10

 

 

 

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