Fist of Fury Posted July 4, 2019 Author Share Posted July 4, 2019 Wednesday 3/7/19 Morning Vulcan orange spring 20 mm block - 250 reps Evening 2H Cable Curl wide grip: 15, 12, 10. 2H Rev Cable Curl close grip: 8, 8, 8. Thursday 4/7/19 Elite spring 145~ - 4x1 Vulcan Lvl 10 20 mm block - 10x8 RH Inch Trainer - 60 kg 6 reps 1H 140 mm pinch - up to 18.5 kg LH Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 6, 2019 Author Share Posted July 6, 2019 Saturday 6/7/19 Bicep Superset 2H Cable Curl Wide Grip: 10, 10, 8. 2H Rev Cable Curl Narrow Grip: 8, 8, 6. Vulcan Lvl 13 20 mm block - 7 reps L&R Vulcan Lvl 16 20 mm block - couldn't set it Vulcan Lvl 15 20 mm block - almost 4 reps LH & maybe 4 reps with RH Vulcan Lvl 10 20 mm block - 3x8 LH & 10x8 RH Inch Trainer - 60 kg - 7 reps L&R Goal will be 15 reps with the Inch Trainer then I will try to increase the weight with 1 kg. When I can do 15 reps with 64 kg I should have the potential to lift 80 kg with it. 80% is usually my 15RM with grip training. Later: Vulcan orange spring 20 mm block - 150 reps. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 7, 2019 Author Share Posted July 7, 2019 Sunday 7/7/19 Vulcan orange spring 20 mm block - 250 reps (doing the 250 reps in sets of 30-40 reps and the 150 reps in sets of 50 reps, using the same resistance for both. I'm at B5-F4 right now) Shoulder superset Face pull - 2x15 Upright row - 2x10 Bicep superset 2H Rev Cable curl wide grip: 10, 10, 10. 2H Cable curl narrow grip: 8, 8, 8. Vulcan Lvl 10 20 mm block - 3x8 LH & 9x8, 1x6 RH, was not able to get 8 reps at the end and wasn't able to re-set the gripper. 1H 70 mm pinch - up to around 35 kg RH and around 32 LH plus som holds at 27 kg. Extreme pain in my left arm (as usual). That was mostly why I wasn't able to get all the reps on the vulcan. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 9, 2019 Author Share Posted July 9, 2019 Monday 8/7/19 Heavy set practice with RB330 - 2 block holds 20 mm, 5 & 3 seconds, then one hold with COC#3.5 for 8 seconds. Tuesday 9/7/19 BTR 5 singles with 5-8 second overcrushes. Maybe some squats later if I'm not too tired. Got some squats in with the sandbag, I think I've found my favourite exercise. After these it feels like I've done five different exercises. Also did 4 more BTR singles, last one with more resistance. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 10, 2019 Author Share Posted July 10, 2019 Wednesday 10/7/19 Morning: 5 BTR singles L&R Evening: Face pulls & chest machine Leg Press 5 reps Glute ham raise - 2 sets Double stamped #3 - RH: 4, 4, 4, 4, 4, 4 /LH: 2, 1, 1, 1, 1, 1. Then tried approx CC width - RH: 2 attempts about 1 mm off / LH: 2 attempts 2-3 mm off. Same gripper as 19-06-10. Close grip bench press - did this during grippers, did doubles at 95 kg. Reverse hyper - 3 sets. Tried the "earth quake bar" for bench press for 4-5 sets. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 11, 2019 Author Share Posted July 11, 2019 Thursday 11/7/19 Rolling Thunder new handle - up to 76 kg LH and miss with RH. Inch Trainer - 60 kg - 8 reps L&R. Square Rolling Handle - 40.9 kg on pin 2x20 seconds L&R. 1HP 105 mm - Up to partial (almost to lock-out) at 28.7 kg L&R, then 3 sets of holds with 24.7 kg (IM loading-pin). Lat Pull-Down - 3 controlled sets with good contact. Tried some RT pull-ups after than but could only do 3 reps, was too fatigued after lat work. Should have done some DB rows but I have to spare my biceps for a while now. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 13, 2019 Author Share Posted July 13, 2019 Friday 12/7/19 Inch Trainer row - 50 kg 7 reps RH & 9 reps LH DB row True grip 2.0 - 62 kg 2 reps L&R DB row 1.4" handle - 62 kg - 13 reps RH & 12 reps LH. 40 kg 30 reps L&R BTR click reps - 2 sets L&R Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 15, 2019 Author Share Posted July 15, 2019 Sunday 14/7/19 Vulcan orange spring 20 mm block - 250 reps Monday 15/7/19 Morning 1HP 90 mm - a few sets of 1-3 reps COC#3.5 - one attempt RH, pretty good, crush should be in the high 150's. A few BTR singles with L&R hand. Evening Vulcan gripper 20 mm block Lvl 16 - couldn't set it in either hand Lvl 15 - 1 rep LH & 0 reps RH Lvl 12 - 16 reps L&R Lvl 11 - 20 reps RH & 24 reps LH Lvl 6 - 39 reps LH & 43 reps RH Inch Trainer 60 kg - 4 reps RH + 9 reps LH + 5 reps RH Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 16, 2019 Author Share Posted July 16, 2019 Tuesday 16/7/19 GBI G5 20 mm block: 1, 1, 2, 2, 2, 1 + one miss LH. Vulcan Lvl 10 - slow close from 50 mm - 2x1. 1HP 70 mm +30 kg on short loading-pin - 3x1, easy weight but need to take it easy so I don't tear all my skin. Video of some of the closes, trying the new gripper Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2019 Author Share Posted July 17, 2019 Wednesday 17/7/19 WU with Face pull, chest machine and some cable work. Glute ham raise - 2 sets. Close grip bench press - a few sets on 100 kg, felt very bad so I quit early. GBI G5: 4, 5, 5, 4, 4, then one attempt with 30 mm block, a hair away, (right hand only). DB Row - 43.5 kg 6 reps, 43.5 kg 5 reps, 63 kg 8 reps, 83 kg 3 reps, 73 kg 5 reps, 43.5 kg 30 reps. Trap Bar DL - got some reps in but left shoulder felt funny so I quit early, probably the same reason bench felt bad. Rolling Thunder new handle on short loading-pin. 75 kg comp plates on pin, probably around 77.5 kg total, one lift LH and wasn't able to budge it with RH. Reverse Hyper ext - 3 sets. Some pinch attempts with 5 kg eleiko plates, tried 5 pieces, could get a tiny bit of air but was not able to hold the plates together. Did some lifts and holds with 4 pieces. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 18, 2019 Author Share Posted July 18, 2019 Thursday 18/7/19 Right hand grippers GBI G5 30 mm block, one easy close Elite spring 30 mm block, one close, felt slightly harder than the G5. Elite spring 20 mm block - 3 reps GBI G5 20 mm block - 2 reps BTR 30 mm block - click reps, 15-20 around 10 seconds. BTR 20 mm block - click reps, 15-20 reps around 15 seconds 1H Euro Pinch (42 mm) - attempt on 38~ kg, didn't make it, did some easy lifts on 33 kg and then 30 second hold with implement only, L&R. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 21, 2019 Author Share Posted July 21, 2019 Friday 19/7/19 Some closes with Elite spring, increase the resistance slightly, did 30 mm single and almost 3 reps with 20 mm block. Also did the G5 with 30 mm block, might have done 2 reps, I don't remember, I think I did. Going to order the G6 and try that one instead. Spread is a little bit too narrow on these. Saturday 20/7/19 Vulcan orange spring 20 mm block - 150 reps & 240 reps later. Sets of 50 reps, these are the hardest shit I'm doing right now needles sweat Sunday 21/7/19 Inch db - 2 negatives with LH. Face Pull - 3x20 Db Row 41 kg 3x5 67 kg 3x5 Inch Trainer - 60 kg 7 reps LH & 5 reps RH. Did everything in 10 minutes, had guests so it was a 10 min workout or no workout at all. Inch negatives was not planned. Was going to show a guy the dumbbell. First one was actually my best so far, decent control, not a loud impact on the floor at all. Surprised me since I had been sitting down, eating, drinking and talking for 4-5 hours. Rest of the workout was hard because of the tempo. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 25, 2019 Author Share Posted July 25, 2019 Monday 22/7/19 GM Spring max setting - 4 singles and missed 5th. Vulcan 30 mm block set Lvl 11 - 6x6 Tuesday 23/7/19 GM Spring max setting - 5 singles + BTR handles max setting 2 attempts for around 10 seconds each. Vulcan 30 mm block set Lvl 11 - 6x6 1HP 70 mm - 31.5 kg x 3 reps, 33.5 kg x 1 rep, 28.5 kg 2x10 second holds. Thursday 25/7/19 Rolling Thunder new handle with left hand - 78.5 kg attempt, about 75% of a full lift, was strange because I could hold it forever but not lift it entirely, then I did 73.5 kg x 1 rep, felt hard, was probably tired from holding the heavier weight before. Vulcan 30 mm block Lvl 11 - 8x8 (with right hand) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 26, 2019 Author Share Posted July 26, 2019 Friday 26/7/19 Morning Vulcan 30 mm block set Lvl 11 8x8 RH Vulcan orange spring 150 reps L&R, sets of 30 here, was planning on doing 150 more later because I ran out of time. Evening 2 km cycling, mostly uphill. Some hamstring work, very light. Barbell row - to 100 kg x 3 reps, then more upright, up to 120 kg x 3 reps. I feel the more upright style is better for me, I get way better contact in the lats that way and as the weight gets higher I bet the trapz will get way better stimulus as well. DB Row - 79 kg x 3 reps, was using my own db's which is way harder than standard Olympic style DB's that I used on the gym when I did 83 kg. I'm thinking of buying a handle and some 10 kg plates so I can go heavier. Going heavier with my own setup would require some sick grip strength. Inch Trainer row - 49 kg 5 reps RH & 13 reps LH, 60 kg 2 reps RH & 6 reps LH. Sandbag squat - 5 reps, was going to do 15 reps but I was gripping it the wrong way and stopped at 5, didn't bother to do anything more, it's so damn hot right now. Even later that evening GM spring max setting: 1, 2, 1, 2, 1, 0. Then two hits on the dynamo, 102 & 108 kg. Forgot about doing more reps with the vulcan. I will use that one more now since skin is starting to get bad. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 28, 2019 Author Share Posted July 28, 2019 Sunday 28/7/19 Vulcan 20 mm block Lvl 12 - 6x6 RH & 8 reps with LH. SM BTR 3 sets of 20-25 clicks RH. Vulcan 20 mm block Orange spring 7-7 - 2x20 RH. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 30, 2019 Author Share Posted July 30, 2019 Monday 29/7/19 Some shoulder work, my shoulders are starting to get bad again so I need to start working them more frequently again. Vulcan 20 mm block Lvl 12 - 6x6 RH & 8 reps LH. DB curls - 2 amrap sets with 22 kg. Tuesday 30/7/19 Double stamp #3 156# paused MMS: 1(almost 2), 1, 1, 1 (9 micro reps), 1 ( almost 2), COC#3 146# 20 mm block set: 3, 3, 2. Vulcan Orange spring 7-7 20 mm block set: 2x25. Left hand: 3 attempts on the grippers, one close of 146# and one miss on 156#. SED Supination 2x5, SED Pronation: 1x20. Quote Link to comment Share on other sites More sharing options...
Griparn Posted July 31, 2019 Share Posted July 31, 2019 Strong closes! It’s a tough #3 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 31, 2019 Author Share Posted July 31, 2019 3 hours ago, Griparn said: Strong closes! It’s a tough #3 Thanks, liked all three of them, actually the best #3's I've ever tried. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 31, 2019 Author Share Posted July 31, 2019 Wednesday 31/7/19 WU with different shoulder exercises and some seated DB press. GHR - 2 sets. DB Curl - 1 amrap with 23.5 kg. Tricep push-down - 10 reps. Leg Press - 5 reps. Double stamped #3 156#: 1, 2, 3, 2, 2. COC#3 152#: 3. (Right hand). Reverse Hyper - 2 sets. DB row up to 88 kg x 3 reps LH & 1 rep RH, couldn't grip more than that with RH. Rolling Thunder left hand - 77.5 kg on short loading-ping, 50%, maybe equal to a full lift on IM pin. Some plate pinching with 5 kg plates. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 31, 2019 Author Share Posted July 31, 2019 33 minutes ago, Hopefully said: Great progress on the grippers Emil! What do you attribute your recent progress to? Interesting because it seemed you had stagnated for quite awhile before Thanks. No I had not stagnated I "quit" when I did the most progress because I didn't have time and motivation but now I have motivation again, we'll see how long that lasts. High volume work is the only way for me, grippers or anything else, that's how I progress. It takes a lot of effort for me to get stronger, that's why it's difficult to stay motivated. Even harder when you have no friends with the same interest as well. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 2, 2019 Author Share Posted August 2, 2019 Thursday 1/8/19 Vulcan Orange spring 20 mm block set 5-5 - RH: 3x50, LH: 50, 45, 45 Puke, puke, puke, I hate these just as much as doing cardio. It's cardio for the hypothenar and forearm muscles. Extensor bands - Yellow & Blue Band. Friday 2/8/19 Right hand COC#3 146# 20 mm block set - 1x3 Double stamp #3 156# 20 mm block set - 3x1 (second was actually open with a hair, I noticed when reviewing the video. COC#3 152# 20 mm block set - 1x1 Vulcan Lvl 12 20 mm block set - 8x8 Left hand COC#3 152# MMS - 3 attempts, first closed, second open with 1 mm, last missed completely. SM BTR - 2 x 15 second squeezes. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2019 Author Share Posted August 3, 2019 Saturday 3/8/19 1HP Euro (42 mm) - 2x10 seconds with 28.5 kg. Vulcan 20 mm block set Lvl 12 - 8x8 (right hand), tried Lvl 16 before this and I can't set it. Setting grippers is a huge problem for me unfortunately 1HP 140 mm - up to 20.75 kg LH then 15 second hold at 13 kg with L&R. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 5, 2019 Author Share Posted August 5, 2019 Sunday 4/8/19 Left hand 3 attempts on COC#3, 152# closed and tried to get 2 reps but missed, other two attempts missed. Monday 5/8/19 Left hand COC#3 152# MMS - 1 mm off Vulcan Lvl 12 30 mm block set - 10 reps Right hand Double stamp #3 156# 20 mm block set - 3x1 COC#3 152# 20 mm block set - 1x1 COC#3 152# wide paused MMS - 1x1 Vulcan Lvl 14 20 mm block set - 13 reps SM BTR - around 20 clicks in 15 seconds with LH & around 30 clicks in 20 seconds with RH. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 6, 2019 Author Share Posted August 6, 2019 Tuesday 6/8/19 Dead hangs today becuase dead was how I felt. 2x30 seconds Rolling Thunder handles with thumbless grip - 2x15 seconds Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 8, 2019 Author Share Posted August 8, 2019 Thursday 8/8/19 Morning Vulcan Lvl 12 20 mm block set - 6x6 LH & Lvl 13 - 6x6 RH. SM BTR 30 mm block set - 10 clicks/seconds Evening Some shoulder work. COC#3 152# 20 mm block set - 2x2 attempt, missed 4th rep with a hair RH & 146# 2 rep attempt, missed 2nd rep with a hair LH. Double stamped #3 156# paused MMS: 0, 0, both missed with a hair or less, might have been closed but not according to my eyes (RH). COC#3 146# TNS attempt left hand lol. Vulcan orange spring 20 mm block set B8-F7: 2x20 LH & 20, 17 RH. Quote Link to comment Share on other sites More sharing options...
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