Hockey Stick Posted January 23, 2017 Author Share Posted January 23, 2017 17w04-1 A short Gripper training, Vulcan V2 Chrome spring: Warming with 1,5" block (left/right) Level 6 (1x5/1x5) Level 9 (1x3/1x3) level 10 (1x1/1x2) Stopped! Everything felt hard and heavy, decided to wake up my central nervous system with weights before continue with working set. Bench press: 20 kg 1x10, 60 kg 1x5, 90 kg 1x3, 95 kg 1x1, 100 kg 1x1, 107,5 kg 1x1 (= PR, 15 years ago I pressed 105 kg) Back to gripper, 1" block Level 12 (1x1/1x4) Level 13 (3x1 negatives left & right) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 24, 2017 Author Share Posted January 24, 2017 17w04-2 Squat 80 kg 1x8, 85 kg 1x6, 90 kg 1x5, 95 kg 1x3, 1x2 Bench press 80 kg 1x8, 85 kg 1x6, 90 kg 1x5, 95 kg 1x2 Rows 50 kg 1x8, 55kg 1x6, 60 kg 1x5, 65 kg 2x3 2HP Flask 61,5 kg 1x3 66,5 kg 2x3 71,5 kg 5x2 76,5 kg 1x1 81,5 kg failed 76,5 kg 1x1 81,5 kg 1x1 Finger curls 65 kg 1x8 80 kg 1x4, 1x4, 1x3 Wrist curl 50 kg 1x4 45 kg 1x8 40 kg 1x8 Reverse wrist curl 20 kg 1x8, 1x7, 1x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 25, 2017 Author Share Posted January 25, 2017 17w04-3 6 lb sledgehammer with 30" shaft: Forearm pointing straight up, 2x6 rep. Strict rear raise 2x6 rep. Rotations left/right 1x6 rep. Lift from floor 2x4, could not do it with hand at the end of shaft Lever to face 2x3, right hand no problem with hand at the end of shaft, left weaker. 10 kg plate curls 3x3 Everything in above done Left and Right BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 30, 2017 Author Share Posted January 30, 2017 17w05-1 I have been doing some cardio work during the weekend, (cross country skiing, 5 sessions). But tonight I did something for my strenght again. Deadlift overhand grip 120 kg 5x5 Plate curl 10 kg 3x6 (left & right) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 31, 2017 Author Share Posted January 31, 2017 17w05-2 only grip training: 2HP Flask 61,5 kg 3x1 66,5 kg 3x1 Bench (part of warming) 60 kg 1x5, 90 kg 1x3, 95 kg 1x1, 100 kg 1x1 Back to 2hp 71,5 kg 1x1 (easy!) 76,5 kg failed (supposed to be my working level) 71,5 kg failed tryed some other lifts but stopped, nothing worked today, dissapointment. Did som grippers Ghp1-5, stopped also this, super weak. Sledge routine + dynamic thumb. Back to watching TV instead. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 1, 2017 Author Share Posted February 1, 2017 17w05-3: Squat Warming up: 60kg 1x3, 80 kg 1x3, 90 kg 1x3 100 kg 4x1 90 kg 4x2 80 kg 4x3 2HP (flask) hold for time with gloves: 46,5 kg 1x5 sec. 51,5 kg 1x 5 sec, 1x 8 sec, 1x 10 sec, 1x 28 sec, 1x 28 sec (decided to lower the weight and increase time instead-->felt like I had time to really connect brain with hands during 28 sec) Standing military Press 50 kg 1x8 55 kg 1x 6 57,5 kg 1x5 60 kg 1x2 Finger curl (overhand grip) 50 kg 3x15 (decided to lower the weight and do it strict with wolume instead) Wrist curl 35 kg 1x13, 1x10, 1x8 Reverse wrist curl 20 kg 1x9, 1x6, 1x4 My strenght is going backwards this week, but I guess that is how it is sometimes. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 3, 2017 Author Share Posted February 3, 2017 (edited) 17w05-5 , Short Gripper session tonight, (Vulcan V2, chrome spring) Warming: Bench press 20kg 1x10, 60 kg, 1x5, 80 kg 1x5, 90 kg 1x3, 100 kg 1x1 LH RH Level 6 1x6 1x 6 Level 9 1x3 1x3 Level 11 1x3 1x 6 Workset: Level 14 F F Managed to set left hand, (never done Before), but not right hand. Continued cheating with the set. LH Level 13 N RH Level 13 1x4 LH level 13 VN RH level 14 1x1 LH level 13 1x1 RH level 15 VN Stopped here, I am not used to grippers right now and don´t want to over do it. BR/Göran Edited February 3, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 5, 2017 Author Share Posted February 5, 2017 (edited) 17w05-7: First time I managed to set level 13, not a perfect set but iy worked anyway. Happy with this! Squat: 60 kg 1x5, 80 kg 5x5 Bench: 60 kg 1x5, 80 kg 5x5 Row: 50 kg 5x5 Grippers: Vulcan Chrome spring Warming: level 6 to 11 Working: LH: 13 N, switch to cheating with the set 13 VN, 13 1x1, 13 VN RH: 13 1x1 (video), switch to cheating with the set 15 F, 14 1x1, 14 1x1 Wrists: light weight but a lot of volume Today I changed technique on squat and bench after watching some instruction clips on youtube, BIG change for me, hopefully to the better, we will se. BR/Göran Edited February 5, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 6, 2017 Author Share Posted February 6, 2017 17w06-1: Grippers only Warming (LH/RH): GHP1 10/10 GHP2 10/10 GHP3 10/10 GHP4 4/4 Work: (LH/RH) GHP5 3x1 Overcrush to holds (on the left hand it was more of a close to hold, not strong enough for overcrush) CoC3 3x1 Setting & forced to close (not negatives) Thumbs: Dynamic on a pony clamp. I will stick with basic program until April, but maybe every 4.th training session I will do some grippers so that I get used to them. BR/Göran Quote Link to comment Share on other sites More sharing options...
pburke23 Posted February 6, 2017 Share Posted February 6, 2017 Nice work on these recent workouts! Just curious, where abouts does the Vulcan rate at level 13? Around 115ish? Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 7, 2017 Author Share Posted February 7, 2017 (edited) 13 hours ago, pburke23 said: Nice work on these recent workouts! Just curious, where abouts does the Vulcan rate at level 13? Around 115ish? Hello, The Vulcan is completely different then Torsion grippers in the force build up, with chrome spring the force is basically at maximum level from the first mm. but the force do not increase as with Torsion, it stays more or less the same--> it is difficult to compare. Anyway! I managed to close level 15 for 1 repetition (cheating with the set) when I was borderline closing my CoC3. And My Vulcan level 13 is harder then my CoC2,5 (believe that I have a hard CoC 2,5) in the sweep, but probably easier in the last mm (finnish). I believe that if I can do reps on my Vulcan level 15, then I can close my CoC3 properly. BR/Göran Edited February 7, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 8, 2017 Author Share Posted February 8, 2017 17w06-3: Deadlift (overhand grip) Warming up: 60kg 1x10, 90 kg 1x5 Work: 120 kg 1x5 125 kg 1x5 130 kg 1x5 2HP (flask) hold for time with gloves: 46,5 kg 1x15 sec. 52,75 kg 3x15 sec. Finger curl (overhand grip) 52,5 kg 3x15 Wrist curl 35 kg 1x15, 1x12, 1x10 Reverse wrist curl 20 kg 1x10, 1x5, 1x5 Good feeling during training, and i can now notice a difference in the size of my forearms, they are getting bigger. I guess it is something positive for my grip strenght. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 10, 2017 Author Share Posted February 10, 2017 17w06-5 , Short Gripper session tonight, (Vulcan V2, chrome spring), feeling waisted. Warming: LH RH Level 6 1x6 1x 6 Level 9 1x3 1x3 Level 11 1x3 1x 3 Bench press 20kg 1x10, 60 kg, 1x6, 90 kg 1x3 Workset: Level 13 F F (Not enough energy in my upper body to set properly) Continued cheating with the set. LH Level 13 1x1 RH Level 13 1x1 LH level 14 F RH level 14 1x1 LH level 13 N RH level 15 1x1 (felt easy, decided to test level 16) LH level 13 F RH level 16 F LH level 16 Negatives 2x1 RH level 18 Negatives 2x1 LH level 15 Negatives 1x1 RH level 17 Negatives 1x1 2-3 inverted reps on level 11, LH/RH, had to force them shut,... hands fatigued by the negatives. Overall a larger gap between LH and RH then usual. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 11, 2017 Author Share Posted February 11, 2017 17w06-6: Squat Warming up: 20 kg 1x10, 60kg 1x10 Work: 80 kg 1x5 90 kg 1x3 95kg 1x3 100 kg 1x1 95kg 1x3 90 kg 1x3 80 kg 1x5 2HP (flask) hold for time, with gloves: 46,5 kg 1x15 sec. 54kg 3x15 sec Standing military Press 50 kg 5x5 (new technique for me with narrow grip) Finger curl (overhand grip) 55 kg 1x13, 1x13, 1x11 Wrist curl 35 kg 1x15, 1x14, 1x12 Reverse wrist curl 20 kg 1x8, 1x5, 1x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 14, 2017 Author Share Posted February 14, 2017 17w07-2 A mix of Squat & Chins (holding on to a piece of Wood): Warming up to 90 kg 1x3, followed by work sets 100kg 1x3, 1x3, 1x1. Good feeling from griptraining, no pain anywhere, (even tough I have felt that the muscle between thumb and first finger is a little bit overtrained right now) Also tried to lift a 32kg kettlebell hooked to the same piece and it worked, but it was a better feeling to hang on to it. Bench: 20 kg 1x10 60 kg 1x5 80 kg 1x5 85 kg 2x5 Rows: 60 kg 1x5 (to heavy today) 50 kg 5x5 I am changing my technique in all the basic lifts, have had to lower my weights by 10kg all over, but It feels good doing it this way. I believe that by doing everything strict my weaknesses shows, I really feel that my weaker parts are working hard now. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 16, 2017 Author Share Posted February 16, 2017 17w07-4: Warming with different mobility excercises 15 min. Deadlift 130 kg 5x5 No grip tonight. I had company by our teenager, 19 years. She had better technique then me first time she deadlifted, managed 90 kg easy BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 17, 2017 Author Share Posted February 17, 2017 17w07-5: Gripper setting technique during my lunch , no progress tough. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 19, 2017 Author Share Posted February 19, 2017 17w07-7: Squat 20 kg 1x10, 60 kg 1x3, 80 kg 1x3, 90 kg 1x3 Work 100 kg 5x3 Standing Military Press: 50 kg 1x5 55 kg 1x5 60 kg 1x3 65 kg 1x2 70 kg 1x1 65 kg 1x2 60 kg 1x3 55 kg 1x5 50 kg 1x5 Grippers L/R: GHP1 1x10/1x10 + inverted 1x10/1x10 GHP2 1x10/1x10+ inverted 1x10/1x10 GHP3 1x10/1x10 GHP4 1x5/1x5 GHP5 1x6/1x8 GHP5 1x3/1x8 GHP5 1x3/1x4 Rubberband extension: White 1x10/1x10, Green 1x10/1x10, Yellow 1x10/1x10, Blue1x10/1x10, Red 1x10/1x10, BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 20, 2017 Author Share Posted February 20, 2017 17w08-1 Grippers Vulcan chrome spring (cheating with the set, need to rest my thumbs) Warming: Level 6 1x5/1x5 Level 9 1x3/1x3 Level 11 1x3/1x3 Level 12 1x1/1x1 Workset: LH RH 13 1x1 14 1x1 14 VN 15 1x1 14 F 15 2+VN (first time doing a few repetitions!) 13 F 15 2 12 2+VN 15 1+VN 12 2+N. 15 VN 15 Hold 5 sec. 17 Hold 5-10 sec 16 1 negative 18 1 negative (to hard for me, I7 will be enough) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 21, 2017 Author Share Posted February 21, 2017 (edited) 17w08-2 Squat: Warming 20 kg 1x10, 60 kg 1x5, 80 kg 1x3, 90 kg 1x3 Work 100 kg 5x4 Grippers Vulcan chrome spring (cheating with the set, need to rest my thumbs) Warming: Level 6 1x10/1x10 Level 9 1x3/1x3 Level 11 1x3/1x3 Level 12 1x1/1x1 Workset: LH RH 13 1x1 15 1x1 choked CoC#3 below: N F VN N F N Wrist curl 20kg 1x20 (warming up my forearms) Reverse wrist curl 20 kg 1x10 Bench: 20 kg 1x5, 60 kg 1x5, 80 kg 1x5, 90 kg 1x5, 90 kg 1x3, 80 kg 3x6 Row: 50 kg 5x5 BR/Göran Edited February 21, 2017 by Hockey Stick Added Bench & Row Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 22, 2017 Author Share Posted February 22, 2017 17w08-3 Grippers Warming: GHP1 1x10/1x10 + inverted 1x10/1x10 GHP2 1x10/1x10 GHP3 1x5/1x5 GHP4 1x4/1x4 Work: GHP5 overcrush 3x1/3x1 CoC3 set + open slowly 3x1/3x1 Thumb, dynamik on pony Clamp 1x5/1x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 23, 2017 Author Share Posted February 23, 2017 17w08-4 Grippers Warming: Bench 20 kg 1x10, 60 kg 1x5, 80 kg 1x5, 90 kg 1x2, 95 kg 1x1 GHP1 1x10/1x10 + inverted 1x10/1x10 GHP2 1x5/1x5 GHP3 1x5/1x5 GHP4 1x4/1x4 CoC3 F/N Work: CoC3 Set and force to close then open slowly 3x1/3x1 Thumb dynamic on pony Clamp 1x5/1x5 Wrist curl 35 kg 1x10 40 kg 1x5 50 kg 1x5 55 kg 1x5 Reverse wrist curl 20 kg 1x10 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 24, 2017 Author Share Posted February 24, 2017 (edited) 17w08-5 Gripper Warming GHP1 1x10/1x10 + inverted 1x10/1x10 GHP2 1x5/1x5 GHP3 1x5/1x5 GHP4 1x5/1x5 GHP5 1x1/1x1 Work Heavily grinded CoC2,5 forced to close and then hold 3x1/3x1 Thumb dynamic 1x10/1x10 on a pony Clamp Wrist/Forearm Sledge hammer, 3x10 L/R with push to the roof, front raise, pronation/supination Extension with rubber bands 1x10/1x10 on all colours white-red BR/Göran Edited February 24, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 25, 2017 Author Share Posted February 25, 2017 17w08-6 Squat 20 kg 1x5 60 kg 1x5 80 kg 1x3 100 kg 1x3 110 kg 1x3 110 kg 1x3 120 kg 1x2 110 kg 1x3 Standing Military Press 55 kg1x5 60 kg 1x3 65 kg 1x3 70 kg 1x1 65 kg 1x3 60 kg 1x3 55 kg 1x5 Wrist Curl 20 kg 1x10 40 kg 1x5 50 kg 1x5 60 kg 1x4, 1x2 50 kg 1x5 I Felt strong today, added Weight in squat and tried 60 kg in wrist curl. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted February 27, 2017 Author Share Posted February 27, 2017 (edited) 17w09-1 Deadlift 60 kg 1x5 90 kg 1x5 110 kg 1x2 120 kg 1x2 130 kg 1x2 140 kg 1x3 150 kg 1x4, 1x2 140 kg 1x3 130 kg 1x5 Grippers Warming GHP1 10/10+inverted 10/10 GHP3 5/5 GHP4 3/3 GHP5 2/2 Work CoC3 F/F Forced close+open slowly--> 3x1/3x1 Low energy and tired tonight,.. but tomorrow.....then I will be strong like a bear:) BR/Göran Edited February 28, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
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