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Roger Roberson

Just getting back into the Strength training/grip

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Roger Roberson    122
Roger Roberson

Started about a month ago here's how this week looks so far

monday : vertical leg press 400lbs x130

hard gripper chest compress x60 reps

tuesday: vertical leg press 400lbs x110 reps

not sure the name but I lay on my back take 110lb dumbell extend it behind my head x60 reps * killer tricep workout*

table curls 100lb x30 reps 

160lb rated gripper negatives x 60 reps each hand.

wednesday : vertical leg press 400lbs 120reps

thursday: vertical leg press 400lbs x120reps

friday : vertical leg press 400lbs x110reps I just try to get 100reps each day if I can do more I go for it.

bench press: 250lbs x100reps

thumb holds negatives 35lbs x60 reps

saturday : vertical leg press 400lbs x110 reps

wrist roll narrow handle negatives 75lbs x78

secret weapon homemade negatives 60lbsx60 

gorrilla gripper machine negatives

250 x3

240x6

215x32

205x1

180x18

i changed my technique toward the end of work out I stood over machine at different angle to make it more like holding the gripper man what a difference it makes harder to hold so will be doing them this way next time.

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Roger Roberson    122
Roger Roberson

Forgot to put Sunday on there also just a vertical leg day with 400lb 100reps

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Roger Roberson    122
Roger Roberson

Here's what this week looks like so far

sunday:

vertical leg press 500lb x50 x30 x 20

Monday:

vertical leg press 500lb x50 x30 x 20

chest compress hard gripper 10x10x10x10x10x10

tuesday: 

vertical leg press 500lb x50 x30 x20

dumbbell behind head ext 100lb 10x10x10x10x10x10

table curl one handed 100lb 30x30x30

BBSE Negatives each hand 1x60

wednesday:

Vertical leg press 500lb x50 x30 x20

thurseday

vertical leg press 500lb x50 x30 x20

friday:

vertical leg press 500lb x50 x30 x20

bench press 270lb x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5

Thumb hold negatives 50lb x13x10x10x10x10x10

saturday:

vertical leg press 500lb x50 x30 x20

narrow handle wrist hold negatives 100lb 13x10x10x10x10x10 glad these were over was beginning to tare skin on hands

secret weapon homemade 60lb x10x10x10x10x10x12

gorrila grip machine negatives 205lb x5 215lbx5  225x11x10x10x10x10x10

 

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Roger Roberson    122
Roger Roberson

Really surprised how well my wrist took the BBSE negatives kinda want to go straight to the BBGE this coming week . only the top of my hands was sore the next day.

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Roger Roberson    122
Roger Roberson

Here's how this week went. Man it's amazing how much you can increase doing legs everyday 

Sunday: 

vertical Leg Press 500 x50x30x20

Monday: 

Vertical Leg press 500 x50x30x20

chest compress Hard gripper x30x30x30x30x30

Tuesday:

Vertical leg Press 500 x50x30x20

Behind head Over ext. 100lb x20 150x40

Table Curls one hand 100lb x30x30x30 150lbx10

Gripper Negatives BBSE x5 BBGE x50 BBPro x5

Wednesday:

Vertical Leg Press 500 x50 x30 x20

Thurseday:

Vertical Leg press 500 x50 x30 x20

Friday:

Vertical Leg Press 500 x50 x30 x20

Bench Press 300lb x5x5x5x5x5x5x5x5

270lb x5x5x5x5x5x5x5x5x5x5x5x5

Thumb Hold Negatives 50lbx10 60lbx10 70lbx10x10

Saturday:

Vertical Leg Press 500 x50 x30 x20

Narrow Handle Wrist Roller Negatives 110lb x10 x10  x11 x10 x10 x10

Homade Secret Weapon 60lb x10 70lb x10 x10 x10 x10 x10

Gorilla Gripper Machine Negatives 250lb x10 x10 x10 x10 x10 x10

 

 

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Roger Roberson    122
Roger Roberson

Here's how this week went.

Sunday:

vertical leg press 550x 50x30x20

Monday:

vertical leg press 550x 50x30x20

chest compressions hard gripper x30x30x30

tuesday

vertical leg press 550x 50x30x20

skull crushers 2.5inch handle 100x20x20x10

150x10x10x10x10

table curls 2.5inch handle 100x30x30x30

150x9 right hand couldn't do any on left 

gripper negatives BBSE x20 BBGE x35

BBPro x5 

wednesday :

vertical leg press 550x 50xx30x20

thursday :

vertical leg press 550x 50x30x20

friday:

vertical leg press 550x 50x30x20

bench press 335x5x5x5x5x5x5x5x5 315x5x5x5x5x5x5x5x5x5x5x5x5

thumb hold negatives 50x10 75x10x10x10x10x10x10

Saturday:

vertical leg press 550x 50x30x20

narrow handle wrist roller 140lb x10x15x15x15x15x15

secret weapon 80lb x10x10x10x10x10x10

grippet machine 280x10x15x10x10x10x10

 

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Roger Roberson    122
Roger Roberson

Think I may have strained something on my left peck this morning on bench press only managed about 20 reps but thumb workout went fine will post tomorrow this weeks sessions

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Roger Roberson    122
Roger Roberson

Here's how this week went .

Sunday : 

vertical leg press 550x 50x30x20

Monday:

vertical leg press 550x 50x30x20

chest compress with gladiator 400 gripper not sure the rating on it 10x10x10x20x10x10

tuesday: 

vertical leg press 550x50x30x20

skull crusher 100lb x10x10x10x10  150lbx10x10x10x10

gripper negatives thor xhandle attempt doubte got half an inch lol just did it to hope and try trick the handle muscle for world class ex handle  BBWC xhandle x10 BBPRO xhandle x10 BBGE xhandle x40

wednesday :

vertical leg press 550x50x30x20

thursday:

vertical leg press 550x50x30x20

friday:

vertical leg press 550x50x30x20

bench press 335x5x10x3 315x5x3 felt left peck strain something so quit benching for the day

thumb holds 50x10 75x10x10x10x10x10x10x10x10x10x10 these are not with the TTK so I think I will try to make one before next week see if it's tougher or not.

saturday :

vertical leg press 550x50x30x20

wrist roller holds 200lb 10x10x10x10x10x10 these felt pretty easy will go higher next week I got some sticky tape man it helps out a ton.

secret weapon holds 100lb x5 90x10x10x10x10x10x10

gripper machine holds 325x5 300x10x10x10x10x10x5

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Roger Roberson    122
Roger Roberson

Hey guys check this out see what you think it's on the very cheap side but man it gets the job done homemade type TTK device

image.jpeg

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Roger Roberson    122
Roger Roberson

heres how this week went

Sunday:

vertical leg press 550x50x30x20

Monday:

vertical leg press 550x50x30x20

homade TTK 25x10 50x10 75x10x10x10x11x10x10

Tuesday:

vertical leg press 550x50x30x20

skull crushers 100x10x20x20 120x15x10x10x10

table curls 100x30x30 120x15x15x15x15

gripper holds Thor attempt each hand

BBWC X11 BBPRO x20 BBGE x50

Wednesday :

vertical leg press 550x50x30x20

Thurseday:

vertical leg press 550x50x30x20

Friday:

vertical leg press 550x50x30x20

Bench press 315x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5x5 Still felt alittle sore from last week but was able to get the reps out.

homemade TTK 50x10 75x10x10x10x10x10x10x10

Saturday:

Vertical leg press 550x50x30x20

wrist roller holds 210x10x10 220x10x10x10x10

home made secret weapon 120x2 100x3 90x10x10x10x10x10x10 was ready for these to be over with left hand starting aching .

gripper machine 345x1 325x1 290x10x10x10x10 300x10x10 200x5 after the 40 rep with 290 that I thought was 300 was really mad cause thought it was 300 the whole time lol . Didn't pay attention to the Dumbbells I had on there last week

 

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Roger Roberson    122
Roger Roberson

Felt pretty good 125lb on homemade TTK right thumb hold 3-4sec

image.jpeg

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Roger Roberson    122
Roger Roberson

couldnt find a dumpster with old spring like Joe Kinney used to make his monster gripper. So just bought a .417 spring for 25$ to make homemade monster gripper

image.jpeg

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Roger Roberson    122
Roger Roberson

Here's how this week went

Sunday:

vertical leg press: 600x50x30x20

Monday:

vertical leg press : 600x50x30x20

Thumb holds: 75x10  100x10x10x10x10x10x10

Tuesday:

vertical leg press 600x50x30x20

knee Curls 100x30x30x30

Gripper Negatives Thor attempt x1

GE x30 holds for long as can with handles touching

WCx 30 holds for long as can with handle closed maybe 1-2 sec on each hold.

wednesday:

vertica leg press 600x50x30x20

thursday:

vertica leg press 600x50x30x20

friday:

vertical leg press 600x50x30x20

bench press 

335x5x5

315x5x5x5x5

215x20x10   Think will keep reps lower on bench for awhile pec's was super sore from last week to try heal up  more.

thumb holds 75x10

100x10x10x10x10x10x10

finger holds 

each finger 50x15

saturday:

vertical leg press 600x50x30x20

wrist roller holds :

275x1

250x3 aluminum handle broke had to skip rest of this work out .cable pulled through handle . Have another steel handle to fix it later on.

secret weapon :

100x10x10x10x10

125x10x10

gripper machine:

400x attempt 

375x3

350x1

325x6

305x10x10x10x10x9

 

 

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Roger Roberson    122
Roger Roberson

Here's how this week went.

Sunday:

vertical leg press 600x50x30x20

Monday:

vertical leg press 600x50x30x20

thumb holds

75x10

100x10x10x10x10

125x9x8x3

Tuesday:

vertical leg press 600x50x30x20

knee Curls

100lb x30x30x30

gripper holds

BBGE ext. x3

BBTHOR ext. attempt

BBWC ext. x30

BBGE ext. x27

Wednesday:

vertical leg press 600x50x30x20

Thurseday:

vertical leg press 600x50x30x20

Friday:

vertical leg press 600x50x30x20

Bench Press:

215x15 warmup

265x5

315x5

365x1

405x1

495x lift off bench and hold 3-5 sec

315x5

225x20x10

Thumb holds:

75x10

100x10x10x10x10

125x10x5x5

Saturday:

vertical leg press 600x50x30x20

Wrist Roller Holds:

275x10x10x10x10x10

300x15

Secret Weapon:

100x10x10x10

125x10x10x10

Gripper Machine:

400x1 RH only

310x10x10x10x10x10x10

.

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Roger Roberson    122
Roger Roberson

It's only tack welded at the moment haven't had the time to get it complete yet but so far looking pretty good 

image.jpeg

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Yan_Wei    45
Yan_Wei

Well damn, if that's how much lifting (weight wise) you do, then props. Do you ever do TNS work with grippers or is negative holds best (or your preference)?

Edited by Yan_Wei

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Yan_Wei    45
Yan_Wei

What is the 'gripper machine'?

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Roger Roberson    122
Roger Roberson

This the grip machine I'm using at the moment

image.png

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Yan_Wei    45
Yan_Wei
2 hours ago, Roger Roberson said:

This the grip machine I'm using at the moment

image.png

Please pardon my ignorance, but how does it work?

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Roger Roberson    122
Roger Roberson

put your weight on it then pull it up and hold on for dear life . I use it for negative training . I  will pick the weight up with 2 hands then let go with one hand until I feel can't hold it any more then grab with other hand. I try keep the weight in the air until get my 10 holds on each hand .only get 1-3 sec on each hold .

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Roger Roberson    122
Roger Roberson

Tried some negatives this evening backwards with the ext handle's .pulling the short handle upwards.  I do not recommend those my right wrist is aching pretty good hope it's not serious . 

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Yan_Wei    45
Yan_Wei
On Tuesday, August 23, 2016 at 8:50 PM, Roger Roberson said:

Tried some negatives this evening backwards with the ext handle's .pulling the short handle upwards.  I do not recommend those my right wrist is aching pretty good hope it's not serious . 

Was that using the gripper machine, an adjustable gripper with extended handle or something else?

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Roger Roberson    122
Roger Roberson

Extended handle grippers 

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Roger Roberson    122
Roger Roberson

Here's how this week went. 

Sunday:

vertical leg press 650x50x30x20

Monday:

vertical leg press 650x50x30x20

thumb holds:

75x10

100x10x20x20x20

125x6

100x15x15

Tuesday:

vertical leg press 650x50x30x20

knee curls :

100x30x30x30 

Gripper holds ex handle

Thor attempt x1

GEx8

WCx21

GEx10x10x10x

Prox10x10

Wednesday:

vertical leg press : 650x50x30x20

Thurseday:

vertical leg press : 650x50x30x20

Friday:

vertica leg press : 650x50x30x20

Bench Press:

215x15 warmup

265x5

315x5

365x3

405x1

455x1

315x5

225x20x10

thumb holds:

75x20

100x20x20x20x20x20

125x6x5

Saturday:

vertical leg press : 650x50x30x20

Wrists roller holds:

280x10x10x10

305x10

330x10

355x10

380x3

Secret Weapon:

100x10x10x10x10x10x10 wrist was aching in these so stayed light didn't want to risk a bad injury.

Gripper Machine:

405 attempt x 1

315x10x10x10x10x10x10 didn't get all reps with left hand but did with right .

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Roger Roberson    122
Roger Roberson

One of the lifts with 380 off hand 

image.jpeg

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