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INCHQUEST etc


Gabriel O'Keeffe

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Time to get focused. 

Goals: lift the inch, then go from there to greater feats. Secondary goals are strong numbers on 2" V-bar, DO axle, and steady progress through bending-which I'm entirely a newbie to.

Where I've been: been years since I trained anything consistently. 

Where I'm at: Just attended a grip meet up held by fellow redditor/gripboard member Jared Goguen. Informal, we all messed around with various implements. I hadn't trained grip in at least a year. My takeaways were an intro to the addiction of bending, and a singular new desire to accomplish a milestone lift. Picked up Jared's 137lb baby inch and I was instantly focused on what I want to do. Everything else will be secondary for the foreseeable future.

I've no idea what to use as training template, I've only ever done the David Horne beginner program. So...constructive input is more than welcome. Any input is welcome, for that matter :)

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It's good to see you make a run at the inch.

Oh yeah I'm just going to put this here.

 

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Good luck achieving your goal. Do you have access to a full size inch when it comes time?

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12 hours ago, Chez said:

Good luck achieving your goal. Do you have access to a full size inch when it comes time?

Thank you! Not yet but I will, because I know it'll never gather dust...just chalk :)

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On 9/5/2016 at 9:57 AM, Jared Goguen said:

It's good to see you make a run at the inch.

Oh yeah I'm just going to put this here.

 

Excellent Lift! Can't wait to see your progress with grip! 

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This week: some 50/20 workouts, super light, getting my work capacity back in action. Also random sets of COC 1 and 1.5, and a few singles here and there on my COC 2.

Today: more 50/20. For grip [everything with the DB handle I got from Jared]:

All weights in lbs.

1h deads: 3r, 3l x 56
1h cleans: [alternating hands each rep] 3r 3l x 56, 3r 3l x66, 3r 3l x 76, 2r 2l x 86, 1r 0l x 106
1h deads 3r 3l x 106, 3r 3l x 126, 1r 0l x 136

I'm not sure how often I should do this, or what I should be sticking in to the training schedule on other days. Input is welcome. Also, thanks David :)

Also...I need to buy better collars and more 25lb plates, haha.

IMG_20160910_212518_01.jpeg

Edited by Gabriel O'Keeffe
added a pic
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Monday 9/12 : 50/20 squats

Today 9/14: Grip. As always all weights in lbs.

1h deads [alternating hands every rep]

1x5x56R, 1x5x56L
1x5x76R, 1x5x76L
6x1x106R, 6x1x106L

I'll move up next time. I think I'm going to try to do cleans once a week and 1h deads twice a week with maybe some pinch & finger curls on off days. 106 felt pretty light, we'll see how 111 feels next time.

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9/16

meant to go squat and do DB deads tonight but I had an unintentional grip/conditioning workout in the course of something going wrong with my trailer at work. so...

4lb sledgehammer, some hundreds of swings in the course of about 40 minutes. God my arms are wrecked right now. But my stubborn ass won and fixed the problem. Forearms felt like they were going to explode by the end, haha. 

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9/17

1h deads [alternating hands every rep]

1x5x76R, 1x5x76L
1x5x86R, 1x5x86L
6x1x111R, 6x1x111L

No chalk except the seasoning already on the bar, just to make it slightly more challenging. All reps felt solid.

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Last week was pretty crazy with work going long and family getting sick so basically got zero training done. Today 9/25 was at another awesome grip meet up at the house of @Jared Goguen who again had an excellent setup and kept events flowing smoothly. Highlights were getting up to 162 on the 2h flask, and picking a 46lb blob up with left and right hands. Had fun with 1h flask, baby inch DB, and some other items. Forearms are nicely torched.

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10/1

Clean 5x135, 3x185

Deadlift:  3x225, 3x275, 1x315, 1x335, 1x345, 1x355, 1x365, 1x365, 1x365

Wakey wakey, body...

 

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10/4

Bench: 10xbar, 10x95x 5x135, 5x185, 3x225, 2x245, 1x265, 1x275, 20x135
DB inc bench: 5x50, 5x60, 6x65,6x70

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  • 2 weeks later...

Been dreadfully lazy about posting. Been in the gym though. Also on day 6 of an elimination diet, so kinda hating life [though stomach feels great].

Gonna abbreviate non-grip stuff from now on.

10/5
squat up to max 305
10/6
OHP up to max 205
10/13
Hepburn bench @205, squats at 225
10/14
Hepburn OHP @145, deads @315
10/15
cut some old license plates into confetti with tin snips
10/16
1h deads inch trainer handle 6x2x116 each hand

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  • 3 weeks later...

11/2
inch trainer: 3 singles left and right, 121lbs, 3 second hold at lockout.

Still doing hepburn. I'm going to leave non-grip stuff out of the log unless I have a really great day :)

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11/4
2.5" crusher: 1x5x55 l & r, 1x3x75 l & r, 1x3x100 l & r, 1x1x125 l & r, same for 127.5, 130

inch trainer: 4x1x121 l & r, 3 second hold at lockout

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11/6 at the house of Jared. Tried lots of stuff, highlights were 145lb 2.5" crusher [solid rep with each hand] and walking a little ways with the 137lb baby inch and 109lb circus DB

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11/11
RT: 1x3x50 l & r, 1x3x95 l & r, 1x2x140 l & r, 1x1x150 l & r, 1x1x165 l & r

inch trainer: 5x1x121 l & r, 3 second hold at lockout

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11/17
RT: 1x3x50 l & r, 1x3x75 l & r, 1x2x95 l & r, 1x2x120 l & r, 1x1x140 l & r, 1x1x165 l & r

inch trainer: 6x1x121 l & r, 3 second hold at lockout

1 x bottoms-up pick of 12kg kettlebell, l hand

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11/21
inch trainer: 2x3x76 l & r, 2x2x106 l & r, 1x1x126 l 7 r, 1x1x136 l & r, 3x1x141 l & r [solid PR]

I'm pretty sure I can go heavier. Technique is getting dialed in. Forearms are getting stronger and staying healthy. 

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11/26
Finger curls empty barbell 2x10

inch trainer: 1x3x86 l & r, 1x2x106 l & r, 1x1x126 l & r, 1x1x136 l & r, 1x1x146 l & r [PR, though L hand only made it about 4" off floor], 1x1x151 r [PR]

Still don't think I've topped out on R hand. Full inch weight doesn't seem so far away.

Edited by Gabriel O'Keeffe
...
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18 hours ago, WestSlope said:

Good job on the 151 pr. You are closing in on your goal! Are you waiting until you lift the inch until you train the v-bar?

Thank you sir! Not really waiting, just have been slowly figuring out how to shape my routine. I know my body responds with the big lifts so that's all dialed in, but it's been years since i trained grip and I never was serious enough to find what worked. I think it'll be something like heavy-light-light-repeat with rest days in there as needed. I plan to stick to basics on the light days [pinch, finger curls etc] and the heavy days will rotate between Inch trainer and V-bar/RT/crusher. Also, I plan on going a little ways past full Inch weight on the trainer :)

I appreciate the post, it's cool to know people are looking and it kind of catalyzed a thought session on how I'm going about this.

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As @WestSlope reminded me about V-bar...

V-bar: 1x3x123 l & r, 1x2x148, 1x2x168 l & r, 1x1x178 l & r, 1x1x188 l & r [PR], budged 193 a couple inches l & r. Weak but I'll get to respectable numbers quickly.

12kg kettlebell: bottoms up pick 3x1 L, 2x1 r, clean 3x1 l, pick with 2 fingers and thumb 1L  1r
16kg kettlebell: bottoms up pick 1x1 L

and some hub work.

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And one more video of my not-so-pretty KB power snatch. Grip training as always in comfy slippers :)

 

I was going to put that in last post but I guess there's a time limit for editing posts, I can't find the button. Hmmm.

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