Adam Juncker Posted September 11, 2017 Author Share Posted September 11, 2017 Sunday 9/10 Sledge work. Hammers Right 15" X 5 X 3 Left. 16" X 5 X 3 Triceps extension Right 20" X 5 X 3 Left. 21" X 5 X 3 Pro/sup 13" X 7 X 3 Wrist wrench: wrist curls 42 X 10 47 X 10 52 X 10 Supposed to start week 7 of CBT tomorrow but I'm gonna have to delay by one day. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 13, 2017 Author Share Posted September 13, 2017 Monday 9/11/17 CBT Week 7 day 1 Tuesday 9/12/17 Neutral grip chins BW X 19 BW +25 X 12, 8 BW X 8 Strict Pushups 4 X 15 did these on blobs for extra ROM and shoulder stability. Wrist wrench: flexed wrist DL 57 X 9 62 X 9 55 X 9 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 15, 2017 Author Share Posted September 15, 2017 Thursday 9/14 2" climbers pinch 67 X 2 X 9 Blob work. Right: loaded 37.7 to platform X 5 Left: loaded once, unloaded X 5 Right: loaded 41.1 X 3 Left: unloaded X 3 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 17, 2017 Author Share Posted September 17, 2017 Saturday 9/16 CBT Week 7 day 2 Pushups 4 X 17 One week of deload then a retest. I have a few tricks up my sleeve for the retest. It involves some new GHP7's and a setblock. Also have some ideas to test pinch involving my new chinup bar. Sunday 9/17 Wrist wrench: wrist curls. 52 X 7 57 X 2 X 7 I'm really glad I went with the wrist wrench for this cycle. I'm going to see how it has helped my crusher. So I'll test both in the next few weeks. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 21, 2017 Author Share Posted September 21, 2017 Did last day of CBT on Monday which was a deload. Everything was fine there. This week I have been pretty inactive. Getting over some illness and generally feeling pretty weak and puny. Did some chinups and pushups today along with some light work on the shallow dub hub. Waiting for my thumb skin to heal. About 2 hours after my last pinch day a blister formed on my thumb. I am babying it now to get it heal up as quick as possible. So I taped it up for today's stuff. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 25, 2017 Author Share Posted September 25, 2017 Saturday 9/23 Retested 2.5 crusher with left hand 125. Wrist wrench: 70. I was hoping for more but it is a 10 lb PR for crusher. Did not test the right hand. Historically it has been +/- 2.5 lbs of the left hand depending on the day. I was most focused on CBT and the thick bar was just icing anyway. Tested my max weighted pullup: total weight of 270 lbs. I'm not sure if I should be happy about that. It is almost 90 lbs over my body weight, but it seems pretty lame. It was a full-lockout pull up with no kipping. Sunday 9/24 Sledge work Hammer curls: Right 16" X 3 X 3 Left. 17" X 3 X 3 Triceps extension: Right 21" X 3 X 3 Left. 22" X 3 X 3 Pro/sup 12 X 3 X 10 Face levers 3 X 3 each hand. Tomorrow is retest for CBT on right hand . shooting for 150#, after all..... this is what I trained for. Once this thumb heals up it's time to retest pinch. I Also bent DO tonight just to see how weak I've gotten. 2 pieces of 5/16 X 6 and 1 piece of 5/16 X 6.5. All CRS. I could not get in position on the 7" length. Shoulders just would not cooperate and my technique was lacking. So I had to call it quits. 1 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted September 25, 2017 Share Posted September 25, 2017 +90 lbs. is excellent pulling strength man! Any time you're at +50% or more on pulls/chins you can confidently say you're very strong. So you find the wrist wrench helpful in improving crusher performance? On the fence about getting one... 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 25, 2017 Author Share Posted September 25, 2017 9 hours ago, Shatterer said: +90 lbs. is excellent pulling strength man! Any time you're at +50% or more on pulls/chins you can confidently say you're very strong. So you find the wrist wrench helpful in improving crusher performance? On the fence about getting one... For me, the WW was helpful because wrist flexion was my weakest link for thick bar. I didn't want to use my thumb to trap the bar during rotation because I'm working narrow and wide pinch too. So I focused on keeping my wrist completely straight through the movement on day 1, and then curling from straight to flexed on day 2. Quote Link to comment Share on other sites More sharing options...
richcottrell Posted September 25, 2017 Share Posted September 25, 2017 54 minutes ago, Adam Juncker said: For me, the WW was helpful because wrist flexion was my weakest link for thick bar. Do you use the origional WW or did you make your own? Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 25, 2017 Author Share Posted September 25, 2017 7 minutes ago, richcottrell said: Do you use the origional WW or did you make your own? I made one. It is 2.375" O.D. which I believe is the same as the original. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 26, 2017 Author Share Posted September 26, 2017 Retested for CBT. I got a CoC 3 @ 152 RGC. First time ever closing this gripper. I will not submit this for MM0 because I admit the set is hard to see. I'm attaching some stills, I know the gripper was closed but the set may be just past parallel. Even so it is a victory for me, starting 2 years ago and barely closing a 70ish rgc gripper and now closing a 152 is pretty cool to me. I know now that gains are going to come very slowly. But that's ok. 7 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 26, 2017 Share Posted September 26, 2017 Congrats dude. Great close! 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 27, 2017 Author Share Posted September 27, 2017 Tuesday 9/26 Tested flask Right 80 Left 75 Pinch really frustrates me lately. It makes me wonder why I even try. It makes me wonder if I'm even trying too. But I will continue on. More new ideas and a similar but different approach this time. I want to go to King Kong in Nashvegas and I likely will. Don't care for the stub. My crusher and flask numbers aren't very competitive and I've never used a V bar. Who knows what could happen though. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 29, 2017 Author Share Posted September 29, 2017 Wednesday 9/27 CBT Week 1 Day 2 Went well. This time I'm going to use 1.5" setblock and check every rep. I was really hoping to be good for a GHP7 cert but just not enough in the tank after testing the on Monday. The attempts on the 7 made me realize it will be good to train at the cert width. Hopefully I can maintain it through the whole program. Thursday 9/28 Wrist wrench DL: (61 X 3 X 3 secs) X 3 25 lb plate curls 3 X 5 Pullups: total weight = 220.3 3 X 5 Lifted 96# anvil for several reps each hand and a few holds. It has been brought to my attention that pullups use the overhand/pronated grip while chinups use a supponated grip. So I've been doing pullups all along. I guess. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted September 30, 2017 Author Share Posted September 30, 2017 Friday 9/29 CBT Week 1 Day 3 Good session but I missed a few reps right handed on last couple of sets. CNS was very slow to get going last night and I was generally pretty worn out. A combo of poor diet and sleep this week didn't help. Saturday 9/30 Wrist wrench: wrist curls. 52.5 X 3 X 3 Pullups: BW 3 X 8 Pushups 3 X 20 EZ bar 1 hand hold. (Simulating deep hook) 60 X 3 X 7secs I've got the itch to start armwrestling again but most of the guys in my area that I used to pull with aren't pulling anymore. I've had mixed results getting guys at work interested in it too. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 7, 2017 Author Share Posted October 7, 2017 (edited) Sunday 10/1 Sledge work Hammer curls Right 15" X 3 X 4 Left. 16" X 3 X 4 Triceps ext Right 21" X 3 X 4 Left. 22" X 3 X 4 Pro/sup. 12 X 3 X 10 Did some stone lifting in the yard Shouldered my 160# a few times and 1 hand pinched my 90# a few times with right hand. Also did some bottoms up presses with my 50# concrete kettle bell. I missed CBT Week 2 Day 1. Planned to do it while on vacation but it just did not work out. Week 2 day 2 was scheduled for today but I did day 1 today since it was a little more intense. It was a good session, CNS was not awake until the 3rd set but I finished with no misses. Here are a few clips of Sunday's session. https://m.youtube.com/watch?v=VjOyzuRHEuw Edited October 7, 2017 by Adam Juncker Quote Link to comment Share on other sites More sharing options...
richcottrell Posted October 7, 2017 Share Posted October 7, 2017 (edited) 11 hours ago, Adam Juncker said: Sunday's session. https://m.youtube.com/watch?v=VjOyzuRHEuw That linked video did not work on my phone. (Have not tried on a computer yet) Edited October 7, 2017 by richcottrell Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 8, 2017 Author Share Posted October 8, 2017 Saturday 10/7 Wrist wrench: wrist curls 52.4 X 3, 4, 5, 6 Pushups 4 X 20 Dumbell rows 100# 4 X 5 Plate pinch hoola-hoops 4-10s 3 sets of 5 hoolas After last set I sandwiched a 5lb between the 4-10s and got 3 good lifts right handed and 1 left. Left arm has been aching in my bicep for a few weeks. It hasn't stopped me from lifting and once I'm warmed up it's barely noticeable. After a little research on the triggers I'm pretty sure it's the bicep brachii that is tender. I'm getting some pain when I suponate my wrist so that's what really nails it down for me. So this means I'm going to have to calm down on the pullups for a few weeks and stick with some medium-duty rows for a while. I believe this is called "climbers elbow" and is probably from overdoing the pullups. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 8, 2017 Author Share Posted October 8, 2017 10 hours ago, richcottrell said: That linked video did not work on my phone. (Have not tried on a computer yet) It should be working. It works on my phone anyway. Quote Link to comment Share on other sites More sharing options...
Chez Posted October 8, 2017 Share Posted October 8, 2017 2 hours ago, Adam Juncker said: It should be working. It works on my phone anyway. Comes up as a broken YouTube link for me buddy Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 8, 2017 Author Share Posted October 8, 2017 (edited) 15 hours ago, richcottrell said: That linked video did not work on my phone. (Have not tried on a computer yet) 3 hours ago, Chez said: Comes up as a broken YouTube link for me too Edited October 8, 2017 by Adam Juncker Link 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 8, 2017 Share Posted October 8, 2017 Works now dude 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 9, 2017 Author Share Posted October 9, 2017 Sunday 10/8 1 hand Flask pinch 2 X (60 X 3 X 5 secs) 60 X 3 I know I won't gain anything for king Kong at this point but I wanted to do some work to make sure muscle memory will kick in on technique. Working with the 2" climbers pinch taught me quite a bit about my technique. Sledge work. Hammers Right 16" X 3 X 5 Left. 17" X 3 X 5 These are getting sloppy. I think I'm going to do some front raises on Wednesday and try to lever 2 times per week. Still go heavy on Sunday do some higher reps on Wednesday. Triceps ext Right 21" X 3 X 5 Left. 22" X 3 X 5 Pro/Sup Right 13" X 3 X 5 Pronation Left 13" X 3 X 5 Can't supponate left handed because of bicep tendon. Hopefully a few weeks of healing and active recovery and be back at it. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 11, 2017 Author Share Posted October 11, 2017 Monday 10/9 CBT Week 3 day 1 I had to get rid of the 1.5" block after 1st 2 sets. I'm going to try it again for the next session or 2 but if I get any misses I'm going to rethink my strategy. Tuesday 10/10 Wrist wrench: flexed wrist DL (61.8 X 3 X 5secs) X 3 These were easy. So after my third set I took a break and thought I would try a max hold on each hand. Got 6 seconds right and 7 Left. Wierd. Plate curls 25# X 3 X 7 96# anvil 3 X 5 bicep feels good today. I've been massaging the area and I did some curls with a light band for a nice pump. I'm gonna keep at the light work for a few weeks. After some more research I now know I have to take curls more seriously if I'm going to be pulling like I have. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted October 13, 2017 Author Share Posted October 13, 2017 Wednesday 10/11 1 hand Flask 64 x 4 X 3 Sledge work Front raises Right 12" X 4 X 15 Left. 12" X 4 X 15 Rear raises Right 14" X 4 X 15 Left. 14" X 4 X 15 Pronation and Supponation Light band 4 X 20 Blob work Attempts on 51.5 Fatman X 5 Right. 41.1 X 3 Left. 37.7 X 3 GHP sweep practice 91# X 3 sets. Quote Link to comment Share on other sites More sharing options...
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