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This is what I trained for....


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Donc101
59 minutes ago, Adam Juncker said:

Monday 3/13
Thickbar W1D2
2.5 crusher:
101+band X 6  (16" deficit)

Wrist wrench:
66 X 6 sets of doubles

Pullups: wide grip on FG Extremes
6 X 3

Tuesday 3/14
Pinch W2D1
APA @ 2.375":
133.7 X 4 X 3

2" climbers pinch:
70 X 2 doubles
62.5 X 4 doubles

Blob trainer:
35-44 lbs for singles.  Playing around with it. I made it yesterday kind of on a whim.  It seems I can pull a little more on this than I can a real blob.

Bent a bar after pinch 5/8" X 33" - about 3.5 mins. 

Bend starts at 1:28

 

Nice job finishing the bend off! There are some areas I think you can probably get more power in the bar, espescially on the crush. It looked like you were chest crushing and should be more with the legs. I watched a lot of videos of other people to figure out the best angles, etc. Good job!

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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

Still training, just not grip boarding much. Hard work is paying off. 

Tuesday 1-16-18 CBT Week 7 day 2 Well.... This was a terrible session. It makes me hate grippers.  I want to rain down hell-fire on all my grippers.  Not really.  Im going to finish CBT and

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Adam Juncker
48 minutes ago, Donc101 said:

Nice job finishing the bend off! There are some areas I think you can probably get more power in the bar, espescially on the crush. It looked like you were chest crushing and should be more with the legs. I watched a lot of videos of other people to figure out the best angles, etc. Good job!

Yes. I was pretty much just chest crushing it.  I did learn from this bend though and I have some idea for the next one. Thanks!

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JHenze646

Read:

2.5 crusher:
101+band X 6  (16" deficit)
 

Imagined:

23C095A0-5CC4-4F86-925B-5D1C02D6A086.jpeg.a642eb54afa524584f14e643824ab42a.jpeg

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Adam Juncker

My wife won't let me wear those clothes in public anymore. 

It sounds like a big deficit but it's not really that much with a 15" loading pin.  

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Donc101
40 minutes ago, Adam Juncker said:

Yes. I was pretty much just chest crushing it.  I did learn from this bend though and I have some idea for the next one. Thanks!

You want to really just brace your wrists / forearms against your legs and use your legs and core to crush it.  You will be bending way harder stuff once you figure out the techniques.  That is half the fun of braced bending, figuring out all of the positions. Good luck!

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Adam Juncker

Saturday 3/17
Pinch W2D2
APA @ 2.375"
150.1 - 6 X 1

Thickbar W2D1
2.5 crusher:
95.6 - 4 X 3
LRLS 8 seconds both hands

Wrist Wrench:
62 - 4 X 3
LRLS - 5 secs right, 3 secs left

Neutral pullups on 2" and 3" crushers
Alternating hands each set
BW- 4 X 3

Sunday 3/18
Braced bend - 1/2" Square X 28"
I wasn't sure what to expect. This was easy.  I have a good feel on the crush now too.

 

 

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Adam Juncker

Monday 3/19
Thickbar W2D2
2.5 crusher
107.2 + band  (16" deficit) - 6 X 1
LRLS held for 6 seconds Right, 7 seconds left.

@JHenze646, here's my deficit.

20180320_220332.thumb.jpg.b99fc1ad2683734a69165f168fa9b5f1.jpg
Wrist Wrench
73.1 - 6 X 1
LRLS held for 4 secs Right, 3 seconds Left

Wrist wrench: reverse wrist curls
73.1 - 5 X 20
Tuesday 3/20
Attempted a braced bend: .25" X 1.5" X 17".  Why? Because. I battled it for 3 minutes but only got it to 30 degrees. My legs were killing me and I didn't feel like I could really get after it  like I wanted to.

20180320_223753.thumb.jpg.66bcdb2904f00954fa61bebcb44ec3c3.jpg
Wednesday 3/21
Pinch W3D1
APA @ 2.375"
150.3 - 4 X 3
LRLS held for 10 seconds

CP 12.5 -  4 X 20

Friday 3/23
Thickbar W3D1
2.5 crusher
107.8 - 4 X 3

Wrist Wrench
73.1 - 4 X 3
Left hand was barely making lockout on last set. It has a lot of power out of the hole but
peters-out pretty quickly.

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Adam Juncker

Sunday 3/25 

Pinch W3D2

APA @ 2.375": 158.5 - 6 X 1  - attempted 2 with a light band but decided to remove it.  LRLS held for 4 seconds.

2" Climbers Pinch - 6 sets of Max holds 

Right - 5, 4, 3, 3, 4, 6 seconds (....weird)

Left - 4, 2, 2, 3, 2, 2 seconds 

CP: 12.5 - 6 X 20

Sledge: 

Hammer curls @ 15" - 3 X 8

Pronation/Supponation @ 12" - 2 X 10

Tuesday 3/27

Thickbar W3D2

2.5 Crusher: 113.5 - 6 X 1 LRLS held for 3 seconds Right, 2 seconds Left

Wrist Wrench: 75 - 6 X 1 LRLS was barely gotten for both hands, they were just too worn out.

Wide Grip Pullups: BW 6 X 5

I think my legs are healed and I may attempt some braced bending in the next day or so.  I tried an ab wheel today too, I used it as a reset for my crusher singles.  That thing is torture, but in a good way.  The beach-body I never had is coming back, I can feel it.  

I realize now I made a miscalculation on the weight needed for W3D1 of wrist wrench.  It was about 3 lbs heavy, but 3 lbs is a lot on the wrist wrench.  

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Adam Juncker

Wednesday 3/28
Pinch W4D1
APA @ 2.375"
133.5 - 4 X 3
No hold on last rep. Trying to let my skin heal

CP: 13.75 - 4 X 20

Plate pinches: using a suede wrap to protect my webbing

25's - 8 sets of max holds ranging from 6-10 seconds.
35's - 8X3 attempts/negatives

Worked with my blob trainer at around 40 lbs.

Friday 3/30
Braced bending
5/8 X 32 (PR)
1/2 square X 24"
1/4" X 1.5" X 20"

I had a video in which I compiled the 3 separate videos. Long story short, I deleted the videos before exporting the edited version and lost everything. So feel free not to believe me. 
I need more padding for the skin under my cheek meats.  My legs were bruised bad. I'm just to lazy/hard headed to use more and better padding.

Saturday 3/31
Thickbar W4D1
2.5 Crusher: 95.6 - 4 X 3
Last rep of each set held for time:
Right - 8, 10, 6, 7 seconds
Left - 8, 10, 10, 9 seconds

Wrist Wrench: 63.4 - 4 X 3
Last rep of each set held for time:
Right - 10, 10, 9, 9 seconds
Left - 10, 7, 8, 9 seconds

Neutral grip pullups on 2" and 3" crushers: thumbless
8 X 3 alternating hands each set.

Forearms were pretty toasty after this one.

Monday 4/2
Pinch W4D2
APA: 150.2 - 6 X 1
1 hand Flask: 65 - 5 X 3
My Right hand thumb web opened slightly on the second set of flask.  My skin has not gotten the care it needs and deserves. I haven't gotten much sleep the past few days either. Too much work going on. 

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Donc101

Nice job bending, getting stronger!

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Adam Juncker

Here is a pic of the finished bends from Friday 20180330_193924.thumb.jpg.6a629ee39a7fb2531afcec1f52769b10.jpg

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Adam Juncker

 

2 hours ago, Joseph Sullivan said:

Awesome work brother! They look like they can be fit on a Clydesdale!

Thanks, when I get sub-30 inches on that 5/8 bar I'll feel like I've done something. 

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Adam Juncker

Been a while since I logged. Here we go:

Thursday 4/5
Thickbar W4D2
2.5 crusher: 108.5 - 6 X 1
Wrist Wrench: 70.7 - 6 X 1

Took about a week off to let my skin heal and get some other stuff done. Life has been very busy lately. I did attempt and fail some bending PRs.   I did manage to get a a bar to move:
1/4" X 1.5" X 17" - moved it about 10 degrees or so.
20180417_190516.thumb.jpg.bc5513338fb57f818a78f3bed4129c4f.jpg
Thursday 4/12
Pinch W5D1 and D2
APA: 141 - 5 X 2        LRLS 10 seconds
1-hand 2" climbers: 65.3 - 5 X 2
LRLS - R - 7 secs, L - 5 secs

I tried a method Kody Burns talked about in which you use some form of resistance to force your hand to supinate while you lift. I like it. Here is a picture to describe:20180415_195020.thumb.jpg.048820c96b0fc9082009d9d0aadb4b81.jpg 
CP: 13.5 - 5 X 20

Sunday 4/15
Pinch W5D2
APA: 150.3 - 2 X 1
2" climbers + supination band: 65.3 - 4 X 5

Thickbar W5D1
2.5 crusher: 100.6 - 5 X 2, LRLS: R - 5 secs, L - 6 secs

Wrist wrench: 66.5 - 5 X 2, LRLS: R - 9 secs, L - 5 secs

2" Axle: 245 - 4 X 3
These were more for back than anything, I filmed a lot and tried a few different techniques to determine which is going to be best for me. I'm think sumo is going to benefit me the most for bending but it is not very comfortable for me.... yet. 

Tuesday 4/17
Pinch W6D1
APA:
159.2 X 1
176.7 X 1
186.6 X 3 attempts, all misses.  Each one hovered but slipped.  Keep on grinding

2" climbers: 62.8 - 3 X 5

CP: 13.75 - 3 X 20

Pullups: BW - 3, 5, 7

I was programmed to hit a pinch PR tonight but it did not happen. So I tried a bar. 5/8 X 31. Could not finish it off. It kept moving to parallel and springing back. I will keep trying.

 

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Adam Juncker

Thursday 4/19
Thickbar W5D2 & W6D1
2" Axle: bent over rows 175 - 3 X 5

2.5 crusher:
107.8 - 2 X 1
113.5 X 1
126.7 X 1 (left hand only, right hand hovered it)
132.6 X misses both hands

I missed PR this week but I have 2 more weeks to get this.

Wrist Wrench:
70.1 - 2 X 1
74.8 X 1
82.8 X 1
86.6 X 1 (PR both hands, probably hand another 5# in me tooll

I also floated my legacy half 100 right-handed a few times. Very exciting.

I also completed sledge walks with an 8 lb Sledge and I did a 30-minute contrast bath few hours after my workout. That was my second one in a week I'm going to try to do these every week.
              
Friday 4/20
Thickbar W6D2

APA: 141.6 - 4 X 2 holding last rep for 3 seconds of each set and LRLS held for 10 secs.

APA: 124.7 + band X 6

The APA is so versatile. So easy to add dynamic resistance. One day, there will be an APA in every garage and basement gym.

20180420_204907.thumb.jpg.d4d0bcc887e9357be8d1c4ba0257dac4.jpg

20180420_204857.thumb.jpg.68e0d67cca14b988733d2484947c911e.jpg

2" climbers: 70.1  - (2 X 5 secs) X 4
I used the supination band again for each hold and fought hard to constantly rotate my wrist while I was lifting. I haven't determined yet if these are going to really help me, but regardless, they are very satisfying. 

Neutral grip chins:
BW X 8
BW + 10 X 8
BW + 17.5 X 8
BW X 8

Sledge Coin DL
15" - 3 X 3

I really wanted to do more volume with Sledge tonight, I just ran out of time, my kids were starting to get cranky and bored.

In the past, when I worked with a sledgehammer, I did not have a specific goal in mind. I would really like to do a coin deadlift with my 8 pound sledge hammer. And since I have neglected my wrist over the past couple weeks, I'm going to add in sledge work with the goal of attaining a strict coin DL.  I'll probably do some face levers too although I hate those.

I've been invited to join some armwrestling training with some old buddies of mine on Sunday. Needless to say, I am super pumped. I'm going to bring a few bars for bending, they will be some safe bars that I know I can bend but I definitely want to showcase my new addiction to the guys.
   

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JHenze646
5 hours ago, Adam Juncker said:

The APA is so versatile.

Have you tried putting a piece of foam between the grip plates and tried for a dynamic squeeze?

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Adam Juncker

Saturday 4/21
Thickbar W6D2
But first..... April Rolls Challenge.
I think I did well but I tore up my hand a little. Just the price you pay for being hardcore I guess.

20180421_195415.thumb.jpg.04a17c4b779c949a6b39470fbb099dc0.jpg


2.5 crusher: 100.9 - 4 X 2 Last rep of each held for 5 seconds

Wrist wrench: 67.6 - 4 X 2 Last rep of each set held for 5 seconds

Wrist Roller:
65 - 2 up, 2 down
120 - 2 up, 2 down

Blob trainer: 40.3 - ? X ?

I took the time to weigh this out, but I do not remember the sets or reps. I think it was something like 3 sets of 3 reps each hand. Anyway, I've got BIG plans for a new blob trainer that is going to rock everyone's world. A  few of the materials arrived today.

I really like the wrist roller. I always wanted one of these but never felt like making a rig. I'm glad I did. I think these are going to be used for  burnout on thick bar days.
 

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Adam Juncker
18 hours ago, JHenze646 said:

Have you tried putting a piece of foam between the grip plates and tried for a dynamic squeeze?

No.  The plates do not move in that manner like the CinePinch does. Any pinch force locks them in place. 

As always, thanks for asking

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Adam Juncker

Sunday 4/22
Armwrestling with some old friends.  Just as I imagined it was a rather brutal session.  I'm still very sore.  After Saturday's thickbar and April Rolls attempts, then armwrestling on Sunday, my arms are truly fried.
While there I bent a 5/8 X 35" very quickly. I also attempted to coil a piece of 1/2" square X 44" 


20180422_180631.thumb.jpg.9e487cc8fbe051ad9347b488b9d8943d.jpg

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Adam Juncker

All this week I have made attempts at my pinch and thick bar program, but no avail.  My elbows and wrists are just too beat up to accomplish anything.  On Saturday (4/21) I competed in the April Rolls challenge, then followed my thick bar program.  The next day I went and hung out with some of the finest hookers in my area.  Note to self:  Don't try to run a thick bar program and arm wrestle at the same time.  Other than that, I have finished a few grip tools that I think everyone appreciate.  I'll have a video in the equipment soon.  I should mention that I did contrast baths last night and feel much much better.  

Edited by Adam Juncker
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Adam Juncker

Saturday 4/28
W7D1 was attempted but not completed. Several no-lifts and my mind was not in the right spot.

Pinch W7D2
APA: 141.6 - 4 X 2, then added band X 6

Pinch is feeling good. I use the O'Keefes for regular skin maintenance but I need to skip on pinch days.  No matter how much I wash my hands my thumb and skin feels slick

2" climbers:
70 + Supination band (2 X 5 secs) X 4

Plate pinches w/gloves:
2-25s - 5 secs X 10

CP: 13.75 - 20, 30, 30, 20

I also tore a deck of Mavericks, no quarter though. I'm working on tearing the hard way. Right now I do the over-under which I think is maybe not a legit method.
 

 

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wobbler

Good intermediate tearing method is both hands thumb pads on, almost like you'e holding a video game controller if that makes sense. Either way, once you get an initial tear all the way through the front edge you can transition to the "legit" method and finish it that way to work up to starting a tear with that method.

Looked fast and easy though, that's really what matters.

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Adam Juncker
On 4/30/2018 at 12:10 AM, wobbler said:

Good intermediate tearing method is both hands thumb pads on, almost like you'e holding a video game controller if that makes sense. Either way, once you get an initial tear all the way through the front edge you can transition to the "legit" method and finish it that way to work up to starting a tear with that method.

Looked fast and easy though, that's really what matters.

I position the deck between my thumb pads use use my chest to initiate the tear.  Consequently, I cannot tear bicycles with this method for some reason, so I will have to explore other methods and probably start over at like 30 cards or something.  My Index fingers are not strong enough to start the tear with the method that Chris Rider prescribes in his video on tearing.  

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Adam Juncker

Monday 4/30 

Thick bar W7D2

2.5 Crusher: 101.8 - 4 X 2. LRLS - Right, 7 Seconds.  Left, 9 seconds.

These felt good but I still have some tension in my elbows.

Wrist Wrench: 68.4 - 4 X 2. LRLS - 3 seconds for both hands

2" Axle Rows: 175 - 5 X 5

Wife: "What are you doing?"

Me: "Axle Rows"

Wife: "Wasn't he the front-man for Guns'n Roses or something?"

 Me: "Touche salesman, touche"

Wrist Roller: Reverse - 75 X 8

After each 2.5 Crusher and Wrist Wrench Set, I was using the Wrist Roller in reverse as a "reset" for my wrists and elbows.  So there were 8 sets of these.  When I was training arm wrestling with a group, we would slow pull in the center of the table for timed periods.  Then we would put the backs of our wrists together in the center of the table and push against each other to release the tension on the inside of the elbow.  I don't understand the science behind it, but it really did relieve that tension.  That was my thought process behind these. 

Then for burnout:

Wrist Roller: 75 X 2 Forward & Reverse.

Tonight:  Braced bending (hopefully a PR bar) and then Contrast Baths. 

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Adam Juncker

Behind on the log again, life has been very busy.

Friday 5/4/18 

Pinch W8D1

APA:

158.5 X 1, 177 X 2 singles (PR), 185 X 0.

Flask:

168.8 X 2 singles, 175.7 X 1, 181.5 X ...... 4" lift.  

I switched to the flask with the plan to get some volume in after missing the 185, but decided to keep adding weight. 

CP: 13.75 - 5 X 20

BW Pullups: 5,7,7,5  just going by feels here, left bicep feels great and I want to keep it that way. 

Coin DL Medley: 8# sledge - I ended up with 4 sets of these total in which I would start at 15" and work my way down until the coin would slip, then start over.  Got to 18.5" Right handed, and 20" left handed.  A long way to go....

After reflecting on my pinch progress, I'm going to finish this program and work at a more narrow width.  Still undecided on Nationals, but I don't think its going to happen.  If I don't go, my next pinch cycle is going to go back to 1-hand pinch.  

________________________________

Monday 5/7

Thick bar W8D1

2.5" Crusher: 114.4 X 1, 126.5 X 1 (left hand only), 132.6 X 1

2" Crusher: 126 - 2 X 5

After failing on the 132.6, I dropped down to the 2" crusher to get a little work in.  Could have done more, was just too exhausted from other stuff.

Wrist Wrench: 74.3 X 1, 84.1 X 1, 88 X 1 (PR)  

When this cycle is over I'm really excited to see where I land on this, could I hit mid-90's???  

2" Wrist Roller: 75# - 8 in reverse.  Elbows felt great.  

Tonight - some blob lifting and contrast baths (not at the same time).

 

 

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