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This is what I trained for....


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Adam Juncker

Thursday 10 5 16

Met up with @Handyman to do some baseline testing in prep for the southern squeeze 2017. I was pulling after a midnight shift and 0 sleep. 

Didn't have a flask so we sandwhiched 2-45# plates smooth sides out on broken collar and added weight. I pulled 135  2hp. 

Tried grippers with a 20mm block set. Closed a 125# but couldn't get my 130. Hopefully because of lack of sleep and Tuesdays gripper work.

Pulled 91# on tips tester with right hand. I need to work with this implement more because I know I can get more. 

We did a bunch of miscellaneous grip items to simulate the medley: thick bar and RT, anvil, plate pinching, and even a stone carry. 

Realizing that I will weigh 195 at comp I've got get these numbers up, especially my pinch which is quite lousy. 

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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

Sunday 10 9 16

Been on midnights this week and am pretty much worn out without doing any exercise. I typically only consume about 1000 calories a day when I'm on midnights because I feel like crap if I eat more than that. 

Had a good session of armwrestling today - about 2 hours of good ol' pullin'. For the remainder of the year I'm only going to train the hook. I've pretty much established that I can top roll and get hand control.

The hook just feels too awkward for me, I like a defensive hook but always transition back outside - or lose. 

Don't think i will get any grippers in until the end of this week, but I am ready to fire back up on my routine. 

 

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Adam Juncker

Haven't logged much over the last week. Work was pretty hard core and I was on midnights too.

But here we go....

Thursday 10 13 16

Checked the ratings on a bunch of grippers. Did several 20mm block set singles. Managed a 132# tetting SM. Right hand. 

Friday 10 14 16

CCS right and left hand. Right hand is still not 100% with this ROM but I gotta try. Before tearing the ligament I CCS a ~130# 2.5. 

Right hand:

Ghp4 91# 3,3,4,7

Ghp4 95# 5,2,4

Coc 1.5F 97#  3,2

HG200F 105# 1,1,1

36 reps total

Left hand:

Ghp 4 91#  7, 7

Ghp 4 95# 5 ,5

Coc1.5F 97# 3, 1, 1

HG200F 105# 1, 1, 1

32 reps total

15 mins of sledge levering. - 5 reps each movement (cycled 4 times).All movements. I figured out that if I keep my thumb behind the handle when pronation my left wrist, it won't hurt. 

Did some sledge hammer curls and triceps extensions 

2 sets of finger walks each hand.  (8lb sledge) 

Yeah

 

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Adam Juncker

Saturday 10 15 17

Finally getting back in to the swing of training. 

Circuit lifting - 3 sets each lift, ie. Pull ups then TTK, then hub etc. Then 1 min rest and start over. As little downtime between movements as possible.

Pull ups x 5, chins x 5, chins on fat grips x 5

TTK  right then left: 

8.5lbs x 10,

11lbs x 10,

13.5 x 10

Shallow hub:

25lbs x 5secs x 5,

30 x 5 secs x 5

32.5 x 5secs x 5

Cannon curls with 10 lb counterweight

80 x10

85 x 10

90 x 8 (quit here because I was starting to cheat)

29lb blob:

5secs x 5 right and left - 3 sets

40lb dumbell palm curls:

3 x 10 reps - elbow braced on knee.

Tomorrow??? Grippers as long as my skin can handle it. 

 

 

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Adam Juncker

Sunday 10 16 16

Grippers CCS right and left

Right hand:

Ghp 4 91#  8, 7

Ghp 4 95#  6, 5, 1

Coc1.5F 97#  4, 3

HG200F 105#  1, 1, 1

37 reps

Left hand:

Ghp4 91#  8, 8

Ghp4 95#  6, 7

Coc1.5F 97#  4, 4

HG200F 105# 2 (slammed shut), 1, 1

15-20 5 second holds on the HG200F each hand.

Note: next time I'm gonna do holds or negs, bring a bigger gripper. 

The left hand is getting very comfortable with CCS and doesn't seem to be losing any MMS strength. Right hand strength is coming back, but just need to keep practicing CCS. I will probably only do MMS every week and a half or so because it doesn't seem to be waning.

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Adam Juncker

Tuesday 10 18 16

Did a little armwrestling today before work with a coworker. 

Grippers CCS closes. 

Right

Ghp 4 91#  5, 5

Ghp 4 95#  5, 5

Coc 1.5F 97#  4, 4

HG200F 105#  1, 1, 1 (slammed it)

Coc 2 110#  1, 1 

33 reps total

Left hand

Ghp 4 91# 5, 5

Ghp 4 95#  5, 5

Coc1.5F  97# 4, 4

HG200F 105# 1, 1, 1 (meh)

Coc 2 110#  1, 1

33 reps.

Did a few bullet holds with Ghp 6 130# and a 2.7k plate.  Only about 4 legit holds each hand and only for a few seconds. 

My right hand struggles to set a heavy gripper in my left hand. Wierd. No issues with left hand setting in the right.

Really happy about the coc2 closes. 

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Adam Juncker

Did some bending tonight. DO in single imp's. 

Blues went down in about 5 secs each

1/4" x 6 g5's about 10 secs each

5/16" x 7 CRS about 20 seconds.

Tried one of red nails from the new stock - yeah right. Not today. Got about 2 degrees out of it. 

In the words of Robert Plant,

"I can't quit you [bending], but I believe I'm gonna have to put you down for a little while..."

I'm not committed to bending right now so I think I'm gonna wait until I get burnt out on grippers again to hit hard. May do a little "recreational" bending but I'm going in too many directions right now to chase the red. 

20161019_214806.jpg

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Adam Juncker

Grippers CCS closes

Right hand

Ghp 4 91# 1, 5

Ghp 4 95# 7, 7

Coc1.5F 97# 5, 5

HG200F 105# 1, 1, 1, 1, 1, 1

36 reps

Left hand

Ghp 4 91# 4, 5

Ghp 4 95# 6, 7

Coc1.5F 97# 5, 5

HG200F 105# 1, 1, 1, 1, 1 1

35 total reps 

Next time I will bring a 110+# gripper. Need to start hitting the HG200F for multiples instead of sIngles.  Wrists are pretty busted up from yesterday's bending and I'm really surprised I got as many closes as I did. During warmup I really thought this session would tank.

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Adam Juncker

10 23 16

Haven't trained too much because work is taking up top much of my time. 

But I did a nice little 3-round medley of pinch grip and wrist action. 

1 hand TTK: 11x10, 13.5x10, 16x10

29lb blob: right and left

5x5secs

5x5secs - pinky tucked

5 x 5secs - pinky and ring tucked

Shallow hub: (new hub bolts to weight)

28 x 5 x 5secs (then 5 flip and catch

32 x 5 x 5 secs ("")

37 x 5 x 5 secs ("")

1 hand tips tester right and left (did bent over rows)

78.25 x 5

84.25 x 5

93.25 x 5 

1 hand 4" pinch block

37 x 5 x 5 secs

39.5 x 5 x 5 secs

44.5 x 2 x 5secs (had to quit because I tore my thumb webbing(sad face))

wrist wrench bent over rows

Left hand 

70 x 5

70 x 5

75 x 5

Right hand (wrist was hurting bad for some reason

50 x 5

59 x 5

 

Other than tearing my thumb up this was a good workout and I am pretty pleased.

 

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Adam Juncker

Today's gripper session was derailed pretty early on and isn't even really worth documenting but here we go anyway.

CCS both hands 

Left

Ghp4 95#  3, 3, 3

Coc 1.5F 97# 3, 3

HG200F 105# 1, 1, 1, 1

Ghp 5 110# 5 attempts all misses

Right 

Ghp 4 95# 3, 3

Coc 1.5F 97# 3, 3

HG200F 105# 1, 1, 1

Ghp 5 110# 3 attempts all misses 

Right wrist is still hurting. not sure why, but I was torture trying to use the wrist wrench the other day. grippers and hurting the wrist and my ligament injury flared up tonight too. 

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Adam Juncker

Thursday 10 27 16

Received a 2.5 crusher today, thanks to @Jethro1.  It is way different than the rolling thunder - in a good way. 

I hung the crusher and tips tester from my pullup bar and tried some pull ups.  had to alternate hands each set but got:

2 x 5

Did several flexed arm hangs too

8 lbs Sledge levering, chokes, and pronation. 25 mins total. my hand  moving further and further down the handle. best lever was about 8" from the end for 5 reps.

Wrist wrench: flexed wrist holds

75 lbs x 3r x 5 

 

 

 

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Adam Juncker

Not really pumped about tonight's workout but I got some work in. I fell at work last week and tweaked my back. its actually worse now than it has been all week. but my wrist feels better, and it took 3 solid days and some recovery work to get over my wrist wrench workout fromy ealier in the week.

CCS closes

right 

Ghp4 95# 7, 6

Coc1.5F 97# 5, 5

HG200F 105# 3, 2+1miss

Ghp5 110# 3A, 3A (very close but missed em all)

28 closes (35 including misses)

left

Ghp4 95# 7, 5

Coc1.5F 97# 4, 5

HG200F 105# 1+2miss, 1+1miss

Ghp5 110# 3A, 3A

23 closes (32 including misses)

Then I did mms closes with a 5 seconds hold on a tetting master 115#

10 each hand. 

Yeah.

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Adam Juncker

Shallow hub, blobs, 1h tips tester

I started this workout in the afternoon and had to finish after trick or treating with my kids. I had to get some revenge on the tips tester 

Shallow hub: R & L

27 x 5 secs x 5 

32 x 5 secs x 5

37 x 5 secs x 5

Blobs: 29 R & L

5 x 5 secs

Pinky tucked 5 x 5 secs

Pinky & ring tucked 5 x 5 secs

Pink & ring tucked w/ index on top 5 x 5 secs.

Did 5 LEGIT blob curls 

Blob 32.3 R & L

5 x 5 secs

Pinky tucked 3 x 5 secs

Index on top 5 x 5 secs

Attempted Pinky and ring tucked and got it to hover....

Also got my 37.7# to hover. it will come all the way up by December 

1h tips tester: R & L

83.25 x 3

88.25 x 3

93.25 x 3

98.25 x 2

103.25 x 1

Really glad about finally pulled over 100 on this thing. I did this after trick or treating with my family. Maybe it was all the candy....

Then whilst I was in PR MODE started adding weight to my hub and pulled 45 that slipped right as I sat it down. also a PR. 

Yeah.

 

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Adam Juncker

Grippers CCS closes

right 

Ghp4 95# 8, 9

Coc1.5F 97# 6, 6

HG200F 105# 5, 2 + 1 miss

Ghp5 110# 3, 1 + 3 miss

(Got revenge on the ghp5)

40 closes total.

left

Ghp4 95# 8, 7

Coc1.5F 97# 5, 5

HG200F 105# 4, 1 +1 miss 

Ghp5 110# 2, 3 miss

32 closes total.

right and left

Coc2F 120# 

10 MMS closes with a 5 second hold.

 

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Adam Juncker

Thursday 10 3 16

Grippers CCS CLOSES 

Right hand

Ghp4 95# 10, 9 (time to take this one out of the routine :()

Coc1.5F 97# 6, 7

HG250F 105# 5, 5

Ghp5 110# 3, 2+1m

Tetting master 115# 1+1m, 1, 1+2m.

Left hand:

Ghp4 95# 9, 7

Coc1.5F 97# 7, 5, 2

HG250F 105# 3, 3+1

Ghp5 110# 1+1m, 1+2m

Tetting master 115# 3m, 3m, 1 actual-real-life close. this is a left hand PR. 

then I did 10 MMS closes with a 5 second hold on a coc2F 120#

Friday 10 4 16

On midnights so I'm pretty worn out, but tried some blobs in the yard while the kids played.

Thumb webbing isn't quite healed yet, left is worse than the right so I wore a thin glove on the left

Cleaned my 29 lb blob right handed 10 xs easy.

Cleaned the 32lber a few times

Did a few holds on each one.

Deadlift w/ 83# dumbell and blobs x 5

This wasn't an overly inspiring workout but I was pretty tired. the mind was willing but the body was not. 

 

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Adam Juncker

Armwrestled today, good session with some strap work and hook pulling. 

Did some 1 hand tips tester to 108.5 also. tried 111 and couldn't quite get it.

 

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Adam Juncker

Grippers CCS closes

right hand 

Coc1.5F 97#  7, 7
HG250F 105# 5, 5
Ghp5 110#  2, 2
Tetting Master 115#  1, 1, 1 several misses  too, not by much though.

31 reps total

Left
Coc1.5F 97#   7, 7
HG250F 105#  4, 2, 3, 1
Ghp 5 110#  2, 1+1 miss
Tetting master 115#  4 attempts all barely missed.

27 reps total.

Attempted my CoC2F 120# right: just barely missed it.

After all that I did 10 MMS CLOSES with a 5 second hold - both hands 

Yeh.

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Adam Juncker

1hand ttk right and left 

12.5 x 10

15 x 10

17.5 x 10

32.3 # blob right & left

5 x 5 secs holds 

Index on top 5 x 3secs

Pinky tucked 3 x 3secs

(Blob did not feel strong today)

1 hand 4" pinch block right a left

25 x 5 x 5 secs

30 x 5 x 5 secs

37 x 3 to LO

42.5 x 3 to LO 

Shallow hub right & left

32 x 5 x 5 secs

34.5 x 5 x 5 secs

37 x 5 x 3 secs

39.5 x 3 to LO

42 x 2 to LO (right hand only, left got it to hover) .

 

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Adam Juncker

Grippers CCS closes.

Right

Coc1.5F 97#  8, 7+2

HG250F 105#  6, 6

Ghp5 110#  3, 3

Tetting master 115#  1, 1+1, 1+1, 5m

Coc2F 120# 3 misses.

36 closes + 9 misses

Left

Coc1.5F 97#  8, 7

HG250F 105# 5, 6

Ghp5 110#  2, 2+1

Tetting master 115#   8m

28 closes + 9 misses


Both hands coc2F 120#
10 MMS closes w/ 5 sec hold

I don't want to leave my left hand behind again but I really want  to push my right hand. Once I get revenge on my CoC 2.5 CCS close i will feel like I'm back to normal. 

I may start splitting up right and left hand but that makes it tricky to train hub and pinch since I don't split those days up.

Either way, I'm gonna keep smashing these stupid little things. 


 

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Adam Juncker


All lifts were done on each hand unless noted otherwise.

2.5" crusher: 

wu 50x10

80x 5

91 x 5

100 x 5 R, 0 L (assisted the left hand up and held in a lock for 5 reps).


Fat grip dumbell snatch:

Wu 50 x 10 (good cardio)

63 x 8

70 x 5

80 x 5. (Cleans not snatches(back isn't feeling it today))

1h tips tester:

Wu 50 x 10

88.25 x 5

92.75 x 5

84.25 x 5 ( tried 95.5 but got 1 rep left, 0 right)

Wrist wrench flexed wrist DL:

Wu  37 x 10

50 x 5. Too easy

60 x 5

70 x 5 L (opened up at lockout) ( right couldn't get off the ground so I assisted it up and fought to keep a lock x 5 reps.)

I'll regret these WW DL's- always do. Normally takes 2-3 days to recover to do some grippers. that must mean they assist gripper work?

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Adam Juncker

I7 woke up earlier than normal so I thought  would get in a  workout before everyone woke up.

Mostly a hodge podge of stuff that doesn't go together .

Hangs from a chin up bar (stretch)

3 x10 secs

Leg raises while hanging from bar

3 x 10

Reverse wrist curl( using Hercules bar thing)
20 lb x 20 x 3

1 hand Bent over rows with a blob (right and left)

29 x 5 

32.3 x 5 x 2

Shallow hub (right a left)

32 x 5  secs x 5

37 x 3 secs x 5

40.75 to LO x 1 

I'm going to have to separate the day for  blobs and hub - they just aren't going well together. I think ttk and hub goes well though for some reason.

 

Edited by Adam Juncker
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I would suggest to just throw blobs in at the end of a workout. They kill other stuff if you do them first and seem to go well with the hands warmed up.

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Adam Juncker
39 minutes ago, odin said:

I would suggest to just throw blobs in at the end of a workout. They kill other stuff if you do them first and seem to go well with the hands warmed up.

Btw, I'm looking for some different stuff to do with the blobs. right now I just do stuff like:

Isolating fingers (index on top, Pinky tucked)

Curls

rows

I'm reading about guys doing drags, but I wonder kind of surface?, concrete, rubberized gym mats? and are drags used with blobs you can't lift?

anything else I could be doing?

 

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