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Adam Juncker

Sunday 12 18 16

Grippers deload
Right  & Left TNS
Hg150 x 10 x 2
Hg200 x 10 x
Coc1.5F x 5 x 2

MMS speed reps
Hg200 x 10
Coc1.5 x 10

Time to start building steam for Southern squeeze.

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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

Tonight was a mixture of some high rep work for blood flow and a few harder hitting lifts. Trying not to take anything away from the next few weeks of gripper training. Also trying not to get too psychological about it either.

Wrist work.

Twist yo wrist
10# x 5 up & down
12.5 x 3 up & down

4" roller
Light band x 100 x 4

8lb sledge @ 16"
Front and back raises x 8 x 4
Pronation & Supination x 5 x 4

32.3 blob right hand only
5 sec holds x 15

25lb plate curl x 5

Tried some meat hook pull-ups x3 (why????)

Managed 3 consecutive pull-ups dual wielding rolling thunders.

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Adam Juncker

Getting over some cold/flu illness and still not feeling quite right. Just needed to get some closes in.

Grippers 20mm blockset

Right

Tetting Master 115# 5, 5
Rb210 125#  4+1m, 3
Ghp6 130# 2+1m, 1
Coc2.5 135# 1, 1m
HG300 140# 1 braced, 1m
Ghp6F 141# 1m, 1m
Rb300n 145# 1m, 1m

After I did 5 forced closes with a 5 second hold on the filed GHP6.

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Adam Juncker

Monday 12 26 16

Grippers 20mm blockset

I'm going to increase volume on the closes slightly and decrease volume of the holds I do at the end of the session for a while. I'm thinking I overdid the volume a few weeks ago and my hands still aren't quite recovered.

Right

Tetting Master 115# 6, 6, 3+1 
Rb210 125#  3+1m, 3+1m, 3+1m
Ghp6 130#  2+1m, 1+1m, 1+1m
Coc2.5 135# 1m, 1m, 1m

After this I did forced closes with 5 second holds with RB300N (145) x 5

Left

Still having a light amount of pain in the ulnar side of wrist when closing grippers. I'm doing my warmup with it, but today I also did some mms speed work

Hg150F x 10 x 2
Hg200F x 10
Coc1.5F x 10
Ghp4 x 8 x 2
 

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Adam Juncker

Tuesday 12 27 16

Cine Pinch
2.5 x 10 x 2
5 x 10 x 2
6+RB x 10 x 2

RT pull-ups
BW x 5 x 3

2hp @ 2.25"
100 x 5
120 x 5
130 x 2 doubles (tore open my webbing so I quit there)

Shallow hub
28 x 5secs x 5 (r&l)
37 x 5secs x 5 right, 3 left
42 x 5secs x 5 right, 0 left

Managed a 7 second hold with my 96# anvil

32.3 blob right hand only
5 x 5sec holds
Index on top/Pinky tucked: alternated between the 2 for 6 continuous lifts.
Did 2 sets of 3 clean and press
 

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Adam Juncker

I was supposed to do grippers yesterday (Thursday 12 29 16) but Wednesday (my rest day) I moved a bunch of 2" and 3" pipe around at work. We received a shipment that we keep in stock for repairs and I was tasked with putting in the storage racks.

Needless to say, my forearms are torched. I probably moved around 2000lbs of pipe (not all at once) by hand Wednesday and I am feeling it.

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Adam Juncker

Saturday 12 31 16
Grippers 20mm blockset

A pretty lackluster session, but I'm not going to get overly emotional or psychological. Just gonna stay healthy so I can be at my best at Southern Squeeze.

Right

Tetting Master 115# 8, 6
Rb210 125#  3+1m, 2+1m,
Ghp6 130#  2+1m, 1+1m
Coc2.5 135# 1+1m, 1m
HG300 140# 1 miss (by 1mm)

No holds, hands were just worn out and I didn't think I would get anything out of it.

Left

Wrist is still hurting a little so I'm not ready to push it.
Did a warmup and a few speed mms sets of 8 with lighter grippers.
HG150F, HG200F, CoC1F - x 8 x 2

Sunday 1 1 17

2 hours of arm wrestling. There were only 3 of us so there wasn't much down time. It was a good session and I closed some more grippers. Mostly singles on a 130ish GNC250.
I also tossed and caught a 29# blob 2 times out of about 10 attempts. Did some plate curls with a 22lb plate  (wrists were nice and warm) and some other misc stuff with the other 2 were pulling.
Surprisingly, my left wrist did not hurt at all, but the brachioradialis did flare up a little so I tried to pull in the hook as much as possible.

Getting pumped about southern squeeze, and Illinois state armwrestling tournament is the following weekend.

 

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Adam Juncker

Thursday 1 5 17

Grippers 20mm blockset

Increased volume slightly and added the holds back in. I've got 2-3 more sessions (depending on how I feel) before comp but I'm still feeling good. This session was much better than the last. I'm in a bit of a calorie deficit but otherwise feel pretty good.

Right

Tetting Master 115# 6, 6
Rb210 125#  3+1m, 2+1m, 2+1m
Ghp6 130#  1+1m, 1+1m, 1+1m, 2m
Coc2.5 135# 2m, 2m, 2m

Ghp6F 141# 6 forced closes with a 5 second hold.

No left hand other than the warmup.
 

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Adam Juncker

Shallow hub: right hand only
32 x 5secs x 5
36 x 5secs x 5
40 x 5 secs x 5

1hand tips tester: right and left
78 x 5secs x 5
91 x 5 secs x 5
102 x barely off the ground x 2

Cinne-pinch:  right and left
3.5 x 10 x 2
5 x 10 x 2
7 x 10 x 2

Dumbell Bicep  curl w/ Fat grip extreme: right and left
30 x 10
40 x 10
50 x 8

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Adam Juncker

Don't want anyone to think I'm getting lazy, I have been doing some actual stuff lately.

On Tuesday I used my Silvis T-Rex to determine where I will be on Saturday. 

I started with the handles pretty far out, closed the gripper, and moved the handles in slightly.  I did about 15 singles before I found my max.  After that, I used my RB260N (115#) and did 4 triples, 3 doubles, and 2 singles with 1-2 minutes rest in between them.  Then I tried the T-Rex again and just barely missed it.  So I feel good about that.  On top of that, I just rated it at 136# (I always take an average, and while I usually get about 5-6 samples, the standard deviation for this data set was <.3# (which makes me even more confident).).

So, I think it is reasonable to get an upper 130's or even a 140# in comp.  

2 Hand Pinch:  The best I've done was about a month ago and I was using 45s sandwiched together:  135 lbs.  So even though that is really lousy 2HP weight, I think my first lift I will 100 lbs and I will see how that feels.  If I understand the rules correctly, if I "no lift" on say my second attempt, then I do not get any attempts after that. 

1-hand Tips Tester:  Best I've done was also a month or more ago - 117 lbs, I'll start with 90 lbs and see where that goes. 

Medley:  This is where I hope to make up lost ground:  Pick up as much stuff as quickly as possible.

On a slightly unexpected note, I weighed in at 191 on Tuesday, made weight for the healthy life challenge thing at work.  Could I get down to 176 before Illinois State?  I haven't pulled at 176 in a looooong time. 

I've been doing my normal extensor work, and recovery stuff (Stuff that I rarely log).  I plan to take it easy for the rest of the week.  I'll probably do some high-rep work with the cinne-pinch and maybe some shallow hub for my conscience later today. 

After Southern Squeeze it will be time to set some goals..... 

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Adam Juncker

Pretty pumped. First time I've picked this one up.  Strangely enough, I was struggling with my 32.3 but I knew I should at least try the 37

 

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Adam Juncker

Thursday 1 12 16. Last workout before southern squeeze. 

Shallow hub:

37 x 7secs x 5
41 x 7secs x 5
46 x 5 secs x 3

8lb sledge levering: 33" handle
Front and back raises
16" x 10, 17" x 10 x 2

Pronation and suppination:
16 X 10 x 3

Cinne-pinch:
2.5 x 10 x 2
4 x 10 x 2
7 x 10 x 2

Several holds with my 32.3 blob. A few Cleans.
Picked up my 37.7 blob for the first time too. About 4 full lifts to LO.
 

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Adam Juncker

Sunday 1 15 16

Some recovery work... Bicep curls.... other misc.

My results from southern squeeze:

Grippers - RB240/300 (?) 142 lbs
Flask 67.5k - 148.7 lbs
1h tt.  55k. - 121.2 lbs
Medley - 8 items. Missed: anvil, inch, 43# blob,  and 140lbs on a 2" crusher.

I nailed my gripper goal on the 3rd attempt. Went for a 150# on my 4th attempt and missed it by 2-3mm.

Before comp I never used a flask. MUCH better than using plates.

1 hand tips tester: well, I really stunk up the place with this lift. Was hoping for 125 at least.

So here are my goals for 2017:

Body weight to a lean 180.

MM0 & MM1. I feel sure I can get the MM0, MM1 is a real possibility... I think.

Improve my thickbar. This will be hard to do next to grippers but I'm going to focus on my thumb more than wrist flexion. I think 170 on the tips tester, 150 on 2.5 crusher is possible.

Improve pinch: train it properly. 190+ lbs may be a dream, but it's where I need to be.

Go to SJ4.

 

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bencrush

Good work at the contest!  What set depth is your T-Rex set at to hit 136lbs?  Just curious where yours is at.  I haven't had mine RGC rated, but I was just telling another board member that at 4.56mm (3 pennies width) set depth, it is slightly harder than my 143lb #3. 

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Good work at the competition! I can't wait to compete again myself. 

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Adam Juncker
19 hours ago, bencrush said:

Good work at the contest!  What set depth is your T-Rex set at to hit 136lbs?  Just curious where yours is at.  I haven't had mine RGC rated, but I was just telling another board member that at 4.56mm (3 pennies width) set depth, it is slightly harder than my 143lb #3. 

I just checked it with pennies. 8 pennies won't quite fit so I'm thinking 7.5 pennies or 10.6mm

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Adam Juncker

Grippers CCS

Not as bad as I thought it would be, but not as good as I hoped it would be either. Left wrist is still not ready. I've been doing extensor work everyday now for about a week along with a twist yo wrist. Seems to be helping. Im not big on meds but I ain't above dropping some Naproxen sodium either.

Right

Coc1.5F 97# 7, 6
HG250F 105# 5, 5,
Ghp5 110# 1+1m, 2+1m, 1+1m, 1m
Tetting M 115# 3m ( bad set, can't get it right),
Coc2F 120# 1+1m, 1m

Ghp6 125# MMS closes with 5 sec hold x 8

I was going to use my t Rex to find my max single but decided to just do my normal thing. I've lost my talent for setting grippers to do a CCS, so I'll get in a week's worth of work before checking out the t rex. Once I figure that I'm probably going to get more organized and start getting a routine based on percentages of my max.

Got a flask and a dub hub coming in soon. Me thinks I could get on the leader board for the dub hub.

 

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Adam Juncker

Grippers CCS

Right

Used my T Rex to find my 1RM with a CCS:
124#
I expected this somewhere in this area because this is where I left off last year.

After that I did:

Coc1.5F 97# triple x 2
HG250F 105# triple x 2
Ghp5 110#  triple x 2
Tetting M 115# double x 2
Coc2F 120#   single x 3 (missed last 2)

10 strap holds with T Rex @ my CCS 1RM. 6lb weight. Longest hold was 10 secs, shortest was 4.

So here is za plan going forward:

5 weeks @ the below and then 1 week of deload.

85% x 7
90% x 5
92.5% x 3
95% x 1

105 % x 10 strap holds with most weight I can handle.

After deload I will retest CCS strength with the goal of a 5% improvement:

125 -> 131.
I don't haven enough grippers to get the percentages exactly right, and I have trouble feeling a difference between grippers that are within 2-3 rgc. I may do some filing on some to dial them in or just go a few pounds heavy.

Left
Still just warming up. Been doing extensors almost every day and using a twist yo wrist to engage the ulnar and radial for bloodflow.
 

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Adam Juncker

Grippers CCS

Right

So here is the planned grippers and actuals are below:

85% - 106#
90% - 112.5#
92.5% - 115#
95% - 118#

105% - 131#


Actual
HG250F 105# 7, 5
LTCoc2 111#  5, 3
Tetting M 115# 3, 1
Coc2F 120#  1, 1, 1

10 strap holds @2.5lbs with CoC2.5 130#

Only 3 legit holds, had to fold the strap over to finish the set

Once I get all 10 holds without slipping before 5 secs I'll increase the weight.

My flask and dubhub arrived today.... should be giving them a shot sometime tomorrow.
 

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Adam Juncker

Tuesday 1 24 17
Dub hub shallow: R hand only
30 x 5secs x 5
35 x 5secs x 5
39 x 3secs x 3

4" pinch block: R hand only
40 x 5 secs x 5
45 x 5 secs x 5
51 x lockout x 3

Cinne-pinch: R and L
5 x 10 x 2
7.5 x 10 x 2
10 x 10 x 2

Pulled a few singles on the flask. I got up to 60# + implement, but I this was after the cinne-pinch. Perhaps later this week I'm going to see what my 1RM is.

Also did some blob work with my 32.3, got several good lifts with my 37.7 and got my 40# to hover.
CNS is pretty much tapped out. Went to armwrestling  last Saturday. I got beat up right handed and took 3rd place left in the 93k class. There were like 9 guys in the class so that's not bad for my first showing this year.
Tomorrow with be some more CCS grippers if my skin can handle it.

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Adam Juncker

Thursday 1 26 17

Grippers CCS

Right

HG250F    105# 7, 5
LTCoC2     111# 5, 1, 1
Tetting M  115# 3, 1, 1
CoC2F.      120# 1, 1

CoC2.5 130# 15 forced closes with 5 sec hold

I was supposed to do strap holds but I just wasn't coordinated enough to get the strap between the handles. I feel like I'm about 75% strength right now. I backed off of volume in my working sets so leave more in the tank for holds. Didn't really work out though.
 

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Adam Juncker

2.5" crusher: R & L with 5 second hold on last rep
80 x 5
88 x 5
95 x 5 (reps Left with no hold)

Fat grip extreme dumbell: R & L
60 x 7 (Snatch)
65 x 7 (C&P)
70 x 5 (C&P)

Wrist wrench: R & L Wrist curls forward and reverse

50 x 10
55 x 10
60 x 8

Plate curls: R & L
25 x 5 x 2
25+2.5 x 5 x 2
25+5 x 5 x 2
 

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Adam Juncker

Monday 1 30 17

Grippers CCS

Right

HG250F    105# 7, 5
LTCoC2     111# 5, 3
Tetting M  115# 1+2m, 1, 1
CoC2F.      120# 1, 1

CoC2.5 130# 12 closes with a 7 second hold.

Once again I just wasn't coordinated enough to get the strap between the handles. I increased the volume and intensity as punishment. Thinking back, I used to always use a gripper that was lighter than my max anyway.
I felt good during the session and do not think that thickbar compromised me. Still not sure about how the percentages will pan out. I think I'm going to test at 3 weeks. If there is no improvement or stagnation I will decrease the percentages and increase the volume of the reps and the holds.
 

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Ok so my left wrist is still bothering me when using grippers and pinch. It's just a slight discomfort but I know in my heart I should not push it. Thickbar does not bother it for some reason - so long as I don't try to contain the handle with too much wrist flexion. So I'm going to dedicate my left hand to thickbar.

2.5" crusher: Left hand.
Worked up to a single @ 103
Then did:
 75 x 10
77.5 x 10
81 x 10
I'm going to continue with this 3xs per week  for a 4-6 weeks and retest. This is basically Laine Snook's RT program. 

Fat grip extreme dumbell snatch: Left hand
40 x 10 x 3

1 hand Flask: right hand
Worked up to a single @ 70
Then did:
49 x 10
53 x 10
57 x 10

Same way, gonna use the 70-80% range for 3 sets of 10 reps 3xs per week for 4-6 weeks and then retest.

Cinne-pinch: right hand
6 x 10 x 3 for burnout.
Blob lifts. 32.3 + 2.5plate x 5 RH.
44.9 drags x 10
Also for burnout.
 

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Adam Juncker

Friday 2. 3. 17

Grippers CCS

Right

HG250F    105# 7, 5
LTCoC2     111# 5, 3
Tetting M  115# 2+1, 1, 1
CoC2F.      120# 1, 1

CoC2.5 130# 5 sets MMS triples with a 5 sec hold on last rep.
 

Today 2. 4. 17

2.5" crusher: Left hand
76.25 x 10
79 x 10
83 x 10
Increased the weight slightly today and it felt good.

1 hand Flask: Right hand
49 x 10
53.25 x 10
58 x 10
Had to really fight for these. The thickness is frustrating too. I feel like I could do more with a wider surface.

Blobs: Right hand
32.3 blob Cleans x 10
96# anvil lifts x 5
37.7 blob lifts x 3
45# blob drags x 10

Cinne-pinch: right and left hand
16 X 10 x 2
19 X 10 right hand only
The ROM is much wider than the older version. I think I'm going to experiment with ways to limit this to target the flask thickness.

Thickbar pinch: right and left hand
33 x 10secs x 3
39 x 10secs x 3
50 x 10secs x 2
Pretty sure I can push the weight even more. New device though so I'm gonna keep experimenting.
 

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