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This is what I trained for....


Adam Juncker

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Grippers CCS

Right

I messed up and did a test to see where I was on the coc2.5. I got it close but I really should not have tried . It was a miss that set the tone for the rest of the session.

HG250F    105# 5, 4
LTCoC2     111# 4, 3
Tetting M  115# 3, 2, 1
CoC2F.      120# 1, 1, 1

CoC2.5 130# MMS singles with 5 sec hold x 10

I've got a super master that is 134-135. I'll bring it next time. The coc2.5 mms closes are going down too easy.
 

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Took some days off.  Working extra at work, recently got promoted to supervisor, so that comes with some OT baggage.  Managed to get some Left Hand Thick-bar, and Right Hand Pinch work in.  Left wrist is feeling really good: Did some MMS Speed closes with grippers in the 70-100 RGC Range, feels good.  My rehab for the Left Wrist seems to be working... I'm going to keep at it.  Maybe just Do MMS or 1.5" block with the Left hand while I focus on Thick-bar.  I think I overdid the Left Hand CCS training end of last year and that is what injured me. 

1 Hand Flask: Right Hand

49 x 10, 53 x 10, 57 x 10

After the last session in which I increased weight slightly, I decided to go back to the percentages.  I like the volume, and I think adding another set in week 5 is a possibility.

1 hand Tips Tester: Left Hand

79 x 10, 82 x 10, 85 x 10

I pulled 125 in comp, but couldn't budge 110 today. These weights at this volume felt good though.  The Tips tester was fun for a change, but I want to focus on increasing my 2.5 crusher.  One of my short term goals is to certify the CTD challenge.  200lbs on the RT isn't going to happen right now, even so, I like to train the Crusher more because of the spin. 

32.3 blob: Right Hand:  Clean x 10, snatch x 3, 37.7: Lifts to Lockout x 5, 45#: Drags

The drags just aren't doing it for me anymore, I guess I need a heavier blob. 

CP1.0: Right Hand:  6 x 10 x 2, 7.5 x 10, 10 x 10

CP2.0: Left Hand Thick-bar attachment: 25 x 10, 33 x 10, 39 x 10  These were all small reps, not holds. 

Fat Grip Extreme Dumbbell Snatch: Left Hand

55 x 7, 55 x 5, 55 x 1

 

 

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Ever try blob negatives? Use one finger from the other hand to get it off the ground about knee high, then control it on the way down. And there's always platemates or some 2.5 plates with a rope draped on top to add a little weight.

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On ‎2‎/‎9‎/‎2017 at 11:09 PM, wobbler said:

Ever try blob negatives? Use one finger from the other hand to get it off the ground about knee high, then control it on the way down. And there's always platemates or some 2.5 plates with a rope draped on top to add a little weight.

Not recently, I know I have some options on training.  A lot of times I have to train once my kids go to bed, so I have to kind of dial down to stuff I probably wont drop. My 45# blob is painted, and chalk does not really help so I end up slipping.  I'm considering by a single York Legacy 105 to cut up too. 

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Yesterday was going to be grippers but it was really nice outside so I played with my kids.  Using my stones and concrete dumbbell, I got quite a bit of work in. 

Toss/Flip & catch with misc. landscaping stones.

90# stone snatches

130# stone clean and presses + a few throws.

concrete dumbbell clean and press, and 1 nasty snatch Left handed.

2HP the 90# and 130# stones.

In between this I did some H.I.I.T. (Tag).

Oh and I came up some grip training fun the whole family can enjoy.  I palmed a rubber dodge ball and had my kids fight to get it out of my hand.  They loved it and my thumb was getting blown up. 

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Grippers CCS

A really good session last night. Lots of energy. I did part of my conditioning routine in between gripper sets: 20 pushups, and 20 seconds of boat, superman, and oblique raises. I'm thinking this helped prime my CNS. That an having almost a week off from grippers.

Right

HG250F    105# 5, 5
LTCoC2     111# 4, 3+1m
Tetting M  115# 3, 2+1m, 1
CoC2F.      120# 2, 1+1m, 1

CoC2.5 130# 5 sec strap holds x 5,
Tetting SM 132# MMS closes x 2 singles
Tetting SM 135# MMS closes x 2 singles
 

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2.5" crusher: Left hand
76 x 10, 79 x 10, 90 x 10

Fat grip extreme dumbell snatch: Left hand
55 x 7 x 3

1 hand Flask: Right hand
49 x 10, 54 x 10, 60 x 10

Blobs: Right hand
32.3 C&P 5 x 3
37.7 blob lift x 5
40 lift negatives x 5
 
Anvil holds 5 x 5 secs.
 

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Friday 2 17 

Grippers CCS

Right

Barely made it through this session. I even took an extra day off. I'm doing a lot of wrist work behind the scenes and it may be taking a toll. I'm gonna keep at it because my wrists are dismally weak.

HG250F    105# 5, 5
LTCoC2     111# 4, 3+1m
Tetting M  115# 3, 2+1m
CoC2F.      120# 2, 1+1m

MMS singles with 5 sec hold.
Coc2.5 130# x 3
Tetting SM 132# x 3
Tetting SM 135# x 3
 

Saturday 2 18 

2.5" crusher: Left hand
76, 79, 90 - x 10

1 hand Flask: Right hand
49, 54, 57.5 - x 10

Wrist wrench: wrist curls, forward and reverse, right hand reverse only.
50 x 10 x 3

Right hand
32.3 blob C&P x 10
37.7 blob lift x 5

Still using both versions of cinne-pinch
Also bent 3 blue nails DO. These go down too fast. I need some 9/32.
And did some 4" pinch block in right hand with my 3" rolling handle in the left. Simultaneous holds for time.

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Have any drill rod? Fights back a little more on the crush. I owe you a few bars so let me know if you want some.

 Got some .272 that's harder than 7mm (.2755). And some .290, .2969, .302.

Got some rated irongrip bars too, 100-185 if you have some thing in mind.

P.s. that's a crazy light hg250

 

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On 2/19/2017 at 1:51 AM, wobbler said:

Have any drill rod? Fights back a little more on the crush. I owe you a few bars so let me know if you want some.

 Got some .272 that's harder than 7mm (.2755). And some .290, .2969, .302.

Got some rated irongrip bars too, 100-185 if you have some thing in mind.

P.s. that's a crazy light hg250

 

To date I've never bent drill rod. I just worked my through round and square CRS. I used a lathe at work to mil the round down .005 steps and worked up like that. I intended to cert the red last year but the new steel pretty much derailed that. 

I'm not sure which direction I'm going to go now. DO has always been my strongest style, but I think I may target some reverse for wrist strength. I've got about 100 blues laying around I will use for that for now. 

That HG250F is a filed down piece of junk. But it rates right where I need it for now. The spread on it starts at 2.25 and is less than 2 after a few closes. I have to pull it apart each session. I bought it on Amazon like 2 years ago and it was in a choker for about 6 months. 

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Sunday 2 19 17

Impromptu armwrestling practice. My favorite hooker was there, so it was a good time. My arms are torched. From my finger tips to my shoulders and lats. I'm one giant bruise. Today will be some relaxation and some active recovery later. And I picked up a 41.3 blob for the first time. Only one lift though. We messed around with the dub hub too. 

Edited by Adam Juncker
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Tuesday 2 21 17
Still broken down from Sunday.
Grippers CCS

Right

HG250F    105# 5, 4
LTCoC2     111# 4, 3
Tetting M  115# 2+1m, 1+1m, 1, 1
CoC2F.      120# 1, 1, 1

MMS with 5 sec hold
CoC2.5 130# 3 singles
Tetting SM 132# 3 singles
Tetting SM 135# 3 singles
 

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2.5" crusher: Left
80, 87, 95 x 10
Each set followed by 5 bent over rows at same weight.

Fat grip extreme dumbell snatch: Left
60 x 7 x 2
65 x 5

1 hand Flask:  right
50, 55, 62 x 10
Each set followed by 5 bent over rows

Standard blob work, nothing notable.
 

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Saturday 2 25 17

Grippers CCS

Last week before deloading so I added an extra set. Left hand is back in the game too, although I didn't really push it too hard. I took about a 2 hour break in between the CCS sets and the MMS sets. It really helped to be somewhat fresh.

Right

HG250F    105# 5, 5, 4
LTCoC2     111# 4, 4, 3+1m
Tetting M  115# 3, 3, 2+1m
CoC2F.      120# 2, 2, 1+1m, 1

MMS singles with 5 second hold
CoC2.5 130# x 6
Tetting SM 132# x 6

Left:

CCS
Coc1F 87# 5 x 3
Coc1.5 90# 5 x 3
Coc1.5F 97# 5 x 3
HG250F 105# 3 x 3

MMS singles with 5 second hold
Coc2F 120# x 10
 

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Met up with @Handyman for some grip action.

DO Axle deadlift: 1 hand and 2 hand

1 hand surprisingly got 150 right handed. It wouldn't budge lefty.
2 hand I worked up to a single at 300 but couldn't get anymore at that time.

*note we used an off-Brand 2" axle. No knurling but it is painted. We also didn't have pro-lock collars. I still felt some spin but it left a little to be desired. I think it was decent anyway for never using an axle and not deadlifting in almost 5 years.

RT: Left hand
Worked my standard 3 x 10 at 90/105/115 

1 hand Flask: right hand
Worked 3 x 10 at 50/57/65
Tried a few singles at 70 and couldn't get to lockout. I believe they would have qualified as a 6" lift though.

2hand flask:
Did some singles at 115, worked up to a single at 155. Much better than a a month and a half ago at So. Squeeze.

I couldn't move a 41# blob today but Derek plucked the 37.7 like it was no problem.
 

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Tuesday 2 28 17 

Instead of just misses tonight, if a rep was missed I fought it for 5 seconds and then braced it closed. This helped me in the past so I think it will be good do keep doing this.

Tonight's session was great too. No misses(braces) in the first 2 sets. I think some progress is headed my way. Coc2.5 CCS you are going down. 

Grippers CCS

Right

HG250F    105# 5, 5, 5
LTCoC2     111# 4, 4, 3+1braced
Tetting M  115# 3, 3, 3+1braced
CoC2F.      120# 2, 2, 2+1braced, + 5 singles.

MMS with 5 second hold
CoC2.5 130#  X 4
Tetting SM 132# X 4
Tetting SM 135# X 4

Left

Coc1F 87# 5, 5, 5
Coc1.5 90# 5, 5, 5
Coc1.5F 97# 5, 4+1braced, 4+1braced
HG250F 2, 2, 1+1braced
LTCoC2 111# 1, 1, 1

MMS closes with 5 second hold.

Coc2F 120# X 8
 

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Saturday 3 4 17
Tried this workout Friday and it just wasn't happening. So I busted it out Saturday. Did some armwrestling on Wednesday and it pretty much screwed my whole week up. That and a bunch of overtime at work I was just too worn out to get much accomplished. This workout went ok, but it is my last one before a deload and retest.

Grippers CCS

Right

HG250F    105# 5, 5, 4
LTCoC2     111# 3+1b, 3+1b, 2+1b
Tetting M  115# 3, 2+1b, 2+1, 1
CoC2F.      120# 2, 1+1b, 1+1b, 5 singles

MMS closes with 5 sec hold
CoC2.5 130# x 4
Tetting SM 132# x 4
Tetting SM 135# x 4

Left

Coc1F 87# 3 X 5
Coc1.5 90# 3 X 5
Coc1.5F 97# 3 X 5
HG250F 105# 3 x 3
LTCoC2 111# 5 singles

MMS with 5 sec hold
CoC2F 120# x 12

My left is feeling really good, no wrist pain at all, nor any stiffness. I'm gonna keep at my wrist rehab and probably just make it a normal session.
 

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8 hours ago, Adam Juncker said:

My left is feeling really good, no wrist pain at all, nor any stiffness. I'm gonna keep at my wrist rehab and probably just make it a normal session.

Wrist work will increase all your grip work including grippers. I dedicate one session a week to wrist work. When my wrists are strong, everything increases. 

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15 hours ago, Chez said:

Wrist work will increase all your grip work including grippers. I dedicate one session a week to wrist work. When my wrists are strong, everything increases. 

I agree. I neglected intense wrist work for a while but am now back at it. My rehab philosophy was to keep the volume high and slowly ramp up the intensity. I had to make my wrists stronger not just get them to heal. Now it's going to be a staple for each week. 

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Gripper CCS

Left

Coc1F 87# 3 X 7
Coc1.5 90# 3 X 7
Coc1.5F 97# 3 X 5
HG250F 105# 3 X 3
LTCoC2 111# 5 singles

MMS closes with 5 sec hold
Tetting M 115# x 6
Coc2F 120# x 6

At some point I need to test my left to set some percentages. I will be working with Gil and Maria on some programming next month so I need to know where I stand when they ask.
So I don't want to get too crazy with my left hand, but I need to get some work in too.
Did some light TNS work right handed (deload)
Levering with both hands. Focusing on form increasing load each set.

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 78, 87, 97, x10
Got 114 for a single.

Fat grip extreme dumbell snatch: Left
60 x 10 x 2
65 x 5

1 hand Flask: right
50, 55, 62, x 10

Blob work: right
32.3 x 5secs x 7
37.7 x 5 secs x 5
32.3 clean x 7
41 x 5 assisted lift with 5 sec hold

Decent session after an unplanned week off.
I can definitely tell I'm adding grippers in left handed. Crusher seems weak.

My 5 year old did a few TNS closes with a GHP junior green handle. Just barely missed the red. 

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Friday 3 10 17

Not much energy last night but I got a wrist developer and a Vulcan so I had to play with those. I desperately needed some more grip tools, almost as bad as I need another hole in my head. My wife says the next tool I get has to be able to do the dishes, so if anyone has any ideas let me know.

Left

Coc1.5 90# 5, 5,
Ghp 4 95# 4, 4
HG250F 105# 3, 3
LTCoC2 111# 2, 1+1b, 1+1b, 1, 1
Tetting M 115# 5 attempts. All barely missed.

Vulcan holds. Black spring @ slots 4-4, 4-5
MMS closes with 5 sec hold X 7

First off, this is a cool tool. The set is very hard and I like the satisfaction of the crush. I'm not exactly sure where this thing is going to fall in training but see some possibilites.

The wrist developer is equally as cool. I have 3 different springs: white, orange, and black. The white is really easy. The orange is a bit of a challenge, and the black is very hard. All are used so who really knows the difficulty. I managed to close the wrist developer at slots 4-5 one time with the orange spring.

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Did my last deload on right hand on Sunday using the vulcan. I really like this tool. I did some research so I could understand the level system. Still question my springs as they are used and no longer in production and not really relevant to compare myself to anyone else.
I'm going to increase the intensity on my left hand and lower the frequency. I looked back and I was averaging 2.4 sessions per week over an 8 week period last year.  I gotta correct this because I believe it played a part in last year's injury that I'm just now overcoming.
I'm also adding in heavy wrist curls 1 time a week with a modified 3" rolling handle. 1-5 reps x 3 sets at 90+% 1rm. This has always seemed to take away from grippers but I think it is about 75% mental.
I'm going to retest my right hand and probably my left too later this week.
 

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I took another unplanned week off. I'm not one for excuses but I wasn't sleeping well and then got sick for about 3 days. About a week ago my right shoulder started hurting. Hurts most when raising it to the side. I've started a redneck version of club swinging using a balpeen hammer. Only a few days at this but I'm big believer in active recovery.

I retested my right hand CCS Last night. 127#. I was really hoping to be in the 130s. I don't count it as a total loss though because I wasn't very disciplined and my programming wasn't all that good to begin with.

I did PR on 1 hand Flask tonight at 70 lbs and lifted my half-85 for the first time. I realize these aren't really anything to write home about but I thought I'd at least write the GB about them anyway.

2.5" crusher: Left & Right
107, 97, 101, X 3

Fat grip extreme dumbell snatch: left
60 x 8 x 2

1 hand Flask: right
63, 65 x 3
68 X 1
70 x 2

Blobs: Right
Misc. Holds on 32 and 37
Got several lifts of a half-85 (42?), one lift is here:

 

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Tuesday 3 21 17

I modified a CoC3 to be adjustable like a Silvis. Doing this so I can knock out MM0. I really want my get MM0 on the hardest 3 or GHP 7 I can find (+150#]. I'm not sure yet what kind of recommendations Gil and Maria are going to make but I'm excited to find out.

Grippers 20mm blockset

Right: all singles w/ 5 sec hold

CoC3 Adjustable @140# X 10
Backed spring down 1/16" x 5

Tetting SM 135# x 5  (MMS)
Rb210 125# X 5 (MMS)

CoC3 spring set at OE depth ~155#
Forced closes with 5 sec hold X 5

Left: MMS Singles with 5 sec hold

RB210 125# X 10
Vulcan V2 Orange spring level 19 (?) X 5
Tetting M 115# MMS speed closes 3 X 3

Wrist wrench reverse wrist curls 50 x 3
 

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