This is what I trained for....

[Adam Juncker]

2 hours ago, richcottrell said:

What are hollow bicycles?

It's a core exercise. I sit on floor and hold my back and legs off the floor and move my legs in a bicycle motion. 

[Adam Juncker]

Week 6 day 3
5 15 17

Grippers RPE 6
Right
105 X 2 X 27

Left
90 X 2 X 27

Blob holds
Right
32.3 X 2 X 16 secs

Left (4" block)
36 X 2 X 15 secs

Wrist Pro/Sup/deviation
7.25 on 16" lever bar
2 X  20/20/20

Reverse bending
3/16" X 6 X 2
1/4" X 7 Round X 2
5/16" fully threaded bolt X 2

 

[Adam Juncker]

5 18 17

Week 7 day 1

2 hand Flask RPE 8
155 X 3 X 2
157.5 X 3 X 2

No core work, short on time.

Grippers RPE 8
Right
118 X 3 X 8
Left
105 X 3 X 8

These were very weak during firat 2 sets but I haven't slept well the last few days.

Extensor bands
2 X 30/30

[Adam Juncker]

Week 7 day 2
2.5 crusher RPE 8
105 X 3 X 4/4

2.5 crusher holds RPE 7
95 X 3 X 7 secs

This was a little more than RPE 8 but it made for a quicker plate change so i just went with it. 

No core work, short on time

Blob drags

44.9 X 3 X 3

Dragged from the side of the blob which is slightly wider to add a little difficulty. 

[Adam Juncker]

Forgot to log this from the other day.

Week 7 day 3
5 23 17

Grippers RPE 6

Right 105 X 2 X 29
Left  90 X 2 X 29

Blob holds
Right 32.3 X 2 X 15 secs
Left 36 X 2 X 15 secs (4"block)

Wrist pro/sup/deviation
7.25lbs 16" lever bar
2 X 20/20/20

Reverse bending
5/16" fully threaded bolt X 5
1/4" X 5.5"
 

[Adam Juncker]

Deloading this week. Getting ready for NAGS. All light gripper work and some dynamic pinch.  Nothing heavy - just getting good blood flow and staying healthy. 

This will be my first time on the Euro.  I have no idea what will work best but I'm going to use the a width similar to the flask and have a goal of 170.  I was repping 155 to lock out so i think 170 is possible. 

Gripper goal is to get a 150#

300 on the axle, although I've only really trained it a few times my 2.5 crusher progress makes me think it's realistic. 

The medley looks tough. I'm gonna get that 128 anvil this time - I got it after the SS contest but not during. . Don't know about those schmidt plates, but my hubbing has not waned even without specific training. 

Body weight has been 184 all week. Need to be <183, so looks like breakfast will be after weigh ins. Hope nobody minds me eating raisin bran during the rules.  

Good luck to all participating. 
 

[Chez]

Good luck buddy. Look forward to reading your comp review. I plan on attending nags next year. 

Edited June 1, 2017 by Chez

[Adam Juncker]

17 hours ago, Chez said:

Good luck buddy. Look forward to reading your comp review. I plan on attending nags next year. 

Thanks Chez.  Looking forward to meeting lots of people at SJ4 too.  Not sure how I'll be able to peak for both contests yet but SJ4 will be a blast either way.  

[Adam Juncker]

Haven't logged since NAGS, still licking my wounds.
Here is a recap:

Competed in the 83k class.
Grippers:
135# right.  Just missed the 140# on 3rd & 4th attempts. 
115# lefty.  I smashed this one and went for a 130. Missed that, tried a 125# on 3rd and 4th attempts.  Should have tried the 120... the grippers were tough and others seemed surprised at their difficulty.  I closed a CPW rated 145 at home about 5 days before the contest from parallel. I felt as though more was in the tank. 

2hp Euro:
68.9k @ 58mm.  This was just above my working sets on the flask.  I got some pro-tips from Mike, Andrew, and John that I will use in the future. I'm not happy with this result but it just means I gotta train. I'm in too deep to give up.

Axle.
120k.  What can I say? I was really burnt out at this point and pretty discouraged.  My gripper attempts kind of set the mood, and I just did not feel strong.  I do not dead lift normally anyway - mostly conditioning and bodyweight exercises and grip. But this has brought to light that I need to deadlift - it's a basic component of overall strength.   I have terrible form, I can tell by the looks I was getting from other contestants.  For some reason this was causing pain in my shoulder too (my form not the looks if horror from others).

I'm going to finish my programming with Gil and Maria then do a reboot with additional exercises.  I realized that over the past 8 weeks, with their direction, I have had zero injuries. And I'm getting stronger. It seems like a no-brainer to stick with them. 
 

[JHenze646]

8 hours ago, Adam Juncker said:

I'm in too deep to give up.

Ha, welcome to the struggle.

[Adam Juncker]

Week 9 day 1
I did some light work all last week just for recovery. Mostly relaxing and building legos with my kids (for finger dexterity).

Grippers RPE 8
Right 30mm blockset
118 X 2 X 6, 115 X 6
Left 30mm
95 X 3 X 6
2 sec hold on last rep with eccentric.

I didn't see that I have 30mm block set planned  for day 3 - doh, so I jumped the gun a little.

2 hand Flask RPE 7
140 X 4 X 4
1 hand Flask RPE 7
52.5 X 3 X 10 secs.

2.5 crusher. RPE 6
80 X 2 X 5

Dead bugs 3 X 10/10
Pushups 3 X 10
Ez bar curls 75 X 3 X 10 (just for fun)

Have not been able to do pushups for a while - keeps aggrivating my shoulder. As long as I keep my hands no more than shoulder width wide I have no issues. 

[Adam Juncker]

Week 9 day 2

Grippers RPE 5
Right: 91 X 10, 95 X 10
Left: 88 X 10, 91 X 10

2 hand Flask RPE 5
137 X 3 X 10 secs.
Just a little heavy for RPE 5 but oh well. 

Blob holds
Right: 32.3 X 2 X 20 secs PR!
Left: (4" block) 34 X 2 X 20 secs

Leopard crawls
3 X 10/10

Sounds weird to say I had a PR on a 20 secs blob hold but I was struggling to get through the 15 second holds the other week - I could have gone for probably 30 secs today.

[Adam Juncker]

6/17/19
Week 9 day 3
Grippers RPE 6 30mm block set
Right 105 X 3 X 10
Left 95 X 10, 91 X 2 X 10

Have not been sleeping good on top of working a lot of hours. I was very fatigued but that's just part of training

Hanging leg raises, tried to keep my knees as straight as possible - I did this instead of the planned core exercise.

1 hand Flask RPE 5

Right & Left 57 X 3 X 5

2.5 crusher RPE 8
107 X 4
102  X 2 X 4

Had to back off, once again just exhausted.
I'm still learning the RPE thing, I'll get it right one day but I often have to increase or decrease after the first set to get the right amount of "percieved effort".

I've had a ganglion cyst on my left wrist for about 5 years. It has not caused me any pain in about 1 year, but 2 days ago it really started putting pressure on my nerves - thinking my poor diet over the last few weeks may have caused it to inflame. No pain during my grip routine but I know I would not be able to do a wrist curl. 

[Adam Juncker]

6/17/19
Week 11 day 1
Grippers RPE 8
Right 118 X 4 X 6
Left 97 filed X 4 X 6

Last rep held for 2 secs then slow release

Hanging leg raises, tried to keep my knees as straight as possible - I did this instead of the planned core exercise.

2 hand Flask RPE 7
141 X 4 X 4

1 hand Flask RPE 7
53 X 3 X 10 secs

2.5 crusher RPE 5

82 X 2 X 5

Took an unplanned week off because of work and illness.  I got better. Tried some pullups with the flask and a RT. Meh, they are ok but nothing special. 

[Adam Juncker]

Week 11 day 2
Grippers RPE 5
Vulcan V2 Chrome
Both hands
Lvl 1-1 X 6
Lvl 1-2 X 6

Hanging leg raises, other misc core exercises.

2 hand Flask RPE 5
137 X 3 X 5 secs.

Blob holds
Right 32.3# X 3 X 10 secs
Left   32.3# X 3 X 8 secs

I just couldn't quite get all 10 seconds left hand.  I find my left hand seems to do better with wider pinch. I can pickup up my 37.7 fat man much easier left than I can right. 

[Adam Juncker]

Week 11 day 3
Grippers RPE 7 30 30mm block set 
Right 105 X 3 X 12
Left.   95 X 12, 90 X 2 X 12

Misc core exercises, bicep curls, triceps ext.
 
1 hand Flask RPE 5
58 X 4 X 6/6

2.5 crusher RPE 8

107 X 4 X 4

Left hand hit a wall on last rep of last set. Took off 10 lbs and did a double. 

Tried a little DO bending. Some 1/4" square and and a few easier bars. I bent one piece of 5/16" CRS from Home Depot. I'm not sure if I want to participate in the sj4 bending contest.
Kinda mixed feelings after today's attempts. 

[Adam Juncker]

Week 12 day 1

Grippers RPE 8
Right 118 X 2 X 6, 122 X 6
Left 104 X 2 X 6, 110 X 6

Last rep held for 2 secs then slow release

Did some miscellaneous barbell curls, neutral grip chins, regular chins, and pushups between gripper sets. My shoulder is still slightly sore but I'm slowly working back into my old conditioning routine.

2 hand Flask RPE 7
157 X 4 X 5
Was supposed to be 5 X 5 but missed last set because of a web tear on left hand.

1 hand Flask RPE 7
57 X 3 X 10 secs
right hand only because of web tear. 

3" revolving handle RPE 5
82 X 3 X 5
Probably a little much for this RPE.

 

[Adam Juncker]

I had a great time at SJ4.  My thoughts are similar to all the writeups.  What can I say, it was a life-changing experience.  

Now to get back to training....

7-20
Grippers 20mm blockset
Right only
118 X 5 X 3
123 X 3
Held last rep for 5 seconds.
I destroyed the skin on a knuckle setting a gripper at SJ4. So no left hand grippers till it heals

Did neutral grip chins on FG Extremes
3 X 5.

7-21
Cinne-pinch
11 X 10,
13.5 X 10,
16 X 10
Gonna run a cycle and attempt to get stronger on this.  I really want to determine how much it will help my flask pinch.

1 hand Flask.
57 X 2 X 5
62 X 5
59.5 X 5

Wrist lever 16" handle:  pro, sup
6lbs X 4 X 20

Did a some blob lifts and inverted dumbell lifts.  Nothing special. 

I got a 5" bull ring. It's very nice, really gives a good burn on the back of the hand and arm. 
 

[Adam Juncker]

Grippers CCS: 5 second hold on each rep.
Right: 91, 105, 105 X 3
Left:   90, 97F, 95 X 3

This was tough for me, wanted to see how a wide set would affect my pinch.

1 hand flask:
60 X 5 X 3

Cinne-pinch
10, 17.5, 23.5 X 10

BW pullups
8 X 3

Misc dumbell curls and triceps ext.

Gonna start cadence based gripper training for the right hand. I'm way behind on my MM0 goal for this year.  

[Adam Juncker]

Vulcan V2 Chrome Spring.
20mm blockset
Notches 3-3

5 X 3 with hold on last rep

Few singles at notches 4-3

Been pretty burnt out lately because of work and other projects going on.

Still planning to start CBT sometime soon and hopefully get more consistent exercise in general.  Right now I'm just working too much. 

Did this one at work because I'm usually too exhausted by the time I get home. I was gonna bring some grippers but I just grabbed the Vulcan instead. Next time I'll just bring grippers.  

[JHenze646]

I will be interested to see your progress with CBT. I ran it a few times.

[Adam Juncker]

Neutral grip chins
BW X 10
+25 X 8
+35 X 6
+40 X 4

CP:
17.5 X 10
25 X 5
30 X 5 (left hand dropped to 20 x 10)

32.3 blob
3 X 5
1st set was regular, 2nd index on top, 3rd with pinky tucked. 

Wrist wrench:
50 X 2 X 5
55 X 5 (left hand assisted to lockout)

I debated on getting a 2.5" wrist roller because my wrist flexion is my weakest point on thickbar.  I've decided instead to only use the wrist wrench for the next few weeks.  Planning to start CBT on Monday. 

 

[Adam Juncker]

Sledge levering

Sledge hammer curls
Right 13" X 3 X 5
Left 14"X 3 X 5

Coin dead lift
Right singles to 15"
Left singles to 17"

Some light pronation, supponation, and rear levering.

All this in between some set of dumbell curls, triceps extensions and some light rowing with a band. 

[Adam Juncker]

CBT Week 1 Day 1

Tested my max for CBT 

Left 125 MMS 

Right 146 MMS

It took me several takes to get the angle right. Then I re-checked the rating because I couldn't believe I am still in the 140's. This may not have been technically closed, it's hard to tell. It definetly came open a few mm at the end but I feel in my heart of hearts that it was closed if only for brief moment of plank time.

 

[Fist of Fury]

It's easier to get a good video if you are in a more spacious area where you can move. I always get very bad videos in my tiny gym and better videos outside.