JStepien Posted October 21, 2017 Author Share Posted October 21, 2017 Been awhile, I know... Today felt like a crazy day of training... still on a break, but after watching some of Odd Haugen grip event from Florida, decided I should try a little bit Here's how my workout today went... 30 minutes on exercise bike Warm up tri set kettlebell 2x10 Swings, goblet squats, side to side transfer Back squats 3x10 5x2 snatches light 5x1 snatches heavy 5x2 push jerks 1x50 band pull aparts 1x50 resistance band rows 3x10 front squats Triceps tri set 3x10 each Skull crushers, JM press, pullover press 1x100 barbell curls with resistance band 5x3 rolling thunder deadlifts Superset 3x20 each Globe hook movement & rotation movement 5 sledgehammer finger walks each hand Core superset 3x10 each Plate good mornings & plate twists 1x50 crunches 5 rounds on the heavy bag 30 minutes on exercise bike again ... Feeling good, been on my MMA kick still. Having fun, trying about maybe competing next year in kickboxing or jiu jitsu event... Still working on conditioning, dying out at the end of class... Grip wise, hands feel alright, may try adding more grip stuff on my lifting days... Maybe, Monday will be grippers??? Quote Link to comment Share on other sites More sharing options...
JStepien Posted October 28, 2017 Author Share Posted October 28, 2017 Since, today is the International King Kong Challenge, decided to train grip after a workout of squats, overhead presses, deadlifts, & arms... Tried something new... It hurt like hell!!! Did some more cardio in punching the heavy bag & exercise bike 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted October 31, 2017 Author Share Posted October 31, 2017 Got a 4 day weekend from work... Rain storm kept me up sub pump was clogged up... Got stuff to do, but still have a workout to get in... Lower Body day mainly high bar squats & DO deadlifts 5x10 Wrist wrench & rolling thunder only worked on singles Wrist wrench worked up to 95 lbs right hand *left wrist still on the tender side from last Thursday, probably from kickboxing class* Rolling Thunder right 215 lbs left was 180 Did get air with 215 Tried 240 lbs on right... too much too soon for an idiot like me... 1x50 COC trainer parallel set each hand Did cardio before & after Also, did some wrist training in painting & taking a ceiling fan down after workout Tomorrow looking for a plate pinch seesion... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted October 31, 2017 Author Share Posted October 31, 2017 Started my day off, getting a call I have to show up to mandatory meeting at work. Yay! Still employed... Thinking about a big bench day, but taped my left wrist & went easy... Cardio did before & after Upper body: strict overhead press & incline bench with fat gripz 5x10 Poor man's euro pinch 2HP (Its 2 thick 35 lbs plates together on a broken adjustable dumbbell. It's 95 lbs alone. 80mm thick.) Started 95 lbs for 5 slowly added weight doubled 145 lbs broke the ground with 165 lbs. All PRs. *looking back, it worked for me 2 years ago in breaking 200 lb 2HP barrier in 2016. See how it goes...* 2 25lb plate pinch kickbacks 3x10 Globe wrist curl/row with resistance band 3x20 Finisher was 2 35 lb plate pinch & sledgehammer finger walks each hand 5 sets little rest in between... worked, hands were burned out before the circuit... This year, I did not compete in grip sport. Which, I feel regret & a blessing. Regret missing guys I competed with. A blessing strengthen some parts that will help my grip strength. Looking to enter Jedd's event in February! Still been training in MMA, found something I used to love, but now helping younger guys... Which is something I really like... Tomorrow will be more cardio & core work, maybe rehab grip... Thursday is MMA day & could be big bench day on Friday, but could be rest day... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 1, 2017 Author Share Posted November 1, 2017 Back to work, easy day... Cardio before & after workout... 1x25 band pull apart 3x10 modified pull ups 3x10 good morning jump squat combo *done with Bulgarian bag, 1st trying it. Saw it from a highland games training video* Core circuit 3 rounds 10 Bulgarian bag spins 5 med ball standing throws right hand 10 KB swings 5 med ball standing throws left hand 10 Bulgarian bag spins opposite direction 1x100 COC trainer parallel set each hand Tomorrow going to the MMA gym for hopefully 2 classes. Kickboxing, then open sparring. Feeling good bodyweight is around 290 lbs, which makes me happy!!!.... I brought up highland games, this year like grip sport I didn't compete in. I heard I was missed at Kilt Fest NJ. Didn't compete in a small event down south NJ. That was because I had plans & was trying to help a friend of mine that was his 1st highland games event. I think, I should get back into highland games summer 2018! Add that to grip sport & jiu jitsu??? 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 4, 2017 Author Share Posted November 4, 2017 Yesterday, work was busy, but still trained 2 classes at the MMA gym last night. Usually, I take a rest day, go out to dinner with my girlfriend. Today was one of those days, boss on everyone's nerves, girlfriend wanted to cook, body didn't feel that beat up... So, time to train! Cardio before workout 1x20 band pull apart Flat bench press! *thought about a big bench day this week!* Started at 205 lbs for doubles than singles from 350 lbs... Finally, hitting a 405 lbs shaky bench! *I think it wiped the gas tank... did eat a bag of peanut M&Ms at lunch* Superset 3x2 each Muscle snatch & power cleans from the hip 1x50 yates rows with empty barbell resistance band on it 1x50 resistance band rows Tried Ironmind hub... long time Right hit 55 lbs pretty much Left was pretty crappy 3x20 arm wrestling rotation movement 2x50 country crush wrist curl/row *arm wrestling movements have helped me in grip strength* Tomorrow, I got an early wedding, so I think I will not be lifting. Maybe, cardio??? From my job... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 7, 2017 Author Share Posted November 7, 2017 Time change & an eventful weekend may have affected me today, but feeling optimistic about training... 30 minutes on exercise bike before & after initial workout 2x20 KB swings Decided to train box squats... try to get more explosive in my takedowns during MMA class... 355 lbs 5x1 275 lbs 3x10 *Lower back was bugging me at work. So, kept it light. Didn't wear any knee sleeves, which is a first for me* COC gripper parallel sets 3x3 COC 3 right hand 4x3 COC 2.5 left Tried a few attempts right hand on 3.5 was pretty close... First time hitting that gripper in a long time... Also, tried 3 on the left twice again same story was close ... oh well... next time... Finisher 2x50 COC 1.5 both hands 1x100 COC trainer both hands Hands feel fried, so only day I train with any grippers this week. I think I will train grip the next 2 days... Maybe tomorrow close grip bench press & poor man euro pinch... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 8, 2017 Author Share Posted November 8, 2017 It was a cold, rainy day at work... Lower back still bugging me throughout the day... Boss was freaking out all day, I was exhausted since 10am... Coffee & pre workout mix worked... Cardio before & after workout 2x20 rotator cuff movement 2x20 band pull apart Close grip bench press 315lbs 5x1 275lbs 3x10 *decided to delay pinch training, hands still feeling it from yesterday* 3 singles sledgehammer finger walks 5 lbs added 5 sledgehammer finger walks empty 8 lbs by itself Don't know what's going on tomorrow, may just train cardio. I thought about circuits to do, but shall see after work... Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 11, 2017 Author Share Posted November 11, 2017 Well, last 3 days haven't been feeling good. Took those days off from workouts. Still, went to my job through. Today's crazy session: 30 minutes on exercise bike 3x20 rotator cuff movement 3x10 each done with kettlebell Swings, goblet squats, side to side transfer 5x1 low back back squats *used the same weight as Monday box squats, this time, lower back felt good* 5x1 muscle snatch from the floor 5x1 power clean from the floor 5x1 BTN wide grip push jerk 3x10 high bar back squats I saw some guys on the Strongman Archeology Facebook page doing this, so I tried it 3x10 caber pulls/high pull upright rows 3x10 yates rows/double underhand barbell rows 3x10 Bulgarian bag spins each direction 2x25 "bus driver" movement on 25lb plastic plate *saw this from Ryan Espey, a champion arm wrestler from Canada* 10 sledgehammer finger walks 5 rounds on the heavy bag 20 minutes on exercise bike again Feel gassed from the workout, tomorrow may train, but have to go suit shopping with the girlfriend 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 14, 2017 Author Share Posted November 14, 2017 Didn't train yesterday, due to suit shopping with the girlfriend. Been eating some junk lately, need to get back on track again... Maybe, much needed... Monday lower body 30 minutes on exercise bike 3x10 KB swings 5x5 continuously little rest superset Front squats & hook grip deadlifts 3x10 BB good mornings Wrist wrench deadlifts 5x5 60 lbs *kept it light, gonna be the theme with grip training this week* Superset 3x10 arm wrestling movements Rotation movement & globe hook pulls 3x10 brzenk gripper curls COC trainer *that last one was not scheduled, wanted to do more* *Well, saw a post on Facebook about NJ arm wrestling championships having a supermatch against 2 friends of mine. I'm not competing, but felt like it would help than hurt* Tomorrow, The poor man euro pinch is calling my name with upper body 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 15, 2017 Author Share Posted November 15, 2017 Upper back was tight all day at work... Still, it's an upper body kind of day! 30 minutes on exercise bike before & after initial workout 3x10 band pull apart 5x5 continuously little rest superset Strict then push BB press & close grip reverse grip bench press 3x10 DB neutral grip incline bench press 3x10 poor man euro pinch 3x10 IM pinch block *both were light, hands & wrist were fried from work & yesterday's workout 5 sledgehammer finger walks *thought about hitting the heavy bag, but again, I think my hands weren't like it. Would cause more harm than good My girlfriend had some car trouble, so, that was on my mind when she got home through my workout. Tomorrow, another session don't know what yet... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 16, 2017 Author Share Posted November 16, 2017 Today was very interesting... Was on exercise bike, I got a text 20 minutes in... my girlfriend had car trouble again, this time it didn't start at all... Well, found out it was a loose connection on the battery. So, got home did something quick before fixing the car problem... 8x2 continuous little to no rest Snatches & cleans 2 reps were 1 from the floor & 1 from hang position above the knee Was pretty winded after... wanted to train more stuff, but duty calls... Tomorrow is MMA classes... Friday is a rest day... Saturday, thinking quick circuit have a wedding to go to... yay... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 16, 2017 Share Posted November 16, 2017 I spent a lot of time and money once to learn to clean my battery posts. Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 16, 2017 Author Share Posted November 16, 2017 18 minutes ago, Shoggoth said: I spent a lot of time and money once to learn to clean my battery posts. She got her battery installed by an auto zone by me over the summer. The connector collar, could pull off the battery completely. So, it started, she got home... I fixed the connection after my workout & before I ate. I had to saw some plastic off around it. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 21, 2017 Author Share Posted November 21, 2017 (edited) Saturday, I was at a wedding. Had a lot of desserts... Sunday did a lot of cardio 1hr 30 minutes on the exercise bike 5 rounds on the heavy bag Went to Savage City Strength, did a bunch of Olympic lifting. Also, did some behind the neck snatch grip presses. My best friend showed up, so was talking a lot & didn't hit 120 kilo https://m.facebook.com/story.php?story_fbid=904633603035158&id=725094367655750 Shawn, the owner of the gym, was doing finger deadlifts. I joined in, new PR on double overhand middle finger deadlift. 100 kilos!!! Link posted is the video on Facebook. Today didn't train a lot 1 hour on exercise bike 5x10 kettlebell swings Tri set with Bulgarian bag 3x10 each Spins counter clockwise Good morning bag around neck Spins clockwise Grip/AW tri set 3x10 each Modified hammer curls with make shift handle attached to 30 lb KB, globe hook movement with resistance band, rotation movement with martial arts belt with 25 lbs Tomorrow may go to kickboxing class Wednesday train again some kind of circuit & maybe light gripper workout Thanksgiving may train in the early morning, because I'm going to be in Pennsylvania at my girlfriends sisters place... Edited November 21, 2017 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 23, 2017 Author Share Posted November 23, 2017 First off, Happy Thanksgiving to everyone state side... Tuesday went to a kickboxing class Wednesday did no grip training, hands were super sore. My partner holding the focus mitts was a former powerlifter turned police officer. So, long story short, our arms & hands were hurting after class. KB swings 3x10 3x5 each with kettlebell Right hand bottoms up clean, transfer, then left hand bottoms up clean Circuit 5x2 Snatches & power cleans 1 rep from floor, 2nd rep from hang 1x25 band pull apart 1x25 resistance band rows 1x25 bow & arrow rows using HG/AW handle 1x25 triceps band/rope pull downs 1x25 overhead triceps extensions Today morning session before pigging out Circuit 5 rounds 1 muscle clean & strict press 5 bent over rows 5 close grip pull ups 1x25 triceps pushdowns with HG/AW handle 3x10 each with Bulgarian bag Counter clockwise spins, good mornings, clockwise spins 1x50 resistance band standing crunches 3x10 parallel set each hand COC 2 1x50 COC trainer parallel set each hand Did 1 hour of cardio today & Wednesday Tomorrow is a rest day, gonna be in Pennsylvania May train over the weekend! Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 25, 2017 Author Share Posted November 25, 2017 Today was a session at Savage City Strength! My friend wanted to get a quick session before he had to work... So, all random... log press, deadlifts, other stuff... Only posting the videos I got... I did cardio before hand, will do more cardio, taking a break now... Maybe hit the heavy bag... burn off thanksgiving & chicken parm last night with my girlfriend's family 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 25, 2017 Share Posted November 25, 2017 Good work! Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 25, 2017 Author Share Posted November 25, 2017 42 minutes ago, Shoggoth said: Good work! Thanks big guy! Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 26, 2017 Author Share Posted November 26, 2017 Snatch & Squat Sunday!!!... I know it sounds wrong, but that's what was my focus on the workout today... 30 minutes on exercise bike... Only cardio session 2x20 band pull aparts 2x20 kettlebell swings 10x1 hang snatches above the knee 5x5 high bar back squats *Did some sledgehammer finger walks in between sets. I think it was around 7 or 8 sets of finger walks* Bulgarian bag tri set 3x10 each Spins, good mornings, spins again *Really helping the core which is a weak point of mine* Girlfriend is making dinner, so I'm hungry, only had a low carb breakfast Additional grip training was painting a bedroom earlier This week is gonna be different. Only cardio, no lifting. Want to heal up from lifting. Will try to go to 3 MMA classes this week. Will go back to lifting Saturday... Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 28, 2017 Author Share Posted November 28, 2017 Kinda lied did try to do this yesterday Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 28, 2017 Share Posted November 28, 2017 That’ll click the joints a bit Quote Link to comment Share on other sites More sharing options...
JStepien Posted November 28, 2017 Author Share Posted November 28, 2017 1 hour ago, Shoggoth said: That’ll click the joints a bit Didn't hurt really, which is unusual, because I feel it the next day with heavier grippers 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 2, 2017 Author Share Posted December 2, 2017 (edited) Haven't been lifting, only cardio Tuesday did kickboxing, Thursday did kickboxing & mma class... Been busy at work, but still kicking it... Decided to lift tonight 40 minutes on exercise bike 5x10 kettlebell sumo squats 5x1 snatches from hang below knee 5x10 kettlebell goblet squats heels on a plate 1x50 band pull aparts Got asked last night from a kid about strength training... led to talking about grip training... then decided to make this video... Just my opinion... Who knows what kind of training I'm doing tomorrow... Probably grippers lol Edited December 2, 2017 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted December 5, 2017 Author Share Posted December 5, 2017 (edited) Bring it up to speed... Saturday did some outside training with tire flips, keg toss, caber toss, sled pulls, sledgehammer chops, then put the harness on pulled my SUV at an elementary school by me... Had the day off today... 2 workouts!!! Workout #1 30 minutes on exercise bike 5x5 front squats Did singles of power cleans... been awhile... Started light, tried 2 attempts of 305 lbs looked like a glorified high pull... 1x25 band pull aparts Workout #2 30 minutes on exercise bike 5x3 back squats heels on a plate elevated 305 lbs 5x1 straddle deadlifts 4 sets with 375, last set at 400 lbs... felt easy, after getting the setup 1x25 Bulgarian bag good mornings 5x3 wrist wrench deadlifts 80 lbs each hand 10 sledgehammer finger walks 20 minutes on exercise bike again A lot of hook grip today, thumbs feel like hell right now! Tomorrow will train more upper body Maybe, barrel strength highland ring will come in... Edited December 5, 2017 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
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