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General strength and grip training


Aleksandar Milosevic

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Today's training (6.1.2019.):

Hex bar deadlift: 120 kg x 1; 150 x 1; 180 kg x 1; back hurt

Narrow legs up bench press: 80 kg x 8 x 5
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RT high cable row: stack x 10 x 5
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Towel hangs + biceps: 2 x max

Arm wrestling: 80-95% x 8-10 

I've hurt my back, since they were already hurting from the squat two days ago. Grip is feeling pretty good, but I have to work on my deadlift strength, since my double overhand is stronger than what I can lift, and deadlifts were always a problem for me. I've arm wrestled two friends of mine, and they are both stronger than me, since I couldn't train my wrist or biceps for years, but I'm getting there.

 

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Today's training (7.1.2019.)

Ab routine: a lot x 2

Fat gripz thumbless wrist curl: 17.5 kg x 20 x 4
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Dynamic wrist extension: 2 kg x 30 x 4

Armwrestling band work: very hard band x failure x 2; light band x hundreds

Dumbbell strict curl: 17.5 kg x 10 x 2

Neck flexion + rotation: 35 x 3
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Neck extension: 35 x 3

Band work for arm wrestling consists of low-rep low-amplitude dynamic work, holds from all angles, hooks and top rolls. I do it till my hand completely tires out. I'm getting my wrists back where they deserve to be - strong and healthy!

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Today's training (9.1.2019.)

Incline bench press: 90 kg x 3 x 5
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Reverse hyperextension: 50 kg x 15 x 5

Triceps extension: mini band x 25 x 5
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Robert Baraban adjustable gripper: 4-4 x 2 R; x 1 L; forced closes x 3; 4-3 x 1 x 2; 3-3 x 5 L; x 4 R

My back still hurts, so no other work was done today. I can't do thick bar off the floor, nor pinch, because of my thumb, so crush it is.

 

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Today's training (10.1.2019.):

4 mm 2h pinch: 30 kg x 5; 40 kg x 5; 50 kg x 5; 60 kg x 5; heavy sets were tilted towards me

AW thick bar pulldown: 65 kg x 10-15 x 4

Hanging leg raises: 15 x 2
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Reach the sky: 12 x 2

Biceps (cheat*) curl: 30 kg x 10; 40 kg x 8; 50 kg x 5; 60 kg x 5*: 70 kg x 5*

Reverse FG biceps curl: bar x 12 x 2; no fg x 12 x 2

Grip and arm wrestling focused workout. I made a pinch block from a piece of aluminum, and it's pretty sharp. It's way, way easier when tilted, but I used a very primitive way of strapping it to the loading pin, and it had to be done that way. I also have a 5 mm block, and I'm making a wrist wrench.

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Today's training (12.1.2019.):

Fat Gripz DO deadlift: 90 x 1; 110 kg x 1; 120 kg x 0; 115 kg x 0.5; 110 kg x 3; 90 kg x 3 x 2

Rolling thunder: 37.5 kg x 3; 47.5 kg x 3; 52.5 kg x 3; 57.5 kg x 1; 52.5 kg x 3; 52.5 kg x 22 (alternating hands)

Table curl: 32.5 kg x 5 x 4
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Plate curl: 10 kg x 5; 10 kg x 8; 10 kg x 10 PR

Paused bench press: 100 kg x 3 x 3; no pause 100 kg x 5

Very grip and arm intensive training, I already feel very tired.

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Today's training (13.1.2019.):

Wrist levering: 1.25 kg x 15 x 3 both ways
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Ab routine: a lot

Dumbbell wrist curl: 17.5 kg x 15 x 3; + fat gripz x 20 x 2
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Dumbbell wrist extension: 2 kg x 30 x 3

Back pressure: very strong band x 10 x 4
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Side pressure: same x 10 x 4


 

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Today's training (15.1.2019.):

Squat: 100 kg x 3 x 3

Rolling thunder: 47.5 kg x 3; 52.5 kg x 5; 57.5 kg x 2.5 R; x 4.5 L; 52.5 kg x 8 R; x 10 L

Military + Klokov press: 50 kg x 8 x 4

Taking it easy, since my back isn't fully recovered. My right thumb injury is holding back my thick bar and pinch progress a bit, but I feel it's gonna be even stronger when it recovers, because I'm stressing my fingers more. 

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Today's training (16.1.2019.):

Wrist levering: 1.25 kg x 15 x 3 both ways

Fat gripz thumbless wrist curl: 20 kg x 15 x 3
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Dumbbell wrist extension: 2 kg x 35 x 3

FG thumbless strict biceps curl: 20 kg x 8 x 3
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Ab routine: a lot

Back pressure: very strong band x 12 x 3
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Side pressure: same x 12 x 3
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Standing row: same x 20 x 3

Neck flexion: 30 x 2
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Neck extension: very strong band x 20 x 2
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Neck rotation: 30 x 2

After all these years, the solution to wrist pain was just to train them like a madman... 

 

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Today's training (18.1.2019.):

RB adjustable: singles h 1-1 + e 5-6 all time best; #2 singles x 4-5

Push ups: 20 x 5

Still taking care of my back, letting it heal. But it doesn't make any difference since they keep hurting. I'm just gonna resume training normally on the 21. Gonna try to motivate myself to reach MM0 + cert the #3 after that since I feel that crushing strength stays with you for a long time.

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Today's training (19.1.2019.):

Wrist levering: 1.25 kg x 16 x 3 both ways

FG thumbless wrist curl: 20 kg x 16 x 3 PR
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Dumbbell wrist extension: 2 kg x 35 x 3

FG thumbless strict biceps curl: 20 kg x 10; x 8 x 2
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Triceps extension: mini band x 40 x 2

Back pressure: medium band x 12 x 2
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Side pressure: medium band x 15 x 2
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One handed row: medium band x 20 x 2

 

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Today's training (21.1.2019.):

DO sumo deadlift: FatGripz - 50 kg x 5; 80 kg x 5; 100 kg x 2; 110 kg x 2 all time PR; FG off - 130 kg x 1; 150 kg x 1; 160 kg x 1; 170 kg x 1; 

DO conventional deadlift: 160 kg x 3 grip all time PR; sumo + conv. 160 kg x 2; 130 kg x 5; FatGripz - 100 kg x 3; 80 kg x 5 x 3

Paused bench press: feet up - 70 kg x 5; 90 kg x 3; 100 kg x 3; 110 kg x 2; 100 kg x 2 x 2
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AW pull ups: 20 x 3

My hands feel like they have been ran over by a car. Fat gripz on a slightly larger diameter bar which rolls with 0 friction... This feels way better than Rolling thunder, and it's consistent. I won't be training the Rolling thunder for some time. First heavy sumo pull in years.

 

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Today's training (22.1.2019.):

Wrist levering: Iron bar x 15 x 3 both ways

FG thumbless wrist curl: 22.5 kg x 15 x 3 PR
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Plate wrist extension: 2.5 kg x 30 x 3 PR

Parallel handle biceps curl: 35 kg x 15 top half + 10 lower half x 2
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Triceps rope extension: 25 kg x 15 x 5
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High pulley rope back pressure: 25 kg x 15 x 3

Decline bench sit up: 25 kg x 15 x 3
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Lying knees to ceiling: 15 x 3

Arm wrestling: a couple of minutes, some max effort work

My arms and wrist have gotten a lot stronger since the last time I arm wrestled my friend. And I mean a lot.

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Today's training (24.1.2019.):

Back squat: 110 kg x 2 x 5

Standing pin press: 50 kg x 5; 60 kg x 3; 70 kg x 3 x 3 PR; 50 kg x 8 x 2

Pulldown: stack x 5 x 2 

Very basic workout, resting my hands a little bit.

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Today's training (25.1.2019.):

CoC #2: 5 max effort attempts both hands 2 ccs + 3 tns

RB adjustable: h 1-1 e 5-5 - 2 max holds; h 1-1 e 3-3 - clicker reps 10 R; (10) L

Wrist levering: 1.25 kg x 15 x 3 both sides

FG thumbless wrist curl: 20 kg x 15 x 3 full ROM
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Dumbbell wrist extension: 2 kg x 35 x 3

Back pressure + side pressure: mini band x 15 + 15 x 3
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Triceps extension: mini band x 30 x 3

Lying leg raises: 25 x 3
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Reach the sky: 10 x 3

Very, very tough session, since I've slept for 3 hours and ate almost nothing today. The #1.5 that's arriving is going to mean so much to me, when I get some reps in, I'm gonna jump to reps on the #2 very fast. I can't wait to do some silver bullet holds too. 
 

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Today's training:

DO conventional deadlift: FatGripz - 50 kg x 5; 70 kg x 3; 90 kg x 1; 112.5 kg x 0.5; FG off - 130 kg x 1; 150 kg x 1; 162.5 kg x 1; 172.5 kg x 1 all time PR; 162.5 kg x 3 volume PR
                                               FatGripz - 82.5 kg x 5 x 3 slow reps

Bench press: 90 kg x 3; 110 kg x 1; 120 kg x 1; 115 kg x 3; 110 kg x 5

Plate flips: 15 kg x a couple; 20 kg x a couple

Armwrestling: about 10 minutes of medium to high intensity

I'm feeling pretty strong, but I'm still having back and thumb injuries, it's a wonder that it doesn't bother me on deadlifting or thick bar (only on max attempts).
 

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Today's training (29.1.2019.):

Wrist wrench: 25 kg x 1 all time PR; 20 kg x 5 x 5
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Plate wrist extension: 2.5 kg x 30 x 4
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Decline bench abs: 25 kg x 20 x 3
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Hanging leg raises: 15 x 3

AW pull ups: 25 kg x 5; 45 kg x 1 + 2 x 0.5; 25 kg x 6 + bw x 10 x 2

Wrist levering: 1.25 kg x 15 x 3 both sides

I made a wrist wrench, and it works great, I think I'm good for 30 kg when I'm recovered. It's 60 mm in diameter. It really works the thumbs and wrist flexion like nothing else, it's going to be a staple for training my wrist. 

Edited by Aleksandar Milosevic
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Today's training (31.1.2019.):

Incline bench press: 95 kg x 3 x 5 recent PR

Front squat: 90 kg x 3 x 5

CoC #2: 5 attempts, every single successful with right, one with left, but it's just that the gripper isn't meant for left hand

RB adjustable: 1-1 h 5-5 e x 20 second x 2 holds all time PR; 1-1 h 4-4 e x 8 R clicker reps; (8) L

I'm feeling strong as an ox. When my #1.5 arrives I will destroy the #2 for reps in a month and a half to two months. I plan on completely dominating it. My left arm struggles with clicker reps, it seems neurological, so that's gonna be worked on. I literally felt 30% stronger in this session than in the last one. My incline and front squat is great too.

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Today's training (1.2.2019.):

Wrist wrench: 23.75 kg x 5 x 3 PR; 30 kg x 1; 32.5 kg x 0
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Dumbbell wrist extension: 5 kg x 25 x 4 PR
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Decline bench abs: 30 x 3
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Hanging leg raises: 15 x 3

Wrist levering: medium-heavy x 15 x 3 both ways

Side hook pressure: medium x 15 x 3
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Triceps press: medium x 12 x 3

EZ bar biceps curl: 40 kg x 8 x 3 strict
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Back pressure: stack x 12 x 3

I think I'm good for 32.5 kg on the Wrist wrench, I was just tired. Everything is getting stronger from session to session. I'm getting my silver bullet and the grippers next week.
 

Edited by Aleksandar Milosevic
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Today's training (3.2.2019.):

Arm wrestling practice: ~30 minutes of work at max effort, both hands

First time going to an arm wrestling practice, doing it with an actual arm wrestler and a real table. I felt pretty strong, but my wrists, with the injuries I have just cannot get into proper position without major pain. There's also the constant fear of reinjury, and the agony I went trough doesn't allow me to use maximal effort, so that's also a big issue. My right wrist cannot come into a full top roll, my left wrist hurts really bad when I do a top roll too. And the biggest issue is that I cannot train supination and pronation with weights at all, since it makes my wrists crack constantly and they hurt for a week afterwards. It was a pretty good experience, but I doubt I will be doing it regularly, maybe once a month for fun. I might postpone my thick bar + deadlift training for the 5.2., depending on how I feel tomorrow.

Edited by Aleksandar Milosevic
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Today's training (4.2.2019.):

DO conventional deadlift: FatGripz - 50 kg x 3; 70 kg x 3; 90 kg x 3; 110 kg x 1 + 2 x 0.5; FG off: 130 kg x 1; 150 kg x 1; 165 kg x 3 all time PR;
                                               FatGripz - 90 kg x 5; 87.5 kg x 5 x 2

Bench press: feet up - 100 kg x 3; regular - 100 kg x 5 x 3

Rope triceps extension: 100+ reps with low weight

I felt pretty good when I woke up, my hands were a bit sore, but nothing major. Thick bar work was fine, maybe 5-10% off, but  double overhand grip on a regular bar made my elbows hurt like hell. Still, this is my best DO set ever and I feel really strong. 

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Today's training (6.2.2019.):

CoC #1.5: TNS reps 5 right, 3 left, then just random reps

Silver bullet: CoC #1.5 x 35 x 2 R PR; x 35; x 28 L PR

I just got my silver bullet, 1.5, 2.5 and 3. I'm not even going to open 2.5 until I can get 5 reps on my #2.

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Today's training (7.2.2019.):

Military press: 50 kg x 3; 60 kg x 3; 70 kg x 3

Front squat: 50 kg x 3; 70 kg x 1; 90 kg x 1; 92.5 kg x 1 INJURY

Incline bench press: 90 kg x 3 x 6
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TNS gripper: #1.5 x 8 x 6 both hands PR
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Seated row: 40 kg x 15 x 4

I've injured my back on the 1st rep of the 1st set on my front squat. It was a mistake to do heavy military press prior to FS. My incline feels very strong, and so does my crush grip. #1.5 is easier than I thought.

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Today's training (10.2.2019.):

DO conventional deadlift: FatGripz: 110 kg x 1 + 2 x to knee level; FG off - 130 kg x 1; 150 kg x 1; 160 kg x 1; 167.5 kg x 3 all time PR;
                                               FatGripz: 
90 kg x 5 x 3 PR

Bench press: 100 kg x 2; 110 kg x 2 x 3; 90 kg x 3 x 2

CoC #1.5: 5 TNS reps; 15 clicker reps x 3 both hands

It was a hard, hard set on the deadlift, for my body, not my grip. Gripper work is helping my DO a lot.

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Today's training (12.2.2019.):

Wrist wrench: 25 kg x 5 x 4; 25 kg x 10 PR; 32.5 kg x 1 PR
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Dumbbell wrist extension: 5 kg x 35 PR; 5 kg x 30 x 2

Chin ups: 20; pulldowns: stack x 10 PR; x 6

Ab chair: 12p x 1 PR; 8p x 6; 6p x 10; 4p x 12; 2p x 15

Ez bar biceps curl: 40 kg x 5 x 3 slow reps
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Rope triceps extension: 30 kg x 15 x 3

Wrist levering: 1.25 kg x 15 x 3 both ways

My wrist is getting stronger and stronger, I think I'd lift 35 kg on the WW fresh, I always attempt big numbers after my volume work. 

 

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Today's training (13.2.2019.):

BTN press: 50 kg x 8 x 5 strict

Good morning: 50 kg x 5; 70 kg x 5 x 3

I can't seem to remember if I did anything else, since I'm writing this 3 days late...

 

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