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Stephen Ruby training log


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Stephen Ruby

Grippers 

Right: Ghp 6 1x10 quick ghp 71 x5 quick ghp 8 1x1(hard) ghp 7 2x5

Left: Ghp 6 3x5 assited when needed, ghp 7 3x1 (assisted close) 

Rolling Thunder 180lb loaded weight 3x10 each hand(left not full lockout on several) right hand felt strong 

Farmer walk with manus grip 100lb dumbells ( 2x failure) 

hammer curls with manus grip 45 3x10

Sledge Levering 3x10 

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I did some grip training back in 2013 and quit in 2014. I tried to train it again late in 2015 but gave up again and I have not touched any type of weight training or grip since then. I am pretty out

Something came up Friday so I had to miss the gym but I came back this Saturday for a heavy workout in the morning.  40 min light basketball shooting  Front squat 225 x 8 315 x 5  405 x

I have back squatted around mid 600 I can't remember actually how much though lol. I know I could do low reps with 495 fairly ok though. My long term goal is a 700+ back squat and deadlift in a contes

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Stephen Ruby

Rolling Thunder 

180lbs loaded weight 

Right hand 2x10

Left hand 3x10

190lb loaded weight 

Right hand 1x10

205 loaded weight 

Right hand 1x1 

 

I don't do full extension on high reps and I brace a bit with off hand kinda like laine snook when he does high rep work. These were tough today some reps felt strong though I wanted to get the 205 for 3 but only got 1. 

Strict wrist curl seated (25lb) 3x8 each arm 

Sledge levering 3x10 each arm

Pony Pinch 4x failure 

 

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Stephen Ruby

Manus grip pulldowns 4x12 

Rolling Thunder pulldown and hold 3x failure 

Rolling Thunder seated rows 3x10 each arm 

Sledge levering 3x10 

Pony Pinch 4x failure 

Sidewinder 4x failure 

 

 

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Stephen Ruby

Grippers

RH: Ghp 6 1x10, Ghp 7 1x6, ghp 8 2x failure (just not strong enough today) ghp 7 (3x5)

Lh: Ghp 6 1x5, ghp 7 1x failur(very close), ghp 6 3x5 (getting easier still assited)

Rolling Thunder 180lbs loaded weight 3x10  both hands(hard left hand not full lockout, easy right handed) 

Ironmind Pinch block(old model very slick) 55lbs loaded weight 3x12  each arm (hard left hand not full lockout) 

95lbs barbell curl with globe gripz 3x12 easy 

Lat pulldowns with manus grips 3x12 

Tricep single arm rope extension 3x12 

Curls with manus grips 3x12 

Preacher curl machine 3x failure 

Sledge levering 3x10 each arm

25lb blob 2 finger curls 2x10 then 1x hold to failure each arm 

Sidewinder  3x failure 

Pony Pinch 3x failure 

 

Lots of volume today for grip since I had a few days off grip. Still doing general lifting just not logging it. I mainly want to track my grip progress here. 

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Stephen Ruby

Trying out new tips tester today made by chris rice I believe 

1h 100lbs loaded 6x6 each arm (moderate) then 1x failure both hands

Sledge levering 3x10 

25lb blob 2 finger curls 2x10 then 1x hold to failure each arm 

Pony pinch 3x failure

 

Tips tester felt good was mainly playing around with the grip. This device seems better suited for 2 handed since the pin gets in the way a bit one handed for me but not a big issue. I like the device though and will experiment with some heavier weight for higher volume soon.My legs are pretty beat up from the high volume pulling along with my regular lifting. I didn't expect the light weight to be as big of a issue with my recovery but I was feeling it a bit today. 

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Stephen Ruby

25lb blob 2 finger curls 3x10 (easy) 

1 finger holds(thumb and index) 2x failure both hands

2 finger hold 1x failure both hands 

Pony pinch holds 3x failure both hands 

Pony pinch reps 3x20 (using both hands at same time) 

Ghp 6 left hand 3x1 holds 

Ghp 6 right hand 3x failure TNS reps 

Sidewinder arms out in front 3x failure 

Blob work feeling a lot stronger. I need to upgrade to a new blob soon. 

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  • 4 weeks later...
Stephen Ruby

Well I have not logged anything in a while. Been a bit lazy recently but trying to stay consistent as much as I can. I will probably get a lot more serious in the new year trying to train for the Arizona contest. 

Today 

Rolling thunder 3x12 180lbs loaded weight each hand. (easiest lifts for this volume ever for me)

Seeing laine snook do superhuman high volume reps on the rolling thunder has committed me to doing the same. I plan to do this type of lift 3x a week. 

Rolling thunder handle on seated row machine 3x12 each hand 

Manus Grip Hammer curl 3x12

sidewinder 4x 50

Pony pinch 3x 20 

Sledge levering 3x10 

 

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Stephen Ruby

Today 

Rolling Thunder 180lbs loaded weight 3x10 each arm (fast and easy). These were after heavy front squats and presses so I was happy they felt smooth. I got one more workout at this weight then next week plan to increase at least 5 lbs maybe even 10 depending on how easy the next workout is. 

Rolling thunder handle seated rows machine 3x10 each hand 

Manus grip pulldowns 3x10 

Sledge levering 3x10 

Sidewinder 3x50 

Pony pinch 3x20

25lb blob 2 finger holds 3x failure each hand 

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Stephen Ruby

Rolling Thunder 

190lbs loaded weight 3x10 each arm (still easy right hand but this was hard left handed). 

Pony pinch kit 3x25

Sidewinder 3x50 

Nice short grip workout tough leg workout though and those thunder lifts take a lot out of me also after squatting. 

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  • 2 weeks later...
Stephen Ruby

Forgot to log a few workouts but anyways this is what I got today

Rolling Thunder 190lbs loaded weight 3x10 each arm(left hand was much stronger this time). I think I'm almost ready to try 195. 

Pony Pinch Kit 3x25 

Sidewinder 3x50 

Sledge Hammer levering 4x10 each arm 

New school semester started so been a little busy prepping my lessons but I plan to get more serious with my training to prepare for the April contest in Arizona. 

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Been doing only thickbar training decided to see how my gripper strength is at the other day

Right hand

Ghp 6 x10

ghp 7x 5

ghp 8 x2

Spectrum 365N 183 RGC x 3 (pr) 

Ghp 7 CCS x1 and hold 

Very strong today for grippers. I got 3 months to dial in my block technique but I think my goal is going to be 185-195 range for a block set. It seems I can hold onto gripper strength much easier then any other form of grip strength so I'll probably only do grippers once a week for low volume. 

Left hand still much weaker 

Ghp 6 2x5

Ghp 7 x1

Ghp 7 x1

Ghp 7 x1 hold 

Ghp 6 x3 

 

 

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Stephen Ruby

Other day got a pr on rolling thunder right hand 

Right hand: 205 loaded weight 3x10 (not all strict but still a huge pr)

Left hand: 185 loaded weight 3x10 left (strict full lockout)

Did some pinch on Wednesday but nothing too crazy. Guess been doing grip work putting furniture together this last week 

If I can get into the 100kg range for 10 reps by april I will be very happy and should feel confident to lift the inch since the old handle is a bit easier. 

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Stephen Ruby

Grippers

Right hand Ghp 7 x10, CoC 3.5 (rgc 176) x3, 365n (rgc 183) x1 miss, x 1 miss, ghp 7 x10 

Left hand ghp 6 3x3 ghp 7 x1 miss x 1 miss

Not best today I rushed the singles but the 3.5 felt good today quick closes not full mash monster range but I prefer deep set closes for triples. Left is still way behind I just can't seem to make good progress on it. I neglected it when I first started training with grippers years ago before I took time off grip and there is still a pretty big gap I need to work on. 

Sledge levering 4x10 each arm 

Sidewinder 3x50 

 

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Stephen Ruby

Quick gripper workout yesterday I really needs to get more serious with my training but have been so busy with work. No excuses though I have been seeing improvement. 

Right hand: Ghp 6 x15, ghp 7 3x10 

Left hand: GHp 6 5x5 (not quite full closes had to assist a few times.

Sledge levering front 4x10 

Sledge levering to face 3x10(easy with 10lb sledge might try higher volume for these)

Also reverse bent 3 60d nails just to see if I could still do it. I still have the goal to cert on the red nail with the reverse style. As far as I know I only know of one person who has done this.  Just need to save up a bit to buy a lot of steel to dial in for that cert. I would like to qualify for nationals and do both the red nail and coc 3 cert. 

 

Going to hit thickbar for high volume today (High volume rolling thunder, deadlift with manus grips and farmers walks with manus grips) 

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Decided to do pinch instead of thickbar since I figured doing thickbar after grippers wasn't the best idea

2 Hand Pinch Flask  (all loaded weight only not including device)

135 2x15 

160 4x10 (easy)

My pinch felt incredibly strong today but decided not to up the weight yet. I still tore both my thumb pads pretty good on my last set getting sloppy(going to fast) but overall was happy with these. I got 2 months to really dial in my two hand pinch I think I can get up to 200lbs for high reps on this device.

 

I got to get some gloves though since I prefer high volume training and I don't want to tear my thumbs up every session. If anyone has recommendations for some gloves to train pinch feel free to post what worked for you. 

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Stephen Ruby

Thanks for the suggestion I'll be sure to pick up a pair this week.

 

Rolling Thunder (all loaded weight)

Right Hand 

205 1x10, 1x8, 1x5(gassed) 180 x10

Left hand 180 3x12

Manus grip rows strict 185 3x12

Manus grip lat pulldowns 4x12 

Seated rows with manus grips 3x12 

 

 

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Running on under 4 hours sleep but still got a workout in. For grip I just did some rolling thunder and wrist work 

 

Rolling Thunder 

Right hand: 

205 1x10(hard) 190 2x10 (still tough not clean reps)

Left hand 

180 3x10 (hard not all reps were clean many just broke off the floor no full lockout)

 

Sledge levering 3x10 

Sledge levering to face 3x10 

Sidewinder 3x50 

Felt good to force myself to the gym got some good pressing in along with my grip work. Not huge weights but in the past I would have skipped today. I'm trying to stay consistent to get myself to the gym which can be tough some days. 

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Tough workout yesterday got some good front squats and ovehead work in 

Rolling Thunder loaded weight 

Right Hand: 

205 2x10 1x5(gassed) 180 1x10 

Left hand 

180 3x10(easiest set for me left) 

Both hands felt strong on this lift today with a few days of rest to let my thumb pad heal. 

Seated rows with rolling thunder handle 4x10 each hand 

Got to get some pinch in and wrist work today. 

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Yesterday just did a heavy back workout so just had enough energy to do some wrist work at home

Sledge levers front 4x10

Sledge levers to face 4x10 

Sledge levers behind back 4x10

Sidewinder 3x50

Today some pinch with press workout 

Ironmind pinch block(old model very slick) all loaded weight

75lbs 1x5 both hands(too heavy for reps I wanted to do)

60lbs 4x10 both hands(harder left near end had to assist a few) 

Wedge almost healed started to get a little aggravated on these but not too bad. Plan to use gloves on the two hand pinch flask next time I use it but for single arm the weight is pretty light to not cause much issue. 

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Ironmind pinch block loaded weight

65lbs 3x10 right hand 

55lb 3x10 left hand

These were nice and smooth reps 

Sledge work at home (to face, seated away, standing behind the back all 3x10) 

Pony pinch 4xfailure 

 

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Good back workout today 

Rolling thunder all loaded weight

205 3x10 right hand

190 3x10 left hand

These were some of the best sets I have had at this weight. 

Rows with manus grips 

225 3x10 

Sidewinder 3x failure 

 

 

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