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Shatterer

Patience...

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Shatterer    16
Shatterer

New to the forum, current goals (grip related only):

1. Close #2 CoC (both hands) rate at 112

2. RT 70kg (both hands)

3. 2 hand pinch lift (with Flask) 70kg

 

Sat. 08/05/17:

1. KB military press 32kg 6x1/side

+GHR 3×6

2. Archer pushups on rings

+Towel hang +35kg

3. Dragonflags 3×8

+Hex pinch (top of DB) 18kg 5x2 (struggle with L hand)

Edited by Shatterer
Inaccurate number

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Shatterer    16
Shatterer

Sun. 08/06/17

1. Hiked 7 miles, steep grade

2. Agility work:juggling, reaction ball

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Shatterer    16
Shatterer

Monday 08/07/17

1.  Chin ups (+32kg) 5x4

2.  Crush squat (48kg KB) 3x8

+Back lever pull 3x2

3.  KB hack squat (24kg) 3x5

+2 hand pinch lift (50kg) 3x7

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AbsuM-    10
AbsuM-

nice wide variety. grip+agility=almost unstoppable in my my opinion. good luck, i look forward to reading more. I need to start getting more cardio/hiking type stuff in my routine. i have very little endurance and would hate to one day be put up against someone with powerful grip AND endurance. i burn out after a couple minutes...

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Shatterer    16
Shatterer
1 hour ago, AbsuM- said:

nice wide variety. grip+agility=almost unstoppable in my my opinion. good luck, i look forward to reading more. I need to start getting more cardio/hiking type stuff in my routine. i have very little endurance and would hate to one day be put up against someone with powerful grip AND endurance. i burn out after a couple minutes...

Thanks man.  If you're not familiar with his stuff, Ross Enamait is probably the fittest all around human I have ever seen, I try to model a lot of my training after his.  I think you'd like his stuff.  As for cardio, I just try to do stuff I don't hate so it's easier to manage...not always easy, ha!

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Shatterer    16
Shatterer

Tues. 08/08/17

1.  1H KB swings (40kg) 5x10/side

+Turkish get ups (36kg) 5x1/side

2.  Farmer's walk (56kg/hand) 4x60ft.

+Strict ring muscle ups 4x3

3.  Hanging leg raise 3x8

+Hex DB pinch (18kg) 3x3 alternating hands b/t reps

Edited by Shatterer

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AbsuM-    10
AbsuM-

Cool I will look into him tonight and try to watch some videos. I finally will be seeing a physiatrist for inflammation issues and hopefully within a couple months I can start going harder on this kind of training. As of know I will study these ideas and techniques and definitely put those ideas to use when I feel I'm physically ready for it. Lately all I've been comfortable doing is using grippers and dip/pull-up machine at Rec center. Even standing dumbbell curls are even starting to be too much strain on my body which really pisses me off cause I wanna play with these fat grips all the time. I'll be good soon tho. I want to get extreme.

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Shatterer    16
Shatterer

I hear your frustration, I just came off a big injury and was sidelined for a while. Hardest part is always waiting to heal up. Take your time, don't rush it, you'll come back stronger than ever. Good luck man, look forward to seeing your log when you bounce back.

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Shatterer    16
Shatterer

Training Fri. 08/11/17 (on vacation no less!)

1. Strict ring muscle ups 3x3

2. Deadlift DO (125kg) 5x2

3. Weighted pushups (+40kg) 3x8

+GHR 3X5

4. Pinch DB lift (32kg)

+Ring rollout 3x10

5. Single arm hang 30s/arm

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Shatterer    16
Shatterer

Sat. 08/12/17

1. Front squat 110kg 5x3

2. Weighted step ups (+40kg) 3x8

+Archer row on rings 3x8

3. Battle rope intervals 4x20s

+Pinch walk 10kg/hand 4x20ft.

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Shatterer    16
Shatterer

Tues. 08/15/17

1. Jump rope 5 x 3" rounds

2. Med ball throws (10kg) 25 total

3. Shadowbox 3x3" rounds

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Shatterer    16
Shatterer

Wed. 08/16/17

1. One arm chin practice 3x4/side

+KB military press (32kg) 6x1/side

2. Pause row on rings 2x10 (2sec pauses at top of contraction)

+balancing on 7/8" paralette (30")

3. Speed row on rings 2x15

+plate pinch walks 12kg/side x 50 ft. X 2

Edited by Shatterer

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Shatterer    16
Shatterer

Sat. 08/19/17

Feeling low energy after a busy week of 14+ hr days at work all week. As such, some light stuff today...

1. Strict ring muscle ups 5x3

2. Towel hangs (+32kg) 3×20"

+Blob walk and clean and press (30lb. blob)--felt pretty light, think I am ready to start working a 35/40 lb. blob for low volume as a beginning

3. Ran 3 miles in 19:17, good time for someone who hasn't run since the Army (months!)

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Shatterer    16
Shatterer

Sun. 08/20/17

1. KB snatch (24kg) 25/side in less than 4 mins. 

2. Turkish get ups (24kg) 4x2/side

+KB pullover (32kg) 4x10

3. Goblet squat (48kg) 4x8

+Rolling thunder (44kg) 3X5 + (35kg) finisher 10/side

 

Still getting back in the swing of things after a little flu stuff. Getting there!

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Shatterer    16
Shatterer

Mon. 08/21/17

1. Jump rope 5 x 3 min rounds

+juggling, balancing, agility/coordination intervals

2.  Cook carries (KB carry in overhead position first until form breaks, then switch to rack position until form breaks, then switch to suitcase position until form breaks, then switch hands and repeat) w/24kg bell for 10 mins uninterrupted--difficult!!

3.  Ring rollouts 2x10

 

 

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Shatterer    16
Shatterer

Tues. 08/22/17

Back on a strength loading cycle after a month of randomness to recover and deload some due to travel and schedule disturbances.

1. Chinup (+24kg) 5x5

+Elevated pushups (+40kg) 4x6

2. Bulgarian split squats (deep with pauses at bottom) 24kg/hand 3x8

+2 hand pinch lift (50kg) 4x5

3. 360 pull on rings 5x2

 

Chin strength felt good, should be able to get 48kg by the end of this cycle, which will be the first time I've hit triple digits since my injury. Best all time was +60kg at a BW of 70kg, hope to hit that again by New Year's Eve. Pinch feels good as well, shooting for 60kg singles by the end of the cycle (3 weeks from now roughly). 

Edited by Shatterer
Spell check

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Shatterer    16
Shatterer

Wed. 08/23/17

1. KB snatches 100 unbroken  (16kg) for time--exactly 5 mins 

2. Gladiator get ups (24kg) 5x1/side

3. Jump rope 3x3 min rounds

4. Carry medley for 150 ft.

+anti rotation planks 3x30 sec / side

5. WalKed my huge dog for 4 miles

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Shatterer    16
Shatterer

Thurs. 08/24/17

Been feeling fairly stiff and sore so I took yesterday and today to rehab a little, and work basic movement patterns. Back to loading tomorrow.

1. Swam for 30 mins

2. Face pull on rings 3x15

+Stir the pots on Swiss ball 3x10/side

3. Neck harness (+16kg) 2x15

+weighted plank (+25kg) 2x45 secs.

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Shatterer    16
Shatterer

Fri. 08/25/17

1. Chinups (+32kg) 5x3

+Dips (+40kg) 4x5

2. Double KB front squat (32kg each)

4x5

+Gripper work

GHP4 (98) 4x1 / hand 40mm GHP block sets

IM 1.5 (87) 3x3 / hand 40mm sets

IM 1 1x10 / hand 28mm sets

 

Now that I'm working grippers seriously I am going to slowly start to ramp up the volume. My R is quite a bit stronger than my L, which is depressing considering I'm a lefty and used to be much stronger before my accident and surgery. Not moping, just observing. I will clamp my IM #2 to parallel this weekend and start some sets on that soon as it is my current goal gripper. LOVE the GHP, wow. Far superior to IM in my mind, smoother close, better knurling hands down, just wish the jumps were smaller. My chin and dip strength felt mediocre today, going to analyze my programming and maybe wave a little more next week. 

Edited by Shatterer
Edit

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Shatterer    16
Shatterer

Tues. 08/29/16

1. Chinups (+28kg) 6x4

+Elevated pushups  (+40kg) 8,8,6,6

2. Bulgarian split squats (+28kg/hand)

4×6/side

+Gripper work

GHP 4 (98) L-3x2 R-3x3 40mm closes

IM 1.5 (87) 3X5 / hand 25mm closes

IM 1 12/hand 25mm closes

 

Wanted to incorporate another day of gripper training, realized once I started that maybe grippers after chinning isn't the smartest idea for me...lol. Slowly getting stronger, will try some reps on the #2 maybe next week when I am fresher. Slowly but surely.

Edited by Shatterer
Edit

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Shatterer    16
Shatterer

Wed. 08/30/17

1. Turkish get ups (36kg) 3x1/side

+Bottoms up turkish get ups (16kg) 1x1/side (missed 1 each side, cns taxed)

2. KB circuits (5 swings, 5 cleans, 5 squats) (32kg) 4 cycles

+kb pronators (16kg) 2x20

3. Face pull on rings 3x15

+stir the pot on Swiss ball 2x20

 

General conditioning kind of day, spinal strengthening. Strength focus tomorrow.

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Shatterer    16
Shatterer

Thurs. 08/31/17

1. Sumo deadlift (DO) 

135x5

185x5

225--3×2

275--3×1

305--3×1

2. Pullovers (32kg)

+single leg swiss ball hamstring curls 3x8/side

3. Core medley (various planks, balancing, stability exercises)

+35lb. blob loads onto 24" platform (per hand) 5-5-10 

 

35lb. Blob felt good, loads were fairly easy. Maybe another session to acclimate, then up to 40 perhaps. Slowly getting over my apprehension with deads too, felt strong today, should easily be back up to 2.5x BW by 12/31.

Edited by Shatterer
Grammatical error

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Shatterer    16
Shatterer

Fri. 09/01/17

1. Jump rope 4x3 min rounds

2. L-sit on rings 4x20s

+coordination drills (juggling, rxn ball, etc.)

3. Walked 4 miles

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Shatterer    16
Shatterer

Sat. 09/02/17

1. Chinups (+36kg) 6x2

+ Dips (+35kg) 5x6

2. Double KB front squat (light for the soreness in my legs from deads) 24s

3x10

+2H pinch lift (55kg) 6x3

 

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Shatterer    16
Shatterer

Mon. 09/04/17

1. Chinups (+20.5kg) 4x6

+elevated pushups (+40kg) 4x6

2. Bulgarian split squats (32kg/hand)

3x6/side

+gripper work

IM#2  (112) clamped at just wider than parallel L--3×1

               R--4,4,3

Ghp (98) L--3×3 R--3×5 (25mm)

IM1.5 (87) L--2x4 R--2×5 (40mm)

IM 1 L--2×4 R--2×5 (TNS)

 

My crush endurance isn't great yet as I really started getting tired after the GHP, but my strength is improving. Should be able to MMS that #2 in the R hand by the end of the month, L hand close a few weeks later maybe. 

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