Shatterer Posted August 6, 2017 Share Posted August 6, 2017 (edited) 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 August 11, 2017 by Shatterer Inaccurate number Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 6, 2017 Author Share Posted August 6, 2017 Sun. 08/06/17 1. Hiked 7 miles, steep grade 2. Agility work:juggling, reaction ball Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 7, 2017 Author Share Posted August 7, 2017 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 Quote Link to comment Share on other sites More sharing options...
AbsuM- Posted August 8, 2017 Share Posted August 8, 2017 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... Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 8, 2017 Author Share Posted August 8, 2017 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! Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 8, 2017 Author Share Posted August 8, 2017 (edited) 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 August 8, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
AbsuM- Posted August 9, 2017 Share Posted August 9, 2017 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. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 9, 2017 Author Share Posted August 9, 2017 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. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 11, 2017 Author Share Posted August 11, 2017 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 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 12, 2017 Author Share Posted August 12, 2017 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. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 16, 2017 Author Share Posted August 16, 2017 Tues. 08/15/17 1. Jump rope 5 x 3" rounds 2. Med ball throws (10kg) 25 total 3. Shadowbox 3x3" rounds Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 16, 2017 Author Share Posted August 16, 2017 (edited) 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 August 16, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 20, 2017 Author Share Posted August 20, 2017 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!) Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 20, 2017 Author Share Posted August 20, 2017 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! Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 21, 2017 Author Share Posted August 21, 2017 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 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 22, 2017 Author Share Posted August 22, 2017 (edited) 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 August 22, 2017 by Shatterer Spell check Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 23, 2017 Author Share Posted August 23, 2017 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 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 24, 2017 Author Share Posted August 24, 2017 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. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 25, 2017 Author Share Posted August 25, 2017 (edited) 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 August 25, 2017 by Shatterer Edit Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 29, 2017 Author Share Posted August 29, 2017 (edited) 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 August 29, 2017 by Shatterer Edit Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 30, 2017 Author Share Posted August 30, 2017 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. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted August 31, 2017 Author Share Posted August 31, 2017 (edited) 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 August 31, 2017 by Shatterer Grammatical error Quote Link to comment Share on other sites More sharing options...
Shatterer Posted September 1, 2017 Author Share Posted September 1, 2017 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 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted September 2, 2017 Author Share Posted September 2, 2017 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 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted September 4, 2017 Author Share Posted September 4, 2017 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. Quote Link to comment Share on other sites More sharing options...
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