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DAVE101

Droppin' Plates

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DAVE101
Posted (edited)

Month 9

Week 1

Day 240:

Wrist Work

  • Sledge Pronation/Supination (8 lb hammer unless otherwise specified)
    • 8" x 10 x 3

Day 241:

Axle (1.9")

  • 305 x 1
  • 325 x 1
  • 335 x Fail (close)

Wrist Work

  • Wrist Roller (extra thick)
    • Wrist Extension direction (up)
      • 10 lbs x 20 twists x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 20 twists x 3 sets

Day 242:

1H fat pinch (3.5" block)

  • 50# x 1
  • 40# x 5, 6, 7, 8, 9, 10

Wrist Work (8 lb hammer unless otherwise specified)

  • Forward Sledge Lever 
    • 12" x 12 x 3
  • Rear Sledge Lever
    • 16" x 12 x 3

Climb

Day 243:

HG 200 TNS

  • Right and Left, no warm up

Day 244:

Blob Work

Wrist Work

  • Reverse Wrist Curl
    • 45 x 11+4, 11, 15
  • Wrist Curl
    • 95 x 20, 18, 17

Day 245:

2H Pinch Block (2" thick)

  • 105 x 4+1, 5, 5, 5, 5

DB Finger Curl

  • 75 x 10 x 3

Day 246:

Reverse Axle Curl

  • 55 x 10 x 3

Wrist work

  • Sledge Pronation/Supination
    • 9" x 10
    • 10" x 10 x 3
Edited by DAVE101

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Posted (edited)

Month 9

Week 2

Day 247:

Grippers (no set unless otherwise stated)

  • HG 100 x 10
  • HG 150 x 6
  • HG 200 x 2
  • HG 250 attempt
  • HG 200 x 3
  • HG 150 x 5
  • HG 100 x 10

DB Finger Curls

  • 75 x 10
  • 50 x 20 x 2

Day 248:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 5.5 lbs x 25 x 2 twists x 2 sets
    • Wrist Flexion direction (down)
      • 5.5 lbs x 25 x 2 twists x 3 sets

Day 249:

Climbing

Day 250:

Bumper Plate Pinch

  • Holds: 5s, 10s, 10s, 10s, 5s, 5s

Day 251:

Climbing

Wrist Work (volume)

  • Forward Sledge Lever 
    • 10" x 15 x 5
  • Rear Sledge Lever
    • 14" x 15 x 5

Day 252:

Wrist work

  • Sledge Pronation/Supination
    • 8" x 15 x 3
    • 7" x 20

Day 253:

1H fat pinch

  • 40# x 5, 10, 9, 6, 6

Axle (2")

  • 290 x 1
  • 310 x almost
  • 310 x 1
  • 220 x 9

Wrist Work

  • Reverse Wrist Curl
    • 45 x 14-3, 14, 14, 11
  • Wrist Curl
    • 75 x 20, 20, 20

 

Edited by DAVE101

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Posted (edited)

Month 9

Week 3

Day 254:

Band extensions

Day 255:

Plate hubbing

  • picks with 25
  • attempts with 35
    • RH: 2 hops, one almost to lockout.

Wrist Work (pump work)

  • Forward Sledge Lever 
    • 8" x 20 x 3
  • Rear Sledge Lever
    • 12" x 20 x 3

Day 256:

Climbing

Day 257:

Axle (2.0")

  • 270 x 3, 2, 2, 2, 2, 2
  • 220 x 5

2H Pinch Block

  • 110 x 5, 5, 2+3, 4+1,
  • 110 x 8 (washed hands)

Reverse Axle Curl

  • 55 x 6, 10, 10, 10

Grippers

  • HG 200 x 2 x 3

DB Finger Curl

  • 75 x 10 x 3

Wrist Work

  • Wrist Roller (HARD)
    • Wrist Extension direction (up)
      • 15 lbs x 25 x 3 sets
    • Wrist Flexion direction (down)
      • 15 lbs x 25 x 3 sets

Day 258:

-Hand Injury-

Wrist work 

  • Sledge Pronation/Supination
    • 5" x 10 x 2
    • 6" x 15 x 3

Day 259:

DB Finger curls

  • 50 lbs x 15
  • 50 lbs x 20 x 5

Bumper Pinches

  • deadlifts and high pulls (mostly lefty)

Thick hub pinch

  • 45 lb plate assisted
  • 45 lb plate FULL LIFT Eleven Month Goal Completed

 

Day 260:

Climbing

 

Edited by DAVE101
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Posted (edited)

Month 9

Week 4

Day 261:

Wrist Work

  • Reverse Wrist Curl
    • 45 x 16, 15, 14, 15
  • Wrist Curl
    • 95 x 20, 20, 20

Grippers

  • HG100 x 10
  • HG150 x 3
  • HG200 x 1
  • HG150 x 5 x 5

Day 262:

Wrist Work (pump work)

  • Forward Sledge Lever 
    • 9" x 15 x 3
  • Rear Sledge Lever
    • 13" x 15 x 3

Day 263:

Climbing

Day 264:

1H Plate Pinch

  • 50 lbs
    • 10 singles
  • 55 lbs
    • R only
  • 60 lbs
    • R only - 2 hops

Day 265:

Climb

Grippers

  • HG 150 x 6 x 5

Day 266:

Rolling Thunder

  • 150#
    • L and R
  • 155#
    • R only
  • 125# timed hold
    • 25 seconds combined L + R

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 30 x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 30 x 3 sets

Day 267:

Wrist work 

  • Sledge Pronation/Supination
    • 6" x 20 x 4
Edited by DAVE101

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Month 9

Week 5

Day 268:

Spring Clamp Pinch

  • 5x10 mindless

Day 269:

Grippers

  • HG 150 x 7 x 5
  • HG 200 x 3 (LH)
  • HG 200 x 7 (RH)

Day 270:

Wrist Work

  • Forward Sledge Lever 
    • 8" x 15 x 3
  • Rear Sledge Lever
    • 11" x 15 x 3

Day 271:

Spring Clamp Pinch

  • 5x10

Day 272:

Grippers

  • HG 100 x 10
  • HG 150 x 5
  • HG 200 x 5, 2, 5, 5, 

Day 273:

Wrist work 

  • Sledge Pronation/Supination
    • 6" x 20 x 4

Day 274:

Spring Clamp Pinch

  • 10, 12, 15
Edited by DAVE101

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Month 10

Week 1

Day 275:

Grippers

  • HG 200
    • LH: 2, 5, 3, 4, 3
    • RH 5, 5, 5, 5, 5

Day 276:

Blob Ladder

  • 37 lb
    • Full lift
  • 40 lb
    • RH hop

2HP Block

  • 100 x 7 x 5

Day 277:

Climbing

Day 278:

Axle

  • 315 x 1
  • 245 x 2 x 5 (short rest)

Day 279:

Hub Attempts

  • 25 lbs
  • 35 lbs (F)
  • 45 lb (thick hub)
    • RH only
    • Squeezes

1H Thick Pinch Block

  • 45 lbs
    • LH: 4, 4, 4, 3, 4
    • RH: 5, 5, 5, 5, 5

55 lb Bumper Plate

  • Timed holds
    • 5s, 5s, 10s, 10s

Day 280:

Grippers (no set unless otherwise specified)

  • HG100 x 8
  • HG150 x 5
  • HG200
    • LH: 5, 5, 3, 3
    • RH: 5, 5, 5, 5
  • COC #2 attempts
    • Two attempts
  • COC #1
    • LH: 5
    • RH: 10

DB Finger Curls

  • 50 x 15
  • 80 x 12, 12, 12, ~12, 10

Day 281:

Wrist Work

  • Forward Sledge Lever 
    • 10" x 15 x 4
  • Rear Sledge Lever
    • 14" x 15 x 4
Edited by DAVE101

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DAVE101

Month 10

Week 2

Day 282:

Bending

Day 283:

Blobs

  • 37 lb (chalked half)
    • Left and Right
  • 40 lb (bottom)
    • Left: fail (thumb pain)
    • right: high hops, one to lockout possibly
  • 40 lb (side)
    • right: high hop, one to lockout

2H Pinch Block

  • 106 lbs
    • 7, 7, 7, 6, 5

Day 284:

Grip Medley

Day 285:

55 lb Plate Pinch attempts

Climbing

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 20 x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 20 x 3 sets
  • Sledge Pronation/Supination
    • 8" x 10
    • 9" x 10 x 4

Day 286:

Axle Deadlift (2.0")

  • 295 x 1 (hard)
  • 275 x 2 x 5 (also hard)

Plate Flip Attempts

  • 45 lb virgin rubber
    • ~10 lifts/attempts. Two close calls w/ RH, one of them REALLY close.
  • 55 lb virgin rubber
    • ~5 attempts
  • 55 lb comp disc
    • 3-5 picks
      • thinner but not easier... yet
      • exhausted by this point
  • 55 lb crumb rubber
    • 3-5 attempts
      • thickest of all but a bit easier than virgin rubber
      • I think I will get this soon!

Hub Pinch

  • Thick hub 45
    • 5 sets of ~5 isometric squeeze
    • 1 lift RH

Plate Pinch

  • 2x25s
    • 5 picks, slight hold

DB Finger Curls

  • 50 x 15
  • 80 x 10 x 3

Day 287:

Wrist Work

  • Reverse Wrist Curl
    • 45 x 15, 13, 12, 11
  • Wrist Curl
    • 95 x 20, 20, 20, 16

Day 288:

Rock Ring holds

  • 3 finger pocket
    • 100 lbs x 5 x 10 seconds
  • 4 finger pocket 
    • 100 lbs x 3 x 20 seconds

DB Finger curls

  • 50 lbs x 20
Edited by DAVE101

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Month 10

Week 3

Day 289:

Blobs

  • 37 lb face lift
  • 37 lb lift
    • 4 of 10 attempts (roughly)
  • 25 lb 
    • curls
    • toss and catch
    • flip and catch

Day 290:

Reverse Axle Curl

  • 45 lbs x 10, 12, 12

Wrist Work

  • Forward Sledge Lever 
    • 10" x 10
    • 10" x 12 x 3
  • Rear Sledge Lever
    • 14" x 10
    • 14" x 12 x 3

Day 291:

1H Thick Pinch Block

  • 40 x 10
  • 45 x 5, 5, 5, 4, 4,

Wrist Work

  • Wrist Roller (sloppy)
    • Wrist Extension direction (up)
      • 20 lbs x 20 x 3 sets
    • Wrist Flexion direction (down)
      • 20 lbs x 20 x 3 sets

DB Finger curls

  • 50 x 10
  • 80 x 10 x 5

Day 292:

Band Expands

  • White
    • 25
  • Green
    • 20
  • Yellow
    •  4 x 10
  • Green
    • 4 x 20

Day 293:

Spring Clamp

  • 4 x 10 easy

Day 294:

Band Expands

  • White
    • 25
  • Green
    • 4 x 20

Day 295:

Axle (2")

  • 150 x 10
  • 200 x 5
  • 220 x 3
  • 240 x 3
  • 270 x 3
  • 290 x 1
  • 300 x F
  • 290 x 1 x 3

Blob

  • Toss and catch
    • 25
    • 30
    • 33.5
  • Flips
    • 25
    • 30 x F
  • Lifts
    • 37 x 1 (longer hold)
    • 37 x 1 x 3
    • 40 x F

Glob 

  • Left and Right

2H Pinch Block

  • 100 x 5
  • 110 x 5, 5, 5, 5, 2, 4, 5

Wrist Work

  • Sledge Pronation/Supination
    • 9" x 12 x 4

Reverse Axle Curls

  • 45 x 10
  • 55 x 10 x 3

Climbing

 

Edited by DAVE101

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richcottrell
On 8/14/2018 at 11:04 PM, DAVE101 said:

Month 9

Week 3

 

Day 245:

-Hand Injury-

Day 246:

Thick hub pinch

  • 45 lb plate assisted
  • 45 lb plate FULL LIFT Eleven Month Goal Completed

Question:
How did you get that PR, so soon after an injury?    or did the Wrist not effect the Hub Pinch motion?

Edited by richcottrell

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DAVE101
9 hours ago, richcottrell said:

Question:
How did you get that PR, so soon after an injury?    or did the Wrist not effect the Hub Pinch motion?

Two things

1. The injury was my off hand (I did not get it both hands)

2. The thick hub is a lot easier, for me, than the thin hubs

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NoSet

I like how well rounded your grip workouts are. Keep it up!

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DAVE101

Month 10

Week 4

Day 296:

Wrist Work (recovery)

  • Reverse Wrist Curl
    • 45 x 15 x 3
  • Wrist Curl
    • 75 x 20 x 3
    • 75 x 16

Day 297:

Narrative It was raining and I've noticed I had good results on humid days. I just had some hub and pinch training on the schedule (no blob work). I noticed my chalked up blob looked wiped clean and completely free of chalk... only I didn't touch it - it must have been that humid! This 37 lb blob is pretty challenging for me and I only lift it ~50% of training days. Without warming up any fat pinch (just hub work) I tried to pick it up and it stuck to my hand. Could have held it for 10 seconds, or maybe do some transfers. It seems like smoother textured blobs/implements do better in humidity. Shifted gears and decided to go for a PR. The 40 lb blob (previous PR) seemed unaffected by the humidity and didn't budge. I glanced at my 42 lb blob which had the exact same smooth brown finish as the 37. I thought what the heck. I grabbed it and it felt secure. It hopped. I gave it a quick wipe as I've never lifted it before and had been collecting dust. It wasn't easy, but it went up. First with the left then the right. Then I felt ballsy and tried to lift it with the thick hub 45 lb plate. Then I did the 42 and 40 in each hand. Though the 40 has grittier texture, because of the humidity they felt equal in difficulty. Right hand is a bit stronger too.

Everything felt strong. Had to try the plate flips which was the ultimate goal. I got one really good (but not very high) flip right handed and caught it. It was a perfect catch, but nowhere near enough height to decelerate it in time. This is the closest I've ever been, I've GOT to get this.

Hub Lifting

  • Left
    • 25 x 1, 1, 2, 3, 
    • 30 x 1, 1 (Left hand PR)
    • 27.5 x 1
    • 25 x 8s, 7s, 10s
  • Right
    • 25 x 1, 2, 2, 3
    • 30 x 1
    • 32.5 x 1 (felt easy)
    • 35 x couple fails, 1-2 high hops
    • 45 (Thick hub)
      • F, F, 1, 1, F, 1

Blobs

  • 37 lb (bottom)
    • Left and Right
  • 37 lb
    • Left and Right x 2 (very easy)
  • 40 lb
    • F
  • 40 lb (face)
    • hop (left and right)
  • 42 lb
    • hops
      • 1, 1
    • left (PR)
      • 1, 1, 1
    • right (PR)
      • 1, 1
  • 42 lb (left) + 40 lb (right)
    • hops x 2
    • Full lift!

Plate Flip

  • 55 lb Comp disc
    • 2 fails
  • 55 lb Hi-Temp
    • ALMOST!

Plate Pinch

  • 50 x 1
  • 60 x 1 (left hand PR)
  • 65 x f

1H Thick Pinch Block

  • 47.5 lbs x 4, 3, 3, 3, 2

Day 298:

Wrist Work

  • Forward Sledge Lever 
    • 10" x 15 x 5
  • Rear Sledge Lever
    • 14" x 15 x 5

Day 299:

2H Pinch Block

  • 80 lb
  • 95 lb
  • 125 lb
  • 135 lb - Eleven Month Goal Completed
  • 142.5 lb FAIL

Glob - messing around (25 lb)

Grippers (no set unless otherwise stated)

  • HG100 x 10 x 2
  • HG150 x 5
  • COC #1 x 3
  • Setting practice/technique
  • HG200 x 3
  • COC #2 attempts
    • CCS Fail
    • Narrow Set
      • 5 attempts each
        • 1 close RH only, LH very close

Day 300:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 20 lbs x 20 x 3 sets
    • Wrist Flexion direction (down)
      • 20 lbs x 20 x 3 sets

Day 301:

Wrist Work

  • Sledge Pronation/Supination
    • 11" x 10 x 3 (???)

Bending

Glob attempts (25 lb)

Day 302:

Plate Pinch

  • 50 x 3
  • 52.5 x 1
  • 55 x 1
  • 60 x 1
  • 65 x 1 (left and right) PR

Climbing

Note: Getting close to that 70 lb pinch!

Edited by DAVE101

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Posted (edited)

Month 11

Week 1:

Day 303:

Hammer Curl

  • 50 lbs x 5 x 5

Reverse Axle Curl

  • 45 lbs x 10, 8, 8

Wrist Work 

  • Reverse Wrist Curl
    • 45 x 15 x 3
    • 45 x 12 x 2
  • Wrist Curl
    • 75 x 15
    • 95 x 20, 15, 20

Grippers

  • Should not have done this last...
  • HG 200
    • Left: 3, 2, 2 (very hard last rep)
    • Right: 3, 3, 5

Day 304:

Climbing

DB Finger Curls

  • 50 x 10
  • 80 x 10 x 3
  • 50 x 20

Day 305:

Wrist Work

  • Forward Sledge Lever 
    • 10" x 15
    • 12" x 12
    • 12" x 10 x 3
  • Rear Sledge Lever
    • 14" x 15
    • 16" x 12 x 4

Axle Deadlift (2.0")

  • 130 x 10
  • 180 x 5
  • 220 x 3
  • 250 x 3
  • 270 x 2
  • 290 x F... 1
  • 270 x 2 x 5

Day 306:

Blob Work

  • 25 lb
  • 33 lb
  • 37 (bottom)
  • 37
    • Left: full lift
    • Right: hop
  • 40 
    • fail
  • 42 (bottom)
    • Left: full lift
    • Right: hop
  • 42
    • Left
      • Hop (99% of lockout)
      • Full lift
    • Right
      • full lift x 2
  • 37'
    • Few more full lifts

Plate Flip Attempts

  • 55 lb 
    • Notes: was able to land hand on the plate for both left and right.

Climbing

1H Thick Pinch Block

  • 50 lbs x 5 x 5

Day 307:

Bending

Day 308:

Climbing

Day 309:

Climbing

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 24 x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 24 x 3 sets
Edited by DAVE101

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Posted (edited)

Month 11

Week 2:

Day 310:

Wrist Work

  • Sledge Pronation/Supination
    • 10" x 10
    • 12" x 6 x 3
    • 11" x 10
    • 10" x 12

2H Plate Pinch (w/ pipe)

  • 90 x 5
  • 110 x 3
  • 130 x 1
  • 140 x 1

2H Pinch BLock

  • 110 x 5, 5, 5, 5, 10

Day 311:

Wrist Work

  • Reverse Wrist Curl
    • 45 x 15 x 5
    • 95 x 18, 18, 17, 16

Day 312: 

Axle Deadlift (2.0")

  • up to 290 x 1

Blob

  • 25 lb
  • 37 (bottom)
    • 1 each
  • 37
    • Low hop each

Climbing

Day 313:

Climbing

Wrist Work

  • Forward Sledge Lever 
    • 5 sets of 12
  • Rear Sledge Lever
    • 5 sets of 12

Bending

Ledge hangs

Day 314:

Hammer curls w/ Fatgripz

  • 30 lbs x 10 x 3

Reverse Axle Curls

  • 55 lbs x 8 x 3

Grippers

  • HG 100 x 10
  • HG 150 x 5, HG 100 x 5
  • CoC #1 x 3, HG 100 x 7
  • HG200 x 2
  • CoC # 2
    • no set attempt
      • left hand: far away
      • right hand: not so far
    • CCS attempt
    • Narrow set attempt x 2

Day 315:

Thick hub pinch

  • 45 lb plate BOTH HANDS

Day 316:

Climbing

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 35 x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 35 x 3 sets
Edited by DAVE101

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DAVE101

Month 11

Week 3:

Day 317:

Wrist Work

  • Sledge Pronation/Supination
    • 9" x 10 x 3

Axle Deadlift (1.9")

  • 105 x 10
  • 195 x 5
  • 245 x 3
  • 295 x 1
  • 325 x 1

Day 318:

Blobs

  • 25 lb
  • 33.5 lb
  • 37 lb
  • 42 lb (bottom)
    • 3-4 attempts, one full lift each hand
  • 42 lb 
    • 1 attempt - fail

Grippers

  • HG 100 x 10
  • HG 150 x 5, HG 100 x 5
  • HG200 x 2
  • CoC # 2
    • CCS attempt
      • L and R: millimeters!
    • Narrow set attempt
      • 2 attempts
        • RH close once
    • CCS attempts x 3

Day 319:

Wrist Work 

  • Reverse Wrist Curl
    • 35 x 15
    • 45 x 15 x 3
  • Wrist Curl
    • 75 x 15
    • 95 x 20 x 3

1H Thick Pinch Block

  • 50 lbs x 5 x 4
  • 50 lbs x timed hold (~10s)

Hub lifting

  • 25 lbs x 1 x 5
  • 35 lbs
    • LH:
      • Regular grip: Hop
      • Bent thumb: full lift
    • RH
      • Regular grip: High hop
      • Bent thumb: fail
    • Additional 2 attempts, not as good as first

Ledge Hangs

  • ~1" 80°
    • 10s, 20s, 20s, 15s, 8s

Day 320:

Climbing

Day 321:

Reverse Axle Curl

  • 55 x 12 x 3

Wrist Work

  • Forward Sledge Lever 
    • 10" x 10
    • 13" x 8 x 4
  • Rear Sledge Lever
    • 13" x 10
    • 17" x 8 x 4

Day 322:

Grippers

  • HG 100 x 10
  • HG 150 x 3, HG 100 x 5
  • HG200 x 5 x 5
    • Left: hard
    • Right: easy, had a couple more reps in me

Day 323:

2H Pinch BLock

  • 112.5 x 4, 5, 5, 5, 5, 6

Glob

  • 25 lbs x a couple lifts
Edited by DAVE101

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DAVE101

Month 11

Week 4:

Day 324:

Bending

Wrist Work

  • Sledge Pronation/Supination
    • 8" x 12 x 3

Day 325:

Grippers

  • HG 100 x 10
  • HG 150 x 5, HG 100 x 5
  • HG200 x 3, HG 150 x 5, HG 100 x 5
  • CoC # 2
    • CCS attempts
      • Left
        • grain of sand!
        • grain of sand again!
        • fail
      • Right
        • close
        • grain of sand!
        • grain of sand again!
      • Two more attempts each
    • No set attempt
      • one attempt each, not far
  • CoC # 1 x 10
    • (harder Right Hand for some reason)

DB Finger Curls

  • 70 lbs x 12 x 2

Day 326:

Wrist Work 

  • Reverse Wrist Curl
    • 25 x 20
    • 45 x 15, 15, 12
  • Wrist Curl
    • 65 x 20
    • 95 x 20, 16, 16 

Day 327:

Reverse Curl

  • 65 x 7 x 3

Day 328:

Blob work

  • worked up to 37 lb (bottom)
  • 37 lb failed x 3

1H Thick Pinch Block

  • 52 lbs
    • L: 1, 2, 5, 4, 4
    • R: 1, 2, 5, 4, 5

Day 329:

Grippers

  • HG 100 x 10
  • HG 150 x 5, HG 100 x 3
  • HG200 x 3,HG 100 x 5
  • CoC # 2
    • CCS attempt
      • not great
    • No Set attempt
      • pretty good!
    • CCS attempts
      • Left
        • 3 fails
      • Right
        • Good close! Was a perfect set. - Eleven Month Goal Completed
        • 2 fails
    • No Set attempt
      • felt good, really good left handed. Maybe mils but felt strong.
    • CCS Attempt2
      • 2 fails, RH was grain of sand close

DB Finger Curls

  • 80 lbs x 10 x 3

Day 330:

Band Expands

  • White
    • 25
  • Yellow
    • 4 x 10
Edited by DAVE101

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DAVE101

Month 11

Week 5:

Day 331:

1H Plate Pinch

  • 50 lbs
    • Left: 2, 2, 2, 3, 3, 2
    • Right: 3, 3, 3, 3, 3, 3

Wrist Work (volume)

  • Forward Sledge Lever 
    • 8" x 20 x 4
  • Rear Sledge Lever
    • 12" x 20 x 4

Axle

  • 220 x 5 x 4

Bending

Day 332:

Wrist Work

  • Sledge Pronation/Supination
    • 8" x 20 x 4

Day 333:

Grippers

  • ...
  • CoC # 2
    • CCS attempt
      • Right hand
        • Close
        • Close
      • Left Hand
        • no close
        • no close
    • No Set attempt
      • Close right hand, very weak left hand

Ledge Hangs

  • 1" ledge (80°)
    • 15s x 4
  • 1" ledge (90°)
    • 10s x 2
  • 1.5" ledge
    • 30s

DB Finger Curls

  • 75 lbs x 10 x 3

Day 334:

Blob Work

  • 25 lbs
  • 30 lbs
  • 33.5 lbs
  • 37 lbs (bottom)
  • 37 lbs 
  • 40/42 lb double attempts
  • 42 lb low hops
  • 37 lb 
    • 2 of 3 attempts

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 10 lbs x 30 x 3 sets
    • Wrist Flexion direction (down)
      • 10 lbs x 30 x 3 sets

Day 335:

Exactly 4 weeks left to get that 55 lb bumper flip

55 lb Bumper Plate

  • Timer: 16 minutes
    • 8 attempts each side
  • Toss and Catch
    • 2 sets, 3-5 reps

Wrist Work 

  • Reverse Wrist Curl
    • 25 x 20
    • 25 x 15
    • 45 x 16, 15, 16
  • Wrist Curl
    • 65 x 20
    • 95 x 20 x 3 

Day 336:

Wrist Work

  • Forward Sledge Lever 
    • 10" x 15 x 4
  • Rear Sledge Lever
    • 14" x 15 x 4

Day 337:

Climbing

Edited by DAVE101

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DAVE101

Month 12

Week 1:

Day 338:

Axle Deadlift (1.9")

  • 245 x 3 x 5

Wrist Work

  • Sledge Pronation/Supination
    • blood flow

Day 339 - Tuesday 6 November

Warm up

  • Light blob pinches, bumper picks, bumper high pulls, DB finger curls

55 lb Bumper Plate

  • Timer: 12 minutes
    • 3 attempts each side
      • left side: 1 of 3
      • right side: 2 of 3

~ ~ ~ ~ ~ O N E   Y E A R   G O A L   C O M P L E T E D ~ ~ ~ ~ ~

Narrative: Made sure to warm up sufficiently to avoid injury. I got it with my first right handed attempt, and a burden was lifted from my shoulders. Second attempt was a miss for both, third attempt was a success for both, one right after another. My primary goal is completed, but there is still some unfinished business. My "six month" goal to pinch 70 lbs is still at large, and I will work fervently to to pick those up in the next 25 days.

Day 340:

Wrist Work 

  • Reverse Wrist Curl
    • 25 x 20
    • 45 x 16 x 3
  • Wrist Curl
    • 45 x 20
    • 75 x 20
    • 95 x 20 x 3 

DB Curl

  • 50 x 20
  • 70 x 10
  • 80 x 10 x 5

Plate Pinch

  • 25x2
    • 3 reps each
  • 2x35 assisted
    • 3 reps each

2H Pinch Block

  • 100 lbs x 5, 8, 8, 8, 5

Day 341:

Wrist Work

  • Forward Sledge Lever 
    • 12" x 10 x 5
  • Rear Sledge Lever
    • 16" x 10 x 5

Hammer Curl w/ Fat Gripz

  • 30 x 12 x 3

Reverse Axle Curl

  • 45 x 15 x 3

Day 342:

Blob Work

  • 25
  • 30
  • 33.5
  • 37
  • 40
    • Fail
  • 42 (bottom)
    • low hop
    • high hop
  • 37
    • 5 singles
  • 42 (bottom)
    • full lift

Hub Picks

  • 25 lbs x 5-6

1H Thick Pinch Block

  • 52 lbs x 3, 1, 1 (FAIL)

Rock Ring Holds

  • 100 lbs
    • 10 sec x 5 (repeaters) x 2

Day 343:

Bend, Climb, mini blob curls

Day 344:

Wrist Work

  • Wrist Roller
    • Wrist Extension direction (up)
      • 20 lbs x 25 x 3 sets
    • Wrist Flexion direction (down)
      • 20 lbs x 25 x 3 sets
    • Notes - this was extra sloppy, should drop to 20 reps tops next time

DB Finger Curls

  • 80 lbs x 12 x 4
Edited by DAVE101

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DAVE101

Month 12

Week 2:

Day 345:

2H Pinch Block:

  • 115 x 5 x 5

Axle Deadlift (1.9")

  • 240 x 4 x 5

Day 346:

Reverse Axle Curl

  • 55 x 10 x 3

Wrist Work

  • Sledge Pronation/Supination
    • 8" x 20 x 2

Day 347:

Ledge Hangs

  • 1" ledge (80°)
    • 10s + 10s
    • 10s + 10s + 10s
  • 1.5" ledge
    • 20s x 2

Day 348:

Wrist Work 

  • Reverse Wrist Curl
    • 25 x 20
    • 45 x 16, 15, 15, 15
  • Wrist Curl
    • 45 x 20
    • 75 x 20
    • 95 x 20 x 3 

Day 349:

Blob Work

  • 25
  • 30
  • 33
  • 37
  • 38 (Legacy)
  • 44 (Legacy
    • Hops
    • Full Lift
  • Slick 40 (bottom)
    • fail
  • 42 (bottom)
    • low hops
  • 37 (face)
    • L: full lift
    • R: 90% lift

1H Thick Pinch Block

  • 50 lbs x 2. 3, 2, 2, 1

Day 350:

Band Expands

  • green
    • 20 x 5

Day 351:

Wrist Work

  • Forward Sledge Lever 
    • 12" x 10 x 5 (sloppy)
  • Rear Sledge Lever
    • 16" x 10 x 5
      • felt good, go up to 17" next week

DB Finger Curls

  • 50 x 15
  • 70 x 10
  • 80 x 13 x 5
Edited by DAVE101

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DAVE101

Month 12

Week 3:

Day 352:

Axle Deadlift (2.0")

  • 220lbs x 5 x 5

Day 353:

Climbing

Day 354:

2H Pinch Block

  • 80 x 5
  • 100 x 5
  • 117.5 x 5 x 5 (hard)

Wrist Work

  • Wrist Roller (extra thick)
    • Wrist Extension direction (up)
      • 10 lbs x 25 twists x 3 sets
    • Wrist Flexion direction (down)
      •  10 lbs x 25 twists x 3 sets

Day 355:

Blob work

Hammer Curl w/ Fatgripz

  • 30 lbs x 12 x 4

Day 356:

Wrist Work

  • Sledge Pronation/Supination
    • 8" x 15 x 4

Day 357:

DB Finger Curl

  • 50 x 15
  • 80 x 14, 12, 14, 12, 14

Day 358:

Axle Deadlift (1.9")

  • 245 x 5 x 5

Blob Work

  • 40 lb
  • 44 lb Legacy
    • RH only

Climbing

Wrist Work

  • Wrist Curl
    • 95 x 20, 17, 15
  • Reverse Wrist Curl
    • 45 x 12 x 5
Edited by DAVE101

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DAVE101

Month 12

Week 4:

Day 359:

Plate Pinch

  • 50 lbs
  • 55 lbs
  • 60 lbs
  • 50 lbs x 3, 3, 4, 4

Hub Lift

  • 25 lbs
  • 35 lbs
    • high hops
    • full lifts
  • 25 lbs timed holds
    • L: 8s. 8s. 10s, 7s
    • R: 10s, 10s, 10s, 9s, 10s

Day 360:

Ledge Hangs

  • 1" (80°)
    • 15s, 15s, 10s
  • 1"
    • 10s, 8s, 8s

Day 361:

Wrist Work

  • Forward Sledge Lever 
    • 10" x 12 x 5
  • Rear Sledge Lever
    • 16" x 12 x 5
      • felt good, go up to 17" next week

DB Finger Curls

  • 80 lbs x 15, 10, 12, 12

Day 362:

2.5" Titan Rolling Handle

  • 110 lbs x 5, 5, 5, 5, 3

1H Thick Pinch Block

  • 50 lbs Timed Hold
    • 5 sets <5 seconds

2h Thick Pinch Block

  • 125 lbs x 1 x 5

Blob

  • 25 lbs
    • Timed hold: 44 seconds

Day 363:

Band Expands

  • green
    • 20
  • Yellow
    • 15 x 5

Day 364:

Band Expands

  • green
    • 25 x 5

Day 365:

Axle Dead (2.0")

  • 300 x 1
  • 320 x F
  • 310 x 1 (no pause)
  • 310 x 1 (no pause)
  • 310 x F

Wrist Work

  • Sledge Pronation/Supination 
    • 10" x 10 x 4
  • Wrist Roller 
    • Wrist Extension direction (up)
      • 10 lbs x 30 twists x 3 sets
    • Wrist Flexion direction (down)
      •  10 lbs x 30 twists x 3 sets

-----------------------------

One year of training complete - 15 days missed

Edited by DAVE101
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DAVE101

Continuing 365 days of training

December 3rd (Make-up day 1 of 15)

Climbing

December 4th (2 of 15)

Wrist Work

  • Wrist Curls
    • 95 x 20 x 3
  • Reverse Wrist Curls
    • 45 x 15 x 4

 

 

Edited by DAVE101

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richcottrell
On 11/26/2018 at 10:23 PM, DAVE101 said:

 

One year of training complete - 15 days missed

Congratulations. You really stuck to your program.  One full year with just 15 days off is real impressive to me.  I have a hard time getting 15 days in a month!

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DAVE101

Thanks man. It forced me to have a plan instead of just dabbling and trying to PR all the time.

---

December 5th (3 of 15)

Ledge Hangs

2.5" Rolling Handle

  • 80 lbs x 10 x 5

December 6th (4 of 15)

Plate flip attempts

  • 3-4 attempts with 25kg comp bumper

December 7th (rest)

December 8th (5 of 15)

Grip Comp

  • Grippers, 20mm
    • 115 RGC
  • 2H Euro
    • 157.xx
  • IM Axle
    • 323.xx

December 9th (6 of 15)

Inch Pinch

  • 20 lbs x 5
  • 30 lbs x 5
  • 35 lbs x 3
  • 40 lbs
  • 45 lbs (PR)

2.5" Rolling Handle (Trilobite)

  • 50 lbs x 5
  • 100 lbs x 5
  • 110 x 5
  • 120 x 3
  • 127.5 x 1
  • 135 x F
  • 130 x 1 (R hand only)

Wrist Work

  • light Pronation/Supination

December 11th (Day 7 of 15)

Wrist Work

  • Sledge Pronation/Supination 
    • 8" x 15 x 3
Edited by DAVE101

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December 12th (Day 8 of 15)

Climbing

2.5" Rolling Handle (Trilobite)

  • 85 lbs x 5
  • 110 lbs x 1
  • 120 x 1
  • 130 x F
  • 125 x 1 (R hand only)

Inch Pinch / Double Shallow Inch Pinch / Double Inch Pinch

  • 30 lbs / 50 lbs / 50 lbs 
    • max hold for time

December 14th (Day 9 of 15)

Climbing

1H Thick Pinch Block

  • 45 x 5 x 3

2H Pinch Block

  • 100 lbs timed hold 
    • ~21 seconds

December 15th (Day 10 of 15)

Grippers

  • HG100
  • HG150
  • COC #1
  • HG200
  • COC #2
    • No set attempts
      • Right only, 1 rep
    • CCS
      • Right only, 2 closes
    • 5 total attempts each
  • COC #1 x 10

Axle Deadlift (2.0")

  • 280 x 1
  • 300 x 1
  • 300 x F (flexed wrist)
  • 300 x 1
  • 305 x 1
  • 270 x F (flexed wrist)
  • 270 x 1
  • 240 x 3
  • 240 x 5 x 3

Wrist Work

  • Forward Sledge Lever 
    • 12" x 10 x 3
  • Rear Sledge Lever
    • 17" x 10 x 3

DB Finger Curls

  • 80 lbs x 10, 11, 12

December 16th (Day 11 of 15)

Blobs

  • 30
  • 33.5
  • 37
    • some fails
  • 40
    • some fails
  • 42 (bottom)
    • full lift (RH only) x 2
    • hops left and right

1H Plate Pinch

  • 2x25 x 3, 4, 5 reps

December 17th (Day 12 of 15)

Wrist Work

  • Reverse Wrist Curl
    • 45 x 16, 16, 16, 14
  • Wrist Curl
    • 95 x 21 x 3 (go up in weight)
Edited by DAVE101

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