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acorn

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35 minutes ago, WestSlope said:

The concentric is a regular gripper close then the hydraulics engage and govern the eccentric? Genius.

Something like that. Foot switch activated. Base torsion spring on it roughly #1.5 level. Nothing else like it and it doesn't get any better if one wants to do eccentric work. If my recovery was better I would be using it more. But recovery has been crummy lately. 

Edited by acorn
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6 hours ago, acorn said:

Haha, lemme see what I can do. I will have to get video of the new crane scale in use. Just came in yesterday. This is the one I got: https://www.amazon.com/gp/product/B00GCG6BPE/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

This was a couple years back with the tool before I built the current control box. Thinking of calling it The Last Word Gripper System.  Will grab some more video next time I use it. Have done a good bit of work on an adjustable tension air spring system to use with it too. 

 

 

Man, that is cool. 

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14 hours ago, Adam Juncker said:

Man, that is cool. 

Thanks man.

Trained a little last night

10-4-2018

Last Word Gripper System (LWGS)

Bunch of Negatives in 3 - 8 rep sets. Not max effort resisting. Going until tough to close the #1.5 base tension then stopping set. Lost count. 20+ total reps per hand.

Forkulator Wrist Ext 10# x 16

Forkulator Wrist Curl 12.5# x 20

Sledge front lever reps - 6#

TheraBar Tennis Elbow prehab work - 12x per arm

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  • 2 weeks later...

Have done a little here and there since last posting. Last night I headed over to the Gym for the first time in months

10-18-2018

treadmill 10min

Squats 10x135, 5x185

Close grip Bench 8x 135, 5x205

Bench Press 10x 225

Standing Overhead Press 2x 5r x 135#

Grippers

LH up to 149# #3 x miss by hair

RH up to 169# #3.5 and 160# adj BBE x 4

50# KB press x 10 each arm

Pullups BW (270#) x 6

Therabar 12x per arm

Stretching

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Did a little last night

16Kg KB swings 20/arm

Inch loadable handle DL

LH - 102.5# x 5, 102.5# x 5, 124.5# x 6, 145 x 0 - 3"

RH - 102.5# x 5, 102.5# x 5, 124.5# x 5, 145 x 4 1/2 ( got last one to lockout but was coming out and used other hand to support on way down)

Gripper Hold

Filed #2 each hand - as long as possible, 1 set

 

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Hit the Gym last night and brought the grippers. Did the Forkulator work when back at home as well as stretching.

10-25-2018

Treadmill fast / incline 12min

Squats - 135x8, 205x8

Close Grip Bench - 135x6, 205x6

Bench Press - 225 x 3, 245 x 9

Grippers - #T x a bunch, #1.5x 5

LH - #2 x 5, 117# x 5, 149# #3 x 2, 134# #2.5 x 4 (20mm block set), Filed #2 - Block set reps

RH - 117# x 5, 149# #3 x 5, 169# #3.5 x 2, 160# adj BBE x 4 (20mm block set), Filed #2 - Block set reps

Standing Overhead Press - 135x6, 135x9

Pullups - 275 BW x 8

TheraBar Tennis elbow prehab - 12reps / arm

Forkulator Wrist extensions - 11# x 16

Forkulator Wrist curls - 17.5# x 20r

Stretching

 

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Doesn't look like any Euro work for Gripmas?  

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4 minutes ago, climber511 said:

Doesn't look like any Euro work for Gripmas?  

Been slacking. Got a wisdom tooth out recently as well as some other dental work and it is still bugging the heck out of me. I should be doing Saxon bar though. I typically don't switch to Euro until about 2 or 3 weeks out from a comp that has it. Still planning on coming just not expecting a stellar performance.

- Aaron

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Trained last night 

10/28/2018

KB swings then clean and press without stopping 16kg, 10x sw, 10x c&p per arm

Saxon bar DL

5x130, 5x130, 5x174, 4x220, 4x220, 4x220

Gripper OC - Filed #2 each hand

Thumb work

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A bit of training last night on thickbar.

16Kg KB swings - 30x / arm

Inch DB Handle 

100# x 5 rows

DL - LH - 122# x 3, 133 x 1, 133 x 1, 122 x 0

DL - RH - 122# x 5, 142 x 3, 152 x almost 3, 152# x 1, 142# x 5

Forkulator 

Extensions - 12.5# x 9

Flexion - 18.75# x 10, 15# x 10

20181030_210718.thumb.jpg.5e9b959d02a9be1f8abaa4653c20926b.jpg

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Got my butt to the gym after work last night.

11/1/2018

15min treadmill

Squats 

8x135, 8x225

Close grip Bench press

8x 135, 7x 205

Bench Press

3 x 225, 5 x 265#

Standing Overhead Press

5 x 135#, 8 x 145#

Pullups 

9x BW (280)

Stretching

 

Forearms and hands are still a bit sore so held off on grippers.

- Aaron

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Trained last night. First time with left since an injury on Sunday involving an Angle grinder and left hand. Was pretty uncomfortable at the start due to scab and skin pulling when closing hand but I made it though. Starting transition to Euro and did the Axle for the first time in ages.

11/6/2018

KB swings - 16kg x 20/hand

2H Pinch DL - 48mm wood pinch block with loading pin

0x 77.95Kg, 0x 77.95Kg, 3x 77.95Kg, 3x 77.95Kg, 5x 77.95 Kg, 8x 77.95Kg, 10x 77.95Kg, 87.95Kg x 1 (5sec hold), 87.95Kg x 1 (5sec hold)

Thumbless Axle RDL 

5x 55.52Kg, 5x 85.52Kg, 6x 105.52Kg

Axle DL

135.52Kg x 3, 135.52Kg x 5

Inch Handle DL 

RH - 142# x 3

LH - 142# x 0 ~ 2"

 

Sore today

 

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On 11/7/2018 at 2:32 PM, acorn said:

First time with left since an injury on Sunday involving an Angle grinder and left hand.

gotta watch out for those angle grinders....  i've had them jump up and bite me several times. 

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12 minutes ago, Adam Juncker said:

gotta watch out for those angle grinders....  i've had them jump up and bite me several times. 

Thanks buddy, it happens sometimes. Never had such a dramatic rip right out of my hands moment before though. Looks like this today20181109_080434.thumb.jpg.65bffb60ddadb4bc0b8b0e837ff65c18.jpg

Went and trained at the gym and did grippers last night. Probably not the best idea as I paid for it in pain after.

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Training last night, that I remember anyway.

11/8/2018

15min treadmill

Squats 

8x135, 10x225

Close grip Bench press

8x 135, 4x 225

Bench Press

3 x 225, 6 x 265#

Standing Overhead Press

5 x 135#, 6 x 155#

Pullups 

6x BW (280)

Curls (standing straight bar)

6x 135#

Grippers - 8x#1.5

LH - 117# x5, 149# x2, 134# ~ 5sec, 5sec, Filed #2 ~ 10sec

RH - 134# x 5, 169# x 1 ~ 5sec, 5sec, Filed BBGM ~ 10sec

Stretching

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Training from last night. First time on the Euro since April I think.

11/14/2018

10min treadmill

Squats 

8x135, 14x225

Close grip Bench press

8x 135, 5x 225

Bench Press

3 x 225, 8 x 265#

Standing Overhead Press

5 x 135#, 8 x 155#

Grippers - 8x#1.5

LH - 117# x5, 134# x 3, 149# x 3, 134# ~ 5sec, Filed #2 ~ 10sec

RH - 134# x 5, 149# x 3, 169# x 3, 165# ~ 5sec, Filed BBGM ~ 5sec

Curls (standing straight bar)

8x 135#

Therabar - Tennis Elbow prehab work

12x / per arm

____________

1hr later at home

2HP - Euro Pinch

4x 46.06Kg, 3x 66.06Kg, 3x 86.06Kg, 3x 96.06Kg, 3x 96.06Kg, 3x 101.06Kg, 8x 86.06Kg

 

Sore today

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  • 2 weeks later...

Been slacking on recording stuff here.

Trained some last night though lacked CNS drive by the time I got to the grip work. So did not push too hard on that being 10 days out from Gripmas.

Bench went well though.

11/27/2018

8min treadmill

Squats 6x 135#, 15x 225#

Close Grip Bench 8x 135#, 5x 225#

Bench 3x 275# (paused), 3x 275# (paused, 8x 275# touch and go

Standing Overhead Press 5x 135# , 9x 155#

Grippers #1.5 x 5

LH 117# x 5, 134# x 3, 149# x 1 block set, Filed #2 x 1 3sec hold

RH 134# x 5, 149# x 3, 165# x 1 Block set, 169# x 1 Block set - 3sec hold

Standing curls 8x 135#

______________________________

Back at home

2H Euro Pinch 

4x 46.06Kg, 3x 66.06Kg, 3x 86.06Kg, 1x 96.06Kg, 2x 96.06Kg, 0x 106.06Kg, 1x 106.06Kg

Thumbless Axle RDL 5x 85Kg

 

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  • 2 weeks later...

Had a good Gripmas contest on 12/8/2018

Top lifts were:

Grippers 20mm BS - 165#. missed 170# by a hair

Euro Pinch 54mm - 257.3# (contest PR by 1.25#). Broke 267 off ground on 5th attempt an inch or 2. Probably should have tried 262 instead.

Axle DL - 363.7#

The grippers were a bit weak for me but really happy with the other 2 lifts as those are well above training levels. The extra rest before the comp helped.

Also did the Manna-nuff a few times. Won the medley and messed around with many implements available over the day.

Still sore today.

Working on figuring out training plan for the next few months leading up to SW regionals. Considering an experimental plan to bring grippers up that does not use grippers as the primary tool. Want to test a new unreleased prototype tool related to this.

- Aaron

Edited by acorn
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Congrats on that beastly pinch PR, Aaron!

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On 12/11/2018 at 5:47 PM, EricMilfeld said:

Congrats on that beastly pinch PR, Aaron!

Thank you! 

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Hit the gym and trained last night.

12/13/2018

Treadmill 10min

Close Grip Bench - 8x 135#, 6x 225#

Bench - 3x 285# paused, 3x 285# paused, 4x 285#

Squats - 5x 135#, 10x 225#

Standing Behind Neck Overhead Press - 8x 135# (dead stop on shoulders)

Straight Bar Curls - 10x 135#

Grip work on new prototype

- Aaron

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Training last night. 

12/19/2018

Gym 

Treadmill - 10min

Squats (Explosive) - 8x 135#, 3x 185#, 3x 225#, 3x 275#

Close grip Bench - 8x 135#, 6x 225#

Bench Press (CAT style) - 3x 225#, 2x 275#, 2x 295#, 1x 315#, 3x 275# (Paused - CAT). 3x 275# (Paused CAT), 5x 275# (first 3 paused)

Standing Behind Neck Press - 10x 135#

Home

Saxon Bar Pinch DL

5x 130#, 3x 196#, 1x 218#, 1x 218#, 1x 218#, 1x 240#

Grip work on new prototype

Therabar Tennis elbow rehab/prehab - 12x / arm

Golf ball rolling of forearm knots.

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Got a chance to train yesterday after all the xmas eating the day before. Had a pretty good session though I was pretty wiped before I even started grip work and had to push a little to get through that.

12/26/2018

Treadmill 11 min

Squats - 5x 135, 3x 185, 3x 225, 5x 295#

Close grip bench - 5x 135, 8x 225#

Bench Press - 3x 225, 3x 275, 2x 295, 3x315#, 3x 275 (CAT style - paused ), 3x 275 (CAT style - paused)

Standing Overhead Press - 5x 135, 5x 185#

Grippers #T x 10, #1.5x 5

LH #2x 3, 134# x 3

Saxon bar pinch DL - 3x 130, 3x 196, 1x 218, 1x 218, 1x 242, 1x 253

Grip work on new prototype 

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Training from last night. Its my 10th workout involving bench, etc since I started back in October. Pretty happy with how things are progressing and feeling stronger each workout. Fighting a little bit of tennis elbow left side and need to get more consistent with therabar to clear that up. Grippers went well despite not having really trained them since Gripmas about a month ago. Work with the new prototype that I hoped would have good gripper crossover is working as expected. Sore today.

1/2/2019

Treadmill 13min

Close Grip Bench - 5x 135#, 5x 225#

Bench Press - 3x 275#, 2x 295#, 3x 325#, 3x 225# ( Paused, CAT style)

Squats - 5x 135#, 3x 185#, 3x 225#, 3x 275#, 5x 315#

Standing Behind Neck Press - 5x 135#

Standing Overhead Press in front - 4x 195#

Grippers - #T x10, #1.5x 5

LH #2 x 3, 134# #2.5 x 3, Filed #2 OC 6sec, 6sec

RH 134# #2.5 x3, 149# #3 x 3, 165# adj BBE x 5 (last one with 3sec OC)

Grip work on new Prototype

Band extensor work - 3 sets

Sledge levers for reps - front and rear

 - Aaron

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9 minutes ago, acorn said:

 

Grip work on new Prototype...

 - Aaron

Dun dun dunnnnn!

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