Ruairi Posted June 22, 2018 Share Posted June 22, 2018 Goals Set on 15th June 2018 COC 3: Now I can close it with a relatively wide set, but not with Credit card : Goal - COC 3 certification. COC 3.5: Now - 1 cm from close : Goal - parallel set close. GHP 8: Now - 1cm from close: Goal - parallel set close Iron Mind Pinch Grip Block: Now - 27.5kg: Goal - 35kg Iron Mind Rolling Thunder: Now - 67.5: Goal - 80kg Right Hand MM2, Left Hand MM1 Grippers, Rolling Thunder and IM Block June 22th, 2018 * This is not a standad routine, I haven't done RT or Block in 3 months Warm Up: Right and Left Hands R&LH 8 CC Reps x COC 0.5* Good *Filed Gripper R&LH 3 CC Reps x COC 1.5 Good R&LH 3 CC Reps x COC 2* difficult on 3rd rep *Filed Gripper R&LH 1CC Rep x COC 2.5 comfortable R&LH 1CC Rep x GHP 6 Comfortable Right, Fail with left Right Hand Training - Gripper Phase 1 RH 1 CC Rep x COC3 Fail > 3mm from close RH 1 CC Rep x COC3 Fail > 2mm RH 1 CC Rep and Negative x COC 3.5 1CM from close needed help from other Hand RH 1 CC Rep COC 3 1mm - getting better, need to warm up more RH 1 CC OC* Rep x COC 2.5 *Over Crush held for 5 sec RH 1 CC Rep COC 3 Very close <1mm *** Right Hand Training - IM Block RH 3 x 1 rep Block 17.5KG 1st and 2nd rep heavy strain on Forearm RH 1 x Block 20kg ok RH 1 x block 22.5kg ok RH 1 x block 25kg good RH 1 x block 27.5kg barely did it , that’s it for right hand Right Hand Training - IM Rolling Thunder RH 1x IM RT 32.5KG Fine RH 1 x IM RT 42.5KG Good RH 1 x IM RT 55KG good RH 1 x IM RT 65KG good RH 1 x IM RT 70KG PB**** Right Hand: grippers 2nd phase RH 3CC Reps x COC 0.5* Good *Filed Gripper RH 1CC Rep x COC1* Good *Filed Gripper RH 1CC Rep x COC 2* Not fully *Filed Gripper RH 1CC Rep x COC 2.5 No ******Hand very weak, 1 hour rest: Right Hand: grippers 3nd phase RH 3 CC Reps x COC 0.5* Good *Filed Gripper RH 1 CC Rep x COC1* Good *Filed Gripper RH 1 CC Rep COC 1.5 Good RH 1 CC Rep COC 2 ok RH 1 CC Rep COC2* ok *Filed Gripper RH 1 CC Rep COC2.5 Good RH 1 CC Rep COC 3 Good 1mm from close RH 1 Rep COC 2 Strap hold 5kg, 4 Sec Good RH 1x CC Over Crush COC2.5 - 10 sec Very good RH 1x CC Over Crush COC2.5 - 3 sec Good Left Hand: Gripper Training Phase 1 LH 1 CC Rep x COC3 Fail > 7mm LH 1 CC Rep x COC3 Fail > 7mm LH 1 CC Rep and Negative x COC 3.5 2 CM from close needed help from other Hand LH 1 CC Rep COC 3 Fail 1mm - getting better, need to warm up more LH 1 CC OC* Rep x COC 2.5 *Over Crush held for 5 sec LH 1 CC Rep COC 3 4mm - Good Left Hand Training - IM Block LH 3 x 1rep Block 17.5KG 1st rep too much strain on Forearm LH 1 x Block 20 Good LH 1 x block 22.5 Fine LH 1 x Block 25 good LH 1 x Block 27.5 good LH 1 x block 30 Fail LH 1 x block 30 Fail LH 1 x block 28.75 PB ******* Left Hand Training - IM Rolling Thunder LH 1x IM RT 32.5KG Fine LH 1 x IM RT 42.5KG Good LH 1 x IM RT 55KG good LH 1 x IM RT 65KG good LH 1 x IM RT 70KG PB**** Left Hand: grippers 2nd phase LH 3CC Reps x COC 0.5* Good *Filed Gripper LH 1CC Rep x COC1* Good *Filed Gripper LH 1CC Rep x COC 2* Not fully *Filed Gripper LH 1CC Rep x COC 2.5 Bad - Very Weak ******Hand very weak, 1 hour rest: Left Hand: grippers 3nd phase LH 3 CC Reps x COC 0.5* Good *Filed Gripper LH 1 CC Rep x COC1* Good *Filed Gripper LH 1 CC Rep COC 1.5 Good LH 1 CC Rep COC 2 ok LH 1 CC Rep COC2* ok *Filed Gripper LH 1 CC Rep COC2.5 Good LH 1 CC Rep COC 3 Good 1mm from close LH 1 Rep COC 2 Strap hold 5kg Fail LH 1x 2.5 OC 5 sec Good R&LH And Lastly... some thumb and small finger work with mini grippers until fingers fail R&LH Right and Left forearm and hand well cooked at this stage.. Game over!!! Probably do a full gripper session in 4 -5 days, No RT or Block for a few weeks. Quote Link to comment Share on other sites More sharing options...
Ruairi Posted July 4, 2018 Author Share Posted July 4, 2018 Training Session July 4th, 2018 no proper training for 12 days, just some minimum gripper warm ups. Really bad, gotta get in 2-3 sessions a week. Feeling good today though Warm Up Right and Left R&LH 10 CCS Reps x COC 0.5* v good *Filed R&LH 5 CCS Reps x COC 1* v good *Filed R&LH 3 CCS Reps x COC 1.5 v good R&LH 2 CCS Reps x COC 2 v good R&LH 1 CCS Reps x COC 2* v good *Filed R&LH 1 CCS Rep x COC 2.5* v good *Filed Right Hand Training - Gripper RH 1 CCS x COC3 Good Video RH 1 CCS x COC3 Good Video RH 1 x GHP 9 (219) Negative Good Video RH 1 CCS x COC 3 (150) New >3mm RH 1 OC Rep x COC 2.5* (132) ok *Filed RH 1 COC 3.5 (178) Negative Good Video RH 1 CCS X COC 3 Good Video RH 1 CCS x COC 3 (150) New ok Video RH 1 X COC 3 Silver bullet hold 2.5kg ok Video RH 1 CCS OC x COC 2 15 sec RH 8 CCS Reps x COC 2 Tired RH 8 CCS Reps x COC 1.5 Tired Left Hand Training - Gripper LH 1 CCS x COC3 ok Video LH 1 CCS x COC3 ok Video LH 1 COC 3.5 (178) Negative ok Video LH 1 CCS x COC 3 (150) New >4mm LH 1 OC Rep x COC 2.5* (132) ok *Filed LH 1 COC 3.5 (178) Negative Good Video LH 1 CCS X COC 3 Good Video LH 1 CCS x COC 3 (150) New >3mm Video LH 1 CCS OC x COC 2 7 Sec LH 4 CCS Reps x COC 2 Tired LH 4 CCS Reps x COC 1.5 Tired Palms Up Dumbell Wrist Curl LH & RH 15kg per DB x 8 LH & RH 20kg per DB x 8 LH & RH 25kg per DB x 2 Palms Down Dumbell Wrist Curl LH & RH 15kg per DB x 8 LH & RH 15kg per DB x 8 Alternate Hammer Curl LH & RH 15kg per DB x 8 LH & RH 20kg per DB x 6 LH & RH 22.5kg per DB x 6 Plate Pinch Curls LH & RH 5kg x 8 LH & RH 10 kg x 5 Other exercizes on calfs and abs, quite mild *Next Gripping session more crushing especially on COC2.5 filed Gripper *Need to build bicepts shoulders, legs and Chest, all quite weak COC 3 CCS RH 1st attempt COC3 CCS RH 2nd attempt COC 3 CCS RH 3rd attempt COC 3 CCS RH 150 - New Gripper COC 3.5 Right Hand 178 GHP 9 RH 219 COC 3 RH silver bullet 2.5 kg COC 3 CCS LH 1st attempt COC 3 CCS LH 2nd attempt COC 3.5 LH 178 COC 3 CCS new 150 Reasonably good. My new COC 3 seemed a bit tougher than my old one. Apart from that, it was quite a positive training session. 1 Quote Link to comment Share on other sites More sharing options...
Ruairi Posted July 5, 2018 Author Share Posted July 5, 2018 Training Session July 5th, 2018 Take it easy today, Left hand weak, Right Forearm and bicept sore No wide CCS today, careful of injuring bicepts, wrists and forearm after yesterday Warm Up Right and Left R&LH 10 MMS Reps x COC 0.5* v good *Filed R&LH 1 MM Rep x COC 1* v good *Filed R&LH 1 MM Rep x COC 1.5 v good R&LH 1 MM Rep x COC 2 v good Right Hand medium difficulty Training - Gripper RH 1 MM Rep x COC 2* v good *Filed RH 1 MM Rep x COC 2.5* v good *Filed RH 1 MMS x COC3 150 Clean RH 1 x GHP 8 Negative Getting Very close 3mm RH 3 MMS Reps x COC3 3rd rep not perfect RH 1 COC 3.5 (178) Negative Good RH 1 x GHP 8 Negative Good RH 1 x COC 4 Negative ok 1.5 cm RH 8 MMS Reps x COC 2 v good Left Hand Light Training - Gripper LH 10 MMS Reps x COC 2 v good LH 15 MMS Reps x COC 1.5 v good Overall, very surprised I was able to do anything after yesterday. Best was GHP 8, the parallel close before end of year is looking like it may happen. I have videos of many of the above, but since there is no PB, I won't bore you with them. I'm guessing I'll be out of action for a few days. Quote Link to comment Share on other sites More sharing options...
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