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Fist of Fury

Another Rolling Thunder Log

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Fist of Fury

I will log my thick bar training here, separate from my other training log to easier keep track of what I did, later on.

It will be a boring log for sure because I will not set any goals in numbers. The only goal is to train thick bar consistently for one year and try to get stronger, see where it leads me. Main focus will be RT but I will do a lot of other exercises as well. Best lift so far was 84 kg and 2x2 with 75 kg thumbless. Best axle was 140 kg. Best wrist wrench almost 40 kg. As I said no particular goals in numbers, will just focus on getting stronger.

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Fist of Fury

Friday 19/10/18

Warmup with grippers to one attempt on FBBC 4X 158 lbs, 5 mm off with left and 1-2 mm off with right.

Rolling Thunder
LH: 60 kg 3x15 sec
RH: 58 kg 3x15 sec

Radial & Ulnar Deviation with Judo Belt
2x50

Wrist Wrench Wrist Curl
23 kg 3x8

Grippers
COC#2 TNS - 5 reps

MoonTop
Up to 14.1 kg then 3 sets of max holds with 11.6 kg.

Hands felt like trash. Maxed out on rolling thunder and did a lot of plate curls Wednesday.
 

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Fist of Fury

Sunday 21/10/18

Reverse Grip ATB (L)
28 kg 2x10 sec

Dumbbell Row
52 kg: 5, 5, 10

Gripper CCS
RB160 1x3
COC#2 1x3

Rolling Thunder
LH: 70 kg 5x3 sec
RH: 68 kg 5x3 sec

MoonTop
3 x max hold with 11.6 kg

Square Rolling Handle
LH: 36 kg: 2x30 sec
RH: 36 kg: 26 sec, 17+7 sec

Barbell Curl
40 kg 1x8
50 kg 1x3
55 kg 1x1
50 kg 2x3
40 kg 1x8

Neutral Grip Pull-Ups 2.0" Grip
98.5 kg: 5, 3+2.

 

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Fist of Fury

Tuesday 23/10/18

Bad day. Both of my cars are broken, one is in for an engine swap right now. Have been cycling for more than a month, mostly uphill also. I haven't changed my diet, lost about 5 kg's during this time and I can feel it affects my strength for PL. I will not eat more though because I think it will be better for me in the long run. I felt much better when I was around 85-95 kg.

Did some grip but felt weak there also. Did 13 seconds silver bullet with the 175 lbs #3.5. It was okay since I got a bad set. Couldn't even set it with left, probably fatigued from thick bar.

Did some lifts with the Inch trainer at 58 kg and some 1H deadlifts with a barbell.

 

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Fist of Fury

Thursday 25/10/18

Warmup with grippers, felt bad so a stopped early. Feels really good to not have any gripper goals set, so if I have a bad day like I had today I can just put them away and not feel bad about it.

Rolling Thunder Thumbless
Up to 77 kg with LH, not pretty but it went up.

Rolling Thunder
LH: 60 kg 3x15 sec
RH: 58 kg 3x15 sec

IM Blockbuster
28 kg 5 singles with a few seconds hold, didn't count, not important since it's mostly about friction anyways.

MoonTop
3 x max holds with 11.85 kg

Reverse Grip ATB (L)
28 kg 2x10 sec, this felt a lot better to do after the MoonTop.

Square Rolling Handle
LH: 36 kg: 2x30 sec
RH: 36 kg: 30s, 27+3s

IMHH Sup/Pro
3x15

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Fist of Fury

Friday 26/10/18

Warmup with wide grip bench press, so much easier than narrow but it really hurts my thumb and wrist so I will only go light. Good thing is that it didn't hurt my shoulders, first time I did it in probably three years.

1H Plate Pinch
3x10 kg - a few lifts.

Rolling Thunder
LH: 70 kg 5x3 sec
RH: 68 kg 5x3 sec

Dumbbell Row
52 kg: 5, 5, 12

Leg Raise with Neutral Grip 2" Thumbless
2 sets to failure, I will feel this tomorrow.

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Fist of Fury

Sunday 28/10/18

Grippers
Tetting grippers
77# 3x10
128# 2x2
140# 2x1
133# 1x2

IM Blockbuster
25 kg 3x15 sec

Rolling Thunder
LH: 61 kg 3x15 sec
RH: 59 kg 3x15 sec

Barbell Curl
A few sets, didn't count.

MoonTop
3 sets to failure with 11.85 kg

Reverse Grip ATB (L)
28 kg 2x10 sec

Radial & Ulnar Deviation with Sledge
2x30

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Fist of Fury

Monday 29/10/18

Grippers
Tetting grippers
78# 1x5
128# 5x1
140# 2x1
133# 3x1

Rolling Thunder
LH: 70 kg 5x4 sec
RH: 68 kg 5x4 sec
Was hard today, dropped the weight right at the 4-count on last rep with each hand. Will rest for a few days now until I train again.

Rubber band Extensions
3 sets

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Fist of Fury

Wednsday 31/10/18

Did some grippers, felt weak and some one arm deadlifts, also felt weak.

Saturday 3/11/18

Learned a lot today. Long story short, I've been training grippers the wrong way with RH for 4+ years. With LH I've been doing it correctly and that explains the odd results with grippers and dynamo tests for me.

MoonTop
Up to attempt on 15.35 kg with LH, got a bit of air, I think I could have lifted it but I was fatigued because I did 14.85 kg just a minute before my attempt. Then did two max holds with 12.85 kg, got 15 & 10 sec with each hand. Will lower the weight next time. I want to be able t get at least one set of 20+ sec.

Reverse Grip ATB (L)
28 kg 3x10 sec

Rolling Thunder
Attempted 77 kg thumbless with each hand, didn't budge it at all, felt really powerless. I will stay away from heavy attempts for 2-3 months now and work on volume instead.

LH: 61 kg 3x15 sec
RH: 59 kg 3x15 sec

 

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Fist of Fury

Sunday 4/11/18

No structured training but did some heavy attempts on various implements to show some grip to people. Bunch of gripper singles and one attempt on #3.5. Further away than before (around 7-10 mm).

A few one handed deadlifts. Also tried some braced bending with a 142k bar. Got some more movement on it which was nice, didn't expect that, these bars are insanely hard in the kink. I just can get it far enough to start the crush between the legs. Can't do the other technique from the side, it hurts way too much.

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Monday 12/11/18

Might have to change name of this log. I'm probably not going to train much RT now for a while. I've had a lot of bad luck in the past few months and had to sell most of my gym equipment. I don't think I even have 80 kg in plates anymore. I have some bumpers but unfortunately they smell very bad so I don't want to have them inside.

Grippers
LH: got a triple with the GM 149 lbs (PB)

RH: Got a single with the same gripper. I'm using another technique now so I have to build strength with it. Did 5x10 with 102 lbs COC#2 (third time I did this scheme since last log post).

Wrist Wrench
Couldn't get 38.5 kg, felt very powerless. Thick bar has been slow the last month I have to say, might be because of weight loss or it might just be because of the holds I've implemented in my training.

Square Rolling Handle
LH: 38.5 kg 2x30 sec
RH: 38.5 kg: 30 sec, 24+6 sec

IMHH Sup/Pro
3x15 (puke factor)

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Fist of Fury

Thursday 15/11/18

Grippers

Left Hand:
COC#2.5 - 3x2 reps
FBBC 4X - one attempt
GM 149 - single
COC#2.5 - 5 reps
GM 149 - single
GM 146 - single

Right Hand:
COC#2.5 - 3x2 reps
FBBC 4X - one attempt
GM 149 - single
COC#2 102 - 8x8 

Blockbuster
27.5 kg - 3 max holds

Then I was going to do some wrist curls but didn't feel good so I stopped instead. Will try to do some thickbar on Monday instead.

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Saturday 18/11/18

Did some thickbar training and grippers, didn't bother to write it down. Did a bunch of lifts with the Inch trainer. My thickbar strength is not good right now. Did 8x8 with the #2 again with RH. Also a double with the GM 149# with RH as well. Arms were really sore afterwards.

Wednsday 21/11/18

I finally have a car again, I'm so (bad word filter)ing happy. Two months of brutal cardio training is over and now I can be lazy again :D

Did 8x8 with the #2 with RH. Will try 10x10 three times before I move up to the next gripper. Which is a 123# rated #2.5.

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Fist of Fury

Thursday 22/11/18

Today I was actually able to train some RT, found some old weight plates that I haven't used in years.

Grippers (RH only)
SM 128 - single
SM 133 - single
GM 140 - 1 single and two failed attempts (bad set)
SM 133 - 2 singles
COC#2 102 - 10x10 ((bad word filter) it really hurt at the end)

Rolling Thunder
Up to 77.5 kg thumbless with LH, didn't budge it with RH.

71.3 kg 1x2
68.8 kg 2x3
63.8 kg 2x10 sec

I feel very weak on thick bar now for some reason. Surprised me that I was able to lift 77.5 thumbless, I thought I wouldn't budge it at all.

Now when I have a car and can transport myself to a gym easier I will start to train thickbar 5 times a week again.
 

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Not much rolling action going on here. I think I will rest for a week before I start to torture myself with thick bar training.

Friday 23/11/18

Grippers
Right Hand
GM 128 - 3x1
COC#2.5 - 2x1
GM 128 - 1x1
GM 133 - 2x1
COC#2 102 - 10x10

Left Hand
GM 128 - 5x1

Saturday 24/11/18

Grippers
Right Hand
COC#2 102 - 10x10

Left Hand
GM 128 - 3x1

Sunday 25/11/18

Grippers

Right Hand
GM 128 - 3x1
GM 133 - 2x1

Monday 26/11/18

Grippers
Right Hand
FBBC 4x - 1 attempt (way off)
COC#2.5 123 - 10x5
GM Hybrid 145 - 1x5 sec

Left Hand
FBBC 4x - 1 attempt (way off)

Lat Pull-Down with FGX
A few sets with light weight.

Braced Bending
146 kg to 55 degrees. I was really close on getting some movement on the leg crush this time. Is this a hard exercise or what!? Rows, deadlifts?, (bad word filter) that!


 

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Fist of Fury

Tuesday 27/11/18

Grippers
Right Hand
COC#2.5 - 5x1
COC#2.5 123 - 10x5

Left Hand
COC#2.5 - 4x1
SM 161 - one attempt (3-4 mm off)
GM 149 - 2x1

IMHH Sup/Pro
1 x pump
1 x 8
2 x heavy set attempts, managed 6 kg supination with right, didn't want to try more than that.

Zottman Curl
2 sets

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Wednesday 28/11/18

Right Hand

Grippers
COC#2.5 - 5x1
GM 149 - single
COC#2.5 123 - 10x5

Friday 30/11/18

Square Rolling Handle
Right Hand
43.5 kg 3x3 sec

Grippers
Right Hand
COC#2.5 128-130#: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2.
Added suede leather to my palm...
2, 2, 2.
COC#2.5 123#: 2, 2, 2, 2.
50 reps total.

Zottman Curl
2 sets

Will start to train my left hand on Monday. Will focus on grippers with right hand.

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Fist of Fury

Saturday 1/12/18

Right Hand

Grippers
COC#2.5 128-130#: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2.
COC#2.5 123#: 2, 2, 2, 2, 2.
50 reps total.

Sunday 2/12/18

Right Hand

Grippers
COC#2.5 128-130#:
2, 2, 2, 2, 2.
COC#2.5 123#: 3, 3.

No point keep pushing it. My skin can't handle all the reps. Will rest for a week and try to do the remaining 40 reps, hopefully I don't lose endurance. If it feels bad I will drop down to the #2 again.

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Fist of Fury

Monday 3/12/18

Grippers (LH)
SM 161 - one attempt, 3 mm off
GM 149 - single

1H High Pull
80 kg 2x1
85 kg 1x1

Was going to train thick bar but I was so tired I just wasn't able to do it.

Tuesday 4/12/18

Grippers (LH)
FBBC 4x 158 - one attempt, 1 mm off
GM 149 - single

Reverse Curl
2x25

Tricep Push-Down
3 sets

Wrist Wrench (LH)
30.5 kg 3x5

IM Blockbuster
15.9 kg 3x10

ATB Thumbless (M)
LH: 53 kg 3x3
RH: 33 kg 2x15 sec

ATB (M) (LH)
64 kg x 1
74 kg x 1
79 kg x 1
84 kg x 1

Rolling Thunder (LH)
63.5 kg 2x10 sec
I was thinking of doing this low volume scheme but do it very frequently, like five times a week, ending with 10 sets of 10 sec per week. Unfortunately I missed Mondays workout so I might have to squeeze it in tomorrow instead.

 

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Fist of Fury

Wednesday 5/12/18

Left Hand

Grippers
COC#2.5 128-130 - 3x5 sec wide set

Rolling Thunder
63.5 kg 2x10 sec

Thursday 6/12/18

Grippers
LH: COC#2.5 128-130 - 3x5 sec wide set
RH: COC#2.5 128-130: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 2, 2, 2, 3 (40 total).

IM Blockbuster
15.9 kg 3x10

Wrist Wrench (LH)
30.50 kg 1x5
31.75 kg 2x5

Rolling Thunder (LH)
63.5 kg 2x10 sec

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Friday 7/12/18

Rolling Thunder
43.5 kg 3x3 speed
63.5 kg 2x10 sec (LH only)

Grippers (RH)
IMTUG#6 - 3x10

Monday 10/12/18

Lat Pull-Down with FGX
3x10 light weight thumbless grip.

Tricep Push-Down
2x15 with 2" grip, thumbless.

ATB (M)
44 kg 3x3
64 kg 3x1
LEFT HAND
74 kg 1x1
85.25 kg 1x1

Rolling Thunder
43.5 kg 3x3 speed
63.5 kg 3x8 sec (LH only)

Dumbbell Curl (RH)
24.5 kg - 3 sets, didn't count reps, between 3-5 reps per set.

I've come to the conclusion that I can't keep training the way I do now. My left bicep is simply not strong enough for it and it tells me: "I'm going to snap sometime in the future if you keep doing this to me".

So I will work more on bicep strength and I will lower the weight for my one handed lifts, I will use the WW and the Square rolling handle instead. My left arm is very poorly balanced. Bicep is rather weak and the hand is strong so it's a like a recipe for disaster unfortunately.

 

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Fist of Fury

Tuesday 11/12/18

IM Blockbuster
15.9 kg 2x15 (chalkless)

Wrist Wrench
30.5 kg 3x5

Grippers
Zenith #2 - 3x5
LH: COC#2.5 128-130# - 3x5 sec
RH: IMTUG#6 - 3x10

IMHH Sup/Pro
2 sets of low to med intensity

Sledge Front/Rear DL
3 sets of med to high intensity, managed to do rear lift with pinky at 65 cm. Only 10 cm left to complete the lift with this 10 lbs sledge.

Tried one set of biceps curls but left arm felt too bad. Will rest for a week, do some massage, stretching and contrast baths and hope it goes away.

 

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Fist of Fury

Thursday 13/12/18

Right Hand
Grippers
Zenith #2 - 3x5
IMTUG#6 - 3x10
IMTUG#7 - 1x1, 2x3

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Fist of Fury

Saturday 15/12/18

Warmup with close grip bench press, haven't trained this since I sold my equipment, which is over a month ago. Felt very hard 🐸

Grippers (RH)
Zenith#2 - 3x5
IMTUG#6 - 3x10
IMTUG#7 - 3x5

Key-Pinch Left & Right Hand
IMTUG#2 - 30 reps

Skin is soon healed, will start with real grippers again in maybe a week. Same with thickbar.

 

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