Fist of Fury Posted March 6, 2019 Author Share Posted March 6, 2019 Wednesday 6/3/19 Grippers (RH) COC#2.5 128-130# - 25 sets of 3 reps, 1-3 min rest between each set. RBA Dynamic Pinch 30 reps each hand Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 7, 2019 Author Share Posted March 7, 2019 Thursday 7/3/19 Rolling Thunder LH: 72.5 kg - 7 reps (rpe10) RH: 33 kg - 10 reps Grippers (RH) GM 149# - 5 singles with 20 mm block, 1 min rest between each. Last missed with 1 mm. Late workout at the gym. triset for arms, glute ham raise, dumbbell rows, seated iso press and dumbbell clean & press. Bicep triset consisted of two sets of cable concentration curls then dumbbell curl on incline bench. This one was the worst one so far. It literally feels like someone have punched a nail in my biceps. While doing them, it felt like my forearm was going to fall off my arm Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 8, 2019 Author Share Posted March 8, 2019 Friday 8/3/19 Warmup with rubber band extensions Grippers RB 70 - 2x10 TNS AG 92# - 5x1 TNS COC#2 102# - 3x1 TNS with RH & 5x1 TNS with LH Right Hand COC#2.5 128-130# - 25 sets of 3 reps. 1-3 min rest between sets. Skin cut wide open again I might stay here at 150 for now and let it heal. Will see how it is tomorrow and the day after that. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 9, 2019 Author Share Posted March 9, 2019 Saturday 9/3/19 Grippers (RH) FBBC 4X 158# - 3x1 GM 149# - 2x1 Sledge U/R Deviation Superset 3x15 RB 60 mm RH Rev Wrist Curl 3x20 1HP 140 mm wooden block Up to 18.20 kg Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 10, 2019 Author Share Posted March 10, 2019 Sunday 10/3/19 Decided to rest from grippers. I would have liked more reps with the #2.5 but I think it's better to let the skin recover more. I will spend the rest of the month working with harder grippers. Then I will go back to doing high reps again. Rolling Thunder 40 kg 2x10 1H Wooden pinch blocks 70 mm Up to 30.9 kg L&R 105 mm Up to 25.9 kg with L, missed with R. 140 mm 16 kg 2x10 sec, L&R Got some nice screw hooks in them now. Will keep using these for pinch and change the widths, keep the hands guessing all the time. Not trying to get better at pinch necessarily, just get stronger hands in general. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 11, 2019 Author Share Posted March 11, 2019 Monday 11/3/19 Almost no sleep and headache. I had to skip todays planned workout, will do it tomorrow instead. Got some wrist work in at least. WD2 Lvl 6 - 1 rep LH Lvl 9 - 1 rep LH Lvl 6 - 5 reps LH & 3 reps RH Reverse Bending Grade 8 Bolt 204 kg in suede touching - to 0.2 degrees. Worst possible day to try to do that but bones needs massage sometimes too. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 12, 2019 Author Share Posted March 12, 2019 Tuesday 12/3/19 Trisets for arms, lots of different presses, with barbell and dumbbells. Lat pull down and seated rows. Glute ham raises. Did quite a bit so I don't even remember all of it. Workout took about two hours. Also tried strict dumbbell curls and got 30 kg with RH. Next workout I'm going to try a heavy single on the RT. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 13, 2019 Author Share Posted March 13, 2019 Wednesday 13/3/19 Grippers (RH) Elite 174# - One attempt, BRICK!!! GM 149#: 3, 2, 2. Was going to do some speed reps with the #2 but CNS was not firing so I quit, no point going lighter. Rolling Thunder RH - Up to 73 kg and slipped out of my hand at lock-out. Didn't use chalk. LH: Up to 83.80 kg, surprised I got it because 73 kg felt very heavy, not the most convincing lift but I will count it. Also left arm is hurting a lot from setting heavy grippers. Same thing as I had during KTA. Seems like I never get rid of this CNS was fried from yesterdays workout, should have rested one more day but I had to take the opportunity to train today because of other plans tomorrow. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 14, 2019 Author Share Posted March 14, 2019 Thursday 14/3/19' Dexterity balls 1HP wooden blocks 70 mm 31.75 kg 2x1 105 mm 23.30 kg 2x5 sec 140 mm 16 kg 5x6 sec Rubber band extensions Dynamic Thumb Pinch 3x20 Stretching of hands and forearms Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 15, 2019 Author Share Posted March 15, 2019 Friday 15/3/19 Back extensions, incline smith press, trisets for arms. IMHH Sup/Pro Superset 2x20 RB 60 mm RH Rev Wrist Curl 2x20 Feels like arms are filled with lead, this biceps complex is the worst thing I've ever done, puke factor is immense. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 17, 2019 Author Share Posted March 17, 2019 Saturday 16/3/19 SilaRukov Dynamometer Did a "clinical" test with each hand, no chalk, seated down with arms in 90 degree angle. Got 108 kg with RH and 86 kg with LH. Sunday 17/3/19 Warmup with some single leg squats, long time since I did that. I had forgotten how difficult it is. Reverse Bending 8 mm x 5.5" - 137 kg @6" in suede leather touching - 22.5 degrees. WD2 Lvl 9 x 1 rep LH Lvl 7 x 1 rep LH & 1 rep RH Rolling Thunder LH: 66.25 kg - 20 reps (rpe 6.5) RH: 55.25 kg - 40 reps. This was hard, got some core and back workout from this as well. I think I could have done more if I didn't do squats and left hand before. Gripper TNS (LH) COC#2 102#: 5, 4. Didn't have any power because I didn't have time to rest more. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 18, 2019 Author Share Posted March 18, 2019 Monday 18/3/19 Got the pro climber chalk today and I just had to try it on the blockbuster. This block doesn't really like chalk so it's a good test object. Pulled 31.35 kg and 32.55 kg with RH, fatigued from yesterday and I haven't trained with this block for a long time. My all time best was a bit above 33 kg. Chalk sticks very good, definitely worth the extra cost, way better than the cheap stuff. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 20, 2019 Author Share Posted March 20, 2019 Wednesday 20/3/19 Grippers (RH) A bunch of attempts on goal grippers, didn't close anything, was a hair away on one attempt. Bad day for right hand, good that I don't care. 1H Euro Pinch (42 mm) Up to 33 kg with LH, missed with RH. Will do holds with this setup now when I don't have any competition plates anymore. Rolling Thunder (LH) 73.85 kg - 8 reps (rpe 8-9) Sledge Rad/Uln Deviation Superset 15, 10 & 5 reps with increasing difficulty Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 22, 2019 Author Share Posted March 22, 2019 Friday 22/3/19 1H Euro Pinch (42 mm) (RH) 23.5 kg 3x15 seconds 28.5 kg 3x3 seconds 26.0 kg 3x8 seconds Will try to get more pinch work in from now on. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 24, 2019 Author Share Posted March 24, 2019 Sunday 24/3/19 Rolling Thunder LH: 84.95 kg 1x1 LH: 86.05 kg 1x1 RH: 73.85 kg 1x1 Grippers (RH) A few closes, some sort of micro triple with the FBBC 4X. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 26, 2019 Author Share Posted March 26, 2019 Monday 25/3/19 Only 5 hours of bad sleep. Triset for arms, some lat pull-downs then some dumbbell swings, felt like I was having a heart attack so I went home and took a nap. Tuesday 26/3/19 Grippers (RH) SM 161# - Closed SM 161# - Closed with 20 mm block SM 161# - Closed with 20 mm block SM 161# - Failed set, almost closed SM 161# - Failed to set it totally, big miss My setting is just garbage, another good reason to quit gripper training. Rolling Thunder LH: 67.55 kg - 20 reps (rpe 5-6) RH: 67.55 kg - 3x3 Dumbbell Row Up to 71 kg 2x3, right side only. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 28, 2019 Author Share Posted March 28, 2019 Wednesday 27/3/19 Really great soreness on rear delt from dumbbell rows, which is great, never felt that without any pain in my joints before. 1H Euro Pinch 23.5 kg 2x20 seconds 30.5 kg - 1 rep LH and miss with RH 28.5 kg 3x10 seconds 1HP 140 mm Wooden Block 17.55 kg 3x8 seconds Tried trisets for forearms, I will start doing different variations of this, same way as I do for biceps and triceps. Thursday 28/3/19 Didn't feel motivated at all to train but went to the gym anyway and after about an hour I started to get in to it more and it turned out to be a pretty good workout after all. Started with arms, this training is almost killing me and I think I'm going to change some of the exercises for others. Doing 3 sets of high rep concentration curls in a row is not my thing, feels like it's only going to lead to inflammation to be honest. Bicep Triset Cable Curl: 23 kg: 8, 8, 7 Rev Cable Curl: 18 kg: 8, 8, 6 Dumbell Curl on Incline Bench: started with 12.5 kg ended with 8 kg and I couldn't even finish all 8 reps (bizarre stuff, whoever came up with this exercise: I hate you!) Tricep Triset Seated Cable Ext Wide Grip: 32 kg: 10, 10, 10. Seated Cable Ext Narrow Grip: 32 kg: 6, 6, 6. I bit too light but the hardest part is to get into position for this exercise. I might skip it and do it standing instead. Tricep Machine: Stack: 8, 6, 6. Back Extensions Stiff Leg Deadlifts Military Press Incline Dumbbell Press Seated Cable Rows 2 hours total. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 30, 2019 Author Share Posted March 30, 2019 Saturday 30/3/19 Grippers LH: 161# - one attempt, no close RH: 174# - one attempt, no close RH: 161# - one attempt, no close Rolling Thunder LH: 75.05 kg - 8 reps (rpe 8.5-9) RH: 79.90 kg - 1x1 Reverse Bending 100 kg rated SS bar in suede leather touching, bent a little bit, off center. Grippers (RH) 123# - 2x2 CCS 145# - 5x10 seconds Goblet Squat 3x5 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 3, 2019 Author Share Posted April 3, 2019 Wednesday 3/4/19 Rolling Thunder (LH) 87.50 kg - dropped at lock-out. Some cleans with Inch trainer and some sledge levering. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 5, 2019 Author Share Posted April 5, 2019 Friday 5/4/19 A bunch of stuff at the gym, some narrow bench just for variation. Didn't go heavy but I feel that I have raised my potential in this lift without training it. I've only done OHP and incline presses for the last five months or so. Some lat pull-downs and dumbbell rows, also did some squats and back extensions, plus arms. I will change the triset for biceps to: Cable Curl with thick grip > Hammer Curl on Incline Bench > Zottman Curl. I did not like the original complex, it made my arms feel very bad. Triceps work so I will stick to it. Decided to give steel bending a chance (more serious this time), so I will keep all my steel. DO is not going to happen, so I will focus on reverse to start with and possibly DU. Need to buy some lighter steel though since all the strength I built a year ago is gone. I can barely kink the Grade 5 bolt anymore. I hope it will be a little bit easier this time when I have quit grippers. I will also quit pinch training, I will only train it for hand health basically. I hope to lift 200 lbs on the RT soon. When I do, this log will end. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 6, 2019 Author Share Posted April 6, 2019 Saturday 6/4/19 Rolling Thunder (LH) 68.70 kg - 20 reps (rpe 8) Inch Trainer (RH) 66 kg - 2 attempts, halfway up. with slight tilt - Up to 72 kg Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 9, 2019 Author Share Posted April 9, 2019 Sunday 7/4/19 Some pinch holds, narrow and wide. Forearm Circuit Reverse Wrist Curl: 10, 10, 10. Sledge Supination: 6, 6, 6. Twist Yo Wrist: 8, 8, 8. Sledge Pronation: 6, 6, 6. Monday 8/4/19 Bicep Triset Chest supported dumbbell curl, close grip: 20 kg: 10, 10, 10. Chest supported dumbbell curl, wide off-set grip: 15 kg: 6, 6, 6. Concentration curl: 10 kg: 8, 8, 8. Tricep Triset 1H Seated French Press: 12.5 kg: 7, 7, 7. 2H Seated French Press: 15 kg: 10, 10, 10. Rope Pull-down: 50 kg: 6, 6, 6. Then some seated axle press at my home gym, three hard sets. Inch Trainer Up to 77.25 kg with right hand Tuesday 9/4/19 Inch Trainer (RH) 40 kg - 20 reps Cardio, good as a warm up, not looking forward to increase the weight but I will do it of course. Rolling Thunder (LH) 76.25 kg - 8 reps (rpe 7) RBA Dynamic Pinch 5 sets Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 12, 2019 Author Share Posted April 12, 2019 Thursday 11/4/19 Triset for arms, some power cleans and lat pull-downs. Arm training is humbling to say the least, never knew a 7 kg dumbbell could be so hard to curl Friday 12/4/19 Inch Trainer (RH) 41 kg - 20 reps Then three attempts at 78 kg. One of them pretty good, on video below. All the reps I'm doing is 100% strict with no tilt by the way. Finished with some lifts on the Euro, right hand only. I will rest my left hand completely until at least Monday, then try a heavy single on the RT. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 15, 2019 Author Share Posted April 15, 2019 Monday 15/4/19 Rolling Thunder (LH) 88.70 kg - nope 85.80 kg - yup 87.55 kg (193 lb) - yup 87.55 kg (193 lb) - dropped at lock-out Dumbbell Row Up to 73 kg x 3 reps with RH & up to 61 kg x 3 reps with LH Inch Trainer (RH) 42.85 kg - 20 reps, real finger killer. Note: Never do heavy db rows before this. Was going to do goblet squats but I was too tired. Will do them tomorrow at the gym instead. It's better air there anyways. I haven't cleaned my own gym in over a year. It's full of chalk and dust Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 17, 2019 Author Share Posted April 17, 2019 Wednesday 17/4/19 Trisets for biceps and triceps. Tried heavy dumbell curls in strict form before I started. Got two singles with 30 kg with right arm, felt easier than last time I did it. Made one attempt at 32.5 kg but could not get it, so I did a controlled negative with it instead. Did two singles with 25 kg with left arm and one controlled negative with 27.5 kg. Very pleased with how 30 kg felt. Feels like all the reps and different excersises I'm doing is really paying off. For trisets I started with 22.5 kg and ended with 10 kg for biceps and for triceps I did 15 kg FP and ended with 52 kg with rope pull-down. Next week is a new variation. Looking forward to it, I did not enjoy this variation too much to be honest. Did some back extensions, then Goblet squats 4x10 in the sun And one heavy set of incline dumbbell press. 1 Quote Link to comment Share on other sites More sharing options...
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