Lennix Posted November 1, 2019 Author Share Posted November 1, 2019 2 hours ago, Ricochet said: Green with envy. You will get there eventually! 8 seconds is my best, the trick is to put the handles back in your hand so you can get around the handle to begin the setting with your leg. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 1, 2019 Share Posted November 1, 2019 Aim to! Once I break 60 seconds (Silver Bullet Hold) on both hands with my CoC#2 I'll move up to CoC#3. Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 1, 2019 Author Share Posted November 1, 2019 1 hour ago, Ricochet said: Aim to! Once I break 60 seconds (Silver Bullet Hold) on both hands with my CoC#2 I'll move up to CoC#3. What's the reasoning with the long holds? >30 seconds is mostly endurance and not so much motor. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 1, 2019 Share Posted November 1, 2019 1 hour ago, Lennix said: What's the reasoning with the long holds? >30 seconds is mostly endurance and not so much motor. Concur. Just wanted a minute hold on the CoC#2 that is all. Simply a time goal to chase after. Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 1, 2019 Author Share Posted November 1, 2019 1 hour ago, Ricochet said: Concur. Just wanted a minute hold on the CoC#2 that is all. Simply a time goal to chase after. I agree with Hopefully, to increase endurance you also need a bigger motor. I noticed this very well since the last competition ran SB. I increased my SB on #3 with measly 5-6 seconds with 2 months focus, in hindsight I think I would have gained more with more holds on 3.5/4 mixed in. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 1, 2019 Share Posted November 1, 2019 2 hours ago, Hopefully said: Maybe the fastest way there is working with the #3 53 minutes ago, Lennix said: I agree with Hopefully, to increase endurance you also need a bigger motor. I noticed this very well since the last competition ran SB. I increased my SB on #3 with measly 5-6 seconds with 2 months focus, in hindsight I think I would have gained more with more holds on 3.5/4 mixed in. Thanks for the advice gents. I'll surely mull it over. Cheers. 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 2, 2019 Author Share Posted November 2, 2019 Bench: 20x20 40x10 60x5 100x3 120x1 135x1 142.5x1 150x0 RT 26x3 46x3 56x3 61x10 61x10 61x20 (10 with left) PR Pendlay 60x10x3 Platepinch 15x2 rotation 2 laps Biceps Went out of plan with bench, coach not happy about it but 142.5 without ass leaving the pad is nice! 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 3, 2019 Author Share Posted November 3, 2019 Pinch: 21x1 26x1 31x1 last with left 36x1 43.5×0 43.5x0 Hub: 11x3 21x~10 singles different rest between 26x3 right 1 left also singles. First pinch attempt I chunk of magnesium fell of the block. Second I got some air under! Hub is hard damn.. 2 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 4, 2019 Author Share Posted November 4, 2019 Bench: 50x5x5 slow LTE + flyes 20/5 5×5 RT Right - 66x10x3 PR RPE 10 Left 66x10x1 55x10x2 RPE 10 Dumbbell row 40x20x2 Hublift shallow plate attempts got a lift with +2 fingers. Happy that biceps works to row with. Forearms pritty fried from recent workouts so was heavy today. 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 5, 2019 Author Share Posted November 5, 2019 Silverbullet: #4 0 4 20!PR and wtf. 12 seconds PR with a bit tilt. Hub: 10x1 19x1 19x1 19x1 31x1 PR Finally över 30kg! Saw on some Instagram video hos to bend in the thumb from the side before straighten the hand. Was just playing with my wife who wanted to test some handles but it felt so good on 19kg I had to try. 3 Quote Link to comment Share on other sites More sharing options...
Raymond Posted November 6, 2019 Share Posted November 6, 2019 I was just looking at your bench session you did yesterday Thom, it seems a bit different to your format in your other bench training sessions. Is that a regular thing thing that you do in a particular phase of the program you're following or just a variety day to mix things up a bit? Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 6, 2019 Author Share Posted November 6, 2019 (edited) 21 minutes ago, Raymond said: I was just looking at your bench session you did yesterday Thom, it seems a bit different to your format in your other bench training sessions. Is that a regular thing thing that you do in a particular phase of the program you're following or just a variety day to mix things up a bit? It's been the same for the time I've been on this program. I'm going to change workout A today though here is the program: A 10x7 started at 90kg, when I managed all 7 sets raise 7.5kg. When i managed all 7 sets, raise 7.5kg to 102.5kg where I'm at right now. done 5 sets as we speak. B 3x3 started light at 110x3x3 with stop on the chest, raise 2.5kg every successful workout today is 122.5kg C 50kgx5x5 as slow as possible no weight increase. On workout A I'm going for a heavy single before the 10's now to see where I'm at. Aim is a heavy single but never fail. Edited November 6, 2019 by Lennix Quote Link to comment Share on other sites More sharing options...
Raymond Posted November 6, 2019 Share Posted November 6, 2019 OK that puts it into context, I can see how the progression is structured a bit better now. Those slow reps are tough but they definitely have some benefit. They hit the slow twitch fibers and tax them to the max. Fast reps also have their place depending on what part of the cycle you're in. Thanks for the insight bro. 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 6, 2019 Author Share Posted November 6, 2019 1 hour ago, Raymond said: OK that puts it into context, I can see how the progression is structured a bit better now. Those slow reps are tough but they definitely have some benefit. They hit the slow twitch fibers and tax them to the max. Fast reps also have their place depending on what part of the cycle you're in. Thanks for the insight bro. All the other sets would be done with max speed Always fun talking about these stuff, your more then welcome to ask anything! How are you planning to proceed with your dmged hand? 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 6, 2019 Author Share Posted November 6, 2019 Bench: 20x20 40x5 60x5 100x2 115x1 125x1 132.5x1 140x1 with stop PR 102.5x10 102.5x10 102.5x10 RT 36x3 51x2 66x10 66x10 66x10 Some playing with 15x2 pinch and 20kg shallow hublift attempts Lat pulldown 10x3 2 Quote Link to comment Share on other sites More sharing options...
Raymond Posted November 7, 2019 Share Posted November 7, 2019 (edited) 20 hours ago, Lennix said: All the other sets would be done with max speed Always fun talking about these stuff, your more then welcome to ask anything! How are you planning to proceed with your dmged hand? Sorry for the slow reply I've had a hectic day. It's just one finger that's giving me trouble.It's a bit painful but it seems OK most of the time unless put a load on it on an angle (like when you set a gripper). So I'll probably just focus on fatbar & rolling handle work. I like talking about training methods too, you're never too old to learn something new. I always tell my kids if you don't ask you're just guessing and I try to live by that ethos, so sometimes I ask a lot of silly questions but I always get good answers. Edited November 7, 2019 by Raymond Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 7, 2019 Author Share Posted November 7, 2019 Just now, Raymond said: Sorry for the slow reply I've had a hectic day. It's just one finger that giving me trouble.It's a bit painful but it seems OK most of the time unless put a load on it on an angle (like when you set a gripper). So I'll probably just focus on fatbar & rolling handle work. I like talking about training methods too, you're never too old to learn something new. I always tell my kids if you don't ask you're just guessing and I try to live by that ethos, so sometimes I ask a lot of silly questions but I always get good answers. You could also get a pipe as leverage to set the gripper properly But yea, fatbar and rolling handle work is great. I really feel stronger since I've put most of my focus on the RT. If you never ask you will never know! I agree fully. 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 8, 2019 Author Share Posted November 8, 2019 Benchpress: 20x10 60x5 100x3 110x2 122.5x3 122.5x3 122.5x3 PR Rolling thunder 26x3 46x2 RH: 67.25x10x3 PR LH 67.25×7 66×7 66×6 Deadlift: 100x3 140x3 180x3 180x3 180x3 200x3 200x3 Biceps RT: left was crap, will do 66x10x3 next workout and keep 67.25x10 on right. Deadlift: crap xd 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 9, 2019 Author Share Posted November 9, 2019 After my 20 second SB hold I got a few technique questions so made 2 videos for it + did some training. Silverbullet #1.5 few seconds doe video #3.5 20 seconds #4 19 seconds Pennylift 5kgx7 Happy my time last workout with #4 wasn't a fluke. 2 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 9, 2019 Share Posted November 9, 2019 Ah, so you completely close the gripper then slowly open before inserting the bullet. I need to try this method as I have been approaching from the oppossite direction... via setting the gripper at near parallel then inserting the bullet. 2 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 9, 2019 Author Share Posted November 9, 2019 2 minutes ago, Ricochet said: Ah, so you completely close the gripper then slowly open before inserting the bullet. I need to try this method as I have been approaching from the oppossite direction... via setting the gripper at near parallel then inserting the bullet. That way you stretch the skin more and get some extra help + you can reach over and use your thumb on your fingers to lock the grip! 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 10, 2019 Author Share Posted November 10, 2019 Yoke: 70x10x2 150x10x2 210x10x2 300x10x2 @10 Benchpress: 20x15 50x5x5 slow LTE + flyes 20/7 5x5 slow RT Rh 67x10x3 Lh 66x10x3 Ulnar deviation + radial deviation Biceps RT was really really hard definitely max. Dont know how to proceed but I guess I'll keep going for now. something said snap around my collarbone when I put the yoke down the last run. Hurts to carry stuff when i loose tension. Hope it's nothing to bad. 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 11, 2019 Author Share Posted November 11, 2019 Grippers: #1.5 10 mms #2 10 mms #2.5 1 mms #3 1 mms (4mm fail on left) RH #3 CCS 1 0 0 + 1 mms LH 2.5mm 1 1 1 #1.5 10 IM hub 20x5 and 30x0 Home made pennypinch 5x5 10x5 Tried a different technique with the handle further back in my hand. Technique was not on point but very happy with my strength. The two misses were 2mm away and would have been closes with better technique. 2 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 12, 2019 Author Share Posted November 12, 2019 Grippers: #1.5 5 #2 2 R: #3 1 1 3 1 L: #3 0 0 0 0 (2-3mm away all attempts) #2 2 2 #1.5 3 3 3 Pinch 75mm blockbuster 20×5 R: 30x5x8 + 41x1 41x1 V 30x (5 5 3 2 2 3 3 3 3) Grippers: Gripper felt hard when doing over 20mm closes, the 3 was with 10-15mm which felt nice. Left is also feeling decent. Left wrist very cranky afterwards. Pinch: Happy with all the lifts. Tore of a chunk of flesh in the right thumb crease but only scar tissue so no bleeding. Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 13, 2019 Author Share Posted November 13, 2019 IM LBH 44x3 54x3 54x3 59x3 64x3 69x3 71.5x3 76.5x3/2 81.5×2 RH 86.5x1 PR Biceps/wrist Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.