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Lennix

My grip adventure

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Lennix
13 minutes ago, Fist of Fury said:

Congrats, well done!

What type of steel is the IM axle? Personally I never use chalk on bare steel (the types that can't hold chalk), it just makes it more slippery. I use water and rub it in my hand with a towel, that gives me better friction on those kind of surfaces.

I feel sorry for the people who didn't chalk up the IM blockbuster :laugh

Thanks!

Felt like aluminium but I know nothing. wet towels were not allowed ^^ the blockbuster were old and really worn so it was okay without, but definitely could help if everyone would have helped with the chalking ^^ still happy with 40.4kg 

 

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Lennix

Bench
60x5
60x5
95x10
95x10
95x10
95x10
95x7
95x6
95x8

Farmers hold
70x10
120x34 max

Biceps rehab + grippers + easy dumbbell row 

grippers: 
#2 10
#3 1 lol
#2 10 10 20
Did 5 reps with left, happy with that since finger cooperated well enough. 

 

 

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Lennix

Grippers: 

RH 
1.5x10 20mm block
2x30 mms
2x30
2.5x7
2.5x6
2.5x10
2x3 ccs

Left:
1.5x10
1.5x30
1.5x30
2x5
2x5
2x6
1.5x3 ccs


5x10 platecurls x3
5x10 wristcurl x3

100mm hub
10x10
20x10
20x10
20x10
41.4x1 PR 

 

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Lennix

Squat:
20x5
65x5
105x3
145x3
165x3
165x3
165x3
165x3

Bench:
20x10
40x10
60x3
80x3
100x3
115x3
115x3

Axle
90x3
130x1
160x1 9 seconds hold
180x1 7 seconds hold
200x1
210x0

Rolling thunder
46x3
66x1
76x1
81x1
83.5x0

Biceps+ rotations

Focus on technique and control on axle. I suck on RT and maintenance squat. I cant believe I didnt make 160kg with the IM axle on the competition, I mean yea sure I get some help from the tires at the bottom and this lift is 2.5cm elevated and surface is a bit more gripfriendly but not even 160?.. 

Ordered the IM hub, LBH and Blockbuster today :) thanks @Jörg Keilbach for a good deal!

 

 

 

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Hopefully

Isn't 81kg on RT rather decent? As long as the handle spins well of course.. 

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Lennix
28 minutes ago, Hopefully said:

Isn't 81kg on RT rather decent? As long as the handle spins well of course.. 

I think it's like 100kg + or something?

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Lennix

 Top 8 on the GSI :D

 

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Lennix

Hub: 

21.4x2

26.4x2

31.4x1

38.9x1

48.9x0 fked the weights xD 

43.9x1 PR 

 

Grippers: 

RH 1.5x10 - 2×20 - 2x10 - 2.5x3 (25mm) 

LH 1.5x10 - 2x5 - 2x5 -2.5×1 

Platecurls 5x10x3 

Strict wristcurls 5x10x3 

Levers 10x3 

Comments: third time hub, third time PR. Got a cold so didnt want to get my puls up so did singels instead. Grippers didnt feel great, guess yesterdays axle didnt help. Happy with 2.5 with left, my pinky is getting better every day. 

 

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Lennix

RH SB

#4 6 0 0 

#3.5 7 

LH CCS 

#1.5 6 7 

#2 3 

Should have rested instead 😛 too little rest between sets because inpatient when the sets doesnt go as planned. Going to focus on heavy SB with #4 when I do SB which will not be super often. Want to get back to closing the #3 CCS and get certed soon. 

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Lennix

Deadlift 
60x5
110x5 + 1 reeves deadlift and wrong setup Only Holding 1 plates rim 
150x5
190x2 doh
200x1 doh
200x3 mix
200x1 doh
200x3 mix
200x1 doh
200x3 mix
110x3 reeves deadlift
110x3 fatgripz 
150x0 fatgripz

Bench
20x10
20x10
50x5x5 slow

LTE + Flyes 20/7 5x5

Framehold
45xlong
125x25 seconds
125x27
125x28
Farmers hold small handles 
70+70 9 sekunder

Circus dumbbell don't somewhere around 50mm grip but athletic tape. 
1
1
3

20kg platehub lift 0 many attempts

Heavy session again, feeling tired! I have no idea how people do reeves deadlift heavy. Need to research more. Palms where hurting during frameholds after deadlifts but good to get them used to pain. Played around alot today. Need to work on my closed hand strength, its fallen of quite a bit. 450lbs x3 doh shouldn't be a problem. I've done 500lbs doh before. 

 

 

 

Edited by Lennix
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Lennix

Squat:
25x10
65x5
105x5
140x5
165x4
185x3 paus
185x3 paus
145x3

Hublift 100mm 
16x3
26x3
31x1
41x1 RH
45x1 RH PR 

Farmers hold
70+70 20 seconds 
Framehold
125x39 PR 
185x20
185x16

Fingercurls
60x10
80x10
100x10 PR
80x10

Framehold
325x5 sekunder PR 

Bicepsrehab
Plank 3x60 sekunder

Good session, got some more sleep then usual. Squat  without sleeves felt better then with.. strange. Wider stance today. 

I got so much stronger in my fingers from all the pinching, (or fatbar as hopefully said, I don't know) I could do like 90x3 fingercurls before and now 100x10.. 

I really really hope this hub transfers well to IM hub xD 

framehold PR both weight and hold 

 

 

Edited by Lennix
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Lennix

Grippers only right hand, left thumb joint is disapproving workouts today. 

#1.5 10 

#2 3 ccs 

#3 1 mms 

#3 0 0 (2 and 4 mm left ccs close) 

#2.5 15  

#3 attempt of 5 but only 3 hit. 

I feel strong but cant translate it 100% to the gripper, need some more workouts to get the feeling and technique back. 

 

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Lennix

Bench: 
20x10
30x10
60x5
80x3
95x10
95x10
95x10
95x10
95x10
95x10
95x8

Deadlift 
60x5
100x3
140x3
170x3
200x2
210x1
220x1

140x1 fatgripz
150x0 fg
150x0 fg

 

All deadlifts with doh! 

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Lennix

Grippers: 

#1.5 10 10 10 BH 

#2 10 10 BH 

#2.5 1 LH 3 RH 

#3 5 RH don't know if handles touching or not

IM hub 

10x3

20x2

30x0 

25x2 

25x1

20x1

10x10

10x10

10x10

10x10 

 

Just playing around with the hub, the 100mm hub I have feels alot different, need to find technique here which works. Want to try my LBH to but couldn't slam with weights because of sleeping kids

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Lennix

Bench:
20x10
40x10
60x5
80x3
100x3
115x3
115x3
115x3

Squat
60x5
100x5
140x5
140x5
140x5
140x5
140x5

Ironmind hub
6x10
16x10
16x10
16x10
16x10
16x10
21x5
26x1
30x0

LBH
26x1
46x1
66x1
76x1
86x0
81x1

Fingercurls
60x10
60x10
100x10 ugly 

 

Fun to try out the new toys! I got alot of room for improvements to say the least ^^ 

 

 

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Lennix

LBH
26x5
54x5
54x3
64x3 (2)

Hub:
11x10
16x10x10

Blockbuster:
21x5
26x5
31x3 (2)
36x2 (0)

#2 3 3 lol 

monster volume, new block got chalked up fine and got a good 36x2 on it. Hub will need work it feels wonky and I'm weak at it. Testing different techniques with LBH. Didnt want to lift more with LBH because training at home in the apartment. Neighbours wouldnt approve! 

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Kluv#0
On 10/17/2019 at 9:14 AM, Lennix said:

Bench:
20x10
40x10
60x5
80x3
100x3
115x3
115x3
115x3

Squat
60x5
100x5
140x5
140x5
140x5
140x5
140x5

Ironmind hub
6x10
16x10
16x10
16x10
16x10
16x10
21x5
26x1
30x0

LBH
26x1
46x1
66x1
76x1
86x0
81x1

Fingercurls
60x10
60x10
100x10 ugly 

 

Fun to try out the new toys! I got alot of room for improvements to say the least ^^ 

 

 

That is really strong first attempts on new LBH. Luke Raymond when he first started had a LBH contest lift of 145lb ish and now he is one of the best at that lift. 

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Lennix
1 minute ago, Kluv#0 said:

That is really strong first attempts on new LBH. Luke Raymond when he first started had a LBH contest lift of 145lb ish and now he is one of the best at that lift. 

Thanks! I actually messaged Luke on Instagram today for technique tips/cue'a and got some input! I

I weighed the horn, its 3.2kg 😮 so with loadingpin 1.4kg it was around 85kg aswell. 

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Lennix

Bench:
20x20
50x5x5 slow

LTE + flyes 20/5 5×5 slow

Axle
75x5
115x3
145x1
165x1
165x1

"Dumbbell from hell" 
72x1
72x1
72x1

Plate pinch 5x5kg 3 lifts with left and 2 with right. Go and vote on judging forum! :D

axle: new gym, new axle. Good thing to know that I didnt fail on the competition because nerves/wrong technique. I'm just weak :D The precious 2 axles I've trained with has been too easy. 165kg was max for me (sure I'm a bit roughed up) but still. Happy to have an axle which replicates ironmind axle more. 

dumbbell: 72kg dumbbell, closest thing to an inch I've played with :D

 

 

 

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Lennix

Noname gripper 50x2 

#1.5 10 

Hub: 

11x10

21x3 

21x3

21x3

21x3

21x3 

31×0 (didnt even move xd) 

5x10x3 biceps rehab 

Found a key in the hub pinch, lean forward and lock shoulder.

 

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Lennix

Grippers:

New warmup: hot water for a few minutes and then noname gripper. The water also make the magnesium really good! 

Right - #1.5×3 #2×3 #2.5x1

#3 1 0(2mm ccs) 2 1 

#2.5 10 

Left - #1.5×3 #2×3 

#2.5 1 1 1 1  

Rolling handle 

30x10 

65x1 65x1 75x0 75x0 65x1 

LBH 

65x1 65x1 75x0 

 

Did grippers and then played some with my 60mm rolling handle (from Anton Sidèn) and LBH. I haven't done much rolling handle, I guess I'll try to fit that with every else.... I dont know how to structure my training, atm I'm training almost everyday and different things all the time (hub, lbh, grippers, axle, blockpinch, frameholds, fingercurls, doh deadlifts etc) 

I still have problems with my right arm with bot elbow tendinitis (some bursa acting up) and also bicepa issue(almost gone now though!) The elbow does not like grippers but works with the rest, but I want to get back to when grippers is fun and I'm improving so I can get that cert. 

 

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Ricochet
4 minutes ago, Lennix said:

I still have problems with my right arm with bot elbow tendinitis (some bursa acting up) and also bicepa issue(almost gone now though!) The elbow does not like grippers but works with the rest, but I want to get back to when grippers is fun and I'm improving so I can get that cert.

Can't recommend band finger extensions enough... Ironmind Expand-Your-Hands Bands or simply heavy duty rubber bands. Lots of daily reps. Finger extensions completely alleviated me of some really nasty tendinitis that I had been battling with for a long time.

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Lennix
1 minute ago, Ricochet said:

Can't recommend band finger extensions enough... Ironmind Expand-Your-Hands Bands or simply heavy duty rubber bands. Lots of daily reps. Finger extensions completely alleviated me of some really nasty tendinitis that I had been battling with for a long time.

Yea I've got rubberbands all over the place but I for sure need to use them more regularly! 

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Lennix
15 hours ago, Lennix said:

 

 I dont know how to structure my training, atm I'm training almost everyday and different things all the time (hub, lbh, grippers, axle, blockpinch, frameholds, fingercurls, doh deadlifts etc) 

 

Okay, so I think I have a plan. (as almost always I wont stick to it, but ill try) 

Here are some numbers I'm thinking could be some kind of baseline where I should be in key areas. 

Blockpinch 40kg 

Im hub 30kg 

Axle 175kg (on the hard axle, 190 on the easy) 

RT 90kg (on the RT and I think 80 on mine at home) Need to max them out so I know the exact numbers. 

 

 

I think Pinch/RT/Axle are the most important partly because it will give me a well rounded grip and increase my strength overall. But also that it's often used in competitions. 

If I'm strong at those 3 I have a solid base to stand on and can specialize before events. My new idea is to do RT 2x/week and axle 1 time/week. 65-75% of 1RM 10x3-5 on RT. On Axle I'm not really sure what the best strategy is, I see @AdamTGlass doing singles for volume. Perhaps I could do singels up to 85-90% of 1RM and do 4-5 singels and when I manage to do 5 singles move up in weight 2.5-5kg and push my baseline that way. I will try to get atleast 1 pinch workout/week. I'm thinking volume around 85%.  Grippers and certifying on the #3 will have to wait until I'm stronger overall.

 

I'm only focusing on my bench atm in powerlifting. Just trying to get some squat/deads in when I feel for it. Squat is really off atm. Technique is bad and strength is poor. I'm not to worried about it though. I'll focus on bench only until this program is over and see if I reach 150. Doesn't feel like it atm. 

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Raymond

I reckon you'll be good for 150 on the bench soon Thom.

I've noticed you're doing a lot of volume in your warmup phase when you hit the bench. I don't know if you've got any issues that need that sort of warmup before you can start pushing hard but that seems like a lot of volume outside of an effective % of your 1RM compared to your other lifts. It must take quite a bit of time to work through all that each time you hit the bench.

High volume work in the early phases of a cycle is fine but as you get more advanced too much volume becomes a double edged sword, even if it does feel easy. If you do too much volume before you start lifting heavy your ATP replenishment capability diminishes and when you get to the sets of 5 and 3 at the end of the end of workout (your main working sets) your ATP cycle is working double time to meet the demands you're asking of it. I'd be tempted to trim the bench workout down (in the warmup) to take full advantage of the ATP cycle and get your working sets in while it's still at max efficiency.

Get warm, go hard and get out. 

 

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