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Siamak: A Grip and Bending Saga


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bruce1337

SSB Box Squat: 80kg 5x5

Grippers CCS: COC#2 0, 0, 0 (my ccs is garbage, cant get a good set at all)

#89 Filed HG200 TNS: 10, 5

Wrist work

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Zercher squat: 60kg 3x5 (first time doing these so I started light and will add weights slowly over time, hurts my elbows like a mother though!) Overhead squat: 40kg 3x10 (super slow reps, want t

Speed squat: 60kg 5x6 Bench press: 77.5kg x15 (PR) Grippers: COC#2.5 1(PR), 0,0 (burned out after the first attempt but still got it closed nonetheless! Filed HG250 #126: 0,0 COC#2

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bruce1337

OHP: worked up to 65kg x5 (amrap PR)

Thrusters: 50kg 3x6

Leg Press: 140kg 3x20

Grippers: #126 Filed HG250: 1, 0, 0

COC#2: 1, 1, 5

Bumper plate pinch rows: 25kg 3x6

 

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bruce1337

Pause Squat: 80kg 5x5

Bench: 50kg 5x5 (deload

Closegrip bench: 40kg 5x10

Grippers:

RB240 attempt: 0, 0, 0 (god this gripper is hard to set, I have my work cut out for me. Im hoping it will increase my setting strength so the #3 will feel much smoother)

GG4: 1, 1, 1 (OC)

89# Filed: 5

RB 60mm rolling handle: Worked up to a 60kg pr! I  think all the wrist work is paying off.

Then 45kg hold for 20s

35kg wrist curls 5 reps each hand

V bar cable rows: Up to 85kg x5 then drop sets by 10kg every 5 reps.

 

 

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bruce1337

RDL: 60kg 5x8 slow

OHP: 30kg 5x8 (deload)

Grippers Wide set:

COC#2: 1, 1, 0 (ccs attempt, im like 1mm away from closing it)

GG4 TNS attempt: 0, 0

COC#0.5f TNS: 20, 15, 10

Wrist work

Forearms were on fire today after the wrist work. Did pronation and supenation on the cable machines with a rope, then front lever bicep curls (if thats what you call it?)

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bruce1337

Squat: 90kg 3x5, 80kg x5, 60kg x5 (slow)

Bench: 60kg x5, 70kg x5, 80kg x3, 90kg x1, 100kg x1, 80kg x5, 60kg x10 (slow)

Grippers: Bunch of missed attempts on RB240 and #126 Filed.

GG4: 1x3 (re-set every rep)

COC#2: 1x3 (re-set every rep)

IM axle doh: Worked up to 105kg, then missed attempts at 115kg. Bar kept slipping out at my knees. I know i can make this lift if im well rested and recovered.

Blaming my weakness on bad rest and drinking over the weekend.

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bruce1337

Zercher squat: 60kg 3x5 (first time doing these so I started light and will add weights slowly over time, hurts my elbows like a mother though!)

Overhead squat: 40kg 3x10 (super slow reps, want to start snatching again so I need to build up my overhead stability)

Grippers wide set:

COC#2: 1 (wide set), 1 (CCS) PR! Been chasing the ccs on my coc2 for 2 months now. felt good to finally get it done.

GG4: 1 (wide set), 0 (CCS)

89#f HG200 TNS: 12, 8, 8

Bottoms up kb press: 

RH: worked up to 20kg x5

LH: worked up to 16kg x5

Wrist work:

I can plate curl 10kg (metal) for 3x10 reps on my right now in one go without taking a rest, next week ill attempt to plate curl a 10kg olympic plate (theyre wider and add more force on the wrist).

Left hand 10kg 3x10 (with short rest between reps to re grip)

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bruce1337

Also attempted a silver bullet hold for the reddit april challenge. Managed to hold my #2.5 for about 19s.

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Fist of Fury
9 minutes ago, bruce1337 said:

Zercher squat: 60kg 3x5 (first time doing these so I started light and will add weights slowly over time, hurts my elbows like a mother though!)

Overhead squat: 40kg 3x10 (super slow reps, want to start snatching again so I need to build up my overhead stability)

Grippers wide set:

COC#2: 1 (wide set), 1 (CCS) PR! Been chasing the ccs on my coc2 for 2 months now. felt good to finally get it done.

GG4: 1 (wide set), 0 (CCS)

89#f HG200 TNS: 12, 8, 8

Bottoms up kb press: 

RH: worked up to 20kg x5

LH: worked up to 16kg x5

Wrist work:

I can plate curl 10kg (metal) for 3x10 reps on my right now in one go without taking a rest, next week ill attempt to plate curl a 10kg olympic plate (theyre wider and add more force on the wrist).

Left hand 10kg 3x10 (with short rest between reps to re grip)

Zercher squats are great and fun, I only did Zercher squats when my shoulders couldn't do back squat. Worked out great and it made my back squat stronger when my shoulders finally could handle it.

You can put a towel on the bar to protect yout arms. Don't do the mistake to put fatgripz on there, unless you want "FatGripz" stamped on your arms :D

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bruce1337
1 hour ago, Fist of Fury said:

Zercher squats are great and fun, I only did Zercher squats when my shoulders couldn't do back squat. Worked out great and it made my back squat stronger when my shoulders finally could handle it.

You can put a towel on the bar to protect yout arms. Don't do the mistake to put fatgripz on there, unless you want "FatGripz" stamped on your arms :D

Haha ill remember not to fatgripz zercher 😂👍

Yeah they felt super good to do, especially after i had a lower back injury 2years ago I cant do any squats without getting nerve pain down my back and legs. This removed pressure on my spine and it was the first time squatting with no back pain. Will definitely do it more often from now on 👌

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bruce1337

Tweaked my back today while doing some light weight front squats. Felt my nerves pinching in the same spot where I injured my back 2 years ago. Gonna lay off lifting for a week and see a specialist if the pain gets worse.

Will give my grip some time to recover and then do some heavy attemps next week.

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bruce1337

GM150 arrived from Grippermania today! I got the latest model, its supposed to be lighter than the original and more compact. 

Gave it a quick squeeze to test it out and clocked around 72kg.

Ill give it a proper attempt this weekend and use it once a month to gauge my crush strength progress. Ill make comparisons to my best rated closes to see how the numbers compare to grippers.

20200506_130313.jpg

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bruce1337

I have decided to cut out all squatting movements for the foreseeable future (maybe forever). The risk to reward ratio on my lower back is not worth getting a stronger squat. I would rather do leg presses and some cycling over anything that will put compressive forces on my spine. Ill still do deadlifts (for doh axle lift) but im gonna keep the weights super light and focus on high volume to build muscle and endurance, then slowly add weights over time.

Today I did some basic calisthenics stuff. Got an app called Thenics and im gonna start training some basic movements. Overall goal is to do a muscle up and planche.

Also bought some nails today to start bending, seems like a fun feat. 150mm x 5.1mm (the nails are actually "star shaped" and are 6mm on the long end and 5.1 short end.

GM150 Results are also in. Managed 83.4kg RH and 75.45kg LH. Current best closes are #2.5 RH and GG4 LH.

 

 

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Hopefully

Take it easy on the planche training, you can't push it or you will hurt yourself. If you are doing leans towards it I would advise staying at a given angle until you can hold it easy, 20-30sec minimum with perfect form or something like that. Same with the frog, tuck, bent legs etc progression aswell. 

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bruce1337
15 minutes ago, Hopefully said:

Take it easy on the planche training, you can't push it or you will hurt yourself. If you are doing leans towards it I would advise staying at a given angle until you can hold it easy, 20-30sec minimum with perfect form or something like that. Same with the frog, tuck, bent legs etc progression aswell. 

Is it more of a risk to my wrists or shoulders? Thanks for the heads up. My plan wasnt to rush it. Just something to do now that im not squatting.

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Hopefully
1 hour ago, bruce1337 said:

Is it more of a risk to my wrists or shoulders? Thanks for the heads up. My plan wasnt to rush it. Just something to do now that im not squatting.

I would say both. But elbows, forearms, wrist first and foremost though. I pursued the planche years ago but had to stop because I got severe forearm splints that took months to heal. I couldnt take the pressure in the forearms. I ignored the recommendations to let my connective tissue adapt at each stage and instead pushed the progression because I was easily strong enough. Big mistake. It could feel as you arent rushing it because it feels good. Like why continue to curl 45 lbs dumbbells when you can rep 60s easily. 

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bruce1337
1 hour ago, Hopefully said:

I would say both. But elbows, forearms, wrist first and foremost though. I pursued the planche years ago but had to stop because I got severe forearm splints that took months to heal. I couldnt take the pressure in the forearms. I ignored the recommendations to let my connective tissue adapt at each stage and instead pushed the progression because I was easily strong enough. Big mistake. It could feel as you arent rushing it because it feels good. Like why continue to curl 45 lbs dumbbells when you can rep 60s easily. 

Damn sounds rough. Definitely will take it slow for now and increase my time on the leans. Thanks for the advice 👍 

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Hopefully
2 minutes ago, bruce1337 said:

Damn sounds rough. Definitely will take it slow for now and increase my time on the leans. Thanks for the advice 👍 

They discuss these things a lot over at gymnasticbodies forum(or did, years ago), among other things related, definitely worth some reading if you have the time. Especially read Joshua Natermans posts. 

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bruce1337

Making a judgement call now after reading a few articles and forums of guys who have had issues with herniated discs and pinched nerves. I am removing front and back squatting completely from my life. I will instead substitute Zercher squats and hip belt squats.

Since I am no longer going to pursue any Olympic weightlifting goals there is no need to load my spine with weights. Hip belt squats will be the safest route since it removes all compressive forces on my discs.

I will use hip belt for high intensity squatting and zerchers for low intensity, high volume squatting. 

Training begins again on Tuesday.

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bruce1337

Hip belt squat (will shorten it to HB Squat from now on): Worked up to 80kg x20 (amrap) could have done more but wanted to keep a few in the tank for now until I got used to the movement. My back felt really good after it, no pain or pinching. Then 40kg 5x10

Bench: Worked up to 77.5kg x12 (amrap) then 50kg 5x10

Grippers:

RH

148# COC3: 0, 0 (got it past parallel both times so I have the strength for SB holds)

COC3 Choked to 16mm: 0, 0 (1-2mm close)

COC2.5: 0, 0 (was burnt out after the 3 attempts)

GG4: 1, 1

89#f HG200: 1x40 (mini reps)

LH

COC2.5: 0, 0

COC3 Choked to 16mm: 0, 0 (7-8mm close)

COC2: 1, 1

89#f HG200: 1x30 (mini reps)

Inch DB trainer: up to 53.5kg (PR) RH: 1, 1, 1

LH: 0, 0, 1 (assisted negative)

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mcalpine1986
On 4/30/2020 at 1:50 PM, bruce1337 said:

Zercher squat: 60kg 3x5 (first time doing these so I started light and will add weights slowly over time, hurts my elbows like a mother though!)

Overhead squat: 40kg 3x10 (super slow reps, want to start snatching again so I need to build up my overhead stability)

Grippers wide set:

COC#2: 1 (wide set), 1 (CCS) PR! Been chasing the ccs on my coc2 for 2 months now. felt good to finally get it done.

GG4: 1 (wide set), 0 (CCS)

89#f HG200 TNS: 12, 8, 8

Bottoms up kb press: 

RH: worked up to 20kg x5

LH: worked up to 16kg x5

Wrist work:

I can plate curl 10kg (metal) for 3x10 reps on my right now in one go without taking a rest, next week ill attempt to plate curl a 10kg olympic plate (theyre wider and add more force on the wrist).

Left hand 10kg 3x10 (with short rest between reps to re grip)

Plate curls are great. Keep at them. They seem to carryover great to all aspects of grip. With the gyms shut ive been stuck with 1 15lbs plate so ive been pushing up the  the reps to 30+ . It has a 9inch diameter luckily. Before lockdown i was upto 13.75kgs for reps before lockdown. Olympic plates are better i think for them.

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bruce1337
2 hours ago, mcalpine1986 said:

Plate curls are great. Keep at them. They seem to carryover great to all aspects of grip. With the gyms shut ive been stuck with 1 15lbs plate so ive been pushing up the  the reps to 30+ . It has a 9inch diameter luckily. Before lockdown i was upto 13.75kgs for reps before lockdown. Olympic plates are better i think for them.

I tried to curl a 10kg olympic plate and failed. The strength difference from a metal plate to full size olympic is astounding!

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bruce1337

Planche training

Grippers wide set:

COC#2 CCS: 1, 1

GG4 CCS: 1, 1

COC#2 TNS: 0, 0 (very close like 1-2mm)

#89f HG200 TNS: 1x15

Wrist work

 

 

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mcalpine1986
1 hour ago, bruce1337 said:

I tried to curl a 10kg olympic plate and failed. The strength difference from a metal plate to full size olympic is astounding!

Keep trying, at first the 10kg felt like my wrist was going to brake but i kept going getting reps in each session and you build strength quick. I dont find too much of a difference tbh between standard and olympic.

Most of the plates in my gym are olympic, The diameter is the main thing for me. I stuck with the 10kg until i could do 20 strict reps before moving up. I start with 5kg then a 5 and a 2.5kg then a 10 and up. Ive found them the hest movement for building wrist and bicep strength, I love them. 

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bruce1337
1 hour ago, mcalpine1986 said:

Keep trying, at first the 10kg felt like my wrist was going to brake but i kept going getting reps in each session and you build strength quick. I dont find too much of a difference tbh between standard and olympic.

Most of the plates in my gym are olympic, The diameter is the main thing for me. I stuck with the 10kg until i could do 20 strict reps before moving up. I start with 5kg then a 5 and a 2.5kg then a 10 and up. Ive found them the hest movement for building wrist and bicep strength, I love them. 

Oh thats smart. Maybe ill try a 5+2.5 olympic first to get used to the size before moving up to the 10.

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