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buckdicky

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buckdicky

Got back into grip at the end of last year, after about 14-15 years, and been slowly trucking along.  Decided to keep track of what I do, and use this to keep me motivated while I try to deal with my left elbow.  Right now I am only doing grip, but plan to get back into barbell training soon...hopefully.

Monday - 04-27-2020 (Block weights/thick pinch)

Warm-up

2 3/8" weighted dexterity balls - 1 minute

2x5 Right only (half a USA stamped 50 - 24 1/2 lbs)

2x1 5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

Working Sets

4x1 Right only (half a non-USA stamped 85 - 41 1/2 lbs) - 1st attempt was about 10" off ground.  Attempts 2-4 were lifted to lockout. 

 

 

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buckdicky

Tuesday - 04-28-2020 (Wrist)

2 3/8" weighted dexterity balls - 1 minute

BSS Wrist Mace (5lbs slightly above center) Right only - 3x20 Cycle ( Supination/Pronation, Radial/Ulnar deviation, Flexion/Extension)

 

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buckdicky

Wednesday - 04-29-2020 (Thick bar - Rotating handle)

2 3/8" weighted dexterity balls - 1 minute

2.5 FBBC Crusher (weight is total of plates, implement, loading pin, etc.)

2x1 - 5 second holds - 100 lbs

1x1 130 lbs

2x3 130 lbs

1x2 130 lbs

1x1 130 lbs

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buckdicky

Thursday - 04-30-2020 (Narrow Pinch)

2 3/8" weighted dexterity balls - 1minute

BSS Flask (weight is total of plates, implement, loading pin, etc.)

2x1 - 5 second holds - 55 lbs

1x1 - 65 lbs

1x1 - 70 lbs

1x1 - 75 lbs (lifted only a inch or so)

3x1 - 70 lbs

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buckdicky

Friday - 05-01-2020 (Wrist)

Usually use a Formulator for flex/extend, but since keeping left out of the picture I'm using the BSS.

IM Heavy Hammer II (5lb plate) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

BSS Wrist Mace (5lbs slightly above center) Right only - 3x20 Cycle (Flexion/Extension)

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buckdicky

Monday - 05-4-2020 (Block weights/thick pinch)

2 3/8" weighted dexterity balls - 1 minute

2x5 Right only (half a USA stamped 50 - 24 1/2 lbs)

2x1 5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

Was going to go for 5+ sets of 5-10 second holds with the 37 1/2, but decided to work heavier singles again (which didn't turn out as planned).

2x1 Right only (half a non-USA stamped 80 - 39 1/2 lbs) - 1st attempt was only 10-12 inches, and second didn't leave floor.  Was very slippery, so this weekend plan to grind it to bare metal. 

5x1 Right only (half a non-USA stamped 85 - 41 1/2 lbs) - All attempts ranged from approximately 8"-14" off the ground. 

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buckdicky

Tuesday - 05-05-2020 (Wrist)

2 3/8" weighted dexterity balls - 1 minute

BSS Wrist Mace (7 1/2 lbs - dropped the 5lb plate about half an inch, and 2 1/2 topped out at where 5 was) Right only - 3x15 Cycle ( Supination/Pronation, Radial/Ulnar deviation, Flexion/Extension) - Lowering weight on bar next time to make it a little easier.  Was getting the "hand" in 2nd and 3rd sets. 

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buckdicky

Wednesday - 05-06-2020 (Thick bar - Rotating handle)

2 3/8" weighted dexterity balls - 1 minute

2.5 FBBC Crusher (weight is total of plates, implement, loading pin, etc.)

2x1 - 5 second holds - 105 lbs

1x1 115 lbs

1x1 130 lbs

3x1 140 lbs

1x1 140 lbs (failed attempt)

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buckdicky

Thursday - 05-07-2020 (Narrow Pinch)

2 3/8" weighted dexterity balls - 1 minute

BSS Flask (weight is total of plates, implement, loading pin, etc.)

5x1 - 5 second holds - 55 lbs

2x1 -  5 second holds - 65 lbs

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buckdicky

Friday - 05-08-2020 (Wrist)

IM Heavy Hammer II (7 1/2lbs in plates) Right only - 3x10 Cycle (Supination/Pronation, Radial/Ulnar deviation)

BSS Wrist Mace (10lbs below center) Right only - 3x10 Cycle (Flexion/Extension)

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buckdicky

Monday - 05-11-2020 (Block weights/thick pinch)

2 3/8" weighted dexterity balls - 1 minute

2x5  Right only (half a USA stamped 50 - 24 1/2 lbs)

3x1  5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

3x1  Right only (half a non-USA stamped 85 - 41 1/2 lbs) - All attempts ranged from approximately 3"-6" off the ground.  Worst than last workout.

3x1  5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

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buckdicky

Tuesday - 05-12-2020 (Wrist)

IM Heavy Hammer II (7 1/2lbs in plates) Right only - 3x12 Cycle (Supination/Pronation, Radial/Ulnar deviation) - added 2 reps per set.

BSS Wrist Mace (10lbs below center) Right only - 3x12 Cycle (Flexion/Extension) - added 2 reps per set.

IM Heavy Hammer II (2 1/2lbs in plates) Left only - 1x20 (Supination/Pronation, Radial/Ulnar deviation)

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buckdicky

Wednesday - 05-13-2020 (Thick Bar)

2 3/8" weighted dexterity balls - 1 minute

Arm Assassin 2 3/8" Wrist Wrench

2x1 5 second hold - Right only - 55lbs

1x3 Right only - 65lbs

3x3 Right only - 70lbs

1x1 Right only - 75lbs

1x5 Right only - 55lbs (focused on keeping wrist from straightening out throughout lift)

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buckdicky

Thursday - 05-14-2020 (Wrist)

Switched to lighter wrist today, instead of a pinch variation, since hand/arm is still a little beat up from Wednesday.

IM Heavy Hammer II (5lb plate) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

BSS Wrist Mace (5lbs above center) Right only - 3x20 Cycle (Flexion/Extension)

BSS Wrist Mace (2 1/2lbs above center) Left only - 2x20 (Supination/Pronation, Radial/Ulnar deviation, Felxion/Extension)

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buckdicky

Friday - 05-15-2020 (Narrow Pinch)

2 3/8" weighted dexterity balls - 1 minute

BSS Flask (weight is total of plates, implement, loading pin, etc.)

5x1 - 5 second holds - 55 lbs

1x1 -  65 lbs

1x1 - 75lbs - Only hovered off ground for an inch or so.

1x1 - 70lbs

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buckdicky

Monday - 05-18-2020 (block weights/thick pinch)

 

2 3/8" weighted dexterity balls - 1 minute

2x1 10 second holds - Right only (half a USA stamped 50 - 24 1/2 lbs)

2x1 5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

5x1 Right only (half a non-USA stamped 85 - 41 1/2 lbs) - Attempts 1-3 were roughly 3-5" lifts.  Attempt 4 was not lifted.  Attempt 5 was a budge off the ground (under an 1").

Only excuse I have was that it was storming, and extremely humid in the garage. 

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buckdicky

Tuesday - 05-19-2020 (Wrist)

IM Wrist Reinforcer (5lb plate) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

Formulator -  (2ish lb collar for extension/5lb + collar flexion) Right only - 3x20 Cycle (Flexion/Extension)

 

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buckdicky

Wednesday - 05-20-2020 (Thick Bar)

2 3/8" weighted dexterity balls - 1 minute

Arm Assassin 2 3/8" Wrist Wrench

2x1 7-10 second hold - Right only - 55lbs

1x1 Right only - 65lbs

1x1 Right only - 70lbs

1x1 Right only - 75lbs

3x1 Right only - 80lbs - All three lifts were 3-6" from ground (none made to lockout)

1x1 Right only - 75lbs

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buckdicky

Thursday - 05-21-2020 (Wrist)

Decided to keep wrist after thick bar, to see if narrow pinch days go a bit better.

BSS Wrist Mace (5lbs above center) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation, Flexion/Extension)

BSS Wrist Mace (2 1/2lbs above center) Left only - 3x20 (Supination/Pronation, Radial/Ulnar deviation, Felxion/Extension)

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buckdicky
Posted (edited)

Friday - 05-22-2020 (Narrow Pinch)

2 3/8" weighted dexterity balls - 1 minute

BSS Flask (weight is total of plates, implement, loading pin, etc.)

4x1 - 5 second holds - 55 lbs

2x1 -  65 lbs

3x1 - 75lbs - Attempt 1 didn't budge, Attempt 2 was 1/2" or so, Attempt 3 was maybe 1/4"

 

Edited by buckdicky

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buckdicky

Monday - 05-25-2020 (block weights/thick pinch)

Tried to get grip workout in during squats (1st time in 2 years), but with my profuse sweating and humidity couldn't budge the 37 1/2lb.  Did it later in the day (early night) instead.

2 3/8" weighted dexterity balls - 1 minute

2x1 10ish second holds - Right only (half a USA stamped 50 - 24 1/2 lbs)

3x1 5 second hold - Right only (half a non-USA stamped 75 - 37 1/2 lbs)

3x1 Right only (half a non-USA stamped 85 - 41 1/2 lbs) - Attempts 1-3 were between 1/2-1" from ground. 

I got irritated with missing the 85 (not to lockout), so did a bunch of singles with the 37 1/2lb'er. 

Lost count but did approximately 8-10 lifts for 3-5 second holds. 

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buckdicky

Tuesday - 05-26-2020 (Wrist)

2 3/8" weighted dexterity balls - 1 minute

IM Heavy Hammer II (5lbs plate) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

IM Heavy Hammer II (2 1/2lbs plate) Left only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

Formulator (5lb Extension/25lb Flexion - Not including collar weight) - 3x20 cycle (Extension/Flexion)

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buckdicky

Wednesday - 05-27-2020 (Thick Bar)

Got a late start at 9:15 or so tonight.  Don't think that helped.

2 3/8" weighted dexterity balls - 1 minute

Arm Assassin 2 3/8" Wrist Wrench (weight is all inclusive, i.e., plates, pin, implement, etc.)

2x1 10 second hold - Right only - 55lbs

1x3 Right only - 65lbs

3x3 Right only - 72 1/2 lbs

     1st set - All were to lock out

     2nd set - Rep 1 and 2 to lockout, 3rd was 4-6" off ground

     3rd set - None.  Hit the thick bar wall, where I couldn't even budge it.  Was debating on lighter singles, but called it.

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buckdicky

Thursday - 05-28-2020 (Wrist)

IM Wrist Reinforcer (5lb plate) Right only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

M Wrist Reinforcer (2 1/2lb plate) Left only - 3x20 Cycle (Supination/Pronation, Radial/Ulnar deviation)

Formulator -  (5 lb plate & collar for extension/25lb & collar flexion) Both hands - 3x20 Cycle (Flexion/Extension)

 

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buckdicky

Friday - 05-29-2020 (Narrow Pinch)

2 3/8" weighted dexterity balls - 1 minute

BSS Flask (weight is total of plates, implement, loading pin, etc.)

3x1 - 5 second holds - 55 lbs

3x1 -  65 lbs

3x1 - 70lbs - All attempts within a few inches of lockout. 

Starting next week going try and a difference schedule to focus more on thick bar, and to see if I get out of this slump. 

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