mikhael Posted August 12, 2022 Author Share Posted August 12, 2022 8/12/22 - Update # Session 2 # Session Time: 0751 LT # Session Duration: 57 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 3, Session 3, Light Day The Murph style session Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main Superset, 8x • Weighted Pull-up, 4@22lbs • Weighted Fists Push-up, 15@22lbs • Weighted Squat, 25@22lbs • Shield Cast, 10L,10R @14lbs Wrapped up with ABS 50mm Rope • HLR, 5/5 Resting 60s between sets • Windshield Wipers, 5/5 # L+R = 1 rep Resting 60s between sets AFTER ACTION REPORT 1. A set of Pull-up, then a set of Push-up, followed by a set of Squats. After Squats hit the timer, rest 1 minute and performed Shield Cast. Then rest for remaining time to 3 mikes. 2. Nostril breathing only through entire session. 3. Raised the bar with HLRs and WWs, and did 5 sets of both. The Rope is not challenging any more and since I feel quite comfortable with it, thus the decision to increase the number of sets. 4. The session was wrapped up with my favorite ABS and Grip routine. 5. This session was completed still in fasting state. I have closed the eating window yesterday at 1550, and since I'm mentioning about fasting I will add to my log more about how, what, and when I eat. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 12, 2022 Author Share Posted August 12, 2022 Quick update Subject: Pinch Grip I've noticed after just three days with Pinch Grip Repeater, that my Pinch is more solid and comfortable. I'm gonna stay with this routine for awhile and throw some 1RM Pinches in the next week. 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 12, 2022 Author Share Posted August 12, 2022 (edited) 8/12/22 - Update # Session 3 # Session Time: afternoon # Session Duration: under 30 mikes GRIP • Concrete Block Pinch Grip Repeater, 7s/6/3 In between Repeater • Wooden Stick Front Lever, 50x LOADED CARRIES • KB Suitcase Carry, 30 steps x5 @88lbs • KB Suitcase Carry, 50 steps x1 @88lbs • Sledge Pull, 10x --------------------------------------------------- EOD Consumed today: 1000: Bulletproof Coffee • 15 ml MCT • 20 g Butter • 20 g Coconut oil 1200: Meal 1 • 125 g Mascarpone • 120 g Cheese • 20 g Chia seeds • 112 g Blueberries • 24 g Peanut butter 1520: Meal 2 • 6 Eggs • 200 g Mushrooms • 125 g Bacon • 20 g Butter • 30 g Dark chocolate 95% Eating window opened at 1000 with the coffee, and closed at 1540. Summary: 2883 kcal, P: 114 g, F: 249 g, C 40 g (32g netto) Edited August 12, 2022 by mikhael 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 13, 2022 Author Share Posted August 13, 2022 8/13/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 39s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Tummo Meditation, 8 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) ABS • Zatsiorsky's AB, 15//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/6 • Dead Bug, 5x • HS Sit-up, 5/2 -------------------------------------------------- # Session 1 # Session Time: 0420 LT # Session Duration: 26 mikes CLUBBELLS Clubbell 6kg (14lbs) • Inside Circle, 10/10 • Outside Circle, 10/10 • Shield Cast, 10/10 • Inside Circle/Shield Cast, 5/10 • Outside Circle/Shield Cast, 5/10 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 14, 2022 Author Share Posted August 14, 2022 8/13/22 - Update # Session 2 # Session Time: 0810 LT # Session Duration: 95 mikes RUCKING • Distance 3.87 mi • Weight 22, 75 lbs • Average speed 2.4 mph AFTER ACTION REPORT Went for a walk with weighted vest, and my daughter. She is 8 yo, so after some distance she ask me if I could take her on the shoulders, thus a few time I was rucking with her. --------------------------------------------------- # Session 3 # Session Time: 1458 LT # Session Duration: 35 mikes GRIP/ABS Grippers • HG200, 3/3 • HG150, 8/3 50mm Rope • HLR, 5/5 OTM • Windshield Wipers, 5/5 OTM Pinch • Concrete Block Pinch Grip Repeater, 7s/6/3 In between sets performing • Wooden Stick Front Lever, 40 reps 50mm Rope • Hang, 40s/2 Gripper • HG100, 20/3 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 14, 2022 Author Share Posted August 14, 2022 8/14/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 8 minutes • BOLT (Body Oxygen Level Test): 40s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0410 LT # Session Duration: 20 mikes ABS • Vaccum Stomach, 15x • Zatsiorsky's AB, 15//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/5/2 • Dead Bug, 10x • HS Sit-up, 5/5 • Side Plank, 40s/2 -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 14, 2022 Author Share Posted August 14, 2022 QUICK QUESTION Subject: Grippers I'm working on HG200, and can crush it for three reps in three sets. My goal is to close 250 lbs. What would be your course of action to hit the aim? Greasing The Groove and practice negatives is what first come to my mind. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 14, 2022 Share Posted August 14, 2022 8 minutes ago, mikhael said: QUICK QUESTION Subject: Grippers I'm working on HG200, and can crush it for three reps in three sets. My goal is to close 250 lbs. What would be your course of action to hit the aim? Greasing The Groove and practice negatives is what first come to my mind. I've never been a fan of Greasing the Groove... Maybe for bodyweight stuff. But grippers are tough on the hands, better off using them with proper recovery in between. @DevilErik is well on his way to becoming a gripper god so he would know better than me. But I'd recommend, maybe 5 sets of 5 with the HG200, and filling the handles. Maybe close the HG250 against your body and do negatives, but be careful. I have not had luck with grippers. Knowing what I know now I think I would. But every time I put them down for a long time, next time I pick them up I can close them easier. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 14, 2022 Share Posted August 14, 2022 20 minutes ago, mikhael said: QUICK QUESTION Subject: Grippers I'm working on HG200, and can crush it for three reps in three sets. My goal is to close 250 lbs. What would be your course of action to hit the aim? Greasing The Groove and practice negatives is what first come to my mind. Stay away from negatives. That would be my number one priority. Do more reps with easier grippers. Start the workout with doing some singles with your 3x3 gripper. Like 2-3 singles. Then do volume work with easier gripper that you can hit like 10 reps with. That should be a fairly hard 10 reps, you shouldn't be able to do like 5x10. It should be hard enough so that your strength drops off after 2-3 sets. Then add volume with your 3x3 grippers as you getting stronger. How fast you can do this totally depens on how fast your recovery is and that is a results of many things. Impossible to say at what rate you will progress. Just try to add volume. If you're max is 3x3 with a particular gripper. You need to work above and below this level in order to progress. So you can also go up and doing singles with a harder gripper than your 3x3 gripper, if you have one. 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted August 14, 2022 Share Posted August 14, 2022 3 hours ago, mikhael said: QUICK QUESTION Subject: Grippers I'm working on HG200, and can crush it for three reps in three sets. My goal is to close 250 lbs. What would be your course of action to hit the aim? Greasing The Groove and practice negatives is what first come to my mind. Don't do negatives you are going to get hurt. Do deep set attempts with your 250 and closes with your 200. 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 14, 2022 Author Share Posted August 14, 2022 8/14/22 - Update # Session 2 # Session Time: 1223 LT # Session Duration: 40 mikes GRIP/ABS Grippers • HG200, 3/3 + Ladder (1,2) • HG150, 8/3 + Ladder (1,2,3,4,5,6,7) 50mm Rope • HLR/Windshield Wipers, (5+5)/5 Pinch • Concrete Block Pinch Grip Repeater, 7s/6/3 # between repeat 1 and 2, then 2 and 3 did • Wooden Stick Front Lever, 30x Wrapped up with • Wooden Log Curls, 10/3 • HG100, 30/3 -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 14, 2022 Share Posted August 14, 2022 Good workout 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 15, 2022 Author Share Posted August 15, 2022 @Fist of FuryI have Heavy Grippers 100, 150, 200, and 250 lbs. The last one is my goal. 200 can close 3x3, 150 more than 10, about 25 times. The first mentioned 50-60 in one set. Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 15, 2022 Author Share Posted August 15, 2022 8/15/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 8 minutes • BOLT (Body Oxygen Level Test): 37s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0350 LT # Session Duration: 15 mikes ABS • Vaccum Stomach, 15x • Zatsiorsky's AB, 15//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/6 • Dead Bug, 10x • HS Sit-up, 5/5 -------------------------------------------------- # Session 2 # Session Time: 0430 LT # Session Duration: 23 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@24 • Goblet Squat, 5/1 @40 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @24 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 15, 2022 Share Posted August 15, 2022 6 hours ago, mikhael said: @Fist of FuryI have Heavy Grippers 100, 150, 200, and 250 lbs. The last one is my goal. 200 can close 3x3, 150 more than 10, about 25 times. The first mentioned 50-60 in one set. I highly recommend getting better grippers, like IM, GHP and Standard grippers from CPW. What is you long term goal with gripper training by the way? If it is to close the hardest gripper possible you need to invest in better grippers. HG have a narrower handle spread than the most popular grippers people compete and do certifications with. So they will be easier to close at the same rating. In my opinion they are not good to train with because of this, they can be good in certain situations of course but it's not good to train with as main grippers if you want to be good at closing grippers. If you invest in some of the grippers I suggested, they will make you stronger faster. Then going back to HG, if you ever want to close on of them will feel easier because they are more narrow. A gripper with a smaller handle spread will always feel easier than one with a wide handle spread when they infact rate the same at the close. A GHP4, GHP5 and Standard Platinum would probably be good for you at this point. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 15, 2022 Author Share Posted August 15, 2022 @Fist of Fury Would you please give more details regarding "IM, GHP and Standard grippers from CPW" ? Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 15, 2022 Share Posted August 15, 2022 10 minutes ago, mikhael said: @Fist of Fury Would you please give more details regarding "IM, GHP and Standard grippers from CPW" ? IM is short for IronMind, GHP stands for Gillingham High Performance. Standard grippers is a series of grippers sold exclusively by CPW, which is stands for CannonPowerWorks. You can find all of them at cannonpowerworks.com. Where you can also get them rated. Which I also recommend. Maybe not right now for you but later it will be more important as it gets harder to make progress. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 15, 2022 Share Posted August 15, 2022 @mikhael I'd suggest the Vulcan V2 if you don't care about certifying. So many levels of resistance in one gripper. They are a little different than torsion spring grippers.... But if I had to do it all over again I would have bought that in the first place. If you prefer regular grippers, buy a few rated ones from Cannon... If you get a Vulcan, chalk is more important I've found. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 16, 2022 Author Share Posted August 16, 2022 8/15/22 - Update # Session 3 # Session Time: 1720 LT # Session Duration: 43 mikes GRIP • HG200 Ladders, 3x (1,2) WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 4, Session 1, Heavy Day Warm-up • Pull-up Ladder, 1,2,3 Main Superset, 10x • Weighted Pull-up, 3@35lbs • Weighted Fists Push-up, 15@22lbs GRIP • Pinch Grip Repeater, 7s/6/3, # light weight AFTER ACTION REPORT 1. Kept rest between a set of Pull-up and a set of Push-up 1 minute. 2. Nostril breathing only through entire session. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 16, 2022 Author Share Posted August 16, 2022 @Fist of FuryThanks for clarification. I'm new to the grippers and didn't decide if certification is for me. @Blacksmith513Thanks for advice. I'm considering to get V2. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 16, 2022 Author Share Posted August 16, 2022 8/16/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 8 minutes • BOLT (Body Oxygen Level Test): 47s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0343 LT # Session Duration: 18 mikes ABS • Vaccum Stomach, 15x • Zatsiorsky's AB, 15//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/6 • Dead Bug, 10x • HS Sit-up, 5/5 • Side Plank, 60s/2 -------------------------------------------------- # Session 2 # Session Time: 0403 LT # Session Duration: 23 mikes CLUBBELLS Clubbell 6kg (14lbs), • 1A Inside Circle, 10/10 • 1A Outside Circle, 10/10 • Shield Cast, 10/10 • 1A Pullover, 10/10 AFTER ACTION REPORT Next time replace Pullover with "Single Hand Alternating 180 deg Pullover" --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 16, 2022 Share Posted August 16, 2022 9 hours ago, mikhael said: @Fist of FuryThanks for clarification. I'm new to the grippers and didn't decide if certification is for me. @Blacksmith513Thanks for advice. I'm considering to get V2. Okay I see. I would say, work your strength up to #2.5-level and try to maintain it there. After that there's really no need to get stronger on grippers if you don't want to. But I would say it can have benefits to have that strength level for other sports or just to have a decent strong crush grip for every day work. After that it becomes more of a specialized thing which isn't necessary to have for other stuff. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 17, 2022 Author Share Posted August 17, 2022 8/16/22 - Update # Session 3 # Session Time: 1917 LT # Session Duration: 14 mikes ISOMETRICS • RB Lateral Shoulder Raise, 15s/5 • RB External Shoulder Rotation, 15s/3 • Pressing Chest Fly, 15s/5 --------------------------------------------------- 8/17/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 9 minutes • BOLT (Body Oxygen Level Test): 35s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0336 LT # Session Duration: 26 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@16 • Goblet Squat, 5/1 @40 Main • 1A Swing, 7 reps OTM for 15 sets @48 • TGU, 1/8 @24, 1/2 @32 24,24,32,32,24,24,24,24,24,24 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 17, 2022 Author Share Posted August 17, 2022 @Fist of Fury 2.5 Level is 237lbs CoC from IM. I have Heavy Grip 250lbs, so this is my goal. If I close it I will buy the original CoC 2.5. From there I will start the journey to level 3. Looks like a good plan. Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 17, 2022 Author Share Posted August 17, 2022 (edited) Did some research over the web and found this https://cannonpowerworks.com/products/grip-strength-advanced-set Would it be a good set up? Or this one https://cannonpowerworks.com/products/grip-strength-intermediate-set Edited August 17, 2022 by mikhael Quote Link to comment Share on other sites More sharing options...
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