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mikhael training log


mikhael

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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.
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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. 

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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 by mikhael
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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
---------------------------------------------------
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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
---------------------------------------------------
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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
--------------------------------------------------
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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. 

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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.

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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.

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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.

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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
--------------------------------------------------
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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
---------------------------------------------------
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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.

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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.

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@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. 

 

 

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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.
---------------------------------------------------
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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"
---------------------------------------------------
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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.

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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
---------------------------------------------------
 
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@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. 

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