Steve's Road To A Coc #3 Cert

[steve0]

I have been on a plateau for at least 6 months. I have been getting consistent closes with my #3 for quite some time at a MM set, sometimes up to 10 singles in a workout. Going for an end of the year goal for a COC #3 cert. I will be adding more thick bar, blob, block work to bring up the strength in other parts of my hand and hopefully overall strength. Getting away from a lot of the total body movements I have been doing and starting to concentrate back on the power movements. I have noticed a drop in gripper strength since I have thrown in the thick bar and pinch work.

Workout from 4/13/12

Grippers:

R: COC 2.5 (TNS): 3, 3, GHP6 (TNS): 2, 1

L: COC 2.5 (TNS): 2, 1 GHP5 (TNS): 3, 3

Axle Deadlift:

249x10, 259x4 1/2

Rolling Thunder (old handle) 5 second holds:

R: 140: 3, 4

L: 140: 3, 3

45lb hub 5 second holds:

R: 5 singles

L: 5 singles

Back Work, 1 minute between exercises:

Pullup: +62lbs/4 dop set to BW/4

Nautilus Plate Loaded Pullover: 175x8 drop set 150/4

Close Grip Pulldown: 150/5

Seated Row: 200x8

Glute Ham Raises: 8, 8

Abs

[Forever]

I have been on a plateau for at least 6 months. I have been getting consistent closes with my #3 for quite some time at a MM set, sometimes up to 10 singles in a workout. Going for an end of the year goal for a COC #3 cert. I will be adding more thick bar, blob, block work to bring up the strength in other parts of my hand and hopefully overall strength. Getting away from a lot of the total body movements I have been doing and starting to concentrate back on the power movements. I have noticed a drop in gripper strength since I have thrown in the thick bar and pinch work.

Workout from 4/13/12

Grippers:

R: COC 2.5 (TNS): 3, 3, GHP6 (TNS): 2, 1

L: COC 2.5 (TNS): 2, 1 GHP5 (TNS): 3, 3

Axle Deadlift:

249x10, 259x4 1/2

Rolling Thunder (old handle) 5 second holds:

R: 140: 3, 4

L: 140: 3, 3

45lb hub 5 second holds:

R: 5 singles

L: 5 singles

Back Work, 1 minute between exercises:

Pullup: +62lbs/4 dop set to BW/4

Nautilus Plate Loaded Pullover: 175x8 drop set 150/4

Close Grip Pulldown: 150/5

Seated Row: 200x8

Glute Ham Raises: 8, 8

Abs

Will be following this log here, you'll get that #3 Cert...just keep going

[Chez]

Good luck dude. I started a log for the exact same reason. I'll be following your progress and rooting you on.

[steve0]

Thanks all! Hopefully this will keep me on track.

Todays Workout

4/15/2012

DB Close Grip Bench:

100s/10, 115s/8, 125s/5

Close Grip Barbell Bench:

225/8,8

Grippers: COC #3 MMS

R/ 1,1,1,1,1

L/ m,m,m,m,m (finished the miss with negatives)

***** Super Set *****

1) Nautilus Plate Loaded Pullover: 200/ 8, 8, 6

2) Nautilus Plate Loaded Tricep: 55/ 8, 8, 8

3) Nautilus Plate Loaded Bicep: 55/ 8, 8, 8

4) GR5 Double Over Bend: 1, 1, 1

I am also getting back into bending, but easing it up. I have done maybe four workouts with bends in the last 8 weeks. I can still get a grade 8 but with difficulty. I will get a video up for help with my form.

[steve0]

http://www.youtube.com/watch?v=3ze_o1aapbc&context=C4896322ADvjVQa1PpcFMSSdEszPzceLwunqj9lmwgIWHSNYJKx1A=

Hopefully this works.

[Forever]

Thanks all! Hopefully this will keep me on track.

Todays Workout

4/15/2012

DB Close Grip Bench:

100s/10, 115s/8, 125s/5

Close Grip Barbell Bench:

225/8,8

Grippers: COC #3 MMS

R/ 1,1,1,1,1

L/ m,m,m,m,m (finished the miss with negatives)

***** Super Set *****

1) Nautilus Plate Loaded Pullover: 200/ 8, 8, 6

2) Nautilus Plate Loaded Tricep: 55/ 8, 8, 8

3) Nautilus Plate Loaded Bicep: 55/ 8, 8, 8

4) GR5 Double Over Bend: 1, 1, 1

I am also getting back into bending, but easing it up. I have done maybe four workouts with bends in the last 8 weeks. I can still get a grade 8 but with difficulty. I will get a video up for help with my form.

Good overall strength work here, nice on the bending work as well

[steve0]

4/16/12

Axle Deadlift: 259x10, 309x2

RT (old handle)- 150

R/ 6

L/ 6

42.5 Blob

R/ 6

L/ 6

20 rep squat

225/ 20x2

Glute Ham Raise

8/8/8

Seated Calf

175/ 12, 12, 12

ABS

Easing back into squats. I have a pinch in my lower left back that affects me when I have weight on my back . Does not have a negative effect on deadliest though.

[steve0]

4/18/12

Dynamic Grip Day:

Helped a friend move.

[steve0]

4/19/12

A bit beat up by the emote yesterday.

Medium Grip Bench Press

275x6, 295x3

DB Bench (red mini band behind back)

100's x8, 100's x 8

RT:

New Handle: 150/Rx4,Lx4

Old Handle: 150/Rx4, Lx4

Sledge: 12/ R,L x 5

18/ Rx2

Just getting back into sledge work. I did not notice how bad my form was with the sledge until I took the video. Posting the video to shame myself into improving.

http://s24.photobuck...nt=DSCF1725.mp4

4

[steve0]

"]http://

[steve0]

Can't seem to get the video to attach correctly.

[steve0]

4/20/12

Deadlift (feet touching together):

double over: 225x5, 315x5, 405x3

over under: 475x4, 515 (10 second hold)

Pull Ups (fatgrips body weight +70lbs): 6 singles

***Super Set***

Pistol Squats: 8,8,8,8

KB Snatch (70lb): 40 reps in two minutes

[steve0]

4/22/12

COC #3 MMS:

R:1,1,1,1

L:m, m, 1,1

Axle Deadlift:

269x8

Blob 42.5:

R/1,1,1,1

L/1,1,1,1

Hub:

R: 45/1,1,1 47.5/1, 50/m,m,m

L: /1,1,1 /m /m,m

DB Close Bench:

115's/8 125's/5

Close Grip Bench:

245/10, 10

GR 5 DO Bend:

1,1,1 IMPS 1

Nautilus Pullover:

200/10 225/5

Taking videos is helping me with form. Did a couple of sledge levers with a 16lber. I was able to focus more on keeping my arm parallel with the floor. Getting better but not perfect.

http://youtu.be/W7CYBuvvk0M

http://youtu.be/u97EnpnVFik

[steve0]

4/23/12

Speed Box Squat (Westside Style):

9 sets of 2 w/315

Belt Squat (Ironmind Belt):

weight in rear 100x20

weight in front 100x25

Glute Ham:

8, 8, 8

Grippers (MMS):

_{COC 2.5 R/ 5,5,3,5}

_L/5,3,4,4

_{Overcrush GHP6 R/1,1, L/1,1}

_{Negatives BBE R/1,1 L/1,1}

_{Hold for Time 90lb Dumbbells Each Hand, 2.25" handle:}

13 sec, 10 sec, 10 sec

[bencrush]

Your training is looking strong! TNS closing the #2.5 for reps is great work.

[steve0]

4/25/12

Tried bench pressing today. Still not recovered from bending two days in a row earlier in the week. Need to figure out how much bending volume I can handle

Bench Press, medium grip:

285x6 -------done------

Grippers (TNS Atom Grip Tripple Band smooth handle)

R: 3, 2, 2.5, 1

L: 2, m, 2, 1

Rolling Thunder (alternating left and right hand pulls):

150(L/R): (3,30) (3,3), (2,2)

-----Super Set-----

Plate Curl:

25/ 5, (2x10's): 8,8

1 Arm Pressdown (BB SA 5/8 as handle)

25: 5, 5

-----Super Set-----

Nautilus Plate Loaded Bi/Tri

Curl: 55/ 10, 8

Tricep: 55/ 10, 8

[steve0]

4/26/12:

Axle Deadlift:

269/ 8, 3, 4, 2

Fatgripz DB Lift and Hold:

115/ 2,2 125/1,1

Inch Trainer Hold:

1,1,1,1

KB Snatch -5min

70lbx60

[Geralt]

Nice work man! Looking good overall.

[steve0]

4/29/12

Hands are a bit smoked and right elbow has a bit of a twinge. Took it easy on grip today.

DB Bench:

100x10, 115x9, 125x5

Close Grip Axle Bench:

255x3,3

DO 60d Bends:

6- 6min10sec

Pullup:

8,8,8

Nautilus Plate Loaded Pullover:

225/5,5

Today was the first day that I had a nail break during a bend. Does this happen due to a weak point in the metal. These are some of the harder 60d stock that I have.

[steve0]

[steve0]

Took most of last week easy due to being sick. Nothing to post but just went through some motions. Played around with the IM hub that I received. Today was the first full day back.

5/6/12

Close Grip Floor Press w/Axle (2sec pause):

175x7, 225x5, 275x5, 295x3

DB Bench Press:

115's x 10

DO Bends:

GR5x2, GR8x1, Red-kicked my ass

Nautilus Plate Loaded Pullover:

200x10

MMS: W/COC #3 5 each hand

The grade8 felt easy once i was warmed up. The first GR5 I hit sucked due to not being dialed in. The second was on. Felt great on the GR8. Moving to the 7" killed me. Im planning on blowing through my 6" stock this month and then taking getting some 7" O-1 drill rod cut.

http://youtu.be/BzGJ_4bsJ5c

[steve0]

5/7/12

Westside Style Speed Box Squats:

9x315x2

Good Mornings:

225x5, 245x5, 275x5

Windmills 100lb KB:

R/5,5,5 L/3,3,3

Overcrush COC 2.5- 10 sec

Rx3, Lx3

COC Key:

R/ BB Elite-12, 8

L/ BB Elite-5, COC 2.5 12

Fat Grips Pullups:

4,4,4,4

Been doing a nightly regimen of blob lifting. Nothing specific, just playing around. Going to see how this works.

[steve0]

5/19/12

Axle Clean and Press

175x3,3

Standing DB Press w/ IronBull Grips

55's/8,8,8

DB Bench w/ Fatgripz

115's/5,5

Nautilus Tricep Extension

50/8,8

Rolling Thunder Work:

Total of 30 reps per hand with 145. I am leaving the RT loaded with this weight and I am pulling a total of 5 per hand every time I walk into the basement. I will gradually move up the weight every week

[steve0]

Thickbar work and playing with the Rogue Dogbone which arrived yesterday. IMHO the Dogbone is a great bang for the buck. It is heavy duty and well built with a powder coat finish. It works your open hand strength and also forces you to crush the device to hold on. There is definitely going to be a learning curve

Sumo Axle Deadlifts:

239x5, 270x5, 290x2

Pullups with Dogbone:

3,3,3

Bent over Rows with Dogbone

100/10,10,10

Nautilus Pullover

200/8,8

GHR:

8,8,