Short Term Journal Of My Contest Preparation

[FrankyBoy]

In about 7 weeks, on october the 30th, the german grip championship will take place.

To force a well documented preparation I decided to start this log.

The championship will consist of 5 events:

1. RT lift left+right total

2. Straphold with #2 and 2.5kg for time (one hand only up to now)

3. IM Pinch Grip Block for a left+right total

4. Vertical Bar Lift for a left+right total

5. Appollons Axle Double Overhand Deadlift

I have the following goals which I want to reach in the next 7 weeks:

1. RT : 155kg total (340lbs)

2. SH : 45sec on a RB210 with 2.5kg

3. IM PGB: 50kg in total (110lbs)

4. Vertical Bar: 200kg in total (440lbs)

5. A.A. Deadlift: 145kg (308lbs)

I'm using my RB210 because its the closest gripper to the #2 used in the contest.

The vertical bar sucks on my left. This is the only event in which my left is still

much weaker than my right due to my injury last year. Therfore the low number on that

device.

I'll train:

For the RT with the RT, RH from Clay, Holle-it up inch replica

for the SH: Doing SHs with the RB210 and higher Grippers, Hardy Handshake

for the PGB: Using different blocks, the blobette and the TTK

for the vertical bar: only with that device, perhaps sledge hammers

for the A.A. : using an A.A. replica and the Holle-it up inch replica

I'll try to do the whole contest each week so I get a feeling of doing all events in a row.

[bencrush]

Good luck with your goals Franky! I bet you'll reach them all. How close are you on the Apollon's Axle goal?

[FrankyBoy]

Good luck with your goals Franky! I bet you'll reach them all. How close are you on the Apollon's Axle goal?

130kg or 286lbs.

Thats not my favourite.

[Florian Kellersmann]

Nice goals. Good luck with your training, Frank

[FrankyBoy]

09/14/04

1. Training Appollons Axle

Uh, should have started with bending lately. Yesterday the package with 22lbs of nails arrived.

Of course I couldn't resist.

And of course the bending didn't pay off today.

2x1x50kg (110lbs)

1x90kg (198lbs) right wrist and right hand extensors started to say 'HELLO' (the bending yesterday)

1x110kg (242lbs)

1x120kg (264lbs)

0x130kg (286lbs) wide grip didn't move

0x130kg (286lbs) sumo style didn't move

1x130kg (286lbs) narrower grip, full deadlift but couldn't pull my shoulders back

1x120kg (264lbs)

I stopped my workout here. Actually I wanted to some lockouts with the axle too and some one hand lifts with the Holle-it up inch replica but I better do a little rest for my right forearm.

[FrankyBoy]

09-15-04

Training for the RT using the Rolling Handle from Clay Edgin.

My workout is based on the following program consisting of 8 sets:

5x100%

5x100%

12x80%

5x100%

25x60%

12x80%

25x60%

5x100%

The 100% weight is the 5RM weight. The first number denotes the goal reps that set. If a 6th rep could have be performed in the first set, the weight is increased for the next workout but the 6th rep isn't performed in that set.

Left

5x40 (5x) too easy, so I increased the weight for the second set

5x42.5 (3x) this will be the 100%-weight for the next workout

12x34 (11x)

5x42.5 (3x)

25x25.5 (22x)

12x34 (10x)

25x25.5 (20x)

5x42.5 (0x)

Right

5x47.5 (5x) way too easy

5x50 (5x) still too easy, next workout will start with 52.5kg

12x40 (12x)

5x50 (5x)

25x30 (21x)

12x40 (11x)

25x30 (20x)

5x50 (2x)

Fingers are hurting, forearms are burning. Will be very interesting to see how that training transfers to the 1RM on the RT.

Start weights for the next workout will be:

42.5kg lefty and 52.5kg righty.

[nagual]

Seems wierd to have a deadlift, no matter that it's a thickbar deadlift, in a grip contest. A deadlift lockout sure, but a regular deadlift would be limited by backstrength rather than gripstrength.

All the best, and good luck though

Edited September 15, 2004 by nagual

[FrankyBoy]

Seems wierd to have a deadlift, no matter that it's a thickbar deadlift, in a grip contest. A deadlift lockout sure, but a regular deadlift would be limited by backstrength rather than gripstrength.

All the best, and good luck though

Thanks.

In the contests I attended the Apollons Axle Deadlift with the double overhand grip was always limited by grip strength.

Back strength may only be an issue if you have zero experience with deadlifting and have already quite strong hands.

You can very easily train your back so that its significantly stronger than your hands, at least when using the DO grip.

Even when using an Olympic Bar the deadlifting is limited by the grip strength for me. Only using the DO grip of course.

[FrankyBoy]

09-16-04

Today I tested the Straphold with 2.5kg.

In the contest a very hard #2 will be used. The closest gripper to that one is my RB210.

SH w/ RB210 and 2.5kg: 36s

SH w/ RB210 and 2.5kg: 30s

I've a new most-hated exercise.

The most difficult on those Strapholds was the opening of the hand afterwards.

I took about one minute in a hot-water bath to open the hand again.

[Florian Kellersmann]

Good time! The 210 is a little bit harder than Hermann's #2, isn't it?

One discipline Thomas won't win

[FrankyBoy]

Florian: I guess that my RB210 is even a bit easier than the contest #2.

09-17-04

Vertical Bar:

Warmup:

2x2x40kg with left and right

Singles with left and right:

Some weights weren't attempted with both hands. There a dash is used.

All weights in kgs.

60.0: (1x,1x)

70.0: (1x,1x)

80.0: (1x,1x)

85.0: (1x,-) PR

87.5: (1x,-) PR

90.0: (0cm, 1x)

100 : (-,1x)

105 : (-,3cm)

90.0: (1x,-) PR

102.5: (-,1x) PR

105 : (-,1x) PR

92.5: (1x,-) PR

107.5: (-,0cm)

95.0: (1cm, -)

110 : (-,0cm)

107.5: (-,0.5cm)

Total: 92.5kg + 105kg= 197.5kg.

Hmm, obviously my goal of 200kg was set too low. My previous best was 180kg in total.

[FrankyBoy]

09-18-04

I obviously need help. Again I couldn't resist again today and took all my unfinished nails out of the box and killed them all like nothing.

However that wasn't that clever regarding the following workout.

Pinch-Day

IM PGB

10kg: L+R 1x

15kg: L+R 1x

17.5kg: L+R 1x

20kg: L+R 1x

22.5kg: L+R 0x

Selfmade Wooden PGB (70mm)

30kg: L 0x, R 1x

25kg: L+R 1x

27.5lg: L 0x, R 1x

cleaned the block from chalk

27.5kg: L+R 1x

30kg: L 0x, R 1x

35kg R 1x

Blobette & TTK

R: Blobette w/ 39lbs : 3x1

L: TTK 5kg, 7.5kg, 7.5kg Negatives

L+R double handed full ROM reps w/ TTK: 1x5x7.5kg

Wooden Block 70mm

25kg: L+R:1x

IM PGB

22.5kg: L 0x, R 1x

In total: 42.5kg on the PGB from IM. Quite a long way to the 50kg. We'll see.

[FrankyBoy]

09-20-04 Contest simulation

Oh boy theres still so much to learn.

My forearms are still sore from my bending tests the last days.

So its a must not to bend anymore before the contest.

1. Event Rolling Thunder

I cleaned and oiled the RT-handle before the event which made the whole thing a lot more tougher than usual.

Lifts were performed according the strict contest rules, i.e. no handle tilt and lowering the RT under full

control of the weight.

1x40 Warmup

60.0kg 1xL, 1xR

62.5kg 0xL, 1xR

67.5kg 1xR

62.5kg 0xL

70.0kg 0xR

Oiling the inner axle takes at least 5kg from the possible weight being lifted.

New goals under these conditions:

Left: 65kg, Right: 72.5kg

2. Event: Straphold w/ RB210 and 2.5kg

30secs, that exercise hurts like hell.

3. Event: IM Pinch Grip Block

15.0kg 1xL, 1xR

17.5kg 1xL, 1xR

20.0kg 0xL, 1xR

22.5kg 1xR

4. Event Vertical Bar

Warmup

1x40kg

1x60kg

Attempts:

80kg 1xL, 1xR

85kg 0xL, 1xR

85Kg 1xL

90kg 0xL, 1xR

95kg 1xR

100kg 0xR

Hands already suffer from the previous events.

5. Event Apollons Axle

Warmup

1x50kg

1x90kg

Attempts:

1x110kg

1x125kg

I guess I need more rest before the contest simulations. Therefore I will do this simulations only every second week. Before those tests I will do a 2 days rest.

So I will only have two further contest simulations. Probably on october 3rd and october 17th.

[Mikael Siversson]

The RT should not be the opening event as it zaps too much strength from the other ones IMO. We have always put it last or second last (bending being the last one if this is included).

[FrankyBoy]

The RT should not be the opening event as it zaps too much strength from the other ones IMO. We have always put it last or second last (bending being the last one if this is included).

Thanks Mikael,

I highly appreciate your input. I totally agree with the RT-opening.

Together with the Straphold (for time!) as second event there is really no more left

afterwards.

[bencrush]

Franky, it looks like you're doing pretty well in the contest preparation department. Are there weight classes in the grip comp? And if so, which one will you be in?

[FrankyBoy]

Franky, it looks like you're doing pretty well in the contest preparation department.  Are there weight classes in the grip comp?  And if so, which one will you be in?

Hmm, I wasn't that satisfied with my results but of course I did all events in

an unsual little amount of time. (~ 90min).

No there won't be any weight classes. I'm at 200lbs right now.

Other competitors will be from 165lbs to 385lbs.

[FrankyBoy]

09-22-04

Rolling Thunder and Vertical Bar Training

Clays Rolling Handle

40.0kg: 1xL, 1xR

45.0kg: 5xL, 1xR

47.5kg: 1xL

50.0kg: 1xL, 1xR

52.5kg: 0xL

55.0kg: 1xR

57.5kg: 1xR

58.75kg: 1xR PR

60.0kg: 1xR PR

High-Volume for the Left:

5x45kg

5x45kg

12x36kg

4x45kg (goal was 5)

25x27kg

12x36kg

25x27kg

2x45kg (goal was 5)

I did no further training with my right on the Rolling Handle due to my no-set workout yesterday.

Vertical Bar

40kg: 1xL, 1xR

60kg: 1xL, 1xR

70kg: 1xL, 1xR

80kg: 1xL, 1xR

85kg: 0xL

85kg: 1xL

90kg: 1xL

95kg: 0xL, 1xR

100kg: 1xR

105kg: 0xR (4cm)

[Florian Kellersmann]

Clays Rolling Handle

60.0kg: 1xR PR

[FrankyBoy]

09-23-04

Pinch

I'm using three wooden home-made pinch grip blocks with different sizes:

48mm or 1.9" (S), 72mm or 2.8" (M) and 96mm or 3.8"(L)

I used a raising bar system testing each block on each weight with both hands:

15kg (33lbs)

S : 1xL,1xR

M : 1xL,1xR

L : 1xL,1xR

20kg (44lbs)

S : 1xL,1xR

M : 1xL,1xR

L : 1xL,1xR

22.5kg (50lbs)

S : 1xL,1xR

M : 1xL,1xR

L : 1xL,1xR

25kg (55lbs)

S : 1xL,1xR

M : 1xL,1xR

L : 1xL,1xR

27.5kg (61lbs)

S : 0xL,1xR

M : 0xL (10"),1xR

L : 0xL,1xR

30kg (66lbs)

M : 1xR

35kg (77lbs)

M : 0xR

IM Pinch Grip Block

20kg (44lbs) : 1xL, 1xR

22.5kg (50lbs): 0xL, 1xR

Holds

L: 15kg (33lbs): 20secs

R: 17.5kg (38.5lbs): 10secs

2 handed Plate Pinch

using two plates on a PVC pipe and a loadable dumbbell through the plates.

42.5kg (94lbs): 1x

52.5kg (116lbs): 1x

62.5kg (138lbs): 1x

72.5kg (160lbs): 0x

67.5kg (149lbs): 1x

1 hand plate pinch, same apparatus as described above

Right

22.5kg (50lbs): 1x

32.5kg (72lbs): 1x

37.5kg (83lbs): 0x

Left

22.5kg (50lbs): 1x

27.5kg (61lbs): 1x

32.5kg (72lbs): 0x

Good workout.

[FrankyBoy]

09-24-04

Apollons Axle and Vertical Bar Day

Apollons Axle

2x1x50kg

1x90kg

1x110kg

1x120kg

0x125kg lost balance

1x125kg

Vertical Bar

40kg 1xR,1xL

60kg 1xR,1xL

80kg 1xR,1xL

85kg 1xR,1xL

90kg 1xR,1xL

95kg 1xL PR

100kg 1xR,0xL

110kg 0xR

97.5kg 1xL PR

105kg 1xR

107.5kg 0xR

Total: 97.5kg + 105kg = 202.5kg

Holle-it-up Inch Replica

All Lifts were performed in the easiest position.

Lifted height was 2".

20kg: 1xR,1xL

40kg: 1xR,1xL

50kg: 1xR,1xL

55kg: 1xR,1xL

60kg: 1xR,1xL

65kg: 1xR,0xL

70kg: 1xR

[mobsterone]

I used to do 1's myself for the longest time but it leaves you no where to go when you get close to your limit. I'd suggest triples and aiming for 80% of your one rep max, then 85% and so on until the last session before the competition has you doing 100% for three reps.

[FrankyBoy]

Thanks Steve!

I will modify my next workout.

[FrankyBoy]

09-26-04

Thick Bar Training

Apollons Axle

1x50kg

1x90kg

2x1x110kg

1x120kg (0x, Sumo grip test)

4x1x120kg

Holle-it-up inch replica

hardest position

Left (including bar)

1x22.5kg

1x32.5kg

1x37.5kg (30cm)

3x1x37.5kg

1x35kg

Right:

1x35kg

1x42.5kg

1x42.5kg (20cm)

1x42.5kg (20cm)

Rolling Thunder

1RM-Test

Left: 61.25kg

Right:68.72kg

I'll using an advanced GVT-version every 3rd day.

Goal 10 sets with 5 reps of same weight in the first session.

I used 85% of the 1RM as weight today:

Left: 52kg

Right: 58.5kg

This will be the 100% weight for the GVT. Next session I'll use 105% for 10x4 then

110% for 10x3. Then (in the 4th session) I'll restart the GVT with 10x5 but using 105% and so on.

Results:

Left: 5,5,5,5,5,3,3,3,3,2

Right: 5,5,5,5,4,4,3,4,2,2

[FrankyBoy]

09-27-04

Florian gave me a call today and asked for a meeting today.

So we first went to my gym did some benches and squats and made a gripper

demonstration afterwards. The guys there were stunned to say at least.

Then we went home and did some other grip stuff where Florian has still to take care of his right forearm.

My best lifts:

straphold

35s w/ RB210 and 2.5kg w/ right

one hand pinch

35kg (77lbs) one hand pinch w/ right

two hand pinch

72.5kg (160lbs)

vertical bar

100kg (220lbs) w/ left

112.5kg (248lbs) w/ right

117.5kg (259lbs) w/ right got some air about 1".

RT

an oiled one, very hard

71.25kg (157lbs) w/ right