jad Posted October 22, 2004 Share Posted October 22, 2004 That must be working your crush too.How much time do you take off between OAP's and gripper work? ← I don't really time it. I usually just train crush at least once a week and on a day/days when I'm feeling strong. Heavy partial hammer curls and heavy wrist work (not sledge work) usually zaps me so I try to leave a day rest after one of those but other than that I just train crush instinctively. I used to train crush the day after either of those but I found I was having some bad workouts so I quit. The OAP isn't bad on the grip if you wipe the bar down good but it's murder on your biceps and top of the forearms. Mine are still cramping up from the workout earlier in the week. Quote Link to comment Share on other sites More sharing options...
jad Posted October 23, 2004 Share Posted October 23, 2004 Wow you bumped it up again. You're an animal Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 23, 2004 Author Share Posted October 23, 2004 Note to above log...should say Shrugs severely filed (9/16) #1. Thanks Jad...That BBE I just received is a real brick...I thought the #3 was a brick. Can barely chest press it...to think some day I am going to close it, sweet baby Jesus...Life is good!! Quote Link to comment Share on other sites More sharing options...
rwindleyme02 Posted October 28, 2004 Share Posted October 28, 2004 10 pony negs ea hand/ Then one thumb only hard fast reps to failure..what a pump, pads swelling right before my eyes..i may have found a great tip!! ← Cool tip. I may have to add this to my KTA. Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 28, 2004 Author Share Posted October 28, 2004 I am going to apply it to my flexor work too. Remember to do flexors to keep your hands balanced even though it is not clearly outlined in KTA. Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 28, 2004 Author Share Posted October 28, 2004 Great workout today!! PR's always feel great. Increased my OC's by 7 ip on ISG!!! Now 161 Then towards end of workout increased OC's again to using BBM for OC's OC increases were also on left hand!! I will up the Negs another 14 ip to 298...getting easy. When 3/4 done with workout...tried my goal gripper BBSM...missed by 1/4 with fatigued hands. Psyched all around !! Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 29, 2004 Author Share Posted October 29, 2004 I am in the 3rd week of KTA: Raised Negs to 303 (8,12) did many reps with this setting. Raised OC's to BBM RH....crushed for 10 secs...many reps. Raised OC's BBM LH ....needed assistance for a few reps to crush.. this is a really big jump for my LH. Progress so far with KTA and ISG: Have increased my Negs by 35ip for many reps and can hold it MUCH better Have increased my OC's by 50ip for many reps and longer times I am close on my goal gripper BBSM already. Tried couple days ago missed by 1/4 after KTA workout. Next week there will be many tries at my goal gripper, hope to get it then and have to readjust to a higher goal. 10 pony negs followed by fast rapid one thumbed reps to failure. 25 rubber band flexors followed by adding band and fast rapid reps to failure. Note: Starting to get the set down pat on RH...finding the "sweet spot" this has helped with my OC's tremendously. LH still trying to find that spot...making progress. Also I noticed even with the increased amount on negs..I can definitely hold it at credit card width for many reps even with LH. I swear I could do negs with the highest ISG settings 345 (10,12) but afraid of too sudden of a jump. I will get there in the next week or two. Left pinky lost some skin today sliding off BBM with sharp edges...sanded it...also starting to get callouses on palms. Finally...finished entire workout in one session...so endurance is increasing... but left hand is toasted and scraped...been thru a war...lol Hey..like crazy person tried #3 today after murderous workout...got past parallel just under 3/4 maybe 5/8"...at least it seems doable...instead of like a brick. Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 30, 2004 Author Share Posted October 30, 2004 Went out dancing and drinking last night...tired today and mildly hungover. Workout was tough....managed to finish Negs were hard...Lowered LH OC's to 161 (5,8) BBM LH was too much couldn't close it often or long enough. Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 31, 2004 Author Share Posted October 31, 2004 Raised LH OC's to 170 (2,10) Results of this week: Negs are at 303 (8,12) OC's RH BBM OC's LH 170 (2,10) Back down week next week...thank god and many tries at goal grippers!! Gonna go buy 2-45's, 2-35's, 2-25's, 4 more 10's and try to find some 80-100 lb hex dumbbells. After Kta pinch and blocks or blob's!! Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 2, 2004 Author Share Posted November 2, 2004 Starting Week 5 KTA 3 Goal gripper attempts BBSM 1/2, 3/8, 3/8 I Neg 303 (8,12) 10 Pony Negs...10 fast reps 2 OC's RH BBM held both 10 secs LH 170 (2,10) Little tough After one days rest still little tired..only 5 hours sleep last night Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 3, 2004 Author Share Posted November 3, 2004 3 Goal gripper attempts BBSM 3/8, 1/4, 3/8 Negs 303 (8,12) 10 Pony Negs...10 fast reps 2 OC's RH BBM held both 25 secs...PR LH 170 (2,10) held 15 secs 25 flexors rubber hands Quote Link to comment Share on other sites More sharing options...
jad Posted November 3, 2004 Share Posted November 3, 2004 1/4 on the BBSM...not bad buddy, you're closing in on it. Keep up the good work. Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 3, 2004 Author Share Posted November 3, 2004 1/4 on the BBSM...not bad buddy, you're closing in on it. Keep up the good work. ← I love this KTA...soon after closing a gripper I have been able to overcrush it. The BBM when I finally got it 6 days later I was using it for overcrushes. I'm sure this progress will slow down and a lot is newbie adaptation. It sure feels good to be able to OC the BBM for 25 secs That is a new PR for me!! Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 3, 2004 Share Posted November 3, 2004 Great work Paul! Can't wait to read that you've closed your Cert SM. It will be soon. Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 3, 2004 Author Share Posted November 3, 2004 Great work Paul! Can't wait to read that you've closed your Cert SM. It will be soon. ← Thanks Bencrush As a matter of fact is one one of your posts that enlightened me about Warren's certs and the BBSM. Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 4, 2004 Author Share Posted November 4, 2004 Not a great day today! BBSM 3 attempts 1/2, 1/2, 3/8 Neg 303 (8,12) OC's BBM x2 Today EVERYTHING was extra difficult. BBSM felt like a brick. Even the negs which I have been holding so well almost wanted to pop out of my hand! OC's today could barely do with BBM couldn't even close it at first without help from other hand! Felt weak today, don't know if it is from long OC's yesterday or what? Tomorrow another rest day...apparently I need it. Ponies and flexors were even harder than normal. Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 6, 2004 Author Share Posted November 6, 2004 BBSM 3 attempts 3/8, 1/2, 3/8 Neg 303 (8,12) OC's #2 x2 #2 for OC's was tougher barely 5 secs ea. Have Powerweb now used that for 35 extensor flexes. 10 Ponies all negs...quick 15 fast reps Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 7, 2004 Author Share Posted November 7, 2004 BBSM 3 attempts 3/8, 1/2, 3/8 Neg 303 (8,12) OC's #2 x2 Back to BBM for OC's.. was tough barely 5 secs ea. Used Powerweb for 35 extensor flexes. 10 Ponies all negs...quick 15 fast reps ...chnged to large Pony I modified with 1x2 screwed on each handle...width is 5.5 inches murderous negs with this. Note: This "back down week" was really difficult. Hands seem so much weaker especially at close. Deep pain deep inside knuckle area is preventing full squeezing power...even with extensive warm-ups. Will time off till hands heal adversely affect my KTA program? Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 9, 2004 Author Share Posted November 9, 2004 Active recovery for a few days: each hand contrast bath 50 ball rotations 20 x store grippers 35 powerweb extensor flexes Ponies x 10 negs wide 5.5 in clamp Eagle claw 20 easy partials contrast bath horse liniment and gloves at night Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 11, 2004 Author Share Posted November 11, 2004 Finally the three day rest is over...my hands are healed 99% of the pain is gone. This was my first layoff...should have warmed up more I think hands felt unused, needed more blood pumped in. The new negs are tough...Negative Crushes...muxh harder than the others I was doing. Still kept weight at 303 (8,12) OC's were done BBM But the strapholds these are tough to coordinate...especially if you using the other hand to set the gripper than have to grab the ruler with weight. I am sure it is a matter of technique and practice ...like so many things around here. I also did my extensor training first...hoping to add to the warmup wihout burning out the crushing muscles...I will stick with this a little longer. Volume was fine...I WILL not do more than the program suggests again I WILL not do more than the program suggests again I WILL not do more than the program suggests again Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 11, 2004 Author Share Posted November 11, 2004 I"M BACK!! Warmups Extensors 50 powerwebs 1x100, 1x#1, 1x#2 1 x BBSM missed by 1/4" NC's felt stronger almost felt like I could hold it closed 303 (8,12) OC's were done with the #2 5 secs this is a PR!!!! Just closed it last week!! Had to help on last two a little bit.... 10 pony negs medium clamp added band 50 more extensors Powerweb Contrast bath 50 ball rotations Felt strong and with no pain...what a great feeling. I know further progress is right in front of me. The 3 day break was just what I needed...looking forward to more volume!! Strap holds are an issue...can't do them with #2 yet BBM too hard also....#1 too overfiled ..over 1/4 off each side. Question ...Do I order a new #1 or get maybe a BBSA (1.6) file it 1/4" and use that for strapholds?? All in all great day and I am BACK!! Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 12, 2004 Author Share Posted November 12, 2004 Warmups Extensors 50 powerwebs 1x100, 1x#1, 1x#2 1 x BBSM missed by 1/4" getting more consistent!!! NC's felt stronger almost felt like I could hold it closed 303 (8,12) OC's #2 10-15 secs this is another PR!!!! 10 pony negs small clamp added band 50 more extensors Powerweb 100 ball rotations Note: This was AM workout...so very pleased. Held the #2 for the last OC's for 10 then 15 secs....felt like I really owned it!! Coincidentally the negs kind of pop open to about 1/4" the same gap as my BBSM attempts...So when I can hold that neg..the BBSM should go down...then of course up the negs!! Volume will be picking up now...will try to hold increases during this time. Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 13, 2004 Author Share Posted November 13, 2004 Warmups Extensors 50 powerwebs 1x100, 1x#1, 1x#2 1 x BBSM missed by 1/4" again NC's felt tough today 303 (8,12) OC's #2 Barely 5 secs ...after bragging how I had it mastered! A little humility 10 pony negs large clamp 50 more extensors Powerweb 50 ball rotations Felt weaker today...went out last night some drinks and dancing slept over 9 hours but not 100%. Still managed to get BBSM within 1/4" problem was energy low for volume. It showed in my hand strength...that 2 that felt so easy yesterday was a brute today...Oh well can't PR everyday!! Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 13, 2004 Author Share Posted November 13, 2004 (edited) While out I quartered some beer bottle caps and opened and bent till breaking...the barmaid was just looking weirdly at me. Edited November 13, 2004 by pdoire Quote Link to comment Share on other sites More sharing options...
jad Posted November 13, 2004 Share Posted November 13, 2004 OC's are looking good. Won't be long on that BBSM. People love the bottle cap stunts. Quote Link to comment Share on other sites More sharing options...
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