pdoire Posted January 8, 2005 Author Share Posted January 8, 2005 (edited) Warmups 3 x HG150, 3 x #1, 1 x #2 , 1 x #3 Attempt 25 web Extenders Negs 345 ISG (4,8,12) ea hand x 5 OC's RH BBSM 10 secs w/assist.. x 3 LH #2 10 secs w/assist.. x 2 BBSM 10 secs w/assist x 1 SH RH #2 15 lbs.....10 secs x 2 LH HG200 filed 15 lbs.....10 secs x 2 Ponies Table ponies 10 negs and pump to failure... added rubber band Notes Couple more reps!!! I really like the OC's with assist...bridging the gap to the #3...the #2 is just too easy to get a jump in strength from. It is good for the SH's though. Edited January 8, 2005 by pdoire Quote Link to comment Share on other sites More sharing options...
DLK Posted January 9, 2005 Share Posted January 9, 2005 Nice workout. How close are you getting with the #3 these days? Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 9, 2005 Author Share Posted January 9, 2005 Nice workout. How close are you getting with the #3 these days? ← Haven't tries in a little while, trying to focus on training a bit...I hope its about the same! I have made it touch but am way too inconsistent with it. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 9, 2005 Author Share Posted January 9, 2005 (edited) Warmups 15 fingertip pushups 3 x HG150, 3 x #1, 1 x #2 , 1 x #3 Attempt 25 web Extenders Negs 345 ISG (4,8,12) ea hand x 5 OC's RH BBSM 10 secs w/assist.. x 3 LH #2 10 secs w/assist.. x 3 SH RH #2 15 lbs.....10 secs x 2 LH HG200 filed 15 lbs.....10 secs x 2 2 Finger Inverted Negs Both hands HG150 x 5...got to get used to these Ponies Table ponies 10 negs and pump to failure... added rubber band Notes My workouts are getting done in half the time. First time on KTA 3 min rests between sets. Now One minute max...what a timesaver and another way to increase intensity. Added 2 finger inverted closes see where these go. Edited January 9, 2005 by pdoire Quote Link to comment Share on other sites More sharing options...
DLK Posted January 9, 2005 Share Posted January 9, 2005 Nice workouts pdoire. When you gonna strt cranking up the volume? Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 9, 2005 Author Share Posted January 9, 2005 Nice workouts pdoire. When you gonna strt cranking up the volume? ← Each week not only volume increases but intensity increases...as i have been doing...it is the last 6 weeks of KTA somewhat modified...reentry at higher gripper levels and building on that ...added 2 finger negs. It is a plan that works...grip every day one day off...for 4 weeks then 2 weeks of peaking with Goal Fripper attempts evey other day. DLK you should buy KTA just for the info...youer workouts are great but for the price of a gripper why leave a stone unturned in your quest for knowledge?? Quote Link to comment Share on other sites More sharing options...
DLK Posted January 10, 2005 Share Posted January 10, 2005 Yeah thats what I've been thinking. I was planning on waiting till I close the #3 and try and cert CC style with KTA and go with a higher gripper. I think I will wait while and see how everything goes but thanks for the input. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 10, 2005 Author Share Posted January 10, 2005 Warmups 3 x HG150, 3 x #1, 1 x #2 , 1 x HG300, 1 x #3 Attempt 25 web Extenders Negs 345 ISG (4,8,12) ea hand x 5 OC's RH BBSM 15 secs w/assist.. x 3 PR LH #2 15 secs w/assist.. x 3 PR SH RH #2 15 lbs.....10 secs x 2, 15 secs x 1 PR LH HG200 filed 15 lbs.....10 secs x 2, 15 secs x 1 PR 2 Finger Inverted Negs Both hands #1 IM x 6 ea hand PR Ponies Table ponies 10 negs and pump to failure... added second rubber band Notes Hands are feeling heavy and tired, some PR's set...good workout! Added one more SH too!! Quote Link to comment Share on other sites More sharing options...
DLK Posted January 10, 2005 Share Posted January 10, 2005 Nice PRs. I might have to try those OC assists sometime. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 10, 2005 Author Share Posted January 10, 2005 The key is being able to at least close it for a sec or so then assist it for additional time. I am hoping that this will allow OC's on the BBSM in time. Just another variation of working that final bit of crush along with SH's. I'm really trying to focus on that final bit. Quote Link to comment Share on other sites More sharing options...
DLK Posted January 11, 2005 Share Posted January 11, 2005 I have found that with just OC,negatives, and chokers that my sweep has gotten weaker. Even in just a month or so. After I go for the MM certs I guess I'll have to work on that. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 11, 2005 Author Share Posted January 11, 2005 I have found that with just OC,negatives, and chokers that my sweep has gotten weaker. Even in just a month or so. After I go for the MM certs I guess I'll have to work on that. ← My sweeps are getting better I credit the ISG for that with the negs I hold it all the way out. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 11, 2005 Author Share Posted January 11, 2005 (edited) Warmups 15 Fingertip Pushups 3 x HG150, 3 x #1, 1 x #2 , 25 web Extenders Negs 345 ISG (4,8,12) ea hand x 5 OC's RH BBSM 15 secs w/assist.. x 3 Hard today!! LH #2 15 secs w/assist.. x 3 SH RH #2 15 lbs.....10 secs x 3 LH HG200 filed 15 lbs.....10 secs x 3 2 Finger Inverted Negs Both hands #1 IM x 6 ea hand Ponies Table ponies 10 negs and pump to failure... added second rubber band Notes Hands are fried and weak...day off tomorrow...sorely needed, could barely close that BBSM. Rest, sweet delightful rest...then more volume! Edited January 11, 2005 by pdoire Quote Link to comment Share on other sites More sharing options...
dannyboy Posted January 12, 2005 Share Posted January 12, 2005 time for you to increase the weights on your strap holds paul. that getting to easy for ya. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 12, 2005 Author Share Posted January 12, 2005 Those OC's are killing me...barely can hold the straphols now. Hands are totally fried one day off...thank god...and back...probably will try to increase them along with a volume bump. Thanks for your encouragement Danny! Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 12, 2005 Author Share Posted January 12, 2005 Active recovery day: 2 contrast baths already this AM 15 extensor flexes #1 x 25 both hands..fast consecutive clicks More contrast baths to follow and icing. Quote Link to comment Share on other sites More sharing options...
ishred Posted January 12, 2005 Share Posted January 12, 2005 great progress paul...you've come along way in short time. Quote Link to comment Share on other sites More sharing options...
T Sands Posted January 12, 2005 Share Posted January 12, 2005 (edited) Paul, On your inverted 2 finger, are you using just the ring and pinky? Nice work! You are definitely progressing more than I. I got sloppy and haven't gripped for real since Gripmas Carol. I need to get my butt back into gear! Your workouts are an encouragement! Keep it up!!! T Edited January 12, 2005 by T Sands Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 12, 2005 Author Share Posted January 12, 2005 Thanks Ishred and Tsands I am using the ring and pinky fingers for the inverteds. I finished KTA about a week and a half ago...Started my own 2x a week program with tons of volume..but missesd the daily workouts of KTA. I strongly agree with the principles behind the program and know that they work. Its hard to decide to leave a program that has worked so well. I said "hey..keep doing what works". I have modified it slightly...flexors, inverteds etc. My hands are hurting as usual this time it is such a good feeling...glad for the toughening that occurred from round one. Hoping to close the #3 with authority this time around when completed. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 14, 2005 Author Share Posted January 14, 2005 (edited) Warmups 3 x HG150, 3 x #1, 1 x #2 , 1 x #3 25 web Extenders Negs 345 ISG (4,8,12) ea hand x 5 451 SON ISG (8,10,12) ea hand x 1 PR OC's RH BBSM 15 secs w/assist.. x 4 LH #2 15 sec x 3 no assist PR..move to BBSM...uggghhh SH RH #2 17.5 lbs.....10 secs x 3 PR raised weight LH HG200 filed 17.5 lbs.....10 secs x 3 PR raised weight 2 Finger Inverted Negs Both hands Filed HG200 x 6 ea hand PR Ponies Table ponies 10 negs and pump to failure... added third rubber band PR Really love my new way of doing these...watch out blob!! Notes Closed my new #3 yesterday and held it for 5 secs on video. Actually closed it 3-4 times to get it right...Hands feel it today along with all the increases. Deadlifted the 35# blob for giggles!! Edited January 14, 2005 by pdoire Quote Link to comment Share on other sites More sharing options...
jad Posted January 14, 2005 Share Posted January 14, 2005 That's a monster negative at 8,10,12, great job Quote Link to comment Share on other sites More sharing options...
DLK Posted January 15, 2005 Share Posted January 15, 2005 Nice negatives man. How long did it take to let that one out? Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 15, 2005 Author Share Posted January 15, 2005 Nice negatives man. How long did it take to let that one out? ← A smooth out negative is gentler than a forced negative...you kind of let it open against some resistance as opposed to trying to squeeze it back. It helps the hand get used to the higher forces prior to doing forced negs. The duration was probably 2 seconds. Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 15, 2005 Author Share Posted January 15, 2005 Warmups Fingertip pushups...only 4 fingers...no pinky...4...hard!! PR 3 x HG150, 1 x Filed HG250 , 1 x 2004#3 Attempt 25 web Extenders Negs 365 ISG (2,10,12) ea hand x 6..switched settings 1/2 way through..PR OC's RH BBSM 15 secs w/assist.. x 4...these are just too tough..not really OCing also OC'd the BBM and the HG250 x 2...too easy. Will file the #2!! LH #2 15 sec x 4 ...one assisted SH RH #2 17.5 lbs.....x 3....20, 15, 27 secs..PR Time to file the #2 LH HG200 filed 17.5 lbs.....x 2...20, 15 secs...too easy HG250 filed 17.5 lbs x 1 ...3 secs PR will try to continue with this 2 Finger Inverted Negs Filed HG200 x 7 ea hand PR These require coordination to get used to. Ponies Table ponies 15 negs and pump to failure... rewrapped elastics..tripled most instead of doubled...wow intensity way up!! Notes The BBSM is too tough for OC's too much assistance required. I will file my new 2004 #2...much as I hate too...need this in my strapholds, and for my LH...will need to assist the left...just started OC'ing it unfiled. Wish there was a 2.4 gripper??? 35# blob saw some air... Quote Link to comment Share on other sites More sharing options...
pdoire Posted January 16, 2005 Author Share Posted January 16, 2005 Today was exceptionally good!! Best in awhile...I am going to elaborate more than usual. Filed my HG200 and HG250 even more for OC's and strapholds this will make 2 x each. Also removed tape from some of the finger handles...and while doing that started comparing the strengths of some of my grippers...I closed the 2 several times...the HG250 to get a new comparison of how the filing made it harder...about 2.2 now I guess. Closed the BBM a few times. Must have done at least 10 15 closes total to get a better feel for the relative strengths of my grippers while I was fresh...unusual because I usually need an extensive warmup to get the blood flowing...but today was different and part of what you workout for. Here is the log: Warmups Fingertip pushups...only 4 fingers...no pinky...5..pretty easy PR 3 x HG150, 1 x Filed HG250 , 1 x 2004#3, many other closes too. 25 web Extenders Negs 375 ISG (3,10,12) ea hand x 6..another 10 lbs for a total increase of 30lbsPR Felt easy!!! OC's RH BBSM 15 secs w/assist.. x 4...much less assist needed 1st one almost held with out help!!PR LH Newly refiled HG250 ..10 secs x 4...PR SH RH Newly filed HG250...20 lbs...x 3....15,15,8...PR increased weight and gripper LH HG200 refiled 20 lbs.....x 3...18,8,5...PR increased weight and gripper 2 Finger Inverted Negs Filed HG200 x 7 ea hand .These were trying to rip my callouses right off!! Ponies Table ponies 15 negs and pump to failure... Notes BBSM felt good today still had to assist but felt Ok 1st one almost no assist. Negs are up....SH are up. OC's felt strong Even closed that #3 again in the middle of the workout. The refiling of the grippers makes the SH's much much harder..not only is the intensity up but the knurl that grabs the strap is now all gone completely on one side...so easy to slip...Thought my eyes would pop out of my head today on those. Airtime for the 35# hex again. Quote Link to comment Share on other sites More sharing options...
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