The Challenge Log

[FrankyBoy]

Bench

15x100kg (failed on rep 16)

13x100kg

12x100kg

Grippers

Left

ez #3 x 2, 1

0xMM1

2xRB210 LW

ez #3 x 1

#2.5 x 4

#2.5 x 5

RB210 x 7

18x#2

29s x #1 Straphold with 2.5kg

Right

5 x ez #3

3 x n E

2 x ez E

choked #3.5 x 2, 4

choked SE x 0 (3mm), 1, 0

14xez #3

Fat Bar

50kg x 3 LR

55kg x 2 LR

1x60kg R

+ hub work, + tosses of the baby inch

First time I went for the 16th rep with 100kg which would have been a PR but no though it was close.

The SE felt awkward in the choker, I'm curious if I do better when fresh.

[FrankyBoy]

Bench

14x100kg

I was disappointed about the 1. set so I slapped myself a couple of times before the 2. set

15x100kg ??? (adrenaline probably)

12x100kg

11x100kg

23x80kg

+ 50 pushups

Grippers

Left

ez #3 x 0, 1

0xRB240

0xchoked MM1

Right

5xez #3

5xn E

choked SE x 0 (1mm), 1, 1, 0 (1mm), 1, 1

choked hard #3.5 (FK) x 0 (3mm), 0 (2mm) maybe when fresh

[FrankyBoy]

Bench

5x70kg

5x80kg

5x90kg

15x100kg

10x105kg

6x110kg

3x115kg

56 pushups

failed the 16th rep with 100kg again. Damn.

Won't use the 100kg any further for the 20x100kg goal.

Gripper

Left

22x#2

1xez #3

hurt the lower two index joints in the first set.

Stopped the session for safety reason for the left here.

Also, setting for the right was painful.

Right

10xez #3

4xn E

choked #3.5 x 2, 2, 2, 3

[FrankyBoy]

Bench

5x70kg

5x80kg

3x90kg

2x100kg

11x105kg

7x110kg

6x110kg

pec was too sore as a result of the new bench workout last saturday.

Grippers

Left

5x# 2

#2.5 x 5, 5

Right

5x# 2

5x ez #e

1xn E

choked #3.5 x 3, 2, 2, 4, 3, 2, 2, 2

Took it easy on the left but gave my right some work load.

[FrankyBoy]

Gripper

12x#2 LR

Left

#2.5 x 5, 4, 4, 4

Right

15 x ez #3

choked #3.5 x 3, 3, 3

8xn E

4xsuper hard #3 (163#)

Have a little irritation in my left shoulder so I rest a bit before continue to bench.

[FrankyBoy]

04/16

Fat Bar: Using the 60mm loadable dumbell, righty only

5x25kg

3x45kg

67.5kg x 4, 3, 2

04/17

Grippers

15x#2 LR

Left

#2.5 x 5, 6,

Right

10 x ez #3

5 x n e

choked #3.5 x 0, 0

stopped, no power righty I assume it was the fatbar session yesterday.

Lefty was ok.

04/18

Grippers

again, since I was too weak righty yesterday after the fatbar session on friday

10x#2 LR

Left

#2.5 x 6, 8

#3 x 2

#2.5 x 5, 4

Right

ez #3 x 10

n E x 7

choked #3.5 x 2, 2, 3

using a braced set:

MM2 x 4

MM3 x 0 (paper thin)

MM2 x 4

nE x

a bit better righty but still no where close to my peak strength.

However lefty was good.

[Joefrey]

Really strong workouts with grippers !!

[FrankyBoy]

Thanks Joefrey!

04/20/2010

Grippers + Abs

Between the gripper sets I did some situps

Situps: 66, 50, 50, 50, 50, 50, 50

Grippers

10x#2 BH

Left

#2.5 x 6

2x ez #3

#2.5 x 5, 4

Right

10 x ez #3

8 x n E

choked #3.5 x 2, 3

10 x ez #3

The choker work is a bit down lately though today is the

DAY AFTER (fatbar this means) so it wasn't that bad actually.

04/22/2010

Grippers

L

15x#2

#2.5 x 5

ez #3 x 2,3(? maybe or paper thin)

#2.5 x 5,4,4

R

15x#2

10 x ez #3

3xnE

choked #3.5 x 3,2,1

using a bracet set:

7 x MM2

1xMM3

5xMM2

0xRB330 (Pic, for future comparison)

13xez #3

5xMM1

Boy that right hand skin is really sore now.

[FrankyBoy]

Fat Bar

60mm DB

5x25kg

3x45kg

1x65kg

2x0x75kg last one almost to lockout

2x0xreal Inch

67kg Inch x 6,6,4

[FrankyBoy]

Grippers

+ Situps as warmup: 80, 80, 50, 80

10 x #2 BH

Left

#2.5 x 5

2 x ez #3

#2.5 x 6

Right

10 x ez #3

5 x n E

choked #3.5 x 3

2xMM3 (braced set), did hold the 2nd rep closed a bit should have gone for a 3rd one

High crush level today righty. Very rare after a fatbar day.

Hopefully the right hand finally adapted to the mix of fatbar and crush training.

6xMM2 (braced set)

choked #3.5 x 2

3 x MM2 (braced set)

13 x ez #3

[Joefrey]

One word : STRONG

[FrankyBoy]

Thanks alot Joefrey!

I'm not too far away not from my former best with the crush.

Today again a noticable improvement:

Gripper

+ abs as warmup: 5@75

12 x #2 BH

Left

#2.5 x 5, 5, 5, 4

Right

10 x ez #3

5 x n Elite

choked #3.5 x 3 again I felt yesterdays fatbar training

now using a braced set:

I went for a #3.5 Tom Becker loaned me a long time ago.

He needs it back now so one last session with that gripper.

THANKS BUDDY!!

#3.5 (TB) x 2

#3.5 (TB) x 3

0XRB330 still shot 1

0XRB330 still shot 2

MM2 x 8 (nice!), this is the hardest gripper I could get 10 reps with during my best days.

MMS again:

ez #3 x 19

Very good session righty, lefty was ok.

I guess the RB330 is at least necessary before I can make plans towards the MM3 cert.

[Florian Kellersmann]

Franky, I want to see some #3.5 (FK) closes

By the way, if you need you motivation for your thickbar training, check out my armwrestling buddy Rafael:

http://www.gripboard.com/index.php?app=gallery&module=images&section=viewimage&img=9533

[Bigdeze]

Damn brotha, you're giving those grippers hell!

[FrankyBoy]

Thanks Bigdeze!

@Flo: See below

Situps

5@100

again: I'm using these sets as warmup for the gripper session.

I'm doing them between the gripper sets.

Gripper

STRONG DAY righty!

10 x #2 BH

Left

#2.5 x 5, 5, 4

Right

10 x ez #3

1. 8 x n E

2. choked #3.5 x 4

using a braced set:

3. as requested from Flo : 2x#3.5 (FK), thats a stout #3.5

That was hard since I taped it and wanted to make sure that one

sees the gripper closed before the 2nd rep attempt.

So I did hold it a bit before opening it up again and that made the 2nd

rep really ugly.

Thats motivating since that was one of the hardest gripper I closed for a single before.

Video: Flos #3.5

Now using my reference (and 1. intermediate goal) gripper:

4. 0xRB330 <3 mm off + 5 sec hold at that position

Still Shot: RB330 miss

5. MM2 x 11 (PR)

6. MM2 x 7

[Florian Kellersmann]

Well done!

[bencrush]

Nice! Looks like a 180s range #3.5.

[FrankyBoy]

Thanks Flo.

Yeah Ben, low 180s sounds about right.

My MM3 replica has 178# and is easier.

[Joefrey]

Nice job !!

[Florian Kellersmann]

How hard is the "original" MM3 gripper? My "guess" is, that if you can close my 3.5 regulary under certification conditions, you may sign up for the MM3.

[FrankyBoy]

Thanks Joefrey.

Flo, I think only time will tell us the truth.

Currently I expect the original MM3 even harder than your #3.5.

I'd like to be able to close every of my #3.5s before going for the MM3.

And the hardest ones are in the mid 180s.

[FrankyBoy]

Fatbar

60mm DB

5x25kg

5x45kg

1x65kg

0x77.5kg (15cm)

Inches

0x78kg

67kg x 7 (PR), 7, 6

repping that 67kg inch really kills the thumb.

Today was the first day the real Inch moved a tiny bit.

That means I started feeling to have sth like control over it.

I'm curious what I can do with it when (/if) I'll lift 80kg on the 60mm DB.

[FrankyBoy]

Very small gripper session

up to

choked #3.5 x 2

P4 x 3

as usual a bit weaker after a fat bar day.

[FrankyBoy]

Expected a good gripper day after the rest day yesterday and got it

Gripper

interleaved with situps:

115, 115, 115

12 x #2 BH

Left

#2.5 x 7, 2 (waited too long inbetween, hand had cooled down)

Right

10 x ez #3

10 x n E

braced set:

0xRB330 (~1mm off)

0xRB330 (paper thin) Blurry Still Shot

P4 x 7 (PR)

4xchoked #3.5

5xchoked #3.5

P4 x 7

MMS:

20 x ez #3 (PR) Video

strong day righty, prolly the strongest ever though I didn't get that RB330.

I have to calibrate that one, I expect it at 190#.

The very next goals:

Closing the RB330 and 10 x P4

[Joefrey]

You'll close that RB330 in no time !!

... And Inch dumbbell will fly soon !