Jeremy Sipple Posted January 6, 2006 Author Share Posted January 6, 2006 Sorry, Honk it took me so long to reply, I have not had a chance to get to a computer recently. i dony have my own i have to post at the library or school. I am messing around with one arm benches to help my stability on the bench it helps you to lock yourself to the bench for a heavy attempt. since i have stability problems with pr attempts. i incorporated this into my training to see how it goes. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 7, 2006 Author Share Posted January 7, 2006 got behind on my posts since i dont make it to the comp on a regular gasis so here goes 12/30/05 Week 1 Day 4 convenental Deadlift (no belt) (mixed grip) 5x5 305 Straight Leg deadlift standing on a 4" platform(mixed Grip) 1x5 225 1x5 235 1x5 245 1x5 255 Barbell Shrugs (strap on overhand Mixed Grip) (belt) 1x12 225 1x12 275 1x10 295 1x12 295 Dummbell side Bends 4x5 100 13/31/05 Grip Gripper Trainer 1x10 #1 1x5,4,3,2,1, (last reps where forced) Blockbuster Pinch Grip 1x15 10 sec hold 2x17.5 10 sec hold thick Bar Curls 1x10 53 1x10 58 1x8 68 Thick Bar Wrist Curls 3x10 53 -------------------------------------------------------------------------------- 1/2/06 Week 2 Day1 Bench Press (Pinky on ring) ~ 77% of 1Rm 4x5 200 1x4 200 Close Grip Bench Press 3x5 155 2x5 160 (brought Grip out some since last week) V bar pushdowns 1x10 50 1x12 60 chest Supported Rows (overhand Grip) 1x12 90 1x12 100 1x12 105 V bar Pushdowns 1x12 60 Hammer Curls (across Body) 2x6 40 Need to implent a tri movemnt on mondays to let shoulder rest some what. 3-5 sets 8-12 reps to build some mass Tired coming in workout took 50 mins Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 9, 2006 Author Share Posted January 9, 2006 (edited) 1/3/06 week 2 day 2 Wide stance Bottom postion Squats (no belt) 5x5 190 Front Squats (arms Crossed) 5x5 145 Chin ups 3x5 2x4 Seated Calf Raises 3x15 90 Decline Situps 1x10 1x8 1x4 1/5/06 wk2 day 3 Bench press 4x2 210 1x3 210 Starting to concentrate on lowering bar with lats i feel much more solid Close grip Lockouts (upper arms parrell to floor) 1x5 185 1x5 205 1x4 225 1x5 225 Wide grip (index on ring) 1x5 250 wide grip (index on ring) 1x4 225 close grip One arm dumbbell Bench press 2x12 50 1x11 55 1x8 55 My right side is my weak side Dumbell rows (knee on bench) 4x6 90 1/6/06 week 2 day 4 conventenal Dealift (mixed grip, no belt) 5x5 315 Straight leg Deadlift (standing on 4" platform, mixed grip) 1x5 225 1x5 235 1x5 245 1x5 255 I wanted to do 5 sets but i pussed out due to the extreme tightness in my lower back. WHA WhA WHAA!! Standing Barbell shrugs (Mixed grip, belt) 1x12 225 1x12 275 1x12 315 1x12 365 (Strap on over hand) One arm dumbbell suitcase Deadlift 4x5 105 Gotta watch my toes!! Seated Calf Raises 1x12 90 1x12 100 1x12 110 LATER AT HOME Gripper filed trainer 1x10 #1 5,4,3,2,1, last few sets were forced 1/7/06 Grip work Thick Bar curls (using arm blaster) 1x12 53 1x12 58 1x10 63 1x8 68 Seated Thickbar wrist curls 1x10 53 1x10 58 1/9/06 week 3 day1 Bench pressp(inky on ring) 4x5 210 1x4 210 lost my last rep from hitting the rack on the fourth rep. DAMN IT!! Close grip Bench Press 1x5 155 1x5 160 1x5 165 2x5 170 Chest supported row 1x12 90 1x12 100 1x12 110 1x12 115 Hammer curls (across body) 2x5 45 V bar pushdowns 1x12 60 1x12 70 I am proud of my bench today. I have never done that musch volume with 210. it is a PR of sorts Edited January 9, 2006 by Jeremy Sipple Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 11, 2006 Author Share Posted January 11, 2006 -------------------------------------------------------------------------------- 1/10/06 week3 day 2 Bottom position squats (No belt) 5x5 195 front squats (arms crossed) * 4x5 155 1x5 165 This exercise is Brutal!! which is good, i am not sure why i am struggling so much with it though. oh well, seated Calf raises 1x15 90 1x15 100 1x15 110 chins ups 2x5 2x4 power squat never used before so i thought i would use to get the feel 1x12 1x12 90 * going to sub the front squats with a low box squat for the next 3 weeks for 5x5. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 13, 2006 Author Share Posted January 13, 2006 1/11/06 gripper 1x10 filedtrainer 5x3 #1 last reps were forced 1/12/06 week 3 day 3 Bench press (pinky on ring) 80% of 1RM 4x2 210 1x3 210 close Grip incline Bench press 1x5 135 3x5 155 1x5 160 one arm dumbbell bench press * 3x10 60 one arm dumbell row 3x6 90 v bar pushdown 1x9 80 dumbbell curl (palms facing out) 2x10 30 * overhead standing dummbell press next 3 weeks 3-4 x 10-12 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 14, 2006 Author Share Posted January 14, 2006 -------------------------------------------------------------------------------- 1/13/06 week 3 day 4 Convental deadlifts 4x5 325 1x4 325 HAte it WHEN i miss a rep!! Seated Calf Raises 1x15 90 1x15 100 1x15 110 1x15 115 Standing Barbell shrugs (Mixed grip, belt) * 1x12 225 1x12 275 1x12 315 1x12 375 (Strap on over hand) Barbell hold (double over hand) 10 second holds 1x225 1x235 1x245 1x255 I felt strong on these! Straight Leg Deadlifts On 4" platform* 1x5 225 1x5 235 1x5 245 1x5 255 1x5 265 * dummbell shrugs next 3 weeks 4 x12 * Zercher box squat next 3 weeks 5x5 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 18, 2006 Author Share Posted January 18, 2006 (edited) posted January 17, 2006 09:49 AM -------------------------------------------------------------------------------- 1/16/06 Week 4 day 1 Bench press ( pinky on ring) 2x5 215 1x4 215 1x5 215 1x4 215 Close grip Paintsrippers 1x5 135 1x5 155 1x5 165 2x5 170 Bent over Barbell rows * 4 x12 135 Hammer curls (across body) 2x6 40 1x6 45 * i am going to keep these in rotation for t he next 2 weeks 1/17/05 week 4 day 2 wide stance bottom position squat (no belt) 5x5 200 close stance low box squaT(nobelt) 12"box) 2x5 135 1x5 145 1x5 155 1x5 165 Standing calf raises (machine) 1x15 195 1x15 210 1x15 225 1x15 240 1x15 270 Chin ups 3x5 Edited January 18, 2006 by Jeremy Sipple Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 18, 2006 Share Posted January 18, 2006 What is your program for crush? You say you train twice a week, how is the time alotted and what are you focusing on in each session? From what I have read in your log, you seem to be just closing grippers as much as you can as a training plan. You gotta break that #2 man, you are a strong dude, much stronger than me, it's yours to close if you train right. What's your plan? Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 19, 2006 Author Share Posted January 19, 2006 thanks Left side, I guess i dont really have aplan, I just pick up the #1 and squeeze. i dont even have a #2 My hands are small as hell, though i was wondering if that is causeing me some probs? Anyways, i need to get a #2 just to feel the tension. Should i try KTA? Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 20, 2006 Share Posted January 20, 2006 Nah, you don't need KTA, you shouldn't focus on crush yet anyway. It would be a better idea to make a rounded out program, to cover all aspects of hand strength, from crush to pinch. I'll send you PM with some ideas. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 21, 2006 Author Share Posted January 21, 2006 20/05 I took yeserday off since i was feeeling a bit overtrained so i combined my core exercises from thursdays and fridays sessions. Convental Deaddlifts (no belt) 1x4 335 2x5 335 1x4 335 1x3 335 I got to the gym a half hour before closing so i felt rushed on my deads. Anyways, i can tell that my lockout is in need of a lot of work. Bench press (pinky on ring) 5x2 210 home gripper #1 5x3 these felt easier after doing deads but the last little 1/8 of an inch iscasueing problems. Quote Link to comment Share on other sites More sharing options...
BigT Posted January 21, 2006 Share Posted January 21, 2006 20/05I took yeserday off since i was feeeling a bit overtrained so i combined my core exercises from thursdays and fridays sessions. Convental Deaddlifts (no belt) 1x4 335 2x5 335 1x4 335 1x3 335 I got to the gym a half hour before closing so i felt rushed on my deads. Anyways, i can tell that my lockout is in need of a lot of work. Bench press (pinky on ring) 5x2 210 home gripper #1 5x3 these felt easier after doing deads but the last little 1/8 of an inch iscasueing problems. Like the workout as for your #1 and the last 1/8 inches giving problems...heard of strap holds before. Using a string or Irondmind close the gap straps you clamp onto it really hard for like 5-7 sec. Once you can do this then add a washer a tiny bit of weight at a time. Use your trainer or a lighter gripper than your #1 for this that you can dominate. I hope I provided some help for ya. Also the deads are probably exhausting your crush as well. Try training at home fresh with a warm-up and see how that #1 looks then. God bless my friend and let us know when you slam that #1 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 23, 2006 Author Share Posted January 23, 2006 Big T Thanks bro for the feedback. I order a #2 just for negative work. i think it will help pschologically as well. I am inconsistent with the #1 some days i can mash it other days it mashes me? but my grip training has been hapharzard as well, so that is expected. I am going to use rope and a old leather belt for strap holds. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 23, 2006 Author Share Posted January 23, 2006 1/2305 Week 5 Day 1 Bench Press (pinky on ring) 4x5 220 1x4 220 I would have got the last rep but my tris were toast by this last set. I rested about 3 minutes between sets. For my last set i rested 5 minutes but it was too late. Clse grip Paint srtippers 2x5 155 1x5 165 1x1 170 ?!?! 1x5 155 My tris totally gave out on my fourth set. Yuck!! Bent over Barbell rows 2x12 145 1x12 155 1x11 160 This is a hard lift for me. i am in in awe of folks who do 250 + rows for reps Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 26, 2006 Author Share Posted January 26, 2006 1-25- 05 grip Blockbuster pinch Grip 1x1 10 1x1 15 1x1 20 1x0 25 1x1 22.5 10x1 20 Apollon's Axle Wrist Curls 1x5 53 2x5 63 I am following a routine thatLeft side gave me. I enjoy the aspect of going to failure on the block, i feel if i get my block lift up this will help me dominate the #1 consistently. Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 26, 2006 Share Posted January 26, 2006 Block lifts will make you stronger on grippers, you'll be laughing at that #1 in no time. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 26, 2006 Author Share Posted January 26, 2006 Block lifts will make you stronger on grippers, you'll be laughing at that #1 in no time. this may sound strange but i already feel more confident when i will emabrace the #1 again. The block work seemd to hit my last two fingers good, which in my case is causing my problems. Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 29, 2006 Share Posted January 29, 2006 Man, expect this. When I first started doing block lifts I noticed an immediate increase in gripper strength. Keep up the good work Jeremy. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 30, 2006 Author Share Posted January 30, 2006 1/28/05 Seated neck harness 1x10 35 1x10 45 1x10 50 1x10 55 1x10 60 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 30, 2006 Author Share Posted January 30, 2006 1/29/05 filed Trainer 2x3 #1 10 x .85 That last teent bit still is causing probs but , it is slowly fading away. #8 Sledge Hammer Leveraging to nose ( hand on about middle of handle) 3x5 last 2 finger pinch grip 3x5 5lbs (2 2.5lb plates smooth side out.) Quote Link to comment Share on other sites More sharing options...
BigT Posted January 30, 2006 Share Posted January 30, 2006 1/29/05filed Trainer 2x3 #1 10 x .85 That last teent bit still is causing probs but , it is slowly fading away. #8 Sledge Hammer Leveraging to nose ( hand on about middle of handle) 3x5 last 2 finger pinch grip 3x5 5lbs (2 2.5lb plates smooth side out.) goood job with the last two finger work as the last two fingers help you at the close...that goal of yours of mashing the #1 every time is on the way Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 30, 2006 Author Share Posted January 30, 2006 1/30/06 week6 day 1 Bench press 1x2 235 2x3 235 1x2 235 My goal was 4x4 but not today!! No tricep power, Next week 4x4, will be mine Close Grip Paint Strippers 1x4 155 1x4 165 1x4 170 1x4 175 Bent over Barbell Rows 1x10 155 1x10 165 1x10 170 1x9 175 V bar pushdowns 1x10 70 1x10 80 v handle pulldowns 1x10 120 1x10 140 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted January 30, 2006 Author Share Posted January 30, 2006 BigT If I am consistent with my training i will start to makereal gains in grip. I am supposed to me getting my #2 any day now. Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted February 1, 2006 Author Share Posted February 1, 2006 1/31/06 week6 day2 wide stance bottom position squats (no belt) 4x4 215 close stance low box squat(no belt) 1x4 155 1x4 165 1x4 175 1x4 185 Chin ups 1x6 3x5 seated calf rasies 1x15 90 1x15 100 1x15 110 1x15 120 bent leg situps 2x20 1x15 rockies 2x10 8 Quote Link to comment Share on other sites More sharing options...
Jeremy Sipple Posted February 2, 2006 Author Share Posted February 2, 2006 2/1/06 Grip 2 hand pinch grip 3x5 50 (2 25s) 1x1 55 (2 25s+5) 5x1 70 (2 35s) 1x1 72.5 (2 35s+2.5) 1x1 75 (2 35s+5) 1x0 77.5 (2 35s+5+2.5) 1x0 75 (2 35s+5) 1x8 70 (2 35s) Appolons axle reverse curls 3x5 43 Quote Link to comment Share on other sites More sharing options...
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