burkhardmacht Posted June 23, 2005 Share Posted June 23, 2005 Aren't we all a bit extreme, Mikael? V-bar every second day. Is that not a bit extreme? ← ← I only say: mental freakness! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 27, 2005 Author Share Posted June 27, 2005 06/25/05 Swiss Grip Contest IV Great day. Took 2nd place after David Hurzeler. Grippers were still a bit off. Barely closed a RB300N with my right and just a #2 with my left. Pinch was very good, got 198lb on a quite narrow setup. (<2") Had a good attempt on 92.5kg (204lb) but couldn't get it to full deadlift. In the vbar event I got a nice 134kg (295lb) PB with my right but just 106,5kg (235lb) with my left due to the ripped blister. David optimized my OHL-technique and so I got 200+220kg (440+485lb) in that event. Bending was as expected. Stock was too easy. So Martin could beat me since he's stronger on shorter stock than me. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 27, 2005 Share Posted June 27, 2005 Congrats again! Very impressive result - especially the pinch!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 1, 2005 Author Share Posted July 1, 2005 06/30/05 Grippers Still way off grippers due to the contest last saturday. Last time it needed about 3 weeks to get my crush back. Lefty: 10xT 24x#1 PR 1x#2 (missed 2nd rep by 1/16") 0xRB210 4xBBM Righty: 10xT 10x#1 10x#2 6xRB210 1xBBSM (missed 2nd rep ????) Today I'll do a lot of extensor/dexterity work and see how my pinch is coming along. Quote Link to comment Share on other sites More sharing options...
bencrush Posted July 1, 2005 Share Posted July 1, 2005 Great job at the contest Franky! Quote Link to comment Share on other sites More sharing options...
the swiss Posted July 1, 2005 Share Posted July 1, 2005 Hey Franky you should train on short stock! At the euros bars will be as short as 5' I think? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 1, 2005 Author Share Posted July 1, 2005 Great job at the contest Franky! ← Thanks Ben! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 1, 2005 Author Share Posted July 1, 2005 Hey Franky you should train on short stock! At the euros bars will be as short as 5' I think? ← Yes, you're right 'My OHL Idol' David. The other option is to work towards that 8mm CRS stock! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 07/01/05 Extensors/Dexterity Finger Extensors 1x50xIM White Rubber Bands 1x50xIM Green Rubber Bands 1x40xIM Yellow Rubber Bands Wrist Extensors Reverse Wrist Curls 10x8kg L+R 15x9,5kg L+R PR 11x10,5 L 13x10,5 R Dexterity 30 minutes of dexterity balls Besides this I did a lot of hand care using some Arnica oil for my torn blisters. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 07/02/05 Sledge Work/Wrist Curls Sledge Work Sledge Rotations on the 1" IM Loading Pin. Both hands, 2x10 means 10 rotations clock wise and 10 counter clock wise 1.25kg 2x10x head up 2x10x head down 2x10x head to front 2.5kg 2x10x head up 2x10x head down 2x10x head to front (hard, especially for my left) 3kg 2x10x head up 2x10x head down 2x10x head to front (movement isn't strict any more on the left) Immediately I got bitten by the bug and wanted to try my idea of doing vbar lifts with gloves. 1x60 L+R 1x80 L+R 1x90R Looks very good, definately on optiom for my future training. Back to Sledge Work 3.5kg 2x10x head up 2x10x head down Wrist Curls Reverse Dumbbell Wrist Curls (the left hand starts and determines the rep count) 10x7kg LR 14x9,5kg LR 8x10,5kg LR Normal Dumbbell Wrist Curls 10x10,5kg LR Left:25x17kg wow, that pumped the foream up Right:15x17kg (little pain in elbow) Fun Set: Left: 10x20,5kg Right: 5x20,5kg Left is stronger than right in the wrist curl, very strange. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 2, 2005 Share Posted July 2, 2005 Such a different style from my training - check my log. Keep working hard. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 Steve, I'm still recovering from the swiss grip comp. So my main focus is on active recovery now. My event based training will continue soon, though. Now I'm just too sore in the back and the traps, let alone the hands covered with torn blisters. Nevertheless I have started volume gripping today. Will post that workout later. Thanks for your comment. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted July 2, 2005 Share Posted July 2, 2005 You wuss!! Still recovering..... Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 Yes HARD bends require recovery!! Quote Link to comment Share on other sites More sharing options...
DuTCH Posted July 2, 2005 Share Posted July 2, 2005 (edited) Maybe you should STOP the bending and train some V-bar and OH lifts!!! Edited July 2, 2005 by DuTCH Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 2, 2005 Share Posted July 2, 2005 Steve,I'm still recovering from the swiss grip comp. So my main focus is on active recovery now. My event based training will continue soon, though. Now I'm just too sore in the back and the traps, let alone the hands covered with torn blisters. Nevertheless I have started volume gripping today. Will post that workout later. Thanks for your comment. ← Hi Frankyboy, one: recover from the competition first. There's more than enough time to macro-cycle a training progamme after 4-5 days rest (7 is better). Two: I have also changed some of my own routine to what is, for me, more volume and now dod 8 reps instead of twos and threes and even worse - singles all the time. I may change that when we have exactly five weeks to go. The higher rep stuff is safer. That said what I call volume is nothing compared to some guys like you and Mikeal S. Grippers for me is a CoC 1 x 6 non-stop reps each hand, CoC 2 or HG300 x 6 non-stop reps each hand then 6 x 1 (if I can't close the gripper then it's as near as dammit or negatives) with a max gripper (r/h is Jim Wylies CoC 4 to 1/4 inch and left my tough old CoC 3). How does that compare to your volume work? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 Steve, I discussed that a bit with Greg Amidon today. I'm always getting trouble with a biceps tendon doing hard gripper work. So I was considering to try the volume program Greg and Dave are currently doing. There is a thread about that program: Volume Workout by Greg It works somehow like that: Do 5 days a week gripper til failure. Then 2 days rest. Do that with a Trainer in week 1, a #1 in week 2 and so on. I will use a BBM, a #2, a BBSM and an easy #3 in the next weeks. I started that program with the Trainer today. Even though my tendon is still a bit inflammed I don't feel any pain doing the workout. I organized my schedule so that I'm doing 3 days a week grippers only. On 2 others I'll do bending (then grippers) and pinch (then grippers). On one of the two grippers rest day I'll do vbar and OHL. I have no clue if that works or it that interferes with the other events. But theres still some time left to learn. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 07/02/05 Gripper volume ala Greg and Dave Sets on the Trainer, Goal was 500 total reps lefty Left: 60,50,50, Lunch Break,63,47,40,40,33,25,26,25,19,23 = 501 total reps Right: 80,70,70,Lunch Break,90,70,70,60,45,39,36,33,28,29 = 710 total reps Still far off with grippers right. I guess I can do those rep-counts with an #1 when being on top. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 2, 2005 Share Posted July 2, 2005 Good god 500 reps? If it works how come I do so well without a fraction of that? Not even a 10th. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 2, 2005 Author Share Posted July 2, 2005 Because there are always several methods to train. I like this one because obviously I don't further hurt my tendon that way and of course I always like trying new stuff. At least when using the Trainer, not sure what will happen when using the #3 for that purpose. Thanks for your thoughts. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 3, 2005 Author Share Posted July 3, 2005 07/03/05 Grippers only Day 2 of High Volume with Trainer On these days when I don't do other grip stuff I want to get higher total rep counts. Reps are parallel reps. Actually I wanted to go for 4 sessions with 400 reps in each lefty. After the first I reduced the goal to 1000 reps total lefty. Within the 2nd session I finally decided not to do more than 1000 reps total righty. Session 1 Left: 65,60,40,66,60,50,30,39 = 400 total Right: 105,100,103,85,75,60,50,52 = 630 total Session 2 Left: 60,50,42,35,40,30 = 257 total Right: 80,72,65,60,46,50 = 373 total Overall Left: 657 reps Right: 1003 reps Left hand is very sore now. Palm looks as if one or two further sets would have led to some bad blisters so I stopped the session in avoidance of not being able to do my next event based workouts, especially with the vbar. Quote Link to comment Share on other sites More sharing options...
Mikael Siversson Posted July 3, 2005 Share Posted July 3, 2005 I honestly don't believe that this high rep training will work when you at the same time want to gain in pinch, v-bar, bending and the one hand lift. Good luck anyway. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 3, 2005 Author Share Posted July 3, 2005 Thanks for your input Mikael, let me tell you: I have some little concerns also. However I'm honestly quite sure that the grippers volume work won't conflict with: 1. The DU bending, which is limited by my wrist flexor strength 2. The OHL, which for me seems to be limited by my trap and/or leg strength currently I guess (hope) the volume gripper work has little influence on my pinch abilities/workouts but thats just a guess. My next pinch workouts may contradict that hope. Well, then theres still some time to change my gripper workout. My only bigger concern is the vbar workout. I took that into account by scheduling the vbar on a gripper-rest day. Currently my workout looks as follows: Sa G Su G Mo B+G Tu P+G We G Th V+O Fr P (G=gripper, B=Bending, P=Pinch, V=VBar, O=OHL) Maybe I need to shift the Grippers by one day (from Fr-Tu) so that I have a gripper rest day before the vbar. And thanks for the wishes! Quote Link to comment Share on other sites More sharing options...
DuTCH Posted July 3, 2005 Share Posted July 3, 2005 The "crazy gripper scientist" at work... Did you ever hear about the KISS-method?? Seriously, good luck Frank, you take it well seriously and you deserve to improve! Quote Link to comment Share on other sites More sharing options...
patrick Posted July 4, 2005 Share Posted July 4, 2005 (I honestly don't believe that this high rep training will work when you at the same time want to gain in pinch, v-bar, bending and the one hand lift.) Hey Mikael it is working for me. I have been doing it for about a month. Along with it I have just recently hit a PR in the pinch grip, Bending and one hand deadlifts and Ive been doing alot more volume or reps than Franky has been with the grippers so I would have to respectfully disagre with you on this. Everyone is different though so who knows. Either way Franky I hope it works great for you and you start nailing prs. Quote Link to comment Share on other sites More sharing options...
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