cyclops Posted September 28, 2005 Share Posted September 28, 2005 (edited) Guys, I'm back in the grip game full force! I did a few workouts last week with very low volume and intensity just to wake my hands back up, then did some heavier work Friday (farmer's walk) and yesterday (grippers). And then today I went and set a PR!! I closed the HG250 for the first time with my right hand. My plan of attack is to train different aspects of grip every weekday, and maybe on Saturdays if I feel up to it. So a sample week might look like this: M: plate pinches T: levering W: rolling thunder or thick bar work TH: grippers F: farmer's walks Sat: block weights Sun: off I plan to keep the volume relatively low at first because I've never trained grip every day like this. I'll increase it as my tolerance and strength increases. Yesterday I did some overcrushes and negatives with grippers. I did 4 of each with each hand, using the HG200 and 300 for my right hand, and the COC#2 and HG250 with my left hand (oddly, my COC#2 isn't quite as tough as my HG200, but it's very close). I planned on doing some levering today, but I didn't get a chance to go get a sledgehammer. But I stumbled across using a KB in the "bottoms up position" for wrist work, and it seems to work pretty well. I'll still get a sledgehammer, but for now I think the KB is good. I press it overhead and try to keep it upright as long as I can. Has anyone else tried the KB thing for wrists? I'm currently on a "cutting" diet. I train mainly for strength, with aesthetics as an afterthought, but I just got too damn fat over the summer! My current lifting routine is designed by Chad Waterbury, it's called The Waterbury Method. Here's a link: http://www.t-nation.com/readTopic.do;jsess...hydra?id=534922 For the 10x3 squats I used 295 yesterday, next week will be 300 or 305. Bench press for 10x3 tomorrow will be with 195 or 200. Romanian DLs for 4x6 will be with 275, and DB military press will be with two 60 lb DBs. I'll post both my weights workout and my grip workout each day, and any cardio I may do (it's very hard to make myself do cardio). I usually do sprints for cardio. The goals in my sig may be a little ambitious (especially the plate pinches I think), but I'm going to try my hardest to get to them by March 30! Edited September 28, 2005 by cyclops Quote Link to comment Share on other sites More sharing options...
pdoire Posted September 28, 2005 Share Posted September 28, 2005 Welcome back!! Quote Link to comment Share on other sites More sharing options...
cyclops Posted September 28, 2005 Author Share Posted September 28, 2005 Thanks, Paul. Today was: Bench Press 5x135 4x165 10x3x195 RDL (SS w/ mil press) 6x185 6x225 4x6x275 DB Military Press 6x35 6x50 4x6x60 Standing Calf Raise (SS w/ upright row) 6x240 4x6x280 Upright Row 6x105 4x6x125 Triceps Pressdown 4x6x100 Plate Pinches Right Hand 2 25s for 5 secs 2 25s for 3 secs 2 25s for 3 secs Left Hand 2 25s for 3 secs 3 10s for 5 secs 3 10s for 5 secs My pinch grip has really suffered in the time I've had off from grip. I felt so weak. BW=193.4 Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 4, 2005 Author Share Posted October 4, 2005 (edited) Today I warmed up with 10 minutes of jumping rope. It's been so long since I've done this, I kept hitting my feet. I guess I'll get better. Then: Back Squat 5x185 (warmup) 5x225 5x255 3x275 3x295 3x315 (sweet!) Clean (I did full squat cleans for the first time ever today, I usually do Power Cleans) 5x115 5x135 3x155 3x165 3x165 Bench Press 5x135 5x165 5x185 4x185 3x185 I didn't have time for anything more than this because I had to get to class, so I skipped the rows and GPP I had planned on doing. I did Tabata front squats later in the day though, to make up for missing the GPP. I also got some new grip toys from handgripperman. I got a BBSM and a 30 lbs hex block weight. I nearly closed the gripper on my first try, which surprised me. I was about 1/8" away. I was able to deadlift the block weight with my right hand, and just break it from the ground with my left. I cleaned and pressed it once with my right hand, then dropped it, and I think my grip is dead for the day after that. I haven't been able to pick it up with either hand since then. Edited October 4, 2005 by cyclops Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 6, 2005 Author Share Posted October 6, 2005 10 minutes jumping rope Deadlift 5x185 5x245 3x5x295 One-arm DB Power Snatch 5x65 5x70 4x75 4x75 3x85 Military Press 5x135 5x135 3x145 3x145 3x155 (1 press and 2 push presses on the last set) Pull-ups 5xBW 5xBW 3x5 3x10 3x15 Sprints 1 mile alternating between 10mph sprints and 3mph walking, approx. 11 minutes BW=195 I planned on doing some gripper stuff this evening, but I have too much homework to do for tomorrow. Oh well. Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 9, 2005 Author Share Posted October 9, 2005 Yesterday's (Friday) workout: Front Squats 5x135 5x185 3x205 3x225 3x225 Hang Power Snatch (first time ever snatching besides one-arm DB snatch) 5x95 5x95 3x105 3x105 3x115 Incline Bench 5x135 5x165 3x175 3x175 3x185 EZ Bar Curls 5x80 5x90 5x100 5x100 5x100 Concept II Rower 3x500m, 6:10 total time Grippers: Right Hand 2 attempts with BBSM, very close but no cigar Overcrush with HG200 and Negative with HG300 4 times each Left Hand 2 attempts with HG200, less than 1/16" but no click OC with COC#2 and Negatives with HG250 (my #2 is a bit easier than my 200) Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 11, 2005 Author Share Posted October 11, 2005 Today: Warmed up going through oly lift motions with the empty bar. All 3 squats, presses, cleans and snatches. Back Squat 5x185 5x225 5x255 3x275 3x295 3x315 Squat Clean 5x135 5x135 3x155 3x165 3x175 Bench Press 5x135 5x165 5x185 5x185 5x185 Bent Row (upper body parallel to floor) 5x95 5x135 5x155 5x155 5x155 GPP Circuit 2 rounds of: 50 lbs DB snatch, 10 reps each hand 75 lbs in each hand farmers walk 15 burpees While I was doing cleans, some idiot came over to look at himself in the mirror. Twice. So I'm waiting for him to move so I can start my set. He finally leaves, so I bend over and grab the bar. I'm starting the "second pull" as he walks right beside me. I let the ber go so it wouldn't fly up and hit him. Had I not seen him, he would be missing his teeth right now. I said something along the lines of "Holy shit! You gotta look out man!" And he kind of looked at me like what's the big deal and said he was sorry. I was like " I just don't want you to get hit in the face with the bar man, you can look at yourself in the mirror all you want." So he said he was sorry again and left. Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 15, 2005 Author Share Posted October 15, 2005 Today Deadlifts 5x185 (warmup) 5x225 5x275 5x305 5x305 5x305 DB Power Snatch 5x65 5x75 3x80 3x85 3x90 Military Press 5x135 5x135 3x145 3x145 3x155 Pull-ups 5xBW 5xBW 3x5 3x10 3x15 No GPP today, the gym was about to close. I did some KB stuff when I got home. Bottoms up press and hold for time. Great wrist workout. Quote Link to comment Share on other sites More sharing options...
bencrush Posted October 16, 2005 Share Posted October 16, 2005 Great workouts man! Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 18, 2005 Author Share Posted October 18, 2005 Thanks ben! I'm taking this week off from the gym. I'm feeling run down and overtrained. I think it's mainly due to lack of sleep lately, because I have SO much going on in school and with my music (did I mention I'm a musician?). I'm presenting some of my compositions to Emerson College's film students next week, so I've been scrambling like crazy to make sure the recordings all sound perfect. Anyway, I'm rambling. No weights this week, but I'll still do some grip and maybe some cardio. Quote Link to comment Share on other sites More sharing options...
cyclops Posted October 20, 2005 Author Share Posted October 20, 2005 Well, I haven't done any training at all so far this week. I've been sick since Monday, so no grip or cardio like I had planned. Next week though, I start training for the TPS grip competition Dec. 10! Quote Link to comment Share on other sites More sharing options...
Soilworker Posted November 23, 2005 Share Posted November 23, 2005 Still doing the Everett contest Cyclops? Quote Link to comment Share on other sites More sharing options...
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