Keith's Grip Workout

[don chi]

5/5/06 Friday

Bench Press

1x10x100

1x8x125

1x5x140

1x3x150

Clean and Press

1x10x50

1x8x70

1x6x90

1x4x110

Tricep Press

1x12x30

1x10x40

1x6x45

[LiftingKid]

5/5/06 Friday

Bench Press

1x10x100

1x8x125

1x5x140

1x3x150

Clean and Press

1x10x50

1x8x70

1x6x90

1x4x110

Tricep Press

1x12x30

1x10x40

1x6x45

Nice clean+press. It'll be nice to get the 45s on there in time

[don chi]

Thanks for the kind words, Kid. It sure will.

5/7/06 Sunday

Pinch

2 10's for 45 sec. each hand

passed 2 10's around body 15x then reversed direction for 15x

same for 3 10's

passed 4 10's back and forth 22x

missed 5 10's w/each hand(Oh well)

tossed 20 lb. hex back and forth 12x twice

Bending

kinked 6"x3/16"square CRS

bent 2 7"x3/16" square CRS

The square took a lot out of me. It's a lot harder for me then I thought it would be.

Just gonna pound the heck out of it till it melts.

[don chi]

5/9/06 Tuesday

EZ Curls

3x12x45

Grippers

Right hand

1x5x #1

1x2x#2

#3 clamped to 1 3/8"

first 3 attempts - 1/2"

4th - 5/8"

5th - 1/2"

missed #2 attempt by a sliver

1x22x #1

1x12x #1

Left hand

1x5x #1

3 forced negs w/ #2

#2 clamped to 1 1/4"

1st - 3/8"

2nd - 1/8"

3rd - 1/2"

1x4x#1

1x6x #1

1x5x #1

So very close on the #2 with the left. Hard work ahead!!!

[don chi]

5/12/06 Friday

Pinch

2 10's around body 20x then reverse

3 10's around 15x then reverse

40 lbs. - both hands

42.5 lbs. - both hands (right felt stronger)

45 lbs. - both

5 10's missed w/ both

tossed 20 lb. hex 10x

2nd- 33x

Bending

1 -5 1/4" x 3/16" round

2 - 6"x 3/16" round

1 - 7" x 3/16" square

1 - prekinked 6" x 3/16" square

1- 6" x 3/16" square

[LiftingKid]

5/12/06 Friday

Pinch

2 10's around body 20x then reverse

3 10's around 15x then reverse

40 lbs. - both hands

42.5 lbs. - both hands (right felt stronger)

45 lbs. - both

5 10's missed w/ both

tossed 20 lb. hex 10x

2nd- 33x

Bending

1 -5 1/4" x 3/16" round

2 - 6"x 3/16" round

1 - 7" x 3/16" square

1 - prekinked 6" x 3/16" square

1- 6" x 3/16" square

Great pinch work! Is this CRS you are bending?

[don chi]

Thanks Kid. The 5 10's are still eluding me though. They are 5 inches across and I'm having a hard time keeping them together. Yeah, it's CRS, seems kinda small though compared to a lot of these guys. Technique is obviously very important!

[don chi]

5/15/06 Monday

EZ Curls

1x12x45

1x10x55

1x8x65

Grippers

Right hand

1x5x #1

11 - 3 second overcrushes w/ #2

1x24x #1

Left hand

1x5x #1

7 negs w/ #2 - a hair away from closing, may have but can't say for sure

4 overcrushes w/ #1

1x8x #1

Offset DB

50 lbs. - both hands

75 lbs. - both hands

100 lbs. - right hand, missed w/ left

105 lbs. - broke ground w/ right but couldn't lift

Wrist Curls

3x13x65

Reverse Wrist Curls

3x13x30

I decided to take it a little easy on the right with the grippers tonite. Amazed how close the left came on the #2. I may have even closed it but can't say confidently so no deal. In time it's mine guys!

[Wes]

Good workouts-

[don chi]

Thanks Wes, I'm trying hard man.

5/16/06 Tuesday (my son's 8th birthday)

Bench Press

1x10x100

1x8x125

1x6x140

1x4x150

Clean and Press

1x10x50

1x8x75

1x5x100

1x3x115

Tricep Press

1x12x30

1x10x40

1x8x45

Very good workout, lots of energy. Must have been that great day with the family!!

[don chi]

5/18/06 Thursday

Pinch

- passed 2 10's around body 15x each way

- passed 3 10's 12x each way

4 10's left and right

42 1/2 lbs. left and right

missed 45 both hands

- passed 4 10's back and forth 16x

flipped 20 lb. hex DB 22x alternating hands

Bending

1 - 6" x 3/16" round

2 - 5" x 3/16" round

3 - 6" x 3/16" square

1 - 5 3/4" x 3/16" square

Elbows down were worked to the max. I had just about nothing left and it felt great!

[LiftingKid]

5/18/06 Thursday

Pinch

- passed 2 10's around body 15x each way

- passed 3 10's 12x each way

4 10's left and right

42 1/2 lbs. left and right

missed 45 both hands

- passed 4 10's back and forth 16x

flipped 20 lb. hex DB 22x alternating hands

Bending

1 - 6" x 3/16" round

2 - 5" x 3/16" round

3 - 6" x 3/16" square

1 - 5 3/4" x 3/16" square

Elbows down were worked to the max. I had just about nothing left and it felt great!

I am always afraid someone will break their toe flipping hex dbs.......

[don chi]

Same here Kid, same here.

5/20/06 Saturday

EZ Curls

1x12x45

1x10x55

1x8x65

Grippers

right hand

1x5x #1

1x1x #2

#3 clamped to 1 3/8"

3 attempts to approx. 1/2"

7 forced negs

missed attempt at #2

Left hand

1x5x #1

11 forced negs w/ #2

1 overcrush w/ #1

Offset DB

50, 60, and 70 lbs. w/ both hands

80 lbs. w/ both hands (barely left handed)

90 lbs. right

Hands were not at their best today, maybe from the bending session the other night. I should probably use the grip machine next time for a change of pace. I didn't realize how important patience would be when it came to training the hands. It's hard not to expect PR's every workout though.

[LiftingKid]

Same here Kid, same here.

5/20/06 Saturday

EZ Curls

1x12x45

1x10x55

1x8x65

Grippers

right hand

1x5x #1

1x1x #2

#3 clamped to 1 3/8"

3 attempts to approx. 1/2"

7 forced negs

missed attempt at #2

Left hand

1x5x #1

11 forced negs w/ #2

1 overcrush w/ #1

Offset DB

50, 60, and 70 lbs. w/ both hands

80 lbs. w/ both hands (barely left handed)

90 lbs. right

Hands were not at their best today, maybe from the bending session the other night. I should probably use the grip machine next time for a change of pace. I didn't realize how important patience would be when it came to training the hands. It's hard not to expect PR's every workout though.

Patience is key.

Can't wait for that #3 close from you!

[don chi]

Thanks Kid, I think I have quite a few more months to go. Hopefully by the winter, but we'll see. The BBSM may very well be the way to go. Might have to break down and get one.

5/22/06 Monday

Bench Press

1x10x100

1x8x125

1x4x150

1x3x160

Clean and Press

1x10x50

1x8x75

1x6x100

1x3x115

Barbell Rows

1x12x50

1x10x60

2x8x75

Can't wait to start squatting again. My hip won't heal up though. It feels like my legs are down to 15" for crying out loud!!

[don chi]

5/24/06 Wednesday

Pinch

passed 2 10's around body 15x each way

passed 3 10's around 12x each way

2" pinch block

30 lbs. - each hand

35 lbs. - " "

40 lbs. - " "

45 lbs. - " "

50 lbs. - " "

55 lbs. - missed w/ each

Two hands

1st - 75 lbs.

2nd - 85lbs.

3rd - 95 lbs.

4th - 105 lbs.

5th - 110 lbs. (broke ground, that's it!!)

[don chi]

5/26/06 Friday

Grip Machine

1x5x25

1x1x50

1x1x60

1x1x65 - trying to find my range

set at 2 1/2"

2x1x70

set at 1 1/2"

3x1x80

set at 1"

2x1x90

Two handed close, one handed hold

1 1/2" set - 2x135

6x150, 3 negs each hand

2 3/8" thick handle DB

100 lbs. and 110 lbs. - both hands

125 right, broke ground w/ left

130 lbs. - right (started to slip on the way down)

Wrist Curls

2x14x65

1x13x65

Reverse Wrist Curls

2x14x30

1x12x30

I hope the grip machine reps make sense. It was a really tough workout, have to use it more often!!

[LiftingKid]

5/26/06 Friday

Grip Machine

1x5x25

1x1x50

1x1x60

1x1x65 - trying to find my range

set at 2 1/2"

2x1x70

set at 1 1/2"

3x1x80

set at 1"

2x1x90

Two handed close, one handed hold

1 1/2" set - 2x135

6x150, 3 negs each hand

2 3/8" thick handle DB

100 lbs. and 110 lbs. - both hands

125 right, broke ground w/ left

130 lbs. - right (started to slip on the way down)

Wrist Curls

2x14x65

1x13x65

Reverse Wrist Curls

2x14x30

1x12x30

I hope the grip machine reps make sense. It was a really tough workout, have to use it more often!!

*wonders what the grip machine is*

Good work with the thick handle lifts.

[don chi]

The grip machine is like a Go Really from Ironmind that I welded up myself. Some of that stuff is expensive!

[don chi]

5/29/06 Monday

Pinch

2 10's 10x around body

3 10's 10x around body

2" pinch block

35 lbs. - left and right

45 lbs. - both slipped

Two handed

1st - 75 lbs.

2nd - 90 lbs.

3rd - 110 lbs. missed

I really need to get some chalk, hot and humid here in NJ

Bending

2 - 5" x 3/16" round

1 - 4.5" x 3/16" round

2 - 5" x 3/16" square - First one took about 2 min., second one almost 4 min.

[LiftingKid]

5/29/06 Monday

Pinch

2 10's 10x around body

3 10's 10x around body

2" pinch block

35 lbs. - left and right

45 lbs. - both slipped

Two handed

1st - 75 lbs.

2nd - 90 lbs.

3rd - 110 lbs. missed

I really need to get some chalk, hot and humid here in NJ

Bending

2 - 5" x 3/16" round

1 - 4.5" x 3/16" round

2 - 5" x 3/16" square - First one took about 2 min., second one almost 4 min.

It's hot in CT too! Where did you get the 3/16 square? I need some in my progression to the 1/4" round.

[don chi]

It got hot quick didn't it Kid? I finally found it in the third Home Depot I checked. I couldn't find it in Lowes either. Even stranger, they carry both HRS and CRS. Back when I originally smoked through the 3/16 round I went out and and got 1/4 round. Needless to say there is about six 7" pieces laughing at me in my garage as I speak. If you want a killer workout, try bending the 3/16 back and forth until it snaps. I forgot who it was on the board suggested it.

[don chi]

5/31/06 Wednesday

Grippers

right hand

3x2x #1

3 singles w/ #2

4 forced negs w/ #3 (very, very hard!)

missed 1 single w/ #2

Left hand

3x2x #1

8 forced negs w/ #2

Wrist Curls

3x15x65

Reverse Wrist Curls

2x14x30

1x13x30

The #3 felt extremely hard today. Knowing it was going to be a busy day made me workout at 6:00 am. Took a bit to get going. I'm waiting on a BBSM, should be any day now. The #3 is too frustrating to do every workout.

[don chi]

6/2/06 Friday

Grippers

10 singles w/ #1 each hand

6 forced negs w/#2 - left hand

5 forced negs w/ BBSM - right hand

Thick bar DB

100 - each hand

125 - 5 sec. right, miss left

135 - 6" off ground right

115 - broke ground left

Small workout, main objective was to try out the new BBSM. I got it just about 1/4" away so it's more realistic for me as opposed to the #3. The spread is only 2 3/4". Only had one day rest, not my usual routine.

[don chi]

6/4/06 Sunday

Pinch - 2" block

passed 25lbs. between hands 10x

Held 30 lbs. for 20 ct. each hand

steel got real slippery so I put some athletic tape on (might be cheating)

Got 35 and 40 lbs. each hand clean

Broke ground with 45 lbs. each hand

Two hands

1st 75 lbs.

2nd 100lbs.

Bending

2 - 4.5"x3/16" round

3 - 5"x3/16" square

First two went a lot quicker than last time, third one took a bit though. I have to find some leather wraps quick. Flirting with disaster with what I'm using. Keep waiting for a crushdown to go through my hand - very stupid!!! Feels pretty good that a month ago I could barely kink a 6"x3/16" square.