MalachiMcMullen Posted February 5, 2007 Share Posted February 5, 2007 My routine is anything but, but I will attempt to organize it using this thread. If anyone has any comments, things to add or critiques please feel free to add! Ok, I recieved IM grippers G-2 recently and a week later crushed the 1.5 with mild difficulty, first question should I get the 2.5, 3 or a BBSA even though the 2 is still slightly out of reach? I train grip 2-3 days a week, everything is based on feeling. Saturday One handed deadlifts-warm up with 125 for 4 each hand then go for 155, again 4 each hand then 175 for 2 reps of at least 5 seconds(bar is unknurled otherwise I know more would go up!) Then I cool down with 155 for 2 reps again for about 15 seconds and finally DOH rack deadlifts w/o straps(don't own any) 270x10, 330x8, 380x5 and a failed attempt at 405(ripped a calouse and couldn't pull it up ) I went for two handed pinch grip(I only have access to rubber plates but that will change soon) 2 45's for 10 seconds then again for 8, one handed plate pinch 45's 10 seconds with my right and 9 with my left then again for 2 seconds less each hand. One handed pinch grip 4 10's each hand for 30 seconds(surprised myself but again they're rubber plates... at least they felt light ) then I added a two 2 1/2's, one on each side and held it for 30 seconds with my right but couldn't lift it with my left... again . Pinch flips with a 25 went for 20 catches each hand and got them. Tried a 35 and got 4 reps each then went for some more 25's until I couldn't. Wrist curls, felt heavy so I only went for reps 105x10 and 125x5 couldn't get 130, tried some reverse wrist curls with 35lb DB's, 10 each hand, 40's I could only get 3 each hand then did 20's for 20. Standing Plate curls just recently started doing 25's BTW. 25x5 each hand, 2 10'sx10 each hand then a 5&10x10 each hand. Gripper time, Tx5 each hand then again inverted #1x3 each hand, x1 inverted each hand 1.5x2 with my right and 2 attempts with my left that turned into long negatives 2x4 negatives from parallel each hand spaced about 2 minutes apart each time. Gx5 with ring and pinky fingers, both hands Sx2 with ring and pinky again, x1 with my left Tx4 with 3 fingers each hand Then finally I wrapped 3 rubber bands around my hand and opened it for 30 reps each time(fully open to me is when I can still get an IM gripper's spread between my pinky and thumb & my pointer and thumb, wide enough?) Contrast baths and protein shake Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 6, 2007 Author Share Posted February 6, 2007 Monday Felt pretty good this workout Trying to work back into heavy benching after doing many high rep workouts to fix my speed off the chest problem so it was mainly a bench day but got in some heavy rack deads again because I just didn't feel the ones from saturday. Flat Bench 135x10 165x8 185x6 205x3(should've been 4 DAMN!) Decline bench 225x0 205x4 195x5 175x8 Incline DB bench 60'sx8 70'sx6 75'sx2 Then Fingertip pushups x10 Rack deadlifts Set the rack at knee level and warmed up my back with 180x5 250x8 300x8 320x8 350x4 Quote Link to comment Share on other sites More sharing options...
bencrush Posted February 6, 2007 Share Posted February 6, 2007 Training log looks good man. The Super Advanced is a nice gripper, but the 1.5 should be a decent inbetween gripper to the #2. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 6, 2007 Author Share Posted February 6, 2007 (edited) Training log looks good man. The Super Advanced is a nice gripper, but the 1.5 should be a decent inbetween gripper to the #2. Thanks, I'm really new to specific grip training. I wanted to know if it would be productive to get a gripper between the IM 2 and 3 for negatives. Would that help me with the last bit of the #2? Edited February 6, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
bencrush Posted February 6, 2007 Share Posted February 6, 2007 Thanks, I'm really new to specific grip training. I wanted to know if it would be productive to get a gripper between the IM 2 and 3 for negatives. Would that help me with the last bit of the #2? Everyone is different when it comes to negatives. I personally have never gotten any positive gains from them. You might be in the majority that do seem to benefit from them. If you've got the extra money to burn on a Super Master then it would probably be a good buy. Experiment liberally and find what works for you. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 7, 2007 Author Share Posted February 7, 2007 Tuesday Slightly down today but didn't let it affect my training. Focused on olympic movements and overhead lifting, love days like this because they make me feel like I'm doing cardio without all the effin running. Definetly felt my knuckles thanks to training grip on saturday and the Rack deads on monday. Power clean 125x5 155x3 175x3 200x0 (DAMN, I've gotten 195 up a few times but 200 is just out of reach! ANY SUGGESTIONS?) Front squat (on any squat I do I make sure I go down as far as I physically can, I'm pretty flexible too) 125x5 155x5 175x3 180x2 singles One handed clean and jerk 75x3 sets each arm of 3 and 1 set each arm of 5 65x3x5 One handed clean and push press 55x3 each arm 65x3 each arm 75x1 each arm One handed snatches 75x3 each arm 65x5 each arm 55x5 each arm Stiff legged deadlifts 215x5x3 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 8, 2007 Author Share Posted February 8, 2007 Wednesday Only did plate lifts as practice for when my Atlas stones are finished. 2 45'sx10 3 45'sx10 4 45'sx2(too wide and couldn't grip it, ended up holding onto two plates with my pinky and ring fingers) 3 45'sx3 sets of 10 Plate flips 25x3 sets of 8 each hand 35x6 each hand Tried my hand at bending today at work, I work at a machine shop so plenty of scrap stock laying around for pinch lifts and bending. 1/4" thick 8" long CRS bar, made the ends touch without a problem then got 3 more and did them as well. Tried 5/16x 10" long, only dented it. Oh well, kind of makes me want the IM bag of nails to try my hand at some real 6" and 7" nails! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 11, 2007 Author Share Posted February 11, 2007 Friday Really unproductive today, mainly a by feel day. Should have been a squat day but didn't really happen. Come sunday I will be doing some serious squats!!!!!!!!!! Bent 6 more 1/4"x8 stock today, tried a 5/16x7 3/4 and got it! Don't know what it was though, it was pretty rusty. Plate flips each hand 25x20 35x8 45x1 with my right Pinch grip at work had to carry some steel across the shop, I figured it was a great workout opportunity! 20 2x6 blocks for maybe 20 seconds tops each, 10 with each hand 45 for 25 seconds x2 each hand Incline bench 145x10 165x8 175x4 Flat bench 135x10 175x6 205x1 Static DB holds 75'sx60seconds Light squats(really unproductive!) 130x10 180x8 210x5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 11, 2007 Author Share Posted February 11, 2007 (edited) Sunday Today turned out being an arms day. Standing Alternating DB curls 35'sx12 40'sx10 45'sx8 50'sx2 One arm deadlifts 125x4 145x2 155x0 135x6 Pinch grip plate holds 10lbs x 30 seconds each arm 2 10'sx 15 seconds each arm 2 10'sx 10 seconds each arm Static extensor holds 5lbs x40 seconds each hand 10lbsx40 seconds each hand 15lbsx10 seconds each hand Cable curls 40lbsx10 each arm 60lbsx10 each arm Straight bar strict curls 85x10 95x10 85x10 DB skull crushers 30'sx10 35'sx8 85lbsx6 with a straight bar One arm cable tricep extensions 70x10 each arm 80x10 each arm 100x5 each arm Dips BW+25 x 10 BW+45 x 10 BWx15 Wrist Curls 105x6 125x4 135x1 CoC grippers Tx15 each hand 1x10 each hand 1.5x2 each hand 2x2 attempts each hand Don't usually do this much but I don't really feel any soreness in my arms after maybe 4 hours still. Hands are still alittle sore but they will get used to it with time... right? Edited February 11, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 13, 2007 Author Share Posted February 13, 2007 (edited) Monday Friend of mine wanted to get back into working out and wanted to train with me today so I went with his routine until he left, ugh more benching! When he finally breaks himself in and is ready for more weight I'll show him my routine! Fast Deadlifts(no more than 1 minute between sets) 125x10 215x10 265x5 295x5 315x4 285x5 215x10 DB bench 60'sx10 65'sx10 Flat bench 135x10 155x8 185x8 205x2 Incline bench 135x10 155x8 185x1 Decline bench 165x10 185x10 Pec deck(Never do this but my friend insisted) 120lbsx15 160lbsx10 180lbsx10 200lbsx10 My friend left after this so I went back to back and legs Fast Front squats(same as Fast deadlifts, no more than a minutes rest between sets) 155x8 145x8 135x8 135x7 135x5(dropped it at 7 4th set and this set was no rest between reps, just up till just before lockout and down until my elbows touched my knees) Power cleans 175x2 155x2 145x2 135x2 125x2 175x1(not sure if I racked this one above parallel so I'll count it as a full clean) Forgot to mention my bending at work, 5/16x9" 5/16x6"(wouldn't have counted though, it was below my waist 1/4x2'(bent this one into a preztel shape, just hands and above my waist with an oily rag for hand protection! Whatever I'm proud of it! 4 1/4x7" pieces, they're starting to get easier! Edited February 13, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 16, 2007 Author Share Posted February 16, 2007 (edited) Thursday Gripwork and heavy bench day Flat Bench 135x10 165x8 185x4 215x1 205x4 205x2 185x5 175x5 135x15 Decline Bench 185x5 205x1 135x15 DB clean and jerk 70x3 2 sets each hand 75x5 2 sets each hand DB clean and press 55x5 2 sets each hand 60x2 2 sets each hand One handed deadlift 145x2 for 6 seconds each hand 125x2 for 10 seconds each hand Static extensor hold 10lbsx10 seconds each hand One handed plate pinch clean and jerk 4 5'sx5 2 sets each hand 4 5's and a 2 1/2 x3 2 sets each hand 3 10'sx3 2 sets each hand One finger holds 3 sets of each of the following per hand 2 10'sx 10 seconds for first 3 fingers 10+5x 10 seconds for pinky 2 finger holds 2 10'sx 10 seconds for 2 sets each finger group(pointer and index then ring and pinky) Plate flips 25x15 each hand 35x10 each hand Plate wrist curls 2 10'sx3 each wrist 10x5 each wrist Grippers #1x3 each hand #1.5x1 each hand Open hand exercises and done! Edited February 16, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 18, 2007 Author Share Posted February 18, 2007 Sunday HEAVY SQUAT DAY!!!!! I go well below parallel on my squats, even my maxes and make sure I have someone spot to make sure. I will never cheat on squats!!! I like to keep heavy squat days more intense than volumized so this one was only about 40 minutes long. Jump squats 90x10 180x10 Squats(tried for heavy doubles and single maxes) 230x2 250x1 250x1 260x0 5 attempts at 270 all failed just above parallel DAMN!!!! Front squats(all except the 200x1 were power-cleaned into position) 200x1 155x5 155x5 155x5 175x2 Simulated Atlas Stones(I've got some real ones cooking, can barely wait to break them open!!) 2 45'sx4 3 45'sx6 4 45'sx1(I don't have anything to tie the plates together or the end of a barbell to stick through so I hold on to the plates with my fingers. 4 45's make me have to hold two plates up with my pinky and ring fingers so I usually fail 4 plates on the back extension, NOT THIS TIME!!) Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 20, 2007 Author Share Posted February 20, 2007 Monday Gripwork and max attempt bench day DB bench 65'sx8 Bench 135x10 165x8 195x4 215x1 225x1(Doesn't count as a new max though because the fecking spotter's hands were on the bar!) 225x0 Incline bench 155x8 175x2 135x10 Decline bench 185x5 195x5 215x1 DB bench again 75'sx5 75'sx5 75'sx5 Bench Lockouts 270x5 320x5 300x5 Pinch grip cleans 2 10's and a 5 x5 each hand 3 10's x3 each hand 2 10's x8 each hand Pinch grip deadlifts 10&35x2 with right, 1 with left 10&25x3 each hand 1 handed deadlifts 125x2 for 10 secs each hand 145x2 for 5 secs each hand 1 Handed static barbell holds 90x10sec e/h 140x10sec e/h 180x10sec e/h 200x5xsec e/h Reverse curls 55x10 75x5 85x1(too heavy) 55x10 Plate flips 25x5 each hand 45x3 each hand(new PR) Grippers Tx10 for 3 sets #1x5 (Filed my #1 and T slightly today, amazing how just alittle bit more distance makes it that much harder!) Then I attempted to bend 1/4"x6" 1018 CRS, wouldn't budge(though it may have if my knuckles weren't so sore but now I'm just making excuses) Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 22, 2007 Author Share Posted February 22, 2007 (edited) Wednesday EZ bar Curls 85x8 95x3 75x8 DB curlsxeach arm 35'sx10 40'sx9 45'sx5 50'sx3 Power clean and jerks 125x5 145x5 145x5 Power cleans 125x3 155x5 185x1 Clean pulls 185x5 215x5 235x5 Romanian Deadlifts 215x5 235x5 265x3 Deadlifts 285x5 285x3 285x1 One last set of clean pulls after the deadlifts 215x10 Edited February 22, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 23, 2007 Author Share Posted February 23, 2007 Thursday Went in expecting to do some light gripwork and legs but found out my hamstrings and glutes are too sore to have an effective workout and my knuckles started to hurt so I stopped early. Power shrugs 280x10 300x10 320x10 Rack deadlifts 320x5 350x5 370x5 Plate cleans x each arm 35x3 3 10'sx3 45x2 DB rows x each arm 75x10 75x10 75x10 60x10 Reverse Curls 65x3 55x10 55x10 55x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 27, 2007 Author Share Posted February 27, 2007 (edited) Monday Felt pretty good and strong for grippers today Speed bench day 135x10 155x10 175x5 Incline bench 135x8 155x8 175x1 165x3 Decline 165x5 195x2 200x2 One arm dumbell C&J 75x5 each arm 75x5 each arm One arm dumbell presses 55x5 each arm 55x5 each arm Heavy grippers(both the T and #1 have been filed just a bit more since last time) RH/LH Tx10/10 1x5/5 1.5x5/3 4 attempts each hand at #2(two of which were beyond parallel, I'M GETTING CLOSER) Inverted Tx10/10 Tx10/10 1x10/10 Inverted 1x5/3 2 attempts each hand at a #2 choked to just outside parallel 2 finger closes P,M/R,Pi Gx5/5 each hand Sx5/5 Tx5/0 with right and 2/0 with left Edited February 27, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 28, 2007 Author Share Posted February 28, 2007 Tuesday Squat day! Decided to make it quick today Power cleaned Front squats 135x10 165x8 175x5 185x4(new PR) Back squats 180x10 200x10 210x10 Puased front squats 145x8 145x8 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 2, 2007 Author Share Posted March 2, 2007 Thursday Mainly a Pinch work day One handed pinched plate Clean and Press 45x5/5 45x5/5 45x5/5 35x5/5 Pinch flips 35x8/8 35x8/8 45x4/4 Wide pinches 3 10'sx5/5 3 10'sx5/5 Used 2 10's for individual finger pinching, started with all four and dropped one finger each set for sets of 5. One handed DL 125x2/2 145x2/2 175x1/0 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 4, 2007 Author Share Posted March 4, 2007 Sunday Gripwork and quick light bench Flat bench 135x10 155x8 175x6 185x4 135x10 Wrist curls 105x12 125x5 125x3 135x2 105x12 Reverse curls 75x10 75x10 85x8 Plate pinching 3 10'sx5/5 2 10's and a 5x5/5 Plate Pinch Clean and push press 45x2/1 35x3/3 Pinch cleans 3 10'sx5/5 2 10's&5x5/5 3 10'sx5/5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 6, 2007 Author Share Posted March 6, 2007 Monday I'm still recovering from some wierd stomach ailment acquired on friday Bicep and clean day Alternating curls 35'sx5/5 45'sx4/4 50'sx2/2 40'sx6/6 EZ bar curls 95x3 95x1 75x10 75x10 Power cleans 125x8 175x3 185x2 195x1 200x0(so close, got it just to where my elbows flipped down but didn't have enough bar speed left to catch it) Clean pulls 195x5 215x5 235x5 255x5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 9, 2007 Author Share Posted March 9, 2007 Thursday Felt good today Deadlift 125x3 215x5 265x5 295x5 310x2 295x3 215x5 Clean pulls 215x5 245x5 265x5(went really slow) Shrugs 180x10 270x10 300x10 330x8 340x4 One handed barbell holds 180x3/3 200x2/2 230x1/1(New PR) Pinch flips 25x10/10 45x5/3 35x10/10 One Handed pinch lifts 55x3/3 50x5/5 45x5/5 OH squats(still feeling this one out, first time I've actually tried them) 85x5 105x5 105x5 Flat Bench 135x10 155x8 175x6 195x3 205x1 215x0 135x12 Decline 135x12 165x10 135x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 13, 2007 Author Share Posted March 13, 2007 Monday Squat day, didn't feel very good today though I set a small PR. Back Squats 90x10 180x10 200x10 230x5 250x2(double my previous PR of 250x1) 3 attempts at 270 two failed about 3" above parallel and the last one only went down 180x10 Pause Squats 180x5 200x5 Paused front squats 90x10 150x9 Dumbell squats 75'sx5 75'sx5 75'sx5 One handed barbell DL's 135x5/5 155x5/5 165x2/0(broke ground with my left but kept losing it just below the knees) 170x0/0(broke ground but only went up 1-2") 2 Finger DB DL's RH LH 75'sx5/0 5/0 45'sx5/5 5/5 75'sx5/1 4/0 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 14, 2007 Author Share Posted March 14, 2007 (edited) Tuesday Presses day, everything felt heavy today and I think I hurt my right tricep so I stopped early, Finally found out what the 5/16 bar I bent awhile back was... unfortunately it wasn't steel. My boss tells me it was some soft copper alloy, knew it wasn't steel b/c it felt as hard as the 1/4's. Going to get the FBBC beginners bag soon, can't hardly wait! Incline Bench 135x10 155x8 175x5 Flat Bench 185x5 195x2(started feeling a tight sting on the second rep) 135x10 Decline Bench 165x8 185x5 135x10 Over head one arm DB presses 60'sx3/3 50'sx8/8 Was going to grab some 55's and do 5/5 but trying to lockout the first one with my right arm hurt like hell so I figured it was time to stop with the presses. Edited March 14, 2007 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 17, 2007 Author Share Posted March 17, 2007 Friday Gripwork today, I can finally close my 1.5(which I'd say is closer to my 2 than my 1) consistently everytime I pick it up. Took it to school yesterday and had alittle fun, found some people definetly gifted in the grip department but no one could close it even after I showed them a proper set... Then I took it to work and a coworker, who doesn't know what gripwork is, closed it for 4 reps each hand without squinting. Reverse Curls 75x5 75x8 75x10 80x5 75x10 75x10 Plate clean and press 45x6/6 45x6/6 45+5x0/0(almost got it with my right but the 5lb plate slipped) Digit plate flips(go up and down the hand and catch with one finger at a time) 10x5/5(catches with each finger) 10x5/5 10x5/5 5x10/10 2 hand plate pinch 2 45'sx5sec 2 45'sx5sec 2 45'sx3sec 2 35'sx8sec 2 35'sx8sec 2 45'sx<1sec One finger pinch lifts 2 10'sx10/10/10/10 2 10'sx" 2 10'sx" 25x5/5/5/5 25x" Then I passed a 25 around with my pointer and middle finger for 15 reps. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted March 17, 2007 Author Share Posted March 17, 2007 Forgot to add that yesterday I did one handed rack deadlifts. 180x2/2 200x2/2 220x2/2 230x1/1(New PR) 250x1/1(New PR and it felt great!) Ordered a FBBC beginners bag today hopefully it will get to me by the end of the week! Quote Link to comment Share on other sites More sharing options...
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