Journey Into Gripdom

[dimmers]

Now i've been a member of the gripboard for nearly two months, i feel that it's about time i started to record my progress with a training log.

Bit of background to set the scene, then on with some workout details so i can keep a track of how well/bad i progress over the up and coming months

Since i recently moved in to a place with my girlfriend (October 2006) i really started to focus my workouts on big movement exercises as i wanted to build strength and put on a bit of bulk (as i weighed about 160 pounds at the time). Ever since i was at college i've been using the gym and lifting weights (and always been in to grip training) - made good gains early on but then got stuck at a certain level of strength/fitness. This was due to a poor diet, and a poor workout program.

Skip forward to present day, and i've really focused hard on core movements such as the squat and bench press (and a bit of deadlifting). My diet has improved dramatically and as a consequence i've gone up in weight to 175 pounds and have the following lifts, grips and bends to my name,

Squat - 235lb (i've never really pushed myself on the squat as i workout alone and don't want to injure

myself

Bench - 190lb (same as above)

Deadlift - 265lb (could of been a bit more but that's as much weight in plates as i own

bends - G5 bolt 6", and pre kinked to 25 degree fbbc bastard

grip - just about closed my #2 coc the other day, but haven't managed it again yet

Anyway, just wanted to put some numbers down so i can see where things started off. I'm hoping to improve these by middle of the summer with my main focus on bending that bastard as bending is my addiction at the moment. Dominating the #2 coc is another goal for this year along with increasing those numbers on the squat,bench and dead.

Cheers for reading! hopefully my posts will come in useful for some people, as well as being useful for me by people providing any tips/help/advice along the way.

thanks again for taking the time out to read a little bit about my journey into 'gripdom'

[mbcx6pmw]

Good luck youdimmers, looking forward to reading your progress. Do you have access to a power rack? could be the key to helping you push those squat and bench numbers skyward!

[dimmers]

Thanks for the reply! In answer to your question, i don't have access to a power rack, only a smith machine at the gym i use at work. I do have a squat rack at home where i work out, but nothing to catch the bar if it was to drop Maybe i should get something built to catch that bar should i mess up while lifting??? Any suggestions people?

Quick update, i was only going to post once a week with a quick summary of how things are going and details of my workouts, but as i had a new PB last night i thought i'd put it down.

As i'm waiting for some more stock from fbbc i've been doing a lot of ISO work recently with very little proper bending. Well i had a go at a 7" square fbbc last night (1/4") and managed to kink it pretty good, then after the head rush had died down and i could really focus again i managed to crush it down to bang on 2 inches The tips from the topic 'training for the kink' made this bend possible i reckon, so ta very much (i love this forum)

Really looking forward to my reload order from fbbc now, as i can't wait to get training on some tough stuff!

[dimmers]

Just got in from the gym (well i call it a gym, but it's actually an outhouse which is just big enough for my squat rack and bench plus all my other grip stuff after doing a bit of bench and grip work.

bench

1x15 - 40kg (warm up)

2x10 - 60kg

3x2 - 80kg

1x1 - 80kg

pinching - inch thick piece of wood with weight 15kg one hand at a time (should add more weight to this next time - slacking)

pinching block weight (stone) - 14kg one hand at a time - tough for me due to the width of the stone.

pinching for about 20 minutes in total

finished off with a bit of work on the wrist roller (not my favourite exercise) only 5kg on it but rolled up and down 2 times

More bending ISO took place yesterday due to a serious lack of stock! :s all that is left is some 8mm crs that is slightly harder than fbbc 5/16" stock (as 5/16" stock is just under 8mm - 7.9375 to be exact) so i'm only able to slightly kink it - more like an ISO workout really. Be good to get some more stock soon as it's been a while since i've bent in volume, but hey, i've made some serious gains over the last week or two so maybe the ISO is the way to go??? only time will tell.

on a side note here, i played squash today for the first time in about a month and i can safely say all this grip work (mainly bending) has really added some power to my game. I beat a friend of mine 4 games to 3 for the first time ever! i think a lot of sledge levering has something to do with this also

[dimmers]

Bending last night,

Started with stretching and slow ISO work on the 8" bar. Did some ISO crush work on a pre bent bar.

Then had a go at some 8mm crs at 7" (which i'd already started the other day and had bowed slightly) which didn't move to start with. More ISO work and then another hit at it, again no movement.

Decided to file down the middle of the 8mm bar a tiny bit then had another go at it, this time some movement and evenutally a decent bend. I was too spent to finish this bar off so it's stuck at about 95 degrees.

Did some block weights afterwards for about 15-20 mintues with the 14kg stone. Followed by a short but intense gripper workout.

(both hands)

T x5 warmup

1 x3

1.5 x1

2 x1

3 x1 neg

1.5 x1 overcrush (oc)

3 x1 neg

1.5 x1 oc

3 x1 neg

1.5 x1 oc

T warmdown

Imtug 3 for thumbs

[dimmers]

Bending

Another session tonight after receiving some nails and bolts through the post today.

Got a load of 6mm nails (which is just under 1/4" width) and started off with them. Been a long time since i've bent these (first time i tried them they were tough) but tonight they melted. Even managed two taped together.

Went on to the bolts after this, all carriage bolts that were grade 2 ish i reckon so fairly easy but got a load really cheap so it's good stuff to practise on.

Also got some scary big bolts included in my pack for some reason even though i didn't ask for them. They're grade 5 bolts 10mm in width which is just above 3/8" in width, these bolts are massive. I've got 5 of them so if anyone wants one then give me a PM and i'll send one on, i can't begin to imagine how anyone could get these bolts bent???? Pic in my gallery.

cheers

[dimmers]

Bending

4 days ago

Still waiting for some more stock to come through, so making do with ISO and the nails i've got.

ISO work on 8" length bar (slight kink) - more for stretching and getting into good position

ISO work on crush down

6" nails - about 10-15

New twist on training today though as i received my IM pads through the post and decided to train with them. First impressions are... they suck! very slippery and difficult to roll. I've no chalk to use either to stop them slipping so just wrapped the nails as best i could and started bending.

Very different to leather wraps, i have new found respect to all those IM Red nail guys out there that have been certed using them anyway, i can only imagine they'll make my hands tougher so i'm gonna stick with them until my fbbc stock comes through.

Today

more bending with the IM pads and i can notice a difference! hands are getting tougher which is a good thing. The easy 6" nails which were kinda tricky at first with the IM pads are now melting (as though i was using leather wraps) - i love the way the body adapts

few more bolts to finish of the session (only grade 2's but that's about all i've got)

some ISO work to finish with, then some stretching etc

Edited April 10, 2007 by youdimmers

[dimmers]

Bending

Still waiting for my fbbc stock, so having to make do with some easy 6 inch nails, carriage bolts and ISOS work.

Over the past few days i've been doing lots of volume with the easy 6 inch nails, and finishing most sessions with some of the carriage bolts - all IM wraps so my fingers are getting tougher.

Lots of ISOS work, including some pulling ISOS on a piece of rope with some bolts used for makeshift handles (inspired by reading up on some of the oldtime strongmen and their obsession with ISOS training).

I've still got a few pieces of 8mm crs which is slightly harder than the last batch of bastards i had, this stuff will not budge unless i file it down a bit in the middle. Obviously need to keep working hard on the ISOS and i'm sure it will happen.

[dimmers]

Bending

Got hold of some 1/4" stainless steel today (grade 303) and had a great workout! This stainless is so much tougher on the crush it's crazy - but i see why some guys like it so much as it's a better workout.

Managed a 7" piece with my IM wraps, then did a few 6" and below pieces with my leather wraps.

Also got hold of some IM reds today from Liam (gripboard member - thanks man!) and gave them a go. Too difficult for me at the moment, only the smallest of kinks managed. So i pre kinked a red to about 35 degrees and blasted it from there. Got it to well under 90 degrees but couldn't finish it.

Did some more ISO work to finish with, although not much as that Red was a good enough ISO work out in itself!

Grip

Also managed some grip work tonight,

both hands,

Tx2

1x2

1.5x2

2x2

2.5 x2 (with a choker on)

no real decline in grip strength even though i've been off the grippers for over a week now, the rest probably did my hands good to be honest. Still need to work on that number 2 though.

[superfeemiman]

Didn't know you had a log. Nice to watch you progress.

[dimmers]

Bending

Got my order through from fbbc last week, so did a few the following (all DO as usual)

1/4" hex (6" length)

1/4" stainless (6" length) - tried one reverse and got to about 20 degrees

1/4" square - still tough for me and used double wraps

bastard bar - only managed a slight kink - will work on pre kinked bars from 20 degrees until done.

chest is feeling better now as well, had a slight injury few weeks back that was causing pain on the crush and ISO work.

Started doing some thick handle curls recently, just keep it in the house and do some as often as possible (not that heavy a weight)

Sandbag training has been included in my workouts now as well. All sorts of lifts, pulls throws etc weight ranges from 80lb to 150lb

[dimmers]

Bending

still working on the 5/16" fbbc crs, managed a new pr 2 nights ago with bending one to about 45 degrees or so from straight!

been doing a lot of 1/4" square at the moment, managed some 6" length pieces - good crush work out!

Also bent in DO style a piece of 8mm crs the other night (bought in the uk) - easier than the fbbc bastards but another pr.

this week has been good so far, my chest is feeling better and my new wraps are really doing well, i can wrap them tighter around the bar and they give a better feel on the bar.

Hopefully i'll get that bastard bar within another month or so.

edit: forgot to mention i ended up bending my 8mm iso kink bar today as well. It was 9 inches long and i used it for flexibility training on the kink, but i ended up bending it today! so i finished it off

Edited May 12, 2007 by youdimmers

[Alawadhi]

I just notice you had a log. Keep it up. As I said for the bastard give it one wek and it will DIE!

[dimmers]

Bending

started with some 1/4" hex

bent a 1/4" square 7" length in less than 30 seconds (new pr for me - getting stronger).

felt good after the square, so went for a bastard bar that i'd put a wobble in after my last workout and moved it after several hits (thickish wraps around 1.5" maybe a bit more). Then hit it hard and got it down to about 3.5" between the legs. Couldn't finish it off as the crush was brutal - need to get stronger here and work on technique.

I think i may have to eat my own words from a previous post when i said to Tim T that it was the kink i found the most difficult part of the bend, as these bastards are really tough on the last inch or so of the crush especially at the end of your workout.

i'm finding the thicker wraps really helping me at the moment on my way to taking down that fbbc bastard! I'd say it's going to take another month (maybe less) before i can get this bastard in good speed.

Edited May 17, 2007 by dimmers

[dimmers]

Bending

bought some 10mm crs for iso work (pics in my gallery), cut three pieces all 7" long to different degrees. I've decided from today i'm only going to hit these all week and see where it gets me.

today though i managed to finish off a new fbbc bastard (recent batch) to just under 2". this was the second time i've had a go at this bar because the first go from fresh only got it to about 3 1/4" between the legs.

some motivation from you guys got me through it and i finished it off today, so thanks everyone!

hopefully in time, i will be able to do one of these bastard bars in the time needed to certify, then i'll put together my second vid, i can't wait hopefully it will be within the next few months if i train hard with the new ISO bars who knows.

cheers

[dimmers]

Bending

Finally got certed on the fbbc bastard! got it down to the crush in about 30 seconds or so and then spent a few minutes finishing it off. (thanks John at fbbc for watching my cert and putting me up on the site!)

Did some more bending last night and managed a decent bend in a 6" bastard bar but no more than that. Even though i find the crush difficult with the harder stock these days, i still feel that my kink is not that good.

Bit of a PR last night as well because i managed to move my 10mm crs ISO bar a bit so i was really pleased with that (it was my ISO bar pre kinked to about 90 degrees or so - i have another 2 at different degrees of bend to work on also).

Having to take more time off in between sessions now as my workouts are mainly ISO.

Maybe in another few weeks to a month i'll get certed on a big bastard as that's my next goal.

Grippers

started to pick this up again recently (past few weeks) and was surprised to find my grip is pretty strong. Got my #2 last night first go (after a quick warmup) so was happy about that. Started working with the 2.5 with a choker and finding this helps a lot. After some good advise from Pete1006 i've started doing heavy singles 2 - 3 times a week. When i was doing grippers a few months back i think i was over training and as a result not making any gains. Hopefully this new approach will take me up a level. (cheers Pete)

[dimmers]

Grip

After getting certed on the fbbc bastard bar, i've decided to focus hard on grippers for a few months now to see how much i can progress.

Currently i can close my number 2 CoC for 1 rep max (on a good day). I'm hoping to use KTA to improve my #2 to the level that i can mash it shut for over crushes, and get somewhere with that brick of a number 3 i own.

Thanks to bending i'm finding it easier to get my number 3 cheat closed for negatives now (with my right hand) so hopefully this will help a lot.

Didn't start KTA tonight but have been working hard on grippers for the last week now, and will start KTA tomorrow and hopefully keep up with the log on a daily basis to record progress. Oh yeah, finally got round to filing my number 1 down for BTR! looking forward to this programme as i've had it for a while now and have been meaning to test it, hopefully i can stick it out.

Cheers, Dimmers!

Edited June 22, 2007 by dimmers

[egg_uk]

good luck with the kta, may have to start that myself at some point, when i have time. you could have the 2.5 by the end of the run

[dimmers]

Started KTA today..

found the first session ok as it's similar to what i've been doing. I imagine the increase in volume in the next few weeks will test my dedication to the program.

Only thing i found tough is the amount of negatives involved as i really haven't used them as much as KTA does - maybe this is where i'm going wrong as i like to focus on crushing the gripper, negatives just don't give the same satisfaction if you know what i mean?

My strength gained from bending has allowed me to easily cheat shut my number 3 for negatives so hopefully this will make the negatives more beneficial from now on? who knows?

(as i side note, i didn't close my #2 on warmup not far off though)

cheers

dimmers

edit: forgot to say cheers egg uk for the kind words matey!!!

Edited June 23, 2007 by dimmers

[CoC#3]

Good stuff mate!

[dimmers]

KTA day 2...

same workout as day 1, feeling a bit sore in the fingers from the negatives on my #3 but nothing too bad. My overcrush was strong although not quite up to scratch on the last attempt with the #1 (probably cos my #1 is filed down already... nevermind).

didn't get my number 2 on the warmup again, to be expected i suppose now i've switched to working out 6/7 days a week.

Left hand needs a lot of work, strength and technique wise, hopefully this will come with time.

Finished off with some thumb work on the IMTUG #3.

(cheers for the support by the way Sam!)

Edited June 24, 2007 by dimmers

[dimmers]

Session 3

quick warm up with T, 1, 2

right hand

then on to some over crushes and negs. Mixed in my #2.5 for some negs to start with then used the #3. Over crush on the #1 started out really good but then faded towards the end of workout.

left

still building up strength in the left so focused on good solid singles with the #1 and some negs with the #2 and 2.5

hands feeling ok considering its my 3rd workout in three days (i think more volume comes into play tomorrow)

did some thick bar curls to finish off with and some thumb work on the imtug

[dimmers]

4

more over crushes and negs, although i took my number 2 to work today and did quite a few attempts throughout the day. Got a few strange looks from my work mates and a bit of piss taking as well, but they soon shut up when no one could close the thing they left me to it after that...

feeling strong today in the hands even though its been 4 days in a row now, hmmmm, maybe i've not been training enough?!? i think i'm gonna up the volume a bit more tomorrow and again the next day (then its a rest day and on to phase two).

i kinda miss all the bending at the moment though, but it does say to give other grip related stuff a rest while doing this program so i'm gonna stick it out. Plus i'm low on stock at the moment so now is a good a time as any, i just hope this doesn't set me back big time with the bending... any thoughts?

cheers

[bencrush]

My thoughts are that it will set you back a good bit on your bending. But it's just a matter of choice. Do you want the ability to close the #3 or bend big steel right now? Some people can have them both. But it's hard to train and increase your strength on both at the same time. I'm sure you'll come back and be even stronger after a short break in period on the bending.

[dimmers]

Thanks for the input Ben, appreciate it!

I think for the time being i'm going to focus on the grippers and see how much i can progress. Maybe the break will do me good from bending as i've been at it solid since Feb this year and probably need the rest. Also, after bending that bastard bar (which was my main goal) i need to set some new targets because after achieving that goal i was kinda lost as to what to do.

side note... feeling strong in the hands again this morning! they were a bit stiff first thing but now they're ok, i definately think i've been under training my hands, it seems they quite like gripping every day