Building Steam

[gothrik]

Ok I'm fairly new at grip training, I started on my 17th birth day when I had my dad buy me a IM "S" for my birth day. I had been lifting for 4 years allready. By my 18th birthday I hope to close the IM "2". I plan to post all my workouts on here, as I lift my whole body every time I lift (except for some days which are hard to make quantative, like my stone lifting and strongman days when I don't know the poundage and don't have any breaks to write in my paper log.)

I was wondering however for any who read this if they think I am doing well considering my age, weight, and so on. I have been renasancing my training over the years, and adding and modifying as I go. All my grip training has basicly come about by experamentation over the past months. By the way as of today I am 6'1.5" and 178#.

Monday 5/14/07

M/D/Y

1. Squat- 215#- 10 reps

2. Stiff legged Dead Lift-215#- 10 reps

3. Dead lift-215#- 10 reps

4. Dumbell Lunges-65#x2- 4 reps

5. Clean and Press-105#- 4 reps

6. Bench-175#- 5 reps last one I failed half way up

7. Bar Bell Rows-175#- 12

8. Lat pull downs-130#- 12

9. Bent leg Windshield washer- 5, then 15 reps

10. Dumbell finger curls-65#x2-12

11. Dumbell Wrist Curls-65#x2- 12

a 2 minute rest then

12. 2 singles each hand with IM "1.5" gripper right into

13. 5 reps each hand with IM "1" to failure

Then I did a hot and cold therapy shower 3min hot, 1min cold x3

and for active rest for the hands every day I do dexterity balls for about 1 minute in each direction each hand. Need to use extensor exercises more I know, but I get that covered decently by my viola training every day.

I didnt push hard enough on the legs particularly on the Stiff legged dead lifts, could have done 20+ reps. But how do you think I am doing for a 178# 17 years old (17.845 to be exact lol.)

[gothrik]

I thought I would also add my training goals I plan to achive by either the end of this year or by my 18th birth day.

7/11/2007 goals

1. bench 230#

2. sqaut 230# 20 reps

3. Clean and Jerk 200#

4. Barbell Row 240#

5. Do a chin up with 75#

6. Close the IM # 2

7. Bend 2 7" rebar "nails" at the same time

8. Deadlift 400#

Year Goals:

1. bench 250#

2. Squat 250# 20 times and 350# once (I hope)

3. Clean and Jerk 220#

4. Barbell row 260+#

5. Deadlift 450#

6. Chin with 100# hanging off me

7. Close the IM # 2.5

8. Get IM nail set and bend my first "real" nails.

[gothrik]

In all my post I will plan on saying what type of training it is for the day. 2 days a week I plan to do Strength and general conditioning training, and once a week do something of odd impliment or strongman styles.

Training day: strongman

Wendsday 5/16/07

1. Squat 215#- 12 reps

2. Stiff-Legged Deadlifts 215#- 12 reps

3. Deadlifts 215#- 12 reps (failed at 8 and rested for 30 seconds to get 4 more)

4. Dumbell lunges 65#x2- 4 reps

5. Bench 175#- 5 reps

6. Rows 175#- 6 reps (hard for was a little sloppy I think I was tired from D-lifts)

7. Military Press 105#- 3

8. Lat pull downs 140#- 6

9. Bent leg windshield wipers- 8

10- Bending: I dont know what strength the scrap Iron bars I was bending were, but I went to the local metal shop near where I am and bent all the scraps I could that they didn't want. In about 5 minutes I bent about 150-200 pieces of metal. Some where all out maximal force, some where fairly week. However at the end of the 5 minutes the "easy" starting ones took maximal force to bend. For my first time bending I don't think it was all that bad.

I then did Hot and Cold therapy shower for 20 minutes....3minutes hot 2 minutes cold.

I have a question for all the "hard core" benders out there....on some of the pieces I would try and try on a double overhand grip and I could feel it start to move but it wouldn't bend. Then I would switch to a double underhand grip and I could kink it with an all out effort. Then I wouldn't be able to move it any further, and I would switch to double overhand and could crush it like it was much softer than it had felt previously. Anyone have any ideas why I can start the bend underhand and then finish overhand with the most power. I also noticed that putting the bar sideways and gripping with it positioned verticlely I could do a "lat bend" I guess I could call it and pull with my lats to bend the bar. Doing this way the bend would start slow, but once started I could crush the bar like it was a twig. I'm open to any ideas from the bending gurus or grip monsters.

[gothrik]

Sunday May 20th 2007

Strength day

today I weighed in and I had lost almost 10 pounds! (169#) Don't know how (well I went on a trip for the weekend and basicly starved) strange though cause several of my lifts did even better...

1. squats- 225#- 6 reps (felt strange)

2- stiff legged dead lifts- 225#- 10 reps

3. Deadlift-225#- 6 reps

4. Deadlift 335#- failed first try then I got it on the second attempt YEAH A NEW MAX!

5. Military Press- 105#- 5 reps

6. Bench 175#- 4 last one was with slight cheating

7. Bar Bell Rows-165#- 10 reps

8. Chins with 6 sec negatives- 6 reps

9. Crunches w/ legs held up at 45 degree agle- 50#-30 reps and 100#- 10 reps

10. IM "1" for 8reps, and 8 reps New max for the "1" two sets of 8 in a superset I had never even done 8 reps before

11. 1 arm Jerk 65#- 2, 105#- 1 WOOT A NEW MAX!

Note: anyone reading this can comment or reply or whatever I would love for advice and comments, I have only been lifting for a few years and would love any advice.

Edited May 20, 2007 by The Steve Train

[superfeemiman]

I am by no means an expert, but I would say that you might want to focus on certain lifts a little more than doing so many different ones a day. You could of course all those lifts still, but just cycling every other workout.

[gothrik]

I am by no means an expert, but I would say that you might want to focus on certain lifts a little more than doing so many different ones a day. You could of course all those lifts still, but just cycling every other workout.

Thank you for your advice I cycled in a 3 or 4 day style my whole life up till last december. In the first month I switched to whole body, (growth hormone value?) my leg lifts jumped up 50 or more pounds. From 150# for 20 on squats to 200# for 20+. Also my barbell rows went from a lame 100# for 8 to about 175# for 8 on some of the days. My bench hasn't changed much, but I had torn ligaments in my wrist and couldn't press for 5 weeks. And my grip power exploded (IM "1" for 1 rep max to now a two set super set for 8 reps each.) I may try cycling also but my cycles are now more in the style of lifting (as in impliments) more than in body parts.

Thank you for your advice though. I will take it into consideration. I am a bit of a "one to failure, and done" style fanatic. HIT.

[acorn]

Workout looks good to me. I am a big proponent of whole body power routines.

- Aaron

[superfeemiman]

I am by no means an expert, but I would say that you might want to focus on certain lifts a little more than doing so many different ones a day. You could of course all those lifts still, but just cycling every other workout.

Thank you for your advice I cycled in a 3 or 4 day style my whole life up till last december. In the first month I switched to whole body, (growth hormone value?) my leg lifts jumped up 50 or more pounds. From 150# for 20 on squats to 200# for 20+. Also my barbell rows went from a lame 100# for 8 to about 175# for 8 on some of the days. My bench hasn't changed much, but I had torn ligaments in my wrist and couldn't press for 5 weeks. And my grip power exploded (IM "1" for 1 rep max to now a two set super set for 8 reps each.) I may try cycling also but my cycles are now more in the style of lifting (as in impliments) more than in body parts.

Thank you for your advice though. I will take it into consideration. I am a bit of a "one to failure, and done" style fanatic. HIT.

No problem.

Considering that, then your workout is most likely fine. If you are doing it in a HIT style, then your workout makes a lot more sense.

[gothrik]

Yeah I am doing it in HIT style....starting doing HIT at Xmas. However I think I may be doing a little to much back work, My back has been getting more sore than usual. I'm going to take a week off after my lift on thursday. Then Ill do a little less back lifts (no stiff leged and normal deads and rows all on the same day )

Tuesday 5/22/07

1. Power Clean-165# 5 reps

2. Jerk- 145#- 4 reps

3. Bench (explosive) 155#-6 reps (2 second pause on chest then explode up)

4. BB Rows (explosive) 155#-12 reps

5. Negative Chins w/ 100#- 6 @ 10 seconds

6. Shoulder flys (upright)-25#- 6 reps

7. Shoulder flys (bentover) 15#- 20 reps

8. Crunches with legs up and weight- 105#- 30 reps

9. Crunches with legs....-155#-15 reps

10. IM #1- 10 reps (New PR!) Then a 15 second hold each hand.

11. Bending- bent 2 4' bars that are 2"x1/16"x4' adveraged about 5-10 bends a bar...

It is hard to bend the long bars multiple times down the length of it. I have a question is a wider bar harder at the same thickness? Or does it just effect your grip and comfort on the bar....? Cause 1/16 an inch seems so small to what I read some of the guys are doing...Though I dont know what type of steel it is...It is rusted bars that came off farm machinery they are taking apart at the local steel shop. (I used them cause they were scrap Iron that was free for me to bend...)

Edited May 23, 2007 by The Steve Train

[gothrik]

Thrusday May 24 2007

Today I decided to do a body weight conditioning.

I got out a deck of cards and got to work.

Clubs= pushup or v-sits (alternating)

Spades= Planche tuck negatives

Diamonds= Press to Bridge

Hearts= Jumping bodyweight squats

The idea is that I deal a card and do the cards value of the specific exercise... All cards are face value with ace=11 and face cards as 10 and a joker is 5 reps of everything.

So each "suit" has 95 reps...except clubs for it its somewhere around 1/2 that for each exercise. took me about 40 minutes.

Then I did the IM "1" for 6 each hand, and some "hammer" wrist excersises with leverage...not sure of the pounds I just know it is hard...

Then 4x contra bath for whole body 1.5min hot 1.5 min cold.

I'm going camping for the weakend and then will take several days off...maybe a week I've been training without a "break" period for about 2-3 months so I am taking some time to let any unknown injuries/overtraining (If I have been) recover.

[gothrik]

Tuesday May 29, 2007

Starting my rep cycle for 3-4 weeks now. I just finished a week off.

1. Squats- 180#-30 reps

2. Bench-155#-8, 135#- 6, 115#- 6=total of 20 reps in a super set

3. Dumbell Military Press- 40#x2- 5, 35#x2- 4, 30#x2- 3= 12 reps in a super set

4. Barbell Rows 155#- 15 reps

5. Chin ups-6 reps

6. Lat pull downs- 120#-6 reps

7. Abdominal Oblivion (a made up super set of mine)-12

8. 2way wrist curls- 65#-30 reps

9. Wrist Hammers- 10# 12 FORWARD, 20 BACKWARDS; did both for 2 sets

10. t gripper (explosive)- 20

11. 3 10# plate pinch- 17.21 seconds

12 Calf raises- 65#-20

Did this hit style with nearly everything to failure and no rests. Should have pushed legs and bench harder...I h8 failing on squats but I should just go and do it...I have enough spotters.

[Damien]

Good workouts man.

As for your bending problem, I'd say it's just a matter of practicing the DO form. Almost everybody sucks at DO bending at first and is stronger DU or reverse. Try to pull the bar high under your chin and elbows even higher, kind of like the top of an exaggerated upright row and push into the bars holding them at the very end.

Then pull down over your index finger.

Hope that helped somehow.

[gothrik]

Yeah I am just waiting for my IM nail set to arrive....Postal mail to Canada is way to slow. Its been almost 2 weeks and it was air mail....I h8 the boarder. However I just got my "Mastery of Hand Strength" and "Super Squats" in the mail yesterday, they are great I have almost finished both. Can't wait for the implimentation of the advice in them. I am still sore today so I will delay my workout one more day, (to friday) and then if I feel rested enough I'll try the 20 rep breathing squats.

I jsut didn't like the advice about milk drinking (but then again I am a vegan...

[gothrik]

Yeah I am just waiting for my IM nail set to arrive....Postal mail to Canada is way to slow. Its been almost 2 weeks and it was air mail....I h8 the boarder. However I just got my "Mastery of Hand Strength" and "Super Squats" in the mail yesterday, they are great I have almost finished both. Can't wait for the implimentation of the advice in them. I am still sore today so I will delay my workout one more day, (to friday) and then if I feel rested enough I'll try the 20 rep breathing squats.

Actually I just read the mini chapter in "super squats" about rest and recovery and I think it is just mild soreness and will go away with lifting. I love his advice about checking the pulse in the morning. I will start doing that now. I will lift today and then have friday and saturday off, maybe hit it on monday again if I am not to sore. We shall see.

[gothrik]

Friday june first 2007

1) Squats- 225# 20 reps

2) Dumbell Bench Pullovers- 45# 20 reps

3) Bench- 155# 6 reps

4) Military Press- Thick Bar- 50# 20 reps

5) Start the Mower- Thick Bar- 50# 20 reps

6) Chins 6

7) Wrist curls- Thick Bar- 50# 20 reps DU 6 Reps DO

8) Wrist Hammers- 10# 12 reps up and 20 reps reverse

9) Dragon flags (I H8 these) 10

10) Dumbell Calf Raises 45# 12

11) My Pinch Mini Marathon

4 10s only 2 inches off the ground before they slipped

3 10s 30 seconds each hand x3

4 7.5s 30 seconds each hand x2 and 5 seconds each hand x5

2 25s 10 seconds each hand

5 5s 5 seconds each hand passing back and forth for 5x each hand

4 7.5+ 5# hanging 10 seconds each hand x2

My next workout I plan to add weight on the 4 7.5s +5 to +7.5 and then up to +10 in the work out after... then Ill try the 4 10s again. Im also going to start adding weight to the 2 25s and the 5 fives. Im going to try to rig up a 10 pound or 15 pound pinch block for throwing/catching passes.

[gothrik]

Sunday June 3rd, 2007

1. Squats 230# 20 reps (NEW MAX!!! had to rack for 2-3 seconds 3x to keep from giving up)

2. Dumbell bench pullovers- 50# 20 reps

3. Dips-8

4. Thick Bar Military Press-50#- 20 reps

5. Barbell Bent over rows- 155# 10 reps (legs quivering from squats, and back somewhat tired will do dumbell rows next time)

6. Lat Pull Downs 120#- 10 reps

7. Plate Wrist Curls- 10# 30 reps (leverage is a beast! these burn! )

8. Wrist Hammers- 12.5#- 12 reps Up, 20 reps Reverse.

9. Inversion Board Crunch- 50#- 20 reps

10. Calf Raises 50#- 20 reps

11. Pinch Mini Marathon:

3 10s for 20 seconds 1x per hand (warm up)

2 10s + 30# hanging for 8 seconds 2x per hand

1 10(s) + 50# couldn't lift....()

4 10s lift to dead and back down 1x per hand (NEW MAX!!!)

4 7.5s + 10# for 10 seconds 1x per hand

2 25s for 12 seconds 1x per hand

2 25s + 10# for 5 seconds 1x per hand (NEW MAX!!!)

12. Crush Grip "T" gripper 30 reps, then strap hold w/ 10# for 10 seconds

Edited June 3, 2007 by The Steve Train

[gothrik]

Tuesday June 5th, 2007

1. Squats 235# 20 reps (NEW MAX!!! had to rack for 2-3 seconds 3x to keep from giving up)

2. Dumbell bench pullovers- 50# 20 reps

3. Bench 115#- 20reps

4. Military Press-65#- 15 reps

5. Barbell Bent over rows- 115# 20 reps

6. Chins- 8 reps

7. Plate Wrist Curls- 2 10sx2(each hand) 8 reps then 1 10s each hand for 12 more reps

8. Wrist Hammers- 12.5#- 12 reps Up, 20 reps Reverse.

9. Leg Raises + 5# 12 reps then 8 more w/ no weight

11. Pinch Mini Marathon:

3 10s for 30 seconds 1x per hand (warm up)

4 10s for 8 seconds 1x per hand (NEW MAX!!!)

5 7.5s couldn't lift more than 1 inch ()

2 25s + 10# for 7 seconds 1x per hand (NEW MAX!!!)

2 10s + 30# hanging for 4 seconds 2x per hand

12. Barbell curl 65#- 15

[gothrik]

Well I haven't posted in a while...and thats because I haven't been lifting for a couple of weeks...Now I'm getting back into it...

I haven't been lifting because my joints were hurting like crazy....my back still hurts some...but I will go see the chiropractor soon. Turns out I have a genetic condition called Benign Cogenital Hypermobility that can cause joint injury and pain. It kinda sucks...but I'll just have to deal with it.

Anyways...

Sunday July 8th 2007,

Went and did sprints 1 minute spring 2 minutes walk at a park for 45 minutes and then a cool down for 15 minutes of jogging...

Then I got home and whipped out a box of 60d galvanised HT ringshank nails and annihilated 10 of them...8 of them snapped and two just bent....Not bad for one of my first days bending (my sixth I think.) The other day I killed a IM green with 1/2 and inch cut off of it...making it 4.5 inches.

Then I did some Military presses and dumbell curls and took a cold shower...I am really holding back on my training cause of my joints and I'm letting my back heal. Once my chiro and doc says its ok I'm going to go for some of the big Iron in the gym....

This stupid condition makes me ...but I'll give it time.

Edited July 8, 2007 by The Steve Train

[gothrik]

Well I haven't posted in a while....again....but thats my bad. I have been battling my BCH on the long road to recovery for my back. Its doing better...but no squats or heavy deads for a while yet :anger:. Anyways the other day (not sure which day my log was at my moms) I did 24 extra thick 20d nails in a row...I dont know where my mom bought these but they are sick. They are as big around as the 60d nails I had, a harder grade of steel, and are cold rolled (I think.) And being much shorter doesn't help!

Anyways I did the 20d x 24 after doing 95 push-ups, 95 v sits, 95 body weight squats, 20 Zottman curls in a supper set with arnold presses with 35# dumb bells. And 6 reps of 135# bench. My strength for most of my body has gone down a lot with all the injuries the BCH dumped on me all the sudden. I have bought multiple books about training and am reading them and revising my training to try to maximize my rest while maximizing my gains. I do not like what this condition is doing to me...but I will fight it, and continue in the persual strength. In a few weeks I hope to be fully rehabilitated and back to my old strength...