dunkster Posted May 23, 2007 Posted May 23, 2007 Thought I would start a log on here now in my preparation for the opens. Hands still sore from the weekend, never done that much grip in one day, but I've been itching to get back to it so I went for a gripper workout to start off. Wednesday Grippers R/H #3 MMS 1,1,1,1,1,1, #3 CCS vn,vn RB330n MMS vn #2.5 x5 HG100 70 full reps. L/H #2.5 MMS 1,1,1,1,1,1 #2.5 CCS vn,vn RB210 MMS vn,vn HG250 x7 HG100 60 full reps. B/H Severe Negatives in the tube #4 x 5 reps held until couldn't hold anymore. Would have liked to have done more but hands still sore especially on the negs. Quote Goals Cert on #3 Lift Inch Whey Consortium
pdfk20 Posted May 24, 2007 Posted May 24, 2007 looks like a could workout to me mate!! how often do you do grippers? and how hard is your RB330N? Quote Pete Kerr, 165lbs Goals: Close current hard #3 Dominate #3 again 16/06/12 CCS several hard #3's, MM2 replica etc #3 Cert MMS #3.5 Close a brand new #3.5 out of the packet MM3 100kg 2HP Finish in the top 3 in this years WSH under 82.5kg class
CoC#3 Posted May 24, 2007 Posted May 24, 2007 Nice session mate. Looks like you're dominating that #3 these days. Quote real name: Sam Solomi
dunkster Posted May 24, 2007 Author Posted May 24, 2007 I do grippers once or twice a week depending on my recovery from other grip stuff. My Rb330n feels about a 3.35 or there abouts and the #3 I'm using now is a harder one than the one I was using prior to the British, about a 3.10 compared to the one we used Saturday in the comp. Not training grip for 8 weeks sent me back but I got some intense training in 3 weeks prior to the comp and that helped get me back on track and now I just want to keep on going. Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted May 24, 2007 Author Posted May 24, 2007 Thursday AM Extensors PM Shoulder Press 40x10 60x8 75x6 75x5 75x5 75x5 75x3 Haven't done this for a while but the numbers will be back up soon. 2 Hand Pinch 50x3 55x3 60x2 65x2 70x1 75x1 80x1 85x1 PB 86.25x1 PB 70x5x3 Happy with this! Saturday was purely bad form trying to get my hands under the bar to set them when I need to be over the top to get a good tight hand position, and watching my new Iron Grip dvd helped too FBBC 3" wrist roller 45kgx1 60kgx1 80kgx1 90kgx half way Thumbs fried from pinch but happy with it none the less. Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted May 25, 2007 Author Posted May 25, 2007 Friday Didn't feel too good today after nearly choking on my own puke in my sleep last night, then gave Mike a hand to lay some turf and felt shagged when I got home but I wanted to get some training in tonight. Dumbell Curls Warm ups 21kg 5x7 11kgx25 Side Laterals Warm ups 12.5kg 5x6 Felt seriously dizzy and sick doing this in my furnace of a garage but I stuck to it but this was my limit for today. Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted May 26, 2007 Author Posted May 26, 2007 Saturday AM Extensor work on E.Y.H.B PM Thick Handle Dumbbell Lifts (not sure of diameter but bigger than millennium) 63kg 5 each hand 73kg lots of fails 68kg 2 each hand with a 2 finger assist off floor then held at top Millennium Dumbell band assisted Blue bands at hole 14 on rack 8 each hand held momentarily at top Pink bands at hole 14 on rack R/H 12 reps, 4 reps, 8 quick reps L/H 6 reps, 2 reps, 8 quick reps Some of these were good height some half and some held. Then after this I took a few atlas stones out of their moulds and hammered the tops smooth. I never knew using a hammer could be so hard, proper fried Quote Goals Cert on #3 Lift Inch Whey Consortium
mobsterone Posted May 26, 2007 Posted May 26, 2007 PM Thick Handle Dumbbell Lifts (not sure of diameter but bigger than millennium) 63kg 5 each hand 73kg lots of fails 68kg 2 each hand with a 2 finger assist off floor then held at top Millennium Dumbell band assisted Blue bands at hole 14 on rack 8 each hand held momentarily at top Pink bands at hole 14 on rack R/H 12 reps, 4 reps, 8 quick reps L/H 6 reps, 2 reps, 8 quick reps Our secret technique... truth is we only picked up our own set of bands last week but on my very best ever session with the MDB bands were used. Quote Steve Gardener, British 2006/2008/2009/2010 champ, 117.5kg 2HP, Euro 2008 & 2010 champ
CoC#3 Posted May 26, 2007 Posted May 26, 2007 Dunkster that's some serious thick bar work mate. Good stuff. Quote real name: Sam Solomi
dunkster Posted May 28, 2007 Author Posted May 28, 2007 Monday Bench Press 20kgx15 60kgx8 100kgx5x5 Using the percentages to work back up. V-Bar All b/h 60kgx1 75kgx1 90kgx1 Hands are still fried, couldn't grip tight enough and would have damaged hands if carried on so stopped and will do these later in the week. Body weight dips @ 259lbs 7,5,4,4,3 One Hand Lift As I have only done these a handful of times and don't know my max to work out my percentages I decided to test this tonight. All b/h 100kgx1 140kgx1 180kgx1 220kgx1 260kgx1 PB Now I went for what I thought was 305kg and got the front well clear but not the back so I adjusted my foot position and hit it hard again and same result. Then when the lads checked I had stupidly loaded the back 20kg more than the front. 300kgx fail - took so much out on the other two don't know how close this would have been. 260kgx1 r/h fail l/h I am gonna work off the 260kg as my max and work it out accordingly. Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted May 31, 2007 Author Posted May 31, 2007 Wednesday Felt like shit today and weak as a kitten but wanted to get something done so here's my effort. Grippers r/h #3 1,vn,vvn,vn,vn l/h #2.5 vvn,vn,vn,vn,vn Worst session in a long time nothing there so stopped. D.H Wrist Developer Blue spring 1st setting b/h 20, 10, 10, 10 8lb Sledge levers b/h to nose 5 reps b/h to front 5 reps b/h to rear 5 reps Wasted now. I'll make up for it over the next few days. Quote Goals Cert on #3 Lift Inch Whey Consortium
CoC#3 Posted June 1, 2007 Posted June 1, 2007 Dunkster, i have the GM1 cert gripper with me and i am waiting to send it to the next person wanting to cert in the UK. Do you want a shot at it? Quote real name: Sam Solomi
dunkster Posted June 1, 2007 Author Posted June 1, 2007 What does it rate at? And you have to do it tns don't ya? Quote Goals Cert on #3 Lift Inch Whey Consortium
CoC#3 Posted June 1, 2007 Posted June 1, 2007 A hard #2 at the close, but it has a very narrow spread. It should be a joke for anyone who has closed a #3. Yeah - certs are TNS. Quote real name: Sam Solomi
dunkster Posted June 1, 2007 Author Posted June 1, 2007 Sounds good I might have to give that a go. Let me know what I have to do. Friday Callout starts tonight so i rushed home before the phone starts to ring, got started and it rang but they'll have to wait. Shoulder clean and press 30kgx10 50kgx10 70kgx8 70kgx6 70kgx5 70kgx5 90kgx3 pp Grippers r/h #3 1,1,1,1,3,1,1,1 l/h #2.5 1,1,1,1,5,3,2,1 Felt good on these tonight I knew Wednesday was just cus I was feeling rough. Got to go and fix an old guys boiler now, the fun never ends. Quote Goals Cert on #3 Lift Inch Whey Consortium
CoC#3 Posted June 1, 2007 Posted June 1, 2007 Rules as per all GM gripper certs - show the stamping on the handles pre close, close it TNS on camera with clear video, post the video up. I'll get it sent out monday morning - should be with you by Tuesday. Strong session today mate, 3 reps on a #3 is some good work! Quote real name: Sam Solomi
dunkster Posted June 2, 2007 Author Posted June 2, 2007 Cheers Sam, I'd like to test my no set strength. Saturday Millennium band work Pin 14 Pink band b/h 5,5,5 1st set had a nice pause at thigh level for upto 10 seconds, 2nd set less of a pause but stil there and 3rd set wasn't full reps. Pin 14 blue band b/h 5,4 Similar to first 2 sets on the harder pink bands. 1 Hand pinch 2x15kg plates negatives (picked up with 2 hands held at top) 5,5,5,5,5 2x20kg plates negatives (picked up with 2 hands and held briefly at top) 4,4,4 Quote Goals Cert on #3 Lift Inch Whey Consortium
CoC#3 Posted June 2, 2007 Posted June 2, 2007 No problem mate first thing monday morning i'll post it to ya. PM me your address. Quote real name: Sam Solomi
dunkster Posted June 4, 2007 Author Posted June 4, 2007 Monday Benchpress 20kgx20 60kgx10 102.5 x5x5x5x2x3x3 18" Deadlift 60kgx8 100kgx5 140kgx5 180kgx3 220kgx1 240kgx1 260kgxfail 250kgxfail I had only done 1 deadlift session in 9 months and that was in January so I'm glad with this, had to test where I'm at. 2 Hand Pinch 50kgx3 55kgx3 60kgx3 65kgx3 70kgx1 75kgx1 80kgx1 85kgx1 90kgx4inches 90kgx3inches 88kgx3inches 88kgx1 PB 85kgx1 flew up miss loaded thought it was 90 gutted. 90kgxfailx2 Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted June 5, 2007 Author Posted June 5, 2007 (edited) Tuesday Dumbbell Preacher curls R/H 21kgx4x8 Drop sets 21kgx13, 11kgx16, 4.5kgx40, 2.3kgx40, 4.5kgx15 L/H 21kgx4x8 Drop sets 21kgx13, 11kgx16, 4.5kgx40, 2.3kgx40, 4.5kgx15 Edited June 5, 2007 by dunkster Quote Goals Cert on #3 Lift Inch Whey Consortium
pdfk20 Posted June 5, 2007 Posted June 5, 2007 Great sessions dunk, im pretty jealous of the amount of equipment you have available to you. Quote Pete Kerr, 165lbs Goals: Close current hard #3 Dominate #3 again 16/06/12 CCS several hard #3's, MM2 replica etc #3 Cert MMS #3.5 Close a brand new #3.5 out of the packet MM3 100kg 2HP Finish in the top 3 in this years WSH under 82.5kg class
dunkster Posted June 5, 2007 Author Posted June 5, 2007 Cheers Pete. I'm really lucky to be a part of the Whey team and for Mike and Steve to allow me to train with them and to learn so much from their experience. I owe all my progress to what they have shown and encouraged me in. Top blokes. Quote Goals Cert on #3 Lift Inch Whey Consortium
dunkster Posted June 13, 2007 Author Posted June 13, 2007 Tuesday Grippers R/H #3 9x1 L/H #2.5 9x1 Set these wider than parallel, getting wider each sesssion aiming for that ccs as I want to get certed this year. Energy levels still really low which is coming on 2 weeks now and is starting to get on my tits. Quote Goals Cert on #3 Lift Inch Whey Consortium
CoC#3 Posted June 13, 2007 Posted June 13, 2007 Energy levels still really low which is coming on 2 weeks now and is starting to get on my tits. Know why? Diet ok? Quote real name: Sam Solomi
dunkster Posted June 13, 2007 Author Posted June 13, 2007 My diet is always bad, so many things make me ill like wheat, gluten and spicy stuff just to name a few and the houses I have to work in are so Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.in disgusting that you gag going in and have to fight the urge to puke or to burn them alive as punishment for being such dirty bastards that I'm always catching different bugs from them. It's worse at the moment as my company messed up my money this month so I'm having to eat the same food as my family which makes me ill anyway but eating it day after day just makes the problem worse, diarhea etc, day by day until I feel poisoned. This is what holds back my progress so much as I have a good couple of weeks then bang I'm too rough to train for a few days. It's just finding a balance with my nutrition on a budget isn't easy, the stuff that makes me bad is cheap, good for most people and it's easier to feed my 2 kids that way. Quote Goals Cert on #3 Lift Inch Whey Consortium
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