Klesen's Striving For Mastery

[Benedikt Farsmann]

2008-10-02

Expand-Your-Hands-Bands

red, BH, sets of 5 reps, passing it from hand to hand: ~1 hour

bands on "intermediate phalanges" (is my spelling alright?)

No rest between attempts

[Benedikt Farsmann]

2008-10-06

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Iron Woody Gripper

8-3 outer grip, 43.5 kg / 96 lbs, 5 sets, no set, LH: 5,3,2,0,0

8-3 outer grip, 43.5 kg / 96 lbs, 5 sets, no set, RH: 7,6,4,3,1

8-3 outer grip, 37.6 kg / 83 lbs, 5 sets, no set, inverted, LH: 6,6,5,5,4

8-3 outer grip, 37.6 kg / 83 lbs, 5 sets, no set, inverted, RH: 7,6,6,6,4

11-8 outer grip, 88 kg / 194 lbs, 3 sets, negatives, LH: 9.3s, 2.9s, ~5.0s

11-8 outer grip, 88 kg / 194 lbs, 3 sets, negatives, RH: 11.3s, 9.2s, 12.2s

No chalk. Poundages are estimates.

Rest between sets per hand: 2 minutes

Total training time (h:m): 0:55

LH negatives didn't feel good because of skin pain.

[Benedikt Farsmann]

Typing error:

2008-10-06

...

Iron Woody Gripper

8-3 outer grip, 43.5 kg / 96 lbs, 5 sets, no set, LH: 5,3,2,0,0

8-3 outer grip, 43.5 kg / 96 lbs, 5 sets, no set, RH: 7,6,4,3,1

7-3 outer grip, 37.6 kg / 83 lbs, 5 sets, no set, inverted, LH: 6,6,5,5,4

7-3 outer grip, 37.6 kg / 83 lbs, 5 sets, no set, inverted, RH: 7,6,6,6,4

11-8 outer grip, 88 kg / 194 lbs, 3 sets, negatives, LH: 9.3s, 2.9s, ~5.0s

11-8 outer grip, 88 kg / 194 lbs, 3 sets, negatives, RH: 11.3s, 9.2s, 12.2s

...

2008-10-07

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Expand-Your-Hand Bands

red + white, 3 sets, LH: 15,8,8

red + white, 3 sets, RH: 26,20,15

bands on middle of fingers

Rest between sets per hand: ~2 minutes

[Benedikt Farsmann]

2008-10-08

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

1" Dumbbell, 2.1 kg

Wrist Curls, 5 kg, 1 Set, LH: 10

Wrist Curls, 5 kg, 1 Set, RH: 10

Wrist Curls, 10 kg, 1 Set, LH: 10

Wrist Curls, 10 kg, 1 Set, RH: 10

Wrist Curls, 19 kg / 41.8 lbs, 3 Sets, LH: 5, 4, 3

Wrist Curls, 19 kg / 41.8 lbs, 3 Sets, RH: 6, 5, 4

Reverse Wrist Curls, 5 kg / 11 lbs, 3 Sets, LH: 11, 10, 10

Reverse Wrist Curls, 5 kg / 11 lbs, 3 Sets, RH: 16, 16, 12

Self-Built Leverage Bar

length: 282 mm / weight: 1.583 kg / diameter: 47.6 mm

Front lever, 1 set: 5 kg, LH: 8 (very sloppy)

Front lever, 1 set: 5 kg, RH: 10

Front lever, 1 set: 4.5 kg, LH: 3

Front lever, 1 set: 4.5 kg, RH: - (stopped and changed both weight and form)

Front lever, 3 sets: 2.5 kg / 5.5 lbs, LH: 4, 6, 5

Front lever, 3 sets: 2.5 kg / 5.5 lbs, RH: 10, 7, 6

Rear lever, 1 set: 2.5 kg, LH: 20

Rear lever, 1 set: 2.5 kg, RH: 20

Rear lever, 2 sets: 5 kg / 11 lbs, LH: 6, 4

Rear lever, 2 sets: 5 kg / 11 lbs, RH: 7, 5

Side lever, 3 sets: 3 kg / 6.6 lbs, LH: 8, 5, 4

Side lever, 3 sets: 3 kg / 6.6 lbs, RH: 12, 9, 9

(Side lever: 1 repetition = RH: right-left-left-right, LH: vice versa)

No chalk. Weights listed without weight of the handle.

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:07

[Benedikt Farsmann]

2008-10-09

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Expand-Your-Hand Bands

red, 5 sets, LH: 32, 36, 39, 35, 27

red, 5 sets, RH: 70, 60, 61, 76, 66

bands on middle of fingers

Rest between sets per hand: 2 minutes

Edited October 10, 2008 by Klesen

[Benedikt Farsmann]

2008-10-10

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Grippers

HG150, 5 sets, no set, LH: 15, 15, 10, 6, 6

HG150, 5 sets, no set, RH: 30, 24, 13, 12, 11

HG150, 5 sets, no set, inverted, LH: 6, 8, 12 (after break for a telephone call), 10, 5

HG150, 5 sets, no set, inverted, RH: 7, 6, 14 (after break for a telephone call), 11, 9

12-6 outer grip, 82 kg / 182 lbs, 3 sets, negatives, LH: 9.1s, 12.2s, 12.2s

12-6 outer grip, 82 kg / 182 lbs, 3 sets, negatives, RH: 11.0s, 12.6s, 12.0s

No chalk. Poundages are estimates.

Rest between sets per hand: 2 minutes

Total training time (h:m): 0:45

[ewokhugo]

good work Klesen!

doing ms reps should help u to reach your goal faster.

doing some kind of mixture(no-set-high reps,singles) are a good way to sock your hand.

not sure if u are doing 2 HP or the R:tT if not add then to your grip routine.

[Benedikt Farsmann]

good work Klesen!

doing ms reps should help u to reach your goal faster.

doing some kind of mixture(no-set-high reps,singles) are a good way to sock your hand.

not sure if u are doing 2 HP or the R:tT if not add then to your grip routine.

Thanks, Hugo! ms reps? What do you mean?

I'm going to buy a Titan's Telegraph Key to work my pinch as soon as I got the money. I'm also looking forward to train with a FBBC The Bomb and a FBBC 3" Dumbbell. I ordered them 1 month ago so they'll hopefully arrive very soon.

2008-10-11

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Expand-Your-Hand Bands

red, 3 sets, BH: 52, 50, 50

bands on middle of fingers

Rest between sets per hand: 2 minutes

[honk]

No chalk.

Why?

[ewokhugo]

Thanks, Hugo! ms reps? What do you mean?

i mean parallel reps or mms (mash monster reps):-)

[Benedikt Farsmann]

No chalk.

Why?

Simply because I don't own chalk at the moment but I ordered some

Thanks, Hugo! ms reps? What do you mean?

i mean parallel reps or mms (mash monster reps):-)

Thanks! I'll try that to see if it works, but I'd rather stick to TNS closes. For me it's just not satisfying to close a gripper with two hands or under assistance of the other hand.

2008-10-11

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Grippers

RB130 TNS close and hold as long as possible, BH: 11 times

No chalk. Rest between sets per hand: 2 minutes

[Griparn]

Chalk is king!

[Benedikt Farsmann]

2008-10-11

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Grippers

RB130 TNS close and hold as long as possible, BH: 11 times

There's something missing:

RB130 TNS close and hold as long as possible, BH: 12 times

HG150 TNS close and hold, BH: 1x

HG100 TNS close and hold, BH: 2x

Chalk is king!

I hope so

2008-10-14

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Standard Dumbbell, 2.1 kg

Wrist Curls, 19 kg / 41.8 lbs, 3 Sets, BH: 6, 5, 3

Reverse Wrist Curls, 6 kg / 13.2 lbs, 3 Sets, LH: 10, 9, 7

Self-Built Leverage Bar

length: 282 mm / weight: 1.583 kg / diameter: 47.6 mm

Front lever, 3 sets: 2.5 kg / 5.5 lbs, BH: 12, 12, 10

Rear lever, 2 sets: 5 kg / 11 lbs, BH: 6, 7, 6

Side lever, 3 sets: 3.5 kg / 7.7 lbs, BH: 8, 6, 6

(Side lever: 1 repetition = RH: right-left-left-right, LH: vice versa)

Expand-Your-Hand Bands

blue, 3 sets, BH: 14, 29, 20

bands on middle of fingers.

No chalk. Weights listed without weight of the handle.

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:45

I still got trouble with the IM-Bands as my left pinky is too weak. Also I'm trying to get my hands and arms to about equal strength by doing the same number of repetitons with the stronger hand/arm. Maybe it'll work and it'll save me some time that usually gets lost when I have to change weight plates all the time.

[ewokhugo]

I still got trouble with the IM-Bands as my left pinky is too weak

pinky its important; i suggest u use one inverted gripper(plastic gripper works-try some holds) or imthug to work Ring+pink only.

try this (jonh brookfield exercice) pick one towel(medium lenght) grab it with 2 fingers(index+middle) and thumb and without moving your wrist try to create one small ball inside your hand till it become +- ome golf ball!

what a pump and it works all fingers!

good luck.

Edited October 15, 2008 by ewokhugo

[Benedikt Farsmann]

I still got trouble with the IM-Bands as my left pinky is too weak

pinky its important; i suggest u use one inverted gripper(plastic gripper works-try some holds) or imthug to work Ring+pink only.

try this (jonh brookfield exercice) pick one towel(medium lenght) grab it with 2 fingers(index+middle) and thumb and without moving your wrist try to create one small ball inside your hand till it become +- ome golf ball!

what a pump and it works all fingers!

good luck.

Thanks, Hugo! I tried that and it was fun but I was talking about hand extension. I can't use the full range of motion when training with Expand-Your-Hand Bands because my left pinky is too weak. Anyways you're right about the pinky: I'll get a RPT from Mlstrass as soon as possible

[FrankyBoy]

If you want to get most out of grippers considering hand strength, doing TNS training is prolly the best you can do.

Nevertheless, improving your strength at a parallel set will bring up your TNS also.

Shortly: I recommend doing both.

Where are you at in germany?

[Benedikt Farsmann]

If you want to get most out of grippers considering hand strength, doing TNS training is prolly the best you can do.

Nevertheless, improving your strength at a parallel set will bring up your TNS also.

Shortly: I recommend doing both.

Where are you at in germany?

76846 Hauenstein, 50km from Kaiserslautern.

Thank you for your advice!

[ewokhugo]

try to use one very easy band betwen your thumb and pink only ... your pink will get used to it:-)

[Benedikt Farsmann]

try to use one very easy band betwen your thumb and pink only ... your pink will get used to it:-)

Thanks, Hugo! That's a very good idea!

2008-10-17:

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Grip Tester:

LH: 62.63 kg

RH: 64.16 kg

Grippers:

CoC#1, TNS, singles, 5 attempts: LH 5 misses (by a haaaaair), RH 1 miss

RB130, TNS, singles, 8 attempts: LH 8 misses, RH 1 miss

HG150, TNS, singles, 5x BH

HG150, TNS close and OC as long as possible, 5x BH

no chalk. rest between attempts: 2min.

Found some crappy asian grip tester at a store. I'm curious when it'll break in two.

[Benedikt Farsmann]

2008-10-21:

Warm-up: http://www.youtube.com/watch?v=GeVqkajlPV0

Grippers:

Some TNS attempts on CoC#1 and RB130, BH, LH all missed, RH some closes

RH CoC#1 TNS close + coin hold x sec (had no eye on the watch)

RH CoC#1 TNS close + coin hold 10 sec

Some TNS closes with HG100, HG150, BH

no rest. no chalk. NO TIME .

[AnimalCage]

Nice progress! Your dedication is inspiring.

Thanks! I'll try that to see if it works, but I'd rather stick to TNS closes. For me it's just not satisfying to close a gripper with two hands or under assistance of the other hand.

I agree with FrankyBoy about doing parallel sets. Choking has helped me progress quickly. TNS one workout, choking the next will work your grip from both directions. Why wait to work your close until your sweep is superstrong? Working both has strengthened all aspects of my close, and has helped me learn to set the gripper better, even with a TNS.

[FrankyBoy]

If you want to get most out of grippers considering hand strength, doing TNS training is prolly the best you can do.

Nevertheless, improving your strength at a parallel set will bring up your TNS also.

Shortly: I recommend doing both.

Where are you at in germany?

76846 Hauenstein, 50km from Kaiserslautern.

Thank you for your advice!

Aha ein Pfälzer also!

Ich wurde in Kusel geworfen.

Maybe we can make a meeting with Tom Becker and Erik Franz who lives in Rhaunen, might be not too far away from you??

[Benedikt Farsmann]

Aha ein Pfälzer also!

Ich wurde in Kusel geworfen.

Maybe we can make a meeting with Tom Becker and Erik Franz who lives in Rhaunen, might be not too far away from you??

I've already talked about that with Erik but neither do I have a car nor do I have any time at the moment. Would be nice nevertheless! Maybe we could talk about that when I'm on vacation.

2008-10-22 + 23:

Grippers

Some TNS closes, holds, coin holds, RB130, CoC#1, BH

no time. no chalk...

[Benedikt Farsmann]

Nice progress! Your dedication is inspiring.

Thanks! I'll try that to see if it works, but I'd rather stick to TNS closes. For me it's just not satisfying to close a gripper with two hands or under assistance of the other hand.

I agree with FrankyBoy about doing parallel sets. Choking has helped me progress quickly. TNS one workout, choking the next will work your grip from both directions. Why wait to work your close until your sweep is superstrong? Working both has strengthened all aspects of my close, and has helped me learn to set the gripper better, even with a TNS.

Thanks Alan! I've just found your post up there

I've already done some MMS attempts recently. Did some today together with some coin holds (love them) and they felt good. Got no time for training at the moment (got more time in november ). I received the FBBC stuff today (3" DB, 8lbs "the bomb" + "double bastard finger lift" and can'T wait to use it. Also got a new recumbent bike.

[Benedikt Farsmann]

2008-11-01

Grippers

TNS attempts and holds for time:

RB130, LH: 10x

HG200, RH: 10x

HG150, LH: 10x

CoC#1, RH: 10x

HG150, LH: 10x

RB130, RH: 10x

HG150, LH: 10x

HG150, RH: 10x

HG100, LH: 10x

HG100, RH: 10x

Rest: 2-5min.

I haven't done much training lately (only some grip work every day) but I will restart with my regular routine tomorrow.

Edited November 1, 2008 by Klesen