Benedikt Farsmann Posted January 3, 2009 Author Share Posted January 3, 2009 2009-01-03 Grippers HG150, parallel repetitions, BH: 7,2,4,2,1,2,1,0 Slow motion, starting from TNS, 1 minute rest between sets, 15s hold after last repetition/attempt. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 4, 2009 Author Share Posted January 4, 2009 2009-01-04 Grippers HG100, starting from TNS, parallel repetitions, BH: 15 RB130, 5 TNS attempts, LH: 0 / RH: 5 Pinch 1.87" Hub, fingertips only, timed hold, 4kg, BH, time: 27.8s, 25.7s, 20.2s, 11.8s, 10.4s, 12.6s, 5.9s, 8.0s Finger Extension Expand-Your-Hand Bands, middle of fingers, red + white, BH, +15s hold: 12, 10, 8 no breaks. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 6, 2009 Author Share Posted January 6, 2009 2009-01-06 Grip HG150 , MMS, parallel repetitions: 8,3,0 Wrists Wrist Curls , standard dumbbell (2.1kg), +12.5kg, repetitions: 5,4,3 Reverse Wrist Curls , standard dumbbell (2.1kg), +6kg, repetitions: 6,4,3 Front Lever , 1.87" handle (1.5kg), +3.5kg, repetitions: 4,1,1 Rear Lever , 1.87" handle (1.5kg), +4.5kg, repetitions: 5,2,1 Side Lever *, 1.87" handle (1.5kg), +3.5kg, repetitions: 4,2,1 Pinch 1.87" Hub *, timed hold, 4kg, time (in s): 16.8, 10.5, 6.4 Finger Extensors Expand-Your-Hand Bands , middle of fingers, red + white: 7,4,4 No rest between sets. All repetitions are done with BH. All exercises are done very slowly. 15s hold after last repetition/attempt except marked with *. My LH is feeling much better now but it's still way weaker than my RH. Grippers and Levering aren't working at the moment as you can see. My LH feels like I've never done any training before. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 10, 2009 Author Share Posted January 10, 2009 Friday, 2009-01-09 Grip Vulcan Hand Gripper , NS, 15 rubber bands, repetitions: 4 Vulcan Hand Gripper , MMS, 15 rubber bands, repetitions: 10, 8 Filed RP Trainer (by Mlstrass) , NS, R&P, hard spring, notch #1 both sides, repetitions: 0, 0, 0 Filed RP Trainer (by Mlstrass) , NS, I&M, hard spring, notch #1 both sides, repetitions: 6, 4, 0 Wrists Wrist Curls , dumbbell (2.1kg), +12.5kg, repetitions: 6, 4, 2 Reverse Wrist Curls , dumbbell (2.1kg), +6.5kg, repetitions: 6, 4, 3 Front Lever , 1.87" handle (1.5kg), +3.5kg, repetitions: 3 Front Lever , 1.87" handle (1.5kg), +3kg, repetitions: 3, 2 Rear Lever , 1.87" handle (1.5kg), +4.5kg, repetitions: 4, 2, 1 Side Lever *, 1.87" handle (1.5kg), +3.5kg, repetitions: 4, 2, 1 Pinch 1.87" Hub *, timed hold, 4.5kg, time (in s): 7.2, 9.2, 7.6 Finger Extensors Expand-Your-Hand Bands , middle of fingers, red + white: 8, 6, 4 No rest between sets. All repetitions are done with BH. All exercises are done very slowly. 15s hold after last repetition/attempt except marked with *. The VHG and the RPT were in the mail this week but that new red/black spring the VHG Batch #3 comes with is too hard for my training. In fact Level 3 (notch #1 both sides) is already as hard as my RB130 and I can't use that for my "superslow" training. I then bought a box of heavy rubber bands (they feel like the white Expand-Your-Hand bands) that I will be using instead of the spring on the top notches of the VHG until I'm strong enough. I enjoy that RPT (that Mlstrass built for me. Thanks again!) very much. My ring and pinky fingers are also very weak so I didn't even manage to close the RPT with my LH on the lowest setting (notch #1 both sides). I have also realized that my thick leverage bar stresses my thumbs more than I have expected since I have gone up with the weight (You can tell by the low numbers on the hub). But the lesson is clear: VHG + RPT rock! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 10, 2009 Author Share Posted January 10, 2009 I uploaded some pictures of my equipment: 1" Vertical Bar: http://www.gripboard.com/index.php?autocom...si&img=8318 FBBC 3"Dumbbell: http://www.gripboard.com/index.php?autocom...si&img=8319 FBBC The Bomb 8lbs + 2" loading pin: http://www.gripboard.com/index.php?autocom...si&img=8320 Dumbbells: http://www.gripboard.com/index.php?autocom...si&img=8321 Grippers: http://www.gripboard.com/index.php?autocom...si&img=8322 Expand-Your-Hands Bands: http://www.gripboard.com/index.php?autocom...si&img=8323 RP Trainer by Mlstrass and Vulcan Hand Gripper: http://www.gripboard.com/index.php?autocom...si&img=8324 Vulcan Hand Gripper: http://www.gripboard.com/index.php?autocom...si&img=8325 Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 13, 2009 Author Share Posted January 13, 2009 Tuesday, 2009-01-13 Grip Vulcan Hand Gripper , MMS, 18 rubber bands, repetitions: 7, 3, 3 Filed RP Trainer (by Mlstrass) , NS, R&P, hard spring, notch #1 both sides, repetitions: 0, 0, 0 Filed RP Trainer (by Mlstrass) , NS, I&M, hard spring, notch #2 both sides, repetitions: 6, 3, 0 1 minute rest between different exercises. All repetitions are done with BH. All exercises are done very slowly. 15s hold after last repetition/attempt except marked with *. Skipped the rest of the training due to flu. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 16, 2009 Author Share Posted January 16, 2009 Friday, 2009-01-16: LH: CoC#1, MMS, missed by a hair Vulcan Hand Gripper, MMS, 18 rubber bands, repetitions: 3 RH: HG250, MMS, missed by a hair (maybe closed it but who knows) HG200, TNS CoC#1, TNS Vulcan Hand Gripper, MMS, 18 rubber bands, repetitions: 3 I'm still ill so I decided not to train hard. Yesterday I closed the CoC#1 with my LH and the HG250 with my RH for the first time using MMS. Anyways I'm not pleased with those closes as I prefer TNS so I don't count them. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 20, 2009 Author Share Posted January 20, 2009 Tuesday, 2009-01-20 VHG, 18 rubber bands, NS, max ROM: 4, 3, 1 RPT R&P, notch #1 both sides, NS, singles: 8 misses RPT I&M, notch #3 both sides, NS, singles: 8 HG150, TNS, singles: 26 HG100, TNS, inverted, singles: 112 HG100, TNS, singles: 152 no rest between sets/singles. 5 Minutes rest between different grippers. All exercises are done with BH. No holds and no slow motion. I'm still ill so I didn't train hard. Quote Link to comment Share on other sites More sharing options...
dageda Posted January 20, 2009 Share Posted January 20, 2009 Hello Klesen! Just wanted to say hi and to keep up the good work! Also, are you doing any full body training in conjunction with your grip training? Everybody is different, but I find when I do full body work, my grip gets stronger as well. Good luck with your training and goals! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 20, 2009 Author Share Posted January 20, 2009 Hello Klesen!Just wanted to say hi and to keep up the good work! Also, are you doing any full body training in conjunction with your grip training? Everybody is different, but I find when I do full body work, my grip gets stronger as well. Good luck with your training and goals! Jonathan, Well, I'm not logging my full body workout but I do a hard cardio training two times a week on a recumbent bike on Mondays and Thursdays and pull-ups,chin-ups,DB rows + curls, arnold dips, push-ups, crunches, oblique hip raises and abdominal leg raises two times a week on We+Sa. I'm not in the grip game for so long but it may help. Thanks! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 22, 2009 Author Share Posted January 22, 2009 2009-01-22 Grippers HG100, TNS, 706 singles: 233, 187, 117, 76, 47, 36, 10 No rest between singles. 5 Minutes rest between sets. All exercises are done with BH. No holds and no slow motion. I won't be able to train until next monday so I did this for fun today. I had to stop after the last 10 reps of the last set because I've already had callouses on my callouses Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 27, 2009 Author Share Posted January 27, 2009 Tuesday, 2009-01-27 Grip CoC#3, choked to parallel - couldn't move it CoC#1, MMS, 1 single, missed LH Vulcan Hand Gripper, LVL 3, NS, 3 attempts: LH: 3 misses, RH: 3 closes filed RPT, R&P, notch #1 both sides, singles to failure x3 filed RPT, I&M, notch #1 both sides, singles to failure x3 Wrists Powerball, wrists, for time to failure x3 Finger Extensors Expand-Your-Hands Bands, red, fingertips, singles to failure x3 No rest between singles/sets All exercises are done with BH. No holds and no slow motion (again ) Well, I felt powerless and exhausted today so I didn't train properly... a lot of volume....again but I must say that I love that RPT! Thanks again to Mlstrass! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 30, 2009 Author Share Posted January 30, 2009 2009-01-30 Grippers RB130, choked to parallel, 5 singles VHG Batch #3, lvl 3, MMS, 5 singles filed RPT I&M, lvl 1 to failure 30 minutes rest. VHG Batch #3, lvl 3, MMS, 5 singles RB130, choked to parallel, 6 singles filed RPT I&M, lvl 1, 20 singles filed RPT R&P, lvl 1, 8 attempts, all missed lefty VHG Batch #3, lvl 3, MMS, 3 singles RB130, choked to parallel, 2 singles No rest. All exercises are done with BH. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 4, 2009 Author Share Posted February 4, 2009 Wednesday, 2009-02-04 Grip Vulcan Hand Gripper Batch 3, MMS, Level 3: RH 8 singles, LH:7 singles + 1 attempt (inclusive 15s hold) filed RP Trainer, I&M, NS, notch 3 both sides: 8 singles, BH filed RP Trainer, R&P, NS, notch 1 both sides: RH: 8 singles, LH: 2 singles + 6 attempts (inclusive 15s hold) CoC#1, choked to parallel: RH: 8 singles, LH: 8 attempts (inclusive 15s hold) Wrists Powerball, wrists, 3x to failure Finger Extensors Expand-Your-Hands Bands, middle of fingers, red + white, slow reps + 15s hold, BH: 9, 7, 5 No rest between sets/singles. 1 minute rest between different exercises. "Heavy" singles this time Yesterday I had no time for training so I did it today. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 6, 2009 Author Share Posted February 6, 2009 Friday, 2009-02-06 Grip Vulcan Hand Gripper Batch 3, MMS, Level 4: RH 8 singles, LH:3 singles + 5 attempts filed RP Trainer, I&M, NS, notch 4 both sides: RH: 8 singles, LH: 8 attempts filed RP Trainer, R&P, NS, notch 1 both sides: RH: 8 singles, LH: 8 attempts CoC#1, choked to parallel: RH: 8 singles, LH: 8 attempts Finger Extensors Expand-Your-Hands Bands, middle of fingers, red + white, slow reps + 15s hold after last attempt, BH: 10, 5, 4 Wrists Powerball, wrists, BH: 3x to failure No rest between sets/singles. 1 minute rest between different exercises. Each attempt includes a 15s hold afterwards. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 9, 2009 Author Share Posted February 9, 2009 Sunday, 2009-02-08 Grip RB130, choked to parallel: singles to failure x1 Monday, 2009-02-09 Grip CoC#1, choked to parallel: singles to failure x1 RB130, choked to parallel: singles to failure x1 filed RP Trainer, I&M, NS, notch 3 both sides: singles to failure x1 filed RP Trainer, R&P, NS, notch 1 both sides: singles to failure x1 (LH: only attempts) Finger Extensors Expand-Your-Hands Bands, middle of fingers, red, reps: 33 No rest between sets/singles. All exercises are done with both hands. Some rest between different exercises. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 11, 2009 Author Share Posted February 11, 2009 Tuesday, 2009-02-10 Grip filed RP Trainer, I&M, NS, notch 4 both sides, singles: LH 4 closes + 4 attempts, RH 8 closes filed RP Trainer, R&P, NS, notch 1 both sides, singles: LH 1 close + 7 attempts, RH 8 closes Vulcan Hand Gripper Batch 3, Level 4, MMS, singles: LH 1 attempt, RH 1 close Vulcan Hand Gripper Batch 3, Level 3, MMS, singles: LH 3 closes + 5 attempts, RH 8 closes CoC#1, choked to parallel, singles: LH 1 attempt, RH 1 close RB130, choked to parallel, singles: LH 3 closes + 1 attempt, RH 4 closes Wrists Powerball, wrists, BH: 5x to failure Powerball, hand rotation, BH: 3x to failure Finger Extensors Expand-Your-Hands Bands, middle of fingers, red + white: 14, 10, 6 No rest. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 12, 2009 Author Share Posted February 12, 2009 Thursday, 2009-02-12 Grip filed RP Trainer, I&M, NS, notch 1 both sides, singles: BH 5 closes filed RP Trainer, R&P, NS, notch 1 both sides, singles: LH 2 attempts, RH 2 closes Vulcan Hand Gripper Batch 3, Level 3, MMS, singles: LH 6 closes + 1 attempt, RH 7 closes CoC#1, choked to parallel, singles: LH 1 close + 1 attempt, RH 2 closes RB130, choked to parallel, singles: LH 5 closes + 1 attempt, RH 6 closes filed RP Trainer, R&P, NS, notch 1 both sides, singles: LH 8 attempts, RH 8 closes filed RP Trainer, I&M, NS, notch 4 both sides, singles: LH 7 closes + 1 attempt, RH 8 closes Wrists Powerball, wrists, BH: 5x to failure Powerball, hand rotation, BH: 5x to failure Finger Extensors Expand-Your-Hands Bands, middle of fingers, red + green: 8, 7, 6 No rest. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 14, 2009 Author Share Posted February 14, 2009 Friday, 2009-02-13 + Saturday, 2009-02-14 I lost my notes but the workouts were similar to my last: Gripfiled RP Trainer, I&M, NS, notch 1 both sides, singles: BH 5 closes filed RP Trainer, R&P, NS, notch 1 both sides, singles: LH 2 attempts, RH 2 closes Vulcan Hand Gripper Batch 3, Level 3, MMS, singles: LH 6 closes + 1 attempt, RH 7 closes CoC#1, choked to parallel, singles: LH 1 close + 1 attempt, RH 2 closes RB130, choked to parallel, singles: LH 5 closes + 1 attempt, RH 6 closes filed RP Trainer, R&P, NS, notch 1 both sides, singles: LH 8 attempts, RH 8 closes filed RP Trainer, I&M, NS, notch 4 both sides, singles: LH 7 closes + 1 attempt, RH 8 closes Wrists Powerball, wrists, BH: 5x to failure Powerball, hand rotation, BH: 5x to failure Finger Extensors Expand-Your-Hands Bands, middle of fingers, red + green: 8, 7, 6 No rest. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 17, 2009 Author Share Posted February 17, 2009 FBBC 3" Dumbbell (3.3kg), +20kg: Some DL's. Wow, that was hard on the thumbs but I liked it. I will have to work on this more... I received my new weight plates but they don't fit my loading pin (they perfectly fit my 3"DB though) Tomorrow I will have to file them down a bit so I can finally use my Outer Limit Loops and my FBBC The Bomb (8lbs) . Had to take a break on grippers because my left pinky hurts. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 19, 2009 Author Share Posted February 19, 2009 Thursday, 2009-02-19 Grip Vulcan Hand Gripper Batch #3 , MMS, Level 3: 5 singles Filed RP Trainer , NS, I&M, hard spring, notch #3 both sides: 9 singles Filed RP Trainer , NS, R&P, hard spring, notch #1 both sides: 3 singles RB130 , choked to parallel: 9 singles Supporting Grip FBBC The Bomb (8lbs) (5.9kg), DL, +5kg: 5 singles FBBC 3" Dumbbell (3.3kg), DL, +10kg: stopped after 20 singles Palm on top of the Bomb. Finger Extensors Outer Limit Loops (2.2kg), DL, +2.5kg: 11 singles No rest between singles. 1 minute rest between sets. All exercises are done with both hands. I used the Bomb and the outer limit loops for the first time so I started with light weights . I thought I could throw the expand-your-hands bands away now that I got the OLL but I was wrong. The OLL seem to hit the thumb extensor the most. I don't really feel any good pressure on my pinky. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 21, 2009 Author Share Posted February 21, 2009 Saturday, 2009-02-21 Grip Vulcan Hand Gripper Batch #3 , MMS, Level 3: 9 singles Filed RP Trainer , NS, I&M, hard spring, notch #3 both sides: 12 singles Filed RP Trainer , NS, R&P, hard spring, notch #1 both sides: 2 singles RB130 , choked to parallel: 11 singles Wrists Wrist Curls , DB (2.1kg), +18kg: 4, 3, 2 Reverse Wrist Curls , DB (2.1kg), +7kg: 7, 6, 5 Front Lever , 1.87" handle (1.5kg), +3kg: 5, 4, 3 Rear Lever , 1.87" handle (1.5kg), +4.5kg: 6, 5, 4 Side Lever - Supination , 1.87" handle (1.5kg), +3.5kg: 4, 3, 2 Side Lever - Pronation , 1.87" handle (1.5kg), +3.5kg: 4, 3, 1 Slow repetitions. Pinch 1.87" Hub (1.5kg), timed hold, +2.5kg, time (in s): 26.5, 27, 27,3 Supporting Grip FBBC The Bomb (8lbs) (5.9kg), DL, +2,5kg: 9 singles FBBC 3" Dumbbell (3.3kg), DL, +15kg: 3 singles Palm on top of the Bomb. Finger Extensors Outer Limit Loops (2.2kg), DL, +5kg: 7 singles Expand-Your-Hand Bands , middle of fingers, red + green: 8, 7, 5 No rest between singles. 1-3 minutes rest between sets. All exercises are done with both hands. 15s hold after last repetition/attempt except deadlifts, side levering and hub lifts. That's how my training should look like every time I need to get some more plates... Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted February 27, 2009 Author Share Posted February 27, 2009 Friday, 2009-02-27 Grip RB130 , max ROM, reps: 7,6,6,3,4,2 Vulcan Hand Gripper Batch #3 , MMS, Level 3: 6 singles Filed RP Trainer , NS, I&M, hard spring, notch #3 both sides: 13 singles Filed RP Trainer , NS, R&P, hard spring, notch #1 both sides: 3 singles RB130 , choked to parallel: 9 singles Wrists Powerball , wrist, 10x max time Powerball , hand rotation, 5x max time Pinch 1.87" Hub (1.5kg), timed hold, +4kg, time (in s): 15.4, 19.6, 15.4 Supporting Grip FBBC The Bomb (8lbs) (5.9kg), DL, +5kg: 6 singles FBBC 3" Dumbbell (3.3kg), DL, +15kg: 9 singles Palm on top of the Bomb. Finger Extensors Outer Limit Loops (2.2kg), DL, +5kg: 10 singles Expand-Your-Hand Bands , middle of fingers, red + green: 11, 10, 7 No rest between singles. 1-3 minutes rest between sets. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted March 3, 2009 Author Share Posted March 3, 2009 There's something wrong with me. I don't know exactly what it is but I will have to stay at the hospital for observation so I won't have a chance to train or to visit the board for a while. Keep on training guys! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted March 3, 2009 Share Posted March 3, 2009 Hope there's nothing serious and thing will turn out well! Quote Link to comment Share on other sites More sharing options...
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