Benedikt Farsmann Posted April 18, 2009 Author Share Posted April 18, 2009 Friday PM, 2009-04-17 Crushing Grip: Grippers , MMS, singles: RH: HG250 x1 x0 RB160 x0 x1 (even my HG250 is harder than the #2 I've closed so this is my new PR) CoC#1 x1 x1 x1 x1 LH: HG200 x0 x0 x0 x0 all pretty close, lost strength due to a very poor set on the first attempt CoC#1 x0 x0 x1 x1 30 min on my recumbent bike afterwards, then: RH: RB160 x0 not even close HG250 x1 RB160 x0 ...past parallel HG250 x1 HG200 x1 HG250 x0 HG200 x1 LH: HG200 x1 CoC#1 x1 HG200 x1 x1 x1 x0 CoC#1 x0 All exercises: 2 minutes rest between attempts. Did it without chalk this time. Quote Link to comment Share on other sites More sharing options...
arande2 Posted April 19, 2009 Share Posted April 19, 2009 Grats on the PR and happy 25 years. Quote Link to comment Share on other sites More sharing options...
moser1972 Posted April 19, 2009 Share Posted April 19, 2009 Happy BDay Ben! Enjoy the day Cheers --T Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 19, 2009 Author Share Posted April 19, 2009 Thanks guys! Saturday PM, 2009-04-18 Bending Warm-up: Extension Spring 24x280mm (0.94"x11.02"), diameter: 4mm (0.157"), DU x10 Unbraced Bending: Double Underhand , modified style: 6mm x 6" steel bar x4 I did them without rest and in a row. I used 2 wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035"). Cool-Down: Extension Spring 24x280mm (0.94"x11.02"), diameter: 4mm (0.157"), DU x5 My hands were still sore from my last workout so I skipped levering and bent some steel instead. I think I would have been able to bend 2-3 more in a row but I was out of stock. I consider those bends as easy bends but I don't own any thicker nails at the moment. 7mm x 6" is still not possible at the moment so I hope I will be able to bend a 60D Penny Nail at the HGC V. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 22, 2009 Author Share Posted April 22, 2009 Tuesday PM, 2009-04-21 Warm-up: Dexternity Balls , diameter: 73.5mm (2.89"), 30s per hand Pinch Grip: RB Pinch Block 50mm (2.9kg), 2HP, singles: +25kg x7, x4 Supporting Grip: FBBC 3"Dumbbell: (3.3kg), deadlift, singles: +17kg x2, x3 All exercises: No rest between singles. 2 minute rest between sets. 2 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 22, 2009 Author Share Posted April 22, 2009 Wednesday PM, 2009-04-22 Warm-up: Extension Spring 24x280mm (0.94"x11.02"), diameter: 4mm (0.157"), DU + DO + Reverse style, repetitions: each x10 Wrists: Wrist Curls , Dumbbell (2.1kg), repetitions: +19kg x5, x3 Reverse Wrist Curls , Dumbbell (2.1kg), repetitions: +8kg x6, x4 Front Lever , repetitions: +3.5kg x4, x2 Rear Lever , repetitions: +5kg x5, x3 Side Lever - Supination , repetitions: +3.5kg x5, x3 Side Lever - Pronation , repetitions: +3.5kg x4, x3 Slow repetitions and 15s forced hold after last repetition except with side levering. Levering with self-built thick handle (1.5kg), diameter: 47,7mm (1.877"), length: 162mm (6.377") + length of plates Unbraced Bending: Isometrics , 15s forced attempt DU, DO, Reverse: 8x260mm (0.314"x10.236") Nail: each style x1 barehanded. All exercises: No rest between singles. 2 minute rest between sets. 2 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 24, 2009 Author Share Posted April 24, 2009 Thursday, 2009-04-23 Crushing Grip: Did a couple of TNS attempts on my HG200, CoC#1, RB130 but I didn't write anything down. Missed my RB180 with my RH by waaay more than a hair Friday, 2009-04-24 Crushing Grip: Choked my CoC#1 and my RB130 to parallel and did singles until I couldn't move my hands because of the calouses. Supporting Grip: FBBC The Bomb 8lbs: (6.1kg), deadlift: +20.5kg: 3 sets of singles.... same as above. No rest. no chalk. That hurt Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted April 26, 2009 Author Share Posted April 26, 2009 Thursday, 2009-04-23Crushing Grip: Did a couple of TNS attempts on my HG200, CoC#1, RB130 but I didn't write anything down. Missed my RB180 with my RH by waaay more than a hair Friday, 2009-04-24 Crushing Grip: Choked my CoC#1 and my RB130 to parallel and did singles until I couldn't move my hands because of the calouses. Supporting Grip: FBBC The Bomb 8lbs: (6.1kg), deadlift: +20.5kg: 3 sets of singles.... same as above. No rest. no chalk. That hurt later on in the day: Crushing Grip: filed RP Trainer, NS, ring&pinky, singles: #1 notch both sides x4 Key Pinch: Pony Clamp: cheat closed negatives x3 2 minutes rest between negatives. Crushing Grip: filed RP Trainer, NS, ring&pinky, singles: #1 notch both sides x1 filed RP Trainer, NS, index&middle, singles: #4 notch both sides x4, x2 store bought gripper, TNS repetitions x100 .... just for fun HG100, TNS repetitions x30 .... same here no rest. no chalk. Saturday, 2009-04-26 Bending: Bent a size 6/7 wrench made of chrome-vanadium , DO, pretty much barehanded (I used the sleeves of my jacket as wraps) because I was drunk . Today my hands feel like . Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 2, 2009 Author Share Posted May 2, 2009 My doctor says I have to rest for about a month because my metabolism is absolutely down. He also suggested that I should search for a non-lifting sport as it seems to be too much for me. Anyways... competing in the HGC V is out of the question. Hopefully I will be able to come back slowly after the break because I don't want to give up my new found addiction. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 15, 2009 Author Share Posted May 15, 2009 I'm getting fatter and fatter The only thing I am doing at the moment is some easy TNS work with grippers and key pinch with a pony clamp. Hopefully I can get back to normal training by the beginning of June. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 28, 2009 Author Share Posted May 28, 2009 Wednesday PM, 2009-05-27 Crushing Grip: CoC#1 , TNS, singles: 11 RB130 , TNS, singles: 16 Wrists: Extension Spring 24x280mm (0.94"x11.02"), diameter: 4mm (0.157"), DU + DO + Reverse + DO heslep style + DU heslep style: each x5 reps Powerball , wrists: 3x max time Finger Extensors: Expand-Your-Hand Bands: , middle of fingers, repetitions: red + green x14, x8 All exercises: ~1 minute rest between sets/singles. ~1 minutes rest between different exercises. All exercises are done with both hands. I'm pretty happy with the TNS closes of my #1 with my left hand because I wasn't able to TNS close my RB130 when I started to train grip My next goal gripper (TNS) will be the HG250 . Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 28, 2009 Author Share Posted May 28, 2009 Thursday PM, 2009-05-28 Crushing Grip: HG250 , choked to parallel, singles: LH - 13 attempts (best was ~5mm), RH - 12 closes + 1 attempt Wrists: Powerball , wrists: 5x max time Powerball , hand rotation: 1x max time Extension Spring 24x280mm (0.94"x11.02"), diameter: 4mm (0.157"): DO Heslep style: x18, x15, x11 DU Heslep style: x12, x10, x9 DU: x20 - stopped. Too easy DO: x20 - same as above Reverse: x20 - same here All exercises: 1 minute rest between sets/singles. ~1 minute rest between different exercises. All exercises are done with both hands. I'm currently working on a better routine that I will begin with on Monday Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 31, 2009 Author Share Posted May 31, 2009 Saturday PM, 2009-05-30 Unbraced Bending: 4,2x120mm (0,165"x4.724") Nails: Double Underhand x 1 Double Overhand : x 1 Reverse : x 2 Double Underhand : Heslep style x 9 Double Overhand : Heslep style x 10 Wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035") 2 heavy rubber bands per wrap No rest. I didn't plan to work-out but I had the urge to bend some steel plus I have a ton of small nails (~150+) that I have to get rid of.... so I did it just for fun Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 1, 2009 Author Share Posted June 1, 2009 Sunday PM, 2009-05-31 Crushing Grip: HG200 , TNS, singles: LH 2 + 1 attempt, RH 3 CoC#1 , TNS, singles: LH 1 + 9 attempts, RH 10 RB130 , TNS, singles: LH 8 + 1 attempt, RH 9 Wrists: Powerball , wrists: 5x max time Finger Extensors: Expand-Your-Hand Bands: , middle of fingers, repetitions: red + green x10, x7 Unbraced Bending: 4,2x120mm (0,165"x4.724") Nails: Double Overhand : x 25 Double Underhand , modified style: x 9 Wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035") 2 heavy rubber bands per wrap All exercises: No rest between bends. ~1 minute rest between sets/singles. ~1 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 2, 2009 Author Share Posted June 2, 2009 2009-06-02 Warm-up: Dexternity Balls , diameter: 73.5mm (2.89"), 30s per hand Crushing Grip: Vulcan Hand Gripper Batch #3 , MMS, singles, Level 4: 5 ,1 ,0 15s forced hold after last attempt. Pinch Grip: RB Pinch Block 50mm (2.9kg), 2HP, singles: +25.5kg x4, x3 Supporting Grip: FBBC 3"Dumbbell: (3.3kg), deadlift, singles: +17kg x2, x0 Key Pinch: Pony Clamp: cheat closed negatives: without bands x3, x3 Finger Extensors: Expand-Your-Hand Bands: , repetitions + 15s forced hold after last attempt: red + green x11, x5 All exercises: No rest between singles. 1 minute rest between sets. 2 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 4, 2009 Author Share Posted June 4, 2009 2009-06-03 Unbraced Bending: 5,5x140mm (0.216"x5.511") Nails: Double Overhand : x 1 Double Underhand , modified style: x 1 Double Overhand : x 1 Double Underhand , modified style: x 1 Double Overhand : x 0, finished 20min later, then: Double Underhand , modified style: x 1 No Rest! Wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035") That surprised me a bit. I thought I was able to bend more nails in a row Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 5, 2009 Author Share Posted June 5, 2009 2009-06-04 Unbraced Bending: 5,5x140mm (0.216"x5.511") Nails: Reverse : x 1 per hand - LH very hard Wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035") 2009-06-05 Crushing Grip: HG200 , choked to parallel, singles: 10 + 1 attempt CoC#1 , TNS, singles: 1 attempt RB130 , TNS, singles: 2 + 1 attempt ~1 minute rest between sets/singles. ~1 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 8, 2009 Author Share Posted June 8, 2009 My new routine: http://www.gripboard.com/uploads/124364399..._1068_81376.jpg Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 9, 2009 Author Share Posted June 9, 2009 2009-06-09 Crushing Grip: HG200 , choked to parallel, singles: 23 + 1 attempt Pinch Grip: RB Pinch Block 50mm (2.9kg), 2HP, singles, +25.5kg: 11 + 1 attempt Supporting Grip: FBBC 3"Dumbbell: (3.3kg), deadlift, singles, +17kg: 3 + 1 attempt Overhand grip - No hook grip! Key Pinch: Pony Clamp: cheat closed negatives: 5 Finger Extensors: Expand-Your-Hand Bands: , repetitions + 15s forced hold after last attempt: red + green x13, x8, x4 All exercises: 1 rest between singles. 1 minute rest between sets. 5 minutes rest between different exercises. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 12, 2009 Author Share Posted June 12, 2009 2009-06-10 Unbraced Bending: 5,5x140mm (0.216"x5.511") Nails: DO + modified DU : x 1 DO : x 1 4.2x120mm (0.165"x4.724") Nails: DO : x 10 modified DU : x 11 Reverse : both hands x 12 DU Heslep Style : x 12 DO Heslep Style : x 12 Wraps made of leather, 100x400mm (3.937"x15.748"), thickness: 0.9mm (0.035") Crushing Grip: A couple of closes with CoC#1 and HG200, TNS. 1 attempt on HG250, choked to parallel. no rest. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 17, 2009 Author Share Posted June 17, 2009 2009-06-16 Crushing Grip: HG200 , TNS, singles to failure CoC#1 , TNS, singles to failure RB130 , TNS, singles to failure LH only: HG250 , choked to parallel, singles: 4 attempts RH only: RB160 , choked to parallel, singles: 1 + 3 attempts Supporting Grip: FBBC 3"Dumbbell: (3.3kg), deadlift, singles +17kg: 5 + 1 attempt +16kg: 1 + 1 attempt +15kg: 1 attempt Overhand grip - No hook grip. All exercises: no rest. All exercises are done with both hands. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 18, 2009 Author Share Posted June 18, 2009 2009-06-17 Supporting Grip: FBBC The Bomb 8lbs: (6.1kg), deadlift, singles: +20.5kg: x6, x4-5 (lost count) No rest. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 23, 2009 Author Share Posted June 23, 2009 2009-06-18 Outer-Limit-Loops: (2.4kg) +10kg, BH x 2 singles Plate Curls: 10kg x2 singles - LH very hard Only a very short session before I went out last weekend. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 27, 2009 Author Share Posted June 27, 2009 I had been training random stuff since my last post but I didn't write anything down. 2009-06-26 0001 Warm-up: Dexternity Balls , diameter: 73.5mm (2.89"), 60s per hand Crushing Grip: HG250 , MMS reps: 0, 0, 0 HG200 , MMS reps: 0, 0, 0 CoC#1 , MMS reps: 0, 0, 0 HG150 , MMS reps: 4, 3, 0 HG100 , MMS reps: 13, 10, 9 store-bought Gripper , MMS reps: 35, 28, 29 Finger Extensors: Expand-Your-Hand Bands: , middle of fingers, reps, red + green: 11, 9, 6 All exercises: 15s forced hold after each last attempt. 1 minute rest between sets. 5 minutes rest between crush work and extensor work. All done with both hands. Routine changes... blah blah . Something always intervenes . After speaking to Thomas Becker I realized that I have to focus on a specific goal.... absolutely right .....so I will stick with this kind of training and concentrate on crush grip only. Despite of the high volume this "top-down" kind of training is much fun and it is killing the hands. Currently my PB's are: RH RB160 MMS, HG200 TNS - LH HG200 MMS and TNS. My goal is to cert on the RB330 with both hands. Let's see how it goes! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted June 29, 2009 Author Share Posted June 29, 2009 2009-06-29 0002 Warm-up: Dexternity Balls , diameter: 73.5mm (2.89"), 60s per hand Crushing Grip: MMS repetitions or attempts ( =0 ) HG250 : 0, 0, 0 HG200 : 0, 0, 0 CoC#1 : 0, 0, 0 RB130 : 0, 0, 0 HG150 : 0, 0, 0 -> feels weird not to get it closed, I had to laugh when trying HG100 : 12, 11, 9 store-bought Gripper : 31, 28, 26 Finger Extensors: Expand-Your-Hand Bands: , middle of fingers, reps, red + green: 14, 13, 12 All exercises: no chalk. 15s forced hold after each last attempt. 1 minute rest between sets. 5 minutes rest between crush work and extensor work. All done with both hands. Nearly no closes but it was a though workout. I almost got to vomit in the end Quote Link to comment Share on other sites More sharing options...
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