Gripper Training And Strength And Conditioning From Dublin, Ireland

[kinselbj]

I got back from Spain yesterday evening fully rested after 5 nights of decadence. Today I had a double session in the gym to celebrate.

Session 1: Power Up

Overhead Squats--6x3

Drop Snatches--1x3@bar, 40, 1x2@50 1x1@60, 70, 80, 85, 90 with a bit of a press out. 2 PR's, so far so good.

Power Snatch--1x1@ 70, 77.5, 80, 85, 90--The last rep was not as powerful as I would have liked.

Power Clean--1x1@70, 80, 90, 100, 107, 112, 115--The last rep I pulled to power clean height but brought it down.

1 hour break.

Session 2: Snatch and Front Squat

Overhead Squats--5x3

Drop Snatch--1x3@bar, 40 1x2@50, 1x1@60

Snatch--1x2@70x3 1x1@80, 87, 92x6--I missed the 3rd and 4th reps. I slowed down my first pull and stayed over the bar and pulled more explosively on the second pull.

Front Squat--1x3@80 1x2@100 1x1@110, 120, 130, 140, 147, 152--I failed this because I was too soft going down. I needed to be more locked in. This is not usually an issue. I just need to get the body back into it after the holiday.

1x3@120x3--These were tough after the earlier squats.

Hanging Leg Raises--3x5

[kinselbj]

Another tough workout tonight. I did not sleep well last night and I ran out of steam a bit.

Overhead Squats--6x3

Drop Snatch--1x3@bar, 40, 50, 60

Snatch Combo--1x3@70, 75, 80x4--I missed one or two lifts in the third set and the final lift in the last set. I needed to pull up more explosively and get the steady explode up tempo right. I have not done this in ages and it is really tiring.

Overhead Squats--1x2@80, 90x3--I missed the second rep on the first set of 90 due to lack of concentration.

Jerk from rack--1x3@60, 70, 80 1x2@90, 95, 100x3

Back Squats--1x3@80, 100, 120, 130x3

I have hurt my right calf over the last few weeks because my orthotics have gone missing so I need to replace them. This should sort out my issue.

[kinselbj]

I had a good massage last night and my calf was feeling much better so I trained today.

Jerk skill with the bar

Power Clean and Jerk--1x3@40, 50 1x2@60, 70 1x1@80, 90--My jerks were great today because for the first time ever they were fully locked into place with the whole head and chest through the hole.

Overhead Squats--3x3

Drop Snatch--1x3@bar, 40, 50

Hang Power Snatch--1x3@60, 65, 70, 75x4--These got better and faster as each set progressed. An important exercise that helps build speed in the pull.

Clean and Jerk--1x1@75, 80, 90, 100, 105, 110, 115--I missed the clean rather bizarrely. I then got 115 three times, the last rep being the best.

Knee to chest ab exercise--3x20

I didn't squat because going deep hurt my calf a bit so I left it at that.

[kinselbj]

I had a great session in the gym today:

Jerk skill work with the bar

PC+J--1x3@40

Overhead Squat--5x3

Drop Snatch--1x3@bar, 40, 50

Snatch--1x2@60, 70, 75, 80x6--I was working on having a steadier more controlled first pull and locking my head and trunk into the catch.

Power Clean + Jerk--1x1@70, 80, 90, 100, 107, 112x3--I was really happy with these. In the clean I really focused on finishing my pull which allowed me to catch the bar where it should be caught rather than allowing it to drop on me. With the jerk I focused on getting through the hole.

Rows ss with Reverse Flies--3x10--Did these for mid traps and rhomboids.

Core vacuums--3x 30 on/30 off--These help tighten up my whole pelvic girdle and I have not done them in a while so I will do these every session for a while.

Chest to knees--3x20

[kinselbj]

I had a tough session tonight. I was fatigued and I had to push myself to stay focused.

Jerk skill with bar

Power Clean and Jerk--1x3@40, 50, 60 1x1@80

Snatch Combo--1x3@60, 60, 60, 65, 70, 75x3--I used straps for the first time because my left palm has a rip in the main callus.

Overhead Squats--1x2@75, 75, 82, 88, 94x3

Power Clean and Jerk--1x1@75, 85, 95, 105x5

Back Squat--1x3@60, 90, 100, 110, 130x3

I had a 30 minute stretch in the pool followed by a sauna and steam room and jacuzzi. Now I am far more relaxed.

[kinselbj]

I had a really tough session tonight and I was very tired.

Jerk skill with bar

Split Jerk--1x3@55x3

Power Clean and Jerk--1x2@60 1x1@70, 80, 80

Overhead Squats--5x3

Drop Snatch--1x3@40, 50, 60

Snatch--1x2@60, 70, 75, 79, 82x6--I missed the second rep on the second set due to paralysis by analysis. When I stopped thinking about it so much the snatch was far better.

Power Clean and Jerk--1x1@75, 85, 95, 100, 105, 110, 110, I then missed the clean twice for 110--just wrecked.

Clean Pull--1x2@90, 100, 110, 117.5, 125

Ab vacuums--4x30 on/off

[kinselbj]

I had an immense session tonight. I was very tired so I just shut up and stopped thinking about technique and simply lifted as fast as I could.

Jerk Technique with the bar

Overhead Squats--4x3

Drop Snatch--1x3@bar, 40, 50

Snatch--1x2@60, 70 1x1@75, 80, 85, 89, 92, 94x6--This is the first time I have gotten all six attempts in a row.

Clean and Jerk--1x3@40, 60 1x1@80, 90, 100, 110, 116x3--Again, I got all my lifts and they were relatively fast. Because I was tired they were not as technically perfect as I would have liked, but c'est la vie. I did not miss a single lift all night and I was very happy with this.

Ab vacuums--4x30 on/off

Raised Knee to Chest--3x20

[kinselbj]

I had one of those sessions this morning that you really have to push yourself to get through it. I had an early session and nothing was fast or sharp, but it had to be done regardless.

Jerk Skill work with bar

PC+J--1X3@40, 50

Overhead Squats--4x3

Drop Snatch--1x3@bar, 40, 50, 1x1@60--Even these were slow.

Hang Power Snatch--1x3@60, 65, 70, 75x3

Jerk From Rack--1x3@60, 60 1x2@70 1x1@80, 90, 100, 105--This was rough so I went back to 100 for 3 more singles.

Back Squats--1x3@60, 60,80, 100, 110, 120, 130, 140x3

Ab vacuums--4x30 on/off

Knees to chest--3x20

Edited January 17, 2009 by kinselbj

[kinselbj]

I have been wanting to start up my own lifting blog for the last few months, and I have finally done so. Writing my workouts down in my training log here gave me the bug and my gym workouts are more suited to the blog rather than here, where I shall post my gripper workouts only.

Anyway, here is the blog, check it ou if you are interested and post any comments if you have any opinions on the posts within.

http://weightliftingepiphanies.blogspot.com/