rolf Posted May 14, 2008 Share Posted May 14, 2008 Sunday 11.5.2008 Vulcan gripper R 3 x 5 @ L4 L 3 x 5 @ L2 5 cm pinch block R 3 x 8 @ 14.75 kg + L 3 x 8 @ 13.5 kg + Blue ball squeezing (thumb) 2 x 5 / each Expand-Your-Hand bands R 3 x 8 @ blue L 3 x 12 @ yellow + Wednesday 14.5.2008 Front lever (Wrist Reinforcer) R 2 x 7 @ 3.75 kg L 2 x 7 @ 3.5 kg Rear lever (Wrist Reinforcer) R 8, 7 @ 5.75 kg L 2 x 8 @ 5 kg + Stacker lift R 8, 0 (!), 2 @ 10.5 kg (what the hell happened here?) L 8, 8, 3 @ 10 kg I may be stalling in the Stacker lift. If this persists, I'm switching to plate wrist curls for a while. Wrist Developer (blue spring) R 2 x 4 @ L.75, 1 @ L1 L 2 x 4 @ L.75, 1 @ L1 My first actual workout on this thing. I'm listing by the front hand, so correct me if that's wrong. I tried L2, but it was too hard. I'll train on levels .75 and 1 until I'm good at it. Outer Limit Loops R 3 x 12 @ 5 kg L 3 x 12 @ 4.5 kg + "+" Means I'll add weight/resistance. Quote Link to comment Share on other sites More sharing options...
rolf Posted May 19, 2008 Author Share Posted May 19, 2008 (edited) Monday 19.5.2008 Vulcan gripper R up to L5 L up to L3 Choker closes (5 s hold) R 5 x 1 @ 20 mm CoC#2.5 L 5 x 1 @ 12 mm CoC#2 Vulcan gripper R 4 overcrushes @ L2 L 4 overcrushes @ L1 Hub deadlift R 8, 7, 7 @ 13.75 kg L 7, 7, 7 @ 12.5 kg Expand-Your-Hand bands 3 x 8 / each @ blue Edited May 19, 2008 by rolf Quote Link to comment Share on other sites More sharing options...
Jul54 Posted May 19, 2008 Share Posted May 19, 2008 hi, what's the material of your 5cm pinch block ? steel? wood? & What's the diameter of your hub ? is it an IM hub? a plate ? Quote Link to comment Share on other sites More sharing options...
rolf Posted May 19, 2008 Author Share Posted May 19, 2008 what's the material of your 5cm pinch block ? steel? wood? It's a Robert Baraban steel block. I have the whole range (with 10, 5 and .8 cm blocks). What's the diameter of your hub ? is it an IM hub? a plate ? It's an IM hub. I haven't done anything with it in a while. Quote Link to comment Share on other sites More sharing options...
rolf Posted May 23, 2008 Author Share Posted May 23, 2008 (edited) Friday 23.5.2008 Wrist Developer (blue spring) 5 x 1 / each @ L1 Plate wrist curl R 3 x 5 @ 11 kg + L 5, 5, 4 @ 10.5 kg I was pretty much done at this point. I didn't remember bending was this deadly. Edited May 23, 2008 by rolf Quote Link to comment Share on other sites More sharing options...
rolf Posted May 24, 2008 Author Share Posted May 24, 2008 Saturday 24.5.2008 Ring deadlift Up to sub-max singles of ~117 kg each hand I was bored, so I did this. The things we consider fun... Quote Link to comment Share on other sites More sharing options...
bencrush Posted May 24, 2008 Share Posted May 24, 2008 Good training log Rolf. When I first saw the title I thought it may have been started by Michael Jackson. Quote Link to comment Share on other sites More sharing options...
rolf Posted May 25, 2008 Author Share Posted May 25, 2008 Thanks, Ben. I'm fully comfortable with my grip gaiety, so I don't need to hide it behind a heterosexually charged log title. I held a 3-hour snatch and C&J clinic to some CrossFit people today. It was quite fun. Sunday 25.5.2008 Vulcan gripper R up to L5 L up to L3 I seem to be getting a bit closer to the next levels with each hand. Choker closes (5 s hold) R 5 x 1 @ 22 mm CoC#2.5 + L 5 x 1 @ 14 mm CoC#2 + Easy on the right hand, manageable on the left. I expect to just fly through the progressions all the way to 30 mm right-handed. I hope I won't be disappointed. Vulcan gripper R 3 overcrushes @ L2 L 3 overcrushes @ L1 Quote Link to comment Share on other sites More sharing options...
bencrush Posted May 25, 2008 Share Posted May 25, 2008 Thanks, Ben. I'm fully comfortable with my grip gaiety, so I don't need to hide it behind a heterosexually charged log title. Ha! Great sense of humor man. I may have to start up a training log and call it, "Shooting Animals, Clubbing Seals, and Chewing Tobacco." I too am certified and proud grip gay. It's even in my title on the Power & Bulk. It must be true. Quote Link to comment Share on other sites More sharing options...
rolf Posted May 27, 2008 Author Share Posted May 27, 2008 Monday 26.5.2008 Hub lift R up to 18.0 kg L up to 15.0 kg Expand-Your-Hand bands R 3 x 9 @ blue L 9, 8, 8 @ blue Quote Link to comment Share on other sites More sharing options...
Jul54 Posted May 27, 2008 Share Posted May 27, 2008 have you ever hub a 45 ? Quote Link to comment Share on other sites More sharing options...
rolf Posted May 27, 2008 Author Share Posted May 27, 2008 have you ever hub a 45 ? No, I've never even seen one in real life. Quote Link to comment Share on other sites More sharing options...
rolf Posted May 28, 2008 Author Share Posted May 28, 2008 Wednesday 28.5.2008 Wrist Developer (blue spring) 5 x 1 / each @ L1 Also did one almost-successful attempt @ L2 with the right hand leading. Quote Link to comment Share on other sites More sharing options...
kinselbj Posted May 28, 2008 Share Posted May 28, 2008 Hi Rolf, I read you are a weightlifting coach. I started weightlifting a few weeks back after doing cleans for a few years as part of rugby training. How are you involved and do you still train? Quote Link to comment Share on other sites More sharing options...
rolf Posted May 28, 2008 Author Share Posted May 28, 2008 (edited) How are you involved and do you still train? Hello. I have a level II coaching degree (regional coach qualification). I am in no way an expert, but I do try my best. Personally, I've developed some knee issues and have quit competitive lifting. I'm a recreational lifter now, involved more in coaching others. Edited May 28, 2008 by rolf Quote Link to comment Share on other sites More sharing options...
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