Mark Posted March 16, 2009 Posted March 16, 2009 Well guys I used to be a pretty decent gripper back before I took my lay off. ( I post in the everything forum about why I took my break) These were my accomplishments. Closing the number 2 while doing KTA Being able to roll a frying pan Being able to bend 1/4 5inch steel Screw driven scrolling I do not remember my pinch grip stuff but I was decent Now I am back at it again. With a few goals. I want to be better than before at nail bending and wrist strength and sledge leveraging. But there is one problem. I do not have the extra cash to really buy nails so bending is a special treat. I know the technique fine so now its just building back that raw power. Hopefully this is possible. If its not I'll make do because everything is possible to the creative mind. Training will be based off 2 specialist wrist strength days and one all around strength day. While training like a powerlifter. I just realised I have some left over steel in my basement from what I bought along time ago., I will be checking my stash of steel to see what I have left over. all I know for sure is have like 50 blue nails other than I dont know. I will post it up when I do inventory. Here was todays training getting back at it slow this was a rep day i have one heavy day 8lb hammer front and back held out in front of me ( Markings were just markings made by me on the hammer) Marking 1, 5 reps Marking 2, 5 reps Marking 3, 5 reps Marking 4, 3 reps was aiming for 5 sets of 5 but needed to know where to start Isometic under hand bends with 4 different bends in the red nail 1 set of 10 seconds each My homemade plate curl board. going back and form with each arm when the other arm finishes 5lbs for 5 reps failed to finish the 3rd set Pegaus reverse wrist curl 5 reps with 20lbs Pegaus wrist curl 12reps 20lbs Am really not to sure how to go about doing this building sledge and bending strength without actually bending so if anyone can help please do. I am all ears, I trust you all. I was thinking adding in the wrist roller and making no max days and just 5x5 on both my days. Quote Goals: Return to where I used to be
Benedikt Farsmann Posted March 16, 2009 Posted March 16, 2009 Good to hear that you're back to this beautiful sport Good luck! Quote *Gripper ratings Hands: L/R breadth: 9/9cm length: 18.5/18.5cm circumference: 22/22,5cm Hand size chart
Mark Posted March 17, 2009 Author Posted March 17, 2009 just wanted to test myself half scrolled a screwdriver partially braced. Quote Goals: Return to where I used to be
Mark Posted March 17, 2009 Author Posted March 17, 2009 was going to train again today to make it 3days a week but im realising my abilities are not back at 3 days a week anymore. I need to take it slowly from 2 days. Quote Goals: Return to where I used to be
Darko Posted March 17, 2009 Posted March 17, 2009 Way to go! Sounds like a nice routine there! Quote GOALS: Bend IM Red. Bend 1/4 X 7" CRS in single IM wrap reverse style. Get into gripping. Bend 1/4" X 7" G2 Barehanded. Bend G5s Reverse. (thiny wrapped) ...More to come.
Mark Posted March 19, 2009 Author Posted March 19, 2009 Wow I am so weak compared to what I once was many months ago. My TTK work is insanely week makes me very unhappy. My thumb used to be one of my strongest parts. This is sad but it is whats to be expected after a long long lay off. Softball large (started this easy will add 5lbs every workout) 3 sets of 5 reps 10lbs Titans telegraph key thumb on top arm parellel 3 sets 5lbs R: 15,6,7 L:10,7,6 Trainer griper filled down 5 second holds 4 sets of unknown reps less than 7 though Sledge toward/away 3sets marking 4 5reps both sides Plate curl machine 6.25lbs R: 5,3,2 L:5,3,2 30 seconds rest between sets 5 isometric nail bends mixed bend except for crush work double over hand Quote Goals: Return to where I used to be
Mark Posted March 21, 2009 Author Posted March 21, 2009 All rest 30 seconds total unless otherwise noted. Do right then left than rest 30 seconds. I want my hands as functional as possible and you dont get much rest in real life. Big softball grip 12.5lbs (up it 2.5 next time yay slowly moving it up) R: 5,5,5 L: 5,5,5 Gripper trainer crush with hold on filled gripper (basically an over crush for time) R: 5,3,1 L: 4,2,1 Titans telegraph key thumb on top (reps went down probably because I isometricly power squeezed the softball) R:11,7,4 L: 9,4,4 Sledge hammer 8lb marking 5 front and back same lift R: 5,5,5 L:5,3,1 so right hand increase left hand stay the same. One day out of the week I am going to split this into 2 lifts. Pegasus wrist curls 20lbs 2 sets of 10 Pegasus reverse wrist curl: unknown, 2 6 red nail isometric bends ranging from 180 (straight) to 90 degrees. 5 seconds each no rest between nails. Quote Goals: Return to where I used to be
Mark Posted March 23, 2009 Author Posted March 23, 2009 does this seem like to much guys? Softball Big 15lbs R: 5,5,5 L: 3,3,2 TTK 5lbs R: 12,7,4 L 8,6,3 Gripper no hold these are filled grippers R, 10,10 then 4 with number 1 L: 10, 10 then 2 with number 1 Sledge hammer towards 12lb hammer marking 9 for 3 reps one rep of whole 36 inch hammer to nose pause and up Sledge away 8lb R: 6 marking 5,5 L: 5th marking 5,5 Plate curl 6.25 R: 5,5 L: 5,5 Extensor pegasus 5 Flexor 21.25 10reps Rotation 8lb hammer marking 3 1 set of 15reps each hand grimp grip hammer roation 12lb 1st marking 7reps Quote Goals: Return to where I used to be
Mark Posted March 26, 2009 Author Posted March 26, 2009 cutting down to 2 days a week and decreasing the volume. Softball big Right 20lbs: 5,3,2 Left 15: 2,2,2 TTK 5lbs R: 15,11 L: 11,6 these felt easy and fast today Gripper #1 R: 4,3, L: 2,1 Sledge hammer towards 12lbs marking 9 R: 5,3, L: 3,2 Sledge marking 8lbs 7 R:5,5 L:1,1 Rotation 8lb 4th R:11 L: 8 crimp grip hammer rotation 12lb 1 R: 10 L: 10 Extesor peg 20lbs 10 Flexor peg 22.5 10 Plate curl machine 7.5 R: 3 L:3 Quote Goals: Return to where I used to be
Mark Posted March 30, 2009 Author Posted March 30, 2009 do to advice and recomendations from my doctor I needed to stop contest prep. They want me on low carb as I am more stable on it. They also do not feel the bodybuilding style training is for regarding seratonin release. Strongman and very low reps they feel is much better for me. So I will give it a try, I trust my doctors more than I trust anyone. So I am hoping this will work. Grip Work Softball large 20lbs R: 5,5, 15lbs: L 3,2 TTK one hand 5lbs R: 20,15 L: 11,6 Grippers filled down a quarter inch. R: #1 hold for time 10 second, Trainer strap hold 2.5 10 seconds L: #1 hold for time, Trainer strap hold 2.5 5 seconds Sledge hammer towards 12lbs R: Marking 10.... 3,2 L: Marking 9.... 5,2 Sledge Marking away 8lbs R: marking 8.... 5,5 L: marking 7.... 1,1 Rotation 8lbs R: 5th marking.. 10reps L: 4th marking.. 10 reps Crimp hammer rotation 12lbs R: marking 1.... 6reps L: marking 1.... 3reps Extensor Pegasus 22.5lbs 2reps Flexation pegasus 25lbs 10 reps Plate curl board 7.5lbs R: 5 L: 5 heavily kinked a 1/4 7 inch CRS Quote Goals: Return to where I used to be
Mark Posted March 30, 2009 Author Posted March 30, 2009 do to advice and recomendations from my doctor I needed to stop contest prep. They want me on low carb as I am more stable on it. They also do not feel the bodybuilding style training is for regarding seratonin release. Strongman and very low reps they feel is much better for me. So I will give it a try, I trust my doctors more than I trust anyone. So I am hoping this will work.Grip Work Softball large 20lbs R: 5,5, 15lbs: L 3,2 TTK one hand 5lbs R: 20,15 L: 11,6 Grippers filled down a quarter inch. R: #1 hold for time 10 second, Trainer strap hold 2.5 10 seconds L: #1 hold for time, Trainer strap hold 2.5 5 seconds Sledge hammer towards 12lbs R: Marking 10.... 3,2 L: Marking 9.... 5,2 Sledge Marking away 8lbs R: marking 8.... 5,5 L: marking 7.... 1,1 Rotation 8lbs R: 5th marking.. 10reps L: 4th marking.. 10 reps Crimp hammer rotation 12lbs R: marking 1.... 6reps L: marking 1.... 3reps Extensor Pegasus 22.5lbs 2reps Flexation pegasus 25lbs 10 reps Plate curl board 7.5lbs R: 5 L: 5 heavily kinked a 1/4 7 inch CRS sorry guys about the top part of this. I cut and pasted from another board. Which is why it mentions my conversions of training styles Quote Goals: Return to where I used to be
Mark Posted April 6, 2009 Author Posted April 6, 2009 this was done last thursday. Softball big lift Right: 22.5 5,5 Left 15 5,5 TTK 5lbs R: 20,20 L: 15,11 Speed closes will a filed gripper #1 two sets of 3 Sledge towards 12lber marking 10 2,5 L: marking 9 5,5 Sledge away 8lber right marking 9 two singles left marking 7 two signles Rotation 8lbs right 6th marking 5 reps left 5th marking 5reps crimp grip marking 2 for both right hand 10 left hand 7 Exensor pegsus 22.5 4 Pegasus flexation 27.5 10 Plate curl on board 8.75lb Right 5 Left 3 25 plate plate curl a few reps Quote Goals: Return to where I used to be
Mark Posted April 22, 2009 Author Posted April 22, 2009 sorry for lack of updates guys Softball Right 25: 5,1 Left: 20: 2,1 Hub R: 35 easy, 40 miss Titans R: 7.5: 12,4 L: 7.5 5,3 Grippers: Trainer #1 #2 all filled at least 1/4 inch R: 5,5, 0 10 negative L: 5,3, Sledge hammer toward nose: 12lbs marking 16,17,18,19 marking 13,14,15,16 Away from nose Marking 9: 1 marking 10 0 Marking 7:1 marking 8 0 Rear level 8lb hammer 6marking 5 reps for both Grimp grip rotation R: 3 6 reps Left 3:3 reps Pegasus extensor 2 second pause between reps 1 25lbs pegasus flexor 2 second pause between reps 32.5lbs 6 Plate curl board 11.25lbs 1 rep 10lbs 5 reps blue nail bending failed ... it seems that half an inch off the 1/4 nails I was i using is really making a difference Then Tore a license plate. Quote Goals: Return to where I used to be
Mark Posted April 28, 2009 Author Posted April 28, 2009 Hub: Right: 30lbs 35lbs 40lbs miss Left: 30lb miss, 20lbs, 25lbs Titans telagraph key with a 2 second pause between reps 7.5lbs Right: 5,6 Left: 5,2 Gripper #3 negatives 3 sets Sledge hammer to nose Right: 12llb 18,19,20, 21 fail Left: 15,16, 8lb about 5-6 singles all the way down. Away from nose marking 9, 2 reps marking 7, 0 reps Rotation 6 marking 4 reps 5 markings 4 reps Pegasus extension 25lbs 2 second pause between reps 3 reps Pegasus flexation 2 second pause between reps 32.5lbs 8reps Plate curl 11.25 1 rep 0 reps 100 reps with the first spring on my ivanko griper. 6" by 1/4" cold rolled steel bent Quote Goals: Return to where I used to be
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