Wolfy

[wolfguard]

I used to be a pretty big grip fanatic, then some injuries came. Not sure what I did but couldn't grip a gripper and certainly couldn't bend. So I have pretty much been on the comeback trail

[wolfguard]

Tuesday, November 2nd, 2010

Mini hammer rotation /w arm braced on bench:

Right Hand: 5lbs x 20 reps (add weight)

Left Hand: 5lbs x 20 reps (add weight)

IM hub: reset after each lift

Right Hand: Short Mini Band x 6 reps (add weight)

Left Hand: Short Mini Band x 6 reps (add weight)

(goal reps was 5)

Pegasus wrist curls:

flexation: 35lbs x 6 reps (leave weight)

Extension: 20lbs x 10 reps (add weight)

Grippers:

Trainer shaved down:

Right Hand: 5 reps no reset

Left Hand: 5 reps no reset

#1 shaved down

Right Hand: 5 reps /w reset (goal not met as there were resets)

Left Hand: 1 rep

#2 shaved negatives

Right Hand: 10 second negative

Left Hand: 10 second Negative

Ivanko gripper thin strap

Right Hand: spring 5 /w 10lb Plate x 20 seconds

Left hand: spring 5 /w 10lb Plate x 8 seconds

TTK with arm flat on ground (I noticed I really had to drop the weight)

Right Hand: 5lbs x 10 reps 2 second pause at bottom

Left Hand: 5lbs x 10 reps 2 seconds pause at bottom

Finger walk on 1.25lb Plate 10 second hold each finger. , Index, Middle, Ring, Pinky, Ring, Middle, Index is one circuit

Right Hand: 1 circuit

Left Hand: 1 circuit

Stretching

[Joefrey]

Nice creative workout.

Keep up the hard work !!

[Forever]

Nice creative workout.

Keep up the hard work !!

Right on

[wolfguard]

Thanks guys,

Thursday, November 4, 2010

12lb Hammer Isometric, there are 27 markings on the hammer

To the front with quarter on head:

Right Hand: marking 6x30 seconds (add)

Left Hand: Marking 6x30 seconds (add)

To the back with quarter on head

Right Hand: 6x30 seconds (add)

Left Hand: 6x30 seconds (add)

Horse Shoe UL2:

3 attempted kinks, no dent

2 attempt kinks + 10 second isometric

Finger walk 2.5lb Plate 10 second hold each finger. , Index, Middle, Ring, Pinky, Ring, Middle, Index is one circuit

Right Hand: 1 circuit

Left hand: 1 circuit, but do to previous injury I had to help transition from ring to pinky.

2.5lb Plate spin and catch

Right Hand: 10

Left Hand: 10

The goal for this is to toss and catch a 25lb plate in those cloth winter gloves. Since my goal for grip is mainly Kung Fu (tiger and crane) I feel that would be a very vicious power tool.

Ivanko Gripper: Idex and middle finger closes

Right: spring 2x50

Left: spring 2x50

Edited November 4, 2010 by Mark The Wolf

[wolfguard]

Sat November 6, 2010

This workout was supposed to include my "plate curl" tool. But well my mom went through a clean fit yesterday, probably figured it was a piece of junk and through it out. I discovered this morning when I finished all my other training and moved on to grip it was gone. I hunted over the entire basement, not just on my side. It was gone along with all my steel thrown into a box. So later today comes building a new "plate curl" tool and having to redo the math to get it at the exact measurements I needed it. I have have to reorganize my bending stock and apparently put it into little bags. Joys of living with family while going to school.

Mini Hammer braced on bench

Front and Back

Right Hand: 10lbs x 13 reps

Left hand: 7.5lbs x 6 reps

Standing levering backwards a complete rep is when it hits my forearm

Right: 5lbs x 17

Left: 5lbs x 7

Grippers upside down

T (shaven)

Right: 5 NS

Left: 5S

#1 Shaven

Right: 3/4 close

Left: 1/2 close

#2 negatives shaven

Right and Left: 10 seconds

TTK fingers on top

Right: 11.25lbs x 5 reps

Left: 10lbs x 6 reps

Old Rolling Thunder:

Right: 15lbs + mini band x 5reps

Left: 15lbs + mini bands x 5 reps

Add weight, stopped at 5 as that's all I wanted.

Finger walk /w 5lb plate 10 second hold each finger. , Index, Middle, Ring, Pinky, Ring, Middle, Index is one circuit

Right: when transferring back from pink to ring it dropped

Left: couldn't do pinky

5lb plate spin and catch

Right hand: 20 reps

Left Hand: 20 reps

I throw and catch with the same hand. The other hand stays in my jacket pocket. I also stand in one of my Hung Gar stances while doing this. If I keep progressing as planned. Next workout will be a 10lb plate I figure I will stay at that for 2 workouts then start on the 25lb plate by next Sat. Stay on that for awhile then put on the gloves.

Edited November 6, 2010 by Mark The Wolf

[gothrik]

That sucks dude about your mom... I guess I'm lucky that for my 16th birthday (when I was first getting into bending) my mom bought me a 5# box of 40d nails to get started...

Hope she didn't throw out anything too expensive (like a bunch of great ISO stock or something.)

Training looks great, don't worry about the injuries, you will come back all the stronger from them as long as you are patient and there is no permanent damage. I really did a number on my wrist snow boarding a few years ago, and the doc said I wouldn't be able to use my hand at all for 6 weeks (little did he know I started rehab at 2 weeks and was crushing my "S" at the 6 weeks point and doing wrist curls.) Just build up slow, have fun, and you'll go far

[wolfguard]

That sucks dude about your mom... I guess I'm lucky that for my 16th birthday (when I was first getting into bending) my mom bought me a 5# box of 40d nails to get started...

Hope she didn't throw out anything too expensive (like a bunch of great ISO stock or something.)

Training looks great, don't worry about the injuries, you will come back all the stronger from them as long as you are patient and there is no permanent damage. I really did a number on my wrist snow boarding a few years ago, and the doc said I wouldn't be able to use my hand at all for 6 weeks (little did he know I started rehab at 2 weeks and was crushing my "S" at the 6 weeks point and doing wrist curls.) Just build up slow, have fun, and you'll go far

Wasn't expensive I just had an engendering friend figure out how I needed to build it to get the exact weight % I wanted. My mom has never been a fan of any of this since I quite high school sports my senior year and moved into strength sports because I didn't give her the honor of seeing me at senior night.

[wolfguard]

Tuesday November, 9, 2010

Mini hammer rotation /w arm braced on bench:

Right Hand: 6.25lbs x 11 reps

Left Hand: 6.25lbs x 7 reps

IM hub: reset after each lift

Right Hand: Short Mini Band +1.25 x 6 reps (add weight)

Left Hand: Short Mini Band +1.25 x 6 reps (add weight)

Pegasus wrist curls:

flexation: 35lbs x 7reps

Extension: 25lbs x 4reps

Grippers:

Trainer shaved down:

Right Hand: 5 reps no reset

Left Hand: 5 reps no reset

#1 shaved down

Right Hand: 5 reps /w reset (goal not met as there were resets)

Left Hand: 1 rep

#2 shaved negatives

Right Hand: 10 second negative

Left Hand: 10 second Negative

First 2 Fingers shaved T

Right and Left 5 attempts

Last to fingers shaved trainer

right and left 5 attempts

TTK with arm flat on ground

Right Hand: 6.25lbs x 5 reps 2 second pause at bottom

Left Hand: 6.25lbs x 10 reps 2 seconds pause at bottom

Plate catch 10lb plate

Right: 20 reps

Left: 20 reps

Stretching

[wolfguard]

12lb Hammer Isometric, there are 27 markings on the hammer

To the front with quarter on head:

Right Hand: marking 7x30 seconds (add)

Left Hand: Marking 7x16 seconds

To the back with quarter on head

Right Hand: 7x30 seconds (add)

Left Hand: 7x30 seconds (add)

Horse Shoe UL2:

3 attempted kinks, no dent

2 attempt kinks + 10 second isometric

I know I have the power so not sure what is up with this

Nails:

Blue nail OH = nothing

Blue nail UH = nothing

Blue hand terminator style= super fast bend no effort

Grippers:

Trainer shaved

Right Hand: Small grip strap 10lbs for 10 seconds, and one 10 second over crush

Left Hand: 2x10 second over crsuh

IM Pinch Block /w super thick gloves

Right: 10lbs x 5 reps /w reset every rep

Left Hand: 10lbs x 5 reps /w reset every rep

DB hold for time /w super thick gloves

Right: 30lbs for 30 seconds

Left: 30lbs for 30 seconds

Plate catches /w winter gloves (not super thick but still annoying)

2.5lbs x 25 each hand a couple of drops

5lbs x 25 each hang a couple of drops

Going to repeat these weights next time as ten was still a little to slick with these or might do a set /w the super thick

STRETCHYS

Edited November 11, 2010 by Mark The Wolf

[wolfguard]

Sat November 13, 2010

Mini Hammer braced on bench

Front and Back

Right Hand: 10lbs x 12 reps

Left hand: 7.5lbs x 8 reps

Reverse bend

Grade 2 Bolt 6.5"

2 very very ease reverse bends

I have discovered this is the only bend I can do. I cant do anything with DO or DU

Grippers upside down

T (shaven)

Right: 5 NS, 2 over crushes for 5 seconds

Left: 5NS , 2 over crushes for 5 seconds

#1 Shaven

Right: negative 10 seconds

Left: negative 10 seconds

TTK fingers on top

Right: 11.25lbs x 5 reps

Left: 10lbs x 7 reps

Old Rolling Thunder:

Right: 20lbs + mini band x 5reps

Left: 20lbs + mini bands x 5 reps

Add weight, stopped at 5 as that's all I wanted.

Plate spin and catch /w super thick gloves

5lbs

Right: 25 no drop

Left: 25 no drop

10lbs

R and L did not complete 25 reps because of to many drops

stretch

Edited November 13, 2010 by Mark The Wolf

[wolfguard]

I have gotten some messages in regards to how I train for Kung Gar Gong Fu (kung fu). I decided I will share what I can and is not private between my Sifu and I.

Weight is around 203 today

Also I measured my hand size just a tad under 7 1/2"

Dynamic Tension Exercises can not say anymore than that

Neck Work

Warm Ups

Neck circles 5 each direction

Up and downs 5

Side to sides 5

Roll out on mat front and back 10

roll out on mat side to side 5

Training

Harness 2/0/2/0 35lbs for 10reps

Flexion 2/0/2/0 25lbs for 10 reps

Sides 2/0/2/0 10lbs for 10 reps

Hung Gar things

Finger tip pushup isometric: 15 seconds

wall sit: 60lbs for 60 seconds

Ultimate Sandbags TM

70lb Military Press 20 reps

70lbs 2 arm end flaps rows no drop 10 reps

these are literally just flaps

70lb 1 arm row with handle R: 13R L: 11R

90lb hang/power cleans with handles 5R

70lb curls with handles 5 R

90lb one shoulder squat R: 5R L: 5R

90lb Dynamic pickups: 6R

90lb Center handle hold: R; 15seconds L: 15 seconds

Other stuff

Perfect pushup: 5/5/5/5 4 reps

Later tonight is where the actual technique and drills take place.

[Forever]

I have gotten some messages in regards to how I train for Kung Gar Gong Fu (kung fu). I decided I will share what I can and is not private between my Sifu and I.

Weight is around 203 today

Also I measured my hand size just a tad under 7 1/2"

Dynamic Tension Exercises can not say anymore than that

Neck Work

Warm Ups

Neck circles 5 each direction

Up and downs 5

Side to sides 5

Roll out on mat front and back 10

roll out on mat side to side 5

Training

Harness 2/0/2/0 35lbs for 10reps

Flexion 2/0/2/0 25lbs for 10 reps

Sides 2/0/2/0 10lbs for 10 reps

Hung Gar things

Finger tip pushup isometric: 15 seconds

wall sit: 60lbs for 60 seconds

Ultimate Sandbags TM

70lb Military Press 20 reps

70lbs 2 arm end flaps rows no drop 10 reps

these are literally just flaps

70lb 1 arm row with handle R: 13R L: 11R

90lb hang/power cleans with handles 5R

70lb curls with handles 5 R

90lb one shoulder squat R: 5R L: 5R

90lb Dynamic pickups: 6R

90lb Center handle hold: R; 15seconds L: 15 seconds

Other stuff

Perfect pushup: 5/5/5/5 4 reps

Later tonight is where the actual technique and drills take place.

NIce to read a bit of a routine showing how's it's done for Kung Fu. Look forward to reading more

[wolfguard]

November 16, 2010

Hung Gar stuff for about an hour

within that 15 sec finger tip isometric pushup

plank 30, side plank 30, iron board 35

Neck Work

Warm Ups

Neck circles 5 each direction

Up and downs 5

Side to sides 5

Roll out on mat front and back 10

roll out on mat side to side 5

Training

Roll ups 2x3

Front roll up, a few warm ups with hands on the ground then took hands away and did as many as I could with my ROM

[wolfguard]

November 16, 2010

Mini Hammer rotation

Right Hand: 6.25x15

Left Hand: 6.25x7

Trainer shaved down:

Right Hand: 5 reps no reset

Left Hand: 5 reps no reset

#1 shaved down

Right Hand: 5 reps /w reset (goal not met as there were resets)

Left Hand: 1 rep and 4 attempts

#2 shaved negatives

Right Hand: 10 second negative x2

Left Hand: 10 second Negative x2

First 2 Fingers shaved T

Right and Left 3 singles

Last to fingers shaved trainer

3 singles right and left

IM Hub reset after each lift

Right hand: short mini band +2.5x5

Left Hand: short mini band +2.5x5

DO bend

2x 3/16x6.5" bends

1x attempt on a grade 2 nail

my DO sucks compared to my reverse

TTTK /w arm braced on ground

Right hand: 6.25x10

Left hand: 7.5 x8

Plate catches with super thick gloves

3 sets of 10 (or what I aimed for)

[wolfguard]

Sorry guys haven't had time to post lately

morning stuff

Sled isometric 12lb

Front: R: 10x20sec L: 8x10 sec

Back: R: 10x10sec L:10x10sec

Pegasus

10lbs for 30 seconds

Hub wet hands full on squeeze

R:2.5lbs x 20 seconds L:2.5lbs x20seconds

RT wet hands full on squeeze

R: 12.5lb x 20 second L: 12.5lbs x 20 seconds

IM Block full on squeeze wet hands

R: 6.25lbs x 20 seconds L: 6.25lbs x 20 seconds

Softball dry hands full on squeeze

R: 5lbs x 20 seconds L: 5lbs 20 seconds

Trainer filed down

Right: 5lbsx10 seconds L: overcrush 10 seconds

Crunches 25 reps: 5 concentric 5 top 5 esentric

Scissor kicks up down 25 side to side 25

Iron board 30

Edited December 2, 2010 by Mark The Wolf