Chez Posted January 13, 2013 Author Share Posted January 13, 2013 Hit some back and thick bar today. Double Overhand Rogue Axle Deadlifts with Conventional Stance Warm ups 115 lbs = 10 reps 205 lbs = 5 reps Working 255 lbs = 5 reps 266 lbs = 5 reps 275 lbs = 3 reps 286 lbs = 3 reps 297 lbs = 2 reps 305 lbs = 2 reps 310 lbs = 2 reps - Was going to do another set but its getting late and I got over exercises to do. Rolling Thunder 132 lbs = 3 sets of 5 reps each hand Bent Over Double Overhand Axle Rows 135 lbs = 10 reps 146 lbs = 10 reps 151 lbs = 10 reps 157 lbs = 10 reps 162 lbs = 8 reps Bending - Done in single IMPs and rubber bands DO 3 Grade 2s 3 Grdae 5s DU 3 Grade 2s - Just trying this style out. Barely ever tried it before. - I just ordered more steel so I'll ramp up the bending soon. Note: Off to the library for the rest of the night . 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 16, 2013 Author Share Posted January 16, 2013 Trained shoulders and triceps tonight. Had a late class and didn't get home till 10:30 pm but that didn't stop me from getting a session in. Arnold Dumbbell Shoulder Presses Warm up 22.5 lb DBs = 10 reps Working 43.5 lb DBs = 3 sets of 10 reps Dumbbell Side Laterals - 1 arm at a time 33.5 lb DB = 3 sets of 8 reps each arm Bent Over Dumbbell Rear Laterals - 1 arm at a time 16.5 lb DB = 3 sets of 10 reps each arm Lying Triceps Extension with an EZ Curl Bar and Explosive Close Grip Bench Press Warm up 55 lbs = 10 extensions Working 75 lbs = 5 sets of 10 extensions and 10 explosive presses. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 17, 2013 Author Share Posted January 17, 2013 (edited) Legs and Grippers Tonight. I have 3 main gripper Cert Goals right now: MM4, HOSS #3.5, GHP 8. Tonight I made some nice progress towards the GHP 8 and set a PR with the 1.5 inch GHP Set Block. Really Happy about that. Squats went pretty good. First time squatting with my new ankle brace and it really helped. I have been fighting pain during squats and deadlifts during these last couple months because of my ankle. Thanks to the Brace I felt no pain during squats tonight. Back Squats Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 235 lbs = 5 sets of 5 reps Front Squats 135 lbs = 3 sets of 8 reps Standing Calf Raises (Took the brace and shoes for this. This is for rehab) No weight = 25 reps 65 lbs Barbell across my back = 4 sets of 20 reps Grippers - reps MMS unless otherwise stated Right Hand Warm ups V2 L 3 = 8 reps L 6 = 5 reps L 9 = 3 reps L 12 = 1 rep 149.2 lb COC #3 = 1 rep 159.6 lb RB 330N = 1 rep 165.3 lb BBE = 1 rep Working 171.5 lb BBE = 1.5 inch GHP Block Close - New PR at this Distance! See Video Below 171.5 lb BBE = 5 sets of 2 reps Left Hand Warm ups V2 L 3 = 8 reps L 6 = 5 reps L 9 = 3 reps L 12 = 1 rep 149.2 lb COC #3 = 1 rep Working 159.6 lb RB 330N = 1 rep 165.3 lb BBE = 1 rep 165.3 lb BBE = 1 rep 165.3 lb BBE = 1 rep 153 lb COC #3 = 3 sets of 2 reps 149.2 lb COC #3 = 2 reps Note - The Drill rod I order came so I will be bending next session and doing some other wrist work. Here is the video of the 1.5 inch GHP Block Close PR from above: Edited January 17, 2013 by Chez 3 Quote Link to comment Share on other sites More sharing options...
wojo Posted January 17, 2013 Share Posted January 17, 2013 Nice close...that looked easy! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 19, 2013 Author Share Posted January 19, 2013 Nice close...that looked easy! Thanks John. Step by step I'm getting there. I hit Chest and Biceps today - "Pecs & Guns That Turn On Nuns" Flat Bench Press Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 230 lbs = 5 sets of 5 reps Incline Bench Press 196 lbs = 3 sets of 5 reps Barbell Bicep Curls Warm up 45 lbs = 10 reps Working 65 lbs = 8 reps 76 lbs = 8 reps 87 lbs = 8 reps 92 lbs = 5 reps 97 lbs = 5 reps Note: Tomorrow morning I'll train some grip. Some pinch and wrist stuff probably. Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 19, 2013 Share Posted January 19, 2013 Nice close...that looked easy! Thanks John. Step by step I'm getting there. I hit Chest and Biceps today - "Pecs & Guns That Turn On Nuns" Flat Bench Press Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 230 lbs = 5 sets of 5 reps Incline Bench Press 196 lbs = 3 sets of 5 reps Barbell Bicep Curls Warm up 45 lbs = 10 reps Working 65 lbs = 8 reps 76 lbs = 8 reps 87 lbs = 8 reps 92 lbs = 5 reps 97 lbs = 5 reps Note: Tomorrow morning I'll train some grip. Some pinch and wrist stuff probably. The nuns will be pleased, you sinner Quote Link to comment Share on other sites More sharing options...
Chez Posted January 21, 2013 Author Share Posted January 21, 2013 Nice close...that looked easy! Thanks John. Step by step I'm getting there. I hit Chest and Biceps today - "Pecs & Guns That Turn On Nuns" Flat Bench Press Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 230 lbs = 5 sets of 5 reps Incline Bench Press 196 lbs = 3 sets of 5 reps Barbell Bicep Curls Warm up 45 lbs = 10 reps Working 65 lbs = 8 reps 76 lbs = 8 reps 87 lbs = 8 reps 92 lbs = 5 reps 97 lbs = 5 reps Note: Tomorrow morning I'll train some grip. Some pinch and wrist stuff probably. The nuns will be pleased, you sinner Sinners have more fun I hit some wrist work tonight. I tried to bend but had to stop because my index fingers were feeling crazy sore. It hurt to apply any pressure to them. I need to up the volume and toughen my hands up again. Bending - DO, IMPs and rubber bands 2 Grade 2 Bolts 1 Grade 5 Bolt - I had to stop there. Dam index fingers felt crazy sore. Pitiful session but I'll come back in a couple days and hit it again. I might up the volume with easy stuff to toughen the hands and get my technique down. I'll keep attacking till I get the job done. Sledge Coin Load Deadlifts to Platform 6lb Sledge = 3 loads each hand holding the very end of the handle 6lb Sledge = 3 loads right hand holding end of handle, 1 load left holding end and 2 loads holding 3 inches from end. 6lb Sledge = 3 loads right hand holding end of handle, 3 loads left holding 3 inches from end. Sledge Lever to Forehead 6lb sledge = 5 reps each hand 8lb sledge = 3 sets of 3 reps each hand Sup/Pron with Leverage Bar (forearm on thigh and hand off the thigh in air) 10 lbs = 3 sets of 8 reps each hand Reverse Weaver Stick 6 lb Sledge = 5 reps each hand 6 lb Sledge = 2 sets of 3 reps each hand Slim Lever From Floor 8 lb Sledge = 5 reps each hand Quote Link to comment Share on other sites More sharing options...
Mike Sharkey Posted January 21, 2013 Share Posted January 21, 2013 Nice levering. I just tried it for the first time with an axe. Liked it. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 21, 2013 Author Share Posted January 21, 2013 Nice levering. I just tried it for the first time with an axe. Liked it. Thanks Mike. My wrist are a weakness for me and I'm working hard to bring them up so I don't loose medley points in competition. I met up with a friend at my school's gym for a back and thick bar workout today. Pretty good workout. Making some progress on deadlifts. Olympic Bar Deadlifts with Conventional Stance and Mixed Grip Warm ups 135 lbs = 10 reps 225 lbs = 5 reps 275 lbs = 5 reps Working 315 lbs = 5 reps 335 lbs = 5 reps 365 lbs = 3 reps 235 lbs = 12 reps - Happy with that. I'm not a great deadlifter and I'm working hard to change that. I need to increase my regular deadlift to improve my DO axle deadlift. Everything felt easier than usual. Seeing progress. Double Overhand Bent Over Rows with Iron Bull 2 inch grips on the bar 135 lbs = 10 reps 145 lbs = 8 reps 155 lbs = 8 reps Lat Pull Downs with Iron Bull 2 inch grips 145 lbs = 10 reps 160 lbs = 8 reps 160 lbs = 8 reps Close Grip Pull Downs with Iron Bull 2 inch grips 160 lbs = 8 reps 175 lbs = 8 reps 160 lbs = 10 reps Machine Rows with Iron Bull 2 Inch grips 130 lbs = 10 reps 150 lbs = 10 reps 170 lbs = 10 reps Note - Everything stretched out the ironbull grips past their normal thickness whether it was a bar or cable attachment or machine handles so it was all wider than 2 inches. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 24, 2013 Author Share Posted January 24, 2013 Wine, grippers and Bending. I got a new MM3 Replica from a gripboard member a little while ago and I have been dying to try it so I gave it go this session with a 3/4 inch block. I abused it like a red headed step child. Grippers - all reps MMS or slightly wider unless stated otherwise Right Hand Warm Ups Vulcan V2 L 3 = 8 reps L 6 = 5 reps L 9 = 3 reps L 12 = 1 rep 149.2 lb COC #3 = 1 rep 159.6 RB 330N = 1 rep Working - At this point I tried to get a few wide set closes I have been working towards on film but I either missed the close or messed up the video. Wasted a lot of energy here on a couple tries. My wide set didn't feel strong today. 176.05 lb rated MM3 replica = 3/4 inch block Set Close. This made me feel better. See the video below 174 lb RB 280 = 2 reps 174 lb RB 280 = 2 reps 174 lb RB 280 = 2 reps 174 lb RB 280 = 1 rep 165 .3 lb BBE = 1 rep. That is enough for today. Left Hand Warm ups Vulcan V2 L 3 = 8 reps L 6 = 5 reps L 9 = 3 reps L 12 = 1 rep 149.2 lb COC #3 = 1 rep 159.6 RB 330N = 1 rep Working - Left hand felt off during warm ups so I just did some volume work with my COC #3s for my working sets 153 lb COC #3 = 2 reps 153 lb COC #3 = 2 reps 153 lb COC #3 = 2 reps 149.2 lb COC #3 = 2 reps 149.2 lb COC #3 = 2 reps 149.2 lb COC #3 = 2 reps 149.2 lb COC #3 = 2 reps - enough grippers today Bending - All DO in single IMPs and rubber bands 3 Grade 2 Bolts 4 60D Galvanized Nails 2 Grade 5 Bolts - Form felt better and I was able to keep the steel higher. Not a max effort session. Just working on form and getting practice and toughening the hands. Here is the MM3 Replica Block Set Close from above: Note: Going to the gym tomorrow at 10am to meet my buddy for shoulder and triceps training. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 24, 2013 Author Share Posted January 24, 2013 Just signed up for the HOSS #3.5 Certification on Benders Battlefield.................this should be interesting. Ya Buddy! Lets Go! 2 Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 24, 2013 Share Posted January 24, 2013 A: Very cool about the cert thing; B: Nice to see you are using the Vulcan again. Strong work in those worksets! Phew. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 24, 2013 Author Share Posted January 24, 2013 A: Very cool about the cert thing;B: Nice to see you are using the Vulcan again. Strong work in those worksets! Phew. Thanks dude. I plan on competing in world's strongest hands again this year. Hopefully fully healthy this time around. I don't know this years events but the Vulcan is usually one of them. Using it for warm ups right now to get use to it again. I went to train at my school gym with my friend today. Was suppose to just train shoulders and triceps but he was over an hour late Due to personal stuff so I threw in some cardio and legs while I was waiting. Felt strong today on the presses and extensions. Working out with a partner rocks. Definitely pushed me to lift heavier. Bike 20 mins on level 10 Calf Raises on the Leg Press 2 45s on each side = 4 sets of 30 reps Seated Machine Hamstring Curls 110 lbs = 12 reps 120 lbs = 3 sets of 10 reps Seated Dumbbell Overhead Shoulder Presses Warm Ups 35 lb DBs = 10 reps Working 65 lb DBs = 8 reps 70 lb DBs = 8 reps 75 lb DBs = 8 reps 80 lb DBs = 7 reps - Happy with that on the last set Seated Dumbbell Side Laterals 20 lb DBs = 10 reps 22.5 lb DBs = 8 reps 25 lb DBs = 10 reps Dumbbell Rear Laterals - face down on a 30 degree bench 10 lb DBs = 10 reps 15 lb DBs = 10 reps 15 lb DBs = 10 reps Lying Triceps Extensions with EZ Curl Bar and then Explosive close grip Press 77 lbs = 10 Extensions and 10 presses 82 lbs = 10 Extensions and 10 presses 87 lbs = 10 Extensions and 10 Presses 92 lbs = 8 Extensions and 8 Presses 97 lbs = 8 Extensions and 8 Presses Note: Fun Workout Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 25, 2013 Share Posted January 25, 2013 I actually did dumbbellpresses for the shoulders the other day and Like them very much. The balancing is quite more taxing and works my shoulders much better than pushing a barbell up. Only problem is I only can do them in a gym, I don't have the proper weights/ fixed dumbbells for this at home. A few sets and some lateral raises and the deltoids are toast. I use rubber bands for the back side of my shoulders. Works great. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 27, 2013 Author Share Posted January 27, 2013 I actually did dumbbellpresses for the shoulders the other day and Like them very much. The balancing is quite more taxing and works my shoulders much better than pushing a barbell up. Only problem is I only can do them in a gym, I don't have the proper weights/ fixed dumbbells for this at home. A few sets and some lateral raises and the deltoids are toast. I use rubber bands for the back side of my shoulders. Works great. Ya, its good to mix things up with DBs for presses. I figured I was at the gym and might as well use them since I don't have nice fixed weight ones at home. I hit legs and some bending tonight. Back Squats Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 225 lbs = 5 reps 225 lbs = 5 reps 230 lbs = 5 reps 236 lbs = 5 reps 241 lbs = 5 reps Front Squats 135 lbs = 5 reps 140 lbs = 5 reps 140 lbs = 5 reps 140 lbs = 5 reps 140 lbs = 5 reps Bending DO in IMPs and rubber bands 4 Galvanized 60D Nails 1 Grade 5 Bolt DO in a Single IMP 2 Grade 2 Bolts 1 60D Galvanized Nail DU in IMPs and rubber bands 1 Galvanized 60D Nail Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 27, 2013 Share Posted January 27, 2013 Good work there Chez! Quote Link to comment Share on other sites More sharing options...
Chez Posted January 27, 2013 Author Share Posted January 27, 2013 Good work there Chez! Thanks Jason. Trying to work hard and bring up all my weaknesses. 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 30, 2013 Author Share Posted January 30, 2013 Hit pinch and wrist roller before class tonight. Euro 2 Hand Pinch 60 lbs = 10 reps 110 lbs = 3 reps 130 lbs = 3 reps 135 lbs = 3 reps 141 lbs = 2 reps 146 lbs = 2 reps 152 lbs = 1 rep 157 lbs = 1 rep 163 lbs = 1 rep 163 lbs = 1 rep 168 lbs = 1 rep 168 lbs = 1 rep 130 lbs = 5 reps - a little tear on the left thumb webbing so I stopped there. Loadable Blob 26.5 lbs = 5 lifts each hand 36.5 lbs = 3 sets of 3 lifts each hand IM Wrist Roller - Mounted on a power rack safety bar just below shoulder level. I wrapped Duct Tape over the knurling since the wrist roller at nationals will be smooth. 77 lbs = 5 Times up and down 87 lbs = 3 Times up and down 97 lbs = 3 Times up and down Vulcan V2 Thumb Screws Dynamic Pinch 2 Red IM Bands on Top Notches = 10 reps each hand. 2 Red and 1 Green IM Band on Top notches = 3 sets of 6 reps each hand. Extensor Work IM Blue Band = 5 sets of 30 reps each hand Note: Meeting my friend to train Chest at the gym tomorrow afternoon. I feel that working out with this guy is really going to push me to get stronger. Sometimes its hard to stay motivated when you work out alone. Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted January 30, 2013 Share Posted January 30, 2013 Note: Meeting my friend to train Chest at the gym tomorrow afternoon. I feel that working out with this guy is really going to push me to get stronger. Sometimes its hard to stay motivated when you work out alone Training with a partner can be really beneficial, will you be able to convert him to the religion of grip? Quote Link to comment Share on other sites More sharing options...
Chez Posted January 30, 2013 Author Share Posted January 30, 2013 Note: Meeting my friend to train Chest at the gym tomorrow afternoon. I feel that working out with this guy is really going to push me to get stronger. Sometimes its hard to stay motivated when you work out aloneTraining with a partner can be really beneficial, will you be able to convert him to the religion of grip? Ya, He use to be a big lifter but hasn't in years so hes trying to get back into it. Still fairly strong. I introduced him to both grip and bending and he likes bending a lot more. He went out and bought a bunch of steel over our winter break in between semesters. Quote Link to comment Share on other sites More sharing options...
Chez Posted January 30, 2013 Author Share Posted January 30, 2013 Cardio, Calves, Hamstrings, Chest and Biceps today at my school gym. Bike 20 mins Seated Hamstring Curl machine 125 lbs = 4 sets of 10 reps Leg Press Calf Raises 2 45s on each side = 3 sets of 30 reps Bench Press Warm ups 45 lbs = 10 reps 135 lbs = 10 reps 185 lbs = 5 reps Working 235 lbs = 5 sets of 5 reps Incline Bench Press 205 lbs = 3 sets of 5 reps Decline Dumbbell Bench Press 70 lb DBs = 10 reps 80 lb DBs = 10 reps 80 lb DBs = 10 reps Preacher Bicep Curls with an EZ Curl Bar Warm ups 22 lbs = 10 reps Working 72 lbs = 8 reps 82 lbs = 8 reps 87 lbs = 8 reps 87 lbs = 8 reps Note: My presses are feeling really strong lately. I had more in the tank on every set. Going to move the weights up again next week. Quote Link to comment Share on other sites More sharing options...
jchapman Posted January 31, 2013 Share Posted January 31, 2013 When is the HOSS 3.5 coming? Quote Link to comment Share on other sites More sharing options...
Chez Posted February 1, 2013 Author Share Posted February 1, 2013 When is the HOSS 3.5 coming? Not sure. the guy who mails the grippers PMed me and said he was on a trip and would get it out and didn't respond to my reply so I'm playing the waiting game. I get 3 days to attempt it from the time it comes so I should be able to rest my hands before the attempts no matter when it shows up. Quote Link to comment Share on other sites More sharing options...
Chez Posted February 1, 2013 Author Share Posted February 1, 2013 (edited) Had a great back and bending session today. Finally felt strong bending again after feeling weak for months. Barbell Bent Over Rows 45 lbs = 10 reps 135 lbs = 10 reps 155 lbs = 10 reps 175 lbs = 10 reps 185 lbs = 8 reps Wide Grip Cable Lat Pull Downs 160 lbs = 8 reps 175 lbs = 8 reps 175 lbs = 8 reps 160 lbs = 8 reps Close Grip Cable Pull Downs 160 lbs = 3 sets of 8 reps Machine Rows 130 lbs = 10 reps 150 lbs = 10 reps 170 lbs = 10 reps Close Grip Machine Pull Downs 230 lbs = 10 reps 210 lbs = 10 reps Straight Arm Cable Pull Downs 50 lbs = 10 reps 40 lbs = 10 reps 40 lbs = 10 reps Bending Double Overhand, Single IMPs, Rubber Bands Grade 2 Bolt Grade 5 Bolt Grade 8 Bolt Black Grade 8 Bolt - these are tougher grade 8s from Bender's Battlefield that rate at 500 lbs. I have done this before but this time was fast. Killed it. Double Overhand, 1 IMP Grade 2 Bolt 60D galvanized Nail Double Underhand, Single IMPs, Rubber Bands Grade 2 Bolt 60D galvanized Nail Double Underhand, 1 IMP 60D galvanized Nail Note - Bends were all quick and powerful. I felt I had more in the tank but I was running late for class and decided to save it for next session. Edited February 1, 2013 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted February 3, 2013 Author Share Posted February 3, 2013 Nate came by today for a training session. We trained grippers, Axle, pinch and bending. I have to say that we were both off strength wise. I have no clue was going on. We were missing weights that we both usually hit. Oh well...........Mama Said There'd Be Days Like This. The lone highlight for me was bending a 6 inch Red Nail in Single IMPs. The form is horrible because my flexibility felt like crap today. I had to straight muscle the bar. This is an ugly bend but I finished it. I had to do this over 3 attempts with a couple mins rest in between each one. Gotta hold on to any positive when you have a weak training session. 4 Quote Link to comment Share on other sites More sharing options...
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