khfm865 Posted September 14, 2011 Share Posted September 14, 2011 Hi all, I keep a log regularly at David Horne's forum, but thought I would post here too. For those that don't know me, I 1st bought some coc grippers in 2007. I was lucky enough to close a coc2.5 out the packet - perhaps I had unconsciously built a base with some of my heavy kettle bells that I used to train with - who knows. Anyway, like many others, I was over zealous to close the coc3 and went mad squeezing my coc2.5 too often - eventually my knuckles got painful and I got tendinitis. At that point, I sacked off gripping until this year. I got back into it as my left shoulder has a bad injury and my regular lifting was no longer possible - I was looking to get strong with part of me that wasn't trashed. Lol. Anyway, I have trained since March and made some nice progress. I have closed the coc3 for 2 ccs reps and tns. I can close the Vulcan either hand with 30mm block at level 19. I am currently training for Vulcan level 20 block set and coc3.5 ccs. Wednesday Machine negatives Kinney style: 90, 100, 120, 130, 140, 145kg Grippers: 2 singles with filed coc3 1 strap hold with Vulcan lv18 2 strap holds with Vulcan lv19 1 single with atom gripz quad to finish Anyway - looking forward to meeting and learning from you guys. Cheers Bill Quote Link to comment Share on other sites More sharing options...
Chez Posted September 15, 2011 Share Posted September 15, 2011 Wow, 2 CCS reps and TNS on #3 and vulcan level 19. Impressive stuff man. Are you certified on the #3? Quote Link to comment Share on other sites More sharing options...
Malice Posted September 15, 2011 Share Posted September 15, 2011 Good to see you here Bill! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2011 Share Posted September 15, 2011 Hullo Bill! Quote Link to comment Share on other sites More sharing options...
Geralt Posted September 15, 2011 Share Posted September 15, 2011 Still very curious to your special tactic you mentioned on the DH forum heh heh Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 15, 2011 Author Share Posted September 15, 2011 Wow, 2 CCS reps and TNS on #3 and vulcan level 19. Impressive stuff man. Are you certified on the #3? Hi Chez, I have not certed yet - call me mad but I did not expect to make the fast gains in the last 6 months. My aim is to attempt to cert on the coc3 and 3.5 on the same day. Tall order... Haha. Good to see you here Bill! Thanks, dude. Good to be here - boy there are seriously talented guys on this forum. I just saw the Tim Strusse vid - awesome work. Hullo Bill! Hi Shog - hope the log pressing is going well for you! Still very curious to your special tactic you mentioned on the DH forum heh heh Hi Geralt, The secret tactic seems to be going well. It is hard to guage it at the moment but I hit strap holds on the vulcan lv19 now, so maybe it is, who knows. Either way, the numbers are going up and that is progress in my eyes. Quote Link to comment Share on other sites More sharing options...
Geralt Posted September 15, 2011 Share Posted September 15, 2011 Lvl 19 strapholds. In what military facility did they do the genetic enhancements you said? Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 15, 2011 Author Share Posted September 15, 2011 Lvl 19 strapholds. In what military facility did they do the genetic enhancements you said? Haha. Thanks matey. I will post a vid soon of these for fun. Thursday - DE Upper Speed Bench 80kg + Bands 8 sets of 3 (3 grips) Close grip Bench on foam roller 2 sets of 5 (100kg) Swiss Bar Rows: 50kg x 15, 60kg x 12, 60kg x 12 Swiss Bar Overhead Press with close grip: 60kg x 10, 60kg x 15, 80kg x 8 - these felt ok on shoulder. I stopped short of lockout to save my triceps. Concentrated on explosiveness on the start 1 set of shrugs with swiss bar 1 sets of Skull crushers with 45kg for 12 reps Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 16, 2011 Author Share Posted September 16, 2011 Friday - tired today Machine: 90, 100, 120, 140, 150kg PR Grippers: 3 singles with filed coc3 3 strap holds vulcan level 19 Coc#4 10 second negatives x 2 vulcan level 14 for 17 reps (just for pump) Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 17, 2011 Author Share Posted September 17, 2011 Saturday Bent over rows from dead stop 60kg x8 100 x 5 110 x 5 110 x 5 110 x 5 Shrugs 140kg 5 sets of 5 Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 18, 2011 Author Share Posted September 18, 2011 Sunday - fancied a change of pace Gripper negatives: Hg500 x 2 Atom gripz pent band x 4 Strength shop 4 Gripper singles: Filed coc3 x 3 Vulcan lv 19 strap hold Coc2.5 long grinds x 3 Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 18, 2011 Author Share Posted September 18, 2011 Added a 2nd workout cos I am bored and it is raining and misery out there. Machine negs to 110kg 1st ever go at pinching. It hurt a bit but I worked up to 10s with 2 15kg plates. I will be sore tomorrow! Quote Link to comment Share on other sites More sharing options...
Cannon Posted September 18, 2011 Share Posted September 18, 2011 That straphold was crazy. Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 18, 2011 Author Share Posted September 18, 2011 That straphold was crazy. Thanks dude. I am building the volume with these at the moment. Quote Link to comment Share on other sites More sharing options...
Chez Posted September 18, 2011 Share Posted September 18, 2011 Great work. What can you do currently with the COC 3.5? Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 19, 2011 Author Share Posted September 19, 2011 Great work. What can you do currently with the COC 3.5? Hi Chez, I can only manage a deep set with it at the moment. I think I have a very tough 3.5 as it does not seem a million miles away from the coc4 that I have. Anyway - keep plugging away. I reckon when I get Vulcan lv20, the 3.5 will be possible with a much wider set. It is strange, but i have always found the Vulcan much easier. I think it is because I don't have problems with the set, and the Vulcan resistance curve is much flatter, which means that once I am past a certain point, it will get closed cos the resistance does not exponentially ramp up like with a regular tsg, like the coc grippers. Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 19, 2011 Author Share Posted September 19, 2011 Monday - ME Upper Hard work today - I think I over cooked it last DE day - did some overhead work for fun at the end, which I think has tired me out. Also the grip machine work does hit my shoulders. Maybe I should take a full day before max effort upper from now on. Hmm. Close grip bench (flat, smooth grip) Bar x 20 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 2 140kg x 2 Triceps rollbacks (20kg) 6 sets of 8 reps Barbell Rows (100kg) 3 sets of 8 reps Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 19, 2011 Author Share Posted September 19, 2011 I forgot this earlier - anyone enjoy Vulcan TNS? I managed a TNS Level 16 (Wasp Spring) today for a David Horne forum challenge Quote Link to comment Share on other sites More sharing options...
Chez Posted September 19, 2011 Share Posted September 19, 2011 Damn man, your videos both motivate me and make me feel weak lol. great job. Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 20, 2011 Author Share Posted September 20, 2011 Tuesday Negative Grippers: 10 sets with atom gripz penta band Gripper 10 second grinds: Coc2.5 x 10 sets Plate pinching 5 sets 10 secs up to 2 15kg plates. Enjoying these as a change of pace. I am going to try and get 2 20kgs by Christmas. I think it is defo possible. Quote Link to comment Share on other sites More sharing options...
Geralt Posted September 20, 2011 Share Posted September 20, 2011 I forgot this earlier - anyone enjoy Vulcan TNS? I managed a TNS Level 16 (Wasp Spring) today for a David Horne forum challenge STOP! IT! RIGHT! NOW! Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 21, 2011 Author Share Posted September 21, 2011 Wednesday Negative Grippers: 10 sets with atom gripz penta band Gripper 10 second grinds: Coc2.5 x 10 sets Quote Link to comment Share on other sites More sharing options...
Forever Posted September 21, 2011 Share Posted September 21, 2011 I forgot this earlier - anyone enjoy Vulcan TNS? I managed a TNS Level 16 (Wasp Spring) today for a David Horne forum challenge Nice TNS close Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 21, 2011 Author Share Posted September 21, 2011 Thanks, Big T! Quote Link to comment Share on other sites More sharing options...
khfm865 Posted September 22, 2011 Author Share Posted September 22, 2011 Thursday Grip - as Wednesday - those negs are darn painful and monotonous as hell! Swiss bar extensions - 6 sets of 10 reps to 40kg Swiss bar rows - light 40kg - triple sets with all 3 handle widths for 30-40reps Arms measured 19.25" today after that - target 20" Forearm is 15" cold (unflexed) now - target 16" Quote Link to comment Share on other sites More sharing options...
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