steve0 Posted April 14, 2012 Share Posted April 14, 2012 I have been on a plateau for at least 6 months. I have been getting consistent closes with my #3 for quite some time at a MM set, sometimes up to 10 singles in a workout. Going for an end of the year goal for a COC #3 cert. I will be adding more thick bar, blob, block work to bring up the strength in other parts of my hand and hopefully overall strength. Getting away from a lot of the total body movements I have been doing and starting to concentrate back on the power movements. I have noticed a drop in gripper strength since I have thrown in the thick bar and pinch work. Workout from 4/13/12 Grippers: R: COC 2.5 (TNS): 3, 3, GHP6 (TNS): 2, 1 L: COC 2.5 (TNS): 2, 1 GHP5 (TNS): 3, 3 Axle Deadlift: 249x10, 259x4 1/2 Rolling Thunder (old handle) 5 second holds: R: 140: 3, 4 L: 140: 3, 3 45lb hub 5 second holds: R: 5 singles L: 5 singles Back Work, 1 minute between exercises: Pullup: +62lbs/4 dop set to BW/4 Nautilus Plate Loaded Pullover: 175x8 drop set 150/4 Close Grip Pulldown: 150/5 Seated Row: 200x8 Glute Ham Raises: 8, 8 Abs Quote Link to comment Share on other sites More sharing options...
Forever Posted April 14, 2012 Share Posted April 14, 2012 I have been on a plateau for at least 6 months. I have been getting consistent closes with my #3 for quite some time at a MM set, sometimes up to 10 singles in a workout. Going for an end of the year goal for a COC #3 cert. I will be adding more thick bar, blob, block work to bring up the strength in other parts of my hand and hopefully overall strength. Getting away from a lot of the total body movements I have been doing and starting to concentrate back on the power movements. I have noticed a drop in gripper strength since I have thrown in the thick bar and pinch work. Workout from 4/13/12 Grippers: R: COC 2.5 (TNS): 3, 3, GHP6 (TNS): 2, 1 L: COC 2.5 (TNS): 2, 1 GHP5 (TNS): 3, 3 Axle Deadlift: 249x10, 259x4 1/2 Rolling Thunder (old handle) 5 second holds: R: 140: 3, 4 L: 140: 3, 3 45lb hub 5 second holds: R: 5 singles L: 5 singles Back Work, 1 minute between exercises: Pullup: +62lbs/4 dop set to BW/4 Nautilus Plate Loaded Pullover: 175x8 drop set 150/4 Close Grip Pulldown: 150/5 Seated Row: 200x8 Glute Ham Raises: 8, 8 Abs Will be following this log here, you'll get that #3 Cert...just keep going Quote Link to comment Share on other sites More sharing options...
Chez Posted April 15, 2012 Share Posted April 15, 2012 Good luck dude. I started a log for the exact same reason. I'll be following your progress and rooting you on. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 15, 2012 Author Share Posted April 15, 2012 Thanks all! Hopefully this will keep me on track. Todays Workout 4/15/2012 DB Close Grip Bench: 100s/10, 115s/8, 125s/5 Close Grip Barbell Bench: 225/8,8 Grippers: COC #3 MMS R/ 1,1,1,1,1 L/ m,m,m,m,m (finished the miss with negatives) ***** Super Set ***** 1) Nautilus Plate Loaded Pullover: 200/ 8, 8, 6 2) Nautilus Plate Loaded Tricep: 55/ 8, 8, 8 3) Nautilus Plate Loaded Bicep: 55/ 8, 8, 8 4) GR5 Double Over Bend: 1, 1, 1 I am also getting back into bending, but easing it up. I have done maybe four workouts with bends in the last 8 weeks. I can still get a grade 8 but with difficulty. I will get a video up for help with my form. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 15, 2012 Author Share Posted April 15, 2012 http://www.youtube.com/watch?v=3ze_o1aapbc&context=C4896322ADvjVQa1PpcFMSSdEszPzceLwunqj9lmwgIWHSNYJKx1A= Hopefully this works. Quote Link to comment Share on other sites More sharing options...
Forever Posted April 15, 2012 Share Posted April 15, 2012 Thanks all! Hopefully this will keep me on track. Todays Workout 4/15/2012 DB Close Grip Bench: 100s/10, 115s/8, 125s/5 Close Grip Barbell Bench: 225/8,8 Grippers: COC #3 MMS R/ 1,1,1,1,1 L/ m,m,m,m,m (finished the miss with negatives) ***** Super Set ***** 1) Nautilus Plate Loaded Pullover: 200/ 8, 8, 6 2) Nautilus Plate Loaded Tricep: 55/ 8, 8, 8 3) Nautilus Plate Loaded Bicep: 55/ 8, 8, 8 4) GR5 Double Over Bend: 1, 1, 1 I am also getting back into bending, but easing it up. I have done maybe four workouts with bends in the last 8 weeks. I can still get a grade 8 but with difficulty. I will get a video up for help with my form. Good overall strength work here, nice on the bending work as well Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 16, 2012 Author Share Posted April 16, 2012 4/16/12 Axle Deadlift: 259x10, 309x2 RT (old handle)- 150 R/ 6 L/ 6 42.5 Blob R/ 6 L/ 6 20 rep squat 225/ 20x2 Glute Ham Raise 8/8/8 Seated Calf 175/ 12, 12, 12 ABS Easing back into squats. I have a pinch in my lower left back that affects me when I have weight on my back . Does not have a negative effect on deadliest though. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 18, 2012 Author Share Posted April 18, 2012 4/18/12 Dynamic Grip Day: Helped a friend move. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 19, 2012 Author Share Posted April 19, 2012 4/19/12 A bit beat up by the emote yesterday. Medium Grip Bench Press 275x6, 295x3 DB Bench (red mini band behind back) 100's x8, 100's x 8 RT: New Handle: 150/Rx4,Lx4 Old Handle: 150/Rx4, Lx4 Sledge: 12/ R,L x 5 18/ Rx2 Just getting back into sledge work. I did not notice how bad my form was with the sledge until I took the video. Posting the video to shame myself into improving. http://s24.photobuck...nt=DSCF1725.mp4 4 Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 19, 2012 Author Share Posted April 19, 2012 "]http:// Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 19, 2012 Author Share Posted April 19, 2012 Can't seem to get the video to attach correctly. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 20, 2012 Author Share Posted April 20, 2012 4/20/12 Deadlift (feet touching together): double over: 225x5, 315x5, 405x3 over under: 475x4, 515 (10 second hold) Pull Ups (fatgrips body weight +70lbs): 6 singles ***Super Set*** Pistol Squats: 8,8,8,8 KB Snatch (70lb): 40 reps in two minutes Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 22, 2012 Author Share Posted April 22, 2012 4/22/12 COC #3 MMS: R:1,1,1,1 L:m, m, 1,1 Axle Deadlift: 269x8 Blob 42.5: R/1,1,1,1 L/1,1,1,1 Hub: R: 45/1,1,1 47.5/1, 50/m,m,m L: /1,1,1 /m /m,m DB Close Bench: 115's/8 125's/5 Close Grip Bench: 245/10, 10 GR 5 DO Bend: 1,1,1 IMPS 1 Nautilus Pullover: 200/10 225/5 Taking videos is helping me with form. Did a couple of sledge levers with a 16lber. I was able to focus more on keeping my arm parallel with the floor. Getting better but not perfect. http://youtu.be/W7CYBuvvk0M http://youtu.be/u97EnpnVFik Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 23, 2012 Author Share Posted April 23, 2012 4/23/12 Speed Box Squat (Westside Style): 9 sets of 2 w/315 Belt Squat (Ironmind Belt): weight in rear 100x20 weight in front 100x25 Glute Ham: 8, 8, 8 Grippers (MMS): COC 2.5 R/ 5,5,3,5 L/5,3,4,4 Overcrush GHP6 R/1,1, L/1,1 Negatives BBE R/1,1 L/1,1 Hold for Time 90lb Dumbbells Each Hand, 2.25" handle: 13 sec, 10 sec, 10 sec Quote Link to comment Share on other sites More sharing options...
bencrush Posted April 24, 2012 Share Posted April 24, 2012 Your training is looking strong! TNS closing the #2.5 for reps is great work. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 25, 2012 Author Share Posted April 25, 2012 4/25/12 Tried bench pressing today. Still not recovered from bending two days in a row earlier in the week. Need to figure out how much bending volume I can handle Bench Press, medium grip: 285x6 -------done------ Grippers (TNS Atom Grip Tripple Band smooth handle) R: 3, 2, 2.5, 1 L: 2, m, 2, 1 Rolling Thunder (alternating left and right hand pulls): 150(L/R): (3,30) (3,3), (2,2) -----Super Set----- Plate Curl: 25/ 5, (2x10's): 8,8 1 Arm Pressdown (BB SA 5/8 as handle) 25: 5, 5 -----Super Set----- Nautilus Plate Loaded Bi/Tri Curl: 55/ 10, 8 Tricep: 55/ 10, 8 Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 27, 2012 Author Share Posted April 27, 2012 4/26/12: Axle Deadlift: 269/ 8, 3, 4, 2 Fatgripz DB Lift and Hold: 115/ 2,2 125/1,1 Inch Trainer Hold: 1,1,1,1 KB Snatch -5min 70lbx60 Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 27, 2012 Share Posted April 27, 2012 Nice work man! Looking good overall. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 29, 2012 Author Share Posted April 29, 2012 4/29/12 Hands are a bit smoked and right elbow has a bit of a twinge. Took it easy on grip today. DB Bench: 100x10, 115x9, 125x5 Close Grip Axle Bench: 255x3,3 DO 60d Bends: 6- 6min10sec Pullup: 8,8,8 Nautilus Plate Loaded Pullover: 225/5,5 Today was the first day that I had a nail break during a bend. Does this happen due to a weak point in the metal. These are some of the harder 60d stock that I have. Quote Link to comment Share on other sites More sharing options...
steve0 Posted April 29, 2012 Author Share Posted April 29, 2012 Quote Link to comment Share on other sites More sharing options...
steve0 Posted May 6, 2012 Author Share Posted May 6, 2012 Took most of last week easy due to being sick. Nothing to post but just went through some motions. Played around with the IM hub that I received. Today was the first full day back. 5/6/12 Close Grip Floor Press w/Axle (2sec pause): 175x7, 225x5, 275x5, 295x3 DB Bench Press: 115's x 10 DO Bends: GR5x2, GR8x1, Red-kicked my ass Nautilus Plate Loaded Pullover: 200x10 MMS: W/COC #3 5 each hand The grade8 felt easy once i was warmed up. The first GR5 I hit sucked due to not being dialed in. The second was on. Felt great on the GR8. Moving to the 7" killed me. Im planning on blowing through my 6" stock this month and then taking getting some 7" O-1 drill rod cut. http://youtu.be/BzGJ_4bsJ5c Quote Link to comment Share on other sites More sharing options...
steve0 Posted May 7, 2012 Author Share Posted May 7, 2012 5/7/12 Westside Style Speed Box Squats: 9x315x2 Good Mornings: 225x5, 245x5, 275x5 Windmills 100lb KB: R/5,5,5 L/3,3,3 Overcrush COC 2.5- 10 sec Rx3, Lx3 COC Key: R/ BB Elite-12, 8 L/ BB Elite-5, COC 2.5 12 Fat Grips Pullups: 4,4,4,4 Been doing a nightly regimen of blob lifting. Nothing specific, just playing around. Going to see how this works. Quote Link to comment Share on other sites More sharing options...
steve0 Posted May 10, 2012 Author Share Posted May 10, 2012 5/19/12 Axle Clean and Press 175x3,3 Standing DB Press w/ IronBull Grips 55's/8,8,8 DB Bench w/ Fatgripz 115's/5,5 Nautilus Tricep Extension 50/8,8 Rolling Thunder Work: Total of 30 reps per hand with 145. I am leaving the RT loaded with this weight and I am pulling a total of 5 per hand every time I walk into the basement. I will gradually move up the weight every week Quote Link to comment Share on other sites More sharing options...
steve0 Posted May 10, 2012 Author Share Posted May 10, 2012 Thickbar work and playing with the Rogue Dogbone which arrived yesterday. IMHO the Dogbone is a great bang for the buck. It is heavy duty and well built with a powder coat finish. It works your open hand strength and also forces you to crush the device to hold on. There is definitely going to be a learning curve Sumo Axle Deadlifts: 239x5, 270x5, 290x2 Pullups with Dogbone: 3,3,3 Bent over Rows with Dogbone 100/10,10,10 Nautilus Pullover 200/8,8 GHR: 8,8, Quote Link to comment Share on other sites More sharing options...
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