Quest To Certify

[Broly]

Digging out an old routine I tried using a few years back which was out there to say the least with approach but it actually worked. Not even sure why I stopped doing it, I think at the time I was getting tired of the criticism. Anyway. Some recent realizations lead me to believe that this approach could be good for me with limited time and will try it out again. Not going to go into details till after I stick to the program and complete the 10 weeks but thinking it will be good.

I find it funny how I've been struggling to pinch my two 33 plates together. Kept training then I just do nothing for a while, come back and hoist that shit up! This is the premise I will be using but with a different approach. Stay tuned!

[Broly]

First week of the new routine down. It's broken up into two workouts, A & B. Had to do some customizing in there to add in my grip and forearm work. Still not sure this routine is good for that stuff but it certainly is good for the larger muscle groups. Too early to tell though if it'll work for grip so for now I'll stay the course.

Below is my first good log and kind of my starting point for Workout A.

9/25 - Workout A #1

Barbell Curls (23)

138x7s, 143x5s, 5s, 5s, 5s

Seated Shoulder Press (25)

158x11s, 169x3s, 1s, 164x3s, 6s

Shrugs (14) - Might need to bring the rack up to 15 for a better strongest range of motion.

299x8s, 309x5s, 5s, 3s

Close Grip Bench (18) - Thumbs touching at start to get right hand position.

185x3s, 4s, 6s, 190x3s

--------------------------------------------------------------------------------------------------------

IM Hub

47.5x4s, 5s, 4s

GHP Negatives

92.5x4s, 3s, 2s, 80x3s

1 Arm Axel DL

137x4s

Sledge DL

6lbs choked x8/4s, 5/3s, 4/4s

Felt good with the big movements for this but not convinced this will work with grip. Felt pretty weak in the grip department for this workout.

[John McCarter]

First week of the new routine down. It's broken up into two workouts, A & B. Had to do some customizing in there to add in my grip and forearm work. Still not sure this routine is good for that stuff but it certainly is good for the larger muscle groups. Too early to tell though if it'll work for grip so for now I'll stay the course.

Below is my first good log and kind of my starting point for Workout A.

9/25 - Workout A #1

Barbell Curls (23)

138x7s, 143x5s, 5s, 5s, 5s

Seated Shoulder Press (25)

158x11s, 169x3s, 1s, 164x3s, 6s

Shrugs (14) - Might need to bring the rack up to 15 for a better strongest range of motion.

299x8s, 309x5s, 5s, 3s

Close Grip Bench (18) - Thumbs touching at start to get right hand position.

185x3s, 4s, 6s, 190x3s

--------------------------------------------------------------------------------------------------------

IM Hub

47.5x4s, 5s, 4s

GHP Negatives

92.5x4s, 3s, 2s, 80x3s

1 Arm Axel DL

137x4s

Sledge DL

6lbs choked x8/4s, 5/3s, 4/4s

Felt good with the big movements for this but not convinced this will work with grip. Felt pretty weak in the grip department for this workout.

Good grip work, make sure you throw in actual gripper closes.

[Broly]

WEEK 2

10/2 - Partials in strongest range of motion for timed holds (5:55 - 6:47)

Squats (H24)

133x15, 183x15, 269x17s, 299x15s, 350x20s, 400x10s, 420x3s, 5s, 5s

Bench (H17)

133x15, 199x8, 269x7, 299x7, 319x5s, 4s, 4s

Deadlifts (H8) - Mixture of Sumo stance and regular. ****not really feeling this one. Need to experiment with start and try H9 next time***

133x15, 199x15s, 299x5s, 319x5s

[Broly]

10/6

Plate Pinch

50x8 (7R), 60x5s (4sR), 65x4s (air R), 70x1 (60x2sR), 70x1, 65x1

1 Arm Axel

107x3, 127x3s, 148x1 (air R), 153x air (137x4sR), same

IM Hub

25x10, 35x4, 45x1, 50x1 (Fx R), 52.5x Air (45x4s R), 45x5sec

40x 2 swings

Anvil Trainer

75x5, 100x4s, 110x3s, 120x1 (Fx L), 125x1 (112.5x1 L), 130x1 (115x1 L)

My numbers are still where I'd like them to be for the comp. Hoping to get at least a few lbs PR at the King Kong Grip Comp in 2 weeks.

Short on time so I didn't get a chance for any gripper work or wrist work.

[Broly]

WEEK 3 - 10/10/13

Squats

440x5s, 5s, 5s, 5s, 4s

pullups

50x10s, 125x2s, 3s, 3s

bench

340x5s, 4s,4s, 5s, 350x4s

deadlifts (H9)

133x9s, 340x6s, 4s, 5s, 350x5s, 4s

Deadlifts felt better at squat rack position 9. pullups were hard but need to really push for these. everything else felt strong.

[Broly]

10/12/13

ANVIL

L:100x1, 120x1, 125x1, 130xF, 120x2s, 3s, 100x5 swings

R: 100x1, 135x1, 140x1 (no lockout), 120x4s, 3s, 100x3 swings

HUB

L: 35x1, 52.5x1, 55x1,57.5x1 (no lockout), 45x6s, 40x5 swings

R: 35x1, 52.5xair, 50x1, 50x1, 52.5F, 45x5s, 40x3 swings

Plate Pinches

L: 50x5, 66x1 (2x 33s), 70x1 (no lockout), 70xair, 61x6s, 9s, 50x25 bounces

R: 50x4, 66xair, 65xF, 61xair, 55x5s, 10s, 50x10 bounces

Plate Curls

25x8 (4R), 25x9 (6R), 25x3 (2R)

Leverage bar front

6.25x10, 7.5x9, 10x3

Leverage bar rear

6.25x20, 10x10, 10x15 bounces

Leverage twists

6.25x10, 7.5x7

Really nice PR gains on almost everything.

[Broly]

Week 4 - 10/23/13

Squats (H24)

450x8s, 470x3s, 4s, 5s, 3s

Bench (H17)

350x5s, 370xF, 350x4s, 1s

Pullups

50x10s, 130x4s, 4s, 135x3s, 5s

Grippers

Tx20, #1x10, #2x10 (8L), #2.5x3 (1L), GHP6x1 (2.5x3L), GHP6x1

WD

1x5, 2x3, 5

Well this is the 4th week of implementing this crazy strongest range of motion hold for time lifts. It's honestly a MAJOR pain in the ass to put on and take off so much weight when I have a bunch of smaller plates. Very tedious. It is however paying off in my grip which is great. I will probably do a normal routine next time just to see where I'm at and might either go back to this or switch off here and there.

The GHP6 was a big milestone for me and now it's all about the #3 next!!! 2013 has been my year, My goal for grip was the MM0, Red Nail cert and Bastard. I've already knocked off those of those goals so really looking to make this a trifecta. I have 2 months if I don't count October.

[Electron]

What is your GHP6 rated?

Congrats man, but be careful... I'm catching up quickly.

[Broly]

What is your GHP6 rated?

Congrats man, but be careful... I'm catching up quickly.

It's at 137.8lbs. Just came within a few mm from smashing my COC#3 rated at 149.

[Broly]

11/3/13 - F**KING KILLED IT! (2 Hour workout)

Squat

10, 10, 95x10, 133x5, 183x2, 203x1, 183x2, 1

Grippers

Tx20, 20, #1x15 #2x13, #3xF, GHP6x1R, #2.5x3 (1L) w/ overcrush, #2.5x2 (LxF) w/ overcrush

Bench

10, 133x10, 183x1 (easy), 203x1, 1, 183x3

Rolling Thunder

100x5, 125x3, 145x1, 1L, 150x1L (145x1R), 155x1L (150xR air)

Saxon Bar

85x7, 123x5, 143x1, 154x1, 159x1, 164x1

Pullups

10, 25x5, 50x2, 75x1, 100xF

IM Hub

50x1, 55x1L, 60xF, 50x1, 55x1, 50x1, 1

Plate Curls

25x5, 5, 3

***Bent a 7" (shiny) HRS 5/16 for shits and giggles, still got it!*****

WD

L1x5, L3x5, L5x1

Having hit anything in a bit but this crazy static hold workout really paid off with my bench and squat numbers jumping a significant amount. Didn't do crap for my pullups really. Came within a few mm of my COC#3 so really hoping to get it done before the year is over. Insane jump on the Saxon Bar. I honestly have no idea how I hit 164. Vids below of some of the high lights.

http://www.youtube.com/watch?v=hmcF3urS_R4&feature=c4-overview&list=UUk_N1Rh4mMVc-NN-yGzY6Jw

http://www.youtube.com/watch?v=n3nTPU7couo&feature=c4-overview&list=UUk_N1Rh4mMVc-NN-yGzY6Jw

[Electron]

Ok. Disregard the last sentence in my previous message please. Lol

[Broly]

11/16/13

Been working out but been sucking at keeping up the log. Had 2 other sessions I didn't put up but this last one I'm putting in to keep better records.

Axel

107x7, 173x5, 236x1, 273x1, 298x1, 304x1, 314xF, 309xF

Euro
104x5, 124x1, 140x1, 151x1 (all at 48mm), 151x1 (at 54mm, felt better)

Wrist Roller Partials

50x10, 100x5, 125x4, 150x4, 175x2

WD

R: L1x5, L3x1, L5xF (not feeling comfortable at all and the wraps were loose)

L: L1x5, L3x1, L5x1

**Messed around with the sledge, nothing major.

1Arm DB press (on and off with fatgripz)

L: 70x3, 80x3, 1, 70x1, 80x1, 90xF (still not 100% and sore from when I first tried)

R: 70x3, 80x3, 1, 70x1, 80x1, 90x1, 100xF, 100x1

• Huge gains in my axel progress! Just feeling good here. New PR and almost at that double body weight axel lift.
• 2HP is still lacking big time. I'd like to think it's because my Euro is new and only forced seasoned but that's an excuse. I just need to keep training and get better at it.
• WD is starting to feel weird on my right side and not comfortable, wraps were loose but again something I need to bring back up to strength

1 arm DB presses are the SHIT!!!! Every year I look for that awesome grip or workout tool as a bday or xmas gift and originally wanted a circus Dumbbell for grip training. after reading and hearing they're not really used for that, and are more for strongman events, specifically the 1 arm db press I figured let me just try it. NOW I am in love with this exercise and able to completely justify this purchase!

http://www.youtube.com/watch?v=mk7tHgIUqZI&feature=youtu.be
http://www.youtube.com/watch?v=I37xI2ELim8

[Electron]

Good job on the axle work. You make me feel like a slouch.

[Broly]

11/23/13

Deadlifts

133x10, 199x3, 249x1, 299x1, 350x1, 350xF, 330x1

RT

100x5, 125x1, 150x1, 160xF, 125x8s, 140x2s, 135x5s

GHP Crushing Negatives

80x8s, 85x7s, 90x5s, 4s, 1s

Hub
25x5, 35x3, 45x1, 55x1 / Negatives: 60x2s, 55x4s

Saxon 4' 1 arms

45x2, 50x1, (45x2R)

WD
L1x10, L3x1, L4x1, L6xF

Plate Curls

25x7L (3R)

1arm Press
50x5, 70x2, 90x1, 102.5xF, 90xF, 80x2

Sledge DL Negs

8x8, 10x5

• Great PR for the Double Over hand Deadlift, up 30 lbs from my original max
• RT and Hub don't feel right with negatives, I'm going to go back to timed holds better. These always seem to help.
• My Wrist/ Forearm work was pretty crappy. Might look into switching these off as I'm spent near the end of the workout.
• 1 arm press is painful with the type of dumbbells I have. The ends dig into my shoulders and bruise em up. Once I get my circus dumbbell in January these will feel much better!
• Energy was a little crappy for this workout.
  
  

[Broly]

11/27/13 (6:40am - 8:20am)

Squats (H23)- Static Holds

20, 133x15, 419x7s, 429x8s, 440x4s, 450x7s, 5s

Bench (H16) - Static Holds

30, 133x15, 299x10s, 320x2s, 4s, F, 3s

Euro 2HP

54MM: 54x10, 104x5, 154x1, 159xF, 154xF

48MM: 154x1, 159x1, 163xair

Grippers (RB w/ extender)

79.1KG: 9s, 8s, 8s,

82KG: 2s, 2s, 3s

Anvil

50x5, 100x2, 125x1R, 135xF (125xFL), 110x6s, 115x3s

WD

L: L1x10, L3x3, L6x1

R: L1x10, L3x3, L6x1

• Static Holds have been working great on these big movements.
• Pinch sucks so bad! When I switched to 48MM I was able to engulph the discs a bit and it actually felt a bit better. Not by much though
• Not feeling it too much on the anvil
• Grippers were OK. Feel like the negatives work good for crush but might also want to introduce the vulcan again to help with my sets
• WD actually felt much better once I changed the wraps.

[Broly]

11/30/13 -

Grippers,
Blobs,
Set Training with Grippers,
Hub,

Reverse Saxon curls,

RT,

Plate Curls,

1 Arm DB Press,

Sledge Levers

[Broly]

12/4/13

Squats

133x10, 153x5, 183x1, 203x1 (felt easier), 223xF - Slight improvement with how PR felt but mentally psyched myself out....

GHP negatives

92.5x6s, 6s, 95x5s, 5s, 5s - Good Improvement.

Bench

133x12, 153x5, 183x1, 223xF - Same improvement feel as Squats.

Euro

54x10, 104x5, 154x1, 1, F, 1 - NO improvement at all. Played with all different widths. Still feels very slippery. Might have too much rust still on the plates and needs to be cleaned from when I seasoned.

WD

L1x10, L3x5, L5x2, L6xF - NO improvement at all. Still struggling with this.

Blobs

30x1 - easy

35x1 - easy

40x1 - Got it both hands, not as good with the right but felt good.

40 +2.5lbs - Got it with left.

Initially went for static holds with Squats but wasn't seeing an improvement and couldn't lift my max from last week. Switched to regular squats but I think missing my mark screwed me up with focus. Frustrated with majority of this work although I was killing it with the blobs.

[Broly]

12/8/13 - 80-85% of Max Training

Axel DL

107x10, 173x6, 253x4, 4, 3, 4

Gripper Set Training - This has been feeling really good and relevant. Very good addition to my gripper training.
Tx10, #1x5, #2.5x3, GHP5x4R(3L), Same

Blobs

Double 30x6, 35x3L(2R +30x1), 35x4L (35x2R + 30x2), 35x2L (35x1R), Double 30x16s, 20s

*********Started to feel really empty and got the shakes. Working out on just coffee with no nutrition. Might need to switch it up with a protein shake to start. Not really feeling this***********

Hub - 3rd workout where my Hub has been feeling weak. Not sure if it's because of what I'm doing before or maybe just need to give it a break and alternate with Anvil Training.

25x10, 50x2L

Plate Curls

27.5x5L(4R), same, 3

Not a bad workout but not that great either. Need to add some fuel before these in addition to coffee. Coffee not really kicking in and 20 minutes in I'm starting to feel the effects of no nutrition. Was a nice change to not go for max attempts every time.

[Anthony C.]

Maybe the coffee + no water dehydrated you? I usually train like shit in the morning because I need at least 32 ounces of water in my system.

Btw I'm so pissed...the baraban deluxe gripper was on Ebay and I was watching it but the auction ended while I was sleeping...someone got it for a hundred bucks free shipping!

[Broly]

Well I'll never workout without water, I'll drink 32-64oz of water and coffee. I just have a problem with my blood sugar if I don't really eat.

[Broly]

12/13/13

First workout back from being sick.

Squats

5 sets of 10 reps for warm up.

Grippers

Tx10, #1x5, #2x2, GHP5x1, #2.5x1, GHP6x1 (both hands!), COC3xF, F,F, GHP6x1, 1

Euro (48mm) - 54x10, 104x3, 154xF, F

Euro (54mm) - 154x1, 1, 159xF

RT

100x5, 125x1, 150x1L, 152xF, 130x4, 130x5 (3)

Hub

25x5, 35x5, 45x4(3), 50x3 (2), 55x1L

• Ran out of protein so I juiced some beets for sugar and drank coffee and didn't get the shakes or light headed.
• Warmed up with less reps on grippers and just dominated my 137lb GHP6. Even closer now to my 149lb COC3. Feel like if I had a weak COC3 it'd be a wrap!
• 48mm on the Euro just feels so unnatural no matter how many times i try it. At 54mm I feel like i'm getting better contact.
• The discs still have alot of rust on them so I cleaned them hardcore but after the workout.
• Need to stop trying for PRs with the Euro till I get the technique down. Will focus on reps 3-5 until I start feeling comfortable.
• RT same thing. Will go for reps for a bit 3-5
• Hub felt great after a few off weeks. I think reps helped here.

[Broly]

12/17/13

Bench

133x12, 153x8, 183x4, 4

Euro Practice

*** Plates are now very clean from rust and chalk holds on much better. ****

(54MM): 54x5, 104x4, 124x3, 145x2, 154x1 (old hand position), 159xF, 154x1( old hand position)

Been working with the Euro and playing around with the widths for the past few sessions to get comfortable. Tried again with the, "correct" finger placement but it honestly doesn't feel natural and I feel like I'm not making that much contact with the plates.

Tried finger placement I'm more comfortable with and it felt much more natural and really felt the squeeze. Now with this finger placement There's a tiny gap with 54mm so I will have to try this with 60mm and see how it feels.

[Broly]

12/23

Grippers

Tx10, #1x5, #2x4, #2.5x1, GHP6x1, COCxF, F, GHP6x1 / Overcrushes: #2.5x1, 1

Bench

133x12, 153x7, 185x2, 223xF, 203x1

Axel DL

107x10, 173x5, 273x1, 309x1 (New PR!!), 314x1 no lockout, same

Anvil

100x3, 125x1, 135x1 (easy), 145x1R, 150x1R, 155xF

Plate Curls

25x3, 25+1.25mag, 25+2.5mag, 25+3.75mag

WD

lv1x12, lv3x5, lv5x1, lv6xF (Wraps very loose)

Sledge

6x1, 8x1, 10x1L

Awesome workout (afternoon) highlights below.

• Can get my GHP6 on any grip session now, #2.5 feels like a toy and can over crush the hell out of it. Extremely close to closing my 149 COC3.
• Didn't realize I did bench last session. Jumped too much and need to be a bit more progressive.
• Completely owned the Axel today with a great PR (double body weight axel @ 309). Just missed 314 by not locking out but felt amazing.
• Anvil was a gigantic improvement. 15-20 lbs increase between both hands.
• WD felt easier but the wraps were really loose and right by the end would slip bad.

[anwnate]

Hell yeah. Good stuff. Congrats on PR's.