Training For West Australian Championship

[Mikael Siversson]

Decided to follow Eric's example and keep a training log for my next competition. I will hold the competition in the second half of November.

Body weight was 76.3k this morning.

Technique training 2HP Euro

Ten singles with 78k.

Axle (IM), calibrated

131.5k - easy

135 k very heavy

137.5k no go (came off the ground a couple of inches)

I feel my ability with the Axle is limited to some degree by my wrist strength. I have not been able to figure out how to work around a bad wrist injury I got in 2003. I suffered a complete severing of one tendon in my left wrist doing a one hand table top wrist curl.

Finished by doing 3x6 reps strict pull-ups holding on to two RT handles (oiled). Limited by pull-up strength, not grip.

Edited May 26, 2013 by Mikael Siversson

[EricMilfeld]

Very cool! I look forward to following this.

[Mikael Siversson]

Body weight was 77.1k

Grippers 22 mm block

Right hand

143 (IM3) - closed

153 (BBE) - 2mm, 2mm, 2mm

Left hand

123 (IM2.5) - closed

129 (IM2.5) - closed, closed, closed

Light dynamic thumb training

2HP

80.0k - 10 singles (not a max effort)

I am getting more used to using a block with grippers so it looks quite good.

Edited May 28, 2013 by Mikael Siversson

[EricMilfeld]

I had a big gap between my 20mm block sets and parallel sets at first, but I've managed to close the gap to within maybe 2 or 3 pounds. Personally, I think all sanctioned contests should use the block-set or no-sets exclusively. Too hard to consistently and accurately judge the parallel sets.

Regardless of what happens at the North Americans this weekend, Mikael, you will certainly be a contender for snatching a world record in both the grippers and two hands pinch. Are you expecting a better turnout this year?

[Mikael Siversson]

My competition PR with a MMS is 160lbs with my right hand and 153lbs with my left hand but yes my technique is improving fast. When I first tried it I was barely better with a 22 mm block than I was TNS.

I hope to have at least five people competition; it's not going to be a big crowd I am afraid.

I will max out in the 2HP on Sunday. I would be very happy if I can maintain my current 2HP strength (85-86k) while dropping down to 74k, given that I am, on average, about 5% stronger in competition than I am in training.

[bencrush]

Hope to see you break some records Mikael! Best of strength man. Your training is looking strong.

[Mikael Siversson]

Thanks Ben.

I have been experimenting quite a bit lately and the current workout program seems to work well.

[Mikael Siversson]

Body weight 76.3k

Grippers TNS

Right hand

122 (IM2.5) - closed

129 (IM2.5) - 1mm, 1mm, 1mm

Left hand

120 (BSM) - closed

122 (IM2.5) - 2mm, 2mm, 2mm (never closed this one with my left hand TNS)

Wrist supination/pronation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 11 reps with 4.5k

Left 9 reps with 4.25k

Radial/ulnar deviation of the floor with Heavy Hammer II

[Mikael Siversson]

Weighed 75.7k this morning so I will probably be around that number for tomorrow's workout. Will be a good test of my strength at a weight that is getting close to the 74k limit.

[Mikael Siversson]

Body weight 75.7k

2HP Euro 64mm width

75k x 1

77k x 1

79k x 1

81k x 1

83k x 1

85k x 1 relatively easy

87k x 1 heavy but not absolute max

Did not try anything higher as I don't really like to fail in training.

1HP 64mm width

Used a shallow set in order to save the skin.

R - 38.5k x 1

L - 37k x 1

R - 39.5k x 1

L - 38k x 1

R - 40.5k x 1

L - 39k x 1

R - 41.5k x 1

L - 40k - fail

R - 42.5k -fail

Did not push it hard in the 1HP as I used a shallow set.

Axle

122.5k - 10 singles

137.5k - fail but pulled it almost to lockout.

Strained both hamstrings after the 4th single with 122.5k as I forgot I am 50 and tried to drive the bar as hard as I could with my legs. The remaining part of the axle workout was... somewhat painful.

Finished off by doing 3x6 pull ups with RT handles.

[EricMilfeld]

Slow it down on that pinch a bit, Mikael. You're making me nervous. Seriously, very fine lifting. I'm pleased to see you maintaining as you slim down.

[Mikael Siversson]

Thanks Eric, doing my best.

Body weight not checked.

Grippers 22 mm block

Right hand

143 (IM3) - 7 singles (none particularly easy)

Felt off with my right hand as I lacked speed.

Left hand

120 (BSM) - 7 singles

Left hand got injured last Sunday so I had no strength in it. All closes hard and painful. I have had this injury many times before.

Light dynamic thumb training

2HP volume training

80.5k - 10 singles

[Mikael Siversson]

Body weight 76.2k

Grippers TNS

Right hand

122 (IM2.5) - closed

129 (IM2.5) - closed, closed, closed

Left hand

120 (BSM) - closed

122 (IM2.5) - 2mm, 2mm, 2mm

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 5, 5, 5

Left 4.25k 5, 5, 3

Wrist supination/pronation of the floor with Heavy Hammer II

Good workout, a fraction lighter than last week and slightly stronger.

[EricMilfeld]

So your injury is all healed up?

[Mikael Siversson]

Yes, sometimes it hurts for a couple of days and sometimes it lasts a week or two. The pain is right at the base of the 4th proximal phalanx, and always in my left hand. Weighed 75.4k this morning btw. I shall try to loose slightly more today in preparation for tomorrow's 2HP max out.

[Mikael Siversson]

A reason for the lack of a marked drop in pinch strength is most likely because I train the 2HP harder than I did before. I used to train it once a week only, with lots of 1HP lifting. Now I have cut back on the 1HP training and added a second training day per week of volume training. The axle is going up slowly but this could simply be a result of the fact that, in the past, I did little or no thickbar training at all. It is not too difficult to gain in something while on diet if you start from near zero. In grippers, I believe, it is a battle between strength loss on one hand and superior control of the gripper close that a skinnier hand enables on the other hand.

I weighed 75-76k at one point in 2010 and my 2HP max was around 80-82k (I trained it once a week back then). I had another half inch around my waist back then so I am carrying more muscle mass this time (better diet, more goal focused training etc.).

Slow it down on that pinch a bit, Mikael. You're making me nervous. Seriously, very fine lifting. I'm pleased to see you maintaining as you slim down.

Edited June 8, 2013 by Mikael Siversson

[Mikael Siversson]

Body weight 75.2k

2HP Euro 64mm width

80k - 10 singles

Skipped 1HP as I felt a bit weak. First time the weight loss have had a noticeable effect. I will change the program a bit so I do 1HP only on Tuesdays and 2HP on Sundays. The extra 2HP volume training is probably too much.

Axle

126k - 7 singles

137k - fail but I least I got it moving a bit. Hamstrings are healed which is good.

Finished off by doing 3x6 pull ups with RT handles.

[Mikael Siversson]

My goals in the November competition is 91.5k in the 2HP (enough to beat Eric's WR). In grippers (20mm block) I am aiming for the high 150-ies in grippers with my stronger right hand (again aiming to beat Eric's WR) and 140 lbs with my left hand. In the axle I would very happy with a pull in the mid-140-ies (kilos).

The 2HP will most likely be the 'easiest' of the goals to reach. I would need to average about 88k in training in order to feel confident of reaching my goal (as I am, without exception in 12 competitions) quite a bit stronger in competition than in training). My next workout on Tuesday will be my first in grippers with a 20 mm block as I have been using a 22mm block. Should make a small but noticeable difference (I am hoping).

Overall I would estimate my chances of setting a 74k class WR in the Axle in November as zero, a gripper WR as less than 50% chance and a 2HP record as greater than 50%. We shall see. In the 2006 OZ championship competition my best training lift before the contest was 84k and I pulled 88.5k in the competition and missed (but moved I think) 91k or thereabouts. I want to get down to 74 within a couple of weeks before I go on a three weeks holiday (fishing trout ) and keep that weight. This would give me more than 3 months of training when I no longer need to struggle with a negative energy balance so I can build some strength.

If all fails I will walk away with three Masters WR by default.

As the competition will be held in the later half of November I had a look in my training book for November 2012. The 11th I pulled 87k, the 18th again 87k and the 25th 89k. I need to duplicate this in training but at 74k rather than 83k.

Edited June 9, 2013 by Mikael Siversson

[EricMilfeld]

Well, being that you're only about a kilo from the weight class limit, if you must lose any strength, now would be the least tragic time to do so. I sincerely hope you reach your goal of beating my pinch and gripper records. One thing is certain, when you do so I know it will be under uniformly strict "Mikael Siversson" conditions.

[Mikael Siversson]

Body weight 75.5k

Grippers 20 mm block

Right hand

143 (IM3) - closed

153 (BBE) - 2mm, 1.5mm, 1.5mm

Left hand

129 (IM2.5) - closed

140 (IM3) - 2mm, 2mm, 2mm

Light dynamic thumb training

1HP

Right

36.5k x1

38.5k x1

40.5k x1

41k x1, 1, 1

42.5k x1

Left

36.5k x1

38.5k x1

40.5k x1

41k x1, 1, 1

Wrist supination/pronation of the floor with Heavy Hammer II

Much stronger than last week (not difficult as I was off that day) and slightly stronger than two weeks ago (when I weighed 77.1k).

Edited June 11, 2013 by Mikael Siversson

[Mikael Siversson]

Body weight 75.3k

Grippers TNS

Right hand
129 (IM2.5) - closed, closed, closed

140 (IM3) - 4mm, 4mm, 4mm

Left hand
120 (BSM) - closed
122 (IM2.5) - 2mm, 3mm, 2mm

Radial/ulnar deviation over table with IM's Heavy Hammer II Leverage Bar (starting point with bar held vertical then lowered until horizontal)

Right 4.75k 5, 5, 5, 3
Left 4.25k 5, 5, 5, 5

[Griparn]

Intresting following this log! Btw - whats the spread on those grippers, IM2.5 and IM3?

[Mikael Siversson]

The 140 #3 and the 129 #2.5 are both 73mm

[Mikael Siversson]

Body weight 74.7k

2HP Euro 64mm width

80k x 1
82k x 1
85k x 1
86k x miss, 1, 1, miss (calibrated weight is 86.21k)


Axle

126.5k - 7 singles (see video)


133k - almost got it

133k - miss

Finished off by doing 3x5 pull ups with RT handles and 2.5k extra weight.

Axle.wmv

Edited June 16, 2013 by Mikael Siversson

[EricMilfeld]

I get a message from the board informing me I don't have permission to view the video.