Training Log

[wsm_fan_uk]

My first "formal" grip session since my ISG IP160 arrived last Wednesday, I was totally unable to put the IP160 down when I first got it so proper training was put on ice.

I forced myself to take a day off yesterday and I'm now taking a more structured approach to achieving my next goal of "dominating" my IP160.

Warmup:

ISG - 4.2 x 10

ISG - 5.3 x 5

ISG - 6.3 x 3

ISG - 7.4 x 1

ISG - 7.4 x 1

ISG - 7.4 x 1

RB IP160

=======

Right hand:

single close

single close

!!!no set close!!!

single close

single close

close miss

Left hand:

single close

close miiss

single close

close miss

way off

close miss

ISG:

RH 4 crap reps, LH 3 crap reps

NOTES - technique still poor on gripper, also hard to tell when gripper is 100% closed. Aim for 10 singles with IP160 then worry about no sets!Lower ISG setting to get 5x5.

Sledge Lever to nose:

RH 1 single, full length of handle

LH 1 single, full length of handle - slight cheat to get to shoulder (first success)

Sledge lift from floor to shoulder (arm straight):

20" from head, 1 set 5 reps

Sledge lever from shoulder to nose:

RH - 21" 5 reps

LH - 21" 3 reps

Sledge hammer curls:

RH - 17", 5 reps

LH - 17", 2 reps

NOTES - apporach to sledge levering feat seems to work well (and saves buying a heavier sledge!).

4" Concrete Block Pinches:

Pyramid up to

RH - 15lbs plus block

LH - 5lbs plus block

NOTES - thumbs toughening up well, little and often approach working, skin tears but nothing flesh deep today!

[wsm_fan_uk]

Time to resurect this thread - motivation for training wained over the summer/autumn, mainly due to a lack of good equipment

In early Noverber I realised this and decided that it was a stupid reason to let my training get set back......it was time to spend some hard earnt cash of grip tools.

I bought myself a COC#2, a rolling thunder and a Olympic loading pin and instantly rekindled my passion for grip training.

Over the xmas I had time to get to a B&Q (diy store) to get some bending stock and got into bending in a big way

At the moment I am training twice a week - pinch and bending is coming on very well, crush (grippers) and thick bar (RT) is pathetic (fighting to maintain strength levels). I plan to continue with my current training plan until gains on bending/pinching start to plateau. At this point I should be able to fit KTA in to my busy life in an attempt to get my pathetic crush up.

Anyway, I plan to post my workouts here as it seems like as good a place as any - I have enjoyed reading through my old posts and seeing how far my strength and knowlege of the sport have progressed.

So here goes with yesterdays workout:

Workout @ Gym, Saturday 14th February 1100hrs - 1245hrs

Workout

----------

Bending:

1 good U in UK 60d - showing off to gym owner!

NB - Teatowel ripped and almost cut my palm for the last time - ripped it in half so that I am not tempted to use it again.

RT:

1 set 5 reps 20kg.

2 set 3 reps 40kg.

Right Hand - 4 singles, 1 failed single 65kg.

Left Hand - 5 singles 60kg.

NB - Keep right hand weight the same, add 1.25kg to left hand.

Sumo Deads:

3 sets 5 reps.

Bench Press:

3 sets 6 reps.

Plate Pinches:

2x10kg lift with right hand, pass around body 4/5 times, drop with left hand.

2x15kg Right Hand easy deadlift, left hand broke off floor.

2x15kg+3.5lb loading pin right hand easy deadlift.

2x15kg Left hand mroke off ground.

2x15kg+3.5lb loading pin + 2x1.25kg plates right hand ok deadlift.

2x15kg left hand full deadlift! PB

2x15kg+3.5lb loading pin + 2x2.5kg right hand 4/5 inch lift

2x15kg left hand 3 negatives

2x15kg+3.5lb loading pin + 2x2.5kg right hand 2 negatives.

NB - left hand pyramid up slower, aim for 3 full deadlifts of 15kg. Right hand do 2 singles with 2x15kg+3.5lb loading pin + 2x1.25kg before trying 2x15kg+3.5lb loading pin + 2x2.5kg.

[Davekline]

BarBender, will your ISG calculator work for settings using three springs?

[BarBender]

The link above is for a javascript calculator written for a two spring (or less) configuaration. Follow the link in my signature for the three spring calculator.

[wsm_fan_uk]

Workout @ Home, Sunday 11th May 4.30pm-5.00pm

Workout

----------

Grippers, bests:

Right Hand COC2 no set missed by 3mm

Left Hand RB160 no set close (dog leg on fingers side)

Bending:

Warmup 1xUK 60d, felt quite tough - just a tough nail I think.

Work Sets, 3 bends UK 40d!

Note - Am using B&Q 150mm x 6mm nails for 60ds and 125mm x 5mm nails for 40ds. 40ds are MUCH harder than the 60ds, to the naked eye, the 40ds are the same diameter as the 60ds (which in turn seems to be the same as some 6mm bars I bought), meaning the 40ds are actually 60ds cut to 5". Anyone in the UK who wants to try these nails let me know and I will look up the barcode and describe the packaging. I would be interested to know how these bends stack up in ironmind/challenge bar terms (yes I know the obvious solution - get some challenge bars).

Other note - using a new flannel for bending, bit too thick to get wrapped properly, slipped awkwardly on last bend.

Block Pinches, bests:

Right hand - block + 25lbs, couldn't lift 30lbs clear of floor.

Left hand - block + 20lbs, couldn't lift 30lbs clear of floor.

2 hand ISG Pinches:

Best single at 8.1

Then 3/4 squeezes at 8.3 then 8.4

General Notes:

Bending progressing well, got the 3 40ds much easier than last week, aim for 5 bends of this nail in the same session and then move to harder stock.

Block Pinches, goal to break 30lbs RH and 25lbs LH.

[wsm_fan_uk]

Workout @ Gym, Saturday 21st February 1100hrs - 1300hrs

Workout

----------

Rolling Thunder:

1 set 5 reps 20kg.

2 set 3 reps 40kg.

Right Hand - 5 good singles, failed 6th with 65kg.

Left Hand - 4 singles, failed 5th with 61.25kg.

NB - Keep left hand weight the same, add 1.25kg to right hand.

Sumo Deads:

3 sets 5 reps.

Bench Press:

2 sets 6 reps, 1 set 4 reps.

Plate Pinches:

Right hand, 2x15kg+13.5 lbs, full deadlift, 1 rep.

Left Hand, 2x15kg, full deadlift, 1 rep.

NB - RH try for 2x15kg+13.5 lbs again then attempt + negs with 2x15kg+18.5 lbs. Left hand, try 2x15kgs + 3.5lbs then negs with that weight (if I don't lift it) or 2x15kgs + 8.5lbs if I do lift it.

Notes, felt good, wore gloves/wrist bands to bed for past 3 nights (will continue to do so).

Got talking grip with my gym owner who said that he was going to add plate pinches to his "forearm day"......spread the word I told him that 2x20kgs is world class, so he assumed he could do it, grabbed a couple of 20s off the leg press and gave himself a suprise when they didn't play along! Nor did the 15kgs for that matter, but I was impressed with the ease with which he lifted 2x10kg.

Edited February 21, 2004 by wsm_fan_uk

[wsm_fan_uk]

Workout @ Home, Wednesday 25th February 1930hrs - 2130hrs

Workout

----------

Grippers:

Right Hand:

No set attempt with COC#2 around 2mm miss - best attempt yet

3 no sets holding spring.

2 no set misses holding spring.

2 negatives with RB180

Left Hand:

3 no sets with dog leg on fingers.

3 no sets with dog leg on hand.

2 negatives with COC#2.

Bending:

60d warmup, full U felt VERY easy.

40d bend felt VERY hard (just a tough nail?!?).

40d bent to around 30 degrees - first bend took too much out of me.

60d bent to around 30 degrees - first bend really took too much out of me.

4" Pinch:

Bests - RH block + 30lbs, full deadlift.

LH block + 25lbs, just broke off ground, block + 20lbs full deadlift.

ISG Pinches

Bests - close at 8.1, miss at 8,2. Squeezes with 8.4, 8.5.

[wsm_fan_uk]

Workout @ Gym, Saturday 28th February 1100hrs - 1300hrs

Workout

----------

Rolling Thunder:

1 set 5 reps 20kg.

2 set 3 reps 40kg.

Right Hand - 5 good singles 66.25kg.

Left Hand - 5 good singles 61.25kg.

NB - Both hands add 1.25kg. Finally seem to be progressing in this lift

Bench Press:

1 sets 6 reps, 2 sets 4 reps.

Plate Pinches:

Right hand, 2x15kg+13.5 lbs, lift to just below knee, 1 rep. 2 negs with this weight.

Left Hand, 2x15kg, full deadlift, 2 reps.

NB: try same weights next week (felt strong so perhaps my poor performance was thanks to choosing a tough pair of plates).

1 arm db rows 2 sets 8 reps.

Edited February 28, 2004 by wsm_fan_uk

[wsm_fan_uk]

Workout @ Home, Sunday 29th Feb 9.15pm-10.00pm

Workout

----------

Bending:

60d, full U to 3/4 inch.

5" black 6mm stock, full U to 1"

4.5" black 6mm stock, bent to 25-30 degrees - how on earth do you get leverage on something this short? Damn my big hands Oh wait, I don't want to open that can of worms in my training journal.

Notes: Just cut up this new 6mm stock from B+Q and couldn't resist trying some. Go for volume bends of 5" lengths on Wednesday.

[wsm_fan_uk]

Workout @ Home, Wednesday 3rd Mar 8.00pm-10.15pm

Workout

----------

Grippers (no set):

- Warm up with ISG.

- RB160 - both hands, dogleg hand side.

- Right Hand, COC2 same as last week - poor technique.

- Left Hand 3 singles RB160, dog leg on fingers.

- Right hand COC2 2 attempts, both 6/7mm away finished with negative.

- Right Hand COC2 bare close holding spring.

- Left hand 3 singles dog leg on palm.

- Right Hand coc2 missed holding spring a different way, felt like the force my hand was generating was being applied sideways not in the plane that the gripper closes in.

- Left hand RB160 4 misses 1 super close, 2x1mm, 1x5mm.

- Right Hand, dog leg on palm 5 singles.

Notes: Right hand have one attempt at COC2, then closes holding spring. Left hand, start working closes on coc2 holding spring.

Bending:

60d bend - way off centre - made things tricky.

4+7/8 6mm - U to 1,1/4"

5" - U to 1,3/8

4.5" to 25-30 degrees.

Heel of left hand bruised from Sunday, decided to stop here as I was not at full throtle. Plan to lay off until hand is back to 100%.

Notes: Will hopefully have challenge bars by Weds 10th March, plan to start with 160kg and take things from there.

4" Block Pinch:

Right hand max 30lbs (full dl), broke 35lbs off floor.

Left hand max 20lbs (full dl), broke 25 lbs off ground.

Notes: Ripped crap out of left thumb, hopefully should be ok for Weds 10th.

ISG Pinch:

Max 8.1

Missed 8.2

Squeezes with 8.3, 8.4, 8.5.

Workout @ Gym, Sunday 10th Mar 11.00am-1.00pm

Workout

----------

Rolling Thunder

1 set 5 reps 20kg

1 set 3 reps 40kg

1 set 1 rep 55kg

Right Hand 1 single 67.5kg deadlift.

Left Hand 1 single 62.5kg deadlift.

Right Hand 1 single 67.5kg missed lockout.

Left Hand 1 single 62.5kg deadlift.

Right Hand 1 single 67.5kg partial lift.

Left Hand 1 single 62.5kg missed lockout.

Right Hand 1 single 67.5kg partial lift.

Left Hand 1 single 62.5kg partial lift.

Right Hand 1 single 67.5kg just broke off ground.

Left Hand 1 single 62.5kg just broke off ground.

Right hand 3 reps with 3 second hold, 55kg.

Left hand 3 reps first 3 secs, second 2 seconds, last missed lift.

Notes: Keep weight same for next workout.

French grip sumo deadlifts:

3 sets 5 reps

Notes: Try deadlifting every other week - back feels good, should progress well. Finished with 5 sec hold - forearms quite pumped.

Bench Press:

3 sets, 3 reps.

Notes: Plenty more to come.

Plate Pinches

Bests - right hand 2x15kg+8.5lbs, dropped before locking out - got blood blister on thumb.

Left hand 2x10kgs + 13.5kgs full deadlift - thumb still in bad way - didn't want to re-rip skin.

Notes: Very poor session thumb injuries didn't help, also possible that thumb was fatigued from holds with roling thunder/deadlift bar - drop for next session. Hope for better next session (thick pinch is still improving), consider prioritising if things don't improve.

[odin]

Great Log! Nice detail! Is your thumb feeling any better yet?

[wsm_fan_uk]

Sorry I didn't get around to replying Bob, can't remember how long it took to recover, when I rip down to flesh, it usually takes around 10 days to get back to normal.

Time to resurect this thread, not sure if I will keep it up to date or not but wanted somewhere to note todays session and this seems as good a place as any.

Plate Curls

=======

RH 10kg+2.5kg clamped as far away as possible from the hand:

5 reps, 5 reps, 5 reps, 5 reps, 6 reps.

LH same weight:

3 reps, 3 reps, 3 reps, 3 reps, 3 reps.

Felt good, attempt an extra rep in each set with both hands.

Plate Pinches

=========

Right Hand, 1 rep with 2x15kgs, 2x15kg 6 sec hold. 3 reps 2x15kg+3.5lbs. 6 failed attempts at 2x15kg+3.5lbs.

Left hand 6 failed attempts at 2x15kgs.

Very poor pinch workout, down on last workout. Maybe the plate curls took more out of me than I thought. On the plus side, managed to avoid damaging my thumb too badly.

No Thumbs Reverse Barbell Curls

=====================

3x12xSlightly overweight oly bar.

Fantastic exercise, first time doing it. Pretty tough, like the idea of going for higher reps, try to add a rep next time.

[wsm_fan_uk]

Plate Curls

=======

RH

2x5x10kgs

5x5x10kgs + 2.5kgs clamped on far side of plate.

LH

2x5x10kgs

2x4x10kgs + 2.5kgs clamped on far side of plate.

1x3x10kgs + 2.5kgs clamped on far side of plate, form was poor, lost control of last rep.

2x4x10kgs + 2.5kgs clamped on far side of plate (had 10-15mins rest before this set).

Going to take a break for 1-2 hours eore doing plate pinches and reverse curls.

[wsm_fan_uk]

Approx 2 hours later on Aug 20th:

Plate pinches

=========

RH 2x15kgs, 4 lifts incl. one 5 second hold, approx 10 attempts.

LH 2x15kgs, 1 lift, approx 10 attempts.

Thumbless Reverse Barbell Curls

=====================

2x13 reps, Overweight oly bar alone.

1x12 reps, Overweight oly bar, failed 13th rep.

Notes: Plate curls are still progressing pretty well, I feel like a rep with a 15kg plate isn't all that far away. Right hand, try 10kg with 1.25 kgs clamped at the edge of the plate and and 1.25kgs clamped further out, kind of like in this picture.

Plate pinches are aweful at the moment, poundages are limited by the finish on the plates (also see above pic). I am hoping that the plate curls are sapping my strength as my current performance is well below my best. I plan to prioritise plate pinches once I reach my goal of a strict curl with a 15kg plate, I think it's worthwhile to keep doing them if only to keep the skin around the thumb tough.

I'm finding the reverse curls to be a great (and brutal) exercise, they seem to be helping with the pain that I am experiencing in my forearms as a result of my plate curls.

[wsm_fan_uk]

Plate Curls

=======

RH warmup 2x5x10kgs

5x4x10kgs + 1.25kgs clamped at edge, 1.25kgs clamped further out.

LH warmup 2x5x10kgs

5x5x10kgs + 2.5kgs clamped on far side of plate.

Same as the other day, I will rest for a couple of hours and hit pinch and extensors. Will be moving up to the right handed weight for the left hand and adding a rep with the right hand. I'll be working up to 6/7 reps with the right hand before moving the weight up as there will be a fairly big jump to the next weight up.

My left forearm is screaming (not in a good way) so I'll be hitting the rubber bands, outer limits loops and thumbless reverse curls hard. I was hoping this problem would clear itself up as I get used to curling, but the left arm doesn't seem to be

[itch85]

hey, nice grip log, ive been training grip now for about 3 months, im on my way to closing #2, just a quick question, how are you adding the weight to your plates on your pinching, have you got your self a bar to go through the plates? cos im pinching 2 10kg and 3 5kg atm but there isnt anything at my gym where i can add just that little bit more weight to them cos i cant crack 2 15's or 4 5's off the floor yet, damn that glue

[wsm_fan_uk]

At the moment I am using an olympic loading pin, any form of bar will do though. I'll try and take a pic so you can see what I mean.

[itch85]

cheers, you got a nifty clamp for your plate curls, looks like it weighs a bit itself

[wsm_fan_uk]

itch85, I've uploaded a few pics of a pair of 15kg plates with added weight to my gallery (link in my sig).

The fact that the clamp enables me to add plates further away than the edge of the plate is handy. I am hoping that this will simulate the increased leverage of a 15kg plate (my current goal). The only problem is that it doesn't open wide enough for me to add a 1.25kg and a 2.5kg plate to the edge of the 10kg plate, meaning that the next difficulty level up from what I am lifting at the moment is likley to kick my arse! This is why I am looking to build up the reps a bit before my next increase in weight. The clamp is aluminium, so the weight is negligible.

If you're interested in plate curls, take a look at This Video, I watch this for inspiration from time to time.

[itch85]

cheers for those pics wsm_fan_uk, im gonna get a bar made up at work for us, i went for 4 5kg plates today couldnt quite break them off the floor, broke 2 10's with left hand which i was chuffed about. Also repped out 5kg plate curls, cos 5 to 10kg plate curls is a bit of a daunting challenge .

[itch85]

that video is mint of the plate curls, 15's seem a long way off for me atm but watching that makes me want to go and plate curl till my arms fall off. British aswell

[wsm_fan_uk]

Time for an update of this thread, didn't have time to train properly on Friday, so I warmed up my right hand and had a go at a 15kg plate and up it went for a strict rep The second rep didn't happen for me though. Didn't test my left hand as the tendonitis demanded rest.

This was my goal when I started doing plate curls and in light of the amount of pain in my forearms (particularly my left arm) I am taking this as a sign that it's time to specialise in something else for a while, although I would say that I really enjoyed the plate curls and feel that they're a great overall grip exercise.

My next goal? It's Rolling Thunder time. My previous best right handed is 73.75kgs, so I am setting a relatively modest goal of 80kgs (4x20kgs looks so much more respectable). I plan to train RT twice a week, with one goal attempt followed by 10 sub maximal singles. Weight will be increased in 0.625kg increments (microloads), meaning that if am able to hit my old max in my workout later today, in 10 workouts (5 weeks time) I will have reached my goal. I do not forsee all going to plan as I doubt I will be able to hit my old max right away, I will likley also waste time determining my 10 single max. Also, it may be that my microload weight is too great, I chose this weight as the increment down in weight would double the predicted time to reach my goal (too long I feel).

I will also be training plate pinches and plate curls (two exercises I feel compliment RT well), pinches will be goal attempts until I feel that my skin has sustained enough damage (ie enough to repair for training in 2-3 days time), plate curls will be a few singles with a 15kg plate, just so I don't loose the ability to do something that I trained hard to do, if these get too easy, I will add reps. I will be finishing each workout with 3 high rep sets (10-15 reps) of thumbless reverse curls and will be doing at least 3 sets of rubber band extensions every day in order to hopefully improve my forearm/hand health.

I also plan to do three sets of hammer curls after my weekly conventional weights workout as I don't have any dbs at home and feel that my brachio-radialis development is lacking.

Edited August 30, 2004 by wsm_fan_uk

[wsm_fan_uk]

I have just finished the workout that I outlines above and have learnt a great deal.

I am going to use a new notation to describe levels of sucess in a lift as follows:

1 = full rep completed.

h = hovered weight off ground but was unable to reach completion of lift.

b = barely broke weight off the ground but anable to keep it under control.

0 = No lift - unable to break weight off the ground.

Rolling Thunder

==========

Warmups:

10repsx20kg

5repsx40kg

1repx55kg.

Right Hand

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

1x65kg - easy

hx75kg

0x73.5kg

Singles at 62.5kg

1,1,1,1,1,1,1,1,1,1 (10 full singles)

Left Hand

-----------

1x65kg - reasonable

0x70kg

0x66.25kg

Singles at 60kg

1,1,h,1,h,h,h,h,b,h

Notes - most starkly obvious thing is that I have next to no tolerance to volume in this lift, if I don't get it the first time, I am unlikley to get within 2.5kgs on subsuquent attempts. Hopefully this will improve over time, in the mean time, it makes it all the more important to accurately identify true maxes. With regard to technique, my wrists are significantly stronger now than the last time I performed this lift, therefore I need to concentrate on keeping my wrist slightly "cocked" to take adventage of this wrist strength.

With regard to weights for next time, right hand max, try 73.125kg, then 10 singles with 63.125kg. Left hand (not as close to knowing maxes) try single with 66.875kg, then 10 singles with 59.375kg.

One Handed Plate Pinches

=================

Right Hand

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

2x15kgs x 1

2x15kgs+3.5lbs x h,1

2x15kgs+6lbs x h,b,1

2x15kg+8.5lbs x 0,0

Left Hand

-----------

2x15kgs x b,1

2x15kgs+3.5lbs x b,b,b,h,b,0

Notes - this went according to plan, however I did try one lift too many with the right hand and lost more skin that I would have wished. The first single flew up with my right hand leading me to believe that the RT work has provided a good warmup. I was disapointed with subsequent attempts (once again I think that the volume I had already sustained held me back). With this in mind, I will go straight in for the weight that stopped me last time and hope that it happens. If I suffer three no-lifts in a row, I will drop the weight to somewhere where I can get a few full lifts.

Wrist Plate Curls

===========

Right Hand

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

10kgx3,3,3

Right Hand

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

10kgx3,1,1

Notes - this exercise was going to be plate curls, but I discovered that I was unable to curl a 15kg plate after the work I had already done. Therefore I decided to switch to plate wrist curls (an exercise that I think may carry over to the RT better anyway). I will try to add sets of 3 reps over the forthcoming workouts.

Thumbless Reverse Barbell Curls

=====================

22.5kbs x 12,12,11

Notes - this lift seems to be progressing well, aim for 3 sets of 13 next time.

General notes - this is a brutal workout (for me), expecting to be recovered in time to do this twice a week may be unrealistic, will take it as it comes and aim for the next workout on Thursday or Friday.

[itch85]

good work man, id like to train grip when i go training 3 times a week but i find i dont recover fast enough sometimes :\ ohwell, im really the only person in the gym who trains grip everyone else just seems to rely on straps. my m8 who works there says to everyone i do mad shit with plates. anyhow keep up the good work seems like your grip is coming on nicely

[wsm_fan_uk]

Time for another once in a while update:

Rolling Thunder:

Right Hand

72.5kg x break from ground

5 singles at 64.375kg - increase next time.

Left Hand

66.25kg (?) x break from ground

5 singles at 60.675kg - increase next time.

Notes: I have cut back to a max attempt plus 5 singles (mainly to save time), I am disapointed with the lack of progress in my lack of progress in the 1 rep max test but I will continue for at least a few more weeks as I am making moderate progress with the 5 singles.

Irongrip Replica Pinch Setup:

Apparatus alone 1 rep

Apparatus + 20kg 1 rep

Apparatus + 30kg 1 rep

Apparatus + 32.5kg 1 rep

Apparatus + 35kg 1 rep

Apparatus + 37.5kg (0, break from ground, 0)

Notes - I've now get a good setup for this lift, I have a solid 2"x18" steel bar with a couple of cheap but reasonable collars holding the setup together - it makes the lift a lot easier not having to worry about plates shifting. I am currently using the setup 7mm short of maximum width. I will weigh the setup later just out of interest. 40kg seems like a good short term goal for me in this lift.

Wrist Plate Curl:

Right hand 10kg x 8 x 8 x 7

Left Hand 10kg x 6 x 6 x 6

Thumbless reverse barbell curls:

Missed today as wrist didn't feel good from wrist plate curls. Last workout I managed 25kg x12 x12 x 10. I like this lift and am making good progress.