Royz Posted December 10, 2014 Author Share Posted December 10, 2014 This is going to be my battle plan for grip the next few months: DAY 1: Grippers TNS + Fatbar (3 movements) 2-3 days rest DAY 2: Grippers TNS + Pinch (3 movements) 2-3 days rest DAY 3: Wrist every angle (5-6 movements) 2-3 days rest Repeat cycle. Going to alternate low rep stuff with volume days whenever I feel like it. And as usual I will be doing this on the same days I do my general strength stuff (because I don't have more time). The reason I'm doing grippers twice is because I have never felt stronger with grippers after a (semi) long break. I usually feel stronger with grippers if I do them very regularly. I've put wrist on a seperate day because I always run out of time at the gym and the wrist stuff is usually what ends up being skipped. I'm not sure at all if doing fat bar and pinch only once every 10 days or so is going to do anything for me. Wait and see I guess. Anybody any thoughts on my plan? Quote Link to comment Share on other sites More sharing options...
Royz Posted December 12, 2014 Author Share Posted December 12, 2014 Since the end of the year is approaching rapidly I've been thinking if I've made any progress this year. I feel I had very little consistency jumping through hoops al the time to keep my body in one piece. Going through my log I've found only three movements that definitely have improved this year. Do deadlift: Did 3x170kg in january and did 1x205kg in may. Huge progress in a short time, unfortunately after that I hit a brick wall and have been struggling with deadlifting for the rest of the year. Standing overhead press: Did 1x80kg in march and 1x90kg last month. That's an ok progress I guess, but struggling a bit with overhead now. Grippers TNS: Started doing grippers seriously again in september this year. Right: 2x #2 in september - 2xghp5 now Right: 1x #2 in september - 1xghp5 now I'm guessing that's about a 10lbs increase in 3 months. If I can keep that kind of progress up for a whole year I'll be TNS-ing my ghp7 by the end of next year. Ok so maybe that's a tiny bit optimistic... So in retrospect not a great PR year, but did get some good work in here and there. Next year I definitely want to do more consistant work for some fatbar and pinch goals and off course still going after my all time deadlift and overhead PR's, because I'll be hitting the big 40 in june! Quote Link to comment Share on other sites More sharing options...
Royz Posted December 13, 2014 Author Share Posted December 13, 2014 Training 12-12-14 Dips 10x 3reps BW+42,5kg DO Deadlift 10 x1x160kg Lower back slooowly loosening up. Definitely had some overuse issues I think. Been doing a lot of stretching and last week added some hip stretches. Those really helped I think. Was easier today to get into the proper position. Romanian deadlift 5x130kg/ 5x140kg/ 5x140kg Front lat pulley 15x75kg/ 12x85kg/ 10x95kg/ 10x95kg/ 10x95kg + Dumbbell back raises with chest on incline bench 4x20x10kg Plate curls 3x 10x medium size 10kg Front levers with leverage bar 3x10x5kg Back levers with leverage bar 3x10x7,5kg Mounted wristroller front/back superset x30kg/ x45kg/ x50kg/ x55kg Left/right with leverage bar 4x 30x2,5kg Left wrist was a bit sensitive today, so I only did light wrist stuff. Quote Link to comment Share on other sites More sharing options...
Royz Posted December 17, 2014 Author Share Posted December 17, 2014 Training 16 dec. 2014 A bit of a meh session. Had a rough night with my eldest little boy being ill so my CNS was definitely not up to par today. Overhead press seated on flat bench, no back support 9x 3x65kg + Grippers TNS Right 5x 5x#2 Left 4x 6xghp4 Grippers felt terrible today, but I was musceling through ok untill my middle finger on my left finger suddenly started to hurt on the 5th work set. Like it was bruised. So I after that immediately quit. Finger feels fine today. Zercher squat 5x80kg/ 5x90kg/ 5x100kg/ 5x110kg 2HP with two really fat 20kg's 3x/ 4x/ 4x/ 3x/ 3x Pffffff 1hp swings 'n holds with two fat 10 kg's 6 sets + Pullups 3x/ 4x/ 5x/ 6x/ 6x/ 6x Ain't feeling the pullup vibe at the moment. Dumb. Row knee and hand on flat bench 5x53kg/ 5x58kg/ 5x63kg/ 5x63kg/ 5x63kg Calf presses one legged 15x65kg/ 15x75kg/ 15x85kg/ 12x85/ 12x85/ 12x85kg Kick backs 10x14kg/ 10x16kg/10x16kg/10x16kg/10x16kg + Dynamic two hand pinch with modified thumb screws 5x 10reps Really wanna get my europinch device ready by the beginning of next year. Don't have the time for it, but it must be done. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 17, 2014 Share Posted December 17, 2014 It should be a relaxed time of the year but the flu is ghosting around. Same here. Quote Link to comment Share on other sites More sharing options...
Royz Posted December 17, 2014 Author Share Posted December 17, 2014 It should be a relaxed time of the year but the flu is ghosting around. Same here. Yep the 'most wonderfull time of the year'. Quote Link to comment Share on other sites More sharing options...
Royz Posted December 21, 2014 Author Share Posted December 21, 2014 (edited) Training 19 dec. 2014 Man was I tired today. Before I went to the gym I read my son a bedtime story and I actually dozed off every other sentence or so. Took me ages to get to the end. But with the exception of grippers it turned out to be an ok day for training. Floor press 8x 3x100kg + Grippers TNS Quit after 4 half assed work sets. No strenght there. So strange that grippers seem to be most affected by bad CNS even if heavy compound exercises are going ok. Could also be that I've been doing to much of the same thing with grippers, because the previous time was also meh. Going to try one more TNS session otherwise I'm switching to blocksets for a while. Barbell lunges 5x80kg/ 5x90kg/ 5x95kg/ 5x100kg PR You have to appreciate a PR where you can get them I guess. So strange I haven't done any lunges in a long while... My hamstrings are crazy sore right now. Dumbbell deadlift with Fatgripz, overhand to full lockout 1x63kg/ 1x68kg/ 1x70kg PR/ 1x68kg/ 1x68kg/ 1x68kg/ 1x68kg Going to do these more regularly again. Just wanted to see where I stood today and I actually hit a PR! Hangs on rotating handles with Fatgripz, overhand In seconds 15s/ +10kg 8s /+10kg 8s /+10kg 7s/ +10kg 6s + Kick backs 10x14kg/ 10x16kg/ 10x18kg/ 6x20kg Cable row wide grip 10x100kg/ 6x120kg/ 6x120kg/ 6x120kg/ 8x120kg + Dumbell back raises, chest on incline bench 10x16kg/ 8x20kg/ 6x22kg/ 6x22kg/ 6x22kg Alternate dumbbell curls with Fatgripz 5x20kg/ 5x24kg/ 5x28kg/ 5x30kg PR (for fatgripz curls) Wow curl power is coming back fast. I think this is only the fourth time I've done any heavy curling this year. Last set was an old fashioned, no pain no gain, balls to the wall, stupid set, used some momentum, but still fairly strict, not like the 'monkey curls' you see some guys do at the gym. + Seated calf presses one legged 10x80kg/ 10x90kg/ 6x100kg/ 6x100kg/ 20x80kg Edited December 21, 2014 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted January 2, 2015 Author Share Posted January 2, 2015 Happy newyear everybody! This has been an awfull holiday season for me. My wife and eldest son were ill from 23th and still are and all I basically did was nursing them and trying to dodge the virus myself. Not very succesfull at that last bit as I'm certainly not feeling up to par right now. Also seemed to have lost my ghp5 at the gym. It might have fallen out of my bag. I'm still hoping I just misplaced it since this is my stepping stone to TNS #2.5. Managed to squeeeeze in two trainings, but my CNS wasn't all that great. 27 dec. 2014 Dips BW +45kg 10x3 DO deadlift 10x 1x170kg Barbell wrist curls with Fatgripz 15x34kg/ 10x44kg/ 10x49kg Not for me this one. I've got terrible dexterity in my thumbs and I felt a mild strain because of that after doing these. Reverse wrist curl 4x15 x18kg Front lever 4x15x 5kg Back lever 4x15x 7,5kg Mounted wristroller x30kg/ x45kg/ x60kg/ x60kg 30 dec. 2014 Overhead press seated on flat bench 4x60kg/ 3x65kg/ 3x67,5kg/ 3x67,5kg /3x67,5kg/ 10x55kg/ 10x55kg/ 10x55kg + Grippers ghp blockset Right 8x single attempts #2.5, some closes, some misses Left 8x double attempts #2, some closes, some misses Pfffff Zercher squat 6x90kg/ 6x100kg/ 5x110kg/ 5x115kg Me likey. + Kneeling landmine press 8x25kg/ 8x25kg/ 8x25kg/ 6x30kg Decided to throw in another pressing movement, because I was a bit disgusted by my overhead performance today. 2HP, two really thick 20kg's 3x/ 3x/ 3x/ 3x/ 5x/ 7x Getting a little bit of a hold on these. + Pullups 3x/ 4x/ 5x/ 6x/ 5x/ 5x Plate rows, two fat 10kg's 4x/ 4x/ 4x/ 4x/ 7x Dumbbell rows 12x43kg/ 12x48kg/ 12x53kg/ 12x53kg Dynamic pinch with modified thumb screws on vulcan Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 2, 2015 Share Posted January 2, 2015 Oh dude that is irritating! Sorry to hear that. Hope it gets better at home soon. Hope they heal up soon. As for the lost gripper, what a freakin irritating people inhabit this planet. If I find something somewhere i return it to the most logical place where someone would ask if it would be found. Same as with your Fatgripz a while ago. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted January 3, 2015 Author Share Posted January 3, 2015 Woohoo found my ghp5. It wasn't lost after all. Found it in my gym bag, which I had searched thoroughly already... Strange. 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted January 3, 2015 Share Posted January 3, 2015 Woohoo found my ghp5. It wasn't lost after all. Found it in my gym bag, which I had searched thoroughly already... Strange. Nice! That's great news. Maybe for the future, you can make like labels with your name and phone number, and put it on your stuff? For grippers you can wrap it around the spring Quote Link to comment Share on other sites More sharing options...
Royz Posted January 4, 2015 Author Share Posted January 4, 2015 Woohoo found my ghp5. It wasn't lost after all. Found it in my gym bag, which I had searched thoroughly already... Strange.Nice! That's great news. Maybe for the future, you can make like labels with your name and phone number, and put it on your stuff? For grippers you can wrap it around the spring Yes that occured to me too. I might do that, althought it would be hard to put a tag on a pair of fatgripz. Quote Link to comment Share on other sites More sharing options...
RTvG Posted January 4, 2015 Share Posted January 4, 2015 Yes, That sort of things happens to me all the time... Woohoo found my ghp5. It wasn't lost after all. Found it in my gym bag, which I had searched thoroughly already... Strange. Quote Link to comment Share on other sites More sharing options...
Royz Posted January 13, 2015 Author Share Posted January 13, 2015 Well I've been ill all of last week. Some kind of flu. Probably the same thing my wife and kid had. Ten days ago was my last training. Energy very low, but I have to get back in the saddle. DIps 5x BW+30kg/ 5x BW+35kg/ 9x BW+40kg + Grippers ghp blockset 1.5" Right 9x#2 / 9x#2 Left 9xghp4/ 8xghp4 Decline bench press 12x90kg/ 9x100kg/ 9x100kg Do deadlift 5x125kg/ 5x145kg/ 5x165kg Romanian dead 15x100kg/15x100kg/15x100kg Also; Dumbbell wrist curls, reverse wrist curls, front+back levering, lefties-righties, Wristroller Quote Link to comment Share on other sites More sharing options...
RTvG Posted January 13, 2015 Share Posted January 13, 2015 Good to see you back at it! Quote Link to comment Share on other sites More sharing options...
Royz Posted January 13, 2015 Author Share Posted January 13, 2015 Good to see you back at it! Thanks Bob. Good to be out of 'sick bay'. Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 13, 2015 Share Posted January 13, 2015 Good for you man. Sick sucks lol Knock on wood, still feel good, with lots of people sick in this area where I live. Quote Link to comment Share on other sites More sharing options...
Royz Posted January 17, 2015 Author Share Posted January 17, 2015 (edited) Still feeling very low in energy. Hopefully just some lingering effects of that flu. Training 16 january 2015 Standing overhead press 5x60kg/ 5x65kg/ 8x70kg + Grippers ghp 1,5" blockset Right ghp5 4x/ 5x/ 4x/ 3x Left #2 4x/ 4x/ 3x/ 3x Kneeling landmine press 3x12x 20kg+bar Zercher squat 5x85kg/ 5x97,5kg/ 8x110kg Lack of energy was really showing here. Felt sort of dizzy after each set. 2hp 2x20kg really thick 3x/ 3x/ 10x!/ 5x +5kg Pinch row with 2x10kg thick ones 5x/ 5x/ 10x Dumbbell rows 12x43kg/ 12x48kg/ 12x53kg/ 12x58kg Seated calf presses one legged 20x60kg/ 20x70kg/ 20x75kg/ 20x80kg Dynamic pinch with modified thumb screws, two hands simultaneously 6 sets Alternating dumbbell curl 10x20kg/ 10x26kg/ 10x28kg/ 8x30kg Tuck levers Edited January 17, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted January 22, 2015 Author Share Posted January 22, 2015 Energy levels are getting better, still not 100% though. Training 20 january 2015 Floor press 5x80kg/ 5x90kg/ 8x95kg + Grippers ghp blockset 1,5" Right 3x1x #2.5 Left 3x1x ghp5 Not feeling the grippers yet. Incline bench press 4x10x 80kg First time I've done this in years. Shoulder feeling good. Barbell lunges 5x75kg/ 5x85kg/ 5x95kg Really shakey. Overhand dumbbell deadlift with fatgripz 5x43kg/ 5x53kg/ 4x63kg/ 4x63kg/ 4x63kg/ 4x63kg + Horizontal legpress machine 10x109kg/ 10x125kg/ 10x141kg/ 10x157kg/ 10x165kg Just testing this one. Knees feeling good. Hangs with Fatgripz on rotating handles In seconds 8s/ 12s/ 14s/ 14s Barbell row 8x90kg(fg)/ 10x110kg/ 6x120kg/ 12x100kg Should've let the 120kg alone, had planned to do sets of 10 reps.. Alternating dumbbell curl with fatgripz 5x22kg/ 5x28kg/ 8x24kg Quote Link to comment Share on other sites More sharing options...
Royz Posted January 26, 2015 Author Share Posted January 26, 2015 (edited) Well I'm not even going to log my last training. It was a complete disaster. I was still sore from last training, which was already a bit strange because that was like four days ago. Mostly I'm not sore for that long. On the first exercise some muscles on the inside of my forearm started to cramp, but I decide to ignore that. Stupid. Than I started deadlifting. It felt absurdly heavy from the get go and my hamstrings still felt sore. Strenght wise my deadlift seems to be back where I started at the beginning of last year. I don't get it. But anyway I ended up hurting my back with a weight I used for warm ups just two months ago... Just great. No more deadlifting for a couple of months, at least. Once my back isn't insanely stiff anymore I'm going to do lots of goodmornings and barbell rows for a while. Back to the drawing board once again... Edited January 26, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 26, 2015 Share Posted January 26, 2015 It is a difficult one Roy. I really think it's a lot of mental vs. daily stressors that cost that much energy in you point of life. I am now getting some more breathing space again now that my youngest is 5. You're at this moment in the rush hour of your life. Think you need to accept that for a while and just do workouts for now that give you the feeling that you have 'worked out', know what I mean? Not setting any goals, just work out, uses machines, get the muscles tired, pumped and take a nice hot shower. At this moment these workouts will give you more satisfaction than needing to hit certain weights and you 'fail' to reach them in a certain session. Feel strong? Good, use it that session. Take it a bit more how it comes....doing the same here, although I have a little bit more room now for getting some more structure in again. 3 Quote Link to comment Share on other sites More sharing options...
Royz Posted January 26, 2015 Author Share Posted January 26, 2015 It is a difficult one Roy. I really think it's a lot of mental vs. daily stressors that cost that much energy in you point of life. I am now getting some more breathing space again now that my youngest is 5. You're at this moment in the rush hour of your life. Think you need to accept that for a while and just do workouts for now that give you the feeling that you have 'worked out', know what I mean? Not setting any goals, just work out, uses machines, get the muscles tired, pumped and take a nice hot shower. At this moment these workouts will give you more satisfaction than needing to hit certain weights and you 'fail' to reach them in a certain session. Feel strong? Good, use it that session. Take it a bit more how it comes....doing the same here, although I have a little bit more room now for getting some more structure in again. You are right off course. I have changed my plans for the beginning of this year and going to do a bit more 'bodybuilding' type trainings for a while, with some grip stuff added. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted January 31, 2015 Author Share Posted January 31, 2015 (edited) I'm not going to do full body workouts anymore. I've done that for the past 3?years and it's time for a change. So this is my 10 day split (for now), see how that goes. day 1: 5x Pressing + 1x biceps, 1x grippers, 3x thickbar day 2: 5x Puling + 1x triceps, 5x wrist day 3: 5x Lower body, 1x grippers, 3x pinch Had a really nice training yesterday. Finally had my energy back. On most of the movements I worked up to a 5 rep max, without compromising form (much). Going to be doing that for a while. Standing overhead press 5x60kg/ 5x65kg/ 5x70kg/ 4x75kg Bench press 5x90kg/ 5x100kg/ 5x105kg/ 5x110kg Dips 5x bw+35kg/ 5xbw+40kg/ 5xbw+45kg Decline press 5x100kg/ 5x105kg/ 5x110kg Steep incline dumbbell press neutral grip 5x24kg/ 5x28kg/ 5x32kg/ 5x34kg Dumbbell side raises 15x12kg/ 12x16kg/ 10x18kg/ 10x20kg/ 10x22kg/ 6x24kg Grippers TNS Done in between first sets of pressing Right ghp4 39 reps in 6 sets left ghp4 30 reps in 6 sets Overhand dumbbell deadlift with Fatgripz 3x53kg/ 3x63kg/ 3x65kg Hangs rotating handles with Fatgripz bwx20sec./ bw+8kg x12sec./ +12kgx10sec./ +16kgx8sec. Dumbbell farmers hold with Fatgripz 40kg dumbbels 2x40sec. Alternating dumbbell curls with Fatgripz 5x24kg/ 5x26kg/ grip cooked took Fatgripz of / 5x28kg/ 5x30kg/ 4x32kg Edited January 31, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 31, 2015 Share Posted January 31, 2015 There ya go, good workout buddy! Quote Link to comment Share on other sites More sharing options...
Royz Posted February 4, 2015 Author Share Posted February 4, 2015 Made my own pre-workout supplement today. I have been using Assault by Musclepharm mostly and I have always been very pleased with it. However like all other pre workouts it contains over 40% dextrose (=sugar) and besides a hand full of proven ingredients it also contains a bunch of exotic ingredients which are neither proven or studied. In fact there are only a handfull of (legal) ingredients that are more or less proven to enhance athletic ability. So I decided to only buy those ingredients and make my own pre-workout. This is my mix, per serving. - Caffeine 200mg - Creapure creatine 5000mg - Beta alanine 2500mg - Citrulline malate 3000mg That's all! Mixed with fruit juice for flavor. Much cheaper than a pre-workout supplement. Got a 100 servings for approx. 40,- euro. Had two more ingredients on my short list, but haven't bought them yet. First see how this works. - L-arginine - Taurine Quote Link to comment Share on other sites More sharing options...
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