Fist of Fury Posted November 25, 2016 Author Share Posted November 25, 2016 25/11/16 Morning workout: Extensor Bands Yellow 3x10 Ab Wheel 5 sets Grippers Credit Card Set (Left & Right) COC 104#, 5 sets to failure, didn't get many reps, this was hard this morning, I didn't have any chalk either which made it difficult. Evening workout: Grippers (Right)Credit Card Set COC 104# 5x51.5" Block Set GHP 128# 3x2Silver Bullet COC 142# 23 sec Grippers MMS (Left) COC 104# 2x2 COC 112# 1x1 GHP 125# 1x1 SM 133# 1x1 GHP 135# 1x0 Seated Cable Row 2x20, 2x15. Lat Pulldown 2x15 Tricep Pushdown 2x12 Silarukov Wrist Wrench Curl (Left) 7.5 kg 1x10 10 kg 2x8 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted November 25, 2016 Share Posted November 25, 2016 (edited) 2 hours ago, Fist of Fury said: Silarukov Wrist Wrench Curl (Left) 7.5 kg 1x10 10 kg 2x8 I love my wrist wrench but it will usually have me so worn out I can't work grippers for 3-5 days. I normally go pretty heavy (for me anyway) and deadlift with a flexed wrist. does it take anything away from your gripper training? Edited November 25, 2016 by Adam Juncker Stoopid phone Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 25, 2016 Author Share Posted November 25, 2016 7 minutes ago, Adam Juncker said: I love my wrist wrench but it will usually have me so worn out I can't work grippers for 3-5 days. I normally go pretty heavy (for me anyway) and deadlift with a flexed wrist. does it take anything away from your gripper training? Yes it's a great tool. Thick bar takes away everything from my gripper strength, well almost everything. My best close with left hand is 142 lb rated #3 but today I was missing the 135 lb GHP. That's because I'm focusing on thick bar with my left hand. I have no desire to be better with grippers with left hand anymore. It's very difficult to progress with thick bar and grippers at the same time. You can't be peaked at both at the same time. I know most people can't at least. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 27, 2016 Author Share Posted November 27, 2016 27/11/16 Ab Wheel/Romanian Deadlift 5 supersets Barbell Row 3x7 Zottman Curl/Reverse Zottman Curl Supersets 1x8, 1x7 (Phew, this reminded me why I'm not a bodybuilder) Front, Side & Rear Deltiod Work with Dumbbell 1x15, 1x12 ATB (S) + CCS Singles LT#2/GHP115# 43 kg x 1x5s Alternating five times with no rest. ATB (S) (Left hand only) 66.75 kg 1x5x5s Shallow Hub Two Hand Key Pinch 23 kg 2x8s RBA Thumb Pinch Left: 3-3: 2x8, 3-4: 1x7. Right: 3-3: 2x8, 3-4: 1x8. Wrist Developer Orange spring one notch up on both sides, 50 reps with each hand. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 2, 2016 Author Share Posted December 2, 2016 2/12/16 Status check with grippers. I'm planning on starting CBT next week. With the GHP 1.5" block as the goal. I missed a GHP 135# with a hair, so I'm basing my training on 133 lb since I closed the Super Master 133# last time I tried. After this I tried to see if my crush had improved anything or not. I got this easier GHP 146# from Cannon recently and I managed to close it with a deep set, almost parallel. Which was really nice, my best rated gripper close so far. Then I tried the easier COC#3 I have which has been rated to 142 lbs and I did five small reps with it, around 15 mm. I've done this before but this time it felt much easier. So KTA disaster has had some positive effects after all. For CBT I will only use the 1.5" block. My goal is to work myself up in the 140's range with that set. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 6, 2016 Author Share Posted December 6, 2016 6/12/16 Grippers (Right hand) CBT Week 1, Day 2. LGC Brutalizer (Left hand) 43 kg x 5 50 kg x 2 55 kg x 5 (0) 53 kg x 6 (0) Inch Trainer (Left hand) 66 kg 3 attempts, didn't get much air after rolling handle workout, good thing is that I got air on it. It felt approximately as heavy as 60 kg's did when I first made this handle seven months ago. I think I'm good for 62 kg's now. Slow but steady progress. I will stick to the wrist wrench and ATB, I think those two implements has the most carryover to lifting thick handled dumbbells. Rolling handles doesn't have much carryover at all for me. The feel is way different. Zottman Curl/Reverse Zottman Curl Supersets 3x8 (this is hard as hell, insane pump) Tricep Pushdown 2x30WD Orange Spring 3-3: 3x5 both hands GripTopz Lever Top Front +10 kg: L: 2x8s, R: 2x5s Rear +10 kg: L: 1x15s, R: 1x15s Rear + 12.5 kg 1x10s L&R Rear +17.5 kg 1x1 L&R Right wrist has lost a lot of strength. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 11, 2016 Author Share Posted December 11, 2016 8/12/16 Grippers (Right) CBT Week 1, Day 3. 10/12/16 Extensor Bands Yellow: 3x12 11/12/13 WW Curl 10 kg 2x8 ATB (S) (Right) 43 kg 3x8s ATB (S) / Grippers Credit Card Set (Left) COC#1 x 5 TNS 43 kg x 8s 53 kg x 1 COC 102# x 5 60.5 kg x 8s COC 102# x 5 68 kg x 5s COC 102# x 4 79 kg x 1 Grippers right after with no rest. WW (Left) 23.5 kg x 5s 28.5 kg x 5s 35 kg miss, 33.5 kg miss, 30 kg x 1 WW Reverse Wrist Curl 1x30, 1x13, 1x10. Euro Plate Lever Tested this for the first time, had to use gloves for it. Very difficult, added only 1.5 kg plate at the end made it difficult. Arnold Press / Lat Pulldown 3x12 Was tired today but it was a good workout because I realized two things. First, doing reverse curls with the wrist wrench is something I'm going to keep on doing, much more comfortable than with a barbell or dumbbell, I always hated reverse wrist curls because they way it feels. Second, doing plate lever stuff with the Euro Plate, or any other plate is also something I will continue with since it was so hard, lots of room for improvement there. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 13, 2016 Author Share Posted December 13, 2016 12/12/16 Left Hand Silver Bullet Grand Master 149# 1x7s 1x12s Some dynamic thumb work with RBA. 13/12/16 Right Hand Grippers CBT Week 2, Day 1. Closed the Grand Master 149# during warmup, not quite at parallel setting but almost. Missed the GHP 150# with 1 mm last week. Other than that, gripper work is going very good at the moment. WD Orange Spring 3-3: 2x10 both hands Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 16, 2016 Author Share Posted December 16, 2016 16/12/16 Grippers (Right) CBT Week 2, Day 2. Didn't feel as strong today but I used heavier grippers and got all the work done. LGC Brutalizer L: 57 kg x 2 (was going to do 2x2 but for some reason I forgot to do the second set ) R: 43 kg 2x8s IM Heavy Hammer 2x1 kg plates 1x8 3x1 kg plates 1x8 4x1 kg plates 1x3 Two Hand Pinch Silarukov 80 mm Block 57.7 kg 1x10s 61.7 kg 1x8s 65.2 kg 1x5s Zottman Curl (+2 kg) 2x10 Reverse Zottman Curl (+2 kg) 2x10 Push Ups 3 sets Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 3, 2017 Author Share Posted January 3, 2017 19/12/16 Grippers (right) CBT Week 3, Day 1. 23/12/16 Grippers (right) CBT Week 3, Day 2. Missed GHP 150# with a hair, might have actually closed it. 26/12/16 Grippers (right) CBT Week 4. 2/1/17 Grippers (right) CBT Week 5, Day 1. Quite far away on the GHP7 this time but the dogleg "landed" in a bad position when setting. Rest of the workout felt fairly hard but okay. Did some lifts with a 67 kg dumbbell with IronGrip 2.0, with left hand. 3/1/17 DO Deadlift (32 mm bar) 70 kg 1x5 105 kg 1x5 125 kg 1x2 135 kg 1x1 155 kg 1x1Added Straps 170 kg 1x1 Don't have anymore weights, I'm going to order a set of Eleiko powerlifting plates later tonight. I wanted to try my max today but decided to spare my legs for axle work, I think I'm good for 190 kg right now which isn't too bad since I have not trained deadlifts in a while. DO Axle 105 kg 3x5 Tried new spin-lock collars I got. The axle is a really difficult implement in my opinion. I'm going to work on it more now and focus on gripper a little bit with my left as well. Putting the rolling handles and Inch trainer away for a month or two to start the year. Grippers (left) Atomgripz 92# 5x7 TNS Light Concentration Curl 3x12 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 6, 2017 Author Share Posted January 6, 2017 6/1/17 Grippers (Right) CBT Week 5, Day 2. Grippers (Left) COC 102# 3x5 CCS Silver Bullet GM 149# 1x14s Silver Bullet COC 142# 1x12s IM Heavy Hammer Sup/Pro 1.5+1.5: 1x8 1.5+1.5+1: 1x6 1.5+1.5+1+1: 1x1 Arnold Press/Lat Pulldown Supersets 3x12 EZ-Bar Reverse Curl/Tricep Pushdown Supersets 3x12 WD Orange Spring 2-2: 1x2 3-3: 1x2 4-3: 1x1 4-4: 1x1 (Left only) 5-4: 1x1 (Left only) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 9, 2017 Author Share Posted January 9, 2017 8/1/17 Extensor Bands Yellow 2x10 Twist Yo Wrist 5 kg 3x5 9/1/17 Grippers (Right) CBT Week 6, Day 1 Finally closed the GHP 150 lbs today. It was with a deep set, around 15 mm. Still happy with it since a close is always better than no close. After I'm done with CBT I will focus more on MMS and try to enter the MM-ladder. Block set work was really difficult today, I had to drop down in grippers throughout the whole workout. Zottman Curl 2x10 Reverse Zottman Curl 2x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 10, 2017 Author Share Posted January 10, 2017 10/1/17 Two Hand Pinch 80 mm Block 35 kg 1x8s 55 kg 1x5s 60 kg 1x1 65 kg 1x0 65 kg 1x0 Barbell Row 60 kg 2x12 Barbell Clean 60 kg 1x5 Deadlift 110 kg 1x3 120 kg 1x3 145 kg 1x6 DO Axle 95 kg 3x8 IronBull Grips 2.0 Dumbbell Deadlift 67.5 kg: One full lift with left, didn't get much air with right. Delts, front, side & back 3x12 French Press 3x12 Really bad day, didn't have much energy. Will increase the rest time to 10 days between deadlifts. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 12, 2017 Author Share Posted January 12, 2017 12/1/17 Warmup Bulgarian Split Squats and Ab Wheel. Grippers (right) CBT Week 6, Day 2. Grippers (left) T x 10 TNS COC#1 x 5 TNS COC 102# x 1 TNS COC 104# x 1 TNS GHP 115# x 1 TNS GHP 125# x 1 TNS GHP 125# x 0 (3 mm off on this one) Silver Bullet GM 149# 1x29 seconds (ouch!) Then 1x10 TNS with Atomgripz 3 Deltoid Raise, front, side and rear 3x10 French Press 3x12 Hammer Curl alternating 3x10, 1x9. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 16, 2017 Author Share Posted January 16, 2017 16/1/17 Grippers (Right) CBT Week 7, Day 1 Grippers (Left) T x 10 TNS COC#1 x 5 TNS COC 102# 2x1 TNS COC#1 3x5 TNS Felt some kind of nerve problem so I backed down with COC#1 and decided to not do anymore grip with left today. IM Heavy Hammer (Right) 1 + 1 + 1 + 0.5 Sup: 3 kg: 10. 3.5 kg: 10. Pro: 3 kg: 10. 3.5 kg: 7 3 kg: 3. 5 kg Bumper Plate Wrist Curl (Right) 2x10 WW Reverse Wrist Curl (Right) 3x12 Zercher Squat 3x10 Arnold Press 3x10 French Press 3x12 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 18, 2017 Author Share Posted January 18, 2017 18/1/17 Chest Flyes 3x12 Shoulders 3x12 WD Orange Spring Up to 4-5 with both hands. Left hand has a bit more power and right hand was max effort. Seated Cable Row Supinated Grip 1x50, 1x25, 3x15. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 20, 2017 Author Share Posted January 20, 2017 20/1/17 Grippers (right) CBT Week 7, Day 2. Attempted GHP 150 lbs with 20 mm block set today. I recorded this attempt on video, it felt like it was very far off but when I viewed the video I saw that it was actually very close. So this is my new goal. Didn't do anything more today since my hand felt really beaten up by the WD from last workout. Worksets was really difficult and this was the first time during the program that I actually failed at the last rep. Didn't bother to do another set with a lighter gripper tough. Now it's time to rest and then test my max. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 20, 2017 Share Posted January 20, 2017 Hello Emil, it locks like you are making good progress with CBT. Have you used the intesity % as advised in Jedds book or did you use heavier %? By the way do you want to get rid of the two COC's after finishing CBT? 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 20, 2017 Author Share Posted January 20, 2017 1 hour ago, Jörg Keilbach said: Hello Emil, it locks like you are making good progress with CBT. Have you used the intesity % as advised in Jedds book or did you use heavier %? By the way do you want to get rid of the two COC's after finishing CBT? Thanks Jörg. To be honest I'm not sure if I'm making progress with this program I think the progress I've made with the narrow setting is only from KTA. I use a wider set (1.5") for CBT and I have not tested my max there yet but I hope to be able to close something around 10 lbs lower than my MMS with that set when I'm done. That should mean something in the high 130's to low 140's. I will attempt the COC 142# the first thing I do then go lower if I fail. I don't use the percentages, I use much harder grippers. Been using the 125 and 128 GHP's mostly. I regret that I didn't choose MMS for this program though since I have a much better array of grippers for that set. Ideally I would need a 120-123 lbs gripper for this set I'm using, which I dont have unfortunately. I'm not sure I want to get rid of the low #2's, they are kind of hard to find and I also want to set very high rep count with a #2, over 30 reps at least, so I need it for now 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 21, 2017 Share Posted January 21, 2017 I think the pecentages are much to low too! I will follow the singles program of bencrush ( Ben Edwards ) when i start again. It makes a lot of sence to me. I know the low 120 range is very hard to find. It took me very long to find them. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 21, 2017 Author Share Posted January 21, 2017 5 hours ago, Jörg Keilbach said: I think the pecentages are much to low too! I will follow the singles program of bencrush ( Ben Edwards ) when i start again. It makes a lot of sence to me. I know the low 120 range is very hard to find. It took me very long to find them. In my experience grip training doesn't work like powerlifting with precentages and reps. As for CBT I think it's much better to choose grippers after your ability to hold them shut. Much like you choose grippers after your ability to do reps when you do RRBT. I asked Jedd about this and he said if you can hold it for longer than 10 seconds you should move up to a harder gripper. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 23, 2017 Author Share Posted January 23, 2017 23/1/17 Grippers (right) CBT Week 8, Day 1. Grippers (left) T 1x10 TNS COC#1 - 5x2 TNS Zercher Squat 5x2 DO Axle 110 kg 5x2 French Press 3x15 Shoulders 3x10 Reverse Curl (EZ-Bar) 4x8 Chest Flyes 2x10 Wrist Curl 5 kg bumper plate 4x10 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 30, 2017 Author Share Posted January 30, 2017 30/1/17 Grippers (right) So this week it's time to test my max with the 1.5" block set. I do not feel good at the moment, caught some bug. But I tried anyway and I managed to close the COC 142# on the first attempt. Tried one more time but I dropped the setting block on the floor and when I had picked it up my power wasn't there to do the close. Didn't do anything other than that today. Seems like I've gained around 8 lbs or so from CBT. Which is really good, I'm really pleased with that and I will continue this program but with 20 mm block set when I feel good again. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 30, 2017 Share Posted January 30, 2017 Good progres! Keep going! 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted January 31, 2017 Author Share Posted January 31, 2017 31/1/17 Grippers Trainer 1x10 TNS COC#1 1x5 TNS COC 102# 3x1 TNS Grippers 20 mm Block Set (Right) GM 146# 1x0 (bad set) GM 146# 1x1 (MMS) GHP 131# 1x4 COC 102# 1x26 COC#1 1x32 Grippers MMS (Left) GHP 131# 1x1 New Goals: COC#2 - 35-40 block set reps COC#3 - 8 block set reps GHP 150# - 1 block set rep COC 153# - 1 block set rep Will continue to train with the axle and also with the Inch trainer but I will not train anymore with rolling handles since it doesn't give me anything. I will only test my strength on such implements. Will use the wrist wrench and adjustable thick bar as well. I'm not sure what goals to set on the axle since I haven't tried my max on it. I will start with 130 kg, that seems like a reasonable goal for me at this point. Will start CBT again when I feel good again, haven't got much nutrition the last two or three days. So I can definitely do two reps more with each gripper I tried today if I wasn't ill. Now I have to rest for a while, probably a few weeks. Quote Link to comment Share on other sites More sharing options...
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