Fist of Fury Posted March 14, 2018 Author Share Posted March 14, 2018 I need to set some new goals. It's important to have goals and to write them down. I just realized that the last 6-9 months or so I haven't really had any real goals. I had the Grade 5 bolt as a goal which I almost got a few weeks back. Missed with only two degrees or so. I've decided that I will not do anymore serious bending now, because it's a bit too hard to progress with other grip stuff at the same time. I will probably bend some bolts and nails randomly just for fun sometimes (it is a lot of fun). But I have to stay away from it to reach more important goals I think. Been struggling with motivation a lot lately, partly because I had no goals but also because I've been sleeping very poorly. My new goals will be: Close both my Tetting Elite's (174# & 177#) Lift an Inch dumbbell Both of these are hard feats but that is good because my goals when I started was too low, I feel that was part of the reason I lost track the last year after I closed the #3. For pinch my goals for now are: 2x15 Eleiko Plates 30 kg Gold Bar Fatman 40# Blob 50 lbs (need to find one) Those are a bit easier and I hope to get it done in a not too distant future. I also want to be able to deadlift 200+ kg with double overhand grip. So that will be a goal as well. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 14, 2018 Author Share Posted March 14, 2018 Wed 14/3/18 WD2 B5-F4 - 5x1 DO Deadlift 100 kg 5x5GripTopz HorneTop 44 kg 5x1 FGX Dumbbell Hold 32.5 kg 3x8 seconds Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted March 15, 2018 Share Posted March 15, 2018 Great goals. Train hard. I am sure you will get them! 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 15, 2018 Author Share Posted March 15, 2018 Thu 15/3/18 GrippersTNS RBAF 1-1 x 10 RBAF 4-4 x 5 30 mm Block 115# 3x1 131# 3x1 123# 2x3 TNS 115# 5x1 91# 1x8 2 Finger Close 71# 1x5 RBAF Straphold 5-5 with +2.5 kg from CCS. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 16, 2018 Author Share Posted March 16, 2018 Fri 16/3/18 Started with a few angry sets of bench press. GrippersCCS 71# 1x15 115# 3x1 96# 3x3 71# 1x20 1H GB Pinch 12.9 kg 1x10 17.9 kg 1x2 19.1 kg 3x10 seconds Did this during squats, my heart didn't like to be away from 5x10 for almost two weeks Fatman 40# 4x4 (1m) drags IMHH Sup/Pro 3x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 18, 2018 Author Share Posted March 18, 2018 Sun 18/3/18 Grippers MMS 43# 2x12 #1 2x8 96# 2x5 112# 1x2 123# 1x1 133# 1x1 (barely closed) 140# 1x1 (missed with right and barely closed with left) 135# 1x1 (barely closed) 133# 1x1 (barely closed) 123# 1x4 115# 1x4 102# 2x8 91# 2x12 Didn't do any other training today, wanted to see where my low point was. Hands are sore from pinching as well. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 19, 2018 Author Share Posted March 19, 2018 Mon 19/3/18 1H GB PinchRH: 12.9 kg x 10, 17.9 kg x 5, 22.9 kg 4x1, 25.3 kg - fail, 25.3 kg - fail.LH: 12.9 kg x 10, 17.9 kg x 5, 22.9 kg - fail, 20.4 kg 3x1, 24.1 kg x 1, 25.3 kg x 1, 26 kg x 1. Grippers MMS 43# 1x10 71# 1x5 91# 1x2 115# 1x1 135# 2x1 131# 3x1 115# 2x5 102# 2x8 71# 1x20 Heavy Set Practice 176# - Set to parallel once with each hand. 1H Plate Pinch 2x10 kg 4x15 seconds Fingerwalk 3x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 21, 2018 Author Share Posted March 21, 2018 Wed 21/3/18 (BW: 99.5 kg) WD2 Reverse B1-F1 – 1x10 B2-F2 – 1x8 B3-F3 – 1x6 B4-F4 – 1x3 B5-F4 – 5x1 Supination B1-F1 – 3x8 Pronation B1-F1 – 3x8 Zottman Curl 10 kg 3x12 Cable Push-Down 42.5 kg 3x5 DO Axle Deadlift 30 kg 1x20 50 kg 1x12 70 kg 1x8 GripTopz HorneTop 45 kg 5x1 DO Deadlift 90 kg 1x5 105 kg 5x5 90 kg 1x5 70 kg 1x8 Pull-Up (Neutral Grip) 1x4 (rpe9), 1x4 (rpe10), 1x3 (rpe10) Green Band: 1x3 (rpe10) Short rest between sets. FGX Dumbbell High Pull 22.5 kg 1x12 Hold 32.5 kg 3x8 seconds Was going to do more high pulls but realized after one set that it's probably smarter to keep the volume low. These lifts are much harder than the weight suggests. It's sort of like an overcrush with grippers. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 23, 2018 Author Share Posted March 23, 2018 Thu 22/3/18 Grippers TNS 78# x 1x5 91# 1x5 102# 1x5 112# 1x1 123# 1x1 (Right hand only) 30 mm Block Set 131# 3x1 CCS 91# 1x1 slow close with micro reps (30 with right & 26 with left) 91# 1x1 slow close with micro reps (50 with right & 22 with left) TNS 43# 1x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 23, 2018 Author Share Posted March 23, 2018 Fri 23/3/18 Started with squats. Grippers RBAF 3-3 x 5, 5-5 x 2x1, 7-7 x 1, 8-8 x 1 CCS 102# 1x1 112# 1x1 Vulcan CCS 6# 1x3 7# 1x2 8# 1x1 9# 1x1 10# 1x1 CCS 112# 1x3 102# 1x5 71# 1x12 1H GB Pinch 12.9 kg 1x10 17.9 kg 1x5 20.4 kg 1x10 seconds 19.8 kg 2x10 seconds Fatman 40# 4 attempts, didn't budge it. Then close grip bench up to 90+ kg, felt weak, triceps and back was really sore from push downs and pull ups. IMHH Sup/Pro 3x15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 25, 2018 Author Share Posted March 25, 2018 Sun 25/3/18 Grippers Warmup RBAF 1-1 x 10, 3-3 x 5, 5-5 x 5, 7-7 x 5 MMS 102# 1x5 112# 1x2 125# 1x1 131# 1x1 146# - one attempt, couldn't quite get it, LH felt better. 137# 2x1 30 mm Block Set 137# 1x1 (off by a mm with left). 137# 1x0 (off by a hair with right and by 1-2 mm with left. MMS 131# 1x1 (was going to do a double but a single was all I had in me) 115# 2x5 96# 1x10 71# 1x20 Heavy Set Practice 176# - Set to parallel once with each hand, right felt better (probably first time ever). Will do the exact same thing tomorrow between sets of squats. I need to bring my low level up at least 10-15 pounds to be sure I can close the MM1. It should not be all that difficult since I was around 150 lbs last summer. I probably need to be around 155 lbs for the MM1 though. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 26, 2018 Author Share Posted March 26, 2018 Mon 26/3/18 1H GB Pinch 12.9 kg 1x10, 18.1 kg 1x2, 20.6 kg 1x1, 23.1 kg 2x1, 24.3 kg 2x1, 24.8 kg 1x1 (could've continued but decided to stop there). Grippers MMS 43# 1x10, 71# 1x5, 91# 1x5, 102# 1x3, 112# 1x1, 125# 1x1 146# 1x1 (barely with right after three pumps, missed with left). 146# 1x0 (missed both hands). 137# 3x1 131# 1x2 128# 2x2 123# 3x3 115# 3x5 Smooth Negative 153# 3x1x5 seconds 1H Plate Pinch 2x10 kg 1x15 seconds +2.5 kg 1x8 seconds +5.0 kg 1x1 rep +2.5 kg 1x15 seconds Fingerwalk 2x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 28, 2018 Author Share Posted March 28, 2018 Wed 28/3/18 (BW: 100.5 kg) WD2 Supination 1-1 - 3x8 Ulnar Deviation 1-1 - 3x8 Reverse 1-1 x 10, 2-2 x 8, 3-3 x 6, 4-4 x 3. B5-F4 x1 F5-B4 x1 B5-F5 - 3x1 Grippers MMS 71# 1x10 96# 3x3 Smooth Negative 153# 3x1 MMS 96# 3x3 71# 1x10 1 Hour of rest and some mobility exercises Alternating Curl 10 kg 2x8, 13 kg 2x8 1H Oly Barbell Curl 3x3 Alternating Curl 10 kg 1x8 Cable Push-Down 42.5 kg 3x5 DO Axle DL 30 kg 1x10, 50 kg 1x12, 70 kg 1x8, 90 kg 1x5 GripTopz HorneTop 47.5 kg 3x1 50.3 kg 1x1 52.8 kg 1x1 42.8 kg 1x5 seconds DO Deadlift 110 kg 5x5 90 kg 1x5 70 kg 1x8 Wrist Wrench (60 mm) +25 kg 1x2 +30 kg 1x1 +35 kg 1x1 +35 kg 1x0 Neutral Grip Pull-Up 5x3 FGX Dumbbell High Pull 22.5 kg 1x12 Hold 32.5 kg 4x8 seconds Left hand felt weaker today, I think it's because I'm not used to train grippers with left hand this much. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 29, 2018 Author Share Posted March 29, 2018 Thu 29/3/18 Did some CCS practice with the Vulcan, up to level #11. Then 10x5 with the GHP 91#. Then some rest and some pinching and grippers MMS. Up to +7.5 kg with 2x10 Eleiko plates with left hand, almost got it with right hand. I did this while doing 25 singles with the GHP 125#. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 30, 2018 Author Share Posted March 30, 2018 Fri 30/3/17 Started with bench press today. I will start a real bench press program in the coming weeks. Technique starts to feel better and I have started to gain some sort of base strength in it. When I tried 5/3/1 in October I had no base strength at all and I was not able to do all the 5-rep sets even using a TM of 90% of 1RM. What I did was basically just two sets per week, with 40-50% of 1RM and repping to failure, ending at 45-50 reps in total most of the time. Then some weeks I did some heavy singles with 90-95% of 1RM. Endurance and technique feels a lot better now. I also decided to only focus on narrow grip, wide grip just never feels good for me. So all my bench presses will be shoulder width. I might add some over head press later on when I feel ready. I was trying to do too much too soon back in October and that was the reason I got some minor injuries. So I will add exercises (volume) slowly so the body can adapt from now on. Did grippers and pinch in between bench press and squats. This was last week of BBB. I will go for lower reps now for 2-3 months before I go back to BBB again. 1H GB Pinch 12.9 kg 1x1 17.9 kg 1x5 20.4 kg 3x10 seconds Grippers MMS 43# 2x10 91# 1x2 115# 1x1 COC#2.5 - 1x1 142# 1x1 (missed with a hair with LH) 135# 1x1 (missed with RH) 128# 3x2 123# 3x3 115# 3x5 Smooth Negatives LH: 153# 1x3 seconds RH: 153# 3x1x5 seconds Left hand didn't feel safe so I stopped after the first one. Blob Board Drags Fatman 40# RH: 5, 2, 3. LH: 2, 4, 2. Deload next week. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 2, 2018 Author Share Posted April 2, 2018 Mon 2/4/18 Grippers MMS T 2x10 78# 1x5 91# 1x5 102# 1x1 112# 1x1 123# 1x1 Isometric Crush COC#3 Filed 1x5 seconds MMS 78# 2x5 1H Plate Pinch 2x10 kg +2.5 kg 1x10 seconds 1H GB Pinch 17.9 kg 1x5 20.4 kg 3x3 Fingerwalk 1x1 1x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 4, 2018 Author Share Posted April 4, 2018 Wed 4/4/18 WD2 3-3 - 3x3 GripTopz HorneTop 37.5 kg 3x3 DO Deadlift 40 kg 1x20 60 kg 1x12 80 kg 1x8 95 kg 1x5 115 kg 5x5 95 kg 1x5 80 kg 1x8 FGX Hold 35.5 kg 1x6 seconds 3" Dumbbell DL 40 kg 1x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 9, 2018 Author Share Posted April 9, 2018 Mon 9/4/18 Grippers Silver Bullet RH: Elite 174# - 10 seconds, fumbled with the set and the weight plate landed right on my chalk bowl. Chalk all over the floor!!! LH: COC#3 153# - 12 seconds. MMS 91# 1x5 102# 1x5 RH: 123# 1x5 LH: 123# 1x6 Smooth Negative RH: FBBC 158# 3x1x5 seconds. LH: COC#3 153 3x1x5 seconds. Then I was going to train with the blob and I had no strength at all. Contacted Silarukov and I hope they have some blob trainers in stock, otherwise I will never train with blobs again. It's stupid, trying to lift something you can't lift. Very bad way of training. IMHH Sup/Pro 3x8 Fingerwalk 1x1 2x1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 11, 2018 Author Share Posted April 11, 2018 Wed 11/4/18 Did some reverse curls, rows, 1H deadlifts and fatbar today and at the end of the workout I just realized this will never work for me. I will only do powerlifting and grippers from now on. I don't care how long it takes me to reach my gripper goals. It's just not possible for me to train more grip than grippers if I want to gain anything on them. With the progression I have now it will take me 80 years before I do something decent. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 13, 2018 Author Share Posted April 13, 2018 Fri 13/4/18 Very bad date to train bench press on but it turned out very good. Getting stronger every week on it. Going for amrap sets each week. Need to deload next week tho so I don't hit a wall too soon. Squats Good. Plate Pinching Decent. Grippers Bad. Barely missed the LT#3 with left hand and was about 3 mm off on the 153# #3 with right. Results are okay considering the circumstances but the feeling is very bad. Ironmind Hub Very good, haven't touched it in three years, got 28 kg easily with left and barely with right. Then went for 30.5 kg, was 100% sure I was going to get it but it didn't move. Not so strange, increasing 2.5 kg on the hub is probably like increasing 25 kg on squats or deadlifts, or something like that. Cable Pull-Down 42.5 kg 3x5 40 kg 1x5 These were done very strict today, will up the weight next time and do cheat reps. Was going to do Pull-Ups but decided not to. Biceps were extremely sore from reverse curls, went a bit too crazy with them last workout. Feeling some pain on the back of my right wrist and hand. Have felt this for quite some time now. A sign of overtraining and it's probably one of the reasons grippers feels like shit now. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 16, 2018 Author Share Posted April 16, 2018 Mon 16/4/18 Tried some high bar squats today and it felt pretty good. I actually think I'm stronger with these than with the cambered bar squats because I'm able to use my grip much more, which is the strongest part of my body. However I did feel some strain in my left shoulder on the top set, so I've decided to only do these after bench press from now on. I have tried these a few times the last few weeks and I have noticed that the warmup I do for bench press helps me with the shoulder issues I have with squats. Low bar will probably never happen but I do think there's a good chance I can do high bar squats regularly in the future. Grippers COC#1 - 5x3 1H Plate Pinch 2x10 kg + 2.5 kg 3x15 seconds. 1H GB Pinch Cleaned it off and had to re-chalk the whole thing, took me about 10 minutes Worked up to 26.15 kg with right but could only get some air with it, left was weaker today, probably from the hubbing on last session. This weight will be easy when I'm fresh I think. Hold 20.4 kg 3x10 seconds. GripTopz Stub Up to 15 kg with right, left hand was dead. Fingerwalk 2x1 1x1 (drop set) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 16, 2018 Author Share Posted April 16, 2018 I'm going to try a new approach to my grip training. Unfortunately I have to adapt my gripper training to other shit going on in my life, illness and other shit. It is what it is, the only thing I can do about it is to change my training unfortunately. So I'm thinking of trying grippers twice a week and pinch twice a week. No thick bar, only normal deadlifts and rows. One week with high intensity grippers and static holds with the pinching. Followed by one week of very light grippers, recovery work only and singles attempts with the pinching. I will alternate it like this and see how it goes. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 25, 2018 Author Share Posted April 25, 2018 Sat 21/4/18 1H GB Pinch Up to 26 kg with right and 24 kg with left, standing on 20 kg bumpers. SR 50 mm RH Up to 78 kg with left and 75 kg with right standing on 20 kg bumpers. Mon 23/4/18 Grippers Silver Bullet Elite 174# attempt with right hand, couldn't hold the bullet. MMS COC#3 142# three closes with left and one close and two misses with right. 25/4/18 Reverse Bending Decided to bend the last Grade 5 bolt I had, only got it to around 30 degrees. Grippers MMS GM 149# 6x1 GHP 137# 3x2 GHP 128# 3x3 GHP 115# 3x5 20 mm Block COC 102# 2x10 Finally a gripper workout that didn't make me depressed. Back training with rows and deadlifts later. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 29, 2018 Author Share Posted April 29, 2018 Sun 29/4/18 Very poor nights sleep. Didn't go to bed until 2 A.M, woke up at 5 A.M then never really fell asleep for real again. Decided to try grippers anyway... Grippers MMS GM 149# 4x1 (missed last single with left) T6 140# 1x2 (missed last rep with left) GHP 137# 2x2 GHP 131# 3x3 GHP 115# 3x5 Pinch Decided to try the IM Hub again, got 29.8 kg with left and not quite to lockout with right. Attempted 30.5 with left and it slipped and on the way down cut my thumb pretty bad. So I didn't do any attempt with the gold bar block with left. Worked up to 26.65 kg with right hand. Then tried some 2H Plate pinch, attempted 2x20k + 1x25k, barely moved it, was harder than I thought it would be. Switched back to gold bar and did a few sets of holds with 22.9 kg. Finished with a few sets of Zottman curls and Heavy Hammer supination & pronation. Then two sets of fingerwalks. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 2, 2018 Author Share Posted May 2, 2018 Wed 2/5/18 1H Plate Pinch Up to 2x10 kg + 7.5 kg. 1H SR 80 mm Pinch Block Up to 34 kg with right. 2H SR 80 mm Pinch Block Attempt on 70 kg, not quite to lockout, then 69 kg fairly easy. I have a lot more in me on a good day I think. 1H Plate Pinch 2x10 kg + 3.5 kg 3x15 seconds LGC Handle Thumbless hold 37.5 kg 1x10 seconds 42.5 kg 3x10 seconds I've been sleeping very poorly the last week, starting to feel flu symptoms so I didn't do any deadlifts or rows. Quote Link to comment Share on other sites More sharing options...
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