Fist of Fury Posted April 10, 2023 Author Share Posted April 10, 2023 10/4/23 WU: leg machines 2 sets, rotator cuffs 2 sets, bicep and tricep 1 set. Close grip bench press 20 kg 4x15 40 kg 2x5 57.5 kg 10x10 Lat pulldown medium neutral grip 59 kg 2x15 52 kg 2x15 45 kg 1x15 Seal row 40 kg 5x12 Facepull 27 kg 4x20 Hammer curl 17.5 kg 1x15 15 kg 1x15 Zottman curl 10 kg 1x15 8 kg 2x15 Thumbless lift 34.5 kg 2x5 Trap bar deadlift 75 kg 2x10 95 kg 1x5 125 kg 3x5 Grippers SM spring 120-125 lbs 1x1 GM spring 145 lbs - LH: 10x1 (10) / RH: 2, 2, 2, 2, 2, 1+0, 1+0, 2, 2, 1+? (17) Shrugs 85 kg 3x12 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 10, 2023 Share Posted April 10, 2023 NICE WORK, Killer work load Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 10, 2023 Author Share Posted April 10, 2023 1 hour ago, John Knowlton said: NICE WORK, Killer work load It's a bit insane to be honest. Only 80 people out of 300 finished this training program when they tested it the first time I feel sorry for people who are actually strong running this program 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 11, 2023 Author Share Posted April 11, 2023 11/4/23 WU: leg machines 2 sets, rotator cuffs 2 sets, tricep/bicep 1 set, DB high pull 20 kg 1x3, 30 kg 1x3, 45 kg 1x3. Close grip bench press 20 kg 4x15 40 kg 2x5 57.5 kg 10x10 Seated OHP 50 kg 1x8 40 kg 4x8 Side lateral raise 8 kg 4x12 Backside shoulders machine 52 kg 4x20 Triceps pushdown cable 45 deg handle wide grip 73 kg 1x12 + 64 kg 1x3 64 kg 1x13 + 54 1x2 59 kg 1x10 + 50 kg 1x5 Dips machine stack 2x15 Leg press 3 working sets Grippers SM 120-125 lbs 1x1 L&R GM 145 lbs 1x1 L&R negatives Elite spring 175-180 lbs 3x1 GM 145 lbs 1x1 LH / 1x2 RH Was going to do more but my setting strength was gone after negatives. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 13, 2023 Author Share Posted April 13, 2023 12/4/23 Hyper extension 4x15 Abs 5 sets Grippers, closed #3 once RH and missed with 1 mm LH. Hands felt like trash, will lower the resistance for the negatives next time I do them. 13/4/23 WU: leg machines 2 sets, rotator cuffs 2 sets, tricep/bicep 1 set. Close grip bench workout #11 - 14 sets Lat pulldown medium neutral grip 59 kg 5x12 Seal row 50 kg 4x10 Face pull 27 kg 4x20 DB spider curl 10 kg 1x12 12.5 kg 1x12 DB curl 12.5 kg 1x12 10 kg 1x12 10 kg 1x12 DO deadlift 70 kg 2x10 95 kg 1x5 110 kg 1x3, 1x1 120 kg 1x1 140 kg 1x1 150 kg 1x1 120 kg 1x1 KB pronation 8 kg 3x8 KB supination 8 kg 3x8 Plate wrist curl 10 kg 1x5 DB reverse wrist curl 1x12 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 13, 2023 Share Posted April 13, 2023 great workout, I like the Deadlifts Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 14, 2023 Author Share Posted April 14, 2023 14/4/23 WU: leg machines, rotator cuffs, tricep/bicep 2 sets each. Close grip bench press - Workout #12 - 13 sets Seated OHP 40 kg 5x10 DB side lateral raise 9 kg 3x12 Backside shoulders machine 64 kg 4x12 Tricep pushdown cable 64 kg 5x12 Goblet squat 45 kg 2x12 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 14, 2023 Share Posted April 14, 2023 nice one Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 17, 2023 Author Share Posted April 17, 2023 4/17/23 WU: leg machines, rotator cuffs, bicep/tricep 2 sets each Thumbless lift 34.5 kg 2x10 Close ggrip bench press Workout #13 - 14 sets Grippers Elite spring 165~ - 2 attempts, 3-4 mm off Seal Row 60 kg 5x10 Lat pulldown medium neutral grip 59 kg 3x12 52 kg 1x12 Face pull 27 kg 4x20 DB bicep curl 10 kg 5x12 Grippers RH: #3: 1 (2 rep attempt missed second with 1 mm), 1. LH: #3: 1, 0 (might have been closed) L&R: SM spring 120-125: 3x10 Trap bar deadlift 85 kg 2x10 115 kg 1x3 125 kg 5x5 Shrug 85 kg 5x15 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 17, 2023 Share Posted April 17, 2023 nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 18, 2023 Author Share Posted April 18, 2023 18/4/23 Leg machine quad 3x12 Rotator cuffs with band - 3 sets DB row 20 kg 3x10 30 kg 1x10 35 kg 1x10 40 kg 1x10 Hyper extension 4x15 Abs - 5 sets Grippers SM spring 120-125 lbs 2x1 GHP block 1.5" - 3x1 Good morning 20 kg 1x10 40 kg 5x10 Barbell suitcase DL 40 kg 1x10 sec 50 kg 1x10 sec 70 kg 1x10 sec L&R Grippers SM sprng 120-125 lbs RH: 8x8 LH: 8, 8 ,8 ,7, 7, 7, 7, 6 (58) Leg press - 3 sets DB clean RH - 30 kg 1x3, 40 kg 1x3, 45 kg 1x3 LH - 30 kg 1x3, 40 kg 2x3 Going for a swim later tonight 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 19, 2023 Author Share Posted April 19, 2023 19/4/23 WU: leg machines and rotator cuffs 2 sets each, biceps 1 set Close grip bench press Workout #14 - 17 sets Seated OHP 45 kg 4x8 Seal row 50 kg 4x12 Backside shoulders machine 66 kg 4x12 Tricep pushdown cable close grip 50 kg 3x15 45 kg 2x15 DB hammer curl 25 kg 1x12 17.5 kg 1x12 15 kg 1x12 12.5 kg 1x12 10 kg 1x12 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 20, 2023 Author Share Posted April 20, 2023 20/4/23 Leg machine quads 4x12 KB BUP 8 kg 3x10 Ext/int roatation - 3x15 Hyper extension 3x10 +10 kg 3x10 Abs - 5 sets Face pull 18 kg 1x30 DB row 30 kg 1x10 Pull ups 1x5 DO Deadlift 70 kg 2x10 90 kg 1x5 100 kg 1x3 110 kg 1x1 120 kg 1x1 130 kg 1x7 Grippers SM spring 120-125 lbs 8x8 L&R 1H KB radial deviation 8 kg 3x8 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 21, 2023 Author Share Posted April 21, 2023 21/4/23 10 lbs sledge hammer ulnar deviation at 40 cm 3x8 WU: leg machines, rotator cuffs, bicep and triceps, barbell row, 2 sets each Close grip bench press Workout #15 - 12 sets Seated OHP 40 kg 4x12 DB side lateral raise 9 kg 3x12 Backside shoulders machine 59 kg 5x12 Tricep pushdown cable narrow grip 50 kg 5x12 Leg press - 4 sets Grippers SM spring 120-125 lbs GHP 1.5" block set 2x1 #3 GHP 1.5" block set attempt - 5~ mm RH / 10~ mm LH SM spring 120-125 lbs - 8x8 RH / 7x8, 1x7 LH (might have done nine or even 10 sets I totally lost count) #3 attempts - 2x0, 1 mm off both L&R This gripper is my all time PR gripper with 1.5" block set, so I wasn't expecting to close it, just wanted to see where I'm at. 5 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted April 21, 2023 Share Posted April 21, 2023 4 hours ago, Fist of Fury said: 21/4/23 10 lbs sledge hammer ulnar deviation at 40 cm 3x8 WU: leg machines, rotator cuffs, bicep and triceps, barbell row, 2 sets each Close grip bench press Workout #15 - 12 sets Seated OHP 40 kg 4x12 DB side lateral raise 9 kg 3x12 Backside shoulders machine 59 kg 5x12 Tricep pushdown cable narrow grip 50 kg 5x12 Leg press - 4 sets Grippers SM spring 120-125 lbs GHP 1.5" block set 2x1 #3 GHP 1.5" block set attempt - 5~ mm RH / 10~ mm LH SM spring 120-125 lbs - 8x8 RH / 7x8, 1x7 LH (might have done nine or even 10 sets I totally lost count) #3 attempts - 2x0, 1 mm off both L&R This gripper is my all time PR gripper with 1.5" block set, so I wasn't expecting to close it, just wanted to see where I'm at. Solid closes man. How after are you training grippers right now? Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 24, 2023 Author Share Posted April 24, 2023 22/4/23 KB BU press 8 kg 3x10 Abs - 3 sets Hyper extension machine - 3 sets 24/4/23 WU: Rotator cuffs, leg machines and barbell row 2 sets each Close grip bench press Workout #16 - 17 sets Lat pulldown neutral medium grip 66 kg 3x12 59 kg 2x12 Barbell row 40 kg 1x12 50 kg 3x12 Face pull 32 kg 5x15 DB bicep curl 12.5 kg 3x12 10 kg 2x12 Trap bar deadlift 75 kg 1x10 95 kg 1x10 115 kg 1x5 135 kg 3x5 Shrugs 95 kg 4x12 Grippers Elite spring 158~ lbs 1x1 RH 1x0 LH GM spring 145 lbs RH: 2, 2, 2, 1+0, 1 LH: 2, 1, 1, 1, 1 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 24, 2023 Share Posted April 24, 2023 KILLER DUDE Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 25, 2023 Author Share Posted April 25, 2023 On 4/21/2023 at 7:40 PM, Nuttgens said: Solid closes man. How after are you training grippers right now? What do you mean, compared to where I was? I don't know to be honest. Maybe 15-20 lbs, with left hand not much, I'm actually very close to my best with left hand. For some reason my right hand has died, First I thought it was because of the nerve damage I got from bending but that is long gone now. I think it's the neuropathy I'm suffering from is affectng my right hand more than my left (I'm left handed). Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 25, 2023 Author Share Posted April 25, 2023 (edited) 25/4/23 WU: Rotator cuffs with band 2 sets, hyper extension 1x20, leg machine quad 1 set. Hyper extension 10 kg 4x12 Abs machine - 4x12 Leg machine quads - 4x12 DB Row 30 kg 2x10 45 kg 1x10 2HP rubber plates 20+20 - 1x10 sec 20+25 - 1x10 sec 25+25 - 1 attempt, only a little bit of air, these becomes a bit wide Good morning 40 kg 4x15 Grippers Elite spring 165~ lbs - 1 mm RH / 3-4 mm LH GM spring 145 lbs RH: 2, 2, 2, 2, 1+0. LH: 2, 2, 2, 1+0, 1. Only 3-4 mm from PB with left hand, hopefully I'll get it this year. Suitcase DL 40 kg 2x10 sec 60 kg 1x10 sec 80 kg 1x10 sec DB high pull 30 kg 1x5 40 kg 1x5 45 kg 1x5 Plate curl 10 kg 1x5 10 kg full size 1x5 LH /1x3 RH Edited April 25, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 25, 2023 Share Posted April 25, 2023 NICE ONE Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted April 26, 2023 Share Posted April 26, 2023 20 hours ago, Fist of Fury said: What do you mean, compared to where I was? I don't know to be honest. Maybe 15-20 lbs, with left hand not much, I'm actually very close to my best with left hand. For some reason my right hand has died, First I thought it was because of the nerve damage I got from bending but that is long gone now. I think it's the neuropathy I'm suffering from is affectng my right hand more than my left (I'm left handed). Sorry meant to ask how often are you training grippers Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 26, 2023 Author Share Posted April 26, 2023 3 hours ago, Nuttgens said: Sorry meant to ask how often are you training grippers Four days per week on average, sometimes less. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 26, 2023 Author Share Posted April 26, 2023 26/4/23 WU: rotator cuffs with bands and cable, barbell row and leg press, 2 sets each Barbell reverse wrist curl bar 2x15 Thumbless lift 34.5 kg 1x15 Close grip Bench press Workout #17 - 22 sets Seated OHP 45 kg 2x10 42.5 kg 1x10 40 kg 1x10 DB side lateral raise 9 kg 3x12 8 kg 1x12 Backside shoulders machine 59 kg 5x15 Tricep push down 45 deg handle 73 kg 1x15 64 kg 1x15 59 kg 1x15 54 kg 1x15 I was supposed to do 5x12 but didn't notice until I've already done 3 sets, that's why it felt so hard Barbell squat 20 kg 1x10 50 kg 1x5 80 kg 5x2 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 27, 2023 Author Share Posted April 27, 2023 27/4/23 WU: Leg machines 2 sets, KB swing 1 set, shoulder mobility 1 set. Grippers SM spring 120-125 lbs 38 mm block set 5x1 GM spring 145 lbs 20 mm block set 1x1 Elite spring 165~lbs 1 mm RH / 3-4 mm LH Hyper extension 10 kg: 10, 10, 10, 20. Abs - 4 sets DO Deadlift 70 kg 2x10 100 kg 1x5 110 kg 1x3 140 kg 1x3 110 kg 1x3 Grippers GM spring 145 lbs RH: 2, 2, 1, 1, 0. LH: 1, 1, 1, 1, 0. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 28, 2023 Author Share Posted April 28, 2023 (edited) 28/4/23 WU: leg machines and rotator cuffs 2 sets each, face pull 1 set. Grippers SM spring 120-125 lbs 2x2 #3 RH: 1, 1, 1, 1, 1, 1, 1, 0. #3 LH: 1, 1, 1, 1, 0, 0. My left might actually be stronger than ever, one of the closes was with a really wide set. Right is getting better as well, one of the closes was with a very bad set. Could have done doubles on the first sets but I had planned on doing singles. Barbell squat 20 kg 3x10 Close grip bench press Workout #18 - 18 sets Barbell row 40 kg 1x15 50 kg 1x15 60 kg 2x15 50 kg 1x15 Lat pull down medium neutral grip 59 kg 1x12 + 52 kg 1x3 52 kg 4x15 Face pull 34,5 kg 2x15 32 kg 3x15 DB hammer curl 25 kg 1x10 + 15 kg 1x5 17.5 kg 1x15 15 kg 1x15 15 kg 1x13 + 12.5 kg 1x2 12.5 kg 1x15 Was going to do some leg training but f0kk no, time to get home and drink some imperial stout. This was the last hard day of this program in terms of workload. If this is how this guy has trained for 20 years I'm not surprised he's a world champion. f0kking brutal training. I've never been hungrier in my entire life. I've gained solid 2-3 kg's in BW and it's not many grams of fat. Probably a significant amount of water but I'd like to believe it's at least 1 kg of solid muscle mass. Edited April 28, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
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