Adam Juncker Posted March 24, 2017 Author Share Posted March 24, 2017 Good session today. Right shoulder is starting to feel better and I'm not taking any pain meds now so that seems promising. 2.5" crusher: Left 102 X 5, 108 X 5, 102 X 3, 83 X 10 Fat grip extreme dumbell snatch: Left 60 X 5 X 2 1 hand Flask: Right 67 X 3, 64 X 5, 71 X 3, 53 X 10 Blobs: Right 32.3+2.5 - 5 clean (no press(shoulder)) 32.3 to 40" riser - 5 37.7 to 24" riser - 5 37.7 to 40" riser - 2 Half 85 to 24" riser - 3 The half 85 felt very comfortable today. Probably because I finally got that thing off the ground a week ago. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted March 27, 2017 Author Share Posted March 27, 2017 Sunday 3 26 17 Grippers Right: 20mm blockset w/ 5 sec hold CoC3 Adjustable. @140 X 10 Coc3 Adjustable @137 X 5 Tetting SM 135# X 5 Ghp6 125# X 3 CoC3 Adjustable @ OE setting 7 singles forced close w/ 5 sec hold. Left MMS w/ 5 sec hold Rb210 125# X 10 Tetting M 115# speed reps 4 X 3 Vulcan V2: Orange spring @ last rung X 5 Saturday was wrist day and I got a PR on the wrist developer. Orange spring at level 6 both hands. I have 2 Crom springs coming which I'm sure will be quite humbling. 2 Quote Link to comment Share on other sites More sharing options...
richcottrell Posted March 27, 2017 Share Posted March 27, 2017 If your already doing the Orange spring on the Vulcan in that last position, then that Crom spring should suit you just fine. Thumbs up! 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted March 30, 2017 Author Share Posted March 30, 2017 (edited) Wednesday 3 29 17 Not a stellar session and it was a day late. Working midnight shifts and overtime is draining me lately and so I forgo my training time to be with my family. No regrets. Also I've been playing rasquedo style on some old flamenco pieces for extensor work. It's a nice break from rubber bands I normally use. My kids like it too when I play vege-tales songs in that style too. 2.5" crusher: Left 108 X 4 X 2 98 X 5 X 3 Wrist Wrench: Left 55 X 5 65 X 3 55 X 7 1 hand Flask: Right 68 X 4 65 X 5 69 X 3 54 X 10 Blobs: Right Lifts to a 36" riser 32.3+2.5 X 5 37.7 X 3 + 5 negatives 1/2 85 X 3 + 5 negatives 32.3 X 10 flip & catch attempts Been using a lever bar for wrist work. Once I get something respectable I'll log it. I'm definitely making gains and my wrists feel much better. One of my unmentioned goals this year is a front lever on an 8lb sledge. If progress continues this is a real possibility. Edited March 30, 2017 by Adam Juncker Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 3, 2017 Author Share Posted April 3, 2017 First workout with Gil and Maria's programming... So it begins.... Week 1 Day 1 2 hand flask: RPE 7 113 X 5 118 X 5 118 X 5 Dead bug: 3 X 10 Grippers: RPE 7 Right 110 X 8 X 3 Left 91 X 8, 95 X 8 X 2 Extensor bands 2 X 20 Raised weight on flask after first set - too easy. Same with left handed grippers. 2 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 6, 2017 Author Share Posted April 6, 2017 Week 1 Day 2 Warmups: cinne-pinch - thickbar 11 X 2 X 10/10 Fat grip extreme: 40 lb dumbbell hold 2 X 10 secs each hand Vulcan Orange Spring Lvl 9 2 X 10/10 2.5 Crusher: RPE 7 93 X 3 X 5/5 87 X 2 X 10 secs holds each hand Leopard crawl: that's right 🐆 3 X 10 Blobs drags: 44.9 3 X 3 each way. Dragged about 5 ft each way 1 Quote Link to comment Share on other sites More sharing options...
JamesG Posted April 7, 2017 Share Posted April 7, 2017 Good log and looking forward to seeing your progress going forward. They definitely know what they're doing. 2 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 9, 2017 Author Share Posted April 9, 2017 (edited) Week 1 Day 3 I rolled the dice on some unrated heavy grips and I got lucky. Perfect grippers to fill some gaps: 118 and 122. Against my better judgement I smashed them right out of the package. I'm so sorry Gil and Maria - I couldn't help myself. Warm up Vulcan V2: Lvl 9 - 2X10/10 Dexterity balls 2 X 20/20 each way Cinne-pinch 11lbs 2 X 10/10 Grippers RPE 5 Right 95# 2 X 20 Left. 80# 2 X 20 Wrist pro/sup/front raises: 16" lever bar 2 X 20/20 all three movements 2- 40d nails in reverse 1/4" X 6 G2 in reverse RKC plank. Supposed to do 3 X 30 or so but I just did like 4 consecutive minutes. I like me some plank. Blob RPE 5 Right - 32.3 - 3 X 10 secs Couldn't hold the 32.3 for 10 secs left handed. So I used a 4" pinch block 32lbs - 3 X 10 secs The pinch block is much easier because the sides aren't sloped. Edges are heavily rounded though. Edited April 9, 2017 by Adam Juncker 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 12, 2017 Author Share Posted April 12, 2017 Tuesday 4 12 17 Week 2 day 1 Had to take an extra day off because of a burn blister on left palm. Grippers RPE 7: Right 95# X 9 97# filed X 9 105# X 9 Left 90# X 9 95# X 9 97# filed X 9 Dead bugs RPE -27☠🐞🐜 3 X 30/30 2 hand Flask RPE 7 120 X 3 Extensor bands - new rubber band 2 X 30 Isolated hammer curls 30 X 10 40 X 2 X 10 Normally wouldn't log this but I did for the sake of Gil and Maria. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 16, 2017 Author Share Posted April 16, 2017 Friday 4 14 17 2.5" crusher: RPE 7 93 X 5/5 98 X 2 X 5/5 93 X 2 X 10 secs/10 secs Leopard crawls: nope, can't do them when people are watching. Blob drags: 44.9# 3 X 3 Since i didn't do the leopard crawls I substituted the dub hub and blob work in. Dub hub: shallow 38 lbs 3 X 3/3 Did 2 X 3 blob curls with a 30# blob Got really sick on Saturday. Starting to feel better on Sunday so hopefully I can complete week 2 on Monday. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 18, 2017 Author Share Posted April 18, 2017 Week 2 day 3 Feel much better today. Friday I came home from training with Derek and thought I was going to give up the ghost😱. Saturday I wasn't much better. Warm up Cinne pinch thick bar- 11lbs X 2 X 10 Vulcan Orange Spring level 12 - 2 X 10 Grippers RPE 6 Right 91# X 2 X 23 Left 85# X 2 X 23 RKC plank 2 X 35 secs Blob holds RPE 6 Right 32.3 X 3 X 10 secs Left 34 X 3 X 10 secs (4" block) Wrist pro/supp/deviation 16" lever 2 X 23 3/16" X 6" - 6 bent in reverse alternating hands. Wrist wrench wrist curls - forward and reverse 25lbs X 2 X 10 Side pressure trainer - medium-light 3 X 10 The wrist wrench and side pressure trainer are mostly prehab for tomorrow - got some armwrasslin training planned. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 21, 2017 Author Share Posted April 21, 2017 (edited) Tuesday I hit up some armwrestling training. I took it easy and dialed back..... not really actually. A testosterone fueled session of speed drills and pulling in the strap. Not to mention that you can't show up to practice and not be ready to pull hard and maintain your ego. 2 days later I feel good and ready to hit my regularly scheduled grip session. Thursday 4 20 17. Week 3 day 1 2 hand flask: RPE 7 123 X 3 X 5 Dead bugs 3 X 10/10 Grippers: RPE 7 Right 105 X 10 110 X 2 X 10 Left 97filed X 2 X 10 95 X 10 Extensor bands 2 X 30 Triceps pulldowns w/ light band 3 X 10 Bicep curls w/ light band 3 X 10/10 All in all I'm feeling good and pretty astounded that I seem to be getting stronger even with the lighter intensity. Edited April 21, 2017 by Adam Juncker Mistype Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 23, 2017 Author Share Posted April 23, 2017 Saturday 4 22 17 Week 3 day 2 2.5 crusher RPE 7 100 X 2 X 5 90 X 5 2.5 crusher 10 sec holds RPE 6 90 X 2 X 10 secs 83 X 10 secs Arms were really sore today - had to drop weights to get quality. Probably from armwrestling on Tuesday and grippers on Thursday. Leopard crawls: i sure did. Blob drags: 44.9 3 X 4ft each way Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 26, 2017 Author Share Posted April 26, 2017 Week 3 day 3 Last one before deload Grippers RPE 7 Right 91 X 2 X 25 Left 85 X w X 25 RKC Plank 2 X 45 secs Wrist Pro/Sup/deviation 16" handle lever bar 6lbs X 2 X 25. Bent 6 nails 3/16" X 6" in reverse. Alternating hands Blob holds Right 32.3 X 3 X 10 secs Left 4" block 34 X 3 X 10 secs In the future I'm going to put the wrist work at the end. I like having on the high rep gripper day though. Shout out to @Squeezus and @MCrushetta, I am very happy with this program. I was quite skeptical at first but after 3 weeks my arms are quite sore even with relatively quick workouts. 2 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted April 27, 2017 Author Share Posted April 27, 2017 Deload week. Did some light work with grippers and flask. Pulled out my shallow hub trainer with the intent just to do some light work. Hub was feeling very food today so I got out my power systems deep dish 45 lb plate: 2 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 2, 2017 Author Share Posted May 2, 2017 Week 5 day 1 2 hand Flask RPE 8 130 X 3 140 X 3 147 X 3 150 X 3 I think 150's will be a good weight for RPE 8. It's cool to think that I only pulled 145 at SS. Progress is pretty cool. Bicycles 3 X 12/12 Grippers RPE 8 Right 115 X 3 X 8 Left 95 X 3 X 8 I think left can handle a little more but my next jump is either a filed 97 or a 105. The filed 97 is actually right at the end of the ROM so it won't really qualify as an RPE 8, imma look for a 100# gripper. I gave a 118 a squeeze on the right hand and decided to use the 115. Next week I'll try to get the 118 if I can maintain quality reps. Extensor bands 3 X 30 Quote Link to comment Share on other sites More sharing options...
JHenze646 Posted May 2, 2017 Share Posted May 2, 2017 On 4/27/2017 at 5:26 PM, Adam Juncker said: Deload week. Did some light work with grippers and flask. Pulled out my shallow hub trainer with the intent just to do some light work. Hub was feeling very food today so I got out my power systems deep dish 45 lb plate: Supposed to deload and then... Smelling salts... 2 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 2, 2017 Author Share Posted May 2, 2017 27 minutes ago, JHenze646 said: Supposed to deload and then... Smelling salts... One does not simply deload. 2 Quote Link to comment Share on other sites More sharing options...
MCrushetta Posted May 3, 2017 Share Posted May 3, 2017 On 4/25/2017 at 11:14 PM, Adam Juncker said: Week 3 day 3 Last one before deload Grippers RPE 7 Right 91 X 2 X 25 Left 85 X w X 25 RKC Plank 2 X 45 secs Wrist Pro/Sup/deviation 16" handle lever bar 6lbs X 2 X 25. Bent 6 nails 3/16" X 6" in reverse. Alternating hands Blob holds Right 32.3 X 3 X 10 secs Left 4" block 34 X 3 X 10 secs In the future I'm going to put the wrist work at the end. I like having on the high rep gripper day though. Shout out to @Squeezus and @MCrushetta, I am very happy with this program. I was quite skeptical at first but after 3 weeks my arms are quite sore even with relatively quick workouts. Really Glad it is helping you! You seem to be following it to the T and moving right along! 1 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 6, 2017 Author Share Posted May 6, 2017 Week 5 Day 2 5 5 17 2.5 Crusher RPE 8 103 X 3 X 4/4 Left hand hit a wall on last rep of the last set. Just wouldn't move. I took a short break and did a double since I couldn't get the last rep. 2.5 Crusher RPE 7 94 X 3 X 7secs each hand This was just a little too heavy for this RPE. Leopard Crawls: 3 X 6/6 Blob drags 3 X 3/3 Blob is getting too light, but I attempted a lift to no avail. Time to buy a legacy 100 and 105. Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 10, 2017 Author Share Posted May 10, 2017 This was a few days late, was really run down from work. Week 5 day 3 5 9 17 Grippers RPE 6 Right 95 X 25 105 X 25 Left 88 X 25 90 X 25 RKC plank: nope, short on time Blob holds Right 32.3 X 2 X 15 secs Left (4" block) 37 X 2 X 15 secs Wrist pro/sup/dev. 7.25 lbs on 16" lever bar 20/20/20 both hands Reverse bending 3/16" X 6" 2 nails 1/4" X 7. 4 nails Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 12, 2017 Author Share Posted May 12, 2017 Week 6 day 1 2 hand flask RPE 8 155 X 4 X 3 Hollow bicycles 2 X 15/15 Grippers RPE 8 Right 118 X 3 X 8 Left 96 X 3 X 8 Extensor bands 2 X 30 Quote Link to comment Share on other sites More sharing options...
Adam Juncker Posted May 14, 2017 Author Share Posted May 14, 2017 Week 6 day 2 2.5 crusher RPE 8 104 X 3 X 4/4 Probably could have done a little more weight but I'll just play it safe. 2.5 Crusher holds RPE 7 95 X 3 X 7 secs Felt good this week. Leopard Crawls 🐆 3 X 6/6 sure did Blob drags 49.4 X 3 X 3 Bicep curls 40 X 3 X 10/10 Wrist wrench Rows with Medium band 3 X 10/10 My shoulder is telling me to pull, and it feels good. Quote Link to comment Share on other sites More sharing options...
richcottrell Posted May 15, 2017 Share Posted May 15, 2017 What are hollow bicycles? Quote Link to comment Share on other sites More sharing options...
Squeezus Posted May 15, 2017 Share Posted May 15, 2017 On 5/6/2017 at 7:49 AM, Adam Juncker said: Week 5 Day 2 5 5 17 2.5 Crusher RPE 8 103 X 3 X 4/4 Left hand hit a wall on last rep of the last set. Just wouldn't move. I took a short break and did a double since I couldn't get the last rep. 2.5 Crusher RPE 7 94 X 3 X 7secs each hand This was just a little too heavy for this RPE. Leopard Crawls: 3 X 6/6 Blob drags 3 X 3/3 Blob is getting too light, but I attempted a lift to no avail. Time to buy a legacy 100 and 105. If your blob drags get too easy, you can drag across a less slick surface or up an incline, like a piece of wood propped up on something. You can also put a rag or piece of suede over the top of the blob to make it harder to hold. 1 Quote Link to comment Share on other sites More sharing options...
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