matek Posted March 24, 2023 Author Share Posted March 24, 2023 3 minutes ago, Jared P said: That U-Shaped Aliexpress gripper is actually really cool. Might have to grab one of those. Yeah, it's an inexpensive and cool gripper. Well, I checked now, and it became more expensive but still fine. Mine is the "80-180kg" one (there is a 50-130kg version as well). What I don't like about it is that there are no markings on the spring. So you have to adjust it with the cardboard sheet that comes with it, which is a bit troublesome. 10 minutes ago, Jared P said: It also made me think of an interesting idea: An adjustable gripper that can be adjusted for both strength AND closing distance (kind of like a dual purpose hybrid of the Standard adjustable grippers, and the custom Standard choker grippers). We think alike; I wanted one but unfortunately, CPW don't do choker conversion service on adjustable handles (I asked Matt). So you would have to make it yourself. I like DIYing stuff and getting the parts is not a big deal, but you need tools to drill a perpendicular threaded hole. Preferably a drill press or just a drill stand with a vice. I might still do it one day... maybe I'll rent a drill press. 34 minutes ago, Jared P said: For instance, on that U-Shaped gripper, you could devise a way to adjust the distance between the handles in its resting position It doesn't matter too much, because the first part of the close is like nothing. It becomes hard suddenly. I would say the effective range is 17-20mm. If you want crazy resistance from the beginning of the parallel close, the most brutal is "choking" an ISG-type extension spring gripper. I attached a picture of mine for reference. Technically it's not choking, but still, it puts the handles near parallel. Now this type of choking is crazy hard to even start. I haven't used it for a while, I might start again 3 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 24, 2023 Author Share Posted March 24, 2023 BW was 108.8kg/240lbs, so a little over one kg down, which is good. OHP - 2x3 92.5kg/204lbs No problem, but the third reps were not easy. - 3x5 82.5kg/181.9lbs Weighted neutral grip pullups - 2x4 41kg/90.4lbs - 2x6 31kg/68.3lbs - 1x8 20kg/44.1lbs I couldn't use my favorite power rack. Actually, this was easier because of the handle placement (+thinner handles), but it hurt my shoulders a little bit because these handles are closer. Weighted dips - 5x6 31kg/68.3lbs - 1x10 20kg/44.1lbs Lat pulldown - 1x7 136kg/300lbs - 2x8 127kg/280lbs Compound row machine (Nautilus) - 3x17 110kg/242.5lbs The bending day and this one are pretty tiring, not gonna lie. 6 Quote Link to comment Share on other sites More sharing options...
matek Posted March 25, 2023 Author Share Posted March 25, 2023 Did some wrist/forearm recovery in the morning, but that's it for today. - 50x, 40x, 30x wrist curls and reverse wrist curls - 10x ulnar deviation and radial deviation rolls with the twist yo wrist 3 Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2023 Author Share Posted March 26, 2023 Grippers RH - 1x1 Standard Adjustable Ti, filed handle, set to RGC 150, MMS with 3-sec hold RGC 150 is easy for me with normal handles, but I'm terrible at filed grippers. So not a bad close. I haven't posted any gripper videos lately, so here is one. - 3x3 Standard Fe, RGC 134, MMS with a 2-sec hold on each rep - 3x1 set practice with GHP #8 unrated, 3-sec hold at parallel LH - 7x2 Standard Adjustable W, set to RGC 145, 21mm choked 5 Quote Link to comment Share on other sites More sharing options...
matek Posted March 27, 2023 Author Share Posted March 27, 2023 Not a good workout. I'm still not used to this new routine, and the soreness after the shoulder/back day (gym) stays for 3-4 days. Maybe I will stick with bending only in singles until I get used to this routine. Will see. DU bending Double leathers - CRS HEX 8mm x 7" First main bend. It sucked out my soul for today, it felt way harder than last week. It took me about 10 mins to bend it to almost exactly 40. Single leathers - CRS HEX 7mm x 7" - CRS 21/64" x 7" I was thinking about doing this in doubles, but got my sh1t together and did it in singles in 3 hits. - CRS 8mm x 7" - DR 7.6mm x 6.5" - hard batch - Brass HEX 10mm x 6.7" - soft batch Reverse bending Single leathers - DR 7.3mm x 7" - CRS 7mm x 7" - CRS SQUARE 1/4" x 7" - Annealed 35CrMo 7mm x 6.7" 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 27, 2023 Share Posted March 27, 2023 Your new routine seems pretty intense but I'm sure your body will adapt. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 27, 2023 Author Share Posted March 27, 2023 4 minutes ago, Blacksmith513 said: Your new routine seems pretty intense but I'm sure your body will adapt. Thanks! Hopefully I only need one or two weeks more! 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 28, 2023 Author Share Posted March 28, 2023 Hack Squat Machine (only counting the plates) - 4x6 200kg/441lbs - 1x8 160kg/352.8lbs - 1x14 120kg/264.6lbs Decided to do hack squats because of shoulder mobility issues/pain from regular back squats. Hack squat machines are absolutely fantastic, IMO much better than the leg press. Double overhand beltless deadlift - Fat Gripz original (2.25", blue) - 6x1 130kg/286.6lbs All sets with clean lockout. Satisfied with this today. Thumbless beltless deadlift - Fat Gripz Extreme (2.75", orange) - 1x1 102.5kg/226lbs - 5x1 100kg/220.5lbs Neutral grip shrugs (with straps) (only counting the plates) - 6x12 240kg/530.1lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 28, 2023 Share Posted March 28, 2023 Squat Deadlift, nice work 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 29, 2023 Author Share Posted March 29, 2023 RH was fine, but LH felt weak today. Probably because of the thickbar yesterday. 80mm pinch block (GoG) RH -3x1 29.5kg/65lbs -3x1 28.1kg/62lbs LH -5x1 28.1kg/62lbs Dropped the last one. 1x1 26.8kg/59lbs Blobs RH: - 8x1 KWN50 (50.5lb/22.9kg) slow, assisted lift Less and less assist... LH: - 8x1 KWN40 (41.2lb/18.7kg) lift + a few sets of high rep wrist pronations between the blob sets 6 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted March 29, 2023 Share Posted March 29, 2023 Great stuff!!! 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 29, 2023 Author Share Posted March 29, 2023 13 minutes ago, Londonjoseph said: Great stuff!!! Thanks man! Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted March 29, 2023 Share Posted March 29, 2023 Nice work! 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29, 2023 Share Posted March 29, 2023 killer dude 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 30, 2023 Author Share Posted March 30, 2023 Grippers RH: - 5x1 Standard Tungsten adjustable, filed handle, set to RGC ~137, MMS, 4-sec hold I used the Tungsten spring instead of the Titanium to make the spread wider - 81mm even with regular handles. The downside is that this spring was rated with regular handles so this rating is just an estimation following the 5% rule of thumb (my Ti spring was rated filed). - 3x3 Standard Tungsten adjustable, set to RGC 160, 21mm choked + 5x11 21kg/46.3lbs neck extensions between the gripper sets Btw I decided to skip LH grippers this week because of my left elbow (I had tennis elbow in the past, and I really don't need it again). I don't follow any gripper routine with LH anyway. 7 Quote Link to comment Share on other sites More sharing options...
matek Posted March 31, 2023 Author Share Posted March 31, 2023 (edited) Seated barbell press - 3x2 92.5kg/203.9lbs - 3x5 80kg/176.4lbs Weighted neutral grip pullups - 5x4 40kg/88.2lbs - 1x8 20kg/44.1lbs Weighted dips - 3x7 30kg/66.1lbs - 1x10 20kg/44.1lbs Cable pressdown - 4x16 31.7kg/70lbs Lat pulldown - 1x8 136.1kg/300lbs - 1x9 127kg/280lbs - 1x10 117.9kg/260lbs Cable rows - narrow neutral grip - 3x12 100kg/220lbs Edited March 31, 2023 by matek 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 31, 2023 Share Posted March 31, 2023 Great workout today 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 31, 2023 Author Share Posted March 31, 2023 25 minutes ago, John Knowlton said: Great workout today Thanks John, it was a long session Quote Link to comment Share on other sites More sharing options...
Gripperer Posted March 31, 2023 Share Posted March 31, 2023 Very nice weights. Do you warm up before? I ask because my shoulders would run a mile if I loaded up heavy on the first set. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 31, 2023 Author Share Posted March 31, 2023 Thanks! Yes, I do. Always. Probably even more than most people do because I have mobility issues and the pain is real if I don't warmup properly. When I bend, my warmup is literally more than 10 minutes. I could get away with minimal or no warmup when I was in my early 20s, but not anymore (I'm 33). 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 31, 2023 Share Posted March 31, 2023 3 hours ago, matek said: Thanks! Yes, I do. Always. Probably even more than most people do because I have mobility issues and the pain is real if I don't warmup properly. When I bend, my warmup is literally more than 10 minutes. I could get away with minimal or no warmup when I was in my early 20s, but not anymore (I'm 33). Tell me about it. I need like 45 minutes after I wake up in the morning before I can even start warming up, which takes about 20 minutes. Then i'm good to go. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted April 1, 2023 Author Share Posted April 1, 2023 13 hours ago, Blacksmith513 said: Tell me about it. I need like 45 minutes after I wake up in the morning before I can even start warming up, which takes about 20 minutes. Then i'm good to go. We already talked about this, but grip in the morning is brutal. So it makes sense you wait for like 45 mins. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted April 1, 2023 Author Share Posted April 1, 2023 Wrist and forearm recovery - 50x, 40x, 30x wrist curls and reverse wrist curls with resistance band + rolling pin - 6x 20lb ulnar deviation and radial deviation rolls with twist yo wrist My left elbow really liked this today. 4 Quote Link to comment Share on other sites More sharing options...
matek Posted April 2, 2023 Author Share Posted April 2, 2023 (edited) I just realized today that this week was deload on grippers, so only one workout this week. Still wanted to do something, so I did like 10 assisted blob lifts with my KWN50 blob, both hands. I also lifted the KWN40 by the face with my right 4 times. My GD DYNO-150 arrived (since Korea is close to me, shipping was cheap and fast). The quality is as expected from GD. It came with batteries + a pamphlet in Korean. But it's not like a manual would be needed; the device is very easy and intuitive to operate. It is my first dynamometer, so I'm not sure what would be the most ideal handle distance for me (it is adjustable), but I tried it once and scored 100.3kg. Will test it in the near future rested/seriously. Edit: Btw the knurling on the bottom is similar to the GD IG90 2022 model but sharper. The top handle has straight knurling - probably to increase friction but save finger skin. Edited April 2, 2023 by matek 6 Quote Link to comment Share on other sites More sharing options...
matek Posted April 3, 2023 Author Share Posted April 3, 2023 Only CRS this week, for volume. The order was pretty much one DU bend -> one reverse bend or WD2 DU bending - single leathers - 2x CRS 21/64" x 6.7"- both 1 hit - 1x CRS 21/64" x 7" - 1 hit - 1x CRS 21/64" x 7.5" - 1 hit - 2x CRS 21/64" x 7.7" - 2 hits, 1 hit Getting tired at this point, switching to 5/16". - 3x CRS 5/16" x 6.7" - all 1 hit - 1x CRS 5/16" x 7" - 1 hit Reverse bending - single leathers - 2x CRS HEX 7mm x 7" - both 1 hit - 2x CRS SQUARE 1/4" x 6.7" - both 1 hit Wrist Developer 2 - CROM spring, single suedes, LH front - 1x1 LEVEL 12 (3-3) - 1x3 LEVEL 11 (3-2) - 1x8 LEVEL 10 (2-3) - 1x10 LEVEL 9 (2-2) 4 Quote Link to comment Share on other sites More sharing options...
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