Blacksmith513 Posted August 8, 2022 Share Posted August 8, 2022 @mikhael Are you in the military? I ask because of the way you document your log. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 @Blacksmith513Positive 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 8, 2022 Share Posted August 8, 2022 thank you for your service 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 8/8/22 - Update # Session Time: 1723 LT # Session Duration: 31 mikes # Unit: lbs LOADED CARRIES Pre session GRIP • Newspaper Scrunch, 6 pages Wooden Stick • Front Lever, 50x • Rear Lever, 100x • Pendulum, 20x LOADED CARRY • Uneven KB Farmer's Carry, 200m in total @53+88 • KB Mile 600m no stops @53 Wrapped up with • 40mm Rope HLR, 5/3 • 40mm Rope Windshield Wipers, 5/3 # L+R = 1 rep AFTER ACTION REPORT Usually I do HLR and Windshield Wipers on a bar, but since I'm on vacation and there are no bar here I used 40mm Rope. No difference, so next time I will do those two exercises on 50mm Rope, and will try to not fall down. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 8, 2022 Share Posted August 8, 2022 KILLER WORKOUT Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 26 minutes ago, John Knowlton said: KILLER WORKOUT Thanks. Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 8, 2022 Share Posted August 8, 2022 8 hours ago, mikhael said: @Blacksmith513Positive Thats awesome. I still think about going in sometimes, if I could get a 3 year contract in the Army. With .. I'm still young enough. With what I got saved up now and what i'd make and save, I'd have over 100k in the bank, a college degree and use the VA home loan. It was my plan after high school but my mother got sick and it and just messed everything up. I've always regretted it. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 8, 2022 Share Posted August 8, 2022 it mite be a regret but helping you mom is more important. hopefully your mom is ok 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 (edited) As @John Knowlton I also hope your mom is OK. I dunno why she got sick, and is she needs your total attention, but joining the military will give you money you could spend to help her. On the other hand, you won't be at home most of the time, depending on what uniform you will choose. Edited August 9, 2022 by mikhael 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 8/9/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 33s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Meditation, 5 mikes Took 38 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0416 LT # Session Duration: 24 mikes CALISTHENICS • Zatsiorsky's AB, 10//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 5x 10s/2 • Dead Bug, 10x • HS Sit-up, 5/3 • Fists Push-up, 30x --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 My Pinch Grip is weak and need to be improved. Any tips how to do this? Should I train more for strength like low reps, or more reps but with lighter weights? 1 Quote Link to comment Share on other sites More sharing options...
matek Posted August 9, 2022 Share Posted August 9, 2022 (edited) 48 minutes ago, mikhael said: My Pinch Grip is weak and need to be improved. Any tips how to do this? Should I train more for strength like low reps, or more reps but with lighter weights? I tried pinching only a few times, because it flared up my left elbow tendonitis. But I also plan to throw in a few pinch exercises in the near future, because that's my weakest point in grip (I assume, because I just don't do it). Pinch blocks are relatively inexpensive, or you can just make one like this or this . Due to my lack of experience, I'm not sure about the effectiveness of intensity vs. volume in your case, but I have a climber friend who does it for endurance (so more volume, and holds), while some people here on the Gripboard do it high intensity-lower reps. Edited August 9, 2022 by matek 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 8/9/22 - Update # Session Time: 11:04 LT # Session Duration: 34mikes CALISTHENICS Loaders in Supersets The Murph Style • 50mm Rope Pull-up, 1,2,3,4,5 • HS Push-up, 2,4,6,8,10 • Backward Lunge, 3,6,9,12,15 Wrapped up with 50mm Rope • HLR, 5/3 • Windshield Wipers, 5/3 AFTER ACTION REPORT HLR and Windshield Wipers on the 50mm Rope were easier than I thought. In addition, during rests btw ladders, and sets of ABS exercises wood chopping. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 9, 2022 Share Posted August 9, 2022 10 hours ago, mikhael said: As @John Knowlton I also hope your mom is OK. I dunno why she got sick, and is she needs your total attention, but joining the military will give you money you could spend to help her. On the other hand, you won't be at home most of the time, depending on what uniform you will choose. LOL,I think you meant me.. She's more stable now, but it caused other problems, including wearing my dad out. He's a train wreck. This is a gripboard, not a life story board. But like I said, I stand by what I said.. I do regret it.... I should have gotten out of Dodge. You give people an inch and they take a mile. For pinch. I suck at pinch, but I got a little knowledge.. I'd recommend 2-3 sets with a light weight for 20 seconds for a while. But move on to heavier weights for 8-10 seconds, plus some sets of 3 reps... 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 8/9/22 - Update # Session Time: afternoon # Session Duration: 20 mikes GRIP • Stone Pinch Repeater, 3x 7s/6 AFTER ACTION REPORT This session is based on the article by Eric Hors, which you read here --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 9, 2022 Author Share Posted August 9, 2022 5 hours ago, Blacksmith513 said: For pinch. I suck at pinch, but I got a little knowledge.. I'd recommend 2-3 sets with a light weight for 20 seconds for a while. But move on to heavier weights for 8-10 seconds, plus some sets of 3 reps... I'll try this one too. Thanks. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 9, 2022 Share Posted August 9, 2022 21 minutes ago, mikhael said: I'll try this one too. Thanks. I'm sure you'll get strong at it quick. You do some impressive things. Good luck, make sure to stretch your wrists and especially the thumb. 2 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted August 10, 2022 Share Posted August 10, 2022 17 hours ago, mikhael said: My Pinch Grip is weak and need to be improved. Any tips how to do this? Should I train more for strength like low reps, or more reps but with lighter weights? I'd imagine both scenarios could have their place. I think if someone is just startng out then higher reps and longer holds might help with injury prevention and general GPP. For example I Wouldn't just max out on a wide 4" pinch or something if my thumbs and flexibility weren't used to it. I'd ease into it. For just getting a better 1RM I like lower reps and heavyish amrap sets(sometimes no reset and sometimes alternating hands). I also like shorter holds at the top in the lockout position. Another method that imo has helped me alot is changing and rotating different pinch widths. Example would be using a 50mm pinch block and a 76mm pinch block. Personally I use 50mm-60mm-76mm-80mm and eventually may try my 4" block lol. Rotate 1H pinch with 2H pinch also for possible best results. 3 Quote Link to comment Share on other sites More sharing options...
matek Posted August 10, 2022 Share Posted August 10, 2022 21 minutes ago, Bigfoot Grip said: I'd imagine both scenarios could have their place. I think if someone is just startng out then higher reps and longer holds might help with injury prevention and general GPP. For example I Wouldn't just max out on a wide 4" pinch or something if my thumbs and flexibility weren't used to it. I'd ease into it. For just getting a better 1RM I like lower reps and heavyish amrap sets(sometimes no reset and sometimes alternating hands). I also like shorter holds at the top in the lockout position. Another method that imo has helped me alot is changing and rotating different pinch widths. Example would be using a 50mm pinch block and a 76mm pinch block. Personally I use 50mm-60mm-76mm-80mm and eventually may try my 4" block lol. Rotate 1H pinch with 2H pinch also for possible best results. Great advice for me as well, thanks! Considering the 50lb blob is 3-7/8" at the top (sloping out of course, but still), the 4" block is pretty hardcore! 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 10, 2022 Author Share Posted August 10, 2022 8/18/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 33s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Meditation 5 minutes # took 30 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0415 LT # Session Duration: 26 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@24 • Goblet Squat, 3/1 @40 Main • 2A Swing, 7 reps OTM for 15 sets @40 • TGU, 1/10 @24 --------------------------------------------------- @Bigfoot Gripand @matekThanks for your tips. I will start practicing my Pinch Grip slowly. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 10, 2022 Author Share Posted August 10, 2022 8/10/22 - Update # Session Time: 0831 LT # Session Duration: 51 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 3, Session 2, Light Day The Murph style session Warm-up • Zatsiorsky's AB, 10x 5s • 50mm Rope Pull-up Ladder, 1,2,3 Main Superset, 8x • Weighted Pull-up, 4@22lbs • Weighted Fists Push-up, 12@22lbs • Weighted Squat, 15@22lbs Wrapped up with 50mm Rope • HLR, 5/3 • Windshield Wipers, 5/3 # L+R = 1 rep AFTER ACTION REPORT I haven't taken my 16kg bell for Heavy Day Pull-up, thus did session with the same weight as on day one. Was resting between sets one minute. --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 10, 2022 Author Share Posted August 10, 2022 8/10/22 - Update # Session Time: 1530 LT # Session Duration: 26 mikes GRIP Grippers • HG200, 4,3,2,1,1 • HG150, 10/5 Then • Pinch Grip Repeater, 3x 7x/6 Wrapped up with Gripper • HG100, 60+40 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 11, 2022 Author Share Posted August 11, 2022 8/11/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 37s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • OA Calm Breathing, 3 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0400 LT # Session Duration: 42 mikes CALISTHENICS ABS • Zatsiorsky's AB, 10//5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 3x 10s/2 • Dead Bug, 10x • HS Sit-up, 5/2 CLUBBELLS Clubbell 6kg (14lbs) • Inside Circle, 2A,2A,2A,2A,1A,1A,1A,1A • Outside Circle, 2A,2A,2A,2A,1A,1A,1A,1A • Gamma Cast, 10/10 • Shield Cast, 10/10 AFTER ACTION REPORT Enter the Clubbells! The very first session with this magnificent tool. I remember when I first grabbed a kettlebell. As soon I started swinging I knew it will stay with me for the rest of my life. Same happened today with the clubbell. Short session, just some basic exercises, but the weight was chosen correctly, not too heavy, not too light, challenging. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 11, 2022 Author Share Posted August 11, 2022 8/11/22 - Update # Session 2 # Session Time: 1040 LT # Session Duration: 34 mikes LOADED CARRIES Warm-up Supersets of • 50mm Rope Pull-up, 1,2,3 • HS Fists Push-up, 2,4,6 • Barbarian Squat, 3,6,9 @7lbs Sldg Hammer Main Supersets, 8x • Sledge Hammer Gamma Cast, 20@7lbs • Sledge Pull GRIP • Concrete Block Pinch Grip Repeater, 3x 7s/6 In between sets performing • Sledge Hammer Front Lever, 5/5 @7lbs • Sledge Hammer Rear Lever, 5/5 @7lbs --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 12, 2022 Author Share Posted August 12, 2022 8/12/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 38s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Tummo Meditation, 7 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) ABS • Zatsiorsky's AB, 10x//5s • HS Plank, 10s/2 • One-Arm Forearm Plank, 10s L, 10s R • Dead Bug, 5x • HS Sit-up, 5/2 -------------------------------------------------- # Session 1 # Session Time: 0413 LT # Session Duration: 26 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@24 • Goblet Squat, 5/1 @40 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @24 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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