smitty Posted February 13, 2004 Share Posted February 13, 2004 (edited) Just thought I would start a journal for my training leading up to the Arnold Classic. I am going to try and certify with John Brookfield as my witness at the Convention. I previously training all aspects of grip and was looking for total hand strength, but as all of you know, that type of training will provide slow progress to crush - so you need to concentrate on 1 aspect to see the greatest results. Rick gave me Heath's workout and I just started that....Before that I was doing modified KTA with a lot of Heavy Negatives 5 times /week. (I will try to certify with my right hand as it is stronger than my left) My first workout was as follows: 10 OC BTR singles each hand with filed #2 5x5 No set #1 - to work the sweep Wide Pinch: 2 hand - 3x25's 1 hand - Block weights: 35, 40, 45 Rick then informed me to do the wide pinch in between the crush, ie day 1: crush, day 2: wide pinch, day 3: crush, etc... Next workout I will be progressing to a filed HG250 and No set sweeps with the #2 I currently have a new name stamped #3 and a Hard Ass #3 with a 3" sweep to train on , but I'm sure that there will be a #3 at the Brookfield Booth to certify on.... Edited February 13, 2004 by smitty Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 13, 2004 Share Posted February 13, 2004 Smitty looks great! This ought to cut my pm's to you in half! . I pretty much do the same thing as Heath. If progress slows cut out the wide pinch on the between days for more recovery leading up to the Arnold. That was a tip Heath gave me and it helped me a ton, but everyone has different recovery rates ect. so see how it goes. Ive thrown in some wide pinch after my crush workout which gives me a full day of rest. Austin Quote Link to comment Share on other sites More sharing options...
Rob Vigeant Posted February 13, 2004 Share Posted February 13, 2004 Smitty crush that puppy! Quote Link to comment Share on other sites More sharing options...
Razorman Posted February 13, 2004 Share Posted February 13, 2004 Go for it Smitty - note that *I* never got a copy of Heath's hand workout. Sirs, I am pained. Quote Link to comment Share on other sites More sharing options...
Guest gripmaster316 Posted February 13, 2004 Share Posted February 13, 2004 Crush it Smitty!! Quote Link to comment Share on other sites More sharing options...
smitty Posted February 14, 2004 Author Share Posted February 14, 2004 My 2nd workout was as follows: 10 OC BTR singles each hand with filed PDA280 5x5 No set #2 - to work the sweep Wide Pinch: 2 hand - BLOB - multiple sets 2 hand - Block weight: 110 - multiple sets BBE Superholds/Hard Negatives Eagle Claw hooked to 70 lb DB, sweeping the fingers up to meet the hand - to simulate the sweep Countdown: 20 Days until the Arnold Quote Link to comment Share on other sites More sharing options...
Matt Van Weele Posted February 14, 2004 Share Posted February 14, 2004 Smitty keep up the good work and best of luck to you at the Arnold. Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted February 14, 2004 Share Posted February 14, 2004 If he keeps doing what he did last night with that intensity, he's going to get certified. Remember the post workout hand-dips, man. Speed the recovery. -Jedd- Quote Link to comment Share on other sites More sharing options...
bballdad Posted February 14, 2004 Share Posted February 14, 2004 Good Luck Smitty!! Quote Link to comment Share on other sites More sharing options...
vince Posted February 14, 2004 Share Posted February 14, 2004 smitty, make that gripper scream like a b*tch!! Quote Link to comment Share on other sites More sharing options...
Davekline Posted February 15, 2004 Share Posted February 15, 2004 This is probably off topic, but I am sure alot of people on this board will agree with me here. Wouldn't it be neat if bodybuilding contestants were to incorperate closing a COC grip as part of their posing routine? Or perhaps an forth round were added to the contest where contestants could show off various feets of strength? I remember several years back one contestant at the Mr. Olympia competition did a full side split durring his posing routine. Everyone in the audience cheered and clapped because this guy had massive thighes and extreme flexability to boot. Quote Link to comment Share on other sites More sharing options...
smitty Posted February 16, 2004 Author Share Posted February 16, 2004 My workout was as follows: Felt tired, I'm sick right now and the grippers felt like bricks.... 10 OC BTR singles each hand with filed PDA280 - Filed #2 left hand 5x5 No set #2 - to work the sweep - hand to throw in the #1 a few times Wide Pinch: NONE Superholds/Hard Negatives -NONE Eagle Claw - NONE Countdown: 18 Days until the Arnold Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted February 16, 2004 Share Posted February 16, 2004 Smitty!!!! Great log makes me think I really REALLY have to start working my sweep more it's limp dish rag material at present. Jon@han Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 16, 2004 Share Posted February 16, 2004 Smitty what would you rate your filed .280? Im getting one from another board member. Keep it up! Austin Quote Link to comment Share on other sites More sharing options...
smitty Posted February 16, 2004 Author Share Posted February 16, 2004 Austin - it is your gripper The one you sent me ....isn't that a PDA280? Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 16, 2004 Share Posted February 16, 2004 oh yea i think it is. Im getting another one already filed from someone else. I thought it was a 2.7 or so before it was cut? I might be off though. If your closing that filed for multiple singes then there are 3's you can close. You will do fine at the Arnold! Austin Quote Link to comment Share on other sites More sharing options...
Guest gripmaster316 Posted February 16, 2004 Share Posted February 16, 2004 Smitty how close are you right now with your easiest three? Quote Link to comment Share on other sites More sharing options...
smitty Posted February 16, 2004 Author Share Posted February 16, 2004 don't know, I am only training with the hardest #3 in history.... 3" spread - like a brick... and a new named stamped #3 recently purchased. We do have an easy #3 but I haven't touched it... Quote Link to comment Share on other sites More sharing options...
smitty Posted February 16, 2004 Author Share Posted February 16, 2004 Yes Austin, I would say it is a 2.7 I appreciate the gripper bro You should have seen the freaking scene when I was grinding it down man - LMAO Quote Link to comment Share on other sites More sharing options...
smitty Posted February 17, 2004 Author Share Posted February 17, 2004 My workout was as follows: Warmup 3-4 Goal Gripper attempts 10 OC BTR singles each hand with filed PDA280 - Filed #2 left hand 5x5 No set #2 - to work the sweep - hand to throw in the #1 a few times Wide Pinch: 3x25's Two Hands Superholds/Hard Negatives -NONE Eagle Claw - 70 lbs working the sweep Countdown: 17 Days until the Arnold Quote Link to comment Share on other sites More sharing options...
JS27 Posted February 17, 2004 Share Posted February 17, 2004 Are you going to take any rest days before the Arnolds? Quote Link to comment Share on other sites More sharing options...
smitty Posted February 17, 2004 Author Share Posted February 17, 2004 Maybe 1 day or 2.... Quote Link to comment Share on other sites More sharing options...
smitty Posted February 17, 2004 Author Share Posted February 17, 2004 My workout was as follows: REST DAY Warmup - NONE 3-4 Goal Gripper attempts - NONE 10 OC BTR singles each hand - NONE 5x5 No set - to work the sweep - NONE Wide Pinch: - NONE Superholds/Hard Negatives -NONE Eagle Claw - working the sweep - NONE Countdown: 16 Days until the Arnold Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted February 17, 2004 Share Posted February 17, 2004 Keep up the good work smitty! Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted February 18, 2004 Share Posted February 18, 2004 Good solid rest day, buddy. -Jedd- Quote Link to comment Share on other sites More sharing options...
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