Pinch Workout 7-23-2011

Zac came by on Saturday and we got in a nice pinch workout. My top sets were actually about 5# heavier than I planned due to overweight 45# plates but I didn't think about it until after the workout. Also I did some unscheduled 1 rep max effort testing because it was feeling so good. I took some video but still need to pull it off the camera. Layed some brick on the remodel after that and most of the day Sunday. Boy am I sore today.

Pinch
2H pinch Saxon bar
5x135
2x185
3x230
3x230
0x280 did not break ground
1x250 long hold

Saxon bar curl
9x95

Saxon bar behind neck press
95x10

Saxon bar reverse curl
10x55#

Behind the back Saxon bar wrist curls
10x105

1x 2-25s loose plate pinch clean and press

Blob
bunch of lifts RH, Negs LH

Broccoli Band Ext
2x65x

Gripper Training 7-19-2011

Zac stopped by today during lunch to join me for some gripper training. Was a good session and decided to get in a few Negs for a change.

Grippers
#Tx10, #1x10, #2x6
LH
Easy #3x3
Easy #3x2
Easy #3x3
Easy #3x3
Easy #3x3
(Very close miss on 4th rep on some of these sets, Bad Gripper Set on 2nd set)
RH
159# Elite x3
159# Elite x3
159# Elite x3
159# Elite x3
159# Elite x3

Negs 5sec each
LH
Filed #3x1 opened to 1/4
Filed #3x1 opened to 1/4
Filed #3x1 opened to 1/4
Filed #3x1 opened to 3/8
RH
4x1x180 #3.5 all opened to around 1/4 or maybe a little more on last rep

CCS
LH #2x5
RH Easy #3x0 miss by a hair, #2x4

1.25" block
RH #2x18
LH #2x5

20min later CCS
RH Easy #3x1 missed 2nd rep by 1/4
LH Easy #3x0 miss by 3/8

Broccoli band Ext
65x, 60x

A bit of Tech

Saw this over on Hackaday. I think its pure BadAssery! A guy whipped up a band out of a few instruments and some Junk tech components like scanners, printers, solenoids, etc. Here they are playing some Marilyn Manson.

Pinch workout 7-15-2011

Had a nice lunchtime training session today. Bit of progress from last time and that is always good. Shot video of most of it as well and will add that to the post once I can process it.

Pinch
2H pinch Saxon bar
5x135
4x205
5x205
5x205
2x225 slight pause between reps for hand reset

Saxon bar curl
7x95

Saxon bar reverse curl
10x45#

Behind the back Saxon bar wrist curls
10x95

Forkulator
Ext 3x10#
Flex 20x10#

Pushups
30x

Workout 7-14-2011

Today was a light gripper training day. Just grease the CNS groove. I've been experimenting with a light heavy model and want to see how it plays out as well as some of the other protocol nuances. So far so good since about 6 weeks ago when I started back training grip again I was unable to close an Average #3 RH, and a #2 was pretty hard LH. I could still close an Easy #3 at that point (#2.8 level) but just. If my estimates are correct I should be in the mid 170's RGC range or #3.5 level currently which is a pretty nice jump RH and above an Average #3 level LH, maybe  mid 150's RGC. I hope to get back up to my top levels before the end of the Fall. My bests were 195# RH BBGE MM6 Dup, and a hair from closing my Easy #3.5 (169#). With goals for the year in grippers to close a 199+ #4 RH and 169+ LH. I think it is doable, do you? My pinch goal for the year is 125Kg on the 2HP or at the very least on the Saxon bar.

Grippers
#Tx10, #1x10, #2x6(RH)
RH E3x3, E3x3, E3x3, E3x3, E3x3
LH #2x4, #2x4, #2x4, #2x4, #2x4

Grippers 7-12-2011

Holy Crap my forearms are swole after this one. Really happy with the progress today. Wasn't sure it was a good idea to train today going into this since I was still a little sore from the Pinch workout on Saturday and the brickwork I've been doing for the Dungeon remodel. Even so nice progress.

Grippers

#T x10, #1 x 10, #2 x 4
LH 3 x E3, 3 x E3, 3 x E3, 3 x E3, 3 x E3
RH E3 x 3, 2 x Avg #3, 3 x Avg #3, 3 x Avg #3, 3 x Avg #3, 3 x Avg #3

Isometronic protocol
LH #2 x 10 + 10Sec OC +  x1 more
RH E3 x 8 + 10Sec OC +  x1 more

CCS
LH #2 x 5 + 10sec OC
RH #2 x 16 + 10sec OC

MMS
LH #1 x 40
RH #2 x 30

Broccoli band Ext
1x60, 1x50 EH 5sec hold at end of last set

Pinch work

Workout from Saturday 7/9/2011. Only had about 20 min to get everything in I wanted to hit so I just hit the basics. Before and after the workout I worked on remodeling in the dungeon. I found that I am incredibly slow at laying brick. Trying to make it too perfect I guess. Anyway Video of the workout is attached.

Pinch
2H pinch Saxon bar
5x135
3x205
3x205
4x205 with longish hold at end

Pinch hack squat Saxon bar
1x135 with long hold

Light gripper workout tonight

Hope to do some pinch work tomorrow so I went light on grippers tonight to just shake a few cobwebs out.

Grippers
#Tx10, #1x10, #2x6(RH)

RH E3x3, E3x3, E3x3, E3x3, E3x3
LH #2x4, #2x4, #2x4, #2x4, #2x4

Gripper workout

Forearm wrist flexors still slightly sore from Sunday's training but I decided to give it a go anyway to stay on schedule. Strength increases over last workout and I'm happy with that. Went for a top single to see where I am at early in the workout as well. Missed my Average #3 LH and my Easy #3.5 RH both by just a hair. They may have shut but I was unable to be sure so I'm calling it a miss. Pretty smoked after this workout and its gonna be a few days before I hit it again.

Grippers
#T x10, #1 x 8, #2 x 3, E3 x 1
LH Avg3 x 0 - Miss by a hair, 3x1x E3
RH Avg3 x 1, EE x 1, E3.5 x 0 - miss by hair, Avg3 x 1

Isometronic protocol
LH #2 x 9 -> 10Sec OC -> x1 more
RH E3 x 7 -> 10Sec OC -> x0 to 1/4

CCS
LH 3 x #2, #2 10sec OC
RH 17 x #2, #2 10sec OC

MMS
LH #1 x 25
RH #2 x 19

Broccoli band Ext
2x50 EH

Pinch workout

Zach stopped by for a training session today and we hit it hard despite the 105deg temps in the shade + monsoon humidity. Workout went really well and I think we both had some good lifts. Forearms are sufficiently smoked now. I think I forgot a few things but this is what I remember.

Pinch day
2H Saxon Bar Pinch DL
5x135
4x185
6x185
6x185 broke 7th off ground 1 foot.

1H Saxon Bar Pinch DL
3x95 RH
1x95 LH + Neg

2x95 RH + Neg
2x95 LH + 2 Negs

Standing Saxon Bar curls
6x95

Saxon bar hold extensor focus
95#

Behind back Saxon bar wrist curls
95 x bunch of reps + long hold

Hammer curls with 44# KB
4x strict RH
3x cheat LH

Forkulator
Ext 8x10# + hold
Flex 10x15 + hold

Hammer wrist work 6#