Pinch workout 8-30-2011

Quick Session at lunch. Had to superglue up a tear from grippers a couple days ago on LH middle finger before starting. Is still a bit tender. Also been fighting a really bad stiff neck and upper back. I can barely move my head right now. Was hoping this workout would loosen it up but it only loosened it up a little and it was not lasting. Going to see the chiro in the morning. This made the pinch pulls and clean and presses very interesting.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 7x190, 8x190

Saxon Bar Pinch Clean and Press Behind Neck
0x145, 5x140, 6x140

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 8x
RH 14x

2" Vbar front rotations (heel at bottom chalk line)
LH 7x
RH 15x

2" vbar rear levers (heel at bottom of chalk)
6x BH

Broccoli band Ext (tempo test)
20x BH 41X2 tempo (wow burned!)

Grippers 8-28-2011

Gonna continue with testing of the Tempo protocol for the time being. Hopeful some strength gains will come of it. Increased volume this session over last.

Grippers
LH 7x #2x3 tempo 41X2
RH 7x E3x2 tempo 41X2

Training session with Andrew Durniat

Had an opportunity to meet up with Andrew Durniat at his Gym in Wooster, OH while on my business trip. We had a good session and a nice discussion on training, etc over dinner. Here was my stuff, that I remember anyway.

warmup cluster
135#
DLx3 -> Clean -> Press -> BNPx5 -> Narrow Grip pullups x 4

2HP Euro 48mm
3x 110, 3x160, 3x190, 2x210, 1x230, 8x160

Plate curl RH
1x 35# bumper

Anvil lifts

1H Axle Lift York Revolving bar
2x140 BH
Neg @ 230 RH

Conv Axle DL York Bar
3x 230, 2x320

Vbar Hammer curls

Gripper Tempo's
3x E3 RH, 3x #2 LH

Pinch work 8-22-2011

Getting ready to head out of town for a few days on a business trip to Ohio. Had to squeeze this session in.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 10x180, 10x180

Saxon Bar Pinch Clean and Press Behind Neck
10x135

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 7x, 4x
RH 9x, 6x

Broccoli Band Ext
50x BH, 35x BH

Grippers 8-21-2011

Grippers Training
warmup
#2x5

Block set tempo work 1 1/8" block

RH 6x E3 x 2reps tempo 41X2
LH E3x1 tempo 41X2, 5x #2 x 3reps tempo 41X2

Training 8-16-2011

Didn't have much time today for a session but needed to get some pinch in before we go out of town for a few days vacation. Knocked this one out and man are my arms baked now.

2 Hand Pinch Saxon Bar DL
5x135, 5x155, 10x180, 10x180

Saxon Bar Pinch Clean and Press Behind Neck
9x135

Saxon Bar Behind Back Wrist Curls
14x105

Saxon Bar Reverse Curls
14x55

2" FBBC Vbar Hammer Curls (Ring Finger at bottom of chalked area)
LH 5x, 3x
RH 7x, 3x

Gripper protocol test

Testing a new protocol for grippers.

LH #1x5 tempo 41X2, #2x3 tempo 41X2, E3 x 0 ( no block set, standard MMS)
RH #1x5 tempo 41X2, #2x6 tempo 41X2, E3x1 tempo 41X1

Pinch Training 8-09-2011

Today did a little fun workout since my buddy Zac came over.

Grippers
RH 8x#2, 2x 1x F3 OC 5sec
LH 8x#2, 2x 1x E3 OC 5sec

1H Negs with 110# on Euro at 48mm

Blob walk about 15' RH, NL LH (skin tear still healing)

2HP Saxon Bar DL easy
10x135, 8x185

Saxon Bar Clean and Press Behind neck
8x135

Saxon Bar Curl
2x115

Behind back Saxon bar Wrist curls
8x115

1H Clean and Press
RH 2 - 25s pinch (mismatched sizes)

1H Axle DL
LH 3x135 high rows, 0x185
RH 3x135 High rows, 2x1x185

Axle Clean and Press Behind Neck
2x185

Axle Reverse Curls Strict
20x Bar

Hammer Curls 2" Vbar FBBC
Ring finger on bottom of chalked section
RH 5x
LH 4x

Franken-Monkey

Saw this on Hackaday and just had to share it.

Training 8-06-2011

Grippers again
8/06/2011

#2x8 BH
RH F3x1 5sec OC, E3.5x1 5sec OC, F3x1 5sec OC popped open to 1/8
LH EEx1 5sec OC, EEx1 5sec OC popped open a hair, EEx1 5sec OC popped open 1/8"

Training 8/07/2011
Grippers
#2x9
E3x1 OC
F3x1 OC

Training 8-05-2011

Grippers again

#2x8 BH
RH F3x1 5sec OC, F3x1 5sec OC, F3x1 5sec OC, F3x1 5sec OC
LH EEx1 5sec OC, EEx1 5sec OC popped open a hair, EEx1 5sec OC popped open 1/8", EEx1 OC Neg to 1/4"

Training 8-04-2011

8/4/2011

Grippers
Early AM
#1x10, #2x8 BH

11:30am
RH
#2x5
EE (159#) OC 5sec,
F3 OC 5sec (closed)
F3 Neg OC 5sec (forced in popped open 1/16)

LH
#2x5
EE (159#) Neg OC 5sec (forced in and popped open a hair)
EE (159#) Neg OC 5sec (forced in and popped open 1/8)
EE (159#) Neg OC 5sec (forced in and popped open 1/8)

1:00
RH
#2x5
F3 Neg OC (forced in popped open 1/8)
F3 Neg OC 5sec (forced in popped open 1/4)
F3 Neg OC 5sec (forced in popped open 1/4)

LH
#2x5
EE (159#) Neg OC 5sec (forced in and popped open 1/8)
EE (159#) Neg OC 5sec (forced in and popped open 1/4)
EE (159#) Neg OC 5sec (forced in and popped open 1/4)

Training 8-02-2011

Switching things up a bit on grippers and likely changing the Pinch work some starting next week as well. I tore a nice flap of skin on my Left Thumb today attempting some Blob pulls for Gripcerts.com and that is a good reminder that I may be training a little too close to my max and it is time to back the intensity / weight down some and progressively work back up. On grippers for the current training cycle I am going to shoot for a daily GTG method on Over Crushes. I took some video of the pinch work and will try to get it up later.

Grippers
#1x10, #2x5
RH 159# EEx2x1 OC 5sec
LH 159# EEx2x1 Neg OC 5sec (forced in and popped open a hair)

Pinch
2H Saxon DL
5x135, Blob picks RH negs LH, 3x185
2x235, 3x235, 235x2+1, 8x185

Saxon Bar Curl
10x95

Blob RH, Blob almost full pull LH

Saxon Bar BNP
10x105

Behind Back Saxon Bar Wrist curls
12x105

Saxon Bar Reverse curls
12x55

A few workouts and updates

Been busy the last few days with the remodel, etc so no updates here. I did finally get the outside portion of the door opening I was bricking up done though, WooHoo! Still need to finish the inside but it should be alot less hot inside than it was out in the sun yesterday. On the workout side of things, here are the last few workouts. I was starting to get a lack of progress on grippers so I decided to try and deload for a few days. May change schedule some as a result of the slowed progress. I did however close my again Easy #3.5 on the 27th though. Was hoping for a double but just could quite get it closed on the 2nd.

7/26/2011
Grippers

#Tx10, #1x10, #2x5
LH E3x2, E3x4, E3x3
RH E3x3, EEx4 E3.5x0, F3x0

LH CCS #2x3

Cut workout short since I didn't hit my numbers and had no fire

7/27/2011
Retried Gripper workout

#Tx10, #1x10, #2x5
LH E3x2, E3x4, E3x2, E3x2, #2x3 + OC
RH E3x4, E3.5x1 (missed 2nd rep by 1/8"), F3x2 (missed full closes by 1/8", 1/4"), F3x1, E3x3 + OC

LH #2 OC 10sec + #2 NEG, #2 OC, #2 Neg
RH #2 OC + #2 OC, #2 OC, #2 OC All 10sec

8/1/2011
Unplanned day

Gripper warmup
#1x7, #2x6

2 - 25# plate Pinch
pass between hands a few times.

Gripper OC RH, Neg LH, 5sec for either
BH 4x 159# EE x 1 (LH closest hold was 1/8" from close)