Grip workout 10-29-2011

Zac and Tim came over this morning for a nice group training session. It was a really good session for me. Also wanted to welcome Russ to the blog as a contributer. Anywho, heres my stuff for the day.

Jump Rope 80x

Squats (ATG)
10x140
10x162
20x185

Standing Press
5x140
3x162
3x185

2HP Saxon Bar DL
5x40
5x130
5x180
2x225
1x247
1x257
2x0x270 (1st one almost to knees, 2nd almost to lockout)

1H Axle DL
1x185 BH
1x195 RH, x0 LH (Neg)

Axle Clean
1x195 -> SLDL x 8

2 - 45# hub farmers across the yard and back

Hub Lift
1x45# BH
1x65# BH
1x80# RH

Blob lift
RHx1
LHx0 half way up

2H Plate curl
3x75# (york 75# plate)

Cyplenov's
6x75# LH
8x75# RH

Grippers
BBGMx1 RH, x0 LH

KB swings
25kg
10x each hand every minute for 4 minutes (80x)

Thanks Aaron!

Hey everyone, Russ here.  Aaron has given me the opportunity to contribute to his blog so I'll try to add some interesting tidbits from time to time.  Aaron and Zac are already doing a great job here so hopefully I can add something of value :)

For those who don't know me, I live an hour and a half from these guys and I've been training my grip specifically for about a year and a half now with 5 months of that doing injury rehab.  Until mid August this year I pretty much only trained grippers with the odd RT and pinch workout thrown in here and there but was never consistent with anything other than grippers.  Since August I've declared war on pinch/thickbar and have seen all aspects of my grip go through the roof and now I'm pretty much addicted to working on pinch.  Then again, when you have the opportunity to train with Aaron and his bionic thumbs it's hard not to want to improve pinch...lol

Some of my most recent PR's are closing my 174 lb. 3.5 with a 20mm block set, axle deadlift 340 lbs., 2x35's +12.5 lbs. plate pinch, 5 dimes pinch and just lifted 6 dimes pinned (still can't get them loose but getting closer) and a 45# hub with +17.5 lbs. added.  I also achieved the MM1 cert in September and am waiting on the MM2 gripper to show up now to smash that as well.  Some goals I want to achieve this year are 2x45 pinch (I have to beat Zac), 6 dimes, MM2 (of course), HOSS 3.5 and axle deadlift 350#...and all this while cutting fat.

Thanks guys...train hard and have fun!

Last Three Days

I had a goal of closing a C.o.C. #3 by the end of the summer. While technically I did close Aaron's easy 3, and that was cool for me, I need to do better. At the very least I want to be able to close his average 3 by the end of the year. I am of course talking about using a MMS set. I continue to try setting my #3 which seems REALLY hard. I am getting better at setting that bad boy in my hand, but once I set it to parallel I can barely get any squeeze out of it.

Been reading a lot of posts on various forums about how people train for closing this monster. I noticed one thing many of them had in common was high volume training. I say high volume, but all I mean by that is higher than me. I have been use to only a few warm ups, and then a 5x5 at the most. Really doesn't seem like a lot when I think about it. I feel I take my gripper workouts seriously these days, and I think what has happened is my hands are finally ready for more. I feel like they can take more now that they have some good muscle built up from the last year of playing with grippers, and pinch stuff.

I have no plans on going crazy with a "Joe Kinney 4 Hour Workout", but I have proven over the last 3 days that I can take more with more frequency. Without specifics, here is what I have done.

Over the last 3 days I have closed my grippers a total of 112 times. Again, really doesn't seem like a lot, but they have been quality, serious attempts at real closes. It is also 112 closes in 3 days compared to 112 closes over 2 weeks.

#1x74
#2x28
#2.5x10

 First day was Tempo work, second was MMS, and third day was CCS. I was able to do all of these feeling strong, and without any major arm or hand pain. In conjunction with all this I have trained 2HP for the first and second day, and 1HP for the third, and made nice gains on both. I also have done my regular body strength exercises as well... bench, DL, OHP, and light squats with light sandbag work for a little cardio.

All this to say that my "staying power" seems to have increased. I was having trouble for the longest time getting a decently hard and lasting workout with grippers. I always just seemed to peter out of hand strength during what I thought should have been halfway through a workout.

I will now give the hands two days off to recover and see how they feel on Monday. If they feel decent, I will repeat the process. Gonna see if a little more volume, and frequency will get me to that #3. If 3 days in a row turns out to be a bit much I will back off to 2 and see what happens then.

Gonna make that #3 mine, and will cert on it next year.

-Z

10-27-2011 Workout

I've been dealing with gut issues for the last few months among other issues and finally got into the doctor yesterday to get checked out. Also of concern was my strength levels especially in my hands had seem to have been slowly dropping for the last few weeks and all of a sudden starting monday I experienced a major drop in hand strength. As in could only get a Trainer gripper to 1" literally kind of drop. For those of you that know what that means that is big. I got referrals to a couple specialists but he seemed to think the gut issues may be Ulcerative Colitis, and that the hand issue may be some kind of nerve impingment somewhere. I'll know more after seeing the gastroenterologist and getting the nerve conduction tests done I hope. The good news is strength levels are back up some so I got a quick workout in today. Still not where I should be but definately better. Also did some DSMO on my wrists and lower forearms after the workout to help open up the tissues. Seemed to help. Here was the workout from today and BW was 257.2 this morn.

Squats (ATG)
45x12, 140x12, 185x16, 185x12

Grippers MMS reps
#Tx12, #1x20, #2x20 BH
LH E3x1, #2x12, #1x33
RH E3x6, #2x20, #1x40

Jump Rope 80x

Standing Press
5x140, 1x185, 8x140

Workout 10-21-2011

It has been since the group workout on Sunday since I have punished my body. Not because of me being sore or anything, just too busy and lazy. That changed today.

Grippers
#1x5 BH
#2x5 BH
#2.5x2 BH
GMx2,2 Tempo BH
#2 CCSx5 RH x3 LH

Did some Bench Pressing

2HP
92x10
134x5
144x5
154x2
160x1,1

Did some hammer curls

Started doing my version of Mr. Pain Jr., but my new neighbor came out and saw me working out. I promised him a homebrew earlier in the day, and so I ended up drinking 3 beers with him. Time to eat.

Good workout, felt strong. Closed my #2.5 like it was nothing. Love the fact I can dominate it now. It's my bitch.

Z

Grippers 10-18-2011

Did a little gripper work at lunch to test something. Still sore from Sunday's training session so I didn't do too much.

Negative Accentuated Gripper work
#1x7
BBM 5/8 handles 4112 tempo + 11# Ecc x 1 BH
BBSM 5/8 handles 4112 tempo + 11# Ecc x 1 BH (LH more of a fight Ecc)
#1x5 LH, 12 RH
BBM 5/8 handles 4112 tempo + 11# Ecc x 1 BH
#1x5 LH, 12 RH
BBM 5/8 handles 4112 tempo + 11# Ecc x 1 BH

Group training session 10-16-2011

This morning I put on a group training session. Tim Struse came, as well as Zac and Paul. It was a great session and was pretty blown away when Tim did some reps with my 194# #4 gripper. Here is my stuff from the day, at least what I can remember. Everything was sufficiently smoked by the end.

Jump rope 100x

Grippers concurrent with below superset
5x#2, 1xE3, 1x#3, 1x EE, miss on F3, 1xF3

Super set squats with standing press
Squats 5112 tempo ATG
10x140
14x185
Standing Press 6112 Tempo
5x140
2x185
4x165

Blob walk RH about 10feet. broke off ground LH a couple times a few inches.

Saxon Bar 2 Hand Pinch
5x135, 3x185, 2x207, 2x227, 2x227, 2x227, 2x227, 2x227

DO Axle DL Heels together
5x130, 3x130 (Each hand 1HDL)
3x235
2x280
2x330, 2x330, 2x330

Mr. Pain circuit
Saxon bar curl 12x90 ->
Standing Bent over Wrist curls Saxon bar 8x90 ->
Cyplenovs 8x 45# Each hand
2min rest
Forkulator Ext 10x 5# ->
Saxon bar reverse Curls 5x38# ->
2"Vbar front levers ->
2"Vbar Standing Tricep extension Levers ->
Thumbless Axle Reverse Curl till bar fell out of hands

Gripper
#1x4 Each Hand

2" Vbar Hammer curls - neutral grip to really hit the brachioradialis.


Later in the day did a lesurely bike ride with wife and Kiddo.

10/13/11 Workout and Thoughts.

I couldn't help it, I had to try one of my Wee Heavy Scotch Ales. Get to that in a minute.

Punished my body for a bit today.

1HP Warmed up with 61# BH
75# x 7 BH assisted lifts then hold for time.

Tempo Grippers
RH #2x 5,5,4
LH #2x 5,5,4
RH #2.5x 2
LH #2.5x 2 Both Forced Closed Tempo Reps

After the big squeeze on the 1HP my hands really warmed up nicely. I figure I will use my 2HP as a training apperatus for pinching 2 45s. I keep ripping my webbing open on my left hand. My 2HP feels smooth and round enough on the edges, but maybe I'm just squeezing so damn hard that my hands can't take my awesomeness. Maybe not.

I really like the Tempo Gripper workout. Really makes my hands feel as if they got worked out without not being able to use them for a few days. Good stuff. Getting gains from it too!

Now on to the scotch ale. Brewed it months ago, and am suppose to let it sit until around Thanksgiving. I just can't stand it. Had to taste it. Dark brown in color with low carbonation. Malty in nose and taste with some warm alcohol feel on the tongue. Slight buttery taste that might be some diacetyl flavors, but that is acceptable in this style of beer... to a degree. Could use some more carbonation for my taste, but it is a big beer, and this may come with more bottle conditioning. All in all, I really like this beer. As it is around 8 to 9% alcohol I can store it for a much longer period of time to let it age. I have two cases of 12oz bottles, so I do believe I will let a good amount of this just chill out for a while. If you are intersted in getting a bottle of this, let me know and we'll see if we can work something out.

Zac

Fall Garden

So I've been slacking on the garden upkeep since early summer and the home garden got totally overrun with effing bermuda grass. Since its time to plant fall stuff we have started working on whipping it back into shape so we can get planting. I have already cleared out our community garden plot and prepped it for planting with a few bags of manure, 200# of builders sand to improve the drainage and 10# of earthworm castings tilled in this last weekend. Got some of the seeds picked out and a few more ordered including 3 different varieties of good garlic, carrots, radishes, beets, lettuce sugar snap peas and spinach. Yum! We are gonna do a cover crop at home once I get it cleared out in the main bed and possibly some of the other stuff mentioned above in the raised beds at home. Looking forward to some fresh veggies again!

Workout 10-11-2011

Only had time for a quick and dirty workout today. So I ended up supersetting most things. I think that combined with the slow tempo eccentrics made it a good bit more challenging. Total time about 40min

Super-setted these 4 lifts
Squat
10x45, 8x140, 14x170 (4112 Tempo)
Standing Press
10x45, 4x140, 3x170 (4112 Tempo)
Saxon Bar 2 Hand Pinch DL (with 2 sec hold at top)
5x135, 3x180, 2x205
Grippers
8x#2, 2xE3 block set slow Eccentric, F3 RH x1 (missed close by a hair and slow ecc), E3x1 LH (slow ecc)

Super-setted
Standing Press
3x170 (5112 Tempo) - Last rep very hard, meant to use 165 on these and forgot about overweight 45's
Saxon Bar 2HP DL (2sec hold at top)
2x220

Super-setted
Saxon Bar 2HP DL (2 sec hold at top)
2x220, 2x220, 2x220, 2x220, 2x220
DO Axle DL Heels touching
10x130, 3x200, 3x250, 2x300, 2x325, 2x325 (slow ecc phase on last 3 sets almost lost last rep on last set - fingertips)

Cyplenkov's
5x45 BH

2HP and Such

Finally got my 2HP together. Pulled on it today to kind of test where I might be with a non-seasoned apperatus. I pulled 152 for 3 reps, and failed at 162. I figure I could have got it all the way up as I did break it from the floor about 4 inches. Damn lack of seasoning I suppose. Of course if I were strong enough I could leave these excuses behind, and just yank the damn thing off the floor. Guess I'll have to get that way. More pulling huh? I can do that.

Did some all around strength stuff as well. My stout is looking great. That is all. Out.

Zac

Brew Day

Aaron has seen fit to give me the ability to post on this here fine blog. I have had this ability for about a week now, but I have been a lazy ass and have not written anything. This changes today.

I am in the process of getting all my brew equipment cleaned and sanitized today because after I pick up my son from school I am brewing up some beer. I bought a stout kit from my local homebrew store, and boy does it sound good. I love big, rich, dark beers, and this one promises to deliver on those attributes. At 6.5% ABV it's gonna be quite satisfying on those chilly Tucson nights we have coming up in a couple months.

I'll add some more info as it comes along, so check back from time to time.

Thanks a bunch to Aaron for giving me the pleasure to adding to your already awesome blog! I'll try not to drive it into the dirt!

Zac

Training 10-6-2011

Did a quick DL session today. Forearms are still a little sore from last weekend.

DO Oly DL heels touching
10xbar, 5x140, 3x235
2x285, 4x2x320

SLDL Slow eccentric phase
10x140

Training Saturday 10-1-2011

BW this morning 10/3 was 257.9#

Did a morning training session with Zac on Saturday. Decided to switch things up a little. Was planning on doing grippers but did a test day first before a little tempo work. Also tried a new forearm circuit I came up with. Still pretty sore from it today.

Squats (ATG with bottom pause 51X2 Tempo)
10x155, 10x155

Standing Press (bottom pause with 41X1 Tempo)
3x155, 3x155

Grippers
#T x 10, #1 x 8, #2 x 8, E3 x 3
RH F3 x 1, E3.5 x 1, H3.5 x 0 to 1/4, E3x3 41X2 Tempo, E3x2 41X2 Tempo
LH A3 x 1, EE x 1, E3.5 x 0 to 1/4, E3x1 41X2 Tempo, #2x5 41X2 Tempo

Mr. Pain the Forearm circuit
Super set of:
Bent over hanging wrist curls with Saxon bar towards you 75# (41X2 Tempo to failure) -> Wrist curls with Saxon Bar normal 75# (41X2 Tempo to failure) -> Cyplenkov's with 45# (41X2 Tempo) to failure + Negs to Failure
Rest 2min
2" Vbar front levers to failure (41X2 Tempo) -> 2" Vbar Tricep Extension with Wrist lever at top to failure (Slow Eccentric Tempo) -> Reverse Thumbless Axle Curl to failure (Slow Eccentric Tempo)
2 min rest
2" Vbar Lever Hammer Curl Club Negs - to failure

Literally could not pick up empty vbar or hold onto the empty axle bar when this was done.