Training 11-29-2011

Got in a quick Oly session today at lunch. Really gotta work on my flexibility on the oly lifts. I seem to only be able to rack a clean or snatch with a slight knee bend at most and cannot squat down without dumping after that. Supersetted Grippers, Cleans and Snatches

Lunchtime

BW Squats x 20

Grippers
#1x3 Speed
#2x3 Speed
2x Adj BBSM @ 1/4 x 3 Speed
RH
E3 x 1 Speed
Avg#3 x 1 OC 3sec
2x F3 x 1 OC 3sec
LH
E3 x 1
Avg#3 x 0 miss by hair
2x E3 x 1 OC 3sec

Cleans & Snatches (alternating sets up thru 165)
Cleans
5x45
5x95
3x115
3x137
2x165
2x187
1x209
1x231
0x255 (close miss on racking)

Snatches
5x45
5x95
3x115
3x137
2x165

DO Oly DL Sumo
1x345
1x367
0x377 (Back just not up to it today)

SLDL
25x115

Training 11/27/2011

Did a bit of training yesterday morning. Was hoping for a bit more time to workout but that just didn't happen. Happy with the bench increase, but dissatisfied with the Squat and pinch. Had to stop mid workout to help with the tiny human then resumed approximately 1hr later.

Squats
45x10
140x10
185x6
220x15 (terminated set due to quick onset migraine)

Grippers
#Tx10, #1x10, #2x7, E3x3
RH
Avg#3 x 2
Filed #3 x 1
Easy #3.5 x 1
BBE (170) x 1
Hard #3.5 x 0 (miss by a hair)
Rest 1hr
Easy #3.5 x 3
LH
Avg#3 x 1
BBGM x 2
Easy BBE (159) x 1
Easy BBE (159) x 0
Rest 1 hr
Easy BBE (159) x 2

2 Hand Pinch Euro (48mm)
3x60, 3x110
3x155
2x177
2x197
1x209
1x221
0x231 (4" and tear of left thumb webbing)

2HP Saxon Bar
1x233

Bench
10x45, 10x140, 3x185
15x225
Rest 1hr
3x225
3x275

Lying Tricep Extension (headbangers)
10x140

Gripper Mini-reps (TUT)
adj BBSM @ 1/4
RH 28sec
LH 15sec

Just choke the foo!!

No, I'm not talking about choking anyone out in Brazilian Jiu Jitsu class nor am I talking about domestic violence so put down the phone.  I'm actually talking about a form of partial range of motion training using grippers where you apply a hose clamp to the handles of the gripper in order to set them at a certain width.  This way you can train that specific range of motion without using a lot of energy getting the gripper "set" to that point.  In the past I've read a lot about the benefits of choker training and have done quite a bit of it myself (both in BJJ class and with grippers) and I've always talked about how effective they've been for me.  Over the last few days however, I've been thinking about it and started wondering just how effective and if at all it's actually been.  When I've done choker work in the past I always had good gains in strength but how much of that, if any was due to working with grippers choked and how much was due to just plain getting stronger using the other ranges of motion as well?  You see, I generally use chokers, MMS, CCS, max singles and explosive singles in my training depending on what the purpose for the particular workout is so it's hard to actually attribute strength gains to any one particular training style.  Well, over the next month I plan on putting choker work to the test, literally by doing nothing but choked training...with the exception of my warm-ups which will be MMS.  This way I'll be able to definitively determine how effective working grippers in a choker is...for me and to then see how much carry over it has to MMS closes.  I'll continue to do heavy singles, explosive singles and explosive triples but all will be performed in a choker set at different widths.

Here's a picture of Rich 3.5 choked down to 11/16":

Why is this called "Rich 3.5"?  Well, because it was loaned to me by my friend Rich so this is how I'll differentiate this particular 3.5 from my own.  Rich 3.5 measures 183 lbs. on the rgc which is 9 lbs. harder than mine so I'm hoping that working with this (in a choker of course)  will help me to get ready for the HOSS 3.5 certification from Benders Battlefield. 

Here's a choker workout I did the other day.

11/22/11

I'm going to start using Rich 3.5 (183 lbs.) in a choker to get prepared for HOSS 3.5 cert by the end of this year.  HOSS certs utilize a 1" block set and the HOSS 3.5 gripper measures 174 lbs. on the rgc so I'm hoping that being able to work up to closing Rich 3.5 with the choker set at or close to 1" will have me ready to close the HOSS 3.5 with a 1" block set.  Once I can close it set at a particular distance for 5 straight singles I'll open it up about 1/16" and work with that until I can close it there as well, then open it up again.  I'll also be using other choked grippers:  Big Nasty, my #3, #2.5 and possibly even my #2 for active recovery work.

Warm-up

Trainer x20

#1.5x10

#2x10

Rich 3.5 (choked to 3/4")

5x1-no closes either hand

Rich 3.5 (choked to 5/8")

5x1-all closes righty and very close lefty.  I'll now open it up to 11/16" for the next workout with this gripper.

Axle Deadlifts with a PR

11/23/11


Today was axle deadlift day on 5/3/1 and during warm-ups my hands were feeling so good that I decided to attempt a PR during the warm-up sets.  I also decided to try doing sumo since I've heard a few people say pulling sumo is easier on their grip using the axle.

DO Axle Deadlifts
105x3
155x3
210x3
270x1, 315x1, 350x1 (sumo) PR 
 http://www.youtube.com/watch?v=77hcnGFeSPE
240x3
270x5-grip started to give out on 5th rep.


Pullups (narrow, neutral grip with FatGripz)
2-stopped here because my left shoulder wasn't having it today.


Axle Bent-over Rows
105x5
135x5
155x5
185x5
185x5-my grip was toast at this point and I barely got the last rep.


BlobZilla (Iso's x6 seconds)
5x1

Workout 11-20-2011

I called off a group workout on Sunday morning because I was gonna be busting butt on the training room remodel and would only be able to train while the baby was taking a nap whenever that was, also because I smooshed the tip of my left thumb pretty good with a stray hammer strike on Saturday. That one actually caused the thumbnail to cut through the skin beneath it and took hours to stop bleeding completely. Its looking and feeling much better today though. Still not ready for any 2HP yet but alot better. Anywho, workout was done quickly while Nipper napped and I got a chance to test out the new bumpers on some light oly lifts.

Squats
10x45
10x135
6x185
22x210

Grippers
#Tx10, #1x10, #2x6, E3x3
RH A3x2, F3x1, EEx1, E3.5x1, E3.5x1, BBEx1, E3.5x2 H3.5x0 (1/16)
#2 mini-reps 36sec
LH A3x0 (bad set), A3x1, GMx1, EEx1, EEx1, F3x1, E3.5x0 (3/8)
#2 mini-reps 27sec

Hang Cleans
5x45
5x95
3x135
2x185
1x185

Hang Snatch
5x45
5x95
2x135

Bench
10x135
3x185
3x205
12x225

Lying Tricep Ext
10x135

Cyplenov's (bumpers)
4x80, 3x80

Shoulder Shocker
10x35 Seated plate front raise
8x15 Seated DB lateral raise
9x15 Seated DB Clean and partial press.

Gripper Workout 11-21-11

I tried something new on the grippers today. I choked my 2.5 and closed once, marked it, repeat. I made every close count to the point of grinding them when I wasn't sure if it was closed. I did this till fail on both hands. I found it remarkably easy to close this gripper while closed. Shows me maybe my weak point is my set? You dinosaurs of grip lemmie know if my thinking is correct on that cool? Anywho, here is how it went:

2.5 Choked to 1 1/2"
RHx 1,1,1,1,1,1,1,1,1,1.. rest while I do left hand.. 1,1,1,1,1,1

2.5 Choked to 1"
LHx 1,1,1,1,1,1,1,1,1,1.. rest while I do right hand.. 1,1,1,1,1

Never closed my 2.5 that many time before, choked or not. Felt too easy. Almost thought I was doing something wrong.

The rest of my workout is on my blog.

Z

Squats, squats and more squats!!

Squats, squats and more squats!!

11/17/11


I finally got a baseline for 225 x max reps.  Strength wise I was good for many more than 25 on the first set but my conditioning is non-existence and I couldn't breathe.  The goal is to get 40 consecutive reps with 225 so my work is cut out for me.  The last 5 reps were probably the hardest (mentally) 5 reps I've ever done with weights.


PL Squats
45x5
135x5
185x5
205x5
235x5
265x5

High Bar Squats (225x max reps)
25,10,5
Here's the video:
http://www.youtube.com/watch?v=PXRB-bWLm08

I'll Just Leave This Here

http://beergripstrengthandmorebeer.blogspot.com/

Training 11-15-2011

BW was 260# this morning

Still sore from Sunday session especially the triceps but decided to get in a quick lunchtime workout and hit some pinching. Really happy with today's result. Feel like I'm getting stronger again. Also went to the Gastro doc this morning. My gut issues have been slowly getting better since my diet change and adding some specific supplements. Since I have not had an episode in the last week he wants to wait till I have another one before doing anymore testing. Got my stuff for the lab work when and if I have another episode. Been trying to hit the hot tub followed by foam rolling and stretching most nights lately and that is doing some good. Nights that I don't hit the hot tub I am still doing the other two. Lastly, today's squats had at least a few reps in the work set that felt in the right groove. Almost effortless. Gotta keep dialing that in.

Squats
10x45
10x140
5x185
20x210

Grippers
6x4x#1 explosive closes

Saxon Bar Pinch SLDL (continuous reps without setting weight down on all but last set)
4x40
3x135
3x180
3x202
3x222
3x234 with hold after reps (8sec TUT)
8x204

Rainy Day Workout

Got a chance to workout with Aaron today. This is what I remember.

Grippers
#2x 5,5,5 BH
#E3x 2 RH

5 Dimes
x2 RH
x1 LH

Blob
x2 BH
several hops both hands

Bench Press
140x10
140x10
162x10
185x7

Saxon Bar
135x7
135x8
180x5 PR
202x3 PR

Push Press
140x5

Cyplenovs
15 RH
13 LH

Real happy with the Saxon Bar PRs.

HAPPY BIRTHDAY AARON!!!!

11-13-2011 Birthday workout

Zac stopped by this morning and joined me for a nice birthday workout. Was a good one and got a few PR's. Was raining as well so that made it even better for an outdoors workout.

Squats
10x45
10x140
5x185
18x207

Grippers
10x#T, 10x#1, 6x#2, 3xE3
RH 2xA3, 1xE3.5, 1xBBE (170), 32sec mini reps #2
LH 0xA3 close miss, 3xE3, 23sec mini reps #2

Bench
10x140
6x185
3x207
12x225

Pinch SLDL Saxon
3x10x135

Saxon bar cheat curl
1x135

1H Saxon Pinch
0x135 RH (got a few inches off the ground)

Lying tricep extension (headbangers)
6x140

Thumbless Axle Reverse curls
30x 33#

Defranco Shoulder Shocker
Seated Plate front raise 35#x10
Seated DB slow clean to press 15#x10

Cyplenov's
8x80# LH
12x80 RH

11-11-11 Cardio

Kettlebell and Jumping Jacks. I did a set of KB, waited 30 to 45 seconds, then did a set of JJs, waited 30 to 45 seconds... repeat for 25 minutes timed. After each set of exercises I closed a #2 each hand. I finished remaining time with Burpees.

KB Swings 44#
x20,20,20,20,20,20,20,20

Jumping Jacks BW
x30,40,50,50,50,40,30

15 Burpees

I am so outta shape, but I feel good after this workout. Bringing diet in line slowly but surely. Not gonna stop drinking beer though. It's ok, I am only really drinking 1 every other night or so... and I try to have it with my meal around 5 or 6.

11-10-2011

Still decently sore from the last workout. Especially deep in the forearms everywhere and pecs. Been foam rolling and stretching nightly as well as about any other time I get a chance. Also doing self massage on the forearm soreness. I only had time for a very short workout today at lunch but I bettered my recent DL numbers by a bit. Looking forward to going back to Sumo style as it is ever so much more comfortable. I feel like I'm doing mostly a leaning forward SLDL with the feet Froggy style.

Do Oly DL (heels together)
10x45
6x140
3x235
3x280
2x330
2x2x352

Grippers
5x3x#1

Standing Press
9x140

Hands sore and tight? Set a PR!

11/8/11


My hands were tight and a little sore from the grip workout the day before so when I got home from work I grabbed the trainer and did a couple sets of 10 to get the blood flowing to them.  I then decided to see how many 20mm block set reps I could get with the CoC #2 and ended up setting a PR with 35 reps.  I just missed the 36th rep and I blame it on still fumbling a bit with the new block set technique.  It's getting much better than it was, though.

http://www.youtube.com/watch?v=Kh5H-obrFFM

11-8-2011 Workout

BW was 256.6 this morning. Got a decent workout in at lunch today. Also did hot tub followed by foam roller work and stretching last night before bed. Gonna try to get more consistent with this to try and get more mobility. Pinch was good today and squats and bench were also up from last session.

Squats
10x45
10x140
22x195

2HP Saxon DL
3x135
3x180
3x202
3x215
3x227
3x232 (Did not touch ground, continuous reps)
10x205

Bench
10x140
6x185
8x225

Round the world
1x 2-20kg plates with IM loading pin through center ~ 95#

Vids

270# Pinch DL attempts

75# York - 2 Hand Plate curls

Saturday 11-5-2011

Had the opportunity to head up to Tim Struse's house and witness his historic MM7 cert followed by a bit of a workout after. Tim was strong as ever and crushed the MM7 first attempt followed by close misses on the next 2 attempts. The cert passed as well so that was pretty awesome! Afterwards I did a little bit of grippers, some 2HP and block weight pinching with him. Here are my details that I can remember anyway.

Early AM 11-5-2011

KB swings and snatches for warmup

Grippers
#T, #1, #2, E3, EE, E3.5 miss by 1/4 RH

2HP (54mm)
4x60, 4x110, 3x160, 3x180, 2x0x225 (broke off ground about 6" but could not lock out), 5x180

Round the Euro
3x (pick up with 2 hands and then go around the euro moving one hand at a time. Went around 3 times in one go)

TTK
weight unknown X bunch of mini reps

47.5# Blob negs

50# hex block weight RH, negs LH.


PM

Grippers (timed mini reps)
RH 25sec x #2, 8 sets x 10sec #2
LH 20sec x #2, 4 sets x 10sec #2

Jelly Legs/Spaghetti Arms

I was feeling a little froggy today so I decided to dust off an old total body strength and conditioning routine that pretty much turns the whole body into one big pile of jello.  It's pretty basic but very effective.  This is a timed workout so record your times and try to beat them the next time you perform this workout.  I did Jelly Legs in 13:12 and Spaghetti Arms in 11:15.  A good goal is under 10 minutes for each if you're in half way decent shape.

Here's the breakdown of the workout:

Jelly Legs--------------------------------Spaghetti Arms
Burpees-Squats------------------------Pushups-Body Rows
             1-10                                                 1-10
             2-9                                                    2-9
             3-8                                                    3-8
             4-7                                                    4-7
             5-6                                                    5-6
             6-5                                                    6-5
             7-4                                                    7-4
             8-3                                                    8-3
             9-2                                                    9-2
            10-1                                                  10-1
             9-2                                                    9-2
             8-3                                                    8-3
             7-4                                                    7-4
             6-5                                                    6-5
             5-6                                                    5-6
             4-7                                                    4-7
             3-8                                                    3-8
             2-9                                                    2-9
             1-10                                                  1-10

Start with Jelly Legs and do 1 burpee followed immediately by 10 squats.  Then do 2 burpees followed by 9 squats, etc.  Keep doing this until you reach 10 burpees followed by 1 squat then go backward until you get back to 1 burpee and 10 squats.  Only rest as much as needed with the goal of not stopping until you finish the routine.  Then rest a few minutes and follow the same protocol with Spaghetti Arms using pushups and body rows...or pullups if you can do enough of them.  You can use any combination of exercises you want, these are just what I used for this particular workout.  You can also use any number of reps so long as you use a ladder type protocol.
         
Give this workout a try and post up your times in the comments.

Lose That Fat Fatty McFatterson

Kettlebells kick my ass. I love it. Just cardio and grippers today. Again, most grip work was done between KB sets. Today was volume grippers.

Jumping Jacks
x50
x50

KB Swings 44#
x20
x20
x20
x20
x20
x20

Grippers
Trainer x10 BH

RH, #2 CCS: 3,5,6
RH, #1 CCS: 13
RH FBBC 2x Smooth CCS: 8

LH #1 CCS: 8,9,10,10,10

Well that's it for today. Jason and I are having this little contest to see who can drop down to 245 first. Deadline is March 1st. I intend to go beyond that a little, but I am looking forward to the friendly competition. Loser buys the other dude a six pack of beer winners choice! I AM DOWN! I think he under estimates how much I love beer... but don't tell him that. lol

11-3-2011

Got a nice workout in at lunch today including benching for the first time in a year based on my log entries. My shoulders did not seem to dig on it too much which is a first. But some good stretching and easing into it again should help. I didn't push it and left lots in the tank. BW was down this morning to a new recent low and I'm pretty happy about that as well. Also closed my Easy #3.5 again RH in this workout which is great after missing it last workout.

Anywho, here is what went down today. About 45-50min total.

BW 254.9 this AM

Lunchtime
Jump rope 60x, 60x

Squats (ATG)
10x45
10x140
8x162
5x195
16x195

Grippers (interspersed with Squats and Bench)
20x#T, 20x#1, 15x#2
RH
3xE3
2xBBGM
1xAvg3
1xF3
1xE3.5
3x3xAvg3
2x2xAvg3
5/8 BBM 25sec OC

LH
2xE3
1xBBGM
0xAvg3 to 1/8
7x2xE3
1xE3
5/8 BBM 20sec OC

Bench
8x140
6x185
2x6x207

Baby Huey

267.. That is the number. This doesn't work for me. I feel ok, but ya know I can see how big I am. Aaron and Russ have inadvertently encouraged me to lose weight. I am not gonna go crazy and do any extreme dieting, but I will watch what I eat more than what I do. I will also use the kettlebell that Aaron has let me borrow. It started today.

Kettlebell Swings
44x10
44x10
44x20
44x20
44x20

I rested long enough between sets to do some squeezes on my grippers. Here is what I did.

Grippers that were choked down to 1 in.
2.5x5 RH
  2 x5 LH
2.5x5 RH
   2x5 LH
2.5x5 RH
   2x5 LH

I never have used choked grippers for any serious training. I think on my heavy MMS set days I will try it for a while. I seemed to have been able to close the 2.5 with much more force since I don't have to spend extra energy trying to set it just right. All those closes you see are reps, and not singles. I have never been able to do that with my 2.5 before.

I also choked my #3 which evidently is a hard one. It was choked to 3/4".
x1 to 1/4"
x1 to 1/4"
x1 to 1/4"
x1 to 1/8" yeah bitches!

Hey, it's a big deal to me!

Z

11-2-2011

Got the new Birthday Pendlay Bumpers in last night but didn't have a chance to take a look at them until today at lunch. Turns out they shipped me the black ones instead of the colored ones I ordered. Bummer. I already talked to the company I bought them from and they will be shipping the appropriate ones. I was looking forward to using those suckers this week but oh well.

On a different note, BW was 256.4 this morning and did hot tub last night followed by foam rolling and stretching before bed. Very little soreness to speak of today which is really nice. I may have to make this a regular routine now that we got the hot tub up and running. Gonna try to do some KB swings or something tonight.

October 2011 in review

Every month I'll do a review of my progress in strength gains and body transformation as well.  I've never looked back over a previous month before to see what I accomplished strength wise.  Now that I have I see that it is a very valuable gauge, especially if I'm feeling that I haven't really made much progress.  I recommend everyone do this at the end of the month so you can see where you started and where you are now.  I'm really looking forward to reviewing the whole year come January 1st to really see where I've progressed and where I need to focus more.

Project MiniMalice is off to a good start so far.  I'm down 4 lbs. this week...don't know about bod yfat or measurements because I didn't check them last week but from now on I'll keep track of those as well.

The crowning achievement for the last 3 months was taking 1st overall in AZ @ World's Strongest Hands and 15th overall worldwide out of 124 competitors.  Not only that but setting PR's in different feats of strength after each leg was very motivational.

Strength PR's
Pinch
-2x35/2x15kg loose plate pinch
-2x35+12.5 lbs. added
-5x10 loose plate pinch
-6x10's trainer +5 lbs. added
-40 lb. hex dumbbell deadlift
-50 lb. hex dumbbell deadlift
-45# hub +17.5 lbs. added
Thickbar
-Axle deadlift 340 lbs.
Grippers
-#2.5@20mm x21 reps
-#3@20mm x5 reps
-#3.5@20mm x1 rep
-IMTUG5 x8 reps
-Vulcan level 17@20mm

Overall it was a great month for grip strength but I am disappointed to see nothing for all around strength.  I guess that's because I didn't really do much weight lifting last month.  That changes starting immediately, though.  I'm going to get back to lifting consistently as well as working hard on my strength and conditioning.  I was hoping that the Mash Monster 2 gripper would have shown up so I could add that to October's list of accomplishments but I guess it'll just be the first of November's accomplishments instead :)

11-1-2011

Quick Lunchtime workout today. Everything is going relatively well. Got an appointment scheduled with the Gastroenterologist in a couple weeks for my gut issues, got the winter cover crop planted in my main garden plot at home as well as the plot at the community garden planted with veggies, finally got the hot tub up and working after 18months or so of having it, and my new Pendlay colored training bumpers should be getting delivered this afternoon. The bumpers are my B-day present. :)

Anywho, today's workout was quick and good. Started feeling just a little nauseous towards the end which means I was in the appropriate intensity zone. Very fast paced without much time between sets. BW was 259 this am.

Jump Rope 60x, 60x

Hot water soak forearms

Squats & Grippers supersets (actually continued to superset grippers with pretty much each set of anything else all the way to the end of the workout)
10x45
10x140
10x185
10x227
BH 25x#T, 30x#1, 10x#2
RH 4xE3, 1xF3, 4xE3, 0xE3.5 to 1/16, 3x1xEE, 33x#2
LH 2xE3, 1xBBGM, 2xE3, 1xBBGM, 2x1xE3, 0xE3 miss by hair, 13x#2

Standing Press
8x140

DO Oly DL (heels together)
5x140, 2x235, 2x280, 2x3x330