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!

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

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.

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

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.