22 December 2008

I only had time for a very quick workout tonight. It's Leg Day so I just squatted and called it good. Here's how it went:

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 10lbs
-Front/Mid/Rear Delt Work - 10lbs

Squat
-Body Weight Good-Mornings X 20
-Bar X 15
-135 X 15
-225 X 10
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

405 is finally starting to feel a little easier - but, my knees have been really tight. To remedy the knee issue, I pulled out my Inzer knee wraps for all the 405 sets. The difference was amazing. My knees felt great and the weight kept going up, so I'm pleased.

It's the Holiday Season so I've been stuffing my face with cookies and junk left and right. I've gone up a few pounds; but, I'm holding steady in the mid-230's. I got on the scale after my workout (in gym clothes and sneakers) and it tipped at 237lbs. I'll take it.

Goody

20 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuff Work, 10lbs
-Front/Mid/Rear Delts, 10lbs

Seated Dumbbell Shoulder Press
-65's X 10
-85's X 5
-85's X 5
-85's X 5
-85's X 5
-85's X 4

Flat Bench Lock-Outs
-225 X 10
-315 X 10
-315 X 10
-315 X 10

Cable Lateral Raises (L/R)
-20 X 10
-15 X 15
-10 X 20
-7.5 X 15

Tricep Extensions
-150 X 12
-150 X 12
-150 X 12

2" Flat Bar Bicep Curls/1-Arm Dumbbell Tricep Kick-Backs (L/R)
-115 X 10/25 X 10
-115 X 10/25 X 10
-95 X 8/25 X 10
-75 X 10/25 X 10

2" Flat Bar Wrist Curls
-75 X 15
-75 X 15
-75 X 15

Shoulder/Tri/Bi night is a nice chance for me to go lighter and get a little more volume during the workout. I'm a little miffed I missed the last rep on my seated shoulder press...it felt light for 4 sets and then I just crapped out. I wanted to go heavier on the lock-outs, but I left my wrist wraps at the house and my hands were sliding out a little wide which was torquing my wrist. So I just stayed at 315. The thick bar curls/kick-back superset was great - my arms blew up from them. My muscular endurance is coming back...slowly.

Goody

19 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuft Work - 5lbs
-Front/Mid/Rear Delt Work - 10lbs

Wrist Warm-Up
-Purple Rehab Band - All ranges of motion

Deadlift
-Body Weight Good-Mornings X 20
-Bar X 20
-135 X 12
-225 X 8
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

1-Arm Dumbbell Row
-110 X 8
-110 X 8
-110 X 8

Seated Cable Row
-230 X 8
-230 X 8
-230 X 8

The deads wore me out, big time. I snuck some chalk into the gym with me so I could get some real lifting in. I felt like I couldn't get a big enough breath before my heavy sets last week when I had to stay bent over to get my straps on the bar. 405lbs for 5 sets of 5 is still no easy task for me, so I'll be at this weight for a few more weeks at least. By set 5 I'm really digging deep to grind out the reps. BUT, my form isn't breaking down so I'm happy.

Shoulders, triceps, and biceps tonight.

Goody

17 December 2008

Incline Dumbbell Bench Press
-65's X 10
-100's X 4
-100's X 5
-100's X 5
-100's X 5
-100's X 4

1-Arm Incline Dumbbell Bench Press (L/R)
-60 X 8
-60 X 8
-60 X 6

Swiss Ball Incline Cable Press
-30 X 12
-30 X 11
-30 X 10

Grippers
RH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 5
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 (2 FR, ~ 1/16" out)
-CoC #2 X 8
-Filed HG150 X 10
LH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 3
-CoC #2.5 X 3 FR
-Eaton's CoC #3 X 3 FR
-CoC #2 X 5
-Filed HG150 X 10

The dumbbells felt good. I wish I got 5 X 5, but I just didn't have it in the tank. I don't know what the heck happened on the first set (?); the 100's felt brutally heavy and I barely got the 4th rep. The second, third, and fourth sets felt great - I had little trouble managing 5 reps in each. I failed on the 5th rep of the last set. Next week I'll be looking for 5 X 5 for sure. I felt OK on the grippers for my first workout with them in too damn long. My strength felt alright; but, my set felt weak. I'm not sure if it's because I was cooked from tossing the dumbbells around or what; but, just had trouble setting the bigger grippers tonight. I have to get my grip back together.

Goody

...it's been a while.

Blah, blah, blah. Work is busy. Blah, blah, blah. No excuses for not posting. Stain on me. I've been squeezing in some decent gym time in the last few weeks. Minimal formal grip workouts, a few gripper crushes here and there, but nothing major to report on that front. I can still smash Eaton's CoC #3 and pull both 42+lb. blobs. I have to get moving on the grip stuff, I don't want the big-boy blob to make a bitch out of me again!

I've been structuring my workouts to hit squat, bench, and deadlift each week. With a few supporting lifts for each movement on that respective training day. I've been pushing hard to get my strength back, so I've been trying to hit the weights heavy - in the 5 X 5 range. Workouts look like this: warm-up, moderate set, and right into the heavy stuff.

Here's where I am:

Squat - 405, 5 X 5

Incline Bench - 95lb. Dumbbells, 5 X 5

Deadlift - 405, 5 X 5

Tonight was my first 405 squat night and it felt good. My knees and back felt solid and tight, so I'm happy. I'll go up to the 100lb. dumbbells this week on the incline and see how it works out. I'm a little frustrated with my deadlift, I missed 455 last week and I felt like I should have puled it fairly easy. I just need more work.

On a great note - Jedd and Eaton went 1 and 3 in the Gripmas Carol, respectively. Jedd set the US record in the two-hand pinch at 246lbs. MONSTROUS! What can I say about Eaton? The guy trains when the mood moves him and he's still on the podium. Gotta love him!

Goody

25 September 2008

I was sore as hell yesterday, so after about 5 minutes on the elliptical, I stretched out my hams, glutes, and back really well. Here's what it looked like:

-5mins on the elliptical (moderate resistance)
-25mins deep stretching (hams, glutes, and back)
-25mins moderate-level cardio

NOTES: CARDIO SUCKS!

Goody

24 September 2008

Got started up at the new gym. It's brutal. This place is Yuppieville, USA...bad. But, it's literally around the corner from my place and they have a few kettlebells, so I'm OK with it for now.

Non-specific Warm-Up
-15 minutes on the bike

Deads (Conventional)
-Bar X 20
-135 X 15
-225 X 10
-315 X 3
-315 X 3
-315 X 3
-315 X 3
-315 X 3
-135 X 10 (Sumo)
-135 X 5 (Sumo)

NOTES: I could have gone way higher in the deads, but on day one I thought it best to just find the groove and stay in it. Everything felt real solid and the weight felt super light. I only pulled a few sumo sets in cool-down because I've never really pulled sumo. It always felt awkward for me, but hitting sumo light after the working sets felt great. Who knows what will happen here? After the initial break-in, I'm going to be hitting the big three with one or two auxilliary movements. That's it. I'd like it to be a simple three day split; M-W-F, for working days, cardio T-R. I'm not sure how the grip stuff will fit, I've just been doing grippers here and there, but I'd like to get more consistent.

Goody

FINALLY!

I finally got a decent vid of me killing Eaton's, "average" CoC #3. This is a great gripper and it was great of John to lend it to me. It's the perfect step between my CoC #2.5 and my hard CoC #3. Big thanks to Eaton.

On the Rebound!

The septum, sinus, and tonsil surgery sucked. It sucked without question. The recovery has been relatively smooth and, I'm happy to say, I'm feeling much better. The Doc says no heavy lifting for fear of bleeding in my sinus so I've just been doing some light cardio to keep myself sane. It's no secret I hate doing cardio, so this is just the impetus I needed. If I can't do anything else...I'll do the damn cardio. Since the surgery I've lost 12 lbs, and I'm feeling great. I'm breathing better so I'm sleeping better so I'm happier.

Grippers. Yep, I've been hitting the grippers while at the office. Nothing crazy, just squeezing the grippers whenever I think about them. I'm closing my CoC #2.5 easily with my right - it's a bit more of a challenge with the left, but I'm still getting it shut. I haven't picked up a CoC #3 yet, but I'll give one a whirl this weekend and report back. If I had to guess, I'd say I get 30-40 reps with the CoC #2 and CoC #2.5 combined, per day. Nothing crazy - just easing back into it. I'm also hitting the extensors in similar fashion.

Blobs. Eaton's blobs are still in the basement. Every time I take the trash out I open my storage locker and pick them both up, left and right. No problem. Actually, the blobs feel better than they ever have. I think it's a sign. The iron is calling me back. I'm listening.

Goody

BANGED UP!

I had sinus surgery the day before yesterday...I'm hurting. I had my septum straightened, the drain between my middle and frontal cheek sinuses enlarged, and my tonsils removed on Wednesday. Yeah...I'm pretty banged up.

Once I'm recovered enough to train, I'll start posting workouts. Best of luck to all the athletes in the GGC!

Goody

...a long time coming.

After a few weeks of minimal, if not zero, training due to some serious wrist pain in my right wrist - I'm finally feeling better. It's been a long time coming. I've been eager, maybe too eager, to get back. In the past few weeks I've only been able to manage 2 or 3 reps with the grippers in my right hand. Not 2 or 3 reps with a CoC #3...I'm talking 2 or 3 reps with ANY gripper. After a few closes I'd be in agony. The stress the blobs put on my wrist also caused great pain (even in the simple deadlift movement).

I drug the blobs out of the basement today; after a few pulls I realized I wasn't in pain! I did lift after lift, and had one of my absolute best blob workouts to date. No wrist pain, baby. My grippers are in my gym bag in the trunk of my wife's car, so no report on how they'll feel today. I'm hoping to get at the grippers tomorrow to see how they feel. Unfortunately, in my pain-free zest for working out again, I destroyed the webbing of my thumbs. It's considerably worse on my right hand, but it's nothing a little more hard work won't toughen up.

My strength is down but my morale is high. The 50lb blob will fall.

Office Phonebook Extravaganza

Thursday this week, the word got out at work about my gripping habits. Well, the next thing I know we're carrying packages of phonebooks from the mail room back to my office. I ended up tearing 15, 1380 page phonebooks in a row! More and more people started showing up to see the circus act that is me. I ripped one after another after another after another until they were all gone. I was pretty much useless after this nonsense so it's a good thing it was pretty late in the afternoon.

Friday rolls around and there are 3 more office mates, with 3 more 1380 page phonebooks, who missed the action on Thursday. I tore all 3 back to back to back. 18, 1380 page phonebooks in two days. I'm sore and slightly bruised on my left palm from the ridge of the books, but it was totally worth it. The look on their faces was priceless.

Goody

Recent Stuff

I visited Jedd around Easter time, last month. It was one of the best grip sessions I've ever had. When you watch the video, you'll wonder why because I missed so many lifts. But, I learned so much and I gained a better appreciation of just how tough some of these grip feats are. When you see people tossing blobs around, it's impressive, no doubt about it. When you try one yourself...it's down right humbling. Prior to my visit to Jedd's, I'd only had one other encounter with a 50lb. blob. Needless to say, I was served a big slice of humble pie on both occasions.

Here's how it went down: I tried a 110 hex block and failed miserably. I tried a 50lb. York blob and failed miserably...countless times. It popped up about 2" on one attempt, but that's as good as it got for me. I grabbed one of Jedd's CoC #3's and killed it. I'm hoping the footage will be good enough for my MM0 cert. Jedd gave my CoC #4 a ride...damn near killed it. It was only about 3/8" out. I only use that thing for set attempts and heavy negs; I can barely get it past parallel. Jedd had a few good attempts at his 50lb. York blob, R&P. It wanted to come up, but never quite got there. Some more failed attempts on the 50lb. York blob (trying different grips) for me...sweet, I know. A miserable attempt on my hard CoC #3. A decent right hand pull on Jedd's 90lb. hex block with my right and another miss with my left. My final miss of the video was on Jedd's old deep-dish York 45's. Those 45's are the craziest hubs I've ever seen. I would have liked to get that lift.



What we didn't get on video: All Jedd's coaching. We all know Jedd knows his shit, but unless you've ever worked out with him, you probably don't know he's an excellent teacher/motivator. We worked on my gripper setting, pinch setting, form, and technique. I learned some invaluable info that has already taken me farther in grip. We also played around with some thick bar deads. I missed 315, so nothing big to report there. I also pulled Jedd's adjustable Euro pinch with about 160lbs. Definitely could have gone higher, but didn't try (?). I got a few decent pulls with my right hand on one of those crazy deep-dish York 45's. I also got several pulls on Jedd's 55lb. anvil, by the horn. My brother-in-law, Bobby also nailed this lift. I missed the two 50lb. scaleweight pinch, which Jedd did easily. Jedd also pulled a 30lb. shot, which was ubber impressive.

Jedd opened up his home to us so we could act like fools in his basement gym for a few hours. His family is fantastic, I actually wish we had more time to chat with them. To top it all off, there was a hot meal waiting for us when we were done! Great people. I look forward to getting together again...hopefully with more success.

Goody

Eaton does the Double 50 lb York Blob lift

More to come.

Goody levering a 12 lber with Jedder

Euro pinch at the TPS contest

Lifts were as follows 1st was 212lbs, 2nd was 228lbs and final failed attempt at 234lbs.

Northeast Blob Syndicate

Met up with Goody and his brother in law. Brought him a few blobs and an average #3. After his get together with Jedd. Jedd told me that Goody really needed to start working with some blobs and that he had sky high potential. So I got on the phone with him and made him an offer he couldn't refuse. The loan of 2 York blobs. 41 and 41.4 lbs and sweetened the deal with a #3 to get his MMG0 Cert done. After a little Blob101 Goody was pulling either blob pretty well. With some work and adding weight, he should be ready for the 50 lber on his next trip.

Shoe Pic

The shoes Geo got from his buddy are really light racing shoes from trotters. They're thin and fairly easy on the initial push. I will say they're springy as hell on the finish and I couldn't get it any farther. I just bent one last night, but I'll do a few more this week for sure.

My first horse shoe heart:

We still don't know what they are...there are no common markings and they're just stamped, "CANADA". At any rate, they're definitely a fun, easy way to build some braced bending technique and strength.

Some Gripper Vids

CoC #2.5 Close


CoC #3 Attempt


NOTES: I decided to see if I could get a few vids up. I just missed the close on the #3...we're talking a 1/16" or so! It's about as close as I've ever gotten with that thing (not in a choker). The #2.5 vid is rough, you can't make out the numbers on the bottom of the gripper, I'll have to shoot another one and post it up. I'm not real far out from TNS-ing that thing, so a vid of that might be in the near future.

6 March 2008 - Gym Workout

Non-Specific Warm-Up
-Stationary Bike - 8 min (med-high intensity)

Specific Warm-Up
-Shoulder/Wrist Rotations - 5lb Plate (all ranges of motion)

1-Arm Dumbbell Push Press (L/R)
-45's X 10
-75's X 5
-80's X 5
-85's X 5
-90's X 5

Seated Cable Row
-200 X 10
-230 X 10
-250 X 8

Flat Dumbbell Bench Press
-80's X 5
-90's X 5
-100's X 5

High Pulls
-135 X 10
-225 X 5
-225 X 5

Dip/Pull-Up Super-Sets
-3 X Failure

NOTES: This workout went smoothly, and I felt fairly strong on the lifts. The 1-arm push-presses were great - minimal leg pop and bending. This workout took place at 5:20PM, I had some carbs in the tank, so there was no sputtering out. I felt great...spent, but great. Weights, core, grip, and cardio tomorrow after work.

4 & 5 March 2008 Semi-Workouts

4 March 2008

Easy Stress Ball Warm-Up (L/R)
-50 reps

Grippers
RH
-Filed HG150 X 5 MMS
-CoC #2 X 5 MMS
-HG300N X 5 MMS
-CoC #2.5 3 MMS
-Choked CoC #3 X 8 FR (~1/4" out)
-CoC #4 X 5 SAs (past parallel)
-CoC #3 X 5 FR/5 Negs (~10-15 sec)
-CoC #2.5 X 5 FRN
-CoC #2 X 8 FRN
-Filed HG150 X 8 MMS/2 FR
LH
-Filed HG150 X 5 MMS
-CoC #2 X 4 MMS/1 FR
-HG300N X 5 FR
-CoC #2.5 X 1 FR
-Choked CoC #3
-CoC #4
-CoC #3
-CoC #2.5
-CoC #2
-Filed HG150

Extensors (L/R)
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

2" Pony Clamp (L/R)
-3 X 10-12

5 March 2008

Non-Specific Warm-Up
-10 Stationary Bike (med intensity)

Speed Deadlifts
-Bar X 20
-135 X 15
-225 X 8
-315 X 5
-315 X 5
-315 X 5
-225 X 10
-135 X 15
-Bar X 20 (sumo)

Cardio
-Rowing Machine X 15 min (low intensity)

NOTES: I'm finally starting to get into a rhythm in the mornings...it's getting easier and easier to get up and get going, but my strength and endurance is for shit. I must have aggravated my tendinitis in my left wrist again - the pain was brutal, so I cut the grippers short on the left hand yesterday. It's been sore since. This morning I felt fine, started deadlifting and my body just shut itself off. I was dizzy, I started getting a headache, and I abandoned ship. After the deads I did some very low intensity cardio on the rowing machine. The worst part about today is that the deads felt great. Speed deads with 315 for sets of 5 was very light and I felt strong. I have to power through this slump. I can't stand looking at my log after workouts like these.

3 March 2008 - Gym Workout

Non-specific Warm-Up
-5 mins - Stationary Bike (med intensity)

Shoulder/Wrist Warm-Up
-10lb Plate Rotations (rotator cuff, delts, wrists)

Incline Dumbbell Press
-45's X 10
-75's X 5
-90's X 5
-105's X 3 (missed 4th rep twice)

Seated Dumbbell Press
-75's X 5
-80's X 5
-85's X 3 (missed the 4th rep twice)

Incline Dumbbell Flies
-60's X 8
-60's X 8
-60's X 8

Smith Machine Shoulder Press (seated on the floor, legs straight out, behind the head)
-135 X 5
-135 X 5
-135 X 5

Standing Dumbbell Curls
-65's X 8

Seated Hammer Curls
-55's X 8

Seated Incline Curls
-35's X 8

Lever Side Bends/Swiss Ball Crunches (supersets)
-15 Bar Bends (L/R)/25 SB Crunches X 3

NOTES: I felt decent this morning, finally getting over my sinus/throat issues. My strength is slowly coming back. It is what it is.

One of Geo's boys has a horse farm in Southern PA, and Geo managed to snag some horse shoes from him today. I'm not sure what they are yet, but I'll let you know as soon as I do. He's got about a dozen or so, and we're looking forward to a bit of bending in the near future.

27 February 2008 - Grip/Cardio

Stationary Bike Warm-Up
-10mins (medium intensity)

Grippers
RH
-Filed HG150 X 15 PS
-CoC #2 X 10 PS
-HG300N X 5 PS
-CoC #2.5 X 5 PS
-Choked CoC #3 X 5 FR (~ 1/8" out)
-CoC #4 X 5 PS Attempts
-Coc #3 X 5 FR Negs
-CoC #2.5 X 5 FR Negs
-CoC #2 X 8 FR Negs
-Filed HG150 X 11 PS/8 R&P FR Negs/8 R&P FR Negs
LH
-Filed HG150 X 15 PS
-CoC #2 X 6 PS/4 FR
-HG300N X 3 MMS/2 FR
-CoC #2.5 X 6 FR
-CoC #3 X 5 FR Negs
-CoC #4 X 5 PS Attempts
-Coc #3 X 5 FR Negs
-CoC #2.5 X 5 FR Negs
-CoC #2 X 5 FR Negs
-Filed HG150 X 10 PS/8 R&P FR Negs/8 R&P FR Negs

Extensors (L/R)
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

2" Spring Clamp (L/R)
-3 X 10

25lb Plate Curls (L/R)
-3 X 5

Cardio - Rowing Machine (med - high intensity)
-1000m X 2 (~18min)

NOTES: I needed to get some cardio in, and let me tell you - it was rough. I don't do enough cardio. The rowing machine is brutal. I was sucking wind in what felt like a matter of seconds. I stuck it out, and damn near puked. I think I'm going to try and drop a few lbs in body weight in the next few weeks. I'm down 13lbs since, 1 January 2008, just by cleaning up my diet a bit. I'll add a few days of good cardio and we'll see how it goes. Grippers were rough. I felt really weak, especially my left hand. The aggravated wrist is starting to show its ugly face again. This too shall pass.

27 February 2008 - Gym Workout

Deadlifts
-Bar X 20
-135 X 15
-225 X 10
-315 X 5
-405 X 3
-365 X 3
-315 X 3
-225 X 5
-135 X 10

Good Mornings
-135 X 10
-135 X 10
-135 X 10

Hang Cleans
-135 X 10
-135 X 10
-135 X 10

Sumo Romanians
-135 X 12
-135 X 12
-135 X 10

Suitcase Deadlifts (L/R)
-135 X 8
-135 X 8
-135 X 8

Core Circuit (X3)
-Lever Side-Bends (L/R)
-Swiss Ball Crunches
-Roman Sit-Ups

NOTES: Today was rough. I've been struggling with my CPAP at night the last few days due to sinus issues, so I've been sleeping poorly. That alone makes me feel like ass in the morning, and since my schedule dictates a pre-6AM workout...yeah, I'm hurting. But, I drug my shit ass, pounding head out of bed and got to the gym for a deadlift day. It's going to be a long, hard road to get back to a 500lb + deadlift that's for sure. I don't feel too bad about the workout. It is what it is.

I'm glad my head was in a fog this morning. I saw some things in the gym that would drive a guy nuts today. Here's the background: Monday, I saw a guy in the gym who had gloves that matched his clothes. Seriously, dude had blue shorts, a blue shirt, and blue gloves. I laughed and thought nothing of it...until today. Same guy. New outfit. New matching gloves. Yep...today he had all grey attire with grey and black spiderweb gloves. Next to him was a man wearing a woman's shirt. No bullshit. I'm pretty sure my wife sports the same Under Armour T when she hits the gym. It was a V-neck that came half way down his chest. To top it all off, this guy was a yeller. Quarter squats with less than 300lbs and he was friggin' screaming like he had 1000lbs + on his back and his ass on the floor. He yelled all the bloody time. Yelled on the leg press. He yelled on the leg extension machine...are you kidding me? Who does that? I need to find a new gym. Bad.

Last Week

I spent last week in Cali for work. Jet-lag aside it was a decent trip. I've been on the other side of the globe with little-to-no jet-lag. I was a mess last week. Waking up everyday at 2:30AM, trying to keep my damn eyes open in afternoon meetings. Not too good. I held up in my hotel room with a CoC #2 and #2.5 and just banged 'em out for TONS of reps. No rhyme or reason, just reps...as many as I could get in a set, and as many as I could get before passing out. By the end of the week my hands were twice as tired as I was! It was the hotel classic: push-ups, sit-ups, and grippers. I need some jumpstretch bands.

16 February 2008 - Kettlebell Workout

50lb. KB 2-Arm Swings
-2 min. (nonstop)

50lb. KB Clean/Press (alt. arms)
-3 X 10

50lb. KB 1-Arm Snatch (L/R)
-1 X 8

60lb. KB 1-Arm Snatch (L/R)
-1 X 6

70lb. KB 1-Arm Snatch (L/R)
-2 X 5

KB Push-Ups
-3 X 12 (hands on 50lb. KBs, feet on a 1/2 stabilizer ball)

Lever Side Bends (oly bar, no weight)
-3 X 12

Swiss Ball Crunches
-3 X 25

NOTES: Went to my wife's yuppy gym again this morning. I can't really complain, but I still will. They only have KBs in the personal trainers' room. Which is all well and good, until a trainer comes in with a client and you get the boot. Sweet. I didn't get a chance to toss the 80lb. KB around for snatches today...major bummer, that's pretty much the only reason I go to that gym. It's nice to workout with the wifey...don't get me wrong, but come on! On a better note, my wife is getting into KBs, she was swinging and pressing away. I think they're going to make their way into her routine at least two days/week as supplimental lifts.

14 February 2008 - Gym Workout

Standing 2-Arm Dumbbell Push-Press
-60's X 5
-70's X 5
-75's X 3

Bent-Over 1-Arm Dumbbell Row (L/R)
-90 X 5
-120 X 5
-140 X 5

70lb. Dumbbell Seated Shoulder Press
-3 X 5

Wide-Grip Lat Pull-Downs
-200 X 5
-230 X 5
-250 X 5

Standing 1-Arm Dumbbell Press (L/R)
-65 X 5
-75 X 5
-75 X 5

NOTES: Working toward my goal of 100lb. dumbbell clean and press (one in each hand). It's going to be a long row to hoe. Way to fill my head with stupid thoughts, Eaton. By "stupid thoughts" I really mean, "motivation to do something I've never tried". HAHA! I had to cut the workout short yesterday, because I was running a little late. I only had time for a few crunches, post workout. No time for pinch, I'll try to get some grip work in tonight.

12 February 2008 - Gym Workout

Ab Circuit (3 runs, no rest between movements, 1 minute rest between sets)
-Barbell Lever Side Bends X 10
-Swiss Ball Crunches X 20
-Flat-Leg Sit-Ups X 10

Roman Sit-Ups
-3 X 15

Stress Ball Warm-Up (L/R)
-3 X 50

Grippers
RH
-Filed HG150 X 20 CCS
-CoC #2 X 10 MMS
-HG300N X 5 MMS
-CoC #2.5 X 2 MMS
-Choked CoC #3 X 5 FR (~1/16" - 1/8" out)
-CoC #4 X 5 Set Attempts (past parallel)
-CoC #3 X 2 FR
-CoC #2.5 X 2 MMS, 5 FR
-CoC #2 X 2 MMS, 5 FR
-Filed HG150 X 1 OC (~45 sec.)
LH
-Filed HG150 X 20 CCS
-CoC #2 X 7 MMS
-HG300N X 2 MMS, 3 FR
-CoC #2.5 X 3 FR
-Choked CoC #3 X 5 FR (~1/4" - 3/8" out)
-CoC #4 X 5 Set Attempts (to a parallel set)
-CoC #3 X 2 FR-CoC #2.5 X 2 FR
-CoC #2 X 3 FR
-Filed HG150 X 1 OC (~20 sec.)

Extensors
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

NOTES: My body has been destroyed the last few days for getting back into the weights. It's been way too long and I'm paying for it. That's what I get. Today was as a quick core and grip workout. The barbell lever side bends are from a Rick Walker article entitled, "Combat Hard: Surviving the Moment of Impact". I read this article last year, but it was just brought back to memory from an Adam Glass post on Straight to the Bar. It's a great movement, that'll kick your ass. I did these with zero additional weight on the bar.
The grippers felt horrible today. My crush was shit today, plain and simple. I'll hit pinch tomorrow and get back to the grippers in a few days. I've been tossing the idea of a serious volume program around in my head. Although it's a very high volume program, it's tiered for strength and gripper levels. A few guys on the Gripboard have had great success with it, but I'm still not 100% sold.

11 February 2008 - Gym Workout

Standing Push-Presses
-135lbs. - 3 X 10

Bent-Over Barbell Rows
-135lbs. - 3 X 10

Incline Dumbbell Flies (45's)
-45lb. DB's - 3 X 10

Wide-Grip Lat Pull-Downs
-150lbs. - 1 X 10

Close-Grip Lat Pull-Downs
-200lbs. - 2 X 10

Peck Deck
-135lbs. - 3 X 10
-100lbs. - 2 X 15

25lb. Plate Wrist Curls (L/R)
-2 X 5
-1 X 5 Negatives

45lb. Plate 2-Handed Finger Curls
-2 X 10

NOTES: Trying to hit some stuff I didn't have time to take care of yesterday with the KBs. Really light, trying to get the blood flowing. This was my first morning workout in a LONG time. I'll be trying to get morning lifts in all week. I'm in Cali next week, so it'll be push-ups, pull-ups, and sit-ups in the hotel gym. UGH...

10 February 2008 - Kettlebell Workout

50lb. KB 2-Handed Swings
-3 X 50

50lb. KB 1-Handed Swings (L/R)
-2 X 25 (alternating, switching on the top of the swing)

50lb. KB 1-Arm Snatches (L/R)
-2 X 5

60lb. KB 1-Arm Snatches (L/R)
-1 X 5

70lb. KB 1-Arm Snatches (L/R)
-1 X 5

80lb. KB 1-Arm Snatches (L/R)
-1 X 5

50lb. KB Bottoms-Up Presses
-2 X 10 (R)
-2 X 8 (L)

Push-Ups (Hands on 2 50lb. KBs, feet on a half stability ball)
-3 X 15

NOTES: Now I know why the Ruskies and Polanders are so damn strong. KBs kick your ass! I've only worked with them on occasion, but they're great. I was sucking wind after 30 sec of 50lb. swings, but I pushed through. I went to my wife's gym...it's a total yuppy palace, but they have KBs and a short 2" bar. Nothing else worth mentioning. The snatches felt great, and I was happy to get the 80lb. KB for 5 reps. I would have gone higher, but that's the biggest KB they've got.

Working for a living is a drag...especially when you're pulling 12+ hour days and you're too tired to sit down and update your blog. What is this world coming to?

The truth of the matter is I don't mind putting in a hard day's work. I never have. However, I made a commitment to myself that I'd keep this blog going and the last two weeks I've been unable to do so. I've been training with some semblance of regularity, but I have nothing new to report. I'm still not consistent with closing my choked CoC #3. Some days I get it, some days I'm not even close.

I think I've infected all of my brother-in-laws with the grip bug. It's great to see some true enthusiasm from guys just getting into grip.

On another note...word on the street is John Eaton is now training. That's right, John...the secret is out! John and his brother are tossing around some weight and I think it's safe to say the brothers Eaton will be doing more crazy shit than ever. Keep me posted on your training, bro. I'd love to hear how you're doing.

Next week is looking a little slower, so watch for workout reports, etc.

FYI - I just added Rick Walker's blog to my links section. If you read this and find it remotely entertaining and slightly motivational, you'll love his ramblings. CHECK IT OUT!

26 January 2008 - Grip Workout

Easy Stress Ball Warm-Up (L/R)

-3 X 50

Grippers

RH

-Filed HG150 X 15 Explosive TNS

-CoC #2 X 10 MMS

-HG300N X 5 MMS

-CoC #2.5 X 5 OC (~5-8 sec)

-Choked CoC #3 X 3 FR (~1/4" out)

-CoC #4 X 5 Set Attempts (past parallel)

-CoC #3 X 10 FR Negs (~5-8 sec)

-CoC #2.5 X 5 MMS

-CoC #2 X 3 MMS

-Filed HG150 X 10 Explosive TNS

LH

-Filed HG150 X 15 Explosive TNS
-CoC #2 X 10 MMS
-HG300N X 3 MMS
-CoC #2.5 X 3 FR Negs (~5-8 sec)
-Choked CoC #3 X 3 FR (~1/2"out)
-CoC #4 X 5 Set Attempts (to parallel)
-CoC #3 X 8 FR Negs (~5-8 sec)
-CoC #2.5 X 5 FR
-CoC #2 X 2 MMS, 1 FR
-Filed HG150 X 8 Explosive TNS

Filed HG150 R&P Crushes (L/R)

-2 X 8-10

Easy Stress Ball R&P Crushes (L/R)

-1 X 50

Phone Books

-2 X 1400p DC Yellow Pages

NOTES: This was just a quick little gripper workout. I've been trying to switch it up nearly every workout to get maximum gains with the grippers. This time I tried another Brookfield gem, "explosive crushes". He says to hang the gripper from a string, but I didn't have time to mock anything up, so I just held the gripper loosely in my hand like a TNS, and exploded on it. I'll tell you this...they hit the hand hard. I squeezed those reps like I was trying to break the handles off the gripper. It was a great pump, and the movement fatigued me really quickly. The rest is pretty standard stuff...the phone books are fun, and I think they're a good way to end a workout - it's amazing how hard an average sized phone book can be when you're already smoked from the grippers.

21 January 2008 - Gripper Workout

Easy Stress Ball Warm-Up (L/R)
3 X 50

Grippers
RH
Filed HG150 X 10 TNS
CoC #2 X 5 MMS
HG300N X 2 OC (~10 sec)
CoC #2.5 X 1 OC (~10 sec)
Choked CoC #3 X 1
CoC #3 X 1 FR OC (~1/16 - 1/8" out)
CoC #4 X 5 Set Attempts (past parallel)
CoC #2.5 X 5 MMS
CoC #2 X 5 MMS Filed HG150 X 12 MMS
LH
Filed HG150 X 10 TNS
CoC #2 X 5 MMS
HG300N X 1 OC (~10 sec)
CoC #2.5 X 2 FR OC (~10 sec)
Choked CoC #3 X 3 Attempts (~3/8" out)
CoC #3 X 3 FR Negs (~8-10 sec)
CoC #4 X 5 Set Attempts (trying to get it parallel)
CoC #2.5 X 3 FR OC (~10 sec)
CoC #2 X 5 MMS
Filed HG150 X 12 MMS

Filed HG150 R&P Crushes (L/R)
3 X 8-10

Easy Stress Ball R&P Crushes (L/R)
3 X 25

Extensors (L/R)
Easy Band X 50
Med Band X 50
Hard Band X 50

NOTES: I was putting on a little gripper clinic for my brother-in-laws Dave and Bobby and decided to hit my hard CoC #3 for a max effort attempt in the choker. This thing is beastly with a spread over 3"; it's been my goal gripper since the day I owned it. I recently got it in a giant washer (over the spring) to choke it down to just over parallel. I felt strong so I had Bobby grab his camera, just in case. I gave it hell and..."CLICK!" I almost did a back-flip I was so excited. Unfortunately, I was shaking a bit so the numbers are not visible in the pic. I'm going to keep giving it hell, and once I get a better pic or some video I'll post it up.

16 January 2008 - Grip Workout

Easy Stress Ball Warm-Up (L/R)

-3 X 50

Grippers

RH

-Filed HG150 X 15 TNS

-CoC #2 X 10 MMS

-HG300N X 1 OC (~10 sec.)

-CoC #2.5 X 3 OC (~15 sec.)

-CoC #4 X 5 Set Attempts (trying to get it past parallel)

-CoC #3 X 10 FR Negs. (~10-12 sec.)

-CoC #2 X 1 MMS

-Filed HG150 X 5 MMS (just wider than parallel)

LH

-Filed HG150 X 15 TNS
-CoC #2 X 10 MMS
-HG300N X 1 MMS
-CoC #2.5 X 4 FR Negs (~10 sec.)
-CoC #4 X 5 Set Attempts (trying to get it parallel)
-CoC #3 X 10 FR Negs. (~8 sec.)
-CoC #2 X MISS
-Filed HG150 X 4 MMS

2" Pony Clamp (L/R)

-3 X 15

Filed HG150 R&P Crushes (L/R)

-1 X 10

Easy Stress Ball R&P Crushes (L/R)

-1 X 50

Towel Twisters

-2 X 90 sec. (max effort, normal grip)

-2 X 90 sec. (max effort, inverted grip)

Rapid Hand O/C

-2 X 60 sec. (max effort)

Extensors

-Easy Band X 30

-Med Band X 30

-Hard Band X 30

NOTES: The grippers felt good today. I changed it up yet again, so I could incorporate some OC's with my new CoC #2.5. They felt great and generated a serious pump in my hand and forearm. I think they're going to be a staple in my gripper diet from now on. I decided to hit the pony clamp today for some pinch work. I liked it. I still can't crush the clamp all the way down 100% of the time, so it's still motivating. R&P stuff is R&P stuff. Gotta get the hand strong there or I'll be stuck closing 2.5's for the rest of my life. The Towel Twisters are a Brookfield scheme, but the inverted grip is all me. If you grab the towel so your thumbs are facing away from each other (almost like a giant DU bend) and start pulling on that thing you'll soon find it destroys your R&P fingers! OK...this is for the skeptics: the rapid hand opening/closing is a great way to mix up the workouts. It's also a Brookfield gem from "The Grip Master's Manual". He does it for 90 sec. max effort. I could only muster 60 sec. of max effort. Yeah. If you really do it right, it's amazing. The pump was so out of control I didn't think I was going to be able to do the extensor work. Alas, I gave it hell and got the reps in. Damn! That new CoC #2.5 is a MONEY little gripper. That is going to be a great training tool for me in the quest for the CoC #3.

Here's a sloppy Crucifix with an 8lb. sledge and an 8lb. maul. My brother-in-law Bobby took the pic at his house a few days after Christmas.

29 December 2007 - Eaton Vids/Write-Up

Eaton, Geo (my brother-in-law), and I all met up at Barbells of Binghamton to score some grip toys and play around. Ram, the owner of the store, was kind enough to let us film a few lifts in the store; huge props to him...if you're in the area and need anything fitness, check him out! OK - so that's my selfless promotion for my buddy's store.

First of all, Eaton's a FREAK...he's got forearms and wrists that look like ham hocks! He's great at a lot of things, you all know them so I don't think I need to spell them out here, but he's also a great teacher/motivator! I've just recovered from a wrist injury and haven't trained hard in well over a month, but there I was doing what needed to be done. HAHA! He's good people and I look forward to training with him again!

Eaton just missed my hard #3, and I just missed his easy #3 (~1/4"). That did it for me on the grippers. I bitched on the 20 lb. sledge in the store, it was a monster and I was scared of it - plain and simple. It was the first time I tried to lift 5 dimes, and I got the lift pretty easily.



Geo had never pinched before and was able to pull 5 dimes with the pipe through them like it was nothing. I think Jedd has a contender for the freakiest thumb in the porn industry...I mean, grip community. FYI - Eaton was able to pinch and CLEAN 5 dimes...yeah. Freak.



After we filmed a few lifts in the store we went to the parking lot to see what else Eaton had in his bag of tricks. I was not surprised, but I was thoroughly impressed. Eaton pulls out 3 nice York 25's for a pinch lift. NO CHANCE for me, Geo gave them a pull with no luck, so Eaton pulled 'em up with his left and his right...no problem. Great clean lifts.



Then he pinched 2 25's for a plate wrist curl, which I also could not duplicate. Close, but no cigar.



That's not all this guy had in store of us...he goes back to the truck only to come out with a 70 lb. KB, which he promptly tossed up for a bottoms-up press...many bottoms-up presses. Thankfully, I nailed that lift.



We also curled that bubba by the horns pretty easily. I finally got the stones to try the 20 lb. sledge for a front lever, it came down real nice, but when I goosed it on the way up it went off the left and I couldn't keep it going. Next time. Seriously.

Eaton brought his daughter Kelly along...who also impressed everyone, nearly crushing (~1/8") a CoC #1 on cold hands with NO chalk. Amazing.

John gave us a gripper setting clinic, and was really encouraging. The next time we meet, I'll smash that #3, and that sledge.

Great times, and great thanks for John for coming out to meet with us!

Grip Workout - 11 January 2008

Easy Stress Ball Warm-Up (L/R)
-3 X 50

Grippers
RH
-Filed HG150 X 15 TNS
-CoC #2 X 23 MMS
-HG300N X 3 OC (~20 seconds)
-Filed HG 150 X 37 MMS
LH
-Filed HG150 X 15 TNS
-CoC #2 X 11 MMS
-HG300N X 1 OC (~20 seconds) / 2 FR
-Filed HG 150 X 41 MMS

Filed HG150 R&P Crushes (L/R)
-3 X 6-8

Easy Stress Ball R&P Crushes (L/R)
-3 X 30

Extensors (L/R)
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

NOTES: I figured I'd hit some volume work to change it up. I'm glad I did...it revealed a major lack of strength and endurance in my hands...especially my left. I think I'll be going back-and-forth between max effort and dynamic effort workouts, Westside style. I haven't gotten it fully worked out in my head yet, so stand by. I will say this; the pump from volume training is like nothing else for me. My forearms and hands were like iron when I finished this workout.

New news...I got a CoC #2.5. It's a great little gripper - I easily closed it right out of the package, but it's going to be a great training tool to get me smashing my CoC #3. Strap holds and over-crushes are forthcoming with my new 2.5! Thanks, G!

Update: POWERFEST 2008

OH, IT'S ON!

OK, boys and girls...here's the skinny. POWERFEST 2008 is shaping up to be a damn good contest, as expected. Jedd and Smitty of the Diesel Crew and Dave Bellomo of Max Kettlebells are teaming up to put on one hell of a show. The Diesel guys are sponsoring more and more strength contests, and seem to have a bit of the Midas Touch - EVERYTHING they're doing is successful. Everything.

All the lifts that'll be contested are set...check 'em out:

225lb. Log Press for Reps

150lb. Farmer's Hold for time - 1.5" rotating handles

450lb. Axle Deadlift for Reps

200lb. Sandbag Carry for Distance

Full Size Pick-Up Truck Pull

We're talking about a full on, OPEN CLASS with NO weight divisions! These guys are such great promoters, the guy on the top of the podium will take home around $450.00. Not bad for a few hours on a Saturday.

This is a Non-NAS event, so if you're the strong guy on the block - PROVE IT!

If you're a powerlifter and haven't gottn into strongman, there's a bench contest going on as well. Bench Contest Entry Form.

Grip Workout - 7 January 2008

Stress Ball Warm-Up (L/R)
-2 X 50

Grippers
RH
-Filed HG150 X 15 TNS
-CoC #2 X 5 MMS
-HG300N X 3 OC
-HG350 X 2 MMS, 1 OC
-Choked CoC #3 X 2 max effort attempts (~1/8" out)
-CoC #4 X 2 Negs (from parallel)
-CoC #2 X 5 MMS
-Filed HG150 X 10 TNS
LH
-Filed HG150 X 15 TNS
-CoC #2 X 5 MMS
-HG300N X 1 MMS, 2 FR
-HG350 X 3 FR Negs
-Choked CoC #3 X 2 FR
-CoC #4 X 0 (still can't get a negative with my LH)
-CoC #2 X 3 FR Negs
-Filed HG150 X 10 MMS

Extensors (L/R)
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

Pinky & Ring Finger Stress Ball Crushes (L/R)
-3 X 50

Towel Twister Training
-2 X 2 mins of max effort

Phone Book Tears
-2, 1400 page books

NOTES: This was a great little workout. I was really motivated by my max attempts on my choked #3 in my last workout, so I thought I'd give it a shot again last night. That thing snubbed me again. I'll get it soon, I'm closer now than ever before. But, these max effort workouts are tough on my hands, so I think I'll go back to more of a volume style workout for a bit, prior to testing again on my choked #3. The P&R stress ball crushes are great! The ball is soft enough to get tons of reps, with minimal strain. I think the improved dexterity, strength, and endurance will really help out with the heavier grippers. The "Towel Twister" is one of John Brookfield's Grip Tips and it's so simple and effective. I'm telling you, two, two-minute sets and my hands were screaming! It's a great finisher and it has a limitless number of movements to stress the hands, fingers, and wrists at crazy angles. The phone books were legit tears, not pops. The first book went down so easy I grabbed another, and it fought me all the way. A brutal way to end a workout.

Videos and Write-Up On The Way!

I also have a great write-up coming soon. I got a chance to meet up with John Eaton, Saturday, 29 December 2007, for some grip fun!

I haven't posted the write-up and the footage (oh, yeah...Eaton brought the camera) because my wireless has been acting up at the house and YouTube is blocked at the office. Yeah...suckage.

I'll post it as soon as I can!

Workout Reports, etc.

I hit a grip workout with my boy, Geo this Saturday. It was good fun, per usual. Here's how it went.

Warm-Up (L/R)
-easy extensor band X 50
-med extensor band X 40
-hard extensor band X 25
-easy stress ball X 30
-easy stress ball X 25 (pinky and ring fingers only)

Grippers
RH
-Filed HG150 X 15 TNS
-CoC #2 X 3 OC
-HG300N X 3 OC
-HG350 X 1 OC
-Choked CoC #3 X 2 missed max effort attempts (~1/16-1/8)
-CoC #4 X 1 NEG
-CoC #2 X 8 MMS
-Filed HG150 X 10 TNS
LH
-Filed HG150 X 15 TNS
-CoC #2 X 3 OC
-HG300N X 1 OC, 2 FR
-HG350 X 1 FR
-Choked CoC #3 X 2 missed max effort attempts (~3/8)
-CoC #4 X 0 (I'd be lying if I called this a negative)
-CoC #2 X 5 MMS
-Filed HG150 X 8 TNS

Stress Ball (L/R)
-2 X 30
-2 X 20 (P&R only)

10lb. Concrete Weight Pinch
-3 X 20 (one handed pinch, switching hands in the air)

25lb. Plate Pinch
-3 X 20 (one handed pinch, switching hands in the air)

25lb. Plate Wrist Curls (L/R)
-3 X 10

25lb. Plate Tosses
-3 X 20 (flat side to flat side)

Fingertip Presses (two hands, ~50lb. stone)
-3 X 12

Front Lever (13lb. v-bar + 5lb. plate) (L/R)
-3 X 5

Rear Lever (13lb. v-bar + 5lb. plate) (L/R)
-3 X 8

Wrist Rotations (13lb. v-bar + 5lb. plate)
-3 X 5 (RH)
-1 X 5 (LH, my wrist started straining, so I stopped)

NOTES: This was a great workout. The Grippers felt really nice, and as you can see I went for a max effort day on my CoC #3. I finally got that thing in a choker. I notched a big washer and got it down over the spring. It's just wider than parallel, and it feels great. On both attempts, Geo said the gap was slightly larger than a piece of paper. Close, but not shut. Negatives on my new CoC #4 are the hardest thing I've ever done with grippers. I can't believe there are guys out there that close these things. I thought my hand was going to explode!!!! That thing is badass. I couldn't even hold it remotely close to closed for longer than a millisecond with my LH. Yeah. It's sick. The pinch and wrist stuff felt great, especially the plate curls and plate tosses. (I pulled both of these movements from John Brookfield's book, "The Grip Master's Manual". It's full of incredible, low cost training ideas. A HUGE thanks to GEO for the gift...I'll pass the book along once I finish studying it.) The plate tosses are meant to be done with a block weight, but the plate works just fine. I actually think it hits the fingers so hard, it might even be better than a block weight.