8 November 2009 - MM2 Cert - Grip After-Party Madness

Mike Rinderle and I have had this double cert planned for quite a while. Sunday was the only day our schedules meshed up, so it was set. My buddy Neal has been messing around with some of my grippers at the office for about two months now and he's regularly closing my CoC #2. Neal has also closed my HG300N and is getting really close on my CoC #2.5, so he's made quick progress. AND he's a damn lefty! I asked Neal if he wanted to ride with me up to Mike's place in MD for the cert and he was quick to sign up for the trip. We planned on getting to Mike's house around 2:00PM, but Mike shot me a text saying Chuck Carns was coming up and we would have a full-blow grip-together after the cert, so get here early. Done. We arrived at Mike's around 1:00PM. Mike and Missy were welcoming and hospitable, per usual!

After thorough non-specific and specific warm-ups we got ourselves dialed in for the MM2 cert. Mike and I agreed I would lead-off, just like our MM1 cert. "Let's not mess with a good thing." he said. I agreed. Missy was running the camera and with Neal manning the back-up. We went through the standard, the box is sealed, here's the gripper, etc. I had three solid attempts on the MM2 gripper; my confidence increased with each attempt. After our first attempts (I think), Neal asked me, "Hey, Bobby...why is this thing counting down?" I took a look at my camera only to see the final seconds of countdown and the blue camera message screen tell us the damn memory card was full! Seriously!?!? What the hell is wrong with me? Mike had back-to-back bad sets on his first two attepmts, missing both, but not by much! Mike really got himself focused for his final attempt, closing the gripper. Mike and Missy were quick to upload the video to assess our footage.

The grip after-party was killer. We all hit PRs, we had some firsts, and we tested the weight capacity of Mike's deck. Good times.

Neal Cole - New guy at the office, new guy to grip, and all around good dude. Neal recently started lifting again on a simple 5X5 program I wrote up for him, so I'm expecting a big increase in overall strength to help push along his grip strength. Neal puled Chuck's 30lb York blob and got his 37.5lb York blob to knee height (first time he ever touched a blob), he got Mike's CoC #3 past parallel, he pulled about 120lbs on Mike's 2HP set-up, and floated around 200lbs on Mike's FBBC 1" v-bar. For his first day doing anything other than grippers, I'd say this was a banner day for the new guy. Neal's got the grip bug bad too!

Chuck Carns - I met Chuck a few years ago at a strongman contest in Waldorf, MD. He approached me because I was wearing a Diesel Crew t-shirt. I lost track of him shortly thereafter. Mainly because he took an extended hiatus from grip and the Gripboard. His 18 month break makes what he did on Sunday even more impressive! I think Chuck said he'd been messing around with grippers again for only a few months. Chuck closed Mike's CoC #3 with both hands, pulled most of the lighter York blobs, got his first-ever 45lb plate hub lift on Barbe's plate, pulled around 165lbs on Mike's 2HP set-up, and just ROCKED the 1" FBBC v-bar with a 302lb full-pull! Seriously awesome stuff! Chuck pulled the 30lb York blob with his thumb and index fingers. Not to mention, Chuck also brought a million grippers, York blobs from 30-47.5lbs, an 8lb sledge, a 10lb sledge, a 16lb sledge, and the craziest plate I've ever seen: a cast iron, rubber-rimmed, 50lber with a wide/shallow hub. We affectionately named it, "the Thing". Chuck also brought his wife Michelle (awesome) who manned the silly-fast digital camera for amazing still photos of the action. Somebody please talk Michelle into competing at Gripmas next month! She came damn close to closing Mike's HG200 sitting down with a crappy set and I bet she could pull that 30lb York blob with a little training.

Mike Rinderle - Mike was all kinds of fired up on Sunday, hitting some BIG numbers all the way around! After he pulled Barbe's 45lb plate by the hub and pulled a few plus weight, Mike easily pulled a PR on his 54mm 2HP set-up to the tune of 197.7lbs. We loaded the set-up with 200lbs and change and he pulled it right up (I think it would have been high enough to hit the bar on a proper Euro 2HP), but the skin on his right thumb let loose and he dropped it. Mike lost some serious skin on the inside of his right thumb...about the size of a nickel. Thankfully, it wasn't very deep. I super glued that sucker down and Mike was right back at it. 1" FBBC v-bar - Mike pulled 302lbs to full lock-out and floated 352lbs twice, but couldn't quite get it there. Mike pulled Jedd's 50lb York Blob a few times and I think he got the 50lb Thing to float around a bit. Mike levered his 17lb sledge to his face and I think he got a DL with his 8lber. He came within 1/16" of closing Eaton's 170lb CoC #3.5...at the END of the day. Mike snatched the 30lb York blob and pulled it with his thumb and index fingers a few times. Mike had a killer day.

Me - I had a good day all around, starting off with the MM2. We rolled out the hubbing plates: Barbe's 45lber and the 50lb Thing; I pulled both with ease. I got the 50lb Thing for several high pulls and pulled it with 5lbs added (tried with 10lbs, but it only floated around a few inches). I pulled Barbe's 45lb plate by the hub with both hands, pulled it with 10lbs added with my RH, and got several hub curls and presses with both hands. I tried for a 50lb York Fatman Blob (RH) and a 50lb Thing (LH) double lift, but I couldn't hang onto the 50lb Thing with my LH. Bummer...that would have been very cool. I pulled around 182lbs on Mike's 2HP set-up, which is super cool. I never get to train 2HP, so I was pretty happy with that lift. I also pulled 252lbs on Mike's 1" FBBC v-bar. Again, I never train this lift, so I was happy to get this lift. I was able to float 302lbs on the 1" v-bar with my LH, but was nowhere near a full lift. Maybe next time (?). I pulled my 50lb York Fatman Blob several times with my RH and I pulled Jedd's 50lb York Blob with both hands. I pulled the 30lb York blob with my thumb and index finger with both hands. I got a 10lb sledge DL and levered Chuck's 16lber and Mike's 17lber to my face...clean and easy. I went back to the 50lb Thing and tried to curl it by the hub. Not a good idea at the end of the day: I missed the curl and had to glue some skin back on my right thumb. Nothing like Mike's tear, but I should have known better. I will curl the 50lb Thing buy the hub - trust me. I closed out by doing a bunch of snatches with Chuck's 37.5lb York blob.

It was a fantastic day for grip! AND I found out on Monday, I got three whites from the judges on my MM2!!!

Here's the vid:


I'll be using some of the killer pics to spruce things up a bit around here.

Pics and an update on last night's workout later.

Goody

2 November 2009 - Grippers/Blobs

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Grippers
RH
-174lb BBE X Miss (~1/16" out)
-Old BBE X Miss (~1/16" out)
-170lb CoC #3.5 X Miss (~1/16" out)
-CoC #3 X Miss (1/16" out)
-CoC #2.5 X 1 (Barely)
-RB330 X 1 Deep Set Attempt
LH
-CoC #3 X Miss (~1/16" out)
-CoC #3 X Miss (~1/8" out)
-CoC #3 X Miss (~1/8" out)
-CoC #3 X Miss (~1/4" out)
-CoC #2.5 X 1
-Old BBE X 5 BFN
-174lb BBE X 1 Deep Set Attempt

Blobs
RH
-40lb Hex X 1
-42lb York Blob X 1
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - York side X Miss
-50lb York Fatman - York side X Miss
-42lb York Blob X 3 (touch and go)
-40lb Hex X 5 (touch and go)
LH
-40lb Hex X 1
-42lb York Blob X 1
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - York side X Miss
-50lb York Fatman - York side X Miss
-42lb York Blob X 2 (touch and go)
-40lb Hex X 3 (touch and go)
BH
-40lb Hex X 5 Hand Switches
-42lb York Blob X 5 Hand Switches
-50lb York Fat Man - 100 side X 8 Curls (high on the fingers)

This workout appears depressing when written, but I was actually pleased. I'm making steady progress on the 174lb BBE with my RH, and I damn near closed my hard-ass CoC #3 with my LH. I was pretty shot from the ME attempts on grippers; I figured the blob work would be lousy, and it was. No lifts with the big guys, but some solid hand time nonetheless. Overall, I'm cautiously optimistic. HAHA!

MM2 this Sunday.

Goody

29 October 2009 - Grippers

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Grippers
RH
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-Old BBE X 1 FRN (~1/4" out)
-170lb CoC #3.5 X 1 FRN (~1/4" out)
-CoC #3 X 1
-CoC #3 X 1 FRN (~1/8" out)
-RB330 X 5 Deep Set Attempts
-CoC #2.5 - 5lb Strap Hold X ~25 sec.
-CoC #2.5 - 5lb Strap Hold X ~20 sec.
-CoC #2.5 - 5lb Strap Hold X ~10 sec.
-CoC #2.5 - 5lb Strap Hold X ~3-5 sec.
LH
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-Old BBE X 5 Deep Set Attempts
-CoC #2.5 X 1 OC (~30 sec.)
-CoC #2.5 X 1 OC (~10 sec.)
-CoC #2.5 X 1 OC (~3-5 sec.)

I left my pad yesterday for work at 0700. I went from work straight to the hospital in VA for infant care class with my wife. We didn't get home until 2230. I ended up dragging myself to do this workout at 2300. Not fun. I was tired and hungry and I think it showed a bit in my performance. My hands felt really good yesterday. I was looking forward to getting that 174lb BBE closed in this workout, but it wasn't meant to be. My hands are still feeling good today. No major aches or pains - a few minor splits on my pinky finger (RH). All-in-all it wasn't bad considering the circumstances.

I'll hit extensors and some active rest today/tonight and see if I can get back at the grippers heavy tomorrow or Sunday. Mike and I are up for the MM2 Gripper cert. I'm not sure when we'll get the gripper, but I'm hoping we get our schedules lined up to meet next weekend. That said, I have 7-8 days before I meet the MM2. I hoping I can squeeze in 2 ME gripper workouts and 2 DE gripper workouts in that time frame. It's going to be close.

Goody

27 October 2009 - Grippers and Complex Work

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Biceps Curls - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Triceps/Wrist/Biceps Stretches

Neck Stretches
-All Directions
-Neck Rotations

Gripper Warm-Up (L/R)
-Stress Ball Squeezes
-Wrist Traction - Purple Rehab Band

Lower-Body Warm-Up
-Up-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Front/Back Leg Swings (L/R)
-Side/Side Leg Swings (L/R)

Grippers
RH
-CoC #2.5 X 1
-CoC #2.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X Miss (~1/16" out)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-174lb BBE X 5 BFN
-RB 330 X 1 Deep Set Attempt
-RB 330 X 1 Deep Set Attempt
-CoC #3 X 1
-CoC #2.5 X 1
LH
-CoC #2.5 X 1
-CoC #2.5 X 1
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-Old BBE X 1 Deep Set Attempt
-Old BBE X 1 Deep Set Attempt
-CoC #2.5 X 1

Complex Work Warm-Up (Empty Bar, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run

Complexes (135lbs, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs

3" Wrist Roller (Up/Down, Both Directions)
-45 X 3
-45 X 5
-45 X 5
-70 X 2

I was happy with the grippers last night. I had to tape my thumb skin that was torn from the Blob work; it didn't feel right on the gripper handle, but it is what it is. The 170lb CoC #3.5 is starting to feel better. I'm setting it better at the very least. I think gaining back some of the last little bit on the bottom end of the crush and having enough strength to show a good set (and still crush!) will be the deciding factors for me with the MM2. I still need work on both of those areas between now and then. Then being NEXT WEEK! Yeah...

The complex work is fun! Hard, but fun. I'm limited on time so I'm trying to stuff as much gym in as short a period possible. My hip is tight today, but hopefully some stretches tonight will loosen it up. If I can get a workout in like this 2-3 times/week, I'll be happy. The last few runs killed me, btw. I thought I was going to hurl. 1-2 minutes rest between runs. I was hurting. Bad.

I didn't have enough brain function left to weigh myself last night.

Goody

25 October 2009 - 50lb York Fat Man Blob; Workout Two

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Blob Work
RH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

-42lb York Blob X 5 (touch and go)

-40lb Hex X 5 (touch and go)

LH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-42lb York Blob X 5 (touch and go)

-40lb Hex X 3 (touch and go) + 1 + 1

BH

-42lb York Blob X 1 Around the World

-40lb Hex X 5 Hand Switches

-42lb York Blob X 5 Hand Switches

-50lb York Fat Man - 100 side X 10 Curls

-50lb York Fat Man - 100 side X 8 Curls (high on the fingers)

First 50lb York Fat Man Blob Lift

I was pretty excited to get this lift! I had been working on it backwards the whole time (not realizing it), I spun it around and lifted it pretty easily. I was all pumped up and called it a 100lber and said I lifted it backwards. I obviously didn't. I had my fingers on the handle side for the lift. HA!

Second 50lb York Fat Man Blob Lift


Grippers
RH
-174lb BBE X 5 BFN
LHv
-CoC #3 X 5 BFN

I was pretty well shot and had trouble setting and closing the grippers after the blob work, so I stopped there.

Based on my two workouts with the 50lb York Fat Man Blobs, the York side is much harder to lift. I think it's a combination of both weight and texture, but only a scale will tell part of that tale. The chalk seems to hold a little bit better on the 100 side (?). If I have some time this weekend, I'll try to take them over to the Post Office or the UPS store to weight them on a scale.

Goody

21 October 2009 - Grip Work

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Blob Mitzvah
-42lb. York Blob X Lots of L/R lifts
-40lb. Hex X Lots of L/R lifts
-50lb. York Fat Man Blob X Lots of L/R misses



Grippers
RH
-Eaton's 170lb. CoC #3.5 X Miss (~1/16")
-Eaton's 170lb. CoC #3.5 X Miss (~1/16")
-174lb. BBE X 5 BFN
-174lb. BBE X 5 BFN
-RB 330 X 1 Deep Set Attempt/Negative
-CoC #2.5 5lb. Strap Hold X 11 sec.
-CoC #2.5 5lb. Strap Hold X 8 sec.
LH
-CoC #3 X 5 BFN
-CoC #3 X 5 BFN
-174lb. BBE X 1 Deep Set Attempt/Negative
-CoC #2.5 5lb. Strap Hold X 15 sec.
-CoC #2.5 5lb. Strap Hold X 7 sec.

Tools of the Trade



Man, did I have fun last night! I shouldn't have cut the handle off that hex before the workout though! That was a workout in and of itself, and my hands were pretty cooked! Those fat Yorks are freakin' cool! Once I get a little bit stronger and they season up a bit, it'll be really, really nice to lift them. I lost a little skin in the web of my right thumb, but it's well worth the price. The full Blob story is in the works.

Goody

York Pimp

Yep...it's that good.




I don't know the exact weights yet, but this is the number side next to Eaton's 42.4lber for perspective.

To say I'm excited would be the understatement of the F-ing millennium.

A full write-up on the acquisition of these puppies to come.

Goody

11 October 2009 - Sledge Work

Warm-Up
-Wrist Stretches
-Neck Stretches
-Shoulder Rotations

8lb. Sledge Mace Bell Swings (L/R)
-10/10
-10/10
-10/10

8lb. Sledge Hammer Levers to the Face (L/R)
-8/8
-8/8
-8/8

8lb. Sledge Hammer Strikes
-10/10
-10/10
-10/10
-10/10
-10/10

Jedd's Killer Chain Roll-Ups (20' Tow Chain/8lb. Sledge; Both Directions)
-3 total

This sledge is an 8lber with a 36" handle. The sledge hammer strikes were full-on swings, striking a big oak stump we use for a splitting block. All strikes were done with the hands in a fixed position; the first 10 reps were done with my RH above my LH, the second set I alternated the hand positioning - LH above RH. Feet planted, deep breath, draw the hammer up, full-force strike, and control the hammer upon impact. No more than 1min rest between sets.

This was the first time I ever did mace bell like swings with the sledge. They're fun, and with the light sledge it really did a great job of warming up my shoulders.

The chain roll-ups on the sledge are just terrible. They fatigue you're lower arms faster than you could ever imagine. I felt like Popeye after the first up/down set.

Goody

7 October 2009 - Squats, Complexes, KBs

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs

Neck Stretches
-All Directions

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)
-Foam Roller - Hips/Hams/Glutes/Quads/Low-Back

Squats (Wide stance, low bar)
-135 X 8 - OUCH! Hip still hurts, so I bagged 'em.

KB Swings
-60 X 20 (BH)

Complexes (Deadlift, SL Deadlift, Hang Clean, Front Squat) - 135lbs/1 min rest btwn sets
-Singles
-Singles
-5 reps in each movement
-5 reps in each movement
-5 reps in each movement

1a. 135lb Oly Bar Biceps Curls 2 X 5, 1 X 3
1b. 135lb Bent-Over Oly Bar Rows - 3 X 15

2a. 80lb KB Swings X 20 (BH)
2b. Burpees (1 min)
2c. 80lb KB Swings X 20 (RH)
2b. Burpees (1 min)
2d. 80lb KB Swings X 20 (LH)

Bulgarian Split Squats (L/R)
-BW X 20
-BW X 20
-BW X 20

BW - 234 lbs.

The front squats were easier on my hip. I'm sure it's because the stance is much more narrow. The KB stuff had me SUCKING WIND! Honestly, I thought I was going to have to lay down after the KB swings and burpees. My grip was cooked from the everything - I wanted to hit some wrist roller, but I didn't have it in the tank. The 80lb KB put a little more strain than expected on my inner elbows (?). Nothing major, I just didn't expect it.

Goody

5/6 October 2009 - Grippers and Stretching

Through out the day I hit countless reps with my CoC #2.5, both LH and RH. TNS reps, wide set reps, MMS reps, dime holds, the whole bit. Tons of reps. Both hands were pretty well toasted. I got home and tried to hit some more gripper work; here's how it went:

Gripper Warm-Up
-Stress ball
-Wrist stretches
-Light Forearm Massage

RH
-Eaton's 170lb. CoC #3.5 X MISS
-Older BBE X MISS
-CoC #3 X 1
-CoC #3 X 1
-CoC #3 X 1
-Older BBE X 3 BFN

LH
-CoC #3 X 5 BFN
-CoC #3 X 5 BFN
-CoC #3 X 3 BFN

I didn't have a whole lot in the tank when I got home! HAHA! No worries. I'm still weaker than I was a few months ago, but it'll come back. At the very least, I'm playing with the bigger grippers again and I'm really happy about it. I've never closed my CoC #3 with my LH, so that will be huge for me to knock that gripper down with my LH. I hit so much volume over the last day or two the skin on my hands is really sore. I'll be hitting my extensors today with some forearm massage and stretching tonight. I've noticed how much slower my lower arms are recovering. Sweet.

The stretching has been going great. My hips are feeling better, but tonight will be the big test. I'm going hit some light squats, KB work, and more stretching tonight. We'll see how the hip is progressing later.

Goody

3 October 2009 - Quick Deadlifts

I was jammed this Saturday and only had time for some quick deadlifts. I wanted to hit some KB work, but didn't have enough time. I'm happy I got the pulls in at the very least.

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs

Neck Stretches
-All Directions

Deadlift Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)

Deadlifts (Conventional)
-Bar X 10
-135 X 5
-185 X 5
-225 X 5
-275 X 5
-315 X 5
-365 X 5
-405 X 3

I hit some foam roller for my back/hamstrings btwn the 315-365 set and btwn the 365-405 set. I literally stripped the bar and ran out. Bummer...I felt like I had a lot more in the tank for the KB work. Next time I guess.

Stretching and grippers tonight.

BW - 234lbs.

Goody

1 October 2009 - Active Rest and Stretching

Lower Arm Active Rest
My hands and forearms are sore from my first gripper workout in a few weeks. I woke up yesterday feeling good...I've gotten progressively more sore, but that's to be expected. No major aches and pains, so I'm happy as hell! I decided to keep on it and do some active rest with hand/forearm massage, contrast baths, and stretches last night. I used the roller-ball massager on my forearms; I used a lacrosse ball against the wall to try and target my elbow tendons; really stretched out my wrists, triceps, and biceps; hit some easy stress ball work; some finger dexterity work; and some nice contrast baths. My lower arms felt like a million bucks last night.

Stretches
After the hand/forearm active rest I toned it way down for some relaxed stretches for my hips, groin, lower back, hams, and quads. I started the stretching with some ankle mobility work (no resistance - just some concentrated stretching and rotations). I remembered I have a perfect purple rehab band for ankle work after I finished up. Sweet. Next time I guess. I haven't done any ankle mobility work since high school and it felt great! After the ankle mobility work I went into deep stretching for the quads, hamstrings, and glutes. My quads and glutes feel great, but my hamstrings are still super tight. I then moved into some hip and lower back movements - I can tell already, this is going to be a slow process for me. My hips are so dang locked up, it's crazy. I feel them loosen up a bit, but nothing really noticeable yet. I'm not expecting miracles overnight here, but it's going to take longer than expected.

Once my hips had all they were going to take, I decided to finish up with some back bridges. I've been thinking about these since I read one of Jedd's last workout posts in his log Fire Walk With Me. My wrists, hips, glutes, and lower back were loose so I figured what the heck. I got in position and WHOOP...I pushed right up. It felt pretty good! It might have looked absolutely hideous, but it felt like a nice bridge! HAHA! I did several bridges, working harder each time to push through with my hips and squeeze my glutes to really arch out on top - and then hold. After a few nice bridges, I decided to try to get a few neck bridges. I was on a few blankets on my hardwood floor so it wasn't really pleasant. I was able to bridge up on my head, but I couldn't hold it for long. More padding and more neck work and this will come back too.

Deadlifts and KBs tonight. It should be fun.

Goody

30 September 2009 - Good News and Bad News

The Good News: I was able to get a gripper workout in yesterday. My first real gripper workout since I hurt my left hand, 13 September. I've been doing TNS work with my CoC #2.5 and I hit some choker work with my CoC #3, Eaton's CoC #3.5, and my BBEs. Getting the damn grippers into the choker was no easy task - I tried to no-set them as much as possible and then crush the gripper the rest of the way against my thigh. Once fully crushed, I'd try to get the washer over the spring.

I got really warmed up with a stress ball, wrist stretches, and some light forearm massage. Once I felt like I had the blood flowing, I set and closed my CoC #2 with ease. No pain to speak of in my LH, so here's how the rest went down:

RH
CoC #2.5 X 1
CoC #3 X 1
Eaton's 170lb. CoC #3.5 X 1 (not a great set, but I got it shut)
Eaton's 170lb. CoC #3.5 X Miss (~1/16" out)
Eaton's 170lb. CoC #3.5 X Miss (~1/16" out)
Eaton's 170lb. CoC #3.5 X Miss (~1/16" out)
Older BBE X Miss (~1/8" out)

LH
CoC #2 X 1
CoC #2.5 X 1
CoC #3 X Miss (by a lot)
CoC #2.5 X 1
CoC #2 X 1

I didn't push my LH - honestly, I could have had a better attempt on my CoC #3, but I just pussed out on it. I guess I didn't want to be deflated by another problem or re-injure myself. My hands and forearms felt OK after the workout, no major pains, no major soreness. I have to keep reminding myself to take it easy with the grippers, now that I have a workout under my belt, I woke up this morning and wanted to crush the grippers like no body's business again. I just want to gain back what I lost, but it will come in due time, I guess.

The Bad News: I tweaked my should last week squatting. First workout in 3-4 months and I woke up with some soreness in my right shoulder. I pushed through it in my bench workout too. Ehh...I figured it just didn't want to be pulled way back under the bar in a low-back squat. I'm sure that's what it is, just a minor strain, but it stopped me in my tracks for last night's bench workout. I got warmed up, hit one set with just the bar, hit my next set with 135lbs and it hurt like a mo-fo. WTF? My set-up was good, my elbow correction was good, my shoulder just hurt. I tried different hand positioning, I tried coming out of the arch and laying flat to take some rotational strain off the shoulders, nothing worked. I did two meek sets with 135lbs and threw in the towel. At this point, disappointing as it is, I figured it best not to push my luck. Here are the details:

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench
-Bar X 15
-135 X 5 (Arched)
-135 X 5 (No arch)

1-Arm RT Cable Medial and Lateral Pulls (L/R)
-30 X 10
-30 X 10
-30 X 10

1-Arm RT Triceps Push-Downs (L/R)
-80 X 10
-80 X 8
-80 X 8
-80 X 8

1-Arm RT Biceps Cable Curls (L/R)
-100 X 5
-80 X 10
-80 X 10
-80 X 10

1-Arm RT Posterior Flies (L/R)
-40 X 10
-40 X 10
-40 X 10
-40 X 10

Thick-Bar Front Lever Work [(L/R) 47" - 13lbs]
-Bar X 5
-Bar X 5
-Bar X 5

Thick-Bar Weaver Style Lever Work [(L/R) 47" - 13lbs]
-Bar X 10
-Bar X 10
-Bar X 10

Thick-Bar Wrist Curls/Reverse Wrist Curls Super-Sets
-63 X 12/8
-63 X 10/5
-63 X 10/5
-63 X 10/5

Shoulder tweakage aside, this ended up being a pretty good lower-arm workout day. I hit the grippers about an hour before I went to the gym. Grippers were a success today, lots or RT and wrist work...not too shabby. My forearms, hands, and wrists are sore, but they feel great today.

On a separate note, I got 30+ minutes of solid stretching in yesterday morning. Lots of dynamic stretches and lots of traditional static stretches for my hips, groin, and lower back. I've noticed some minor soreness as a result of the stretching, but I'm hoping this too will pass and my increased mobility in the future will be worth the minor soreness. I'm considering an inversion table...any recommendations?

BW - 233lbs.

Goody

28 September 2009 - Squats

...more like lack thereof. I'm pretty sure I'm falling apart. My overall flexibility and joint mobility have been down for years now. I guess I've never really taken it as a major concern. Well, that's yet another endeavour for my "Get Healthy(er), Stay Healthy(er)" mentality.

For my second squat workout in the last 3-4 months I warmed up per usual. Everything felt normal, but I had some stiffness in the front of my right hip. I figured a little extra warm-up would do the trick. This was not the case. 135lbs on the bar and I could feel some serious tension in the front of my right hip trying to come out of the hole. No bueno. I did a few sets to see if it would loosen up, but it didn't. Here's how it all went down:

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Squat Warm-Up 1
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Squat Warm-Up 2
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)

Squats
-135 X 10 (ouch)
-135 X 10 (ouch)
-135 X 10 (ouch)

Walking Lunges
-BW X 25
-BW X 25
-BW X 25

Foam Roller
-Hamstrings
-Quads
-Hips

Yoga-like Stretching
-35 minutes (focusing on the hips/groin/low back/hamstrings)

I felt better after the foam roller and stretching, but I can still feel the stiffness in the front of my right hip. I need to improve my joint mobility ASAP. Any help would be greatly appreciated.

BW - 232lbs.

Goody

25 September 2009 - Pulling

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Deadlift Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Deadlifts (conventional stance, mixed-grip, no straps)
-Bar X 15
-135 X 10
-225 X 5
-275 X 5
-315 X 5
-405 X 3
-405 X 3

Rope Low Cable Pull-Throughs
-110 X 12
-110 X 12
-110 X 12

Seated Rolling Thunder 1-Arm Cable Rows (L/R)
-100 X 10
-100 X 10
-100 X 10
-100 X 10

3" Wrist Roller (Up/Down/Both Directions)
-45
-45
-45
-45
-45

My left hand is feeling better every day. I think the cissus is really helping me out. I was sore come Saturday, but it was a good sore. No major pain to speak of so I'm happy. I decided to push off the grippers so not to aggravate my left hand. I'll try to set a gripper this week and report on how it feels. The rest is what it is.

BW - 230lbs.

Goody

23 September 2009 - Upper Body

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench
-Bar X 15
-135 X 10
-225 X 8
-250 X 5
-275 X 5

Hammer-Grip Pull-Ups
-10
-7
-4

Thick-Bar Full Front Raises
-68 X 8
-68 X 8
-68 X 8

Pec Deck Posterior Flies
-120 X 10
-120 X 10
-120 X 10

3" Wrist Roller (Up/Down/Both Directions)
-45
-45
-45
-45
-45

Rolling Thunder/Blue Band Medial and Lateral Pulls (L/R)
-3 Sets

I felt like I was going to pass out in there! Man, I was gassed! I thought it was a solid workout...again, not pushing myself too much until I get my feet back on the ground. Looking back on it now, I realize I didn't do any direct biceps or triceps work. Bummer.

3" Wrist Roller is MONEY. Total cost is around $4 for this implement. I made it out of some PVC pipe and rope. I used it over a safety pin in the squat rack at shoulder height and just went light. Easy on the recovering left hand; it's a little sore, but no sharp, stabbing pain so I'm happy about that.

I was just messing around with grippers this afternoon. No structured workout, just messing around and I was able to close my choked BBE (around 170) with my right hand. It wasn't easy, but I got it closed. More serious choker work to come while my left hand heals up.

BW - 232lbs.

Goody

Wax and Wane

We've all had our ups and downs. We've all been on top of the world and beneath it. A few months ago I was killing it in the gym and crushing the grippers like it was my job. BANG! Wifey is preg-o, job gets nuts, job stays nuts, and before I realize what's happening, it's been 3 months of no gym. Ehh...I chalked it up to the great "Wax and Wane". I figured, I'd keep on the grippers at work and/or whenever else I could fit them in and the rest I would get back when I got around to getting it back. Bad idea.

I hurt my left hand, 13 September. I was setting a CoC #3.5...WHOA...PAIN! No snap, crackle, or pop...just pain. All the pain was concentrated on the top of my left hand between the index and middle knuckles. Within minutes it was swollen and throbbing. It looked like half an egg under the skin. Not what you want to see...especially when Grip Nationals are six days away. I freaked and started a strict regimen of ice and Ibuprofen. Nothing touched the pain, but the swelling went down in a day or two. I couldn't make a tight fist with my left hand until yesterday. Needless to say, I had to pull out of the comp. I'm frustrated and upset, far beyond what you would imagine. Once I came to grips with the fact I was pulling out of the contest the first thing that popped into my head was, "Oh NO...the MM2 is right around the corner!"

I've been massaging my hand and forearm, hitting the contrast baths, sleeping with ointment and socks on my hands, and trying to stretch it out at least twice a day. No more swelling and the pain has gone down considerably, but I haven't tried to set a gripper yet. I don't intend to try that until the end of the week, maybe later.

Fearful my right hand strength is really going down, I've been doing TNS work like crazy. I can't TNS my CoC #3 yet; so I'm working with my CoC #2.5. #2, and HG300N. I've also been doing TNS penny holds with my CoC #2 and HG 300N. I'm going to hit some choker work this week on my CoC #3, Eaton's 170lb #3.5, and the BBEs (both in the 170's). I'll let you know how it works out.

If anybody has any thoughts/recommendations/advice/anything on the hand issue, please let me know!

Last night's workout was quick and easy. I didn't want to kill myself in there and ruin the rest of my week. A few sets of squats, a few sets of stiff-leg deads (with pulling straps), some core work, and I was out of there. Here's how it went:

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

Squats
-135 X 10
-225 X 5
-275 X 5
-315 X 5 easy
-315 X 5 easy

Stiff-Leg Deadlifts
-135 X 10
-225 X 8
-225 X 8
-225 X 8

Hypers/Lateral Bends/Crunches
-20/20/20
-20/20/20
-20/20/20

I hit the 315 squat sets with my belt - again, these were super easy, but I didn't want to be crazy sore. I used pulling straps for the stiff-leg deads because my hand is still in the crapper. The core work was nice: super sets really got my core burning and my heart rate way up. I did the lateral bends over the hyper bench, they're great - no circus contortionist crap; just smooth, fully range of motion bends. My traps were tight from the squats so I hit about 2 minutes of foam roller to work out the kinks after the core work. Quick and easy. I need to get healthy(er) and stay healthy(er). Day one in the books.

BW - 231lbs.

Goody

Pre-Contest Pic

Here's a pic of the gang just before we started the contest. Chalk everywhere from warm-ups...

John Eaton, Mike Rinderle, Frank Snyder, Jedd Johnson, Brent Barbe, Bobby Goodfellow

As soon as I get my hands on some video footage I'll post it up.

Goody

The Lift at Jedd's Grip Contest

I think it's cool how people think up great names for their grip contests. I think it's funny how nobody thought up a clever name for the contest we just had at Jedd's. It's only been known as the "Lift at Jedd's" on the Gripboard. I like it that way. It's like an "Eat at Joe's" t-shirt.

A big thanks to Mike for carting my sorry ass up to PA and back at 4:30AM! A big thanks to Jedd for hosting this comp at his place and for his family’s hospitality.

Here’s my take (with a healthy dose of Monday Morning Quarterbacking):

Grippers – Stupid mistake #1: I should have done much better here. I made a stupid mistake by blowing a little strength off on a lighter BBE (to play it safe) and it took too much off me on the back end. I ended up missing the 174.2lb Hard BBE by pinching my skin between the handles TWICE. I’ll tell you this, that gripper went right down, but it wasn’t meant to be. If I was able to get that dang gripper closed I would have tied Jedd for first in grippers.

Pinch – Rookie mistake #1: I’ve only ever touched a Euro Pinch once before this contest. I pulled like 160lbs on it real easy with no advice. That’s it. Jedd pulls out the pinch and puts around 140-150lbs on it for folks to warm-up and get a feel. It felt amazing. Everyone started right at 173lbs. No problems all around. The next jump was to 184lbs and change and I pulled it very easily. 193lbs and change on the bar and I take a warm-up lift – easy (it felt just as solid as 184lbs). So I pass on the lift (Stupid). I felt so confident that I passed on 198lbs and change too (also stupid)! We get the pinch loaded up with 203lbs and change and I couldn’t budge it. Rookie move! I should have pulled 193lbs and change for an easy attempt and made a run at 198lbs and change.

2” V-Bar – I never train this event and to be quite honest, I’m happy I got what I did! HAHA! I was utterly amazed at the weight Brent and Jedd were able to get off the ground! I toyed around with my grip and tried to take in advice from everyone; it obviously didn’t help much. I tied for last. Ehh…

300lb Axle for Reps – WOW! It was brutal. WOW! I suck at thick bar. I don’t have access to a thick bar to train and it really, really showed here. I wanted to pull that weight, but my hands simply couldn’t hold on to that bar. I got 5th with a measly 2 reps. I need to work on my thick bar somehow. Jeez.

Medley – Rookie mistake #2: I should have pulled the 3-25’s FIRST! Jedd laid out a sweet medley for the contest finisher with 17 items. I took a look around and knew there were a few items I wasn’t going to be able to lift – Inch, 180lb RT, maybe the Euro Pinch, and maybe that 153lb thick handle loadable. I was pretty confident on everything else. HAHA! Wrong again. I tried to utilize my LH as much as possible in this medley, pulling more with it than I ever thought possible. I was very pleased in that respect. I pulled the 50lb Blob with my LH about 6” but, couldn’t get it to the platform so I had to re-grip and get it with my RH. I got to the 3-25’s (which I’ve done before) up a few inches several times, but I couldn’t get it on the platform. I was beyond frustrated. I ended up tying for second with Eaton on this event with 12 total items lifted.

I finished 4th. Not real bad. I wish I would have done better, regardless of where that would have put me in the final standings.

My impressions of the competition:
Jedd Johnson – Jedd is looking bigger and leaner than the last time we met. He’s been putting the time in the gym and it’s really showing. He’s strong all around and it’s reflected in his contest performance. He was solid in every aspect of the contest; not only as a competitor, but as an organizer and judge as well.

John Eaton – What can you say about Eaton? He’s nasty all around and he was up for like 2 days straight! HAHA! The guy drives in from work, kicks some tail and rolls out. John was on point with the jokes and grip advice per usual. He brought his daughter Kelly down who totally rocks the speed bag like it’s nobody’s business. She also clicked off a billion reps on Mike’s HG200. Hilarious.

Brent Barbe – “Who the hell is Brent Barbe?” is what I was thinking before this contest. The guy rolls up in a Toyota Echo smoking a pipe and wearing tourist Teva sandals and I immediately knew I was going to love him! HAHA! Brent is really strong and gave some great tips to everyone who needed them (mostly me). Brent had some killer lifts and notices every aspect of everyone’s technique. He also helped Jedd judge several events. Real good dude. I hope to see more of Brent in the future.

Frank Snyder – This kid has some serious potential. He’s big and strong with giant hands to match. Really solid guy and well rounded in the grip game and so young!

Mike Rinderle – Mike is a strong dude. You know…the kind of strong dude who doesn’t realize his strength potential. Mike did very well considering the field and VERY well considering he’s only be playing around with grip for like 6 months. Every lift he made was a qualifier lift for the GGC. Not to mention, he had about 11 hours of wheel time on this trip. Great guy all around and really did well in his first contest.

Post Contest Lifts:
-Jedd hit that slick half 120lb hex and high pulled the Inch;
-Frank got a double Blob lift and a load of 5 dimes craziness (index and middle finger nonsense);
-Eaton cleaned and curled 5 dimes and pulled the Inch to about knee height;
-Mike got a solid 5 dimes lift;
-Barbe nailed a double blob lift and a shallow double hub lift;
-I hit the double blob and shallow hubs as well.

I'm still a little sore - back to training tomorrow. When I get my hands on some video and/or pics I'll post 'em up here.

Goody

BIG NEWS: National Qualifier Contest and a Newer, Scarier Eaton!

Big News
First Grip Contest - I'm going to be participating in my first grip contest this weekend! It's a legit qualifier for the US Hand Strength Association National Championship (Global Grip Challenge, hosted by the Diesel Crew). This is The Real Deal Holyfield! Time to play with the serious guys in grip!

If all goes well, and I can complete the desired qualifying lifts, I'll earn a spot to compete in the National Championships.

A big thanks to Jedd for pulling this qualifier contest together in such short order!!!!

Mike and I will be heading up to PA on Saturday morning to represent the Mid-Atlantic Contingent. Wish us luck! I'll post a full write-up and any footage when I get back from the contest.

A Newer, Scarier Eaton - Have you been following the Brothers in Grip blog? If you don't...START. If you are, you'll know already that John Eaton is working out. If you are a grip strength athlete you should be worried. Everybody jokingly calls John's grip training method, "The Couch Potato Method" and he still lands on the podium at contests. If this guy sticks with his weight training, his grip will only improve along with it. Brothers in Grip is a great blog. If you have any interest in grip, you should check it out. If you don't have any interest in grip, you should check it out. John is only one of the three great dudes who post on there!

Goody

6" X 1/4" Grade 8 Bolt Bend

I know...I said I wasn't going to do it. Yes, yes...I know. I understand... Wait...



I won't say I'm sorry.

Goody

Mash Monster Level 1, CoC #4, and Left Hand Progress

Mike and I finally got our cert all squared away for the Mash Monster Level 1 gripper. Mike took a ride down to DC on Monday night so we could film our attempts. It was a total debacle: 3 cameras, 2 griptards, 1 gripper. Don't get me started on the $1200 HD video camera...it sure takes a pretty HD picture - just try getting your footage off the damn camera in a usable format. Yeah. Sweet. The bottom line here is we both successfully closed the gripper and were awarded Mash Monster Level 1 status. Once our profiles are completed and uploaded onto the Mash Monster site I'll post the link. I am the 58th man in the world to officially close the MM1 gripper and Mike is the 59th. Here's the vid:



As soon as we got the 'Three Whites' call, I immediately signed us up for the MM2. The roster is shorter, so I'll be looking forward to this sooner rather than later.

A big thanks to Mike's wife Melissa and daughter Lindsey for coming out and running the camera and back-up camera. It would have been much harder without the help!

So...I've been squawking about trying to close this CoC #4 for a while now. I've been following the progress of a few other folks on the Gripboard who are chasing the CoC #4 as well. There are some really strong crushers out there right now! My grippers have been doing really well lately, so I thought I'd give the CoC #4 a try tonight. I actually tried the other day; but, I didn't have enough rest from the MM1, so it wasn't a solid attempt.

I've had a few folks ask me how close I'm getting on the CoC #4; but, I hate to speculate so I always just tell them, "I'm getting closER." I decided to break out the camera for grippers tonight just to get a CoC #4 attempt on video. I think I've been a little closer...but not much. This is about as solid an attempt on this gripper as I've ever had. Every 1/16" is progress on this thing.



I've closed Mike's CoC #3 with my left hand a few times. I've missed my CoC #3 and Eaton's CoC #3 COUNTLESS times. So many times it's silly. So many times it's amazing I still try! HAHA! I picked up Eaton's CoC #3 tonight and finally felt the handles touch lefty! I can't mash it to hell yet; but, they touched. Just tapped. Tap tap taparoo. I'm pretty pumped.

More to come.

Goody

New Gripper Vids

Patiently waiting on the MM1.

Goody

8 July 2009 - Grippers

RH
CoC #3.5 X 1
CoC #4 x 1 Deep Set Attempt + FR
CoC #4 X 1 Deep Set Attempt + FR
CoC #4 X 1 Deep Set Attempt + FR
CoC #3.5 X 3 FR
Hard CoC #3 X 5 FR
Eaton's CoC #3 X 5 FR

LH
CoC #3.5 X 1 Deep Set Attempt + FR
CoC #3.5 X 1 Deep Set Attempt + FR
CoC #3.5 X 1 Deep Set Attempt + FR
Hard CoC #3 X 3 FR
Eaton's CoC #3 X 5 FR
CoC #2.5 X 3 MMS + 2 FR

The grippers felt good last night. My hand is feeling much better so I'm back at it. I felt like all the strength was there; but, my hands faded really fast. Maybe I need to bring the volume work back into my routines. Regardless, the MM1 is going bye-bye.

Goody

28 June 2009 - Goody/Rondo Griptogether II

Mike and I got together again today for our second griptogether. This time I hit the trail on up to his place in MD. It was a nice Sunday drive.

I was greeted by Mike and his wife, Melissa - smiles all around. They're great folks and I look forward to hanging out with them again. Not only did Melissa run the camera for most of our morning antics, she got in on the fun; giving my filed HG150 several solid attempts. We started messing around with her set, talked her into using a little chalk, and BANG! Regrettably, we didn't get Melissa's first official gripper close on video. I know...stain on us. Here's a vid of a very near miss with the same gripper:



If that gripper wasn't filed she would have crushed it every time.

Mike had a great day on everything. He caveatted the session with something to the effect of, "Blah, blah, blah. I'm lousy on grippers before noon. Blah, blah, blah." Which, literally translated means: "I'm going to say I suck at grippers before noon so I can blame all my failed attempts on the timing of this event." Luckily for Mike, he didn't need to blame any failures on his circadian rhythm and I didn't need to call him a pussy for doing so. Mike was spot-on. His set is greatly improved from the last time we met and the bigger grippers are falling quick. Mike had three solid, very convincing closes on my hard CoC #3. That gripper escaped Mike's crush last time; but, stood no chance today. Rondo missed closes on his BBE and his CoC #3.5 by 1/4" or so. We're wrapping up the grippers and I tossed him my HG300N and he cranked out 3 solid TNS reps with it. Here's the vid:



My uncle welded up a 1" v-bar for me a few years ago - I don't have any weights so I've never used it for anything other than wrist work. Mike and I worked up to 2o1lbs total on this bar today. Here's the vid of Mike's 201lb 1" v-bar pull:



Yes, it's sideways. Yes, I'm an idiot.

I hit the grippers pretty well today; closing Eaton's CoC #3 and #3.5, Mike's BBE, CoC #3 and #3.5. I was only really concerned with getting solid vids for a LH #3 close and a RH TNS #3 close. I murdered Mike's CoC #3 lefty for this vid:



Unfortunately, I missed the RH TNS close with Mike's CoC #3. I'm pissed I missed this close. I was like a little kid on Christmas; I couldn't help myself and started messing around with the BBE and CoC #3.5 before I realized what I was doing it was too late. The damage was done. HAHA!



No messing around next time! HAHA!

I got few good attempts on my CoC #4; but, they were also after I had been messing around with everything else. I knew they weren't going to be great attempts; but, my set is getting stronger and I'm getting more confident with that gripper. Every millimeter is a success with that gripper. I also came within 1/16" of closing Eaton's CoC #3 lefty at the end of the day.

After the grippers and the v-bar we hit the Eaton's 42.4lb York blob for lift after lift after lift. Mike is really gaining pinch strength! He pulled that sucker almost a foot with his ring and pinky fingers! Great stuff, buddy!

I gave Mike some bench pointers and a piece of a foam roller to help train his arch. Once he gains some hip mobility and general flexibility through his back his bench is going to go way up too.

Speaking of flexibility, or a lack thereof, Mike failed miserably at bending a 60D nail DO. Please allow me to point out the comedy here; Mike fails to bend a 60D nail in the easiest style, listens to 2.7 seconds of coaching, and bends the same nail in the much more difficult reverse style. I also taught Mike to brace bend a horse shoe. I had some light trotter shoes that Geo gave me a few years ago laying around and after showing Mike how to do it, he bent it to 180 degrees easily. I tried to heart one; but, I couldn't get one leg to crush all the way in. I have no idea what these shoes are; but, they're fun. Here's the pic of Mike's first bends:

Goody