Cinderblock Hands

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

2009-11-11T11:56:00.002-05:00

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

2009-11-03T16:39:00.002-05:00

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

2009-10-30T08:03:00.002-04:00

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

2009-10-27T12:41:00.002-04:00

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

2009-10-26T13:36:00.004-04:00

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)

-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

-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

2009-10-22T11:57:00.005-04:00

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

2009-10-19T20:27:00.004-04:00

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

2009-10-11T20:29:00.002-04:00

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

2009-10-08T07:29:00.002-04:00

5/6 October 2009 - Grippers and Stretching

2009-10-07T10:30:00.002-04:00

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

2009-10-05T17:39:00.002-04:00

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

2009-10-02T09:23:00.002-04:00

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

2009-10-01T08:47:00.003-04:00

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

2009-09-29T10:19:00.002-04:00

...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

2009-09-28T12:54:00.002-04:00

23 September 2009 - Upper Body

2009-09-23T19:36:00.002-04:00

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

2009-09-22T14:41:00.003-04:00

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

2009-09-02T11:11:00.003-04:00

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

2009-08-31T13:28:00.003-04:00

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!

2009-08-27T13:23:00.004-04:00

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

2009-08-12T22:35:00.002-04:00

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

2009-08-09T00:12:00.003-04:00

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

2009-07-27T20:01:00.002-04:00

Patiently waiting on the MM1.

Goody

8 July 2009 - Grippers

2009-07-09T12:15:00.002-04:00

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

2009-06-28T17:39:00.004-04:00

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

25 June 2009 - Grippers

2009-06-26T15:26:00.002-04:00

RH
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 lousy last night. I'm not sure if I wasn't warmed up enough; but, today I've got a little pain in my RH between my thumb and index finger. I'm sure it's nothing big as the pain isn't severe...it's just there.

No worries. I'm not discouraged.

Goody

23 June 2009 - Upper Body

2009-06-24T13:18:00.002-04:00

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 Press
-Bar X 20
-135 X 10
-185 X 5
-225 X 3
-275 X 1
-315 X 1

Incline Dumbbell Bench Press
-110's X 5
-110's X 2
-110's X 1

Weighted Hammer Pull-Ups
-BW + 45 X 5
-BW + 45 X 5
-BW + 45 X 5

Plate-Loaded Seated Row (weight per hand)
-135 X 5
-135 X 5
-135 X 5

I was woozy and thought I was going to toss my cookies at this point.

Dumbbell Shrugs
-110's X 10
-110's X 10
-110's X 10

Dips
-BW X Failure
-BW X Failure
-BW X Failure

Standing Biceps Curls (easy curl bar)
-120 X 10
-135 X 8
-145 X 6

BW: 240

Nothing like taking two weeks off, and jumping right back into the thick of it. I felt really strong on the bench. 315 felt light; but, I wanted to save myself for later in the workout - that didn't work out so well. I was spent so quick, I barely made it through the workout. I actually planned on doing a little bit more; but, there was no chance. I'm glad I took the time off; but, damn...two weeks felt like two months!

Grippers tonight. MM1 is right around the corner - gotta keep the crush!

Goody

Hand Recovery and Overall Rest and Rejuvenation

2009-06-19T17:48:00.002-04:00

Today was an active rest day for my hands. I did speed work with a stress ball and micro-loaded rubberbands for my extensors throughout the day.

Last week my hands were fried so bad from my workout, it took a week to recover. I hit grippers last Wednesday and couldn't close anything for 5 days. This week I hit grippers twice within 3 days. My hands are feeling better, recovering faster, and getting stronger.

Overall, I'm feeling great. I was dealing with some major aches and pains and I needed some rest. This weekend marks the end the second and final week of my quiet break. I come back on Monday, fresh - with a fresh start on a new program and a fresh outlook on my goals.

Goody

18 June 2009 - Impromptu TNS Gripper Work

2009-06-19T09:21:00.001-04:00

I pulled a very Eatonesque performance last night (except I didn’t close anything?). Cold hands. No chalk. No problem.

I hit about 10-12 TNS attempts with Eaton’s CoC #3 with my RH. None of which were full TNS closes; but, I was closer than ever before. My first attempt felt good, my second attempt felt better, and my third attempt was my best TNS attempt on a CoC #3 to date. I was less than ¼” out! After my third attempt, they started feeling tougher…hand sweat and no chalk really started to show here. I’d say the remainder of my attempts were all greater than a ¼” out. No biggie.

I hit roughly the same amount of TNS attempts with Eaton’s CoC #3 with my LH (10-12). Again, none of these were full TNS closes either…far from it in fact. However, I will say I’ve made progress with my LH in recent weeks. All the TNS work with my CoC #2.5 has really paid off. I’m getting much more comfortable juggling the gripper in my LH for TNS attempts. I’m finally starting to find the TNS groove with my LH and it’s showing. A few weeks ago I could barely TNS my CoC #2 with my LH, now I can TNS close my CoC #2.5. Last night I was able to get the handles of Eaton’s CoC #3 past parallel. Most of my TNS attempts were forced reps after it wouldn’t go any more.

This started as a super light, super simple workout which proved to be very rewarding.

Goody

15 June 2009 - Gripper Work

2009-06-15T21:19:00.002-04:00

Grippers

RH
-CoC #4 X 1 FR (This was my best-ever attempt on this gripper.)
-CoC #4 X 1 FR
-CoC #4 X 1 FR
-Choked Coc #3.5 X 1
-Choked Coc #3.5 X 1
-Choked Coc #3.5 X 1 FR
-Coc #3.5 X 5 BFN
-Coc #3.5 X 5 BFN
-Choked Hard CoC #3 X 3 + 1 FR
-CoC #2.5 Penny Hold X ~20 sec.
-CoC #2 X 50 MMS

LH
-CoC #3.5 X 1 FR
-CoC #3.5 X 1 FR
-CoC #3.5 X 1 FR
-Choked Hard CoC #3 X 1
-Choked Hard CoC #3 X 1
-Choked Hard CoC #3 X 1 FR
-Eaton's CoC #3 X 5 BFN
-CoC #2 Penny Hold X ~33 sec. (I thought this was my CoC #2.5. Oops.)
-CoC #2.5 Penny Hold X ~10 sec.
-CoC #2 X 9 MMS
-Filed HG150 X 35 MMS

Tonight was my best-ever attempt at my CoC #4. I have no idea how close I was, and I will not begin to speculate or make crazy claims as to when I'll get it shut. All I know is that I'm stronger on grippers than ever before and that CoC #4 feels more and more within my reach every time I touch it. Who knows? I could be pipe dreaming and only have had it to parallel. HAHA!

I hit some extensor work afterwards to finish up the workout. The really heavy work coupled with the extra volume at the end, KILLS my CNS. I did a similar workout last Wednesday and I couldn't get my CoC #2.5 closed with my RH until yesterday.

Goody

10 June 2009 - Gripper Work & New Workout

2009-06-11T16:33:00.002-04:00

Grippers

RH
-CoC #4 X 1 Deep Set Attempt
-CoC #4 X 1 Deep Set Attempt
-CoC #4 X 1 Deep Set Attempt
-Coc #3.5 X 1 MMS
-Coc #3.5 X 1 MMS
-Coc #3.5 X 1 FR
-Coc #3.5 X 1 FR
-Coc #3.5 X 1 FR
-Hard CoC #3 X 5 BFN
-CoC #2.5 Penny Hold X ~22 sec.
-Filed HG150 X47 MMS
-Filed HG150 X 53 MMS

LH
-CoC #3.5 X 1 Deep Set Attempt
-CoC #3.5 X 1 Deep Set Attempt
-CoC #3.5 X 1 Deep Set Attempt
-Hard CoC #3 X 1 FR
-Hard CoC #3 X 1 FR
-Hard CoC #3 X 1 FR
-Hard CoC #3 X 1 FR
-Hard CoC #3 X 1 FR
-Eaton's CoC #3 X 5 BFN
-CoC #2.5 Penny Hold X ~11 sec. (Tried another; but, I only got ~4 sec. Damn.)
-Filed HG150 X 52 MMS
-Filed HG150 X 51 MMS

I was SMOKED after this workout. My hands and forearms are still fried today. I need as much work on that CoC #4 as I can get. I want to get somewhat comfortable trying to set that monster. Last night, the handles were closer than ever before under my power. I have no idea how close they were; but, they actually felt like they were moving a little bit. That's a victory for me. When I close that thing, I'll be as happy as a pig in shit.

I'm going to try a new workout routine. It's not novel. It's widely used - just never by me. I'm going to try an Upper/Lower split. After I get all the rotations sorted out I'll post some specifics.

Changes abound on Cinderblock Hands these days! Have you noticed my new sidebar? It's right over there. ===> Notice anything else? The frames are bigger - no more cut-off videos, baby! I'm a computer tard, so these seemingly little things are like grand achievements for me. Watch for new links in the very near future!

Goody

6 June 2009 - Grip-Together

2009-06-06T19:59:00.002-04:00

Mike Rinderle and I got together for a little grip-together today here in DC. Mike is a solid dude with a ton of grip potential. He's one of those guys who is big and strong and doesn't even know it. He just got into grip seriously and when we were finishing up he asked me if I wanted to borrow any of his stuff. Seriously. You're welcome to train with my anytime, bro. Thanks for coming out.

Like I said in my previous post, this was a Gong Show from the word, "GO!". I wasted little time, crushing every gripper Mike brought along. I hit his CoC #3 with my LH and RH and CCS closed it for good measure. I closed his BBE with my RH. I closed his CoC #3.5 for a few reps when it was choked to parallel and I got it for a solid MMS close with my RH. To say I was pleased would be an understatement.

Remember when I said Mike was one of those dudes who doesn't know his own strength? I meant it. Mike just recently got into grippers seriously...and even more recently, he started setting the grippers. Yeah, he's been closing grippers with a terrible set (sorry, Mike) or no set at all. I worked with Mike on his set and he was 1/16" away from closing my hard CoC #3. It took me ages to close that gripper. As the afternoon went on, Mike got stronger. Even though he was smoked from all the antics, his set got better and better and those gripper handles got closer and closer. I loaned a few HG grippers to Mike to help him bridge the gap between his CoC #3 and his BBE. With more set work and continued work on the bigger grippers, the MM1 will be no problem for this guy.

Today was also a big day for Mike in the pinch department. Mike had never touched a York blob before today. On his first attempt, he pulled Eaton's 42.4lb blob about 10-12" with his RH. He nailed it on his second attempt with a nice full pull.

Mike is one of those dudes who has a stronger pinch with his off-hand. Once he got the feel for it, he pulled Eaton's 42lb blob by the damn face! Keep in mind...this was Mike's first day ever seeing a York blob in person. Yeah...

Here are a few vids of me playing around with Eaton's York blobs.

I gave Mike two 60D nails to bend. Once his wrist strength improves a bit, he'll crush them like coat hangers. I bent 2 of them DO and DU, just to show him the technique. We also trashed some pretty big phonebooks, levered his 8lb sledge, and tossed his 60lb KB around. All-in-all, it was a 3+ hour shindig. I'd do it again tomorrow.

Goody

174.5lb IM 3.5 close

2009-06-06T08:02:00.003-04:00

I got this gripper from my good friend Ben Edwards and finally captured a close on video.

Rest, Recovery and Saturday's Stupidity

2009-06-05T12:47:00.003-04:00

I'm taking a few days of much needed R&R. No weights last night or tonight, and not again until Monday. I strained my right shoulder during my bench workout on Wednesday and I need that thing to be feeling better by Saturday. I've got a buddy from MD coming to DC for some grippin' and I want to be fresh for the Gong Show that is a grip-together. I haven't been posting much on the grippers; but, I'm still playing with them. I haven't touched them since Wednesday either as I want to be fresh for Saturday.

Between what I have collected/borrowed and what Mike has on hand, here's what we'll have to mess around with tomorrow:

Mike's Shit
-HG200
-HG250
-CoC#2.5
-CoC#3
-BBE
-CoC#3.5
-Odd shaped 23lb piece of marble (irregular shape makes for fun pinch work)
-60kg kettlebell (he challenged me to flip like the Eaton's 50lb KB...sweet)
-8lb sledge

My Shit
-Filed HG150
-HG300N
-HG300
-HG350
-CoC #2
-CoC #2.5
-Eaton's "average" CoC #3
-My tough CoC #3
-CoC #3.5 (Eaton's)
-CoC #4
-42lb York Blob (Eaton's)
-42.4lb York Blob (Eaton's)
-Half an 80lb hex dumbbell
-Some big-ass pony clamps
-Home-made 1" v-bar
-A few trotter horse shoes
-Some big phone books
-Old playground equipment in the park across the street from my place

Any other takers? Anybody else want to get in on the fun?

Mike is going to bring his video camera so we can try get this debauchery on tape. I'll post a write-up with any/all vids when my hands heal enough to type.

Goody

3 June 2009 - ME Chest

2009-06-04T09:44:00.002-04:00

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 Press
-Bar X 20
-135 X 10
-185 X 5
-225 X 3
-275 X 1
-315 X 1
-365 X MISS (Felt light; but, I came out of the groove.)
-365 X 1
-375 X 1
-380 X MISS (Buried.)
-300 X 7

Incline Dumbbell Bench Press
-110's X 5
-110's X 3
-110's X 3

SCT Bench SRP
-365 X 15 sec.
-405 X 10 sec.
-405 X MISS (I was so fried I couldn't get it off the rack.)

Core Dips/Straight-Leg Lift Super Sets
-15/20
-15/20
-13/20

Cable Crunches
-100 X 20
-100 X 20
-100 X 20

Cable Torso Twists (L/R)
-50 X 20
-50 X 20
-50 X 20

My right shoulder is pretty sore today. I pushed it hard last night. I'm really pleased with the workout - things went really well. 375lbs went up sloooow. I had to yell at the guy spotting me to keep his hands off the bar! I think he was nervous. HAHA! I think I could hit 300lbs for 10, fresh. It didn't start getting heavy until the 6th rep - the 7th rep was all testicular fortitude. I had nothing on the 8th rep.

I tried Aaron's SCT bench SRP - they're real tough. I set up in the power rack so I had the safety pins. 365lbs felt really light and I'm sure I could have held it for much longer than 15 sec. 405lbs felt great on the first set - it came right out of the rack and I got into position easily. I started shaking around 5-6 sec. and by the 10 sec. mark it looked like I was convulsing. HAHA! The weight just dropped onto the pins. After several minutes of rest I tried 405lbs again...no chance! I was so fried I couldn't even get it off the rack. Good shit.

I'm not sure what to call the dips I do...or if I can explain them well here. I get up on the dip bars and squeeze my core tight as hell and rotate myself forward to begin the movement (parallel to the floor). It almost looks like I'm doing a push-up going into the dip. The body comes back perpendicular to the floor when pushing out of the dip. No swinging. These are tough.

Goody

28 May 2009 - Chest

2009-05-29T10:53:00.002-04:00

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 Press (Full-Pause Reps)
-Bar X 20
-135 X 10
-185 X 5 (Arched over a foam roller)
-225 X 3 (Arched over a foam roller)
-275 X 3 (Arched over a foam roller)
-300 X 3 (Arched over a foam roller)
-315 X 3 (Arched over a foam roller)
-320 X 3 (Arched over a foam roller)
-325 X 3 (Arched over a foam roller)
-330 X 1 (Arched over a foam roller)

Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 15
-50lb KBs X 15
-50lb KBs X 12

Everything felt great on the bench last night. Let me tell you, those pause reps are BRUTAL! I wanted to get 330 for a triple; but, I could only push it for a single. I got buried on my second rep. Everything else is everything else. Max effort singles next week.

BW - 237lbs.

Goody

27 May 2009 - Legs + Weekend Gripper/Blob Update

2009-05-27T23:13:00.002-04:00

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

Front Squats
-135 X 10
-185 X 5
-225 X 5
-275 X 3
-275 X 3
-275 X 3

Bottoms-Up Squats (Smith Machine)
-315 X 5
-315 X 5
-315 X 5

1-Leg Press (L/R)
-280 X 5
-280 X 5
-280 X 5

Leg Curls
-200 X 20
-200 X 17
-200 X 15

ABS

Straight Leg Lifts
-3 X 12

Cable Crunches
-100 X 12
-100 X 12
-100 X 12

Cable Torso Twists (L/R)
-50 X 15
-50 X 15
-50 X 15

I decided to go with the front squats tonight because the last time I did them, they felt really heavy when they shouldn't have. I need to train to increase weakness, not avoid it. Last week I did heavy partials, so this week I did bottoms-up squats after the fronts. The hardest part is getting under the damn bar. HAHA!

Operation slim down and stay strong is in full effect. I'm down to a scant 235lbs from 247lbs 3 weeks ago. I have not changed my lifting. I have not increased cardio. I've simply started to eat a little better. We'll see where this goes. I'm not trying to get ripped and lose strength; I'm just cleaning up my act a little bit.

Memorial Day Weekend: Grippers and Blobs

I brought the grippers and blobs to PA this weekend for Geo and our buddy to mess around with. Geo can easily pull the 42lber and the 42.6lber and he's working on getting his CoC#3 shut. He's got long fingers and a freaky-long thumb. He'll go really far if he trains more often. Our other buddy, Ricky had a good run at the blobs. This kid is all palm with short fingers...like Eaton (sorry for blowing you up there buddy). Eaton's hands are bigger, they're oddly similar. Ricky broke the blobs off the ground a few times but, just couldn't lock them out. He also came within 1/16" of closing my CoC #2 - first time he ever touched a real gripper. He's another dude who could really murder the grippers if he starts training regularly. Ricky also brought a few phonebooks over for us to rip up.

I pulled the blobs until I couldn't pull them anymore. Which is unusual for me - I can't recall the last time I went to failure with the blobs. I also had multiple CoC #3 closes and several good attempts on Eaton's CoC #3.5. I think the blobs really took it out of me because I was about 1/16" - 1/8" out on all of them. I'll take it. I haven't had a grip day like that in a while.

Goody

20 May 2009 - Chest

2009-05-21T10:26:00.002-04:00

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 Press
-Bar X 20
-135 X 5
-225 X 22 (Arched over a foam roller/Failure on 23rd rep) PR

Incline Bench Press
-225 X 3
-250 X 3
-265 X 3

Flat Dumbbell Flies
-40's X 20
-40's X 20
-40's X 20

Plate-Loaded Chest Press Negatives (Weight per hand)
Set 1:
-180 X 12 sec.
-180 X 8 sec.
-180 X 5 sec.
Set 2:
-135 X 18 sec.
-135 X ~10 sec.
-135 X ~4 sec.
Set 3:
-135 X 21 sec.
-135 X ~8 sec.
-135 X ~3 sec.

Dumbbell Pull-Overs
-80 X 12

I really wanted to get in the gym tonight and test out on 225lbs. - NFL Combine style. I hit 225lbs for 21 reps a week or so ago, after my working sets. I thought I was going to go in there and murder it for something in the high-20's/low-30's. Not so much. I only got 22 clean reps with it. I really thought I'd get it for more; I guess my muscular endurance isn't quite there yet. I'll try it again in a few weeks. Aaron Curry was the first linebacker drafted into the NFL in 2009. He benched 225lbs for 25 reps at the Combine. Not too shabby. I think I can do better...

Goody

18 May 2009 - Legs

2009-05-18T20:33:00.002-04:00

13 May 2009 - Chest

2009-05-13T19:02:00.002-04:00

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 Press
-Bar X 20
-135 X 3 (Arched over a foam roller)
-185 X 3 (Arched over a foam roller)
-225 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-225 X 21 (Arched over a foam roller/Failure on 22nd rep) PR

Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5
-100's X 5
-100's X 5

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 14
-50lb KBs X 14
-50lb KBs X 11

That was that! I should have done the working sets a little heavier or for more reps. I was able to get 275lbs for triples doing full pauses pretty easily. 225lbs for 21 preps is a PR for me. I think my previous best was around 20.

Zeek powered through a tough workout tonight. I think he's just having an off week. No biggie. He showed some real testicular fortitude by hanging in there and grinding out the reps. I'm no easy guy to have in your grill barking orders. Props bro. You're going to push through this slump and come out stronger on the other side.

Goody

12 May 2009 - Max Effort Squats - 20lb PR!

2009-05-12T20:08:00.002-04:00

8 May 2009 - Grippers - Max Effort

2009-05-09T10:51:00.002-04:00

Non-Specific Warm-Up
-Wrist Stretches - Flexion/Extension/Adduction/Abduction
-Overhead Triceps Stretches
-Push-Ups (~15)

Grippers (RH)
-CoC #2.5 X 1 MMS
-Eaton's CoC #3.5 X 1 MMS
-Eaton's CoC #3.5 X 1 MMS
-Eaton's CoC #3.5 X 1 FR (~1/16" out)
-Eaton's CoC #3.5 X 1 FR (~1/16" out)
-Eaton's CoC #3.5 X 1 FR (~1/8" out)
-Eaton's CoC #3.5 X 1 FR (~1/4" out)
-CoC #4 X 3 Deep Set Attempts

Grippers (LH)
-CoC #2 X 1 MMS
-Eaton's CoC #3 X 1 FR (~1/16" out)
-Eaton's CoC #3 X 1 FR (~1/16" out)
-Eaton's CoC #3 X 1 FR (~1/8" out)
-Eaton's CoC #3 X 1 FR (~1/8" out)
-Eaton's CoC #3 X 1 FR (~1/4" out)
-Eaton's CoC #3 X 1 FR (~3/8" out)
-Eaton's CoC #3.5 X 3 Deep Set Attempts

~REST~

-CoC #3 X 3 Over-Crushes ~15-30sec. (RH)
-CoC #2.5 X 3 Over-Crushes ~10-20sec. (LH)

I just hit some extensor band work afterwards and that was a wrap. This was the best LH gripper day I've ever had. I was so close to closing Eaton's CoC #3 with my LH I could taste it. The first and second attempts were great...man, I was PUMPED! I can't wait to get that thing shut with my LH. On my third attempt my strength started to drop off...and it just went down from there. I'm trying really hard to get my LH up to par with my RH.

I really wanted to get my CoC #4 into a choker; but, I need a bigger washer! Looks like I'll be hitting the hardware store before my next max effort gripper day. I'd like to do some targeted work on the last 1/8" of the close and I think the choked CoC #4 will be good for it. If I can't close it in the choker I'll just choke Eaton's #3.5 and hit it for reps. We'll see.

Deadlifts today...sometime after noon. I have to wait until they change the music in my gym from cool jazz to pop hits at 12. No bullshit. Watch for the update.

Goody

7 May 2009 - Chest

2009-05-07T20:46:00.003-04:00

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 Press
-Bar X 15
-135 X 12
-185 X 5
-225 X 3
-275 X 3
-315 X 1
-365 X 1 (Belt)
-225 X 18 (Failed on the 19th rep)

Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5
-100's X 5
-100's X 5

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 14
-50lb KBs X 14
-50lb KBs X 12

That was that. I wanted to see where I was on the bench and tonight felt like the night. I'm happy that my bench is finally going up and motivated to keep it going up. I hit 365 with my wrist wraps and belt. It was a good lift and definitely the upper reaches of my current level of strength (that means I barely got it). I had 2 dudes ask me if they could try the stabilization bench with the KBs. One dude was like, "SHIT! This is like trying to walk on a water bed!" HAHA! Hilarious.

NEWS FLASH: Rick Walker is starting a new blog called Reinventing the Machine. Rick is one strong dude and if this new blog is going to be anything like his old blog (and I'm sure it is), it's going to be worth reading. The link is on the right.

Goody

Grippers, Hand Health, & A New Gripster (?)

2009-05-07T11:58:00.003-04:00

I haven't been posting much about my gripper work lately; I assure you, it's not because I'm working. I've been pretty steady on the TNS work (~2-3 days/week) with my CoC #2 and #2.5. My current goal is still to become consistent with a TNS close of my CoC #2.5 with both hands. A few attempts here and there throughout the day. I've also tossed Eaton's CoC #3 into the mix, hitting TNS attempts and wide set closes. Once a week/once every other week I hit max effort closes on Eaton's CoC #3.5. I usually do a few of those, deep set attempts with my CoC #4, and a few over-crushes with my hard CoC #3 to round out a max effort day with the grippers. I'm due for a max effort gripper day today/tomorrow, so watch for the post later tonight or tomorrow. I think I'm going to do more choker work too, so watch for that.

My hands have been doing very well. I'm attributing this to the amount of extensor work I've been doing. I've been hitting the extensor bands almost every day. Varying resistance and micro-loading has really done wonders for my extensors. All of the major splits on my hands have also had time to heal, so I'm excited to see where I can go on the grippers. When my hands get really sore I resort to contrast baths, Epsom salt soaks, and sleeping with Tiger Balm and socks on my hands. Good stuff.

One of my life-long best friends was in DC for a visit on Tuesday. It was great to see him and even better to hear he's doing well. After drinks and dinner and a few more drinks I end up pulling the grippers out for him to try. Let me tell you, he's no mouse of a man - big Darron goes 6'4" ~260lbs+ these days and his hands are a little bigger than mine. I obviously jumped all over him to get into grip. He's got a solid strength base and genetics are clearly on his side here! With a little coaching, a little more motivation, and no chalk he came within a millimeter of closing my CoC #2. In fact, he may have actually closed it before I got a good look. I'll tell you this right now, if he gets into grip, he's going to give some of the top guys a scare. I think he's probably strong enough right now to close a CoC #2.5 if he could get the set down. He was enthusiastic after the grippers, so I took him to the basement to see how he'd do on Eaton's 42lb and 42.6lb blobs. Again, no chalk, cold hands, and he got a few inches of air under one of them (I can't remember which). The look on his face was priceless when he was trying and trying and trying the blobs. Puzzled. Angry. Determined. The, "Why can't I pick this thing up?" question was muttered several times. I really hope Darron gets into grip - he can go farther than most just on his natural strength; but, with a little coaching he can be dangerous.

Goody

6 May 2009 - Workout Washout

2009-05-07T11:35:00.002-04:00

I hate posts of this nature. I wish I didn't have lousy workout days - I think everyone shares this sentiment. I felt fine all day...until I started squatting.

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

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

Squats (Low Bar, Wide Stance)
-135 X 3
-185 X 3
-225 X 3
-275 X 3 (Wrist Wraps)
-315 X 3 (Wrist Wraps)
-365 X 3 (Wrist Wraps)

I just stopped. I felt 100% terrible. I'm not sure I can bring to words the feeling. I had my wrist wraps and I really focused on getting my shoulders loose prior to the squats, and everything up top felt great. 365lbs felt like the entire world on my shoulders last night. I don't know what was going on. My form felt great, my depth felt great, I guess I just didn't have it in the tank? Who knows?

I am let down but I am not discouraged. I will squat next week and I'll nail it. I'm going to use this experience to increase my focus. Time for a head check.

Goody

3 May 2009 - Quick Shoulder/Tri/Bi

2009-05-04T13:58:00.002-04:00

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

Seated Dumbbell Shoulder Press
-65's X 12
-95's X 5
-95's X 5
-95's X 5

Standing Dumbbell Lateral Raises
-35's X 12
-35's X 12
-35's X 12

1-Arm Dumbbell Floor Press (L/R)
-110 X 5
-110 X 5
-110 X 5 (I only got this for 3 with my LH)

Weighted Dips
-BW + 45 X 10
-BW + 45 X 10
-BW + 45 X 9

Cable Tricep Push-Downs
-150 X 15
-155 X 12
-160 X 10

Preacher Curls
-120 X 8
-110 X 10
-100 X 14
-70 X Failure

This was a lousy workout for me. I'm not sure what was up - I just felt drained the whole time. I've been hitting my extensors much more lately, so I hit some of those for grip-related stuff. Squats tonight - I'm feeling good.

BW - 247

Goody

30 April 2009 - Back

2009-04-30T21:10:00.002-04:00

I brought a few grippers to the office today - CoC #2, #2.5, and Eaton's #3. I hit them a few times throughout the day. TNS work with the #2 and #2.5. MMS work with Eaton's #3. I got home and had a few great over-crushes with my hard #3 and several solid attempts with Eaton's #3.5 with my RH. I've been hitting hard negatives with Eaton's #3 with my LH in an effort to bring it up to snuff.

I woke up this morning feeling lousy. I had some strange pains in my right ankle, knee, and hamstring. Aching pains. I figured on bagging the gym tonight, thinking it was my body's way of telling me to slow down a bit. I got home after work, had a bit of chow, took a few Advil, and felt like a million bucks! Off to the gym I went...and, I'm glad I did.

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

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

Deadlifts (Conventional)
-135 X 5
-185 X 5
-225 X 3
-275 X 3
-315 X 3
-365 X 3
-405 X 3
-455 X 3 (Knee wraps/Belt)
-475 X 1 (Knee wraps/Belt)
-500 X 1 (Knee wraps/Tommy Kono Neoprene+Belt)
-510 X 1 (Knee wraps/Tommy Kono Neoprene+Belt) PR!

Weighted Hammer Pull-Ups
-BW + 45 X 8
-BW + 45 X 8
-BW + 45 X 5

Standing High Face Pulls
-150 X 10
-155 X 10
-170 X 10

Low Pulley Pull-Throughs
-170 X 12
-170 X 12
-170 X 12

500lbs was my all-time PR. I pulled 500lbs back in 2005 when I was eating like mad and lifting like crazy. I had just moved to DC, my wife was still living back in NY; all I did was go to the office and go to the gym. I always tell people, I was my biggest and strongest back in '05. Fast forward 4 years...here I am, ~10lbs heavier, just as lean, and with a bigger deadlift. Funny where life takes you. I would venture to say my squat is also way up compared to my previous best. My bench is taking it's good old time coming along; but, it'll get there.

BW - 247lbs.

Goody

29 April 2009 - Chest

2009-04-29T20:59:00.002-04:00

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

Flat Bench Press
-Bar X 20
-135 X 12
-185 X 8
-225 X 3
-275 X 3
-315 X 3
-315 X 3
-315 X 3

Incline Dumbbell Bench Press
-95's X 5
-95's X 5
-95's X 5
-95's X 5
-95's X 5

Flat Dumbbell Flies
-50's X 16
-50's X 15
-50's X 14

That was that. I didn't have much time to hang around the gym and mess around tonight - duty calls. I'm happy about hitting 315 for several solid sets on the bench. It's about time my bench started coming around.

I've been hitting a lot of extensor work the last few days as my hands are still sore from the thick bar work this weekend. I think I'll hit the grippers tomorrow. Speaking of grippers, my brother-in-law Jon got the grip bug! After watching Geo and I hit some grippers back in NY he ordered himself a few CoC grippers from Iron Mind. I had limited grippers when we were playing around; CoC T, #2, #2.5, and #3. He couldn't close the CoC #2 - but, he could easily close the Trainer. On my recommendation, Jon picked up a CoC T, #1, and a #1.5. He called me up today and told me he crushed the #1.5 right out of the package! That's awesome! He's going to get consistent with the #1.5...and he's going to pick up a #2 for good measure. Solid work, bro! Geo, you better get hot! HAHA!

Goody

Hammering Strength into the Wrists

2009-04-28T13:28:00.002-04:00

Jedd Johnson of the Diesel Crew has just released the second part in a series of articles on sledgehammer training to dramatically increase wrist strength. Jedd is a Certified Strength and Conditioning Specialist and has a string of some of the most impressive grip feats known to man attached to his name. Jedd regularly writes articles for very well respected strength websites; Diesel Crew and Straight to the Bar. Check 'em out!

Want strong wrists? Here's how you get 'em:

Hammering Strength into the Wrists, Part I

Hammering Strength into the Wrists, Part II

DO NOT MISS THESE ARTICLES!

Goody

27 April 2009 - New Squat Technique

2009-04-28T09:24:00.003-04:00

My squat has been doing much better in this recent training cycle. I hit 455lbs for a triple in knee wraps only. I've also hit 365lbs + doubled blue bands for a double with just knee wraps.

That said, I've been a high bar squatter my whole life. The lifts listed above are all high bar squats (with a wide stance). I feel like my legs are as strong now as they've ever been - but, I also feel like I'm reaching the upper limits of my squat. This seemingly oxymoronic situation piqued my interest in variations in the squat movement itself. I'm always preaching form (Zeek can vouch for me here!), so I started shopping around for a new squat. Back to the Diesel Crew website's Training Center and Articles page! Check out How to Squat (this page contains great info and an article from Rick Walker entitled, Cleaning Up the Squat...all in one place).

I narrowed my limiting factor to my traditional high bar placement (under heavy loads the weight feels like it's going to fold me in half). I gave the low bar squat a go last night - it's going to take some getting used to; but, I think it's going to work great. I will say this: it is not easy on my shoulders and wrists! WOW! I didn't have my wrist wraps and it was a serious detriment. I stopped at 405lbs...which sucks because, my legs had plenty left in the tank.

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

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

Low Bar Squats
-135 X 5
-185 X 5
-225 X 3
-275 X 3
-315 X 3
-365 X 3
-405 X 3 (Super easy; but, it felt like my wrists were breaking!)

Bottoms-Up Squats (Smith Machine, full pause on the bottom)
-135 X 10
-225 X 8
-315 X 5
-315 X 5

1-Leg Press (L/R)
-190 X 5
-240 X 5
-240 X 5 (I tossed a bunch of calf raises in here somewhere.)

Seated Leg Curls
-200 X 22
-220 X 18
-240 X 14

My legs felt great last night - the form felt solid on the squats, I just need my wrist wraps for these squats. BAD. My shoulders were tight; but, not to a level of concern. I think the low bar squats are going to work for me.

Goody

26 April 2009 - Thick Bar and Wrist Work

2009-04-27T10:41:00.002-04:00

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

1-Handed Thick Bar Deadlifts (L/R)
-120 X 5
-120 X 5
-130 X 3
-130 X 3
-140 X 3
-140 X 3
-150 X 1
-150 X 1

Double Over-Hand Thick Bar Static Holds
-200 X ~60 sec
-250 X ~45 sec
-250 X ~40 sec
-300 X ~2 sec

Low Pulley Rolling Thunder Lifts (L/R)
-150 X 5
-150 X 5
-160 X 5
-160 X 5
-170 X 5
-170 X 5
-177.5 X 5
-177.5 X 5
-177.5 X ~65 sec (Static Hold)
-177.5 X ~50 sec (Static Hold)

Thick Bar Wrist Curls
-120 X Failure
-120 X Failure
-120 X Failure

Thick Bar Reverse Wrist Curls
-80 X Failure
-80 X Failure
-80 X Failure

Weaver Stick Style Lever (L/R)
-Empty Thick Bar X 8
-Empty Thick Bar X 8
-Empty Thick Bar X 8

KB Horn Curls
-80 X 3
-60 X 8
-60 X 8
-60 X 8

Thumbless 100lb Plate Static Holds (1 Plate Per Hand)
-4 X Failure (The wrists went quick; I was surprised at how long my fingers lasted.)

The 1-arm thick bar deadlifts were performed with a 2" curl bar, grabbed on the smooth center section; no chalk, straps, wraps, or belt. The thick bar static holds were also done on the 2" curl bar with a double over-hand grip, deadlifted to full lockout and held for time; no chalk, straps, wraps, or belt. The 2" curl bar is short and hollow; weighing about 20lbs.

I tried to hit the KB horn curls with the 80lber - I had to drop down to the 60lber to get the desired reps for this movement. The wrists are the focus here, no the biceps! The thumbless 100lb plate static holds are rough. The 100lb plates are Ivanko's E-Z Lift design with 7 holes. I'd push my hands through the holes (including as much of the thumb as possible), lock my wrists, deadlift the plates to full lockout, and hold for time. This exercise clearly displayed the fatigue in my wrists, pulling them from their locked position in a matter of seconds. After the disengagement of the wrist posture the weight was left on the fingers - BRUTAL.

The thumbless 100lb plate holds and thumbless Rolling Thunder lifts are going to do wonders for my wrist strength!

Goody

24 April 2009 - Quick Shoulder/Tri/Bi Workout

2009-04-25T17:51:00.002-04:00

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

Seated Dumbbell Shoulder Press
-65's X 12
-90's X 5
-90's X 5
-90's X 5

Standing Dumbbell Lateral Raises
-30's X 12
-30's X 12
-30's X 12

Reverse Pec Deck
-90 X 12
-90 X 12
-90 X 12

Thick Bar Incline Skull Crushers
-110 X 8
-110 X 8
-110 X 6

Triceps Push-Downs
-150 X 12
-150 X 12
-150 X 10

Thick Bar Standing Biceps Curls
-110 X Failure (Wide Grip)
-110 X Failure (Wide Grip)
-110 X Failure (Close Grip)
-110 X Failure (Close Grip)

I think I got this workout done in 40 mins. I was pressed for time; but, I really wanted to get in there even if it was for just a few reps. Grip tomorrow.

Goody

23 April 2009 - Back Work

2009-04-23T20:57:00.002-04:00

22 April 2009 - Chest

2009-04-22T19:46:00.003-04:00

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

Flat Bench Press
-Bar X 20
-135 X 15
-185 X 15
-225 X 14 (Arched over a foam roller)
-225 X 12 (Arched over a foam roller)
-225 X 11 (Arched over a foam roller)
-225 X 9 (Arched over a foam roller)

Incline Dumbbell Bench Press
-70's X 12
-70's X 10
-70's X 10

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 12
-50lb KBs X 12
-50lb KBs X 10

Fingertip Push-Ups
-3 X Failure

Incline Sit-Ups (15lb Medicine Ball Tosses)
-2 X Failure

Incline Sit-Ups (Twists + 15lb Medicine Ball)
-2 X Failure

Incline Sit-Ups (Twists)
-1 X Failure

I like to toss a volume day in the mix once and a while. It's a great way for me to break up the heavy stuff and give my joints a break. And I have lousy muscular endurance right now, so every little bit helps in that arena. Oh, the pump is silly too.

Hitting some reps arched over the foam roller is great. I think it's going to really help my flexibility, especially in my hips, where I need it most.

Goody

22 April 2009 - Eaton's CoC #3.5 GOES DOWN!

2009-04-22T11:05:00.005-04:00

I got all pumped up watching the video on Adam's latest blog entry (be sure to check that out here), and decided to give a few grip feats a whirl. I ripped a deck of Hoyles and gave Eaton's CoC #3.5 a few attempts. The card tearing isn't my best grip feat (when I can notch a deck and make it look easy, I'll roll the camera), so I didn't video the it; but, here's a pic:

These cards are easier than Bicycle's; but, they're slippery as hell - making them feel a bit tougher than they really are.

I was feeling it after the cards. I knew I had to give Eaton's CoC #3.5 a whirl! I think John told me the gripper cal'ed at 170lbs. I have to apologize for the shotty video work - I don't have an ideal set-up...and, I'm just not that good at it. Here's my first attempt:

Everything felt solid - I just didn't have it on this one. I was about 1/16" out - just like my first run in with this gripper in NY. I felt like I had a bit more in the tank, so I gave it one more try:

Certainly not the most dominant gripper close I've ever had; but, that thing was shut nonetheless! A HUGE thanks to Eaton for lending me this gripper! I'm going to keep training with it until I can close it any and every time I pick it up.

Chest tonight - watch for the update later/tomorrow.

Goody

20 April 2009 - Squat Speed Work and NO PLYO'S

2009-04-21T10:12:00.005-04:00

19 April 2009

2009-04-20T10:36:00.002-04:00

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

Close-Grip Lock Outs
-Bar X 20
-135 X 3
-185 X 3
-225 X 3
-275 X 3
-315 X 3
-365 X MISS

1-Arm Dumbbell Floor Press (L/R)
-110 X 5
-110 X 5
-110 X 5
-110 X 5
-110 X 5

Thick Bar Incline Skull Crushers
-110 X 8
-110 X 8
-110 X 6

Triceps Push-Downs
-150 X 10
-150 X 10
-150 X 10

Thick Bar Standing Biceps Curls
-120 X 8
-110 X 9
-90 X 12
-70 X 12

1-Arm Rolling Thunder Cable Biceps Curls (L/R)
-60 X 8
-60 X 8
-60 X 8
-50 X 6 (Reverse)
-50 X 6 (Reverse)

I have to start doing triceps push-downs on the lat pull-down - 150lbs is the stack, and I can hit lots of strict reps at that weight. 170-180lbs would be nice.

Goody

16 April 2009

2009-04-16T21:19:00.002-04:00

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

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Reverse Band Deadlifts (Deloaded with single blue bands.)
-135 X 3
-185 X 3
-225 X 3
-275 X 3
-315 X 3
-365 X 3
-405 X 3
-455 X 3
-500 X 1 (Belt and knee wraps)
-550 X 1 (Belt and knee wraps)
-585 - MISS

Rolling Thunder 1-Arm Seated Cable Row (L/R)
-100 X 8
-100 X 8
-100 X 5
-100 X 5
-100 X 4

Eagle Loops Lat Pull-Downs
-200 X 10
-170 X 14
-150 X 16

The deadlifts were all done conventional stance with no pulling straps. I think I had the absolute perfect set-up for this lift. The high pins in the power rack are the perfect height for me - the bar is completely off band tension at lockout. 135lbs was just enough to hold the bar on the floor to start. I BARELY missed 585 - I just couldn't get it locked out. I'll get it next time around for sure.

I wanted to hit grippers tonight; then I remembered Eaton's advice on utilizing my Rolling Thunder handle without a loading pin. I don't know why I didn't think of using it for gym lifts sooner? Great stuff! Thanks, buddy.

Goody

15 April 2009

2009-04-15T20:43:00.004-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 5
-185 X 3
-225 X 3
-275 X 3
-315 X 3 (1 assisted)

Flat Bench - Stabilization Work (Kettlebells hung from the bar with bands.)
-40lb KBs X 10
-50lb KBs X 10
-50lb and 12.5lb KBs X 9

Incline Dumbbell Bench Press
-90's X 5
-100's X 5
-100's X 4
-100's X 4

Dips/Push-Up Super Sets
-Dips X 16/Push-Ups X 18 (Feet on a bench.)
-Dips X 14/Push-Ups X 11 (Feet on a bench.)
-Dips X 7/Push-Ups X 6 (Feet on a bench.), X 4 (Feet on the floor.)

I saw a great video on the Diesel Crew site back in February on shoulder rehab and stabilization. They were at Westside Barbell doing flat bench presses with a bamboo bar and kettlebells hanging from the bar with elastic bands. The bar was literally shaking all over the place.

I tried to replicate the movement in the gym tonight...sans the bamboo bar. I first tried the lift with 90lb dumbbells on the bar - YEAH RIGHT! I couldn't control the bar at all! That thing was shaking so violently it was scary. I dropped down to the light 40lb KBs and the lift was much more manageable, so I was able to work up a bit in weight.

My hands are feeling better: grippers tomorrow!

Goody

14 March 2009 - Band Squats and BIG PRs!

2009-04-15T10:38:00.003-04:00

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

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Squats
-135 X 12
-Bar + Doubled Blue Bands X 5
-135 + Doubled Blue Bands X 3
-225 + Doubled Blue Bands X 3
-275 + Doubled Blue Bands X 3
-315 + Doubled Blue Bands X 3
-365 + Doubled Blue Bands X 2 (My fist rep at this weight was garbage - I can't count it.)

Stiff-Leg Deadlifts
-135 X 10
-225 X 8
-315 X 5
-315 X 5
-315 X 5

Leg Extensions
-265 X 15
-265 X 12
-265 X 11

Walking BW Lunges
-2 laps through the gym (I have no idea how many I ended up doing?)

Incline Sit-Ups (Twists + 15lb Medicine Ball)
-50

This was my first workout with the bands - those things are NO JOKE! The squat becomes a totally different movement when you add the bands - it goes from work to torture!

I picked the bands up from the York Barbell factory store last Wednesday. I just got off the phone with Mike, the store manager, to confirm the poundage of these suckers. Mike said they're 80lbs...and if they were doubled I could have gotten a full 160lbs out of each of them, depending on how far they were stretched. I had the bands looped around the bar and anchored under the lowest safety pin. I needed assistance from another guy in the gym to get the empty bar back up to the hooks in the power rack once the bands were on. Those things are nasty! I'll have to get a picture of the set-up next week so I can get some input from you guys.

Either way - I hit big squat PRs with these bands! I hit all lifts with no belt; but, used my knee wraps for the 315 + bands and 365 + bands lifts. Good shit.

Goody

IM Red Nail

2009-04-14T10:42:00.003-04:00

As promised...here's a picture of the 7" IM Red Nail I bent DO with John Eaton, 10 April 2009. I warped this sucker in IM pads; but, couldn't finish it off. One wrap of leather over the IM pads and it went right down. I think I killed it in less than one minute...

Again, a big thanks to John Eaton! My hands are still sore! HAHA!

I'm going to hit legs tonight in the gym. I can't wait to use my new bands!

Goody

Easter Weekend Re-Cap

2009-04-13T10:11:00.003-04:00

I took some time off from work last week so my wife and I could head home to see the fam over Easter. I talked to Eaton early in the week to let him know I was coming up - he asked me if I could stop at York Barbell to pick up a few things for him, if it wasn't out of my way. "Hell yeah!" I said...I've been looking for an excuse to stop in there! We got there about 30 minutes before the place opened up, so wifey and I decided to grab a coffee and come back. The place opened up 15 minutes early for us and I end up chatting with the store manager, Mike, for a good 45 minutes. Great dude. Mike hooked me up with almost everything I wanted (no CoC #3.5's in stock) and at great prices. AND he GAVE me half an 80lb hex on the way out! Yeah...one hell of a way to start a trip! That might be light weight for most grip guys; but, when you don't have access to much grip equipment...it's HUGE! I was like a kid in a candy store!

I picked up a set of blue bands from York for dynamic and assistance gym work. I'm really pumped to add them to my training. I got a few band workouts in while I was in NY, and I got a dino workout in with my brother-in-law Dave. We did all kinds of silly stuff with the following: one 6' 4"X 4", one 10' logging chain, and four 40lb blocks. We hit squats, lunges, yoke walks, yoke lunges, etc.

That wasn't heavy...but, it sure was awkward as hell! It hit my core real hard because of all the swinging. I think this was my 6th lap - I was huffing and puffing! HAHA! Dave got several laps in on this set-up as well. Good stuff! Dave also does yoga and he showed me several great stretches for my hips and groin to improve my mobility. I will be utilizing the stretches FOR SURE. A big thanks to Dave for the help!

Needless to say, I had a stellar time when Eaton rolled into Binghamton on Friday. I'm still sore! My thumb pads are killing me and I had to super glue a big split on the middle finger of my RH! I think I slightly aggravated some connective tissue in my RH, between my index and middle knuckle. I'm positive this is a result of the IM Red Nail bend. It is nothing serious - some active rest and anti-inflamitories will clear it right up. I'll post a pic of the bent IM Red Nail today or tomorrow.

Once I'm rested and recovered from these shenanigans, I'll get cracking on Eaton's CoC #3.5.

Goody

Goody has Massive PR Grip Day!

2009-04-11T08:40:00.003-04:00

I got together with Goody yesterday morning at his brother in law Dave's home in Upstate NY. I had got done with work at 7 AM and had been up since 12 Noon the day before, so I was feeling like a Zombie. I had trouble finding the location and Goody's brother in law got on the phone and guided me in like a seasoned air traffic controller. If you have been following Goody's training log, you know he has been hitting some serious weight in the gym. I could tell he had definitely put on some muscle since I saw him last April.
After the usual pleasantries, we got down to some grip feats. First off I videoed Goody for his MM0 cert for the Gripboard with a #3. 2 Easy smashes was the result.
I had him try my BB Elite cal'd at 166lbs he smashed it no problem. He missed my IM 3.5 by no more than a 1/16. I lent it to him, so be looking for a video close soon.
I brought my York 50lb Blob and he high pulled it right-handed with ease. I set up 3 York 25's and he pulled them as well. Then I broke out 2 tough 45's for him to hublift and again he did it no problem. He then curled the 45's by the hub with either hand. He warped an IM Red Nail in IM pads, we added a set of leather wraps over th IM pads and he smashed the Red easily. He tore a deck of Bicycle Poker cards which are a tough deck. He had never tried juggling a kettlebell, so I brought out a 24KG bell. He soon was flipping and catching it with either hand like he'd been doing it for a while. No doubt if I had brought more stuff he would had done more feats.
I predict that we will be seeing a lot more out of this guy as he gets access to more equipment to try. And I look forward to having a ringside seat to watch it happen!

6 April 2009 - Blob Work

2009-04-07T12:52:00.002-04:00

I'm out of town from Wednesday through Sunday. I plan on working out and figured it best to not screw up my week (and not be sore as hell for the 5+ hour car ride) by lifting for two days in DC. I plan to start my lifting week when I get to NY.

I decided to do some blob work last night with Eaton's 42lber and 42.6lber. I can pull either blob with either hand in both regular and reverse grips. I basically worked until I could barely lift these blobs - I did regular lifts, reverse lifts (handle side out), cleans, curls, index/middle finger lifts, etc. I also did several sets of plate curls with a 25lb plate and ripped a few phone books.

My thumbs and wrists are only slightly sore today, so I'm really happy. I'm hitting extensor bands all day for muscular balance and some active rest.

I'm going to try to get together with Eaton sometime between Wednesday and Sunday for a little gripping. His gripper strength is way up so it should be interesting, per usual.

Goody

4 April 2009 - Gripper Work

2009-04-06T12:54:00.003-04:00

I had a chance to put the squeeze on a few grippers this weekend with my brother-in-laws Geo and Jon. Geo was able to crush my CoC #2.5 with ease; so, he's obviously been playing around with his grippers lately. Geo's got ape hands - super long fingers and thumb; once he gets his set dialed in, it won't be long before he's crushing a CoC #3.

Jon had never seen, let alone tried to crush, a real gripper. He could easily crush a CoC Trainer but couldn't get it done on my CoC #2. Nothing a little training won't fix. I only had my CoC #2, #2.5, #3, and #4 with me so I couldn't get an accurate measure of Jon's strength - I'm sure he could close a CoC #1. I hope he caught the grip bug.

I've been working toward a CoC #2.5 TNS close. I take my C0C #2 and #2.5 to the office with me just about everyday - I'm happy to say, I've been making steady progress toward this goal! I need to get the camera rolling so I can show everyone it's coming along.

I was able to get several good closes on Eaton's CoC #3 with my RH. I haven't been hitting it too much lately so I can say without a doubt the TNS work is really helping me. I think I closed Eaton's CoC #3 about 3 or 4 times with my RH. I'm still about 3/8" out on my LH. I also got some deep set attempts on my CoC #4. That thing is just stupidly hard, but it's such a great training tool. I do deep set attempts, forced reps, and negatives with it and when I pick up a CoC #3 afterwards it feels like a dish sponge. Good stuff.

Goody

2 April 2009

2009-04-02T21:33:00.002-04:00

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

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Deadlifts (Conventional)
-Bar X 20
-135 X 12
-225 X 5
-315 X 3
-405 X 3
-425 X 3
-455 X 3
-475 X 2

Hang Cleans
-135 X 12
-185 X 8
-185 X 6
-205 X 3

Seated Cable Row (IM Eagle Loops)
-150 X 20
-180 X 16
-200 X 12

Deads felt great tonight! I was really pumped to get in there and get at the weight. All lifts were performed with no belt or pulling straps. About two weeks ago I pulled 455 as a 1RM - tonight that weight came right up for a solid three rep set. Easy money. I tossed 475 on the bar and really had to grind out two reps. 475 is clearly the upper reaches of my deadlifting strength right now. I haven't pulled 475 in the deadlift since 2005. Man, it feels good to be back.

I read another GREAT article on the Diesel Crew website on the correlation between a lack of hip mobility and knee pain. Solid article with recommendations to increase hip mobility and decrease your knee pain or chances thereof. Check it out HERE. Rest assured, I'll be giving some of these movements a whirl! My hips need WORK!

Goody

31 March 2009

2009-04-01T11:40:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-225 X 5
-275 X 3
-315 X 3 (1 assisted)
-225 X 15 (Arched over a foam roller)

1-Arm Dumbbell Floor Presses (L/R)
-80 X 5
-90 X 5
-100 X 5
-110 X 4

Incline Dumbbell Flies
-50 X 18
-50 X 12
-50 X 12

Body-Weight Dips
-3 X Failure

Straight Leg Lifts
-3 X Failure

Hypers
-3 X Failure

Hyper Bench Side Bends (L/R)
-3 X Failure

Swiss Ball Crunches
- 2 X Failure

I'm trying to get my arch dialed in, I feel like it's different every time I get on the bench. Though, it seems like I have a different spotter every week, so I'm never comfortable. In an effort to really work on my arch, I decided to bench arched over a foam roll. It was hard and really exposed my lack of flexibility in my hips and middle back. I got this idea from the Diesel Crew live workout (March 28th). I think it's going to be a great training aid for me in the future.

I only planned on hitting some pinch, lower-arm, and core work tonight; however, my wife and I need to make an unexpected trip home this Friday. If I'm going to be in the car for 5+ hours on Friday...I'm not going to be in the gym. So I pushed the gym days up to mesh with my schedule. I'm hitting deadlifts tonight.

Goody

30 March 2009

2009-03-31T10:50:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Squats
-135 X 10
-225 X 5
-315 X 3
-405 X 3
-425 X 3
-455 X 3

Leg Extensions
-180 X 21
-200 X 20
-220 X 15

Stiff-Leg Deadlifts
-225 X 10
-315 X 5
-315 X 5
-315 X 5

Squats felt great last night - in hindsight, I'd say I had 475 for a triple in the tank. I haven't done heavy stiff-leg deadlifts in the past; but, I'm liking them a lot now. I'm going to keep them in my leg day rotation for a while. No time for abs last night. Extensor bands at the office today and I plan on hitting some blobs, wrist, and core stuff tonight.

Zeek hit a big squat PR last night. He ground out a 250 X 3 set with relative ease. Solid work.

Goody

28 March 2009

2009-03-28T14:24:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Seated Dumbbell Shoulder Press
-60's X 12
-90's X 5
-90's X 5
-90's X 5
-90's X 5
-90's X 5

Seated Hammer Strength Shoulder Press Machine (Plate-Loaded, weight per hand)
-90 X 6
-90 X 6
-90 X 6

Dumbbell Lateral Raises
-35's X 12
-35's X 12
-35's X 12

Reverse Pec Deck
-120 X 12
-120 X 12
-120 X 12

Weighted Bench Dips/Thick Bar Curls (Super-Sets)
-45 X Failure/85 X Failure
-45 X Failure/85 X Failure
-45 X Failure/85 X Failure
-BW X Failure

Incline Sit-Ups (Twists)
50

Not much on the Abs today...I was gassed. I did this workout at 7:30AM - I've never been as intense or fueled for morning workouts. I'm still not there on CoC#2.5 TNS close yet; but, I'm grinding away little by little.

Goody

26 March 2009

2009-03-27T11:25:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Deadlifts (Conventional Stance)
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Pull-Ups (Hammer Grip)
-15
-11
-7

Wide-Grip Pull-Downs
-150 X 18
-150 X 18
-150 X 14

Leg-Raises
-3 X Failure

Crunches
-3 X Failure

Oblique Crunches (L/R)
- 3 X Failure

Gripper Update - I've been trying to TNS my CoC#2.5 recently. I'm getting closer everyday! I'm going to give it a go tonight with some chalk and see where I am. I'll try to capture the remaining gap in an effort to measure my progress. Starting out, I was about 3/8 - 1/2" out.

Goody

25 March 2009

2009-03-25T19:29:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Dumbbell Bench Press
-65's X 12
-110's X 5
-110's X 5
-110's X 5
-110's X 4
-110's X 3

Incline Dumbbell Flies
-50's X 18
-50's X 14
-50's X 14

Dips
-3 X Failure (~15, 12, 7)

Plate-Loaded Machine Incline Press (L/R)
-45 X Failure
-35 X Failure/25 X Failure
-35 X Failure/25 X Failure

Straight-Leg Lifts
-3 X 15

Knee Lifts
-3 X Failure

Incline Sit-Ups
-25

I've taking my CoC #2 and #2.5 to work with me everyday for about a week or two in an effort to get back into the swing of grippers. It's been great! I've been hitting them countless times throughout the day. My new gripper goal is to TNS my CoC #2.5. Not a huge accomplishment; but, I've never done it, so it's ON. I'm pretty close - but, I want to be able to do it regularly. Any and every single time I pick it up. I'm not too far off now, so I don't anticipate it taking too long...I hope.

Goody

20 March 2009

2009-03-20T20:13:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Deadlift (Conventional)
-Bar X 20
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Bent-Over Barbell Row (Wide-Grip/Underhand)
-225 X 8
-225 X 6
-225 X 6

Plate-Loaded Lat Pull-Down (Weight Per Hand)
-135 X 10
-180 X 8
-180 X 8
-45 X Failure

Incline Sit-Ups (Twists)
-50

Swiss Ball Leg-Raises
-25

Goody

18 March 2009

2009-03-19T14:05:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Bench Press
-Bar X 20
-135 X 15
-225 X 10
-275 X 5
-275 X 5
-275 X 5
-275 X 4
-275 X 3
-225 X 9

Incline Dumbbell Bench Press
-80's X 5
-80's X 5
-80's X 4
-80's X 3

Incline Dumbbell Flies
-40's X 16
-40's X 14
-40's X 14

Incline Sit-Ups (twists)
-50

Swiss Ball Crunches
-50

Swiss Ball Leg-Raises
-25

Land-Mines (15lb medicine ball)
-50

Goody

16 March 2009

2009-03-17T10:48:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Squats
-Bar X 15
-135 X 12
225 X 10
315 X 6
405 X 5
405 X 5
405 X 5

Stiff-Leg Deadlifts
-Bar X 15
-225 X 10
-250 X 8
-275 X 6

That's a wrap. I was on a limited time budget last night, so I had to roll out quick.

Goody

14 March 2009

2009-03-14T19:11:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Seated Dumbbell Shoulder Press
-60's X 10
-100's X MISS (I rocked 'em right back, just couldn't get out of the hole.)
-80's X 8 (Too easy...)
-90's X 5
-90's X 5
-90's X 5

Front Delt Raises (L/R)
-35 X 10
-35 X 10
-35 X 10

Side Delt Raises
-40's X 8
-40's X 8
-40's X 8

Rear Delts (Reverse Pec Deck)
-100 X 10
-100 X 10
-100 X 10

Weighted Bench Dips
-45lb plate X Failure
-45lb plate X Failure
-45lb plate X Failure
-BW X Failure

Tricep Push-Downs (Cambered Bar)
-150 X 8
-150 X 8
-150 X 8

1-Arm Dumbbell Preacher Curls (L/R)
-40 X Failure
-40 X Failure
-40 X Failure

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-50

Goody

12 March 2009

2009-03-13T10:28:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Deadlifts (Conventional Stance)
-Bar X 20
-135 X 12
-225 X 10
-315 X 5
-405 X 3
-495 X MISS (Came right up ~10-12" and I crapped out)
-455 X 1
-405 X 3
-315 X 3
-225 X 5
-135 X 10

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

Wide-Grip Lat Pull-Downs
-200 X 6
-200 X 6
-200 X 5

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

All lifts were performed with no wraps, straps, or belt. Deads felt great last night. I've been pumped for this workout all week. I felt great and really thought I could get 495 for a single; but, my strength just isn't there yet. Historically, I've always been weaker on the bottom of my pull - I feel like it's the total opposite lately. 495 jumped right up but, stalled out and died. I dropped to 455 and that pull was slow. I was a little pissed when I missed 495 and I thought I might have missed it because I pulled 405 for a triple - but, after I had to grind out 455 I knew I just plain ol' didn't have 495 in the tank. I just need to pull more and get stronger.

Goody

Rest and Recovery

2009-03-12T07:54:00.002-04:00

I decided to take yesterday off, so not to kill my hands/lower-arms with the deadlift. I'm still a bit sore and tight from my grip workout on Sunday. Yep, you read that right...Sunday. I've been massaging and doing some active rest exercises; but, I still thought it best to rest yesterday. I'm going to deadlift tonight - watch for the post tomorrow.

Eaton's wife had back surgery on Monday. Eaton is one of my good buddies; he's a great guy, so I can only imagine how great his wife is. Please keep her in your thoughts and prayers for a full and speedy recovery.

Goody

11 March 2009

2009-03-11T13:23:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-225 X 10
-275 X 5
-315 X 1
-225 X 10

Incline Dumbbell Bench Press
-100's X 2
-80's X 6
-80's X 6
-80's X 5

Pec Deck
-160 X 10
-160 X 9
-160 X 8

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-100

Goody

9 March 2009 - Workout and Lower-Arm Recovery

2009-03-10T12:07:00.002-04:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Squats
-135 X 12
-225 X 10
-315 X 8
-315 X 8
-315 X 8

Power Squat Machine
-600 X 10
-800 X 10
-1000 X 10

Walking Lunges (holding an 80lb KB in one hand)
-KB in LH X ~25
-KB in RH X ~25

Leg Curls
-220 X 12
-260 X 10
-260 X 10

My workout was OK...nothing major to report. I walked Zeek through this workout - so the squat rack was a little too short for me. Funny how such a seemingly small change makes an enormous impact.

Lower-Arm Recovery (L/R)
-Hot Salt-Water Soak X 15 mins (hot as I could stand)
-Deep Roller-Ball Massage X 10-15 mins
-Hot Salt-Water Soak X 10 mins
-Wrist Stretches X 5-10 mins
-Hot Salt-Water Soak X 5 mins
-Muscle Ointment - forearms
-Tiger Balm - thumb pads, hands, wrists

The lower-arm recovery was done back at my place right before bed. I have a HUGE kitchen sink which allows me to soak both forearms together, so it's great. My forearms were so tight and sore the roller-ball massage was brutally painful; but, 10 more minutes in the hot salt-water made it all better. After the muscle ointment and the Tiger Balm I pulled two pair of old socks over my hands (up to my elbows) and hit the sack. I felt like a million bucks this morning.

Goody

Weekend Workouts

2009-03-09T11:23:00.002-04:00

Saturday, 7 March 2009

I "ran" a 5K. My wife is a big runner and my dire need for increased cardiovascular fitness led me to accompany her on a weekend run. Yeah...I was gassed in minutes; but, ended up run/walking the 5K loop in 35-40 minutes. My wife ran it twice and made me look like a bumbling fatty; but, I did it and will continue to do it until I can comfortably run a 5K.

Sunday, 8 March 2009

Grippers
RH
-Filed HG 150 X 10
-CoC #2 X 10
-CoC #2.5 X 5
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts
LH
-Filed HG 150 X 10
-CoC #2 X 8
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts

Blob Work (L/R) - Eaton's 41lb. and 41.4lb Blobs
-I pulled both blobs so many times I lost count; but, here's what I can remember
-Regular lifts
-Reverse lifts
-Blob curls
-Blob clean and presses
-Blob curls by the face (no full blob lifts by the face though...)
-Blob index/middle finger lifts (RH only)
-2-Handed Blob pinch curls

Wrist Levering (done with my 1" v-bar)
-Pronation/Supination
-Radial/Ulnar Deviation

2" Bar Wrist Curls
-75 X Failure
-75 X Failure
-75 X Failure

2" Bar Reverse Wrist Curls
-45 X Failure
-45 X Failure
-45 X Failure

Kettle Bell Horn Curls
-50 X Failure
-60 X Failure
-80 X Failure (~4 or 5)
-50 X Failure

Cable Wrist Flexion (high cable, flat bar pulled and held when the arm is at 90 degrees)
-3 X Failure

Core
Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-100

Reverse Hypers (on a Swiss ball)
-50

After I wrapped up my core work, I stretched and did some foam roller work on my legs and back to try and loosen up from my run on Saturday. The stretching and foam roller work paid off - I'm not nearly as sore as I anticipated. However, I am extremely sore from the grip work. I'm active resting today - I brought my stress ball and easy extensor band to the office with me and I've been hitting them on-and-off all day.

Goody

4 March 2008

2009-03-05T11:36:00.002-05:00

Time Off, Computer Problems, My Re-Re-Start

2009-03-04T13:07:00.003-05:00

It's been a while for me - training has been next to nothing, my computer took a dump; but, I'm here trying to get back at it. I've had a few days of cardio - but, nothing worth mentioning.

Here's how it went last night.

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

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

Squats
-Bar X 20
-135 X 12
-225 X 10
-315 X 10
-315 X 8
-315 X 8

Leg Press
-550 X 10
-640 X 10
-640 X 10

Leg Extensions
-250 X 10
-250 X 8
-250 X 6

Stiff-Leg Deadlifts
-135 X 15
-135 X 15
-135 X 15

Leg Curls
-160 x 10
-160 X 9
-160 X 8

Stationary Bike
-Moderate Level - 15mins

First of all - it's been about 3 weeks since my last workout...it felt like 3 months! I'm sore as hell and I know tomorrow is going to be worse. Back to the grind, they say.

Goody

17 February 2009

2009-02-17T23:03:00.002-05:00

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Good Mornings
-BW X 20
-Bar X 15
-135 X 10
-135 X 10
-135 X 10

Close-Grip Seated Row (plate loaded, weight per hand)
-135 X 10
-160 X 8
-160 X 8
-160 X 8

Wide-Grip Seated Row (plate loaded, weight per hand)
-135 X 6
-135 X 5
-135 X 5

Overhand Lat Pull-Downs (plate loaded, weight per hand)
-135 X 8
-135 X 8
-135 X 8

Hammer Lat Pull-Downs (plate loaded, weight per hand)
-90 X 10
-90 X 10
-90 X 10
-45 X Failure (~20)

Seated Cable Row
-200 X 6
-180 X 8
-180 X 6

Close-Grip Cable Pull-Downs
-150 X 8
-150 X 8
-150 X 8
-100 X Failure (~25)

The hammer grip lat pull-downs were done on the same plate loaded lat pull-down machine as the previous exercise; but, I grabbed the handles on the vertical sweep. It really SMOKED my grip after a few reps. Not a bad upper back workout.

After my workout, I boogied home and hammered down 5 hard-boiled eggs, spaghetti and sauce, a banana, and my protein shake. Life is good.

Goody

16 February 2009

2009-02-16T18:45:00.003-05:00

First workout in about two weeks: business trip to Seattle and a bonkers week at the office. Terrible excuses, but it is what it is. It felt good to be back - here's how it went to night.

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench
-Bar X 15
-135 X 12
-225 X 5
-315 X 2
-275 X 4
-225 X 5
-225 X 5
-135 X 10

1-Arm Incline Dumbbell Bench Press (L/R)
-65 X 5
-65 X 5
-65 X 5

Incline Dumbbell Flies
-55 X 5
-55 X 5
-55 X 5

Swiss Ball Incline Cable Press/Standing Cable Flies
-40 X 5 /20 X 10
-30 X 6 / 15 X 15
-30 X 6 / 15 X 15

Goody