25 June 2009 - Grippers

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

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

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

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

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

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

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