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

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

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

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

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

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

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

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

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

Here's the vid:


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

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

Goody

2 November 2009 - Grippers/Blobs

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

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

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

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

MM2 this Sunday.

Goody

29 October 2009 - Grippers

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

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

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

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

Goody

27 October 2009 - Grippers and Complex Work

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

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

Neck Stretches
-All Directions
-Neck Rotations

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

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

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

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

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

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

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

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

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

Goody

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

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

Blob Work
RH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

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

-40lb Hex X 5 (touch and go)

LH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

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

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

BH

-42lb York Blob X 1 Around the World

-40lb Hex X 5 Hand Switches

-42lb York Blob X 5 Hand Switches

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

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

First 50lb York Fat Man Blob Lift

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

Second 50lb York Fat Man Blob Lift


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

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

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

Goody

21 October 2009 - Grip Work

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

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



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

Tools of the Trade



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

Goody

York Pimp

Yep...it's that good.




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

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

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

Goody