28 September 2009 - Squats

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

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

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

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

Neck Stretches
-All Directions

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

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

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

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

Foam Roller
-Hamstrings
-Quads
-Hips

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

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

BW - 232lbs.

Goody

25 September 2009 - Pulling

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

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

Neck Stretches
-All Directions

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

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

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

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

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

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

BW - 230lbs.

Goody

23 September 2009 - Upper Body

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

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

Neck Stretches
-All Directions

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

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

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

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

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

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

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

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

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

BW - 232lbs.

Goody

Wax and Wane

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

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

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

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

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

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

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

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

Neck Stretches
-All Directions

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

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

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

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

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

BW - 231lbs.

Goody

Pre-Contest Pic

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

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

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

Goody

The Lift at Jedd's Grip Contest

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Goody

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

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

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

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

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

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

Goody