The the new look of my blog represents my new outlook on training; starting now.
Simple is what I'm after.
One thing I know about myself is that if there is any question about what to do or how to do it; I'll do nothing. Or, I'll go gonzo trying to max out on reps or weight. In other words, I can be trusted to train myself.
A trainer I respect advised me to steer clear of programs. Simply say, "No thank you, I don't need your program." What I'm sure he must have meant is, "I don't need your gimmick." I can't see the harm in having a plan, in the form of someones program, so that Matt Cannon is not trying to reinvent the wheel. Which if I am to be charged with creating a program, it should be marketed it as How to handicap yourself in a matter of weeks! I'm sure it would go gangbusters if Tony Horton hosted.
5/3/1 is the simplest program I have ever seen. The reason it appeals to me right now is because it seems like a simple plan that could be called "Weights 101." It's not really even a program. He didn't really do anything except show you how make a plan using Microsoft Excel. It's simple and dummy-proof.
I am essentially a beginner. I don't know what to do, really. I can't move a lot of weight. I have not trained major lifts since high school. I need a heaping helping of basic. And this seems like a plan I can handle. Three days per week. If I have to get in, do the major lifts and get out--I think that will still be really good for me. Because it's better than nothing which is what I've been doing for the better part of 14 years. (And it's frightening that I've been out of high school that long!)
This is going to be my focus for the foreseeable future. For the first time ever, I will work in grip exercises when possible. And guess what--I expect any grip exercise I care about to go up at the same time. Currently the grip exercises I care about are grippers, 2HP, and axle. That's about it. Meat and potatoes. Basic.
Finally, my infatuation with Battersea Power Station ties all this together for me. It's an iconic fixture for my first love in music--Pink Floyd. It's simple and symmetric in design, built like a fortress, and it's a damn power plant. For these reasons, when I look at Battersea Power Station, I think about hard work, energy, and generating PRs. I want these simple things from my training.
Monday, July 4, 2011
Friday, July 1, 2011
bicep trouble
I've been having that strained feeling in my right bicep again for about a week now. It actually showed up the morning after my 5K race. No explanation for the pain, but it sure is lingering. I ordered some Cissus RX and hope to get about two weeks of that under my belt prior to Nationals. I don't like the idea of resting until Nationals, but when this was bothering me last year, rest was the only thing that helped....and it took a helluva lot longer than two weeks to feel better.
My hopes are as follows:
1) Cissus really makes a difference.
2) It's not that bad afterall because no straining event brought it on like last time (which was multiple 20 rep sets of Rolling Thunder).
3) It will go away as suddenly as it showed up.
My hopes are as follows:
1) Cissus really makes a difference.
2) It's not that bad afterall because no straining event brought it on like last time (which was multiple 20 rep sets of Rolling Thunder).
3) It will go away as suddenly as it showed up.
Bike rides
It's been stinkin hot here, like 100+ heat index. My car crapped out and needed $1900 in repairs so I drove it to Goodyear and then biked 5 miles home on Wednesday. Then last night I biked the 5 miles back to get the car. I really enjoyed both rides as they were kind of late and on trails mostly. Lots of fireflies out and about. Neither ride was very long, but I really like going.
Tuesday, June 28, 2011
Gripperzzz
Grippers
#1 x some
#2 x some
SM x some
Attempt at Vulcan L13, miss
>>> Lame. Even my 5-year-old knew it. Bailed and ate some Kashi and tuned into the Good Wife. Quick, someone slap me.
#1 x some
#2 x some
SM x some
Attempt at Vulcan L13, miss
>>> Lame. Even my 5-year-old knew it. Bailed and ate some Kashi and tuned into the Good Wife. Quick, someone slap me.
Monday, June 27, 2011
2HP
Two Hands Pinch @48mm
115 x5
135 x1, x1, x1
145 x1
165 attempts x4, hopped a couple of them.
@58mm
135 x1, x1, x1
@52mm
135 x1, x1, x1
>>> Still trying to learn from different widths and hand placement. Thumbs never tore, but got real tender on the edge of the plate. That's the only reason I stopped. I think I like 52mm. I will pick up there fresh for the next workout.
I hate this lift because I feel like I should be better at it than I am. But I should be slapped for feeling that way because I've barely begun training the lift.
115 x5
135 x1, x1, x1
145 x1
165 attempts x4, hopped a couple of them.
@58mm
135 x1, x1, x1
@52mm
135 x1, x1, x1
>>> Still trying to learn from different widths and hand placement. Thumbs never tore, but got real tender on the edge of the plate. That's the only reason I stopped. I think I like 52mm. I will pick up there fresh for the next workout.
I hate this lift because I feel like I should be better at it than I am. But I should be slapped for feeling that way because I've barely begun training the lift.
Sunday, June 26, 2011
Saturday, June 25, 2011
First 5K Done!
25:40 is the unofficial time. That is by my watch because the race results are not posted yet.
I burned it at the end and passed a LOT of people who had been just ahead of me much of the race.
The couple hills on the course killed me. I trainined on a flat course. Whoops! Learned my lesson there.
Weather was ideal - a little cool and overcast. I'll update the official time once it's published!
I burned it at the end and passed a LOT of people who had been just ahead of me much of the race.
The couple hills on the course killed me. I trainined on a flat course. Whoops! Learned my lesson there.
Weather was ideal - a little cool and overcast. I'll update the official time once it's published!
Wednesday, June 22, 2011
Gripper again
Got a smooth triple band in a batch of grippers from Adam Glass to rate, so I took a shot at reps.
Got 12!
Got 12!
Tuesday, June 21, 2011
Gripper
No workout really, but on a whim tried to up my reps on the #2 for the World of Grip challenge. I blasted my old total! Got 18 and almost 19. If I could keep the pace up better overall, I think over 20 is possible for me right now. HUGE gain. The work I'm doing with the Vulcan is translating into some gains!
Monday, June 20, 2011
Axle Deadlift
RUN
2 miles in 17:18
>>> Just trying to rip the band-aid off after vacation. My first 5K is coming up on Saturday. I plan to run 2 miles again on Wednesday and then rest until the race. Goal for the race is to finish under 25mins!
AXLE DEADS
180 x2, 1, 1, 1
250 x1, 1
280 x1, x0
180 x3, x3, x3
>>> HUGE PR for Axle Deads! Previous best was 250# so this is a 30# PR! I will definitely go over 300# at my next comp, I predict. Here is a video of the lift! (I know my hands need to be farther apart among other things to work on my form!)
2 miles in 17:18
>>> Just trying to rip the band-aid off after vacation. My first 5K is coming up on Saturday. I plan to run 2 miles again on Wednesday and then rest until the race. Goal for the race is to finish under 25mins!
AXLE DEADS
180 x2, 1, 1, 1
250 x1, 1
280 x1, x0
180 x3, x3, x3
>>> HUGE PR for Axle Deads! Previous best was 250# so this is a 30# PR! I will definitely go over 300# at my next comp, I predict. Here is a video of the lift! (I know my hands need to be farther apart among other things to work on my form!)
Saturday, June 18, 2011
Grippers
Back from a week vacation in the Black Hills!
Grippers
BBSM x1
BBGM x1
#3 x1, x1
Vulcan
RH Level 8: 15, 10, 10, 10, 8, 6, 9, 10, 4, 8, 2
Total: 92 reps
LH Level 7: 15, 15, 10, 15, 10, 8, 10, 8, 9, 3, 0
Total: 93 reps
>>> A few good things about this workout! I've taken about 9 days off from training while on vacation. But something with grippers is working (in combination with rest) because I blasted through the SM, GM and #3 pretty easily with no warm up at all.
L8 was perfect for the right and L7 for the left. The balanced reps show this I think. Good workout.
I still have trouble setting the Vulcan and am constantly worried about hurting my thumbs. Setting the Vulcan really torques my thumbs.
Grippers
BBSM x1
BBGM x1
#3 x1, x1
Vulcan
RH Level 8: 15, 10, 10, 10, 8, 6, 9, 10, 4, 8, 2
Total: 92 reps
LH Level 7: 15, 15, 10, 15, 10, 8, 10, 8, 9, 3, 0
Total: 93 reps
>>> A few good things about this workout! I've taken about 9 days off from training while on vacation. But something with grippers is working (in combination with rest) because I blasted through the SM, GM and #3 pretty easily with no warm up at all.
L8 was perfect for the right and L7 for the left. The balanced reps show this I think. Good workout.
I still have trouble setting the Vulcan and am constantly worried about hurting my thumbs. Setting the Vulcan really torques my thumbs.
Thursday, June 9, 2011
chest/back
Pushups, various
40, 21, 20, 20
Total: 101
Pullups, various grip
20, 20, 15
Total: 55
>>> Sets were alternating. Good workout.
40, 21, 20, 20
Total: 101
Pullups, various grip
20, 20, 15
Total: 55
>>> Sets were alternating. Good workout.
Tuesday, June 7, 2011
2HP upkeep and workout
2HP @ 49mm
115 x 3, 2, 2, 2, 1, 1, 1, 2, 2, 2, 1
Total: 19
Pony Thumbs
3 sets
>>> Well, I cleaned my plates last night. Took them all the way back down to original factory-fresh smooth shiny finish.
It was immediately apparent to me that the build-up and rust and whatever else stuck on there is not good. The fresh finish held just a touch of chalk and I clapped excess off my hands. This felt great. Really grippy.
I think the only difference between when they first arrived and the setup last night is that any oil on the plates was gone. When they arrived there was an oily residue on them from the manufacturing process and that is definitely stripped off now. Which would have happened anyway if I just would have been patient.
>>> I went wider again on the 2HP. I feel like my fingers kind of lock on better at 48-49mm and will probably stick with this for the next couple of workouts. Cut the workout short because it was late and I spent so much time re-finishing the plates.
115 x 3, 2, 2, 2, 1, 1, 1, 2, 2, 2, 1
Total: 19
Pony Thumbs
3 sets
>>> Well, I cleaned my plates last night. Took them all the way back down to original factory-fresh smooth shiny finish.
It was immediately apparent to me that the build-up and rust and whatever else stuck on there is not good. The fresh finish held just a touch of chalk and I clapped excess off my hands. This felt great. Really grippy.
I think the only difference between when they first arrived and the setup last night is that any oil on the plates was gone. When they arrived there was an oily residue on them from the manufacturing process and that is definitely stripped off now. Which would have happened anyway if I just would have been patient.
>>> I went wider again on the 2HP. I feel like my fingers kind of lock on better at 48-49mm and will probably stick with this for the next couple of workouts. Cut the workout short because it was late and I spent so much time re-finishing the plates.
Monday, June 6, 2011
Rep-o-matic
GRIPPERS
Right hand:
BBSM x2
#3.5 negs x3
Vulcan L7 x20, 17, 17, 20, 10, 14, 15,
10, 10, 12, 10, 7, 7, 4
Total: 173
Left hand:
BBSM x1
Vulcan L7 x17, 10, 10, 10, 6, 8, 8, 2, 3,
9, 5, 3, 0
Total: 91
>>> Almost double the reps from the previous workout. Booyah. I'm going up to L8 on the right and will probably do L7 again on the left. Rest between sets was minimal, often just the time it toook to do the other hand.
Right hand:
BBSM x2
#3.5 negs x3
Vulcan L7 x20, 17, 17, 20, 10, 14, 15,
10, 10, 12, 10, 7, 7, 4
Total: 173
Left hand:
BBSM x1
Vulcan L7 x17, 10, 10, 10, 6, 8, 8, 2, 3,
9, 5, 3, 0
Total: 91
>>> Almost double the reps from the previous workout. Booyah. I'm going up to L8 on the right and will probably do L7 again on the left. Rest between sets was minimal, often just the time it toook to do the other hand.
Friday, June 3, 2011
Running!
RUN/WALK 5K, 29:20.
>>> I ran with my daughter who was riding her awesome birthday bike. It was hottish and humid and I'm not used to that yet. I need to get better conditioned, because I can probably plan on hot and humid for race day in a few weeks.
I had to walk because I felt like I was going to drop a kidney. 100% because of my diet today, I'm sure. Still good exercise!
>>> I ran with my daughter who was riding her awesome birthday bike. It was hottish and humid and I'm not used to that yet. I need to get better conditioned, because I can probably plan on hot and humid for race day in a few weeks.
I had to walk because I felt like I was going to drop a kidney. 100% because of my diet today, I'm sure. Still good exercise!
Thursday, June 2, 2011
Pinch
2HP @46mm
115 x 5
135 x 1
150 x 1
160 x 0, x0
115 x 5, 5, 5, 5, 5, 4, 5, 2
Total: 43 reps
IM Hub @ 35lbs
Reps: 5, 5
V-BAR
131 x 5
166 x 3
191 x 1
216 x 1
226 x partial lift (This was damn close to having enough height.)
>>> I'm not totally happy with how pinch feels. I might try going wider again like 48 or 50mm. The 135 and 150 lifts flew off the ground, but then I couldn't even budge 160. Pfft. I tore my right thumb a little on the 160 attempts; nothing too bad. I think next time I am going to up the working sets from 115 to 125 and see how that feels. I have to remember I'm still pretty green at actually training this lift.
115 x 5
135 x 1
150 x 1
160 x 0, x0
115 x 5, 5, 5, 5, 5, 4, 5, 2
Total: 43 reps
IM Hub @ 35lbs
Reps: 5, 5
V-BAR
131 x 5
166 x 3
191 x 1
216 x 1
226 x partial lift (This was damn close to having enough height.)
>>> I'm not totally happy with how pinch feels. I might try going wider again like 48 or 50mm. The 135 and 150 lifts flew off the ground, but then I couldn't even budge 160. Pfft. I tore my right thumb a little on the 160 attempts; nothing too bad. I think next time I am going to up the working sets from 115 to 125 and see how that feels. I have to remember I'm still pretty green at actually training this lift.
Tuesday, May 31, 2011
Dead man
Axle Deads
110 x5, x5, x5 (various stance)
180 x2, x2, x1 (sumo)
230 x1, x1, x1, x1 (sumo)
2.5" Dumbbell Deads @ 70lbs, various stance
Reps: 10, 10, 10, 10, 10
Push press @ 90lbs
Reps: 5, 5
(Just trying out this lift, practicing the movement)
Zercher Squat @ 90lbs
Reps: 5
(Again, just practicing the movement and didn't feel good tonight.)
110 x5, x5, x5 (various stance)
180 x2, x2, x1 (sumo)
230 x1, x1, x1, x1 (sumo)
2.5" Dumbbell Deads @ 70lbs, various stance
Reps: 10, 10, 10, 10, 10
Push press @ 90lbs
Reps: 5, 5
(Just trying out this lift, practicing the movement)
Zercher Squat @ 90lbs
Reps: 5
(Again, just practicing the movement and didn't feel good tonight.)
Monday, May 30, 2011
Chest/Back
P90X Chest/Back
Alternating pushups and pullups, many variations.
Total pushups = 157 over 11 sets
Total pullups = 64 over 8 sets
>>> On the first set of chins I got 22, which is a new personal best! I felt light, but will admit they were not dead hangs each time. Good range of motion though. I have run into this problem before---I was good for more than 22 tonight, but didn't want to totally kill it because it was the first set.
I have a hunch we are going to have a pullup challenge at work this week, so I'll kill it then. Go for 30.
Alternating pushups and pullups, many variations.
Total pushups = 157 over 11 sets
Total pullups = 64 over 8 sets
>>> On the first set of chins I got 22, which is a new personal best! I felt light, but will admit they were not dead hangs each time. Good range of motion though. I have run into this problem before---I was good for more than 22 tonight, but didn't want to totally kill it because it was the first set.
I have a hunch we are going to have a pullup challenge at work this week, so I'll kill it then. Go for 30.
Saturday, May 28, 2011
Grippers
VULCAN, RH/LH
L7: 13/8, 12/6, 15/8, 11/6,
10/5, 11/4, 18/5, 9/0/3 (LH got zero so I dropped 2 levels)
Total reps: 99/45
L7: 13/8, 12/6, 15/8, 11/6,
10/5, 11/4, 18/5, 9/0/3 (LH got zero so I dropped 2 levels)
Total reps: 99/45
Friday, May 27, 2011
Holy Buckets I'm Sore
2HP @ 46mm
115 x5 x5 x5 x5 x3 x5 x4 x4 x3
Total: 39 reps
BLOB assisted at 40
5 singles, then a miss.
FBBC 2.5" DB HANDLE, 50lbs, Deads with various stance
Reps: 10, 10, 10, 10, 10, 10, 10, 10
Total: 80 reps
Pony Thumbs x2
115 x5 x5 x5 x5 x3 x5 x4 x4 x3
Total: 39 reps
BLOB assisted at 40
5 singles, then a miss.
FBBC 2.5" DB HANDLE, 50lbs, Deads with various stance
Reps: 10, 10, 10, 10, 10, 10, 10, 10
Total: 80 reps
Pony Thumbs x2
Thursday, May 26, 2011
Official PR
My previous best with a credit card set (CCS) was the 129# 2.5 in this video.
I mentioned in this workout that I finally closed my adjustable GM with the credit card set. I went back and rated that gripper and it came out 132.88. So that's an official PR! I'll take it.
I mentioned in this workout that I finally closed my adjustable GM with the credit card set. I went back and rated that gripper and it came out 132.88. So that's an official PR! I'll take it.
Tuesday, May 24, 2011
Pinching
2HP
115 x5
135 x1, x1, x1
115 x5
115 x5
1HP
46 x3, 51 x2, 56 x2, 61 x2
2HP, Claw grip, 61 x2
IM Hub
35 x1
35 x5
>>> 2HP is starting to hold chalk. I'm not incredibly happy with the 2HP numbers, but I just wanted a good workout and I got that. Somehow I got some oil on my fingers...I couldn't figure out where it came from. I tried to dry it out with chalk, but my hand kept slipping off. Annoying.
The "claw grip" on the 2HP was just something I tried randomly, but I couldn't believe how hard it hit the top of my forearms. I might have to take a video of this. Basically I grabbed the top of the 2HP like it was a steering wheel at 11 and 1. Then I kind of sat back and braced my elbows so the 2HP would "lever" up and hang from my hands. WAW, brutal on the top side of the forearm and I could feel it in my wrists too.
115 x5
135 x1, x1, x1
115 x5
115 x5
1HP
46 x3, 51 x2, 56 x2, 61 x2
2HP, Claw grip, 61 x2
IM Hub
35 x1
35 x5
>>> 2HP is starting to hold chalk. I'm not incredibly happy with the 2HP numbers, but I just wanted a good workout and I got that. Somehow I got some oil on my fingers...I couldn't figure out where it came from. I tried to dry it out with chalk, but my hand kept slipping off. Annoying.
The "claw grip" on the 2HP was just something I tried randomly, but I couldn't believe how hard it hit the top of my forearms. I might have to take a video of this. Basically I grabbed the top of the 2HP like it was a steering wheel at 11 and 1. Then I kind of sat back and braced my elbows so the 2HP would "lever" up and hang from my hands. WAW, brutal on the top side of the forearm and I could feel it in my wrists too.
Monday, May 23, 2011
Run Like Hell
5k - 25:12
>>> This run felt on pace--if not faster than my 24:20 time. So not positive what's going on there, but I felt like I pushed harder tonight. Well, either way I earned the 25:12. I pushed hard.
Saw my four deer. They're always out there and together. Beautiful night after a weekend of storms and even tornados.
>>> This run felt on pace--if not faster than my 24:20 time. So not positive what's going on there, but I felt like I pushed harder tonight. Well, either way I earned the 25:12. I pushed hard.
Saw my four deer. They're always out there and together. Beautiful night after a weekend of storms and even tornados.
Sunday, May 22, 2011
Light grippers
Maybe can't even consider this a workout. I just did some light grippers while rating some grippers. One success is that I closed my adjustable BBGM with a credit card set. I meant to check the rating when I got done with the others and I forgot. I'll probably adjust it so it's a little harder now.
My left bicep is bothering me today, and I'm not sure why. It's that strained feeling that I dread. I can't think of any good reason why it would hurt, so maybe it won't hurt for long!
My left bicep is bothering me today, and I'm not sure why. It's that strained feeling that I dread. I can't think of any good reason why it would hurt, so maybe it won't hurt for long!
NEW LOGO
I made a new grip logo that I have been thinking about for a while. I started with a photo of my hand closing a #2 and then used MS Paint to draw over the photo.
It took a LOT longer than I thought it would! I am really happy with the result. I will probably find a way to put the final logo on a t-shirt. (My kids came around once while I was working on this and asked me to draw the rainbow, etc).
It took a LOT longer than I thought it would! I am really happy with the result. I will probably find a way to put the final logo on a t-shirt. (My kids came around once while I was working on this and asked me to draw the rainbow, etc).
Wednesday, May 18, 2011
GRIPPERS
Vulcan @ 20mm
RH: L9 x10, L5 x8
LH: L9 x6, L5 x8
#1 CCS reps
RH x20
LH x12
>>> RH is down from last workout, but maybe to be expected due to the contest on Saturday. And it's not down much. LH was up so that is a win. Grip is wiped out.
RH: L9 x10, L5 x8
LH: L9 x6, L5 x8
#1 CCS reps
RH x20
LH x12
>>> RH is down from last workout, but maybe to be expected due to the contest on Saturday. And it's not down much. LH was up so that is a win. Grip is wiped out.
Back on the Trail
RUN 5K - 24:20
>>> What a beautiful night! Cool, light breeze, saw my deer, and absolutely killed my best 5K distance time. Knocked about three minutes off in fact!
Tonight there was no walking. My hip flexor only bothered me once but I did not have to stop and walk. I had wheels and gas and running felt good tonight.
>>> What a beautiful night! Cool, light breeze, saw my deer, and absolutely killed my best 5K distance time. Knocked about three minutes off in fact!
Tonight there was no walking. My hip flexor only bothered me once but I did not have to stop and walk. I had wheels and gas and running felt good tonight.
Tuesday, May 17, 2011
Decathlon Video Part 2
Here are my lifts. THANK YOU SO MUCH to Adam for filming and uploading these videos!
In order:
142 BBSM
149 #3
142# 2HP
152# 2HP
165# AXLE DEAD (I had no idea where to open.)
195# AXLE DEAD
225# AXLE DEAD
250# AXLE DEAD
205# 2" V-BAR (Also got 215# but no video.)
253# PLATEAU BUSTER
283# PLATEAU BUSTER
323# PLATEAU BUSTER
149# MIDDLE FINGER LIFT
194# MIDDLE FINGER LIFT
In order:
142 BBSM
149 #3
142# 2HP
152# 2HP
165# AXLE DEAD (I had no idea where to open.)
195# AXLE DEAD
225# AXLE DEAD
250# AXLE DEAD
205# 2" V-BAR (Also got 215# but no video.)
253# PLATEAU BUSTER
283# PLATEAU BUSTER
323# PLATEAU BUSTER
149# MIDDLE FINGER LIFT
194# MIDDLE FINGER LIFT
Training thoughts.
I have some post-contest thoughts about my training.
My impression in general is that having good pinch strength primarily, and then good thick bar strength secondarily will serve you well. So I think this should be my focus between now and Nationals---and maybe for the rest of the year at least. Wrist strength is another weakness of mine, but as it relates to a contest setting it seems like as much a novelty as grippers.
If I think about the places I could have done better in the contest:
1) Medley - Of the 14 items that I missed, 7 were pinch-related, 3 were thick-bar.
2) 2HP - I think I need to be around 180 to record a competitive lift.
3) Axle Deads - thick bar work required.
4) 2" V-bar - seems like thick bar would have good carry over.
So the challenge for me will be figuring out how to properly train these effectively. I'm not good with training theory. What I do know is HARD WORK, so I'll start there.
My impression in general is that having good pinch strength primarily, and then good thick bar strength secondarily will serve you well. So I think this should be my focus between now and Nationals---and maybe for the rest of the year at least. Wrist strength is another weakness of mine, but as it relates to a contest setting it seems like as much a novelty as grippers.
If I think about the places I could have done better in the contest:
1) Medley - Of the 14 items that I missed, 7 were pinch-related, 3 were thick-bar.
2) 2HP - I think I need to be around 180 to record a competitive lift.
3) Axle Deads - thick bar work required.
4) 2" V-bar - seems like thick bar would have good carry over.
So the challenge for me will be figuring out how to properly train these effectively. I'm not good with training theory. What I do know is HARD WORK, so I'll start there.
Monday, May 16, 2011
Contest Video
Some of the videos are starting to get posted. Here is my medley run. This was the very last event at the end of the day.
Not my best event, but fun to watch!
00:10 - That plate weighs 45lbs and I almost got that lift!
02:15 - These are called the Dinnie Rings. One stack weighs 180lbs, the other weighs 220lbs. 400lbs total!
02:30 - This is a 33lbs plate curl. It's not as much about curling the weight but whether your wrist can hold out.
02:40 - 8lbs sledge lever to your face. Another wrist thing and that is a weakness of mine. I was happy to get that lift!
03:15 - Unfortunately I tore about a dime size hole in both my thumbs trying to lift these plates! Blood. Had to stop.
Hopefully more videos to come!
Sunday, May 15, 2011
Decathlon Results Pt 2
Here are some notes on the remaining events, 1-6 are in the previous post:
7. Middle finger deadlift on the double bastard
This lift was more fun than I thought it would be. There is blinding pain during the lift, and assuming your finger doesn't rip right off, the pain goes away shortly after the lift. Adam was the only one who had done the lift so he recommended we open at 100lbs. Chris might have opened higher. Ryan and I worked our way up to 164 by the third attempt. I tried to just sell the farm and steal third place by jumping 30lbs for the fourth attempt and I got 194. But Ryan had the last attempt and he added 5lbs to my lift. Dang! I am almost certain I could have lifted over 200 yesterday so I am going to start training this lift. Adam got a low 200 and Chris ran away with this one at 230 I think.
8. Rim lift
The lift was less fun than I thought it would be. I opened at 100 and worked up to either 140 or 150 and that felt like it was going to rip my fingers off. Ryan was right around there too, Chris took 2nd, and I think Adam lifted 200-ish for the win.
9. 2x45s for reps in 1min, two hands pinch
This was a forearm blaster. Ryan volunteered to go first with this one and he got 34 reps. I just wanted to beat him by one, but the best I could do is tie; I got 34 as well. Chris and Adam tied at 39. Chris says, "That probably just cut my medley in half." But there was a lot of rest before the medley and as you'll see, he did just fine.
10. Medley.
I will try and remember all the items and their weights and who got what. There were 29 possible points. Adam and Chris tied at 28, Ryan got 19.5, and I got 15:
80-ish 1" v-bar >>> Everyone
45 hub >>> Chris and Adam.
90-ish 2" v-bar >>> Everyone
13# rear sledge lever >>> Adam, Chris, Ryan
8# front sledge lever >>> Everyone. I was surprised to get this.
25-ish pound steel disk pinch >>> Everyone
40-ish pound steel disk pinch >>> Everyone
72.5# 1HP >>> Chris and Adam
10lbs hub >>> Everyone
25lbs hub >>> Everyone
100# thick handle dumbbell >>> Adam, Chris
180 Rolling thunder >>> Adam, Chris
2x35s pinch >>> Adam, Chris. This the last item I tried and I TOTALLY ripped both my thumbs. Very nasty tears. These will take a while to heal.
30# GripTopz stub >>> Everyone.
47.5 Blob >>> Adam, Chris
Legacy 50 blob >>> Adam, Chris.
Blob50 >>> Adam, Chris
Wrist Developer at some setting >>> Adam, Chris, Ryan. I missed this.
Dinnie Rings lift, I think 400# >>> Everyone
Light Blob trainer >>> Everyone
35# block weight >>> Everyone
smaller block weight >>> Everyone
thin 25# plate curl >>> Everyone
33# plate curl (fatter and smaller diameter) >>> Everyone, I was surprised to get this one too. I had to grunt it out.
33# plate curl (thinner and bigger diameter) >>> This was Chris's only miss. Adam got this one.
small kettlebell by the bottom >>> Everyone
larger kettlebell by the bottom >>> Chris got this one, but Adam missed.
56lb kettlebell bottoms-up lift >>> Adam, Chris, Ryan
Deadlift two 3" dumbbells with 105# on each >>> Adam, Chris. I think Ryan got 1/2pt for lift one alone.
Again I want to thank these guys. I sure got pumped up for this. I hit some huge PRs and I'm sure half of that was because they were cheering me on!
7. Middle finger deadlift on the double bastard
This lift was more fun than I thought it would be. There is blinding pain during the lift, and assuming your finger doesn't rip right off, the pain goes away shortly after the lift. Adam was the only one who had done the lift so he recommended we open at 100lbs. Chris might have opened higher. Ryan and I worked our way up to 164 by the third attempt. I tried to just sell the farm and steal third place by jumping 30lbs for the fourth attempt and I got 194. But Ryan had the last attempt and he added 5lbs to my lift. Dang! I am almost certain I could have lifted over 200 yesterday so I am going to start training this lift. Adam got a low 200 and Chris ran away with this one at 230 I think.
8. Rim lift
The lift was less fun than I thought it would be. I opened at 100 and worked up to either 140 or 150 and that felt like it was going to rip my fingers off. Ryan was right around there too, Chris took 2nd, and I think Adam lifted 200-ish for the win.
9. 2x45s for reps in 1min, two hands pinch
This was a forearm blaster. Ryan volunteered to go first with this one and he got 34 reps. I just wanted to beat him by one, but the best I could do is tie; I got 34 as well. Chris and Adam tied at 39. Chris says, "That probably just cut my medley in half." But there was a lot of rest before the medley and as you'll see, he did just fine.
10. Medley.
I will try and remember all the items and their weights and who got what. There were 29 possible points. Adam and Chris tied at 28, Ryan got 19.5, and I got 15:
80-ish 1" v-bar >>> Everyone
45 hub >>> Chris and Adam.
90-ish 2" v-bar >>> Everyone
13# rear sledge lever >>> Adam, Chris, Ryan
8# front sledge lever >>> Everyone. I was surprised to get this.
25-ish pound steel disk pinch >>> Everyone
40-ish pound steel disk pinch >>> Everyone
72.5# 1HP >>> Chris and Adam
10lbs hub >>> Everyone
25lbs hub >>> Everyone
100# thick handle dumbbell >>> Adam, Chris
180 Rolling thunder >>> Adam, Chris
2x35s pinch >>> Adam, Chris. This the last item I tried and I TOTALLY ripped both my thumbs. Very nasty tears. These will take a while to heal.
30# GripTopz stub >>> Everyone.
47.5 Blob >>> Adam, Chris
Legacy 50 blob >>> Adam, Chris.
Blob50 >>> Adam, Chris
Wrist Developer at some setting >>> Adam, Chris, Ryan. I missed this.
Dinnie Rings lift, I think 400# >>> Everyone
Light Blob trainer >>> Everyone
35# block weight >>> Everyone
smaller block weight >>> Everyone
thin 25# plate curl >>> Everyone
33# plate curl (fatter and smaller diameter) >>> Everyone, I was surprised to get this one too. I had to grunt it out.
33# plate curl (thinner and bigger diameter) >>> This was Chris's only miss. Adam got this one.
small kettlebell by the bottom >>> Everyone
larger kettlebell by the bottom >>> Chris got this one, but Adam missed.
56lb kettlebell bottoms-up lift >>> Adam, Chris, Ryan
Deadlift two 3" dumbbells with 105# on each >>> Adam, Chris. I think Ryan got 1/2pt for lift one alone.
Again I want to thank these guys. I sure got pumped up for this. I hit some huge PRs and I'm sure half of that was because they were cheering me on!
Decathlon Results
Overall I placed 4th in the Advanced Class. I am EXTREMELY happy with my performance. I'm not 100% sure, but I believe my scores would have won the Open Class had I competed there, but I don't think I would have recorded the lifts that I did if I hadn't been pushed by Ryan, Chris, and Adam. Fourth, a.k.a. last, was a huge victory for me in the Advanced Class. Here are some notes on each event. I apologize again that I don't have the scores in front of me so this is all from memory right now.
1. Grippers
I took 3rd with a 149 #3 close, which I absolutely killed. I had two misses with a 154 GM, the second was razor thin. Grippers was the only even all day where I am disappointed with my performance. I should have got that 154. Oh well, cause I didn't see 3rd place many other times. Adam and Chris both got a 179 Elite. Ryan got 142.
2. 2HP
Great set-up, plates were seasoned, very grippy. I opened at 142, got 152 and then missed 162. I got 162 off the ground and lost it on the way up. Almost! I really wanted the bodyweight lift. Ryan tied me at 152 and I think Chris went high 180s and Adam just over 200-something.
3. Double Overhand Axle
This was a solid, smooth bar. But the grip was definitely better than my black iron pipe. I didn't think this was a good lift for me and I have not trained it much. But I pulled a 50# PR! 200 was my best in training. I got 250 today. I opened way low--160, then 190, then 225, then 250. All pretty easy lifts. I definitely could have gone higher, but at the time I was out of attempts and didn't want to press my luck with injury since I'm not too experienced at this lift. This alone could have cost me 3rd place. Ryan pulled 285 to my 250. Good points for him. Chris pulled high 300-something and Adam had a sick lift at 403 or thereabouts.
4. 2" V-bar
Another 3rd place for me. I opened at 205 and then got 215. Ryan got the 205 but then jumped to 225 I think and stalled out. So he was stuck with his opener. The grip on the bar was good, but it turns out easier than my homemade bar. That tripped me up so I didn't take a 3rd attempt because it bothered my wrist. I was happy with 215! I don't remember Adam and Chris's numbers.
5. GripTopz Coin Lift
This was my best showing all day. I tied Chris for 2nd place with a 30# lift. I think Ryan lifted 25 and Adam won with 37.5. Fun lift.
6. One-hand dead lift, plateau buster
The implement was made by Ryan at Stronger Grip. It was kind of a suitcase handle with horizontal bars hanging below for weight. Lots of weight. I had no idea on this one so I took recommendations from Adam. I can't remember where I started, but I ended just over 300. Ryan was right in the same place. Chris lifted 400-something and Adam cleared 500 lbs. Not a typo. I think he lifted 550-ish. Insane.
Again, some of the numbers I can't remember exactly and hopefully the results will get posted on Adam's blog or elsewhere.
I'll type more on the last four events when I have time.
1. Grippers
I took 3rd with a 149 #3 close, which I absolutely killed. I had two misses with a 154 GM, the second was razor thin. Grippers was the only even all day where I am disappointed with my performance. I should have got that 154. Oh well, cause I didn't see 3rd place many other times. Adam and Chris both got a 179 Elite. Ryan got 142.
2. 2HP
Great set-up, plates were seasoned, very grippy. I opened at 142, got 152 and then missed 162. I got 162 off the ground and lost it on the way up. Almost! I really wanted the bodyweight lift. Ryan tied me at 152 and I think Chris went high 180s and Adam just over 200-something.
3. Double Overhand Axle
This was a solid, smooth bar. But the grip was definitely better than my black iron pipe. I didn't think this was a good lift for me and I have not trained it much. But I pulled a 50# PR! 200 was my best in training. I got 250 today. I opened way low--160, then 190, then 225, then 250. All pretty easy lifts. I definitely could have gone higher, but at the time I was out of attempts and didn't want to press my luck with injury since I'm not too experienced at this lift. This alone could have cost me 3rd place. Ryan pulled 285 to my 250. Good points for him. Chris pulled high 300-something and Adam had a sick lift at 403 or thereabouts.
4. 2" V-bar
Another 3rd place for me. I opened at 205 and then got 215. Ryan got the 205 but then jumped to 225 I think and stalled out. So he was stuck with his opener. The grip on the bar was good, but it turns out easier than my homemade bar. That tripped me up so I didn't take a 3rd attempt because it bothered my wrist. I was happy with 215! I don't remember Adam and Chris's numbers.
5. GripTopz Coin Lift
This was my best showing all day. I tied Chris for 2nd place with a 30# lift. I think Ryan lifted 25 and Adam won with 37.5. Fun lift.
6. One-hand dead lift, plateau buster
The implement was made by Ryan at Stronger Grip. It was kind of a suitcase handle with horizontal bars hanging below for weight. Lots of weight. I had no idea on this one so I took recommendations from Adam. I can't remember where I started, but I ended just over 300. Ryan was right in the same place. Chris lifted 400-something and Adam cleared 500 lbs. Not a typo. I think he lifted 550-ish. Insane.
Again, some of the numbers I can't remember exactly and hopefully the results will get posted on Adam's blog or elsewhere.
I'll type more on the last four events when I have time.
Saturday, May 14, 2011
Decathon!
This comp exceeded my expectations. It ran smoothly; all 10 events took about 6 hours. That was 4 people in the Advanced Class, about 7 in Open Class, and about 5 in Women's Class. Thanks to a few good tips, I was well-prepared with food and some other things that came in handy. It was very comfortable to be there.
The Movement is like the gym of gyms. Simple, full of iron, everything you need and nothing you don't, cool. Great contest setting. There were two sleepy bulldogs watching the show. For a while I thought it was one really active bulldog until I saw them together.
Right when I arrived Adam gave me the option to compete in the Advanced Class. I hadn't technically qualified because I didn't have the required 275 axle lift. I considered the offer briefly, and then took it. So the Advanced Class was Adam Glass, Chris Mathison, Ryan Pitts, and me. Chris I knew; he's been up to my house once before and he's MM2 at the GripBoard. Ryan I had not met, but he owns Stronger Grip which is cool. All these guys were encouraging and supportive through the whole comp. Often all them giving tips on form or recommendations for openers, etc. Ryan and I were extremely well-matched and while we didn't challenge Adam and Chris very often, we certainly challenged each other at every event. After 9 events, Ryan and I were only separated by about 5 points. Some of the numbers put up by Adam and Chris were staggering.
I weighed in at 161. I don't know what Ryan was at, but he looked to have 20 or so on me. Adam and Chris are biiiig dudes.
The Open Class and the Women's Class were well attended. Lots of folks who don't necessarily train grip, but maybe rock climb, or work out at The Movement. They were all very willing to try our "crazy" sport. The whole day had a contagious attitude of "Yeah, I'll try that!" I was so impressed with the women who attended. V-bar, rim lift, coin lift, everything, they did it all. Even in the medley they methodically attempted each and every item. Awesome.
Overall it was a great time. I'll make another post about the results. I'm kicking myself because I forgot to take a picture of the leader board before I left. Hopefully the numbers will get posted somewhere. Thanks to Adam and The Movement for hosting. Great contest.
The Movement is like the gym of gyms. Simple, full of iron, everything you need and nothing you don't, cool. Great contest setting. There were two sleepy bulldogs watching the show. For a while I thought it was one really active bulldog until I saw them together.
Right when I arrived Adam gave me the option to compete in the Advanced Class. I hadn't technically qualified because I didn't have the required 275 axle lift. I considered the offer briefly, and then took it. So the Advanced Class was Adam Glass, Chris Mathison, Ryan Pitts, and me. Chris I knew; he's been up to my house once before and he's MM2 at the GripBoard. Ryan I had not met, but he owns Stronger Grip which is cool. All these guys were encouraging and supportive through the whole comp. Often all them giving tips on form or recommendations for openers, etc. Ryan and I were extremely well-matched and while we didn't challenge Adam and Chris very often, we certainly challenged each other at every event. After 9 events, Ryan and I were only separated by about 5 points. Some of the numbers put up by Adam and Chris were staggering.
I weighed in at 161. I don't know what Ryan was at, but he looked to have 20 or so on me. Adam and Chris are biiiig dudes.
The Open Class and the Women's Class were well attended. Lots of folks who don't necessarily train grip, but maybe rock climb, or work out at The Movement. They were all very willing to try our "crazy" sport. The whole day had a contagious attitude of "Yeah, I'll try that!" I was so impressed with the women who attended. V-bar, rim lift, coin lift, everything, they did it all. Even in the medley they methodically attempted each and every item. Awesome.
Overall it was a great time. I'll make another post about the results. I'm kicking myself because I forgot to take a picture of the leader board before I left. Hopefully the numbers will get posted somewhere. Thanks to Adam and The Movement for hosting. Great contest.
Tuesday, May 10, 2011
Run 3.2mi
Run 3.2 miles
27:40
>>> My goal was to simply run the 5K distance. The first two miles felt great! For the first time my lungs conditioning was not the problem. My legs felt like they weighed 1000lbs. No oomph. So on the last mile I did quite a bit of walking. I was wiped out when I finally got back home and sat down.
A good start though for my first time running this distance.
I've been seeing a lot of deer. Like from just feet away. The trail is only about 6ft wide and they stand right at the edge and don't move. I'm just waiting to get attacked by one. I've got this all planned out--hopefully I'll be able to land a devastating uppercut before they chop me all up with their hooves. And, hopefully, another jogger will be there to get it all on their iPhone.
27:40
>>> My goal was to simply run the 5K distance. The first two miles felt great! For the first time my lungs conditioning was not the problem. My legs felt like they weighed 1000lbs. No oomph. So on the last mile I did quite a bit of walking. I was wiped out when I finally got back home and sat down.
A good start though for my first time running this distance.
I've been seeing a lot of deer. Like from just feet away. The trail is only about 6ft wide and they stand right at the edge and don't move. I'm just waiting to get attacked by one. I've got this all planned out--hopefully I'll be able to land a devastating uppercut before they chop me all up with their hooves. And, hopefully, another jogger will be there to get it all on their iPhone.
Saturday, May 7, 2011
RUN!
Run 2 miles.
>>> I killed my goal for this run. Last time it took me 16:20 to run two miles and that was with some walking between the two miles.
This time I ran the whole way and finished in 15:33! I am really happy with that. It was certainly difficult for me--because of lungs conditioning and not so much legs. In fact after I finished and walked a little I did feel like I could run more.
So next time I think I will add the third mile. I've already mapped the trail by my house with http://www.mapmyrun.com/. There is a perfect turnaround that is about 1.6 miles out. So there and back would be just longer than a 5k. I'll simply try and set a pace for that distance.
I think my goal is within reach--run a 5k in under 25mins. With just a little more conditioning, I don't think three eight minute miles is a stretch.
>>> I killed my goal for this run. Last time it took me 16:20 to run two miles and that was with some walking between the two miles.
This time I ran the whole way and finished in 15:33! I am really happy with that. It was certainly difficult for me--because of lungs conditioning and not so much legs. In fact after I finished and walked a little I did feel like I could run more.
So next time I think I will add the third mile. I've already mapped the trail by my house with http://www.mapmyrun.com/. There is a perfect turnaround that is about 1.6 miles out. So there and back would be just longer than a 5k. I'll simply try and set a pace for that distance.
I think my goal is within reach--run a 5k in under 25mins. With just a little more conditioning, I don't think three eight minute miles is a stretch.
Thursday, May 5, 2011
EPIC gripper workout!
Test closes for contest prep:
140# BBSM x1
153# 3 x1, x1
155# BBGM x1
Coin lift attempts:20# x1, x1
25# x1, x1
30# x0, x1, x0
Vulcan
RH: L9x12, L5x12
LH: L9x5, L5x8
>>> I put up a video of the contest prep attempts. I feel great about my current level of strength.
The coin lift I rigged up by putting a strap through a short loading pin and using vice grip pliars to pinch the strap to the coin. The lift I got on 30# I think I tilted the coin a little which I know won't be possible on the GripTopz--or allowed for that matter. Fun lift actually.
Vulcan workout is WAY up from the last one.
I'm pumped for this contest.
140# BBSM x1
153# 3 x1, x1
155# BBGM x1
Coin lift attempts:
25# x1, x1
30# x0, x1, x0
Vulcan
RH: L9x12, L5x12
LH: L9x5, L5x8
>>> I put up a video of the contest prep attempts. I feel great about my current level of strength.
The coin lift I rigged up by putting a strap through a short loading pin and using vice grip pliars to pinch the strap to the coin. The lift I got on 30# I think I tilted the coin a little which I know won't be possible on the GripTopz--or allowed for that matter. Fun lift actually.
Vulcan workout is WAY up from the last one.
I'm pumped for this contest.
2 miles
Ran two miles.
>>> I really pushed it on the first mile out into a dead-on head wind. Finished the mile with a sprint in the time of 7:30. I'd like to think the wind had a bit of an affect. It really sapped my energy. Walked for 1 min to catch my breath. Then ran back at a lighter pace, but still finished with a sprint for a total time of 16:20 (not including the 1 min walk). So I guess the second mile was in 8:50.
My goal next run is to beat that time with no walking and try to even out the two miles. Maybe try to hit 8:00 and 8:00.
>>> I really pushed it on the first mile out into a dead-on head wind. Finished the mile with a sprint in the time of 7:30. I'd like to think the wind had a bit of an affect. It really sapped my energy. Walked for 1 min to catch my breath. Then ran back at a lighter pace, but still finished with a sprint for a total time of 16:20 (not including the 1 min walk). So I guess the second mile was in 8:50.
My goal next run is to beat that time with no walking and try to even out the two miles. Maybe try to hit 8:00 and 8:00.
Tuesday, May 3, 2011
RUN
>>> Went for a roughly 30 min run. Finally running in running shoes and it feels great. (duh)
Pace was a lot faster. I went out to my usual checkpoint, got there very quickly, walked a little and then ran back.
Lungs were the limiting factor. I think my legs could have gone twice as far.
Pace was a lot faster. I went out to my usual checkpoint, got there very quickly, walked a little and then ran back.
Lungs were the limiting factor. I think my legs could have gone twice as far.
DECATHLON PLANNING
This will be my first contest and I can't tell you how excited I am! I will have to compete in the OPEN class because I don't have all the door openers for the ADVANCED class (missing a 275# Axle Dead requirement).
Here are my thoughts on the events:
1. Two Hand Pinch on the adjustable European pinch apparatus. 3 attempts for lift to 16″ standard.
>>> My PR is 160#, so I am hoping for a PR. I hit 160# using 2x35s which were too wide, about 57mm. So I am hoping to get a PR on a seasoned set up at the correct width. I'll open at 155. Depending on how that feels, I'll go 160 or 165 next, and then re-attempt or go for broke on the third. Prediction is 165#.
2. Grippers from Parallel Set Position. Grippers will be done with calibrated torsion spring grippers. Athletes will have three attempts.
>>> I will open on something in the high 140s, then go for low 150s and finally mid 150s if possible. Prediction is 155# if there is a gripper that fits the bill.
3. Overhand Axle Dead lift, 2″ thick smooth non-revolving barbell from Submit Strength Equipment. Lift will be from floor to standing “lock out” position. 3 Attempts.
>>> Not a good lift for me. I will play this safe and try not to hurt my back. I'll open at 180 to make sure I get a good lift. If that feels good, I'll jump to 200 (which I've hit in training) and then pick the third weight based on feel. I don't even know enough about myself and this lift to plan very well. Prediction is 200#.
4. 2″ Vertical Bar Lift, 2″ lift off the floor with the FBBC 2″ diameter vertical bar. Score will be total left + right hand. 3 attempts.
>>> Decent lift for me. I've lifted 221 on my pretty slick set up. Right hand I'll open at 215, then go 225, and if the bar is feeling grippy, I'll go for a PR. LH is weaker and I'll probably go 190, 200, 210. Prediction for L+R total is 425#.
5. Middle Finger Lift, 2″ lift off floor with FBBC “Double Bastard” loading pin. Total will be left hand+right hand, 3 attempts.
>>> No idea. My only goal is to not hurt my finger and record a good lift right and left. I have not trained this lift. No prediction.
6. One hand Dead lift, Stronger Grip Plateau Buster. Overhand grip for 2″ lift, 3 attempts strong hand.
>>> Also no idea on this one. I found a picture of the device and the handle seems to be standard OLY thickness. I also found a picture of Adam Glass pulling 527# which shocked me. I am going to have to wing this one, maybe I'll have a chance to play with it in advance. If I have to totally guess, I'll open at 300 and hope for the best. Prediction 300#.
7. Coin pinch Lift, lift will be done with the World of Grip Griptopz Penny lift. 3 attempts for maximum weight lifted off the floor to lock out.
>>> I'm going to rig up a coin so I can try this. Maybe that will give me a better idea. Glass seems to lift over 40. Total WAG prediction is 25#.
8. Repetition Two Hand Pinch with a pair of 45 lbs plate. Contestants will have 60 seconds to complete as many full lifts as possible with a pair of standard sized 45 lbs plates sandwiched together.
>>> All I know about this one is that I'll be worthless when it's over. Repetition pinch stuff wipes me out. I'm not good with this kind of stuff. But if I have a change to just best someone else in the OPEN class by one rep, I would stop there. Prediction is 10-ish reps.
9. Rim Lift: Event will be done with the World of Grip Griptopz Rim. 3 attempts for maximum weight lifted off the floor to lock out.
>>> Another lift I've never done and won't train prior to the contest. Like the middle finder lift, my primary goal is to log a good lift, and then I'll go from there and try not to rip anything. Prediction is 100# but I have no idea.
10. Medley: 30 Items to be lifted, broke, bent, tore, and loaded. Most items completed in 5 minutes.
>>> It will be interesting to survey the medley items, but I'm not terribly good at lifting, breaking, bending, tearing, or loading. Goal is 7 items. Prediction is 5 because I'm sure I'll be COOKED from the first 10 events.
Overall, I really hope to have a good chance at placing in the OPEN class.
Here are my thoughts on the events:
1. Two Hand Pinch on the adjustable European pinch apparatus. 3 attempts for lift to 16″ standard.
>>> My PR is 160#, so I am hoping for a PR. I hit 160# using 2x35s which were too wide, about 57mm. So I am hoping to get a PR on a seasoned set up at the correct width. I'll open at 155. Depending on how that feels, I'll go 160 or 165 next, and then re-attempt or go for broke on the third. Prediction is 165#.
2. Grippers from Parallel Set Position. Grippers will be done with calibrated torsion spring grippers. Athletes will have three attempts.
>>> I will open on something in the high 140s, then go for low 150s and finally mid 150s if possible. Prediction is 155# if there is a gripper that fits the bill.
3. Overhand Axle Dead lift, 2″ thick smooth non-revolving barbell from Submit Strength Equipment. Lift will be from floor to standing “lock out” position. 3 Attempts.
>>> Not a good lift for me. I will play this safe and try not to hurt my back. I'll open at 180 to make sure I get a good lift. If that feels good, I'll jump to 200 (which I've hit in training) and then pick the third weight based on feel. I don't even know enough about myself and this lift to plan very well. Prediction is 200#.
4. 2″ Vertical Bar Lift, 2″ lift off the floor with the FBBC 2″ diameter vertical bar. Score will be total left + right hand. 3 attempts.
>>> Decent lift for me. I've lifted 221 on my pretty slick set up. Right hand I'll open at 215, then go 225, and if the bar is feeling grippy, I'll go for a PR. LH is weaker and I'll probably go 190, 200, 210. Prediction for L+R total is 425#.
5. Middle Finger Lift, 2″ lift off floor with FBBC “Double Bastard” loading pin. Total will be left hand+right hand, 3 attempts.
>>> No idea. My only goal is to not hurt my finger and record a good lift right and left. I have not trained this lift. No prediction.
6. One hand Dead lift, Stronger Grip Plateau Buster. Overhand grip for 2″ lift, 3 attempts strong hand.
>>> Also no idea on this one. I found a picture of the device and the handle seems to be standard OLY thickness. I also found a picture of Adam Glass pulling 527# which shocked me. I am going to have to wing this one, maybe I'll have a chance to play with it in advance. If I have to totally guess, I'll open at 300 and hope for the best. Prediction 300#.
7. Coin pinch Lift, lift will be done with the World of Grip Griptopz Penny lift. 3 attempts for maximum weight lifted off the floor to lock out.
>>> I'm going to rig up a coin so I can try this. Maybe that will give me a better idea. Glass seems to lift over 40. Total WAG prediction is 25#.
8. Repetition Two Hand Pinch with a pair of 45 lbs plate. Contestants will have 60 seconds to complete as many full lifts as possible with a pair of standard sized 45 lbs plates sandwiched together.
>>> All I know about this one is that I'll be worthless when it's over. Repetition pinch stuff wipes me out. I'm not good with this kind of stuff. But if I have a change to just best someone else in the OPEN class by one rep, I would stop there. Prediction is 10-ish reps.
9. Rim Lift: Event will be done with the World of Grip Griptopz Rim. 3 attempts for maximum weight lifted off the floor to lock out.
>>> Another lift I've never done and won't train prior to the contest. Like the middle finder lift, my primary goal is to log a good lift, and then I'll go from there and try not to rip anything. Prediction is 100# but I have no idea.
10. Medley: 30 Items to be lifted, broke, bent, tore, and loaded. Most items completed in 5 minutes.
>>> It will be interesting to survey the medley items, but I'm not terribly good at lifting, breaking, bending, tearing, or loading. Goal is 7 items. Prediction is 5 because I'm sure I'll be COOKED from the first 10 events.
Overall, I really hope to have a good chance at placing in the OPEN class.
Monday, May 2, 2011
2HP
2HP @ 49mm
115 x3
135 x1, x1
145 x1, x1, x0, x1
115 x5
TTK @ 15#
2 sets of burnouts
>>> After getting some golden guidance from Chris Rice, and reviewing my notes from the last workout, I decided to go slightly wider from 46mm to 49mm. This meant I had to finally cut a rubber disk from my thicker rubber. Which I had been dreading, but I followed the tips given to me by the place that sells the used conveyor belt, and it was actually a breeze.
The miss on 145 was due to experimenting. Also, due to experimenting, I got a nasty tear on my left thumb only. Overall I got some good notes and might get in one more workout before Adam's decathlon on May 14.
115 x3
135 x1, x1
145 x1, x1, x0, x1
115 x5
TTK @ 15#
2 sets of burnouts
>>> After getting some golden guidance from Chris Rice, and reviewing my notes from the last workout, I decided to go slightly wider from 46mm to 49mm. This meant I had to finally cut a rubber disk from my thicker rubber. Which I had been dreading, but I followed the tips given to me by the place that sells the used conveyor belt, and it was actually a breeze.
The miss on 145 was due to experimenting. Also, due to experimenting, I got a nasty tear on my left thumb only. Overall I got some good notes and might get in one more workout before Adam's decathlon on May 14.
Friday, April 29, 2011
Grippers/Axle
Vulcan @20mm block:
RH, L9x8, L5x7
LH, L9x5, L5x6
After axle deads, Filed HG200, RHx25, LHx21
Axle Sumo Deadlift
90 x2, x2
160 x5 singles
>>> Better workout. Axle is something that I have never done much, but would like to get stronger on that lift, especially because I don't squat these days. The weight felt light, but I wanted to just work on form before I go for much weight.
RH, L9x8, L5x7
LH, L9x5, L5x6
After axle deads, Filed HG200, RHx25, LHx21
Axle Sumo Deadlift
90 x2, x2
160 x5 singles
>>> Better workout. Axle is something that I have never done much, but would like to get stronger on that lift, especially because I don't squat these days. The weight felt light, but I wanted to just work on form before I go for much weight.
Wednesday, April 27, 2011
CHEST/ARMS/2HP
P90X CHEST, SHOULDERS, ARMS
AB RIPPLER
2HP
115# 5X5 @46mm
TTK
15# Burnouts x2
>>> Good P90 workout. Lots of push ups and endurance for these is getting better. I typoed "AB RIPPLER" but I kind of like that. Overall I can do the ab ripper workout better and better each time. Core is getting stronger and tighter. Body fat is getting lower too. Now where's the sun...?
2HP I wanted to just get my hands on the thing. Plates are real slick. The TTK burnouts are something I got from David Horne. It's 10 slow full-range reps, then 10 fast short reps, then 10 full range again, then 10 fast ones again. That is 1 set. BURNS like a...something...how bout fire. Burns like fire.
AB RIPPLER
2HP
115# 5X5 @46mm
TTK
15# Burnouts x2
>>> Good P90 workout. Lots of push ups and endurance for these is getting better. I typoed "AB RIPPLER" but I kind of like that. Overall I can do the ab ripper workout better and better each time. Core is getting stronger and tighter. Body fat is getting lower too. Now where's the sun...?
2HP I wanted to just get my hands on the thing. Plates are real slick. The TTK burnouts are something I got from David Horne. It's 10 slow full-range reps, then 10 fast short reps, then 10 full range again, then 10 fast ones again. That is 1 set. BURNS like a...something...how bout fire. Burns like fire.
Plan your work...
...and then shit-can the plan. RIGHT!?
So the thing I forgot about was that I had a plan. The thing about a plan is that it's only useful if you see it through. The plan became like that Reach flossing thing the dentist gave me; I don't use it so it doesn't help me.
So first on the list is to negate the random changes I made on 4/19. Those were not in the plan and I only made those changes due to my crap-workout-induced state of GONZO. (According to my good friend, GONZO is what happens when that little crazy voice has you acting against better judgment.)
Starting tonight, grippers will be back on the plan that was planned and written down. No reason to reinvent the wheel here. And I'm going to go find that floss thing before I forget.
So the thing I forgot about was that I had a plan. The thing about a plan is that it's only useful if you see it through. The plan became like that Reach flossing thing the dentist gave me; I don't use it so it doesn't help me.
So first on the list is to negate the random changes I made on 4/19. Those were not in the plan and I only made those changes due to my crap-workout-induced state of GONZO. (According to my good friend, GONZO is what happens when that little crazy voice has you acting against better judgment.)
Starting tonight, grippers will be back on the plan that was planned and written down. No reason to reinvent the wheel here. And I'm going to go find that floss thing before I forget.
Monday, April 25, 2011
I H8 Grippers
Grr. It just wasn't there tonight.
Grippers
warm up
BBSM x1, BBGM x1
Vulcan L10 x3
Grip Machine
160 x10, x10, x10, x10
So whenever I have a string of bad workouts like this, it has me rethinking what I'm doing. If I was forced to identify my biggest beef with my training, it's that nothing is predictable. I never know if I'm going to be able to close a #3, or miss by 1/4". I just want it to BE THERE.
I need to figure out what direction I want to head.
Grippers
warm up
BBSM x1, BBGM x1
Vulcan L10 x3
Grip Machine
160 x10, x10, x10, x10
So whenever I have a string of bad workouts like this, it has me rethinking what I'm doing. If I was forced to identify my biggest beef with my training, it's that nothing is predictable. I never know if I'm going to be able to close a #3, or miss by 1/4". I just want it to BE THERE.
I need to figure out what direction I want to head.
Saturday, April 23, 2011
My Left Foot
No, not that movie. My actual left foot. I've had a whole host of problems stemming from a 2008 back injury which left half my foot mostly numb, and keeps my big toe from working correctly. As a result, the condition of my big toe has been rapidly degrading ever since. Most recently, my left ankle has been sore for about 6 mos, presumably related to all these other problems.
HOWEVER, I realized this morning, for the first time in a while, my ankle feels GREAT. My knees also feel good after yesterday's leg workout, which is promising as well. I think running is helping my joints to wake up and realize there is work to do.
HOWEVER, I realized this morning, for the first time in a while, my ankle feels GREAT. My knees also feel good after yesterday's leg workout, which is promising as well. I think running is helping my joints to wake up and realize there is work to do.
Friday, April 22, 2011
Legs/Back
P90X Legs/Back
Ab Ripper
>>> Holy balls. The first set of chin ups, I just ripped off 16 reps like it was nothing! The most chins I've ever done in one set was 16 about 6 years ago and it was a huge struggle and honestly the last couple of reps were probably cheats. This time, I stopped at 16--for no other reason except this was the first set and I knew what was still coming in the workout. Felt awesome!
Overall I did MANY more total pull ups than ever before on this workout.
Feeling good these days!
Ab Ripper
>>> Holy balls. The first set of chin ups, I just ripped off 16 reps like it was nothing! The most chins I've ever done in one set was 16 about 6 years ago and it was a huge struggle and honestly the last couple of reps were probably cheats. This time, I stopped at 16--for no other reason except this was the first set and I knew what was still coming in the workout. Felt awesome!
Overall I did MANY more total pull ups than ever before on this workout.
Feeling good these days!
Wednesday, April 20, 2011
Run
20 min run
>>> No walking for the first time! Knees are sore and I really need new shoes. Maybe I can sort that out this weekend. Got rained on and made it back just before the hail started.
Minnesota weather is stupid. Yesterday it snowed, sleeted, rained, sunshined, rained, then hailed.
>>> No walking for the first time! Knees are sore and I really need new shoes. Maybe I can sort that out this weekend. Got rained on and made it back just before the hail started.
Minnesota weather is stupid. Yesterday it snowed, sleeted, rained, sunshined, rained, then hailed.
Tuesday, April 19, 2011
GRIP!
GRIPPERS
Switched to a 1.25" block.
RH L7x7, LH L7x4
RH #1x10, LH #1x12
GRIP MACHINE
160 x10, x10, x10
Full open and closes with two hands.
>>> Made two big changes here for a while. Switched to a 1.25" block to start getting used to a wider ROM. Also, upped volume on the plate loader. My plan is to get three sets of 10 after my regular workout at all costs. The third set of 10 was I-N-S-A-N-E.
I felt like my forearms were going to explode so I took a picture. I think they are getting close to being twice the size of my wrist, at least when pumped.
Also I had a chance to weigh myself today (we don't have a scale at home). 166 and that was with shoes, jeans, sweater, and immediately after lunch. So I'm probably still around 160 actual bodyweight.
Switched to a 1.25" block.
RH L7x7, LH L7x4
RH #1x10, LH #1x12
GRIP MACHINE
160 x10, x10, x10
Full open and closes with two hands.
>>> Made two big changes here for a while. Switched to a 1.25" block to start getting used to a wider ROM. Also, upped volume on the plate loader. My plan is to get three sets of 10 after my regular workout at all costs. The third set of 10 was I-N-S-A-N-E.
I felt like my forearms were going to explode so I took a picture. I think they are getting close to being twice the size of my wrist, at least when pumped.
Also I had a chance to weigh myself today (we don't have a scale at home). 166 and that was with shoes, jeans, sweater, and immediately after lunch. So I'm probably still around 160 actual bodyweight.
Monday, April 18, 2011
RUN/WALK
30 MINS
Ran 10 mins out, walked 5, ran 10 minutes back, walked 5.
>>> Much better than my previous run. Made it a lot farther and consolidated the running with fewer walking breaks.
Does anyone Geocache? This seems like a cool hobby.
Ran 10 mins out, walked 5, ran 10 minutes back, walked 5.
>>> Much better than my previous run. Made it a lot farther and consolidated the running with fewer walking breaks.
Does anyone Geocache? This seems like a cool hobby.
Friday, April 15, 2011
Grip aka crap
Some choker attempts at #3.5, some Vulcan L10 and L4, another crapfest.
I think I just need a couple more days rest. 2" v-bar might trash my hands more than I think.
I think I just need a couple more days rest. 2" v-bar might trash my hands more than I think.
Thursday, April 14, 2011
Arms/Shoulders
P90X Arms/Shoulders
Ab Ripper
Weights or reps were up on almost every exercise. Also killed ab ripper in a way I have not before.
Tomorrow should be a grip workout and running. I'll do my best not to sabatage the grip workout (again) but can't promise anything if my 2HP plates arrive.
Ab Ripper
Weights or reps were up on almost every exercise. Also killed ab ripper in a way I have not before.
Tomorrow should be a grip workout and running. I'll do my best not to sabatage the grip workout (again) but can't promise anything if my 2HP plates arrive.
Wednesday, April 13, 2011
Walk/Run
Cardio
20mins walk/run outside. Probably 15 minutes total running, including the last 10 minutes solid with a 'sprint for the finish' at the end.
So, I've signed up for a 5k in May, and I figured I better do at least a little running beforehand. I need to be able to keep up with my wife!
20mins walk/run outside. Probably 15 minutes total running, including the last 10 minutes solid with a 'sprint for the finish' at the end.
So, I've signed up for a 5k in May, and I figured I better do at least a little running beforehand. I need to be able to keep up with my wife!
Tuesday, April 12, 2011
Grrrrrrip
2" V-BAR
166 x1
191 x1
216 x1 (R only)
226 x0 x0 xMovement
221 x1 xMovement
191 x1 (L only)
166 x6 (R and L)
VULCAN
L7 x11
Grippers where a shit show after wasting my hands on 2" v-bar. I've sabotaged my last couple of grip workouts this way. Whoops!
221 on the V-BAR is a PR! Forearms and hands are sore today.
166 x1
191 x1
216 x1 (R only)
226 x0 x0 xMovement
221 x1 xMovement
191 x1 (L only)
166 x6 (R and L)
VULCAN
L7 x11
Grippers where a shit show after wasting my hands on 2" v-bar. I've sabotaged my last couple of grip workouts this way. Whoops!
221 on the V-BAR is a PR! Forearms and hands are sore today.
Monday, April 11, 2011
Chest/Back
P90X Chest and Back
Ab Ripper
Brought it. Pullups are WAY up overall. I was still doing 8-10 on the last sets which puts me on par or over where I ended last round in January.
Grippers I'm going to give one more day to rest because working in the yard yesterday really trashed my hands.
Ab Ripper
Brought it. Pullups are WAY up overall. I was still doing 8-10 on the last sets which puts me on par or over where I ended last round in January.
Grippers I'm going to give one more day to rest because working in the yard yesterday really trashed my hands.
Sunday, April 10, 2011
Green thumb grip
Sunday should have been P90X Legs/Back to finish out the week, but instead I rebuilt our vegatable gardens. They are two 4'x8' beds made from green-treated lumber. I had to dig them in to the side of our South hill so they kind of step down or terrace, whatever you would say. LOTS OF WORK. Ripping up sod, digging, grunting, fun. A real world workout.
One thing is that the ripping up sod bothered my right bicep a little so I'll watch that.
Now we can plant some veggies!
One thing is that the ripping up sod bothered my right bicep a little so I'll watch that.
Now we can plant some veggies!
Friday, April 8, 2011
Grippers, Shoulders & Arms
P90X Shoulders & Arms
Ab Ripper
Grippers:
warm up
BBSM x2 singles
BBGM x2 singles (155#)
Vulcan:
RH, L10x6, L5x11
LH, L10x1, L5x10
>>> Don't know what happened to L10 on my left. It was totally cashed.
THINKING ABOUT MY BUDDY BEN! Good vibes, man. I hope you closed the MM3!
Ab Ripper
Grippers:
warm up
BBSM x2 singles
BBGM x2 singles (155#)
Vulcan:
RH, L10x6, L5x11
LH, L10x1, L5x10
>>> Don't know what happened to L10 on my left. It was totally cashed.
THINKING ABOUT MY BUDDY BEN! Good vibes, man. I hope you closed the MM3!
Tuesday, April 5, 2011
Grip and Cardio
P90X
Plyometrics
V-BAR
warm up
166 x2
191 x1
216 xAir, x0, x1 (PR!)
221 xAir, x0 (VIDEO)
191 x3
Grip
3.5 attempts x2, both misses around 1/4"
Vulcan, Right L10x4, L7x5
Vulcan, Left L10x5, L7x5
Grip Machine, 160 x10, x10
>>> P90 Plyo felt easy. Usually my legs feel pretty heavy about 15mins in, but I was still rockin at the end.
V-bar I got a PR with 216. It was a nice high pull. Of course it was about the only attempt I didn't video because I got air the first time, then nothing on the 2nd attempt so I wasn't expecting much. But I adjusted my grip to get more behind the bar to start and it came right up!
Grippers could have been better if I didn't do v-bar first. I am okay with the 1/4" miss on the #3.5. Mostly because I was able to set and sweep it just fine. The crush will get there. 1/4" is a big gap, though. Nothing hard work can't close!
Plyometrics
V-BAR
warm up
166 x2
191 x1
216 xAir, x0, x1 (PR!)
221 xAir, x0 (VIDEO)
191 x3
Grip
3.5 attempts x2, both misses around 1/4"
Vulcan, Right L10x4, L7x5
Vulcan, Left L10x5, L7x5
Grip Machine, 160 x10, x10
>>> P90 Plyo felt easy. Usually my legs feel pretty heavy about 15mins in, but I was still rockin at the end.
V-bar I got a PR with 216. It was a nice high pull. Of course it was about the only attempt I didn't video because I got air the first time, then nothing on the 2nd attempt so I wasn't expecting much. But I adjusted my grip to get more behind the bar to start and it came right up!
Grippers could have been better if I didn't do v-bar first. I am okay with the 1/4" miss on the #3.5. Mostly because I was able to set and sweep it just fine. The crush will get there. 1/4" is a big gap, though. Nothing hard work can't close!
Monday, April 4, 2011
CHEST AND BACK
Week 2
P90X Chest and Back
Ab Ripper
Good workout. I'm almost back to the same numbers as where I left off at the end of January. I got super-sonic sore last week.
Rated some grippers for Adam Glass.
I really hope to get my #3.5 in the mail tomorrow! If so I will attempt that and get a video prior to my grip workout. I don't expect to close it by any means, but the video will establish a starting point.
P90X Chest and Back
Ab Ripper
Good workout. I'm almost back to the same numbers as where I left off at the end of January. I got super-sonic sore last week.
Rated some grippers for Adam Glass.
I really hope to get my #3.5 in the mail tomorrow! If so I will attempt that and get a video prior to my grip workout. I don't expect to close it by any means, but the video will establish a starting point.
Sunday, April 3, 2011
Hello Again!
I've decided to reopen this blog so I can post my training, both grip and otherwise. Any comments from anyone are welcome!
I updated my PRs on the right. Finally got that 164# BBE closed and next stop is my #3.5. RGC rating on that is 169-170. It will be a tough gap to close. I will post a status-quo on that as soon as it arrives back in the mail from my buddy Luke.
Up to 160# on the 2HP, but no progress on that for a long time. I am in the process of making an official 2HP device and hope to PR right away just by pinching at the proper width. 2x35s are way too wide for me to be ideal. I should be around 45mm and the 2x35s are about 53mm.
Also new PR listings for 20mm Vulcan and 2" v-bar. I will post videos on those for subsequent PRs. If I could set the Vulcan better, my PR would go way up. I'll have to work on that!
Currently I'm training grippers pretty heavily, about twice per week. For general fitness, I am doing modified P90X workouts. I did the program as written from Nov 2010 to Jan 2011. I got pretty good results. I have since modified the workouts to be a little shorter and also cut out two workouts. The end result is four 1-hour workouts per week. If you follow the program exactly it's six workouts and most are about 1-1/2 hour. I think when I finish this round (I'm only in week 2) I will finally have a responsibly built foundation to try and work with heavier weights and try to add a little more power.
So here we go.
I updated my PRs on the right. Finally got that 164# BBE closed and next stop is my #3.5. RGC rating on that is 169-170. It will be a tough gap to close. I will post a status-quo on that as soon as it arrives back in the mail from my buddy Luke.
Up to 160# on the 2HP, but no progress on that for a long time. I am in the process of making an official 2HP device and hope to PR right away just by pinching at the proper width. 2x35s are way too wide for me to be ideal. I should be around 45mm and the 2x35s are about 53mm.
Also new PR listings for 20mm Vulcan and 2" v-bar. I will post videos on those for subsequent PRs. If I could set the Vulcan better, my PR would go way up. I'll have to work on that!
Currently I'm training grippers pretty heavily, about twice per week. For general fitness, I am doing modified P90X workouts. I did the program as written from Nov 2010 to Jan 2011. I got pretty good results. I have since modified the workouts to be a little shorter and also cut out two workouts. The end result is four 1-hour workouts per week. If you follow the program exactly it's six workouts and most are about 1-1/2 hour. I think when I finish this round (I'm only in week 2) I will finally have a responsibly built foundation to try and work with heavier weights and try to add a little more power.
So here we go.
Tuesday, March 16, 2010
No replacement for hard work.
I thought I would make a final post here. I have not had the time or energy to blog my workouts this year, but meanwhile I'm enjoying a period of very focused training! I'm simply keeping a paper log of workouts instead. Here is a general update for the major areas I have been training:
Grippers
I anticipate being able to certify on the #3 this year, which is my current top goal. My Kinney-derived training has grip strength through the roof. Wider than CCS attempts on the #3 are about 3/16". But the big news is that the sweep feels like that of a #2. Closing the gripper is no problem--almost effortless--until it stacks at the very end. I have not even begun to focus on fine-tuning the close. I've recently added a plate-loaded grip machine, wrist roller, and TTK. My hands are becoming customized crushing tools, one piece at a time.
Rolling Thunder
This I have not touched but once since hurting my bicep. My bicep is much better and tolerating increasingly intense workouts. I will come back to this eventually, and expect to be basically where I left off because of work on the TTK and thick bar.
Thick Bar
I made myself an axle. This is my new favorite lift as squats have proved to be very hard on my knees. Max is still sub-200 pounds, but I've never done this before. It's fun!
Blob50
I have not touched this in a while either. Again I will expect some carryover from TTK and thick bar. A legitimate lift in 2010 is possible.
Pinch
Just started this again last week and easily lifted 145#. My previous max was only another 10-12 pounds. I will probably do a pinch workout about once per week with Blob and pinch together.
Squats
I have worked up to 165x5 and 135x20, but my right knee especially has been staying pretty sore. I can't tolerate this more than once per week right now and maybe more like every week-and-a-half. I anticipate that I will keep squatting, but probably lighter weights and leave the heavy lifting to the thick bar workouts. I really just want one heavy compound movement and dead lift seems the better choice right now.
There is no replacement for hard work.
Friday, January 15, 2010
bicep update
I made a karate chop motion to illustrate something at work today and felt it right away in my right bicep. Shit.
My drop-dead date on this is my birthday: Feb 12.
I will continue total rest and the contrast therapy until then. If it's not better by 2/12 that would be 3 months dealing with this and I'm going to the doctor.
I'm not trying to whine here, but organize my thoughts and keep a record of when certain things happened.
Wednesday, January 13, 2010
Pity party is over.
I hereby declare me a whiner. I have a perfectly good left arm. And I can alter most of what I want to do and take my right arm out of the equation. Total rest for the right arm; best workout I can manage otherwise. Makes sense to me. Thanks to Wicked, Luke, and Jason for advice on this bicep issue. It really has given me some direction.
Squats
Bar x10 (front squat)
Bar x10 (back squat from here on)
95 x10
115 x10
115 x10
Rolling Thunder (left)
70 x10
105 x10
115 x10
This felt easier than I figured it would after not doing it for so long.
Pinch Block (left)
60 x3
60 x3
Back extensions. Hot/Cold contrast therapy for my right arm. I'm going to try that every night for a while with some Ibuprofen. We'll get this fixed.
Tuesday, January 12, 2010
Something about "best laid plans"
Well, not a lot of workouts are happening. My nagging bicep injury is still nagging.
I did get my new plate-loaded grip machine and foolishly played around with that Sunday night. It really aggravated my bicep, which now feels about like it did in November when this started. I'm going to have the guy who made the machine change the handles so I have to get the machine back to him. That way I won't be tempted to use it either!
So what is the saying about "best laid plans" anyway? They sometimes go awry?
Anyone have recovery tips?
Thursday, January 7, 2010
Squats
Bar x15
95 x10
115 x20
Got me breathing heavy and 16-20 were reasonalby difficult. Felt good. Also did back extensions for physical therapy.
95 x10
115 x20
Got me breathing heavy and 16-20 were reasonalby difficult. Felt good. Also did back extensions for physical therapy.
It's a New Year!
Hello again! Time to start logging workouts again.
I've been fairly active in the past couple of weeks and probably should have done less. My right bicep pull is still not better! I definitely aggravated it with the gripper workout I did on Monday 1/4.
Here are some of my plans for early this year:
Grippers
Right now I only have a long-term goal on grippers. Like a 2-year plan. It's based on Kinney's ideas and right now I just want to plow away and see where it goes. What I want to do is crystal-clear in my head, but I don't think I could type it out if I tried. So you'll just see the posts here and I'm sure you'll see a pattern pretty quick.
There are some key elements that are specific to me, however. One is that I have worked a great deal on retraining my handle position. The form I'm using resembles no-set and I have strictly been closing grippers from the widest starting position possible. I do set the gripper enough to get my ring finger on. Even on negatives, I start by trying to close the gripper as far as possible, then forcing it in and doing the negative. Using this handle position and the increased range of motion, I am performing in the #2.5 range of gripper strength currently. That's with no chalk as well. So as I progress, I'll be able to "re-celebrate" PRs that I have passed before. Like right now, technically my goal gripper is my adjustable BBGM set at 1/4".
When I'm back to closing the #3 in this style, certification will be a breeze. Then it's on to the MM1 and revenge will come in the form of a borderline no-set, hydraulic, handle-griding smack down. See where I'm going with this? Point me at the sky!
Squats
Not surprisingly, I've worked squats into my routine. 20 rep sets. Right now I'm working in the 100# range and it's not very taxing. But I have my 'sploaded disc and sciatic problems to consider. I have been working on form, trying to build a base, and getting my lungs accustomed to the work. It's going pretty well overall. Bullitt's "form check" thread at the GB really helped me dial in my form better. I had some very similar issues. I'm not interested in a max squat, but rather conditioning my body to move the weight and handle the work load. I do plan on pushing myself in a responsible way and that will mean increasing weight to remain challenging. If I had a goal here, I would love to hit 225x20 at some point. I have strong legs. I just have also neglected them for many years.
RT and Pinch
These I will throw in as before on off days from grip. I have not touched either in more than a month because of my bicep issue. My left arm is fine, but I can't see myself coming back to these until my right arm is better. It's just hard to get pumped for a left-hand-only pinch workout!
Here we go!
I will get back to posting as before. Any training that could possibly involve my bicep too much will be left-handed only. That includes grippers. I have to get this thing healed!
I've been fairly active in the past couple of weeks and probably should have done less. My right bicep pull is still not better! I definitely aggravated it with the gripper workout I did on Monday 1/4.
Here are some of my plans for early this year:
Grippers
Right now I only have a long-term goal on grippers. Like a 2-year plan. It's based on Kinney's ideas and right now I just want to plow away and see where it goes. What I want to do is crystal-clear in my head, but I don't think I could type it out if I tried. So you'll just see the posts here and I'm sure you'll see a pattern pretty quick.
There are some key elements that are specific to me, however. One is that I have worked a great deal on retraining my handle position. The form I'm using resembles no-set and I have strictly been closing grippers from the widest starting position possible. I do set the gripper enough to get my ring finger on. Even on negatives, I start by trying to close the gripper as far as possible, then forcing it in and doing the negative. Using this handle position and the increased range of motion, I am performing in the #2.5 range of gripper strength currently. That's with no chalk as well. So as I progress, I'll be able to "re-celebrate" PRs that I have passed before. Like right now, technically my goal gripper is my adjustable BBGM set at 1/4".
When I'm back to closing the #3 in this style, certification will be a breeze. Then it's on to the MM1 and revenge will come in the form of a borderline no-set, hydraulic, handle-griding smack down. See where I'm going with this? Point me at the sky!
Squats
Not surprisingly, I've worked squats into my routine. 20 rep sets. Right now I'm working in the 100# range and it's not very taxing. But I have my 'sploaded disc and sciatic problems to consider. I have been working on form, trying to build a base, and getting my lungs accustomed to the work. It's going pretty well overall. Bullitt's "form check" thread at the GB really helped me dial in my form better. I had some very similar issues. I'm not interested in a max squat, but rather conditioning my body to move the weight and handle the work load. I do plan on pushing myself in a responsible way and that will mean increasing weight to remain challenging. If I had a goal here, I would love to hit 225x20 at some point. I have strong legs. I just have also neglected them for many years.
RT and Pinch
These I will throw in as before on off days from grip. I have not touched either in more than a month because of my bicep issue. My left arm is fine, but I can't see myself coming back to these until my right arm is better. It's just hard to get pumped for a left-hand-only pinch workout!
Here we go!
I will get back to posting as before. Any training that could possibly involve my bicep too much will be left-handed only. That includes grippers. I have to get this thing healed!
Sunday, December 13, 2009
Checking in.
I'm really enjoying this time off. I have spent the last 1-1/2 weeks analyzing my training and making plans for what is next. I have renewed drive for grippers and, big surprise, that will probably be my primary focus. But I am trying to plan a balanced approach to everything else that will not only keep me in better general fitness, but aid in hitting PRs.
My left shoulder is feeling pretty close to 100%. My right bicep is still bothering me off and on so I've been trying to stay away from exercises that involve it too much. So I've been doing lots of light lower body--lunges, squats, etc. I do feel pretty darn good overall.
Luke suggested that I might have pulled my bicep doing RT, which makes sense. I have noticed the pull on my bicep during RT workouts in the past. I'm guessing it did pull it during my 11/8 workout because it was right after that I started feeling symptoms. Makes sense to me. He said a muscle pull like that can take a month or more to heal, so I can be patient.
I changed the name of my blog for a fresh start. I feel ready to take off. Point me at the sky and watch me fly!
My left shoulder is feeling pretty close to 100%. My right bicep is still bothering me off and on so I've been trying to stay away from exercises that involve it too much. So I've been doing lots of light lower body--lunges, squats, etc. I do feel pretty darn good overall.
Luke suggested that I might have pulled my bicep doing RT, which makes sense. I have noticed the pull on my bicep during RT workouts in the past. I'm guessing it did pull it during my 11/8 workout because it was right after that I started feeling symptoms. Makes sense to me. He said a muscle pull like that can take a month or more to heal, so I can be patient.
I changed the name of my blog for a fresh start. I feel ready to take off. Point me at the sky and watch me fly!
Friday, December 4, 2009
Taking a small break...
So, whatever I did to my shoulders and biceps is now a bit of a nag. It's a strained feeling that I notice most while doing everyday things: opening doors, closing drawers, brushing my teeth, drying my hands. It's been about 3-4 weeks now so I think I better back off until it feels better.
I've been keeping up on the high-rep gripper program and doing lots of extensors on my commute. I took a break around this time last year as well and I think I might make it a habit. There is enough going on during the holidays without having to worry about keeping a schedule.
My family is healthy. I have a job. A warm house. Life is good.
Happy holidays all.
Friday, November 27, 2009
Thoughts about Pinch.
I happened to be looking through some old posts and came across this pinch video.
Apparently my 2HP best is this 157.5# lift. I thought I had recently set a PR of 155#.
In watching the video of the 157.5# lift, it appears to be 155 in plates and I must have been counting the pipe as 2.5#. It weighs that much for sure. It's a pretty thick iron pipe.
So I think this is weird. My pinch sure feels like it's getting stronger, but apparently I'm pretty much still where I started. Maybe even a little below. I don't do as many 2HP workouts as I should. But I would have thought that I could have added more than nothing over 8 months of various workouts. I'm clearly only doing enough to maintain and not lose pinch strength.
What the hell? Any suggestions?
Apparently my 2HP best is this 157.5# lift. I thought I had recently set a PR of 155#.
In watching the video of the 157.5# lift, it appears to be 155 in plates and I must have been counting the pipe as 2.5#. It weighs that much for sure. It's a pretty thick iron pipe.
So I think this is weird. My pinch sure feels like it's getting stronger, but apparently I'm pretty much still where I started. Maybe even a little below. I don't do as many 2HP workouts as I should. But I would have thought that I could have added more than nothing over 8 months of various workouts. I'm clearly only doing enough to maintain and not lose pinch strength.
What the hell? Any suggestions?
Blowed up.
Grippers all week on the high-rep program. Right-middle finger is feeling a little bruised. The increased range of motion I'm using just feels normal now. I will log what amounted to a thumb workout from last night. I think this was more taxing because I am still a little sore from RT, but this just blew up my thumbs:
- High rep grippers
- Sledge walking, one handed x2 each side
- Pony Thumbs x2, real slow and it BURNED.
Had a big, fat, puffy hand afterward. The sledge walking is the one-handed way I have seen Paul Knight do. He does it in this video at about 5:20. Really gets the thumb involved. My "sledge" is a 36" pipe clamp with a 2.5# weight slid down on to the clamping parts. Works perfectly. Probably weighs 6-8# overall.
Tuesday, November 24, 2009
Monday, November 23, 2009
Rolling Thunder
And appropriately enough, it's raining here, but not a thunder storm I guess. It's friggin late November in Minnesota and this should be about a billion inches of snow, but it's raining instead. That's cool.
- 70 x10
- 105 x10
- 115 x10
- 120 x10
- Pony thumbs x1
Grippers?
For the next 2 months, roughly, I have chosen to embark on a high-rep program that is currently in testing at the GripBoard. Since I can't post the actual workouts here, suffice it to say it's a lot of reps on lighter grippers. A LOT of reps.
The big news for me is that I am using this program to finally set my idea in motion to "retrain" my handle position. I am doing the reps with form that resembles TNS form.
My motivation for this is thricefold: 1) More range of motion with my pinkie on the gripper, 2) More comfortable handle position and 3) I want to find out if the added range of motion is actually more trainable than I thought.
What I mean by "more trainable" is that closing a gripper this way feels much more natural in my hand. It feels like the natural range of motion for my hand and sweeping motion for my fingers. This has to be a good thing. I suspect the only reason I cannot set gripper PRs with this form is because I have not trained this way--mostly in favor of keeping the gripper in the "sweet spot", which has served me well. However, I think putting the gripper in the sweet spot hurts. It hurts my palm, my middle finger and my wrist. And it has never felt quite right.
So, gripper workouts are happening pretty much every day. I'm sure I will have more to say as things go along.
Sunday, November 22, 2009
15 minutes of same.
I decided something today. I am officially sick of NOT using my body. I'm only 30 and I have more aches and pains then I care to tolerate. So, if I'm going to ache, it might as well be because I actually did something.
My first goal is "15 minutes of same". Every night, I will do the same thing. I will go to the basement for 15 minutes and I will do something. Anything. Bench, deads, burpees, push ups, presses, jog in place, kettlebells... Whatever comes to mind and I feel like doing; I will do that. A big mix of absolutely anything that sounds interesting. But whatever I do, I won't stop moving for at least 15 minutes.
15 minutes of same. I probably won't log what I've done because it doesn't really matter what I do. I just need to do something. Hopefully 15 minutes won't be adequate for long and I can increase the time.
Thursday, November 19, 2009
Pincha
Pretty good workout tonight and it's always nice to get a PR. My 1HP was off and that is what I set out to do tonight. I bailed and switched to 2HP and I'm glad that I did.
- 70# x Warm up
- 120 x1
- 143 x0, x1
- 153 x1
- 155 x1, left thumb tore pretty good. >>VIDEO<<
- Pony thumbs
I hit the pony clamp pretty hard because the thumb tear cut my workout short. I tried to do some pinch block after, but it just hurt and I was getting it bloody. Boo hoo, right? Ha!
Tuesday, November 17, 2009
B and the BLOB
I just love this picture. My 15-month-old taking a shot at the Blob. She only weighs 23lbs so it would be a double body weight lift! She pulled on it and grunted a little. Maybe next time!
In other news, I'm still really sore. It's hard to take time off. My left shoulder is sore and my lats and back are sore today as well. I can't figure out what got me so sore...
Sunday, November 15, 2009
Damn technology!
I'm doing a gripper workout and having some beer and I just made a totally bonehead mistake. I was taking some videos of grippers I have not tried in a while, including the Vendetta 3. I KILLED this gripper tonight and got an excellent video. Instead of watching it, however, I deleted it. It was one of those things where you are thinking through what you're doing, but not thinking about what you're doing. There are about three steps to deleting a video, but I carried on like that is what I set out to do. Dammit. Then, of course, when I tried to just take another video, the battery light starts flashing on the camera. Dammit anyway.
One thing that did go well is that I pretty much breezed through most of the grippers I have. Up to my MM1 and the 164# Elite which are the hardest grippers I have right now.
- HG150, #1, #2 warm up
- T6 x1, easy these days.
- BBGM 155# x1, went for a double and didn't quite get it.
- Vendetta 3 x1, killed. Also calibrated this again for kicks and got 153 again which I believe is the true calibration of this gripper. The sweep is hard.
- Filed BBGM x1, closed it for the first time. This is an adjustable gripper at 1/4" mount. I've never tried it except for at the end of a workout for negs. So I've never actually closed it until now. It's pretty easy at that setting. It's filed quite a bit.
- MM1 replica x0, near miss, mostly due to the bicep issue mentioned below.
My biceps are feeling strained. I think I better rest until they feel better. I think it's from setting grippers, or the severe negs I did the other night left me a little more sore than I thought. They hurt right now.
Thursday, November 12, 2009
Grippers
Was really not feeling the max crush tonight. Attempts at the 164# Elite were off by 1/4" or more.
- HG150, #1, #2 warm up
- T6, 2 singles
- 164# Elite, 2 attempts, both nasty misses
- 164# Elite, negatives x4
- Pony thumbs
I wasn't really feeling this workout so I abused myself a little with the Elite negs. I have not done negs in a while and figured I should add them back in here and there. Each was a good 5-7 sec all out crush. I can keep it pretty close to closed, what I consider the sweet spot for a negative. Left elbow hurts a little.
I wish my strength level was more predictable, or maybe I wish I was a better judge. Before starting I would have guessed that my crush would be on tonight. It was a good workout and it was nice to blast through some negs. But I want to be in a place where I know I will close the MM1 next time I pick it up.
Sunday, November 8, 2009
I must be butter...
Because I'm on a roll! Had a great workout with Luke today and hit another PR that I've been chasing for about 2 years. I managed a double on the #3! I actually did it twice out of 3 attempts. The first was a pretty good miss. Based on that I didn't video the second attempt, which was the best one. Then I got it again on the third and got the video. Thanks to Luke for bringing the encouragement and the gripper -- it was his 152lb #3.
- GRIPPERS
- HG150, #1, #2 warm up
- T6, 1 rep x2
- #3, 2 reps x3. Missed the first set, got the second and third. >>VIDEO<<
- BLOB50
- -42%, 1 rep x2
- -30%, 1 rep x2
- -18%, negative x2
- ROLLING THUNDER
- 125, 3 reps x1
- 140, 1 reps x1, could have been a little higher for a full pull.
- 147.5, 1 reps x0, just went for it.
- 125, 7 reps x1, 6 reps x1
Overall a good workout. I'll be sore for sure. Not quite the marathon that Luke and I will end up with from time to time, but a good amount of work.
And, finally, a double on the #3!
Monday, November 2, 2009
The Pros and Cons of Hitchhiking
My thumbs hate me. Not that I blame them after this workout, but I don't think they'd even help me hitch for a ride.
Tonight I set a new Rolling Thunder PR! I really feel good about this because you--Ye Faithful Follower--may know that I am Rolling Thunderly challenged. PRs are often infrequent and momentously insignificant. Not tonight, however. Tonight I am triumphant.
- Gripper warm up, HG150 and #1
- 70 x10
- 105 x2 singles
- 140 x1, came up pretty quickly, both hands
- 145 x1, xNeg. I should mention that this is 145 in plates. I never count the pin and handle.
- 120 x15, made it on the right, had to assist about 5 on the left.
- Pony thumbs x3, brutal tonight.
Wednesday, October 28, 2009
Grrrrippers.
Good gripper workout tonight.
- HG150, #1, #2 warm up
- T6 x2 singles
- 5/8 GM attempt, bad miss
- BBE @ 20mm x4
- 5/8 SM x3, brutal
I'm in training for 3 days at work, so probably won't workout again until this weekend. I'll probably do another smörgåsbord workout. Little bit of everything. That workout had me sore for a couple days afterward. I think it's good to over do it a little now and then!
Saturday, October 24, 2009
Little bit of everything.
I didn't set out to have a buffet-style workout, but I just kept getting interested in everything sitting around:
Grippers course:
- HG150, #1, #2 warm up
- T6 x1, x2, the double felt pretty easy
- BBE @ 20mm x2, not really feeling it.
- 105 x10, x10
- -30% x2 singles
- -24% x2 singles
- -18%, x0, x3 negatives held at the top for ~7-10 secs.
- Pony Thumbs x3, I'm always feeling stronger on this.
- Tug4 Ring+Pinkie x10, x10
Also, I rocked the burpees between sets here and there.
Monday, October 19, 2009
More Grippers today.
Tonight was a pretty good gripper night so I took some videos and put them together:
Here is the actual workout:
- HG150, #1, #2 warm up
- T6 @ 1/4" x2 singles
- MM1 x3 attempts
- BBE @ 20mm x4
- Pony thumbs x3
Overall, I need to get really serious again. I've been letting workouts slide, taking some extra rest, etc. Which I guess is good sometimes, but not when I have a 2nd date with the MM1 at some point in the near future. It's on now.
Wednesday, October 14, 2009
Rolling Thunder
This was a "not-so-great-but-at-least-I-did-the-work" workout.
- 70# x10
- 105 x5
- 130 x7, 5 only on the left.
Then totally ran out of steam.
- Pony thumbs x3
Maybe I will rest a day then hit a pinch workout on Friday. I've got to find some energy somewhere. It wasn't at the bottom of that bucket of caramels. Hmph.
Grippers
Finally got to a workout last night. I've been a bit sick, a little busy, and a lot lazy.
- HG150, #1, #2, warm up slurry
- 164# BBE @20mm x5, these felt closed briefly, but I think were popping open a little. Probably a step back from the last workout.
- 5/8 SM x3, these feel brutal lately. Mostly on the release when I open my hand.
I hope to get in a RT workout tonight! Burpees are still on track as well. Today is day 24. I think I'm the only one left in the challenge at Draper's site.
Tuesday, October 6, 2009
Grippers
Quick gripper workout tonight:
- HG150, #1, #2 Warm up.
- 164# BBE @ 20mm x5, all closed, felt stronger. Good, solid closes. I'll do 20mm at least one more time.
- 5/8 SM x3
Skipped pony thumbs due to time.
Saturday, October 3, 2009
Nerd Kicks
I finally got a new pair of shoes. I call them "nerd kicks" because I have a few orthopedic needs. Have you ever shopped for orthopedic shoes? Prepare to check your humility, ego, and your street cred at the door. We're talking about shoes that actually appear orthodic; even to onlooking toddlers. "Mommy, why does that man have space shoes?"
I ended up with the New Balance 993 -- their premier running/training shoe. It has a number of mobility and stability features hidden under a sleek gray exterior. It presents itself as a running shoe rather than an orthopedic sailboat.
What is the price of comfort, you ask? $152.95. Probably the same price as every other pair of shoes I've purchased. Ever. Also inside the shoe are my custom-made orthodic inserts and, in the left foot, a custom-made carbon fiber foot plate. (Isn't that what Transformers are made from?) Total cost of inserts: ~$300 after insurance helped. So, yes, I am now wearing $453 shoes. They better make my feet feel better. And transform into a jet or something...
Friday, October 2, 2009
Pincher
The same three Red-Baron-looking planes fly in formation over my house every night. Where the hell are they going? I honestly get the feeling they are looking for trouble.
The big news tonight is with the BLOB50! I finally got a new PR on the deloader. For those of you just joining us, I rigged up my lat pulldown so that it would remove weight from the blob. I first tried to see how much weight would balance with the blob and it was about 82.5 pounds. It didn't seem very precise. Then I can express the amount of weight used to deload as a percentage of the total weight. My previous best was 20 pounds, or -24%.
- 2HP 70# x warm up
- 1HP 70# plus pipe x1, pipe probably weighs 2-3 pounds.
- BLOB50
- -30% x1
- -18% x0, x0, x0 movement, x1 (PR), x0 turned into a negative
- Wooden Pinch Block (same thickness as two plates)
- 60# x5, x8, only made 5 on the left (have done 65 x10 before...)
- Pony thumbs x3
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