IT'S MAY. WHAT'S UP!?

I have not posted in a while so thought I would update.  It's Spring and like everything else, I feel like I'm in transition.  Here are the things I'm interested in right now:

Body Composition
The lowest my body weight got was 145 and that was on 4/28 for the Movement Minnesota Decathlon (where I set a few world records!).  I have opened up my diet since then and gained about 5 pounds.  I decided to give myself enough latitude to gain back up to 155 and then I would decide if I liked how I look.  Well, after gaining a little, I'm not sure I want to gain any more.  I'd like to hang at 150 for a while and work on getting things tights at that weight.  Here is a picture of me at 146#.  I like this look.



Running
This is probably the only thing I'm training right now that is going well, and therefore it's getting a lot of attention.  I've got a 5k signed up and also want to run a half marathon in the Fall.  I have a runner build (long limbs, light build, good endurance) and running makes me feel fit.  My body knows how to do this.  I rarely feel this way about working out.  Currently I'm trying to fit in three runs per week for about 10-12 miles total.


EDT (Escalating Density Training)
I still love this model.  If I look at anything that has gone well in the past 5 months, it was all gains within this structure.  I would like to do two of these workouts per week.  For a while I just want to focus on some exercises I like doing.  Pull ups, push ups, light deadlift, some rowing, power clean.  That's enough for me.  If I get too creative, I tend to get hurt.  There are a few things I'd like to sprinkle in, such as hand stand push ups.  We'll see.  

Grip
Thick bar and pinch lifts are holding my interest more than anything right now, but I can't seem to stay healthy enough to train anything.  Might just be time for some rest.  One thing I know for sure: Whenever I come back to these lifts, I am going to work them in to the EDT structure and start with lighter weights.  I can't believe I never did that.  Also, I have no competitions until this Fall.  I can't go to Nationals despite qualifying, and I have no interest in the World's Strongest Hands events this year.  MM2 would be a stretch goal.

Attitude
A quote stuck with me recently: Only bad things happen quickly.  I'm currently applying this to everything I do.  I believe it will serve me well.

Have a wonderful and healthy Spring! 

FULL CIRCLE

2HP

Well, I've come full circle with my 2HP experiment. 

Last night I did the same 40+ rep workout that I have repeated at different widths for a couple of weeks.  I realized I cannot make 56mm with my combination of inserts, so I skipped straight to 58mm.  My old standby. 

Not only did all the warm up reps feel incredible; I easily lifted the 155# which had stopped me in the previous workouts.  So I moved on to what would be a PR on my plates.  161#.  I clarify that because I have lifted 172 on Jedd's rig, and 178 on Adam's rig.  Around the time I pulled 178 at WSH, I had just hit 160# on my own plates at 58mm. 

So 161#.  I took three attempts.  They all came off the ground, the first one about 1/2 way up and the second two about 1/4 way up!  This confirms for me that I am unquestionably stronger at this 58mm width.  I feel I have given this enough attention that I can stop thinking about it for a while. 

Also, despite the 161# being a max effort--and I got them off the ground--and they were not successful lifts--that's usually the perfect recipe for a tear.  Which has been common problem for me at the 58mm width.  However, last night there were no tears!  I can't exactly explain why except that I did not "lose" the weight; I just had to set it down.  I attribute some of this to getting stronger at the other widths and that helped me avoid a total slip.  Which was also common for me. 

So here I am at 58mm.  Same as it ever was.  I would still like to play with 56mm and will probably cut another insert some rainy day to make that possible.  Otherwise it's time to do more work.

A FEW UPDATES, NEW GOAL GRIPPER

RUNNING
Running is going well and I’ve set a few 5k PRs recently. Next run on the treadmill should be under 25:00 for sure. Overall I would say my conditioning is that of a mediocre runner. It feels great, but if I’m being realistic, the pace is not really that impressive. I am really happy with the progress, which I guess is what matters most. On top of that, I’m pushing myself pretty hard to improve so possibly in the coming months the times will get more impressive.

GOAL GRIPPER
Borrowed a 164# Quad Band from Adam Glass. Not only do I need to bridge the gap between my 155 BBGM and my 167 BBE, this will help prepare me for another run at MM2. The sweep on this Quad Band is wicked nasty. First real workout will be this weekend, and I’ll get a baseline video. I predict about a ¼” miss initially, which is an approachable gap. The sweep is going to “eff” with me.

BODY FAT GOALS
My weight has settled in at 148-149 every day. I have not been out of that range for quite a few weeks. Strength training is still going well in theory, although I lost about 2 weeks recently where nothing was gained or lost. First week was a bout of “neuritis”. The bullcrap diagnosis for some of the nerve pain I’ve been getting in my arms. I only say bullcrap because I’ve never heard of this before and neither has anyone else. Something else is going on, I’m just not sure what. So I mainly focused on running that week. The week after that I got horribly ill. Probably an influenza virus. I’m still on antibiotics and strength is back. Stamina might be taxed a little, but that is coming back too. I am pretty sure I still saw an improvement in abs definition during this time. Maybe from being dehydrated…ha! I know body fat is still creeping downward slowing because I’m getting more vascularity in my abs, legs, arms, all the time. There is still a pesky small amount right at my belly button. I’m not sure what it’s going to take to get that. Maybe just more time?

2HP
I think I’m closing in on the optimal width. I recently performed the exact same workout twice in a row, once at 52mm and then again at 54mm. The workouts were identical. No tearing and I could not lift any more or less at either width. I still did not pull a PR on my plates however. That is really the ultimate goal. To pull 160# on my plates and not tear. This time of year still sucks for friction lifts. I might just have to wait until this summer when it’s a little more humid. I’m not ruling that out as a variable, but would like to pull a PR no matter the time of year. Next workout is at 56mm. I will probably do it once at 58mm as well just to make sure what I’ve learned about hand position won’t eliminate tears at that width, which has historically been my strongest.


Now, GO OUTSIDE!

GRIPPER PR

Over body weight gripper PR.

155# BBGM closed at 148# body weight.

I decided to just forge ahead with my right hand gripper training and ignore my left for a while since it's so tweeky right now.  Managed a PR in the process!

2HP AND OTHER DELIGHTS

I have a few thoughts to post about.

GRIPPERS
Something about grippers doesn't agree with me lately.  I'm still interested in them, but training them with any intensity seems to bring on some nerve symptoms that I do not enjoy.  And by "with any intensity" I mean even one decent workout...per month...  The symptoms are identical to the problems I was having last Fall and a doctor at that time called it "neuritis."  General inflammation of the nervous system.  I've been crippled by some sickness for about a week, and the doctor said that being ill can bring this about, but I just think it's stupid that apparently I get "neuritis" a couple times per year and nobody else has even heard of the condition?  Sounds made up to me.  And it seems specifically irritated by grippers.  So I need to get a second opinion, or continue to focus on other things like 2HP, or both.

VOYEURISM
I've recently found the value of reviewing photos or video of training.  Not only my own, but others as well.  Initially I was looking for ways to improve my 2HP.  More on that to follow.  Recently I was reviewing the Frostbite Challenge photos.  I noticed in all my bearhug deadlift pictures that my legs are way too wide.

This is not a powerful position.  You look at every other competitor, most of whom are otherwise accomplished heavy lifters, and their shins are almost totally vertical.  Duh.  I need to be more mindful of this for any lift.  I think my feet are too wide in a 2HP lift, for example.  Take video of your training sometimes; it can be priceless!  You don't know what you don't know.



TWO HANDS PINCH
So I've had some super-bug for the last 7 days.  Antibiotics finally kicked in and won the fight.  But this afforded me entirely too much time to lay around and think about training.  One thing I believe will make all the difference in my hand positioning.  Usually my approach to setting up has been to get the back plate in the right spot on my thumbs and then get a good, deep wrap with the fingers.  What tends to happen is that the finger side of my hand gets too much ground because I'm not paying attention.  Think of it this way: the whole point of a pinch lift is that your fingers oppose your thumb like a sock puppet talking.  The more ground your fingers get, your hand starts to straighten out like a karate chop.  You're simply not going to be able to squeeze as hard.  I guess others keep their fingers opposing their thumb without much thought, but somehow this is not natural for me.  (Like the leg position for power mentioned above.  Others have already thought about this, or don't need to think about it, but apparently it's not natural for me...or I needed to think about it!)

So after I've already set up poorly, once I begin the lift it gets even worse.  I think this is also why thin widths felt ultra-super-crappy-lousy for me.  I tried setting up on 52mm today with a focus on keeping my fingers evenly opposing my thumb.  I only lifted the empty pinch apparatus, but the grip did feel totally different with this setup, which I felt was promising.  I am immediately going to test this more.  So this is what I think about when I'm deathly ill; sock puppet talking versus karate chopping to help your pinch lift.

FROSTBITE PHOTOS
Finally, here are all the Frostbite photos.  There are some incredible shots in there.  Thanks again to Adam Glass for having a pro on site to shoot the contest.  This is one of my favorites.

 

FROSTBITE CHALLENGE

The Frostbite Challenge was this weekend and it was a doozy.  Adam has a knack for putting together unique and challenging contests and this one was awfully demanding.  In general I feel it was because the events were either heavy, or endurance based.  There were no gimmes like MMS grippers, which is honestly about 20 minutes of rest with only seconds of one-handed effort.  The events:

Bear hug deadlift - Heavy.
Rolling Thunder - Heavy.
Three grippers for max reps - Endurance.
Feats of strength medley - Heavy.
Endurance medley........you get the idea.

So the contest as a whole was very taxing on the whole body.  Guys who were strong in general did well despite not having trained for the events; or trained grip ever.

For my own performance in the lightweight class (82.5kg), I placed 2nd to Ryan Pitts of Strongergrip.com.  I was really happy with that finish.  It's hard to hang with Ryan.  He is so well-rounded that I never feel too bad finishing second over the course of a whole contest.  It is my mission in life to beat him however, which I've only done once at WSH Leg 2 when I won the whole contest.  But regarding Ryan, one place he usually racks up a ton of points on me is the feats of strength medley.  This time I tied him even 16/16.  I'm not sure we lifted the exact same things, but the score was the same.

In the bear hug deadlift, I was really happy to get the 197# opener off the ground.  That was a tough lift.  It took me two or three of my attempts and some tips from the crowd.  This may be a 78kg class record, but largely due to the fledgling nature of the class.  This contest would have been the first time the lift was contested since the 78kg class was added.

Another highlight was EASILY getting the 200# 2" V-bar in the feats of strength medley.  This is a Nationals qualifying lift.  I missed the #3 MMS close by a millimeter at most!  I really wanted that.  REALLY wanted that.  At least I have one Nationals qualifying lift under my belt.  Two to go.

As far as the Frostbite Challenge, it was an excellent contest.  Well run and exciting.  I love competing.  It always energizes me to train harder and have a better showing each time!  
        

MISFIRE

I'm having some neurological misfire symptoms again similar to what was happening back in September.

They symptoms were pain in the forearm flexors and lingering numbness, twitching, burning, itching, and pain in my thumb, ring, and pinkie fingers.  Nothing came of this last time.  The hand specialist I saw thought it might be "neuritis" which he described as a general irriation of the nervous system that can manifest itself this way.  He also thought it was not carpal tunnel. 

I was reading about cubital tunnel, which is the same thing as carpal tunnel except with the ulnar nerve getting trapped in the elbow.  Except with that it doesn't seem that the thumb should be invovled.   

I think I'm going to look into Graston Technique again.  This is a therapy that can really help carpal tunnel type symptoms by breaking up adhesions in the forearm.

OUCH

I've pinched way too many days in a row.  Left forearm has a pretty good tweek.  Time to take about a week off.  In fact, I think I will just rest grip-related exercises until the Frostbite challenge on 2/24.  Thankfully, 2HP will not be contested.  I've not come to terms with any width at this time.

I need to spend more time at 52, 54, and 56.  If I was forced to compete right now, I would probably try lifting at 54 or 56.  Those two both feel okay, seem to not tear, and are comparable to 58 in terms of weight coming off the floor.  I'm not sure 56 is even a choice though.  I can't remember.

What I have found for sure is widths that have me lifting less.  50 and below seems to really suck for me.  And now I've pinched too many times in the past week to know where I'm at anyway.  Definitely not feeling very fresh.  So I will table this for a little more than a week and then pick back up at 54.  That's the width that I have the most hope for right now.  I seem to lift as much as 58mm, but without tearing.

PINCH WIDTHS

So my plates are 6mm each for 12mm total and my spacers are either 8 or 11mm.  I can make more widths than I thought.  I made a chart of all the possible combinations and can make the following widths:

44 45 47 50 53 55 56 58 61 64 66

There are certainly good enough choices here to approximate (or hit) the legal widths that will be available at a contest.  50mm is all set up for the next workout.

MORE TWO HANDS PINCH

I just watched a ton of 2HP footage between Chris Rice, Jedd, Adam Glass, and as many others as I could find.

One thing that I noticed is that at 58mm my slip into what Chris Rice has called "2nd position" is huge. The expert lifters above have very little slip from their initial setup. I'm sure this contributes to tearing as well. Any footage I can find of my own lifts all show this significant slip.

Consider this video from Nationals: >>>LINK<<<. My initial set up is real deep and my fingers are mostly at a right angle from my hand. The plates slip down until my fingers are at an acute angle, then my grip holds. To me this highlights that the fingers have a better leverage advantage for me in that acute angle position; which is what I was driving at in the previous post.

Also, I did a bunch of lifts at 48mm. This felt like total garbage and I actually failed to budge 80% of my max. The lifts that came up slipped significantly and were very heavy in the fingers. This taxed my forearm flexors in a very uncomfortable way. My friends at the GripBoard have mostly confirmed this is a bad thing. 48 is too narrow. So then I jumped to 54mm at the same weight and I could at least get a full lift. However my left thumb tore after only a couple of lifts. The wrap felt better, and I wish I was more aware of any slippage at the time. My goal for the next workout is to warm up at 54mm and then compare that to 50 or 52. I have weird spacers (old conveyor belts) and cannot make both widths. I actually think I can only make 51mm which might be a reasonable approximation of wither width. I hate that I cannot get the even widths exactly.

Another few takeaways from the footage I watched: These lifters were mostly bent over the apparatus to start. Bent at the waist and not as much at the knees. Elbows are bent and stay back toward the body. During the lift, the angle of the elbows did not change. I KNOW this kind of bent arm lifting is crucial for GripTopz lifts like the stub and penny. If you let your arm straighten then you lose strength. I just might not have the upper body strength to accomplish this on 2HP, but I did notice in my own videos that my arms straighten considerably. So it seems the lifting is largely done by the legs and back, and the arms and hands are just “hanging on for dear life.” This makes sense; and I think I mostly do this, but can probably give it more attention.

TWO HANDS PINCH

I am incredibly interested in 2HP lately; and pinch feats for that matter.  In the past weeks I have experimented a lot with different pinch widths.  While at Adam Glass's gym recently, he made an observation that stuck with me.  He said strong gripper guys tend to favor wider pinch widths because they can take better advantage of the torsion offered by the ring and pinkie fingers--which are the gripper "deal closers."  As these same people develop stronger pinch strength, they will likely tend toward a narrower setting for the best mechanical advantage.  

Here I sit with a decidedly average-size hand, but have been pinching in the "wide" range.  My standard has been 58mm.  Not a ton of people pinch wider than that, and if they do I would expect them to have a massive hand; Chad Woodall, et al.  I settled at 58mm not necessarily because it felt best, but because more weight came off the floor.  Chris Rice has prepped me that it will sometimes be this way.  I mean, that's what it's about right?  More weight?  

However, based on Adam's comments, I feel that I might be doing myself a disservice at 58mm.  In David Horne's pinch DVD, he goes through a simple way to measure your hand to get a starting 2HP width.  An educated guess.  Then through experimentation you can see what width exactly brings the most weight off the floor.  If I measure my hand this way, I come up with 46-48ish millimeters.  What I noticed is that when my hand is in position over 58mm, it becomes a noticeably open-handed lift for me.  I did an experiment where I positioned my hand on the 2HP at 58mm and then did my best to hold that position for a photo.  The fingers and thumb are sharply angled away from each other almost like I'm ready to pick up a blob.  This simply cannot be ideal:

The lines I drew don't mean anything except are meant to highlight the angle of the fingers and thumb.  The picture on the right is what my hand would look like if the fingers and thumb were opposing each other better.  If I measure the distance where the 2HP would be during the lift, that space is roughly 46-48mm; keeping in mind the edges of the 2HP plates would squish into the skin some.  Which reminds me of another priceless nugget from Chris Rice: if you're tearing often, you're probably too wide.  I tear every workout.

What makes the most sense to me is that I would want to be just barely outside that distance where my fingers and thumb oppose each other.   Maybe only by as much as a millimeter or two.  Any wider and I'm lifting blockweights like the photo on the left.  Any narrower and I've given up the sweet spot (a bit like trying to close a filed gripper maybe).  

My goal for the next couple of weeks is to do a lot of pinching at 48-50mm.  I will be shocked if this does not pan out.  I have a decent baseline on my set-up for 58mm.  166 is the most weight I've ever lifted.  156 is the most I've ever pulled consistently in training.  146-154 is the most I've been able to get lately (but I did make the mistake of stripping off all the seasoning because I was not happy with the finish).  My plates are reasonably seasoned again, at least back to where they were when I was getting 156-166.

I'll post some results when I have some.    

GEARING UP FOR 33

My birthday is approaching and I'll be 33 this year.  3 kids, oldest is 5.  More gray hair all the time.  Although I got my hair cut this weekend and the lady said I have thick hair and she thought not much more might ever fall out.  I muttered "yeah right" to myself.  I also just celebrated a 10-year wedding anniversary with my fitness goddess wife.  My wonderful wife is as dedicated to training and a healthy life as she is to our commitment to each other.  You're amazing, Lady.  

Something I will celebrate this birthday is that I've never been in better shape.  Body weight is hanging tough right at 150 lbs.  I bottomed out at 149.50 lbs.  The recent difference is that I feel I've transitioned from sparing muscle during fat loss, to building muscle as part of changing body composition.  I say that because I've been 150lbs for a couple of weeks now, but continue to see strength improvements in the gym and physique improvements in the mirror.  Legs, arms, back are looking more muscular.  New vascular road maps are being charted..everywhere.  Hold out body fat is limited to right around my belly button and love handles.  Very localized and not barely enough to pinch.  Abs definition is getting better all the time (if I'm being honest, this is one of my major goals).  I know a picture is worth a thousand words, but I'm not ready to take one.  I think by the end of Feb things will be pretty jacked.  I'll post a picture once I'm content with what I've accomplished.

Diet is still the same.  No junk.  No sugar.  No gluten.  No dairy (except whey).  No fruit.  I have not limited intake, but everything I eat revolves around those limitations.  I can't say that I never cheat.  I'll eat a dried apricot here and there, or put some half-and-half in coffee some days.  I think this is good for mental health as long as the cheats are mindful and not a slippery slope out of the diet.  I am especially prone to slippery sloping, so I try and be especially mindful.

I feel powerful in the gym.  Pull ups and push ups are all done with added weight.  My last pull up workout was with +20lbs and last push up workout was +25 lbs.  As I mentioned a couple posts ago, I've been lifting a little heavier and not doing EDT workouts exclusively.  Running conditioning is getting better too.  Running feels good.

Most of my grip training has been pinch related.  2HP reps, 1HP reps and negatives, TTK, assisted pinch pull ups, blob isos.  I've also added grippers back in and max crush is probably in the mid-150s right now.  I'm really happy with that because it's well over body weight!  Some recent highlights are a 153# GHP L7 close and I got 74# off the ground in 1HP.  Thursday night I'm going to Adam's gym for a 2HP test.  I really (really, really) hope to pull close to 180 on his rig.  I have evidence that my pinch numbers are up right now (like the 1HP progress) and I want to have confidence in my training.  Hopefully my feeling is confirmed.

Otherwise I just feel good.  I am ready to be 33.  I will own it.

Some things I hope to accomplish as a 33-year-old:
* 120% body weight 2HP (roughly 180 at 150).  I hope to be the first.
* MM2 cert
* Blob lift (this is a long shot, although I really want to bring up thick pinch)
* Set a few 74k world records!
* Achieve Elite status if a lightweight qualifier is offered.

Cheers to another year in training!
 

GHP LEVEL 7 GOES DOWN!

153.68 RATED AT 149.50 BODYWEIGHT

GOOD TRAINING WEEK

149.50# on the scale today, so I guess it happened.  I'm in the 140s!  I do hope to get out of the 140s soon.  I've increased my eating, but still all clean.  There has been no rebound in weight despite the increased intake.  Hopefully, then, it's just helping me recover and grow.

I lifted heavier this week and I feel that went well.  I felt strong and got nice and sore.  Even things like pull ups I tended a little heavier, doing sets of 8 with a 15# dumbbell hanging.  Push ups I used a 25# plate on my back.  Otherwise I did some heavier benching, dumbbell rows, and a bunch of other stuff.  Heavier dead lifts tonight.

That GHP Level 7 from Adam was 153.68.  Lighter than I expected, but I suppose you have to overcome that 3" spread.  Maybe that's what makes it feel a little more.  I do hope to get a solid close on that Sunday.  Watch for the video.

TIME TO LIFT HEAVIER

Weight has been holding right at 150# despite the fact that I not depriving myself of any clean eating urges. For the first time I had to drop the balance on the medical scale to 100# and double check that I was not in the 140s! I have absolutely no desire to weigh 140-anything, but still have some body fat on the mid section that I would like to lose. Not much, mind you, but it is there.

So I have switched my workouts to try and balance this a little. For the past 8-12 weeks I’ve been doing EDT workouts which have been extremely effective in stripping fat while increasing strength. For a few weeks I am going to use increasingly heavy weights with decreasing reps in the 6-10 range. If fat loss stalls for a few weeks, that’s fine. I’ll be looking to gain a little size and brute strength (although nothing I do should be called “brute”).

Core workouts are still 3 times every week.

In gripping news, I’ve got a bunch of grippers from Adam Glass to rate, including some GHP grippers. I played with them last weekend and had a great attempt on the Level 7, which Wade felt was inconclusive for a good close. I agree, it’s hard to tell. I will hit a good reps-based workout tonight and then rest grippers until Sunday and try again. I’ll probably postpone my next pinch workout until that day as well. I’ll post the rating for the Level 7 as soon as possible. My guess is that it’s 156. The video of my GHP attempts from last week is below.

Finally, I’m looking for gripsters to follow on Twitter. My username is @GRIPMASH. Give me a shout.



155# BBGM and 2x35s pinch

Hit these in a semi-casual workout today!

This is the highest over-bodyweight gripper close I've accomplished so far.  I was 162 when I closed a 164 BBE.  This was 155# BBGM at 151# bodyweight.  Grippers are coming back nicely.  Middle finger felt great.

The 2x35s also came up again today, both hands.  That felt really good.  RH slipped a little at the top.  Pinch is probably as strong as it's ever been.  

My son, Mr. Meatball, is a big help.

FORGOT

I totally forgot to mention some other stuff I've been doing recently.

After I took that pinch vid below, then I got 157.5 about half way up. 

I tried to pinch 2x35s as well and got those about half way up.  They'll come up all the way again probably next workout.  I have not been able to pinch 2x35s for quite a while so it's nice to see that come back.

Also closed my 139# BBSM last night easily, closed my 151# BBGM, and almost closed a 155# BBGM.  So gripper strength has hung on okay despite taking all of December and January so far off from grippers.  The time off is because my middle finger was bothering me and I wanted that to heal.  It feels great lately even after testing myself some on grippers.

Push ups I've been doing with 17.5# sitting between my shoulder blades.  Those are feeling strong and I'll keep going up in weight.  During a 15min EDT session I'll do 50-100 pushups depending on where I am in the cycle.  Paired with a bicep exercise.

Pull ups I've been doing wtih 10# hanging on me, but honestly more than that because I'm using a chain to hold the weight.  Durning a 15min EDT session I'll get 50-100 pull ups as well, paired with a tricep exercise.  Pull ups feel real strong as well.

Here's to good-ole-hard work!  Cheers!

 

PINCH TONIGHT

I've mostly been doing rep work in gloves, but decided to see what I've got for a max lift right now.  I pulled 152.5# at 151# body weight.  Not stellar when my PR is 179#.  HOWEVER, this is just about as much as I've ever pulled on MY plates.  They are still pretty slick.  From past experience, when I go pinch at Adam's gym for example, I gain about 20# on his seasoned plates.

  

NEW PINCH GOAL - 120% BODYWEIGHT LIFT

Weighed myself at the gym again today and down to 152 pounds! That’s the lightest I’ve been since I came through that weight growing up.

So now I’m wondering if I need to hit the panic button?

My goal here was to trim body fat and I’ve certainly done that. I have not reached my physique goal--which is admittedly intangible--but I’m basing my satisfaction of this goal on what’s in the mirror. I’m likely sitting at 10-11% body fat right now.

The 152 bodyweight is also coming off this past weekend where I didn’t change WHAT I was eating, but I was more generous with portions in the spirit of recovery.

For the next couple of weeks, I think I am going to up my protein intake and see what happens. I’m worried about losing muscle at this point even though I have no evidence that is happening. Any lift I train is improving in my EDT workouts.

In other news, I have a new primary 2HP goal. This nifty list was just started at David Horne’s site.
>>>LINK<<<

I am currently training pinch harder and with more purpose than I ever have in my life. A 3 pound PR at my current bodyweight would be a 120% bodyweight lift. I’d like to take first place on that list. I feel it represents my current goals. Owning my body type and being as strong as possible with what I’ve got!

PINCH PULL UPS

Here is my pinch and thick bar pull up rig:

And here is a video of how I have to train pinch pull ups right now.  I can't quite hang on them yet unassisted, so I've been doing sets of assisted by lifting with a leg.  It's most taxing at the bottom of each rep where the leg is the least help.  Training this way is helping me get used to the motion and is still very taxing on pinch strength.  I usually do about 5 sets of 5 this way on my pinch days (twice per week right now).  Here is the video, during a G'n'R guitar solo no less that happened to be on the radio ;)

WHAT'S GOING ON?

Hey, this is about it for 2011.  Buh bye.

My training is going really well.  I've been focusing on the EDT workouts and working in some 2HP, axle, levering, and very light grippers.

One of my major goals right now is a physique goal.  Essentially I want to drop bodyfat.  Call it vain, but I want it so I'm going for it.  The EDT workouts are great for this.  I really tightened up my diet and that has made all the difference in the world.  No dairy, no sweets, no fruit, no gluten.  I've been eating this way for about a month now and have never felt better.  I started running again as well because I had a ton of pent up energy.

I also lost about 8 pounds during December!  Right now I'm down to 154-155lbs.  I can't remember the last time I was this light.  Probably in high school.  Abs are popping.

Meanwhile, all the lifts I'm training are improving.  Push ups and pull ups for example I've started adding weight and increasing density in the workouts.  My core workouts have made it possible to deadlift again.  That feels strong.    

I just got another 1HP block from FBBC and will rig that up with my wooden pinch block so I can start training pinch pull ups.  That's something I've wanted to do for a while.

2HP I have been training in gloves and really like that.  I can do more volume without the skin tearing.  I have not tested myself on the actual lift since the Fall Decathlon.  I hope to be pulling 180-190 in early 2012.

The 82.5kg class is going to be a fun place to be during 2012!  Looking forward to next year.  See you there.

Escalating Density Training

I stumbled upon Escalating Density Training about 4 weeks ago and have been trying to learn more ever since.  Turns out Andrew Durniat gave a talk about EDT after the Gripmas Contest last week!  There is a summary of the talk at Josh Dale's Blog, the Peoples' Dietitian.  This list of advantages quoted from Josh's write up is exactly why I've been training this way:

Advantages

• This system works great for those trying to get stronger without putting on additional weight
• This system also lends itself to those wanting to lose fat/exercising for body composition
• Everybody has 10-15 min/day. I repeat EVERYBODY has this much time and if you say you don't you're a liar.
• It has a built-in deload week to avoid burn-out and injury. Do you have a scheduled deload week in your current program; it's a yes or no question.

HAPPY HOLIDAYS

I'm taking December off from grip training, but still working out otherwise.  Hope you have an excellent holiday season.

GRIPPERS

3x1@90% (3 second overcrushes), used a 149 BBGM
3x3@70% (speed), used my #2


Demanding workout!  Speed was better than with the BBM.

GRIPPERS

5x5 #1 (recovery, 50% gripper)

>>> so apparently I can't follow simple instructions. This should have been 5x3 but oh well.

GRIPPERS

This is it...home stretch for the MM2.  I have six workouts planned that should just fit in prior to the cert.  Might look familiar to some of you who have been paying attention to the Mash Monster ladder recently!

5x3, 123# BBM (speed, 75% of max)

DECATHLON RESULTS

This decathlon exposed my exact same weaknesses as last time! Heavy lifts (axle, plateau buster), thick bar, and pinch feats.

Axle and plateau buster I did not push anything in order to protect my back. I only even took two lifts on each. My 2HP has increased a lot since last time, but I still could not lift hardly any of the blobs, thick bar, etc in the medley.

The decathlon sets up some interesting challenges. Like doing grippers for reps right after a rope hang to failure. Insane pump on the forearms. I then went straight over to the 2x45s for time. Very challenging!

Here are my full results:

MMS Grippers - 158lbs #3, 2nd place, contest PR
DOH Axle Deadlift - 250lbs, 7th place (only took 2 lifts)
2HP - 165lbs, 2nd place, (no explanation why this was off so much)
GripTopz Hub - 43.02lbs, 2nd place
2" FBBC V-bar - 195lbs, 6th place (pulled lefty to protect a sore RH finger)
Grippers for reps - 168 points, tied for 3rd place
Rope hang for time - 91 seconds, 2nd place
2x45s pinch for time - 22 seconds, 6th place
Plateau Buster one hand deadlift - 283lbs, tied for 10th place
Medley - 16 points, tied for 5th place. 

Overall:

Final points (out of 1,000) along with NAGSA total (gripper+pinch+axle)
1st Place Ben Edwards 866 points ---- 643.86 lbs
2nd Place Ryan J pitts 865 points ---- 624.8 lbs
3rd Place Dustin Williams 792 points ---- 543.72
4th place David Dellanave 758 points ---- 558 lbs
5th place Matt Cannon 730 points ---- 573.01 lbs

DECATHLON TOMORROW

Fall Decathlon is tomorrow, hosted at Adam Glass's gym The Movement in Plymouth.

I am most excited to meet Ben Edwards who is traveling from Kansas to compete despite being injured.  Ben has been a good friend and a great help to me in this sport, but I've never managed to meet him!

As far as the contest, I'm nursing a couple of nagging issues and will simply bring my best tomorrow.  Any PRs or good performaces I will take as they come, but not expecting much.  I've actually got a shot to place pretty well because Adam Glass is also injured and can't compete.  I could take 2nd if Chris Mathison shows up.

I will be taking token lifts in the axle deadlift, 2" vbar, and plateau buster in order to protect my back.

Should be fun!

Last Decathlon in May, Ryan Pitts of StrongerGrip.com beat me by an incredibly narrow margin.  I would like to take him down.

CHEST/SHOULDER CIRCUIT

4 rounds of the following:
20 x push ups, various
20 x abs, in-and-outs
10 x 10# lateral raise palming a kettlebell

Low energy today.

LEG CIRCUIT

5 rounds of the following:
20x lunges
20x BW squats
30 sec wall sit


>>> Sweaty some.  Rest/Ice/Motrin on the middle finger is going well.  Pain is less all the time.  Plan is to still give this two full weeks of rest.    

GRIPPERS

HG150 x10, x10, x10
#1 x5, x5
BBM x2

BBE attempts x2, misses

Adjustable Filed BBGM @ 4mm, x2

>>> I've got some nagging trigger finger on my right hand middle finger.  This has been getting worse and I think I need to take maybe two weeks and heal this.  Ice, Motrin, and tape it to another finger when possible is what the doc said.  I can do that.  I have maybe foolishly been ignoring this a little, but now it's time to pay attention.  I need it to be 100% if I'm going to nail the MM2.  Might have to let Juha go ahead of me so that I have time to heal this properly.

SHOULDERS/BICEPS CIRCUIT

4 rounds of the following:
15 x 25# dumbbell military press
10 x 25# hammer curls
10 x 10# rear felt fly
20 x abs, in-and-outs, arms raised

Also:
20 x back extension physical therapy.

>>> felt great. I'm not trying to kid myself with these shorter workouts, but this is SOO much better than doing NOTHING.

GRIPPERS

HG150 x10, x10, x10
#1 x5, x5, x5
BBM x1, x3

>>> This felt like garbage so I stopped.  Will save it for another day.

CHEST/TRIS CIRCUIT

3 rounds of the following:
20 x push ups
15 x chair dips
20 x Abs, in-and-outs

LEG CIRCUIT

5 rounds of the following:
20x lunges
10x BW squats
30 sec wall sit

Also:
2x20 back extension therapy

CHEST/BACK/2HP CIRCUIT

5 rounds of the following:
10 x push ups
5 x pull ups
5 x 2HP, 135lbs, 59mm

>>> I realized that this is the kind of workout I could be doing ALL THE TIME.  What the eff is wrong with me?  Left thumb tore on the last set.  Only real rest was to re-chalk for 2HP.  Decent little short little workout.

GRIPPERS

Warm up
HG150 x10, x10, x10

Working set
#3 @ 15mm choker reps, RH/LH
5/5
5/4
5/5
5/3

BBM (123#) MMS reps
6/6
9/5
9/3
6/5

>>> Kind of a heavy workout.  Ended each BBM set with a hold on the last rep.

GRIPPERS

Did this workout Monday night, but have been too sick to log it.  Some sort of virus ripped through my family once again!  It seems like once a month.  I think we're being natural selected.

Warm up
HG150 x10, x10
#1 x5, x5, x5
BBM x3

Working set
BBSM x2
BBE x2 attempts, both misses
BBM x9
#3 x1
#1 x40

>>> Decent workout, and now I know why all my strength wasn't there.  Because I would be puking within hours!

GRIPPERS

Warm up
HG150 x10, x10
#1 x5, x5
BBM x3

Working Set
BBSM x2, x3
#3 x miss (not surprised after BBSM reps)
BBM x6, x7, x9

a few hours later...

SM x2 singles
#2.5 x2 singles
#3 x2, x2, x3 (third rep was a miss, forced in)

>>> I was rating grippers for someone and there was a nice #3 in there.  The first set of two was a solid close, a wide pause and another solid close.  Since that went so well I took video of the next two attempts at reps.  I really wanted three and I think I could have maybe even done four if I had not worked out earlier in the day!

PINCH

2HP @ 52mm
I realized that I still have one of my 1/4" spacers loaned out and cannot make 58mm right now.  So I tried pinching at a different width.  Felt like garbage!
45# x10, touch and go
95# x5, touch and go

33# blob
5 regular lifts
5 lifts with +10#.
It's crazy that I could lift this 43lbs fairly easily, but my 42.5 fatman I don't feel like I'm anywhere near budging that thing.  Shows you how much the width and roundness matters!

GRIPPERS

Had a good workout and had a good attempt on my 167# Elite:

HG150, no set, x10, x10
#1, no set, x5, x5
BBM x3 singles
Vendetta 3, x3 singles
167# BBE, 2 attempts, video is from the first attempt.

Still from the video.  Not a very big gap to close! 



CHEST AND BACK

Below the thunders of the upper deep;
Far, far beneath in the abysmal sea,
His ancient, dreamless, uninvaded sleep
The Kraken sleepeth...

Finally, today, I rise to the surface to write about a workout I did instead of best laid plans and excuses.  By the way, if anyone knows how that poem ends, you may think I only surfaced because doomsday fires have made the depths uninhabitable.  That's not so far off, actually.  What actually happened is this sluggish form I've been molding for the past month took on a climate of its own which was rather inhospitable.  In other words--19th century British poetry aside--I feel like shit.  So much so that I embarked on a quest for my mojo.  I got a flavor of mojo from this workout, but the rest is still out there.  

CHEST AND BACK 

Push ups, 9 sets, 111 reps

Pull ups, 6 sets, 52 reps

Workouts are bodyweight exercises based loosely on P90X videos, which I love.  For me right now, it's about using my body and feeling good.  This workout felt good.  I'm only going to track general numbers for now.  Mmm, mojo.  Thanks, I'll have another.

  

World's Strongest Hands, Final Result

The World's Strongest Hands series is a contest derived by David Horne of England; a grip legend in his own right, and consequently this year's overall Champion.  


The contest takes place over three legs, one each during August, September, and October.  On each of the three dates, the exact same events are contested Worldwide at 11 different sites.  Numbers are compiled for each date and ranked, then after all three legs were complete, the numbers are combined for an overall winner.  I missed leg 1 due to sickness and only recorded a score in legs 2 and 3, which were both great days for me.  


There are three classes: Open, Lightweight, and Female.  I competed in the Lightweight class, which is 82.5kg (181.5 pounds) or less bodyweight.  I averaged 165lbs and was one of the lighter competitors.  


Overall I placed 5th in the Lightweight Class!  This was in a field of 30 competitors Worldwide.  


I am INCREDIBLY happy with the 5th place finish. Even if I had of recorded a score in Leg 1, there is enough of a drop-off that I would still be in 5th.  Feels right for my performance. Very, very happy with 5th. I need to bring up my 2HP, but the GripTopz events suited me well. 


My proudest accomplishments during this contest series:


1st place finish at my local Leg 2 contest, Movement Minneapolis.  
2HP PR of 179.03# which put me over 80kg for this lift.
5th Place finish overall for 82.5kg class. 


Thanks to all who competed to make this a successful series.  Also thanks to my local promoter, Adam Glass, who hosted all three Legs at his gym.  Finally, thanks to David Horne for making the event possible.  

World's Strongest Hands, Leg 3

I had a good day of lifting, despite being an injury-laden slug for the past month!  I am very happy with how I did.  Here are my results:
3rd place locally, Movement Minneapolis
4th place, 82.5kg weight class Worldwide
27th place, Open Class, Worldwide

EVENTS
Vulcan @ 20mm             Level 14 (PR)            29th Worldwide
Two Hands Pinch           172.95#                    40th Worldwide
GripTopz Shallow Hub   44.26# (PR)               29th Worldwide
GripTopz Stub                40.30#                      18th Worldwide

I think I got lucky in Leg 2 in that my final weights were perfect picks for my strength that day.  My strategy was sound for this Leg, but not surprising the polished strength was not there.  So I believe I did as well as I possible could have.  Very happy.  Missed L15 on the Vulcan, but I've never closed anything higher than L12 on my Wasp spring.  2HP was a huge PR last leg and to get over 170 again was encouraging.  I got 179 off the ground twice.  Shallow Hub was a huge surprise.  I had done a little training on a plate at home and was INCREDIBLY happy with an over 20k lift.  I got 47# off the ground.  Stub was just under my PR from Leg 2 which was 41# and change.  I got 43# off the ground twice and couldn't hold.  Still a great finish in this event.

Adam ran a smooth contest as usual.  My hands fared pretty well and actually feel better today than going into the contest.  Hmm...  This my have been just what I needed to get my butt moving again.  It's invigorating to compete and the guys and gals who show up for the Minneapolis location are fun and motivating.

GRIPPERS

Short workout just to see what's what. 

Warm up
HG150 x10, x10 (no set)
#1 x10 (no set)
BBM x1, x2
BBSM x1

>>> Hands felt okay.  Forearms were already a little achy by the end so I stopped there.  Unfortunately, I screwed up the time on my DR appt yesterday and the soonest they could reschedule is 10/31.  Dang!  I was very eager to ask some questions and get some answers about whatever is going on here. 

PUSHIN IT



GETTIN ALONG

I played around yesterday with my HG150 and that felt pretty good. But then worked 11 straight hours at my desk job today and my hands are pretty pissed again. This has got to be carpal tunnel.

Did back extension physical therapy tonight.

LIGHT WORKOUT

Back extension, physical therapy
Pull ups, x10, x5, x10

>>> Back feels pretty good actually.  No numbness in my right leg the last couple of days.

My biggest issue is this problem with my hands.  It started on 9/12 in just the left, and now is both hands.  Numbness, pins/needles, burning sensations, itching, pain, aches, THE WORKS!  24/7.  I am hoping hoping hoping this was over-training somehow even though that doesn't really make sense.  The symptoms wouldn't linger like this for so long.  It has some of the hallmarks of carpal tunnel, but that doesn't really make a ton of sense either.  I've added this to the list of things to discuss with my Rheumatologist when I go in a week.

GRIPPERS

Warm up HG150, no set, x10, x10, x10
#1, no set, x5, x5,
BBM, x3

Working Set
RH: #3 @ 20mm
LH: BBSM @ 25mm
3/4
3/3 (stopped on left)
3
3
2

BBSM @ 25mm (RH only)
3
1

>>> My arms are smoked from the elbows down.  Some tendons, muscles, and nerves are pretty pissed at me right now.  Time to rest and recover.  I think I'll take a week off.

WHO AM I?

Hi, my name is Matt.  And I have back trouble.

In a nutshell, I got good news today.  MRI results.  I have a disk extrusion--and probably more accurately still have a disk extrusion.  I injured my back in 2008 and never had surgery.  Physical therapy has managed it well, but I have some new symptoms.  Possibly from an August car accident.  The good news?  Currently no action is required, but I need to make some lifestyle changes.

Bye bye 5/3/1.

It's nothing about the program, per se, but I am a person who should not be deadlifting or squatting with weight. Body weight squats?  Great.  Do as many as possible.  Pick up the kids?  Okay, just don't throw them.

If I'm being honest, I was doing 5/3/1 to "try and add some mass".  Or maybe "build a base of strength."  It's a little embarrassing to write that.  (Parrot Matt will say anything.  That stupid bird.)  5/3/1 is a good program, I believe that, but maybe I should do things that make sense to me.  Things that are good for who I am instead of who I want to be.  I'll never be a big person.  Maybe I should focus on being a strong person.

So here's the deal.  I've been cleared for basically any body weight exercise I can imagine.  So I will focus on those.  Specifically, I'm interested in pull ups, push ups, and lunges.  Okay, you got me, not so much lunges.  But I have to do something for my legs.  Also there are all my favorite grip lifts.  Most I can modify in some way so that I'm not taking risks with my back.  2HP will be the biggest challenge but I can work with that.  Partials in training and things like TTK to supplement.  9-o-clock and all is well.  These things will be plenty to keep me fit.

Who am I?

I'm a 165 pound, 32-year-old, grip-o-holic who is going to be able to rip off a shit-ton of pull ups.  I can live with that.

HUB/STUB

RED NAIL STUB
25 x3
30 x1
35 x1
40 x1, x1
45 x0, x0
35 x1, x1, x1

SHALLOW HUB (35 PLATE)
35 x1, x1, x1, x1, x1
37.5 x1, x1, x0
35 x1, x1, x1, x1, x1, x1

BACK EXTENSION physical therapy

GRIPPERS

HG150 x10, x10, x10
#1 x5, x5
BBM x1, x1, x1, x1, x1

>>> Kind of a "grease the groove" workout to see if it was a good day to workout.  Gonna wait until tomorrow.

GRIPPERS

Warm up
HG150, no set, x10, x10, x10
#1, no set, x5, x5, x5
BBM, x3, x3

Working Set
RH: #3 @ 20mm
LH: Did not train.
2
3
3
2

BBM (123 rated)
5
5
5
4
4
4

#1 x 20

>>> Right felt good so I worked out. The deal with my left now feels more like some carpal tunnel.

GRIPPERS

Warm up
HG150, no set, x10, x10, x10
#1, no set, x5, x5, x5
BBM, x3, x3

Working Set
RH: #3 @ 20mm
LH: Did not train.
2
3
3
2

BBSM @ 25mm
3
3
3
3

Mini-pony in coin pinch
4x20

>>> It was probably too soon to go again.  Didn't train my left because there is something going on with my forearm.  I'm thinking stress fracture?  I'm very aware of a perpendicular line of pain in my forearm, and my pinkie is staying a little numb.  No loss of strength, but I think I'll just rest until next Monday.

GRIPPERS

Warm up
HG150, no set, x10, x10, x10
#1, no set, x5, x5, x5
BBM, x3

Working Set
RH: #3 @ 20mm
LH: BBSM @ 25mm
RH/LH
3/4
3/4
3/4
3/2
4/3
3/3

BBSM @ 25mm both hands
2/3
4/3

Cool Down
#1 x 30, no set

Mini-pony in coin pinch, 2x20 both hands.

Leg 2 Rankings

Here are my Leg 2 rankings:

1st place overall, Movement Minneapolis local competition! (9 competitors)

5th place worldwide, 82.5kg weight class (24 competitors)

18th place worldwide, overall (93 competitors)

12th place overall on the GripTopz stub.

15th place overall on the GripTopz coin.

World's Strongest Hands - Leg 2

Competed this weekend at the Movement Gym.  Adam Glass was the host and ran a great contest!  Very well organized and ran quickly.  Here are my scores and some comments:

Vulcan @ 30mm
1) Level 9, good
2) Level 10, good
3) Level 11, miss
4) Level 11, good

>>> My fourth attempt for Level 11 was a battle.  I hit it probably 5 times and each time it gave just a little.  I couldn't believe I was able to bring it in.  Glad I stuck with the attempt.

2HP @ 58mm
1) 165.36, good
2) 172.85, good
3) 178.035, good
4) 183.215, miss

>>> I was a little gun-shy on this lift due to some back trouble.  However the lifts felt amazing.  Everything after the first attempt was a PR.  My previous best was 170 at Nationals.  I took a risk on the 4th lift based on how good the third lift felt.  I had roughly 181 loaded and then had Adam add two pounds at the last second.  I got air under 183.215 and that was very exciting.  I feel confident about going over 180 in Leg 3.

GripTopz Stub
1) 35.44, good
2) 37.93, good
3) 40.48, good
4) 41.79, good

>>> This was a good event for me, 12th overall.  I was actually hoping this would be good enough for an 82.5kg World Record, but Daniel Reinard stole that with a huge lift of 44.55.  I did get second in the class to his lift.  I had more in the tank too.  Video is below and I felt like I could have held this forever. 

GripTopz Coin
1) 32.06, good
2) 35.07, good
3) 37.03, miss
4) 37.03 miss

>>> I had high hopes for this lift!  35.07 was a very easy lift and 37.03 would have been a World Record.  I got it about halfway up on my 4th attempt, but it was not to be!  In heinsight, I should have tried for another safe number on the 3rd attempt, but 35.07 felt SOO light.  I finished 15th overall on this lift!  Video is below. 

   

MILITARY PRESS

Warm up
3x5x45

Working Set
5x75
3x85
7x95 (est 1RM 117)

Assistance
Military Press, 4x10x65
Pullups, 4x12 (three different grips)
Back extension, 3x10 Roman Chair

>>> You may have noticed I've skipped a squat and dead workout.  I was in a car accident on 8/14 and didn't think I was having any issues.  But all of a sudden on Tuesday night my right leg started getting numb for no apparent reason.  It's been getting worse a little, and better a little, but still there.  I'm going to go have it evaluated on Friday.  It's always something!

GRIPPERS

Light workout

HG150, no set
x10, x10, x10

#1, no set
x10, 10

BBM
3 singles

>>> My main goal was to see if my middle finger would hurt.  I didn't want to do too much with WSH on Sat, but didn't want to flat-out skip either.  The good news: Middle finger felt 100%.

GRIPPERS

Warm up
HG150, 3x10, no set
#1 x10, no set
BBM x3

Working set
BBSM choked @25mm
RH/LH
5/5
6/4

#3 choked @20mm
RH/LH
3/1
4/4 (dropped to BBSM for LH)
4/3
4/4
4/4

Cool down
#1 x30, no set.

>>> Middle finger right hand is sore as expected.  I'm not exactly sure what is bothering that.  It's not any sort of pain that's "in your face".  It's just there.  I can live with that.  

MM2 OR BUST!

Time to ramp up on grippers and make a run at the MM2. I'll keep a journal of these workouts here and in a training log on the GripBoard:

http://www.gripboard.com/index.php?showtopic=37213&view=findpost&p=516539

Initially my workouts will focus on reps with a 90% of max gripper in a choker to get the razor edge back on my closing power. I feel my biggest challenge will be keeping my hands healthy.

First workout is tomorrow!

BENCH

Warm up
3x5x115

Working Set
3x125
3x140
12x160 (est 1RM 224)

Assistance
Bench, 5x10x125
Pullups, 5x12, various grip

>>> Good workout.  I needed a good workout.

In other news, my right middle finger is staying sore where the finger meets the hand.  I can't figure out what is aggravating this.  The time it hurts most is during grippers, but I have not really been working grippers much.  I don't think that is what is causing the pain even if that is when it shows up.

COIN/STUB

COIN
25 x3
30 x2 (singles)
35 x0, x1, x0, x1, x1

STUB
35 x7 (singles)

Blob 32.5
Regular pulls x bunch
Few face lifts with my thumb on the flat spot.
Few face lifts with all fingers on the round edge.
Few Index+Middle lifts.
Few Ring+Pinkie lifts.
ALMOST got a Thumb+Middle finger lift!
It's time to start adding weight.

>>> Coin and stub work just did not feel great.  I've been in a funk for about a week.  Some kind of allergies are just KILLING me.  Overall, I feel I need to do more work, be more consistent, and train harder.

2HP

@54mm
127#, x6, x2

@57mm
127#, x3, x3, x3, x10

York 32.5 Grab-and-Go
3x10 both hands

>>> 57-58mm on the 2HP definitely felt best.  I will stay wide for
WSH Leg 2. 

The York blob I borrowed from Adam Glass and I think it's 32.5#.  I can't remember.  Grab-and-Go is just what I call reps, but no positioning of the hand.  Just reach down, grab, lift, repeat. 

VULCAN

@30mm
Level, RH/LH
L7, 1/1
L10, 1/1
L12, 1/0
L13, miss (no block)
L7, 12/7
L7, 7/5

>>> Setting is getting better. 

MILITARY PRESS

Warm up

3x10x45

Working Sets

3x75

3x85

9x90 (est 1RM 116)

Assistance

Pullups 7x10 various grip

Military Press, dumbbells, 5x10x35

COIN

25x5 singles

Worked on form a little trying to get the same feel based on the notes I took about the real implement.

GRIPPERS

Rated some grippers and can't help but play with them too:

IM Sport x10
IM 1.5 x10
IM 2 x8
IM 2.5 CCS x3 (singles)
IM 3 x1 miss
BBGM x1
5/8 GM x1 miss
BBSM x1
BBM 5/8 x1

>>> I just can't get excited about grippers lately.  I need to go back to workouts on my commute probably.  Closed the MM1 that way :)

CONTEST PREP

Went to Adam Glass's place today to train the contest lifts on the actual equipment.

Vulcan
Coin Pinch
Stub
2HP

COIN
Going into today, I was pulling 40+ pounds on my setup, which is a cross-section of the handle from a York 100 dumbbell with a hole drilled through.  I had never counted my loading pin in hopes that I would only lose a little "fudge" and still pull similar numbers on the real deal.  As usual, I kept lousy notes about what I did.  I only get good notes when I'm by myself.  Got a really easy lift on 34.5#.  At 35# I got two 1/2 pulls.  Not feeling it.  Right now I'm really disappointed my numbers are not transferring better.  So I did some rep work and then moved on to stub, Vulcan, and 2HP.  Still pissed, I came back to 37# later and got two 1/2 pulls with that!  I feel better about that, but need to keep my nose down and train this harder.  I took some notes about the dimensions of the real deal and now I can make my training more specific.  I will, will, will, will, pull 17kg (37.5#) at WSH Leg 2.

STUB
I had pulled 42.5# on my set up, and just like the coin I pulled slightly less on the real thing.  I took horrible notes about what I did, but from what I can tell I got 38#.  I took a bunch of lifts and also noted the dimensions so that I can improve my device.  

2HP
Good news here.  I played with a bunch of widths and pulled a new PR.  173.5#.  I hopped 176 off the ground (which I wrote down as 181 but then decided later it could not have been based on the weights sitting around on the floor).
@50mm
119x3
139x1
159x1
@53mm
173.5 x1
176 x hop
@56mm
181 x 0 (was double-checking that the 176 before was not 181)
172 x2
142x1
@53mm
142x1

So I think I really like 53mm and need to play with this more prior to WSH Leg 2.  Back-to-back the 172ish lift felt better at 53mm than at 56mm.  I need to play more with 58mm too though.

VULCAN
Not a ton to report here, except that the dipped spring is friggin HARD.  I lose about 3 levels from my Wasp spring.  I closed L9 with the 30mm block and could not get L11.  Didn't try L10.  L9 was easy, L11 was a total brick.  Pfft.  Vulcan is certainly not one of my favorite griplements.

>>> Overall a great day.  Good to see Adam.  The Movement Minneapolis was a great gym before and it is downright incredible in the new space.  Another high for the day is that I was able to hang from Adam's pinch pull up bar.  I did this about three times and the second time I was able to begin a pull up but could not hold on.  That's a cool movement.    

SQUAT

Warm up
3x5x115

Working Set
5x115
5x135
10x150 (est 1RM 200)

Assistance
Squat, 5x10x115

>>> Two shouts here:  1) MIGHTY JOE - Thank you so much for the phone advice and emails to work on my squat form.  I was able to do this work pain free and my knees feel like a million bucks.  2) BGALLY - Thank you for the tip to pick up some Tommy Kono knee sleeves.  These things are amazing.  By the end of the workout my knees were DRIPPING sweat.  The sleeves give great support and kept the joint warm.  Perfect.   

GRIPPERS

HG300 no set, x5 singles
T6 x2
BBSM x2 singles
Vendetta 3 x1

>>> I should not have even touched grippers because my arms and bicep tie-ins are really achy.  I think from deads and also all the coin and stub work.  But I really wanted to see if I could close a #3 right now...and I could.  Happy with that!  I was actually feeling pretty strong on grippers.  The BBSM singles were solid pauses, PKS style.

VULCAN @ 30mm

Level, RH/LH
L4, 10/10
L7, 10/10
L10, 1/1
L12, 1/0
L12, 1/0
L9, 5/3
L8, 7/3
L7, 10/9
L7, 10/9

Total, 55/45

>>> My neck is either sore from deads or my 8/14 car crash.  It was getting achy toward the end of the workout in the same way as during the bench workout. 

BENCH

Warm up
3x20 push-ups

Working Set
5x115
5x135
10x150 (est 1RM 200)

Assistance
Pull-ups x4
STOPPED

>>> I'm not trying to start a trend of "I'm not doing jack shit" assistance, but my neck tweeked on the last set of bench.  Basically an instant headache.  Soo, I decided to sit the rest of this one out.  Probably need a little more rest.  

STUB

25x1

30x1

35x1, x1 (PR)

30x1, x1

>>> Wow, so this thing hurts more than I remember.  I fashioned my own stub about of a piece of 1/4" x 6" CRS.  It's nothing more than a hook with the stub sticking up.

I was careful to only grab the top 3/4" or so and tilting is impossible.  My index fingers took a beating over just those 6 reps.  

Here is one interesting thing.  For the most part, it seems that people can lift more on the stub than coin.  On my two makeshift implements, I can pull more on the coin than the stub.  Makes me question how my coin numbers will transfer.  No matter!  I can train the lifts either way, and next weekend I plan to go to Adam's open gym.   

DEADLIFT

Warm up
3x5x135

Working Set
5x170
5x195
12x225 (est 1RM 315)

Assistance
Ain't doing jack shit.
Low energy weekend.

VULCAN @30mm

LEVEL, RH/LH
L4, 10/10
L7, 8/8
L7, 10/8
L10, 1/0
L10, 1/1
L7, 10/9
L7, 10/9
#2, 17/9 (20mm block)

>>> Not a very hard workout, but the big news here is that I was able to tolerate the pain in my right hand enough to work out.  That cut is still healing, but healing well.  I could tolerate the direct pressure, but the heavier sets squished out a little blood.  Oh well. 

FOLLOW BY EMAIL

Do it! 

MILITARY PRESS

Warm up
5x8x45

Working Set
5x65
5x75
5x85

Assistance
MP, 5x10x65
Chins, 5 sets
25 chins
16 pullups
16 chins
13 close-grip pullups
17 chins
87 TOTAL (PR!)

>>> Killed two PRs here.  KILLED.  Previous best for one set was 22, now 25.  Previous best for 5 sets was 70, now 87.  This hurt.  I don't think I'll go this hard every time.  I was super-setting the chins with military press so I think I could get 90 by not doing that and not going so big on the first set. 

What a great workout!

COIN LIFT

5x25
1x35
0x40 (got air though)
1x37.5 (PR!)
1x37.5
3x35
3x35
3x35

>>> All weights are plates only.  Pin and implement is ~1#.  It's one of my goals to take this WR in WSH Leg 2.  This lift of 37.5 is over the current WR of 36.92#.  Full disclosure is that I'm pinching on a homemade coin setup.  I hope to stop at Adam's gym prior to Leg 2 and double check how weights transfer.  One thing I know is that I will pull 40# on my setup before Leg 2. 

SQUAT (deload)

Did a final squat workout where my focus was the movement and working with Mighty Joe on form.  Sent him a video to critique and he said form is excellent.  So next squat workout will be with weight (and the TK knee sleeves I ordered).

Messed around with Rolling Thunder a little.  I still suck at this lift.  A bunch of singles at 90# and 125#.  Nothing worth reporting really.

One problem is that RT really bothered the cut that is still healing on my right palm.  A little over a week ago, I scooped a big hunk of meat off my palm in a Disney Princess magic wand accident.  Seriously.  It's actually been healing very well and will leave a gnarly scar, which is badass.  But right now the only thing that hurts is direct inward pressure like from a gripper handle, and the RT handle bothered it too.  I don't know when I'll be able to train grippers, but I'm trying different ways of protecting it just so I can get through a workout.  I need to practice 30mm block set on the Vulcan for WSH Leg 2. 

Otherwise, all is well. 

Weight

Weird. 

So in the process of lifting heavier for about a month now, and eating as much protein as I can stomach--and eating particularly clean for me in general--I lost about 3 pounds.  Currently 161#.

I actually hoped to put on a little weight.  But what I seem to have managed to do is gain strength (as evidenced by my steady climb on 5/3/1) and lose some body fat.  What I thought was a noticable increase in size is probably just more definition.  Although I swear my chest and arms are bigger than a month ago.  Should have taken measurements. 

Whatver!  I don't need to be heavier.  I just want to increase my base level of strength and that seems to be happening.  And look like an athlete as much as possible.  Abs are coming out again and I feel strong.  That's fine with me.    

BENCH / PINCH

Warm up
3x5x35 (dumbbells)

Working set
5x95
5x95
5x105

Assistance
Bench, 5x10x115
Pullups 5x14 (PR)

2HP @ 57mm
5x10x116

>>> Bench was easy.  Probably waaaay too easy but it's the back-down week, I get that. 

Awesome PR on pullups.  70 reps over 5 sets.  And I have to say there was more in the tank.  I did pullups, chinups, close-grip pullups, chinups again, and finally close-grip pullups.  I'll go for sets of 16 next week. 

Pinch was high reps.  Felt good.  Everything felt really good for being on my death bed yesterday.  Felt light today.  Ha!  I guess that's what happens when you puke and don't eat for a day.  Back to work. 

WSH Leg 1

I am so excited to see the Leg 1 results and especially for the 82.5 class.  It sounds like there was a healthy 82.5 turnout at many sites. 

Unfortunately I was unable to attend.  The culprit seems to have been food poisoning because I'm almost 100% today.  Yesterday I wanted to die and all I could think about was the contest.  If I even could have walked I would have gone. 

Congratulations to all who competed!  There is nothing like competition to make you feel alive.

DEADS (deload)

Warm up
3x5x115

Working Set
5x115
5x135
5x150

Assistance
Lunges, 3x10
Back Ext, 3x10

>>> Somehow forgot to log this workout.  Taking it easy so I wouldn't be sore or wiped out for upcoming WSH on Saturday. 

MILITARY PRESS (deload)

Warm up
3x5x45

Working set
5x45
5x45
5x55

Assistance
Military Press, 5x10x55
Various grip pullups, 5x12 (easier than last time!)

Coin Lift
5x25
1x30
1x35
0x40 some movement
37.5 x negative
35 x negative
2x30
10x25

>>> Skipped blog drags because I don't want to overdue pinches and get sore thumbs prior to Saturday contest.  Pullups I will probably increase to 14 reps per set next workout.  They are getting easier.

Also worked on squat movement based on advice I've received.  Knees feel good.  Great in fact. 

SQUAT

Warm up
3x5x95

Working set
5x125
3x145
12x160 (est 1RM 224)

Assistance
3x10x115
2x10 lunges

>>> I need to get better at squats.  I've got a few people who are willing to help.  I'm sure there are a few changes I need to make!  Not a ton of energy tonight.

BENCH +PINCH

Warm up
3x5x95

Working set
5x135
3x145
8x165 (est 1RM 209)

Assistance
Bench, 4x10x115
DB row, 4x10x35

VULCAN
L4 x12
L7 x10
L12 x1 (RH), L10 x1 (LH)
L13 miss

2HP @ 57mm
3x116
1x146
1x156
1x166, plus another 3/4 pull
10x136 then drop to 10x116

>>> Another great workout!  Got the L12 Vulcan close on video.  I had nothing on L13.  At least I am closing L12 consistently at 20mm. 

I'm most excited about 2HP.  I pulled 166 and got that on video too!  I was struggling with 156 on my setup prior to Nationals and then pulled 170 on a good setup.  Mine is seasoning finally so that helped I'm sure, but pulling 166 on my setup sets the stage nicely for another PR lift at WSH on Saturday.  I'm also doing well with volume.  The last set of basically 20 consecutive reps is more reps and weight than ever.  No skin tears.

I feel good about bench too.  Feeling strong!  Here are the two highlights from the workout:

WSH Leg 1 predictions

This is going to be perfect.  My 5/3/1 deload is next week and then Leg 1 is on Saturday.  Perfect. 

Here are my predictions for Leg 1. 

1. One Hand Vulcan Gripper - 20mm block close
>>> The setting work and experimenting I have been doing have paid off.  I managed a L12 close recently and didn't push myself to L13.  I expect a L12-L14 close at the contest.


2. Two Hands Pinch Lift
>>> Pinch is up for sure.  I recently did a bunch of singles at 156# which came up a lot easier than before Nats where I pulled 170.  Jedd's setup had an epic good grip.  Last time I pinched on Adam's it was at 48mm and I have since learned that I need to be around 56-58mm.  I will see how warm ups feel, but will try and position myself to improve on 170.  I'll probably open at 160 if I feel good, then go 170, then try and get a new PR. 

3. Half a Penny (one hand) – GripTopz
>>> Going for 40lbs.  Pulled 30lbs in May.  35 came up in training pretty easily. 

4. Shallow Hub (one hand) – GripTopz
>>> Going for 35lbs.  I have a 35lbs plate with a similar shallow wide hub and have been getting air under that. 

5. Axle deadlift.
>>> Adam will have a 5th event after the WSH events.  I am happy that it's axle because it will be an easy chance for me to improve my Nags total.  I have now pulled 280 in training and have been working deads hard.  My goal is 300. 

Overall, I would like to come out of Leg 1 in the top 10 worldwide for the 82.5kg class.  Maybe a tall order, but that's my goal!

DEADLIFT

Warm up
3x5x135

Working set
5x190
3x215
8x240 (est 1RM 304)

Assistance
5x10x145

Shallow wide hub
25# x8
27.5 x6
30x1, x1,x0
25x10

Blob 42.5 drags x10

>>> Yeah! Deadlift felt great and I think I am getting the hang of this lift. Did all of the assistance work this time. Felt strong and, for what it's worth, my est 1RM is over 300.

Wide shallow hub was on a plate. For added weight I just stacked another small plate and put my thumb through the hole.

Blob drags was left only because I cut my thumb somehow on the hub and couldn't stop the bleeding without a bandaid and that made getting a grip impossible.