10/31/11
No workout today but when I was at my buddy Dave's picking up a good hubbin' 45 and tried to lift his 40 lb. hex dumbell by one end and got it on video. I decided to try my 50 lb. hex dumbell when I got home and got it too but couldn't budge my 60 so I need to find a 55 lb'er to try now. My left hand feels stronger on pinch today than my right for some reason.
40 lb. hex dumbell deadlift:
http://www.youtube.com/watch?v=o1heKVs7T00
50 lb. hex dumbell deadlift:
http://www.youtube.com/watch?v=oUPNJuwXhzU
Monday, October 31, 2011
Sunday, October 30, 2011
6 dimes training and grippers
10/30/11
Squats-(warm-up for grip workout)
135x10
225x11
225x10
225x5
1hp
6x10's trainer
6x1-4 lifts both hands
+2.5 finger side x1 both hands
+2.5 thumb side x1 both hands
+5 x1 both hands-PR-got righty on video
+7.5 x0-hop both hands
http://www.youtube.com/watch?v=wpOtqn_e0lY
Grippers
Warm-up
Trainer x10
#1.5x10
#2x5
#2.5(20mm) explosive singles with 2 second overcrush
5x1-my hands weren't feeling strong during these
#2.5(20mm) block set reps
1x20-this is one rep less than my PR but I was fumbling with a new setting technique and I think it cost me a couple reps.
Squats-(warm-up for grip workout)
135x10
225x11
225x10
225x5
1hp
6x10's trainer
6x1-4 lifts both hands
+2.5 finger side x1 both hands
+2.5 thumb side x1 both hands
+5 x1 both hands-PR-got righty on video
+7.5 x0-hop both hands
http://www.youtube.com/watch?v=wpOtqn_e0lY
Grippers
Warm-up
Trainer x10
#1.5x10
#2x5
#2.5(20mm) explosive singles with 2 second overcrush
5x1-my hands weren't feeling strong during these
#2.5(20mm) block set reps
1x20-this is one rep less than my PR but I was fumbling with a new setting technique and I think it cost me a couple reps.
All in all this was a pretty good grip workout today. Set a big PR on wide pinch but in reality it was 3 PR's :) My 6 dimes trainer now is 6x10's pinned since I can pretty consistently lift that with both hands.
Friday, October 28, 2011
5 PR's in one workout!
10/27/11
Today was a great training day! I set 5 PR's, all in different events. I was a bit surprised with how strong I ended up being today because when I woke up my hands were real tight and a bit sore but once I got into warm-ups they started feeling good and strong.
6 dimes pinch (pinned)
full lift righty-PR, hop lefty
I decided today to take the 5 lb. plate out of my 6 dimes trainer and add the sixth 10 lb. plate and give it a try. Happily it came up fairly easily righty! When I weighed the whole setup with the 6x10's it came in at an even 63 lbs. I tried to get it on video but the camera battery was dead again.
Grippers
Warmup
Trainer x10
#1.5x10
#2x5
#2.5x1
#3.5 (MMS)
Ground the handles righty, barely missed lefty
8x1 lefty-all misses but some were pretty close
#3.5 (20mm block)
8x1-3 closes righty-PR!
IMTUG5 (ring/pinky)
5x1-all closes both hands
4 reps righty, 3 reps lefty
8 reps righty-PR, 4 reps lefty
Last time I tried to rep this thing I couldn't get more than one rep
1hp (2x35+weight)
no weight added x1 both hands
+2.5x1 both hands
+5x1 both hands
+10x1 both hands
+12.5x1 righty-PR, hop lefty
+15x1-hops both hands
+12.5x1 righty, hop lefty
2x35 hula
Right-one and a half times around before it hit my ghetto ass and I had to put it down
Left-twice around
This was harder than I expected but is a good baseline.
#2.5 (20mm block) reps
21 righty-PR
10 lefty-set was a bit off
#2 (CCS) reps
21 righty
11 lefty-set was off again
I was on a mental high for the rest of the night at work after this workout. Then on the way home a warning light came on saying there's a problem with my electronic throttle control. Hopefully it's just a loose connection somewhere which is the case a lot of times with this. I'll mess with it tomorrow and see if it's just a loose connector.
Today was a great training day! I set 5 PR's, all in different events. I was a bit surprised with how strong I ended up being today because when I woke up my hands were real tight and a bit sore but once I got into warm-ups they started feeling good and strong.
6 dimes pinch (pinned)
full lift righty-PR, hop lefty
I decided today to take the 5 lb. plate out of my 6 dimes trainer and add the sixth 10 lb. plate and give it a try. Happily it came up fairly easily righty! When I weighed the whole setup with the 6x10's it came in at an even 63 lbs. I tried to get it on video but the camera battery was dead again.
Grippers
Warmup
Trainer x10
#1.5x10
#2x5
#2.5x1
#3.5 (MMS)
Ground the handles righty, barely missed lefty
8x1 lefty-all misses but some were pretty close
#3.5 (20mm block)
8x1-3 closes righty-PR!
IMTUG5 (ring/pinky)
5x1-all closes both hands
4 reps righty, 3 reps lefty
8 reps righty-PR, 4 reps lefty
Last time I tried to rep this thing I couldn't get more than one rep
1hp (2x35+weight)
no weight added x1 both hands
+2.5x1 both hands
+5x1 both hands
+10x1 both hands
+12.5x1 righty-PR, hop lefty
+15x1-hops both hands
+12.5x1 righty, hop lefty
2x35 hula
Right-one and a half times around before it hit my ghetto ass and I had to put it down
Left-twice around
This was harder than I expected but is a good baseline.
#2.5 (20mm block) reps
21 righty-PR
10 lefty-set was a bit off
#2 (CCS) reps
21 righty
11 lefty-set was off again
I was on a mental high for the rest of the night at work after this workout. Then on the way home a warning light came on saying there's a problem with my electronic throttle control. Hopefully it's just a loose connection somewhere which is the case a lot of times with this. I'll mess with it tomorrow and see if it's just a loose connector.
Wednesday, October 26, 2011
Project MiniMalice officially starts today!
Now that the World's Strongest Hands series is finally over I can officially start what I call Project MiniMalice. Technically, I could have started this a couple weeks ago but with my wife's family reunion this past weekend I knew being on a fat cut wasn't going to work so now that we are past that I'm kicking it into high gear effective today.
I'm cutting out all processed foods, junk food and basically anything that I can't grow or kill...if I was a farmer or hunter that is :) I'll also be adding in a couple rounds of Tabata's on the exercise bike each day as well as get back to lifting consistently.
I won't be doing any crazy light weight, super high rep training though because I believe that the best way to kick up the metabolism is to lift hard and heavy; just reduce the rest time between sets slightly. I always get much more winded lifting heavy than going with real high reps anyway. The only high rep training I'll be doing is when I train specifically for the 40 reps goals and that'll basically be at the end of a workout anyway.
I'm cutting out all processed foods, junk food and basically anything that I can't grow or kill...if I was a farmer or hunter that is :) I'll also be adding in a couple rounds of Tabata's on the exercise bike each day as well as get back to lifting consistently.
I won't be doing any crazy light weight, super high rep training though because I believe that the best way to kick up the metabolism is to lift hard and heavy; just reduce the rest time between sets slightly. I always get much more winded lifting heavy than going with real high reps anyway. The only high rep training I'll be doing is when I train specifically for the 40 reps goals and that'll basically be at the end of a workout anyway.
Tuesday, October 25, 2011
Grippers and wide pinch on 10/24/11
We got home from my wife's family reunion at about 2pm on Monday and I had to be at work at 4pm so I decided to take some grippers and my 6 dimes pinch trainer to work and try to get a decent workout in. I'm glad I did because I ended up setting PR's on both.
Grippers
Warm-up
Trainer x10
#1.5x10
#2x10
#2.5 (20mm block set) explosive singles with 2 second overcrush
5x1
IMTUG 5 (ring/pinkie)
5x1
Wide pinch (6 dimes training)
6 dimes trainer x2 both hands-full lifts both hands
+2.5 lbs. on finger side x2 both hands-full lifts both hands
+2.5 lbs. on thumb side x8 both hands-missed once lefty, all full lifts righty
6 dimes trainer (hand to hand transfer)
No weight added
Left, right, left, right
I've never tried this before with a wide pinch and I managed to go hand to hand twice before having to set it down. I'm pretty happy with this.
Here's a picture of my 6 dimes pinch trainer. It's 5x10's with a 5 lb. plate sandwiched in the middle so it simulates the width of 6x10's but is light enough for me to lift. The side with the 5 lb. plate I put on my finger side so the most weight is on the thumb side which makes it a little tougher. It's held together with a 2" O. D. pipe and a couple of oly bar collars. Altogether, the setup with no weight added weighs a hair under 60 lbs. This picture has 2.5 lbs. added to the thumb side.
Grippers
Warm-up
Trainer x10
#1.5x10
#2x10
#2.5 (20mm block set) explosive singles with 2 second overcrush
5x1
IMTUG 5 (ring/pinkie)
5x1
Wide pinch (6 dimes training)
6 dimes trainer x2 both hands-full lifts both hands
+2.5 lbs. on finger side x2 both hands-full lifts both hands
+2.5 lbs. on thumb side x8 both hands-missed once lefty, all full lifts righty
6 dimes trainer (hand to hand transfer)
No weight added
Left, right, left, right
I've never tried this before with a wide pinch and I managed to go hand to hand twice before having to set it down. I'm pretty happy with this.
#2.5 (20mm block set) reps
17 reps-PR
This is up from 12 reps previously and was after a workout so fresh I might be able to get 20 which would put me half way to the goal of 40 reps with this thing.
Here's a picture of my 6 dimes pinch trainer. It's 5x10's with a 5 lb. plate sandwiched in the middle so it simulates the width of 6x10's but is light enough for me to lift. The side with the 5 lb. plate I put on my finger side so the most weight is on the thumb side which makes it a little tougher. It's held together with a 2" O. D. pipe and a couple of oly bar collars. Altogether, the setup with no weight added weighs a hair under 60 lbs. This picture has 2.5 lbs. added to the thumb side.
Thursday, October 20, 2011
Strength goals for my 40th birthday
I'm 38 right now and my birthday is in June so I have just over a year and a half until I turn 40. I have some strength goals: both 1 rep and 40 reps, that I want to achieve BY and get on video ON my 40th birthday. The only issue I see is possibly bench due to current shoulder issues but if I can keep that at bay I think I can make all these goals.
1 rep goals
-squat 400
-bench 400
-axle deadlift 400
-#4 MMS close
-lift 65 lb. BlobZilla (half of a 130 lb. York Legacy dumbell)
-bend a red nail reverse in IMP's
40 rep goals
-squat bw x40
-bench bw x40
-deadlift bw x40
-#2.5 MMSx40 and/or #2 CCSx40
-double blob farmers walk 40 feet
-bend 40x60D nails reverse in IMP's
It says body weight on the reps goals because whatever my body weight is I'll round up to the nearest 5 lbs. and use that. I'll be using 225 lbs. for training because I'll weigh that much at the most and most likely a bit less. The reason I chose 40 reps is because I'll be 40 years old :)
I'll get baselines on all these over the next couple weeks and post them up here. Bench might take a while depending on how the shoulder feels. I'll also update here on progress for all these goals.
1 rep goals
-squat 400
-bench 400
-axle deadlift 400
-#4 MMS close
-lift 65 lb. BlobZilla (half of a 130 lb. York Legacy dumbell)
-bend a red nail reverse in IMP's
40 rep goals
-squat bw x40
-bench bw x40
-deadlift bw x40
-#2.5 MMSx40 and/or #2 CCSx40
-double blob farmers walk 40 feet
-bend 40x60D nails reverse in IMP's
It says body weight on the reps goals because whatever my body weight is I'll round up to the nearest 5 lbs. and use that. I'll be using 225 lbs. for training because I'll weigh that much at the most and most likely a bit less. The reason I chose 40 reps is because I'll be 40 years old :)
I'll get baselines on all these over the next couple weeks and post them up here. Bench might take a while depending on how the shoulder feels. I'll also update here on progress for all these goals.
Let the games begin!
I currently have workout and grip logs on a couple different forums and I decided to start a blog so I can put everything in one place. My most recent focus for the last year and a half has been on grip strength but I'd like to enter a powerlifting meet next year so I'll be getting back into lifting seriously again too. I just have to get over a couple niggling injuries first.
I know everything looks pretty bland so far but it'll get better as I figure this whole thing out, I promise :)
I know everything looks pretty bland so far but it'll get better as I figure this whole thing out, I promise :)
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