Boulders and grip

11/28/11


Seated Axle overhead press (5,3,1+)
65x10
105x5
130x5
145x3
160x2 


Defranco Shoulder Shocker
25# plate, 12.5# DB
3x12

Grippers
Warm-up
T x20
#1.5x10
#2x5

#2.5 (choked to 1") explosive singles w/2 sec. overcrush
5x1

#2 (choked to 1") triples w/2 sec. overcrush
5x3

BlobZilla (Iso's x6 seconds)
5x1

1hp-wide pinch
5x10's loose x2 both hands

6 dimes trainer
3x1 both hands
+2.5x1 both hands
+5x hop both hands
I stopped here because it was hurting my thumbs too much between the joints.  It feels like it's trying to pull the skin off my thumb and becomes more of a pain tolerance issue than anything else so I'm going to stop training this width for a while.  I'll go back to working 5 dimes with weight added since it's closer to the width of BlobZilla and doesn't hurt the thumbs.

Gripper certification displays

Here's an idea I was messing around with for displaying my gripper certifications.  I've had a few people ask how hard the gripper was to close for the different certs so I figured I'd just use a shadow box and put a gripper in it that is about the same strength level as the one used for the cert attempt.  For the Mash Monster 1 cert I have a MM1 replica that feels pretty much identical to the actual cert gripper so that's the one that is in the shadow box with the cert.  I'll do the same with MM2, etc.  For the HOSS certs the CoC grippers I own are all within 1 lb. rgc as the actual cert grippers so this works out pretty well.

My original idea was to use a normal wooden frame with a hook underneath to hang the gripper from but this I think will work better because there's less chance of losing the gripper or it getting separated from the cert.

Here's the Mash Monster level 1 cert display:

Here's the HOSS 3 cert display:

These both actually are in only one shadow box since I only bought one as an experiment but I like how it came out so I'll probably get more for the other certs I have.  

Squats, grippers and 2hp

11/26/11


PL Squats
45x10
135x5
185x5
220x3
250x3
285x10 (PR by default)-I've never tried more than 8 with 285
I stopped on the last set at 10 so I wouldn't be too gassed out to max on reps @225

High bar squats (225 max reps)
6-my lower back was tight so I stopped at 6.  Pretty pissed about this but there's no reason to risk injury.


Good Mornings
45x10
95x10
135x10
135x10
135x12 (PR)


Grippers
Rich 3.5 (choked to 11/16")
5x1-one close righty (PR), none lefty

#2 (choked to 1") with 2 second overcrush
5x3 both hands

2hp (58mm)
50x10 second hold
120x10 second hold
140x1
150x1
155x1
160x1
165x1
170x1 (PR) on my 2hp
I'm not sure if I'm happy with this or not.  Granted it was after grippers and I haven't pulled 2hp in quite a while and it was a PR...barely, but I thought I would get more than this.  Oh well, a PR is a PR so it's still good I guess.

BlobZilla (Iso's x6 seconds)
5x1

All in all I'd say this was an OK workout.  I got PR's on squats and good mornings but it was more by default since on both exercises I've just never tried to do that many reps with that weight even though I know I can and have been able to do more for a long time.  I'm pretty disappointed that my lower back was a bit tight because I wanted to go for max reps with 225 again but after about 6 reps my lower back was just not having it.

Just choke the foo!!

No, I'm not talking about choking anyone out in Brazilian Jiu Jitsu class nor am I talking about domestic violence so put down the phone.  I'm actually talking about a form of partial range of motion training using grippers where you apply a hose clamp to the handles of the gripper in order to set them at a certain width.  This way you can train that specific range of motion without using a lot of energy getting the gripper "set" to that point.  In the past I've read a lot about the benefits of choker training and have done quite a bit of it myself (both in BJJ class and with grippers) and I've always talked about how effective they've been for me.  Over the last few days however, I've been thinking about it and started wondering just how effective and if at all it's actually been.  When I've done choker work in the past I always had good gains in strength but how much of that, if any was due to working with grippers choked and how much was due to just plain getting stronger using the other ranges of motion as well?  You see, I generally use chokers, MMS, CCS, max singles and explosive singles in my training depending on what the purpose for the particular workout is so it's hard to actually attribute strength gains to any one particular training style.  Well, over the next month I plan on putting choker work to the test, literally by doing nothing but choked training...with the exception of my warm-ups which will be MMS.  This way I'll be able to definitively determine how effective working grippers in a choker is...for me and to then see how much carry over it has to MMS closes.  I'll continue to do heavy singles, explosive singles and explosive triples but all will be performed in a choker set at different widths.

Here's a picture of Rich 3.5 choked down to 11/16":

Why is this called "Rich 3.5"?  Well, because it was loaned to me by my friend Rich so this is how I'll differentiate this particular 3.5 from my own.  Rich 3.5 measures 183 lbs. on the rgc which is 9 lbs. harder than mine so I'm hoping that working with this (in a choker of course)  will help me to get ready for the HOSS 3.5 certification from Benders Battlefield. 

Here's a choker workout I did the other day.

11/22/11

I'm going to start using Rich 3.5 (183 lbs.) in a choker to get prepared for HOSS 3.5 cert by the end of this year.  HOSS certs utilize a 1" block set and the HOSS 3.5 gripper measures 174 lbs. on the rgc so I'm hoping that being able to work up to closing Rich 3.5 with the choker set at or close to 1" will have me ready to close the HOSS 3.5 with a 1" block set.  Once I can close it set at a particular distance for 5 straight singles I'll open it up about 1/16" and work with that until I can close it there as well, then open it up again.  I'll also be using other choked grippers:  Big Nasty, my #3, #2.5 and possibly even my #2 for active recovery work.

Warm-up

Trainer x20

#1.5x10

#2x10

Rich 3.5 (choked to 3/4")

5x1-no closes either hand

Rich 3.5 (choked to 5/8")

5x1-all closes righty and very close lefty.  I'll now open it up to 11/16" for the next workout with this gripper.

Axle Deadlifts with a PR

11/23/11


Today was axle deadlift day on 5/3/1 and during warm-ups my hands were feeling so good that I decided to attempt a PR during the warm-up sets.  I also decided to try doing sumo since I've heard a few people say pulling sumo is easier on their grip using the axle.

DO Axle Deadlifts
105x3
155x3
210x3
270x1, 315x1, 350x1 (sumo) PR 
 http://www.youtube.com/watch?v=77hcnGFeSPE
240x3
270x5-grip started to give out on 5th rep.


Pullups (narrow, neutral grip with FatGripz)
2-stopped here because my left shoulder wasn't having it today.


Axle Bent-over Rows
105x5
135x5
155x5
185x5
185x5-my grip was toast at this point and I barely got the last rep.


BlobZilla (Iso's x6 seconds)
5x1

Boulders and 1hp

Boulders=Big Ass Shoulders
11/22/11


Seated Axle Press-non back supported
15x10
65x10
105x5
125x5
145x5-the last rep was hard
These felt heavy due to not training overhead press in a long time but my shoulder felt great with no pain whatsoever!

Defranco Shoulder Shocker
25 lb. plate, 12.5 lb. dumbbells
10,10,10

Band Pull-aparts (green band)-100 reps
34,33,33

1hp (2x35's)
x1 both hands
+2.5x1 both hands
+5x1 both hands
+7.5x1 both hands
+10x1 R, hop L
+12.5x1 R, 0L
+15x hop R, 0L
+15x0 both

2x35's alternating hand deadlifts
x10 each hand non stop-stopped here because of web tear on right thumb.

BlobZilla (Iso's x6 secs.)
5x1
On these Iso's I squeezed as hard as I could for 6 seconds and pulled just enough to stress the hands the way they will be when attempting a lift but not to try to actually lift the Blob right now so my hand wouldn't slip off.

DE Grippers

11/18/11

Grippers-DE
Warm-up
#1.5x10, 10
#2x10

#2.5-explosive singles+2 sec. overcrush
5x1

#2-explosive triples+2 sec. overcrush
5x1

IMTUG 5-max reps
Rx9, Lx3-PR righty
Rx14, Lx11-PR both hands
Rx22, Lx15-PR again both hands
I figured out how to set this thing for reps.  It squirms around A LOT so the set has to be right and a lot of chalk is needed.  Also, all my reps are full reps not MMS or partial reps.

#2.5-max reps @20mm then max sets to 40 total reps
21,5,5,4,4,1
Tied my PR with 21 reps but doing as many sets as necessary to reach 40 total reps was a BAD idea!  The workout itself was more reps than I usually do and the extra reps just killed my hands.  I'll back the max reps to maybe once a month or so instead of each workout.