More on the ROPE

The legendary Retired Bengal's Strength coach is now defending the $100.00 manila rope his "Guru" offspring is selling. Something about their exclusive hardware. Yeah Right.

If you want 2" rope, goto mcmaster.com. You can order by the foot. Then go to Home Depot and nose around, you will find the hardware to do just about anything with that rope.

Wed Workout - 11/30

530AM
YMCA
Shoulder Rehab
Pullups - 3x20
Various Cable pulls.
Light Shoulders
Reverse curls ss/w cable curls
Rope triceps.
Abs
All the pads on the machines and benches were out getting recovered.
I needed a light day.

Tuesday Night

Hands slightly sore all day. I stopped on the computer about an hour ago. I got this thing about 75% installed. I'm having another water glass of Fortissimo, for active recovery, then I'm hitting the sack.

The Brookfield DVD is set to arrive tomorrow, along with the #7 TUG.

I'm still wondering why the F-Handstrength logo is MIA on the GB.

Tuesday Workout - 11/29

In bed after 12. I got obsessed with installing Open-Xchange on my home server. Now I have to pay for it.
530AM
LowerBack Ab Rotation
Fooled with blocks. 1/2York 80 and PDA blobette. Had trouble focusing. Next time I shutdown at 10PM. I'm too old for this.
Towel Rollups.
Gave up. ;)

Still felt pretty solid, even with the lack of sleep.

ROPES

I just got the email from the well know handstrength guru. A short 2" diameter rope for pullups etc. $99.00! I will stick with throwing a thick towel over the chinup bar at the Y.

IRONMIND TUG

I cannot get over the debate on the GB about the new IM TUG gripper. If the "guru" or PDA were hawking it, it would be the greatest thing since sliced bread. It is amusing to see the newbies parrot any of the "cliq's" negative comments.

Mine should be here in 2 days.

Shenandoah Homemade Formulator Update

He has added another pic of a variation made by a well known gripster.

GRIPPAGE


Nothing beats not getting conned into throwing $175.00 away ;)

Homemade Formulator Rebuke

I just recieved some insulting email ad copy from everyone's "favorite" grip guru. He has the homemade formulator crowd in his sights as well as the PDA Chimera.

Evidently the homemade devices defy the laws of physics and cannot work. :O Tell that to my extensors. ;)

"I wont go into it too much here but the el-knockoffs are fubar incorrect
with respect to the correct strength curve, anatomical,
biomechanical and physiological factors and also basic physics.

Whew, The bottom line is that if you aint training with a real
Formulator, you are wasting your valuable time with a piece o junk."

It is only a piece of junk if it keeps $175.00 out of the guru's pocket. ;)

Sorry, I can reproduce part of the email, since I give, FUNCTIONAL HANDSTRENGTH full credit.

Monday Workout - 11/28

530AM
YMCA
Shoulder Rehab
Close Grip Bench - Index on Smooth - Old York Olympic Bar - 135x40 185x30 225x20 295x15 295x15
Hammer Decline, Hammer Incline, Hammer Bench - 2 sets each. Giant Set. Medium Heavy weight. 12 reps each.
Gironda Rope Pulls - 3 sets
Abs

Chimera vs Formulator

PDA has posted new photos and adcopy for it's "Formulator Killer".

CHIMERA

This may be why the "Guru" pulled his ad graphic from the top of the GB. PDA's scathing ad-copy is priceless. The Functional Hand Guru will no doubt unleash a barage of SPAM denouncing this unit. ;) Both camps are douchebags though. I'll be using my homemade piece for a long time.

New Homemade Formulator

Take a look:

Shenandoah's Grippage

Just scroll down a bit. I guess I need to go to Home Depot Again.

Devil's Advocate Update

PDA got a head's up. They are going to make do on them. Of course if they were given a squeeze before they left the building. ;) Being a GB sponsor, they could have nipped this in the bud yesterday. But "Too much work to do to hang on the boards." was the reason.

Hmmm.

Another Loose Handle - Devil's Advocate

I see someone else on the GB ordered the $100.00 Ivanko modification. Another loose handle. Again if this were Ironmind, there would be calls for a boycott.

Modified Ivanko Super Gripper

I just saw on the GB someone picked up the PDA "Devil's Advocate" modified Ivanko Super Gripper. And the HANDLE FELL OFF?!? For $100.00!? If Ironmind shipped a turd like that, there would be a 15 page thread by now. ;)

Sunday Workout - 11/27

7AM
Lowerback Ab rotation
Shoulder rehab.
Upright Rows with Apollon's Axle - 6 sets. Medium/Heavy weight. This toasts the hands.
Tore big chunk off the left thumb yesterday, due to sharp edge on blobette.
Left Hand - Towel rollups. Worked up to a heavy weight, concentrating on just moving it a few inches.
Right Hand - Block work with 1/2 York 80 and PDA Blobette. Attached weights with Platemate magnets on blobette. Backed off a bit from yesterday.
BrookField fat bar rotations with Apollon's Axle
Extensions with homemade forumlator.

I'm looking forward to getting the John Brookfield DVD this week.

Saturday Workout 11/26 - Part 2

YMCA
Hammer Low Row - 4 sets to heavy weight.
Rope Pulls - 3 sets medium heavy
Hammer Lat pull - 3 sets to heavy weight
Hammer Shoulder press, Hammer Laterals, light smith machine press. No rest 2 cycles.
Light Reverse Curls
Light Rope extensions
Abs.

Saturday Workout 11/26

7AM
LowerBack/Ab rotation
GRIP
Block work with PDA Blobette. Attaching extra weight with PlateMates.
Nothing formal. Concentratiing on sets of 4 reps, breaking a few inches from floor. Tore left thumb open. Thank god for Nu-Skin

New Ironmind Catalog is OUT

Web page has been updated. I've ordered the new Brookfield DVD.

It is fun to watch the debate on the GB about the new items. The "newbies" wait for the cliq' elite to respond then fall in order.

ELITEFTS GRIP TOOLS

Elite just added some more grip items.

The Grip Kit

For the price of a Formulator, you can get some useful stuff that works the weak link, the THUMB. Elite's service is TOP NOTCH. They will talk to you on the phone,give friendly advice, and their QandA forum is second to none.

Friday Workout - 11/25

530AM
YMCA
Shoulder Rehab
Close Grip Bench (Index on smooth - old style olympic bar) 135x30 185x20 225x20 295x15 295x15
Hammer Decline ss/w Hammer Bench - 3 rotations. Medium Heavy weight. 10 reps per set. Short rests.
Light cable rows.
Abs

Ate and drank too much yesterday. No drive. But there is no guilt, from skipping it. ;)

Hmmm....

It looks like the famed "Inner Circle" guru's sponsor graphic, is missing from the top of the GB page.

Thursday Workout - 11/24

730AM
Lowerback/ab rotation
Shoulder Rehab
Fooled with PDA BLOBETTE. Attached Platemates each set. Nothing to 100%. Hands are starting to feel strong again.
Brookfield Fat Bar rotations.
Homemade Formulator Extensions.

Nothing formal, just screwing around. The past couple of weeks were turning into drudgery. My "Grip CNS" is coming back.

NOTE: I used fuking chalk on all sets. I know of a washed up NFL Strength Coach "Legend" who may be upset. ;)

MUSIC:
Overkill - Necroshine

Thrash at its finest.

Wed Workout - 11/23

530AM
YMCA
Pullups - 50,20 short rest. I do these on an old Nautilus multimachine. The handles are parallel to each other. This reduces any "wrist binding" pain.
Cable Pulls - 3x20 medium weight
Hammer Lat pull - 3 sets up to medium heavy. 12 reps each.
Light shoulder giant set - Hammer Laterals, Hammer presses, light standing presses. No rest. 3 cycles.
Light arms
Abs

Tuesday Night Rehab

I've been playing Quake 4 for over an hour. It works great for improving dexterity.

$650.00 Thick Bar

The "Inner Circle Acolyte" is offering 2.5 inch thick bars. Knurled with revolving sleeves. $650! This will be a test for the grip fruits!

I thought the point of using a thick bar was to emulate the oldtimers, non revolving sleeves, NO knurling. Just the basics.

I will stick with the IM Apollon's Axle. ;)

Time to sit back and enjoy the ass-kissing reviews on our favorite grip forum. ;)

Thursday Workout - 11/22

530AM
Lowerback/ab rotation
Shoulder rehab

Fooled around with block weights. No set routine. Trying to get the staleness out.
Finished with Brookfield fat bar rotations and homemeade formulator extensions.

Kept everything around 80%.

Monday Workout - 11/21

530AM
YMCA
Lats etc still sore from Saturday.
Close Grip Bench (Index Finger on smooth) 135x30 185x20 225x20 275x30 225x30
Hammer Bench, Decline, Incline rotation, 2 sets each, medium heavy weight. Short rests.
Rope Pullovers
Abs

Left shoulder is feeling a bit more secure.

Sunday Night

Lower arms have been sore all day. I may duplicate today's workout tomorrow night and Tuesday morning. Just keep things at 80% for awhile and "grease the groove".

Sunday Workout - 11/20

7AM
Lower Back/Ab rotation
Apollon' Axle Upright rows - 83x10 103x10 123x10 143x10 173x6 183x6
Not balls to the wall, left some in tank.
Fooled around with 1/2 York 80 and Blobette. Blobette filled to 40lbs. The blobette is about 1/8+" wider than Blob50.
Homemade Formulator extensions - 10x15 15x20

Forearms were a bit sore going in, overall I feel a bit beatup. I'm skipping grippers for a while, to get some of the aches out, and I'll just full around with the blocks.

Jeff Lewis 1201 Squat

Here it is:

JEFF LEWIS SQUAT

What is it with

these douchebags who start dispensing training advice in riddles and Mr. Myogi-isms? This seems to be the "modality" with the acolytes of the "Inner Circle Gurus". ;)

It is disturbing to see these hucksters, pull quotes off forums, then add derogatory commentary to be used for insult laden email ad-copy.

Oh well.

Saturday Workout 11/19 - Part 2

YMCA
Cable Face Pulls 3 sets to heavy weight.
Hammer Lower Row - 4 sets working to heavy weight.
Hammer Lat Pull - 3 sets working to heavy weight.
May have been best ever. I won't say what weights, this will drive some GB people nuts. Suffice it to say it was more than most can do. ;)

Medium Bi's, Tris.
Abs

Then snow shoveled water logged leaves down my 100 foot driveway.

Saturday Workout 11/19

GRIP - Waste of time. Nothing was working. I piddled around for about 20 minutes.

Friday Workout - 11/18

NOTE: All close grips are index finger touching smooth.

Up wide awake at 3AM. Who knows.
530AM
YMCA
Shoulder rehab
Close Grip Benches - 135x30 185x20 225x20 275x25 225x30
DB Benches - 3 x 20
Hammer Decline superset/w Hammer Incline 3 cycles - sets of 20.
Cable pullover - 4 sets - medium to heavy.
Abs

Sore today.

Blowhard Strength Coach Legend?

A simple Google search reveals pages of hits. All with the same theme, an incompetent "strength coach".

Cincinnati Post
Pro Football Talk
CNNSI.COM

The Internet is littered with contradictions to this guy's "legendary" status. Now he is trying to pass himself off as a "combat sports" authority?

One needs only to look at the magnificent level of conditioning that the Bengals achieved during the 80's and 90's. ;)

New Computer

I put a BenQ 1640 DVD Burner in. It burns well but refuses to boot any Knoppix etc live DVD's. If I transfer the DVD to another drive it boots fine. I'm going to move the BenQ to a USB external box and use a Lite-On burner internally.

I know this has nothing to do with gripping, except for ruining this morning's workout. ;)

I've installed RedHat Fedora Core 4 on an Intel 945P mobo, with an Intel 640 3.2Ghz CPU. I also tossed in a Leadtek/Nvidia 6600GT PciE video card. Hopefully I can find some time this week to work on Quake 4.

Christ can step off the cross and ask me to install Windows, and I will have to deny him. ;)

Thursday Workout - 11/17

I was up until 1AM putting my new computer together. Then up at 5AM. I should have known better.

530AM
Lower back/Ab rotation
Grip:
Trainerx20
#1xOvercrush
#2xOvercrush
Strap holds
Left - #3 - worked up to a solid 12.5lbs. Then died.
Right - bagged it. Did a few over crushes with the SuperMaster.

Holle-It-Up Dumbbell.
Concentrated on busting from floor a few inches with no tilt.
This fuking thing is slippery. :)

Left - managed a set of 3 with 108lbs.
Right - stayed at 92.5.

All in all, I payed for staying up and boozing and working on the new gaming rig. But there were a few bright spots.

Wed Workout - 11/16

530AM
YMCA
Shoulder rehab
Chinups - 3x20
Hammer Lat Pulls - 3x20 Medium Weight
Hammer Low Row - 2x20
Hammer Soulder Press - 3x20 supersetted w/Hammer Lateral
Light Bi's and Tris
Abs

Forearms a bit achy. Especially with the chinups.

Douche Bag Post of the Day

Seen on the GB:

"Does it matter how the handles are stamped on the #4? My last gripper was the #3 and it had the numbers pointing in the same direction. This one came with the fours pointing in opposite directions. Does this mean anything?"

And this pinhead is serious. He is also implying that he is crushing #4's. The gripworld is littered with these f-nozzles. ;)

Early Morning Workouts

I just a read thread, where there is whining about getting up early and working out. I thought I was reading excerpts from a kindergarten group. Grow the frig up and stop shitting yellow people.

Tuesday Night

Forearms were "achy" all day. This Holle-it-up is hitting at a different angle. Hopefully today will be a good launching point.

Tuesday Workout - 11/15

530AM
LowerBack/Ab Rotation
Same blob workout as Sunday 11/13. Everything was a bit more "solid".
Started Holle-It-Up
The dumbbell weighed in at 8lbs.
Concentrated on just getting it a few inches off floor with no tilt.
88x3 - each hand
98x3 hoovers left - 98x3 fails right
93x3 Left 93x3 Right
95.5x3 Left 95.5 Right (hoovers)
93x3 Left 93x3 Right
Dropset
88x3 Left 88x3 Right.

The handle is huge and slick. This thing is MEAN. The key is to squeeze hard and flex the wrist.

MUSIC:
Bolt Thrower - Those Once Loyal

Holle-It-Up Arrival

I unpacked and threw 50 pounds on it. I did not weigh the handle. Holy crap. I have my work cut out for me. I read somewhere that the Holles estimate that if you can get 60 kilograms on this you can pick the Inch up. If you grab it in the right spot, it just wants to tear out of your hand.

Hopa!

Holle It Up

According to UPS, it should be at my door after work.

Monday Workout - 11/14

530AM YMCA
Shoulder Rehab
Close Grip Bench - 135x30 185x20 225x20 275x25 225x20
Hammer Bench - Hammer Decline - Medium weight 2 cycles.
Cable pullover - 5 sets. Quick pace. Medium/Heavy Weight.
Cable abs.

Lower arms sore.

Active Recovery Aid

I highly endorse this. My pinkies feel much better. ;)

Eddie Guerrero WWE Wrestler Dead

I just saw that Eddie Guerrero passed this weekend. Sad.

WWE Press Release

He was a hard worker, a great athlete and a great showman.

Sunday Workout 11/13

Lower Back/Ab rotation
Shoulder rehab w/Jumpstretch bands
Right Tuhmb still borked extensionwise
Hands still a bit sore from Thursday and Friday.
Upright Rows w/Apollon's Axle - 5 sets. This hits the hands and
wrists pretty good.
1/2 York 50 - Shoulder rotations.
1/2 York 75 - Shoulder rotations. (I just bend over, hold the weight and make circles. Good shoulder rehab).
Practice popping off floor aim for 1-3" pull. For me this is the hardest part. Hands are a shade under 7.5"
PlateMate Magnets used to add weight
Left Hand 1/2 York 80 +10x3 , +12.5x3 , +13.75x3 , 14.375x3 , +15x3
Right Hand BLOB50 +1.25x3 , +2.5x3 , +3.125x3 , +3.75x3 , +5x3
1/2 York 80 weighs 42lbs
Blob50 weighs 51.5

Towel Rollups - 2 bouts.
Homemade Formulator extension - 11.25x23
Apollon Axle Brookfield Rotations - Norest drop sets.

Lower arms fried.

MUSIC:
Exodus - Fabulous Disaster

Thrash Legends.

Shilling

I am getting weary of the weekly shilling of a certain forearm gadget on the "grip" forums.

It is like tuning into the "Shop at Home Network" every night. ;)

EDIT: It seems to be daily now.

Saturday Workout 11/12

YMCA
Shoulder Rehab
Hammer lat pulls - 5 sets working toward heavy weight.
Cable pulls - 5 sets medium weight
Shoulder Press, Hammer Lateral, Hammer Press - giant set - 2 cycles.
Light Arms
Abs

I may have set a PR on that Lat machine.
I don't want to say too much, or some may demand video proof. ;)

50 Rep Challenge - #2

The video was posted of the 50 rep challenge. I have to hand it to this cat. He got 200 reps over 4 or 5 sets, ending with 48 and some close #3 attempts in between. Nice work.

Now we wait for the "cliq" to wake up, and give their reviews. ;)

Free EMail Addresses

What is up with some of these pinheads who do not allow you to use a free email address like Yahoo, to register on a forum? I have been using Yahoo for years. It is good enough for my bank, my credit card companies, amazon.com the IRS, the DMV, and my mother. Get off your fuking high horses and get with the times.

Or having to register with your "real name", are they doing a friggin background check on me? How do they check if it's real?

The Internet has truly redefined "moron".

;)

Saturday Morning - 5AM

Lower arms aching. Getting back in "isometric hold" form with the strap is tough.

Bench Press Record?

I just looked at a "Guru's" page. 220 pound class, 407 pound bench. This is a record? National Champion? At 36 years old? He sells this as "middle aged"?

No wonder the "dinosaurs" are extinct. ;)

Active Recovery

I'm in the process of finishing off the remaining Yuenglings in my fridge. Arms from the elbows down are fried. The beer seems to be helping. :)

Fatigue

Joe Kinney warned not to work wrists on the day before crush. He was right. ;)

I need to wait before I can handle a fork.

Friday Workout - 11/11 - GRIP

Right Thumb STILL borked.
Afternoon. I may have to take care of something tomorrow, so I squeezed a grip workout in today. Hands and wrists were still a bit sore from yesterday. I can confirm that training wrists on the day before crush does have a negative impact.

Trainerx20
#1 x 1 OverCrush
#2 x 1 OC

Strap holds. IronMind Strap and Iron Mind Olympic Loading Pin. Loading Pin weighs about 5 pounds. Loading pin weight not counted below.

Right Hand - SuperMaster x 5lbs x5lbs x5-5/8lbs x5-5/8lbs
Left Hand - #3 x5lbs x5-5/8 lbs x6.25lbs x6.25lbs

Not bad for an off day. This #3 is fairly stout. 11.25lbs total.

1 Hand Go-Really Grip Machine - 2x6 under slide.
Right - 145x1 170+Wx4 155x5
Left - 145x1 190+Wx4 170x5
W = 5/8lb washer.

1 Hand TTK - Fingers on top.
7.5lbs x 10
15lbs x 10
17.5lbs x 10

Homemade formulator extension - 10lbs x 31
TOAST.

Bit fatigued from yesterday, but I have a starting point.

Friday Workout - 11/11

530AM
YMCA
Shoulder rehab with tiny dumbbells
Close Grip Bench - 135x20 185x20 225x20 275x20 225x20
Light DB benches - 3x20
Hammer Bench - Hammer Decline - superset 2 cycles
Hammer Low Row - 4 sets to heavy weight
Hammer Hi-Row - 4 sets to heavy weight

It is getting more difficult to get started this early in combination with the colder weather.

Inner Circle?

What the frig is up with all these "Inner Circle" hucksters and their insulting email ad copy?

More like "Inner Circle Jerkoffs"

I'll keep my business with Elitefts and Ironmind

They get their grippers in the mail in 24 hours also.

Flame off.

;)

Thursday Feeder/Recovery

2inch shot rotation, palm down - 3 minutes per hand.

Thursday Workout - 11/10

530AM
Right thumb is still borked, extension wise. :(
Lowerback/ab rotation
Jumpstretch shoulder rehab.
Apollon Axle Upright rows - 4 sets - 10-20 reps. Medium weight.
York Block work
Shoulder rotations with 1/2 Yorks 50 and 75. Good warmup, also more shoulder rehab.
Left Hand - 1/2 York 80 (Weighs 42lbs) - Concentrated on just getting off floor to 2". Used Platemate magnets to add weight.
+10 lbs, +11.25lbs, +12.5lbs, +13.125lbs. Sets of 3.
Right Hand - Same as above but using BLOB50
+5/8, +1.25, +2.5, +3.125 - sets of 3.

Towel Rollups - 2 bouts. Used some good weight.
Homemade Formulator extensions - 10lbsx15 15lbsx15 dropset 10x12
Apollon Axle rotations - 1 bout.

Could not close a #2 past half after this.

More on the 50 Reps

I just saw that a witness is lined up to film a GB member's attempt at 50 reps with the #2. I'm betting on 54.

Good luck!

New Number 2

I picked up another Captains of Crush #2. The new shiny spring was calling to me. I'm going to move it between my car and the living room. I may start a "grease the groove" campaign with it. I need to work up a plan to include the Holle-It-Up, crush and some pinch. It looks like the Holle dumbbell will get here next Monday.

Deadlifts - 970 vs. 725 - Greatest of all time?

Bob Peoples opened the door to modern deadlifting by pulling 725 years ago. But records were made to be broken. Ask Don Reinhoudt (get well), the late Doyle Kenady etc. As of now the greatest deadlifter is Benni. Case closed. I cannot believe some of the remarks on this guys accomplishment.

My advice for the "oldtimer" worshippers, is to get on a sedative, because this guy is hitting a grand.

50 Reps With the Number 2 Gripper

This crap comes up once a month. Having done this, I believe it and move on.
Some will blindly take advice from an "Inner Circle" apostle, yet doubt someone who got off his armchair to kick some ass.

This is not that big of a deal. I find it is easier to increase reps after working at it for a short while. It's like doing pushups. When you first start you are struggling to do 6, a month later you are banging out sets of 50.

The forum debates get a little pedantic after awhile.

WED Feeder Workout - 11/9

530AM
YMCA
Got up sore all over. I can predict the weather by how I get up.
Shoulder Rehab
Chins - 3x20 - 1 Minute rests. Easy.
Hammer Machines - Lat Pull, LowRow - 3 Cycles. Fast pace
Cable Rows - 3 sets
Hammer Laterals + Hammer Press - 3 cycles - Fast Pace
Olympic Bar reverse curls + Hammer Preacher - 3 cycles - Fast Pace
Some other odds and ends.

Josh Bryant Videos

Some great stuff here:

JOSH

Scroll down to see the recent Alantis Challenge Stuff. The overhead is incredible.

Tuesday Afternoon

Lower arms sore most all day. For some reason the extensors are sore again. I have a feeling it is the towel rolls and fat bar rotations.

Tuesday Workout - 11/8

530AM
Lowerback ab rotation
Jumpstretch band should rehab.
Right Thumb knuckle is still swollen. Extension is coming back, but it is SLOW.
GRIP
Hands and forearms sore going into this one.
Block weights (all Yorks)
1/2 50, 1/2 75 , 1/2 80 - 5 full pulls each.
Tough getting warmed up.
Concentrate on breaking off floor 2" , additional weights are PlateMate magnets
Left 1/2 80 + 10 x3
Left 1/2 80 + 10-5/8 x3
Left 1/2 80 + 10-1.25 x3
Right BLOB50 +5/8 x3
Right BLOB50 +1.25 x3
Right BLOB50 +1.25+5/8 x3

Blob50 pulls were tough could not get hand positioned right. Most in the 1/2"+ range. That extra weight is murder.

Towel Rolls - 2 bouts
Apollon Fat Bar Rotation - 1 bout

This was a tough one to get started and get through.

MUSIC:
Cryptopsy - Once Was Not

KILOGRAMS

People:

1 Kilogram = 2.20462262 pounds
not
2.2 pounds.

Ahh the power of Google. ;)

Interesting Quote

I just saw this on Josh Bryant's forum:

"I think grip tests are sort of a joke for the most part because of all of the guys that bench 300 but can close the number 3. However, if it is to be contested I will get good at it." (I think he meant can't bench 300)

Be sure to work your whole body. Training is grip is fun, but Popeye looks like a deformed concentration camp victim ;)

Josh also has credentials, his raw bench is on of the best on the planet.

Benni Deadlift Video

WOW! This guy will do 1000!

Benni Video WPO

It is in AVI format, I know some of you windoze people may have to download something to play it.

Chalk Peeve

Well the monthly debate over using chalk seems to be in full swing. Who gives a flying rat's ass. If you don't want to use it, don't. Stop wasting bandwidth. It is good an humorous when a guru throws their advice in. ;)

970 POUND DEADLIFT

Benni did it!

IRONMIND NEWS

So much for the armchair guys critiquing his form. ;)

Monday Workout - 11/7

530AM YMCA
Woke up sore all over.
Shoulder Rehab
Close Grip Benches - 135x30 185x30 225 - 3x30
Hammer Bench Machines - 2 cycles through 3 machines. Hi reps.
Gironda Pulls - 3 sets
Abs
Standing Finger curls with olympic bar. Light weight. Hands pumped up fast.

A storm passed through last night, so I was sore all day and this morning. Hands feel a bit spent.

Copyright?

What is it with some of these ass wipes who "copyright" their forum postings? Stay off the board and sell your friggin' book. I won't be buying. ;)

Chokers

For some reason I cannot use these on the grippers. I tried today, choking down an Elite to parallel, but all it does is destroy the knuckle on my middle finger. You would think I learned after 2 years. :O

Holle It Up

I just ordered the dumbbell. I need a change up.

Sunday Post Workout

Hands are toast. Sore from the elbows down. I should buy stock in Jack's Blue Heat. Extensors especially sore.

Sunday Workout - 11/6

Lower Back Ab rotation
Shoulder Rehab w/Jumpstretch Bands
Upright row w/Apollon's Axle 4 sets 10 reps each
Fooled around with 1/2 York 80 and Blob50. Hands were toasted from yesterday, so I just threw PlateMate magnets on and concentrated on breaking an inch from the floor.
Homemade Formulator extensions - 10x12 17.5x6 12.5x20 fried. The leverage is incredible.
Towel Roll - 1 set
Brookfield Fat bar rotations - 3 drop sets, both directions.

MUSIC:
Necrophagist - Onset of Putrefaction

How death metal should be done.

Holle It Up

I'm thinking of getting the "Holle It Up" dumbbell from Ironmind. I need a bit of a change up. I have a set of 2inch dumbbells that I added PVC pipe to, that got them up to a hair under 2.5". The "cam" action may be worth it. I'd like to get an Inch Replica, but that seems excessive.

Saturday Workout Feeder Recovery

2inch shot rotation. 2 minutes per hand. Hands puffy.

Saturday Workout - 11/5 - Grip

Trainerx20
#1x 1 OverCrush
#2 x 1 OC

Left - 1/4 inch filed #3 - 5 sets 12 reps - all reps let out to parallel or a tad more. - 60 reps total - best ever. Can't touch, but getting all reps beyond the range. I will never file this much off again.
Right - Speed Closes + overcrush - SuperMaster 11 singles. If I use a #3, thumb knuckle still gets irritated. This may be a long recovery.
Towel Roll - 2 bouts. Weight is going up.
Homemade Formulator extensions - 10 lbs 3x10
Fingers On top TTK - 3x10

MUSIC:
Pentagram - Be Forewarned
The Godfathers of DOOM!

Saturday Workout - 11/5

Lowerback/ab rotation
YMCA 8AM
Only had 30 minutes, partner had to get on road early.
Circuit session
Hammer lat pull, Hammer Row Hi-Row, Hammer Low-Row - 3 cycles 15-20 reps each set, increase in weight each cycle.
Shoulders - light presses, Hammer Lateral, Hammer Press - 3 cycles - reps same as above.
Rope Curls ss with Hammer Machine Curls - 3 cycles - same reps
Rope Tris
Abs

Fast Pace. Handled some good weight on lat work, considering shooort rest periods.

Curious - Peeve

What is with questions on forums with the "just curious" tag? If you are asking a fuking question, you must be curious.

Stop doing it, it's insulting. I will NEVER respond. ;)

This is almost on par with the "I'd appreciate" tag. ;)

Lemley Gripper

If you are interested in a "left hand" wound gripper, here is a link to a Lemley. From what I know the quality can vary, but any thing can be fixed with some JB Weld epoxy.

LEMLEY

:)

I just saw this on a forum:

"As far as grip stuff... I have thickbars... that's as far as I'll go grip-wise. All the people I've run into who are big into grip strength have lost their goddamn minds, save maybe Diesel Crew."

Some do get a little out of control.

Friday Feeder Recovery

2inch Shot rotation. 2 minutes per hand. Hands still a bit puffy from yesterday.

Friday Workout 11/4

530AM
YMCA
Shoulder rehab
Close Grip Benches. (Index finger touching smooth) 135x30 185x30 225x30 225x50 Good burn. I'm staying here, shoulder is getting better, no sense in getting stoopid.
Hammer Bench machines (3 machines) 2 rounds. Light-Medium Weight.
Hammer Row - 3 sets light, hi rep
Rope pullovers 3 sets light
Abs
I'll hit back harder tomorrow.

Hands still a bit "puffy" from yesterday.

Like Clockwork

Well it's been a month, and someone is asking to buy an easy #3 gripper. ;)
Psss Get a SuperMaster. ;)

Thursday Feeder/Recovery Workout

Shot rotation. 2inch shots. 2 Minutes each hand. Worked the kinks out. I need to make this a habit.

Thurs Workout 11/3

530AM
Lower Back Ab rotation
Shoulder rehab with Jumpstretch bands
Apollon's Axle Upright rows 4 sets 10-20 reps 73lbs to 133lbs. Medium, do not want to push shoulder.
1/2 York 80 + 10lbs of magnets (52lbs total) - Right Hand, concentrated on breaking from floor to about 4 inches. 5 sets 5 reps
Left Hand - same as above but 5lbs added.
Not balls to ball. I'm finding out it is too easy to go overboard with the wide stuff.
Towel Rollups - 4 bouts
Apollon Axle Rotation - 3 sets
Homemade Formulator Extension - 10lbsx10 , 12.5x20 dropset 10x4

Hands swollen when done. Moved quickly about 35 minutes.

MUSIC:
Rammstein - Sehnsucht

WED Feeder Workout - 11/2

Shot rotation, palms down, 2inch shots. 2 Minutes each hand. Seems to be working the kinks out of the right thumb.

Musings

Someone pointed this out on the Sherdog Forums:

******************
Forbidden Topics!!!!

"Discussions on Matt Furery or other blowhards - If you believe that high rep endurance is the key to success in fighting, what are you doing in a strength and power forum? Use the search function to see if your particular scam artist has been discussed already."
******************

Read the rest HERE

Nice ;)

WED Workout - 11/2

YMCA
530AM
Tired today. Had a difficult time getting started.
Shoulder Rehab - pinky up laterals
Chins - 3x20 (I weigh 230)
Gironda Pulls - 3x20
Hammer Lat Pull - 3x20
Hammer Seated Press - 3x20
Hammer Lateral - 3x20
Reverse Curls
Rope extensions
Abs

Lower Arms a bit sore. Right Thumb still stiff, Left shoulder still has a bit of "looseness"

Feeder Workout

Shot Rotation - 2" Steel Shots. Palms down. 100 reps each. Worked bad thumb pretty good. I need to do these more often.

Kung Fu Grip

Here is a grip article that hits the basics. I like the towel chins.

Developing A Kung-Fu Grip

Grippermania Store

George at Grippermania has launched at CafePress. Check it out.

Grippermania Store - FEEL THE STEEL

Nice shirts! I see my winter wardrobe developing.

Tuesday Workout - 11/1

530AM
Lower Back Ab rotation
Shoulder rehab with Jumpstretch bands
GRIP:
Right Thumb still sore and stiff. Improvement is a tiny bit each day.
TRAINER x 20
Did Deadlifts with 1/2 York 80. Alternating hands with little rest for about 10 minutes. Had a hard time getting hands to wake up today.
After this bout, it was apparent that hands were still a bit worn from the weekend.
Towel Rollups - 4 bouts
Homemade Formulator Extensions - 10lbs x 27
Brookfield Fat Bar Rotations - started off with top weight and decreased for 5 sets. No rest.

MUSIC:
Swallow the Sun - The Morning Never Came

Great Death/Doom from Finland.