8AM
Lower back cramped. Last night rainy and cold, today sunny and dry.
Reverse Hyper/ Ab warmup
Elbow traction with purple Jumpstretch band
Romanian Deadlifts - w/ trap bar - 5x20
Shrugs w/ Apollons Axle - Overhand Grip - 193x10, 263x2, 313x2, 373-4x2
Re-wave using Prilepin's Table. Solid reps.
These toast the hands.
Grip training
Blob50
Left - 10 sets of 2 attempts. Good burps of air on some. Need to pull head out of ass.
Right - 10 sets of 2 deadlifts.
Observation: If you announce to the grip world that you are not going to post any grip training results until you close the #4, then post training results with a grip-machine. What does that mean? Is the hissy fit over?
Sunday, December 31, 2006
Saturday, December 30, 2006
We have been
following the introductory GB thread some poor unsuspecting griptster started, announcing the Hunan Vice's entrance into the web-o-sphere. Over 130 views and no warm shower welcome's ;)
The inner circle is a lonely place. ;)
Update - 12/31 - 09:37 - Over 230 views. Still no testis clasping. We won't count the guy from up north. ;)
Update - 1/4/2007 - Over 600 views and still no mass anal rubbings. Well done people!
The inner circle is a lonely place. ;)
Update - 12/31 - 09:37 - Over 230 views. Still no testis clasping. We won't count the guy from up north. ;)
Update - 1/4/2007 - Over 600 views and still no mass anal rubbings. Well done people!
Saturday - Part 2
Joints are killing me today. Weather is raw.
Hammer Lat Pulls - Started with 1 pair of 45's worked up to 5 pair. Sets of 20. Quick pace.
Rope Pulls - 4x20
Smith Presses - Hammer Presses - Hammer Laterals - 3 laps. No rest
Light Arms.
Abs.
Hammer Lat Pulls - Started with 1 pair of 45's worked up to 5 pair. Sets of 20. Quick pace.
Rope Pulls - 4x20
Smith Presses - Hammer Presses - Hammer Laterals - 3 laps. No rest
Light Arms.
Abs.
Saturday - 12/30
I wonder if Saddam's rope noose came from McMaster?
6AM
Lower arms still sore from thickbar Thursday.
Reverse-Hyper Ab Warmup
Elbow traction w/ Purple Jumpstretch band
Romanian Deadlifts w/ Trapbar - 5x20
Seated and Lying levering with big ratchet and magnets.
In between levering worked in 10 sets of 2 - Blob50 pulls. Left getting air. Right most full deadlifts, some squirted away.
Finished with ring/pink claw curls.
Time for Jacks Blue Heat.
Diet secret - add 1/2 scoop of MuscleMilk to coffee. Positive nitrogen balance here I come. ;)
6AM
Lower arms still sore from thickbar Thursday.
Reverse-Hyper Ab Warmup
Elbow traction w/ Purple Jumpstretch band
Romanian Deadlifts w/ Trapbar - 5x20
Seated and Lying levering with big ratchet and magnets.
In between levering worked in 10 sets of 2 - Blob50 pulls. Left getting air. Right most full deadlifts, some squirted away.
Finished with ring/pink claw curls.
Time for Jacks Blue Heat.
Diet secret - add 1/2 scoop of MuscleMilk to coffee. Positive nitrogen balance here I come. ;)
Friday, December 29, 2006
WARNING - York Barbell Legacy Dumbbells - First Sighting
The YMCA got new dumbbells to replace a few old broken Yorks. They are the new "Legacy" Yorks. When placed next to an old York there is a BIG FUCKING DIFFERENCE.
My advice is to AVOID these dumbbells for pinch work. You are just pissing your money away on a second rate item. The inside/handle side of the blob is almost FLAT. The outside of the blob is comparable to the old Yorks.
The bells are coated with a gritty/rough finish.
My advice is to seek out an original York 50 or a GordonV Blob50 replica. These new "legacy" bells get an extreme thumbs down.
Due to the shape, I would recommend that they be prohibited for certification purposes.
Do not delude yourself if you are working with one of these pieces of shit.
My advice is to AVOID these dumbbells for pinch work. You are just pissing your money away on a second rate item. The inside/handle side of the blob is almost FLAT. The outside of the blob is comparable to the old Yorks.
The bells are coated with a gritty/rough finish.
My advice is to seek out an original York 50 or a GordonV Blob50 replica. These new "legacy" bells get an extreme thumbs down.
Due to the shape, I would recommend that they be prohibited for certification purposes.
Do not delude yourself if you are working with one of these pieces of shit.
Friday - 12/29
Did some visiting last night was forced to put away a few snifters of "Maker's Mark".
530AM
Close Grip Bench - Index on Smooth - 135x20, 225x20,315x20,275x20,225x20
Hammer Flat, Decline Incline - 2 laps. Finished each set with Kelso bench shrugs
Overhead Crossover Cable shrugs - 3x20
Rope Pullovers - 4x12
I only use the Hammer Machines because they are there. I think they are garbage.
Thursday, December 28, 2006
Thursday - 12/28
6AM
ReverHyper Ab Warmup
Romanian Deadlifts w/ Trap Bar - 5x20
Shrugs w/ Apollons Axle - Overhand grip - 193x3, 263x3, 313x3, 363x3, 403x3, 363x5
Lower Arms completely destroyed after this. Felt "on", so went with the 403. Time to re-wave. Trap strength coming back.
Piddled with the Blob50, could not shake the ache from the axle.
Picked up broom and swept for active recovery.
If you are just joining in - I am using the Apollon's Axle from Ironmind. It is a smooth, 2" diameter, 7 foot bar. It weights 33 pounds. Keep in mind if you use pipe or solid stock, there is a BIG circumference difference between 1.875" and 2". Start light with any pulling stuff when working with the thick bar. It adds a whole new dimension of stress to the arms. Don't be stupid, build a wide base.
My hands are not quite 7.5".
ReverHyper Ab Warmup
Romanian Deadlifts w/ Trap Bar - 5x20
Shrugs w/ Apollons Axle - Overhand grip - 193x3, 263x3, 313x3, 363x3, 403x3, 363x5
Lower Arms completely destroyed after this. Felt "on", so went with the 403. Time to re-wave. Trap strength coming back.
Piddled with the Blob50, could not shake the ache from the axle.
Picked up broom and swept for active recovery.
If you are just joining in - I am using the Apollon's Axle from Ironmind. It is a smooth, 2" diameter, 7 foot bar. It weights 33 pounds. Keep in mind if you use pipe or solid stock, there is a BIG circumference difference between 1.875" and 2". Start light with any pulling stuff when working with the thick bar. It adds a whole new dimension of stress to the arms. Don't be stupid, build a wide base.
My hands are not quite 7.5".
Wednesday, December 27, 2006
Let's Hold Hands and Get this Thing Done!
We have just received an official, urgent, communique' from the Fictional Hand Bullpen! We are told that the Post Office is handling over 20 BILLION packages this glorious holiday season. Show some fucking compassion people! DOWNLOAD the FREELY AVAILABLE, PUBLIC DOMAIN Famous York Hand Balancing Course and save a mailman from going friggin Postal. ;)
God Bless Us, Everyone!
God Bless Us, Everyone!
Wed - 12/27
5AM
Was up late screwing with my IBM T43.
Lats and shoulder girdle beat up from past week or so. Circuit trained around, worked in some Kelso Shrugs, shot the shit, and called it a morning.
Time to study motherboards.
Was up late screwing with my IBM T43.
Lats and shoulder girdle beat up from past week or so. Circuit trained around, worked in some Kelso Shrugs, shot the shit, and called it a morning.
Time to study motherboards.
Tuesday, December 26, 2006
Tuesday - 12/26
It is with a heavy heart that I announce I will no longer be posting workouts or training results. This will remain in effect until I can consistently crush a #4 with a Handgripper Helper attached and clean and press the Inch Dumbbell at the same time.
Just kidding, you will find no whiny pouty stuff here ;)
8AM
Reverse Hyper Ab Warmup
Shrugs W/ Apollons Axle - Overhand Grip - 193x20, 263x20, 313x25 WooHoo
Romanian Deadlifts with Trap Bar - 6x20. Still a bit of a Charley horse.
Grip Training
Worked in levering with ratchet and Platemates in between all Blob50 work. It has been raining since yesterday. The humidity is unforgiving with pinch. But it will all work out in the end.
Left - 8 sets of 2 - deadlift attempts. Some pops, some good air.
Right - 8 sets of 2 - Full deadlifts. Some slipped out towards the top.
Ironmind Claw Curl - 1 high rep set.
Just kidding, you will find no whiny pouty stuff here ;)
8AM
Reverse Hyper Ab Warmup
Shrugs W/ Apollons Axle - Overhand Grip - 193x20, 263x20, 313x25 WooHoo
Romanian Deadlifts with Trap Bar - 6x20. Still a bit of a Charley horse.
Grip Training
Worked in levering with ratchet and Platemates in between all Blob50 work. It has been raining since yesterday. The humidity is unforgiving with pinch. But it will all work out in the end.
Left - 8 sets of 2 - deadlift attempts. Some pops, some good air.
Right - 8 sets of 2 - Full deadlifts. Some slipped out towards the top.
Ironmind Claw Curl - 1 high rep set.
Monday, December 25, 2006
Monday - 12/25
Hit the cellar.
830AM
Reverse Hyper/Ab Warmup
Close Grip Bench w/ Apollons Axle - 123x20, 213x20, 233-8x20
In between all sets worked in Romanian Deadlifts, sets of 20, pair of 50lb dumbbells.
Still a bit of a charley horse.
Never bench without a spotter, or some sort of reliable spotting setup to catch the bar. I use a pair of steel stands similar to the Ironmind Pillars of Power. I got them locally at the "Fitness Headquarters". Only MORONS think they can roll the bar off themselves. Make sure 2007 is a safe one, avoid the Darwin Awards. ;)
FAST pace.
Called it a day.
830AM
Reverse Hyper/Ab Warmup
Close Grip Bench w/ Apollons Axle - 123x20, 213x20, 233-8x20
In between all sets worked in Romanian Deadlifts, sets of 20, pair of 50lb dumbbells.
Still a bit of a charley horse.
Never bench without a spotter, or some sort of reliable spotting setup to catch the bar. I use a pair of steel stands similar to the Ironmind Pillars of Power. I got them locally at the "Fitness Headquarters". Only MORONS think they can roll the bar off themselves. Make sure 2007 is a safe one, avoid the Darwin Awards. ;)
FAST pace.
Called it a day.
Sunday, December 24, 2006
Sunday - 12/24
8AM
Reverse Hyper/ Ab Warmup
Romanian DL's with dumbbells - 6x20. Left thigh still has a charley horse.
Shrugs w/ Apollons Axle - Overhand grip - 193x10, 243x3, 263x3, 318x3, 338x3, 368x5, 323x12. Lower arms were beat to death after these.
Seated levering twists w/ big ratchet - 3 sets
Grip training
BLOB50 work
Left - 6x2reps - Deadlift attempts - Solid gulps of air.
Right - 6x2Full Deadlifts
Ironmind Claw Curls - Ring and Pinky - 2x40reps. DO NOT fuck around with these. It is all too easy to screw a knuckle up with those fingers.
Reverse Hyper/ Ab Warmup
Romanian DL's with dumbbells - 6x20. Left thigh still has a charley horse.
Shrugs w/ Apollons Axle - Overhand grip - 193x10, 243x3, 263x3, 318x3, 338x3, 368x5, 323x12. Lower arms were beat to death after these.
Seated levering twists w/ big ratchet - 3 sets
Grip training
BLOB50 work
Left - 6x2reps - Deadlift attempts - Solid gulps of air.
Right - 6x2Full Deadlifts
Ironmind Claw Curls - Ring and Pinky - 2x40reps. DO NOT fuck around with these. It is all too easy to screw a knuckle up with those fingers.
Saturday, December 23, 2006
Saturday - Part 2
Hammer Lat Pull - Started with 2 pair of 45s, added 1 Pair per set. Sets of 20. Topped out at 5 pair (25reps)
Hammer Row - 2 sets. Already a mixture of plates. Life is too short to add. ;)
Smith Press, Hammer Lateral - 3 laps
Hammer press - 4 sets
Light Arms
Hammer Row - 2 sets. Already a mixture of plates. Life is too short to add. ;)
Smith Press, Hammer Lateral - 3 laps
Hammer press - 4 sets
Light Arms
Saturday - 12/23
Went into work at 430AM to wrap a few things up.
7AM
Reverse hyper ab warmup
Worked in some Romanian deadlifts with trap bar. Got a charley horse. I hate this fucking weather.
Levering with ratchet and Platemates etc.
In between levering worked in some Blob50 stuf - right hand - 10 full deadlifts. Left, air here and there. Hand is still sore from the Claw curls. Wow.
7AM
Reverse hyper ab warmup
Worked in some Romanian deadlifts with trap bar. Got a charley horse. I hate this fucking weather.
Levering with ratchet and Platemates etc.
In between levering worked in some Blob50 stuf - right hand - 10 full deadlifts. Left, air here and there. Hand is still sore from the Claw curls. Wow.
Friday, December 22, 2006
Well
it did not take long. We received the first ad-copy from the Hunan Vice Coterie. Who coincidentally have the same PO BOX at the Fictional Grip Gang, surprise, surprise. ;)
We have been asked to help spread the word of the new website by posting a banner and a link.
We submit to this request, with Honor, Respect and Reverence, especially during this time that we rejoice in the birth of the Christ Child.
Here is the link, please bow your head in homage to the Old-Timers that practiced their special brand of snake-oil, as you click it - The Real Old Time Strongman Library.
Then use the money you saved, from essentially buying the same thing, in an overpriced form, and donate it HERE, where it will do some true good.
Tis' The Fucking Season. ;)
We have been asked to help spread the word of the new website by posting a banner and a link.
We submit to this request, with Honor, Respect and Reverence, especially during this time that we rejoice in the birth of the Christ Child.
Here is the link, please bow your head in homage to the Old-Timers that practiced their special brand of snake-oil, as you click it - The Real Old Time Strongman Library.
Then use the money you saved, from essentially buying the same thing, in an overpriced form, and donate it HERE, where it will do some true good.
Tis' The Fucking Season. ;)
Friday - 12/22
Had a waterglass of Jack Daniels last night.
500AM - Had to start early.
Close Grip Bench - Index on smooth - 135x20, 225x20, 315x20
DB Bench Press - 3x20 - whatever dumbbells were on the floor.
Hammer Flat, Decline, Incline - 2 laps. Finished each set with Kelso bench shrugs.
Kelso Over Head Cable Shrugs with crossover cables.
Abs
500AM - Had to start early.
Close Grip Bench - Index on smooth - 135x20, 225x20, 315x20
DB Bench Press - 3x20 - whatever dumbbells were on the floor.
Hammer Flat, Decline, Incline - 2 laps. Finished each set with Kelso bench shrugs.
Kelso Over Head Cable Shrugs with crossover cables.
Abs
Thursday, December 21, 2006
The Circle Expands
We see the Hunan Vice just became a part of the innercirclemarketing ring. We are waiting with baited breath for the first volley of poorly composed and spelled email ad-copy.
Welcome to the web!
Welcome to the web!
Thursday - 12/21
530AM
Reverse Hyperextension /Ab Warmup
Romanian Deadlifts with trap bar - Sets of 10, in between shrugs.
Shrugs w/Apollons Axle - Overhand Grip - 193x10, 243x3, 263x3, 313x5, 333x5, 353x5, 318x12. Volume increase over Sunday. No sets to failure.
Fooled with Blob50. Hands wiped out from shrugs
Ironmind Claw Curl - Ring and Pinky - 2 setsx30 - My hands have been sore every day from these.
Take garbage out for active recovery.
Reverse Hyperextension /Ab Warmup
Romanian Deadlifts with trap bar - Sets of 10, in between shrugs.
Shrugs w/Apollons Axle - Overhand Grip - 193x10, 243x3, 263x3, 313x5, 333x5, 353x5, 318x12. Volume increase over Sunday. No sets to failure.
Fooled with Blob50. Hands wiped out from shrugs
Ironmind Claw Curl - Ring and Pinky - 2 setsx30 - My hands have been sore every day from these.
Take garbage out for active recovery.
Wednesday, December 20, 2006
Old Time Strongman Library
Be sure to check out the Old Time Strongman Libraries at
Sandowplus
and
Maxalding
You will find a treasure trove of strength info along with some
cool grip stuff and the famous, highly sought after
York Hand Balancing course!
Best of all, it is FREE!
It seems a day does not go by that someone drops us a line to tell us how thrilled they are to save some cash by downloading these fine materials.
Save your wallet from a getting a needless Dirty Sanchez. ;)
Merry New Year!
Sandowplus
and
Maxalding
You will find a treasure trove of strength info along with some
cool grip stuff and the famous, highly sought after
York Hand Balancing course!
Best of all, it is FREE!
It seems a day does not go by that someone drops us a line to tell us how thrilled they are to save some cash by downloading these fine materials.
Save your wallet from a getting a needless Dirty Sanchez. ;)
Merry New Year!
Wed - 12/20
530AM
Hammer Lat pull - 5 sets ascent - added 1 pair of 45 each set. Last set 5 pair and some change. Sets of 20. Strip sets, down to 2 pair of 45s. Finished each strip set with Kelso Lat shrugs
Hammer Low Row - 4x20 medium weight - finished each set with Kelso Row shrugs.
Smith Press, Hammer Lateral, Hammer Press - 3 laps. No rest
Light arms
Abs
Lower arms sore. DOMS
Isn't is amazing within a few hours of "critiquing" the so called extreme limited availability of the $80.00 rare, prized, skull grippers, we are treated to a last chance email to acquire these gems? ;) I'm sure some have them occupying a place of honor in between their invaluable Franklin Mint Faberge' Egg Collection and Elvis dinner plates.
Hammer Lat pull - 5 sets ascent - added 1 pair of 45 each set. Last set 5 pair and some change. Sets of 20. Strip sets, down to 2 pair of 45s. Finished each strip set with Kelso Lat shrugs
Hammer Low Row - 4x20 medium weight - finished each set with Kelso Row shrugs.
Smith Press, Hammer Lateral, Hammer Press - 3 laps. No rest
Light arms
Abs
Lower arms sore. DOMS
Isn't is amazing within a few hours of "critiquing" the so called extreme limited availability of the $80.00 rare, prized, skull grippers, we are treated to a last chance email to acquire these gems? ;) I'm sure some have them occupying a place of honor in between their invaluable Franklin Mint Faberge' Egg Collection and Elvis dinner plates.
Tuesday, December 19, 2006
Tuesday Post-Mortem
Shot Rotations - 12 minutes
I need to keep these in the regular routine. Hands always feel much better afterwards.
The 2 finger (ring/pinky) Ironmind Claw Curls have had me sore for the past few days. It is amazing how a slight change can kick start something. If you get them, control your ego. Too much weight and sloppy form will shut you down with a nasty finger injury. These are best done with higher reps and medium weight.
Remember - don't get duped into paying a fortune for "special short climbing rope". Head on over to McMaster.com Enter - manila rope - in the search box. 1" rope will run you about 65 cents per foot. Get your loading pin and carbiner, double the rope through the carbiner and you have a solid 2inch implement. 2" thick rope will run you $2.75 a foot. They ship FAST.
I just wandered over to the Dino Krubiks Blog. How much mileage can you get out of the fucking stupid catch phrase - "Chrome and Fern"?
I need to keep these in the regular routine. Hands always feel much better afterwards.
The 2 finger (ring/pinky) Ironmind Claw Curls have had me sore for the past few days. It is amazing how a slight change can kick start something. If you get them, control your ego. Too much weight and sloppy form will shut you down with a nasty finger injury. These are best done with higher reps and medium weight.
Remember - don't get duped into paying a fortune for "special short climbing rope". Head on over to McMaster.com Enter - manila rope - in the search box. 1" rope will run you about 65 cents per foot. Get your loading pin and carbiner, double the rope through the carbiner and you have a solid 2inch implement. 2" thick rope will run you $2.75 a foot. They ship FAST.
I just wandered over to the Dino Krubiks Blog. How much mileage can you get out of the fucking stupid catch phrase - "Chrome and Fern"?
Tuesday - 12/19
530AM
Reverse Hyper, Ab warmup
Romanian Deadlifts with trap bar - 4x10 combined with
Shrugs w/ Apollons Axle - 193-5x10
Grip training
Levering with ratchet.
Left Hand - Blob50 - 8 sets of doubles - deadlift attempts. Got solid gulps of air.
Right - Blob50 - 8 full deadlift singles.
Rained yesterday, everything had that "slickness"
Ironmind Claw Curl - Ring and Pinky 2x20
I just noticed the Limited Edition Collectible Halloween, for the truly serious, only 40 available, $80.00 "Skull" grippers are still on sale at the Fictional Hand site - since Halloween. Maybe sanity is starting to take hold, and people are using their cash to buy things of real value? ;)
Reverse Hyper, Ab warmup
Romanian Deadlifts with trap bar - 4x10 combined with
Shrugs w/ Apollons Axle - 193-5x10
Grip training
Levering with ratchet.
Left Hand - Blob50 - 8 sets of doubles - deadlift attempts. Got solid gulps of air.
Right - Blob50 - 8 full deadlift singles.
Rained yesterday, everything had that "slickness"
Ironmind Claw Curl - Ring and Pinky 2x20
I just noticed the Limited Edition Collectible Halloween, for the truly serious, only 40 available, $80.00 "Skull" grippers are still on sale at the Fictional Hand site - since Halloween. Maybe sanity is starting to take hold, and people are using their cash to buy things of real value? ;)
Monday, December 18, 2006
Monday - 12/18
530AM
Close Grip Bench - Index on Smooth - 135x30, 225x20, 305-3x20
Hammer Decline,Incline,Flat - 2 laps. Finished each set with Kelso Bench shrugs.
Rope pullovers - 4x15
Abs
Too hungry to continue anything else.
Close Grip Bench - Index on Smooth - 135x30, 225x20, 305-3x20
Hammer Decline,Incline,Flat - 2 laps. Finished each set with Kelso Bench shrugs.
Rope pullovers - 4x15
Abs
Too hungry to continue anything else.
Sunday, December 17, 2006
Sunday - 12/17
8AM
Lower Back/Ab Warmup - Reverse Hypers, leg raises etc
Romanian Deadlifts with Trap Bar - 5x10 - Still moderate weight. My back is a mess. No sense in being stupid.
Shrugs - w/ Apollons Axle - Overhand Grip - 243x3, 263x3, 313x3, 333x3, 353x3, 313x12 - Change of pace from high reps.
Grip Training
Levering in between Blob50 work. Also started Ironmind Claw Curls. Using Ring/Pinky only. These may be the missing link.
Left - Blob50 - 10 doubles - deadlift attempts - some skidded, some got good swallows of daylight.
Right - Blob50 - 10 full deadlift singles. Some farmers walked a few/4/5 steps etc.
MUSIC:
Lower Back/Ab Warmup - Reverse Hypers, leg raises etc
Romanian Deadlifts with Trap Bar - 5x10 - Still moderate weight. My back is a mess. No sense in being stupid.
Shrugs - w/ Apollons Axle - Overhand Grip - 243x3, 263x3, 313x3, 333x3, 353x3, 313x12 - Change of pace from high reps.
Grip Training
Levering in between Blob50 work. Also started Ironmind Claw Curls. Using Ring/Pinky only. These may be the missing link.
Left - Blob50 - 10 doubles - deadlift attempts - some skidded, some got good swallows of daylight.
Right - Blob50 - 10 full deadlift singles. Some farmers walked a few/4/5 steps etc.
MUSIC:
Saturday, December 16, 2006
Shopping
I just got back from the local mall. Look people, learn to FUCKING shower. Ass-Stench was the word of the day down there. It brought back sentimental memories, of being a young boy and visiting the monkey cages at Scranton's old Nay Aug Zoo. What in the name of Christ happened to personal hygiene? I hate the fucking holidays. ;)
Saturday - 12/16
I headed into work at 5AMish to take care of some crap.
Slipped into my new GripBoard T-Shirt. A strange aura of power seemed to flow from my lower arms.
Lower Back.Ab Warmup
Romanian Deadlifts with trap bar 3x10
Grip Training - 730AM
I decided to deload the pinching, and use only the Blob50 for both hands. No Platemates this week. I'm off Christmas week, so I want to go into it somewhat fresh.
Left Hand Blob50 - 8 sets of double attempts. All got some air. I am going to throw this fucking piece of shit into the goddamn street.
Right Hand Blob50 - 8 sets of doubles - Full Deadlifts - Avoided trying to set up perfectly. "Worked out of the groove".
In between the pinch work I hit levering fairly hard with the ratchet and Brookfield stick. My goal was to be a bit pre-exhausted on the Blob work.
YMCA
Hammer Lat Pulls - Again, someone left a goose shit assortment of plates on it. Did two fairly hard hi-rep sets.
Hammer Row - Same as above
Smith Press, Hammer Laterals - 3 cycles.
Hammer Press - 3 sets. Too lazy to count plates again.
Light Arms
We have updated the links to the side. Be sure to check them out. George from Grippermania is up as well as Shaf from Power and Bulk. Shaf's videos are great resources, especially if you are a cellar gym guy.
Slipped into my new GripBoard T-Shirt. A strange aura of power seemed to flow from my lower arms.
Lower Back.Ab Warmup
Romanian Deadlifts with trap bar 3x10
Grip Training - 730AM
I decided to deload the pinching, and use only the Blob50 for both hands. No Platemates this week. I'm off Christmas week, so I want to go into it somewhat fresh.
Left Hand Blob50 - 8 sets of double attempts. All got some air. I am going to throw this fucking piece of shit into the goddamn street.
Right Hand Blob50 - 8 sets of doubles - Full Deadlifts - Avoided trying to set up perfectly. "Worked out of the groove".
In between the pinch work I hit levering fairly hard with the ratchet and Brookfield stick. My goal was to be a bit pre-exhausted on the Blob work.
YMCA
Hammer Lat Pulls - Again, someone left a goose shit assortment of plates on it. Did two fairly hard hi-rep sets.
Hammer Row - Same as above
Smith Press, Hammer Laterals - 3 cycles.
Hammer Press - 3 sets. Too lazy to count plates again.
Light Arms
We have updated the links to the side. Be sure to check them out. George from Grippermania is up as well as Shaf from Power and Bulk. Shaf's videos are great resources, especially if you are a cellar gym guy.
Friday, December 15, 2006
Friday - 12/15
530AM
Decided on hitting the cellar instead of the gym
Lower back/Ab warmup
Close Grips - w/ Apollons Axle - 123x30, 223-5x30
Romanian Trap Bar Deadlifts in between each set of benches. sets of 10
Light Levering.
Time to fry some eggs.
Decided on hitting the cellar instead of the gym
Lower back/Ab warmup
Close Grips - w/ Apollons Axle - 123x30, 223-5x30
Romanian Trap Bar Deadlifts in between each set of benches. sets of 10
Light Levering.
Time to fry some eggs.
Thursday, December 14, 2006
Free Computer Books Online
A tremendous resource for you byteheads out there.
FREE COMPUTER BOOKS
Lear about using a real operating system, and tell Satan's Handmaids at Microsoft to take Vista and stick it up their anus. ;)
FREE COMPUTER BOOKS
Lear about using a real operating system, and tell Satan's Handmaids at Microsoft to take Vista and stick it up their anus. ;)
Thursday - 12/14
530AM
Lower Back/Ab Warmup
Shrugs w/ Apollons Axle - Overhand grip - 193x20, 243x20, 303x20, 253x20
Did Romanian Trap Bar Deadlifts in between shrugs.
The shrugs blow up the hands.
Did a bunch of leverage stuff with the ratchet to get the "pump" out of the thumbs.
Fooled with Blobette and Blob50 for a little while and called it a day.
I just looked at the analytics for the site. It is amazing all the outclicks the York Hand Balancing Course is getting. Get yourself some heavy paper, laser print it and you are set.
Looks like people are smartenin' up.
Lower Back/Ab Warmup
Shrugs w/ Apollons Axle - Overhand grip - 193x20, 243x20, 303x20, 253x20
Did Romanian Trap Bar Deadlifts in between shrugs.
The shrugs blow up the hands.
Did a bunch of leverage stuff with the ratchet to get the "pump" out of the thumbs.
Fooled with Blobette and Blob50 for a little while and called it a day.
I just looked at the analytics for the site. It is amazing all the outclicks the York Hand Balancing Course is getting. Get yourself some heavy paper, laser print it and you are set.
Looks like people are smartenin' up.
Wednesday, December 13, 2006
Whatta Day
The mailguy just dropped off the new Milo, and minutes later the UPS peep handed me my new Grippermania T-Shirt. You cheap grip fucks should order a T-Shirt from each forum.;) Every bit helps keep them online. Click HERE.
Merry New Year!
Merry New Year!
A Joyous Tear Filled Morning
We just received the latest inspiration filled missive from the Fictional Hand crew. Thank you, Thank you. We are told the sob drenched story of someone who overcame a crippling back injury, because of the guidance of Matted Fur and the team at Fictional Grip guru land. Our champion is now able to viscously pop phonebooks and attempt handstands.
Our faith in the power of prayer and positive thought has been restored. We at Grip Central are going to "Pay it forward".
Download the York Hand Balancing Course, and then watch Mr. Edgin's Phone Book Destruction video.
Please send your emotionally charged tales of success to imapatheticselfloathingeasilydupedfool@fantasyland.org
Bob, I need a Kleenex.
God Bless.
;)
Our faith in the power of prayer and positive thought has been restored. We at Grip Central are going to "Pay it forward".
Download the York Hand Balancing Course, and then watch Mr. Edgin's Phone Book Destruction video.
Please send your emotionally charged tales of success to imapatheticselfloathingeasilydupedfool@fantasyland.org
Bob, I need a Kleenex.
God Bless.
;)
Wed - 12/13
530AM
Cable Rows - 3x20
Hammer Lat Pulls 3x20 - finished with Kelso Lat Shrugs
Hammer Row - 3x20 - finished with Kelso Row Shrugs
Smith Press, Hammer Press, Hammer laterals - 3 laps
Arms
Abs
Moved at a quick pace, used what ever weight was on the units.
Thumb muscle bellies sore. :O
Cable Rows - 3x20
Hammer Lat Pulls 3x20 - finished with Kelso Lat Shrugs
Hammer Row - 3x20 - finished with Kelso Row Shrugs
Smith Press, Hammer Press, Hammer laterals - 3 laps
Arms
Abs
Moved at a quick pace, used what ever weight was on the units.
Thumb muscle bellies sore. :O
Tuesday, December 12, 2006
Tuesday - 12/12
520AM
Reverse Hyper/Ab Warmup
Combine - Romanian Deadlifts with Overhand Apollon's Axle Shrugs (193lbs) - 5 sets - 10 reps. About 1 minute between cycles.
Grip Training
Worked in leverage work in between block weight work. Ratchet, ax and Brookfield stick
Left Blob50 +1.875lbs Platemates - 8 single deadlift attempts. First 6 just skidded around. Last 2 attempts got inches of air and managed 8 inch lateral moves.
Right - PDA Blobette - 48.5lbs base weight - 8 singles - full deadlifts - concentrated on speed off floor. Smooth lifts. Deload day.
Reverse Hyper/Ab Warmup
Combine - Romanian Deadlifts with Overhand Apollon's Axle Shrugs (193lbs) - 5 sets - 10 reps. About 1 minute between cycles.
Grip Training
Worked in leverage work in between block weight work. Ratchet, ax and Brookfield stick
Left Blob50 +1.875lbs Platemates - 8 single deadlift attempts. First 6 just skidded around. Last 2 attempts got inches of air and managed 8 inch lateral moves.
Right - PDA Blobette - 48.5lbs base weight - 8 singles - full deadlifts - concentrated on speed off floor. Smooth lifts. Deload day.
Monday, December 11, 2006
Number One on Google Again
homemade grip training
foot stomp gripper
Let's celebrate by avoiding Christmas wait times and DOWNLOADING, FOR FOR FREE the famous York Hand Balancing Course. Use the money you save from having someone else print it and order yourself a couple T-Shirts to support your favorite Grip Forums.
I love the inter-net. ;)
foot stomp gripper
Let's celebrate by avoiding Christmas wait times and DOWNLOADING, FOR FOR FREE the famous York Hand Balancing Course. Use the money you save from having someone else print it and order yourself a couple T-Shirts to support your favorite Grip Forums.
I love the inter-net. ;)
More On The Cable TV Situation
So I call the the 800 number that is on the new programming pricing letter. The first pinhead I get has no idea what fucking letter I am talking about. After being transferred 4 goddamn times, someone knows of the letter and the new rate plans BUT he can't help me since Adelphia is still running my zip code. I then explain all the Direct-TV vans in my neighborhood, and it's tempting to flag one down. He then tells me to sit on my hands. They will be making some great 3 month free loaded package offers soon. It's time to take it to the fucking man!
Anyway, something is going on because the Speakeasy download test has me at 16MB downloads. I have been taking advantage of the bandwidth by surfing the "Torrent". ;)
Anyway, something is going on because the Speakeasy download test has me at 16MB downloads. I have been taking advantage of the bandwidth by surfing the "Torrent". ;)
Gripper Calibrations
Gripperhell has been hard at work with the calibration project. Frankly I am not happy by some of the "easy", "defective" grippers that are showing up on the charts. One has to wonder if the Easy 2.68/138lb #3 (foot stomped?) was responsible for part of the 2003-2004 IronMind Certification explosion. Disgraceful.
It is good to see the MashMonster Replicas hit where they were supposed to, and the new Ironmind #3's show up under the bell.
It is good to see the MashMonster Replicas hit where they were supposed to, and the new Ironmind #3's show up under the bell.
Monday - 12/11
530AM
Close Grip Bench - Index on smooth - 135x40, 225x20, 305-3x20
Hammer Flat, Incline, Decline - 2 circuits. Fast pace. Finished each set with Kelso bench shrugs
Rope Pullovers - 4x12
Rope Face Pulls - 4x12
Abs
Close Grip Bench - Index on smooth - 135x40, 225x20, 305-3x20
Hammer Flat, Incline, Decline - 2 circuits. Fast pace. Finished each set with Kelso bench shrugs
Rope Pullovers - 4x12
Rope Face Pulls - 4x12
Abs
Sunday, December 10, 2006
Cable TV Bill
I just got the letter from Comcast, who just took over Adelphia. They informed me that the price is going up 20% because of the improvements and maintenance they are doing. Maintenance?! That is like going to the grocery store and being informed that prices are going up because they mopped the fucking aisles. These cocksuckers should be force fed Rosie O'Donnell's smegma.
After picking myself up off the floor from the initial shock, I called the 800 number. I promptly got a moron who could not add. I decided against changing my plans with her. I will call again tomorrow.
They should burn in hell with Joe Stalin, after being force fed the smegma of course.
After picking myself up off the floor from the initial shock, I called the 800 number. I promptly got a moron who could not add. I decided against changing my plans with her. I will call again tomorrow.
They should burn in hell with Joe Stalin, after being force fed the smegma of course.
Sunday - 12/10
8AM
Reverse Hypers, abs warmup.
Elbow traction with purple Jumpstretch band.
Romanian Deadlifts 5x10
Shrugs w/ Apollons Axle - Overhand grip - 193x20, 243x20, 293x20, (no rest drop set) 243x20
Hands finished.
Grip Training
Left Hand Blob50 - 8 deadlift attempts - 4 singles w/+1.25lbs Platemates, 4 singles w/+1.875lbs Platemates. All got air, and lateral move/arc of 6-8 inches.
Right Hand - PDA Blobette - 48.5lbs base weight - 8 deadlift singles. Fatigued today.
Levering with ratchet and Platemates.
Past 4 weeks, solid improvement.
T-SHIRTS - I updated the Grippermania T-Shirt Link. Stop being skinflints, and order your Gripboard/Grippermania T-Shirts HERE. It takes cash to run a forum.
;)
Reverse Hypers, abs warmup.
Elbow traction with purple Jumpstretch band.
Romanian Deadlifts 5x10
Shrugs w/ Apollons Axle - Overhand grip - 193x20, 243x20, 293x20, (no rest drop set) 243x20
Hands finished.
Grip Training
Left Hand Blob50 - 8 deadlift attempts - 4 singles w/+1.25lbs Platemates, 4 singles w/+1.875lbs Platemates. All got air, and lateral move/arc of 6-8 inches.
Right Hand - PDA Blobette - 48.5lbs base weight - 8 deadlift singles. Fatigued today.
Levering with ratchet and Platemates.
Past 4 weeks, solid improvement.
T-SHIRTS - I updated the Grippermania T-Shirt Link. Stop being skinflints, and order your Gripboard/Grippermania T-Shirts HERE. It takes cash to run a forum.
;)
Saturday, December 09, 2006
Leverage Wrist Work
If you are just starting out. Introduce the levering gradually and start light. Be careful of your form. It is all to easy to have a sledge hammer go out of the groove. Aside from possibly smashing your face in, the sudden twist will injure your wrist. Believe me, an injured wrist is NO fun.
Start high reps,light weight and keep the form strict. As you get more advanced, it is okay to start working in some looser style reps. But be aware of what you are doing.
In the end it will all pay off.
Start high reps,light weight and keep the form strict. As you get more advanced, it is okay to start working in some looser style reps. But be aware of what you are doing.
In the end it will all pay off.
Saturday - 12/9 - Part 2
Hammer Low Rows - The one where the weights load by the ground - already a pile of plates on it. I was not about to move or count them. 3x12. Then knocked some plates off and did 3 sets of Kelso row shrugs.
Hammer Lat Pulls - The one where you face away form the plates - same deal as above, and worked in the Kelso shrugs.
I only used those machines because the other Hammer ones where tied up.
Rope Face Pulls - 4x20
Smith Press, Hammer Press, Hammer Lateral - 3 circuits.
Light arms
Hammer Lat Pulls - The one where you face away form the plates - same deal as above, and worked in the Kelso shrugs.
I only used those machines because the other Hammer ones where tied up.
Rope Face Pulls - 4x20
Smith Press, Hammer Press, Hammer Lateral - 3 circuits.
Light arms
Saturday - 12/9
630AM - 18 friggin degrees
No "motivation" today
Reverse Hyper - Romanian Deadlifts w/ trap bar - Abs to warm up
Added lead to PDA Blobette - Base weight is 48.5lbs
Tried to start with block weight work, but hands would not work. So:
Brookfield stick - 1 long bout
Ax lever to rear - 1 set - 12 reps - stopped just short of failure
Seated levering with ratchet + Platemates - 3 sets.
Grip Training
Left - Blob50 - +1.25lbs in Platemates - 4 deadlift attempts, got air and managed lateral arc move of about 6-8 inches.
Right - PDA Blobette - 48.5lbs base weight - 2 deadlifts with base weight, 2@+1.25lbs, 2@+1.875lbs - For the new people that keep showing up here, I have found the PDA Blobette to be more difficult than the Blob50. A 46-47lbs Blobette should get you a full deadlift with a Blob50. I think it is because the Blobette is a little "bigger" all around. Of course your experiences may be different.
Stopped while I was somewhat ahead.
No "motivation" today
Reverse Hyper - Romanian Deadlifts w/ trap bar - Abs to warm up
Added lead to PDA Blobette - Base weight is 48.5lbs
Tried to start with block weight work, but hands would not work. So:
Brookfield stick - 1 long bout
Ax lever to rear - 1 set - 12 reps - stopped just short of failure
Seated levering with ratchet + Platemates - 3 sets.
Grip Training
Left - Blob50 - +1.25lbs in Platemates - 4 deadlift attempts, got air and managed lateral arc move of about 6-8 inches.
Right - PDA Blobette - 48.5lbs base weight - 2 deadlifts with base weight, 2@+1.25lbs, 2@+1.875lbs - For the new people that keep showing up here, I have found the PDA Blobette to be more difficult than the Blob50. A 46-47lbs Blobette should get you a full deadlift with a Blob50. I think it is because the Blobette is a little "bigger" all around. Of course your experiences may be different.
Stopped while I was somewhat ahead.
Friday, December 08, 2006
Friday - 12/8
Fucking 9 degrees this morning.
530AM
Close Grip Bench - Index on smooth - 135x30, 225x20, 305-3x20
Hammer Flat, Incline, Decline - 2 passes. Included some Kelso "bench" shrugs" at the end of each set. The guy is a genius.
Rope Pullovers- 4sets
Face Pulls - 4 sets
Abs
I made the switch to "Blogger Beta" last night. I do not understand what the big deal is. Oh well, as long as we can keep the same levels of rudeness, sarcasm and vitriol, things will be good.
;)
530AM
Close Grip Bench - Index on smooth - 135x30, 225x20, 305-3x20
Hammer Flat, Incline, Decline - 2 passes. Included some Kelso "bench" shrugs" at the end of each set. The guy is a genius.
Rope Pullovers- 4sets
Face Pulls - 4 sets
Abs
I made the switch to "Blogger Beta" last night. I do not understand what the big deal is. Oh well, as long as we can keep the same levels of rudeness, sarcasm and vitriol, things will be good.
;)
Thursday, December 07, 2006
Foot Stomping Ad Nauseam
Okay people, it is starting to get pathetic. We have pretty much established that foot stomp seasoning destroys grippers. To the feeble few who keep attempting a defense of this embarrassing art, it is time to move on. You are idiots. Let's get back to gripping.
This rivals the stupidity of someone asking Ironmind if they will be making a #5 gripper. ;)
This rivals the stupidity of someone asking Ironmind if they will be making a #5 gripper. ;)
Thurs - 12/7 - Remember Pearl Harbor
530AM
Lower Back/ab warmup. Elbow traction with Jumpstretch band (purple).
Shrugs w/ Apollon's Axle - overhand grip - 193x20, 243x20, 263x20, 283x25
Before and after each set, did 10 reps of trap bar deadlift.
Quick pace - forearms and hands were toasted after this.
Seated levering with big ratchet and Platemates.
Attempted some blobette and Blob50 stuff. But thumbs just stayed cramped. No exertion today.
Lower Back/ab warmup. Elbow traction with Jumpstretch band (purple).
Shrugs w/ Apollon's Axle - overhand grip - 193x20, 243x20, 263x20, 283x25
Before and after each set, did 10 reps of trap bar deadlift.
Quick pace - forearms and hands were toasted after this.
Seated levering with big ratchet and Platemates.
Attempted some blobette and Blob50 stuff. But thumbs just stayed cramped. No exertion today.
Wednesday, December 06, 2006
900 Million Packages
I just read that the USPS is clogged up with 900,000,000 packages. No wonder my fucking electric bill is late! Do your part and relieve the USPS of this burden and DOWNLOAD, for free, The York Hand Balancing Course. Gotta love the public domain!
Merry Christmas!
Merry Christmas!
T-Shirt Has Arrived
The mailguy dropped the new Gripboard shirt off last night. Great stuff. Check the link at the right. The clock is ticking.
EDIT: Follow this to get your T-Shirts CLICK ME.
It astounds me reading these fucking stupid seasoning posts, where people are destroying $25.00 grippers and are too god damn cheap to help the forums out by ordering a shirt.
EDIT: Follow this to get your T-Shirts CLICK ME.
It astounds me reading these fucking stupid seasoning posts, where people are destroying $25.00 grippers and are too god damn cheap to help the forums out by ordering a shirt.
Thank God
"Timmy", our friend from down under, has been muzzled for awhile. Good riddance to the moronic videos. ;)
Wed - 12/6
Still feeling "under".
530AM
Hammer Lat Pulls super set with Kelso Chinning Shrugs - 3 sets
Hammer High Rows super set with Kelso Rowing Shrugs - 3 sets
Smith Press, Hammer Press, Hammer Laterals - 3 circuits
Light Arms
Abs
Fast pace.
530AM
Hammer Lat Pulls super set with Kelso Chinning Shrugs - 3 sets
Hammer High Rows super set with Kelso Rowing Shrugs - 3 sets
Smith Press, Hammer Press, Hammer Laterals - 3 circuits
Light Arms
Abs
Fast pace.
Tuesday, December 05, 2006
Tuesday - 12/5
Got up a little under the weather. Could not shake the crappy feeling during workout.
Lower arms and Trap bar deadlift chain muscles sore.
530AM
Lower back/ab warmup. Elbow traction with Jumpstretch bands.
Supersetted deadlifts with the Trap bar and shrugs with the Apollon's axle. 5 sets. short rests.
Brookfield stick, other levering with ax and ratchet.
In between levering worked in a few Blob50 and Blobette lifts.
Called it a morning.
Lower arms and Trap bar deadlift chain muscles sore.
530AM
Lower back/ab warmup. Elbow traction with Jumpstretch bands.
Supersetted deadlifts with the Trap bar and shrugs with the Apollon's axle. 5 sets. short rests.
Brookfield stick, other levering with ax and ratchet.
In between levering worked in a few Blob50 and Blobette lifts.
Called it a morning.
Chest Crushing Seasoning Stupidity
It is good to see that there has been further vindication on the foot stomping vs chest crushing whatever debate. The GripperHell guys are knocking it out of the park. It is truly sad to see the few "Stompers" in da'Nile, and still trying to defend their disgraceful practice.
I do have a problem with some of the "stompers" offering to send their grippers for evaluation. If you at first practiced deception, why not further the deception and send a different gripper than the one in question? ;) Furthermore, if you are unwilling to submit PROOF of any claims, why bother sending the gripper?
Anyhoo, good to see we were right all along.
If you have proven yourself in competition etc, then you get a pass on the "stomping". You are just a strong guy who likes to ruin his grippers. Other than that you are a phony and your claims and rationales hold no water.
I do have a problem with some of the "stompers" offering to send their grippers for evaluation. If you at first practiced deception, why not further the deception and send a different gripper than the one in question? ;) Furthermore, if you are unwilling to submit PROOF of any claims, why bother sending the gripper?
Anyhoo, good to see we were right all along.
If you have proven yourself in competition etc, then you get a pass on the "stomping". You are just a strong guy who likes to ruin his grippers. Other than that you are a phony and your claims and rationales hold no water.
Monday, December 04, 2006
Oh Well
I was just informed, via e-mail that I will miss a surprised filled phone call from the fictional hand guru and the dino-man. Honey, grab me a Xanax!
What the frig does Rubik's Dino Cube know about closing grippers? This has all the makings of an endless sales pitch for $700.00 push-up courses.
Here is my gripper course:
Squeeze fucking hard, rest, eat, sleep and squeeze fucking hard again.
Tis at times I think gripping is in the dark ages. ;) When some would have us believe there are "secrets".
What the frig does Rubik's Dino Cube know about closing grippers? This has all the makings of an endless sales pitch for $700.00 push-up courses.
Here is my gripper course:
Squeeze fucking hard, rest, eat, sleep and squeeze fucking hard again.
Tis at times I think gripping is in the dark ages. ;) When some would have us believe there are "secrets".
Monday - 12/4
530AM
Close Grip Bench - Index on smooth - 135x40,225x20,295x21,305x20,305x18
Hammer Decline,Incline,Flat - 2 laps, no rest
Kelso Chinning-Lat Shrugs - 3 sets. Hang from chinning bar, keep arms straight, pull with back muscles only. Excellent. The Kelso Book is linked on the right.
Rope Pullovers
Abs
Close Grip Bench - Index on smooth - 135x40,225x20,295x21,305x20,305x18
Hammer Decline,Incline,Flat - 2 laps, no rest
Kelso Chinning-Lat Shrugs - 3 sets. Hang from chinning bar, keep arms straight, pull with back muscles only. Excellent. The Kelso Book is linked on the right.
Rope Pullovers
Abs
Sunday, December 03, 2006
New Links
New Perma-Links to the Right:
- Get your favorite grip forum T-Shirts.
- David Horne Web-Site - Home of the Reverse Bending Wrist Developer.
Redneck Calibration Results
I have been following the developments of the gripper calibration results over GripperHell. Our theories are playing out perfectly. It looks like the torturous humiliation rituals of subjecting grippers to endless foot stomps does indeed weaken it.
The phrase - "Foot Stomp Strong" will be the Scarlet Letter of DISGRACE in the gripworld.
Why not just workout with the fucking thing? Gripdom is home to some of the weakest egos going. ;)
Congratulations to all involved in the expose'.
The phrase - "Foot Stomp Strong" will be the Scarlet Letter of DISGRACE in the gripworld.
Why not just workout with the fucking thing? Gripdom is home to some of the weakest egos going. ;)
Congratulations to all involved in the expose'.
Sunday - 12/3
7AM
27 degrees this morning. It was over 70 on Friday!
Lower back "compressed" this morning.
Lower back/ab warmup. Elbow traction with Jumpstretch bands.
Shrug's with Apollons Axle - 193x20, 243x20, 263x20, 283x20
Did deadlifts with new Shrug Bar in between shrugs. I love this bar. It feels more like pushing the floor away than "deadlifting" it. My lower back is a grenade with
the pin hanging out, so I need to be careful. This thing I endorse fully.
Lower arms toasted from shrugs.
Grip Training
Left - Blob50 - +5/8lbs Platemate. 9 deadlift attempts. We are almost there. WooHoo!
Right - PDA Blobette - 47.5lbs base weight - 3 single deadlifts with base weight. 14 single deadlifts with +1.25lbs Platemate. Concentrated on form, speed and breaking from floor. Great volume day. Short rests.
Cooled down with seated ratchet levering.
MUSIC - Hellborn - Death Metal at its finest:
27 degrees this morning. It was over 70 on Friday!
Lower back "compressed" this morning.
Lower back/ab warmup. Elbow traction with Jumpstretch bands.
Shrug's with Apollons Axle - 193x20, 243x20, 263x20, 283x20
Did deadlifts with new Shrug Bar in between shrugs. I love this bar. It feels more like pushing the floor away than "deadlifting" it. My lower back is a grenade with
the pin hanging out, so I need to be careful. This thing I endorse fully.
Lower arms toasted from shrugs.
Grip Training
Left - Blob50 - +5/8lbs Platemate. 9 deadlift attempts. We are almost there. WooHoo!
Right - PDA Blobette - 47.5lbs base weight - 3 single deadlifts with base weight. 14 single deadlifts with +1.25lbs Platemate. Concentrated on form, speed and breaking from floor. Great volume day. Short rests.
Cooled down with seated ratchet levering.
MUSIC - Hellborn - Death Metal at its finest:
Saturday, December 02, 2006
The Zen Master?
I just perused the Dino-Man's blog. Evidently he is speaking/pitching/hawking/babbling at some MattFurey Pig Roast. If my eyes are working it states that the "Zen Master" will be appearing naked. Who the fuck spends $2,000 to go to this shit?
Christmas Shopping Grip Style
REMEMBER the Forums when you shop for Christmas. My second Gripboard Shirt is on the way. I want to see some click through's on the links below, you cheap gripping bastards. ;)
GRIPBOARD
GRIPBOARD T-SHIRTS Style One
GRIPBOARD T-SHIRTS Style Two
And do not forget Grippermania:
Grippermania T-Shirts
Bandwidth is not free.
GRIPBOARD
GRIPBOARD T-SHIRTS Style One
GRIPBOARD T-SHIRTS Style Two
And do not forget Grippermania:
Grippermania T-Shirts
Bandwidth is not free.
Saturday - Part 2
YMCA
Hammer Lat Pull - Started with one pair of 45's, sets of 20. Added a pair each set. Finished with 5 pair. Solid 20 reps.
Hammer High Row - Some ape already had a pile of plates from the night before. I was not about to sort through the mess. So I used what was there for a few sets.
Hammer Seated Press, Smith Press, Hammer laterals - 3 laps. Hit the Hammer press fairly hard.
Light Arms
Abs
Note: Almost always the Hammer Lat Pull will be the one where you face the weights.
Hammer Lat Pull - Started with one pair of 45's, sets of 20. Added a pair each set. Finished with 5 pair. Solid 20 reps.
Hammer High Row - Some ape already had a pile of plates from the night before. I was not about to sort through the mess. So I used what was there for a few sets.
Hammer Seated Press, Smith Press, Hammer laterals - 3 laps. Hit the Hammer press fairly hard.
Light Arms
Abs
Note: Almost always the Hammer Lat Pull will be the one where you face the weights.
Saturday - 12/2
Went in to work at 5AM to run a few jobs and read the Wall Street Journal.
Shagged out today. It was 70 degrees yesterday, thunderstorms and rain. Today it's 38 and damp. My back is like a broken slinky.
730AM
Lower back ab warmup. Elbow traction etc.
Did not feel like doing much of anything. So I grabbed the broom and swept up the floor, and moved crap around to make room for the trap-bar. I want to thank Shaf of Power and Bulk for some good ideas.
In between sets of sweeping, I worked in some Brookfield Stick, levering and strict stuff with the ratchet.
MUSIC:
I also scrubbed the chalk off the PDA Blobette. It turned into wet paint from the humidity. Did a few token lifts and called it. I won't say anything about the left hand and the Blob50, it may jinx things. ;)
Shagged out today. It was 70 degrees yesterday, thunderstorms and rain. Today it's 38 and damp. My back is like a broken slinky.
730AM
Lower back ab warmup. Elbow traction etc.
Did not feel like doing much of anything. So I grabbed the broom and swept up the floor, and moved crap around to make room for the trap-bar. I want to thank Shaf of Power and Bulk for some good ideas.
In between sets of sweeping, I worked in some Brookfield Stick, levering and strict stuff with the ratchet.
MUSIC:
I also scrubbed the chalk off the PDA Blobette. It turned into wet paint from the humidity. Did a few token lifts and called it. I won't say anything about the left hand and the Blob50, it may jinx things. ;)
Friday, December 01, 2006
A Word About Video Cameras
I can understand not having one because of priorities. BUT, unless you are living in the jungles of western Africa, everyone knows someone who has a video camera or video phone, etc. Not having a camera is NO excuse for furnishing video evidence.
IF you are called out, shit or get off the pot. I for one love to see success. Get the video out there.
When I joined the GB during the "dark ages" some of today's claims would not last a New York minute before a thread got locked or you were branded a bullshitter.
IF you are called out, shit or get off the pot. I for one love to see success. Get the video out there.
When I joined the GB during the "dark ages" some of today's claims would not last a New York minute before a thread got locked or you were branded a bullshitter.
Slim Style Bending
I just forced myself to read through the "Slim Style Bending" thread on the GB. Why is it that some of these "legends" are treated as if they have been canonized?
I love how his lone "supporter" turns the thread into a commercial for the Slim DVD. Why not just explain his style? If someone is assuming wrong about the technique, explain the differences. This Old Time Strongman Cabal bullshit is beginning to rival the Knights of Templar. If you are not going to contribute, shut the frig up.
Christ could step off the cross and ask me to buy that fucking Slim DVD and my answer will be NO.
David Horne, has NO problems openly helping people, and posting videos. His DVD, I will buy. And I don't friggin bend. ;)
Next we will have a thread defending the fables of the Mighty Atom biting steel nails in half.
I love how his lone "supporter" turns the thread into a commercial for the Slim DVD. Why not just explain his style? If someone is assuming wrong about the technique, explain the differences. This Old Time Strongman Cabal bullshit is beginning to rival the Knights of Templar. If you are not going to contribute, shut the frig up.
Christ could step off the cross and ask me to buy that fucking Slim DVD and my answer will be NO.
David Horne, has NO problems openly helping people, and posting videos. His DVD, I will buy. And I don't friggin bend. ;)
Next we will have a thread defending the fables of the Mighty Atom biting steel nails in half.
Friday - 12/1
530AM
Arms were sore. Especially biceps. The Apollons work is paying off. Could not stop dragging my arse though.
Close Grip Bench - Index on Smooth - 135x30,225x20,295-2x20,295x22 Fairly quick pace.
Hammer Decline,Flat,Incline - 2 circuits. Quick Pace. Someone left a pile of weight on the decline last night. I could not resist. Too lazy to add it up.
Pullovers, abs
If you are wondering if it is tougher to workout this early, it fucking is. But it's good to get it out of the way. I like to pour a whiskey after dinner, fire up a cigar and walk around with my dog.
Arms were sore. Especially biceps. The Apollons work is paying off. Could not stop dragging my arse though.
Close Grip Bench - Index on Smooth - 135x30,225x20,295-2x20,295x22 Fairly quick pace.
Hammer Decline,Flat,Incline - 2 circuits. Quick Pace. Someone left a pile of weight on the decline last night. I could not resist. Too lazy to add it up.
Pullovers, abs
If you are wondering if it is tougher to workout this early, it fucking is. But it's good to get it out of the way. I like to pour a whiskey after dinner, fire up a cigar and walk around with my dog.
OldtimeBender
The anonymous "oldtimebender", who has taken up residence in the Gripperhell comments pit, obviously longs to be a bowel squire, to a certain modern "Oldtime" strongman.
As some have observed, gripping, brings out the worst in people. ;)
As some have observed, gripping, brings out the worst in people. ;)
Thursday, November 30, 2006
Thursday - Post Mortem
Lower arms feel pretty good. A bit sore from elbows to hands.
Busy at work though. Did not stay hydrated enough.
I just picked up a shrug bar. The fucking thing is heavy. I'm going to start working in some movements in between grip stuff in the cellar. I'm going to grab the Kelso Shrug book later and get some ideas.
But first I'm firing up a cigar and taking the dog out for a spin.
Busy at work though. Did not stay hydrated enough.
I just picked up a shrug bar. The fucking thing is heavy. I'm going to start working in some movements in between grip stuff in the cellar. I'm going to grab the Kelso Shrug book later and get some ideas.
But first I'm firing up a cigar and taking the dog out for a spin.
Thursday - 11/30
530AM
Lower Back Ab warm up. Elbow traction with Jumpstretch Bands.
Shrugs w/ Apollons Axle - OVERHAND GRIP - 193x12, 243x12, 343x12, 313x12, 273x12 This is fuking murder on the hands. I am going to re-wave the weights starting on Sunday.
Grip Training - Hands stayed fatigued, from the axle, though rest of workout.
Left - Blob50
+5/8lbs Platemate - 10 sets, 2 attempts per set. First 8 sets were some pops and skids. Last 2 sets finally got an inch or so of air. It is at the point now where it takes so much energy to get it off the floor, there is nothing left to continue the movement. If you are asking why don't I just take the Platemate off, it is because I'm stubborn.
Right - PDA Blobette - 47.5lbs Base weight - 10 fast full deadlift singles. Concentrate on form, and "breakaway" speed.
Did a bunch of levering with the ratchet in between sets. Nothing heavy. More for a therapeutic effect.
If you are wondering why I do not just use the Blob50 for both hands, it is because the Blobette is a bit wider, and more ornery.
Time to fry the Omega-3 eggs.
Lower Back Ab warm up. Elbow traction with Jumpstretch Bands.
Shrugs w/ Apollons Axle - OVERHAND GRIP - 193x12, 243x12, 343x12, 313x12, 273x12 This is fuking murder on the hands. I am going to re-wave the weights starting on Sunday.
Grip Training - Hands stayed fatigued, from the axle, though rest of workout.
Left - Blob50
+5/8lbs Platemate - 10 sets, 2 attempts per set. First 8 sets were some pops and skids. Last 2 sets finally got an inch or so of air. It is at the point now where it takes so much energy to get it off the floor, there is nothing left to continue the movement. If you are asking why don't I just take the Platemate off, it is because I'm stubborn.
Right - PDA Blobette - 47.5lbs Base weight - 10 fast full deadlift singles. Concentrate on form, and "breakaway" speed.
Did a bunch of levering with the ratchet in between sets. Nothing heavy. More for a therapeutic effect.
If you are wondering why I do not just use the Blob50 for both hands, it is because the Blobette is a bit wider, and more ornery.
Time to fry the Omega-3 eggs.
Wednesday, November 29, 2006
The King?
I just got the latest e-mail ad-volley from Grip-Guru-Land. We must now refer to their "leader" as the "King". For once I am speechless. The depths of self-loathing that some will descend to knows no limits.
Grip Fraud's
Get on over to GripperHell , and read the grip fraud thread. I look forward to seeing how this plays out.
If you have an above room temperature IQ, you can pretty much figure out my thoughts on all the guano being spewed out there from the douche-nozzle phonies.
I do have a soft spot for the "legend keepers" and the self-important. I long for the day to be declared a cheat feater, by one of the "old time strongman" acolytes. I will then know I am a threat and have arrived. ;)
Wed - 11/29
530AM
Chins - parallel grip x50
Circuit - Rope Pulls, Hammer Lat Pull, Hammer Low row - 4 laps. Fast pace.
Circuit - Smith Press, Hammer Press, Hammer Lateral - 2 laps. Fast pace.
Light Arms etc.
Still a bit beat up from Saturday.
Chins - parallel grip x50
Circuit - Rope Pulls, Hammer Lat Pull, Hammer Low row - 4 laps. Fast pace.
Circuit - Smith Press, Hammer Press, Hammer Lateral - 2 laps. Fast pace.
Light Arms etc.
Still a bit beat up from Saturday.
Tuesday, November 28, 2006
Thick Climbing Rope - $2.75 per foot
Get your 4,000 pound test rope at McMaster.com . Enter 3825T39 in the search box for the 2 inch variety. It is Fed. Spec. TR 605B quality, so don't fall for any mumbo-jumbo obscure rope terms when evaluating your selections. They have plenty of hardware to rig up a short rope pulling station, or just throw a length of it over a beam in your cellar and start chinning. And they will cut to any length!
'Tis No sense in paying crazy prices for a commodity item. ;)
'Tis No sense in paying crazy prices for a commodity item. ;)
Tuesday - 11/28
530AM
Lower Bck/Ab Warmup. Elbow traction with Jumpstretch bands.
Sore going into this one.
Shrugs w/ Apollons Axle - 193-5x10, rests were getting a swig of coffee. This helped push some of the soreness out. No momentum, double overhand, shrug to ears.
Grip Training
Left Hand Blob50 - 10 single deadlift attempts with +5/8lbs Platemate. Managed slight slivers of air with each attempt. Then last 2 singles get airborne. Managed to pick it up about 2inches, and move it laterally from my right big toe, to my left big toe. Feet were about shoulder width. Woohoo! Still need to get a "groove" burned in.
Right Hand - PDA Blobette - 47.5lbs base weight. 10 deadlift singles - 3 with no platemates, 3 with +1.25lbs, 2 with +2.5lbs, 2 with +3.75lbs (these last 2 got away 2/3s of the way up. Oh well.)
Brookfield stick levering, ratchet levering, rear levering, all directions. Did not count.
Since we are getting new visitors each day, a PDA Blobette deadlift at 46-47lbs is equivalent to a Blob50 deadlift. Your mileage may vary of course.
If you are just starting thick bar work, begin slow and easy.
Just got word my GRIPBOARD T-SHIRT just shipped. :)
Lower Bck/Ab Warmup. Elbow traction with Jumpstretch bands.
Sore going into this one.
Shrugs w/ Apollons Axle - 193-5x10, rests were getting a swig of coffee. This helped push some of the soreness out. No momentum, double overhand, shrug to ears.
Grip Training
Left Hand Blob50 - 10 single deadlift attempts with +5/8lbs Platemate. Managed slight slivers of air with each attempt. Then last 2 singles get airborne. Managed to pick it up about 2inches, and move it laterally from my right big toe, to my left big toe. Feet were about shoulder width. Woohoo! Still need to get a "groove" burned in.
Right Hand - PDA Blobette - 47.5lbs base weight. 10 deadlift singles - 3 with no platemates, 3 with +1.25lbs, 2 with +2.5lbs, 2 with +3.75lbs (these last 2 got away 2/3s of the way up. Oh well.)
Brookfield stick levering, ratchet levering, rear levering, all directions. Did not count.
Since we are getting new visitors each day, a PDA Blobette deadlift at 46-47lbs is equivalent to a Blob50 deadlift. Your mileage may vary of course.
If you are just starting thick bar work, begin slow and easy.
Just got word my GRIPBOARD T-SHIRT just shipped. :)
Monday, November 27, 2006
Assorted Crap
Don't worry, I will be tidying up tomorrow. ;)That is a second Apollon's Axle. I am too lazy to move one around. Note the highly effective forearm device to the bottom right.
Go Really Grip Machine
In the background is the type of hard drive foam I was using for de-loading the Blob50 with my left hand. I just got that batch at work.
Why is it
when a certain someone from "down under", has trouble closing a gripper it is because the spring "binds up" before the close. Just hose clamp the spring, and get to work with a pair of size 12 Bruno Magli's.
Surely someone who closes a #3 for reps with 2 fingers should be destroying any and all grippers? ;)
Surely someone who closes a #3 for reps with 2 fingers should be destroying any and all grippers? ;)
Apollon's Axle
Apollon's Axle on spotter stands. The Olympic Bar on the right, in the corner, is a York I picked up in the early '80's. The sleeves are not rusty, it just took on a brownish patina. It is a great bar.Click the photo for more detail.
Blob Photos
Here are some of my collection of block weights,PlateMates, the Blob50 and the PDA Blobette. Notice the areas where the stall mat shows some wear. ;) Click photo for a BIG image.
Learning To Close Grippers
I just got the latest pile of nonsense from 'tis Functional Gripland. According to the folk there, no one knows better on how to close grippers than their guru? What the fuck? I wonder how many e-mails I will be subjected to, reminding me of how many slots are left for the clandestine telephone gab session.
If you want to learn how a CERTIFIED #4 CLOSER works out and read great acerbic commentary. ;) Get on over to GripperHell.
And of course spend some time being quiet and reading the GB. Nearly every certified #3 and #4 closer is a member there, and there is NO charge to ask a question.
Repeat after me: There are no secrets.
If you want to learn how a CERTIFIED #4 CLOSER works out and read great acerbic commentary. ;) Get on over to GripperHell.
And of course spend some time being quiet and reading the GB. Nearly every certified #3 and #4 closer is a member there, and there is NO charge to ask a question.
Repeat after me: There are no secrets.
Three Year Anniversary on the Gripboard
I just noticed, today marks my 3 year anniversary on the GripBoard! Now would be a great time to help the GripBoard out by getting yourself a T-SHIRT for Christmas. I just did.
The mods break their balls over there keeping things in order and bandwidth is not fucking free.
The mods break their balls over there keeping things in order and bandwidth is not fucking free.
Monday - 11/27
530AM
Close Grip Bench - Index on Smooth - 135x40, 225x20, 295-3x20
Hammer Flat, Incline, Decline - 2 circuits. No rest
Rope Pullovers
Abs
Fast pace. Someone forgot to put the fucking heat on, in the weight room.
Just got the latest email ad from the "Old Time Strongman" group (Just a fancy synonym for Inner-Circle). Evidently it is for a DVD that features bare chested Middle Eastern men doing silly stuff with bowling pins. What do you think Mrs Radd would say if I popped this gem into the DVD Player? ;)
Close Grip Bench - Index on Smooth - 135x40, 225x20, 295-3x20
Hammer Flat, Incline, Decline - 2 circuits. No rest
Rope Pullovers
Abs
Fast pace. Someone forgot to put the fucking heat on, in the weight room.
Just got the latest email ad from the "Old Time Strongman" group (Just a fancy synonym for Inner-Circle). Evidently it is for a DVD that features bare chested Middle Eastern men doing silly stuff with bowling pins. What do you think Mrs Radd would say if I popped this gem into the DVD Player? ;)
Sunday, November 26, 2006
My 3/4" Levering Ratchet
It is an ancient ProTo, probably 30 years old. Weighs a bit over 6 pounds. Handle end is 1.125inches diameter. Just add Platemates and you have a great levering tool. Click image for larger photo.
My Brookfield Stick
It is a 4 foot x 1.25" dowel from Home Depot. It was about 4 bucks. I have added 2"OD PVC to the handle end and wrapped it up with duct tape and athletic tape. It is about 2.25" OD now. If you click on the photo, you will get a larger size. You can see that I marked off 5inch increments. I hold the stick out in front of me with my arm at my side. Slip an Olympic plate over the other end, then fight for dear life to hold the stick up. When you get tired, simply slide the plate closer to your hand, then begin the fight again. Use the markings to gauge your progress. The thick handle adds a nice twist. This is covered on the excellent John Brookfield DVD. I highly recommend it. 
Great Bending Thread at GripperHell
It is amazing how things heat up when the "legends" are surpassed. I see a cut rate sale on some "insane, mind blowing" DVD's, come next year when someone gets their camo'ed butt kicked off of the throne. ;)
Sticking your hand in a fox trap does not a great bender make.
As stated before, we are pulling for you Gazza! Train smart.
Read GripperHell NOW!
WHERE IS THE FRIGGIN' KING OF ALL BASTARDS VIDEO?
Sticking your hand in a fox trap does not a great bender make.
As stated before, we are pulling for you Gazza! Train smart.
Read GripperHell NOW!
WHERE IS THE FRIGGIN' KING OF ALL BASTARDS VIDEO?
Sunday - 11/26
7AM
Lower Back ab warmup. Elbow traction with Jumpstretch bands.
Shrugs w/ Apollon's Axle - Double Overhand Grip - 193x20, 243x15, 338x12, 313x12, 263x12 Quick pace. I have the bar on spotter's stands, it requires about 6 inches of movement to pick it up. I'm too lazy to adjust. "Shrug to ears". No momentum. If you are going to do this, or any other thick bar stuff, start light at the beginning. This puts tremendous stress around the insertions at the elbow. Steady progress. Unfortunately hands are hosed at the end of this.
Grip Training
Pinch work was not in me today. Left hand felt a bit overworked. Launched into a pile of leverage stuff with the big ratchet and Platemates. All directions. In between sets managed to get a couple inches of air right handed with the PDA Blobette (47.5lbs base weight)+6.25lbs of Platemates. Left Handed, I threw on a 5/8lbs Platemate on the Blob50 and got SOLID daylight under it for a couple of pulls. I quit while I was ahead.
If your are a newcomer here, the PDA Blobette is a fucking unrelenting bastard to pick up. You will scrape for every ounce. A 46-47lbs deadlift on the Blobette should get you a Blob50 deadlift. Don't get me wrong the Blob50 is not easy.
MUSIC:
Lower Back ab warmup. Elbow traction with Jumpstretch bands.
Shrugs w/ Apollon's Axle - Double Overhand Grip - 193x20, 243x15, 338x12, 313x12, 263x12 Quick pace. I have the bar on spotter's stands, it requires about 6 inches of movement to pick it up. I'm too lazy to adjust. "Shrug to ears". No momentum. If you are going to do this, or any other thick bar stuff, start light at the beginning. This puts tremendous stress around the insertions at the elbow. Steady progress. Unfortunately hands are hosed at the end of this.
Grip Training
Pinch work was not in me today. Left hand felt a bit overworked. Launched into a pile of leverage stuff with the big ratchet and Platemates. All directions. In between sets managed to get a couple inches of air right handed with the PDA Blobette (47.5lbs base weight)+6.25lbs of Platemates. Left Handed, I threw on a 5/8lbs Platemate on the Blob50 and got SOLID daylight under it for a couple of pulls. I quit while I was ahead.
If your are a newcomer here, the PDA Blobette is a fucking unrelenting bastard to pick up. You will scrape for every ounce. A 46-47lbs deadlift on the Blobette should get you a Blob50 deadlift. Don't get me wrong the Blob50 is not easy.
MUSIC:
Saturday, November 25, 2006
Don Rickles
Classic Stuff. With all the nonsense being spouted about the hack, Michael "Kramer" Richards, it seems appropriate to show a clip by the master. Insulting comedy, elevated to a high art.
More Links
Be sure to check the perma-links on the side. We have been busy adding links to some fine blogs etc.
Unfortunately none of the links will help you in turning your shoulders into fists. ;)
But the grip people we do link to, know what the frig they are doing, and you can learn from them.
There are NO SECRETS people.
Unfortunately none of the links will help you in turning your shoulders into fists. ;)
But the grip people we do link to, know what the frig they are doing, and you can learn from them.
There are NO SECRETS people.
Saturday - Part 2
830AM
Hammer Lat Pulls - Started with 2 pair of 45's. Added a Pair each set. Sets of 15. Topped off at 5 pair of 45's and a pair of 25's. Quick pace.
Hammer Row - There was already an assortment of plates on it. Did 4 sets, adding weight each set. Sets of 15. Finished fairly heavy.
Smith Press, Hammer Laterals, Hammer Press - 3 laps. Worked up heavy on the Hammer Press.
Light arms.
Abs.
I just got an e-mail solicitation, from what is supposed to be a grip equipment company, it contained a link to some prosperity course. What the fuck. It seems the ones that are prosperous are the ones that are selling this crap. ;)
Still awaiting the "King of All Bastards" video.
Hammer Lat Pulls - Started with 2 pair of 45's. Added a Pair each set. Sets of 15. Topped off at 5 pair of 45's and a pair of 25's. Quick pace.
Hammer Row - There was already an assortment of plates on it. Did 4 sets, adding weight each set. Sets of 15. Finished fairly heavy.
Smith Press, Hammer Laterals, Hammer Press - 3 laps. Worked up heavy on the Hammer Press.
Light arms.
Abs.
I just got an e-mail solicitation, from what is supposed to be a grip equipment company, it contained a link to some prosperity course. What the fuck. It seems the ones that are prosperous are the ones that are selling this crap. ;)
Still awaiting the "King of All Bastards" video.
Saturday - 11/25
7AM
Lower Back Ab Warmup. Elbow traction with Jumpstretch bands
Grip Training
Left - Blob50 - 8 Deadlift attempts. Half of them got a touch of air. No spark today. Finished each attempt with a long hold. Tuesday was the best day this week. It seemed this || close to going the full ride. Oh well.
Right - PDA Blobette - added more lead - 47.5lbs base weight - 11 full deadlift singles. First Single with no additional Platemates, next 9 with +5/8lbs, last 2 with +1.25lbs. Concentrated on form and speed. A word on adding weight, adding the lead to the inside of the device, makes it feel slightly different than attaching magnets. Not necessarily harder, but "different".
Levering. The past couple of weeks I have re-introduced the "Brookfield Stick". If you have the DVD, you know what I mean. I took a 48"x1.25" wood dowel, added PVC to the end to give it a 2+" handle. Front lever it, hold it in position, then add a 5lb plate to the mix. Slide it toward your arm when you get tired, then slide it back out. This will smoke the wrists.
Time for a coffee.
Lower Back Ab Warmup. Elbow traction with Jumpstretch bands
Grip Training
Left - Blob50 - 8 Deadlift attempts. Half of them got a touch of air. No spark today. Finished each attempt with a long hold. Tuesday was the best day this week. It seemed this || close to going the full ride. Oh well.
Right - PDA Blobette - added more lead - 47.5lbs base weight - 11 full deadlift singles. First Single with no additional Platemates, next 9 with +5/8lbs, last 2 with +1.25lbs. Concentrated on form and speed. A word on adding weight, adding the lead to the inside of the device, makes it feel slightly different than attaching magnets. Not necessarily harder, but "different".
Levering. The past couple of weeks I have re-introduced the "Brookfield Stick". If you have the DVD, you know what I mean. I took a 48"x1.25" wood dowel, added PVC to the end to give it a 2+" handle. Front lever it, hold it in position, then add a 5lb plate to the mix. Slide it toward your arm when you get tired, then slide it back out. This will smoke the wrists.
Time for a coffee.
Friday, November 24, 2006
Out of The Woods
It was a close one. I want to humbly thank all for their support. Your PM's and e-mails will forever remain in my dreams. The dark times are behind us. Order has been restored. Tug#2 has been relieved of her vigil. She was getting a bit sick from the "Janitor In the Drum" odors anyway.
I have retrieved my 1980's vintage York 45's from the dust bin. Training can now resume.
I have retrieved my 1980's vintage York 45's from the dust bin. Training can now resume.
A Day of Infamy
I entered Chalet Radd, to find Norrin, lying silent on the floor, covered with what used to be a kitchen table. His dog, who we affectionately call Tug#2, was licking the remnants of egg yolk and bile from Norrin's beard. Norrin feebly pointed to a video looping on his computer display. Upon closer inspection, the video appeared to be some mentally unstable individual, plate pinching 2 rubber coated 20kg plates! What manner of deception is this? It was now all too clear what had caused Norrin's fainting spell.
Mrs. Radd has since drawn a hot bath, consisting of scalding filtered water, Epsom Salts and "Janitor in the Drum". Norrin is in the ivory tub soaking, but still unresponsive. Every so often he bellows loudly for Hemlock, then returns to a catatonic state. We are going to begin chanting loudly from the works of Steve Justa, while rapidly closing squeaky grippers. Hopefully the powerful written word of Mr. Justa, will snap him out of it.
Why have the ancient ones forsaken such a brave man?
Why is an undeserving name on the 2x45 plate pinch list?
Why!?
Mrs. Radd has since drawn a hot bath, consisting of scalding filtered water, Epsom Salts and "Janitor in the Drum". Norrin is in the ivory tub soaking, but still unresponsive. Every so often he bellows loudly for Hemlock, then returns to a catatonic state. We are going to begin chanting loudly from the works of Steve Justa, while rapidly closing squeaky grippers. Hopefully the powerful written word of Mr. Justa, will snap him out of it.
Why have the ancient ones forsaken such a brave man?
Why is an undeserving name on the 2x45 plate pinch list?
Why!?
Friday - 11/24
Got into work at 4AM to get some jobs rolling. Hit the gym at 530.
Close Grip Bench - index on smooth - 135x40, 225x20, 295x24
DB Bench - 3 sets, lotta reps.
Hammer Flat, Decline, Incline - 3 laps, no rest.
Dumbbell Pullovers 3x15
Rope Pullovers - 3x30
Rope Face Pulls - 4x20
Abs
Quick pace overall. Joints were creaky with all the cold, damp weather lately.
My head is still pounding over the "Rubber Coated Plate Pinching Controversy" going on at the GB. This clown has wasted more keystrokes rationalizing about the benefits of using rubber plates, than Michael "Kramer" Richards' PR Spin team did on the silly outrage over his tongue slip. I need a bit to calm down. My left arm is starting to go numb. ;)
UPDATE - I just saw his name included on the 2x45 list. Please tell me this is a misunderstanding. :O
Close Grip Bench - index on smooth - 135x40, 225x20, 295x24
DB Bench - 3 sets, lotta reps.
Hammer Flat, Decline, Incline - 3 laps, no rest.
Dumbbell Pullovers 3x15
Rope Pullovers - 3x30
Rope Face Pulls - 4x20
Abs
Quick pace overall. Joints were creaky with all the cold, damp weather lately.
My head is still pounding over the "Rubber Coated Plate Pinching Controversy" going on at the GB. This clown has wasted more keystrokes rationalizing about the benefits of using rubber plates, than Michael "Kramer" Richards' PR Spin team did on the silly outrage over his tongue slip. I need a bit to calm down. My left arm is starting to go numb. ;)
UPDATE - I just saw his name included on the 2x45 list. Please tell me this is a misunderstanding. :O
Thursday, November 23, 2006
Some Thoughts on Blob Lifting
Being in the "not quite 7.5inch hand group", my experiences may help others in the same situation.
1. Hand placement is crucial. Position your hand with every rep. This will not only ensure a better lift, but burn the movement into your brain.
2. If you use chalk, it will build up and get slippery if the weather turns damp. Clean the crud off. Don't be stubborn. I wash my hands off with dish soap before beginning my workout. It helps get the oils off the hand.
3. You need strong wrists. As the implement is ascending, it will try to fight away from you. The wrist will help guide it.
4. Micro loading with magnets will aid your progress. You will be able to fine tune your maxes. They will also give you tiny steps of progression.
5. Don't forget to work your whole body. If you have a bad lower back, just be careful and work what you can.
6. Again, keep a detailed log.
7. There will be days when NOTHING will come off the floor. Accept it and move on.
8. Blocks will make your whole hand stronger. When the time comes to specialize on something, you will have reserves of strength to draw from and refine.
Enough of that, it's past 12PM, time to pour a whiskey.
1. Hand placement is crucial. Position your hand with every rep. This will not only ensure a better lift, but burn the movement into your brain.
2. If you use chalk, it will build up and get slippery if the weather turns damp. Clean the crud off. Don't be stubborn. I wash my hands off with dish soap before beginning my workout. It helps get the oils off the hand.
3. You need strong wrists. As the implement is ascending, it will try to fight away from you. The wrist will help guide it.
4. Micro loading with magnets will aid your progress. You will be able to fine tune your maxes. They will also give you tiny steps of progression.
5. Don't forget to work your whole body. If you have a bad lower back, just be careful and work what you can.
6. Again, keep a detailed log.
7. There will be days when NOTHING will come off the floor. Accept it and move on.
8. Blocks will make your whole hand stronger. When the time comes to specialize on something, you will have reserves of strength to draw from and refine.
Enough of that, it's past 12PM, time to pour a whiskey.
Thurs - 11/23
8AM
Has been raining since early last night. All implements had the "moist" slippery feeling.
Lower Back/Ab warmup. Elbow traction with Jumpstretch bands.
Shrugs w/ Apollons Axle - Double Overhand. Set down on rack for each rep. No momentum. 193x20, 243x20, 328x10, 258x20. Lower arms smoking after this.
Grip Training
Left - Blob50 - 12 single deadlift attempts. Finished each attempt with a hold. 8 of them got solid inches of air. The remainder just "popped". Frig. All in all steady progress though.
Right - PDA Blobette - 47lbs base weight. - 8 full deadlift singles. Most with +2.5lbs in Platemates. Then 6 singles with +5lbs in Platemates, I just concentrated on getting a few inches of air. Good volume. Baseline strength inching up. If you own a PDA Blobette, you know what kind of weight this is. ;)
Did some levering to cool down. Hands never quite bounced back after the thick bar stuff. Damp weather required me to concentrate fully on hand placement.
In between belching and feeding later on, spend some time perusing the YORK HAND BALANCING COURSE. The FREE public domain is a great place. ;)
Time to fry Omega-3 eggs.
Has been raining since early last night. All implements had the "moist" slippery feeling.
Lower Back/Ab warmup. Elbow traction with Jumpstretch bands.
Shrugs w/ Apollons Axle - Double Overhand. Set down on rack for each rep. No momentum. 193x20, 243x20, 328x10, 258x20. Lower arms smoking after this.
Grip Training
Left - Blob50 - 12 single deadlift attempts. Finished each attempt with a hold. 8 of them got solid inches of air. The remainder just "popped". Frig. All in all steady progress though.
Right - PDA Blobette - 47lbs base weight. - 8 full deadlift singles. Most with +2.5lbs in Platemates. Then 6 singles with +5lbs in Platemates, I just concentrated on getting a few inches of air. Good volume. Baseline strength inching up. If you own a PDA Blobette, you know what kind of weight this is. ;)
Did some levering to cool down. Hands never quite bounced back after the thick bar stuff. Damp weather required me to concentrate fully on hand placement.
In between belching and feeding later on, spend some time perusing the YORK HAND BALANCING COURSE. The FREE public domain is a great place. ;)
Time to fry Omega-3 eggs.
Wednesday, November 22, 2006
Ironmind Catalog
The mail goy just dropped the catalog off. I'm going to pour an "Old Grand Dad" and kick it back. ;)
UPDATE: Am I blind, or is the dinosaur book missing? Hmmmm.
Steel Bending
It is good to see the steel bending monster, Gazza, lift his short retirement. Someone needs to ascend and lay claim to the top perch in steel bending. We predict it will happen and soon. We at the ol' grip clubhouse, extend our support.
P.S.
Still awaiting the "King of All Bastards" video.
P.S.
Still awaiting the "King of All Bastards" video.
Wed - 11/22
530AM
Stuck around the Fitness Center before hitting weight room.
Cybex Lat Pull - 2x20+ - For me these have a better strength curve then the Hammer Machine. But stack only goes to a bit over 300lbs.
Cybex Row - 2x20 - Same thoughts as above.
Hammer Lat Pull - 3x20+ - Did not pay attention to weight. There was a group of 45's and assorted crap already on it.
Rope Pulls - 3x20
Smith Press, Hammer Lateral, Hammer Press - 3 laps - no rest
light arms
Lower arms had some soreness. Thumbpads included.
Stuck around the Fitness Center before hitting weight room.
Cybex Lat Pull - 2x20+ - For me these have a better strength curve then the Hammer Machine. But stack only goes to a bit over 300lbs.
Cybex Row - 2x20 - Same thoughts as above.
Hammer Lat Pull - 3x20+ - Did not pay attention to weight. There was a group of 45's and assorted crap already on it.
Rope Pulls - 3x20
Smith Press, Hammer Lateral, Hammer Press - 3 laps - no rest
light arms
Lower arms had some soreness. Thumbpads included.
Tuesday, November 21, 2006
Wade Gillingham DVD
I just gave the DVD a quick run through. It clocks in at 38 minutes. Wade does a fine job with presentation. It is good, solid info on all the major grip movement types. The exercises are clearly demonstrated and explained. He also covers surface preparation, both hand and implement.
He picks up the Inch Dumbbell like it is a Kleenex.
I think beginners or advanced people will get something out of it. I find it is especially helpful to view how others perform a lift while explaining it. You may catch the one thing that leads to your success.
Christmas is coming, splurge on this and the Brookfield DVD. :)
I'm going to pop the Brookfield in now.
He picks up the Inch Dumbbell like it is a Kleenex.
I think beginners or advanced people will get something out of it. I find it is especially helpful to view how others perform a lift while explaining it. You may catch the one thing that leads to your success.
Christmas is coming, splurge on this and the Brookfield DVD. :)
I'm going to pop the Brookfield in now.
Package From Ironmind!
The UPS guy just dropped off my Ironmind 3.5 Captains of Crush gripper (it will be awhile before I open that), a t-shirt and the Wade Gillingham DVD (Grip Strength for Enhanced Sports Performance).
I'm going to take the dog out for a couple of miles then pop the DVD in. If you are a GripBoard member, you will know that Wade is one of THE strongest grip guys on the planet.
More thoughts later.
I'm going to take the dog out for a couple of miles then pop the DVD in. If you are a GripBoard member, you will know that Wade is one of THE strongest grip guys on the planet.
More thoughts later.
Tuesday - 11/21
530AM
Lower Back ab warmup. Jumpstretch bands elbow traction.
Grip Training
Warmed up by moving 1/2 York 80 around mat. Difficult to wake hands up today.
Left - Blob50 - Deadlift attempts - 9 singles - most of them just managed to pop. Finished each attempt with a hold. Then, out of nowhere, last 2 singles, fly off the floor a few inches. :O Could not quite transition to full deadlift. Another fucking milestone.
Right - PDA Blobette - 47lbs base weight - 10 deadlift singles - incrementally added Platemates each set. Last 3 singles (full deadlifts) with +3.125lbs. All were fairly quick pulls. This Blobette is the most evil pinch implement I have.
Finished with front and back levering, and twist levering.
If you are new here, hands do not quite make it to 7.5". Depending on the tape measure. ;)
If you are wondering if grip is harder early in the morning - It fucking is. ;)
Lower Back ab warmup. Jumpstretch bands elbow traction.
Grip Training
Warmed up by moving 1/2 York 80 around mat. Difficult to wake hands up today.
Left - Blob50 - Deadlift attempts - 9 singles - most of them just managed to pop. Finished each attempt with a hold. Then, out of nowhere, last 2 singles, fly off the floor a few inches. :O Could not quite transition to full deadlift. Another fucking milestone.
Right - PDA Blobette - 47lbs base weight - 10 deadlift singles - incrementally added Platemates each set. Last 3 singles (full deadlifts) with +3.125lbs. All were fairly quick pulls. This Blobette is the most evil pinch implement I have.
Finished with front and back levering, and twist levering.
If you are new here, hands do not quite make it to 7.5". Depending on the tape measure. ;)
If you are wondering if grip is harder early in the morning - It fucking is. ;)
Monday, November 20, 2006
Dwight's Speech From The Office
This should win a perpetual Emmy.
"BLOOD ALONE MOVES THE WHEELS OF HISTORY!!!"
"BLOOD ALONE MOVES THE WHEELS OF HISTORY!!!"
Page View Alert
We just got the latest "alert" from grip guru land. Informing us of a "million page views" in nearly 2 years. Congratulations. We waxed a bit sentimental when we hit that 3 months ago. Google is our friend. ;)
We like to think we get a good volume of traffic here because - there is some good grip training info, we are sarcastic pricks and it gets funny at times.
But, we have no patience for the half-baked shit that some spew out there, or the sanctimonious defense of said subjects.
Judging by the email we get, many share the same opinion. Especially when it comes to aggressively marketed, over-hyped grip trinkets and public domain materials.
AND remember there ARE NO secrets.
If you want to purchase grip items, ALWAYS visit the SPONSORS of the board FIRST. They are the reason you have a place to congregate. If you desire a gripper training program, you need to look no further than The KTA Program.
We are the Ying to the Yang.
We like to think we get a good volume of traffic here because - there is some good grip training info, we are sarcastic pricks and it gets funny at times.
But, we have no patience for the half-baked shit that some spew out there, or the sanctimonious defense of said subjects.
Judging by the email we get, many share the same opinion. Especially when it comes to aggressively marketed, over-hyped grip trinkets and public domain materials.
AND remember there ARE NO secrets.
If you want to purchase grip items, ALWAYS visit the SPONSORS of the board FIRST. They are the reason you have a place to congregate. If you desire a gripper training program, you need to look no further than The KTA Program.
We are the Ying to the Yang.
Monday - 11/20
530AM
Close Grip Bench - Index on smooth - 135x40, 225x20, 295-3x20
Hammer Decline, Incline, Flat - 2 laps, no rest.
Cable Pullovers - 4x20
Face Pulls - 4x20
Abs
Quick pace.
Close Grip Bench - Index on smooth - 135x40, 225x20, 295-3x20
Hammer Decline, Incline, Flat - 2 laps, no rest.
Cable Pullovers - 4x20
Face Pulls - 4x20
Abs
Quick pace.
Sunday, November 19, 2006
Sunday Post-Mortem
Weather turned cold fast. Lower back feels like I just spent re-entry on the space shuttle. Used Jumpstretch bands to traction lower back out, added some reverse hypers and stretching throughout the day. Louie Simmons should be canonized for bringing the Reverse Hyper Extension to the masses. ;)
Lower arms sore, in a positive way.
We are still getting a pile of Google directed hits per day for the YORK HAND BALANCING Course. Amazing! Be sure to check the rest of the OLD TIME STRONGMAN LIBRARY out at Sandowplus.
Why fatten someone else's wallet, read the timeless public domain stuff for free and fatten your brain. ;)
Lower arms sore, in a positive way.
We are still getting a pile of Google directed hits per day for the YORK HAND BALANCING Course. Amazing! Be sure to check the rest of the OLD TIME STRONGMAN LIBRARY out at Sandowplus.
Why fatten someone else's wallet, read the timeless public domain stuff for free and fatten your brain. ;)
Sunday - 11/19
Stiff back. Needed extra time with Jumpstretch bands etc.
7AM
SHRUGS are done DOUBLE Overhand. NOT Mixed Grip.
Shrugs - w/ Apollons Axle - 193x15, 243x15, 318x10, 248x20. I set the bar down on each rep. Pick it up (about 6 inches off spotter stands), shrug, put it down. No momentum is used. I also need to baby my back.
The shrugs leave lower arms toasted.
Grip Training
Left Hand - Blob50 - 8 deadlift attempts - All got some air, and managed to move the implement laterally more than its width. Just need a smidgen more of strength. Big improvement over past 4 weeks.
Right - PDA Blobette - 47lbs Base weight - Full Deadlifts - 12 singles with base weight, last 3 singles with +5/8lbs. Fast Pulls, short rests. Concentrated on form. If you are new here, 46lbs on the PDA Blobette should get you a Blob50 deadlift. Give or take.
Lever twists with big ratchet and Platemates.
7AM
SHRUGS are done DOUBLE Overhand. NOT Mixed Grip.
Shrugs - w/ Apollons Axle - 193x15, 243x15, 318x10, 248x20. I set the bar down on each rep. Pick it up (about 6 inches off spotter stands), shrug, put it down. No momentum is used. I also need to baby my back.
The shrugs leave lower arms toasted.
Grip Training
Left Hand - Blob50 - 8 deadlift attempts - All got some air, and managed to move the implement laterally more than its width. Just need a smidgen more of strength. Big improvement over past 4 weeks.
Right - PDA Blobette - 47lbs Base weight - Full Deadlifts - 12 singles with base weight, last 3 singles with +5/8lbs. Fast Pulls, short rests. Concentrated on form. If you are new here, 46lbs on the PDA Blobette should get you a Blob50 deadlift. Give or take.
Lever twists with big ratchet and Platemates.
Metal Picks For the Week
For your Thanksgiving enjoyment:
Stinking Up the Night - Death Breath
Subliminal Genocide - Xasthur
A Modern Classic:
Stinking Up the Night - Death Breath
Subliminal Genocide - Xasthur
A Modern Classic:
Saturday, November 18, 2006
Saturday - 11/18
Had to make a quick stop at work at 430AM
7AM
Lower arms sore. The thick shrugs are the cause for some of this.
Lower back ab warmup. Jumpstretch band elbow traction.
Grip Training
Warmed up the 1/2 York 80 (42lbs). Just a few sets of picking it up and moving it around the mat.
Left - Blob50 - Single attempts - 5 singles. Single #3 got it off the ground and moved it laterally about 8 inches. Rest of singles got some air. Also a hold on each set. I was ready to throw this fucking thing out the window. Still hit or miss, need to get consistent.
Right - PDA Blobette - 47lbs base weight. Had to scrub chalk off with wire brush. The damp weather this week just made it greasy. Did 5 fast singles with 47lbs base weight. Did not feel recovered, no sense in being stupid.
Levering with Fat Handled Brookfield stick and side levering with bigass ratchet and Platemates.
Jack's Blue Heat time.
7AM
Lower arms sore. The thick shrugs are the cause for some of this.
Lower back ab warmup. Jumpstretch band elbow traction.
Grip Training
Warmed up the 1/2 York 80 (42lbs). Just a few sets of picking it up and moving it around the mat.
Left - Blob50 - Single attempts - 5 singles. Single #3 got it off the ground and moved it laterally about 8 inches. Rest of singles got some air. Also a hold on each set. I was ready to throw this fucking thing out the window. Still hit or miss, need to get consistent.
Right - PDA Blobette - 47lbs base weight. Had to scrub chalk off with wire brush. The damp weather this week just made it greasy. Did 5 fast singles with 47lbs base weight. Did not feel recovered, no sense in being stupid.
Levering with Fat Handled Brookfield stick and side levering with bigass ratchet and Platemates.
Jack's Blue Heat time.
Friday, November 17, 2006
A Delusional #4 Attempt
I just watched some clown's video on Youtube, attempting a Number 4 Captains of Crush gripper. Previously this person has stated on the forums that the gripper had changed spreads after repeated bouts of foot stomping and heavy hose clamp abuse.
But to defend himself, he stated that the spring "creaked" during his attempt. BIG FUCKING DEAL, it creaked because the spring has been damaged by stepping on it.
We will not be posting a link to the disgraceful video here. If you are on the forums you will know where to look.
This and other examples, like refusing to post videos, implying you are closing monster grippers, defending aggressive seasoning and guerrilla merchandising do not do our sport any good.
My advice is to work hard and ignore the pinheads.
But to defend himself, he stated that the spring "creaked" during his attempt. BIG FUCKING DEAL, it creaked because the spring has been damaged by stepping on it.
We will not be posting a link to the disgraceful video here. If you are on the forums you will know where to look.
This and other examples, like refusing to post videos, implying you are closing monster grippers, defending aggressive seasoning and guerrilla merchandising do not do our sport any good.
My advice is to work hard and ignore the pinheads.
Gripper Calibration
The redneck genius's over at the GripperHell Blog have come up with an ingenious hand gripper calibration device. Check it out HERE.
Thinking Out Loud
Why would an exclusive teleseminar be needed to learn about gripper closing, when nearly every Captain of Crush is a member of the Gripboard, and makes their advice freely available?
Wouldn't learning from a certified #4 closer be more compelling?
Wouldn't learning from a certified #4 closer be more compelling?
Friday - 11/17
Still damp, flash flooding last night. Stiff all over.
530AM
Close Grip Bench - Index on smooth - 135x40,225x20,295x24
DB Bench - 3 sets, a bunch of reps
Hammer Flat,Decline,Incline - 2 laps - no rest
Rope Pullovers - 3x12
Abs
SITE UPDATE: Check the links on the side. We have perma-linked the excellent grip blog from Finland.
530AM
Close Grip Bench - Index on smooth - 135x40,225x20,295x24
DB Bench - 3 sets, a bunch of reps
Hammer Flat,Decline,Incline - 2 laps - no rest
Rope Pullovers - 3x12
Abs
SITE UPDATE: Check the links on the side. We have perma-linked the excellent grip blog from Finland.
Thursday, November 16, 2006
Recommendations
I have found the following helpful for grip training:
1. Work the whole lower arm. If you are addicted to grippers do not forget extensor work, the thumb and for god's sakes work your forearms. The balance will pay off.
2. KEEP a log. If you do not know where you came from, you will not know where you are going. Mark down more than weights and reps. Note the climate, sleep etc. Dampness will affect pinch dramatically.
3. Pinch will be SLOW progress once you get to a certain level. Invest in a PDA Blobette and Platemates. Learn to microload. The Platemates will also help with plate pinching.
4. Keep a bottle of New-Skin handy. Nothing is worse than callouses splitting.
5. Get some sort of thick bar and dumbbells (SMOOTH finish). Use the thick bars for your regular weight work also.
6. There are no secrets. Eat right, take your vitamins, fish oil is a must and sleep. We all have our ups and downs. Don't worry about it. As long as you are breathing and walking you are winning the game of life.
7. If you are a gripper nut, get KTA. But for Christ's sake read it multiple times before starting.
8. Do Not Fall for guerrilla "inner-circle" marketing. If someone needs to send you four e-mail solicitations a day, listen to the alarm bells in your head.
9. Pay attention to those who have proven themselves in competition.
10. Be fucking humble.
11. DO NOT FOOT STOMP SEASON YOUR GRIPPERS.
12. It is impossible to get the springs in the 11 and 12 position on the Ivanko Super Gripper. Stop wasting your time. ;)
13. Do not waste forum bandwidth asking if chalk is cheating, it is not. Do not ask where to buy chalk. If you cannot figure that out. Forget grip, you have other issues.
14. Goofy $200.00 forearm devices are NOT needed.
I'm tired.
1. Work the whole lower arm. If you are addicted to grippers do not forget extensor work, the thumb and for god's sakes work your forearms. The balance will pay off.
2. KEEP a log. If you do not know where you came from, you will not know where you are going. Mark down more than weights and reps. Note the climate, sleep etc. Dampness will affect pinch dramatically.
3. Pinch will be SLOW progress once you get to a certain level. Invest in a PDA Blobette and Platemates. Learn to microload. The Platemates will also help with plate pinching.
4. Keep a bottle of New-Skin handy. Nothing is worse than callouses splitting.
5. Get some sort of thick bar and dumbbells (SMOOTH finish). Use the thick bars for your regular weight work also.
6. There are no secrets. Eat right, take your vitamins, fish oil is a must and sleep. We all have our ups and downs. Don't worry about it. As long as you are breathing and walking you are winning the game of life.
7. If you are a gripper nut, get KTA. But for Christ's sake read it multiple times before starting.
8. Do Not Fall for guerrilla "inner-circle" marketing. If someone needs to send you four e-mail solicitations a day, listen to the alarm bells in your head.
9. Pay attention to those who have proven themselves in competition.
10. Be fucking humble.
11. DO NOT FOOT STOMP SEASON YOUR GRIPPERS.
12. It is impossible to get the springs in the 11 and 12 position on the Ivanko Super Gripper. Stop wasting your time. ;)
13. Do not waste forum bandwidth asking if chalk is cheating, it is not. Do not ask where to buy chalk. If you cannot figure that out. Forget grip, you have other issues.
14. Goofy $200.00 forearm devices are NOT needed.
I'm tired.
Thursday - 11/16
Getting ready to rain again. Woke up "tight".
530AM
Lower Back Ab Warmup. Elbow traction with Jumpstretch bands.
Shrug - w/ Apollons Axle - 193x12, 243x12, 313x10, 243x12
Lower arms were shot after this. If you are new here, the Apollons Axle is a SMOOTH, non-revolving Olympic sized barbell. If you want to torture your grip, smooth and non-revolving is the way to go.
Grip Training
Left - Blob50 - 5 deadlift attempts. 1 of which got air born and managed to move it laterally more than the width of the implement. Each attempt finished with a hold.
Right - PDA Blobette - 47.0lbs base weight - 5 full deadlifts with +1.875Platemates. Quick pulls. But with all this damp weather this fucking thing shows no mercy. When Satan takes a dump, it comes out shaped like a PDA Blobette. ;)
Hands/forearms got pumped during shrugs and would not recover. Time to get the Jack's Blue Heat and concentrate on rest.
530AM
Lower Back Ab Warmup. Elbow traction with Jumpstretch bands.
Shrug - w/ Apollons Axle - 193x12, 243x12, 313x10, 243x12
Lower arms were shot after this. If you are new here, the Apollons Axle is a SMOOTH, non-revolving Olympic sized barbell. If you want to torture your grip, smooth and non-revolving is the way to go.
Grip Training
Left - Blob50 - 5 deadlift attempts. 1 of which got air born and managed to move it laterally more than the width of the implement. Each attempt finished with a hold.
Right - PDA Blobette - 47.0lbs base weight - 5 full deadlifts with +1.875Platemates. Quick pulls. But with all this damp weather this fucking thing shows no mercy. When Satan takes a dump, it comes out shaped like a PDA Blobette. ;)
Hands/forearms got pumped during shrugs and would not recover. Time to get the Jack's Blue Heat and concentrate on rest.
Wednesday, November 15, 2006
Ironmind 1/2 Increment Grippers!
Ironmind is updating their site. There is mention in each of the gripper descriptions of 1.5,2.5 and 3.5 grippers!. Active thread on the Gripboard now. No mention of a Skull decal option though. ;)
As much as I will try to resist, I'm sure they will be on the way to Norrin Manor as soon as they are available.
UPDATE: I ordered the 3.5 gripper, the Wade Gillingham DVD and a T-Shirt. Hey-Now! I'm a fucking grip zombie!
As much as I will try to resist, I'm sure they will be on the way to Norrin Manor as soon as they are available.
UPDATE: I ordered the 3.5 gripper, the Wade Gillingham DVD and a T-Shirt. Hey-Now! I'm a fucking grip zombie!
Thickbars / Fat Bars
I just saw an interesting marketing e-mail for outrageously expensive, knurled, freely revolving thick barbells.
My thoughts; while watching a strongman contest, when the axle clean and press is announced, we pretty much know it is a SMOOTH, NONE REVOLVING implement. It is this way to keep the "spirit" of the old time strongman shit alive (Apollon etc), and to make it a CHALLENGE.
If you are trying to improve your grip, one would hope you would shun the knurling. This is on par with pounding your blobs with a ball peen hammer to make them easier to grab.
Grip people using knurled, revolving barbells or dumbbells is like a man squatting to pee. ;)
Something to think about before your wallet disintegrates to the lure of guerrilla marking.
My thoughts; while watching a strongman contest, when the axle clean and press is announced, we pretty much know it is a SMOOTH, NONE REVOLVING implement. It is this way to keep the "spirit" of the old time strongman shit alive (Apollon etc), and to make it a CHALLENGE.
If you are trying to improve your grip, one would hope you would shun the knurling. This is on par with pounding your blobs with a ball peen hammer to make them easier to grab.
Grip people using knurled, revolving barbells or dumbbells is like a man squatting to pee. ;)
Something to think about before your wallet disintegrates to the lure of guerrilla marking.
Wed - 11/15
Still friggin rainy,cold and damp.
530AM
Hammer Lat Pulls - 4x15 - added weight each set. There was already a hodge-podge of plates on the machine. Too early to add them up. Fairly heavy though. Fast pace.
Hammer Row - 4x15 - same as above.
Rope Pulls - 3x20
Smith Press, Hammer Press, Hammer laterals - 2 laps - no rest
Light arms
abs
Traps were a bit sore.
530AM
Hammer Lat Pulls - 4x15 - added weight each set. There was already a hodge-podge of plates on the machine. Too early to add them up. Fairly heavy though. Fast pace.
Hammer Row - 4x15 - same as above.
Rope Pulls - 3x20
Smith Press, Hammer Press, Hammer laterals - 2 laps - no rest
Light arms
abs
Traps were a bit sore.
Tuesday, November 14, 2006
Out of Control SPAM's
Rant on:
Really, isn't 8 emails in 2 days excessive for e-mail marketing? Two of them to tell us that their email system is borked? We FUCKING know!
Almost as silly as attackers hitting themselves with their own fists. ;) As tempting as knocking out Mike Tyson is. :)
It is like watching a train wreck, we can't bring ourselves to hit the unsubscribe link.
Rant off
Don't be confused, if you can't make heads or tails out of this rant. If you are a fan of "Inner-Circle" marketing lunacy, you will get it. ;)
Really, isn't 8 emails in 2 days excessive for e-mail marketing? Two of them to tell us that their email system is borked? We FUCKING know!
Almost as silly as attackers hitting themselves with their own fists. ;) As tempting as knocking out Mike Tyson is. :)
It is like watching a train wreck, we can't bring ourselves to hit the unsubscribe link.
Rant off
Don't be confused, if you can't make heads or tails out of this rant. If you are a fan of "Inner-Circle" marketing lunacy, you will get it. ;)
Tuesday - 11/14
Still cold and raining. Joints and lower back cramped. It reminds me of Arnold Ziffel predicting the weather on Green Acres.
Lower Back and ab warmup. Elbow traction with Jumpstretch band.
Shrugs w/ Apollons Axle - 193x10, 243x10, 283x10, 303x10 - Bar wants to unwind as it is brushing thighs. Elbows, especially left feeling pretty good. Will keep slow pace.
Hands TIRED after this.
Grip Training
Left Hand - Blob50 - 6 doubles - 3 of the sets got a tad of air on each rep and moved the implement it's width across the floor. Finished each double attempt with a long hold. Progress is slow, but there. Part of it now is mental.
Right - PDA Blobette - 47.0 lbs base weight. 8 singles with +1.25lbs of Platemates. Concentrate on form. Quick pulls. Dampness makes this thing all the more difficult to pick up. No sense in pushing hard. Far above Blob50 range now.
Did some levering etc to cool down.
Threatened to "waterboard" my number 4 grippers. They shrunk back in terror. They should be closeable soon. ;)
Lower Back and ab warmup. Elbow traction with Jumpstretch band.
Shrugs w/ Apollons Axle - 193x10, 243x10, 283x10, 303x10 - Bar wants to unwind as it is brushing thighs. Elbows, especially left feeling pretty good. Will keep slow pace.
Hands TIRED after this.
Grip Training
Left Hand - Blob50 - 6 doubles - 3 of the sets got a tad of air on each rep and moved the implement it's width across the floor. Finished each double attempt with a long hold. Progress is slow, but there. Part of it now is mental.
Right - PDA Blobette - 47.0 lbs base weight. 8 singles with +1.25lbs of Platemates. Concentrate on form. Quick pulls. Dampness makes this thing all the more difficult to pick up. No sense in pushing hard. Far above Blob50 range now.
Did some levering etc to cool down.
Threatened to "waterboard" my number 4 grippers. They shrunk back in terror. They should be closeable soon. ;)
Monday, November 13, 2006
Monday - 11/13
It has been cold and rainy since yesterday morning. Joints do not want to operate. ;)
530AM
Close Grip Bench - Index on smooth - 135x30 225x20 295x22,x20,x20
Hammer Flat,Incline,Decline - 2 laps, no rest.
Dumbbell Pullovers - 2x12
Rope Pullovers - 3x12
Abs
Quick pace overall, but never quite felt warmed up.
530AM
Close Grip Bench - Index on smooth - 135x30 225x20 295x22,x20,x20
Hammer Flat,Incline,Decline - 2 laps, no rest.
Dumbbell Pullovers - 2x12
Rope Pullovers - 3x12
Abs
Quick pace overall, but never quite felt warmed up.
Sunday, November 12, 2006
U.S. Navy SEAL Workout
Just caught this from the latest DieselCrew Newsletter. I highly recommend that you sign up, check the links on the right. It is always full of great info.
The Seals are the MOST Fearsome military force on the planet. I sleep better knowing they are out there snooping and pooping.
The Seals are the MOST Fearsome military force on the planet. I sleep better knowing they are out there snooping and pooping.
Brzenk vs. Samuelson Arm Wrestling
How much longer must we endure this fucking debate? Seven Pages and 135 GBoard replies of this imaginary never going to happen match up.
I just read someone describing Magnus' having wrists of steel and a cast iron grip. For the love of Christ, step away from the keyboard, take a breath, an re-root yourself in reality. DC Comics has enough imaginary super-heroes.
Brzenk is Brzenk.
I just read someone describing Magnus' having wrists of steel and a cast iron grip. For the love of Christ, step away from the keyboard, take a breath, an re-root yourself in reality. DC Comics has enough imaginary super-heroes.
Brzenk is Brzenk.
Sunday 11/12
8AM
Lower Back/Ab Warmup. I'm digging the Jumpstretch band good mornings.
Shrugs w/Apollons Axle - 123x20,193x10,243x10,263x10,283x10,243-4x10. Strict reps. Double Overhand grip. The bar drags on the thighs and wants to unwind. Quick pace. Hands, especially thumbpad got pumped.
Grip Training - Thumbs remained pumped for rest of workout. Everything was tough.
Left - BLOB50 - 7 doubles - deadlift attempts. Got a tad of daylight each rep. Damn. Finished each set with a hold.
Right - PDA Blobette - 47lbs base - 10 singles - worked up to +3.75lbs of Platemates. Most singles 3"-6" then they just popped out. Hands just too fatigued. Apollons work dug into pinch.
Twist levering with big 20"x3/4" Proto Ratchet and Platemates.
I'm going to keep shrugs in. Have to be mindful of elbows though. Will take them slow. Upright rows were getting a bit stale.
In looking at the past 4 weeks, base strength has steadily improved.
I may order a World Class gripper so I too, can announce that I am doing 2 hand, thigh assisted negatives. Seems to be an exclusive group. ;)
Lower Back/Ab Warmup. I'm digging the Jumpstretch band good mornings.
Shrugs w/Apollons Axle - 123x20,193x10,243x10,263x10,283x10,243-4x10. Strict reps. Double Overhand grip. The bar drags on the thighs and wants to unwind. Quick pace. Hands, especially thumbpad got pumped.
Grip Training - Thumbs remained pumped for rest of workout. Everything was tough.
Left - BLOB50 - 7 doubles - deadlift attempts. Got a tad of daylight each rep. Damn. Finished each set with a hold.
Right - PDA Blobette - 47lbs base - 10 singles - worked up to +3.75lbs of Platemates. Most singles 3"-6" then they just popped out. Hands just too fatigued. Apollons work dug into pinch.
Twist levering with big 20"x3/4" Proto Ratchet and Platemates.
I'm going to keep shrugs in. Have to be mindful of elbows though. Will take them slow. Upright rows were getting a bit stale.
In looking at the past 4 weeks, base strength has steadily improved.
I may order a World Class gripper so I too, can announce that I am doing 2 hand, thigh assisted negatives. Seems to be an exclusive group. ;)
Saturday, November 11, 2006
The Grip Blogosphere
continues to grow:
http://girevik.wordpress.com/
It is in Finnish, but the language of grip is universal. He is a MashMonster. Be careful. you may learn something. ;)
http://girevik.wordpress.com/
It is in Finnish, but the language of grip is universal. He is a MashMonster. Be careful. you may learn something. ;)
Saturday - Part 2
Hammer Low Row - (The One with the weights close to the floor) and Hammer Lat Pulls.
Worked back and forth, 12 to 15 reps each. Worked up to 4 pair of 45's and what ever change was on there to start. Fast pace.
Rope Face pulls - 4x20
Smith Press, Hammer Laterals, Hammer Press - 3 laps. No rest
Light arms
abs
Worked back and forth, 12 to 15 reps each. Worked up to 4 pair of 45's and what ever change was on there to start. Fast pace.
Rope Face pulls - 4x20
Smith Press, Hammer Laterals, Hammer Press - 3 laps. No rest
Light arms
abs
Saturday - 11/11
Got up at 4AM to take care of some crap at work.
7AM
Lower back/ab warmup
Grip Training
Warmed up with 1/2 York 80 (42lbs)
Left Hand - Blob50 - 8 triples. No foam deload today. Got slivers of air here and there. It is threatening to go. :(
Right Hand - PDA Blobette - added some lead - 47.0lbs base weight. Did 10 deadlift singles. No additional weight. De-Load day. Concentrated on form. Short rests, all left the ground quickly. Weighed it with a 1.25lbs Platemate - 48.5lbs. The PDA Blobette at this weight is getting beyond the Blob50. If yours is like mine, it should also have you getting a York50 pretty well up also.
If you do not have a PDA Blobette, I suggest you support the Gripboard and get one. You will enjoy many hours of frustration with it. ;)
Did some levering. Front/Back with sledghammers and twists with ratchet.
7AM
Lower back/ab warmup
Grip Training
Warmed up with 1/2 York 80 (42lbs)
Left Hand - Blob50 - 8 triples. No foam deload today. Got slivers of air here and there. It is threatening to go. :(
Right Hand - PDA Blobette - added some lead - 47.0lbs base weight. Did 10 deadlift singles. No additional weight. De-Load day. Concentrated on form. Short rests, all left the ground quickly. Weighed it with a 1.25lbs Platemate - 48.5lbs. The PDA Blobette at this weight is getting beyond the Blob50. If yours is like mine, it should also have you getting a York50 pretty well up also.
If you do not have a PDA Blobette, I suggest you support the Gripboard and get one. You will enjoy many hours of frustration with it. ;)
Did some levering. Front/Back with sledghammers and twists with ratchet.
Friday, November 10, 2006
Brad Johnson Grip Training Article
I may have posted this a while back. But there is some great stuff here. Amazing things you can do for grip with bodyweight and a couple pieces of wood.
Get a Grip When You Hit the Road
Get a Grip When You Hit the Road
Site Updates
We perma-linked the GripperHell Blog to the right. Be sure to check it out. It's run by two extremely strong guys who you can learn from.
Free Hand Balancing Course
Just got the new Google analytics. The York Hand Balancing Course brings a pile of people here. Remember, it is "Perma-Linked" to the right.
Also, to make it easy, here is a fresh link YORK HAND BALANCING COURSE.
Print them out on nice paper and give 'em out as Christmas Gifts!
Be sure to thank the Good People out at the Sandow Old Time Strongman Library for making this stuff FREELY available.
Also, to make it easy, here is a fresh link YORK HAND BALANCING COURSE.
Print them out on nice paper and give 'em out as Christmas Gifts!
Be sure to thank the Good People out at the Sandow Old Time Strongman Library for making this stuff FREELY available.
Friday - 11/10
Fukin Cable modem is on the fritz. Late entry.
530AM
Close grip bench - Index On Smooth - 135x30 225x20 295x23
DB Bench - 3 sets - many reps
Hammer Flat,Decline, Incline - 2 laps - no rest.
Rope Pullovers - 4x15
Abs
530AM
Close grip bench - Index On Smooth - 135x30 225x20 295x23
DB Bench - 3 sets - many reps
Hammer Flat,Decline, Incline - 2 laps - no rest.
Rope Pullovers - 4x15
Abs
Thursday, November 09, 2006
Interesting Testimonial
What is it with these "Inner-Circle" SPAMs that feature testimonials from other "Inner-Circle" Advisory Team members? (Hint, highlight the featured names and post them into The Google) ;)
Notice the top of the search:
LINK1
Now:
LINK2
Classic Cartesian Logic Marketing. ;)
Notice the top of the search:
LINK1
Now:
LINK2
Classic Cartesian Logic Marketing. ;)
Surreal Gripper Close
This cat has some humerous, out there, surprisingly eloquent stuff on Youtube. I saw this link posted on the GB the other day. Not a bad wide set #2 close. Check the rest of his videos out, he is surely on a frayed tether. I'm thinking American Psycho.
BUT he is incredibly funnier than spam emails from gurus that contain worn out blonde jokes. ;)
BUT he is incredibly funnier than spam emails from gurus that contain worn out blonde jokes. ;)
Thursday - 11/09
530AM
Lower back ab warmup. Elbow traction with purple Jumpstretch band
Upright Rows w/ Apollons Axle - 123lbs-10x10 A few breaths and a gulp of coffee between each set.
Grip Training
Both hands felt a bit tired going in. Decided to cut it short.
Left Hand - Blob50 - foam deload - 5sets 3 reps, get some air on each rep. Foam is worthless now. It is permanently dented. Then 2 sets 2 reps, on floor, no foam. Managed to get a tad of air each rep. I need a fresh day.
Right Hand - PDA Blobette 46.5lbs base weight - 6 singles. Just concentrated on breaking a few inches from floor. Worked up to +7.5lbs in Platemates. Yowzaa! For me anyway, getting it off the floor is the hardest part. Once it is moving, the rest sort of falls into place. If you are just joining in, hands are not quite 7.5".
Side to side lever twists with big ratchet handle and some Platemates.
Fairly good improvement in base strength over the past 4 weeks. Left hand is slowly improving. I just need to get it dialed in.
Time to take the garbage out.
Lower back ab warmup. Elbow traction with purple Jumpstretch band
Upright Rows w/ Apollons Axle - 123lbs-10x10 A few breaths and a gulp of coffee between each set.
Grip Training
Both hands felt a bit tired going in. Decided to cut it short.
Left Hand - Blob50 - foam deload - 5sets 3 reps, get some air on each rep. Foam is worthless now. It is permanently dented. Then 2 sets 2 reps, on floor, no foam. Managed to get a tad of air each rep. I need a fresh day.
Right Hand - PDA Blobette 46.5lbs base weight - 6 singles. Just concentrated on breaking a few inches from floor. Worked up to +7.5lbs in Platemates. Yowzaa! For me anyway, getting it off the floor is the hardest part. Once it is moving, the rest sort of falls into place. If you are just joining in, hands are not quite 7.5".
Side to side lever twists with big ratchet handle and some Platemates.
Fairly good improvement in base strength over the past 4 weeks. Left hand is slowly improving. I just need to get it dialed in.
Time to take the garbage out.
Wednesday, November 08, 2006
Jumpstretch Band Ideas
I have recently broken out my Jumpstretch bands to do some elbow and wrist traction. Getting old is no fun.
EliteFTS has a great section on training ideas with them HERE.
I have been hitting Good Mornings also with great results. My back is a mess. I vary foot stance each set.
Anyhoo, there are enough movements there to keep anyone busy all winter.
Great for traveling. Just toss a few in the suitcase and you are good to go.
EliteFTS has a great section on training ideas with them HERE.
I have been hitting Good Mornings also with great results. My back is a mess. I vary foot stance each set.
Anyhoo, there are enough movements there to keep anyone busy all winter.
Great for traveling. Just toss a few in the suitcase and you are good to go.
Another Grip Blog
The grip blogosphere is growing! Keep your eyes on this ONE. Greg and Dave do top shelf stuff. Read and learn. Many valuable tidbits. Great humor. ;)
Wed - 11/08
530AM
Chins - 50
Rope Pulls - 4x20
Hammer Lat pulls - 4x20
Hammer laterals, Smith press, hammer press - 3 laps, no rest
Light Arms
Abs
Quick pace. No soreness. But decided to back off and save energy for weekend.
Chins - 50
Rope Pulls - 4x20
Hammer Lat pulls - 4x20
Hammer laterals, Smith press, hammer press - 3 laps, no rest
Light Arms
Abs
Quick pace. No soreness. But decided to back off and save energy for weekend.
Tuesday, November 07, 2006
Tuesday - 11/7
530AM
Lower Back ab warmup
Traction elbows with purple Jumpstretch band and ceiling hook. Left elbow is feeling MUCH better.
Grip Training
Left Hand - Blob50 - 4 foam deload. 10 sets of 3. concentrating on getting air. Nearly all reps had some air time. Foam has become "dented". Deload has been lessened. I just need a good day now. NO BOUNCING. Bit of fatigue though. Pushed left fairly hard on Sunday.
Right Hand - PDA Blobette - 46.5lbs base weight - 9 single full deadlifts. Last 6 singles were with +3.75lbs in Platemates. Last single took a few steps with it and set it down.
Cooled down with light levering (front, to rear and twists).
Lower Back ab warmup
Traction elbows with purple Jumpstretch band and ceiling hook. Left elbow is feeling MUCH better.
Grip Training
Left Hand - Blob50 - 4 foam deload. 10 sets of 3. concentrating on getting air. Nearly all reps had some air time. Foam has become "dented". Deload has been lessened. I just need a good day now. NO BOUNCING. Bit of fatigue though. Pushed left fairly hard on Sunday.
Right Hand - PDA Blobette - 46.5lbs base weight - 9 single full deadlifts. Last 6 singles were with +3.75lbs in Platemates. Last single took a few steps with it and set it down.
Cooled down with light levering (front, to rear and twists).
Monday, November 06, 2006
Mon - 11/06
530AM
Close Grip Bench - Index on smooth - 135x30 225x20 295-3x20
Hammer Flat,Decline,Incline - 2 passes - no rest
Rope Pullovers - 4 x 15
Dumbbell Pullovers - 3x20
Abs
Close Grip Bench - Index on smooth - 135x30 225x20 295-3x20
Hammer Flat,Decline,Incline - 2 passes - no rest
Rope Pullovers - 4 x 15
Dumbbell Pullovers - 3x20
Abs
Sunday, November 05, 2006
Some Thoughts
1. If you get an e-mail where the sender addresses himself as a "Master", move it to the trash can.
2. Foot stomping destroys not seasons grippers.
3. Overpriced forearm devices will not make you strong. You make yourself strong.
4. Closing a #4 gripper is a BIG deal. Scrutinize everything you read. If some will not provide a photo or video or have a history of advocating FOOT STOMPING, set their name up in your "Ignore Users" control.
5. Rope is Rope.
6. 300 pound men bench pressing their bodyweight for a couple of reps is NOT a big deal.
7. If someone uses the negative term "popping" when referring to a monster phone book tear, that means the tear is a BIG deal, and it threatens their Guru's reputation.
;)
2. Foot stomping destroys not seasons grippers.
3. Overpriced forearm devices will not make you strong. You make yourself strong.
4. Closing a #4 gripper is a BIG deal. Scrutinize everything you read. If some will not provide a photo or video or have a history of advocating FOOT STOMPING, set their name up in your "Ignore Users" control.
5. Rope is Rope.
6. 300 pound men bench pressing their bodyweight for a couple of reps is NOT a big deal.
7. If someone uses the negative term "popping" when referring to a monster phone book tear, that means the tear is a BIG deal, and it threatens their Guru's reputation.
;)
Sunday - 11/5
730AM
Lower Back ab warmup.
Sore from yesterday's lat workout.
Upright Rows w/ Apollons Axle - 123lbs 10sets of 10. Fast pace. Rests were a gulp of coffee.
This also left hands "pumped".
Grip Training
Left Hand - Blob50 - 4 foam deload. 10 sets of 3. concentrating on getting air. Worked up to +2.5lbs of Platemates. Could not quite clear foam with the 2.5lbs.
Left hand has improved considerably since last month. Wrist is starting to feel pretty solid. NO BOUNCING. The foams are fairly smooshy, so there would not be much of a bounce anyway.
Right Hand - PDA Blobette - 46.5lbs base weight. 10 full deadlift singles. Last 7 were with +2.5lbs of Platemates. On top of that last 3 singles were full deadlift and farmer walks across the stall mat, then setting it down.
Wrist leverage twists with big 3/4" ratchet and some Platemates. All reps slow and controlled.
Also worked in some elbow traction using a ceiling hook and a purple Jumpstretch band. I remembered a Westside DVD where Dick Hartzell demonstrated this among other valuable stuff. Anyway, left elbow feels MUCH better. I'm going to work this in throughout the day.
Lower Back ab warmup.
Sore from yesterday's lat workout.
Upright Rows w/ Apollons Axle - 123lbs 10sets of 10. Fast pace. Rests were a gulp of coffee.
This also left hands "pumped".
Grip Training
Left Hand - Blob50 - 4 foam deload. 10 sets of 3. concentrating on getting air. Worked up to +2.5lbs of Platemates. Could not quite clear foam with the 2.5lbs.
Left hand has improved considerably since last month. Wrist is starting to feel pretty solid. NO BOUNCING. The foams are fairly smooshy, so there would not be much of a bounce anyway.
Right Hand - PDA Blobette - 46.5lbs base weight. 10 full deadlift singles. Last 7 were with +2.5lbs of Platemates. On top of that last 3 singles were full deadlift and farmer walks across the stall mat, then setting it down.
Wrist leverage twists with big 3/4" ratchet and some Platemates. All reps slow and controlled.
Also worked in some elbow traction using a ceiling hook and a purple Jumpstretch band. I remembered a Westside DVD where Dick Hartzell demonstrated this among other valuable stuff. Anyway, left elbow feels MUCH better. I'm going to work this in throughout the day.
Saturday, November 04, 2006
New Releases for Tuesday
The Sopranos - Season 6, Part 1
Tremendous Melodic Death Metal:
United in Regret - Arsis
Sarah Jezebel Deva Solo:
God Has a Plan for Us All - Angtoria
Tremendous Melodic Death Metal:
United in Regret - Arsis
Sarah Jezebel Deva Solo:
God Has a Plan for Us All - Angtoria
Saturday - Part 2
Hammer Lat Pull - sets of 12+. Started with 1 pair of 45's, added a pair per set. Worked up to 5 pair plus some change. Rests consisted of the time it took to get the plates. Then took off a pair per set, down to 2 pair. No rest.
Hammer Row - 4x15, worked up to 8 pair and change. Short rests, like above.
Smith Press, Hammer Laterals, Hammer press - 3 circuits - no rest.
Light arms
Hammer Row - 4x15, worked up to 8 pair and change. Short rests, like above.
Smith Press, Hammer Laterals, Hammer press - 3 circuits - no rest.
Light arms
Saturday - 11/4
Was at work early 5AMish.
7AM
Warmed up with Jumpstretch band good mornings and abs.
Grip Training
Left - BLOB50 - using 4 foam de-load. 8 sets of 3. Concentrated on getting air time on each rep. Worked up to +1.25lbs in Platemates. Last 2 sets took off Platemates and did a few full deadlifts. Solid improvement. Wrist almost at 100%. Remember, the foam is merely a de-load device (not much, it's pretty flimsy). NOT a ballistic movement. The key is control.
Right - PDA Blobette 46.5lbs base weight - Deadlifts - 8 singles - worked up to +5lbs in Platemates. +5lbs set slipped out before full rep. Oh well. If you are a noob to the blog, in my case the PDA Blobette is MUCH harder then a BLOB50, and a tad harder than an old York. 46lbs on Blobette should net you a Blob50 replica lift, and some air under an old York. Don't get me wrong, the BLOB50 is tuff. The Blobette is just a bit bigger and wider than the York and Blob50, and its surface is less forgiving. You may have a different story.
Fooled with sledge levering and side to side wrist twists with ratchet to finish up.
7AM
Warmed up with Jumpstretch band good mornings and abs.
Grip Training
Left - BLOB50 - using 4 foam de-load. 8 sets of 3. Concentrated on getting air time on each rep. Worked up to +1.25lbs in Platemates. Last 2 sets took off Platemates and did a few full deadlifts. Solid improvement. Wrist almost at 100%. Remember, the foam is merely a de-load device (not much, it's pretty flimsy). NOT a ballistic movement. The key is control.
Right - PDA Blobette 46.5lbs base weight - Deadlifts - 8 singles - worked up to +5lbs in Platemates. +5lbs set slipped out before full rep. Oh well. If you are a noob to the blog, in my case the PDA Blobette is MUCH harder then a BLOB50, and a tad harder than an old York. 46lbs on Blobette should net you a Blob50 replica lift, and some air under an old York. Don't get me wrong, the BLOB50 is tuff. The Blobette is just a bit bigger and wider than the York and Blob50, and its surface is less forgiving. You may have a different story.
Fooled with sledge levering and side to side wrist twists with ratchet to finish up.
More on Log Bars
If the TOP quality stainless steel bar offered by PDA, that we discussed earlier, is out of your budgetary reach, the bar at the top of the picture on THIS PAGE from New York Barbells may fit the bill. They call it a "triceps bar". But it's plain to see what it can be used for. We like the two different grip options. At 86 inches it's a monster, not an overpriced, short toy. At $149.95, it should fit almost any budget. And really, what adult wants to demean himself by cutting lawns or shoveling other's snow to buy barbells? ;)
Time to stretch.
Time to stretch.
Friday, November 03, 2006
Friday - 11/3
Cold morning. All joints ache.
530AM
Close Grip Bench - Index on smooth - 135x20 225x20 295x22
DB Bench press - 3 HIIgh rep sets
Hammer Incline,Decline,Flat Becnhes- 2 passes - no rest
Rope Pullovers - 4x12
Abs
Tough to get moving today.
530AM
Close Grip Bench - Index on smooth - 135x20 225x20 295x22
DB Bench press - 3 HIIgh rep sets
Hammer Incline,Decline,Flat Becnhes- 2 passes - no rest
Rope Pullovers - 4x12
Abs
Tough to get moving today.
Excellent Nutrition Article at EliteFTS
Read it HERE. Interesting cholesterol, insulin and blood pressure primer. Elite puts out some valuable material. Check the rest of the articles out when there.
Thursday, November 02, 2006
Thurs - 11/2
Got up shagged out. Decided to skip upright rows. Skipped Reverse-Hyper
Warmed up with a pile of Jumpstretch good mornings and ab work.
530AM
Grip Training
Left Hand - BLOB50 - 8x3reps - alternating between 2 and 4 hard drive foams. Slowly coming back. Sets concentrated on getting some air between implement and foam, then set down for another rep. NO ballistic motion. Trying to burn the "break from floor groove."
Right Hand - PDA Blobette - 46.5lbs base weight. - 15 full/quick deadlifts. Deload day.
Lever twists with 20"long 3/4" heavy steel ratchet and Platemates. 3 sets, slow controlled reps.
If anyone is wondering, one side of my BLOB50 has a pretty good texture. The other side is extremely smooth.
Yes, I do use fucking chalk. It is not fucking cheating. ;) I will add that depending on how damp the air is, the accumulated chalk can get greasy. Have a wire brush handy. The clean hand/clean implement method has also worked for me BUT it is a pain in the ass to maintain. So I use the fucking chalk.
Warmed up with a pile of Jumpstretch good mornings and ab work.
530AM
Grip Training
Left Hand - BLOB50 - 8x3reps - alternating between 2 and 4 hard drive foams. Slowly coming back. Sets concentrated on getting some air between implement and foam, then set down for another rep. NO ballistic motion. Trying to burn the "break from floor groove."
Right Hand - PDA Blobette - 46.5lbs base weight. - 15 full/quick deadlifts. Deload day.
Lever twists with 20"long 3/4" heavy steel ratchet and Platemates. 3 sets, slow controlled reps.
If anyone is wondering, one side of my BLOB50 has a pretty good texture. The other side is extremely smooth.
Yes, I do use fucking chalk. It is not fucking cheating. ;) I will add that depending on how damp the air is, the accumulated chalk can get greasy. Have a wire brush handy. The clean hand/clean implement method has also worked for me BUT it is a pain in the ass to maintain. So I use the fucking chalk.
Wednesday, November 01, 2006
PHONEBOOK TEARING
We see a huge amount of Google directs in here for this outstanding Phonebook tearing video by Clay.
Here it is again to save time.
Watch and learn.
Here it is again to save time.
Watch and learn.
Wed - 11/01
530AM
Chins -fast set of 50
Hammer Lat Pull - 4setx20 increase weight each set.
Hammer Row - 4x20 (Rotated with above, kept weight static)
Rope Pulls -4x20 (part of above rotation)
Smith Press, Hammer Laterals, Hammer Press - 3laps
Light Arms
Stretching
Abs
Not bad overall. Fast pace. Lower arms and lats a bit sore going in. Soreness cleared up when done.
Chins -fast set of 50
Hammer Lat Pull - 4setx20 increase weight each set.
Hammer Row - 4x20 (Rotated with above, kept weight static)
Rope Pulls -4x20 (part of above rotation)
Smith Press, Hammer Laterals, Hammer Press - 3laps
Light Arms
Stretching
Abs
Not bad overall. Fast pace. Lower arms and lats a bit sore going in. Soreness cleared up when done.
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