Friday - June 30 - Extra Workout

3PM

Went oustside and grabbed the 8lb sledge. Did levers front and back - 3 sets of 10. Needed to get some blood in there.

Friday - 6/30 - Grip

12PM
Left Hand - 8 speed/overcrushes with shiny #2
5 negatives with blobette
Right Hand - 10 fast single deadlifts with blobette. (43.0lbs)

Gripper coordination starting to come back. Need to get
the callous back on palm.

If you are going to buy a blobette, mine is about 1/8-1/4" larger
all around as compared to my blob50. I find that it is more difficult
to pull than the blob50. Hands are a bit under 7.5", closer to 7.375"

Friday - 6/30

530AM YMCA
Pilates. I'm becoming an old man.

Lower arms feel pretty good. Left wrist still has a twinge though.

Post Mortem

Left hand is a bit raw from the #2. I'm going to hit fast overcrushes with it for the next few workouts, then move to SuperMaster, then the #3. I will just hit grippers on the left hand. I will concentrate on pinch with the right hand.

The blobette is more difficult than the Blob50. I will leave the blobette where it is and just concentrate on form, and speed. Phase 2 will be to clean the Blob50.

The fat db hammers curls have been hitting the lower arms HARD. They are building a solid base. I just need to be careful of overwork.

Cannibal Corpse - Make Them Suffer

ENJOY!

Thurs - 6/29 PM

1230PM
Left Hand - warmup w/ trainer then 7 singles/overcrushes with shiny #2
Right Hand - PDA Blobette @43.0lbs - 7 fast singles

It has been a LOONG time since I've used the grippers. Need to get the groove back.

Thurs - 6/29

530AM
Upright Rows w/ Apollon's Axle - 123x20x20 133x20 143x20 153x20 163x20 quick pace.
Seated 2.5" DB Hammer Curls - 72.5x8each , 85x4each, 72.5x8each
These were murder. Levering on Tuesday still had wrists tired out.
1/2 York 80 - 2 sets 6 reps each hand
PDA Blobette (43.0lbs) - 10-12 full deadlifts right hand, 10-12 bits of air left hand.
Left wrist still tweaked on pinky side.

Music:
Sourvein - Will to Mangle

Check it out.

Tex Henderson

It has only taken a couple of days to turn Tex's great performance certing on the #3 straight out of the package, into some sort of perverted conspiracy theory at al-gripboard.

I think it just solidifies the IM Cert as THE Cert to shoot for.

Wed Workout - 6/28

530AM - YMCA
Did a bout with the ab-wheel before hand.
Chins - 67
Hammer Low Rows - 3 sets 12-15 reps
Hammer High Row - 2 sets 12 -15 reps
30 second rest on above sets.
Smith Press, Hammer press - 3 circuits, quick pace.
Reverse Curls, Hammer Preacher, rope extensions. No rest 2 circuits.

Lower arms a bit sore today.

New SLAYER Album on AMAZON

New SLAYER is coming!

SLAYER - Christ Illusion

"Retired" Bengals Coach MIA

I noticed over at farmstrength.com, the "legendary" "retired" strength coach, Kim Wood, has been de-registered and all posts removed. Massengill only covers the stench for so long.

Where to next?
;)

IRONMIND CERTIFICATION - Out of the Package!

Ironmind reports that Tex Henderson: Certifies on the No. 3 Captains of Crush Gripper and Makes History!

So much for all the crybabies out there.

Congratulations Tex!

Tues Workout - 6/27

530AM
Lower back/ab warmup.
Left wrist still a bit sore. Coddled it a bit.
Started using 16lb sledge.
Marked off handle in 1" increments
Front Levers - 8 sets - rep range was 10-3, each set moved down the handle a bit.
Rear Levers - same as above.
This feels much heavier than using a lighter device and holding it at the end, with the same inch pounds.
1/2 York 80 - 2 sets 6 reps. Left hand was tough (wrist)
PDA Blobette - 4 sets 3 reps. Left just tads of air before wrist lets go. Right all fast full pulls.

Great Louie Simmons Articles at Westside Barbell Site

Louie has a treasure trove of information here:

WESTSIDE ARTICLES

Well worth the time to read.

Nice writeups on HIT. He carefully explains why it is utter crap.

Odd Haugen Deadlifts Millenium DB - Ironmind Report

More on Odd

IRONMIND NEWS

Monday - 6/26 - Grip

7AM-ish
Left wrist is tweaked and sore today.
Brookfield Plate See-Saws - 10lbs - 4x20
1/2 York 80 - screwed around. Tough with left hand because of wrist.
PDA Blobette (43lbs) - Left still struggling, got bits of air. 10 sets. Right, full, fast deadlifts. 10 sets of 2 right.
Ax to rear to get blood in left wrist. It is sore on pinky side.

Odd Haugen Lifts the Millenium Dumbbell to Full Deadlift

AMAZING!



Odd has set the bar to a new height.

Monday - 6/26

530AM YMCA
Close Grip Bench - Index on Smooth - 135x30 185x20 225x20 295x20 225x35
These were tough today.
Hammer Incline, Flat, Decline - 2 circuits - no rest
Rope Pullovers - 4x20 - worked these hard.
Rope Extensions - 4x20

Swallow The Sun

Great Doom Band

Sunday Workout 6/25

2PM
Brothers wedding yesterday. Needed to get toxins out.
Pile of Ab work
Upright Rows w/ Apollon's Axle - 4 sets 123x20reps, 2 sets 133x20reps. FASt Pace
Seated 2.5" DB Hammers - 72.5x8each 75x8each 72.5x6each

Fooled with 1/2 York 80.
PDA Blobette (43.0lbs) - pile of full deadlifts right, pile of big air left.
Called it quits.

Friday - 6/23

530AM
YMCA
Did Pilates class.
Home - Grip
Wide/Block pinch is still shot. Between the dumbbell hammers and the double session on Tues, I am toast.

Saw the Brookfield "Plate See-Saw" in John Brookfield's Grip Tip at IRONMIND.
If they move it look around, it is worth it.

Started with a 10lb plate, then did 5 sets of 10 with a York 25. These are brutal.
High rep Ax levering - 25 reps front (+3.125lbs platemates), 25 rep rear (+5lbs platemate)

Called it quits. Thumbs need a break.

MUSIC:
Carcass - "Heartwork"

Classic stuff.

Thurs - 6/22

530AM
Slept like shit.
Ab Wheel, other stuff etc
Upright Rows w/ Apollon's Axle - 123 6x20 shoort rests
Hands fried after this. Tried to fool with blobette and gave up.

ZYKLON

Great video.

Day's Post Mortem

Lower arms feel like they "worked", but feel fairly solid. I'm going to play it by ear in the morning. Lower back has been achy for the past week. The Apollon's Axle upright rows may be a no go tomorrow.

I've been lurking on the farmstrength.com forum. It is good to see the legendary strength coach - Kim Wood - deomonstrate his mastery of the written word. ;) It is amusing how his little group of acolytes kiss his nutsack like the good colonel in "Apocalypse Now".

Time for a vodka.

Wed Workout - 6/21 - GRIP

AX Lever to front - worked up to 6-7/8 lbs platemates x 6 semistrict reps, then 3x6 with 3.75lbs platemates.
AX Lever to rear - worked to 11.25lbs platemates additional for 6 semistrict reps, then 7.5lbs 3x6
Seated DB Hammer with Ironmind Olympic Husky (PVC used to get it to 2.5").
71.25lbs - 10each hand
73.75 - 8 each
71.25 - 8 each

Hands are toast.

Took gash out of right thumb yesterday. I'm applying nu-skin, but it may be iffy tomorrow.

Wed Workout - 6/21

5AM
Hit abs. I am hooked on the ab wheel.
530AM - YMCA
Chins x66 - I don't know how much further I can take this.
Hammer Lat Pulls - 4 sets - increase each set 15-20 rep range. May have set record.
Rope Pulls - 3x20
Hammer Press, Hammer Lateral, Smith press - 3 circuits. No rest.
Light arms
May do levering later.

Interesting Signature That Sums it Up

I saw this today as someone's signature:

Gurus sometimes become lost while staring into the mirror of self importance.

Tues Workout - 6/20 - Extra

1PM
42.5lb PDA Blobette - Screwed around for about 30 minutes. A pile of partials left hand. Full deadlifts right hand.

At end I added a smidgen of lead and re-weighed - 43.0lbs

SEASONING Grippers?

I just someone tried to cert with IM yesterday. They were handed a new #3, and failed. But our boy's videos show him demolishing grippers. I am convinced that jumping up and down on a gripper rapidly 100+ times damages it. Either by putting a ton of heat in it and changing the springs properties, or bending it or a combination of both.

Tues Workout - 6/20

530 AM
Lower Back/Ab warmup. Also abs/stretching between each set.
1/2 York 80 - 2 sets 4 reps each hand.
PDA Blobette - Left - sets of three, peaking at 1.875lbs platemates.
Right - same as above - working up to +5lbs Platemates. Concentrating on breaking a few inches from ground.

Tough session. Still a bit sore from Sunday. It is a grind coming back.

Monday - 6/19

530AM - YMCA
Ran through ab routine before going to Y.
Lowrr arms as well as "upright row" muscles sore today.
Close Grip Bench - Index on smooth - 135x20 185x20 225x20 275x25 225x35
Hammer Flat,Decline,Incline - 2 circuits. No rest.
Rope Pullovers - 3x20
More abs

Sunday Workout 6/18

7AM
Lower Back Ab warmup. Also worked abs and stretching in between each set.
Upright Rows w/ Apollon's Axle - 123x20 123x20 218x13 193x15. Quick pace.
Seated DB Hammers w/ 2.5 Inch Olympic Husky - 71.25x8 73.75x7 71.25x6. These are fuking murder.
AX Lever to front - 5 sets worked up to 5-5/8lbs of platemates additional.
AX Lever to Rear - 5 sets worked up to 10-5/8lbs of platemates additional.


PDA Blobette - (42.5lbs) - Left - worked to 1.25lbs additional. Sets of 3. Solid air.
Right - worked to 6.25lbs for a bit of air.

These are MURDER after the hammer curls.

MUSIC:
Atheist - Unquestionable Presence [ORIGINAL RECORDING REMASTERED]

Strength Coach Legend

I see the boys over FarmStrength are enjoying taking warm showers with the "retired" strength coach.

An oldy:

"Breaking away from the past meant the Bengals had to sever their ties with longtime strength coach Kim Wood. Wood had been with the club since 1975 and was a business partner with vice president Pete Brown outside of the team. He had come under criticism the past few years for the condition the players were in -- or not in -- and retired Jan. 17, three days after Lewis was hired.

"I'm not going to get into the comparisons with the old way, but I can say what they're doing in there now is some good stuff," linebacker Brian Simmons said. "It's definitely going to help us out as the season progresses. It's going to help us maintain a certain level both in stamina and in strength. Right now, I'm a big fan of those guys (Morton and Schultz) and I feel they're doing some good stuff in there."

Read the whole article HERE. This guy was an utter failure in the weight room and some go out of their way to elevate him to some sort of "Zen Master" status.

Amazed

I always get a chuckle out of the "flash in the pans". I saw it in Judo, "gripping", power lifting, well almost anything. They have some intial succes then launch into nutty claims. In Judo it was the guy who jumped from rokkyu to sonkyu. They are full of piss and vinegar until some "old man" hands his gi to him, then our boy fades away. Gripping, this is an alomost weekly occurence on the forums. They close the #3 in record time, now we announce that we are moving to the #4, we are now posting on every open thread, and doling out advice. Within weeks, our boy is done. Powerlifting, our man announces he will total elite, deadlift 700 pounds blah blah blah. The first setback, he is reannouncing some other goal.

This is what separates the successful for the nobodies. The sucessful guy is the one who broke his balls every step of the way. Failure was accepted, and changes were made.

The most successful guys are the ones humping it out day by day, while the failures are constantly hitting the re-load button on the forums.

And for chris-sakes, don't pay attention to washed up "retired" NFL strength coaches. ;)

Saturday - 6/17 YMCA

Hit abs before YMCA. Lower arms feeling a bit better.
YMCA
Chins - 65reps
Hammer Lat pull - 3 sets 30 reps. Increase weight each set. Fairly heavy weight. Quick pace
Hammer Press, Smith Press, Hammer lateral - 2 circuits.
Light arms
Finished with 2 sets of hanging leg raises. Legs straight. Controlled movement.

Friday - 6/16

530 AM - YMCA
Close Grip Bench - Index on smooth - 135x20 185x20 225x20 275x23 225x30
Hammer Incline,Decline,Flat - 2 circuits - no rest
Rope Pullovers - 3x20
Cable Abs
Fuked around.

Lower arms, and pulling muscles SORE from yesterday.

8AM - GRIP
Hands fried from yesterday, but needed to get some circulation going.
Had a hell of a time with 1/2 York 80 until warmed up.
Set to PDA Blobette at 42.5 lbs. Left hand worked up to 1.25lb of platemates for air time.
Right Hand worked up to 5lbs of platemates for a few inches.

Hands TIRED today.
Once I get into "wide" shape, I'll work the BLOB50 back in. Need to get base back.

NOTE: As stated previously - this PDA Blobette is HARDER than the Blob50. It is a bit taller and wider.

DEICIDE -THE STENCH OF REDEMPTION

Ladies and Gentlemen - Mr. Glen Benton and Deicide:



This is training music.

Thurs - 6/15

5AM
Lower Back Ab circuit. Also Stretching and ab work between each set during workout.
Upright Row - w/ Apollon's Axle - worked to 213x14 - 4 sets up and down.
Seated DB Hammer Curl - 2.5" - 71.25x7each, 71.25x7each, 72.5x6each
The upright rows and ax levering from tuesday definately have an effect here.
Hands are useless at this point.
1/2 York 80 - 1 set x 3 reps each hand.
Start Blobette Cycle - need to get hands used to width again.
Blobette set to 42.5lbs
3 sets - 3 reps each. Left hand managed an inch or 2 of air each rep. Right mix of 1/2 deadlifts and full deadlifts.

Called it quits. Do a bit tomorrow.

NOTE: I am using the Ironmind Olympic Dumbells with 2" grip. I split 2" inside diameter PVC and athletic taped it over the handle and added tape until it hit 2.5inches. These dumbbells are murder because of their length. They are 22". You need to concentrate to keep them "balanced". But they certainly do a number on your grip.

MUSIC:
Carpathian Forest - Fuk You All

Full of fury and hate.

Wed Workout - 6/14

5AM
Stretching/Abs etc
YMCA
Lat PUlls w/ Cybex Machine - 5 sets. Feels much more "in the groove" than the Hammer. Needs bigger stack.
Chins - 3x20
Cable Rows - 3x20
Hammer Lat Pull - 3x20
Hammer Press , Smith press - 3 circuits.
Reverse curls - 3x10
Hammer Preacher - 3x10

Lower arms a bit sore today. Play it by ear tomorrow.

Tues Workout - 6/13

5AM
Abs/Lowerback
Levering
Ax - to front - 3 sets 10-20 reps - medium intensity
Ax - to rear - 3 sets 10-20 reps - medium intensity
Pinch
1/2 York 80 - 6 sets 3reps
1/2 York 80 - 3 sets 3 reps last 3 fingers
1/2 York 50 - index and thumb - few inches of air
Stopped.
Lower arms sore from weekend.

Monday - 6/12

5AM - Hit abs at home
530AM - YMCA
Close Grip Bench - Index on Smooth - 135x20 185x20 225x20 275x22 225x20
Hammer Flat,Decline, Incline - 2 circuits - no rest
Hammer Low Row - 3 sets - 20 reps
High Crossover rear delt cable shrugs

Sore from yesterday.

Sunday Workout 6/11

7AM
Lower Back Ab circuit. Also worked in some pilates type abs in between sets.
Upright Row w/ Apollon's Axle - worked up to 243x5 over 5 sets.
Seated DB Hammer Curls w/ 2.5" grip - worked up to hard triple with 85lbs. These friggin things are intense. (hands under 7.5").

1/2 York 80 - 5 sets of triples. Tough at first. The thickbar stuff hit it deep.
1/2 York 80 - last 3 fingers. Left - Good air w/5lbs of platemates, Right good air with 10lbs of platemates.
1/2 York 50 - thumb and index finger. Full deadlifts, holds.
Hands started to get stronger as sets progressed. Extremely fatigued at start.

Worked in light ax levering in between sets.

MUSIC:
Three Song sampler from new Slayer Album!

Saturday - 6/10 YMCA

15 minutes of Pilates abs shit.
YMCA
Hammer Lat pull - 5 sets heavy
Rope pull - 3 sets heavy
Hammer - HiRow - 3 sets - medium heavy
Light Press, Hammer Press, Hammer Laterals - 3 laps - no rest
Light arms
More abs. Hit Cybex ab machine hard.

Lower arms sore.

Pilates

I have taken 2 regular classes and have incorporated some stuff to do at home every day over the past week. I am starting to feel a bit "looser". It is an excellent augmentation to the reverse-hypermachine.

Great Zarqawi Video Clip

Michelle Malkin has a great video up. Hopefully we can feed the rapist-mass murderer's remains to the lion's at the Baghdad Zoo. ; ) - It is good to see the Iraqi' people hanging out of their cars cheering.

HOTAIR

Enjoy!

Friday - 6/9 - Grip

Ax Lever to front 8 sets.
AX Lever to rear 8 sets.
On both worked up each set by adding platemate magnets.
Fairly solid day.
Lower arms were still a bit toasted from yesterday. The hammer curls w/ 2.5" bar are unrelenting.

MUSIC:
CELTIC FROST - "Monotheist "

EXCELLENT new album. Dark and Heavy.

Friday - 6/9

530AM YMCA
Cybex Machines then Pilates. This is the second workout. I have been hitting parts of it at home in-between. Feel much looser all over. Like the old Judo days.

Forum Fatigue

I have grown fatigued from both forums. It has become the same re-hashed nonsense over and over. "My hands are too small", "Ironmind changed the rules", "I jumped up and down on my gripper and the spread shortened 1/2"" et al.

Anyhoo, they have both become a waste of time.

Another Glorious Photo of Abu Musab al-Zarqawi

I would have preferred to see him have his head sawed off, but I'll take it.
;)

This Piece of Shit is Finally Dead

Hopefully he is getting the bukkake treatment in hell now.

Thurs - 6/8

530AM
Lower Back ab circuit
Upright Rows w/ Apollon's Axle - 5 sets. Solid.
Seated DB Hammers w/ 2.5" dumbbells - worked up to 80+lbs. These are thumb and hand destroyers. Starting to feel solid.
1/2 York 80 - 3 sets 3 full dl's each hand.
1/2 York 80 - last 3 fingers and thumb. Worked up to 7.5lbs on left, 13-1/8 on right.
1/2 York 50 - index finger and thumb. 4 full dls each.

MUSIC:
Dimmu Borgir - Stormblast MMV [Bonus DVD]

Wed Workout - 6/7

530AM YMCA
Did a pile of stretching and ab work beforehand.
Chins - 3x20
Hammer High Row - Hammer Lat Pull - Cable Rows - 3 circuits. No rest
Smith Press Hammer Press Hammer Lateral - 3 circuits
Hammer Preacher, Cable Curl, Rope Ext - 3 circuits
Abs

SLAYER

Raining Blood!




All hail! 666 ;)

Tues Workout - 6/6

530AM
Worked lower back, abs and stretching for 30+ minutes.
Ax levering - light/medium - 10 minutes.
Shot Rotation - 12 minutes.

MUSIC:
IN FLAMES - Come Clarity

Monday - 6/5

YMCA - 530AM
Close Grip Bench - Index on Smooth - 135x30 185x20 225x20 275x20 225x20
Hammer Incline, Hammer Decline - 3 straight sets each.
Rope Pullover
Cable Delts
Abs

Lower arms sore today.

Certification Whining

The Ironmind Bellyaching is still continuing on the Gripboard. Now we have people chiming in because their hands are too small. Oh Boo Hoo. The world of grip has the biggest crybabies out of any obscure sport.

If we did not have that group passing around a defectively easy #3 in 2004. Oh well.

Sunday Workout 6/4

7AM
Lower Back Ab circuit
Upright Row w/ Apollon's axle - 6 sets - worked up to 213x12
Seated DB Hammer Curls - 2.5" bar - worked up to 80+ x3
1/2 York 80 - 5 sets 3 reps. Full DL fast Pace
1/2 York 80 - last 3 fingers - worked up to 5lbs left - solid air. Right worked to 12.5lbs additional - got solid daylight underneath.
1/2 York 50 - Index finger and thumb - 4 full deadlifts each.
Completely wiped out.

MUSIC:
CANDLEMASS - Ancient Dreams

Classic Doom!

Saturday - 6/3 YMCA

Hammer Low Row - 4 sets. 10 reps. Increase Weight each set.
Rope Pull - 4 setsx20
Hammer High Row - 3 sets - 15-20 reps increase each set
Hammer Lat - 3 setsx20. Increase each set.
Hammer Press, Smith Press, Hammer Lateral - 3 circuits.
Hammer Preacher, Rope Curl
Tri Ext
Abs

Pretty solid day.

Saturday - 6/3 Grip

7AM
Lower Back ab circuit
Ax - Lever to front - 6 sets - worked up to 6.25 lbs platmates attached.
Ax- lever to rear - 6 sets - worked up to 7.25lbs platemates attached.
1/2 York 80 - 4 sets 3 reps
1/2 York 80 - last 3 fingers - worked up to 6.25 lbs left - good air. Right worked up to 11.25lbs attached solid air but hard.
Called it quits.

MUSIC:
Yyrkoon - Unhealthy Opera

Good Death Metal.

Friday - 6/2

530AM
Took Pilates class at YMCA. Felt pretty good. I'm going to start adding in some fitball stuff during the week also.

No weights.

Lower arms feel a bit tired but not sore.

IRONMIND CERTIFICATION

The Gripboard is abuzz. Someone claimed to to see their witness for certing, but their #3 cert and Red Nail cert was denied by Ironmind because the witness did not use the IM provided Red nails, nor did he have a NEW gripper for the testee. This seems more like the fault of the witness.

The new gripper thing has been going on for a while. You crush your own gripper, then the witness tears a new one out of the package, you need to close that one or get pretty close. No big deal. I remember a time when some were passing an "easy" #3 around. Check the Ironmind Cert list. You will be able to figure out the time period. Ironmind is doing nothing more than ENSURING the integrity of the process.

I predict the whining on the GB will continue strongly for the weekend.

FORMULATOR PRICE

I just got the FHS email informing me of the price increase.

$196.99 SHIPPED!?!

What fuking idiots are buying this piece of shit? It looks like a second rate device marketed by some third rate hukster.

Go to Shenandoah's page - among other fine items, he has superior plans for devices that you can BUILD yourself.

CLICK HERE

Thurs - 6/1

530AM
Lower back ab circuit
Upright Row w/ Apollon's axle - worked up to 193x20 203x12. Fried
Seated DB Hammers w/ 2.5" DB - 3 sets. Worked to 76.25lbs.
1/2 York 80 - 5 sets triples
1/2 York 80 - 5 sets triples - using last 3 fingers and thumb. Worked to 5-5/8lbs on left, 10-5/8 for right. Solid air all sets.
Worked in levering in between all block wt. sets. Light to medium.

MUSIC:
ZYKLON - Disintegrate

Excellent stuff.