Sunday - 9/30

Cool but a bit damp.

8AM

Reverse hypers/45 degree hypers

Grip Training

Right - Plate Pinching
Left - PDA Blobette Pinching (Blobette is 42.5lbs - Platemates used for extra resistance). Got some air with +10lbs in Platmates.

Reverse Curls with EZ Curl

Each week has seen a tad of improvement this month.

Saturday - 9/29

5AM - cool and damp

Reverse Hypers, 45 degree hypers. I'm holding two ancient (made in USA) pancake 50's a 25 and 10 for the 45 degree's. I need to make up a dumbbell or something to make it easier to add weight.
Lotta reps

Grip Training

Right - Plate pinching. 1.25 lbs PlateMate + 2x45's for a few airborne attempts.
Left - PDA Blobette pinching.

YMCA
Chins/pullups/whatever using Nautilus multi (neutral grip) - 6 sets of 20
Circuited on Hammer units hitting shoulders, lats, arms etc.

It is certainly refreshing to see that the words "season" and gripper have not appeared on the GB in a loong time. ;)

Would you rather "hand balance" or deadlift 700lbs?

Friday - 9/28

530AM - Humid, rainy

YMCA
Close Grip BP - 5 sets of 12, last 3 w/ 315
Hammer Flat, Incline, Decline - 2 passes - Fast pace.
Rope Pullovers
Kelso Overhead x-over shrugs
Abs

Grip Training
2 inch shot rotation while frying pan was heating up.

Thursday - Sep 27

Fucking Humid all week, today looks to be the worst.

Wed 9/26 530AM - YMCA
Circuit/Fuck Around - Chins, Hammer Lat Pulls, Hammer Seated Press, light arms. Got some good reps on chins but cooked me, so backed off and moved fast. I'm too old and fat to be doing this shit this early.

Thursday - 9/27
Reverse Hypers, 45 degree hypers

Grip Training

Right - Plate Pinching
Left - PDA Blobette pinching

Light day.

Tuesday - 9/25

530AM

Reverse Hypers, 45 degree hypers. Lower back is a mess, but feeling pretty good.

Grip Training

Right - Plate Pinch
Left - PDA Blobette pinching

Titan's Telegraph

Worked at 90% of Sunday's workout.

Monday - 9/24

530AM - Back to the YMCA, have to get up earlier. :(

Close Grip Bench - warmups then, 3x12 w/ 315
Hammer Flat, Incline, Decline - 3x12ish
Rope/Cable pullover - 4x12
Kelso Overhead Crossover shrugs - 4x12
Abs

Age is tempting me to re-think these early mornings. ;)

Sunday - 9/23

HUMID

9AM
Reverse Hypers, 45 degree hypers.

Grip Training

Right - Plate Pinch - slowly reclaiming peak early summer period. The 2xYork45's were aloft a few times.
Left - PDA Blobette Pinch - 51-7/8lbs saw some air. If you are new here, I have found the PDA Blobette is tougher than the Blob50. It's a bit slipperier, and 1/8+-" bigger all around. Your mileage may vary.

Titan's Telegraph - bunch of reps
Reverse Curls w/ EZ Curl - 3x12

The humidity in the cellar is a negative factor.

Saturday - 9/22

Hit work at 430AM

HUMID

8AM
Reverse Hypers, 45 degree hypers.

Grip Training
Right - Light Plate Pinching - concentrate on form and speed
Left - PDA Blobette Pinching - again light and quick.

YMCA

Chins/Pullups - Nautilus Multimachine - 3x40
Hammer Laterals - 3x12
Hammer Seated Press - 3x10 - fairly heavy
Hammer Preachers, rope pushdowns
Abs

Friday - 9/21

530AM

Reverse Hypers/45 degree hypers

Close Grip Bench w/ Apollon's Axle - 4x12 finish w/ 293
Inverted Rows w/ Apollon's Axle - 3x25
Upright Rows w/ Apollon's Axle - 3x12 finish w/ 183

Worked out at home all week. Was a good change of pace, plus got a little
extra sleep.

Last night hit shot rotations. More later today.

Thursday - 9/20

530AM - Weather heating up again. Cellar back to being as humid and dank as Britney Spears' car seat.

Reverse Hypers, 45 degree hypers

Grip training

Right - Plate pinch - 80%, fast deadlifts, triples.
Left- PDA Blobette - screwed around with 90% of Sunday's weights.

Reverse Curls w/ EZ Curl - 4x10

Because Grip People Tend to be Cheap Fucks ;)

Get 32 AA Batteries From a 6 Volt Battery

From the great LIFEHACKER WEB SITE



6 Volt Battery Hack! You'll Be Amazed! - video powered by Metacafe

This should be enough to power your grip video cameras for a while, and save a bundle.

Wednesday - 9/19

530AM - Home
Reverse Hypers, 45 Degree Hypers

Close Grip Bench w/ Apollon's Axle - 4 sets 20 end w/ 273
Inverted Rows w/ Apollon's - 3x20

Titan's Telegraph
A few token pinches.

Working pulling movements back in with Apollons has lower arms a bit beat. Still
sore from Sunday's workout.

Tuesday - 9/18

530AM

Reverse Hypers, 45 degree hypers.
Light grip stuff for recovery (Titans, light pinching etc)

OJ SIMPSON must surrender gold ROLEX Watch to Goldman Family

Has OJ Simpson not gone through enough? The poor man had to suffer through
the horrific loss of his wife, prison and the humiliation of the courtroom pundits.
Each time he looks into his children's eyes, he must be reminded of his
beloved Nicole. Now he must give up the timepiece that he relies on in his continued
quest to find his wife's true killers. Where is the justice in this world!

;)

Monday - 9/17

530AM

Skipping the Y this week. Lifting partners out of town and I'm frigging lazy.

Garage - Reverse Hypers, 45 degree hypers, coffee and OJ news on the radio. About 15 minutes.
Cellar

Upright Rows w/ Apollon's Axle - 8 sets of 12, worked up to 173. Fast pace. Fairly strict. It's been a long time. To long to goof with looser form and heavier weights.
DB Laterals - 6 sets of 12, 10 second rests
Titan's Telegraph to get blood going.

Sunday - 9/16

8AM

Reverse Hypers, 45 degree hypers and coffee. Out there about 20 minutes. Lotta reps.

Close Grip Bench w/ Apollon's Axle - 6x20 finish w/273
Inverted Rows w/ Apollon's Axle (some call these Fat man chins) - 6x20+. Getting groove back
Reverse Curls w/ EZ curl - 4x10

Grip Training - In between above sets

Right - Plate pinch - trend of wiping out memory of August continues.
Left - PDA Blobette Pinch work - Nice air w/50.75lbs.
Titan's Telegraph - pile of reps.


Workout Music - Marduk ROM 5:12
Possibly the best Black Metal Album of the Year:

The Beach!

Tremendous weather up here. I took along the 2" steel shots. They irritate the fresh gash on my thumb, but it's a good pump.

There is a Play-It-Again-Sports nearby, I'm going to hit it. Hopefully my luck will be as good as some of those cats over Ironhistory.

What the fuck is it with the online gurus pushing middle-eastern homo-erotica off as training information? Isn't there enough real training info available in this country by PROVEN athletes? Most of it FREELY available?

Excuse my while I vomit in the sand.

Operational Pause

We at Norrin Manor, have packed up, and terminated physical activities for the week.

Monday - 9/10

Forgot to set alarm. Up at 6. Too late for the Y.
Humid

Reverse Hypers -> 45 degree hypers - 5 laps

Close Grip Bench w/ Apollon's Axle - 123x30, 233-6x20

Grip training

Light stuff

Sunday - 9/9

8AM - Tired. The big game yesterday along with sitting in the sun all day wiped me out.

45 Degree Hypers, Reverse Hypers. 20 minutes

Grip Training

Right - Plate Pinch
Left - PDA Blobette Pinch
Titans Telegraph
Triceps Bar Hammer Curls
Reverse Curl w/ Ex Curl

Pinch was slow to start, but ran a second ladder and things came around.
Right Thumb issued a tear warning, but not before hitting some good reps.

Will do some shot rotations later.

Saturday - 9/8

YMCA

Chins/pullups/whatever using old Nautilus Multi machine - 3x35
Smith Machine - > Hammer Laterals - 4 laps
Seated Hammer Press - 4 sets, fairly heavy
Some Keslo shrug variations with rope and pulley
Medium Arms
Abs

Had to move quick, leaving for the Penn State game shortly.

Friday - 9/7

530AM - Still summer!

YMCA

Close Grips - 5 sets 12+ reps. finish w/ 315
Hammer Flat, Decline, Incline - 3 passes
Kelso Overhead Crossover Cable Shrug
Abs

Had to move quick. Early meeting.

KORPIKLAANI - Happy Little Boozer

These cats have their fingers on my pulse. ;)

Thursday - 9/6

530AM

45 degree hypers, reverse hypers, coffee and a smattering of Cannibal Corpse.

Grip Training

Right - Plate Pinching
Left - PDA Blobette Pinching
Titans Telegraph

Not bad again. It is as if August never happened.

If you want to read some of the BEST, FREE training info on the web, visit
ELITEFTS. Nearly all the contributors are at the top of the strength heap, with credentials earned on the platform.

Their extensive, growing list of videos are HERE. The JumpStretch band videos are worth the visit. Especially if you have lower back issues.

While "the gurus" are debating over using parchment or coloring book paper for their "newsletters", you might as well learn something from those that have spent time at the top.

Wednesday - 9/5

530AM

YMCA
Chins (Neutral grip, Nautilus multi-machine) - 3x30
Hammer Lat Pulls - > Hammer High Rows - 3 passes
Rope Pulls - 3x20
Smith Presses -> Hammer Laterals - 3 passes
Hammer Seated Press - 3 or 4 sets. Moderate weight.
Light Arms
Standing abs

Tuesday - 9/4

530AM - Reverse Hypers, 45 degree hypers. It is almost time to start working the trap bar back in. For awhile last month I was browsing canes.

Grip Training

Right Hand - Plate Pinch - More progress the past 4 days, than last month.
Left - PDA Blobette pinch work. See above.
Titan's Telegraph - 1 high rep pump set
Hammer Curls w/ Triceps bar - x20 x20

Do the world a favor, and save a tree's life. Just say NO to fictional strength training newsletters. ;)

Monday - 9/3

9AM

Reverse Hypers, 45 degree hypers - 20 fast minutes in garage.

YMCA - Closed - Labor Day

Close Grip Bench w/ Apollon's Axle - 123x30, 223-6x20

Grip Training

Right - Plate Pinching
Left - PDA Blobette work
Hammer Curls w/ triceps bar - 2x20
Titan's Telegraph - hi-rep cool down

The past few days have been the best pinching workouts in a long time.

Sunday - 9/2

Up late (2AM) being a nerd and sipping Knob Creek.

9AM - Reverse Hypers and 45 Degree hypers. Spent about 20+ minutes in the garage.

Grip Training

Right - Plate Pinching
Left- PDA Blobette work.
Reverse Curls w/ EZ curl - 2x12+
Titan's Telegraph

Best workout in a long while.

Saturday - 9/1

Obsessed with email throttling, got about 3 hours sleep. I may re-name my dog "Postfix". Over 90% of inbound email on our perimeter is garbage.

8AM - YMCA
Chins on Nautilus Multi-Machine (Neutral grip) - 3x25
Hammer High Rows supersetted with rope pulls - 4 laps - heavy as heavy is.
Smith Press - 3x20
Hammer Seated Press - fairly heavy here - 3x8
Light Arms

Grip training

Have embraced the "fukits" infection fully.

Nothing formal. Plate pinch variation right hand, PDA Blobette work w/ left hand. Refresshing not to care. ;)