What the FRIG - A new Certification?!?

I just saw some crazy bastard (I won't mention his screenname) post on multiple boards. He is hawking a CHEST CRUSH certification using a CoC gripper and his "Rube Goldberg" handgripper helper device. Evidently you chest crush the gripper then hold it shut on camera. I guess you need to do what you need to do, to feed your ego. ;)

Think I'm kidding, read his web page HERE.

Tomorrow I will video tape me closing a #4 by stepping on it. I'm putting Ironmind on notice.
:)

Crappy Weather

It looks like rain for the next few days. I was toying with the idea of doing farmers down the driveway with the blocks for a change of pace.

If you are looking for a clean, top shelf vodka at a good price check out:

Luksusowa

Nothing beats a cigar and vodka on a crappy rainy day.

Friday Workout 10/7

I hit the YMCA about 530AMish. I did close grips, DB benches, a few sets on the dreadful Hammer chest machines, and the Hammer chest rower. Forearms made their soreness known on the rows. I finished with some light plate wrist curls. Regular and reverse.

I'm going to pop a few frozen White Castle cheeseburgers in the microwave and down a quart of skim milk. I'm out of eggs. :(

End of Summer

It looks like the warm nights are over starting tomorrow. I sat in the garage with AM Talk radio, a hefty glass of vodka and a fat Perdomo cigar. Tomorrow night looks like I'll be wearing sweats out there. I am convinced there is anabolic properties to good vodka. ;)

QUAKE IV

QUAKE IV has gone GOLD. It hits stores October 18th. It looks like I may have a reason to upgrade my video card. The Linux client is expected to be released shortly after the game hits the stores.

Check out LinuxGames if you are interested in gaming on Linux. (Microsoft products are not allowed in my home)

:)

Working the keyboard and mouse while fragging is great active recovery.

Thursday Night 10/6

I just saw that PUDZ won the WSM. The guy is an animal. Good to see CoC, Jesse Marunde, placing way up there. I hope it is on TV soon.

I'm already seeing some sanctimonious crap being posted about "Vitamin S". Who gives a crap. These guys are strong and dedicated PROFESSIONALS. Shut your gobs, and worry about your own training. ;)

Congratulations to all the competitors.

Thurs Workout 10/6

Hit reverse hyper, 45 degree hyper etc. Then about half a dozen sets of seated presses.
Then GRIP work:
Note: I forgot to mention, all the grip workouts so far have been about 30 minutes.
Note: W = 5/8lb washer
Decided to "deload" on grippers. Overcrushes were held for 6 seconds. I read in
one of those Russian books, that the Soviets determined that 6 seconds was the sweet
spot for isometrics.

Trainerx10
#1x1Overcrush(OC)
#2x1OC
Filed #3 sets were about 3 pennies "beyond the range", each hand.
Filed #3x1 OC
Filed #3X1 OC
Felt solid.

Go-Really Grip One hand.
145x1 each hand
170+1Wx1 Right
190+2Wx1 Left
170+2Wx1 Right
190+3Wx1 Left

Had to "hump" a bit.

TTK - 20x20 45+2Wx12

Half York 80 - 2 full Dead lifts each
Blob 50 - Index finger press 5 or 6 singles each. Short rests
The crush work really makes the block stuff difficult. :(

Ez Curl reverse wrist curls
67x12 - solid ROM
97x21 - sloppy, but great burn
EZ CURL wrist curl
97x30 - Solid ROM
147x50 - Solid ROM

Workout took 29 minutes.

MUSIC:

HIGH ON FIRE - Blessed Black Wings

GREAT HEAVY MUSIC

Some Peeves

Stop claiming your #3 is a beast, and asking to buy an "easy" one. Get a friggin SuperMaster.

Stop asking if Joe Kinney really closed the #4. He did. As did others.

Stop getting all scientific with your training. Get rest and eat right. And kill it.

The #3 is supposed to be HARD, don't worry.

The BLOB is HARD to pick up, form a plan and work at it.

STOP complaining about hand size. Deal with it.

Stop chasing every grip toy out there. Put the money on your mortgage principle. (You will thank me for this advice.) A few grippers, block weights, curl bar, and some plates should put you well on the road.

Wed Workout 10/5

I hit the YMCA about 530AM. I was wiped. I cruised through some of the horrendous
Hammer Strength press and lat machines, closegrip chinups and finished with some reverse
curls with the olympic bar.

We will see how tomorrow goes.

Great Book

I have read "Science and Practice of Strength Training" multiple times since I got it over the summer. Vladimir Zatsiorsky is the author that Louie Simmons (of Westside Barbell) quotes in his PLUSA articles.

Check it out.

Science and Practice of Strength Training

Tuesday Workout 10/4

I started with the usual lowerback/ab rotation, then hit some seated presses. It warmed me pretty well. I worked in some Trainer and #1 closes in between presses. I had one of those "thisfeelsharderthanitshouldbe" moments.

I picked up the filed #3, and could not muster the energy in either hand to close it.
So I just piddled with the blocks for 20 minutes. My forearms were still sore from the weekend.


Music:
Obituary - Frozen in Time

It is good to see these legends back in form.

Monday Workout 10/3

I hit the YMCA about 530AM. I cruised through close grips, declines, those worthless Hammer
chest machines, then did both Hammer chest support row machines. I went pretty heavy on the rows. Forearms were a bit sore on the rows. More horse liniment tonight. ;)

Grip Training Article on Wikipedia

The wikipedia is a great free resource.

Here is a link to a grip training overview:

Wikipedia Grip Training

There is all kinds of stuff there, it is my first stop if I'm looking for something.

Saturday and Sunday Workouts 10/1 , 10/2

Saturday - I was rushed, I had to go to work at 430am, then I was going to the Penn State Game. (It was a good game)

Lower Back and ab to start.

Grippers
Trainerx10
#1x5
#2x1 overcrush

Filed #3 (Can only get it about a penny or 2 beyond the range)
Reps are at leat let out to parallel or a tad more.
Right Hand x5 + 1 forced and hold/negative
Left Hand x17+ 1 forced hold and negative

My rep strength is zooming, but that does not necessarily mean my max crush is going up.
When the bug bites, I'm going to deload and start ramping up on strap holds.

GoReally Grip Machine - One Hand - 2x6 under slide
145x1
170x3+1forced right hand
185+5/8x3+1 forced left hand
175x1 right hand
190x1 left hand

Weights DO NOT include slide.
In between the GoReally sets, I worked in my TTK partials, 20x20 20x20 45x10

Super Master - 1 overcrush each hand.

Block Work
1/2 York 80 - 3 full deadlifts each hand.
Use Index finger press with free hand. My hands are wiped at this point. I'm
using the blocks more as an assist for my crush.
BLOB50 - many 1-2" pulls with Left
5 or 6 full deadlifts with right, and multiple 1" pulls with 5 pounds of plate mates magnets
attached.

Hands were pretty wiped after this.

Sunday 10/2
Lower arms sore.
Lower Back and ab to start, then some presses with the fat bar.
Worked in 5-10 rep sets with Trainer and #1 between presses, also some light
TTK stuff.

Did a few full deadlifts with 1/2 York 80 (as a side note this dumbbell is ancient, it has the more rounded sides and is SMOOTH).
Nothing balls to the wall, just to warmup.

Reverse Wrist Curls with EZ Curl bar.
67x20 - Good range of motion.
117x8 - Dip below parallel, could not quite get to past parallel. This may seem like cheating,
but I find that as long as I do not overdo it it seems to be working.

Wrist Curls Ez Curl bar
117x30 (Full ROM)
217x11 (dip below parallel, end above parallel - semi partial)
117x50 Full ROM

My wrists are hosed from Judo, so my ROM is a bit limited, and I need to be careful,
as my right wrist is a time bomb. :(

Music on both days was:

Bongzilla - Amerijuanican

This is great heavy sludge.

Friday Workout 9/30

Lower arms still a bit sore.

1 Arm Dumbbell Rows - 60x20 110x15 170x10 140x12
Used regular grip olympic dumbbell. This works the grip pretty good.

Did some seated presses, then fooled with the Trainer and the Titan's.

Music:

Deeds of the Flesh - Crown of Souls

Great album, without this I'd have a hard time getting started at 5AM to do this crap.

IVANKO SUPER GRIPPER at Amazon by APT!

I just noticed that APT is selling their Ivanko Super Gripper at Amazon. Take a look:

IVANKO Super Gripper


APT supports the Grippermania Forum.

I have a Supergripper, I need to use it more.

Thursday Workout 9/29

I started with some reverse hypers, 45 degree hypers and ab work on the 45 degree. Then seated presses. In between the presses I worked in warmup sets on the grippers. Trainer through #2. My forearm extensors felt fatigued from the start. So I backed off and did some light blob work and medium reverse wrist curls and regular wrist curls. ALL curls are done with a EZ curl bar.

Music : Vesania - "God the Lux" (See link below.)

Black Metal for Tomorrow's Workout

Check out the Amazon link below for some great Black Metal. Vesania is comprised of former members of BEHEMOTH and VADER. It blew my socks off. It will be the workout music for tomorrow!

vesania

Some Reviews:

Lords of Metal
Metal Invader
Monoman

Wed Workout 9/28

Tough getting up this morning. Lower arms were sore. I went to the YMCA and hit some back
and light shoulders. During the chinups, the soreness was apparent in my forearms.
I'm going to have to play it by feel tomorrow.

I pinched any plates that I had to pick up. - Active recovery.

Today will be devoted to aspirin, water and eating.

Some Grip Training Links I Stumbled On

http://www.tc.umn.edu/~keen0018/grip.htm

http://www.veganbodybuilding.org/martinwhittredtraining.htm#top

http://www.t-nation.com/findArticle.do?article=184grip