Sept 23, 2105

I've been training in Cyprus the past two weeks, still with focus on grip sport, ninja warrior, and arm wrestling (in order of what I'm focusing more). For grip I do plate pinching for time/distance, blue and red fatgripz rack lifts for time, grippers TNS and then MMS. I also took some days off after working out daily since June. I'm not motivated anymore to keep up with a training log, at least not here in Cyprus. Perhaps I will get back to it in the future to better monitor my progress and help others that have similar goals.

Coming up comps
National Ninja League West Coast- October 11
International king Kong grip challenge (California) October 24

nail bending

1/4 inch x 6 inch bolt

September 8, 2015

see gripboard.com
http://www.gripboard.com/index.php?showtopic=44537&p=644669

Septmber 7, 2015

see gripboard.com
http://www.gripboard.com/index.php?showtopic=44537&p=644607

September 6, 2015

see gripboar.com

 http://www.gripboard.com/index.php?showtopic=44537&p=644516

http://www.gripboard.com/index.php?showtopic=44537&p=644530

September 5, 2015

2" crusher one hand DL up to 175lb
IM hub lift up to 62 lb (I removed some of the paint to hold chalk better)

IM hub 64.5 lb off the floor a few inches not to full lockout
50lb blob drags L and R
one hand pinch euro up to 60lb
TNS CoC 2 and GHP5

September 4, 2015

gripper workout home

TNS closes L up to CoC2 103, R CoC2 106 and GHP5 109lb
TNS HG 116lb, just missed
practiced setting to parallel and deeper 156lb MM2 rep
silver bullet with no added wt MM2 rep ~15 sec hold
some work on the shallow hub in between sets up to 25lb only for reps and time holds

September 3, 2015

bouldering again today about 1hr

training with 2.5" crusher rolling handle:
one hand deadlifts up to 136lb
one arm bent over rows with 101 lb
wrist curl isometrics for time and reps seated with 81lb
filed coc1 88lb in between sets TNS to failure both hands

- coc3 silver bullet w/5lb ~13 sec

-41 lb blob deadlift

September 2, 2015

Just did bouldering today x 30 min 

September 1, 2015

nothing special today, was feeling tired from long day at work. I worked a bit with orbigrip, RT one hand deadlift and pulldowns, and lighter gripper workout. Did a silver bullet attempt and did better today, ~13 sec with 5lb. Aiming for 20 sec by the end of the month.

I ordered some steel from Andrew from FBBC (beginners stuff) and plan on starting bending as soon as it arrives!

August 31, 2015

started with dumbbell row with fatgripz up to 120 lb a few reps (fatgrizp do not fully wrap around the handle)
deadlifts with dumbbell/fatgripz 130, 135, 145, 150. These are the heaviest dumbbells at my gym, next time I'm bringing my olympic dumbbell that I can add weights.

 
one arm dumbbell curls in standing up to 70lb x 4-5, 75 lb x 2 each side (got inspired by the recent arm wresting thread)

table curls 75lb dumbbell

wrist curls cable machine with wrist wrench replica I got from Luke here

practiced one hand pinch deadlift with the euro in the parking lot, I went up to 60lb when the webbing of my thumb started to hurt and I couldn't squeeze as hard as I wanted to (the edges of the plates are sharp).

August 30, 2015

Local ninja warrior comp,  grip obstacles felt super easy, I had some trouble with some of the other stuff though.Ninja warrior requires a lot of specialized training besides grip strength. Did some obstacle course training after the comp.

Picked up the euro device earlier from a friend here. I tested it home with light wts and look forward to training with it tomorrow.

August 29, 2015

-2" crusher up to 170lb, I feel I could go heavier if the crusher wasn't painted
-Gripper machine one hand holds for time 180 lb L and R a few sets
-pronation with towel at cable machine up to 70lb (As the pic I posted above for James).
-OAC two good reps and two half reps right, almost two good reps with L

bouldering for 30 minutes almost finishing that V6 I've been working on, also did some balance/ stability training on balance board (pistol squats)

August 28, 2015

-lighter gripper workout up to 108lb focusing on TNS and reps to failure
- rolling thunder 130lb holds for time
-titan's key dynamic pinch training
-worked a bit with the levertop and wrist developer
- a few pullups and holds for time on Atomik xxl ball earlier at work

pronation exercise

for a friend at the gripboard who asked me about this

August 27, 2015

-started my workout with bench press only up to 100kg few reps
-fatgripz training with up to 70lb dumbbell bent over row position pulling, letting go, and then catching dumbbell, got the idea from Paul Savage's vids doing something similar).
-superset above with pec flyes machine elbows 90 wrist flexed 205lb focusing on explosiveness and a few end rom holds
- wrist extensions up to 90 lb barbell x 8, this felt really good. I've neglected doing wrist ext specific exercises
- deep set/ hold/negatives with GM 156 and Silvis T Rex at 150lb setting
- worked with 41 and 51 lb blob: bilateral Curls with 51, drags with 51, lifted the 41 a few inches off the ground
- orbigrip with fatgripz + 5 lb 30 reps each side
- I have coc2.5 choked at work and did a lot of closes throughout the day L and R

August 26, 2015

Rolling thunder up to 163lb

one arm pulldowns with rolling thunder 105 x 2, 120 x2, 135 x 2 L and R, 150 lb scap retractions
one arm pulldowns fatgripz 165 lb x 1 L and R
one arm pulldowns regular handle 180lb x 1 L and R

Front lever x8 one sec holds

weighted chin ups:
135 lb x 1, easy
170 lb x 1 attempt:

bicep isometrics up to 100 lb dumbbell at preacher curl setup, leaning forward and back mantaining elbow lock position elbow inside of shoulder (Arm wrestling position)

TNS  CoC 2 106lb
TNS tetting master hybrid 108lb
TNS and MMS reps to failure filed CoC1 88lb

shallow hub up to 30lb with DH rules

August 25, 2015

2" crusher up to 165lb, couldn't go heavier today
RT up to 150 lb
MMS attempts 155lb gripper
gripper machine 180 lb 4 sets x 15 reps, then one hand holds at end range
wrist curls with 25lb plate neutral to flexion
wrist curls 35lb plate isometric holds in full flexion and slow eccentrics to neutral
wrist curls up to 90 lb dumbbell neutral to flexion
worked a bit with the orbigrip and also IM titans key I got today in the mail

August 24, 2015

new PR with the adjustable thick bar today at 256/ 116.3 kg. Not sure if the 271 attempt was 10 inches so I don't count that as a good lift. I'm happy I was able to lift the 276 off the floor.

other things I did today:
- 2.5 crusher up to 136, 141 attempt didn't look as good as last time's
- one hand pinch 2" block alternating r and l for reps up 67 lb then dropped to 62 and then 57. My pinch grip didn't feel very strong today. I've been able to lift more than my BW with two hands last week but my one hand pinch is much less than 50% of that even with my strongest hand. Maybe the technique with both hands makes it easier and accounts for the difference?
- wrist curls 25 lb plates neutral to flexion about 8 reps each side for a few sets
- wrist curls with 2" block at cable machine neutral to flexion, don't remember the wt I used but this felt that it worked the fingers and thumb very good, planning on doing it more often, I believe it will help a lot with pinch lifts
- did some random gripper training, some TNS attempts coc2 off hand and attempted my Elite hybrid 189 lb from 17 mm chocked.
It's not clear from the vid if the CoC2 was a close, the Elite hybrid 189 is the heaviest gripper I have attempted to close choked, happy I was able to close it more than 10mm. At this point I don't know if the choker work helps me or not with MMS closes, planning on attempting regular closes of grippers in the 150s later this week.

- arm curls both hands with 50 lb blob I got from Matt

August 23, 2015

Ninja warrior gym x 30 min
worked on rope climb, warped wall, spider climb and some balance stuff, not much grip. Next Sunday I'm competing at a local ninja comp there.

climbing gym x 40 min (this is a gym a few min away from the ninja gym both about 30 min from the city)
flashed a V5, I don't remember every doing that with a V5 (flashed =finish the problem at first attempt), attempted two V6 problems but didn't finish them. I see A LOT of improvement in my climbing as I'm getting stronger with grip sport.
did one arm deadhang with 100 lb x 15 seconds (new personal best) and also did a few sets of OAC

I was hoping to do regular squats at my gym when I got back in the city but I only had 20 min before the gym was closed. So I did pistol squats instead with up to 100 lb (2x50 dumbbells). These work the hips a bit more than the quads, Still need to work on stability /control but I 'm happy I went up to 100. Last time I tried this 1-2 months ago I was 60lb max.

August 22, 2015

Did bouldering for about 30 min, attempted a V6 but didn't finish it

Went to my regular gym, did many exercises with the rolling thunder (older model) that I got today from a friend at the gripboard. The main reason is to train for one arm pullups and eventually progress to a newer model that spins more.
- to warm up I did 1 arm deadlifts up to 150 lb
- one arm pulldowns 105 x 4, 120x 2, 135 lb x1 then scapular retractions to failure (grip), I did a few sets back down to 120 lb alternating between L and R to failure
- archer pullups one arm rolling thunder the other on pull up bar as min assist as possible to complete the movement

- front lever on lebert equalizers (forearms on bars)
- handstands on Rogue Parallettes, balance is improving
- pronation using body wt leaning back on suspension straps feet as far forward as possible (top roll training)
- superset above with supination and sidepressure with blue superband (hook training)

I was able lift from the ground my 41 blob for the first time, only for a few inches though
https://www.youtube.com/watch?v=02sZ5QynljI

on the way home I stopped a park with gymnastic rings and did a few one arm chin ups, one set of two and 3-4 sets of one. I did one with 12 sec hold at the top. I did 21 pullups and a few front levers.

August 21, 2015

Went to the gym around 1000pm with only 3 hrs of sleep the night before. It was one of those days that I had to push myself to get to the gym and I'm happy I did.

I started with j deadlifts with eagle loops. Did total of 7 sets up to 605 lb. First time I'm lifting something so heavy (almost x4 body wt)

also did
-table curls up to 90 lb dumbbell x 8 L and R, elbows mostly stayed in lock position and I was leaning forward and back (bicep isos)

- pronation at cable machine with towel (top roll training)

- 10 muscle ups focusing on explosiveness, they felt very easy

- in the parking lot I worked a bit with the wrist developer up to level 12 orange spring and some grippers mostly my off hand and CCS attempts with Coc 2.5 (got very close).

August 20, 2015

- relatively light bench press up tp 105kg x 2 (no spotter)

- hammer machine bench press up to 145 kg/320lb x 2, didn't feel like going heavier today

- 2.5 crusher 1 arm deadlifts up to 141 lb both L and R

-wrist curls up to 85 lb x 8

- one arm lock-offs76 sec

August 19, 2015

- RB 60 mm rolling handle up to 140lb, this handle is very slippery

- levertop up to 65 lb

- IM hub up to 40lb

- wrist developer orange spring up to

- crushing grip hold sets with GM 156 Ext

- one arm pullups with IM eagle loops

August 18, 2015

 one arm deadlifts 2.5 crusher up to 141.5 lb

Rim lift up to 173lb

one arm pulldowns with 2.5 crusher up to 120lb x 4 each side

tried this at the end of my workout

worked a bit with my 41 lb blob, got very close to lifting it from the ground

August 17, 2015

For the most part I trained 2 hand pinch today with a 2" block I got from a friend here 2-3 weeks ago. Last time I tried this I was at 147lb today I was able to go up to 162 lb. I think that this is mostly due to improvement in technique and becoming more comfortable with pinch grip lifts. Would like to experiment with a euro device to see if this grip width is optimal for me.

Also did one arm deadlifts with the 2" crusher up to 165, and then a few one arm chin up attempts with it (partials).

Earlier at work I did some wrist curls from neutral to flexion with up to 25lb plate.

EJ's mm2 replica 156lb arrived today and very excited about it as it seems to be the perfect trainer for MM1.

August 16, 2015

ninja warrior gym for about 1 hr

climbing gym
- did bouldering for 30 min, attempted up to V6, more than halfway done
- 1 arm chin up attempts with wts and fatgripz

-drove back in the city and visited my regular gym, did lots of handstands on the rogue parallettes opposite of each other and also in a row, did pronation with strap at the cable machine (top roll practice)

August 15, 2015

today I did squats up to 344 lb x 4 but I doubt that I went past 60 degrees at the hips. In between sets I did attempts on the 2.5 crusher, I went up to 144lb but I don't think I got to fully locked position. My 138.5 lift from yesterday is better. Also did a few partial and negative pullups on 2inch pinch block.

The gym closed early today so I continued my training at the gym parking lot. Did some choker work with grippers up to 3.5. I used my other hand to assist with stabilizing the gripper. I know this is very very far from actually MMSing a 3.5 but I'm happy with my progress.
this is the progression
GM 159, 20mm choked 8-9 sec assisted hold
Elite 165, 17mm choked 3 sec  assisted hold
CoC 3.5 -179, 13 mm choked assisted close attempt, sorry for the loud grunting, I gave it my all
I was also able to hold my 41 lb blob for ~4 sec.

Spectrum RB CPW Collection

August 14, 2015

worked with the 2" and 2.5 crusher. This is the 2.5, best attempt 138.5 with my R (sorry the vid is a bit blurry)

(loading pin +crusher =11lb)

did some one arm deadhangs with fatgripz right after.

Also worked with my 41 lb blob, almost lifted it from the ground, I'm able to hold it up for about 1-2 sec but not lift it from the ground yet.

Worked with the levertop and grippers home.

August 13, 2015

1030-12am

-bench press up to 100kg few reps, didn't feel like going heavier today

- chest flyes machine elbows 90 wrist  flexed(arm wrestling position) up to 205 lb (all wts on machine), focused on explosiveness

- preacher curl devon larratt hook training with up to 100lb dumbbell

- hammer curl concentration curl position through nylon sling with 32 kg dumbbell

- pronation/arm curl cable machine (top roll training)

- seated dumbbell wrist curls up to 100 lb from neutral to flexion x8 reps each side

- choker closes 154 GM from 20mm

- one arm deadhangs on fatgripz

- on arm lockoffs on fatgripz

- front levers on fatgripz

August 12, 2015

- did bouldering for about an hr, got very close to finishing the long V6 problem I've been working on

- rim lift up to 155 lb

- deadlift with IM loops up tp 494 lb for about 7 sec

August 11, 2015

New PR on this lift 303 lb 

Also did some 2 hand DL and pulldowns with 2" pinch block

did a lot of attempts throughout the day at work with the wrist developer orange spring, able to go up to 3-3

August 10, 2015

late night workout 1015-12am.

adjustable thick bar PR

- wrist wrench superset with pronation/top roll with strap
- 1 arm pulls at preacher curl machine superset with pronation with strap
- boxing drills
- worked with the 41lb blob in the gym parking lot

August 9, 2015

Ninja warrior gym:

- 12 ft warped wall with min run distance and one arm pull at the top
- jumping spider
- floating doors and floating door pullups
- mini cliffhanger x 2 without feet touching floor
- incline ladder to nunchucks to xl cannon balls x 2 to cones to rope
- salmon ladder followed by the all the above (in reverse)
- ring toss

Bouldering gym

- flashed a few V3s and finished two V5s
- 1 arm deadheang + 100lbs L and R for a few sec 
- did 11 muscle ups

later home

-pinch grip converted dynamic pinch training
- wrist developer orange spring

August 8, 2015

Bouldering gym:

- flashed two V3s and went onto the V6 I was trying last time. Did two attempts one of them I got really close to finishing it. This is a long problem and requires power but also endurance.

- pinch hold dynos at inverted wall 

- campus board work, one of my strongest so far

- did 12 muscle ups

- one arm deadhang + 75 lbs for 34 sec

Regular gym

- 2 hand pinch DL 2" block up to 147 lb
- Squats up to 335 lb x 4 reps (215% body wt)
- hamstring curls and calf raises on machines
- 8 muscle ups

August 7, 2015

2" V bar PR

MM1 training

16 muscle ups

August 6, 2015

- worked with the orbigrip, wrist developer, levering with 6lbs sledge hammer and pronation, a few reps with lighter wt on the pinch block set up
- did some pullups and deadhangs on the atomik xxl cannon ball

Agust 5, 2015

Bouldering gym (9-10pm)
- boulder up to V6, went further than last time
- traverse campus board
- 14 muscle ups

regular gym (10-12pm)
- one arm deadlift adjustable thick bar up to 221lbs
- one arm deadhangs +swinging followed by 5-6 muscle ups without break
- 2 inch pinch block deadlift up to 147 lbs
- GM hybrid elite 159 chocked 20mm attempts between sets

- 1 arm deadlift with 2 inch atomik pipe, did not go as heavy as last time, don't remember exactly how much
- pullups on pinch block modified jumping up and focusing on eccentric control 
- front level and one arm deadhang with IM eagle loops

Agust 4, 2015

gym 1030-12am

2.5 crusher rolling handle one arm deadlifts up to 133.5 lbs, must have done about 15 sets total
one arm pulldowns with 2.5 crusher up to ~120 lbs x4
one arm deadhangs from IM eagle loops 
did a little bit of training wiht the 41lbs blob and grippers in the parking lot

August 3, 2015

at home 830-10pm

- pinch grip dynamic in sitting with Tetting gripper machine 6 sets
- wrist developer orange spring 6 sets
- lever top up to 50 lbs working on control/time
- RB adjustable EXT isometrics/holds


at the gym 1030-12-12:00am

-2" pinch block deadlifts up to 125 lbs both hands, single hand up to 55lbs, must have done about 15 sets total
- ironmind hub up to 45 lbs 6-8 sets total, L felt stronger towards the end
- archer pullups one hand on pinch block
- pullups on pinch block assisted with a small jump trying to hold and control the descending
- 1 explosive strict muscle up in between sets
- top roll with strap on cable machine
- one arm lockoffs for about 30sec

at the gym parking lot 1200am- 1220 am

- gripper MMS attempts with GM 154, RB 155, GM 159 choked
- 41 lbs blob wide pinch grip training x 5 minutes 

August 2, 2015 - ninja training

ninja comp - I failed the third/balance obstacle - two slack lines together incline. This is the second time this year I fail the balance obstalce. While my grip and overall body strengh has gotten a lot stronger the past few months I have neglected training more my balance. Planning on changing that and see how I do at the next comp later in August.  I was able to complete the obstacle when I tried it again during training. Perhaps I need to stay more relaxed and focused.

While at the gym I practiced many obstacles like the floating doors, spider climb, door knob grasper, warped wall, bar lache-ing, cliffhanger, hang climb and some other obstacles setup for the comp.

MM1 Trainers

GM 154
RB 260 155
GM EXT 156
CPW RB 158
GM Hybrid 159
Elite EXT 165

August 1, 2015

bouldering gym: climbed up to V4  (flashed), attempted V5s and 1 V6 but didn't finish, traverse campus board training:

pinch grip training with 2" block from FBBC:
1 hand L and R deadlift attempts 6 sets, I don't remember the wt I used
2 hands deadlift 8 sets up to 123lbs x 2

pulldowns at cable machine with pinch block 4 sets up to 200lbs (according to the machine) x4

archer pullups on pinch block (other hand on bar)
arm curls with pinch block at cable machine

July 31, 2015

10:15-11 pm

Rack deadlift belowe the knees: up to 455 lbs x 1

L sit pullups to the chest in between deadlift sets

Rack deadlift with fat grips up to 315 lbs

one arm pulldowns with 2" crusher up to 135 lbs x 6 L and R with, partials at end range and negatives with heavier wt

superset above with 5 strict muscles ups

July 30, 2015

 late night workout 10:30 pm-12:15 am

- decline bench press up to 100 kg no spotter

- one arm deadhangs in between sets 

- 360 lbs/163.6 kg (8 x45s) at hammer machine bench press 1 full rep and 4 partials

- chest flyes elbows 90 wrist flexed (Arm wrestling form) all the wts on the machine (I think 205lbs)

- coin lift up to 15 lbs

-grippers: Tetting Master hybrid unrated TNS L and R,  CoC 2.5 CCS attempts, got very close

- 41 lbs blob eccentrics at the gym parking lot

passed the MM0 cert!

http://www.gripboard.com/index.php?showtopic=44508

July 29, 2015 - Training and Mash Monster cert vid submission

 another late night workout (10:30-12am)

- one arm deadlifts with 2.5 and 2" crusher

-one arm deadhangs/swings between sets

-squats at smith machine sets of 2 reps up to 290 lbs + the bar wt

- hamstring and calf raises at machines

-shallow hub attempts up to 30 lbs

- MM0 cert attemtps, closed the CoC 3 two times MMS submitted vid today

July 28, 2015

late night workout at the gym (10-midnight)

did a lot of one arm deadlifts with adjustable thickbar, 2" atomik pipe, 1.5" atomik banana hold, 2" crusher (new PR)

July 27, 2015

 - 6 sets on wrist developer orange spring

- did some serious work with the orbigrip today going for time with fatgripz + 2.5 lbs alternating between R and L. This is a fast and convenient way to push your grip to new limits.

- 20mm choker closes GM ext rated 156 lbs sets of 3 reps. Tomorrow if everything feels good I will attempt MMS with my CoC 3 for MM0 cert

gripper storage

for this thread:
http://www.gripboard.com/index.php?showtopic=44479

July 26, 2015 ninja practice

- did a few obstacles including the hang climb, floating boards, jumping spider, 12 ft warped wall, 

-practiced swinging on the cliffhanger ledge and leaching to the opposite direction as far as possible (Crazy cliffhanger move)

- also did a few muscle ups

training wide pinch grip with the 50 lbs blob at the climbing gym:

July 25, 2015

two hr session at the gym today

- 2 inch Atomik pipe vertical lift up to 235 lbs

- 2" crusher up to 165 lbs

- in between crusher sets I did CoC 2 TNS and CoC 3 MMS attempts. Getting very close to the MM0 cert. 

- wrist curls arm wrestling position with 2" crusher on cable machine

- 1 arm pulls preacher cur machine in arm wrestling position (facing to the side)

- 1 arm deadhangs, practiced swinging as far as I can with one arm, then 1 arm deadhangs with 32 kg dumbbell on the other hand

- pronation with strap and up to 32 kg dumbbell seated/concentration curl position

- mini laches at crosffit like setup 

- 1 arm pronation with bw/learning back at TRX set up

- handstands at rogue parallettes for time, I think about 10 sec was my best attempt today

- front levers at lebert equalizer

- L sits at rogue parallettes

- boxing bag drills

June 24, 2015

at the gym late night training 9:30-11pm

- 2" V bar lift up to 203 lbs
- 1 arm deadhangs between sets
- 2" crusher lift up to 175 lbs
- rim lift up to 165 lbs
- CoC 3 148 lbs MMS attempts x 5

My plan is to attempt for Mash Monster Cert every Tuesday and Friday in between thickbar lifts until I get it. I do heavy gripper workouts on Mondays.

July 23, 2105

home workout

1. Worked on the levertop today up to 70 lbs, this is a great wrist strengthening exercise for arm wrestling: it works a lot the pronators, wrist stabilizers and getting used to holding the arm in lock position.

2. did one arm isometric holds elbows 90 degrees using Tetting gripper machine up to 75 lbs. Also added fatgripz. It feels different using the gripper machine bar/loading pin for working on biceps /forearms wrists vs a dumbbell. It's also easier to load/unload it vs the olympic dumbbell.

3. did a few two and one arm deadhangs on 1.5 inch campus rung ~130 degrees slope board (Red one in the pic)

4. worked on the wrist developer with orange spring

5. many sets on Vulcan adjustable gripper orange spring

wrist developer with IM bands for rehab

July 22, 2015

just got my 2" crusher in the mail and tried it out

 not sure if the 175lbs is a good lift, I will work for better lockout

 - also did one arm deadhangs with 45 lbs plate, then 70lbs dumbbell alternating R and L for about 5-10 sec each total ~1.5 minutes

- Did about 10 explosive strict muscle ups 

later home did gripper training:
 MMS up to SM 130lbs, attempted CoC 3- 148lbs, did negatives with up to GM ext 156 lbs

July 21, 2015

Late night workout (9:30pm- 1130 pm), didn't feel like working out after a long day at work but I pushed myself and felt great after.

- one arm deadlifts with adjustable thick bar up to 221 lbs L and R.

- one arm rows with adjustable thick bar with 3x 45s for reps

- one arm deadhangs alternating R and L for about 2 min, then straight to explosive strict muscle ups x 4-5, then one arm deadhangs again another minute

- shallow hub up to 27.5 lbs + loading pin/hub = ~32.5 lbs R, 30 L

-Gripper machine up to 5 x 45s for reps

- mini laches on crossfit setup x 5 in a row,  throwing hips all the way up almost touching next bar, followed straight to one arm big swings

- hand stands on parallettes

-boxing drills

July 20, 2015

-Gripper training with about 10 grippers up to CoC 2.5, my MM set wasn't very good today, I focused more on wide sets and CCS with CoC2

-Gripper machine one arm reps to failure(just got this one today)

Grip training implements

This is what I currently have and train with

rolling handles: 
- FBBC 2" crusher (pending)
- FBBC 2.5 " crusher
- 60 mm RB handle
- 76 mm RB handle

Thick Bars
- Adjustable thick bar (World of Grip)

Thick Bar converters
- Fatgripz
- 3" t bull grips

Hubs
- IM hub
- Griptopz shallow hub

Vertical bars
- 2 " FBBC V bar

Wrist strength training:
- LeverTop
- Wrist developer
- orbigrip
- Wrist wrench replica
- 6 and 12 lbs sledge hammers

Finger strength
- RimTop (Griptopz)
- IM eagle loops
- Hangboards: Metolius Wood Grips Compact Training Board, Blank slate climbing board/holds

Loading pins
- World of Grip DH loading pin
- Spud 18" strap loading pin

Gripper Collection

hanging grip training:
Atomic climbing
- banana bombs
- large bombs
- XXL Cannon ball bomb
- large pipe bombs 3.5 "

- small pipe bombs 2"

Pinch grip
- 2" pinch grip block (pending)
- Chris Rice Coin Lift

-Waren Tetting Gripper machine

July 19, 2015

at the gym:
-2.5 crusher 1 arm dead lifts up to 141.5 lbs
-wrist curls at cable machine with crusher
- wrist curls with wrist wrench
- front levers at lebert equalizers

home
- did many reps with my filed CoC1, lots of TNS with xfitness 200 and Silvis adjustable at 87 lbs
- 20 mm block sets sets of 10 +reps with Vulcan orange spring
- 6lbs sledge hammer coin lifts
- 6 lbs sledge hammer lever to the head for reps
- orbigrip with fatgripz and 2.5 lbs sets for time (30 sec +)

July 18, 2015

Bouldering gym: climbed up to V4, attempted a V6 and went more than halfway to the end but didn't make it. Next time.

12 muscle ups, felt I had strength to do more but my endurance/motivation was a bit low. Next time at least 14.

Did a lot of reps and eccentrics home with the RB deluxe adjustable gripper and hand yoga.
also worked with Tetting grippers up to super master hybrid (unrated)and Vulcan adjustable with orange spring (good for wide set training)
Did some training with my filed CoC 1

July 17, 2015

Today I realized that I've been training every single day for about a month now.

training:

orbigrip up to 7.5 lbs with fatgripz, this is very hard because of the mechanics/ lever arm
Wrist developer
grippers lighter workout, did not attempt goal grippers
thumb dynamic training with pinch grip converted on grippers

got today my Cannon Powerworks t shirt with this awesome design.

July 16, 2015

late night workout ( ~9-12am)

one arm deadlifts with adjustable thick bar 60 mm this time, up to 231-232 pounds (same wt as with smaller bar)

same with 2.5 crusher up to ~130 lbs

Rim top Lifts up to 165 lbs

Rim top rows lighter wt for reps

1 arm deadhangs ~1 min

human flag at squat rack with pullup bar

bench press up to 100 kg x 4 , didn't feel like going heavy on this today

at preacher curl lock position shifting forward/back with up to 90 lbs dumbbell (Devon Larratt hook training exercise)

with bicep blaster arm curls up to 110 lbs z bar x 6-8 reps

one arm lock offs one set ~30 sec alternating L and R

one arm pronation with strap up to 35 lbs

hammer curl position elbow 90 isometric holds through strap 32 kg kettle bell

With blue superband lateral trunk flexion with isometric shoulder/arm hold and top roll/hook variations

boxing bag training

Silvis lv 4

July 15, 2015

- worked with the levertopup to 50 lbs for time
- light gripper workout: filed CoC 1 for TNS , 40mm block and 30mm block set reps and holds

-worked with the wrist developer from different angles:

July 14, 2015

tried the Adjustable thick bar and Rim Top for the first time

The rim lift seems to be a world record for my wt category (74k)
http://www.gripsport.org/lists.php?list=3&gender=1&event=17&country=all&measurement=1

rim top modification to fit the new loading pin

Also did:

- pullups and front levers on (suspended) rim top
-5 sets each side with wrist wrench at cable machine
- pronation with strap at cable machine/ top roll motion
- archer pullups using two fingers on eagle loops
- one arm lock offs on eagle loops
- one arm lock offs on neutral grip bar 30 sec first set alternating, 20 sec second set
- 8 strict muscle ups

July 13, 2015

- orpigrip with fatgripz +.5 lbs did a few sets throughout the day to fatigue
- pronation with strap and added wts
- one arm lock-offs on eagle loops

Lighter gripper workout
- worked mostly with the spectrum Barabans MMS and RB adjustable as well as negatives with RB adjustable deluxe


Had the RB cpw 92lbs at work and did a lot of sets throughout the day.

July 12, 2015 Ninja training/ bouldering/ grip

Ninja warrior gym:
- propelling arm bike
- pegboard to door knob grasper to bar x 2
- bars to hang climb
- cannon ball alley variation
- vertical limit x 2 consecutive
- mini cliffhanger x 3 consecutive

bouldering gym:
flashed v3s
attempted V5/6s

this is the Diablo rock gym a past promoter of International King Kong grip challange. They had grippers, a 50lbs blob as well as a 25 lbs one and other cool grip stuff (see pics below). Couldn't lift the 50 lbs blob with one hand, did curls with both and one arm curls with the 25 lbs one. Also did attempts MMS with the CoC3

Later home worked on the levertop with ligther wts for reps/time

July 11, 2015

Squats up to 125 kg x 8
hamstring curls and calf raises at machines

July 10, 2015

2.5 crusher rolling handle one arm deadlifts up to 135 lbs

shallow hub up to 27.5 lbs

wrist curls arm wrestling position cable machine with wrist wrench, this thing works your grip, wrist, forearm and also your thumb and fingers all at the same time like nothing else.

Lebert equalizer calisthenics x 15 min:
-front levers forearms on bars
-from L sit to handstand position

July 9, 2015

Gripper workout

TNS with lighter grippers up to 99 lbs rgc

Extension bands between sets

Negatives with
-RB deluxe adjustable up to 147 lbs rgc
- Silvis Triceratopos 124 lbs rgc 
- Silvis Trex 150 lbs rgc
- Tetting Grand Master ETX - 156 lbs rgc

July 8, 2015

late workout at the gym (10pm)

Bench press at smith machine 7 sets up to 250 lbs +smith machine bar x 1 full rep + 4 half reps

Pectoral machine one arm wrist hook position (Arm wrestling side pressure practice) up to 170 lbs on the R and 150 on the L x 6 partial/end rom reps each, total 7 sets each side

Gripper machine 6 sets up to 6x45s = 270 lbs end rom and isometrics

One arm pulls arm wrestling position at preacher machine up to 140 lbs R 120lbs L, added pronation/top roll and hook variations through rotating handle, 6 sets each side

July 7, 2015

2.5 " crusher and 2" Vbar attempts at the gym ( 60 min total with breaks)

new PRs

July 6, 2015

gripper training

MMS attempts up to Super Master 130 lbs

attempted MMS my CoC 3 - 148 lbs but missed

supersets:
- shallow hub up to 30lbs with dynamic pinch grip with pinch grip converted on RB adjustable

July 5, 2015

 AM: Worked a little bit with the wrist developer

PM:
Bouldering gym:

-attempted up to V5s,

-worked on pinches on inverted training wall,

-worked on the campus board on the smallest rungs,

-did the transverse campus board (looks like a cliffhanger) which felt super easy compared to the last time I did this a few months ago.

- Finished with 10 very strict muscle ups with scapular protraction at the top (like preparing handstand). For some reason it's easier to do muscle ups after bouldering even though I feel tired, I think my nervous system is well warmed up for it.

July 4, 2015

We visited my in laws for July 4th and I was able to use the gym by the pool. Lower than usual intensity workout:

- pull-ups

-front levers

- one arm lock offs

- preacher curl one arm pulls 

-one arm wrist curls up to 80 lbs both R and L

gripper workout:
- warmup grippers
- silvis T Rex with ext handle at 150 lbs setting negatives and MMS attempts

July 3, 2015

AM: 
- worked on the wrist developer (David Horne's world of grip)

- gripper workout, TNS lighter grippers and MMS closes up to CoC 2.5 -128lbs, MMS attempt x 3 CoC3 -148 lbs (missed)

PM:
I went to the climbing gym only to find out it was closed (july 4th tomorrow), so I went to my regular gym:

- decline bench press light wt 60-85 kg for reps (10+), I feel this exercise helps a lot with muscle ups

- preacher curl machine 1 arm pulls elbow lock position (devon larratt hook exercise) up to 110 lbs Left and 140 lbs with my R, first time doing this on the machine and I liked it because the direction of pull is very similar to arm wrestling vs. with the dumbbell where the directional force is towards the ground. Also, the rotating handle allows to train both hook or top roll.You can actually shift your body exactly like if you were arm wrestling and even use the elbow pad on the opposite side as a hand peg for the opposite hand.

Here's a similar machine I practiced on the day after at another gym

 -Gripper machine up to 160lbs one arm x8 and 180 lbs on arm grip isometrics

-Light cardio punching heavy bag 

- 2 sets one arm lock off at pullup bar alternating R and L for time, I believe I did 30-40 sec first set

- 1 set as above + 25 lbs for time

-10 sec rest and then 6 muscle ups 

Tetting grippers

Grand Master EXT, Elite EXT, Super Elite EXT, Grand Elite EXT

, Pro EXT, World Class Ext, Thor EXT

Beginner, Advanced, Super Advanced, Master, Super Master, Grand Master, Elite, Super Elite, Grand Elite

Hybrid Grand Master, Hybrid Elite

Mash Monster 2 replica

Hercules

July 2, 2015

lighter workout at my work during lunch:

-one arm deadlifts with 76mm RB rolling handle up to 85 lbs and on cable machine

superset with: 

- CoC # 1 TNS for reps to failure both R and L (10+)

- plate pinching few reps only (Setup wasn't ideal)

- 3 sets 1 arm chin up position elbow 90 degrees isometrics switching between R and L for time

- one arm lock offs on large cannon balls and banana bombs  

- pullups with fatgripz

- front levers 

July 1, 2015

6-7 sets Squats up to 8 reps with 6x 45 lbs plates on smith machine. I used the smith machine today as the regular squat stations were taken and also forgot my belt. 

Will train grippers and with orbigrip later today.

June 30, 2015

- single arm wrist curls body facing the wrist and then towards 90 degrees at cable machine arm wrestling position with fatgripz in standing and also lying on the floor up to 170 lb

- at preacher curl: one arm devon larratt hook training exercise with up to 100 lbs dumbbell

-table curl elbow 90-70 with 100lbs dumbbell

- one arm top roll training with body weight at TRX leaning back about 45 degrees

-8 strict muscle ups

June 29, 2015

-2.5" crusher one arm deadlift up to 125 lbs, then RB 60mm up to 135 lbs 

-Gripper training: MMS attempts with Tetting super advanced 95lbs R and L, ghp5 109 lbs R and L, Master 116 lbs R, Super Master 130lbs R, CoC 2.5 128 lbs R, Silvis level 4 - 140lbs, CPW RB 97 lbs L, CoC 2 103 bs L turn with L,  Zenith 3 - 130lbs R and L reps to failure and holds for time, coc 2.5 tns attempts, rb adjustable full reps gripper upright high grip

- shallow hub up to 30 pounds L and R

-pinch grip with 4 x 2.5 lbs plates attached to strap loading pin: