Ninja training May 31, 2015

I resumed Ninja warrior training after taking off since about the time I competed in Venice,
today I worked for about 40 minutes total:
- cannon ball alley x 2 with large/xxl cannon balls
- cannon ball alley with small cannon balls x 2
- rope variations (swinging ropes, climb rope)
- peg board
- mini cliffhanger
- mini warped wall from the base (without running)
- 4ft laches x 4 x 3 sets
- Vertical limit

I worked on grippers both hands. Since I closed the captains of crush #3 but didn't qualify for Mash Monster cert I m changing my training a bit for now
- reps to failure with 20 mm block set grippers up to 109lbs RGC
grippers used: L turn CoC1, L turn CoC2, xfitness 200, ghp4, ghp5, Tetting advanced, Tetting super advanced, Zenith 2, CoC .5, CoC 1, CoC 1.5, CoC 2, Zenith 3, 
- did a few sets 40mm block set and CCS CoC 1-1.5 for reps to failure
- finished with silvis triceratops gripper beyond the range and ext handle isometrics and negatives

May 28, 2015

-Squats 7 sets last set 295 pounds x 4

- forearm workout with Robert Baraban 76 mm rolling handle at cable machine, 8 sets, did reps with 100- 180 pounds, isometric hold with 200 pounds (max capacity on the machine).

-Front levers 8 sec hold x 1 , 6 sec hold x 1

- 8 muscle ups

May 27, 2015

-bench press up to 225 pounds x 4 (no spotter)
- seated hammer press machine up to 295 pounds x 5 (mostly partial reps end range)
- table curls up to 75 pounds x 6 reps R and L
-wrist roller machine 100 pounds (max capacity)+ isometric holds each hand
- wrist curls 65 pounds x 8 L and R (difficult after wrist roller machine)

yesterday I closed my CoC 3 for the first time

May 23, 2015

- Squats Smith Machine 10-12 reps worked my way up to 6 reps 230 pounds+ the wt of the bar.
- pistol squats, first no added wt, the 15, 20, 25 pound dumbbells (50 pounds total)  x 2 each leg
- calf raises machine
- front levers


today and yesterday I did MMS attempts with my CoC3 rated 144 RGC by CPW
https://www.youtube.com/watch?v=z8d_PhWRWTQ
https://www.youtube.com/watch?v=u03knN-Lae8

May 20, 2015

smith machine overhead press up to 180 pounds + bar wt x 4 reps (partials/to chin)

overhead dumbbell press seated, 50 pound dumbbells x 8

Seated wrist curls up to 80 pound dumbbell x 8 reps L and R

1 arm chin up R and L 1 rep

1 arm dead hangs

sledge hammer work

May 18, 2015

CoC 2.5 ghp block set attempts 

RB 260 (Rated rgc 155.33 ) deep set attempts

One arm dumbbell row 75, 90, 115, 130,  last set 150 pounds x 4 L x 5 R

Devon Larratt hook training exercise (https://www.youtube.com/watch?v=dWpiJdIlzRg) 50 and 65 pound dumbbell sets of 8-10

Table curls patial rom elbow ~80-110 degrees up to 90 pound dumbbell x 10

one arm pulldowns at cable machine from kneeling using Atomik's 2 inch cylinder. I did 2 sets each arm 200 pounds x 6-8 reps , I was surprised I was able to pull 200 pounds (max wt on cable machine) with one arm using cylinder grip (https://www.atomikclimbingholds.com/atomik-pipe-bombs)

finger curls with ironmind's eagle loops attached to cable machine, 50 pounds x 12 R and L

Front levers

May 16, 2015

 https://www.youtube.com/watch?v=ouLQzaNf3GY

Gripper machine:  5 sets 45-225 pounds, also one arm isometrics, last set 270 pounds partial/end rom and isometrics
concentration curls with strap on kettle bell, 6 sets last one 32 kg
Front levers

May 14, 2015

smith machine bench press up to 270 pounds + bar x 2reps
front levers in between bench press sets
arm wrestling practice/pulling at cable machine (elbow at top of incline bench) up to 100 pounds x 8
1 arm table curls 5 sets up to 75 pound dumbbell x 8 R x8 L
z barbell bicep curls 6 sets up to 110 pounds x 6 wearing arm blaster
6 muscle ups
ghp 6 block set closes later at home https://www.youtube.com/watch?v=7l2L5nsbnyI&spfreload=10

May 13, 2015

today I did bouldering and campus board training, 12 muscle ups, then later in the afternoon one arm deadlifts with 3 inch TBull grip with 90 and 100 pound barbell, 20-25 pounds ironmind hub, pinch grip with 2x25 lbs plates one arm, 1 arm pull up + 10 pounds, front levers

yesterday I closed my 128 rgc rated CoC 2.5 for the first time, will be submitting a video with block set for feat judging at gripboard soon

May 9, 2015

squats , 60, 80, 90, 100 kg (220 lbs) x 10 each
rack deadlifts: 224 x 8, 314 x 8, 364 x 6, 405 x 2, 455 pounds x 1:
https://www.youtube.com/watch?v=wq07o-pvmqc
one arm deadlifts with something like this (http://www.fatbastardbarbellco.com/BOMB.html)at cable machine up to 100 pounds x 6-8 reps R and L
muscle ups strict form

May 6, 2015

One arm dumbbell preacher curls 25, 35, 40, 50 pounds
One arm dumbbell table curls 60, 75, 85, 95 x5, 100 pounds x 1 rep R side (assistedx 4 on the L) https://www.youtube.com/watch?v=cA41X6hmhcQ
one arm dumbbell wrist curls 50,60, 70 pounds
barbell wrist curls 110, 115, 125 x 8-10

Bar calisthenics:
front levers
One arm dead hangs

May 3, 2015

-Smith machine decline bench press up worked up to 270 pounds (six 45s) + the bar x 3 reps (not sure how much the smith machine bar weights, need to make that note in previous notes)
-grip training with  palming/wide pinch the end of 110 pound barbell (fixed wt) x 8 L X8 R 3sets
-10 muscle ups https://www.youtube.com/watch?v=OByIh3B_bT8
-did earlier lots of gripper training with my ghp6, I'm now able to close it with ghp block set https://www.youtube.com/watch?v=LdJGGE4hrhs&spfreload=10

My gripper collection

I currently own a total of 101 grippers: 4 adjustable and 97 torsion spring. 82 are rated RGC.


Imtug 3

Imtug 4

imtug 5

imtug 6

Atomgripz Mini-gripper

CoC sport

CoC 2

Zenith trainer

GNC 150

GNC 200 

HG 300

CoC 3 unopened 

BONE CRUSHER 400

BONE CRUSHER 500


Adjustable (non torsion spring) grippers: 

CFF Pit Bull Super Vise Gripper - 3 Springs

RB chrome adjustable gripper 50/500lbs - RGC ratings here

RB Deluxe Adjustable 50/500lbs with Negative Rep Handle - RGC ratings here

David Horne Vulcan V2 - Number 4 batch (GREEN model black spring)


RGC RATED IN POUNDS BY CPW except RB 260:

CoC trainer Left turn - 56

Tetting beginner -57

 CoC trainer - 58

CoC .5 -67

Silvis adjustable Stegosaurus - 1/2" - 72

CoC 1 Left turn - 73

Silvis adjustable Stegosaurus - 1/4" - 77

CoC 1 -78

Tetting advanced -82

CoC 1.5 -85

xfitness 200 -86

Silvis adjustable Stegosaurus - 87

Filed CoC 1- 88

GHP 4 - 89

CPW 160 - 92

Tetting super advanced - 95

CPW 160 - 97

Zenith 2 - 98

CoC 2 Left turn - 103

CoC 2 - 106

Tetting master hybrid- 108

GHP 5 - 109

CoC 2 filed - 110

CPW 180 - 113

Heavy Grip 250 - 116

Tetting Master - 116

xfitness 250 -119

CPW 240N - 121

CPW 210 - 124

Silvis adjustable Triceratops rated/marked at 124 lbs

CoC 2.5 - 124

GHP 6 - 126

CoC 2.5 - 128

CoC 2.5 - 128

Zenith 3 - 130

RB 210 - 130

Tetting Super Master - 130

CPW 280N - 132

CPW 280N- 135

CoC 2.5 - 136

CPW 280N - 140

Silvis Monster Hunter lv. 4 -140

CoC 3 - 141

Tetting Super Master - 142
CPW 300N - 142

CoC 3 - 145

CoC 3 - 146

Tetting super master hybrid- 146

CPW 300N - 146  

CoC 3 -148 

CoC 3 - 148

GNC 250 -150

CPW 300N - 150 

Silvis adjustable T Rex rated/marked at 150lbs 

GHP 7 -152

CoC 3 - 153

Tetting Grand Master -154

RB 260 rated 155

Tetting Grand Master EXT - 156

Mash Monster 2 Replica - 156

CPW 330N - 158

Tetting Hybrid Grand Master - 159

Mash Monster 1 replica - 160

Silvis adjustable T Rex also rated/marked at 160lbs

Tetting Elite EXT  - 165

CPW 330N - 166

Mosh Monster 2 Replica - 167

 CoC 3.5 - 173

Tetting Elite -177

CoC 3.5 - 179

Tetting Elite 5/8" handles - 181

CoC 3.5 - 188

Tetting Hybrid Elite - 189

Tetting Super Elite - 192

Zenith 4 - 212

CoC 4 - 218

Tetting Super Elite EXT - 219

Tetting Super Elite -220

Tetting Grand Elite -223

Tetting Grand Elite EXT - 225

Tetting Pro EXT - 258

Tetting World Class EXT - 279


Extremely heavy / cannot be RGC rated:

Tetting Thor EXT (estimate 1000 lbs pressure to close, .406" spring diameter)

Tetting Hercules (estimate 2400 lbs pressure to close, .523" spring diameter)

Silvis T Rex at 150 lbs rated setting

Warren Tetting Gripper collection pics