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:

June 28, 2015

- bouldering training, focused on training wall on pinch grip holds, did a set of muscle ups, attempted a v6 but didn't finish it

June 27, 2015

- decline bench press up to 110 kg x 4-5, did not have a spotter so I didn't go heavier

- one arm chest butterfly machine elbow 90 wrist fully flexed (great Arm wrestling training for side pressure), I don't remember the wt I used, did up to 6 reps max last set 4 sets total each side, first time doing this and felt great

- handstads at rogue parallettes, my balance is improvin, did trials of about 20-30 sec every set close to the wall, I think the max I stayed off the wall was about 10 sec, did 6 sets total

- Front levers for reps about 5-6 not much hold though superset with handstands

- gripper machine with lighter wts - 90 lbs one hand each time x 10 then 10 more with both each set, 4 sets total

-worked with orbigrip later when I got home

June 26, 2015

gripper workout
MMS closes up to GHP6
choker closes CoC 2.5 

campus board/ finger board training

thumb dynamic exercises with pinch grip converter on RB adjustable

hand yoga

June 25, 2015

- FBBC 2"V bar lifts up to 203lbs with the L (new PR)R was too sore to do the same
my lift made the certification list 200 lbs + category:
http://www.fatbastardbarbellco.com/2INCHVBARCERTS.html

- levertop up to 74 lbs L and R
- 6 lbs sledge hammer levering to the head x 5-6 reps each arm, time to get a heavier one

June 24, 2015

gripper workout, sore from yesterday and feel weaker today, didn't try my goal gripper
-no set closes with grippers up to ~95-100 lbs
- negatives up to 137 lbs RB adjustable
- CoC 2.5 choker closes

June 23, 2015

- one arm deadlifts with RB 60mm handle, did reps with up to 135 lbs
- one arm deadlifts with fatgripz on 100 lbs dumbbell x 8 each side (dumbbell handle was already thick so closer to 2.5 inches total)
- rack lifts with fatgrips up to 315 lbs x 3
- rack lifts 405 lbs x 1
- one arm pulldown with fatgripz on double d handle : did up to 150 lbs x 2
- regular pulldowns with fatripz on double d handles up to 285 lbs x 2
- superset above with muscles x 6 on thin (slippery bars) last one went from muscle up to front lever hold ~5 sec 
- mini laches on crossfit like bar setup we have at the gym
- handstads for time on rogue parallettes‎ ~30 sec sets used the wall to reset when needed

June 22, 2015

lighter gripper workout:
- full reps (TNS) with grippers up to 97 lbs for reps
- full reps and close holds for max time with Silvis w/ext handle (on palm side)
- manus finger extension exercises 30+ reps each side
- thumb dynamic exercises with thumb pinch converted on RB adjustable 3 sets bilaterally

Working the thumbs and extensors feels good as a more balanced hand workout

June 21, 2015

Did bouldering today for about an hour, climbed up to a V4 and finished it easy, it's been about a month since last time I've been to the bouldering gym and i'm planning on getting back to it at least once a week. I've done many v 5s and one V6 in the past. My goal is to do a V7 by the end of 2015.

later in the day I did MMS training with grippers, went up to CoC 2.5 rated 128 and felt easy closing it. I tried my CoC 3 rated 148 and missed by a few mms.

10 muscle ups earlier in the day after having nice time at the beach with Ozzy man

June 20, 2015

- Squats 9-10 sets at smith machine up to 6x 45s = 270 lbs + wt of the bar x 8 reps, didn't go as deep as I wanted though, will keep working on that
- calf raises and hamstring curls at machines


pm
CCS closes reps with the RB adjustables chrome and deluxe ~104 lbs and up to GHP 5 -109 lbs with TSG

June 19, 2015

wrist strengthening workout both L and R

-orbigrip up to 5 pounds for time
- sledge hammer levering 6 pounds for reps
- levertop up to 63 pounds sets of 1 rep

also practiced
- shallow hub up to 33 lbs

June 18, 2015

Gripper workout both L and R

I used the following grippers:

CoC 1 L turn, GHP4 -89,  Tetting Super advanced -95, CoC 2 L turn- 103, CoC2 -106, GHP5 -109, RB CPW -113, Tetting Master-116, RB CBW -121, GHP 6 -126, CoC 2.5 - 128, CoC 2.5 -128 choked, CoC 3 -144, RB chrome adjustable, RB deluxe adjustable, Vulcan

focused on CCS, 20mm block set, MMS. I really liked the combination of the three adjustable grippers at the end of my workout

June 17, 2015

FBBC 2inch Vbar one arm lift attempts for certification http://www.fatbastardbarbellco.com/RulesPage.html

Did up to 178.3 lbs

Also did a lot of thumb strengthening work on the RB chrome adjustable with the RB thumb pinch converter and IM extension bands in between sets.

Worked on LeverTop up to ~80 lbs, strict form with ~60 lbs

June 16, 2015

Today I did lots of wrist extension work at the gym with up to 35 pound dumbbells (I've been neglecting this while working a lot the flexors)

Calisthenics: front levers at lebert equalizer, handstands at Rogue Parallettes, muscle ups x 8-10 strict form

Also worked with the orbigrip  (David Horne's world of grip) for the first time. I did sets of 10-20 reps each side total 15-20 minutes using 2.5-10 pounds max (this is very hard because of the lever system). This thing works your grip and radial deviators like nothing else I've seen before.

Ninja training/ comp, 2.5 crusher max lift attempt - June 14, 2015

Ninja warrior comp day at Apex Norcal

I failed early on on a silly balance obstacle but I'm happy with the training I got and also with doing max lift attempt with the FBBC 2.5 inch crusher rolling handle

my lift is currently ranked no 5 http://www.fatbastardbarbellco.com/CRUSHERS.html

ninja training
completed the following:
- ultimate cliffhanger- this is one of the toughest obstacles in ANW and the toughest one at the gym IMO, very few guys can finish it
- a smaller version of the cliffhanger x2
- floating boards -another very tough obstacle that tests your pinch grip, many great atheltes that reached stage 3 in AWN have failed this
- laches - 6 ft laches back to back
- vertical limit -this is easy for me, campus board and grip training pays off

June 13, 2015

Trained on grippers today, I used about 15 grippers and went up to ghp6 mash monster set close.
Also trained pinch grip with RB pinch grip converted on the chrome RB adjustable gripper one and two handed up to 100 lbs rgc

David Horn's grip tools and FBBC 2.5 Crusher

June 12, 2015

lighter workout (10:30pm):

-isometric holds arm wrestling position up to 75 pounds different angles at preacher curl and table curl setup
- isometric holds for time up to 45 pounds dumbbells with fat gripz
- wrist curls up to 60 pound dumbbells

June 11, 2015

Bench press 60 kg x 15, 85 kgx 8, 100 kg x 4 (no spotter)

Hammer machine bench press up to 145 kg  (320 lbs) x  6 ( partials)

Wrist curls at cable machine (handle on top) with 3 inch RB handle 165lbs for reps, 175lbs isometrics L and R

1 arm pulldowns up to 165 pounds (At BW 160) x 5 partial reps L and R, also variations with rolling handles

gripper machine: up to 180 pounds isometric closes one hand only, did 205 R and L but couldn't fully maintain the close

gripper machine: reverse from half kneeling position moving the thumb pad up instead of fingers (thumb strenthening) up to 80 pounds each hand

RGC calibration for RBA gripper

from the gripboard here
I changed the kg to pounds



Weak Spring
1-1 = 25 lbs
1-2 = 29 lbs
2-2 = 32 lbs
2-3 = 36 lbs
3-3 = 39 lbs
3-4 = 44 lbs
4-4 =  48 lbs
4-5 =  51 lbs
5-5 = 57 lbs
5-6 = 60 lbs
6-6 =  67 lbs
6-7 = 72 lbs
7-7 =  78 lbs
7-8 = 83 lbs
8-8 =  89 lbs
8-9 = 93 lbs
9-9 =  99 lbs
9-10= 104 lbs
10-10 = 112 lbs

Hard Spring
1-1 = 62 lbs
1-2 =  69 lbs
2-2 = 77 lbs
2-3 =  87 lbs
3-3 = 95 lbs
3-4 =  105 lbs
4-4 = 115 lbs
4-5 =  126 lbs
5-5 =  137 lbs
5-6 =  147 lbs
6-6 =  160 lbs
6-7 =  169 lbs
7-7 =  181 lbs
7-8 =  194 lbs
8-8 =  204 lbs
8-9 =  214 lbs
9-9 = 229 lbs
9-10= 241 lbs
10-10= 252 lbs

 

June 10, 2015

 AM
Squats 6 sets up to 110 kg x 8 reps
hamstring curls and calf raises

PM
Grippers L and R
did TNS, 20mm block set, MMS attempts, and negatives
I used the following:
ghp 4, 5, 6
CoC 2, 2.5, and 3
Tetting super advanced, master, elite EXT
HG 250
Baraban chrome adjustable up to ~103 pounds RGC (~CoC 2)
Baraban deluxe with ext handle up to  ~145 pounds RGC (~CoC 3)

June 8, 2015

- IronMind hub lifts up to 45 pounds x 1 L 40 pounds x 1 R
- RB 3inch rolling handle 1 arm lift up to 85 pounds L 80 pounds R
- hangboard/finger board and campus rung training

also just got today a banana hanging attachment, it makes for a great tool for arm wrestling exercises as it fits nicely in the palm

Ninja training, June 7, 2015

today it was ninja practice, last one before the competition next week

completed in this order:
- dead hangs and 1 arm pullups for warmup
- walking/balancing/ jumping on bars
-4 ft laches back to back
-6 ft laches back to back
- cannon ball alley
- 14 ft warped wall
-salmon ladder
- rope climb using feet going up, coming back down isometrics with one hand
- muscle ups


later in the day I did a light workout with gripers: CCS and 40-20 mm block sets for reps with grippers up to 106 lbs RGC right and up to 103 lbs left

June 6, 2015

I was planning on doing squats today but tomorrow I have obstacle training/ninja practice and want to practice the 14 ft warped wall. Haven't tried it since March and prefer that my legs are not sore.

I did mostly arm wrestling strengthening exercises:
- RB rolling handle cable machine and body wt exercises, wrist curls, cuppping, isometrics
- supination at cable machine with sling/towel
- isometrics and partial rom with up to 70 pound dumbbell at preacher curl
- front levers at lebert equalizer
- did mini laches at crossfit like setup
- gripper training both R and L, did choker closes from parallel with my CoC3


got an ankle cuff to help me practice hook like movements and rising pressure:

June 3, 2015

-overhead press 7 sets up to 60 kg x 2 then less wt using ironbull t grips
- supination work on cable machine

June 2, 2015

 I was feeling tired today but went to the gym anyway
- smith machine bench press 7 sets up to 250 pounds + wt of the bar 1 full rep and 4 partials
- RB 76 mm rolling handle single arm wrist curls in supine position cable machine, reps up to 180 pounds, isometrics 200 pounds
- pronation with strap at cable machine arm wrestling position up to 100 pounds x 8-12 reps each side, 120+ pounds isometrics each side
- 1 arm pulldowns up to 165 x 5 end range reps, 180 pounds isometrics and negatives
- gripper machine 1 hand reps and isometrics with up to 170 pounds each side

June 1, 2015

did a lighter workout at home (American Ninja Warrior was on TV)

- 6 pounds sledge hammer levering, pronation- supination, ulnar flexion (bent over)
- 1 arm assisted pullups on RB 76 mm rolling handle ( other hand on hangboard)
- wrist curls 50 pounds
- table curls using my thigh instead of table 50 pounds
- supination -pronation with 30 pound dumbbell loaded only on top side