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.