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