Wednesday 26th August 2015

Wednesday
In gym before 8am and done by 9am

Power squat machine
to 325-kilos x 6 reps

Seated leg curls
to stack + 8 plates r/p

Leg extension
to stack + 8 plates

Tuesday 25th August 2015

Tuesday
Rolling Thunder
L/H:  126.25-kilos x 5, 5, 5 reps
R/H: to 132.5-kilos x 4, 4, 5 reps

Monday 24th August 2015

Monday
Seated Press
to 105-kilos x 6 reps

Hammer DB Curls
to 55-kilos @ x 8 reps

TPD
to 16p x 8 reps

all s/s with

V/Gripper
to
L/H: 6/6 x VN, VN, VN, F, VN reps
R/H: 7/7 x 1, 1, N, 1, F, 1 reps

Tuesday and Wednesday 19th August 2015

Tuesday
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps

Wednesday
late due to faffing around sorting out broadband issue

Iso Rows
to 120-kilos x 6 reps a side (1 at a time)

s/s

CG bench
to 140-kilos x 1, 1, 2 reps (more next time)

V handle pulldowns
to stack x 8 reps

Friday thru Monday 17th August 2015

Friday
TSG work
wasn't happy with how it went

Monday
Seated leg curls
to stack +7p x 10 reps (previous sets x 8 reps)

Leg press
to 700-kilos x 8 reps - heavy

Leg ext
to stack +7 plates x 8 reps

V/Gripper
to
L/H: 6/6 x 3 x 1 reps, 6/6 +band x VVN, VN, VN
R/H: 6/6 x 1. 6/7 x 1, 7/7 x 1 and 7/7 +band x 1, VN, VN

Closing a No 4 Ironmind Gripper - again...

Closing a No 4 Ironmind Gripper - again...


So how do I go about it. Well one place to start is to look at what I did before. So, thinking back, I recall some heavy grip machine work. I did so-called over crushes and BNF's (bounce force negatives) and finally I trained with another grip freak. I also had a much larger selection of TSG (torsion spring grippers) to play with.  So...
 
Grip machine
I looked into this. At the moment I wanna 'slide' type and a cheap ones too light weight (64-kiulos max - shit for a two handed lift (negatives with one) and the heavy duty expensive model is £240!! I'm not sure I wanna pay that.
 
Over crushes
I've the JB and Vulcan to practise over-crushes on. I'll introduce these once the 3.5 is getting closed regularly. Once a week if I train it properly as these are hard to recover from and do the other work needed.
 
BNF's
See over-crushes.
 
Grip freak
No one local is even close and or available as far as I know lol

Volume
I have what is essentially a light day. At the moment, for me, that's warming up and the multiple rep sets (more so my right at the mo but soon with my left instead of singles) using an Ironmind CoC 3 gripper

After this all gets a-rolling it's a matter of application and progression. Adding rubber bands to the Vulcan, having a broad range of (as far as it's worth) calibrated grippers and a good pinch of desire. 

Wednesday 12th August 2015

Wednesday
Seated press
to 105-kilkos x 8 reps

Hammer db curls
to 45-kilos @ hand x 8 reps

TPD
to 15p (no belt used) x 8 reps

Behind the back wrist curls (more finger rolls)
to 120-kilos x 8 reps, 130-kilos messy

Tuesday 11th August 2015

Tuesday
The plan was to do a bit , more volume work on the RT as this is the approach that seems to be favored by the better RT lifters. BUT... damn my weights are heavy compared to the gyms Cassell weights. I'd be told they are under but the difference that made today was huge.  Hence adjustments*

Rolling Thunder
warm ups with 60-kilos x 8 reps @, 100-kilos x 3 reps @ then
L/H: 131.25-kilos x fail*, 126.25-kilos x 3, 3, 3 and 6 (!) reps
R/H: 136.25-kilos x fail*, 131.25-kilos x 3, 4, 4, 4

Friday thru Monday 10th August

Friday
Gripper work

Sat and Sun
Birthday stuff lol

Monday
LPD
to stack +7p x 8 reps.

CG Bench
to `150-kilos x 3 x 1 reps - no elbow sleeves

Low Rows
to stack x 15 reps

all s/s with

V/Gripper (good session)
to
L/H: 6/6 x 5 x 1 reps, 6/7 x VN
R/H: 7/7 x 4 x 1 reps 7/8 x N

Wednesday 5th August 2015

Wednesday
P/Squat machine
to 320-kilos x 6 reps (all sets x 6 reps)

Seated Leg Curl
to stack + 3 p x 8 reps

L/Extension
stack x 8 reps, +3p x 8 reps (would have done another except some newbs stripped it)

all s/s with

R/Thunder (for the change)
60-kilos x 8 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 3 x 3 reps
R/H: 135-kilos x 3 x 3 reps

Tuesday 4th August 2015

Tuesday 
TSG Gripper work - volume
Zero warm ups. Just straight in. Knuckles popped on first set. I had done a couple of CCS (with actual card) closes for a guest earlier.

L/H: 1, 3, 2, 2, 1+VVN, 1
R/H: 1, 5 x 5, 4 reps

Next TSG will be Vulcan warm ups and hen a few singles with a 3.5 R/H

Monday 3rd August 2015

Monday
Struggling, as expected, post competition. The usual tiredness and putting enough food in (so feeling as I ought to when I did what I'm supposed to). But... Grippers and I are still getting along real well ha ha  I also took my foot off the gas for a day or two hence reps

Seated Press
60-kilos x 12 reps, 80-kilos x 10 reps, 100-kilos x 10 reps

s/s

Hammer db curls
12.5-kilos @ x 15 reps, 22/5-kilos @ x 15 reps (pump), 32.5-kilos @ x 10 reps

TPD (bar then rope handles)
8p x 10 reps, 11p x 10 reps 8p x 10 reps, 11p x 10 reps

all s/s with

Vulcan
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 reps
L/H: 5/6 x 1 reps, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VN, VVN, F (hit the wall).