Monday 23rd July 2012

Monday
Trained, after warm ups, in the garden. I'm still red armed from yesterdays sun but it's to be made the most of.
V/Gripper
L/H: 5/6 x VN, VN, VN, 1, 1, 1, VVN, VVN 1 reps
R/H: 6/7 x VVN, VVN, 1, 1, 1 reps, 7/6 x 1, 1, 1  and TnG reps

NB: D/dip reps

Thursday 19th July 2012 - gripper

Thursday
Bored and waiting, waiting, waiting on final bits-n-bobs. Now also getting hassle again re stuff in storage (!soon!!) 
V/Gripper
did not go to max but tried holds. Slight twinge inside of right elbow (muscle/tendon)
B/H: usual warm ups
L/H: 5/6 x 1 rep, 6/5 x 1, 1, VNN, VVN dropped to 5/5 x 3 lots of holds for time using HG300 as 'gap'
R/H: 6/ x 1 rep, 6/7 x 4 x 1 reps, 6/6 x 3 x holds (last very short).

Tuesday 17th July 2012

Tuesday
Slightly off focus session

V/Gripper
B/H: usual warm ups etc
L/H: to 6/6 x N, VVN, VVN, VN
R/H: to 7/6 x VN, TnG, VVN

Sunday 15th July 2012

Sunday 
V/Gripper
B/H: usual warm ups. The right, as per, feeling like it needs more.
L/H: 5/6 x 1 rep, 6/5 x 1, VN, VVN, TnG, 6/6 x VVN, VN
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/6 x N, VVN, 1, VN, VN

Tuesday 10th July 2012 - gripper and house

Tuesday
V/Gripper
Usual warm ups
L/H: 5/6 x 2 x 1 reps, 6/5 x 2 x 1 reps, 6/6 x F and VVN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/6 x 2 x 1 reps

I am, as I was yesterday, twiddling my thumbs while I wait for the solicitors to get a f'kin move on regarding the house move. I have a show to do in Cardiff and I also need to have disposed of some of the proceeds (most of it) from the previous house sale. But apparently the current hold up (sending off for the usual searches) was delayed by the inability to work out what part of the property I'm buying. Err not only did I have the right docs but both sides legal bods didn't nor were they capable of reading the words 'social club' on the right docs.

I could carry on. It needs to be done and soon!!

Wednesday 4th July 2012 - gripper work and pains in the ass!

Wednesday
In a right mood due to twiddling my thumbs.
A delivery has been sent to an address I haven't been at for 7 months - nowt to do with me
My solicitor is making hard work of the move. Crack on!!
Finally, after 5 days faffing around, my brothers meter has been sorted.

V/Gripper
to:-
L/H: 6/5 x 6 x 1 reps
R/H: 6/7 x 7 x 1 reps

Monday 2nd July 2012

Monday

Another day and the meter work at my brothers has still not been done. Nor have I had ANY news from my solicitor. Get on with it yer bums!!
 

V/gripper work

ably assisted by eating a lump or three of walnut cake during - yum! A good session
To:
L/H: 5/6 x 1 reps, 6/5 x 5 x 1 reps.
R/H: 6/6 x 1 rep, 6/7 x 6 x 1 reps

Thursday 28th June 2012 gripper workout

Thursday
Nice hot day - phew. Did gripper work in garden @ lunchtime
V/Gripper (gold spring)
L/H: to 6/5 (L17) x 1, 1, 1, VVN, VVN, 1 reps
R/H: to 6/7 (L19) x 1, TnG, TnG, 1, VVN, 1 reps

Tuesday 26th June 2012 gripper work

Tuesday
The protein scandal has gone live and although the number of comments isn't red hot those reading and viewing does seem high.

V/gripper
B/H: usual
L/H: 5/6 x 1 rep, 6/5 x TnG, VVN, VVN, VVN
R/H: 5/6 x 1 rep, 6/6 x 1 rep, 6/7 x TnG, VVN, VVN, VVN

Tuesday 19th June 2012 Vulcan gripper work

Tuesday
V/Gripper work
Levels are based on gold spring ratings as this is what I am using. I've agreed to sell this V1 and replace it with a new model after my move with a GB member. It'll be interesting to see what I do with a new version and new spring.
B/H: 1/1 (L3) x 8 reps, 3/3 (L8) x 3 reps, 5/5 (15) x 1 rep
L/H: 5/6 (L16) x 3 x 1 reps,  6/5 (L17) x 3 x 1 reps, 6/6 (L18) x VN, F
R/H: 5/6 (l16) x 1 rep, 6/6 (L18) x 3 x 1 reps, 6/7 (L19) x  TnG, TnG, 1 reps, 7/6 (20) x VN, F

My Vulcan gripper

What follows is essentially a note to myself so I can see where I am at:

The spring levels with a Dipped black end, Black, Gold, Black/gold end or a Red/Black spring are:

Target level right hand
LEVEL 21 (both springs attached to #7 notches)

Where I am working at right now right handed
LEVEL 20 (front spring attached to #7 notch, and the rear spring attached to #6 notch)

What I do right now

LEVEL 19 (front spring attached to #6 notch, and the rear spring attached to #7 notch)

My left hand efforts best day right now
LEVEL 18 (both springs attached to #6 notches)
LEVEL 17 (front spring attached to #6 notch, and the rear spring attached to #5 notch)
LEVEL 16 (front spring attached to #5 notch, and the rear spring attached to #6 notch) 

Final warm up set both hands
LEVEL 15 (both springs attached to #5 notches)

Second set work both hands
LEVEL 9 (both springs attached to #3 notches)

Warm ups
LEVEL 3 (both springs attached to #1 notches)

Thursday 7th June 2012 workout

Latest version of the Vulcan Gripper including 'wasp' spring.

Thursday
First time back on gripper work since the weekend. That time and the forearm curls yesterday meant the first few sets felt harder than usual even so, all things considered, it was an ok workout.

V/Gripper
B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 3 x 1 reps, 6/5 x 1, TnG, VN
R/H: 5/6 x 1 rep, 6/5 x 1 rep, 6/6 x 3 x 1 rep (1st was poorly set), 6/7 x TnG, TnG, N

Most of the work, bar the last right hand effort, was done sitting on the floor.

Pinch work = I like

One of the things I'm looking forward to train when I get the bulk of my kit out of storage in Gloucester into the new 'gaff' (slang for place where you live) in Wales is the Euro pinch. I like it and not only (but mostly) because I was good at it.

My all time best on the Euro set up (see image below) is a 117.5-kilo effort (matched minutes later by WSM competitior and current Britain's Strongest Man Laurence Shahlaei). As far as I know this is still No 2 on the worlds records list. 

It takes around 100-kilos to get you into the top 10 or so and even with a 100+ competitors taking part in the last World's Strongest Hands event I think only 3 or 4 did over 100kg.

Humidity and surface texture play a huge part in how good you'll grip will be on any given day but that's true for ALL the athletes competing and lifting.

The part in bold below includes text from a half-finished bit I did for another site:

I love to pinch!! Not the kind involving girls asses... ok that too but not in that way. Nah, when I say pinch I mean one hand pinch and two hand pinching (esp) of the kind I might just get a world record in one day.


Image of two differing widths box pinches and a thin plate pinch.


In simple terms it's literally a folding of the hand, fingers and thumbs flat, and with nothing other than a flat pressure through the same. There are wide versions including Blob pinches

Grip equipment varies but includes:

• 2 hand pinch on the Euro set (as per David and Mikeal's creation)

• Weight plate pinching - one and two hand (smooth sides outwards)

• Thin plate pinching

• 2 x 45lbs / 2 x 20-kilo plate pinch

• Super thin pinch - needles (usually a knitting needle thickness)

• 4, 5 and 6 ‘dimes’ (10lb or 5-kilo plates) - image 3 plates

• 'Penny Pinch' (specialized equipment based on an old Victorian Penny welded to a small plate with a clip fastened to a loading pin. Great fun at expos. Indeed I’ve been asked if I brought mine to the last 2 events I’ve done as customers wanted another go.
  

Thursday 3rd May 2012 gripper work+

Thursday
More protein scandal work and my 1 Rep Max shirt arrived: sweet :)

V/ Gripper
B/H: 1/1 x 8 reps @, 3/3 x 1 rep @, 5/5 x 1 rep @,
L/H: 6/5 x 2 x 1 easy reps, 6/6 x F (poor set), N, N, N, VN reps
R/H: 6/6 x 1 rep, 7/6 x 1 easy rep, 7/7 x F, dropped to 7/6 x 1 easy rep back to 7/7 x F (both F were poor sets), then N, N reps

Tuesday 1st May 2012 workout

Tuesday
Bodypower etc soon so will be looking at train tickets etc. Gonna be a busy month after this and next week. The end may well be in sight on the protein under-dosing scandal article. Spencer Clark, he of STC, has found himself going through many hundreds of emails and in doing so you find yourself reminded of just how much went on and who was involved. Even from the underweight tubs not quite as full as they should be of already not up to scratch protein.

V/Gripper
Was a tad off but I usually do this more often and in the morning
B/H: 1/1 x 8 reps @ , 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 6/5 x F, VVN, VVN, VVN, VVN reps
R/H: 6/6 x 1 rep, 7/6 x 1 (hard), 1, 1, TnG reps
I was probably off due to the workout schedule being slightly out of kilter after last weeks visit to Hercules. Great fun though.

Tuesday 24th April 2012 w/out

Spent far too long working on a protein scandal document (still work to be done).
 

Tuesday

V/Gripper

B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 6/5 x 2 x 1 reps, 6/6 x F, F, N reps
R/H: 6/6 x 1 rep, 7/6 x 2 x 1 reps, 7/7 x VN, VN

Tuesday 16th and Wednesday 17th w/outs

Tuesday

V/gripper
 

Wednesday

errands, inc posting ID re house purchase then

Iso Press(Jones in use)
handles x 15 reps, 16.25kg@ x 8 reps, 32.5kg@ x 8 reps, 55kg@ x 5 tough reps
 

s/s
 

H/D/B Curls

10kg@ x 8 reps, 20kg@ x 8 reps, 30kg@ x 8 reps, 37.5kg@ x 8 (loose) reps d/s 20kg@ x 8 tight reps.

s/s
 

T/P/D

30kg x 8 reps, 50kg x 8 reps, 80kg x 2 x 6 reps

R/W/Curls

7.5kg x 11 reps, 12.5kg x 11 reps, 20kg x 8 - d/s 12.5kg x reps both sides.

Tuesday, April 10 workout + a few gripper training tips

Little stuff making small but significant differences...

• Chalking my little fingers
• Pace - I took a tiny bit longer between attempts

It's worth noting that David recently reset the clock, so to speak, on his Vulcan Gripper. This was because different springs and allowances for the same, were being used on the records list. I'm told that the current model (black) is harder at the start than the ones which preceded it including the gold one I am using right now.

 

Tuesday

Vulcan Gripper
B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 1, VVN, 1, 1, 1, 1 reps
R/H: 6/7 x TnG, 1, 1, 1, 1 reps