2 November 2009 - Grippers/Blobs

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Grippers
RH
-174lb BBE X Miss (~1/16" out)
-Old BBE X Miss (~1/16" out)
-170lb CoC #3.5 X Miss (~1/16" out)
-CoC #3 X Miss (1/16" out)
-CoC #2.5 X 1 (Barely)
-RB330 X 1 Deep Set Attempt
LH
-CoC #3 X Miss (~1/16" out)
-CoC #3 X Miss (~1/8" out)
-CoC #3 X Miss (~1/8" out)
-CoC #3 X Miss (~1/4" out)
-CoC #2.5 X 1
-Old BBE X 5 BFN
-174lb BBE X 1 Deep Set Attempt

Blobs
RH
-40lb Hex X 1
-42lb York Blob X 1
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - York side X Miss
-50lb York Fatman - York side X Miss
-42lb York Blob X 3 (touch and go)
-40lb Hex X 5 (touch and go)
LH
-40lb Hex X 1
-42lb York Blob X 1
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - 100 side X Miss
-50lb York Fatman - York side X Miss
-50lb York Fatman - York side X Miss
-42lb York Blob X 2 (touch and go)
-40lb Hex X 3 (touch and go)
BH
-40lb Hex X 5 Hand Switches
-42lb York Blob X 5 Hand Switches
-50lb York Fat Man - 100 side X 8 Curls (high on the fingers)

This workout appears depressing when written, but I was actually pleased. I'm making steady progress on the 174lb BBE with my RH, and I damn near closed my hard-ass CoC #3 with my LH. I was pretty shot from the ME attempts on grippers; I figured the blob work would be lousy, and it was. No lifts with the big guys, but some solid hand time nonetheless. Overall, I'm cautiously optimistic. HAHA!

MM2 this Sunday.

Goody

29 October 2009 - Grippers

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Grippers
RH
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-174lb BBE X 3 FRN (~1/8" out, ~10 sec. hold)
-Old BBE X 1 FRN (~1/4" out)
-170lb CoC #3.5 X 1 FRN (~1/4" out)
-CoC #3 X 1
-CoC #3 X 1 FRN (~1/8" out)
-RB330 X 5 Deep Set Attempts
-CoC #2.5 - 5lb Strap Hold X ~25 sec.
-CoC #2.5 - 5lb Strap Hold X ~20 sec.
-CoC #2.5 - 5lb Strap Hold X ~10 sec.
-CoC #2.5 - 5lb Strap Hold X ~3-5 sec.
LH
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-CoC #3 X 3 FRN (~1/4" out, ~10 sec. hold)
-Old BBE X 5 Deep Set Attempts
-CoC #2.5 X 1 OC (~30 sec.)
-CoC #2.5 X 1 OC (~10 sec.)
-CoC #2.5 X 1 OC (~3-5 sec.)

I left my pad yesterday for work at 0700. I went from work straight to the hospital in VA for infant care class with my wife. We didn't get home until 2230. I ended up dragging myself to do this workout at 2300. Not fun. I was tired and hungry and I think it showed a bit in my performance. My hands felt really good yesterday. I was looking forward to getting that 174lb BBE closed in this workout, but it wasn't meant to be. My hands are still feeling good today. No major aches or pains - a few minor splits on my pinky finger (RH). All-in-all it wasn't bad considering the circumstances.

I'll hit extensors and some active rest today/tonight and see if I can get back at the grippers heavy tomorrow or Sunday. Mike and I are up for the MM2 Gripper cert. I'm not sure when we'll get the gripper, but I'm hoping we get our schedules lined up to meet next weekend. That said, I have 7-8 days before I meet the MM2. I hoping I can squeeze in 2 ME gripper workouts and 2 DE gripper workouts in that time frame. It's going to be close.

Goody

27 October 2009 - Grippers and Complex Work

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Biceps Curls - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Triceps/Wrist/Biceps Stretches

Neck Stretches
-All Directions
-Neck Rotations

Gripper Warm-Up (L/R)
-Stress Ball Squeezes
-Wrist Traction - Purple Rehab Band

Lower-Body Warm-Up
-Up-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Front/Back Leg Swings (L/R)
-Side/Side Leg Swings (L/R)

Grippers
RH
-CoC #2.5 X 1
-CoC #2.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X Miss (~1/16" out)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-174lb BBE X 5 BFN
-RB 330 X 1 Deep Set Attempt
-RB 330 X 1 Deep Set Attempt
-CoC #3 X 1
-CoC #2.5 X 1
LH
-CoC #2.5 X 1
-CoC #2.5 X 1
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-Old BBE X 1 Deep Set Attempt
-Old BBE X 1 Deep Set Attempt
-CoC #2.5 X 1

Complex Work Warm-Up (Empty Bar, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run

Complexes (135lbs, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs

3" Wrist Roller (Up/Down, Both Directions)
-45 X 3
-45 X 5
-45 X 5
-70 X 2

I was happy with the grippers last night. I had to tape my thumb skin that was torn from the Blob work; it didn't feel right on the gripper handle, but it is what it is. The 170lb CoC #3.5 is starting to feel better. I'm setting it better at the very least. I think gaining back some of the last little bit on the bottom end of the crush and having enough strength to show a good set (and still crush!) will be the deciding factors for me with the MM2. I still need work on both of those areas between now and then. Then being NEXT WEEK! Yeah...

The complex work is fun! Hard, but fun. I'm limited on time so I'm trying to stuff as much gym in as short a period possible. My hip is tight today, but hopefully some stretches tonight will loosen it up. If I can get a workout in like this 2-3 times/week, I'll be happy. The last few runs killed me, btw. I thought I was going to hurl. 1-2 minutes rest between runs. I was hurting. Bad.

I didn't have enough brain function left to weigh myself last night.

Goody

25 October 2009 - 50lb York Fat Man Blob; Workout Two

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Blob Work
RH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X 1

-42lb York Blob X 5 (touch and go)

-40lb Hex X 5 (touch and go)

LH

-40lb Hex X 1

-42lb York Blob X 1

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-50lb York Fat Man - 100 side X Miss

-50lb York Fat Man - York side X Miss

-42lb York Blob X 5 (touch and go)

-40lb Hex X 3 (touch and go) + 1 + 1

BH

-42lb York Blob X 1 Around the World

-40lb Hex X 5 Hand Switches

-42lb York Blob X 5 Hand Switches

-50lb York Fat Man - 100 side X 10 Curls

-50lb York Fat Man - 100 side X 8 Curls (high on the fingers)

First 50lb York Fat Man Blob Lift

I was pretty excited to get this lift! I had been working on it backwards the whole time (not realizing it), I spun it around and lifted it pretty easily. I was all pumped up and called it a 100lber and said I lifted it backwards. I obviously didn't. I had my fingers on the handle side for the lift. HA!

Second 50lb York Fat Man Blob Lift


Grippers
RH
-174lb BBE X 5 BFN
LHv
-CoC #3 X 5 BFN

I was pretty well shot and had trouble setting and closing the grippers after the blob work, so I stopped there.

Based on my two workouts with the 50lb York Fat Man Blobs, the York side is much harder to lift. I think it's a combination of both weight and texture, but only a scale will tell part of that tale. The chalk seems to hold a little bit better on the 100 side (?). If I have some time this weekend, I'll try to take them over to the Post Office or the UPS store to weight them on a scale.

Goody

21 October 2009 - Grip Work

Warm-Up (L/R)
-Stress Ball Squeezes
-Overhead Triceps Extensions - 25lbs
-Biceps Curls - 25lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Wrist/Forearm/Bi/Tri Stretches

Blob Mitzvah
-42lb. York Blob X Lots of L/R lifts
-40lb. Hex X Lots of L/R lifts
-50lb. York Fat Man Blob X Lots of L/R misses



Grippers
RH
-Eaton's 170lb. CoC #3.5 X Miss (~1/16")
-Eaton's 170lb. CoC #3.5 X Miss (~1/16")
-174lb. BBE X 5 BFN
-174lb. BBE X 5 BFN
-RB 330 X 1 Deep Set Attempt/Negative
-CoC #2.5 5lb. Strap Hold X 11 sec.
-CoC #2.5 5lb. Strap Hold X 8 sec.
LH
-CoC #3 X 5 BFN
-CoC #3 X 5 BFN
-174lb. BBE X 1 Deep Set Attempt/Negative
-CoC #2.5 5lb. Strap Hold X 15 sec.
-CoC #2.5 5lb. Strap Hold X 7 sec.

Tools of the Trade



Man, did I have fun last night! I shouldn't have cut the handle off that hex before the workout though! That was a workout in and of itself, and my hands were pretty cooked! Those fat Yorks are freakin' cool! Once I get a little bit stronger and they season up a bit, it'll be really, really nice to lift them. I lost a little skin in the web of my right thumb, but it's well worth the price. The full Blob story is in the works.

Goody

York Pimp

Yep...it's that good.




I don't know the exact weights yet, but this is the number side next to Eaton's 42.4lber for perspective.

To say I'm excited would be the understatement of the F-ing millennium.

A full write-up on the acquisition of these puppies to come.

Goody

11 October 2009 - Sledge Work

Warm-Up
-Wrist Stretches
-Neck Stretches
-Shoulder Rotations

8lb. Sledge Mace Bell Swings (L/R)
-10/10
-10/10
-10/10

8lb. Sledge Hammer Levers to the Face (L/R)
-8/8
-8/8
-8/8

8lb. Sledge Hammer Strikes
-10/10
-10/10
-10/10
-10/10
-10/10

Jedd's Killer Chain Roll-Ups (20' Tow Chain/8lb. Sledge; Both Directions)
-3 total

This sledge is an 8lber with a 36" handle. The sledge hammer strikes were full-on swings, striking a big oak stump we use for a splitting block. All strikes were done with the hands in a fixed position; the first 10 reps were done with my RH above my LH, the second set I alternated the hand positioning - LH above RH. Feet planted, deep breath, draw the hammer up, full-force strike, and control the hammer upon impact. No more than 1min rest between sets.

This was the first time I ever did mace bell like swings with the sledge. They're fun, and with the light sledge it really did a great job of warming up my shoulders.

The chain roll-ups on the sledge are just terrible. They fatigue you're lower arms faster than you could ever imagine. I felt like Popeye after the first up/down set.

Goody