Wednesday, April 30, 2008

short and sweet

I've been taking the week off from specific grip training.

Today was bent press: 16kg x 2/2 x 2 and suitcase DL: 95# x 3/3 and 105# x 2/2

tired today and not too energetic.

Sunday, April 27, 2008


I've gotten lazy with my posting. Training is pretty slow, a bit of leg training with pistols or squats. "core" work with side bends, get ups, etc. Doing a bit of bent pressing with 16kg. Some block weight training and bending. 3/16" x 6" Sq and 1/4" x 7" HRS both going down with reverse style now. My kink feels stronger here than with DO. I've got a wide variety of steel ordered. Going to take a couple days off grip work.
Last weekend went to a fitness expo and watched some bodybuilders and powerlifters. This was the group that uses all the accessories, squat suits, bench shirts, etc. Some dude that did bench only set a new American record with 710#. The sad thing is that it was the heaviest lift of the day. What's wrong with the strength world when guys are benching more than they are squatting or deadlifting. There was one fellow that was impressive, lifted in the 164# class and squatted over 3x bodyweight and probably DL that much as well. Bench numbers were decent too.
I got to try flipping a 850# tire. I did it when no one was looking in case I couldn't but I succeeded, that felt pretty good.
Also got my infrared sauna built thanks to some help from dad. I expect it to speed my healing progress. I can't wait to be able to go full bore on the training and outdoor activities. But that will probably be a year away.

Friday, April 18, 2008

beautiful day

I didn't do much exercise today aside from mowing and trimming the yard. But it was nice being out in the sun.

DC #0 shoe, I bent this enough that it will wobble when laid flat, that's it. Maybe an 1/8 of an inch.

assorted bending, not too much but did get a 3/16" square x 6" reverse style. That's the hardest by far I've done in that style.

Impressive strength

Just found this video. Man, these guys are strong. I respect and appreciate the strength and training involved in lifting big weights but I find this type of strength and body control much more impressive. I could have done without all the "message" stuff this dude was spilling though.

Wednesday, April 16, 2008

still got it

Today after a couple reps with the 16's I tried some reps of MP with double 24's. I got 2 reps. January over a year I completed my first successful rep with these. At that point I had to clean them before each rep to generate enough tension to press them. Now with no significant pressing in the past how many months I can still knock out a few reps. Chalk one up to the WTH effect of training by "Party" rules.

Tore some phonebooks this morning. 350 pages.

Tonight - lever side bends 4/4 x empty bb

HG150 x 10/10 x 2
Trainer x 5/5 x 2
#1.5 x 1/1 x 3 MMS , I can barely budge these on the left. Pretty much closed them on the right.
trainer x :20 strap holds 5# x 3 sets r/l

Wrist roller:
2 flex - 2 ext : 55-65lbs

extensions on makeshift formulator
7 reps x 3 sets

Tuesday, April 15, 2008


I think the supplementation is finally working. I seem to have just a little more energy and I have some motivation to do the things that need to get done. Got a sign put up in front of the office that had been sitting around for a few months. And household chores don't seem like so much of a chore now. It needs done so I do it. This is the way it's supposed to work and it feels good when it does. I must however be on guard not to spend all the new found energy I have and let my body use it to heal. This is the same principle as finances. You won't get anywhere if you spend your money as fast as you make it. If I could get in bed by 10:30 every night I think this process would go a little faster. I'm sending in a hair mineral analysis today and within 2 wks I'll be able to have some results to monitor my progress.

Yesterday I did some work with the block weights. Getting stronger on the 25#. Also did a few ISO's on the 'shoes. I plan on doing more of these as I am inspired by Adam's massive #5 draft shoe bend. If he can do something that monstrous, then I need to be able to finish off an UL #00.

Friday, April 11, 2008

Shoulder vid demo


This is a corrective exercise from the FMS series. It's great for restoring proper shoulder movement from the gleno-humeral to scapular glide.

Today's training
Finally finished off the plated steel 1/4" x 7" that was kinked a bit the other day. I still had to lean on it long and hard but once kinked the sweep and crush down was easy.

Front squat double kb: 16's x 5 x 3 sets

3/16" x 6" sq x 2 , x 5.5" x 1 , 1/4 HRS x 7" x 2

hands are pretty tired.

Thursday, April 10, 2008

floor time

Got a lot of corrective training in today.
spent a bunch of time on the foam roller for ITB, quads, calves, adductors, lats and chest.
Also FMS stuff, shoulder rotation, ASLR and also some stretching. RKC armbars with 16kg, these always really open my posture.

Wednesday, April 9, 2008


Had a pretty hectic day and didn't get to eat that well.
Also demoed a few kb drills and some ring stuff.
I was toast so tonight I just did grip.
HG 150: 7/7
Trainer: 5/5
CoC #1.5 : MMS singles x 3 , couldn't close with L
HG 200: doubles x 3

Wrist roller: 60# x 3 flex
55# x 3 ext

put a 5 degree kink in a 1/4" x 7" steelworks plated steel bar

Tuesday, April 8, 2008

Easy day

A little bit of Z , lengthening, ankles.
T/S rotary mobilization , lat stretching, all trying to free up my overhead stuff. One of these days I'm going to be able to overhead squat.
Planks - :30 x 3 , these are powerful. After doing a set I could pull off a sloppy 3 on the rotary FMS drill.
A couple Iso's on a 180 shoe and a couple on a deck of cards and phonebook.
some lifts on a 2" v-bar also, worked up to 110# with each hand.
MP 24kg x 2/2 and 1/1 , I was a bit surprised I still had these in me, I've gotten pretty weak on my pressing.

Monday, April 7, 2008

squats and pinch

pistol: 1/1 x 20#
double front squat: 16's x 3 reps x 5 sets

Iso's: horseshoes - 0 degrees, 90 degrees and 180 degrees
cards and phonebook

Block weights: 20# and 25# , curls, cleans, drop n' grab, 2+2 finger, 4 finger, DL 25+5. most for 3 reps, just mixed it up alot. getting stronger on the 25#, can do a lot more stuff with it.

plate weight curls, front and back, both flexion.

levering with 10# homemade CB.

Grip feels pretty strong, not too tired.

Saturday, April 5, 2008

You can't or you won't?

A very inspiring transformation that shows that if you have the desire and determination you can accomplish your goals. How bad do you want it? Stop making excuses and start taking action steps.

Friday, April 4, 2008

New beer

Boddington's Pub Ale is Guinness's white brother. Ain't nothing wrong with that. Frosty, creamy goodness.

Killin' the steel

Pistols: 20# x 1/1
kb hack squat: 20# x 3 x 4

lever side bend with 45# bb x 5/5 x 2 ( this is demonstrated on adam's youtube page) this is a great exercise, to quote Adam "this will give you strong abs, that's what you need" . Not only did I feel my abs and obliques but also my lats.


3/16" x 7" x 2 - canvas wrap heslep style ( here out referred to as HS , not to be confused with hard-style kb lifting)

everything else is with leather wraps and DO

3/16" x 7" square x 1 -
3/16 sq x 6" x 2
3/16 sq x 5.5" x 1
1/4" x 7" HRS x 2
1/4" x 6" HRS x 1

These felt pretty good, I think it's because I'm not doing upper body stuff.
My hands are looking forward to the 2 days of rest.

Wednesday, April 2, 2008

Change of plans

I can feel the supplementation kicking in and forcing my body into healing mode. This means I have less energy and need more rest. So I'm modifying the program again to support that. I'm really going laid back with the whole thing and not pushing hard at all. I was finding that the upper body work didn't leave much gas in the tank for bending and grip work. Since I'm more interested in that I'm only doing grip related stuff for upper body and only some form of a squat for lower body. Monday and Friday will be bending and levering and Wednesday will be gripper, block weights, thick bar. I'll also do some stability work.
Today -
kb hack squat: 20# x 3 reps x 6 sets
gripper: warm up with HG 150 and CoC T ; choked closes with CoC #1.5 , strap holds with Trainer and 5#.
block weights: some dynamic stuff with the 20# and 4 finger lifts , DL and rows with various finger positions on the 25#
Windmills: 16kg x 3/3 x 2