Brothers in Grip

Bob Sundin World Record Two Hand Pinch for 82.5 kg class World's Strongest Hands

2011-08-28T10:22:00.003-04:00

Adam Glass has more video footage and I'm sure he'll post it when he has the time. I hope he can post all my lifts (including my foul).

My Euro event went like this:
-lighter warmups jumping in at a narrower width (I think it was 50 or 54mm?-whatever Adam and Mathison used)
-heavier "warmups" jumping in at the narrower width-I wanted to try this width under contest conditions and noticed it was not as solid-feeling.
-attempts using 58mm-guessing the actual weights here:
185-good lift
195-good lift
204.94-fouled-the lift felt solid/easy, but the plates hit the bar rather than the pipe so the lift was disallowed but not counted as an attempt-good call by Adam here as I wouldn't want a tainted 82.5k class WR lift but my mistake did take some wind out of my sails as I felt unstoppable until then.
204.94-good lift but did not fly up quite as fast
212.5: got just a little air

I think being in a new environment and knowing I had a chance to be competitive made me uncharacteristically emotional and overly charged up. I usually am much more self-contained. I can't wait to see the videos of my attempts so I can learn something.

2011-08-22T22:24:00.001-04:00

8-22-11
Went climbing today - Woohoo! Good times!

8-9-11

2011-08-09T23:05:00.001-04:00

It's been a while since I've posted. Just wanted to say things are going well - training has been kind if iffy lately. Started getting ready for my Sept climbing trip - built a sort of baby climbing wall in the gym to work foot and finger strength etc. Spent the last few days "digging" in my son's water service line and found that my training seems to be working fine, I dug stroke for stroke with 3 young guys in 90 degree heat for 8 hours a day and wasn't unduly sore or tired. Nice to know I'm on track.

4th of July Braced Bending Fun

2011-07-06T14:08:00.001-04:00

I'm going with the flow right now as the message I keep hearing is "have fun", so I am and what's fun now is braced bending! I bought some 3/8 square, 3/8 round and 1/2" round from a local steel supplier; I have enough steel to be busy for a few weeks.

I did some braced bending at my work's annual 4th of July picnic, and people really seemed to enjoy it. Everything really came together for me today, not so much as far as "PRs", but rather the ease of the bends. It was in the 90s, so I knew that i didn't want to do a crazy amount of work/effort.

I started with 1/2x24 and killed it in what seemed like less than 10 seconds with a quick hit over my hip and then at my side, I think I could have fished it but hadn't planned on it feeling so easy. I know this is a really easy bend for most everyone reading this, but that particular bend felt much harder when I tried it the previous two weeks.

Next, I fished 1/2x30 and it was even easier than I planned. After that I used 1/2x48 to make a fish and then another wrap-around, so there was a circle by the fish's "head"; I'd never tried that before so it was a little tricky getting the final wrap-around underway . Finally, I did a 3/8x16 square, which went pretty quickly.

I think the fear of failure in front of a group of people really helped me. I moved quickly and explosively through all my bends. I also think focusing on getting a similar length done more quickly rather than going for immediate PRs by reducing the length was a good way to ease into braced bending. My shoulders feel a bit beat-up after each session, but doing a few dislocates gets everything working smoothly again.

Learning Braced Bending

2011-06-22T07:17:00.003-04:00

I did a braced-only workout Monday night. I may have warmed up a bit too much, as I did quite a few chinups, pushups, etc. to make sure I could give a big effort with less worry of pulling something. I started with 1/2x24 SteelWorks from Lowe's. I kinked it over my hip pretty easily and then struggled to find leverage, but refused to quit. I'm not sure if it was a bit of an awkward length, but once i got pissed and rowed it over my knee (was hoping to do it without that technique), it was bent enough that it was doable with the bar at the side of my body and pushing it together.

Next, I did 13x3/8 HRS (Lowe's) and it was a little difficult, but not bad. Finally I finished with 12x3/8 HRS and got it, but not without a struggle and a grunt as I finished it off; it helped to have the wife watch this one and cheer me on. Note to self to mark the middle with a marker next time, I bent it way off center.

I think I will work on 1/2x24 until I get it with less than a full effort. If that's supposed to be easy, I'm pretty weak at this time. Easy? Hah! But my intuition is that I will end up being good at the short-mid-range braced stuff if my body can tolerate it and hold up. It feels good to put in such an effort in, be soaked with sweat and have a "trophy" to show for it.

It might be fun to try something longer sometime; would 48x5/8 be appropriate (if it exists)?

I may be getting pretty close to getting a timber spike bent, but may need to work a bit more with the 12x3/8 HRS and perhaps a little shorter before I try again (aren't the spikes harder than same-size HRS like Lowe's SteelWorks?

I'll try to post another Euro-pinch notebook post when I can.

Reverse Bending

2011-05-31T11:09:00.005-04:00

I'm having a lot of fun learning the reverse bending style. I started it along with more levering work in order to improve my wrist strength and have noticed it seems to also help my pinch strength a little. The only thing I don't enjoy is wrapping the steel, as I struggle with all things fine-motor-related, but hopefully I will get better at it.

I usually do around 3-5 fairly hard bends once a week. I know it doesn't sound like a lot of volume, but I'm breaking in slowly as I've noticed bending can really wipe me out and take a week or more to recover from if I overdo it. Also, I'm trying to train vs. test during most workouts, I don't try for a PR every week as I go by my current energy level and how I feel warming up.

I usually use IronMind pads, which are made of thin cordura and don't provide much padding, but protect really well from the point of the nail going through. Lately, I've enjoyed using only one wrapped around the entire bar as it is easier to wrap and I like the idea of toughening up my hands a little.

I've been doing a lot of work with grade 2 bolts because they put up some fight but not enough to feel like I'm taking a big injury risk. I've posted videos and pics of my form at Bender's Battlefield and am trying to progress while getting feedback and refining my form. The only problem with the grade 2 bolts is that they are 6 inches and 7 inches feels better to me.

I am glad I started bending but am also glad I respected it enough to build up some overall grip and body strength before training it. I feel like it has been good for my spirit and that my confidence has risen to a new level due to the challenge involved in bending steel. It will be interesting to see how my new interest develops and changes over the years. Will I learn other styles, do more braced bends, who knows what will happen?

ARNI INTERNATIONAL BRAIN INJURY CHARITY STRENGTH EQUIPMENT RAFFLE 2011

2011-05-17T17:36:00.001-04:00

For my friend Mark Robinson, this is a very worthy cause with great prizes:

ARNI is running a raffle with 65 prizes worth over £2000

The draw will take place on May 31st 2011 and will be filmed for YouTube. IF YOUR TICKET GETS PULLED, you can CHOOSE WHICHEVER ITEM YOU WANT TO HAVE provided the previous prize winner hasn't got there first!). So, go and buy loads! All entrants have roughly a one in four chance of winning!

Get one ticket for £3.70 or ten for £22.50.. or other variations. Tickets at www.arni.uk.com

or directly from

http://arni.uk.com/Grip%20Strength%20Tools%20Raffle%202011.html#

We have had EXTREMELY KIND donations from major strength equipment manufacturers in the UK and US, as well as from some very kind individuals across the globe. The companies concerned are Watson's Custom Strength Gym Equipment, Pullum Sports, Strength Shop, Vytal Nutrition, Z-Trainer, Ironmind, Diesel Crew, Legendary Strength, David Horne's World of Grip, The Rotator.com, GripTraining.co.uk and Joe Roark's Iron History. Also Luvmpetz.

Moby Dick and the Harpoon

2011-04-24T17:41:00.012-04:00

Here are two foes that I will conquer or at least fight until all fight is gone. The harpoon/"easy" 12" spike I think is just my stupidity/mental block with all things technique-related. I can kink it over my hip/upper thigh area and then am clueless re: how to apply leverage to finish it off, despite some very good advice from steelbenders.org. I am a slow learner in some areas, but will figure it out.

Today, I felt like I was getting closer, but tweaked the same upper forearm-hand connector on the ulnar side that I've injured doing extremely wide pinching. The reason I am showing it to you is because I'll bet someone (no, not John Eaton) reading this has (or had) trouble doing a feat considered "easy" by advanced/elite people in an area they are just starting out in.

Moby, (the Inch) will be given more attention once my wrist strength and euro-pinch weaknesses are addressed. I am concerned that my thumb pad getting thicker may require even more strength in other facets than anticipated, but that's part of the "fun". In other words, aif your hand gets thicker, you get less of a wrap around a thick bar than a similar-lengthed thin hand.

I think modern life can insulate us from some of the battles our ancestors used to routinely face and that a lot of us who train for various feats of strength are compelled to do so by deeply primitive parts of ourselves and also by more cerebral "transformational" or "self-actualizing" urges. All I know is that having these battles above and beyond the vicissitudes of work and everyday living, and the health to fight them for the first extended period of my life is making me feel like a much younger man.

Do you have a "Moby Dick" or two that you are chasing and trying to finish off?

Two 45 LB Plate Pinch with Three Different Sets of York Plates

2011-04-23T04:06:00.001-04:00

Euro-Pinch Notebook Installment Six: Width 58 mm

2011-04-22T20:31:00.009-04:00

I started with 2x45 work and got three full lifts with my three different sets of York milled plates in about a four minute period. Left was not firing well again, but did get one full lefty pull. You may think I'm a bit obsessed by the 2x45 pinch; the reason being is that it may be a part of a staff talent show we are putting on at work on 5/15 for our volunteers.

Did 8 singles w/ 167.5 lbs. at 58 mm. until thumb web tore for the second time. Today I worked on width of hands again and seemed to get it a little more precise. Now I've refined it to lining up the edge of the collar to the area between my middle and ring fingers.

I may try 54 mm next month as I keep ripping my thumb at 58. I might try a couple of workouts at 64 and see if it helps the 2x45 pinch.

Another area I thought of to work on is the optimal warmup for peak euro-pinch performance.

2x45 Progress

2011-04-17T22:16:00.006-04:00

I at least broke ground+ on three different pairs of my milled York 45s today on 2x45 pinch attempts. I got several full pulls and many with air, but LH was not doing very well. I can post a video if anyone is interested in seeing it, but it probably won't be until at least Tuesday before I can process and post it.

Euro-Pinch Notebook Installment Five: Width 58 mm

2011-04-14T19:11:00.003-04:00

Did 12 singles w/ 165 lbs. at 58 mm.

I feel like I'm dialing in the width a little better. Tonight, what worked was having the index and middle lined up with the outer parts of the collar and then just angling my fingertips inward just a little bit.

Focusing on squeezing harder with the ring and pinky was one of the things that helped the most tonight.

I feel like I'm getting better at flexing the armpit area the optimum amount to help the lift. I may need to flex harder, but so far that is more of a distraction than a help.

I didn't work on tilt at all as I am trying to figure out some of the other factors first. When I start tilting, it can help but can also lead to bad errors and poor control during the lift.

2x45 pinch has been off a bit as I keep breaking the plates off the ground a little, but not finishing the lift. I only got one full lift this time and it was lefty, believe it or not.

Chris Rice Euro Pinch: 213 LBS. x5 Reps at 58mm

2011-04-03T17:17:00.002-04:00

Chris usually pinches at 54mm, making this great feat even more extraordinary.

250 LB FBBC 2-inch V-Bar Attempt

2011-04-03T14:11:00.000-04:00

Euro-Pinch Notebook Installment Four: Width 58 mm

2011-03-31T21:02:00.012-04:00

I did my setup on the 200+ attempts like I discussed in the previous installment, with my hands angled inwardly quite a bit (I am ~10+ lbs, stronger on Jedd's device). After missing this weight w/ air 2x and tearing my thumb webbing on both hands on the attempts, I dropped the weight and experimented. I just rubbed chalk into the bloody areas between attempts and continued the workout because my superglue had dried up.I did 162.5 for 10 singles about a minute apart, but experimented with different hand positions. I decided to try a very slight inward-pointing angle, hands were nearly straight up and down.

I used the width of the inner collar to line up my fingers. It seemed to feel the best with my index and middle fingers on the inside of the collar and my ring and pinky outside the collar. I will try this with heavier weights in the future and see if it works, but this is the first time this type of hand separation felt good.

While I have tried this before without liking it, what made me return to it again was my intuition that it must be a better way for me. Also, the way I did it before caused my hands to rotate outwardly under maximal loads back towards an upright position. I've read that in the deadlift you put your fingers on the bar in the position it will end up when you lift, maybe this is analogous to the DL. I'm thinking one day I will reflect on how much I was lifting on the 2HP with poor technique.

The other thought I had was I may need to try dropping my width a bit at some point as I keep ripping my thumb web, I did file the metal gently afterwards tonight to see if that helps next time.

After doing all this pinching, I tried the 45s that I did some 2x45 lifts with on Sunday and couldn't get air. It was dark, but I wanted to try some of my other plates to see if they felt good, because the two I did on Sunday were a random pair. Surprisingly, I found another pair that felt pretty good and seemed to fit together a little better, so I grabbed the flashlight and the camera and gave it a shot. Surprisingly, the 2x45s came up pretty easily RH despite not being able to set my hand deep into the plates due to the thumb web tear. The LH thumb was apparently too badly ripped to get any air or maybe just too tired.

I'm sorry the second half of the video is dark; I included it primarily to show Eaton that I'd found a second pair of 45s I can pinch-I told him I'd look and see if I could find some more. I'm in love with the 2x45 pinch right now.

First Time Trying the 20 LB Sledge Hammer Lever

2011-03-30T21:23:00.002-04:00

Failed first two attempts with the 20 LB sledge hammer lever to establish a baseline for future improvement and get some feedback to help me. Handle is ~33". Actual weight of the head was 20.6 lbs. according to my digital scale. Thanks to Brent Barbe for mailing me the sledge head!

Dreams can come true, right? All I have to do is raise my straightened arm's hand 1/4" each week and in about a year or less I should have a decent lever. I have the patience to do just that, although I will likely mostly be working with the 12 and 16 at first.

Two 45 LB. Plates: Left and Right Hand Pinch Attempts

2011-03-27T21:38:00.003-04:00

I remember working hard with these plates: doing negatives, bouncing them on the mini-tramp, using my other hand to assist, ripping my thumb web again and again before finally getting a successful 2x45 lift after Gripmas a couple years ago using Chris Rice's 45s. Doing it with my own plates feels special somehow, they felt so ridiculously hard before.

The plates in the video are York milled plates. They have very good texture, but fit together less than optimally. I have a couple more and will see if any fit together better than these. I was pretty shocked when the plates went up left-handed, as my LH always trails my right and attains milestones well after my right does.

Sledge Hammer Levering to the Head: the Antithesis of Self-Preservation

2011-03-26T20:23:00.012-04:00

I have been reflecting a bit on my quest to increase my sledge hammer levering. I decided to improve my levering because the levering event (and wrist strength in general) has hurt my placings in grip contests and due to knowing that any weak link has to affect other lifts in some way. Also, any glaring and correctable imbalances in strength are obviously not the smartest thing to ignore due to potential health concerns.

I was making really good progress after Gripmas 2009 as I increased my best freehand lever-to-the-head from a 8 lbs. to 12 lbs after about 2 months of weekly training. At Chris Rice's suggestion, I primarily did reps ("training" vs. "testing" I'm sure he'd say). Several weeks after levering the 12-pounder, I was able to lower the 16 under pretty good control and with half-decent form (see images on top of post), but would miss the second half of the movement. Unfortunately, a case of medial epicondylitis (golfer's elbow) that I apparently got from working plate curls overzealously kept me from training hard for a few months and made me unable to express significant improvement during Gripmas 2010.

Once again I vowed to make this weakness into a strength. Early on in my training I noticed how my shoulders needed to get stronger so that holding the sledge hammer in proper position was not as big of a distraction and I could focus more on the lever itself. I decided to start hitting overhead presses a couple times a week and moved the weight up to a 145 lb. max over this time. I also started incorporating overhead squats (with a PVC pipe at first) into my warmup. This movement seemed to help my pressing as it apparently works like a standing plank and helps me have the strength to keep my midsection solid during pressing.

Most people think the levering is at best odd and at worst lunacy, and understandably so. When I first learned the movement, there was a certain amount of doubt as to whether I knew how to spot myself. What would happen if my wrist gave way at a crucial moment; how embarrassing would it be to have to receive emergency medical treatment or worse and have to explain how I hurt myself? Refrains of the Beatles' Maxwell's Silver Hammer echoed through my head:

"Bang! Bang! Maxwell's silver hammer
Came down upon his head.
Clang! Clang! Maxwell's silver hammer
Made sure that he was dead."

I'd see videos of the top guys levering, and they seemed to have no doubts as to their ability to complete the lift. My confidence slowly increased as I learned how and when to react to a failed lift. I'm still dropping my shoulder more than I'd like, but I'm really happy with my progress. One thing I've learned is not to lower it too slowly, you will run out of steam.The 16 lb. sledge no longer seems daunting to try, although I must confess sometimes I will grab it to feel its heft when I'm relaxed and between workouts and wonder where the strength and audacity to attempt such a feat comes from.

Levering is not the most natural movement in the world and is pretty much the antithesis of self-preservation. Despite this, I'm slowly getting the hang of levering sledges; I'm having fun and even getting a bit obsessed with it! Do it at your own peril, it is a high-risk/high-reward movement that can produce huge gains in wrist strength.

16 LB Sledge 3 Reps

2011-03-24T21:28:00.001-04:00

3/18/2011

2011-03-19T00:28:00.001-04:00

3/18/2011

bodyweight 258 lbs

Concept 2 rowing 6158 meters in 30:09

16k kettle bell snatches 25 per hand x 2 for 100 total

Chris' wrist thingy w/ a fat gripz on it 100 lb x 15 every way loose form on 2 ways strict on the other 2

3/14/2011 workout

2011-03-15T00:21:00.001-04:00

3-14-11

C2 rower:

500M runs for time with 1 min rest between

1:48
1:57
2:06
2:07
2:07
2:07

Saw Josh's workout and figured I would give it a try for 3000M total. Lungs were burning on this one!

Body weight is 258 lbs.

145 LB OH Press Attempt at 175 BW

2011-03-13T23:02:00.009-04:00

It would be pretty cool to meet or exceed BW in the press.

I have been doing OH squats using a PVC pipe a few times each week and this seems to be helping me in a lot of ways. Even though I'm not doing them all that well yet, focusing on improvement has helped my mobility and seems to help my press.

I have been experimenting with Adam Glass' Gym Movement "testing" protocol a little bit as well and am seeing if it will help me out, it is very interesting.

Just messing around a little with the braced and unbraced bending has made me realize I will need to set a new standard of strength for myself. Doing a few braced isos at less than 100% shows me that you could really mess yourself up as they hit all sorts of hidden muscles that don't get pushed much during "normal" lifting, especially in the ribcage, abdominal and neck areas.

16 lb. Sledge Lever Attempt

2011-03-11T21:07:00.007-05:00

Levering has been a weakness of mine that I have been working on; the discrepancy between my wrist strength and the other facets of my grip strength has hurt me in grip contests. There is still room for improvement, but I have made considerable progress.

I'll work on making it more strict, and put up another video when my form looks better. I just wanted to show my progress. I mentioned to my wife that I'd like to do the 20 lb. sledge someday, but she was less-than-thrilled about the idea of my risking head injury to build my wrists up. ;)

I have recently begun some bending, using steel from FBBC's Beginner's Bag. I've been using the easiest steel, even though I'm capable of a bit more and slowly working my way up using IronMind wraps only. I'm using mostly reverse style, but doing a bit of everything to help strengthen my wrists. I'll write more about this later.

I also reversed this bolt in IMPs while waiting for the FBBC shipment, not sure what it is (Chris Rice thought it might be a G2 based on my over-the-phone description), but was not quite a max effort-Chris Rice gave it to me along with some other steel after Gripmas (thanks Chris)!

Euro-Pinch Notebook Installment Three: Width 58 mm

2011-03-11T20:52:00.009-05:00

I haven't been working the pinching as much because I've been addressing my wrist strength as my main goal.

The most recent thing I've learned re: 2HP is some better application of body tension, as suggested by Jedd and Chris. Jedd mentioned flexing the area around the armpit. I was having trouble because the flexing was distracting me, especially with heavier weights. Finally, something clicked when I was playing with it the other day. Rather than simply flexing the area nearly as hard as I could or not at all, which is what I've tried before, I decided to flex just hard enough to make my body feel like a cohesive unit connected to my hands, but not so hard that it distracted me, and that seemed to help. Actually, this was more of a fortuitous happening, as I realized it after the fact the first time I didn't flex so hard/not at all. I'll see if it still works next time, as pinch can be frustrating that way; what works one day might seem useless the next time.

I keep trying to space my hands a little farther apart (like the better pinchers seem to do) without success. What seems to work best now is to separate my hands enough so that I can get both my index fingers and thumbs almost touching at the bottom, but with an app. four-inch gap between the knuckles at top of the implement,so my hands make a V-shaped angle if you were to look at them from the front. As I lift and lower the weight, my hands rotate outwardly towards a straighter up and down position, but if I start with them straight up and down, I seem to lose my grip during the lift.

Happy Birthday Bob

2011-03-10T16:54:00.002-05:00

Happy Birthday to "old man Bob Sundin" :)

2/23/2011 workout

2011-02-23T23:05:00.000-05:00

bodyweight this morning 265 lbs. that's 31 lbs so far.

tonights workout 2/23/2011

concept 2 rower 10625 meters in 51:05 minutes felt pretty good

Kelly concept 2 8030 meters in 52:07 minutes

Erica concept 2 8131 meters in 1:00:06

the girls are hanging in tough :)

More rowing 2/21/2011

2011-02-21T23:53:00.000-05:00

Tonight's workout on 2/21/2011

morning bodyweight = 267lbs

Concept2 10153m in 51:15 minutes :blink:

closed 159lb #3 for 2 singles

1 set of 30 situps very poor :(

2 sets of 20 pushups

Kelly Concept 2 8017m in 54:13 minutes

Concept 2 addition to training

2011-02-19T09:31:00.003-05:00

As some of you already know I scored a less than a year old Model D Concept 2 rower off of craigslist last Sunday.

We have been working on form this week.

2/14/2011

2000m @ 8:40

2/16/2011 did after 16 hr shift at work 1100 pm

500m/1r 1:56, 2:01, 2:03 and was ready to fall off the machine :blink:

2/17/2011

2000m @ 8:27

2/19/2011

bodyweight = 269.2 pounds target is 265 pounds or less by 3/01/2011

5000m @ 23:01 I will work on cutting this time down then start going for 30 minutes of rowing

Erica my 11 year old did 5000m @ 33:00 and my wife Naomi did 2500m @ 14:00

Great to have my family using the rower!!!

workout # 10

2011-02-03T23:11:00.002-05:00

2/03/2011

BW= 279.0 at 10:30 pm

20 full range goblet squats with 16k kb

KB Snatch - 16K x 160 reps in 10 minutes - Switched hands at 25, 20 then every 10 reps

1.5 minutes rest

KB Snatch - 16K x 40 reps in 2 minutes - Switched hands every 10 reps

200 rep total kb workout lasted 13 minutes

switching hands every 10 reps last workout worked much better than what I did tonite

20 full range goblet squats with 16k kb to finish workout

workout # 9

2011-02-01T16:06:00.002-05:00

missed workouts due to overtime.

2/01/2011

BW= 279.0 at 4 pm

20 full range goblet squats with 16k kb then closed 170lb Elite gripper

KB Snatch - 16K x 160 reps in 7 minutes 54 seconds - Switched hands every 10 reps

1 minute rest

KB Snatch - 16K x 40 reps in 1 minute 45 seconds - Switched hands every 10 reps

200 rep total kb workout lasted 10 minutes 39 seconds

20 full range goblet squats with 16k kb to finish workout

thought I'd try working out before dinner today.

2/01/2011 7pm

I felt good after my kettle bell workout so I decided to do more cardio

22 minutes on a Nordic Track cross country ski machine that got for free from a co-worker.

Workout # 8 1/28/2011

2011-01-28T21:12:00.001-05:00

1/28/2011 workout #8 2030 at night

BW= still 281.0 even after dinner

20 full range goblet squats with 16k kb

KB Snatch - 16K x 160 reps in 8 minutes 10 seconds - just did this for Climber :D Switched hands every 10 reps

1.5 minutes rest

KB Snatch - 16K x 40 reps in 1 minute 50 seconds - Switched hands every 10 reps

200 rep total kb workout lasted 11minutes 30 seconds

20 full range goblet squats with 16k kb to finish workout

Workout #7 1/26/2011

2011-01-26T23:11:00.000-05:00

1/26/2011

BW= 281.0

20 full range goblet squats with 16k kb

20 kb snatches 16k with each hand w/ 3 switches each hand in 5:45 total 120 reps

2 minutes rest

20 kb snatches 16k with each hand in 1:45

2 minutes rest

20 kb snatches 16k with each hand in 1:50

200 rep total kb workout lasted 15:40 minutes

20 full range goblet squats with 16k kb to finish workout

Really felt good tonite. 200 reps made me happy. On track to go under 280lbs on Saturday's weigh in.

1/24/2011 workout

2011-01-24T23:04:00.000-05:00

1/24/2011

BW= 283.0

20 full range goblet squats with 16k kb

20 kb snatches 16k with each hand w/ 2 switches each hand in 4:12 total 80 reps

2 minutes rest

20 kb snatches 16k with each hand in 1:55 w/ a 170lb Elite slammed shut right after

2 minutes rest

20 kb snatches 16k with each hand in 2:20

160 rep total kb workout lasted 12:28 minutes I miscalculated last workout was more like 14 minutes long

20 full range goblet squats with 16k kb to finish workout

lower back not as fatigued as previous workouts.

For Sale

2011-01-23T12:13:00.001-05:00

For Sale
Werksan “Competition” Bumper Plate Set
140 Kilogram Set
2 – 25s - Reds
2 – 20s - Blues
2 – 15s - Yellows
2 – 10s – Greens
Like new condition – photos available
$1000.00

Pickup only or you pay shipping!

1/22/2011 workout

2011-01-22T22:38:00.001-05:00

1/22/2011

morning BW 283lbs

500m on concept 2 at local fitness store salesman was giving me the stink eye. It felt real good on setting 8.

20 full range goblet squats with 16k kb

20 kb snatches 16k with each hand w/ 2 switches each hand in 4:15 min total 80 reps

2.5 minutes rest

20 kb snatches 16k with each hand in 2:05 min

2 minutes rest

20 kb snatches 16k with each hand in 2:20 min

160 rep total kb workout lasted 11:10 minutes

20 full range goblet squats with 16k kb to finish workout

Another workout

2011-01-20T22:07:00.001-05:00

1/20/2011 after Kelly's volleyball game started at 9:20

20 full range goblet squats with 16k kb

25 kb snatches 16k with each hand in 1:40

20 kb snatches 16k with each hand in 1:25

20 kb snatches 16k with each hand in 1:40

10 kb snatches 16k with each hand in 50 seconds

150 rep total

much less rest between sets 2.5 minutes between sets.

scouring craigslist daily to pick up a concept 2

Getting in shape or die trying!

2011-01-18T21:23:00.001-05:00

2011 is the year. I hit almost 300lbs body weight. 296lbs enough to motivate me to action.

1/14/2011 d-day

20 full range goblet squats w/ 16k kettlebell hamstrings cramped up right afterward

20 kb snatches 16k with each hand in 1:50 felt a little like puking

20 decent pushups

1/16/2011

20 full range goblet squats after which I smashed my 170 lb Elite w/ MM set

20 kb snatches 16k with each hand in 1:40

20 kb snatches 16k with each hand in 1:50

20 full range goblet squats

and tonites 1/18/2011

20 full range goblet squats

25 kb snatches 16k with each hand in 1:30 nice pr!

20 kb snatches 16k with each hand in 1:25 whew!

20 kb snatches 16k with each hand in 1:30

10 kb snatches 16k with each hand in 45 seconds

150 rep total

After 15 minutes rest I got a confirmed(Kelly)close on my 174.5lb IM 3.5. So I am back at my highest level gripper again. Luckily, I have quite a few harder ones to master.

Euro-Pinch Notebook Installment Two: Width 58 mm

2010-12-14T18:02:00.009-05:00

Training: backyard (outdoors)
Temp:30°F Feels Like: 23°
From WNW at 7mph
Humidity: 19%
Width 58 mm

Warmed up plates by space heater before lifting. Best full lift was 190, it felt locked to my hand with no slippage at all, none. 200 was stuck to the ground. 58 felt close to correct, if not a bit too wide, will work at this width for a while. Thumb web did not rip or look too beat up at all. No finger or thumb joint pain. This is definitely better than w/ <=48mm.

I'm usually good for about 20 lbs. more on Jedd's device on a contest day. My device needs to be bevelled on at least one edge and it has some of the powdery-type rust that makes it harder, I believe. I may clean it up a bit on the next warmer weekend.

Snap: definitely helps me.

Tried some different muscle tension with 160 lbs.:
-pulling shoulder blades together: weaker
-flaring lats outward (like cobra): stronger and more locked in, which seems to be the opposite of what I've heard. I will try again next time.
-bending elbows: harder

My Gripmas Performance

2010-12-14T14:23:00.002-05:00

My personal day
Choked Grippers – PR at 191.8#. I had only closed this gripper one time before in training and that was a year or so ago. I tried the 196 but no luck – it did actually move enough I think I may have a chance at it next year. That would make for a #4 close which would be nice.

Pinch – 226.4# – I took a shot at 105K which is my current goal but no luck – yet – got a few inches was all. Thanks to Bob Sundin for figuring out I had miscounted the weight loaded for my attempts – math is not my thing! So I was only down about 5# from my best competition lift.

Axle – 353# - a weakness I need to bring up for next year – if I get my back strength up so it comes up quicker I think I can add some weight. My new goal is a 375# comp lift. This actually ties my best competition lift.

Medley – 30 items out of the 34 possible – I missed my Blob50 (I can never do it in a medley setting) – I missed my 2-45s which I should have done – then never even tried the deep dish 45s as I’ve never even come close on them. Last was the “Inch DB handle with 178# - I never even tried it which was a big mistake as I set it up again and got it Sunday while putting things away – I guess it just psyched me out was all as I was running out of time. I did get the anvil by the tail, I think I was the only one to do so. So a tie with Brent and only two behind Andrew – I was happy with that. Fairly happy with my performance here.

Double Sledge – 31 reps but I think Doc was pretty kind to me on the last couple – the bounce was maybe too much – by that point I was in another realm and fading fast. I won the event.

So at the age when everyone says I should be getting weaker, I seem to be holding my own. I trained specifically for this contest - unlike most other grip events. I have set a few goals for next year - we'll see how it develops.

Euro-Pinch Notebook Installment One

2010-12-14T14:22:00.011-05:00

I'm thinking that it would be a good idea to put some or most of my pinch experimentation notes online. I think most of the variables have been discussed on the GB and on David Horne's website, but I haven't systematically applied them in a thorough enough way. I may post them all here, or copy and paste each old workout to the bottom of a new post.

Some things I will experiment with will include:
-Snap (trying to break the plates in half), as discussed by Horne, Mobster, Jedd and in an article by Jim Wylie which I cannot find (arrgh!).
-tilt: trying to take some pressure of the thumbs
-width: arguably the most important variable. My hand structure is more like a larger hand as I have a large gap between my thumb and index, so I will likely end up somewhere between 52 and 58+ mm. I felt like I was getting my upper palm more involved at 58 mm at Gripmas.
I'm starting to notice that <=48 mm causes finger joint pain-although it sometimes yields good results in a single workout. As Climber has noted, our ideal width can evolve over time, so I'm going to keep an open mind.
-Elbows bent like WR-holder Jedd or straight
-Hands together or apart (apart feels weird so far)
-thumb contact area-sides or pads
-angle of hands/priority of finger focus
-focus of eyes
-body tension focus
-will add other stuff I've forgotten, this is off the top of my head

Hopefully I can get enough improvement over the next few months so I can approach the platform with more of a Zen-like focus, thinking too much about the above variables has been a hindrance on contest day. I think everyone is so different on what they need to do in this event that it will not be a big shortcut to read someone else's notes, but hope it may help in some way.

I weighed my pinch with some heavy used PIAS spin-lock collars and it was slightly over 60 lbs at 58 mm.

Wrist strength (sledge focus) will continue to be a strong area of focus and this should help in maintaining a slight tilt for at least part of the lift without incorporating the Eaton swing, which I did at Gripmas-costing me a 203 lb. lift.

Any related feedback, questions or discussion is welcome and appreciated.

*Note: the Euro-Pinch was invented by the great David Horne and consists of two 6 mm diameter metal discs with 6 and or 10 mm rubber spacers set between them in order to get the ideal width for you. Most men use 44-54 mm. I will try to get a picture up when I can. You can use a couple of 25-45 lb. Olympic plates with a pipe going through them to add weight if you don't have access to a Euro-pinch device.

-------------------------------------------------------------------------------------------------

EDIT

Tuesday, December 14, 2010
Euro-Pinch Notebook Installment Two: Width 58 mm
Training: backyard (outdoors)
Temp:30°F Feels Like: 23°
From WNW at 7mph
Humidity: 19%
Width 58 mm

Warmed up plates by space heater before lifting. Best full lift was 190, it felt locked to my hand with no slippage at all, none. 200 was stuck to the ground. 58 felt close to correct, if not a bit too wide, will work at this width for a while. Thumb web did not rip or look too beat up at all. No finger or thumb joint pain. This is definitely better than w/ <=48mm.

I'm usually good for about 20 lbs. more on Jedd's device on a contest day. My device needs to be bevelled on at least one edge and it has some of the powdery-type rust that makes it harder, I believe. I may clean it up a bit on the next warmer weekend.

Snap: definitely helps me.

Tried some different muscle tension with 160 lbs.:
-pulling shoulder blades together: weaker
-flaring lats outward (like cobra): stronger and more locked in, which seems to be the opposite of what I've heard. I will try again next time.
-bending elbows: harder
______________________________________________________________________________________________

EDIT

Euro-Pinch Notebook Installment Three: Width 58 mmFriday, March 11, 2011

I haven't been working the pinching as much because I've been addressing my wrist strength as my main goal.The most recent thing I've learned re: 2HP is some better application of body tension, as suggested by Jedd and Chris. Jedd mentioned flexing the area around the armpit. I was having trouble because the flexing was distracting me, especially with heavier weights. Finally, something clicked when I was playing with it the other day. Rather than simply flexing the area nearly as hard as I could or not at all, which is what I've tried before, I decided to flex just hard enough to make my body feel like a cohesive unit connected to my hands, but not so hard that it distracted me, and that seemed to help. Actually, this was more of a fortuitous happening, as I realized it after the fact the first time I didn't flex so hard/not at all. I'll see if it still works next time, as pinch can be frustrating that way; what works one day might seem useless the next time.I keep trying to space my hands a little farther apart (like the better pinchers seem to do) without success. What seems to work best now is to separate my hands enough so that I can get both my index fingers and thumbs almost touching at the bottom, but with an app. four-inch gap between the knuckles at top of the implement,so my hands make a V-shaped angle if you were to look at them from the front. As I lift and lower the weight, my hands rotate outwardly towards a straighter up and down position, but if I start with them straight up and down, I seem to lose my grip during the lift.

-------------------------------------------------------------------------------------------------

EDIT

Thursday, March 31, 2011
Euro-Pinch Notebook Installment Four
I did my setup on the 200+ attempts like I discussed in the previous installment, with my hands angled inwardly quite a bit (I am ~10+ lbs, stronger on Jedd's device). After missing this weight w/ air 2x and tearing my thumb webbing on both hands on the attempts, I dropped the weight and experimented. I just rubbed chalk into the bloody areas between attempts and continued the workout because my superglue had dried up.I did 162.5 for 10 singles about a minute apart, but experimented with different hand positions. I decided to try a very slight inward-pointing angle, hands were nearly straight up and down.I used the width of the inner collar to line up my fingers. It seemed to feel the best with my index and middle fingers on the inside of the collar and my ring and pinky outside the collar. I will try this with heavier weights in the future and see if it works, but this is the first time this type of hand separation felt good.While I have tried this before without liking it, what made me return to it again was my intuition that it must be a better way for me. Also, the way I did it before caused my hands to rotate outwardly under maximal loads back towards an upright position. I've read that in the deadlift you put your fingers on the bar in the position it will end up when you lift, maybe this is analogous to the DL. I'm thinking one day I will reflect on how much I was lifting on the 2HP with poor technique.The other thought I had was I may need to try dropping my width a bit at some point as I keep ripping my thumb web, I did file the metal gently afterwards tonight to see if that helps next time.After doing all this pinching, I tried the 45s that I did some 2x45 lifts with on Sunday and couldn't get air. It was dark, but I wanted to try some of my other plates to see if they felt good, because the two I did on Sunday were a random pair. Surprisingly, I found another pair that felt pretty good and seemed to fit together a little better, so I grabbed the flashlight and the camera and gave it a shot. Surprisingly, the 2x45s came up pretty easily despite not being able to set my hand deep into the plates due to the thumb web tear. The LH thumb was apparently too badly ripped to get any air or maybe just too tired.I'm sorry the second half of the video is dark; I included it primarily to show Eaton that I'd found a second pair of 45s I can pinch-I told him I'd look and see if I could find some more. I'm in love with the 2x45 pinch right now.
------------------------------------------------------------------------------------------------

Thursday, April 14, 2011
Euro-Pinch Notebook Installment Five: Width 58 mm
Did 12 singles w/ 165 lbs. at 58 mm.

I feel like I'm dialing in the width a little better. Tonight, what worked was having the index and middle lined up with the outer parts of the collar and then just angling my fingertips inward just a little bit.

Focusing on squeezing harder with the ring and pinky was one of the things that helped the most tonight.

I feel like I'm getting better at flexing the armpit area the optimum amount to help the lift. I may need to flex harder, but so far that is more of a distraction than a help.

I didn't work on tilt at all as I am trying to figure out some of the other factors first. When I start tilting, it can help but can also lead to bad errors and poor control during the lift.

2x45 pinch has been off a bit as I keep breaking the plates off the ground a little, but not finishing the lift. I only got one full lift this time and it was lefty, believe it or not.

Gripmas 2010

2010-12-09T12:18:00.000-05:00

I look forward to Gripmas and hope to make it every year. Chris Rice combines the perfect blend of innovation and tradition in event selection. It is always a very well-run contest that reflects all the thought and hard work Chris invests. Many thanks to Chris and Teresa for their hospitality, great food, kindness and understanding-I always feel like a part of the family when I visit.

Sean Dockery is always an excellent judge and his new Inch Trainer dumbbell design was a work of art in beauty as well as functionality.

Open Class
Andrew Duriant – another stellar performance as he has eliminated his weaknesses and appears destined for long-term greatness

Brent Barbe – continues to improve at an amazing rate. It is obvious that he has made great changes in his mental approach. I think he could lift the Inch now.

John Eaton – still incredibly strong, but I'm not sure what type of intervention is needed-worried about his health. Talking about his potential and "could be the greatest if only..." are fading from good-natured kidding to genuine concern.

Todd Coenen – will be a true force in the sport as he turned heads with an amazing debut. His wife was very nice as well.

Nick Rosendaul – has made an amazing physical transformation over the last year or so. His medley performance was outstanding and he's made huge strides overall.

Light Weights

Chris Rice –I think this may have been said before, but he's like the old gunslinger a lot of us can't defeat yet. He really reminds me of "the way things used to be" in both sports and in life. His strength and vigor would be great for a man of any age and I think I speak for many when I say he is a role model for fighting the aging process.

Josh Dale –I think he would be the first to admit that he did not perform up to his usual standard, but is still one of the strongest and smartest in the sport.

Stew Rosendaul –Usually Stew and I are at about the same level, but his lack of time to train this year seemed to catch up to him. I expect him to rebound strongly next year.

Tom Guthrie -he's new to the sport and still learning the ropes, but has a lot of strength and should be right in the mix very soon. His enthusiasm and friendliness reminded me of how fun this sport is and hope for attracting more "new blood", regardless of age.

Ladies
Kelly Eaton – obviously has some great strength genetics and showed a lot of determination and effort; I hope she keeps competing and hopefully lights a fire under John to train with her. Great performance Kelly, congratulations!

My 2010 Gripmas performance

2010-12-09T12:17:00.001-05:00

Grippers in Chokers: I felt too fired up so I started with the 168# COC #3.5 before closing the 188.9# SE. I nearly closed the 196# COC #4 twice and was close to blacking out each time.

Euro Pinch – I hadn't done much pinch in training as it bothered the elbow tendinitis I'm coming back from. I compared my thumb-index alignment to others and it seemed mine was wide for my hand size, so I decided to try the 58mm width. It felt like a good width for me as I exceeded my expectations despite the 2HP feeling a bit smooth for my liking. I opened with 186 and then got 193. I easily had 203 lifted, but cautiously set it down as soon as i hit the standard-but somehow had swung the whole apparatus forward too much due to tilting it too far and it was the plates that hit-so no lift. I tried again but couldn't get it.

IM Axle Dead Lift –not much training on this and my body was the weak link here, not the hands, so I ended up at 319. Pretty sad when you consider that I did 198 on on the 1H Axle DL last Gripmas and 218 in training as well as 198 LH in training and 187 LH in Gripmas 2009 warmup.

Medley – I did 18 of the items, it was fun, but I was disappointed that I did not get the 2x45 this year.

Double Sledge Lever –only got 8, but I feel like my wrist strength is up a good amount from last year and I will continue to focus on it.

2010-12-06T13:20:00.001-05:00

2010 Gripmas Carol Results

Open Class
Andrew Duriant
Brent Barbe
John Eaton

Light Weight Class
Chris Rice
Josh Dale
Bob Sundin

Ladies Class
Kelly Eaton

Gripmas Wishes

2010-12-02T19:17:00.002-05:00

I am hoping to have a good time and would also like to learn a few things afterwards like phone book ripping methods, card tearing and maybe some scrolling and reverse bending. I'm guessing I will be ~5-10% off my usual standards unless I have a peak experience kind of day.

One thing I learned over the last few weeks was that focused contest training as a quick way to get ready after an injury doesn't seem to work too well for me. I did this hoping to get in contest shape quickly without over-stressing my elbow and it seemed like I didn't peak very well without a good base of the things I ordinarily do. It's a tough call sometimes when choosing between long-term improvement and peaking for a contest.

To Bob

2010-11-16T16:53:00.002-05:00

Please bring the grippers - especially the 188.9 - that's the one we closed last time isn't it? I can't get close on my 191 - and struggle with my 182 about half the time so it should be fun. A question for you - every time I click the link to visit the Blog - I get a user name and password thing pop up from twitter - what's up with that?

Right Elbow Finally Doing Well...

2010-10-16T18:25:00.002-04:00

...but lateral epicondylitis has flared up a bit in the left. I'm doing some grip now but ramping it up slowly. The thing that is most disappointing is knowing I addressed my levering weakness to the point where I was getting really close to a rock-solid lever with the 16-lb. sledge-and now I feel that I won't be able to express that fully again by Gripmas on 12/4.

I'll probably be about a month or so away from my peak by Gripmas, but I still want to go to see my grip buddies and for the thrill of competition in an always-great contest.

I'm doing more Yoga than anything now as it seems to help keep me feeling more limber even if my flexibility remains pretty poor.

If the R elbow doesn't have any setbacks I may write a post on what helped and what didn't.

Gripmas 2010 - More Information

2010-09-25T13:02:00.002-04:00

For those people new to Grip Sport and especially new to The Gripmas Carol - I’d like to describe things a little more. With Jedd Johnson introducing (or starting to anyway) a national Grip Sport organization a few things may be changing some but I will describe what I have planned at the moment. More information is on the Google Doc entry form at https://docs.google.com/document/pub?id=1Yml8U8lebdTh1-CG0TxEqRb5WXqHnaquR7UbnPD4a8w

The events I have were chosen by looking over all the comments I had on previous Gripmas Carol contests and taking those that had the most popular feedback comments. Three fourths of participants said they liked Gripper in chokers. Euro Pinch is probably the most popular event in grip right now. Axle DL is one of the Grip classics. Medleys are always the most popular of all events ever held in a contest. And sledge hammers are there because I like them. Last year we had single sledge for max weight – we had a few problems with the apparatus and judging bounce etc but it was well received and I wanted to try a double setup this time. The double weights I thought were going to become too heavy for safety so I changed it to reps within a 60 second time limit. A couple years ago I started having weight classes – the other option is hand size divisions - both help give people a fairer contest experience against people with similar size advantages and/or disadvantages.

Grippers in chokers – there are several “sets” used to close grippers. This is a VERY controversial subject that very few will ever agree on. These all vary by the amount of closure allowed by using the off hand to help position (partially close) the gripper in your hand. I have chosen to use Grippers in Chokers for this contest. Chokers are basically hose clamps holding the Gripper handles at Parallel – you place the gripper in your hand and squeeze until the handles touch – it’s like its pre set sort of. Chokers allow bigger grippers to be closed (often considerably bigger) – which has its good and bad points of course. Normally you don’t have a hose clamp with you when you go to close a gripper – but especially for beginners – the set can be very troublesome. Chokers allow an expression of pure crushing power without the hassles of a “set” and takes out much of the setting skill aspect of grippers but still tests raw strength. You either close it or you don’t and the strongest guys will always still win.

Euro or two hand pinch – using a device created by David Horne consisting of two smooth steel outer plates with various thicknesses of rubber disks between them and a pipe thru the middle – weight is added evenly to both sides and lifted by “pinching” the out sides of the steel plates until the bar touches a bar set at 16.5”. Various thicknesses are possible with different spacers and one of them will work better for your hand size than others so it’s very beneficial to experiment before the contest. Both hands must grip the setup with palms (thumbs) towards you.

IronMind Axle dead lift. A double overhand grip is used and the bar must be lifted to a full dead lift with a down signal used. The bar is 2” in diameter. Ladies will use a slightly smaller bar.

Medley’s take on many forms depending on the contest but the basic premise is a large number of different objects are lifted, loaded to a platform, rotated, levered etc within a specified time frame – often 3 to 5 minutes and 10 to 30 items. There will be a few items that favor large hands but overall I think I have a mixture that is as fair as possible. Something a little different this time is you will be forced to use left, right, and both hands during the medley.

Double Sledge Lever for Reps or single sledge for reps for Ladies. I will be using a platform to support your arms and a safety set up (picture in gallery) for both safety and judging purposes. I’d rather do a free standing one but a double sledge in the face might ruin someone’s day so we will be using this.

Gripmas is held in my home gym which is in a building behind my house. It is a nice setup and yes it does have heat. Bring your own chairs, snack food for during the contest and any special drinks you might want. I furnish a meal afterwards and water or pop during the contest – beer only after the meet is over please.

The “after show” is as much fun as the competition – all kinds of feats of strength can be set up and tried. All the grip feats of course like bending steel, horse shoes, tearing cards and phonebooks, Blobs, Inch DB, etc etc. I have the stuff for many odd lifts if anyone wants that – Dinne Stone trainer – hand and thigh lift – and on and on – if you name it – I probably have what it takes to set it up. We can video and witness lifts for various certifications also – FBBC – David Hornes lists – Bender Battlefield, GripBoard feats or strength etc.

Spectators are very welcome (free) but no children please (teenagers are fine) – this is no place for them. Spectators are welcome to participate in the after show by signing a release if over 18.

The Gripmas Carol 2010

2010-09-20T11:34:00.003-04:00

Here's the information and entry form - If I did this right anyway - you all know how good I am not on the computer stuff. November 1st is the entry deadline - I have to know that early if I'm going to have all 3 classes and have time to get trophies made up etc.

https://docs.google.com/document/pub?id=1Yml8U8lebdTh1-CG0TxEqRb5WXqHnaquR7UbnPD4a8w

Chris Rice 2010

2010-09-08T22:31:00.003-04:00

Chris Rice at the 2010 US Grip Strength Championship.

Missing Gripping

2010-08-22T14:53:00.006-04:00

I hope I can resume hard-core gripping soon, but my R elbow still has a ways to go (two weeks?). I got a TENS unit this week and it really seems to stop the pain for about a day after each use. I'm going to try to find a DC to see if my shoulder, neck or upper back is the underlying issue.

I have made huge gains in wrist strength this year, hopefully I can get back at least to where I was (barely missing levering 16 lb. sledge) by Gripmas. Each year I have improved and my goal was to be competitive in 4/5 events this year (getting out of the cellar in the wrist event), and to put it all together by 2011 or 2012, including the medley-which will likely replace the wrist event as my worst in 2010.

EDIT: I forgot to mention that I've been doing leg work at least once a week and doing some yoga asanas at home several times weekly and hanging from the chinning bar.

Here's a picture that's hopefully a little easier on the eyes:

Elbow Issues and Leg Work

2010-07-31T12:06:00.003-04:00

It looks like I have a mild case of medial epicondilitis (golfer's elbow) or cubital syndrome or...? In fact it is in both elbows (especially the R, L is almost 100%) and hurts in the funny bone area if I put downward pressure on my fingertips. I thought it was just DOMS until I noticed it was the same or worse after about 5 days. I think it occurred as a result of PC or PWC or some 3" DB WC I did about 10 days ago-thought I wasn't overzealous and left some in the tank, but apparently must have overstressed the area somehow.

I've been icing and it's slowly improving, but I think I'll play it safe so it doesn't become chronic. I'm guessing this is something an armwrestler would just work through, but for me I don't think it'd be too wise-I'm not sure if this is something grip guys usually "work through", as it is an unfamiliar sensation and my instincts tell me to back off. I'm already taking some supplements that should help and am thinking of getting a TENS unit (and maybe even an ultrasound machine) to speed things up? I'll go to the doctor if it stops improving.

I finally got some shoes for squatting and did some light Magic Circle work and Front Squats. I thought I might as well at least get as strong as my mobility will permit and keep working on both.

I did what I thought was an easy workout on Tuesday and am still walking backward down the stairs and yelling every time my wife bumps into my leg. If the elbows heal slowly, I'll just work legs and anything else that doesn't flare them up for a while and it will probably boost my strength and put me ahead overall in the long run.

I'd like to do some strongman training for the very first time when it gets better. I think it would help me take my grip to the next level. Anson has some equipment and will be training for a contest in September.

Is the 50 lb. Blob by the face lift possible for me? Stay tuned...

2010-07-23T21:33:00.009-04:00

My grip on the 50 lb. Blob by the face lift (above)

My wife started school several weeks ago and I need to help her a lot with the English; I will catch up more when I can. I recently took a three-week "deload" and am training hard again now. Next time I will try 10-14 days with no grip work as seven days seems to be less than rejuvenating.

7 - 7 & 8 - 10

2010-07-08T12:37:00.001-04:00

7-7-10
I just brought my new Slater Adjustable Stone home. It's 19" diameter - approximately 210# empty with a big hollow in the middle. Steve says it will easily adjust to way over 300# (the goal) and close to 400# if I used lead shot - not that I will ever need that kind of weight. I plan to play some with it tomorrow - I figure the larger size will take some adjusting on my part. Time will tell

7-8-10
AM
OH Press - 48K x 15
BB Squat Snatch - 30-40-50K x 3 - terrible today - over the back - out front - all over the place - what the heck???
2 3/8" DO DL - 125K x 3 singles
Stones - 150x1 -- 205x1 --210 x 5 easy singles - The larger size feels good, I wondered how it might affect me. It's real light for its size and I'll have to adjust mentally for that when I go other places and use their denser stones of the same diameter. But I'll be adding weight to mine very soon and that will help. I only have a little chain - I'll have to dig around and see what I can find for no money. Steve said they use 1/2" but I think I have some 3/8 running around. I need 90# before I'm done but less for now of course.
Leverage Squat - 210-310-410 x 10 - went a little too quick and got a little fuzzy headed at the end
Seated Calves - 270 x 20
KB Snatch - 16K x 10 R&L x 20 non stop - 200 reps in 10:10 - I didn't realize how close I was to 200 until it was too late to make up the time. No blisters but sore skin and hot spots on hands
One Arm KB Jerks - 32-36-40K x 5 R&L

Long hot walk - still Yuck

Annual Picnic for Work

2010-07-05T19:08:00.005-04:00

Tried some Inch work in the morning of the 4th and was stuck at the same height w/ +5 lbs. counterweight as last week.

Did the following at our 4th of July picnic:
Inch+10 counterweight 2x
RT old handle easily got 225 in plates and air with 245 in plates
3x25 pinch 3x easily
50 lb. Blob: pulled well over waist
47.5 lb. blob by the face
Levered 12 lb. sledge and it felt the easiest ever (about a dozen+ watching helped)
Just missed 16 lb. sledge , will probably get very soon (got some athletic tape for handles to try).

It was really nice weather for mid-summer, high 80s and not too humid. People were surprised how much harder the grip feats were than they looked.

I've been doing a little other lifting, but just one grip day a week as I'm resting my hands a bit to see if enough fatigue can lift so the Inch will fly.

I may be going into some more extreme Inch-related work (thumb/wrist/fingertip focus) after I'm done with this deload period. Will "redline" for a while, rest and see where I am once again.

7-5-10

2010-07-05T12:08:00.001-04:00

AM
OH Press - 46K x 15
Double KB Jerk - 20K x 20
KB Cleans - 20K x 20 R&Lx2 non stop
Stones - 150 -205 x 2 each
Leverage Squat - 210 x 20
Seated Calves - 250 x 25
Vulcan Gripper - #9 x 3 - #11 x 2 - #12 x 1
***Sumo Deadlift - 120K x 3 --150K x 1 - 191K x 1 (420#) ***
Wrist Developer - #1 x x5 --#2 x 5 -- #4 x 5
Ring Rows - BW x 15
Parallelettes - Vinyasas x 15
Rotational Grip Toy - 70# x 8 rotational - 105# x 8 levering

Long walk in 90+ heat - yuck!

Real happy with the DL - it's been a while since I've done that much. Several years actually - since one or the other of my back injuries. I still seem to be around 10# stronger Sumo than conventional - one real nice thing is that I can at least do conventional again - the stones and other Strongman training I did seemed to help my back some.

Worlds Strongest Hands and Gripmas

2010-07-03T18:53:00.000-04:00

August 14th – 2010
Crooksville, Ohio
Starts at 11 AM
World of Grip Worlds Strongest Hands Contest plus Cert Day – Certify on any feat you wish for The Gripboard - Gripcerts – FBBC – David Horne’s Lists etc Bring your own steel etc or make arrangements if you want me to do it.

September 11th – 2010
Crooksville, Ohio
Starts at 11 AM
World of Grip Worlds Strongest Hands Contest plus Odd Lifts – Your choice – Zerchers – Hand and Thigh – Farmers - you name it, we’ll do it.

October 16th – 2010
Crooksville, Ohio
Starts at 11 AM
World of Grip Worlds Strongest Hands Contest plus ??? Depending on circumstances – this one could possibly be held at Seneca Rocks, West Virginia at the campground there. If so it will be combined with some climbing. If not – it will be at my place as usual.

November 13th – 2010
Crooksville, Ohio
Starts at 11 AM
World of Grip Worlds Strongest Hands Contest plus nothing structured. This one is only a couple weeks before Gripmas so nothing extra added except for playing around with the Gripmas Medley items if you want. I’ll have it all set up. Of course we can do whatever anyone wants as well.
Cost is $15 for each World Of Grip event or $37 for all four of them.

December 4th – 2010
Crooksville, Ohio
Starts at 10 AM?
The Gripmas Carol – No decisions yet on events etc but if you liked it before – you should like it again.

If you plan to attend any of these at my place – please let me know on this thread so I can have an idea who is coming and plan accordingly. PS Invite and bring a friend!

Chris Rice - climber511

7-3-10

2010-07-03T12:31:00.000-04:00

AM
OH Press - 43K x 15
Leverage Squats - 310-410 x 10
Pull Ups - BW x 5 x 2
Rack Press - 225 x 5 x 5
Stones - 150# x 5
Seated Calves - 250# x 20 x 2
Rack Pull - 225-315-375 x 5 -- 445-515-585x 1
G/H Situps - BW x 15
2HP 160-180-210-220-230x1 240 x about 3"
Reverse Curls - 30# x 20 - I have a little lateral epicondyle starting
Parallelettes - Pushups x 30 - Vinyasas x 15

I want to start adding in more lower body work gradually - both strength and endurance work. My movement skills are a little better I think - I have instituted what I am calling my "daily dozen" - it's nothing more than a larger set of breathing exercises but covers more of "my" weaknesses.

7-1-10

2010-07-01T14:18:00.001-04:00

OH Press - 40K x 20 - this was a max for 20 reps - I will now add weight and go to 15 reps, work up to a 15 rep max - then go to 10 reps, 5 reps and back again
BB Squat Snatch - 40-50-62K x 3
2 3/8" Axle DL - 125K x 3 easy singles
Stones - 150 x 2 - 205 x 4
DL Conventional Straps - 120-142x3 172K x 2
Ring Rows - BW x 10 x 2
Double KB Jerks - 2x16x25
Rotational Grip Toy - 55# x 10 each way each hand
Shoulders pumped today smile.gif

I received my items from David Horne today for the Worlds Strongest Hands Series - a Vulcan Gripper and a Wrist Developer - very nice!
Vulcan Gripper - Gold Spring x 1&1 --1&2--2&2--2&3--3&3 settings
Wrist Developer - Orange Spring x 1&1 --1&2--2&2--2&3--3&3 settings

Anyone planning on attending at my venue - please let me know.

6-28-10

2010-06-28T13:10:00.001-04:00

AM
OH Press - 37.5K x 20
BB Squat Clean - 40-50-62-72 x 3
Front Squats - 72 - 82 x 3
Leverage Squats - 310 x 10
Pullups - close grip - BW x 5 x 2
Parallelettes - pushups x 30 - Vinyasas x 15
2 HP - 160-180-210-230 x miss - I think I did way to much on my new rotational toy - I played quite a bit with it the last couple days - wrists feel tired
Keg Carry - 120# x 90'
Seated Calves - 230 x 25
KB Swings - 28K x 20

I'm feeling a little beat up and tired - I need to start eating better. My elbows have been sore for a month or so - time to start so extensors work I think. My shoulders have been feeling better lately - I think the ring rowing and the OH press work is hitting whatever it was that needed hitting. I'm enjoying the work on the parallelettes - I do a good bit of movement stuff I don't write down because it doesn't really have a name but I'm getting a little smoother on stuff.

Paradoxical Deloading: Inch+5 lbs. on Finger Side

2010-06-27T20:32:00.006-04:00

Tried 218 w/ the axle 1HDL a couple times beforehand, but lift was unbalanced somehow so I didn't complete them.

The Inch pull was a PR with this weight, but I was disappointed somewhat as I was hoping for a full lift. I'll probably only do a few lifts grip-wise over the next couple weeks before I start training hard again.

6 - 24 & 26 - 10

2010-06-27T11:18:00.001-04:00

6-24-10
AM
Overhead Squat - broomstick x 50 - interesting smile.gif
Overhead Press - 30K x 20
Axle Clean and push press - 35-57-62K x 3 --67-72K x 1 Right wrist hurting
Rack Press - #36 -- 225# x 5 x 2
KB Snatch - 16K x 10R - L - R - L -- 40 total
Leverage Squat - 310x10 -- 210 x 10
Pull Ups = close grip - BW x 5 x 2
Stones - 150# x 5
***2 HP - 160 - 180 - 210 by a triple ***
2 3/8" Axle DO DL - 125K x 1
COC Trainer - #1 x 10 CCS reps R and L
Patallelettes - 10 Hindu Pushups - 10 Slider pushups - 10 Vinyasas x 2

Walked 30 minutes

6-26-10
Overhead Press - 35K x 20
BB Squat Snatch - 30-40-50K x 3
One Arm KB Jerks - 24 - 32K x 10 R&L
Stones - 150 - 205 x 3
Ring Rows - BW x 8 x 2
Parallelettes - 10 Hindu Pushups - 10 Sliders - 10 Vinyasas
Wrist rotations on new little thing I made - 45# by 10 each way each hand
About an hour of Highland Games throwing with Sean (my son)

6-22-10

2010-06-22T11:50:00.001-04:00

AM
Overhead Press - 30K x 20
BB Squat Clean - 50-60-70x3--80K x 8 singles
Stones - 150#x2 -- 205#x5
Leverage Squat - 310# x 15
2 3/8" Double Overhand DL - 105-125-135K x 1 goal is 143K or 315#
Seated Calves - 220# x 25
Ring rowing - BW x 15
Push Ups - parallelettes - BW x 30
AA Grip Machine - 125#x25 reps - fatter foam pad under thumbs makes it a bit harder than before

30 minute walk

IronMind Rolling Thunder Attempt: 240 in Plates (app. 247 lbs. total wt.) : older, seasoned handle

2010-06-21T09:07:00.000-04:00

6-18-10

2010-06-18T11:48:00.001-04:00

6-18-10
BB Squat Snatch - 30-40-50-x3 --62Kx1 snatches felt off today
Double KB Jerk - 24K x 15
Leverage Squat - 355 - 400# x 10
Ring Rows - BW x 12
Stones - 150x2 -- 205 x 4 - felt heavy today - went up fine - maybe a mental thing?
*** 2 HP - 180-200-210-220-235# x 1 (full pull) ***
Easy Lever work
Some Abs

Pretty happy with the pinch today - it felt really locked on.

47.5 lb. Blob by the Face

2010-06-16T19:06:00.007-04:00

This lift is fairly easy for me to get off the ground, but really tough to finish off. I dropped it so many times at knee height and above; it's been really frustrating.

I find it easier to give up some thumb contact in order to get a longer finger stretch. My thumb joint skin keeps ripping after a few attempts even though I've been using extraordinary amounts of chalk.

This will probably be my last major grip workout before my annual pilgrimage to Sorinex.

Only 170 days until Gripmas! I wonder what the events will be this year?

It's been a while

2010-06-16T11:20:00.004-04:00

It's been a while since I posted anything - no excuse - just a case of the lazies is all. Haven't done anything special since the Strongman comp. I had a few good pulls on the Euro pinch - 220# for a double and 240# up about 6" or so. I'll try to get back in the groove.

6-11-10
Teresa and I went down to visit for a few days with Weldon, Lori, Gracie, and Cora. It was a terrific time. We all (well not the kids) went into Richmond and rented (Weldon’s treat) Segways – WOW – what a blast to ride around on. If you ever get a chance – try one out! We did a little workout while there – tried to help Weldon learn the full squat snatch. He has a good pull but needs to work flexibility and positions like most people starting out. He has real strong legs so he should be fine when it starts coming together a little. We all played Softball Sunday (I sucked) – it’s been years since I played but it was fun. A huge Thank You to the Stogsdill’s for putting us up – you have a lovely family and group of friends – we had a great time!

6-16-10
AM
BB Squat Clean – 40-50-60-70Kx3—80x2—90x1
One Arm KB Jerks – 32K x 10 R&L – 36K x 5 R&L
Leverage Squat – 355# x 10
Rack Press - #36 – 225x5x2
Stones – 150x3 – 205x3
AA Grip Machine – 125# x 20
Push Ups – paralellettes – BW x 30

I need a carrot to chase – I’m just not motivated to work hard right now. Either my body is trying to tell me something or I’m lazy at the moment. I think I’ll just relax and go with it until I feel like pushing harder – heal up a few things maybe.

Air with 240 in Plates (app. 247 total weight) on the IronMind Rolling Thunder (old handle)

2010-06-12T20:30:00.008-04:00

I think I will get this weight next time I try it. I trained plate curls and plate wrist curls on Wednesday to the point where I feel like I have shin splints in my upper wrists now, but wanted to try the RT because I felt strong.

Next, I tried the Inch with +5 on the finger side, but it spun out just before mid-shin.

Attempted wrist roller "roll with two hands, hold with one", but not very strong today; it was in the 90s and very humid so I got zapped pretty quickly and didn't notice I'd ripped a callus until after I finished.

Early Summer Update

2010-06-10T21:41:00.007-04:00

Recent highlights:
Inch: have done a couple full pulls w/ no bounce from mini-tramp; typically above knee height (video above).

Pinch: 47.5 lb. Blob by the face to almost knee height.
2HP: up to 130 lbs.x20 reps for two sets, will go up to 135 next time. 2HP at 48 mm strangely feels good for one workout and too narrow the next. Feel like I'm improving. I am weaker with a gap between hands (like a lot of the top guys use), but will try it some more.

Crush: haven't been doing grippers, but still almost closed the filed #3.

Wrists: have overworked a bit, near the point of injury (left wrist felt like it was getting tendonitis) and backed off for several days. Starting some plate curl and plate wrist curl work now as well to further strengthen wrists.

235 in Plates (app. 242 lbs. total wt.) IronMind Rolling Thunder Attempt: older, seasoned handle

2010-05-29T20:37:00.005-04:00

235 in Plates (app. 242 lbs. total wt.) IronMind Rolling Thunder Attempt: older, seasoned handle

218 Axle 1HDL att.
213 Axle 1HDL att.

I missed 215 in plates on the new handle (actually had more air last week), so I decided to switch handles and see where I was with the old, seasoned handle. I guess the levering work I've been doing is helping after all.

I also got 213 on the axle 1HDL to ~knee-high and pretty close w/218. I did this after the RT work, figuring if I got close to what I did in training for Gripmas, my RT gains on the new handle were less likely to be illusory (due to seasoning). I did as well or better than I did fresh for the axle 1HDL in the past.

Here's the last two week's Rolling Thunder lifts; 205 in plates on the new-style handle on 5/22 and 235 on the old, seasoned handle on 5/29:

16 lb. Sledge Attempt

2010-05-26T00:48:00.017-04:00

Sledge/Wrists:
I am aggressively attacking this weakness. Lowered the 16 lb. Sledge under control for the first time, form was fair. Lost it to the side in the transition to the upward movement; will be glad to put up video if anyone wants to coach/critique.

Inch:
Worked up to 205 in plates on the new-style Rolling Thunder; got air w/215. I knew it was going to be a great workout when I heard a neighbor playing "Hell's Bell's" during my warmup sprints.

"I'm a rolling thunder, a pouring rain
I'm comin' on like a hurricane
My lightning's flashing across the sky"

May try old handle next time. Just started doing one-handed holds (after getting it in place w/ 2-hands) on the 2.4" PDA Thug wrist roller. Inch pulls off mini-tramp were not so good this time.

Pinch:
Euro 2HP: Am up to 120 lb. for two sets of 20 reps. @48 mm, will go to 125 lbs. next time. Am experimenting with rotating hands slightly inward as it seems stronger than outward or straight down. Blobs were off a bit.

Central Ohio Strongman Classic – 5-22-10

2010-05-24T10:28:00.001-04:00

Teresa and I arrived around 9 AM and I signed in – paid my NAS membership – and weighed in. I weighed 218 fully clothed with fanny pack on – bag of food stuff in one hand and my coffee in the other. My weight wasn’t worth worrying about to me (I was 210 that morning at home). I was pretty apprehensive before this one – all the events were pretty new to me and while others talked about the contest being light – I knew parts of it were going to tax me to the limit. Once I actually got there, I settled down some – a fairly normal reaction to competition for me – I always feel like I’m going to throw up before hand. I hung out with Nick and Stew and starting working the crowd trying to find my fellow Masters competitors. I ran into a few people I knew from other places and met a bunch of new people. This bunch of guys seemed like grip guys – really friendly and open – a good bunch. We had 80 competitors all together. There were 4 of us in the 200 to 231 Masters class – one 41 – one 44 – me at 61 and one at 64 years old – they all were great guys. It was really fun to have someone my own age to compete against – he has been doing Strongman a while now and was darn tough! The two young bucks were out of my league.

Log Press – 10” log I think they said – my weight was 190# - My plan was to give it a shot or two and see how close I was, then stop and not wear myself out if it didn’t look good. One guy in my class scratched and the other two both went before me and did several reps each so getting one rep would have been nice but it was not to be – close but no luck. Tied for 3rd.

Axle DL – 340# - I managed 14 reps which I was really pleased with. I finished 3rd here. The other guys did 12 – 16 – 19.

Tire Flip – 435 and 550 I think for 30 foot. Anson’s (and others) advice of taking a wide grip really made a difference as did my grip strength. Many people struggled because it was hard to get very much finger under the edge of the one tire. I had only done 7 flips ever before but my only problem turned out to be simply running out of gas, not getting them over. Third again.

160# Keg x 4 x 30’ with runback in between plus 175# farmers x 30’ x 3 (2 turns). This had originally been 45’ and thankfully they shortened it the day before the meet. I was real happy here – I thought I did well on the kegs and only dropped the farmers once when I got my feet tangled up on the second turn. Third again so at this point I had a lock on 3rd place and was a mile out of second.

Stones over bar (48”) – my plan was to try for 4 with the 230# stone and then switch to the 170# but the people I watched try to switch took too long with the way they had the stones placed back away from the yoke. So I did 4 and on the 5th with the 230 I got over onto my toes and about dropped it forward - I got it back into position but was just too gassed to finish it as time ran out. Tied for 3rd but felt good as the younger guys in my class only did 5 and 6.

It was a long day and by the end I was trashed. My body feels like a train wreck today. I was very close to being sick last night after the meet – just over extended on muscles and CNS.

New Model IronMind Rolling Thunder Attempt: 205 in Plates (app. 212 lbs. total wt.)

2010-05-22T21:06:00.005-04:00

Video

2010-05-21T17:01:00.002-04:00

5-21-10
Tomorrow I am doing my first Strongman competition since sometime in the 80s. My goal is simply survival of the whole thing. By Strongman standards it is no doubt light but by old man standards it seems plenty heavy and hard. Events are
10" Log - 190# for reps - yeah right :)
Axle DL - 340 for reps
Tire Flip 435-550# - I have 7 total flips of any size tire ever
Medley - 4 - 160# kegs then 175 per hand farmers
Atlas Stones over a 48" bar - 230# - 170#
I've been training for it about 7-8 weeks and have done event training 3 times - I don't expect much except a good time.

Hammering the Wrists and Inch Training

2010-05-17T06:26:00.011-04:00

Levering: have been doing extra light work with this when I can and it seems to be helping. At the beginning of the year, levering the 12 was the goal-but that came relatively easily so I'm working on the 16 now. It's weird how it felt so crazy-hard to even try to hold the 12-pounder in position to start the movement at the beginning of the year, and now with the 16-pounder it's still hard, but not daunting at all.

Wrist Action Plan: I think I'll keep hitting the levering hard for a few more weeks and then rest and try the 16-pounder to see how close I am and determine if I want to keep the specialization going in the same direction.

Pinch:
2HP 48 mm: Did 112.5 for two sets of 20 (first was extended set, second was a good one-got a better feel/texture) so I'll use this weight again until I get 2x20 good reps. Worked on Blob facelift and some normal Blob work.

Pinch Action Plan: Keep increasing weight until I feel a stall coming, see where I am for single reps and then train on 44 mm for a while, then re-evaluate. I may want to increase volume in some way before then.

Inch:
Worked off mini-tramp. Using no bounce at all, I pulled w/ +2.5# on finger side, got some full pulls and above the knee on others w/ the bell only and no bounce; I was surprised a bit by this. By the time I got it to the top I was almost dropping it and just following it down, would like to improve that. Added 2.5# on thumb side to increase rotation and got it to mid-shin.

The tramp's springs are pretty dead-feeling, not reactive at all, so I'm not exactly sure how much it is helping. When the DB slips out of my hand, the tramp reacts with more of a squishy action than a real bounce.

Inch Action Plan:
From here, I may:
-shoot for more quality reps/holds on the tramp.
-add weight to the thumb side during the mini-tramp work.
-try to lift up incrementally before the actual lift to reduce any help I'm getting from the tramp
-increase the ROM by somehow upping the height of my feet before I pull from the tramp.
-start working my thumbs some more during the week and try to maintain current level-then rest a week or more and try the Inch from the ground.

Maybe the hammer work is the key for me as the body doesn't like to have any weak links-and that could also be the reason why the hammer work is going so well.

I don't taste blood yet, but Moby Dick (the Inch) is in my sights.

Finally "Grokking" Levering

2010-05-09T21:49:00.008-04:00

I'm putting highlights of recent training again rather than workout details. I may go back to my former style when time permits.

Levering
I am finally showing signs of getting the feel for training this. Until this year, I was only doing prehab style sledge training due to elbow and wrist issues. Now that I'm going heavier while also increasing the lighter work, it seems that both my elbows and wrists are better than ever. I decided that I was going to take levering as far as I could and not worry that others' wrists (you know who you are, haha) are 2x bigger than mine.

I'm still moving too slowly and awkwardly, which is a good thing because I'm approaching decent weights with less than optimal speed and movement, so there should be an opportunity for a lot of easily-gained latent improvement. One key element has been to embrace the pain as welcome and necessary during the down-up transition while doing reps.

I did a couple of pretty good attempts with the 16-pounder today, lowering it under full control until the last eight inches or so (hard to tell exactly, but at least I've started training with the 16), which was a surprisingly good effort for my second time with it.

Pinch
Did 112.5 for two sets of 20 (but as extended sets) so I'll use this weight again until I get 2x20 good reps. Worked on Blob facelift again.

Inch: Worked off mini-tramp, felt "off". Struggled w/ +7.5# on finger side, but seemed to get stronger as workout progressed and actually got a full pull w/ +5# on finger side (less weight is harder due to increased rotation towards thumb side). Noticed that a bit faster pull with a more explosive squeeze seemed to help-it did this time anyway.

Shoulder Still an Issue, but Improving in Some Areas

2010-05-02T15:45:00.014-04:00

I've been working a lot and busier than normal, so I'll just put a few highlights of the last few weeks rather than the full workouts.

Wrists:
I am pretty close to picking up the 12 lb. sledge from the ground (rear lever?) with the head behind me-wife said it was a good lift, but I want to try it on video soon to see for myself, surprised by this improvement. Did a "normal" lever to head w/ the 12 plus a 1.25 lb. platemate and almost got it w/ +2.5 lbs. I'm finishing each wrist workout w/ lighter weights for a lot of reps. I just started trying the 16-pounder today while doing some yard work (as a break). I think I should be able to lever it to my nose this year, which would be a nice improvement in one of my weak areas.

Grippers:
not pushing hard on these now, may get interested again soon-or not.

2HP:
I've been working at ~48 mm for reps (have always done 54 before, but thought this width would force more palm involvement). I'm trying to use more palm on as many reps as possible (fingertips try to take over), working for speed as long as I can maintain it. The narrower repping-out has seemed to help, perhaps it is building a better base and a neuromuscular groove. I may make a run w/ 44 mm after I feel that I've done enough w/ 48, my instincts are telling me that training with a slightly more narrow width is helping.

Most recently I did 110 for two sets of 20 reps. Also had a weird experience a couple weeks ago w/107.5-while doing reps in the rain, my LH slipped off partway through the set as the device apparently got too wet in that area. Here's the kicker-the weight was on the way up and it seemed like my RH reflexively grabbed harder, as I was able to finish the rep and lower the weight fully under control. This surprised the hell out of me, one of those peak experiences.

Also, I was still able to pull singles up to 180 after two sets of 20 with the light weight, which made me happy, something must be working. In my experience, usually if I go to near-failure I'm not going to be able to successfully add much weight at all and complete singles that close to my old max.

Another thing I've learned is rain (a little moisture perhaps) plus chalk seems to make a better pinching texture than drier conditions.

I've also been doing a little work towards getting the Blob by the face. With a hand span of ~9 inches, this is a very big stretch for me. The 45 is easy for me by the face, it feels easier than the normal way as my hand seems to lock nicely over the edges.

Inch DB:
Have been stuck at +7.5 lbs. of platemates on finger side at mid-shin. I may try mini-tramp pulls for a while so I can get successful pulls with that weight and lighter (hopefully soon with the DB only and no bounce at all), and switch back to lifts from the ground after some success. I may have to do some type of thumb-centric work for a few weeks to see if that is enough to get me there or at least closer. I'll "taste blood" when I can get a pull from the ground w/ 5 lbs. or less on the finger side (paradoxical deloading-reduces rotation towards the thumb).

4/17/2010 Strength test

2010-04-17T23:06:00.002-04:00

Body weight is down to 269 lbs.

Tested bench press max 275 lbs probably could have squeezed out 5 more lbs maybe.

benched 225 lbs for max reps got 10

thumbless rolling thunder deadlift 200 lbs right and 190 lbs left

max chinups 9

gripper #3.5 (174.5)right, Elite(159)left

Shoulder Improving

2010-04-17T21:17:00.002-04:00

I've gotten some very good results using "shoulder dislocates". I'm still not 100%, but am much better.

Tues 4/13
Grippers: closed 155.8# COC #3 RH and did my best effort yet w/ filed #3. Sweep felt crazy-strong after taking time off. LH: pretty good efforts w/ RB240N.

2HP: 105 lbs. x20 reps | 105 lbs. x20 reps

Saturday 4/17
Inch paradoxical deloading): RH+15 finger sidex 1 rep | +12.5 finger sidex 1 rep | +10 finger sidex 1 rep | +7.5 finger sidex 0 reps (mid-shin)|
LH: did OH-assisted lifts

Axle DO DL: 310 lbs.x 1 rep | 310 lbs.x 1 rep | 310 lbs.x 1 rep |

Rolling Thunder Pullups: BWx8 | BWx8 | BWx8 |

Shoulder Injury; Taking Some Time Off

2010-04-08T19:13:00.003-04:00

R shoulder has hurt for about a week. Believe it or not; I apparently did it doing yoga or yard work. I tried some grip, but noticed it seems to be shut down, so I decided to wait until I'm feeling ready to go again. I don't think it's serious and I may be ready to go this weekend, but I'm not going to force it.

I have been doing some leg/ankle/mobility type work and a lot of activity in the yard trying to get it in better shape; getting some "bald" areas to grow grass is time-consuming.

re: my filed 150# COC #3: "BTR" wasn't happening last time I tried. At best, I would have shut it if it hadn't been filed. This gripper feels harder to me than my #3 that is over 5# more RGC-wise, because it is wide and harder to set. I may need to put it in a choker for a while to get used to the extended range.

Thanks for the great posts Chris!

Eaton, are you training?

4-3-10

2010-04-04T11:42:00.001-04:00

4-3-10
7 AM
Went over to Steve Slater's to try the Strongman events.

Started with log - a 12" log with base weight of 88#. Several reps with 88 - several with 138 - a few with 168 - two singles with 176 and then a couple singles with 181 - these weights may not all be exact - they were popping plates on and off and calling out weights - the 181 is correct at least. I was real pleased as I now think I can get at least one with 190#. I really don't want to "bomb" an event completely.

Axle DL - we didn't go for reps today and that was fine with me - I can train this one at home. I did do a 356# double overhand DL though that I felt good about - Axle was a solid bar.

Keg and Farmers. What sick SOB came up with this thing anyway? We had a 200# keg and 200# a hand farmers. I managed all 4 trips with the keg in I think 2:20 - sucking wind like a bellows! There was no way I was going anywhere with the farmers without oxygen or something. I was real happy just to finish the kegs. I really need some more fitness for this stuff.

Tires - We had a 450 and a 550. I was only concerned about learning technique so I worked with the lighter tire - and besides I was still trying to recover from the kegs and was beat. I never felt anything in my biceps so that was good anyway.

Stones. I'm finding that I enjoy stones - I suck at them but enjoy them. I did 210# to several different height platforms - maybe 8 singles. Then I loaded a 235# stone to a 48" platform for I think 5 or so singles. Then I tried a 250 stone and just missed the 48" load - short by maybe 6" or so. I want to try it fresh some time. Then I went back and did the 210# for two sets of triples. By now I am toast! Talked to everyone for a while and headed home. I don't know how I'll feel tomorrow but I'm OK now other than tired - nothing hurts much. A little low back from the log - I need more practice on it - a lot more - leaned back too far and it's not used to that. Darn log is tougher to balance overhead than a bar - I need to get used to that.

The next two Saturdays are track meets but then I hope to get up to Team Boss with Nick and learn some more and get in another event day. I have a long long way to go and a short time to get there.

The other stuff

2010-03-31T12:13:00.000-04:00

The other stuff - I've had a few questions and requests lately

I have been listing my workouts on a fairly regular basis now for quite some time. But there is also a lot of stuff that gets done, that I never write into the log.

• My Daily warm up – done on both workout and non workout days in the morning but also just before a workout.
Deep Breathing exercises while doing
Ten Snatch Grip dislocates with a PVC bar (moving grip in each breath) then
Five Standing Backward bends with dislocates to
Ten Forward Bends with exhale and head drop at bottom, then inhale to rise to (keep snatch grip of broomstick during this)
Twenty Overhead Squats to
Five Side Bends each side with hands together overhead then
Five Upwards and Downwards Dog

I hold various “Bandas” or locks while doing them. (look it up if you don’t know what these are)

Some days I will do breath holding and others I might do vacuums – I change things around often. I also practice backwards breathing on occasion. (look this up as well)

I always do it (or at least a short version of it) once but if I’m still stiff – I may do it all or part of it again. It’s a sort of moving meditation as well. That’s a lot of breathing to do and keep the breath slow, steady, and deep. Doing this in slow motion and extended breathing is a workout in itself, believe me. I absolutely believe this has shown value for me. There are times when I will do Tai Chi or Ashtanga Yoga instead. For whatever reason I enjoy doing yoga in the morning and Tai Chi before going to bed. Neither is done daily or even weekly but I will take spells and do each regularly for a while – I know I should do the Yoga on a more regular basis but I don’t.

Inverted breathing movements (regular and backwards) are also done on occasion and should be done more often.

• I walk almost every day – just a few miles at a moderate pace – throw in a short sprint or two now and then – usually on an uphill.
• I climb every Thursday evening during the winter months at the climbing wall here in town.
• I used to do a lot of 5 minute sessions on the Concept 2 but Sean borrowed it so not recently.
• It’s not unusual for me to be out in the garage and do a set of chin ups, or a set of something else. No rhyme or reason for the choices – just seems like the right thing to do at the time.

I know it sounds like a lot but it doesn’t take all that long and of course you should develop your own routine of movements – it’s the breathing aspect that I think is important. Give it a try.

3-31-10

2010-03-31T11:08:00.000-04:00

3-31-10
AM
BB Squat Snatch - 30x3-40x3-50x3-62x2-72x1 These were feeling good so I went for the 72K lift and got it ! A good training lift for me - actually a pretty good comp lift for me
Axle DL - Straps - 320# x 8 reps in 45 seconds - might have managed one more but I was gassed
Double KB Jerks - 2x24K x 15
G/H Situps - 45# DB x 15
AA Grip Machine - 150# x 40 reps

Still pretty sore and beat up from the Leverage Squats on Monday.

3-29-10

2010-03-29T15:59:00.001-04:00

3-29-10
AM
BB Squat Cleans - 30-40-50-62-72K x 3 - 82K x 3 singles - took the last one overhead with a push jerk

***** Leverage Squat - 462# x 21 reps ***** -20 reps was a goal I set a while back after watching Andy Ruse do his amazing set of regular back squats with this weight. Now what I did is absolutely nothing like what he did and I know that. But this was a real serious set of squats for me - I had to dig deep to make them. The weight on the apparatus was 462# but the weight on my shoulders was around 350# so perhaps saying 350# for 20 is more accurate. Pretty happy to have that out of the way - the soreness lasted from workout to workout even though they were a week apart. Next goal on them is like 315 for 30 reps - maybe a different kind of sore?

Ring Rowing - BW x 10 x 2
Stone to chest - 150# stone by 10 singles - short break in between - tried to do everything as correctly as possible - pretty easy.
Seated Calves - 230# x 30 reps

The leverage squat kicked my butt and I didn't have much left either physically or mentally after them.

Grippers & Wrists on the Weekend

2010-03-28T20:11:00.002-04:00

3/27/10
Axle NG Bench: 148 lbs.x 3 reps|148 lbs.x 3 reps|148 lbs.x 3 reps|148 lbs.x 3 reps|148 lbs.x 3 reps. This weight feels light enough to be sure I'll get the reps but heavy enough to get used to the movement. I don't have a good groove yet (I haven't done any benching other than a few reverse attempts for about 25 years) and am still figuring out hand placement. One disadvantage of doing these outdoors is that I don't have a ceiling to look at to help line up the reps. I may try these w/ the oly bar next time.

Grippers
-RH Eaton's Choked 188.9 BBSE: closed first attempt, near misses and forced shut four more attempts. I really wanted to try the #4, but decided that I'll wait until I can get at least three consecutive closes with the BBSE.
-tried the 3.5 and filed #3 twice, tried to do some BFNs for the first time.
-LH: Closed RB210 and BBSM, missed attempts w/ RB240N

3/28/10
-Levering (light)
-Weaver Stick (light) front and rear
-Axle Thumbless Reverse Curl+Axle Curl: 73 lbs.x 5 reps+5 reps|73 lbs.x 5 reps+5 reps|73 lbs.x 5 reps+5 reps
-Plate Wrist Curl: RH 25 lbs. x 10 reps|25 lbs. x 10 reps|25 lbs. x 5 reps|
LH: 25 lbs. x 5 reps|25 lbs. x 5 reps|25 lbs. x 3 reps|
-Neck and Ab work

Chris Rice Signature Edition Weaver Stick

2010-03-27T23:05:00.006-04:00

Chris Rice made and signed this Weaver Stick for me; it is a gift only a grip geek could love. Not as rugged-looking as a sledge, but capable of producing unforgettable pain. Thanks Chris!

For those that have never heard of this grip tool, it is a leverage lift that has been contested both to the front and the rear. The stick has weight attached to the far end, opposite the hand, and the lifter raises it from a platform (without any rocking) and attempts to lift it above parallel under control. This is a very humbling lift; I believe David Horne holds the world record with a weight of 16.77 lbs. to the rear.

Sprinting, Grippers and a few Random Thoughts

2010-03-27T09:14:00.008-04:00

3/23/10
-15 40 yd. sprints, legs feeling more "bounce". Will I be able to recapture some of my youthful speed? I'm hopeful...

-I do like sprinting as part of my warmup because it allows me to bring up my level of arousal to an optimal level in a more precise way (for me).

-ankle flexibility & other squat-related prehab

-155.8# COC #3 I swear I came pretty close to a click or grind as I really did well on my attempt here.
-New COC #3.5: better than expected; very, very hard but not intimidating or brick-like; first time I ever tried a non-choked 3.5.
-Choked 188.9 BBSE: Missed 2x.
LH: Closed RB210 and good efforts w/ RB240N (~135#?)

I think I need to do choked grippers and MM-set on different days or in cycles as I lack explosiveness after using the MM set on #3+-level grippers and then going to choked.

-Axle DO DL 308x 3 singles
It seems I do better when I focus on moving the bar faster. I'm guessing what happens is that I'm not able to express the full strength of my hands because my hand strength vs. overall body strength is atypical. Moving faster on Axle Do DL may favor stronger hands vs. body, like moving slower may favor a stronger body vs. hands. I haven't done these for a long time, but have no DOMS as of 3/25. I focused on keeping my elbows straight at all times (thanks Brent!)

-Inch: learned it's not good to try this after axle, at least not for me.

3/25/10
-Yoga: One hour

-Sprints: 10 reps (app. 40 yds.) Achilles has been feeling better with more ankle work (thanks Chris!)

-New COC #3.5: Very hard for me to set, but 1 of my 3 attempts gave me hope as I was about 1/2" away. I fumbled the set badly on one attempt and didn't get a good look at another.
LH: way off, RB210 was best, but barely

Since I've closed harder grippers than a typical 3.5 in a choker, it is just a matter of time, improved technique and effort. In other words, I'm still getting "newbie" gains in grippers because my setting technique (and setting strength) is still slowly developing session-to-session despite a very small number of attempts. I'm slowly getting more interested in grippers, but mostly because I think I can go surprisingly far with them if I ever put my mind to it...

2HP: 105 lbs. x 20 reps (extended set)|105 lbs. x 20 reps (extended set) Not feeling good on these tonight, will keep this weight the same until I finish the sets correctly.

It's good to see Eaton posting again as he is a fascinating character. I hope his interest in AW fires up his training, as a loss in AW is more "personal" than most any type of grip contest or grip feat-related setback or defeat-in fact, it may be the most "personal", man-to-man, primal sport of all that do not involve traditional combat. It'd be fun to see John improving due to strength increases rather than technique refinements (I'm sure he'd say the opposite about me...). Keep the good stuff coming John.

I'm also learned a lot about the mental part of sports from spending more time with Chris Rice during my visits. He may joke about age from time-to-time, but I don't see any fear in him re: trying new things or much of anything really, he has a great perspective as he balances his love of sports and activity with a fierce but quiet competitiveness (perhaps primarily with self?).

I'm not sure what draws such interesting and likable people to the odd "sport" of grip competition?

Grip and Armwrestling training

2010-03-26T16:12:00.002-04:00

3/24/10
Multiple Inch attempts and pulls w/ finger assist
dead lifts with normal 50lber either hand, then some lifts w/ 47.5lb and 45lb.
A little air from Josh's fatman left-handed.
16k kettlebell snatches numerous reps concentrating on form for now.
3/26/10
big blue iron woody band pulls attached to chinup bar on power rack elbow on hyperextention pad for armwrestling pulls. numerous reps on this.
Brother Daren showed up and armwrestled him letting him have the advantage each time.
No problem doing whatever I wanted with either hand. Shocked him.
Next time I will have him use two hands to tire me out then arm wrestle him.

3-19-10

2010-03-19T13:19:00.001-04:00

3-19-10
AM
First attempt at the Strongman events - with the equipment I have anyway. I went light and it was still tough - conditioning more so than strength. The kegs and farmers carry had me really sucking wind. It might have helped if I had taken some rest between events but I only took 4 or 5 minutes in between - thought it would work the lungs a little more - and I was right smile.gif. Lower back is tired now.

BB Squat Snatch - 30Kx3--40x3--50x2--60x1
BB Clean and Push Press/jerk, whatever overhead - 60Kx1--70Kx1--80K x 3 reps in 60 seconds - went better than I expected
Axle DL Straps - 120K (264#) x 14 in 60 seconds
Keg Carry - 120# - 140# - 120# - 140# x 45' with WALK back - no rest - then
Farmers with 105# DB - 45' x 3 - was able to run thru these and then collapse in a heap - didn't time this but it took a very long time - I kept trying to find some air
Sandbag to chest - 130# x 10 reps in 60 seconds

All in all I was pleased except for the conditioning - that needs some work for sure. Much lighter weights than I need but a start anyway.

Ankle Flexibility Work and Some Grip

2010-03-18T21:36:00.006-04:00

3/17/10
Sprints: 5 reps, good
Did lots of BW squats, jumping and ankle flexibility work between grip work. Feeling a wee bit more athletic/explosive.

Reverse Axle Curls (thumbless): 68 lbs.x 5 reps|68 lbs.x 5 reps|68 lbs.x 5 reps|

Axle Curls: 68 lbs.x 5 reps|68 lbs.x 5 reps|68 lbs.x 5 reps|

50 lb. Blob: did three sets of two attempts w/ each hand: RH ok, LH weak. Tried slick-painted Blob, no air (felt a bit like Wade's)

50 lb. Blob: attempted some RH facelift forced reps and mini-tramp bounces.

3/18/10
Palm muscles crazy sore; maybe from the high-rep pinch the other day?

Yoga: One hour

Sprints: 7 reps, felt great

Narrow-grip Axle BP: worked up to 158x3 reps and dropped weight to do reps. I was surprised how good and light these felt, considering that I do very little BP-like work. I'll see how the shoulders feel over the next few days and if they're ok, I'll work on getting the optimal width dialed in. I like doing reverse grip, but a spotter is always necessary once the weight gets at all heavy and lifting off is a big issue.

Levering: just missed 12 lb. sledge+ 1.25 lb. platemate 2x RH, went out of groove to the outside. Also did a bunch of reps w/ 6 lb. maul. Levering is slowly feeling "normal".

Weaver Stick (Chris Rice signature model, will upload a pic): did a bunch of light reps to the front and back.

Pronation and Supination: worked hard

FInished w/ many levering reps w/ fat sand-filled wiffle ball bat.

Inch and Euro-pinch Workout

2010-03-16T21:25:00.008-04:00

RH: Inch DB+ 17.5 lbs. on finger side (paradoxical deload): 2 reps| 2 reps| 1 rep
LH: 3 sets of 2 OH assisted reps reps. Hold feels pretty good at top, but am not good from ground at all LH.

2HP (speed emphasis): 100 lbs. (implement+old York collars, pipe and clamps weighs ~60 lbs.+40 in plates). x 20 reps|100 lbs. x 20 reps|100 lbs. x 20 reps|

I dislike losing the hour every spring, messes me up for a week or two usually, but wanted to do some type of workout.

My elbows didn't get too sore from AW on Saturday. I'm over-cautious about messing myself up, but since it's adjunctive work rather than my primary focus, keeping my ego in check is probably a good thing.

Can you believe I've had two people suggest I enter strongman comps during the last month? Me? I guess they have 175# and 50 y.o.+ classes now.

Arnold Trip; "Strongman" by Zachary Levy

2010-03-14T11:45:00.010-04:00

My wife and I went to the Arnold for the first time, it was a great experience. Thanks to Chris Rice, Teresa and Sean for the hospitality as we felt like members of the family.

John Eaton also stayed there, and, as always, was a constant source of amusement. He always amazes me with his knowledge of many technical things related to the sport and other areas that might surprise you, like massage tips and tricks.

Chris helped analyze my troubles with squatting and found that the main issue seems to be ankle flexibility-but he said there was hope for me. He also analyzed John and found that he moves very well and that his main issue is laziness, what a surprise!

I tried the GNC Grip Gauntlet and closed the #2.5 and #3 gripper. I couldn't do anything with the RT, the handle really seemed to be a tough one. I got air with the Blob after many attempts, but it was ridiculously slick and mostly stayed on the ground (Stew Rosendaul got a full lift!). I think even at the top of my game I would have missed the Blob as I've never felt one that was so slippery. It was great to meet Wade Gillingham for the first time, he was humble, thoughtful and likable.

I got a t-shirt for lifting the Con-Cret creatine ball/stone. It felt easier than my 28 lb. shot. I asked if they had a harder ball/stone, but they claimed that was all they had.

I watched most of the Mighty Mitts and thought the "grip guys" represented themselves well against the strongman-types.

We took a lot of pictures and I might post some later. My wife had more tolerance for the crowds than I did. I would recommend the experience for anyone interested in strength sports, as they had many sports represented in one way or another, including competitions.
----------------------------------------------------------------------------------
Strongman
On Friday night we went to the movie "Strongman", a cinéma vérité documentary about the life of "Stanless Steel". I highly recommend this film to anyone, especially those that have an interest in strength or dysfunctional relationships. It is a sad, painfully intimate but very interesting story about a man with one foot in a fantasy world of potential unlimited success that never quite falls into place and the other in an inescapable reality of entropy and disillusionment.

We met the director, Zachary Levy, after the film and he really seemed to understand and love grip and related feats of strength as well as Stanless Steel the man. There were a few great feats of strength done in the film, but it mostly seemed to focus on the love of Stan and long-suffering Barbara and the other odd characters that make up Stanley's family.
----------------------------------------------------------------------------------

On Saturday night our group (including John and Chris) went to Nick Rosendaul's home for a grip-together that included "grip guys" Nick, Stew, and Sean Dockery as well as Chad Woodall, Mobster, Jedd, Zach Coulter and Josh Dale. Chad and Jedd each did a near lateral raise with two fatman Blobs. Mobster did some crazy wrist-curl-like toying with the Gracie Bell, Chris did a unique anvil lift and Nick did a Turkish get-up with my wife. Strongman stones were lifted, Blobs were lifted and dropped, steel was bent and twisted and a great time was had by all.
----------------------------------------------------------------------------------

Saturday 3/13/10
I just did my first training of any kind since returning from the trip. I did a few sprints and some BW squats and related mobility work. I tried some grippers, but seemed to be way off in my set and explosiveness; I've noticed that happens sometimes right after a contest or other major griptogether. I stopped by AW practice for the first time since last summer and did some light work on the table, it was good to see the guys again. I hope to do this at least 1-2x per month whether I ever pursue AW or not because it seems to work the lower arm in a unique way.

3-13-10

2010-03-13T14:38:00.001-05:00

PM
BB Squat Clean - 40-50-60-70x3 80Kx 1 Stopped because of wrist pain
DB Bench Press - 50-60# DBs x 10
Sumo DL - 110x5--120x4--132x3--142x2--152
Neutral Grip Chin Ups - BW x 12
L - Sit leg spreads - BW x 20
Formulator - 5# x 25
KB Swings - 40K x 20
Euro Pinch - 155-175-195-205-215x 1 - then wrist started bothering me - felt very strong though on it. May have had another 10 or 15# in me but who knows.
Wall Push ups on bench bar - BW x 50 - wrist therapy

Wrist is a little better but it looks like one that is going to take a while to heal - it's the big tendon on the wrist that pulls your thumb back - pretty much everything hurts a little but only a few things enough that I need to really back off on them.

I was talking to Nick today and realized that the Strongman comp I plan to do is only 2 months away. It's probably time to start learning how to do some of the lifts anyway. I've never lifted a log except for Jedd's and it was empty or nearly so and maybe 3 reps. I've never carried a keg - I flipped a tire at Doc's old house one time and flipped 2 different ones at Andrews Day of Strength. And I've never put an Atlas stone over a bar and have only even chested maybe 4 or 5 ever. So I might be what is called woefully unprepared at this point. smile.gif Plus my training has all been what might be considered rehab for the last couple months. I want - and probably need - another month of that but then I wouldn't be able to do the Strongman events safely. Brad and Nick have invited me up to Team Boss - I need to get that done and get me a stone made to work with. Ah - so much to do - don't ya just love it?

3-8-10 & 3-11-10

2010-03-11T11:24:00.001-05:00

3-8-10
It's been a while since I posted. Arnold Classic weekend was crazy. I worked 9 hours Thursday helping setup for the Olympic lifting. Didn't really do much at the Classic this year except climb the climbing wall there - pretty easy but a nice addition that gave all the kids (young and old) something different to do. Watched the movie Strongman Friday night - a different kind of movie but I'm very glad I went. Met up with many friends - the real reason I go to the crazy thing. Sat night we all went to Nicks house. I ended up hurting myself - my right wrist was tender after doing it but is popping now and has limited mobility without pain. We were doing a rotational sledge lever where you lower it to the outside - stop it at horizontal and bring it back up. I did an easy 8 - then a fairly hard 10 - looks like I should have stopped at the 8. Lots of cool stuff went down.

Anyway today's workout.
BB Squat cleans - 40-50-62K x 3 - wrist was not happy so I stopped here.
BB Front Squats - 62 x 3 x 5
Hanging straight leg raises to overhead - 2 sets of 10 - tougher than I thought they should be
Inclined pushups - the floor hurt my wrist so I just leaned onto the bench press bar in the rack and did a couple sets of 50
Horizontal pullups on the rings - 2 sets of 10
Neck Bridges to back bends - 2 sets of 10
Not much of a workout but all I could manage today.

Wrist was very limiting - I'll do some ice and anti inflammatories etc - I may actually be injured but certainly hurt - we'll see.

3-11-10
AM
Right Wrist is still jacked up
BB Squat Snatch - 30x3--40x3-50x3--55 x 5 singles - I worked on a couple things technique wise from Greg Everett's book - I had a few very smooth lifts - little things but better than before it seems
BB Push Press - 62K x 1 then quit - wrist will not allow these
Front Squat - 62-72-82-92K x 3
Farmers Pick and Hold - 5 picks then 30 sec hold
G/H Situps - 40# x 15 reps
Seated Calves - 230# x 20
AA Grip Machine - 100# - 125# x 20 each
Pushups on my bench press bar in the Power Rack x 50 - wrist therapy or whatever
Neck bridge to back bridge - 10 x 2 - I really need better upper back flexibility

3 - 1 - 10

2010-03-01T11:34:00.001-05:00

3-1-10
AM
BB Squat Snatch - 30K x 3--40 x 3 --50 x 10 singles
I just got Greg Evert's book on Olympic lifting and was working on some of the ideas he wrote about - I think I'll be tweaking technique a bit and working on a few things differently - see how it works out anyway. It takes more than a session to retrain these old bones.
BB Rack Jerk - 50x1-62x 3 - I went very easy today - traps were sore from the HG
Leverage Squat - 375# x 20 - legs were good but someone sucked all the air out of the gym
1 Arm KB cleans - 36K x 10 R&L - felt off just a bit - was pulling too high and crashing a little bit - first time with this weight
G/H sit ups - 40# DB x 10 x 2
Seated Calves - 230# x 20 -- my pool noodle pads blew out - 1" round hurts your legs smile.gif
Rolling Thunder - 135# in plates for reps - I lost count - maybe 20 each arm at a slow pace?

2-28-10

2010-02-28T17:36:00.002-05:00

I have been training - just not posting. Nick and I did our first Highland Games of the season yesterday in about a foot of snow - had a great time - and felt good. The movement work I have been doing is paying off I think. Back in the gym tomorrow.

Triple-whammy

2010-02-24T20:56:00.010-05:00

I've had some stomach issues over the last week and a half. I went to the doctor to get checked out and haven't heard back from them yet, so hopefully it is nothing bad. It seems that fatty foods trigger it more than anything.

My wife, who never gets sick, has had a cold or flu the last few days and now I have a sore throat and am feeling feverish tonight.

On top of all this, I pulled a muscle tonight deep under my right shoulder blade (it feels like an arrow is embedded a few inches in there); it hurts when I breathe, move, and when I raise my right arm. I did it part-way up while lifting 195 on the new RT handle after 180 and 190 felt very solid. I've had this type of injury in a slightly different area before, and it usually gets better in about a week or so, but sometimes the location shifts and hurts in a nearby area when I've been hurt like this.

ON the bright side, I've been doing well with closing the #3. I am going to file a few grippers soon as I think BTR will work great for me (have never done it).

UPDATE 2/25/10: I've almost completely lost my voice and feel worse, am taking sick time off work. My doctor is overbooked, can't even get in until tomorrow at 4.

GripBoard Mash Monster (MM0) Certification: IronMind COC #3 Close

2010-02-16T19:27:00.006-05:00

2/13/10
The gripper was my #3, calibrated at 155.8# by Chris Rice. It was the first #3 I ever touched, so I'm glad to get my MM0 on it.

The hardest part for me is getting a decent video;I'm still pretty bad despite practicing a little bit. I'm going to keep working on refining my technique so the gripper handles are lined up better with the camera. I'm not a "gripper guy" so I'm still very raw technique-wise and struggle with keeping the gripper in view of the camera and minimizing my body movement. My set is improving but is still a weak point.

I was pretty weak on Rolling Thunder after this and could only get 3x3 w/ 182.5 on the new handle.

2/14/10
Did some sprints and BW squats/flexibility work and neck work.

2/15/10
Hands were feeling very beat up and my thumbs are hurting a lot from setting grippers.

Sledge Finger Walking
Extensor Plate Levering
OH Resistance for Extensors
Sand Work for Extensors and Thumbs
Contrast Baths

Felt quite a bit better after this.

12 lb. Sledge Lever Video

2010-02-14T10:52:00.002-05:00

I'm trying to turn a weakness into a strength. Video is from 2/11/10.

Setting Grippers; I'm All Thumbs

2010-02-09T21:49:00.022-05:00

Tuesday 2/9/10
Grippers: May have worked a bit too hard as I hurt both thumbs somehow setting grippers; this is the hardest I've ever worked on the set. I couldn't get the new #3 shut tonight, but when I took the choker off my 155.8# #3 after I was fairly spent, I had an easier time setting it and nearly closed it-I felt like a child who was ashamed because he left the training wheels on his bike too long. I almost closed Eaton's choked 188.9 SE as a finisher.

I still have trouble with the gripper slipping towards my thumb pad, but can almost close it with a second effort most of the time. If I can keep improving on setting, I might reach MM1 level in the next year or so and I think a COC #3 certification is realistic within five years if I can spend a several weeks a year working grippers intensely. Or, I could do KTA and...

Rolling Thunder (newest-style handle):
RH: 177.5 lbs. in plates x 5 reps | 180 lbs. in plates x 5 reps (last rep borderline|180 lbs. in plates x 5 reps (last rep borderline) |190 lbs. in plates x 1 rep | 192.5 lbs. in plates x 0 rep (dropped at top of ROM)| 192.5 lbs. in plates x 1 rep| 195 lbs. in plates x 0 reps (broke ground)

LH: 150 lbs. in plates x 5 reps | 150 lbs. in plates x 4 reps | 150 lbs. in plates x 4 reps |finished w/ negatives w/ RH weight

I'm surprised I did so well, as my warmups with the RT felt difficult-my hands felt trashed after grippers.

I will put up a video when I lift 200+ in plates on the newest-style handle; I should get it by 2/22/10. The reason I say it should be accomplished is because I am getting decent weight for singles to finish the last couple workouts (recently dropped to sets of five instead of 15). This is after doing relatively lighter weights for reps.

I used very little chalk the first few workouts with new style RT handle, as I'd never used chalk with any RT before. I'd heard the new style handle worked better with chalk, but it seemed weird to chalk a RT. Now I'm using chalk liberally, just like I would for a plate pinch or blob lift. I think the handle spins just as well as it did before, but perhaps it is taking chalk better.

180 in plates was a challenge at first with the new style handle and now I can do it for reps; I hope I'm getting stronger and it's not mostly a seasoning effect-although at the minimum I am adapting to the feel of it and gaining some benefit as a result.

Wednesday 2/10/10
Thumb curls: up to 45 lbs., then lowered weight
TTK Thumb Work
Ivanko Super Gripper Dynamic Thumb Work

Thursday 2/11/10
Yoga: One hour, somehow hurt L shoulder.

Evening:
Wrist didn't hurt during warmups, so I levered the 12 lb. sledge to my head, best effort ever with this weight. I might post or email the video for feedback. Did some various levering work and finished w/ high reps w/ fat, mostly sand-filled wiffle ball bat.

OH Extensor Work-also tried finger walking afterwards to see what would happen and couldn't do it at all.

Picked up a fairly big piece of glass (I guess about a 1/4" thick) and a sharp pain shot through both of my thumb bones/joints. I may have to work some really light, very thin pinch to see if I can work through this. I might be overworking my thumbs recently as I'm trying to get to a new level of strength.

2-8-10

2010-02-08T11:43:00.000-05:00

Discipline

Last night I went up to Nick’s for his birthday party and naturally all the guys ended up out in his gym playing around. Stones, blobs, hubs, anvil, farmers picks etc etc etc. I was disappointed in my performance in the farmers picks, the only heavy thing I tried – failing on I think 260# per hand. What I wanted to do was come home and start back into heavy training – I hate to fail on any lift but especially something I know I am capable of. But here’s the thing – I started out the new year all beat up and with the decision to do 3 months of lighter, more athletic training to give my body a chance to heal up and regain / retrain some movement skills. Discipline Discipline Discipline – it is doing what you need to do instead of what you want to do. It’s hard but necessary of course. It’s only been a little over a month but my muscles feel more pliable – I’m smoother in my movement drills – and I hurt less, a lot less. Now is not the time to change course. Track season starts in a week and I’ll be coaching every day as well as throwing etc with the kids. I think the movement skills will be more important than the more raw strength stuff for now. The way my competition schedule looks – with Masters track first and maybe on going – then Highland Games, then the Strongman comp Nicki talked me into in May and the Hybrid HG/Strongman comp in June – I think I can stick with the plan and still be all right if I start back heavier come April and do my entire 3 months as is planned.
My real dilemma is my bodyweight. Climbing is all about being light and while I’m one very skinny weightlifter – I am one big mofo rock climber. And the problem has been driving me nuts for several years now. Do I gain a few pounds (and only a few) for strength and not be able to climb quite as well – or do the opposite. My bodyfat is about 10 – 12% so losing weight results in decreased lean muscle it seems unless it’s done as a temporary thing. The other thing is some of the comps I want to do have a 200# class that gives me a much better shot at performing well. I’m been running around 204 to 206# lately and losing seems difficult – probably because I’ve spent my whole life trying to gain weight I suppose and I eat like a horse. Gripmas is 207.9# as a limit so I have been fine so far on that but this would take me to 210 or 212# I think.
So I’m kicking things around right now – I have no grip competitions coming up soon as I have Saturday track meets on the dates of the spring meets. Nationals probably won’t be until Aug – Sept so while I’m doing some grip right now – there’s no rush to increase volume yet. The big one for me will be Gripmas as I really want to do well again this year after getting on Social Security.
With my current training I’m seemingly making good progress towards two major goals. I want to do an Olympic lift total of 155K and Leverage Squat of 462# x 20 reps (actual weight on shoulders of 350#). Both are on the 65 x 65 list and my training seems to be right on track for them before too long.
Just thought I’d share some of my thought processes. Now I just have to have the needed discipline is all.

2-8-10
AM
BB Squat Clean - 40x3-50x3-60-70-75-80-85x3 singles - these are coming along nicely - I just need to stay on track and not jump too far too soon.
1 Arm KB Cleans - 28K x 24 easy reps
2 3/8" Axle - 125K x 2 -- 135K x miss - stupid -125K is supposed to be the first weight on the 2" axle - 3/8" really makes a difference smile.gif I should have looked in the book I guess instead of just slapping on plates. Felt weak anyway - shouldn't have missed the 135.
2 3/8" Wrist Roller - 225 -250-275-300#x 10 barely - I think I've gone stale on these for now. I think it's time for a switch of forearm movements - both fat bar and pinch stuff maybe.
Back Bends - 10 secs
Formulator - 5# x reps - didn't count them
Clubs - 5 minutes - right shoulder is "crunchy" - probably should get it checked out - maybe later.
Hanging L sit Leg Spreads - 50 reps - I'll try for my 100 reps here soon - these are doing well.
Farmers Picks - 120# per hand - 5 reps - I want to start these real slow and easy - won't be doing them until May 22 so have lots of time and it won't be that heavy even then.