Clockin' A Grip

Training Logs
141

8-5. Deadlift

Abs on ball, bands around shins.
Inverse Curls
Step ups
Repeat 3 times

Jumps

Seated SSB Good morning
Warm ups with band around knees
175x8, 8, 16

Box Squat, SSB
105x10, 3 sets

Pull Thru
Row in Smith Machine
Rear leg elevated lunge
3 times

Reverse Hyper
120x25, 4 sets

Abs on Ball are basically an isometric hold, up at the top of a Glute or hip thrust, whatever you call it, with a band around my legs. I can feel my right hip really “waking up” and extending at the top. I’ll wear these out for awhile. Box Squats with 105 felt much better than last week, so that’s progress, I guess.

8-6-15

Band ankle exercises. Gotta keep those arches up.

Band Pullaparts, different grips(30)
Band Dislocates(10)
Dumbbell Curls(25)
Band Pushdowns(120)
-repeat

I have been walking my dogs more, maybe an hour a day, trying to catch up to C.T. Wearing different shoes/flip flops/sneakers with and without ankle weights has really gotten me in touch with my flat foot/bow leg situation.

142

8-7-16

4 way hip action, standing, with ankle weights-10 each way
Lay on floor, leg curl with ankle weights-50
Repeat.

143

8-8-16 Press

Facepull, switch grips
Dumbbell Curl
Ball Abs
3 times

Jumps

Press
A couple warm ups, switching through grips, paired with Pulldowns with a bunch of grips
95x8,8, 16, paired with chins

Seated Dumbbell Press
40x10, 3 sets, paired with chins

Facepull
Dumbbell Tate Press
Landmine Abs
Repeat 3 times

Grip
Wrist Roller x2
PVC Hub Lift, up to 27.5
Wrist Roller x2

Good session. Now I have 4 grip records to break, so the fun can start.

Later:
Band ankle/foot stuff.

144

8-9

4 way hip with ankle weights. Laying leg curls with ankle weights. Repeat.

Later…

Abs on Ball
Standing Leg Curl
Step Ups

Jumps/suitcase walks

Power Squat Machine
A few up
180x 8, 8, 22

Plate Loaded Dead, plus red band
45x10
55x10, 3 sets

Lunges
Hanging Leg Raises
Back Raises
3 times

Reverse Hyper
150x25, 4 sets

Another good one. The woman benched 100x 7, 7, 15!

My hands and forearms are messed up from the PVC Hub lift the other day. It was slippery, but I didn’t expect it to hit me like this.

8-10

Band foot/ankles. Some pull aparts and band dislocates.

145

8-11-16. Bench

Band Pullaparts
Barbell Curls
Band Pushdowns
Repeat 3 times

Abs/jumps -I did 2 hops and a broad jump for the first time.

Swiss Bar Bench Press
Narrow grip warmups, paired with pull overs on pull down cable.
185x8, 8, 10, 6

-I was aiming for 13+ on the third set, but my triceps were killed. Stopped at 10, and then did a fourth set. Got 6 reps, tried a seventh and got buried half way. Had to call for my woman to pull the bar off.

Chinese Row
Barbell Curls
Cable Pullover
Repeat 3 times

Grip
2 easy wrist rolls
Pinch: 25’s 5x5
2 Finger D.L. lockout: 95- 5x5
2 more easy wrist rolls

Eveything from my thumbs to my pinkie toes is getting stronger, but I missed some reps on the Swiss Bar Bench. Maybe I shouldn’t have done 3x30 band Pushdowns first.

G.F. deadlifted 165x17, plus the 185x1 she pulled off of me on the bench.

8-12 Deadlift?

Pre Dog walk-
4 way hip with ankle weights, 10 each way
Face down leg curl with ankle weights x50
Repeat

Later at gym

Plate Loaded Shrug with red band
Suitcase walk
Dumbbell Stiff leg deadlift
3 times, felt good

Seated Goodmornings with SSB
Warm Ups and abs
175x8, 8, 22

High Box Squats with Manta Ray
115x10, 3 sets Paired with abs on ball with bands

Plate Loaded Shrug with red bands
Hanging Leg Raise
Dumbbell Stiff leg
Repeat 3 times, heavier than warm up

Reverse Hyper
110x25, 4 sets

Solid session. Solid week. Solid 3 week cycle. Now I just do the exact same thing over again. Only everything will be better. Then repeat.

1 Like
146

Good thing your woman was there to help you out!

147

Missed a lift.

Saved by a woman.

In front of men.

In front of a woman, who was my woman.

Quadruple emasculated! I probably should have just laid there till it finished me. Imagine the boost to my gym’s Hardcore rep.

1 Like
148

It could have been way worse, you could have not been saved :smiley:

My wifey has saved me several times, usually too early because she is afraid I will hurt myself LOL

149

At least somebody cares about us!

8-13
Pull Aparts (30)and dislocates(10).
Repeat

Band ankles, 4 ways, 12 reps each way.
Repeat

8-14
4 way hip with ankle weights(12 each way), laying leg curls (60)with ankle weights.
Repeat

Traps are sore, its making me grumpy.

150

8-15 Press

Facepull
Tate Press
Abs

Jumps, including 1 foot hop/1 foot hop/2 foot box jump.

Press
3 up, with some Pulldowns
110x6,6, 9

Seated Dumbbell Press with Twist, dropped bench 1 hole
30x12
45x10, 3 sets. Chins between sets

Dumbbell Rear Delts
Rolling dumbbell tricep extensions
More chins
Repeat 3 times.

Grip
Wrist Roller, 2 sets
Europinch, up to 160.
Wrist Roller, 2 sets

151

8-16 Squat

4 way leg raise with ankle weights. Laying leg curls with ankle weight.
2 times

Later

Get ready to squat. Jumps

Power Squat Machine
a few up
230x6, 6, 9 -Hise Shrugs, in the machine, before squats

Plate Loaded Deadlift Machine, Plus Red Band
45x10
60x10, 3 sets Hise Shrugs, in the squat machine, between sets

Leg Raise
Standing Leg Curl
Rear Foot Elevated Lunges
3 sets. Not very intense

Reverse Hypers
160x25, 4 sets

“Squat Machine”

“Plate Loaded Deadlift”

I know machines are whack, but I have been able to make some progress using these.

152

8-17

Band feet/ankles. Some pull aparts.

We’ve had storms lately, so I had a big ass tree branch to cut up. I hadn’t swung the axe in awhile, but I was killing it. I must be getting stronger and moving better. I was so strong, I snapped the axe handle. I had the back up, and in about 10 swings I broke that one too.

8-18. Bench

Get Ready. No jumps today.

Swiss Bar Bench
Did a few warm ups, but it wasn’t happening

Barbell Bench Press
135x 6, 6, 13, pull overs on cable between sets

Tri’s are dominating.

Slight Incline Dumbbell Bench, with Twist
35x10
55x10, 3 sets. Colucci Rows between sets

Wide Grip Barbell Pushups, then medium grip
Dumbbell front Raise
Colucci Rows
Repeat 3 times

Grip
Pinch, 25’s x6, 3 sets. Kinda struggled with 1 set with left hand
2 Finger Top DL, 115 x6, 3 sets

I guess this was a “bad workout.” Its been so long, it mostly seemed just like a good workout. Conveniently, benching 135 for reps was something I haven’t done in awhile, so it wasn’t even really like a step back. If it’s too light, I’ll just do more reps next week. I’m really starting to feel like I’m the water, not the vase.

153

Hips and hamstring with ankle weights at night

8-19. Deadlift

Get ready. No jumps

Seated SSB Good Morning
A few warm ups
225x6, 6, 10

Barbell Box Squat with Manta Ray
95x10
125x10, 3 sets

Plate Loaded Shrug with Red Band
Dumbbell Stiff Legs
Ball Abs, or is it a Glute thrust on a Ball?
Repeat three times

Reverse Hyper
110x30, 4 sets

It looks like the same garbage, but it’s coming along. I could feel myself spreading the floor a little today. The last half of the last set of box squats, everything really clicked. 5 good reps down, 9,995 to go.

1 Like
154

Slacked over the weekend. I think I did a couple pull aparts.

8-21-16. Press

Walk around with Band thru Belt
Blast Strap Facepulls
Curl/Pushdown
Hip/Ab developed
A few times.

Jumps

Press
Right shoulder “rolling forward.” Warm ups were not doing it, I did some Scarecrows with 5 pound plates, and those worked.

110x6, 6, 13

Seated Dumbbell Press with Twist
25x10
50x10, 3 sets. Scarecrows between sets

Abs
Neutral, Wide Grip Pulldowns
Dumbbell Rear Delts
3 times each

Grip
Wrist Roller. Double Overhand Fat Grips Top Deadlift. Up to 325x1

155

8-22
Walk around with ankle weights and medicine ball.

Later

Hips/hamstrings/quads to warm up

Power Squat Machine
Warm ups with jumps
230x6, 6, 13

Plate Loaded Deadlift, plus red band
45x10
65x10, 3 sets. Hips/abs between sets

45 degree back raise
Bulgarian split squat
Dumbbell Romanian DL
3 times through

Reverse Hyper
180x25, 4 sets.

I now have the lower back of a dude who can squat 360! If I had that dude’s hips and legs I’d be all set!

156

How are you doing reps on the plate pinches? Like a dl off the ground to lockout pinching them? Also, how did you make your pvc hub? Great log btw. Always love heavy grip oriented training

157

Haha! You caught me. For the first 3 weeks, I did the " reps" to a box, a little below knee height. The 4th week, (last week) I lowered the box to 8 inches. Plates start on the box, squeeze, stand up. Then I lower to the box, extend my fingers/open my hand, reset, squeeze and lift again.

At first I was lifting from the box to keep me from having to stoop over all the way. Then I started thinking about how that shortened the ROM, and how increasing the ROM could be useful. Its a big jump from 25’s to 35’s, so I plan to increase the number of sets(from 3 to 5), then increase range of motion.

The “hub” is just a short piece of 2 inch diameter pvc. I just sorta squeezed the top end, and made an effort to use the ends of my fingers. I drilled to holes in the other end, and looped clothesline through. I snap linked that to the loading pin. It was really unscientific. But it was slippery and challenging.

158

Gotcha. I never thought to use pvc before. A lot more cost effective and easier to make. Probably makes lifting real hubs a breeze once you start sweating.

159

Again, it’s a big jump from a 35 hub to a 45. I’m hoping I can strengthen my thumb and fingers every week, and just make progress “testing” on the pvc hub once a month.

160

Since you have read everything on the net you may have already tried this, but when I first started trying to figure this stuff out I liked Jim Stoppani’s FB page. His dad is huge grip dude. He fills protein containers with cement and stuff. Pretty neat idea. If you find his page, it may give you some more ideas.