David_wigren Posted February 25, 2007 Share Posted February 25, 2007 I've been going at it again with the wrist assulting for about 4 months now. Mostly grippers but also with more wristwork, thumb and thickbar. And during this time I've made some serious gains. When I left the game about a year ago due to the cause of injury(not from gripwork), I was pretty consisted with the #2. And 4 months ago when I tried it again for fun, I realized that I could still do it. A bit of a struggle though but I could still do it. I figure that gripstrength is something that kind of stays with you. So anyhow I began with the grippers again and so far I'm up to the point where I´m just a hair from closing the #3. So this log will act as a motivator to keep hitting it hard and finaly getting it. I feel that I should mention that I might have a weak #3 as it is footstomped (didn't know better at the time). But I don't care much if it is weak compared to others. Right now That's the one I'm aiming at. And after I hit it, then I´ll get a new one and try to get that one... This log will contain of mostly grip work but also some "regular" training, as this first report will. Bench: warmup 80kg 10 reps 90 kg 8 reps 95 kg 5 reps 100kg 3 reps 95kg 4 reps 90kg 7 reps Dips: BW+ 25 kg, 13 reps BW+ 35 kg, 8 reps BW+ 50kg, 3 reps BW+ 25kg, 10 reps Tricep work with machine Grippers: Warmup RH: #3; 1/16 1/32 PR 1/16 1/16 RB260 4 negatives RB180 2 OC LH RB180 4 singles Filed RB210 2 negatives RB180 2 negatives #2 2 OC So there it is. Felt strong, but hopefully I'll get even stronger still Quote Link to comment Share on other sites More sharing options...
honk Posted February 27, 2007 Share Posted February 27, 2007 Strong dips David! Quote Link to comment Share on other sites More sharing options...
David_wigren Posted February 27, 2007 Author Share Posted February 27, 2007 Thanks Honk.. Dips has always been kind of my thing. Although not going past a 90 degree angle(Big weights can really bust up your shoulders if you go past 90 degrees), I do consider them to be strict compared to many guy's at my gym who are doin the same weights and more in rather crappy form. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted February 27, 2007 Author Share Posted February 27, 2007 26/2 Grippers RH warmup #3 5 singles, 1/16, 1/16, 1/16, 1/4 (damned finger slipped), and 1/8 RB260 4 negatives RB180 3 OC and finaly just for the heck of it tried to TNS the #2. No biggie, done it lots of times before. But I didn't expect to do it at the end of a workout LH Warmup RB180 5 singles, 1, 1, 1/16, 1/16, 1 Filed RB210 2 negatives RB180 2 negatives #2 3 OC tried a TNS but no dice. Almost an inch away. Have never TNS the 2 with my left so I surtaintly didn't expect it now. Finished of with extension work Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 1, 2007 Author Share Posted March 1, 2007 28/2 Bicep and Back day Bicep curls (dumbell curls) 20 kg 10 reps 22,5 kg 8 reps 25 kg 7 reps(felt to heavy and had to cheat the last 3 reps) 22,5 kg 7 reps Deadlift warmup with 70 and 100 kg 120 kg for 6 reps 3 sets (Have not done theese in over a year so there´s no need for teasing me about the weights) Bicep curls (barbell curls) 45 kg 10 reps 45 kg 9 reps 45 kg 9 reps "Bent over row type of machine" 3 sets of 10 reps Was going to finish up with some serious torture of the biceps. But there must have been low oxygen in the gym cause I was pretty exhausted already. Tried to suck up but it ended up as an pretty half ass effort on some biceps machine... I'll make up for it next time instead Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 5, 2007 Author Share Posted March 5, 2007 3/3 RT R 60x6 70x1 74x1 70x3 70x3 67x3 64x4 L 60x6 70x1 74x1 70x3 70x2 67x1 64x4 front levering (using a simple 2 kg dumbell bar and putting weights on one side and holding on the other) R 7 kg 13 reps 8,5kg 10 reps 8,5kg 10 reps L 5 kg 20 reps 6,5kg 10 reps 6,5kg 10 reps Front wristrolling with 20 kg 3 sets til fatiqe Back wristrolling with 10 kg 3 sets til fatiqe Rear levering 6,5kg 10 reps 6,5kg 10 reps 6,5kg 10 reps L 6,5kg 10 reps 6,5kg 10 reps 6,5kg 10 reps standing wristcurls with dumbells 32 kg each hand rolled out to finger tips 11 reps 12 reps 8 reps Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 11, 2007 Author Share Posted March 11, 2007 10/3 Made the decition to stay away from grippers for a short while. And I have to say it made a huge difference! Hit somemajor PR this session. Grippers RH Warmup consisted with 10 reps withTrainer, 10 reps with 1 and 5 reps with RB 180. After that I wash my hands and wrists in hot water. Filed RB210; 2 reps #3; I may have closed it and I may not have. If it wasn't closed it must have been really really close! I made good effort tryin to close it for sure in the next 4 singles. But I only came arround 1/16-1/32 in all 4 of the attempts... (so a "I may have closed it" close... PR?) RB300 (I felt brave); Got it to abot 1/3 of an inch wich is an utterly crazy PR for me! RB260; 1/16,PR 1/16 RB240; 1/16 (crap! I totally thought I was goin to get it), 1/4 #2 braced no set; 15 reps #1 TNS; 24 reps LH Warmup consisted with 10 reps withTrainer, 10 reps with 1 and 5 reps with RB 160. After that I wash my hands and wrists in hot water. RB180; 4 reps (Major PR) Filed RB210; 1/2 PR, 1/2, 1/2 RB180; 2 reps, 1, OC, OC, OC, 1 #1 fingertop TNS; 13 reps, 9 reps Thumbcloses with both thumbs HG100; 13 reps T; 5 reps HG100; 10 reps, 10 reps Finished with some extension work Awsome workout indeed. I was watching magnus "worlds strongest arms" during the workout. Really inspired me to make a serious effort and really go for it Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 19, 2007 Author Share Posted March 19, 2007 Had an absolutly awful session the 13:th. So horrible I desided to put away the 3 for a couple of weeks cus I could only get it to like 1/2 ". I've never had such a drop like this. I thought to myself that it's not supose to be great everytime you train, so I figured I could do some noset closes. But I turned out to be even more horrible in that. Couldn't get my damned 2! Close though but it irritated the hell out of me so I desided to rest a few days. And I don't regret that. Had an awsome session saturday. When I also rediscovered the effect of doing grippers between sets of other work. I use to do them between squats, but since I haven't quite started with squats yet I tested them between my tricep and shoulder work 17/3 Warmup shoulders with light militarypresses warmup grippers Militarypress 60kg 6 reps RB240(easy) closed; LRB240(easy) 1/3 Militarypress 60 kg 6 reps RB260 closed PR; LRB180 2 reps Militarypress 60kg 5 reps RB260 almost 2 reps; LRB180 3 reps onehand militarypress Right 32 kg 5 reps; left hand 25kg 10 reps RB300 1/2"; LRB180 5 reps PR OH MP right 25kg 10 reps; Left hand 25 kg 10 reps RB260 closed; LRB180 3 reps OH MP right 25 kg 10 reps; Left hand 25 kg 9 reps RB260 closed; LRB180 2 reps Tricep press with EZ barbell using both hands 37kg 12 reps RB240(easy) almost 3 reps PR; LRB180 3 reps Tricep press 37 kg 12 reps RB240(hard) 1/32; LRB160 5 reps tricep press 37kg 12 reps RB240(hard) closed; LRB160 4reps After this I did a few pump sets for the triceps Hope I didn't type this all to confusing. Right hand on the left and left hand on the right. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 23, 2007 Author Share Posted March 23, 2007 Felt that I had to start doing some pinchwork. Havn't done it in over a year. I use to be able to pinch 2 15kg steel eleikoplates. I guess the next time I hit the gym I'll bring some chalk and see where my pinch is at for the moment (I don't have any smooth plates at home) Today I was using a substitute 7 cm wide cement block wich I tied on a barbell that I used to alter the weight. 2HP (all weights are aprox) 40 kg 60kg 60kg 2 reps (very tough on the thumb webbing) 70kg miss 60kg 2 reps 60kg single I have no idea wheras this is good or bad nor do I know how it compares to pinching steel plates. I just felt like pinching today and this was all that I had to work with. Platecurl 15kg plate (34 cm across) 5 reps with right 2 reps with left 7 reps with right 2 reps with left 7 reps with right left using 10 kg plate for 15 reps thumbcloses HG100 using both thumbs 13reps; 12reps; 10 reps wristcurls to finger tips(I hate theese) 26kg 12reps right 12 reps left for 3 sets Front level Right 8,5kg 10 reps for 2 sets Left 7kg 10 reps for 2 sets extensionwork Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 23, 2007 Share Posted March 23, 2007 Nice work David! Good job on the RB260 also. Those are stout. Was it a narrow one or the wider version? Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 25, 2007 Author Share Posted March 25, 2007 Nice work David! Good job on the RB260 also. Those are stout. Was it a narrow one or the wider version? Indeed they are stout! It's the wider version, 2,75 inches to be somewhat exact. And I love it cos this one is just a tad harder than my 3, but the sweep is easy so it's really great for me to do negatives with it. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 26, 2007 Author Share Posted March 26, 2007 yesterdays work 25/3 R hand warmup RB240(easy) 2 reps. Set it pretty deep but I retaliated it by opening past parallell the second rep RB260 single #3, got to 1/32 #3 closed it but with a really deep set, so it kind of doesn't count RB300 negative, negative, negative (killer!) Filed RB210 OC, OC RB180 mad OC L hand RB single Filed RB210 got to 1/2 Filed RB210 got to 2/3 RB180 single, single Filed RB210 negative, negative, negative RB160 OC, OC #2 OC Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 26, 2007 Author Share Posted March 26, 2007 Might be an idea to rank my grippers to clarafy a bit and make it esiaer to follow ranked by strength, starting from weakest HG100 2,5 inch spread, rated joke Trainer 2,75 inch spread rated trainer #1 2,87 inch spread rated #1 #2 2,91 inch spread, rated #2 RB160 2,95 inch spread rated 2,2 RB180 2,83 inch spread rated 2,3 Filed RB210 3,15 inch spread rated 2,7 RB240(easy) 2,83 inch spread rated 2,8 RB260 2,76 inch spread rated 2,95 (rated it first as 3,2 then 3,1 then 3,05 and now 2,95. I'm either decived by seasoning or I'm just getting stronger at this particular type of gripper with easier sweep and thicker handles) RB240(hard) 2,83 inch spread rated 3 #3 2,95 inch spread rated 3 RB300 2,76 inch spread rated 3,3-3,5 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 27, 2007 Author Share Posted March 27, 2007 27/3 R hand One hand pinch (same cement block as before) 29kg 3 reps 26kg 10 reps 26kg 9 reps 26kg 9 reps Platecurls 15kg plate 7 reps Platecurls 15kg plate 8 reps Platecurls 15kg plate 7 reps Front level 10 kg 9 reps Front level 10kg 8 reps Front level 7kg 10 reps Rear level 7kg 15 reps Rear level 7kg 15 reps rear level 7kg 15 reps extension work L hand One hand pinch 29kg nolift 26kg 6 reps 26kg 5 reps(tore a small chunk of skin of the webbing. No blod and it was still ok) 22kg 9 reps Platecurls 15kg plate 3 reps platecurls 15kg plate 2 reps, then took 10kg plate and did 10 reps platecurls 10kg plate 12 reps Front level 7kg 12 reps Frontlevel 7kg 10 reps Front level 7kg 8 reps Rear level 7kg 15 reps Rear level 7kg 15 reps rear level 7kg 15 reps extension work Quote Link to comment Share on other sites More sharing options...
David_wigren Posted March 31, 2007 Author Share Posted March 31, 2007 Did squats for the first time in like a year. Rock bottom front squats. After just 2 sets my legs was already starting to cramp up. But I stretched it out, lowered the weight and kept going. I reckon I'll love myself for that in the morning when the soreness kicks in... Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 3, 2007 Author Share Posted April 3, 2007 Wrists R Platecurls 15 kg plate 8 reps Platecurls two 10kg plates missed attempt Platecurl with 15 kg plus 2 kg missed Plate wrist curls 10kg plate 20 reps for 3 sets Front level 7 kg 12 reps for 3 sets rear level 7 kg 15 reps for 2 sets L Platecurls with 15 kg plate 3 reps then 7 reps with 10 kg plate platecurls 10 kg for 15 reps Plate wrist curls 10 kg 20 reps for 3 sets Front level 5 kg 15 reps for 3 sets rear level 7 kg 15 reps for 2 sets During the last few days I've been experimenting with block weights. Using simple stones, I've found one 10,2 kg stone that's just perfect. Cube shaped with sloped sides. perfect for lifting, and very easy to add weight on it Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 6, 2007 Author Share Posted April 6, 2007 I absolutley love this stone that I found! Besides from getting a bit to easy to fast, it's perfect. It has even got a side that is substantially easier then the other sides, and that's just perfect for pinkie lifts with it. So far I've been experimenting and playing with it every night (No not that kind of playing... The harsh surfice is just a bit to rough for my taste). But yesterday I decided to go a little further 5/4 R Block 10,2kg+5kg for 5 reps then removed 5 kg and did 10 reps 10,2kg+3kg for 8 reps then 10,2kg for 7 reps 10,2kg+3 for 15 reps 10,2kg for 15 reps 10,2kg for 15 reps 10,2 kg for 15 reps pinkielift (easy side) 10,2kg for 10 reps pinkielift (easy side) 10,2kg for 10 reps Grippers (theese where cheat closes, focosing on training the hand muscles instead of just closing the grippers) Pinkie and ringfinger close #1 6reps then with T for 9 reps PR close #1 for 9 reps then T for 10 reps PRclose #1 for 10 reps then T for 10 reps Thumbcloses with manipulated store gripper 10 reps for 3 sets L Block 10,2kg for 15 reps for 6 sets pinkielift (easy side) 10,2kg for 10 reps Grippers Pinkie ringfinger close with T for 16 reps PR close with T for 20 reps PR close with T for 20 reps thumbcloses with manipulated store gripper 10 reps for 3 sets Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 7, 2007 Author Share Posted April 7, 2007 6/4 Grippers R warmup RB240 single RB240 single RB240 1/8 RB240 1/4 RB240 1/8 RB240 1/4 L Warmup RB180 single RB180 reps RB180 single RB180 single RB180 single RB180 braced noset 3 reps The block training has suretaintly its tool already, but that's fine. Right now I'm more focosed at getting some respectable thumbstrength to match. I've gotten tired of my whimpish thumbs and decided I should start doing something about it. But I don't want to forget about grippers, so I'll keep sqeezing them from time to time Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 10, 2007 Author Share Posted April 10, 2007 10/4 R Blocks 10,2kg+4kg for 9 reps, then just the 10,2kg for another 6 reps 10,2kg+4kg for 8 reps, then just the 10,2kg for another 7 reps 10,2kg+4kg for 10 reps, then just the 10,2kg for another 5 reps 10,2kg+4kg for 8 reps, then just the 10,2kg for another 7 reps 10,2kg for 15 reps Grippers Pinkie and ringfinger close with Trainer 20 reps for 4 sets Thumbcloses with manipulated store gripper 12 reps for 3 sets L Blocks 10,2kg+4kg for 1 single, then just the 10,2kg for another 15 reps 10,2kg+1kg for 8 reps, then just the 10,2kg for another 7 reps 10,2kg+1kg for 11 reps, then just the 10,2kg for another 4 reps 10,2kg for 15 reps 10,2kg for 15 reps Grippers Pinkie and ringfinger close with Trainer 20 reps for 4 sets Thumbcloses with manipulated store gripper 12 reps for 3 sets Did some extension work for finish Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 17, 2007 Author Share Posted April 17, 2007 havn´t posted for a few days, but rest asure I've been going at it 11/4 used the 70mm wide cement block RH 31kg 3reps PR 26kg 10reps 26kg 10reps Platecurls 15kgplate 7reps, 4reps, 4reps Plate wrist curls 10kg plate 12reps for 3 sets Front level 8,5kg for 10reps FL 7 kgfor 10reps FL 7kg for 10reps Rear level 7kg 20reps for 2 sets LH 31kg no lift 26kg 7reps 26kg 9reps Platecurls 15kgplate 2reps then 10 reps with 10kg plate 10kgplate 10 reps for 2 sets Plate wrist curls 10kg plate 12reps for 3 sets Front level 7kg 10reps for 3 sets Rear level 7kg 20reps for 2 sets 13/4 Grippers RH RB180 4reps RB240 single 3# 1/8, 1/8, 1/8, 1/4 Filed RB210 2 OCs LH RB180 2reps Filed 210 1/3 RB180 5 singles RB160 OC (sucked today) 15/4 Block RH 10,2kg+5kg 6reps, 11reps, 8reps, 6reps 10,2kg 15reps pinkielift 10,2kg(easy side) 12reps, 15reps Pinkie/ringfinger close Trainer 15 reps for 3 sets thumbcloses with manipulated storegripper 12reps for 2 sets extension work LH 10,2kg+1kg 15reps, 15reps, 10reps, 14reps 10,2kg 15reps pinkielift 10,2kg(easy side) 10reps, 10reps Pinkie/ringfinger close Trainer 15 reps for 3 sets thumbcloses with manipulated storegripper 12reps for 2 sets extension work 16/4 Block RH 10,2kg+7kg nolift 10,2kg+6kg PR 10,2kg+7kg PR 10,2kg+8kg nolift 10,2kg+8kg nolift 10,2kg consecutive reps(block never touches ground) 18reps, 20reps, 23reps, 22reps LH 10,2kg+7kg nolift 10,2kg+6kg almost broke air 10,2kg+7kg nolift 10,2kg+8kg nolift 10,2kg+8kg nolift 10,2kg consecutive reps(block never touches ground) 12reps, 14reps, 3reps, 5reps Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 18, 2007 Author Share Posted April 18, 2007 17/4 Block RH 10,2kg+8kg PR 10,2kg+9kg nolift 10,2kg+9kg broke air 10,2kg+9kg PR 10,2kg+9kg nolift LH 10,2kg+8kg nolift 10,2kg+9kg nolift 10,2kg+9kg nolift 10,2kg+9kg nolift 10,2kg+9kg nolift did a few lifts with 10,2kg+4kg just for the heck of it. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 19, 2007 Author Share Posted April 19, 2007 18/4 Block RH 10,2kg+9kg single 10,2kg+10kg single PR 10,2kg+9kg broke air 10,2kg+9kg broke air 10,2kg+9kg nolift 10,2kg+4kg held for 20 seconds 10,2kg+4kg held for 21 seconds Grippers Pinkie/ringfinger close with Trainer. 3 sets of 20 reps LH RH 10,2kg+9kg nolift 10,2kg+10kg nolift 10,2kg+9kg nolift 10,2kg+9kg nolift 10,2kg+9kg nolift 10,2kg+4kg held for 8 seconds 10,2kg+4kg a couple of reps Grippers Pinkie/ringfinger close with Trainer. 3 sets of 20 reps Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 20, 2007 Author Share Posted April 20, 2007 19/4 Block RH Warmup lifting the 10,2kg by itself a couple of times 10,2kg+11kg single PR 10,2kg+12kg nolift 10,2kg+12kg nolift 10,2kg+5kg hold for 23 seconds 10,2kg+6kg hold for 11 seconds 10,2kg+7kg hold for 7 seconds 10,2kg+8kg single 10,2kg+9kg nolift pinkilift (easy side) 3 sets of 20 reps LH Warmup lifting the 10,2kg by itself a couple of times 10,2kg+11kg nolift 10,2kg+12kg nolift 10,2kg+12kg nolift 10,2kg+5kg hold for 9 seconds PR 10,2kg+6kg hold for 8 seconds PR 10,2kg+7kg hold for 3 seconds PR 10,2kg+8kg single PR 10,2kg+9kg nolift pinkilift (easy side) 3 sets of 20 reps Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 24, 2007 Author Share Posted April 24, 2007 Tried for the fun of it to TNS some grippers today. And I was surprised that it had gone up, big time! Most of the times when I do NS closes I do them braced, wich is a huge differance and not really NS, more like "all the way trough set". But I picked up the #2 and shut it, easy!(No surprise though, but it was really easy!) Tried the RB180 and did 3 full reps with it. Wich is kind of embarrasing for the ego, because with it braced I can probably do ten reps. But for TNS it's a definite PR. Left was way up too, came real close to the #2. My conclusion of this is that blockweights work. They do! By the way, I'm picking up my "bag of nails" tomorrow. I'm looking in to start with some bending. Nothing serious but as an aspect of lower arm strength, I'm always interested of improving myself. I hope that my first bending session goes well, and that my ego survives if it doesn't Quote Link to comment Share on other sites More sharing options...
David_wigren Posted April 25, 2007 Author Share Posted April 25, 2007 Just picked up my package. All I can say is WOW! Just holding the reds mashes my ego! Humans can bend theese?! They're not nails, they're rods for christ sake! Mind over matter indeed! Havn't tried to bend anything yet... we'll just see how it goes (North south west east) Quote Link to comment Share on other sites More sharing options...
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