pdoire Posted October 17, 2004 Share Posted October 17, 2004 Your gripper workload is unbelievable... I know you will get the sacred #4.. Keep at it Josh Quote Link to comment Share on other sites More sharing options...
jad Posted October 17, 2004 Author Share Posted October 17, 2004 Thanks buddy Quote Link to comment Share on other sites More sharing options...
jad Posted October 18, 2004 Author Share Posted October 18, 2004 10-17-04 Sledge work Lever to the front: RH 21 inch 21.5 inch 22 inch 22 inch 22.5 inch didn't quite lock it out 22.5 inch PR PTL LH 21inch 21.5 inch 22 inch 22inch didn't quite lock it out 22 inch didn't quite lock it ou 22 inch PR PTL Lever to the rear RH: 3 reps full length, 2 reps full length, 3 reps about 90% lockout, full length LH: same as above Lever to the nose RH: 2 reps, 3 reps LH: 2 reps Had to quit at this point to go meet the mother-in-law for dinner need to hit those rotations later in the week Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted October 18, 2004 Share Posted October 18, 2004 Everyting went fine with your mother-in-law? Please excuse my ignorance. Whats PTL? What are your no-set abilities? Do you train for them? Keep the good work!!! Quote Link to comment Share on other sites More sharing options...
jad Posted October 18, 2004 Author Share Posted October 18, 2004 PTL is Praise the Lord. I try to give him thanks when I get hit big PR's. Big Steve and Tommy do this a lot and that's something that I've always admired. My no set abilities or lack thereof are 11-12 reps with a filed #2. I started with a no-set then let it out the full length for each rep. My best effort on a #3 is around 1/4". I used to just see how many reps I could get on the filed #2 at the end of the workout but I've never trained no-set seriously and I doubt I ever will. Yeah... and everything went fine with the mother-in-law Quote Link to comment Share on other sites More sharing options...
austinslater Posted October 18, 2004 Share Posted October 18, 2004 Josh, Looks like everything is coming around nicely. And like the other guy said, I have no doubt you will close the #4 someday. God is good! Austin Quote Link to comment Share on other sites More sharing options...
jad Posted October 20, 2004 Author Share Posted October 20, 2004 10-19-04 OAP workout BW: 224 Neutral grip negatives RH: set 1: actually held in 45 degree position for about 3 seconds then did a great negative set 2: same but only about 90 degree on the lock LH: set 1: 90 degrees about 3 seconds great negative set 2: same Palm facing negative: RH set 1: held the lockout for about 3 seconds then did a great negative set 2: no lockout but great negative set 3: fell pretty quick LH: set 1: good negative set 2: good negative set 3: fell pretty quick Mixed grip: bar is one of those with the ends turned down so I'm already out on the end so I'm going to just use fingers from the hand that is overhand RH set 1: start at beginning of curve, do a rep, move my hand down farther, repeat until end then did 3 reps with 2 fingers on the end set 2: 4 reps with two fingers set 3: 5 reps with two fingers LH: same as RH **will work up to using just my pinkie and see where I'm at. I'll try just the middle finger next workout Assisted Pullup and Dip 70lbs counter weight: alternating nonstop singles to failure each set set 1: RH: 1, LH 1 set 2: 85lbs: RH 4, LH 4 set 3: 85lbs: RH 3, LH 3 set 4: 85lbs: RH 5, LH 5 used 1 finger to cheat up last two reps WOW, my back is toasted, I have very little endurance with this stuff Quote Link to comment Share on other sites More sharing options...
jad Posted October 21, 2004 Author Share Posted October 21, 2004 10-20-04 20 sets of pony clamp, all negatives, and I added another rubberband wow, biceps and brachioradialis(spelling??) still plenty sore from OAP workout the other night Quote Link to comment Share on other sites More sharing options...
jad Posted October 22, 2004 Author Share Posted October 22, 2004 10-21-04 Did some more wrist work after legs tonight Plate wrist curls RH: 10kg plate x3 15 kg plate to 45 degrees for 5 seconds 15kg plate cheated up and held at 90 degrees/parallel for 3 seconds then negativex 3 sets LH: 10kg plate x 2 10kg plate x2 10kg plate x 1.5 10kg plate x1 25lb plate x 1 Wrist curls 133x1 221x0 parallel just couldn't roll it over 221x1 223x0 parallel just couldn't roll it over 223 x0 parallel just couldn't roll it over immediately stripped it down to 133 and cranked out 14 reps Plate wrist curls really zapped me tonight just didn't have that little extra to break parallel on the wrist curls Oh...and a new PR , Apparently I did something to my tricep... on leg day. It just started killing me right before I started on my wrist work. Sometimes I just amaze myself Quote Link to comment Share on other sites More sharing options...
jad Posted October 25, 2004 Author Share Posted October 25, 2004 10-24-04 RH new #4 in choker: attempt then negative set 1: 1/2/1/4 3-4 seconds set 2: VLM/ 1/4 3-4 seconds set 3: VLM/1/4 3-4 seconds set 4: VLM/ 1/4 3-4 seconds set 5 VLM/ pretty much blew open BBSE in choker: set 6: VLM/1/4 3-4 seconds set 7: VLM/ 1/4 3-4 seconds set 8: VLM/ 1/4 3-4 seconds set 9: VLM/ 1/2 3-4 seconds Good negatives tonight but the goal attempts weren't so hot MM1dud set 10: 1/4 MM2dud set 11: 1/8 set 12: 1/8 04#3: set 13: barely shut it Stopping hands fried from the negatives just don't have that last little burst tonight LH 10 attempts followed by negatives on 04#3 all pretty crappy except for 2 around 1/8. Don't know what's going on here, hopefully it's better next time Pony Clamp: added another rubberband 10 sets all negatives Quote Link to comment Share on other sites More sharing options...
jad Posted October 28, 2004 Author Share Posted October 28, 2004 10-27-04 Just a quick one tonight. I'm swamped with a big school project Warmup ISG RH new #4 in choker: goal attempt followed by negative set 1: 1/2/1/4 3-4 seconds set 2: 1/2/1/4 3-4 seconds set 3: vlm/around 1/2 3-4 seconds BBSE set 4: vlm/1/4 3-4 seconds set 5: vlm/3/8 3-4 seconds MM1dud:1/4 MM2dud: 1/8 04#3: 1/8 Wow, that was crap workout. I will eliminate the choker work next workout to see if I'm losing ground or just worn out from the choker work. Inspired by Pdoire I thought I'd break out the ISG for one last negative before I hit the school project again ISG 10,12 inverted grip 11 seconds, opened up to a credit card at around the 6 second mark but never got any wider until the 11 second mark when it blew open LH 04#3 goal attempt then negative set 1: 1/4/ /185 seconds....garbage set set 2: 1/8/ credit card 10 seconds set 3: 1/4/1/8 10 seconds ISG set 4: 8,12: 12 seconds set 5: 8,12: 15 seconds set 6: 8,12: 10 seconds Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 28, 2004 Share Posted October 28, 2004 10-27-04Inspired by Pdoire I thought I'd break out the ISG for one last negative before I hit the school project again ISG 10,12 inverted grip 11 seconds, opened up to a credit card at around the 6 second mark but never got any wider until the 11 second mark when it blew open ISG set 4: 8,12: 12 seconds set 5: 8,12: 15 seconds set 6: 8,12: 10 seconds ← Thanks for your kind remarks. Looks like if you can hold ISG for 6 secs at (10,12)!!!at credit card width, it is time for a third spring there and working up to 5 sec holds!! Be careful you don't fold that ISG in half!!! Quote Link to comment Share on other sites More sharing options...
jad Posted October 29, 2004 Author Share Posted October 29, 2004 10-28-04 OAP workout BW 221lbs Palm facing negatives: tried 2 per arm and fell pretty quick, don't know what's wrong because I got some lockouts last week Mixed grip: palm facing and 2 fingers on end of the bar RH: 1,1,1,1 LH: 1,1,1,1 ***was going to try 1 finger but I noticed that I wasn't starting from a dead hang, I had some flexion in my elbow so I had more or less had to take a step back this workout to do them right. Neutral grip negatives: tried 2 sets of these after some tricep work and fell pretty quick just like the other negatives. I just don't have it tonight. I'm usually stronger on these than the palm facing. Mixed grip: palm facing and 2 fingers RH: 1,2,1 LH: 1,2,1 ****elbows starting to hurt so I think I'll go do some one arm pulldown work One arm pulldown: The gym has what I call "minaturized" adjustable pulley station, which is pretty much useless unless you're a girl or a male gymnast but they have a bar that connects the carabiners of the two weight stacks and it's good and wobbly so it's great to do one arm pulldowns with RH: 110x3, 130x1, 130x3/4, 130x1, 120x2, 110x2 LH: 110x3, 130x1, 130x3/4, 130x1, 120x2, 110x2 Quote Link to comment Share on other sites More sharing options...
jad Posted October 30, 2004 Author Share Posted October 30, 2004 10-30-04 Sledge work: thought I'd jack around with the sledge while my wife was washing her car in the driveway. lever to the front 23 inches: full lever 23 inches: full lever 23 inches: full lever **noticed my elbow is bending a little rather than staying locked 22.5 inches: full lever 22.5 inches: full lever LH 23 inches: 3/4 lever 22.5 inches: full lever 22.5 inches: full lever 22.5 inches: full lever 22.5 inches: full lever Lever down to nose RH: set 1: 3 reps set 2: 2 reps set 3: 3 reps LH: set 1: 2 reps set 2: 2 reps set 3: 2 reps ****heavy wind today so this was a little more challenging than usual Lever to the rear RH set 1: full length 3/4 lever set 2: full length 3/4 lever set 3: full length full lever but I leaned forward on this one, immediately choked way up on the sledge and did a burnout set LH set 1: full length 3/4 lever set 2: full length 3/4 lever set 3: full length full lever but I leaned forward on this one, immediately choked way up on the sledge and did a burnout set was really ticked off about my elbow bending on the front levers, wondering if I've just been cheating myself this whole time instead of making progrees so I decided to try a new PR of 24 inches....and I nailed it with my elbow locked PTL Rotations same for both hands 1st hole from top: 5 rotations 2nd hole from top: 5 rotations 3rd hole from top: 3 rotations, immediately choked up a couple of inches above the first hole and did a burnout set of about 10 reps Quote Link to comment Share on other sites More sharing options...
jad Posted November 2, 2004 Author Share Posted November 2, 2004 (edited) 11-2-04 Warmup ISG RH MM2dud: concentrating on parallel set: closed it easy, ok I'm not losing crush, back to some negatives Negatives ISG: added a spring, 8,10,12: WOW this is a beast, hard to close with two hands, blew open to around 1/4 pretty quick ISG: 1, 10,12: somewhere between 1/8 and credit card, 5 seconds Choker attempts then negatives #4: vlm/3/8 3-4 seconds #4: 1/2/1/4 3-4 seconds #4: vlm/3/8 4-5 seconds #4: vlm/3/8 4-5 seconds BBSE: vlm/1/4 4-5 seconds BBSE: vlm/ 1/2 3seconds BBSE: vlm/1/2 3 seconds MM2dud: 1/8 04#3: credit card LH: a bunch of attempts on the #3, nothing even close, just couldn't get it comfortable in my hand today, it felt like the strength was there, it just kept twisting around ISG 1,5,12 setting: 1/4, 1/4, 1,8 ISG: 1,3,5, last two fingers RH: 1/8, 1.8, closed, closed LH: 1/8, 1/8, closed, closed 10 sets of pony clamps all negatives, added two more rubberbands another try on the MM2dud parallel set: closed it but barely 04#3: closed, closed, closed Edited November 2, 2004 by jad Quote Link to comment Share on other sites More sharing options...
jad Posted November 4, 2004 Author Share Posted November 4, 2004 OAP workout BW: 224lbs Palm-facing negatives: tried two sets per arm and fell pretty quick Mixed grip RH: pulling arm and 1 finger on the edge of bar for 5 sets 3/4 rep on each one on the last two sets I added a finger to finish the rep and then removed non-pulling hand and peformed a negative, strangely enough I got 3/4 lockout on the last one when I couldn't get one fresh while peforming negatives???? LH: same as above One arm lat pulldown RH: 110x3, 120x1, 130x1, 130x1, 130x1, 140x1 LH: 110x3, 120x1, 130x1, 130x1, 130x1....elbow started throbbing *******pretty happy with the mixed grip work and the OA lat pulldowns but I've been having trouble with the negatives, hopefully I do better next time Quote Link to comment Share on other sites More sharing options...
pdoire Posted November 4, 2004 Share Posted November 4, 2004 strangely enough I got 3/4 lockout on the last one when I couldn't get one fresh while peforming negatives???? ← I found on the full body stuff that warmups always helped me...sounds like that's what happened here. Your one armed lat pulldowns are at your bodyweight in a very short time you will be mastering the OAP's. Quote Link to comment Share on other sites More sharing options...
jad Posted November 7, 2004 Author Share Posted November 7, 2004 11-6-04 warmmup on ISG RH Goal attempt then negative NO choker #4: 3/8 then 1/4 on negative held for 5 seconds #4: 1/2 then 3/8 on negative held for 5 seconds BBSE: 1/2 then 3/8 on negative but it blew open pretty quick BBSE: in choker: some good movement then 3/8 on negative for about 3 seconds then I forced it back and it opened up to 3/8 again held it for about 2 seconds inverted negative on ISG: 8,10,12: blew right open to about 3/8 held here for 5 seconds negative on ISG: 8, 10, 12: couldn't even get it shut with two hands this was a joke inverted negative on ISG: 1, 10, 12: 1/8 held it for 5 seconds MM1dud attempt: 1/4 then it just locked up, cheated it closed and held it at a credit card for 7 seconds MM2dud attempt: credit card NO set 04#3: 1/8 I like to do one of these every once in awhile just to see where I'm at MM2dud: closed LH 04#3: 1/8 then credit card on negative held for 5 seconds 04#3: 1/8 then credit card on negative held for 5 seconds 04#3: 1/4 then 1/8 on negative held for 5 seconds 04#3: 1/8 then 1/8 on negative held for 3 seconds 04#3: 1/4 then 1/8 on negative held for 5 seconds 04#3: 1/4 then 1/8 on negative held for 5 seconds 04#3: 1/4 then 1/8 on negative held for 5 seconds ***I really feel like this is a technique issue as well as strength. I just can't get it comfortable. I'm going to see if my brother will let me borrow his #1 so I can drill with it lefty ISG last two fingers 1,3,5: RH: closed, 1/8 , 1/8, closed and held for 3 seconds, 1/8 cheated it shut and held for 3 seconds, closed LH: 1/8, 1/4, 1/4, 1/4, 1/8,1/8 TTK: wanted to see where I am and make sure all the pony clamp work is paying off 25x5, 30x3, 35x3, 40x3, 45x1, 47.5x1 definetly some body english, 40x3 then drop set down to 25 for 20 reps, last 3-4 had some body english Thought I'd try some bending since my shoulder feels good 5.75 inch galvanized 60d: u'd it in under a minute G5: u'd it in under a minute G8: shut me down, It felt ready to go it just didn't happen, maybe next time Set some great PR's on the TTK tonight and had a really good goal attempt and negative on the #4, for me anyway. PTL Quote Link to comment Share on other sites More sharing options...
jad Posted November 8, 2004 Author Share Posted November 8, 2004 11-7-04 Sledge work lever to the front: took several attempts between 21-24 inches with both hands and didn't get a full rep on any of them, pretty disappointing on front levers today lever to nose RH: 5 reps, 3 reps, 5 reps LH: 3 reps, 3 reps, 3 reps lever to rear RH:full length: 3/4 rep, 1rep, 3/4rep LH: full lenght: 1rep, 3/4 rep, 1 rep Rotations RH: last hole for 2 reps for 2 sets, an inch down from last hole for a single for 2 sets LH: same as above Played around with balancing it on my middle finger then when it began to fall grabbing it with the same hand. Sometimes it was easy when I caught it high on the handle but other times pretty challenging if I grabbed it low on the way down, lots of torque. Quote Link to comment Share on other sites More sharing options...
jad Posted November 10, 2004 Author Share Posted November 10, 2004 11-9-04 OAP workout BW: 221 1 arm latpulldowns RH: 110x3, 140x1, 150 x1, 160 down to my ear for 5 singles, 110x6 LH: same ****need to figure out a way to anchor myself as I'm getting air on the 160 and probably could've gotten the full rep if I was anchored. One arm DB rows RH: 100lbx10, 100lbx10, 100lbx8 LH: 100lbx10, 100lbx8, 100lbx8 Quote Link to comment Share on other sites More sharing options...
jad Posted November 12, 2004 Author Share Posted November 12, 2004 11-11-04 Wt plate wrist curls RH: 25x5, 10kgx3, 15kg for 4 singles all negatives, 15kg about 1/3 the way up and hold for 5 seconds LH: 25x5, 10kgx1, 10kgx.95(not quite vertical on top), 10kgx1, 10kgx.95, 10kgx1 wrist curls 133x3, 221x1, 221x1, 221x1, dropset 133x10 got a huge stinger in my left tricep at this point so I headed home, not quite sure how the heck I did this Quote Link to comment Share on other sites More sharing options...
jad Posted November 13, 2004 Author Share Posted November 13, 2004 11-12-04 warmup on ISG RH choker attempt then negative #4: vlm/3/8 2 seconds #4: vlm/ 1/4 2 seconds #4: vlm/3/8 2 seconds #4: vlm/ 1/4 2 seconds BBSE: vlm/1/4 3-4 seconds BBSE: vlm/3/8 2 seconds BBSE: no movement/blew open BBSE attempt no choker: about 1 inch MM1dud attempt: 1/4 MM2dud attempt: 1/8 ***** I'm done this is ridiculous. I shouldn't of worked out today my forearms and wrists are still fried from the wrist work last night but I thought I'd give it a shot anyway LH multiple attempts on the #3 all of which were around 1/4. Stinger came back from last night so I stopped 20 sets of pony clamp, added more rubberbands, all negatives While out in the yard earlier I one hand pinch gripped one of those concrete spillways you place under your gutter pipes and carried to the other end of the yard. It's probably 2 feet long, 10 inches wide, and 2-3 inches thick depending on where you measure it. I was pretty happy because I've tried it before and barely broke it off the ground. Hard on the skin though, any further and I'd of lost some. Quote Link to comment Share on other sites More sharing options...
jad Posted November 18, 2004 Author Share Posted November 18, 2004 11-17-04 OAP workout BW: 221lbs OA Lat pulldowns RH: 120x5, 140x3, 160x2, 170 x0:down to top of ear for 3 attempts, drop set to 120 for 5 LH: 120x5, 140x3, 160x2, 170x0: down to top of ear for 3 attempts, drop set to 120 for 5 Partial DB Hammer curls on P bench went to 90 degrees LH: 50x8, 80x5, 100x4, 100x3, 100x3 RH: 50x8, 80x5, 100x4, 100x4, 100x4 Experimented with some variations of the OAP, another member told me about, after my working sets to get some bicep work in while still staying specialized on the feat but I just couldn't get the feel of them. I'll try them again next time. I opted to go with the partial hammer curls as I think they'll really help with the lockout portion. Got a double with a 160 which I couldn't even get for a single last week so PTL Thanks to Pdoire for the anchoring idea, it worked great. Quote Link to comment Share on other sites More sharing options...
jad Posted November 19, 2004 Author Share Posted November 19, 2004 11-18-04 Have to get up early so I thought I would try something that would give me some good work quickly. I might try some LH stuff tomorrow but the RH is the priority with the MM1 cert coming up. Goal is 10 MM2dud closes in 10 minutes results: missed by credit card on set 5 and by 1/8 on set 10, the rest I closed Goal is 10 04#3 closes in 10 minutes results: missed the first, closed the next 9 then did an extra one to make up for the first blew my first attempt because I was laughing too hard at our pet bull who was sitting on the couch like a human with his back against the back rest and his feet straight out. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted November 19, 2004 Share Posted November 19, 2004 Josh, you should make a similar goal for you left! Keep you left on track, buddy. Quote Link to comment Share on other sites More sharing options...
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