Kinda spread it out today. I did some grip stuff early on at work, then some KB's and bending at home. Here's how it went.
Work
-Vertical Hex Pinch Grip 25,30,35,35,30,25LBSx1/1 3sets
-3 Plate Pinch 10,10,10LBSx1/1 5sets
I tried 4 and kinda got it. Just broke contact with the floor.
-2Plate Pinch 25,25LBSx2/2 3sets
Home
-Renegade Row 24/24KGx5/5 1set
28/28KGx5/5 4sets
Alt w/
-Bottom Up Press 20KGx5/5 5sets
The Bends
-White Nail
-Green Nail
-Grade 2 Hex Cap Bolt
-60D Common Nail
I tried a Grade 2 that I cut from 6" to 5" and barely budged it. I think I will take a 1/2" off one next time and try.
-3 Greens bent with reverse, double overhand, and double underhand styles.
That's it for tonight. I think I have to frame a deck tomorrow so we'll see if I get any training in.
Wednesday, April 30, 2008
Tuesday, April 29, 2008
Mon 4/28/08
Got some good bends in tonight! I have been reading the Dieselcrew's ebook and changed the form I bend with(reverse style) and the way I wrap. It made a pretty big difference. Here's how the bends went.
- 2 whites
-2 greens
-Grade 2 Bolt(6"x1/4")
-60D Common Nail(6"x1/4")
-Attempted a yellow nail(Didn't get it, but got a better bend than the one I braced on my leg last week)
-60D Common Nail(6"x1/4")
-Grade 2 Bolt(6"x1/4")
Good stuff! My hands are fried.
- 2 whites
-2 greens
-Grade 2 Bolt(6"x1/4")
-60D Common Nail(6"x1/4")
-Attempted a yellow nail(Didn't get it, but got a better bend than the one I braced on my leg last week)
-60D Common Nail(6"x1/4")
-Grade 2 Bolt(6"x1/4")
Good stuff! My hands are fried.
Sunday, April 27, 2008
Sun 4/27/08
Great session today!
-Snatch vo2max(15 sec) 20KGx7 40sets
I was going to use the 16KG one more time but my buddy Alan told me to stop being a sis and use the 20KG it might surprise me. It really did. I planned on 30 sets and just felt to good to quit. Thanks for the push man!
-2KB Windmill 32/32KGx3/3 3sets
Put an extra stretch at the bottom on these. I let go of the handle on the bottom and tapped the floor with my hand then re-gripped on the way up. Made 'em a hell of a lot harder.
-V Bar 32KG+10LBS(chain)x1/1 5sets
The grip felt strong with a little chalk in the hands. It's a cool move.
-Over Head Sledge Lever 10LBSx1/1 2sets
Did these just for a fun end. I got them down but they didn't go up.
Going to Lowe's today so I'll probably do some bending tonight.
-Snatch vo2max(15 sec) 20KGx7 40sets
I was going to use the 16KG one more time but my buddy Alan told me to stop being a sis and use the 20KG it might surprise me. It really did. I planned on 30 sets and just felt to good to quit. Thanks for the push man!
-2KB Windmill 32/32KGx3/3 3sets
Put an extra stretch at the bottom on these. I let go of the handle on the bottom and tapped the floor with my hand then re-gripped on the way up. Made 'em a hell of a lot harder.
-V Bar 32KG+10LBS(chain)x1/1 5sets
The grip felt strong with a little chalk in the hands. It's a cool move.
-Over Head Sledge Lever 10LBSx1/1 2sets
Did these just for a fun end. I got them down but they didn't go up.
Going to Lowe's today so I'll probably do some bending tonight.
Sat 4/26/08
Not much tonight, just a little grip work. I bought a huge bolt at Ace and when I hang a chain and a KB from it, it makes a nice V-bar. I had to play with it a little and worked up to 28KG for singles. I also did some sledge twists and got in some bends and a rip. The rip ended the night. I got through 40 cards but barely. My grip was fried after this. I couldn't believe how much this took out of me. That's it for now. VO2 tomorrow.
Thursday, April 24, 2008
Thurs 4/24/08
I wanted to do pull ups tonight but no bar at the new place, so I had to improvise. Here's how it went.
-Renegade Row 24/24KGx5/5 1set
28/28KGx5/5 5sets
Alt w/
-Bottoms Up Press 16KGx5/5 1set
20KGx2/2,3/3,4/4,5/5,4/4
-Tabata Swing 24KGx5min
I just my gymboss in today and decided to try it. It really SUCKS. It kept me way more honest than I like to keep myself. As much as I don't like it, it will come in very handy in this type of workout as well as the vo2max workouts.
I also got some bending in tonight. I started with 5 whites bent in various ways which all went very easily. After that I moved to the greens. I wanted 5 but after 3 decided to call it a day because my hands were fried. I think I will look for something between the green and the yellow to practice on and help on my way to slamin' shut the yellow.
-Renegade Row 24/24KGx5/5 1set
28/28KGx5/5 5sets
Alt w/
-Bottoms Up Press 16KGx5/5 1set
20KGx2/2,3/3,4/4,5/5,4/4
-Tabata Swing 24KGx5min
I just my gymboss in today and decided to try it. It really SUCKS. It kept me way more honest than I like to keep myself. As much as I don't like it, it will come in very handy in this type of workout as well as the vo2max workouts.
I also got some bending in tonight. I started with 5 whites bent in various ways which all went very easily. After that I moved to the greens. I wanted 5 but after 3 decided to call it a day because my hands were fried. I think I will look for something between the green and the yellow to practice on and help on my way to slamin' shut the yellow.
Wed 4/23/08
Had some things to do around the house on Tues so I made it an off day. The hands probably needed it anyway. Today I did some more sledge work. 3 sets a piece for sledge twist, over head lever, front lever, and rear lever. About 3 or 4 reps/set. I also ripped 35 cards and bent a white and green nail. I tried that damn yellow nail again and even braced it on my leg. Put a little bend in it but still not closed. I'll get it one day.
Tuesday, April 22, 2008
Mon 4/21/08
Just a grip day today. I had some time at work so I did some vertical hex pinches(up to 35LBS) and some plate pinches(3-10's and 2-25's). I also did worked the COC#2 a bit. It's getting closer but still not there. When I got home it was more bending. Bent 5 whites in varios ways and 2 greens with my strong style. I know I should have layed off but I tried the yellow again. It turned out to be some ISO work. Just can't get it yet.
Sunday, April 20, 2008
Sat 4/19/08 and Sun 4/19/08
Saturday
Kendra and I moved into our new house today. It was a long time coming but we finally made it. I figured I better get some training in before we started. Here's how it went.
-Snatch vo2max(15 sec) 16KGx8 40sets
Felt good for the second time back at it. Next time will be 50 sets and then I tackle the 20KG.
-2KB Windmill 28/28KGx5/5 4sets
I know I say it every time but I love this move. It keeps feeling stronger.
To end the session I did some sledge twists and front levers. I also got my bag of nails so I bent one of the white nails. I know that's not much but it's fun and encouraging to get it on the first try. That's all for today. Now it's time to move.
Sunday
This was a fun one. I was a little tender from all the moving on Sat(lots of stairs) but still wanted to do some grip work. I warmed up with some sledge twists and attempts at the COC#2. The COC#2 needs some work its close but not touching. Now came the fun stuff. I started with card ripping. One attempt and I got 30 cards. Next I did some bending. I bent 3 white nails in 3 different styles. All of them felt good. After that I grabbed a green and tried with my strongest style which is index to pinkie so far. Since that felt so good I decided to try the yellow. Here's where I got stuck. I think I was pretty fried by now but it is probably to much nail for me right now. I can't explain how fun this is. Two days and I'm hooked.
Kendra and I moved into our new house today. It was a long time coming but we finally made it. I figured I better get some training in before we started. Here's how it went.
-Snatch vo2max(15 sec) 16KGx8 40sets
Felt good for the second time back at it. Next time will be 50 sets and then I tackle the 20KG.
-2KB Windmill 28/28KGx5/5 4sets
I know I say it every time but I love this move. It keeps feeling stronger.
To end the session I did some sledge twists and front levers. I also got my bag of nails so I bent one of the white nails. I know that's not much but it's fun and encouraging to get it on the first try. That's all for today. Now it's time to move.
Sunday
This was a fun one. I was a little tender from all the moving on Sat(lots of stairs) but still wanted to do some grip work. I warmed up with some sledge twists and attempts at the COC#2. The COC#2 needs some work its close but not touching. Now came the fun stuff. I started with card ripping. One attempt and I got 30 cards. Next I did some bending. I bent 3 white nails in 3 different styles. All of them felt good. After that I grabbed a green and tried with my strongest style which is index to pinkie so far. Since that felt so good I decided to try the yellow. Here's where I got stuck. I think I was pretty fried by now but it is probably to much nail for me right now. I can't explain how fun this is. Two days and I'm hooked.
Thursday, April 17, 2008
Thurs 4/17/08
-2KB Swing 32/32KGx5,10,15 3rounds
Was going to do one or two more rounds but my hips were losing the snap.
-1KB Bottom Up Press 24KGx1 6sets
These were much harder than I thought they would be. My right side was a lot weaker than my left. I guess I need to do more of these.
-Sledge Twist 10LBSx1/1 1set
10LBSx2/2 3sets
-Sledge Front Lever 10LBSx5/5 1set
First time for these. They felt alright but like everything else, need work
I also tried ripping cards tonight. Got through 20 and then 25 but got stuck on 30. I think my hands were kinda fried by the last attempt but not bad for the first time. Can't wait for my nails to arrive.
Was going to do one or two more rounds but my hips were losing the snap.
-1KB Bottom Up Press 24KGx1 6sets
These were much harder than I thought they would be. My right side was a lot weaker than my left. I guess I need to do more of these.
-Sledge Twist 10LBSx1/1 1set
10LBSx2/2 3sets
-Sledge Front Lever 10LBSx5/5 1set
First time for these. They felt alright but like everything else, need work
I also tried ripping cards tonight. Got through 20 and then 25 but got stuck on 30. I think my hands were kinda fried by the last attempt but not bad for the first time. Can't wait for my nails to arrive.
Wed 4/16/08
Got in the Super Joints series and some grip work at work today.
-Vertical Hex DB Pinch 25,30,35x1/1
Went up and down the ladder for 3 sets
-Plate Pinch
3 - 10LBSx1/1
2 - 22LBSx1/1
Just seeing if I could get this.
All the lifts were done as high as I could lift my hand from the ground then back down. Also got multiple low rep sets of the COC #1 gripper and a pony clamp with thumb and 2 fingers throughout the day.
-Vertical Hex DB Pinch 25,30,35x1/1
Went up and down the ladder for 3 sets
-Plate Pinch
3 - 10LBSx1/1
2 - 22LBSx1/1
Just seeing if I could get this.
All the lifts were done as high as I could lift my hand from the ground then back down. Also got multiple low rep sets of the COC #1 gripper and a pony clamp with thumb and 2 fingers throughout the day.
Tuesday, April 15, 2008
Tues 4/15/08
Had to get a quick one in today. Here's how it went.
-Pull Up 45LBSx1 6sets
-Rear Sledge Lever 10LBSx10/10 3sets
-Upside Down KB Pinch 12KGx3/3(alt hands) 3sets
-Clean+Jerk 24/24KGx6 3sets
Cool move but still new to me. Cotter's Encyclopedia of KBs will come in handy on this one.
-Sledge Toss(hand/hand) 10LBSx30 3sets
I have enjoyed the extra grip work in the last 2 sessions. I should be getting my bag of nails and COC #2 in a couple days, as well as, a set of 28KG bells. Good week for Carl!
-Pull Up 45LBSx1 6sets
-Rear Sledge Lever 10LBSx10/10 3sets
-Upside Down KB Pinch 12KGx3/3(alt hands) 3sets
-Clean+Jerk 24/24KGx6 3sets
Cool move but still new to me. Cotter's Encyclopedia of KBs will come in handy on this one.
-Sledge Toss(hand/hand) 10LBSx30 3sets
I have enjoyed the extra grip work in the last 2 sessions. I should be getting my bag of nails and COC #2 in a couple days, as well as, a set of 28KG bells. Good week for Carl!
Sunday, April 13, 2008
Sat 4/12/08
Switched some things up and added some grip work at the end. Here's how it went.
-Snatch vo2max(15 sec) 16KGx7 50sets
I'll move to 8 reps next time. When I get 50 sets of that I will move to 20KG.
-2KB Windmill 32/32KGx3/3 5sets
Love this move. This was the first time I went this heavy and it really forced me to stay tight throughout the move.
Here's where the grip work came in. It was different for me and kinda fun. Working the grip really forces you to keep the entire body tense. I alternated the 2 moves.
-Sledge Twist/Elbow at 90 10LBSx1/1/1/1 3sets
-Vertical Hex DB Pinch Hold 12/12LBSx1min 3sets
This is the change I needed in my training. I also ordered the bag of nails from IronMind. A couple weeks of grip work and I will try and add some bending in the mix.
-Snatch vo2max(15 sec) 16KGx7 50sets
I'll move to 8 reps next time. When I get 50 sets of that I will move to 20KG.
-2KB Windmill 32/32KGx3/3 5sets
Love this move. This was the first time I went this heavy and it really forced me to stay tight throughout the move.
Here's where the grip work came in. It was different for me and kinda fun. Working the grip really forces you to keep the entire body tense. I alternated the 2 moves.
-Sledge Twist/Elbow at 90 10LBSx1/1/1/1 3sets
-Vertical Hex DB Pinch Hold 12/12LBSx1min 3sets
This is the change I needed in my training. I also ordered the bag of nails from IronMind. A couple weeks of grip work and I will try and add some bending in the mix.
Friday, April 11, 2008
Thurs 4/10/08
Not much off a training session today. I got in one of my series.
-Sots Press 24/24KGx5 5sets
-Pull Ups 37LBSx2 5sets
I didn't feel very strong on the pull ups again today but didn't think anything of it. It was when I went down for my floor press and couldn't get the 40KG up once on my right side that I knew something was going on. I felt strong the first day I used the 40KG and got weaker each time. Not good. So I bagged the rest of the day and went back to the drawing board. Here is what I came up with.
-Probably need to scale back to 3x/week. My body just responds better with the extra day of recovery.
-My right grip and wrist are much weaker than my left. When the KB gets heavy enough they just don't sit the same. Needs to be addressed.
-My intensity isn't there. I don't want to say I am getting bored with the work but it's getting close.
Solving the first problem was easy. The next two came with one answer. I am going to start learning more about grip strength and using these techniques along with some old KB favorites for some new training ideas. Haven't decided how I am going to program it yet but it should be fun.
-Sots Press 24/24KGx5 5sets
-Pull Ups 37LBSx2 5sets
I didn't feel very strong on the pull ups again today but didn't think anything of it. It was when I went down for my floor press and couldn't get the 40KG up once on my right side that I knew something was going on. I felt strong the first day I used the 40KG and got weaker each time. Not good. So I bagged the rest of the day and went back to the drawing board. Here is what I came up with.
-Probably need to scale back to 3x/week. My body just responds better with the extra day of recovery.
-My right grip and wrist are much weaker than my left. When the KB gets heavy enough they just don't sit the same. Needs to be addressed.
-My intensity isn't there. I don't want to say I am getting bored with the work but it's getting close.
Solving the first problem was easy. The next two came with one answer. I am going to start learning more about grip strength and using these techniques along with some old KB favorites for some new training ideas. Haven't decided how I am going to program it yet but it should be fun.
Tuesday, April 8, 2008
Tues 4/8/08
No juggling today because it's raining, again. Gotta love April in Illinois.
-1 Leg Dead Lift 48KGx5 5sets
-1KB Snatch 40KGx2 5sets
The snatches felt good. Think I'll try sets of 5 this weekend.
-Pyramid Squat 32KG/32KGx5 5sets
-2KB Swing 32KG/32KGx5 5sets
The squats with 2 KB's are much harder. Good stuff.
-Janda Crunch BWx5 5sets
-Good Morning 32KG/32KGx2 5sets
No windmills today. The heavier weights kicked my ass.
-1 Leg Dead Lift 48KGx5 5sets
-1KB Snatch 40KGx2 5sets
The snatches felt good. Think I'll try sets of 5 this weekend.
-Pyramid Squat 32KG/32KGx5 5sets
-2KB Swing 32KG/32KGx5 5sets
The squats with 2 KB's are much harder. Good stuff.
-Janda Crunch BWx5 5sets
-Good Morning 32KG/32KGx2 5sets
No windmills today. The heavier weights kicked my ass.
Monday, April 7, 2008
Sun 4/6/08
-2KB Juggling Practice 16/16KGx5min
This was comical. Thought I had good hand eye coordination till now.
-Pull Up 37LBSx4,3,3,3,3
Felt weak one these, must have been a bad day.
-Sots Press 24/24KGx2 5sets
-Maxercist Row 24KGx5/5 5sets
-1KB Press 40KGx2 5sets
-Dragon Flag BWx5 5sets
-See Saw Press 32/32KGx2/2 5sets
Missed Sat's session because we were working on the house so I just shifted the workouts a day.
This was comical. Thought I had good hand eye coordination till now.
-Pull Up 37LBSx4,3,3,3,3
Felt weak one these, must have been a bad day.
-Sots Press 24/24KGx2 5sets
-Maxercist Row 24KGx5/5 5sets
-1KB Press 40KGx2 5sets
-Dragon Flag BWx5 5sets
-See Saw Press 32/32KGx2/2 5sets
Missed Sat's session because we were working on the house so I just shifted the workouts a day.
Thursday, April 3, 2008
Thurs 4/3/08
-Juggling 20KGx10/10/10/10
This is getting better but still not smooth enough.
-1KB Snatch 32KGx5/5 5sets
-1 Leg Dead Lift 48KGx2 5sets
-2KB Swing 32/32KGx10 5sets
-Pyramid Squat 48KGx2 5sets
-Good Morning 48KGx5 5sets
-Janda Crunch BWx2 5sets
-2KB Windmill 24/24KGx5/5 1set
This is quickly turning into my favorite move. Feels like everything is working.
I also pulled the sled for a couple hundred feet earlier today. Fun stuff!!
This is getting better but still not smooth enough.
-1KB Snatch 32KGx5/5 5sets
-1 Leg Dead Lift 48KGx2 5sets
-2KB Swing 32/32KGx10 5sets
-Pyramid Squat 48KGx2 5sets
-Good Morning 48KGx5 5sets
-Janda Crunch BWx2 5sets
-2KB Windmill 24/24KGx5/5 1set
This is quickly turning into my favorite move. Feels like everything is working.
I also pulled the sled for a couple hundred feet earlier today. Fun stuff!!
Tuesday, April 1, 2008
Tues 4/1/08
-Juggling 20KGx10/10 2sets
-Sots Press 16/16KGx5 5sets
-Pull Up 37LBSx2 5sets
-1KB Floor Press 40KGx3 5sets
-Maxercist Row 24KGx2 5sets
-See Saw Press 32/32KGx4/4 5sets
-Dragon Flag BWx2
-TGU 24KGx3/3 1set
-Sots Press 16/16KGx5 5sets
-Pull Up 37LBSx2 5sets
-1KB Floor Press 40KGx3 5sets
-Maxercist Row 24KGx2 5sets
-See Saw Press 32/32KGx4/4 5sets
-Dragon Flag BWx2
-TGU 24KGx3/3 1set
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