Sam's training

Got the Vulcan today. A big thanks to David for a quick delivery (i mentioned on Sunday night that i wanted to buy a vulcan, ordered one ,and received it today.) Off to the gym to train with it now.

Cool - now have fun, and get stronger.

sam solomi wrote:Got the Vulcan today. A big thanks to David for a quick delivery (i mentioned on Sunday night that i wanted to buy a vulcan, ordered one ,and received it today.) Off to the gym to train with it now.

too hot today -everything was hard work but i got it done.

vulcan gripper - LH only
8x1 @ L10

thick handled grippers - RH only
as per Paul Savage' suggestions for training around a bruised palm.

10x5 with LKB 400

2 hand pinch
@54mm
warmups then,
12x1 @~90kg all solid.

@44mm
up to ~84kg this width is quite hard for me but i think it could be ok when i get used to it.

chins
various high rep sets with band assist.

one hand pinch
RH only.
5x1 with 2 15kg plates. Bit behind my left, but all lifts were easy.

squats, a2g - volume day
usual warmups then,
5x5 @ 180kg. First 2 sets were really easy. Last set i could feel the weight but was never close to failing. No wraps just a belt.

SLDLs
2x6 with 100kg just for stretch

had a break for some ice cream, and a shake, then;

vulcan gripper work - LH ONLY
warmups as usual
L10x4 wide reps
L11x1
L12x1
L11x1,1,1,1,1 (all wide sets)
L10x1,1 (CCS)

thick handled gripper work - RH only
LKB400 3x10 then loads of overcrushes and paused and wide set work

rolling thunder
85kg total weight 6 lifts either hand.

Light wrist curls and extensor work to finish up with. Once i get an orbi grip i'll drop wrist curls and use this to get blood in my forearms instead. Nice session today, everything felt solid. My vulcan is harder than the competition one - level 12 feels similar to level 16 on the one in the comp?!

sorry this paul didnt realise was logged in as steve an dont know how to delete

nice squatting dude

nice work on the 400 sam! 3 x 10 is excellent - if i was you i would do the thick handle grippers with both hands for a while, ive found that when i return back to regular grippers after working with the thick handles im strong on regular size also (does not work the other way around) >also found that they help overall hand strength much more than regular grippers (especially doing both inverted and regular)

as for the vulcans, they do vary like this (ive tried 5), so just use it as a training tool

Well done on the 180k squats Sam, you seem to be improving at each session
Mark

Paul Savage wrote:nice squatting dude

nice work on the 400 sam! 3 x 10 is excellent - if i was you i would do the thick handle grippers with both hands for a while, ive found that when i return back to regular grippers after working with the thick handles im strong on regular size also (does not work the other way around) >also found that they help overall hand strength much more than regular grippers (especially doing both inverted and regular)

as for the vulcans, they do vary like this (ive tried 5), so just use it as a training tool

Thanks! On Friday i'll do some 400 work with both hands. The bruise seems to be healing up aswell so it's working. I would love a gripper half way between the 400 and 500. The gap is a little too big as it is at the moment - it seems i can rep the 400 all day (did in excess of 100 closes tuesday night sat infront of the TV) but not get any closer with the 500.

All grippers vary so that's nothing new. I'll gauge progress on my vulcan then so i know where i am. I thought i was just having a weak day at first when i found level 12 hard on mine after doing 16 in the comp!

MarkR wrote:Well done on the 180k squats Sam, you seem to be improving at each session
Mark

Thanks mate, that's the idea. The squat routine at the moment works like this:

WED - volume day 5x5 either a2g squat or paused squats (paused on pins at parallel) - change every week.

FRI - recovery day 3x3 with 10% lighter weight than wed

SUN - max effort day, work up to a new 1,2 or 3 rep max a2g squat.

So far it's worked well i've gone up from a tough 220kg in knee wraps to an easy 220kg raw.

Thanks! On Friday i'll do some 400 work with both hands. The bruise seems to be healing up aswell so it's working. I would love a gripper half way between the 400 and 500. The gap is a little too big as it is at the moment - it seems i can rep the 400 all day (did in excess of 100 closes tuesday night sat infront of the TV) but not get any closer with the 500.

All grippers vary so that's nothing new. I'll gauge progress on my vulcan then so i know where i am. I thought i was just having a weak day at first when i found level 12 hard on mine after doing 16 in the comp!

Yeh i was exactly the same at one point, can get frustrating but trust me you can do it - when i finally got it for the first time it was actually after not training grippers for a while, id have to look through old logs but all i can remember doing was pinching 3 10's for reps or with extra weight, inch lifts, an 2.5in wrist roller >this was when i realised it was not just about crush strength but more so overall hand strength

Interesting. Thanks Paul - i'll make a run at the HG500 then. Am i right in thinking that you are the only one who has closed an HG500?

Woke up sore today.

CG bench press - index on smooth
usual warmups
no spotter so couldn't push it. I've got 150kg-155kg in me but don't want to risk getting pinned.
130kgx1
140kgx1
145kgx1
140kgx1
140kgx1
140kgx1
100kgx4 with 2xblue and 2xred ironwoody bands (150kg-160kg at top)
100kgx4x5 (varying widths)

KB snatches
32kgx5 L and R.
32kgx1 then down to shoulder and 5 presses L and R.

KB rows
32kgx10 L and R

band pushdowns and bent over lateral raises to finish off with.

THICK HANDLED GRIPPERS
loads of reps with LKB400 - worked up to 12 right handed and 8 left handed, 10 left handed inverted. Did over 100 closes in total again. I also did some TNS closes with it (best effort was 2 reps).

Am i right in thinking that you are the only one who has closed an HG500?

as far as i know yes but who knows really, i do know clay, steve an holle have came pretty close

Steve is capable of it for sure. Maybe after the Woodall comp -complete rest for his back and lots of CCS #4 and HG500 work!

Today. Slept on the sofa so woke up with a stiff back.

RECOVERY SQUATS
legs are still sore from Wednesday.
usual warmups
140kgx4
3x3 @ 160kg. No belt, a2g.
It will be interesting to see if i can hit a PR on Sunday.

VULCAN GRIPPER WORK - LH
warmups then
L10x2 (wider than parallel)
L11x1
L12x1, TnG
L11x1
L10+bandx1,1,1

THICK HANDLED GRIPPERS - RH
LKB400x15 PR then a bunch of other stuff, wide set, 3 finger closes etc...
Went back to 2 sets of 8 TNS with a #2. Felt easy after the 400 work. TNS closes aren't affecting the bruised palm.

2 hand pinch
equipment ~ 23.5kg @ 54mm
so
53.5kgx6
63.5kgx1
73.5kgx1
83.5kgx1
93.5kgx1,1
94.75kgx1
and then i tried 44mm,
worked up to ~ 87kg for 2 singles.

one hand pinch
LH - 17.5kg legacy blob the hard way around.
RH - 2x15kg plates for 3 sets of 5 reps. (left skin is still sore - might train plate pinch lefty on Sunday)

Worked a ton of hours over the weekend, and trained today on 2 hours kip. These sort of sessions can end up being quite strong.

CG BENCH
usual warmups
140kgx1
145kgx1
140kgx1
140kgx1
140kgx1
140kgx1
140kgx1
140kgx1
140kgx1
paused work with 100kg.

ONE DB BENCH
60kgx2/2 L and R - shot. going to do this before normal bench next time.

VULCAN GRIPPER WORK
L12x1,1,vvn,1 (and some baby reps),vvn (vvn=very very near)
LKB400 reppage right handed, loads of closes.

PLATE PINCHES
2x20kg plates L - 5 singles. Stopped because skin was getting a little sore again. All solid pulls though.
2x15kg plates a load of pulls R. Also got 2 20kg plates to knees right handed, which is a PR. Nearly there now.

KB WORK
32kgx6 snatches each arm.
32kgx5 bottoms up presses each arm.
Neeed a heavier bell.

DB SNATCHES
60kgx1/1/2/1 (normal sized handle)
50kgx1 2.5'' handle (PR)

BAND PUSHDOWNS
blue band 3x10

did other stuff aswell the boys today were giving me challenges to do, including closing a #3 and snatching out 60kg dumbell at the same time. 3 hours of training today!