Tony's training log. 2009 the year of Grip.

Hi everyone, I thought I would start a log to chart my progress and to hopefully get some tips and advice along the way.

Today’s training
Saturday 21/3/09

Warm up – light dumbbell complexes + empty grip machine reps

2HP my first time using my new adjustable pinch setup from David. I went with 52mm today but think I will drop to 48mm next week. All my plates are calibrated but I only add up exactly for the top sets.
27.31kg x 10
47 kg(approx.) x1
57 kg(approx.) x1
67 kg(approx.) x1
77 kg(approx.) x1
80.48kg http://www.youtube.com/watch?v=BduFRxeNemk
82.89 6” off the floor then my grip went

1HP wanted to just try my 3x25lb plates now I have them. Found it pretty easy
2x10kg
3x10kg
3x25lbs http://www.youtube.com/watch?v=FqMhssbyws4

Grippers
HG100 x 20 r + l
HG150 x 5 r + l
COC 1 x 1 r + l
COC 1.5 x 1 r + l
COC 2 x 1 r + l miss 5mm
COC 2.5 x 1 r

TNS
COC 1 x 1 r + l
COC 1.5 x 1 r + l miss 5mm
COC 2 x 1 r
Was getting quite a bit of pain in my left arm where I have had it broken a few times. Grippers always play it up.

Grip machine
3 x 10 reps on each of the 4 different handles adding weight each set

Rubber band extensions

Thats it for today. I was pleased to get the 3x25lbs pinch on film.
Tony.

Good to see your Log here, and congrats on some nice pinching. I'll keep an eye on this.
The stick only needs to be at 16.5", but going to 18" won't hurt.

Oh and some nice discs as well!

Thanks David,

18" is the lowest hole in my power rack but as you said it wont hurt going a bit higher. I am really pleased with the setup it has taken chalk really well from just the first use and I hope to get 85kg in the next few weeks once I find my best width.

Tony.

Sunday 22/3/09

Had to be quick today as I was taking mum out for the day.

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Deadlifts
Bar x 10
60kg x 10
80kg x 5
100kg x 5
120kg x 5
140kg x 5

One hand deadlift – with hook (second time trying hook grip and I am not yet a fan)
60kg x 1 r + l
80kg x 1 r + l
100kg x 1 r + l
110kg x 1 r +l

Deadlift still down at the moment but I will keep adding 10kg a week and build it back up. Don’t like the hook grip but I will keep working at it. I can lift more regualr grip than I can hook at the moment.

That was it then off to St Albans for the day.
Tony.

Monday 23/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Have not benched for over a month. Decided to do slight incline bench which I have not done in years.

Inc. bench
Bar x 10
40kg x 10
60kg x 5
80kg x 5 x 5


Lying dumbbell extensions
7.5kg’s x 10
10kg’s x 10
15kg’s x 10 x 2

Pressdowns
20kg x 10
30kg x 10
40kg x 10 x 2

One arm overhead extensions
5kg’s x 10
7.5kg’s x 10
10kg’s x 10
15kg’s x 10

Cardio
30 mins recumbent bike. I am working my way through my old worlds strongest man collection whilst doing my cardio.

T

Tuesday 24/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + empty grip machine

2” Vbar
23kg x 1 r + l (hold and twist back and forward to warm up)
43kg x 1 r + l
63kg x 1 r + l
83kg x 1 r + l
103kg x 1 r + l
114.41kg x 1 r
124kg x f, f


FBBC 2.5” Crusher
20kg x 1 r + l
30kg x 1 r + l
40kg x 1 r + l
50kg x 1 r + l
55kg x 1 r + l
57.5kg x 1 r + l
50kg x 5 r + l (thumbless)


Hub
45lb plate x 10 r + l

Grip machine
3 x10 on each of the 4 different handles adding weight each set

Rubber band extensions

Cardio
30 mins recumbent bike.
T

V-bar warm ups... ok at that weight. Try to control over rotation with the heavier weights. It's how some have strained and even torn their biceps and why it's not a regular standard in Brit comps.

Yeah I have heard vbar can be dangerous for the biceps I just twist it back and forward with just a plate on to stretch a bit incase it does rotate with the heavier weight.

I tried a different grip this week. I used to have my thumb pointing forward then it would normally rotate ¼ turn. But this week I kept the back of my hand facing forward and it did not rotate at all.

Wednesday 25/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Lat pulldowns
30kg x 10
50kg x 10
60kg x 10
70kg x 10

Assisted chins with a red band
3 sets of 5

T bar rows (have not done these in years felt good used small plates to get a good stretch)
15kg x 10
25kg x 10
35kg x 10
45kg x 10
55kg x 10

1 arm dumbbell rows with straps have not done these in ages either
40kg x 10 r + l
50kg x 10 r + l
65kg Inch dumbbell x 5 r + l

Cable preacher curls
10kg x 10
15kg x 10
20kg x 10
25kg x 10, 15kg x 10, 10kg x 10 drop set

2” dumbbell hammer curls
12.5kg x 10 x 3

Wrist curls
15kg x 20 r + l
20kg x 10 x 3 r + l

Reverse wrist curls
15kg x 20 r + l
15kg x 10 r + l

Standing calf raises
175kg x 12
200kg x 12
225kg x 12
250kg x 12
275kg x 12, 225kg x 12, 175kg x 12 drop set

Cardio
30 mins recumbent bike.

Stretching.

T

Thursday 26/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + empty grip machine

1HP using adjustable setup 48mm
26kg x 1 r + l
28.5kg x 1 r + l
31kg x 1 r + l
33.5kg x 1 r

Was off today maybe because I did a bit of grip yesterday. I have done 40kg with 2x15kgs plus 10kg before which was much wider.

Tried 2 x 45lb plates got them 1” off the floor that was it.

Blockweights
HGT 20kg blob r + l
Half a 45kg legacy f, f (I normally get this easy and add extra weight. Was off today)
HGT 20kg blob x 3 r, fail left

Was not doing well with pinch so I decided to do grippers which went really well.

Grippers
HG100 x 10 r + l
HG150 x 5 r + l
COC 1 x 1 r + l
COC 1.5 x 1 r + l
COC 2 x 1 r + l
COC 2.5 x 1 r
COC 3 x 1 r Brand new out of the packet http://www.youtube.com/watch?v=TCXL2NOqkb8

Was pleased with this as it was the first time I have ever touched a number 3.

Wrist roller
10kg x 2 each way
15kg x 2 each way

Rubber band extensions

Cardio
30 mins recumbent bike.

T

Tried 2 x 45lb plates got them 1” off the floor that was it.

Get your hands warm, no hot.
Gloves, and rub your hands together before your effort.

Get your hands warm, no hot.
Gloves, and rub your hands together before your effort.

Thanks, Is that before you chalk or after or without?

When I did RB hub last time it is so slick I found it better not to use any chalk, dry the surface each time and then breath into my closed hand and then rub them fast together. That warmed them up and made them very grippy like I had tacky on and worked very well. Sometimes my hands feel really grippy and sometimes they are very dry which can make a big difference.

T

Tony,
Don't waste your training time on any of these devices that are slick - pure waste of time.
You'll be up and down with your performance depending on the stickiness of your hand or the weather or whatever. You'll be using a barometer next - haha!

Keep your hands warm with chalk on, and without.

When you are next up this way, call in for a training session and we'll sort you out.

Thanks David

Todays training
Friday 27/3/09

Had to be quick today as it is my boss’s birthday and we are all going up the student bar.

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Strict Viking press (shoulder press handles inserted into my calf machine)
150kg x 10
160kg x 10
170kg x 10
180kg x 10
190kg x 10

Standing side laterals
5kg x 10
10kg x 10
15kg x 10
15kg x 10, 10kg x 10, 5kg x 10 drop set

Bent over laterals
10kg x 10
15kg x 10 x 3

Lying neck raises
Forward 10kg x 10 x 3
Back 10kg x 10 x 3

Rotator cuff work

That was it.
T

The last few days training

Saturday 28/3/09

Had a bit of a hang over. Friday night was my first time drinking in a couple of months and it was only a quid a pint. So strength was down Saturday just did some 2hp, grippers and grip machine. Elbows were sore as well.

Sunday 29/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Deadlifts
Bar x 10
60kg x 10
80kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 2

One hand deadlift – regular grip no hook
60kg x 1 r + l
80kg x 1 r + l
100kg x 1 r + l

Front squats
Bar x 10
60kg x 5
80kg x 5 x 3

Standing calf raises
175kg x 12
225kg x 12
250kg x 12
275kg x 12, 200kg x 12, 150kg x 12 drop set

Stretching


Monday 30/3/09

Warm up – 2 mins dual action bike, light dumbbell complexes + stretching

Inc bench
Bar x 10
40kg x 10
60kg x 5
80kg x 5
82.5kg x 5 x 3 sets

Lying dumbbell extensions
7.5kg’s x 10
10kg’s x 10
15kg’s x 10
10kg’s x 10

Pressdowns
20kg x 10
30kg x 10
40kg x 10
40kg x 10, 30kg x 10, 20kg x 10 drop set

One arm overhead extensions
5kg’s x 10
10kg’s x 10
15kg’s x 10
10kg’s x 10

Cardio
30 mins recumbent bike.

Stretching

T