So far so good with my sledge today. I have completed 2 Sets of 1 rep with 19.75 lbs @ 31". No misses so far, but i am trying to spread it out a lettle bit also. Definately is harder then yesterday but i am getting better mentally ready today. I concentrate on lowering it slowley and under control, then it goes up okay from there. So today its all about the decent, it's something else every day. It seems so simple but its going to take ma all next year to really get a feel for what works.
I also ripped a deck of Bikes. It was right after my first sledge lever rep so that is my excuse for it being so tough. I still needed to pull it apart to finish it like usual. I think i will try to go back to half a deck, get a good rip and just increase from there. I'm thinking that i never built up the proper muscles to rip it all the way thru because i started with a complete deck. Proper form should help build the needed strength, lets see what happens
Thursday, November 26, 2009
Wednesday, November 25, 2009
#18.5 @ 32.5"
I think i am burinig out with this sledge work. I don't know?
I did 5 sets of 1 okay yesterday. The first 3 reps were with the wrong weight & length. But i did the proper way for the last 2. I can't even seem to follow a basic chart, wow. i finished with #18.5 @31"
I just had a real hard time doing #18.5 at 32.5" this morning. It was just the first rep (actually second, first one failed) of the day but come on. Should i just do 2 workouts per week? I don't know now. Tomorrow i am supposed to do 5 sets of 19.75 lbs @ 31". If i can not get that done then there is something wrong.
Doing the #18.5 @ 32.5" last Friday was not that tough, now yes i missed 1 rep but the rest felt okay. Hell i missed the first rep today already.
Finished the sets today, so i will do the 19.75 tomorrow and see how it goes. I did the math and doing 18.5 @ 32.5" is like 19.4 lbs at 31". So in theory tomorrow should only be a little bit harder then today. It's a step between today & 20 lbs. If i can make it tomorrow, then i will do the 20 lbs as the next step then jump to 21 lbs and so on. I'm still contiplating going to 16 lbs only in sets of 5 during the day and try for increased reps. I really do not know. there is not enough time to experiment for this year, but watch out for next year. I will be training ALL year for next years comp.
i set up my new handle rollong thunder also. I pulled 141 pretty easy just messing around. So i added 10 lbs and pulled that with both hands. Big difference considering my previous PR is only 156. With some warm up i think i could do more, definately. I may try that next Monday during my workout. i will add it to my circut
I did 5 sets of 1 okay yesterday. The first 3 reps were with the wrong weight & length. But i did the proper way for the last 2. I can't even seem to follow a basic chart, wow. i finished with #18.5 @31"
I just had a real hard time doing #18.5 at 32.5" this morning. It was just the first rep (actually second, first one failed) of the day but come on. Should i just do 2 workouts per week? I don't know now. Tomorrow i am supposed to do 5 sets of 19.75 lbs @ 31". If i can not get that done then there is something wrong.
Doing the #18.5 @ 32.5" last Friday was not that tough, now yes i missed 1 rep but the rest felt okay. Hell i missed the first rep today already.
Finished the sets today, so i will do the 19.75 tomorrow and see how it goes. I did the math and doing 18.5 @ 32.5" is like 19.4 lbs at 31". So in theory tomorrow should only be a little bit harder then today. It's a step between today & 20 lbs. If i can make it tomorrow, then i will do the 20 lbs as the next step then jump to 21 lbs and so on. I'm still contiplating going to 16 lbs only in sets of 5 during the day and try for increased reps. I really do not know. there is not enough time to experiment for this year, but watch out for next year. I will be training ALL year for next years comp.
i set up my new handle rollong thunder also. I pulled 141 pretty easy just messing around. So i added 10 lbs and pulled that with both hands. Big difference considering my previous PR is only 156. With some warm up i think i could do more, definately. I may try that next Monday during my workout. i will add it to my circut
Monday, November 23, 2009
#17.25 lbs @ 31"
Only worked out at night, sledge was part of that workout
Blob:
25 reps with my left @ 37.5 lbs
- I spaced it out as if i was doing it with both hands, i just faked the right hand, i did that to set a pace
- I chalked after 7 reps and then every 3 reps (4 reps at the end)
- I really think i could have kept going, but i need to bump up to the 40 lb next time
- this should help for the medley at Gripmas next year, LOL
Circut: 5 sets
Sledge w/ Right - 17.25 lbs @ 31"
Blob w/ Left - 55 lbs, negative hold as long as possible (1 sec?)
2" V-bar w/ Right - 158, 183, 208, 218 (Barely), 223 missed
Axle w/ Left - 150 lbs
2 Hp (after circut)
110, 130, 140, 150, 160 (Missed)
2" Vbar after 2 Hp - 223 PR
- I just pulled it without thinking it was a PR, i actually thought i took weights off but i never did
- It came up really good
Grippers w/Right
- #200 warm up - 3 reps
#2 - MM Set, 5 reps in a row
- now i barely opened it up between reps but it is still pretty good for me
- should have done more but it was at the end of theworkout and i was done for the night
Blob:
25 reps with my left @ 37.5 lbs
- I spaced it out as if i was doing it with both hands, i just faked the right hand, i did that to set a pace
- I chalked after 7 reps and then every 3 reps (4 reps at the end)
- I really think i could have kept going, but i need to bump up to the 40 lb next time
- this should help for the medley at Gripmas next year, LOL
Circut: 5 sets
Sledge w/ Right - 17.25 lbs @ 31"
Blob w/ Left - 55 lbs, negative hold as long as possible (1 sec?)
2" V-bar w/ Right - 158, 183, 208, 218 (Barely), 223 missed
Axle w/ Left - 150 lbs
2 Hp (after circut)
110, 130, 140, 150, 160 (Missed)
2" Vbar after 2 Hp - 223 PR
- I just pulled it without thinking it was a PR, i actually thought i took weights off but i never did
- It came up really good
Grippers w/Right
- #200 warm up - 3 reps
#2 - MM Set, 5 reps in a row
- now i barely opened it up between reps but it is still pretty good for me
- should have done more but it was at the end of theworkout and i was done for the night
#18.5 @ 32.5"
Last Friday 11/20
Sledge -
5 sets of 1 with 18.5 lbs @ 32.5" during the day
- i missed on the 4th rep so i only had 4 good reps
- i ran out of time because we went out for the weekend
- i had to skip the Sat workout so i did that workout today
- seemed pretty tough, but not max effort
Sat & Sunday i had off and did NO grip at all
Sledge -
5 sets of 1 with 18.5 lbs @ 32.5" during the day
- i missed on the 4th rep so i only had 4 good reps
- i ran out of time because we went out for the weekend
- i had to skip the Sat workout so i did that workout today
- seemed pretty tough, but not max effort
Sat & Sunday i had off and did NO grip at all
Thursday, November 19, 2009
#17.25 lbs @ 31"
Gripmas sledge will have a 31" handle and we have to grab it at the end of the handle. Damit, i will just have to make damn sure i have a good grip on it and that my pinky finger gets a good hold on the handle.
I started my sets with 17.25 lbs today and they felt easier but now i wonder if it because i used the 31" mark? Lets see what happens tomorrow.
I messed up my cycle, i skipped a day somewhere when i put it in the spread sheet. And i will be out of town on Sat. So i need to re-think this AGAIN
I did one rep with the 20 lb. Then failed on the next rep at 17.25. It still makes no sense. I need to worry about next years Gripmas and come up with a long term program that tries a bunch of different types of training styles. This way i can see what works and what does not. Maybe i should try high volume / lower weight, like KTA? i really do not know
I had an off night with my other lifts also. Because of the hole in my laft palm i was limited and could not follow a program anyway, but i tried lifting the 37.5 lb blob for reps. I did 2 sets of 5L / 3 R. My left is still definately stronger then my right.
I started my sets with 17.25 lbs today and they felt easier but now i wonder if it because i used the 31" mark? Lets see what happens tomorrow.
I messed up my cycle, i skipped a day somewhere when i put it in the spread sheet. And i will be out of town on Sat. So i need to re-think this AGAIN
I did one rep with the 20 lb. Then failed on the next rep at 17.25. It still makes no sense. I need to worry about next years Gripmas and come up with a long term program that tries a bunch of different types of training styles. This way i can see what works and what does not. Maybe i should try high volume / lower weight, like KTA? i really do not know
I had an off night with my other lifts also. Because of the hole in my laft palm i was limited and could not follow a program anyway, but i tried lifting the 37.5 lb blob for reps. I did 2 sets of 5L / 3 R. My left is still definately stronger then my right.
Wednesday, November 18, 2009
#17.25 lbs @ 31"
Sledge work is alot more mental then other grip feats. Alot lore then i ever expected. On my last set of 1 today, i did not get it. When i grabbed it and started, i was not mentally seeing myself completing the lift. I said to my self the grip does not feel right, it was just off a little bit. and once it got to my forehead it felt like it was really heavy and i could not move it at all. So i stopped and put it down, because it it falls the wrong way you can destroy your wrist. A minute latter i tried it again and the grip was better, i still was not into it though. I got it half way up and then it just stopped. WOW. On Monday i just did 2 back to back reps with 18.5 lbs
The other thing is i was doing this on the end of the sledge. So that could be the other thing. How? well I'll tell you how. When lifting the sledge from your forehead to the upright position, your grip in your ring & pinky finger really come into play. And that because your hand partially opens up just to get the sledge down to your head you have to squeeze that handle more with your last 2 fingers to get it back up as well as wrist strength. (So maybe it will help with grippers Hmmmmm)
Anyway, when putting my hand at the 31" mark on a 32.5" handle it feel stronger. Maybe it's just me but when my hand is at the end of the handle it just does not feel right for my pinky. That must me why i had a hard time doing my sets of 17.25 @ 32.5" but the next day 18.5 lbs at 31" felt ALOT easier.
It's like i just had an ahaa moment. Other people may be interested in this. I wonder if others have noticed this or if it would make sense after reading this. If you actualy read this and do sledge work, please tell me what you think. If it does not make sense you can say that also, it's hard to put into words.
The other thing is i was doing this on the end of the sledge. So that could be the other thing. How? well I'll tell you how. When lifting the sledge from your forehead to the upright position, your grip in your ring & pinky finger really come into play. And that because your hand partially opens up just to get the sledge down to your head you have to squeeze that handle more with your last 2 fingers to get it back up as well as wrist strength. (So maybe it will help with grippers Hmmmmm)
Anyway, when putting my hand at the 31" mark on a 32.5" handle it feel stronger. Maybe it's just me but when my hand is at the end of the handle it just does not feel right for my pinky. That must me why i had a hard time doing my sets of 17.25 @ 32.5" but the next day 18.5 lbs at 31" felt ALOT easier.
It's like i just had an ahaa moment. Other people may be interested in this. I wonder if others have noticed this or if it would make sense after reading this. If you actualy read this and do sledge work, please tell me what you think. If it does not make sense you can say that also, it's hard to put into words.
#16 @ 32.5"
So i tried to do a barehand bend. This is what can happen if your not carefull. It was a 60d nail and the head went int my palm. I did this without injury a couple of weeks ago, but tonight i was bending out of anger and i did not pay enough attention to where the head of the nail was in my palm. I never even bent the damn nail, grrr
Before this i did a red nail reverse style. That was a PR at 7". But i did not use calibrated stock and the video was not clear enough to be considered for the Steel Slayer List. Next time, After my palm heals of course
I started another cycle with the sledge today, 5 sets of 1 w/ 16 lbs at 32.5". I was am really suprised that is feels a little difficult. Weird, but maybe sledge work does not need a bunch of rest because i am never doing too much work with it every day. I'll know more when i begin the next cycle, but if thats the case i just will not take a full week off before the comp? IDK
Nothing with my left hand today, not sure how many days off i will need. I do not want to rip it open.
Monday, November 16, 2009
#18.5 @ 32.5"
I am making a prediction for Gripmas. I will get 24 lbs on the sledge. And it will be the best sledge at the comp. Thats right, i will win one of the 5 events.
Today i have to do 5 sets with 18.5 lbs at 31". I did the first rep and it was easy. I'm sure they will get harder during the day, but hey, thats called training. I have off with sledges tomorrow and then i cycle back on Wednesday. So this was cold, no warm up, no adrenaline, nothing.
The next cycle puts me at 18.5 lbs at 32.5", but that almost seems to small of a jump. I may need to re-work my cycle, Nah. Slow progress is still fine, i don't want to get injured. This sysle will have me doing 5 sets of 1 with 21 lbs plus a week of rest before the comp. With a little room to still adjust if needed.
I think doing 18.5 lbs at 31" is easier then doing 17.25 lbs at 32.5". It's weird, unless it also has to do with the fact that i was framing out my basement on Sat & Sunday? The only other difference is the weight was attached to the face of the sledge, today there are 2 weights attached to the sides of the sledge. I'm just glad it is moving along so easy.
I finished the day with 2 reps with the 18.5 lbs at 31". It just felt right. Now after a day of rest the next cycle should be a breeze.
I also got my 45 lb blob +5 lbs 2-3 inches off the ground. I need to keep messing with blob, it will come around
Today i have to do 5 sets with 18.5 lbs at 31". I did the first rep and it was easy. I'm sure they will get harder during the day, but hey, thats called training. I have off with sledges tomorrow and then i cycle back on Wednesday. So this was cold, no warm up, no adrenaline, nothing.
The next cycle puts me at 18.5 lbs at 32.5", but that almost seems to small of a jump. I may need to re-work my cycle, Nah. Slow progress is still fine, i don't want to get injured. This sysle will have me doing 5 sets of 1 with 21 lbs plus a week of rest before the comp. With a little room to still adjust if needed.
I think doing 18.5 lbs at 31" is easier then doing 17.25 lbs at 32.5". It's weird, unless it also has to do with the fact that i was framing out my basement on Sat & Sunday? The only other difference is the weight was attached to the face of the sledge, today there are 2 weights attached to the sides of the sledge. I'm just glad it is moving along so easy.
I finished the day with 2 reps with the 18.5 lbs at 31". It just felt right. Now after a day of rest the next cycle should be a breeze.
I also got my 45 lb blob +5 lbs 2-3 inches off the ground. I need to keep messing with blob, it will come around
Sunday, November 15, 2009
#17.25 lbs @ 32.5"
Gripmas is getting closer and now there are 3 of the top 4 gripsters in th ecountry coming. It's going to be a great learning experience. I still think i have a chance to win the sledge but that is a long shot and would suprise everyone there. But if i can win 1 out of 5 events i may avoid coming in last place. And winning any event against this group is an accomplishment.
Sledge:
5 sets of 1 during the day - 17.25 lbs @ 32.5" handle
- a couple of the reps had to be tried a second time because i failed. But i got all the reps again today. And tomorrow i add 1.25 lbs and go back to 31" handle. Should be interesting.
- I set up a cycle that i have used with kettlebells. Lets see how it translates over to sledge work
1 Arm Axle
5 sets of 1 during the day - 130 lbs
- i went down in weight because i had a real hard time completing the reps the other day at 150. And considering my PR is 160, it was too close to use for reps. Who knows if i should even be doing it this way?
- I may just have to stop this as GTG and just hit it hard 3 times per week. Thats what i'll do and just lift the Blob for time for my 5 sets of 1 during the day
Grippers
#2 hold coin for time
- 23 sec, but i was counting so it's not official. I will use a timer tomorrow and also do multiple sets during the day. I think this may help the best using choker grippers for the comp.
Sledge:
5 sets of 1 during the day - 17.25 lbs @ 32.5" handle
- a couple of the reps had to be tried a second time because i failed. But i got all the reps again today. And tomorrow i add 1.25 lbs and go back to 31" handle. Should be interesting.
- I set up a cycle that i have used with kettlebells. Lets see how it translates over to sledge work
1 Arm Axle
5 sets of 1 during the day - 130 lbs
- i went down in weight because i had a real hard time completing the reps the other day at 150. And considering my PR is 160, it was too close to use for reps. Who knows if i should even be doing it this way?
- I may just have to stop this as GTG and just hit it hard 3 times per week. Thats what i'll do and just lift the Blob for time for my 5 sets of 1 during the day
Grippers
#2 hold coin for time
- 23 sec, but i was counting so it's not official. I will use a timer tomorrow and also do multiple sets during the day. I think this may help the best using choker grippers for the comp.
Friday, November 13, 2009
#17.25 lbs @ 31"
During the Day:
Sledge:
5 sets of 1 w/ 17.25 lbs
- damn my hands is still sore from trying to put that 60d into the board, but these are going okay. Tough but do-able. And considering they are all with mo warm up, i am happy
1 Arm Axle DL:
5 sets of 1 w/ 150 lbs
- its hard to believe that 160 is my max but 150 does not feel that tough. I really need to start doing KB snatches and i think this will bet alot better
Sledge:
5 sets of 1 w/ 17.25 lbs
- damn my hands is still sore from trying to put that 60d into the board, but these are going okay. Tough but do-able. And considering they are all with mo warm up, i am happy
1 Arm Axle DL:
5 sets of 1 w/ 150 lbs
- its hard to believe that 160 is my max but 150 does not feel that tough. I really need to start doing KB snatches and i think this will bet alot better
Thursday, November 12, 2009
#16 @ 32.5"
During the day:
5 sets of 1 rep w/ 16 lb sledge at 32.5" on the handle
- spread out during the day like Pavels GTG
1 deck of cards into thirds
- I need to start doing 1 deck per day to get back in shape with these
PM Workout:
1 arm axle
110, 130, 140, 150, 165 (missed, got it half way up)
Blob
37.5, 40, 45, 45 for 5 sec, miss on 50, 3 reps of 37.5 HP (loose grip at the top)
2" V-bar
158, 168, 183, 198, 213 PR
- Damn 10 lb PR, it just feels good.
- My left got 198 but barely missed the 213
Hub
45 broke off ground w/ left
Grippers
3 MM reps with the #2, 1 rep with the HG300, miss #2.5, 3 BFN w/ #2.5, #3 & #3.5
5 sets of 1 rep w/ 16 lb sledge at 32.5" on the handle
- spread out during the day like Pavels GTG
1 deck of cards into thirds
- I need to start doing 1 deck per day to get back in shape with these
PM Workout:
1 arm axle
110, 130, 140, 150, 165 (missed, got it half way up)
Blob
37.5, 40, 45, 45 for 5 sec, miss on 50, 3 reps of 37.5 HP (loose grip at the top)
2" V-bar
158, 168, 183, 198, 213 PR
- Damn 10 lb PR, it just feels good.
- My left got 198 but barely missed the 213
Hub
45 broke off ground w/ left
Grippers
3 MM reps with the #2, 1 rep with the HG300, miss #2.5, 3 BFN w/ #2.5, #3 & #3.5
Tuesday, November 10, 2009
Failed Blob Lift last night
I rested for the full week, plus 2 days. I soaked my hands, got pumped up listening to music, did everything i thought i was supposed to do and when i tried to lift the blob i got it about 2-3 inches off the ground on my first attempt. Great start, right - Wrong, it never broke the ground again all night. I should be happy i guess but all it did was piss me off.
So them i tried my luck at grippers, i knew the #3 would be way off so i tried for the #2.5. And i failed at that 2 times also. WTF. The 2 things i rested up for and i failed both.
Next i put a nail into a board with no hammer. And that did not go well either. I have a video i need to load today. I usually do this in my shed where my bench is solid. last night i did it on my bending table and it has a little bit of give and i think that is what made it so tough. I have done the 3-1/2" & 4" nails a bunch of times now and it took my about 5 tries to get them this time. Then i tried the 60d nail. Now yes this is larger then the nails i have seen others do it with but it is possible. I failed at that a bunch of time and i was loosing my temper. I i made sure i put everything into it. Bam, no good, but my hand still hurts. My palm feels like a big bruise and it affected the movement of my thumb (right hand). It does not seem to affect my strength, just my pain. great, it figures, i usually do something stupid like this every so often. Maybe i should get the DVD on how to drive a nail the proper way. Naaa, that would make sense.
Then came the workout, by the time i was done i set a new PR in the 2 HP (203.2) so all that thumb work did something. I also set a max with the 1 arm Axle DL (160). but my 2 hp was only at 135, may off my PR of 155. But that will come up.
Sledge - 5 sets of 1 w/16 lb (full handle)
1 Arm Axle - 110, 120, 130, 140 & 150
2" Vbar - 68, 113, 158, 183, 193, 203
2 Hp - 115, 135, 135
Hub w/ 25 lb plate - 2 sets of 5 sec
I did try the 20 lb sledge again but failed, i need to be pumped for that one, i'll get it.
I rested for the full week, plus 2 days. I soaked my hands, got pumped up listening to music, did everything i thought i was supposed to do and when i tried to lift the blob i got it about 2-3 inches off the ground on my first attempt. Great start, right - Wrong, it never broke the ground again all night. I should be happy i guess but all it did was piss me off.
So them i tried my luck at grippers, i knew the #3 would be way off so i tried for the #2.5. And i failed at that 2 times also. WTF. The 2 things i rested up for and i failed both.
Next i put a nail into a board with no hammer. And that did not go well either. I have a video i need to load today. I usually do this in my shed where my bench is solid. last night i did it on my bending table and it has a little bit of give and i think that is what made it so tough. I have done the 3-1/2" & 4" nails a bunch of times now and it took my about 5 tries to get them this time. Then i tried the 60d nail. Now yes this is larger then the nails i have seen others do it with but it is possible. I failed at that a bunch of time and i was loosing my temper. I i made sure i put everything into it. Bam, no good, but my hand still hurts. My palm feels like a big bruise and it affected the movement of my thumb (right hand). It does not seem to affect my strength, just my pain. great, it figures, i usually do something stupid like this every so often. Maybe i should get the DVD on how to drive a nail the proper way. Naaa, that would make sense.
Then came the workout, by the time i was done i set a new PR in the 2 HP (203.2) so all that thumb work did something. I also set a max with the 1 arm Axle DL (160). but my 2 hp was only at 135, may off my PR of 155. But that will come up.
Sledge - 5 sets of 1 w/16 lb (full handle)
1 Arm Axle - 110, 120, 130, 140 & 150
2" Vbar - 68, 113, 158, 183, 193, 203
2 Hp - 115, 135, 135
Hub w/ 25 lb plate - 2 sets of 5 sec
I did try the 20 lb sledge again but failed, i need to be pumped for that one, i'll get it.
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