Building, building, building.....
After some distractions that forced me away from my training, I am so pleased to be back to the gym and focusing on rebuilding and shattering some very specific grip goals in late January 2016. I am eager to rebuild and continue moving forward with competing, being a business owner and enjoying the off season for my minions while they get back into the gym, work with their coaches and make every training day count.
Sunday, 12/6
For some reason I kept singing, "Grip N Squats" over and over and over in my head rather than, "Boots and Pants." Either way, it's ridiculous but TOTALLY leads into some pics I have GOT to share with you all.
Gripper Warm Up - Guide, 3x10
SquatGuide
3x10
Squat
I jumped over to regular bar for squats tonight because truthfully I didn't want to move the chains and benches to get my work in. This was a great opportunity to realize how much more I prefer the SSB when training grip as my first priority since my hands were beat.
Please note...I AM SQUATTING!!!!! It may be light weight, but it counts and there are no mental issues or limitations that freak me out or without a SSB to help manage some of my chronic issues. I truly believe my work with the SquatGuide has helped reduce problems within my squat that were lending themselves to chronic knee issues. Time will tell. From time to time I still get some sharp pain behind the kneecap but it's NOTHING compared to previous issues.
Bar - 3x5
135, 2x5
185, 1x5
205, 1x5
225, 1x3
245, 1x3
275, 1x5
Grippers - 10x1
The rules here are when I close a gripper, I move up to the next higher one. If I miss on a higher one, I drop down. I can miss on heavier grippers twice and finish with lighter singles.
106 RGC Rating (COC 2), 2 second hold
107.5 RGC Rating (COC 2), 2 second hold
110 RGC Rating, 2 second hold
114 RGC Rating, (COC 2), 2 second hold
125.8 RGC Rating, miss
114 RGC Rating, (COC 2), 2 second hold
125.8 RGC Rating, miss
114 RGC Rating, (COC 2), 2 second hold
114 RGC Rating, (COC 2), close but no hold
110 RGC Rating, 2 second hold
Filed Gripper
Filed COC 2 - hold for five seconds, not complete close
Filed COC 2 - miss x 2 seconds
Filed COC 2 - miss x 1 second
Rolling Thunder
119 lbs x 2, 3 count hold on last rep
119 lbs x 2, 3 count hold on last rep
119 lbs x 2, 1 count hold on last rep
109 lbs x 2, 7 count hold on last rep
114 lbs x2, 5 count hold on last rep
Rubber Bands
10 extensions
10 double extensions
10 extensions with rotations
Stretching Battery
Based on current goals and time constraints, I do not focus on gripper work or the revolving handle with my left hand. I do some work between sets with my left hand and there is an obvious difference in gripper strength (crush grip). Double over hand work would fall under support grip so the impact of equitable training between sides is less obvious. I have noticed that when I lose double overhand grip on an axle DL, it is my RIGHT side. AKA the one that my training focuses on.
Knowing abilities and limitations with the off hand and the different type of grip events is very important during a competition. Despite the strength differences, I will use my left hand for opening attempts and switch between the two as fatigue sets in.
I do see carry over and gains in strength in my untrained/limited trained off hand due to the influence of what I chalk up to cross education & contralateral training effect.
Thanks so much for reading and checking in!