GRIPPER Training - Mesocycle 57 Week 3

I keep forgetting to update my log with the Gripper Training that I do throughout the week. So what I'm gonna be doing is, making this post and then adding to it over the course of the week as I do more and more Gripper Training sessions.

Warm-ups for ALL Gripper Sessions are:
Walmart x 5 x 2
HG 150 x 2 x 2

At the end of every Gripper session is Hand Extension work.

Hand Extensions:
2 bands x 25 x 4

20th May Monday Night = 4 Singles

CoC No. 1.0:
Left Hand = 3 Closes + 1 Attempt
Right Hand = 3 Closes + 1 Attempt
Really awesome. I haven't had such good results with my left hand in about 3 weeks now.

Total number of singles over the whole week = 4

(to be updated)

WEIGHTED PULL-UPS & ROWS Training - Mesocycle 57 Week 3

This is from Monday evening.

Weighted Pull-ups:
+70 x 2
+45 x 4
+70 x 2
+45 x 4 (+1 from last time)
+70 x 2
+45 x 3
+80 x 1
BW x 10

Chest Supported Rows:
70 x 8 x 4
SP = R
SDT

Weighted Pull-ups:
+25 x 4 x 3
BW x 5 <— Done with a slow negative and a hold at the top: old school style!

Video:

M6 W4 Front Squats and Chinup Training

Band Assisted Chinups

1 Red x 2 reps x 2 sets,
1 Purple x 2 reps x 2 sets.

Chinup Attempts

2 reps x 8 sets.

Total = 16 reps

Finally a Good ChinUp Session :-)

Front Squats

Warmups

40 x 7,
90 x 5,
110 x 4,

Worksets

130 x 3,
155 x 2,
165 lbs x 4 reps x 3 sets.

Overhead Press

110 lbs x 4 reps x 3 sets

Video:-

M6 W4 Deadlift Training

This is Sunday's workout

Deadlifts

Warmups

45 x 8,
135 x 7,
185 x 5,
225 x 4,
245 x 3,
275 x 2,
305 x 2.

Worksets

325 x 2,
345 x 2 (Attempted 3),
345 x 2,
335 x 2,
325 x 2.

Reverse Lunges

20 lbs x 6 reps x 3 sets

Front Planks

65 secs x 3 sets.

Finally Back to Deadlifts with Ashiem

Video:-

DEADLIFT Training - Mesocycle 57 Week 3

This is from Sunday night. Great session!

Dynamic Warm-ups & Mobility Drills:
IT/IF Stretch
Cat Camel
Bird Dog
X-Band Walks
Overhead Squats

Deadlifts Honeymoon Period 135 to 355:
45 x 6
135 x 3
145 x 1
155 x 1
165 x 2
185 x 3
195 x 1
205 x 1
215 x 1
225 x 3
235 x 2
245 x 1
255 x 1
265 x 2
275 x 2
285 x 1
295 x 1
305 x 1
315 x 3 x 3
325 x 2
335 x 1
345 x 2

Deadlifts Honeymoon Period Modification @ 355:
355 x 3 x 10

Video:

Sunday March 19

Benchpress
4 X 5 X 192lbs

Rackpulls
3 X 10 X 365lbs

Pullups
22 X 1 X 65lb assist (50sec rest)

My previous benchpress session was rushed with 5 min rests and was a struggle. This time I went back to 8 minute rests and it went much better.

M6 W3 Snatch Grip Deadlifts and Back Training

This is Thursday's Workout with Ashiem

Snatch Grip Deadlifts

230 lbs x 4 reps x 2 sets,
220 x 8.

Awesome Sets!!

Dumbbell Rows

90 x 5 reps x 4 sets.

Chin Up Attempts

3 Attempts.

VIdeo:-

Kanishk VIdeo:- 6:30 secs

You have to realize that something always has to give no matter what. Yes, you can build up a certain capacity but you can never reach your true ability at two different extreme things. Even in athletic situations where skills are mixed, such as heptathlon or Iron Man, the athlete could realize more potential if they focused on one thing or on very closely related things. This is part of the age-old question about what true athleticism means. Well, the greatest all-around "athlete" in the world will always have his ass kicked by a highly skilled specialist at any one thing. The entire fitness industry right now centers on this homogenized idea of fitness. Long g distance running and strength training are diametrically opposed. You are asking your body to adapt to opposite things, essentially. The only possible outcome is a stalemate, at best, even if you slowly build up and juggle your training perfectly. If however, you build up the running to a certain level and then only maintain with no further distance or frequency being added, you have a much better chance of continuing to advance in strength, but it is still a detriment to some extent. In the current "feel-good" psychobabble climate, most trainers will tell you that you can do anything you set your mind to and not to let naysayers dissuade you. You just have to believe. I call this the Tinker Bell fallacy. You can't fit a square peg in a round hole.

You should do what you really want to do, but have realistic expectations. Unrealistic expectations could lead to injury in this situation.

That sounds almost exactly like when I tried running 3 days a week about a year ago. Everything suffered. When I stopped lifting my running got considerable better and when I stopped running my strength went up.

I wonder if capacity could slowly be built up so everything wouldn't suffer. Or if it very much depends on the person. Maybe even hill walking would be less taxing.

LEFT OVER Training - Mesocycle 57 Week 2

This is from Thursday night. Trained with Kanishk. Good times!

Overhead Squats:
135 x 3 x 3

Weighted Pull-ups:
+45 x 5
+80 x 1
+45 x 5

Dips:
BW x 5 x 3

Inverted Rows:
BW x 12 x 3

Banded Push-ups:
No. 3 x 6 x 3

Pull-ups:
9 + 3 + 3 = 15 reps

Video:

I just wanna add that I tried to do two very conflicting things at one point: I was doing Krav Maga twice a week and my regular Strength Training as well, After 6 months I was done. Everything was suffering on a major level and diet isn't the underlying solution. I had to pick and choose and I dropped KM.

This also reminds me: when your numbers are relatively low-ish, you can try to conquer multiple mountains because you're not stretched too thin. But doing that just reduces your ability to actually get those big numbers.

I'd like to be running five days a week but I'll just have to start slow and see how it goes.

Thanks for the input Joe. I was hoping you were gonna say I can do it all.

Good!

Thurs. March 16

Squats
3 X 5 X 240lbs
1 X 3 X 245lbs

From last night.

Pullups
20 X 1. 65lb assist with 50 second rest.

I decided to only take off 10 seconds. Turned out good. I was able to add 2 more sets in good form.

M6 W3 Front Squat and Chinup Training

This is Yesterday's Workut.

ChinUps

Band Assisted

1 Blue x 3 reps, 2 reps
1 Red x 2 reps,
1 Purple x 2 reps x 2 sets.

BodyWeight

2 reps x 6 sets,
1 rep x 3 sets

Total = 15 reps.

Front Squats

Warmups

40 x 7,
90 x 5,
110 x 4,

Worksets

130 x 3
155 x 2,
165 x 3 reps x 4 sets.

D.B. Unilateral Overhead Press

50 x 5 reps x 3 sets.

Video:-

Generally speaking, only one goal can really be at the forefront. You can have a few different goals as long as they aren't total opposites and you realize that you can do really well at 1 and alright at the others. You basically need to prioritize the one that is more important or be happy as a jack of all trades and master of none.

As goals diverge it is much more difficult (nearly impossible in some cases) to achieve. You can't become a bodybuilder and a marathon runner at the same time. They are just too different. Cardio and conditioning can be put into a strength training routine but, just like Ashiem and his grippers, you have to find the right time and place and volume. With that in mind you want to put your running later on in the training week to avoid it impacting you prioritized training. Ideally it should be after your priority training is done but 2-3 days before you do it again.

Sunday. 21/4/13

Bench Press
3sets X 4reps X 190lbs

Rackpulls
3sets X 6reps X 295lbs

Wednesday. 24/4/13

Pull Ups
3sets X 3reps

BB Row
3sets X 7reps X 140lbs
1set X 5reps X 140lbs

Thursday. 25/4/13

Squats
1set X 5reps X 225lbs
1set X 5reps X 235lbs
3sets X 3reps X 240lbs

Based on this you may want to run Tuesdays and Fridays (not sure how many times you want to run per week). Really you need to start doing it, evaluate how it impacts your strength training and make adjustments but based on the volume and layout you have I don't see it being a huge problem for you.

While trying to progress on every lift all at the same I cant help but wonder how many goals a person can work on at once.

Bigger, stronger, leaner, faster or even maximal strength and endurance type strength. Should one come before the other? One goal at a time? I always hear a lot of people say get steonger and the rest will follow. But that just seems like wishfull thinking. While others say get lean so you can get big.

I ask because I'd like to get back into running. Building up to 20-30 miles per week. But every time I've done that my strength gains seemed to stop instantly.

POSTERIOR CHAIN Training - Mesocycle 57 Week 2

This is from Wednesday night. As a side note, and as a reminder to myself: I have to update all my Gripper Training stuff. I've been training the CoC 3-4 times a week and I've forgotten to log my entries for last week. I'll make a huge log later this week.

Step-Ups:
35 x 6 x 5
SP = R

Dumbbell Rows:
100 x 6 x 5
135 x 4
DP = R + S

Romanian Deadlifts:
225 x 5 x 4
SDT Base
I know I'm running almost all exercises on this day via SDT but that's only because I'm injured and taking it slow.

Hammer Strength Rows:
90 x 10 x 3

Video: