ThatGripGuy's training log

[ThatGripGuy]

Tuesday
Dumbbell Curls
12.5kg x 20, 22.5kg x 12, 32.5kg x 12 and 42.5kg/95lbs x 10

Tricep Pressdowns
to 15p x 8, 20p/120kg/264kg x 3. PB. Only 1 plate left on stack of the lat machine. Great for off cycle

Dumbbell Wrist Curls
to 42.5kg/95lbs x 15

 

[alfresco]

Joe Rogan recently had a podcast with the wrist wrestling champion, and he talks extensively about grip strength. Might be worth a listen.

 

[ThatGripGuy]

Wednesday
Ploughed on through this in an hour only to have the reason for doing so cancel. Urgh. Humid day
Dumbbell Bench Press
10kg@ x 20, 22.5kg@ x 12, 32.5kg @ x 12, 42.5kg/95lbs x 12 (sleeves on)

Chest Supported Rows
bar x 20, 60kg x 12, 100kg x 12, 140kg x 8, 190kg x 5 r/p (plus 1 cra**y rep), d/s back to 140kg x 12 r/p

Pec Dec
Stack x 2 x 25

Bwt: 316lbs

 

[ThatGripGuy]

Joe Rogan recently had a podcast with the wrist wrestling champion, and he talks extensively about grip strength. Might be worth a listen.

I saw it. Esp the first half. I've worked at (been paid lol) arm wrestling expos. I even helped warm them up with actual wrist wrestling vs arm wrestling as per the podcast

 

[ThatGripGuy]

Saturday
Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program)
Hatfield Squats
Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x 4 x 4 lol. 3 more weeks of max work at this percentage of my max so I'll just add reps. The squat portion took 1hr 15mins. The next session is speed work

Lying Leg Curls
8p x 8 then 19p/114kg x 2 x 5 r/p

s/s

Leg Extensions
1/2 stack/90kg/198lbs x 8, stack x 8 and stack x 1 leg at a time x 4

 

[ThatGripGuy]

Sunday
Slightly co**ed up due to not looking at notes
Seated Press
To 120kg/264lbs x 6

Rear Delt
Should have dropped these for 12 weeks
To stack x 8

Reverse Dumbbell Wrist Curls
to 30kg/66lbs x 10 + x 40 BS work

Tricep Pressdowns
to 18p x 8

 

[ThatGripGuy]

Monday
3rd day in a row training and my right shoulder and elbow ached all through training. 80f
Hatfield Squat
110kg x 8, 200kg x 8 and 280kg/616lbs x 3 x 6 as fast as possible. Belts no wraps

Leg Press
Seat one stop up (H3) 200kg x 8, 400kg x 8 and 500kg/1100lbs x 8

 

[ThatGripGuy]

Thursday
95f...and it's squat day. At gym just after 8am (no rushing and a little cooler) and Squats took over 2 hours. Cold wet towel and LOTS of liquids. Spotted, on bench, the freak that is Police Officer Will Hughes. Genetic anomaly. I'm big and muscular but he HAS those muscle bellies and tie ins @ 260lbs
Hatfield Squats - Max
bar x 12, 110kg x 8, 230kg x 6, 350kg x 1 (belts only), 410kg/902lbs x 1 (all on) then back to wrapped etc 4 x 4 x 350kg/770lbs

Lying Leg Curls
to 19p x 6 and 5

s/s

Leg Extension
to stack x 6 reps per leg

 

[ThatGripGuy]

Friday
Another sweat box of a day. Cools down soon
Seated BB Press
to 122.5kg/269.5lbs x

Tricep Pressdowns
19p/114kg/251lbs (no spot) x 4

Dumbbell Wrist Curls - Flexor
to 45kg/99lbs x L12/15R

Right eblow tweaking

 

[ThatGripGuy]

Sunday
Started much latter, for me, than usual. Like after 10am. Much cooler today. Down 10-15 degrees f
Hatfield Squats - Speed
Fast? The bar came off on the 1st warm up set ha ha. And on the top sets I took my power-lifting time (lol) between sets but moved quickly enough to have the bar wobbling when working
bar x 12, 110kg x 8, 200kg x 8 and then 285kg/627lbs x 3 x 6 fast as possible


Leg Press
240kg x 10 (fast), 440kg x 10 (fast) and 540kg/1188lbs x 8. No wraps. H3

 

[ThatGripGuy]

Monday
Late one as I'm doing a late / night shot again for a buddy. So start late, rest loads and lie in tomorrow too
Dumbbell Bench Press
15kg x 20, 25kg x 12, 35kg x 12, 47.5kg x 8

Chest Supported Rows
to 190kg x 6. Reps could have been better

Dumbbell Curls
to 37.5kg x 12

 

[ThatGripGuy]

Wednesday
Absolutely brutal session. Felt like I wasn't gonna make it through. Had to think 1 step at a ti
Hatfield Squats
w/up, 110kg x 8, 230kg x 8, 300kg/660lbs x 1 (belts only), 415kg/913lbs x 1 Now I start questioning life choices. Needed to focus on 'if I can stand up/unrack it I can squat it' as the work sets needed to be done. 365kg/.803lbs x 4 x 4

Lying Leg Curls
8p x 8, 19p x 7. F**ked off set 2

Leg Extensions
1/2 stack x 8, stack x 8, stack x 7 (1 leg at a time alternating)

 

[ThatGripGuy]

Thursday
New PC decided to not do it's thing. Gonna be fun fixing that. Thankfully the old one still lives. Right elbow hates me (took a painkiller just now)
Seated Press
to 122.5kg x 5

Tricep Pressdown
to 19p x 5 (and now I was in pain)

Dumbbell Wrist Curls
C**ked up starting with flexors but remembering I was meant to train extensors
to 32.5kg x 8

 

[ThatGripGuy]

Saturday
Speed squat day. Took my time between sets but was FAST doing the set. Leg Press felt strong. Still no wraps on LP. Wore a forearm strap (from Spud Inc) for that nagging pain (ok all day yesterday but nagging a bit over night). Helped loadsAlso I'm officially old as my first (of 3) grandkids starts Uni.
Hatfield Squats - Speed
Usual warm up, 200kg x 8, 290kg x 3 x 6 fast

Leg Press - H3
Poor sod in front of me (late teens, early 20's) MAY have been put out by my 'leave that on' then adding to it to warm up lol (all 80kg/176lbs loaded)
200kg x 10, 400kg x 10, 550kg/1210lbs x 10

 

[ThatGripGuy]

Sunday
Only the lord rests on the 7th day. I don't. Resting tomorrow ready for a heavy/max squat day Tuesday
Dumbbell Bench Press
to 47.5kg x 12

Chest Supported Rows
to 190kg/418lbs x 5 r/p (much better form than last time)

Hammer Dumbbell Curls
to 65kg/143lbs x 12 (had planned on 55kg but kept going)

 

[ThatGripGuy]

Tuesday
Arrived early. Session from hell. Done anyway
Hatfield Squats
w/ups to a mis-load 460kg/1000+lbs. Realized after un-racking. Racked it and took 40kg off. One saving grace was less shaking un-racking than when I PB'd this before. Backed off to 420kg/924lbs x 1. Then 370kg/814lbs x 4 x 4. Almost 2 hours to this point

Lying Leg Curls
8p x 8 and 19p x 8 r/p

Leg Extensions
1/2 stack x 8, stack x 8 and stack x 8 each leg

 

[ThatGripGuy]

Wednesday
That elbow / forearm nerve pain started half way through pressing. Wearing the strap. Took painkiller after
Seated Press
to 122.5kg/269.5lbs x 6

Tricep Pressdowns
Got an assist into the starting position
to 19p/114kg/250.8lbs x 6 PB.

Dumbbell Wrist Curls - Flexors
to 42.5kg x 12

 

[ThatGripGuy]

Friday
Cr*p nights sleep which did NOT help. Arrived early (0810am). Forearm still playing up
Hatfield Squat
to 295kg/649lbs x 3 x 6 speed reps

Leg Press
200kg x 10, 400kg x 10 and 575kg/1265lbs x 10. No wraps used

 

[ThatGripGuy]

Sunday
Needed rest and MIGHT have caught up on some of the heat lost sleep. Still hot day
Dumbbell Bench Press
10kg @ x 20, 20kg, 30kg and 40kg all x 12 then 50kg/110lbs x 8

Chest Supported BB Row
to 185kg x 6 misload, rested and 190kg/418lbs x 4 r/p (6 next time)

Dumbbell Curls
10kg @ x 20, 20kg and 30kg x 12 and then 40kg/88lbs x 12

 

[ThatGripGuy]

Monday
Phase II of the road to 500kg/1100 Hatfield Squat. It was, as before, H.A.F. Headache on waking (need more over night fluid). Not the best nights sleep. Moan etc
Hatfield Squat
Bar x 12, 110kg x 8, 200kg x 8, 300kg x 1 (no wraps), 415kg/913lbs x 2 x 1. Plan called for 3 x 1. Then dropped to 375kg/825lbs x 3 and then 6 (only cos I didn't 'feel' the planned 3 x 3). 6 x 375kg might be a PB too

Lying Leg Curls
8p x 8 and then the whole stack of 200kg/440lbs (double ratio so effective weight is 120kg/264lbs) x 4 r/p (PB)

s/s

Leg Extensions
1/2 stack (90kg/198lbs) x 10, stack x 10, stack x 7+2 left / 9 right