Dunkster

[dunkster]

PM

Grippers Max

Usual warm ups

Tried for closes first -

R/H coc #2.5 - 1/4 inch
R/H HG 300 - Close PB ;D

L/H Hg 300 x2 1/2inch

Well chuffed with the hg300. When i opened it on xmas i was 3/4 inch away or more.

B/H coc #2.5 8x1 Severe Negatives (resisted every little bit).

R/H HG100x70 consecutive reps
L/H HG100x64 consecutive reps

Good pump on the forearms now

[dunkster]

Gripper rating off the grip board for quick reference, but i would have my HG300 before the #2.5

IM Guide 60 lbs
RB70
IM Sport 80 lbs
HG100
.225 BB Beginner 100 lbs
HG150
.225 COC T 100 lbs
RB130N
RB100
RB160N
RB130
RB180N
.235 BB Advanced 140 lbs
.235 COC #1 140 lbs
HG200
.241 COC 2004 #1 153 lbs
PDA243
.250 COC 2006 #1.5 168 lbs
.250 BB Super Advanced 173 lbs
GM1 cert gripper
RB210N
HG250
RB160
.260 BB Master 195 lbs
.260 COC #2 195 lbs
RB180
RB240N
PDA262
RB260N
.273 COC 2006 #2.5 238 lbs
HG300
.275 BB Super Master 255 lbs
GM2 cert Gripper
RB210
HG400
.281 BB Grand Master 280 lbs
.281 COC #3 280 lbs - x2(2005/2006)
.277 RB240
.283 COC 2005 #3 290 lbs
GM3 cert gripper
RB300N
HG350
.277 RB260
.295 spring, 1/4" mount, 2.75 width MMG1 * 306 lbs
.295 spring, 3/16" mount, 2.75 width MMG2 * 315 lbs
.295 BB Elite 320 lbs
.294 COC 2006 #3.5 323 lbs
RB330N
.306 spring, 1/4" mount, 2.75 width MMG3 * 335 lbs
.295 RB300
.306 spring, 3/16” mount, 2.75 width MMG4 * 345 lbs
.306 BB Super Elite 345 lbs
.312 BB Grand Elite 365 lbs
RB330
.312 COC #4 365 lbs
.353 HG500
RB365
.331 BB Pro 430 lbs
.345 BB World Class 470 lbs
.353? BB Galaxy 565 lbs
.362 BB Super Galaxy
.375 BB Grand Galaxy
RBWT

[dunkster]

Saturday

Squat

60kgx10
100kgx8

Just giving these a little feel as i haven't done legs in so long and squat day is thursday so just letting my body wake up the muscles.

Log - clean and press

80kgx3
80kgx2
80kgx3
100kgxfail
80kgx2

Way down on previous but that just makes me want it more next time.

Atlas Stone

90kg to chest x 2
110kg on to platform x 2

3rd attempt felt a little pain in upper back and i ain't going down that road again. Serious upper back training starts this week, honeymoon's over, time to get busy.

2H Pinch

25kgx10
45kgx10
55kgx5
65kgx8x1
67.5kg(2.5 back loaded)3x1
70kgx2x1 (slipped at top)
68.75kgx8x1
69.25kgx2x1
70kgxx1
70.25kgx3x1(last one held for 5 secs)PB ;D

Loved this today, good 7kg improvement. Found a nice position for my hands now. It helps having a good coach too, just doing this stuff blind would definitely hamper progress as you would be banging out the same nuts week after week not knowing your faults.

[Steve Gardener]

The first 2 x 1 with 70 on 2HP were missed attempts I think. When we 'ran' back at it is when they all got solid and nasty

[dunkster]

Those 2 i got up but slipped at the top it was another i missed. I'll modify.

[bigloz]

the advantage of training ath the whey. great experianced guys like steve and nick 2 help us improve quicker ;D

[dunkster]

Been busy in the garage making a prototype for my own Kinney Secret Weapon, using my preacher bench, an old broom handle, couple of bolts, hook and a loading pin made from some 22mm copper pipe and fittings and a little carabiner. Working it out before i get the steel and get it welded. It wouldn't hold any decent weight for me but my son Taylor is going to use it for his negatives as he wants to close the HG100. Look out he's gonna be good.

[dunkster]

Glad I only did the 2 sets of squats yesterday as I am already walking like I've just been ass raped

Just weighed myself and i came in at 19st 4.5lbs
Now I'm monitoring my diet really carefully I'm gonna weigh often to gauge how different food combos are absorbed.
After more careful thought, and without a bug inside me or delirious through lack of sleep, I've come to the conclusion that I'm just gonna go with whatever weight my body chooses to become. The dropping weight to a 105 isn't me, I haven't been that light for over 11 years so it just wouldn't be practical. I always lift more and have more energy when I'm bigger anyhow. I've overcome the thing that was holding me back by stopping smoking, Day 11 now ;D.
Lets see what can happen with some determination and hard work! Watch this space!

[Steve Gardener]

Bring that baby, or a copy, to the unit - we've loads of weights!! And so far so good with day 11

[dunkster]

It's not my lack of weights but the fact it is made of wood. I made it to know that it'd work. As soon as i have a few quid i will change those parts for the metal ones and it'll be all good.

[dunkster]

Monday

Bench

60kgx10
80kgx8
100kgx8
120kgx1xf
110kgx1xf
100kgx6
100kgx5

18" Deads

100kgx10 do
140kgx5 do
180kgx5 r
220kgx5 r
250kgx4 r

Shoulder press

20kgx10
50kgx8
60kgx8
70kgx6
80kgx5 pp
90kgx2 ppp
80kgx 4 pp - with much encouragement

TTWC

Tried these but the pain in my wrist somehow stopped me even getting 60kg Going to introduce wrist curls twice a week to build up to these. I'll f**kin' have em!!

The Beast

Got strapped in and broke the Behemoth of the floor a couple of inches. This will be my little fun thing to deadlift this right up.

One hand lift

80kgx5 b/h
120kgx5 b/h
160kg x2 r/h 2xf l/h
140kgx3 b/h
155kgx5 b/h

It's all coming back to me now, more hungry than ever! I intend on destroying all comers in the Novice Iron Grip!! ;D And next year I'll be after you open boys

Weight
19st 7lbs

[dunkster]

Just measured my calves, re the earlier discussion, and they measure in at 19 inches. I'm gonna see if i train them, how big i can get em

[dunkster]

Lunchtime Grippers

Usual warm ups

Negatives
#3 5x1 b/h

TNS reps

Filed HG150 7x10

[dunkster]

PM Session

Wrist curls - Dumbell

10kgx20
10kgx25
12.5kgx20
15kgx15
17.5kgx10
20kgx10

My wrist hurt too much now on each rep so I left it there. Got to sort this out, I'm not letting this effect my TTWC chances.

Sledge work 7lb

Lever to nose 4x1

Horizontal pick up to front 4x1

Horizontal pick up to rear 4x1

Bending

Warm up 2x60d nails

BENT THE 6"G5!!! ;D ;D ;D PB

BENT THE 7"1/4 SQUARE FBBC!!! ;D ;D ;D SQPB

IM Red - Fail

Happy as a pig in shite! The G5 wouldn't move last week. Altered my technique again tonight, and with a lot of grunting and effort destroyed it in less than a minute.
Then the 1/4 square went in less than 30 seconds.
Thought I'd be cocky and try the red..........Fukk all! Who cares got the G5 ;D
Got the square on video but didn't expect to get the G5 so didn't bother. Knob.

[dunkster]

Thursday

Squats

60kgx8
60kgx10
100kgx9
120kgx5
140kgx5
140kgx5
100kgx20

Holy nutse I could neither walk or breath after the last set! I haven't done much squats in the past and definatley not 20 reps ATG. But i wanna do it with 120 like Big G did, that would of killed me!

Dumbbell Bent Rows

35kgx10
42.5kgx10
47.5kgx10
80kgx5 PB
60kgx8

10kg Plate Curls

5x10

Bending

No success here, just pissin about with Mobster trying to finish a 8mm crs he had kinked, but f**k all! Not surprising, 2 days after my PB. That's in the future, too hard for now.

Pinch

Again just messing around doing a few singles trying to better my PB, but failed. I achieve more when i do it in a structured session.

Wrist Roller

30kg each way
55x3 one way
50x1 one way


This is a perfect example why I should stick to what I have laid out for myself. All the pissin' about with things that weren't in my set out session today have affected the thing I wanted to do better on.

I need to stick to exactly what I have set out in my little book, no deviation! If I want to achieve the goals I have set out for myself this year I have to be single minded and fully committed to reaching them. Doing exercises not meant for that day will either adversely affect the others or my progress on that specific one.
That's it, lesson learned