Goals & Gains Devil's power/strength training log

[Devil's_Advocate]

I generally dont do high frequency however since I stopped doing deadlifts consistantly I am able to more focus on grippers. Plus the addition of beta-alanine is allowing me to recover quicker. I was at around 80% yesterday but felt like doing something.....

Personally doing 2 workouts on grippers a week is top for most people I think...esp if you dont want to overtrain.(Keep in mind overtraining is not bad per se if you can give yourself a long supercompensation/rest to get stronger) but it may sabotage your performance in other activities. Doing 1 max effort workout and 1 high rep workout for recovery is all you need I think.

I think my pulling should be a lot stronger. I am using a lot lower back momentum to get the weight up so it's not like I am strict pulling it. Plus I am always mentally competing with Younggunz, Fatkid, Lusst, Fatty, and so forth.

 

[finnegan]

11/07/07 9pm

...
-wanted to do some zercher squats but I will have to wait till next time..want to do zercher squats, zercher pull throughs, zercher shrugs...

Yes, yes you must...
Also:
Zercher calf raises
Zercher good mornings
Zercher rack pulls
Zercher walks
Zercher lunges
Zercher incline flys...

 

[Devil's_Advocate]

i already tried zercher GM and they are awesome. I will give others a shot sometime. Thanks finny.

Got my grippers from Kurt on gripboard.almost closed the 3 right hand, got #1 for 120 reps...*looks at zero*...tho only 50 left hand....*looks down in shame*...tried trainer for pinch and its too strong...damn it...need ot get sports or guide or something...eh...the dried blood and skin on #4 and 3.5 scared me a bit...LOL...that guy must be a monster....

got 2 kilos of BA today along with 500mg of chocamine, and caffeine tabs....will need to figure out how to do proper dosage with chocamine as the 1/4 teaspoon is 625mg...and I need 100-200mg...so about 1/8 teaspoon or something....

still waiting on hex 35, hex 50, and hoodies....

 

[Mickey's]

Some of those gripboard guys are fucking ridiculous. Kevin Bussi and Wes are both I think under 25. Both can close the 3.5. Those guys are evil.

 

[Devil's_Advocate]

Wes is like 18...and he already closed #4 clamped to 1 inch...Wes closed the BBSE and TNS the BBE...he's indeed insane.

 

[Mickey's]

You wanna organize a trip to Florida to go kick his ass and steal his blob?

 

[MatterOverMind]

When I opened my Beta Alanine, I had some granules stuck to my fingers, so I licked them off.

That shit burns!

 

[Devil's_Advocate]

The one I got from CNW tasted like sugar...havent opened BN BA yet....I still got 3.5 cans of BA from CNW left...350mg approx...

 

[graedy]

I recentlly donated the COC #1 to my younger brother as a birthday gift. I am glad I got the #2 for myslef right away.
The #1 is just too easy for me to get much out of it. But I was suprised my brother couldnt close it. But he will soon.

 

[Devil's_Advocate]

Was pouring today outside. I LOVE sleeping when it's pouring rain outside. I slept like a baby. First time in a week I felt like I got restful sleep. I am still sore today and my grip is not anywhere close to recovered.


11/10/07 7:30 PM

-400mg caffeine+500mg enteric coated aspirin+500mg magnesium+b-complex+1/8 tspn (~150mg) chocamine

-used a thick brown gym belt today throughout....my fucking groin/side is still fucked up...something tells me its where the tendons are...bleh

Power Cleans:
135-10x1...my form sucks balls...zero is a graceful ballerina compared to me...did few sets of jerks....jerks were better although they are also pretty crappy...

Power Snatch: 135-0...I almost killed myself as I dont have a fucking clue how to drop under the bar or how to position arms after the pop of the hips,....both my shoulders crunched like crazy and I called it a day..

Inline Bench:
135-10 reps
225-12 reps..

Zercher Squats:
95-5 reps+5 shrugs+5 pull throughs
225-5 reps
275-5 reps
315-1 rep
335-1 rep
355-1 rep...probably my max for now with teh groin injury....

Standing Alt DB Curls:
70s-10+0 reps...with pretty good strict form...

-through these right before I left to mess with a curl monkey who literally spent 2+ hours working nothing but curls...when I came to the gym there was this tiny little guy curling away...he was still there when I left at the close...

9pm END

-was teaching my friend squatting and deadlifting....he's having a huge difficulty supporting the weight or positioning the body correctly. Has huge difficulty sitting back on squats and getting ass back on deadlifts...I am guessing it's the hip flexibility.

-I am probably getting 40# blob + magnificent mobility DVD from Scott on gripboard.com...should be good...

-fucked around with grippers tiny bit...did like 40 reps with #1 right hand and like 20-30 left hand then gave #3 i got from kurt a try and got it to like 1/4"...pretty stiff...I then closed my #3 for 1 rep with a bit of an effort....once I fully recover and oil up the new gripper I should probably close it for a rep...

 

[Devil's_Advocate]

Some more gripper screwing around:

Right Hand:
#3.5: forced close and neg
Kurt's #3: forced close and then held shut for 5 sec...was able to keep gripper from opening up....this gripper is only a smidge tougher than my #3....definitely ways easier than my Beef Builder Elite gripper.
#1: 50 reps
Trainer: 100, 5 sets of 50 reps

Left hand:
Kurts #3: forced close and neg
#2.5: forced close and neg/time hold...opened up 1/4"....my crush grip suck with left hand..fuck...
#1: 50 reps
Trainer: 100, 5 sets of 50 reps...(last set was fragmented after my grip gave out)

I think I am going to start doing more severe negs again and working with #3.5....hopefully it will help me get the Elite closed by years end...

 

[Zerocrew1984]

lmao @ your attempts at oly lifting. you should vid so i dont feel so bad....

 

[Krossinc]

I feel the same way when I've tried to do some olympic lifts. My cleans are ugly and all shoulders, and my snatches never fly too far away from my body and look like some exaggerated swing. Anyways, kickass grip work. Always a good part of your log.

 

[Devil's_Advocate]

went and played ball with my friends today. was pretty happy with my vert today. I standstill grabbed the rim with both hands off 2 feet and touched my right wrist against the rim standstill...I am not sure whether this playground rim is legit but it seemed so...this puts my standstill vert today at 36"......impressed a few asian HSers jumping at the rim....ran up and jumped hit the rim about 2-3 inches below my wrist....then landed on a basketball beneath me...thought I was going to pop it...funniest part was that the thought of blowing out my ankle never crossed my mind....thank you squats...

had 25mg ephedrine+150mg chocamine before bball for a bit of boost...felt great...chocamine smells like cocoa but has really bitter taste which doesnt resemble chocolate at all...it definitely gives energy boost while suppressing hunger....definitely a good addition to my preworkout stack..

 

[Devil's_Advocate]

Was bored so gave grippers a shot again. I filed my BBGM a bit more...so now it's filed about 2-3 mm....on the 'G' side.

Right hand:
-BBGM: close from parallel then overcrush and hold for 5 sec...will file it some more to make it between #3 and BBE
-Kurt's 2006 #3: 1 rep+5 sec hold...wasnt easy but I shut it....
-#1: 50 reps

Left Hand:
-BBGM: forced close and 5 sec hold fully closed....very happy....PR of sorts...I am very close to closing it i think
-my old #3: forced close and hold for 3 sec...kept handles from coming apart...first time...good time...
-#1: 50 reps...

gave blob50 a try...hand+[thumb+pinkie](other hand)...lifted for like 1 sec...

 

[Devil's_Advocate]

11/14/07 7:30pm

-400mg caffeine+500mg chocamine(decided to increase dosage to see how i tolerate it)+500mg enteric coated aspirin+b-complex+500mg magnesium

Bench:
50(bar)-20 reps
140-10 reps
230-5 reps
-5 bw muscle ups
280-5 reps
-1 bw muscle up
320-10+1 reps...failed midway...weight felt LIGHT...i really thought for a second I could hit 11 or 12...
340-5 reps
360-2+1 reps....failed miserably on 3rd....thought i was going to grind it out but spotter grabbed the weight i told him to get hands off and he hesitated for a couple seconds then he finally releases but I got nothing left so the weight goes down and back to my upper chest...i am now screaming like a bitch for help...eh..
230-21+1 reps...with rest/pause...ran out of steam by reps 12-14..it was weird...

One arm Pulldowns: w/straps
100-5 reps
120-5 reps
150-3 reps
180-1 rep
200-1 rep with left hand, stuck half way with right then helped with left and held it for couple seconds with just right....
150-5+0 reps per hand

Pendlay rows:
135-10 reps

Zercher Squats:
135-5 reps
225-5 reps

Squats:
135-5 reps
225-5 reps
275-5 reps

Grippers:
Right:
-#3.5:severe neg
-filed BBGM(filed even more since last time):1 rep and held shut for 5 sec
-BBE:got it to within 1/4" then forced close and held completely shut for 10 sec...
-easy #3:3 reps from about parallel or bit wider...struggled for 3rd but got it and then held shut for 5 sec
-BBGM:1+1 reps

Left:
-#3.5: severe neg
-BBGM: got to within 1/4" then forced close and neg...
-BBE: forced close then neg....doesnt feel so bad anymore...
-easy #3: had nothing so forced close and neg
-BBGM: forced close and held shut with gripper opening up less than 1/4"...

10pm END

-my groin was pissing me off as I could not flex my abs/core hard on pulldowns and bugged me on squats...bleh...

-yesterday did blob50+7.5lb in magnetic weights, did 2 hand holds for like 10 sec, then hand+[index, middle, thumb of the other hand assisting] for 5 sec with each hand....also did levering with my fatdumbell and 10lb for reps of 3-5....with overhead and back levers...
-tolerated higher dosage of chocamine very well and felt like I had more energy. I also been taking more creatine so that could also be it.

 

[Devil's_Advocate]

weighed in at 210 in the morning

 

[Zerocrew1984]

great workout. was the spotter like, "see i told ya"

 

[Devil's_Advocate]

the guy was ok. i was only a little bit pissed. my shoulders got slightly tweaked over which i was a bit upset but it's ok...

that guy brought 'navy seals training guide' of some sort book and started one of their programs....a trully piece of shit of a program....with linear periodization and in the 8 exercises for the day it included such beauties as pulldowns, calf raises, triceps extensions, or something to that extent.....i talked him into trying push presses instead sitting barbell presses....he was stronger than he thought...

when i came into the gym yesterday there was a woman doing deadlifts with 135 and good form...pretty interesting....tho she left her weights when she left...which somewhat annoyed me...as I hate people doing that shit....

 

[Zerocrew1984]

.tho she left her weights when she left...which somewhat annoyed me...as I hate people doing that shit....

she should die. i went to LA fitness last night and some kid shrugged 315 in the power rack and screamed on every attempt. then he went to a squat rack and up right rowed 65lbs while screaming. he did 2 sets while walking around and storming the area. then he fucking left the weights there.