The MilkMan delivers

Bit of gripper work while watching Toy Story 3 with my son, a great film but the novelty wears off a little as he has wanted to watch it everyday for the past couple of months...

I am reducing the number of repetitions on my gripper closes as I really want to close the HG250.

Also weighed myself for the first time since Jacktuary....I'm still 217lbs.

Warmup
HG100 x 10 both hands
HG100 x 10 both hands inverted
HG100 x 10 both hands

HG150 x 1 both hands
HG150 x 1 both hands
HG150 x 1 both hands
HG150 x 1 both hands

HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands inverted
HG200 x 1 both hands

HG250
Unsuccessful both hands
 
What does your gripper set look like Milkman? Post a video, if it sucks, maybe a few slight changes will get that 250 closed within the week.
 
5 / 3 / 1 - Cycle 2, Week 3, Day 1

Overhead Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 5
55kg x 3
60kg x 1 (+4) AMRAP

BBB
5 x 10 - 20kg

Chin ups - 5, 4, 2...these need work.



Squat More said:
What does your gripper set look like Milkman? Post a video, if it sucks, maybe a few slight changes will get that 250 closed within the week.
Click to expand...
Will do next time I use them, probably later this week. Thanks Squat More.
 
5 / 3 / 1 - Cycle 2, Week 3, Day 2

Deadlift


Warmup
60kg x 5
65kg x 5
80kg x 3

5/3/1
100kg x 5
115kg x 3
130kg x 1 (+6) AMRAP

Bench Press

Warmup
30kg x 5
40kg x 5
45kg x 3

5/3/1
60kg x 5
65kg x 3
75kg x 1 (+13) AMRAP

Notes
Had to combine deadlift and bench into the same workout today, as I can only get to the gym tomorrow and that's it for the rest of the week, and didn't want to miss out any of the sessions.
Fairly pleased with my reps on bench, 14 today at 75kg, so am hoping in the not too distant future I will be able to handle the heavier weights easier than before. Be nice to finally put up a respectable number on bench!

Squats tomorrow.
 
When you do +13 reps on the week 3 day you are way ahead or you started light :)
Great work anyhow! :)
 
dinpappa said:
When you do +13 reps on the week 3 day you are way ahead or you started light :)
Great work anyhow! :)
Click to expand...

Yeah I purposely started too light because my bench sucks and didn't want to stall out too early!
 
5 / 3 / 1 - Cycle 2, Week 3, Day 4

400 metre jog to warm up

Squats

Warmup
60kg x 5
70kg x 5
85kg x 3

5/3/1
105kg x 5
120kg x 3
135kg x 1 (+1) AMRAP

Biceptorz Barbell Curlz
50kg x 3
40kg x 5
40kg x 5
40kg x 5
30kg x 6

Time to go and get a doner kebab and some chicken.
 
Oh shit, you're TNSing the grippers and not setting them at all, learn to set em man your crushing strength will go all the way up.

 
Squat More said:
Oh shit, you're TNSing the grippers and not setting them at all, learn to set em man your crushing strength will go all the way up.

Click to expand...


Thanks for the vid, will watch when not at work. What does TNSing mean?
 
TNS - Table no set, basically picking up the gripper and closing it. Easy to do with easy grippers, hard to do when you get into COC #2.5 and up territory, unless you have very large hands and a very well defined thumb pad to keep the gripper from sliding back into your palm.

Work on your set now, focus on your crushing strength (the last 1.5" or so of a gripper close to where the handles touch), closing the gripper from it being all the way open is a waste of time, if you want to focus on open hand strength (the first bit of closing any hand gripper at a reasonable spread) just train thick bar lifts with an axle or dumbbells.

You may think your grip is getting stronger by TNSing them all the time, but you're wrong (sorry if that makes me sound like a dick) because not only do coil springed torsion spring grippers put stress on the bones in the wrist (no studies to back this up, just experience of myself and many other folks I am e-buddies with) but TNSing them stresses the wrist more because the gripper almost always slides back into the palm too much and causes you to curl your wrist forward trying to close tougher ones.

You're in the UK, get a Vulcan and learn to set / train with that.

You will not be disappoint.
 
Thanks Squat More, and you don't sound like a dick, don't worry.

I'm going to be on a 2 week deload (doing no weights at all) as my son has been in hospital this week so I've taken time off work, and therefore the gym, and next week is both my scheduled week off work and was going to be my deload week for 5/3/1....so a 2 week deload it is. Should be chomping at the bit and ready to go by the end of t!
 
Well shit man, I hope that whatever is going on with your little guy that he turns out A-Okay in the end and that it isn't anything serious.
 
Squat More said:
Well shit man, I hope that whatever is going on with your little guy that he turns out A-Okay in the end and that it isn't anything serious.
Click to expand...

Thanks Squat More, he is OK now and back at home and being naughty, so I guess that's a good thing...he had gastroenteritis (AKA gastric flu) but because he refused to drink he severely dehydrated himself and had to be put on a IV drip for a few days. If he had just bloody drunk he would have not have had to stay in hospital for so long, as he would have at least been hydrated and the bug would have eventually passed, but try explaining that to a 2 year old! All back to normal now and I'm aching to get back to the gym..also my birthday passed (spent it in the hospital) but sadly didn't get a Vulcan gripper, I did watch the video you posted and have been experimenting with setting my grippers though, so thanks.
 
2nd March 2012 (only just got round to logging this today)

1 rep max test day for Bench and Deadlift team competition as I am now a proud member of Team They Killed It.

Bench
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 60kg
1 x 3 - 70kg
1 x 3 - 80kg
1 x 3 - 90kg
1 x 2 - 100kg
1 x 102.5kg

Deadlift
1 x 5 - 60kg
1 x 5 - 80kg
1 x 3 - 100kg
1 x 120kg
1 x 140kg
1 x 160kg

Got greedy and jumped to 180kg and failed.

Notes
First time lifting for over 2 weeks and did not eat breakfast beforehand, felt fine though, disappointed with the deadlift, greed got the better of me, but at least I have an idea of where I'm at now.

Back onto my 3rd cycle of 5/3/1 tomorrow.
 
5th March 2012

5 / 3 / 1 - Cycle 3, Week 1, Day 1

O/H Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
50kg x 5
60kg x 3 (was meant to be 5 reps minimum but I failed!)

I didn't warm up enough and knew during the 50kg lift that 60kg was going to cause problems for the next set, I was right. Just felt stiff, not fluid at all and weak.

Later that evening...1.5 mile run - 13m30s.
 
6th March 2012

5 / 3 / 1 - Cycle 3, Week 1, Day 2

5 min cycle warm up.

Deadlift

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
90kg x 5
105kg x 5
120kg x 5 + 3 = 8 reps

Boring But Big
4 x 10 - 55kg

Notes
Need to step my game up on deadlift if I am to see the improvements required for the team comp.
 
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