Grip, Rip, Hoist!

katt · 11-07-2007, 07:06 AM

ok you're the second journal that I've seen plate pinches... I need to find out what those are.

Great workout Witch.. don't be so hard on yourself, you've been out a while!

goob · 11-07-2007, 08:48 AM

Quote:

Originally Posted by katt

ok you're the second journal that I've seen plate pinches... I need to find out what those are.

Great workout Witch.. don't be so hard on yourself, you've been out a while!

I means Witch threw some plates in his bag and walked out.....

Good job Witch, deads look good, despite what you think.

Witchblade · 11-07-2007, 01:58 PM

What goob said.

Or you pinch a number of plates together between your thumb and your other fingers and try to pinch hard enough to keep the plates from slipping out of your fingers.

Upper vertical
1) Pull-ups
pronated x6
neutral x6
supinated x6
pronated x3
neutral x4

2) DB Press 35x11,9,8 - BB > DBs

3A) Unilateral Rowdowns (?) 135/5x7 - no idea why this exercise is so damn easy.

3B) Incline Press 120/4x6 - rather easy, long RI

Some more stuff, including straight-arm pulldowns. I don't think I'm going to get any PRs before new year.

Scarface30 · 11-07-2007, 02:20 PM

nice workout Witch

did you take any breaks doing those pullups or was that a circuit of pullups?

nadirmg · 11-07-2007, 02:24 PM

witchblade - i was reading some of your journal from a while back.. congrats on the recovery. i jacked my shoulder up almost 2 months ago and am still pretty much limited to legs, abs, SOME back, SOME arms and SOME chest.

having an injury really hampers you, doesn't it. did you eat anything especially for the purpose of repairing your ligaments? i wish i could do something more than just sit, eat and wait for my shoulder to recover...

buening · 11-07-2007, 03:13 PM

Witch, what size plates are you using for the pinches? I assume your terminology for 3x20 is three sets of static holds for 20 seconds. My gym has those rubber coated plates, so my plate pinch is a single 45lb plate without any grooves or lips to hang on to. I have to watch my toes!

When my grip goes, it goes without much warning.

Once you feel better and your strength is up to par, i challenge you to do some plate flips

For an extreme visual (jesse was a monster) http://www.marunde-muscle.com/videos...nchflip25s.wmv

I do them on a rare occasion which i don't do deads and chins (which blasts my grip anyways), except i only use one plate w/both hands and a wide foot stance to eliminate broken toes. I've found it helps when i get to a plateau on my deadlift, as it works your grip and lower back/hams depending on how you do them.

Witchblade · 11-07-2007, 03:44 PM

Quote:

Originally Posted by Scarface30

nice workout Witch

did you take any breaks doing those pullups or was that a circuit of pullups?

Thanks, I wish it was a circuit!

Quote:

Originally Posted by nadirmg

witchblade - i was reading some of your journal from a while back.. congrats on the recovery. i jacked my shoulder up almost 2 months ago and am still pretty much limited to legs, abs, SOME back, SOME arms and SOME chest.

having an injury really hampers you, doesn't it. did you eat anything especially for the purpose of repairing your ligaments? i wish i could do something more than just sit, eat and wait for my shoulder to recover...

Yeah, time off sucks. Ass. Big time. Most of my time off was due to Pfeiffer, which doesn't really damage your ligaments. The only supplements I'm taking and have taken are fish oils, multivitamins, creatine monohydrate and whey. I think glutamine (sp?) would be useful for your ligaments, but I'm not exactly high on cash, so I only buy the bang-for-your-buck supplements.

Good luck with your shoulder.

Quote:

Originally Posted by buening

Witch, what size plates are you using for the pinches? I assume your terminology for 3x20 is three sets of static holds for 20 seconds. My gym has those rubber coated plates, so my plate pinch is a single 45lb plate without any grooves or lips to hang on to. I have to watch my toes!

When my grip goes, it goes without much warning.

Once you feel better and your strength is up to par, i challenge you to do some plate flips

For an extreme visual (jesse was a monster) http://www.marunde-muscle.com/videos...nchflip25s.wmv

I do them on a rare occasion which i don't do deads and chins (which blasts my grip anyways), except i only use one plate w/both hands and a wide foot stance to eliminate broken toes. I've found it helps when i get to a plateau on my deadlift, as it works your grip and lower back/hams depending on how you do them.

I'm using those rather small, smooth, 11lbs iron plates and pinch two of them together. I think the plates are slightly less tall than my forearm. It's the first time I've done the exercise.

Those plate flips seem a bit too tough for me at the moment! I'm thinking about incorporating some more serious forearm training in my next program though, so I might try them eventually.

Are you back at working out yet; elbow fully healed?

buening · 11-08-2007, 08:49 AM

Which is why i basically said to wait till you are are back to normal

Yeah elbow is fully healed and i got my ass back in the gym. I feel like such a weak ass. Not necessarily the weight being lifted, but being out of breath constantly. I guess i might hit the cardio a bit to get into shape. Doesn't appear that you lost a great deal of strength! Lucky bastard

Keep up the good work, but don't overwork yourself too early. I'm not sore after my first workout back, so i know i didn't overdo it. I'll leave the soreness till after my joints and ligaments are used to the stress i once placed on them.

goob · 11-08-2007, 09:15 AM

Good work Witch. What are the unilateral row downs?

And that pull up mega-mix, must have hurt.

Witchblade · 11-08-2007, 12:32 PM

Goob and bue, thanks.

Rowdowns are something I made up. It's a mix between pulldowns and rows.

goob · 11-08-2007, 12:37 PM

Cool. I'm going to try something like that.

Also, I'm going to make my own move up. the "Scrunch". - A squat/crunch move.

buening · 11-08-2007, 12:58 PM

Quote:

Originally Posted by Witchblade

Goob and bue, thanks.

Rowdowns are something I made up. It's a mix between pulldowns and rows.

Trying to picture this, would it be similar to pulling up an incline bench to the pulldown machine?

**Gazhole** · 11-08-2007, 01:02 PM

Yeah, they sound interesting...we need some sort of diagram!

buening · 11-08-2007, 01:05 PM

What's next, weighted jumping jacks?

Witchblade · 11-08-2007, 01:20 PM

Quote:

Originally Posted by buening

Trying to picture this, would it be similar to pulling up an incline bench to the pulldown machine?

Yes, but that wouldn't work. You'd pull yourself up. I kneel down for a high pulley, using the distance from knee to foot as a benchmark, and row the cable down into my upper chest.

buening · 11-08-2007, 01:27 PM

Gotcha. Now that i think about it there are alot of guys at the gym that do basically this. Our lat pulldown machine has the support that goes over your knees/quads to prevent you from being lifted up. Instead of the guys keeping strict form with torso in vertical position, they use the weight of their torso and lean back while pulling the bar down to their lower chest/upper abs. Their version looks like a way of cheating, as they return to upright as they return the bar to normal. I've tried it and it does hit a totally different area of the back. Seems to hit my lower traps a bit harder than in the upright position.

**Gazhole** · 11-08-2007, 02:10 PM

Quote:

Originally Posted by buening

What's next, weighted jumping jacks?

Ive actually done those. x50 with 5lbs in each hand is no joke

DOMS · 11-08-2007, 02:24 PM

If you have ligament problems, invest in some MSM. I know you're tight on cash, but this stuff is supposed to really do wonders for your ligaments.

One of the things it does, is that it helps to keep your ligaments hydrated. Which become paramount when you've been injured or as you grow old.

**Gazhole** · 11-08-2007, 02:41 PM

Quote:

Originally Posted by DOMS

If you have ligament problems, invest in some MSM. I know you're tight on cash, but this stuff is supposed to really do wonders for your ligaments.

One of the things it does, is that it helps to keep your ligaments hydrated. Which become paramount when you've been injured or as you grow old.

I second this, ive taken it with Glucosamine Sulphate (both in one tablet

) since i had my joint problems 18 months ago, and neither my knees or elbows have really played up since. Ive had the odd twinge this last week, but the volume im doing is probably the issue there.

Its a good investment. Im not sure if its available where you are, but i take Nature's Aid stuff, and its good quality but relatively inexpensive compared to most "bigger" brands.

Ill stop spamming your journal now

DOMS · 11-08-2007, 02:57 PM

Glucosamine/Chondroitin are (primarily) for joints, and MSM is for tendons and ligaments.

GNC has a product called Triflex, which has Glucosamine/Chondroitin and MSM. But it also has calcium/magnesium. I prefer to get the Glucosamine/Chondroitin and MSM in their own pills.

Witchblade · 11-09-2007, 08:12 AM

Yesterday, 2x20mins of squash. Hurt my shoulder a little, so I'm going to do more warmup next time.

goob · 11-09-2007, 10:36 AM

Quote:

Originally Posted by Witchblade

Yesterday, 2x20mins of squash. Hurt my shoulder a little, so I'm going to do more warmup next time.

........JUST your shoulder, huh?

Witchblade · 11-09-2007, 11:23 AM

I was knackered of course. Also, my wrist was a bit agitated and I bruised my big toe, which prevented me from doing lunges today. I also forgot my straps and my gloves, so I couldn't do RDLs either. Still managed to do a pretty decent routine.

I found out my strength dropped on the big lifts quite some, but the auxiliary lifts are almost up to par. I'm also rapidly gaining weight (clean bulk). Time for a cut next program.

Lower B
1) Pistols 3x8 - not bad

2) Machine unilateral, bent-leg hip extension
90/3x12 - first time doing these. Feels all right.

3) Smith calf raises
110/4x8 - easy PR?! It seems adding weight doesn't raise the difficulty that much. Did anyone else experience this too?

4) Pull-throughs
stack(175)/3x10 - also an easy exercise, although it's rather hard to balance with so much weight pulling you back.

Cardio: pyramid interval training: spinning levels 2-5

goob · 11-10-2007, 09:34 AM

Great work Witch. Pistols are really hard.

I can't believe you did intervals after those! What is pyramid training?

11-07-2007, 01:58 PM	#363
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	What goob said. Or you pinch a number of plates together between your thumb and your other fingers and try to pinch hard enough to keep the plates from slipping out of your fingers. Upper vertical 1) Pull-ups pronated x6 neutral x6 supinated x6 pronated x3 neutral x4 2) DB Press 35x11,9,8 - BB > DBs 3A) Unilateral Rowdowns (?) 135/5x7 - no idea why this exercise is so damn easy. 3B) Incline Press 120/4x6 - rather easy, long RI Some more stuff, including straight-arm pulldowns. I don't think I'm going to get any PRs before new year.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-07-2007, 02:20 PM	#364
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,688 Photos: 2	nice workout Witch did you take any breaks doing those pullups or was that a circuit of pullups?
	Warning: Seismic Testing Zone

11-07-2007, 02:24 PM	#365
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 914 Photos: 7	witchblade - i was reading some of your journal from a while back.. congrats on the recovery. i jacked my shoulder up almost 2 months ago and am still pretty much limited to legs, abs, SOME back, SOME arms and SOME chest. having an injury really hampers you, doesn't it. did you eat anything especially for the purpose of repairing your ligaments? i wish i could do something more than just sit, eat and wait for my shoulder to recover...
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

11-08-2007, 12:32 PM	#370
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	Goob and bue, thanks. Rowdowns are something I made up. It's a mix between pulldowns and rows.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-09-2007, 08:12 AM	#381
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	Yesterday, 2x20mins of squash. Hurt my shoulder a little, so I'm going to do more warmup next time.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-07-2007, 07:06 AM	#361
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	ok you're the second journal that I've seen plate pinches... I need to find out what those are. Great workout Witch.. don't be so hard on yourself, you've been out a while!

11-07-2007, 03:13 PM	#366
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Witch, what size plates are you using for the pinches? I assume your terminology for 3x20 is three sets of static holds for 20 seconds. My gym has those rubber coated plates, so my plate pinch is a single 45lb plate without any grooves or lips to hang on to. I have to watch my toes! When my grip goes, it goes without much warning. Once you feel better and your strength is up to par, i challenge you to do some plate flips For an extreme visual (jesse was a monster) http://www.marunde-muscle.com/videos...nchflip25s.wmv I do them on a rare occasion which i don't do deads and chins (which blasts my grip anyways), except i only use one plate w/both hands and a wide foot stance to eliminate broken toes. I've found it helps when i get to a plateau on my deadlift, as it works your grip and lower back/hams depending on how you do them.

11-08-2007, 08:49 AM	#368
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Which is why i basically said to wait till you are are back to normal Yeah elbow is fully healed and i got my ass back in the gym. I feel like such a weak ass. Not necessarily the weight being lifted, but being out of breath constantly. I guess i might hit the cardio a bit to get into shape. Doesn't appear that you lost a great deal of strength! Lucky bastard Keep up the good work, but don't overwork yourself too early. I'm not sore after my first workout back, so i know i didn't overdo it. I'll leave the soreness till after my joints and ligaments are used to the stress i once placed on them.

11-08-2007, 09:15 AM	#369
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Good work Witch. What are the unilateral row downs? And that pull up mega-mix, must have hurt.

11-08-2007, 12:37 PM	#371
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Cool. I'm going to try something like that. Also, I'm going to make my own move up. the "Scrunch". - A squat/crunch move.

11-08-2007, 01:05 PM	#374
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	What's next, weighted jumping jacks?

11-08-2007, 01:27 PM	#376
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Gotcha. Now that i think about it there are alot of guys at the gym that do basically this. Our lat pulldown machine has the support that goes over your knees/quads to prevent you from being lifted up. Instead of the guys keeping strict form with torso in vertical position, they use the weight of their torso and lean back while pulling the bar down to their lower chest/upper abs. Their version looks like a way of cheating, as they return to upright as they return the bar to normal. I've tried it and it does hit a totally different area of the back. Seems to hit my lower traps a bit harder than in the upright position.

11-09-2007, 11:23 AM	#383
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	I was knackered of course. Also, my wrist was a bit agitated and I bruised my big toe, which prevented me from doing lunges today. I also forgot my straps and my gloves, so I couldn't do RDLs either. Still managed to do a pretty decent routine. I found out my strength dropped on the big lifts quite some, but the auxiliary lifts are almost up to par. I'm also rapidly gaining weight (clean bulk). Time for a cut next program. Lower B 1) Pistols 3x8 - not bad 2) Machine unilateral, bent-leg hip extension 90/3x12 - first time doing these. Feels all right. 3) Smith calf raises 110/4x8 - easy PR?! It seems adding weight doesn't raise the difficulty that much. Did anyone else experience this too? 4) Pull-throughs stack(175)/3x10 - also an easy exercise, although it's rather hard to balance with so much weight pulling you back. Cardio: pyramid interval training: spinning levels 2-5
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-10-2007, 09:34 AM	#384
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Great work Witch. Pistols are really hard. I can't believe you did intervals after those! What is pyramid training?