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Grip, Rip, Hoist!

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!
 
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.
 
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...
 
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! :mooh: 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/jessepinchflip25s.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.
 
Scarface30 said:
nice workout Witch:thumb:

did you take any breaks doing those pullups or was that a circuit of pullups?
Click to expand...
Thanks, I wish it was a circuit!

nadirmg said:
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...
Click to expand...
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.

buening said:
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! :mooh: 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/jessepinchflip25s.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.
Click to expand...
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?
 
Which is why i basically said to wait till you are are back to normal :thumb:

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.
 
Yeah, they sound interesting...we need some sort of diagram!
 
buening said:
Trying to picture this, would it be similar to pulling up an incline bench to the pulldown machine?
Click to expand...
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.
 
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.
 
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.
 
DOMS said:
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.
Click to expand...

I second this, ive taken it with Glucosamine Sulphate (both in one tablet :shrug:) 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 :mooh:
 
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.
 
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
 
Witchblade said:
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?
Click to expand...

Yep. Does that weight include the weight of the smith bar? When i quote weights on a smith i don't include the bar, basically cause it seems so damn light. I can do 135/3x20 and max out on the last rep every time. The next week i can put up 245/3x20 and still max out on that last rep, so basically the weight didn't reduce the number of reps i could perform. They seem to fatigue at the same rep for some damn reason. Calf raises work in mysterious ways for me. There is a breaking point which the reps go down for me and that was around the 255lb mark, not including the weight of the bar.

I know one thing, the burn i get from those smith raises is the best feeling i've gotten in the gym. When you have to practically collapse onto the nearby bench because you can't walk from fatigued calf muscles, then you know you've done them right :thumb: I've done squats and deads until i'm exhausted, but they don't compare to the feeling from those smith raises for some reason.
 
Goob, Pyramid training is simply a way of cycling the intensity in a pyramid-like fashion. Eg. levels of intensity in chronological order: 1-2-3-4-5-4-3-2-1, or a bit more complex version with intervals: 2-4-2-6-2-8-2-8-2-6-2-4-2.

Bue, I count the weight of the bar (20lbs). I can't compare to those crazy numbers though! I'm not blessed with naturally strong calves and forearms, but they're finally improving. The burn is, as you mentioned, insane. I cringe at the end of hard sets, hinking to a bench and collapsing there.
 
Upper Horizontal 11 November
1) Cable rows 130/1x12,9,7

2) DB Bench press 62s/3x10

3) DB Rows 62s/3x12

4) Push-ups on handles bw+25/1x10,7,6

5) Externally rotating face-pulls 90/4x7 - during some reps I could touch my face, during others I couldn't :hmmm:

6) Cable external rotation 25x30s isometric hold at top, yielding

Ditched the cross-overs. Don't feel right.

Numbers are coming along very nicely, but I'm not quite there yet. I really need to sleep more, but I'm afraid I won't be able to in the next two weeks, as I'm having tests every day. I don't think I'll have time to work out either, or maybe just once or twice.
 
I made time to work-out today. I had to relieve some stress and provide a proper anabolic stimulus to get me through the next week filled with cortisol. :daydream: I think I succeeded.

November 18th - Full body: shock
1) Deadlifts 265/2x8

2) Cable row 145x6, 130x6, 120x6

3) DB bench press 75sx5, 62sx10

4) Front squat 110/2x6, 130/2x4

By now I was feeling proper fucked (in a good way).

5) NG pull-ups bwx9,6,2 - low RI, first set was actually rather easy

6) One-arm DB press 50x7, DB military press 30x12

Time: 50min
 
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