davegmb
Elite Member
^^^^ its been pointed out to me that should be Pendlay rows haha
-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Jim Wendler Worship and Obscure Exercises
- Thread starter Gazhole
- Start date
Trap is feeling a lot better now. Been foam rolling it and stretching it a lot after the massage to loosen it up and make sure it doesn't scar. Seems to be on the mend. Still not up to proper training right now, so after my exam today i went down and did a huge grip session because hey, why the fuck not.
***
Thumbless BB Wrist Curls
10 x 40kg / 88lbs
10 x 45kg / 99lbs
10 x 50kg / 110lbs
Grippers
5 x HG200
5 x HG250
0 x HG300
Two Handed Plate Pinch
40sec x 20kg / 44lbs (x2)
42sec x 20kg / 44lbs (x2)
32sec x 20kg / 44lbs (x2)
Alternating Cross Body DB Hammer Curls
20 x 30kg / 66lbs
12 x 35kg / 77lbs
20 x 40kg / 88lbs
Block Toss
40 x Small Block (York Hex DB 20kg / 44lbs)
29 x Large Block (York Hex DB 22.5kg / 49.5lbs)
27 x Large Block (York Hex DB 22.5kg / 49.5lbs)
BB Finger Curls
10 x 60kg / 132lbs
10 x 70kg / 154lbs
10 x 80kg / 176lbs
DB Hub Holds
23sec x 10kg / 22lbs
8sec x 12.5kg / 27.5lbs
9sec x 12.5kg / 27.5lbs
Reverse Wrist Curl With Plate
10 x 5kg / 11lbs
10 x 5kg / 11lbs
10 x 5kg / 11lbs
***
That was a lot of grip. Forearms were pumped to shit afterwards, and my hands are now killing me. Good session though. May throw one of these in a week and see how i fare. Would be good to try some grip competitions at some point - never got around to actually doing that. If i can get my forearms as big as my upper arms that would be just dandy.
***
Thumbless BB Wrist Curls
10 x 40kg / 88lbs
10 x 45kg / 99lbs
10 x 50kg / 110lbs
Grippers
5 x HG200
5 x HG250
0 x HG300
Two Handed Plate Pinch
40sec x 20kg / 44lbs (x2)
42sec x 20kg / 44lbs (x2)
32sec x 20kg / 44lbs (x2)
Alternating Cross Body DB Hammer Curls
20 x 30kg / 66lbs
12 x 35kg / 77lbs
20 x 40kg / 88lbs
Block Toss
40 x Small Block (York Hex DB 20kg / 44lbs)
29 x Large Block (York Hex DB 22.5kg / 49.5lbs)
27 x Large Block (York Hex DB 22.5kg / 49.5lbs)
BB Finger Curls
10 x 60kg / 132lbs
10 x 70kg / 154lbs
10 x 80kg / 176lbs
DB Hub Holds
23sec x 10kg / 22lbs
8sec x 12.5kg / 27.5lbs
9sec x 12.5kg / 27.5lbs
Reverse Wrist Curl With Plate
10 x 5kg / 11lbs
10 x 5kg / 11lbs
10 x 5kg / 11lbs
***
That was a lot of grip. Forearms were pumped to shit afterwards, and my hands are now killing me. Good session though. May throw one of these in a week and see how i fare. Would be good to try some grip competitions at some point - never got around to actually doing that. If i can get my forearms as big as my upper arms that would be just dandy.
Deadlift the bar and stand with it with a double overhand grip, then let the bar roll out of your hand, into your fingers, and into your fingertips, hold it for a second, then curl it back up into your hand, and wrist curl it a little at the end. Repeat!
Gets a great pump in the forearms, and trains your crushing for doing hand grippers, as well as a bit of fingertip strength as a backup for when your grip starts to go on deads or farmers walks, lol.
davegmb
Elite Member
How did the exam go?
I'm going to have to try those finger curls tomorrow I want to have better crush grip. That looked like an intense grip session man you are gonna look like Popeye soon haha.
Aww sweet I do them anyway haha, i just call them standing wrist curls!
I would think that Finger Curls make you quite a hit with the ladies.
Its three finger style bass guitar that does that
Pretty good thanks man. Had another one today so just the one left and i'm fucking finally free.
Traps are feeling greatly improved today. Have been doing a short mobility routine a few times a day, and popping into to the gym to foam roll every day, and it seems to be working. Next week will do three light events sessions with all the stuff i'll be doing at the comp.
For now though, one more grip session for the road!
***
Thumbless BB Wrist Curls
10 x 40kg / 88lbs
10 x 50kg / 110lbs
10 x 55kg / 121lbs
Grippers
8 x HG150
5 x HG200
0 x HG300
0 x HG300
Block Clean + Press (One in each hand)
10
10
10
10
Alternating DB Hammer Curls (Regular)
20 x 30kg / 66lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
***
Short one today because after my exam i had work soonafter. Got home and cleaned the house for a viewing tomorrow so i'm pretty beat right now. Won't be going that heavy on wrist curls again because even though i got the reps it hurt the tendons quite a lot.
SO FUCKING CLOSE on that HG300 now. The one we have in the gym is ridiculously tough. I can close my own HG300 for a set of three. Wish i had more CoC grippers because the quality is far better between grippers. A #3 is pretty much a #3 with CoC, but the HG ones are just gash.
Block C+P is probably the greatest grip exercise i've ever done. First time today and holy crap my thumbs nearly came off. Glad i did this outside with the chalk because i smashed up some paving slabs by dropping the blocks on the way down. Because my blocks are from different dumbells i did five reps then switched the blocks to different hands and did another five reps.
Finished up with some regular hammer curls and got a great workout from those. Not as heavy as cross body ones but just as good i think.
Right, time to tot up my calories for the day then go to bed.
For now though, one more grip session for the road!
***
Thumbless BB Wrist Curls
10 x 40kg / 88lbs
10 x 50kg / 110lbs
10 x 55kg / 121lbs
Grippers
8 x HG150
5 x HG200
0 x HG300
0 x HG300
Block Clean + Press (One in each hand)
10
10
10
10
Alternating DB Hammer Curls (Regular)
20 x 30kg / 66lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
***
Short one today because after my exam i had work soonafter. Got home and cleaned the house for a viewing tomorrow so i'm pretty beat right now. Won't be going that heavy on wrist curls again because even though i got the reps it hurt the tendons quite a lot.
SO FUCKING CLOSE on that HG300 now. The one we have in the gym is ridiculously tough. I can close my own HG300 for a set of three. Wish i had more CoC grippers because the quality is far better between grippers. A #3 is pretty much a #3 with CoC, but the HG ones are just gash.
Block C+P is probably the greatest grip exercise i've ever done. First time today and holy crap my thumbs nearly came off. Glad i did this outside with the chalk because i smashed up some paving slabs by dropping the blocks on the way down. Because my blocks are from different dumbells i did five reps then switched the blocks to different hands and did another five reps.
Finished up with some regular hammer curls and got a great workout from those. Not as heavy as cross body ones but just as good i think.
Right, time to tot up my calories for the day then go to bed.
To finish off this grip-only workout tangent, here are some videos of one of my heroes - John Brookfield. Possibly the strongest gripmaster in the world. I sleep with a copy of his book "Mastery of Hand Strength" next to my bed.
Thats not as dodgy as it sounds, honest. Anyways:
Tearing 100 decks of plastic coated playing cards in 2:15
Tearing 3 decks of cards at once
Bending a 20ft steel bar enough to fit it in a box (skip to 3:38)
Thats not as dodgy as it sounds, honest. Anyways:
Tearing 100 decks of plastic coated playing cards in 2:15
| YouTube Video | |
Tearing 3 decks of cards at once
| YouTube Video | |
Bending a 20ft steel bar enough to fit it in a box (skip to 3:38)
| YouTube Video | |
Dear Gaz, I hate you. Please stick your finger into an electric socket. Here's why:
http://www.ironmagazineforums.com/2312787-post1800.html
http://www.ironmagazineforums.com/2312787-post1800.html
just posted!
MrSaturatedFat
Registered
good read in here
I've been gone for a while so here's the skinny. Finished my exams and i'm now finished with my degree for good! Hoorah! Have got 24 hours a week at the gym, so will be looking for something else to make up full time employment. Whatever that is, i don't care.
On saturday the gym (http://www.davesgymblog.co.uk/) guys (and girl) and i went down to represent at BodyPower 2011 in Birmingham. It was an epic day! For those of you who don't know, BodyPower is the UK's biggest bodybuilding/strongman/powerlifting expo and there were some big names there. There are more photos to come but here are a few:
The Dave's Gym Crew and Dorian Yates.
The Dave's Gym Crew and Gunter Schlierkamp
Me and Mark Felix
Me and Steve Gardener
Me, Clugston, and Lee Priest
Among those we met/saw Flex Wheeler, Toney Freeman, Zack Khan, Ronnie Coleman, Jay Cutler, Dennis Wolf, Brian Shaw...there were so many heroes wandering around it was unreal. Andy Bolton was judging in the strongman comp aswell.
One of the reasons we went down was that our friend and gym warrior from PROJECT GOLIATH was competing in the Open Class strongman competition which he placed 5th out of 28 competitors. This was his second competition, and he's a completely drug-free strength athlete. Check his site if you want a full update of the comp. Well done, mate!
In between events we took to wandering around the expo and taking part in competitions and challenges dotted around. Here are a few good ones:
Head to Head pullup challenge
Max pullups in 60 seconds against another competitor (this is me against my friend Matt R.). I managed 17, and he managed 16 which was legitimately impossible as he's awesome at pullups and has done sets of high twenties before. Was incredibly pleased with this, but he would get his revenge later in the day!
Rolling Thunder
Steve Gardener gave me a quick run down of the legendary rolling thunder and i (quite literally) tried my hand at lifting the qualifying weight in the official tournament the next day. The weight to qualify was 80kg (176lbs) and i barely managed to get 72.5kg (159.5lbs) off the floor. Next time. By the by, Steve was one of the nicest guys i met there and being a grip fanatic i loved chatting to him. He was nice enough to shoot the shit with me for about 25 minutes and gave me some great advice for future competitions and modifications to my grip routine. Thanks, Steve!
The most fun of the day was had at the York Barbell stand, as they ran an impromptu one handed barbell deadlift competition. When we got there the weight was at 100kg (220lbs) and the crowd was struggling to break it off the floor - enter Dave's Gym! Four of us (Me, Matt S., Matt R., and Clugston) took up the challenge and easily passed at that weight, even having time to pose for a photo.
Forearm of Glory - One arm deadlift 100kg/220lbs
We went back and forth until about 140kg (308lbs) when Clugston had to call it a day. He later redeemed himself by deadlifting 220kg (484lbs) for four reps in a head-to-head. Nice work!
140kg/308lbs one arm deadlift. Clugston and random Crossfitter look on.
It was down to myself and the two Matt's, we were on fire and the banter was rife. I failed at 150kg (330lbs) after Matt R. had got it up with ease, so switched to my left hand and muscled it up to a lockout, managing to hold it long enough to flip him off much to the delight of the now 100-strong crowd. We'd been deadlifting for a long while, but only taking about 60 seconds between attempts at 5kg increments. At this point York were taking some photos and running out of weight. Hoorah! The three of us managed to get 160kg / 352lbs cleanly up to lockout (albeit with some screaming and psyching up - mostly on my part).
Matt R. destroys 160kg / 352lbs securing a double bodyweight one arm deadlift.
Unfortunately as the weight got higher (and i realised i'd got about 50kg / 110lbs on my last one arm dead max) i couldn't break 170kg / 374lbs off the floor and dropped out. Matt R. got it up to knee height securing second place (REVENGE!) and Matt S. was a gnat's wing away from lockout when it slipped out and crashed to the floor, but still taking the overall win!
Was an amazing day out. We met some huge men, got the Dave's Gym name out there, i got a book signed by Dorian Yates, and just had a fantastic time. Will definitely be going down there again next year.
I highly recommend popping down, for £15 you really can't ask for any more. As an epilogue, i totally forgot about my trap injury while we were there, and thankfully it didn't seem to play up. I'm sore as hell a few days on, and with my own strongman competition being less than a week away i'm going to do a light session or two and stop on Wednesday to give myself some rest time.
Really looking forward to it. Can't wait to lift some heavy shit.
On saturday the gym (http://www.davesgymblog.co.uk/) guys (and girl) and i went down to represent at BodyPower 2011 in Birmingham. It was an epic day! For those of you who don't know, BodyPower is the UK's biggest bodybuilding/strongman/powerlifting expo and there were some big names there. There are more photos to come but here are a few:
The Dave's Gym Crew and Dorian Yates.
The Dave's Gym Crew and Gunter Schlierkamp
Me and Mark Felix
Me and Steve Gardener
Me, Clugston, and Lee Priest
Among those we met/saw Flex Wheeler, Toney Freeman, Zack Khan, Ronnie Coleman, Jay Cutler, Dennis Wolf, Brian Shaw...there were so many heroes wandering around it was unreal. Andy Bolton was judging in the strongman comp aswell.
One of the reasons we went down was that our friend and gym warrior from PROJECT GOLIATH was competing in the Open Class strongman competition which he placed 5th out of 28 competitors. This was his second competition, and he's a completely drug-free strength athlete. Check his site if you want a full update of the comp. Well done, mate!
In between events we took to wandering around the expo and taking part in competitions and challenges dotted around. Here are a few good ones:
Head to Head pullup challenge
Max pullups in 60 seconds against another competitor (this is me against my friend Matt R.). I managed 17, and he managed 16 which was legitimately impossible as he's awesome at pullups and has done sets of high twenties before. Was incredibly pleased with this, but he would get his revenge later in the day!
Rolling Thunder
Steve Gardener gave me a quick run down of the legendary rolling thunder and i (quite literally) tried my hand at lifting the qualifying weight in the official tournament the next day. The weight to qualify was 80kg (176lbs) and i barely managed to get 72.5kg (159.5lbs) off the floor. Next time. By the by, Steve was one of the nicest guys i met there and being a grip fanatic i loved chatting to him. He was nice enough to shoot the shit with me for about 25 minutes and gave me some great advice for future competitions and modifications to my grip routine. Thanks, Steve!
The most fun of the day was had at the York Barbell stand, as they ran an impromptu one handed barbell deadlift competition. When we got there the weight was at 100kg (220lbs) and the crowd was struggling to break it off the floor - enter Dave's Gym! Four of us (Me, Matt S., Matt R., and Clugston) took up the challenge and easily passed at that weight, even having time to pose for a photo.
Forearm of Glory - One arm deadlift 100kg/220lbs
We went back and forth until about 140kg (308lbs) when Clugston had to call it a day. He later redeemed himself by deadlifting 220kg (484lbs) for four reps in a head-to-head. Nice work!
140kg/308lbs one arm deadlift. Clugston and random Crossfitter look on.
It was down to myself and the two Matt's, we were on fire and the banter was rife. I failed at 150kg (330lbs) after Matt R. had got it up with ease, so switched to my left hand and muscled it up to a lockout, managing to hold it long enough to flip him off much to the delight of the now 100-strong crowd. We'd been deadlifting for a long while, but only taking about 60 seconds between attempts at 5kg increments. At this point York were taking some photos and running out of weight. Hoorah! The three of us managed to get 160kg / 352lbs cleanly up to lockout (albeit with some screaming and psyching up - mostly on my part).
Matt R. destroys 160kg / 352lbs securing a double bodyweight one arm deadlift.
Unfortunately as the weight got higher (and i realised i'd got about 50kg / 110lbs on my last one arm dead max) i couldn't break 170kg / 374lbs off the floor and dropped out. Matt R. got it up to knee height securing second place (REVENGE!) and Matt S. was a gnat's wing away from lockout when it slipped out and crashed to the floor, but still taking the overall win!
Was an amazing day out. We met some huge men, got the Dave's Gym name out there, i got a book signed by Dorian Yates, and just had a fantastic time. Will definitely be going down there again next year.
I highly recommend popping down, for £15 you really can't ask for any more. As an epilogue, i totally forgot about my trap injury while we were there, and thankfully it didn't seem to play up. I'm sore as hell a few days on, and with my own strongman competition being less than a week away i'm going to do a light session or two and stop on Wednesday to give myself some rest time.
Really looking forward to it. Can't wait to lift some heavy shit.
Dude what the fuck a 352 pound one arm deadlift... Fuck it I am adding a full day dedicated to grip training.
davegmb
Elite Member
I cant describe how amazing that event looked, i need to go next time its on. Wasnt Andy Bolton suposed to be going for a deadlift record there?
Any new getlifting articles in the pipeline?
Any new getlifting articles in the pipeline?
i've also added one armed deadlift holds to my own grip routine to train this exercise. If this happens again i'm getting 400lbs, i don't care if my arm falls off.
It was amazing. You should definitely go next year, you'd love it! I think you're thinking of Mark Felix - he was going for a rolling thunder world record. I could be wrong though, there was so much we didn't get to see.
And yeah, i've had ideas pouring out lately so should be something new up on there soon
Thanks dude! You missed an awesome day!
davegmb
Elite Member
Look forward to the new articles then Gaz, i will be getting a few friends together to go next year. Id like to have a go a the chin up comp but you can keep your one arm deadlift stuff you mad man haha.
The reason i say Andy Bolton is, somebody actually posted a thread on this site saying Andy Bolon is trying to beat Magnussons deadlift record at that event, but perhaps he didnt go for it in the end. Mark Felix is a beast too, always comes accross as a great guy on Worlds strongest man, looking forward to that again this year, Zydrunas Savickas is a beast and we all know about Mariusz!!!!!
The reason i say Andy Bolton is, somebody actually posted a thread on this site saying Andy Bolon is trying to beat Magnussons deadlift record at that event, but perhaps he didnt go for it in the end. Mark Felix is a beast too, always comes accross as a great guy on Worlds strongest man, looking forward to that again this year, Zydrunas Savickas is a beast and we all know about Mariusz!!!!!
| YouTube Video | |
Insane forearms!!! Dayum!!!
Gaz, did day 2 of week 1 microcycle A. Fantastic. Another home run!
Double bodyweight one arm deadlifts! 
omerta2010
Registered
I wanna got to that show. 
Sounds like alot of fun and a great time.
Sounds like alot of fun and a great time.
Awesome
I'm also looking forward to seeing your results, as you're the only other person i know of who's tried the program, haha!
Awesome
I'm spreading the word, trust me. My gym has a lot of people who (actually) take me seriously. When I give advice, they usually follow. I have a few clients who are looking for something new, so guess who's getting their asses kicked asap???
It's funny, when I tell people I know a guy, they ask where is he from...when I say where-they ALL give me the same look-"huh??" People act like they never heard of the internet!
