Did "something" to the palm of my left hand - not sure what.  I have a small "lump" that hurts like the devil when doing any kind of support - discolored - may be a busted blood vessel from the look of it?  Skipped Power Forearms today - hurt too much. 

Dumbbell Bench Press - 65# x 10 x 1 ----60# x 10 x 2
V Bar Pull Downs - 120# x 10 x 2
Dumbbell Curls - 40# x 10 x 1 ----35# x 10 x 1
EZ Bar French Press - 60# x 10 x 3  This hit closer to the elbow but not as much in the belly of the Triceps - I think I like the band triceps better

Squats - 50K x 10 x 3
KB Swings - 24K x 15 x 3
Seated Calf Raises -  110# x 30 x 2
Ab Wheel on Knees - 35 reps

I think I have found the first marker - 140# seems to be the first failure point (two workouts in a row).  A couple more workouts should let me get all my reps - then I have to decide how to proceed to get the next 10 pounds to doing Power Forearms with 150#.   Once I get to the 150# goal - I'll start some triples I think.

Power Forearms

Wrist Curls - 140# x 6

Reverse Wrist Curls - 40# x 8

***Wrist Curls - 140# x 5 *** Didn't make the 6 reps but one more than last time

Reverse Wrist Curls - 40# x 8

Behind the back Wrist Curls - 140# x 6

Reverse Curls - 60# x 8

Behind the back Wrist Curls - 140# x 6

Reverse Curls - 60# x 8

Levering all directions - 7.5# @ 11" x 8 made it but hard

Dumbbell Bench Press - 60# x 10 x 3
V Bar Pull downs - 110# x 10 x 3
DB Curls - 35# x 10 x 3
Band Triceps - Light and EZ Mini - x 10 x 3

Just looked up the qualifying numbers for National (103) and World Masters in Olympic Lifting (107).  107 kilograms total between the two lifts - Snatch and Clean and Jerk.  For years now I have tried to achieve this and have been successful each January.  I have no desire to compete again but this is an item on my 75 by 75 list that I use as a measuring stick for the ageing process.  I don't think it will be any problem.   Sometime in January I'll give it a go.  Then start hitting a couple items off the list until I hit  75 - no hurry as I have all year.

Squats - 45K x 10 x 3
KB Swings - 24K x 15 x 3
Standing Calf Raises -  40 x 2
Ab Wheel on Knees - 30 reps

Twelve or so hours later and i have some inside elbow pain - have had it many times before of course like most people who climb much.  Going to have to be careful for a few workouts - probably from the regular wrist curls.

Wrist Curls - 140# x 6
Reverse Wrist Curls - 40# x 8
***Wrist Curls - 140# x 4 *** Didn't make the 6 reps
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 140# x 6
Reverse Curls - 55# x 8
Behind the back Wrist Curls - 140# x 6
Reverse Curls - 55# x 8
Levering all directions - 7.5# @ 11" x 8 made it but barely

I knew I wasn't recovered from last time and I was right.  This is the first time I have failed to get all my reps so this is the first goal - find the first failure point. So I'll stay here until I get 6 on that second set and add again.  Got to keep pushing for a while longer - want to get this workout with 150# - then change the rep numbers to maybe triples on up.  May have to change to every fourth day also now.

Dumbbell Bench Press - 55# x 10 x 2 ---- 60# x 10 x 1
V Bar Pull Downs - 100# x 10 x 3
Dumbbell Curls - 35# x 10 x 1 ----30# x 10 x 2
Band Triceps - Light Band x 10 x 3

Forearms aren't quite recovered - felt them just a bit

Squats - 40K x 10 x 3
KB Swings - 20K x 15 x 3
Seated Calf Raises - 100# x 30 x 2
Ab Wheel on Knees - 25 reps

Starting to feel a little better - groove is coming back on things and weights feel good for the most part - left knee is coming along - still going to advance slowly on the squats.  Pull downs are bothering my low back a little - pretty strange - must be the stretch at the top?  Plan to keep adding weight in a linear progression manner until thing feel "real" again.

The Inch Project

·       I started Grip Sport in 2003.  Since then I have managed to achieve all of my goals except the Inch Dumbbell – a dumbbell used by an old time strongman in England.  Not that there aren’t harder and greater feats of Grip strength out there but I managed the one’s I set my mind to.

·       Starting December 16 2017 (a week after Gripmas) I came up with a very loose and subject to change at any time plan for lifting the Inch Dumbbell.  Seemingly the biggest issue I face is that my wrist isn’t strong enough to keep my fingers “under” the handle.  Of course my thumb is too weak to help much so that is going to have to be addressed as well but I want to start with the wrist.  Long ago I used a program called Synergy Forearms – It’s a HIT based program that worked well for me in the past.  My hope is to work up until I stall on the reps for the program – then add some triples and then singles and hope to go over 200# on things – hopefully for a few reps.  Next will be some standing 2 3/8” bar wrist curls to duplicate the standing position and specific hand positioning better.

·       At that time I want to start on repetition Gracie lifts (my 146# Inch Replica).  My hope is to work up to 10 straight reps with each hand (20 back and forth) or maybe better.

·       At this point I will reevaluate things and add what seems needed.  I want better endurance to handle a higher volume of work when I get to the Inch itself.

·       Then I will start on Bob Sundin’s program of counter weighting the actual Inch by adding weight to the thumb side with magnets and/or duct tape as needed.

·       All these lifts will be done from boxes to save my back – it’s strong enough to lift the Inch but many sessions of multiple attempts might flare up old low back injuries – I need to be careful here.

·       I have until Gripmas 2018 when I have to give Nate back his Dumbbell (Thanks Nate) but I really hope to get it sooner so I can concentrate on climbing before fall when the climbing trips start.  

      This will not be a training log that I keep updated here on the board - I have that covered other places.   

           Wish me luck!   
For right now I'll be doing this every third day - probably going to every 4th day as it gets heavier.

Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 55# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 55# x 8
Levering all directions - 6.25# @ 11" x 8

Easier today - I'll add a few pounds next time.

Dumbbell Bench Press - 55# x 10 x 3
V Bar Pull Downs - 80# x 10 x 3
Dumbbell Curls - 30# x 10 x 3
Band Triceps - light band x 10 x 2

Squats - 75# x 10 x 3 - Left knee is getting better but slowly - I'd like to just throw some actual weight on the bar and go but I think a gradual buildup makes a lot more sense
KB Swings - 20K x 15 reps x 2
Calf Raises - standing x 30 x 2 - go to seated next time
Ab Wheel on knees - 20 reps

Measured myself and will do BF % here in a while (I don't think I'll be happy) :)

Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Wrist Curls - 135# x 6  last couple hard
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 45# x 8
Behind the back Wrist Curls - 135# x 6 last couple hard
Reverse Curls - 45# x 8
Levering all directions - 6.25# @ 11" x 8

The 135# was just about perfect weight - struggled on the last couple reps with it.  Need to add just a little on the reverse wrist curls and reverse curls.  Levering weight is good for a couple more workouts I think.  Synergy is supposed to be done to failure and with zero rest between sets - gives a nice pump :).  An actual workout today - not holding back for climbing or Gripmas.

Dumbbell Bench Press - 50# x 10 x 3
Pull Downs - V Handle - 70# x 10 x 3
Dumbbell Curls - 30# x 10 x 3
Band Triceps Extensions - Light Band x 15
Floor Work and stretching

Squats - 65# x 10 x 3
KB Swings - 20K x 10 both - L&R
Calf Raises - 30 reps x 2
Ab Wheel on knees - 15 reps

Starting Synergy Forearm - light today
Wrist Curls - 100# x 6
Reverse Wrist Curls - 30# x 8
Wrist Curls - 100# x 6
Reverse Wrist Curls - 30# x 8
Behind the back Wrist Curls - 100# x 6
Reverse Curls - 35# x 8
Behind the back Wrist Curls - 100# x 6
Reverse Curls - 35# x 8
Levering all directions - 5# @ 11"

Want to do this until I stall - then move to something else - maybe try it on the IM Axle?  I need a lot more wrist strength to lift the Inch DB.

12-13-17
Squats
Calf Raises
KB Swings
Ab Wheel on knees
Light Levering

12 - 14 17
Squats
KB Swings
Calf Raises

12-15-17
DB Bench Press
V Handle Pull Downs
DB Curls - Alternate Hands
Band Triceps

Wrote up an Easy Strength kind of workout (my version) to start next week - 4 rotating workouts - nothing very tough - will increase intensity over time

12-12-17

Sore from Gripmas contest and cleanup

PVC

Stretching and floor work

KB Swings

Squats

Girls Push Ups

Ab Wheel on knees

Just enough to loosen up

The Gripmas Carol 2017.
Well I survived :).  Feel like I was hit by a truck this morning but OK overall.  Gonna run down to the Dollar Store and buy a couple spong mops and start on the gym cleanup after some coffee and a little breakfast.  Had 16 competitors - Andrew Durniant won the overall, Jedd Johnson second - Chez third - Jason Gonzalez 4th and I took fifth.  I was in fourth going into the last event and Jason had a great Sledge event.  Now the fun begins - the cleanup process - usually a 12 hour marathon of hands and knees scrubbing chalk out of the floor and off everything - yeah!

Tomorrow is the big day.   Everything I can think of has been done - food is all ready for the cooking to start,  Easily will make weight - weighed 194.0# this morning.  Weigh in and start cooking in the morning with Teresa.  Gonna pig out for breakfast - just because I can :) 

Some of the guys stopped down tonight - nice visiting with them.  Looks like 16 competitors maybe - I hope to finish around half way through the pack.

Finished cleaning out things to make room for Gripmas - God but I have a lot of "stuff"!  It's gonna be tight both at breakfast and in the garage!  Wear your Right Guard :)

Spent all day at the climbing wall belaying high school kids - no workout. 

VA Doctors appointment this morning to go over annual blood work.  I've been fighting some bad fatigue since Greece - need to get things sorted out.  Recommended going to see an endocrinologist some time soon as well.

Squats - BW x 20
Squats on toes - BW x 20
Dumbbell Bench Press - 40# x 20 reps
Dumbbell Curls - 20# x 15 reps L&R

Funeral for my nephew today - no training.

ISG - 1&3 - 1&7 - 1&11 - 3&6 - 6&9 - 7& 9 x a miss
*2HP at 52MM - 60-110-160-210-220-225x1 52 seems to be better - it wasn't working earlier*
Gracie x 1
2x35 Deep Dish plates x a miss
3x25 Std plates x 1
COC #2 x 1 TNS
Climber Pinch at 197 x 1
Flask at 180# in plates x 1
Slim Lever 12# x 1
5 x 5K plates x 1
58# bloack x 1
Key Pinch at 45# x 1
1" Thin pinch x 125# x 1
Outer Rotation 9.25# x 1
Inner Rotation - 6# x 1 - wrist simply will not take this any heavier
Sledge to Face - 16# x 1
1/2" Chin x 1
Fat Grip Chin x 1
Campus Small rung chin x 1
Campus Large 1 to 6 x 1
2.5" block chin x 2
Scale Weights x 1
Saxon DB at 70# in plates x 1
Finger Walk 5# x 1 L

Sledge In Rack - 30# x  7 completely dead stop each rep

PVC Long Routine warmup
Dumbbell Bench Press - 40# x 15 nice and easy
Dumbbell Curls - Zottman style - 20# x 15 nice and easy
Forearm and finger stretching
Had Teresa roll them with the stick
Lots of general stretching all over