Keeping My Head Down, Doing My Thing

Training Training Logs
441

2022.6.24

89,2 kg

Morning — Power Block Week 11 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

(12.8, 12.8)
(12.8, 12.8)
(12.8, 12.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
11.6, 12.6

(11.6, 12.6)
(11.6, 12.6)
(10.6, 12.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)
(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 — second step, with shoes

(12, 12 — second step, with shoes)
(12, 12 — second step, with shoes)
(12, 12 — second step, with shoes)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14 Pronated grip: 7 + 6 + 5 + 4 + 4 (26)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

2 Likes
442

2022.6.25

On the morning I was travelling, I managed to squeeze this in but didn’t have time to log it.

89,6 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds + 1 round

5 minutes of thoracic stretching.

Timer expired after the beginning of round 11 but finished it anyway.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15 Pronated grip: 7 + 6 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and pronated grip

2 Likes
443

2022.6.26

89,0 kg

Morning — Power Block Week 11 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever
12, 12

(12, 12)
(12, 12)
(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
7, 8tf + 4tf (r-p)

(7, 8tf + 4tf (r-p))
(7tf, 7tf + 4f (r-p))
(7tf, 7tf + 4tf (r-p))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever and palms up
12tf, 9f + 3f (r-p)

(12, 12)
(11tf, 7tf + 5tf (r-p))
(1tf1, 9tf + 4tf (r-p))
(11, 8tf + 4tf (r-p))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16 Pronated grip: 7 + 6 + 6 + 5 + 4 (28)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and pronated grip

Unusually for me, grip was failing during the last two sets of dead hangs. It failed just as the timer expired for the second-last set, and three seconds before the timer expired for the last set.

EDIT: Added some band pull-aparts with the purple (mauve?) band (lowest tension). Did 3 x 10 (palms down, thumbs up, palms up). I want to work on these and add more sets as my strength improves. I also tried face-pulls but I have to find a better anchor point for the band. It didn’t really work.

2 Likes
444

2022.6.27

88,5 kg

Morning — Power Block Week 11 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)
(12, 12)
(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)
(12.6, 12.6)

V-ups
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Russian Twists
12, 12

(12, 12)
(12, 12)
(12, 12)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 17 Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (pronated, neutral, supinated grips)

3 Likes
445

2022.6.28

Ended up working late and didn’t have time to log this one yesterday.

88,8 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds + 1 round

5 minutes of thoracic stretching.

Timer expired at the beginning of round 11 but finished it anyway.

Afternoon: PLP

Day 18 Programmed rest day

2 Likes
446

2022.6.29

88,6 kg

Morning — Power Block Week 12 Day 1: Push

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Shove-offs
12, 12

(12, 12)
(12, 12)
(12, 12)

Military press with hands and feet on floor
3.8, 3.8(f) on floor

(3.8(f), 3.8(f) on floor)
(3.8, 3.8(f) on floor again)
(5.8, 5.8 with feet lowered on first step)

&

Thumbs-up (with 3-sec squeeze of shoulders at top)
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)
(12.6, 12.6)

Close-grip push-ups with feet elevated
5.8, 4.8(f)

(5.8, 4.8(f))
(5.8, 4.8(f))
(5.8, 4.8)

&

Assisted dips
12, 8f + 5f (r-p)

(12, 8f + 5f (r-p))
(12, 8f + 4f (r-p))
(12, 6f + 4f (r-p))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

In spite of an abysmally poor night’s sleep, strength and energy were surprisingly good today.

3 Likes
447

2022.6.30

88,6 kg

Morning — Power Block Week 12 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

(12.8, 12.8)
(12.8, 12.8)
(12.8, 12.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
11.6, 12.6

(11.6, 12.6)
(11.6, 12.6)
(11.6, 12.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)
(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 — second step, with shoes

(12, 12 — second step, with shoes)
(12, 12 — second step, with shoes)
(12, 12 — second step, with shoes)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
448

2022.7.1

88,0 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds + 1 round

5 minutes of thoracic stretching.

Timer expired at the beginning of round 11 but finished it anyway. Very lethargic going into this one but strength and energy were surprisingly good nevertheless.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

This afternoon’s pronated pull-ups were a struggle but I conquered them, even if the final reps of some of the sets were almost touching the Simo-scale. :grin:

3 Likes
449

2022.7.2

88,1 kg

Morning — Power Block Week 12 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever
12, 12

(12, 12)
(12, 12)
(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
8, 8tf + 5tf (r-p)

(7, 8tf + 4tf (r-p))
(7, 8tf + 4tf (r-p))
(7tf, 7tf + 4f (r-p))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever and palms up
12tf, 8f + 7tf (r-p)

(12tf, 9f + 3f (r-p))
(12, 12)
(11tf, 7tf + 5tf (r-p))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21 Pronated grip: 8 + 7 + 7 + 6 + 5 (32)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and pronated grip

Pull day seems to tax my grip more than I’ve ever actually been aware of before. Grip failed 3 seconds short of the end of the second-last set, and 5 seconds short of the end of the last set of hangs. It’s amazing how helpless one is with grip failure — there seems to be nothing you can do to fight it. If anyone knows of a trick, I’d love to hear it! :grin:

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
450

2022.7.3

87,8 kg

Morning — Power Block Week 12 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)
(12, 12)
(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)
(12.6, 12.6)

V-ups
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Russian Twists
12, 12

(12, 12)
(12, 12)
(12, 12)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 23 Pronated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and pronated grip

Grip was fine again today.

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

3 Likes
451

@throwawayfitness: Thank you, as always, for your unwavering support. I hope things are going well with you! :heart:

1 Like
452

been a pleasure watching you keep your head down and do your thing.

2 Likes
453

2022.7.4

87,6 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds + 1 round

5 minutes of thoracic stretching.

Timer expired at the beginning of round 11 but finished it anyway.

Afternoon: PLP

Day 24 Programmed rest day

3 Likes
454

2022.7.5

87,8 kg

After 12 weeks, it was time to introduce a new stimulus.

Morning: Undulating Block Week 1 Day 1: Push Ladders

Warm-up

Chinese push-ups
1 + 2 + 3 + 3f + 2 + 1 + 2 + 1 + 1 + 1 + 1 + 1 + 0f + longer rest + 2 + 1 + 0f + longer rest + 1 + 1 + timer expired (24)

Push-ups
1 + . . . .+ 4 + . . .+ 1 + 2 + 2f + 1 + . . . + 4 + . . . + 1 + 2 + 1f + timer expired (39)

Close-grip push-ups
1 + 2 + 3 + 2f + 1 + 2 + 1 + 0f + longer rest + 2 + 3+ 1f + 0f + longer rest + 2 + 3 + timer expired (23)

Seated dips
1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + . . . + 1 + timer expired (51)

5 minutes of thoracic stretching.

This was as bad as it looks. I think soul-crushing is the word.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

Rinsing and repeating. As terrible as this morning was, this afternoon went extremely well.

3 Likes
455

2022.7.6

87,5 kg

Morning: Undulating Block Week 1 Day 2: Leg Supersets

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

&

Alternating back-lunges with 1- to 3-sec pause at bottom
11.6, 12.6

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

&

Box jumps
12, 12 — second step, with shoes

5 minutes of thoracic stretching

If this morning looks like what I was doing before that’s because it is! This time next week: leg ladders.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

This afternoon’s pull-ups went much better than they did last week (much less grinding on the last rep of each set). Grip was good too.

3 Likes
456

@oldnattychris - You’ve been using Fat Gripz for several months now. Do you feel like they’ve helped to improve your grip strength in a noticeable way?

Regardless, I love the consistent work you’re doing in here—keep it up!

457

Hey Sven! Thanks so much for the encouraging words.

I do like the Fat Gripz. There are three sizes that I know of — I’m using the smallest size, currently, but I also have the regular size, and then there’s a monster size as well, which I haven’t bought (yet?).

It’s hard to say what effect they have had on my grip strength because I don’t have a comparison without them. I should really switch from the smaller ones to the regular-sized ones. I remember in the beginning getting a good forearm pump, but that’s gone now, so maybe it will return if I switch to the bigger ones. I’ll try that over the next few days and then let you know. :wave:

1 Like
458

2022.7.7

87,5 kg

Hmm . . . need to drop some more calories since my weight is plateauing . . .

Morning: Undulating Block Week 1 Day 3: Pull Interval Sets

Warm-up

3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.

Pull-ups, normal tempo
12tf pronated, 10(f) supinated, 8(f) neutral

Let-me-ups (inverted rows) with Fat Gripz One
10tf, 9tf, 11f last two reps with diminishing ROM

Let-me-ins (towel rows) with long lever
12, 12, 12

Towel curls (high tension, max 5 reps)
4.6 (m-h), 4.6 (m-h), 4.6 (m-hh)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

Amazingly, grip held up this afternoon. I didn’t expect it to.

3 Likes
459

2022.7.8

87,5 kg

Weight seems stubbornly to be stuck here. Don’t panic!

Morning: Undulating Block Week 1 Day 4: Core Tabatas

Warm-up

20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.

Russian Twists
8 x 9

Flutter kicks
1 x 7 + 7 x 8

Squats
8 x 8

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip

Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)

1 Like
460

@SvenG

Here are the two sets of Fat Gripz I have. The Fat Gripz One (black) are smaller in diameter. As I mentioned, there’s an even larger-diameter size but I don’t have those.

IMG_E1928
IMG_E19283625×2229 461 KB

My old pull-up bar has foam-rubber grips that are not removable. I could cut them off but I use them when the Fat Gripz are not installed…

This means that the Fat Gripz don’t fit as they would around a normal bar. This isn’t a problem as long as the seam is pointed towards your palm for pulling and away from your palm for pushing.

IMG_E1930
IMG_E19304032×1905 299 KB

Just getting the Fat Gripz Pro installed is itself an exercise in grip strength. Because they are much thicker than the Fat Gripz One, they are a challenge to prise sufficiently apart to fit over the bar and its foam-rubber grips.

I have relatively small hands but unusually long, thin fingers and I can’t grip all the way around the Fat Gripz Pro when they are installed this way. I can grip all the way around the Fat Gripz One, though.

I tried the Fat Gripz Pro for today’s dead hangs and they definitely make a difference. When I first started using the Fat Gripz One, I had a great forearm pump and a biceps pump as well. Both are since gone because I’m used to the Fat Gripz One now. But with the Fat Gripz Pro, both were back again today.

The first two sets really taxed my grip because I can’t close my hands around the grip. For the third and fourth sets, I moved my grip higher up, so that my palms were almost on top of the Fat Gripz rather than to the side. This made it easier to maintain grip, but the last few seconds of the last set were challenging!

One more advantage of either set of Fat Gripz is that they do actually save your poor, calloused hands, although they can get a bit slippery if your hands are very sweaty. In that case, you might still need chalk.

I think I’ll keep using the Fat Gripz Pro and see how it goes. Thanks so much for the incentive to do this!

I hope this helps! :smile:

EDIT: And a very happy birthday to you, Sven! :cake:

3 Likes