06/20/2020
CG Bench
190x5,5,5,5
Floor Press (3sec eccentric)
190x6,6,6
Standing OHP
90x10,10,10,10
Face Pulls
30,20,10
BB Rows
155x10,10,10,10
Band Pushdown
20,20,20
BB Curl
45x15,15,15
Pullups
BW+5kgx6,6
Planks+10kg
7 total min
1 Like
06/21/2020
Comp Squat
barx5
155x3
200x3
265x1
290x8,8,8,8
Front Squat (3sec eccentric)
200x6,6
GHR
10,10,10,10
Band Leg Curl
20,20,20
DB Row
65lbx15,15,15
Pullups
BW +5kg x6,6
Planks +10kg
7 total min
1 Like
Ima take notes on Kalebs programming. May work with him for my first meet
Definitely alot different than Sheiko haha but i needed a switchup. Been running that style of lifting for a while now.
The hypertrophy gains are starting to show up… planning on going flats/wraps after this meet in August. 250KG squat incoming within a year from now. mark my words
1 Like
06/24/2020
Comp Bench (paused first rep)
Been struggling to pause all 8 reps and complete sets with good technique. So we decided to up weight and pause only first rep. Ive noticed quite a bit of muscle gains in the past 6 weeks now from doing hypertrophy only.
barx5
155x3
190x3
210x8,8,8
Larsen Bench
195x8,8
Underhand Bar Row
155x15,15,15
DB Lateral
15lbx15,15,15
Pullups
BW+5kg x 6,6
Skulls
70x10,10,10,10
Hammers
35x10,10,10,10
Planks +10kg
7 total min
2 Likes
Just up dose brah
1 Like
06/25/2020
More sumo fun today. I ended up building some wooden blocks to pull from since i had some extra wood leftover from our current bathroom remodel.
Block pulls
155x3
190x3
265x2
308x1 (hook)
375x1 (hook)
395x8,8,8,8
Gotta keep the thumbs acclimated a bit.
Deficit Sumo Pulls (paused)
265x8,8
These fuckin sucked today for some reason.
FFE Split Squats
20lb each hand x12,12,12
Pullups
Bw+5KG X 6,6
Pendlay Rows
155x12,12,12,12,12
One Arm Lat Pulldowns (bands)
15,15,15
Planks +10kg
7 total min
1 Like
Cool blocks! I like the rails to keep the plates from rolling off.
What’s up with grippers lately?
1 Like
I keep forgetting to track the grippers. Ill have to look back where i last left off, but can give a rundown of basic programming over the past few weeks.
Essentially phases are 10 days long and run between your 8-10 rep gripper and 5 rep gripper. In my case Im using the COC #1 for my 10 rep gripper, Grip Genie #3 for my 8 rep gripper, and GHP #4 for my 5 rep gripper. Interesting enough the GHP is only rated 6 pounds heavier than the GG #3. Everyone whos been doing grippers for a while say that the GHP grippers have a harder sweep to overcome in the spring making it “feel” harder than its rating. Looks like i stopped logging sometime mid April so im 2 months into the program.
The basis principle to getting stronger on grippers is lots an lots of increasing volume switching between these grippers. So phase 3 was about where i left off tracking here, which was sets to 125 total reps with your ten rep gripper
Phase 3 sets to 125, 10 rep gripper
Phase 4 sets to 75, 5 rep gripper
Phase 5 sets to 150, 10 or 8 rep gripper
Phase 6 sets to 85, 5 rep gripper
Phase 7 (peaking phase), will be 10 attempts at my goal gripper.
Each of these phases run for 10 days, with 2 days on with above rep scheme and one day of rest with 5 singles on your 5 rep gripper.
Interesting enough, Phase 7 starts for me on Saturday. The goal gripper is one that i could not close prior to starting RRBT. The goal gripper for me will be the COC #2.5. I was pretty close to closing starting this program, but honestly enough my hands feel weaker than before starting the program. Everyone says this is normal and your hands can be trained different than traditional lifting. We shall see how it goes, but supposedly the attempts and even failing the attempts makes your hands have a rebound effect and adaptation to getting stronger.
The attempts should be performed such that you give a 4-5 second squeeze with maximum effort then a slight assistance from the other hand to get it closed.
edit: yea i built those blocks before todays session because i was tired of the bar rolling off my bumpers haha. I think i probably couldve made them 6 inches longer. Its basically three 2x4s screwed into an i brace built out of 2x4s on the bottom with the 2 2x2s up top to keep them from rolling off. So much cheaper to build these things with leftover home project scrap wood than buying some online for 150$. Maybe i could start building and selling these things haha
1 Like
Thanks for the write up, I always wondered about that program, lots of guys starting closing the Ironmind #3 after it came out. Is your whole hand calloused after all those squeezes? Good luck with the 2.5. 10 attempts squeezing 5 second a go sounds terrible! It’s interesting about “failing” a gripper making you stronger. I guess if you can close it just a hair farther or squeeze just a tiny bit longer, even though you didn’t close it you still produced more force.
It’s cool that there are so many grippers with different tensions available. I might grab one or 2 of the GHP’s, harder sweep/different resistance curve sounds good for mixing up training.
How did your bathroom turn out?
1 Like
Everything i have read about grippers goes kind of against traditional training and methodologies on getting stronger. Everything i’ve seen from guys much stronger than me on grippers suggest that working with a gripper that you cant close and attempting it as part of your programming will make your stronger. Same goes with extended ROM closes with filed down grippers.
If you have never dabbled in grippers and want to pick up a GHP Id suggest going over to Cannon Powerworks. They have a ratings curve table for all of the grippers they have available (which is most). Plus you can spend 5$ to have them rate it for you so you know exactly the force thats required for a full close.
Currently the bathroom is ripped down to studs and subfloor haha fml. Working 55 hours a week the past few weeks and with lifting and family time its been tough to progress that bathroom. I get a few hours working on it during the weekends.
06/26/2020
CG Bench (first rep paused)
barx5
155x3
180x3
200x5,5,5,5
Floor Press (3 sec eccentric)
195x6,6,6
BB OHP
barx5
90x8,8,8,8
Face Pulls
3x20
BB Rows
155x12,12,12
Pullups
BW+5kgx6,6,
Band Pushdowns
3x15
Barbell Curls
barx15,15,15
Planks+10kg
7 min total
So today was the start of Phase 7 or peaking phase in RRBT for grippers @FlatsFarmer. Its ten attempts at your goal gripper. I was able to finally close the #2.5 and did it for 4 of the 10 attempts.
2 Likes
Damn dude, from zero to 4? That’s good progress! Are you going to run this progression again with tougher grippers?
Doing the bathroom yourself is cool. It must take some guts to get started.
1 Like
I’d say I’m pretty handy but this is definitely a test. We’re replacing everything. It’s been fun so far.
The idea moving forward after RRBT is reducing volume a bit and upping intensity to some heavier grippers. I’d really like to certify the #3 one day.
1 Like
Keep at it! You’ll get the #3 by the end of the year. The hardest part is getting a good pic/video and you’re already all over that.
1 Like
Yes lol it’s so hard to get good angles on these. Makes it even worse on max effort reps
Jun 28 2020
31st birthday, not gettn any younger lol. Got blessed with a volume deload this week.
Comp Squats
barx5
155x3
190x3
265x3
308x8,8
Front Squats (3 sec eccentric)
200x6
GHR
10,10
Leg Curls (Band)
15,15,15
Pullups
BW+5kg x 6,6
DB Rows
60x15,15,15
Planks,
7 min total
That’s a quite a bit for deload lel
With the respect to volume in the previous week, its much less.
Well u got better work capacity than me then
1 Like