Looks like grip murder, especially when finishing off with seven minutes of hanging! Do you use straps for some of the exercises or do you have Popeye forearms lol
I want Popeye forearms - I feel they look cooler than biceps. But no iām afraid my forearms are average. I donāt look like somebody who trains!
I use figure of 8 straps for deadlift.
I also do a lot of BJJ/Judo (About 4-6 sessions a week). So developing grip strength is a key objective of mine. This is one of the reasons Iām currently training the way I am. In all honesty I would say my grip strength is average and there is a lot of room for improvement.
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Totally with you on the bulbous forearms, haha. My eldest son is into arm wrestling and always doing lots of grip work. Itās inspired me to try it myself and I seem to be getting some noobie gains out of it. Band resisted wrist movements, pronation and supination, working the pinky side of the palm and strengthening the fingers all the way to the fingertips, if that makes sense.
I did not realise that to effectively use a grip trainer (like Gripzilla) you need to squeeze with the pinky side of the hand to prevent the implement from sliding in the palm. I am really weak on that side of the hand. Strengthening it should help with deadlifts etc. as Iāve not really been using my pinky and ring fingers much when gripping.
Just got myself a couple of Fat Gripz (regular blue ones) and having tried them out with a few different exercises I think they are going to be excellent for strengthening muscles that donāt get worked that hard with regular barbells, dumbbells and so on.
Havenāt set up a rice bucket yet, but thatās supposedly excellent for wrist and finger extensor strengthening as well.
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Complex 1: 5 rounds with a 90 sec rest period.
A. 18 Wide Grip Inverted Rows
B. 5 Z Presses (20Kg)
C. 8 Hanging Side Leg Raises
Complex 2: EMOM for 10Mins
2 Military Presses (50Kg) & 2 Pause Push-Presses (Pause in Bottom of Leg Dip then explode & Press)
Complex 3: 4 rounds with 90 sec rest period. 20Kg Kettlebell weight used.
5 Single Arm kettlebell Presses (Left Side)
100 Foot Kettlebell Waiterās Walk (Left Side)
3 Pull-ups
5 Single Arm Kettlebell Presses (Right Side)
100 Foot Kettlebell Waiterās Walk (Right Side)
3 Pull-ups
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Dude thank you for letting me know about Gripzilla. Why are their products available in the USA only! It makes no sense. I will find the equivalent in UK.
I have some blue fat gripz too. Given to me by a friend. Unfortunately they are sat in the garage gathering dust. Iād be interested to hear how things progress for you with them.
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Captains of Crush is a good alternative, I think. Bit pricey but maybe they have a bundle deal if you want more than one
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Complex 1: 8 rounds with a 90sec rest period.
A. 3 Box Jumps
B. 3 Squats @ 108Kg
C. 12 Deadbugs
Complex 2: Squats @ 55Kg
3:00 Minutes as Many Squats as Possible without RE-RACKING the Bar! - Got 71 squats
3:00 Minutes Rest
2:00 Minutes as Many Squats as Possible without RE-RACKING the Bar! - Got 51 Squats
2:00 Minutes Rest
1:00 Minute as Many Squats as Possible without RE-RACKING the Bar!
Got 28 squats.
***Note squat count maybe wrong above.
Complex 3:
WEIGHTED CARRY - (LIGHT)
Minute 1: 150 Foot Carry As Close to Bodyweight As Possible (40Kg sandbag)
Minute 2: Rest
Minute 3: 200 Foot Carry Same Sand Bag
Minute 4: Rest
Minute 5: 250ft Carry
Minute 6: Rest
Minute 7: 300ft Carry
Complex 4: 4 rounds with 90 secs rest.
2 x 20Kg kettlebells
5 x Swings, Snatch and Single Arm Press
My lungs were on fire after this workout. And I canāt walk.
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Looks brutal, enjoy walking up stairs and trying to get off the shitter for the next couple of days.
I need a nap and a wheelchair. I suspect you may not hear from me for the next few days.
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Complex 1: EMOM 10mins.
3 Sandbag Loads over a Bar : 40Kg
Complex 2: 6 Rounds. 90Sec rest.
A. 8 Kettlebell Rows (24Kg)
B. 4 Bench Presses @ 67.5Kg
C. 1:00 Minute Single Arm Dumbbell Hold - Each Side - 24Kg Kettlebell
Complex 3: 5 rounds.
4 Burpee Lateral jumps over the Bar
4 Pendlay Rows (60Kg)
4 Floor Presses (24Kg kettlebell, each side)
Edit - Forgot to add fourth complex details:
Complex 4: 2 x 20Kg Kettlebells, 4 rounds with 2mins rest
A. 5 Cleans
B. 5 Double Presses
C. 5 Front Squats
D. 5 Double Presses
E. 5 Front Squats
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Complex 1: 8 rounds with 90sec rest period.
A. 12 Inverted Rows
B. 3 Military Press 55Kg
C. 6 Full Contact Twists (Each Side - 20Kg)
Complex 2: 3 rounds with a 2 min rest
A. Perform 6 TEMPO (4 Seconds Up, 4 Seconds Pause, 4 Seconds Down) Military Presses @25kg.
B. On the Last Rep, hold the Bar a Lockout for :20 Seconds
C. 10 Kettlebell Push Presses @ 2 x 20Kg.
D. On the Last Rep, hold the KBs at Lockout for :20 Seconds
Complex 3: 4 rounds with a 2min rest period.
A. 10 Kettlebell presses - 2 x 20Kg
B. On last Rep - Dumbbell Waiterās Walk at lockout for :30 Seconds
C. Drop KBās to sides and 10 Shrugs
D. On last Rep - Hold the Dumbbells at Top Position for :30 Seconds
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Iām working from home today. So managed to do another complex. Just starting off with this one. Lets see how it goes.
EMOM 10Mins
1 x Double Swing, Double Clean, Squat with Pause at the Bottom, Push press when coming up from squat (I think this is called thruster exercise).
Rest remainder of the minute.
Done wit 2 x 20Kg Kettlebells.
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Complex 1: EMOM For 12 Minutes
ODD Minutes: 50ft Farmerās Carry @ 36Kg kettlebells
EVEN Minutes: 10 Sandbag Deadlifts @ 60Kg
Complex 2: 5 Rounds with a 90second rest
A: 30 Seconds Double Kettlebell Swings - 2 x 20Kg
B: 5 Deadlifts @ 110Kg
C: 45 Second Plank
Complex 3: 3 rounds one minute rest
A. 6 Snatch Deadlifts @ 60Kg
B. 10 Snatch Grip Shrugs @ 60Kg
C. 30 Seconds Snatch Grip Holds
FINALLY:
10 Minute Plank
Rule - do not let the knees hit the deck and keep 3 points of contact the entire time. Shake, move everything else was game. This was extremely painful.
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10 minute plank! My abs winced just reading that.
Try it mateā¦its good fun!
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Lol, I doubt Ā«funĀ» is the word Iād use 
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Bench Press Day
Complex 1: EMOM for 10 minutes
5 Reps Loads over a Bar @40kg heavy ball
Complex 2: 5 Rounds with a 90 second rest
A. 6 Eccentric Kettlebell Rows (32Kg) - 7 Second Eccentric (Descent) - Explosive Row Up
B. 5 Bench Presses (@62.5Kg)
C. 6 Kneeling KB Pallof Presses (Each Side, 20Kg)
Complex 3: 4 Rounds with 60sec rest
A. 30 Seconds Single Arm KB Rows Left - 36Kg
B. 30 Seconds Single Arm KB Rows Right - 36Kg
C. 30 Second Rest
D: 30 Seconds Incline Bench Press 60Kg
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Squat day
Complex 1: 5 Rounds
3 Sandbag Pick ups - 40Kg
7 Sandbag Squats - 60Kg
50 Foot Carry - 60Kg sandbag
Complex 2: 6 Rounds -
A. 3 Sandbag Over Shoulder 40Kg
B. 4 Zercher Squats 60Kg
C. :60 Second Plank
Complex 3: Squats @ 72Kg
20 Reps
Rest :60 Seconds
15 Reps
Rest :60 Seconds
10 Reps
Rest :60 Seconds
5 Reps
Exercise 4:
3 Minutes Burpee Lateral Jumps
3 Minutes Prisoner Squats
2 Minutes Burpee Lateral Jumps
2 Minutes Prisoner Squats
1 Minute Burpee Lateral Jumps
1 Minute Prisoner Squats
I lost count of how many lateral jumps/squats I did. There was a lot of panting.
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My right achilles tendon is sore. Happened after playing badminton. Never had any problems with it previously. Will take a couple of days away from weight training to let it heal, to prevent further injury. I think I need to buy some new trainers also.
I will continue BJJ/Judo meanwhile - but no leg locks!
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My right achilles tendon is still sore. But has improved and I am not limping anymore. Therefore I decided to avoid lower limb workouts and focused on the bench press.
Complex 1: 8 Rounds of the Following Giant Set
A. 5 KB Rows - 36Kg
B. 3 Bench Presses @70Kg
C. 14 Laying Leg Raises
Complex 2:
TEMPO Reps (4 Sec Descent, 4 Sec Pause, 4 Sec Ascent, 4 Sec Pause)
5 TEMPO Bench Presses @ 50Kg
5 TEMPO Push-Ups
4 TEMPO Bench Presses @ 52.5Kg
4 TEMPO Push-Ups
3 TEMPO Bench Presses @ 56Kg
3 TEMPO Push-Ups
2 TEMPO Bench Presses @ 60Kg
2 TEMPO Push-Ups
1 TEMPO Bench Press @ 62.5Kg
1 TEMPO Push-Up
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