[krellik]

Hmm since I plan to start to include more regular strength and conditioning sessions from now on it might be a fun idea to have one of these logs.

It will be used to follow my strength, conditoning and grip training. I will usually not write about my MA sessions. Normaly I train 4-6 sessions a week, but right now I lay low with it because of an cracked rib. Hopefully I can start to ease into that again soon..

I was going to get a membership to a gym this week, but economy is a bit tight and I feel quite limited by my cracked rib right now. I think I am going to use the next month to start playing around with grip training, and ease into strength and conditioning with some bodyweight stuff. (and work around the rib before it feels better)

2006-03-08 Todays session: Starting to play with grip shit

Tried to do some levering with my new 8 pound sledgehammer. Im working my way down the handle to try and get a feeling for levering. Cant quite handle a lever with the full handle yet, but im closing in on my right arm, my left is much weaker at this stuff than my right.
Also tried some front levering, my hands are ridiculusly choked up at that handle....

Then some wrist rolling with my newly made wristroller. Also just playing around, really weak at this, my arms got slaughtered by only 5kg.

Then did some work for my thumbs with a ponyclamp.

All in all a not to serious session, but fun to try some gripstuff and feels good to ease back into training.

[krellik]

Hmm some more playing around with the grip.

Main focus today was some levering. I start to come closer to doing a strict side lever with the 8 pounder. I did one rep that felt "semi-strict".

Also did some work with the pony clamp for my thumb and my pinch grip.

All in all still playing around with this stuff mostly. My rib start to feel better, hope to be back in more serious training mode soon.

Edit: The fact that I dont dare to do any rolling tonigth because of my ribs kind of makes me a bit grumpy. an glorius reason to put our subwrestlers through a few rounds of tabata sprawls and burpees for warmup tonight, -sadistic smile-

[krellik]

2006-03-12 Sunday -grip-

1. Levering with the 8. Starting to feel better and better with my right arm.
2. Wrist rolling. Feels manageable with 5kg, murder with 10kg. Got pump in all my forearms right now from this bastard.... Im feeling that because its not suporterd and im holding it straight out in eye level that my shoulders are limiting me on this as much as my grip. I will try and toughen up and add some weight to it this way and then try and find some solution to suport the bar so I can focus on wrist strength on it.
3. More thumbwork with the ponyclamp. Feels descent.


On a sidenote, my rib start to feel better, yay!

[krellik]

Allright im fucking back in business, my rib is healed (I think, I will know when I grapple tomorow..) and I have managed to afford a membership to a gym.

From now on this log will also contain my MA sessions, this is the only log im keeping and it really dont tell me nothing if I cant see how the MA sessions might interfer or benefit from the strength and conditioning sessions.

Havent done any strength training at a gym in a long long while (several years). Feels good to be back!

2006-03-28

1: Shoulder dumbell presses (sitting)
5 x 20kg
7 x 20kg
8 x 20kg
2x 22.5kg

Eventually I want to substitute this for standing barbel military press. Right now this feels comftable though...

2: Lat pulldown

6 x 70kg
7 x 75kg
8 x 80kg
3 x 85kg

Chins is the one excersice that I really want to get better at, im really to fat and weak to do it properly right now. Lat pulldowns will have to do at the moment.

3: Dips
5 x BW
6 x BW
7 x BW
8 x BW

Want to go slightly deeper on this bitch.

Strength levels are low but still, kicks ass to be back in the gym!

Weight today: Around 89kg

[Urban]

[quote=krellik]2006-03-12 Sunday -grip-

1. Levering with the 8. Starting to feel better and better with my right arm.
2. Wrist rolling. Feels manageable with 5kg, murder with 10kg. Got pump in all my forearms right now from this bastard.... Im feeling that because its not suporterd and im holding it straight out in eye level that my shoulders are limiting me on this as much as my grip. I will try and toughen up and add some weight to it this way and then try and find some solution to suport the bar so I can focus on wrist strength on it.[quote]

how are you doing your wrist roller movement? I mean, is it one length of the rope per set? how thick is it? I only ask because I do mine with a 2" pvc pipe and if I can roll the whole distance in under 20 seconds I add more weight. I get a HUGE pump from this. of course, it does help that mine is supported so I can load it up to 100 lbs. Just a thought.

[Lusst]

Chins is the one excersice that I really want to get better at, im really to fat and weak to do it properly right now. Lat pulldowns will have to do at the moment.

Haha, that's what I thought about myself a couple months back. I'm 22 years old 230lbs, and haven't done a single pull-up or chin-up as part of a routine ever.

I finally told myself I was going to jump up on that bar, and get myself better at em. Now, I can do 3sets of 5, and working on that 4th set. It's not much, but I'm proud that I'm attacking my weaknesses.

Good luck on your grip training man, I've gotten a few good ideas from this Log.

[krellik]

Originally Posted by Urban

how are you doing your wrist roller movement? I mean, is it one length of the rope per set? how thick is it? I only ask because I do mine with a 2" pvc pipe and if I can roll the whole distance in under 20 seconds I add more weight. I get a HUGE pump from this. of course, it does help that mine is supported so I can load it up to 100 lbs. Just a thought.

I have just started to play around with it, but yeah its one length of the rope so far, up and down. Im guessing I will have to fix a way to suport that roller eventually to really be able to really fry that wrist, but I was thinking that it be good for me to toughen up and be able to do 15-20kg this way.

When you say that you "can" load your roller up to 100lbs do you mean that it is what it can take before your setup breaks, or is it the weight your training the movement with? Because if it is then gawdamn man you got my respect.. I get a retarded pump from it with merely 5kg at the moment...

[krellik]

Originally Posted by Lusst

Haha, that's what I thought about myself a couple months back. I'm 22 years old 230lbs, and haven't done a single pull-up or chin-up as part of a routine ever.

I finally told myself I was going to jump up on that bar, and get myself better at em. Now, I can do 3sets of 5, and working on that 4th set. It's not much, but I'm proud that I'm attacking my weaknesses.

Good luck on your grip training man, I've gotten a few good ideas from this Log.

Im really hoping that reaching my target weight for my lenght and build, which would be around 70-75kg in a few months will help make these bastards (chins that is..) somewhat easier than at my present somewhat chubby 89kg..;)

[krellik]

2006-3-29 1.5 hour of submission wrestling

Did some nice conditioning drills for warmup. I had us do one especially nasty drill that we hadnt done before. It started with a wallsit for time then at a given comand we joged to the end of the mat, stoped and did 20 jumping squats, then joged to the end of the other mat and did 40 hindu squats, then a sprint back to the wallsit. A few rounds of that really killed the leg in a nasty way...

After some drilling we ended the session with rolling. Didnt fell that my game was really on tonight but as a plus my rib feel like 99% healed which really feel good.

[krellik]

2006-03-30 Grip

Different lever variations with my 8 pound sledge. The normal side lever, front and back levers and the rotating variation.