Saturdays are the best days of training for me. I get to sleep in, I usually don’t have shit going on during the day.
3 serving of Jacked3D, a can of Monster, turn up the Pandora radio with Lil’ Wayne, and off to grip.
First achievement of the day- Closed Level 17 on the Vulcan with a 20mm set block. To put this in to perspective- last week was the first time I closed level 16, then later in the week I got 16 with a 20mm set block and finally closed 17. Today hit 17 with the block. I am very very happy with this. I am very confident I will be able to close 17 next week when it counts for Worlds Strongest Hands Series Leg 4.
From this I did 31 reps total in 6 sets with level 15 on the Vulcan, with is a big volume PR over my old best. I also got a set of 7 reps left hand, 2 reps over my old best with 15 left.
I moved to Two Hands Pinch on my Strongergrip pinch bar. 230 lbs for 17 singles in 16 minutes. My old best with 230 lbs was 7 reps.
Next up was Axle overhand Deadlift on my swagerstrength bar. 375 lbs for 8 singles in 8 minutes, +2 from last workout with 375.
Moved to dumbbell bench press- 8 sets with 70′s in 13:30, last best with this weight was 4 sets in 6 minutes.
Moved to kettlebell row- 36kg for 180 reps in 7:30. Last best was 144 reps in 8:30. Very big density and volume PR.
Last exercise was strongergrip plateau buster swings 337 lbs for 3 sets- 20,20,10 in 5:15. Last time was 15/15/15 in 5:00. Hands felt real good afterwards.
While all this was going on- David Dellanave (continuing on with his North Korean deadlifting program) deadlifted 225 for 200 reps in 30 minutes, thats 45,000 pounds moved at a rate of 1,500 lbs a minute. He followed up that shit with push presses, high pulls, and squats. Nothing major, just a 60,000 lbs workload.
Now I’m off to eat!
{ 5 comments }
254k on the week.
Tomorrow: 0k. F1, food, rest.
you will exceed 1,000,000 easily this way, no garbage pounds either
How do the levels progress through the vulcan gripper? Does level 1 start with the white spring on the bottom notches? 8 notches on that spring means level 8 is the last notch and then first notch on orange is level 9? The counting then continues on what spring color after orange?
BTW, nice job on the improvements.
Gene
the vulcan’s levels with gold spring is 3 to 24, with an orange spring it would be 1-21. I think the springs are White, Orange, Red, Black, Gold, and now the new “Wasp” which is Yellow and black stripe. The levels are posted on Hornes site.
So with a vulcan & gold spring a few examples–1/1 are level 3, 4/4 are 12, 5/5 is 15, 6/5 is 17. 6/6 is 18.
On difficulty, level 13-15 is around COC3, 16-18 COC 3.5, 19-24 is from easy to hard #4 strength David lists a lot more info on it on his site. I highly recommend this piece of grip equipment.
I’m the heaviest I’ve ever been
Pr in:
Chin up max reps
Bench Max Reps