Several months ago I noticed my training volume was dramatically increasing month to month, along with the number of training days I was having. I wrote about it here, in my October wrap up.
This trend has continued, and it appears to be accelerating. With each month I have increased volume by 100,000 to 150,000 lbs. I can go farther and farther without rest days. The start of this year was 12 days straight training, with grip training every single day.
This month marked several PRs which were significant. I will outline the results of this month of training.
First, this month was not intense. It was not hard. It did not require mental toughness, dedication, guts, or effort. Effort in movement is not required, and is in fact counter productive.
I showed up, I tested my movements, I did the best testing movements. I repeated this until I no longer felt like lifting on that day. I did this 26 days out of 31.
My highest volume day was 93,000 lbs. That is also the highest volume day I can find in my training record from now going back to June 2005. It is unlikely I have ever done that before.
My low for the month was the competition in Dallas. 3 events for 4 attempts plus a medley. My lowest training day was 15,000 on the day I arrived in Dallas when Frankie and I lifted at a 24 hour fitness.
Measurements from early December. Body weight 2011.
Neck 17″
Shoulder 52.5″
Chest 47″
Waist 35″
Hip 39.5″
Leg 23.5
Calf 15″
Arm 16.5″
Forearm 14.35″
Measurements from today 31 Jan 2011, body weight 212.
Neck 17.25″ (up .25″)
Shoulders 54.25″ (up 2″)
Chest 48.25″ (up 1.25″)
Waist 34″ (down 1″)
Hip 40″ (up .5″)
Leg 24″ (up .5″)
Calf 15.15″ (up .15″)
Arm 16.25″ (down .25″)
Forearm 14.5″ (up .15″)
Any given number is only useful when stacked by something else. You can see September and Octobers assessments in the October report. Trends are what matters most, and the trend is very clear.
So what was the break down day to day?
- 1 Jan 64,953 lbs
- 2 Jan 74,647 lbs
- 3 Jan 36,955 lbs
- 4 Jan 54,896 lbs
- 5 Jan 41,567 lbs
- 6 Jan 35,036 lbs
- 8 Jan 86,154 lbs
- 9 Jan 54,078 lbs
- 10 Jan 31,246 lbs
- 11 Jan 64,110 lbs
- 13 Jan 15,100 lbs
- 15 Jan Grip Contest >5,000 lbs
- 16 Jan 15,000 lbs
- 17 Jan 17,000 lbs
- 18 Jan 89,483 lbs
- 19 Jan 11,602 lbs
- 20 Jan 57,006 lbs
- 21 Jan 65,512 lbs
- 22 Jan 22,614 lbs
- 23 Jan 49,211 lbs
- 24 Jan 26,032 lbs
- 25 Jan 26,820 lbs
- 26 Jan 45,748 lbs
- 28 Jan 16,395 lbs
- 30 Jan 93191 lbs
- 31 Jan >2,000 lbs
The focus of my training- Results. Lets examine these.
One of my primary objectives is physique improvement.
Two questions. Am I leaner now, and I more muscular?
Yes and Yes.
My next goal is improvement of my competition events for my sport.
Last competition was in November. My best pinch was a 185 lbs, best gripper close was level 17 (average is between 156-160 lbs)on the vulcan, my axle was 395.
Metroflex Mayhem was 15 Jan, I pinched 211, closed a mash monster 2 replica at 165 lbs, and lifted 381 on the axle. During a break in the contest I closed a 3.5 rated at 172 and set some new PRs in the medley event. So that is success.
3rd Place MetroFlex Mayhem 3, Ft Worth TX 15 Jan 2011
Along with this my pinching frequency and volume has dramatically increased. My working poundage has moved over 178 for most workouts, and I hit over 200 lbs in almost everyone of the pinch days. Going in to Jan my best two hand pinch was 202 (91.81 kg), on the 30th I lifted 216.5 (98.40 kg)
- 1 Jan 267 reps @Level 9 gold
- 2 Jan 198 reps @Level 10 gold
- 3 Jan 230 Reps @level 11 gold
- 4 Jan 180 reps @level 12 gold
- 5 Jan 267 reps @level 10 gold
- 8 Jan 178 reps @ level 13 gold
- 9 Jan 157 reps @level 14 gold
- 11 Jan 171 reps @level 13 gold
- 18 Jan 265 reps @level 10 gold
- 20 Jan 265 reps @level 11 gold
- 24 Jan 119 reps @level 11 gold
- 25 Jan 11 reps @level 13 wasp
- 26 Jan 30 reps @level 13 wasp
- 30 Jan 138 reps @level 13 wasp
total reps 2,478 reps. I outlined what I am doing with my post Gym Movement Protocol for stronger hands.
My absolute crushing strength as well as endurance is way up. Before anyone gets started on this kick of “what doesn’t work” I want them to close a Vulcan gripper over 2,000 times in under a month at working between level 10 gold spring and 15 gold spring. Any takers?
My axle deadlift is the only grip event limping behind, but my rolling thunder and inch dumbbell lift are coming up fast. It seems I have not been able to increase axle at the same time as my other fat handle lifts. One or the other maybe? If this is true it is an acceptable trade.
What is moving along is my 2″ Vertical Bar lift. I am now able to do some pretty huge sets with big weights. Here is 295 for 19.
My squat intensity and volume is the highest it’s ever been. For a long time I was unable to squat without back pain; it is now completely resolved.
New stuff I have been up to this month.
The pinch pull up is one of the hardest feats I have chased since I did my first plate curl with 20kg. I wanted to get it with a suspended bar as opposed to the classic rafter style pinch pull up. This one is harder because you are unable to use inside pressure from the torso to deload the thumbs. I have been able to hang for a while, but I closed out this month with some very good reps.
David Horne makes a Dinnie Stone trainer built to the specs of the handles. I ordered a pair and have been very happy with them. The lift is very asymmetric in both loading and positioning. It is one of my better testing pulls right now. The rings are not as bad as I thought they would be. I have some mild bruising from the heaviest pulls but lower intensity work is not bad.
The current weight of the Dinnies is 413 and 324. I have lifted 475 and 375. I have no doubts this will go well whenever I get over to Scotland to pick them up. The big X factor to train will be lifting the handles when they are wet/cold. Looking at the weather on a given day in the fall, it is certain my attempt to lift them will be in the rain.
What it means, and what it doesn’t.
The objective of the Gym Movement Protocol is not to move as much volume as possible. This is an incorrect assumption made by people who have not been trained or educated properly.
The application of the protocol is for a given individual to train the movements which are tied to their goals in a Eustress environment. This maybe specific, component specific, contraspecific, or even nonspecific depending on response from the individual. A simple way to say it; Gym Movement is about getting better at whatever you want to be better at.
To this end, my training has recently moved toward more and more volume. I did not wake up everyday with a calculator and plot out how to move X pounds, I simply tested, and executed.
From the temperature I can take on Facebook, other trainers clearly do not understand how progress is made. Perhaps instead of offering your opinions you should be questioning your opinions young lads? Why is it every month I am moving better, looking better, getting stronger, and doing more? Are you doing the same? Is your progress an opinion made up of choice words?
Mine is defined by the laws of physics. Math. Do you think exercise can be simply described as matter in motion? If you do, why are you not tracking it as such?
If in 10 minutes a person can move 10,000 lbs, lets say squatting. Then 15 days later they are moving 17,000 lbs with the same squatting movement…what would you call that?
How many ways can that be improved upon?
What if the same 10K is moved in less time, with rest times reduced?
What if the percentage of intensity is increased?
What if the speed of each repetition is increased?
What if the number of repetitions per set increases?
What if the total number of sets the lifter can do increases?
If you do not understand how each one of those is a better resolution, than you do not understand physics.
The significant element here is I could’t do this in the past, now I can. I have a very specific word for that. What do you say that is?
Do not follow me, you can’t keep up. Instead lead yourself. Or don’t. What happens to does not concern me.
What about you?
Allow me to share an opinion with you.
If you have not gotten better in the last 31 days then you have gotten worse.
No amount of talking will help you out if you are stuck. Redefining words will not change a stale program. Keep telling yourself it will all come together tomorrow. The body changes fast. If you are not moving forward now you are back sliding.
The proof is right in front of your body. If you are currently testing you know how fast things can go from better to worse, from bad to better.
What is the cost of changing your mind? What does it hurt for you to be less ideological and more experimental?
That is your decision to make.
What Next?
More of the same of course. There is no line, there is no point where it stops. I have demonstrated this now for over a year. Others have joined in, they make incredible progress on their goals. These people do not ask for permissions and opinions from others. They do what is best for them, as determined by them. This will continue. We grow faster and faster with each day.
My name is Adam T Glass, I am The Movement. My question for you is this.
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Solid wrap-up of what we’ve been seeing.
all good stuff. this works for me! my numbers and movements may be different but the results are the same.
Adam, that’s a great run-down of why you’re doing what you’re doing. I’m sure you’re responsible for a LOT of guys (and gals) sitting down and taking a long, hard look at their training – and more importantly – their results from year to year.
I’ve become complacent with my training for the most part. I’ve slowly but surely allowed myself to settle for little to no gains over long periods of time. Apparently I’ve convinced myself that it’s just the way training has to be – gains will be sporadic and small – separated by long plateaus and the unstoppable backward slide every now and then. Trouble is, the backward slide is really all that my training has been over the last few years when I take an honest look at all my results from my 11 years of grip training.
To be perfectly honest, the last 3 months or so of reading your blog has really got me shaking my head in disbelief and dismay when I take away all the excuses (injury, job stress, etc.) that I have for not being stronger this year than I was in 2010. Or 2009. Or 2008. Or 2007 on some things. It’s very disappointing to look over my training logs and realize that my best bending, grippers, and vbar days are behind me and shrinking quickly in the rearview mirror of my training blog.
I pulled 387lbs on the 1″ vbar back in December of 2006. If I was making the kind of gains you have been the previous year I would’ve pulled 500lbs by now.
Same on the 2″ vbar. Pulled 282lbs back in 2008 and never really went much higher than that in the years since.
Ditto on the grippers. I was closing a high-170lbs gripper back in 2007 and only went slightly higher (185lbs calibrated) at my peak.
Bending? You know that story so I won’t go there. My GOAL is to bend (reverse style admittedly) steel that I once considered too easy for a warmup.
Even after this total “whine fest” I have to say I love grip training and will probably keep doing it – regardless of whether I’m gaining or backsliding – just because it’s in my blood and I wouldn’t know what to do if I wasn’t doing some type of grip training for very long. My longest layoff has been from July of 2010 to November – when I took time off for my Highland Games training.
I really enjoy seeing your updates and watching you get farther and farther into the elite grip strength levels! It’s always nice to see someone succeed – and have fun while they’re doing it. Keep on rolling through the PRs man!
Ben,
Why don’t you take a weekend and come up to Warm & Sunny Minnesota and re-set your training? Two days at Movement Minneapolis and you will have the hammer cocked for a year of crushing goals. You can crash at my place or Adam’s.
Really appreciate the offer David! Depending on this year’s finances – that sounds like something that would be worth it and would equate to continued improvement vs. stagnation.
Ben
You can get back on it man. Train smooth, be smart, have fun.
Try out this testing model stuff. If you have questions just give me a call in the evening after 8 PM.
Adam, one thing I have going for me – that also goes against me – is the fact that I enjoy my training 90%+ of the time. Even when I’m not making progress. That’s not something to be proud of but it does point to the fact that I enjoy training. Well I’m finally tired of training for no or very little return on my investment.
I’ll try out the testing model stuff and will give you a call sometime! But frankly, it never pays to be a cheap bastard (me) and try to figure out the overall complicated methods of Gym Movement – so I’m aware I need to just put my money where my mouth is. If I really want to get stronger I can keep bitching or I can pull out my wallet!
Awesome update Adam! Way to lead from the front!!
Hope to see you soon!
Ben,
I am sure Adam and others here can help when you are ready. Have you tested your exercises yet?
Rock on
Mike T Nelson PhD(c)
Mike, I appreciate the response! I follow your blog regularly. I have tested a few exercises over the past 6 months. But there are so many variables that I really can’t figure it out and I probably do need some one-on-one instruction to best “get it” and be able to put it to work for me most effectively.
Adam,
Everytime I read this blog I am reminded of a quote:
“I only fuck with niggas that be doin it better and better and better. I don’t even go to mofo’s birthday party if they doin the same shit as last year.”
–Kat Williams
Keep it up
Oh I like that one!
Thanks a ton man.
I believe in leading from the front.
Couldn’t find the video with the quote but this one is equally fitting. Also wanted to say thanks for those free grip videos. I have implemented several of the exercises but I have really taken to deadlifting with 3″ couplings, this is a very humbling lift. I will see how far I can take it
http://www.youtube.com/watch?v=e7z_ztMxBgk&feature=related
This video is dope, I really appreciate that
Adam is strong…..but he’ll never be Joe Kinney
Who is Joe Kinney?
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