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Dr Heliums grip/thick bar & 6 x 3 journal

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Dr Helium
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2004/02/13 19:12:06 (permalink)
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Dr Heliums grip/thick bar & 6 x 3 journal

OK, been reading MT for about 4 months and thought it’s about time I started a journal. I’ll try to keep the reports short so it’s easy on the eye and the brain. This journal is basically about setting and meeting targets, some of which might be slightly optimistic.

The main focus of my training is strength, primarily the squat, bench and deadlift. I’ve also started to train my grip, via grippers, plate pinching, plate curling and bending. These disciplines will be the yardsticks for this journal. Most of the training is based around 3 sets of 6 reps using a 3 day split.

Supplements include 500mg Vit C x 4 , 750 x 2 Glucosamine Sulphate, multi vit x 2, 5mg creatine, plus about 100gms of whey.

Personal bio

Age: 37
Height: 5 11
Weight: 95 kg
BF: 25%
Started training 18mths ago

Current 1RMs

Box squat: …..110kg
Bench:……….105kg
Deadlift:……..167.5kg

1/5/04 Target

Box squat:…...117.5kg
Bench:……….110kg
Deadlift:……..180kg


Current grip status

RB 180:………….20mm to full close
Plate pinching: …..10+10+2.5kg
Plate curls: ………10+2.5kg (5 reps)
Bending:………….5mm x 6.33”

1/5/04 Target

RB 180:…………..full close for more than 1 rep
Plate pinching:……10+10+5+1.25kg
Plate curls:…….…15kg (this will be hard)
Bending:………….6mm x 6”



May as well post my most recent workout just to start the ball rolling.

Wed 11/2/04 PM - Legs and shoulders

Box squats : 77.5kg + 10kg chain 3 sets x 6 reps (3 x 6)
GMs: 72.5kg (2 x 6)
Power cleans (first attempt at these): 60kg x 5, 65kg x 1, 67.5kg x 1, 70kg x failed ¾
Thick handle (2 5/8”) DB standing Military press: 25kg (3 x 6)

Grip work late pm

Ivanko super gripper: (1, 7) x 10, (1, 10) x 5
RB 180: cheat closes x 5
#1

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    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/15 19:07:00 (permalink)
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    Sat 14/2/04 - Chest

    This should've been a 3 sets x 6 reps workout but I woke up with a cold so decided to do some heavy singles instead.

    Current bench PB was 105kg.

    Warm up (20kg x 10,60kg x 8, 90kg x 3), 102.5kg x 1, 107.5kg x 1, 110kg x 1(5kg PB).

    All the singles felt really easy. Felt that I could've gone another 2.5kg but decided to leave something in the tank.

    Finished off the workout with.

    40 deg Inc bench DB press 31.25kg x 10

    thick bar (2") close grip bench 60kg + 10kg chains, 3 sets of 6

    Sun 15/2/04 - Coc's

    Ivanko supergripper (1, 7) x 10; (1, 10) x 5; (RB 180) cheat closes with neg holds x 10
    #2
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/17 19:20:25 (permalink)
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    Mon 16/2/04 - Bending

    5mm x 8" (warm up), 5mm x 6" (very hard).

    wrists were hurting deep to the bone for most of the afternoon. Will start on 6mm on Friday, probably a 7.5" length.

    Tue 17/2/04 - Back 'n' Biceps

    Still had the remnants of a cold so decided to max out.

    Deadlift - 60 x 10; 90 x 6; 120 x 3; 150 x 1; 162.5 x 1; 170 x 1; 172.5 x 1 (5kg PB)

    2" thick bar reverse curls - 25 x 6; 27.5 x 6, 6 (found these extremely hard)

    2" thick bar curls - 37.5 x 6

    DB rows - 42.5 x 6,6,6
    #3
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/19 19:13:58 (permalink)
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    Thur 19/02/04 - Grip

    Plate Pinching (kg) -

    Left hand - (5+5) x 3, (10+5) x 3, (10+10) x 2, (10+10+1.25) x 1

    Right hand - (5+5) x 3, (10+5) x 3, (10+10) x 2, (10+10+2.5) x 1, (5+5+5+5)x 2

    Plate curls (kg)

    Left hand - 5kg x 5, 10 x 5, 10+1.25 x 2, 10+2.5 x 3

    Right hand - 5kg x 5, 10 x 5, 10+2.5 x 5, 10+2.5+1.25 x 2



    #4
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/20 16:57:57 (permalink)
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    Fri 20/2/04 PM - Legs and shoulders

    Box squats : 80kg + 10kg chain 6,6,6

    GMs: 75.5kg 6,6

    Thick handle (2 3/4”) DB standing Military press: 26.25kg 4,5,5

    (had to clean the DBs one at a time from a table as my wrists were fried from yesterdays grip workout.)
    #5
    veganlifter
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/20 17:26:12 (permalink)
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    good going mate! Interesting journal, that thick handle sounds like a monster!

    Good plate curls as well mate.

    Can you hold that 180 fully closed when you do cheat shuts?

    Good luck!
    #6
    Blood Sport
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/20 22:30:07 (permalink)
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    I like your Training Prog Doctor! Your Gonna be One Strong Mofo very Quickly! Well Done Mate! Have you noticed any size increases in your Forearm as a Carryover from all your Grip work?
    #7
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/21 12:16:50 (permalink)
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    Vegan

    Cheers for the input,it's nice to know someones reading it.

    I use 70mm heavy duty plastic drain pipe as sleeves for my DBs, so not only are the buggers wide but you also get the rolling thunder effect.

    I'm suffering a bit with the Rb grippers, what with thick bar work, pinch gripping, plate curling and bending something has to give and it's been my grippers.

    As to your question I close it to about 15mm with my hand and then push that hand against my leg to finish the close off. Then I try to hold the negative for as long as possible (best time so far is probably 1 tenth of a second ).

    Bloodsport

    My wrists and forearms don't look any bigger but they feel a lot stronger. The only thing that seems to have got noticibily bigger is the part of my palm directly below my little finger and also the meaty part below the thumb seems a lot thicker.

    #8
    Robert
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/22 06:22:40 (permalink)
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    doc,
    #1 excellent jornal, will read with interest
    #2 where did you get that thick bar from mate?
    rob
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    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/22 16:54:01 (permalink)
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    quote:
    #1 excellent jornal, will read with interest

    thanks

    quote:
    #2 where did you get that thick bar from mate?


    I found both in the garage when I moved house about 2 years ago. The 2" bar is 6 foot of standard scaffold, and the 2 3/4 inch is 70mm heavy duty plastic drain pipe cut into 7" lengths and used as sleeves for standard dumbells.

    You should be able to get the drain pipe in any builders merchants or diy shop, just make sure to give it a good squeeze to see if it's solid enough.
    #10
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/22 17:07:23 (permalink)
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    Sat 21/2/04 - Bending

    am - 5mm x 8" (warm up), 6mm x 7.5" (very hard).

    pm - 150mm x 6mm nail chuffed with this, about 25% harder than the 6mm x 7.5", had to use a spike grip.

    wrists felt fine Sun morning.

    Sun 22/2/04 - Chest


    Warm up (20kg x 10,60kg x 8), 95kg x 5,4.5,2 (spent nearly 30 secs trying to get the 5th rep up on the second set)

    40 deg Inc bench DB press 32.5kg x 6 (target was 10 reps)

    thick bar (2") close grip bench 62.5kg + 10kg chains, 4,5,3

    bench press to failure 50kg x 13 (forearms tired first)

    A weird workout, it was almost as if that 30 sec rep drained me for the rest of the workout.
    #11
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/27 17:09:38 (permalink)
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    Missed Tuesdays Back 'n' Biceps workout due to general fatigue, but managed to find time to bend another 6" nail. The bugger took nearly 5 mins to bend as it started to bend about half an inch off centre, so it was like bending a 5" nail. Anyway my forearms and wrist are still hurting so no more grip/bending for about a week.

    Fri 27/2/04 - Legs 'n' shoulders

    Box squats - 82.5kg + 10kg chain x 6,6

    6" above parallel squats (all singles) 120kg, 122.5kg, 125kg

    SLDL - 90kg x 6,6,6

    Standing BB Military Press - 50kg x 5, 60kg x 2, 62.5kg x 2
    #12
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/02/29 16:33:26 (permalink)
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    Sun 29/2/04 - Chest

    Been doing 3 sets of 6 for nearly 4 months now and my bench PB has gone from 100kg to 110kg. Me thinks I'm getting a bit stale on this routine and have decided to take a break for a couple of months and try the westside philosophy of 3 weeks of maxing out on a particular area of the bench press. I won't be doing any dynamic work as I can only train 3 times a week.

    3 board bench press - 90kg x 3, 100kg x 3, 105 kg x 3, 110kg x 2, 112.5kg x 1

    Dips - bw x 6, 10kg x 6,6

    40 deg Incline DB bench (target of 10 reps) - 32.5kg x 9

    skull crushers 30kg x 12

    #13
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/02 16:26:39 (permalink)
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    Tue 2/3/04 - Back 'n' Biceps

    2" Bar Deadlift(kg) - 60 x 10; 90 x 6; 135 x 6,6,6

    2" thick bar reverse curls(kg) - 25 x 6; 30 x 6,5

    2" thick bar curls(kg) - 40 x 6

    DB rows(kg) - 43.75 x 6,6,6

    Deadlifts were hard, almost lost my lunch on the second set. Reverse curls aren't so much heavy, it's just that your grip starts to fail really quickly and you start to clean the bar rather than curl it.
    #14
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/02 22:00:38 (permalink)
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    quote:
    Do you use a double overhand grip on those thick bar deadlifts? If not, why not!


    double overhand, who says I'm using both hands, could be using just one hand, we could even be talking about fingers.

    Ok,so I'm not using double overhand [:I], could be worse though, could be using straps.
    #15
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/06 11:18:10 (permalink)
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    Fri 5/3/04 - Legs 'n' shoulders

    Front squat - 60kg x 5, 70kg x 2, 75kg x 1, 80kg x 1,1

    SLDL - 92.5kg x 6,6,6

    Standing BB Military Press - 50kg x 5, 60kg x 2, 65kg x 1

    Still felt a bit frisky after that, so bent a piece of 7 1/4 x 6mm
    #16
    GoldenArrow
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/06 16:30:07 (permalink)
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    Heller hard work that, I normally DL double OH so thought I'd be ok, work with about 160 on a normal bar, could only mangage 100 plus the 7' scaffold when I tried, it puts your hands at a totally different angle! Plus forearms were still hurting 5 days later..
    #17
    Robert
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/07 10:33:59 (permalink)
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    GGGGGGGGGGGGGGGGGRRRRRRRRRRrrrr. cannot wait to get a thick bar!!!!!
    rob
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    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/07 12:39:07 (permalink)
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    quote:
    Try doing your warmup sets double overhand, and your work sets mixed grip


    Johnny,

    I do,do my wu DL sets and my SLDLs double overhand, trouble is I can only do 92.5kg for 4 reps. Yes I know I am a p***y, but one day I will be a lion, or failing that a big fat tabby with attitide.
    #19
    Dr Helium
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    RE: Dr Heliums grip/thick bar & 6 x 3 journal 2004/03/07 17:10:33 (permalink)
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    Sun 7/3/04 - Chest


    3 board bench press - 100kg x 3, 107.5 kg x 3, 112.5kg x 1, 115kg x 1

    Dips - bw x 6, 15kg x 6,6

    40 deg Incline DB bench (target of 10 reps) - 32.5kg x 10

    skull crushers (target of 12 reps) 32.5kg x 9
    #20
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