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14 Mar
Technical Throws – 50
16 Mar
Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 819 Mar
Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 29) – median 20.0mSwiss Ball MB Throws – 3 x 8 x 5kg
I will probably look to re-test in 48 hours so it makes sense to drop the weights and leave only the explosive exercise. I’m really pessimistic, this hasn’t been an enjoyable program because my expectations were set so high. Unless I start throwing close to 30 metres this is a failure to me, but then again if it was that easy to improve everyone would be doing it.
15 Mar
Power Grip – 2 x 3 x 5 secs
Sock Stretch – 50 repsThis is my idea of a taper, reduce volume by 60-70% for a few sessions.
17 Mar
Power Grip – 2 x 3 x 5 secs
Sock Stretch – 50 reps20 Mar
Left: 57.4, 56.6, 56.2
Right: 61.4, 56.3, 56.8Well that settles it, I have no idea how to taper forearm training. The right hand is actually a marginal personal best (previous 61.1kg) but the series overall was mediocre. I’ll test my grip again in 2-3 days and if it’s no better I won’t even write it here.
That’s the “program” over, from a 6 test average (3 per hand) of 49.7kg on the first day to a peak of 58.2kg. There a total of five efforts above 60kg on various days so not quite the consistency to repeat it. That means a gain of 17% in grip strength across 12-14 weeks, using only the Grip Master, which I’m pleased with. It won’t be too long a video so I should be able to have the results up on YouTube in the next few weeks.
8 Mar
Power Grip – 4 x 5 x 5 secs
Sock Stretch – 50 repsI really thought I could sneak a 6th rep but 5 seems to be a sticking point.
10 Mar
Power Grip – 3 x 5 x 5 secs
Sock Stretch – 50 repsI dropped a set here with a sense that I’m repeating my pattern of overtraining that I did with the Heavy Tension Grip Master. I don’t feel any stronger than the previous week so why should my numbers improve on testing day?
13 Mar
Left: 57.4, 58.7, 56.9
Right: 60.1, 56.5, 54.7Sock Stretch – 50 reps
With those scores I’ve decided to ease off, and I’ll do something like 2 sets of 3 to allow my forearms time to recover. The first break I took resulted in a drop of strength, possibly because I stopped completely, so hopefully continuing a little grip work keeps me up in the 60kg+ category.
I don’t really know how to train grip and it may work entirely differently to the muscle groups I’m more familiar with, but I will “taper” for 7-10 days, take a final few tests and then share my results on YouTube.
8 Mar
Around The Square – 3 x 4
Front Squats – 5 x 70kg, 3 x 77.5kg, 6 x 87.5kg
Stiff Leg Deadlift – 5 x 10 x 55kg10 Mar
Around The Square – 3 x 4
Stiff Leg Deadlift – 5 x 57.5kg, 3 x 65kg, 7 x 72.5kg
Front Squats – 5 x 10 x 65kg13 Mar
Tempo Runs
3 x 100m (50m jog, 50m walk)
4 x 200m (2-3 mins)
3 x 100m (50m jog, 50m walk)I wanted to throws some 2’s in there and was pleased at my speed endurance, though I’ve been doing some longer running. The 100’s were in about 16 secs and the 200’s in 34 secs, but the wind rarely helps at my local track.
This was a good training week, I’m certain I have a lot of cumulative fatigue as my legs are constantly heavy. I could do with an Epsom salt bath but I only have a shower at my house, will try and do something for recovery though.
7 Mar
Technical Throws – 50
9 Mar
Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 812 Mar
Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 28) – median 20.95mBarbell Cleans – 3 x 5 x 50kg
Incline Bench Press – 3 x 5 x 70kg
A1 Swiss Ball MB Throws – 3 x 8 x 5kg
A2 Pull ups – 3 x 8Excellent series of throws today, only my first attempt was under 20 metres. One more week to go!
