Crush CoC#3, DL500 and recover from groin pull.

[Perkele]

DL 292/264x5
Power snatch 110x3x2, 120x2
CoC#2 2reps!

Just tested the #2 when I happened to walk by it and to my suprise I was able to close it with the right hand, twice. A few mm short with the left hand.

[Perkele]

Neck back 44x5x5
Neck front 33x5x5
Weighted chins 44x3x8

I was grappling again yesterday and had no problems with the inner tigh muscles. After two nights spent with cabbage leafs bandaged to the problematic tigh the pain seem to have disappeared into thin air.

[Perkele]

I tried the CoC#3 today and I am still just as far from closing it as when I started. Maybe even further away. It could be that deadlifting 4 times per week on top of training with the gripper 3-4 times a week is taxing the grip too much.

Or maybe I just need to keep working with the #3 along with the easier grippers to get stronger in the first part of the ROM?
I go for this second option for now.

So today I started by squeezing the #3 as hard as I could and then immediately did the same to the #2.5 and so on.
For various reasons I am now in possesion of a small boat load of grippers so the sequence went like this:

CoC#3-2.5-AtomgripZ 3 band-CoC#2-1.5-1-AtomgripZ 1 band.

2 sets of the above and then one set of negatives in the same sequence. The hands were well done after that.

[Perkele]

Spent most of the day shoveling dirt and felt weak on the lifts afterwards.

DL 298/264 x5
SP 110x3, PPx2, 99x5

[Perkele]

PP 110x5x2
DL 320/286x5

I tore some calluses on my hands and fingers when shoveling dirt a couple of days ago so I leave the grippers alone for a while.
The DL's felt ok today, I think the proper form is starting to come back.

[Regin Smidur]

Perkele, have you heard of the kta program?

http://www.cyberpump.com/ktaprogram/

[Perkele]

Thanks for the tip, Regin. I have not heard of it but I will look into it. My hand strength is going the wrong way at the moment. Today I could not even close the #1. I see this as being a not so small step backwards from doing 2 reps with the #2 last week and an indication that my program has room for improvement.

[Perkele]

DL 330x5
Clean&PP 110-132-155(F)-145-149-154 and 138x3x3

The skin in my hands is back to normal again. I will try some groove greasing with the #2.5 for a while to see where that takes me. Something like 8-10 single squeezes throughout the day with long breaks between, 5-6 days a week for 2-3 weeks.
Today I was missing 15-20mm on most attempts and tried to hold each squeeze for a 3-count.

[Perkele]

DL 352x3 DO grip, 320x1, 286x5
PSnatch 110x3x2, 120x3x2, 135(F)

This DL cycle I had planned to go to 352x5 but I am going away to work for 2 weeks tomorrow so I ended it a little premature today. I could only do 3 reps of 352lb. This used to be my beltless 1RM before the groin pull and is now my beltless 3RM. I am debating with myself if and when to go back to using a belt.

The #2.5 GTG idea from 2 days ago have now been proved to be just plain stupid.

[Perkele]

DL 286/264x5
PC 174x2, 143x3x3
BP 110/99x5

The ceiling in this place is too low for any lifting over head so I may as well start doing some bench press again, until I get home and then start alternating them with press and PP. Maybe that will help the press to start moving again.