I’ve been toying with the idea of starting up the Diesel Crew Grip Challenge for quite some time.
If you’re new to the site, you probably don’t realize I did a weekly challenge here on the site for most of 2011, but then got away from it and haven’t gotten back.
I want to make these something different from the normal cert lists and online stats for Gripboard.com and GripSport.com, things that we can all work on together in our own gyms.
These are also going to be feats that I feel are beneficial to training, things that will help you truly develop useful, functional grip strength, and not just silly stunts, or anything like that.
I also want to use this as a way to recognize people for their hard work. So, once you reach the top position, I’m more than happy to post your feat here on the site.
I’ll most likely add feats over time, and bring it to the front whenever there is something new.
If you want to take part, just let me know. Include DieselCrew.com Grip Challenge in the title, along with whatever feat it is, send me a link, and you’ll bee considered for posting, as long as your video is legit and you’ve followed the rules.
Here we go:
Block Weight Unbroken Reps
Rules: Can use either 1 or 2 Block Weights. Pairs can be made up of the same or different Block Weights, in order to get on multiple lists at once. Must apply your grip, lift to full lockout, return to the ground and then immediately pull back to lockout without resting or re-gripping. All reps pulled from the contact of the floor to lockout will be counted. This is where the term “unbroken” comes from.
Lists will include half 75 and up for Women and Half 90 and up for Men.
Double Half 100lb York (Next Generation Blob)
#1: Jedd Johnson (3 reps)
Single Half 100lb York (Next Generation Blob)
Rules: Can use either 1 or 2 Block Weights (the hand which gets more reps will be counted when using a pair of the same block weights). Pairs can be made up of the same or different Block Weights, in order to get on multiple lists at once. Must apply your grip, lift to full lockout, return to the ground and then immediately pull back to lockout without resting or re-gripping. All reps pulled from the contact of the floor to lockout will be counted. This is where the term “unbroken” comes from.
#1: Jedd Johnson (4 reps)
More feats to come. Any questions, please let me know.
All the best in your training!
Tags: grip training, gripp challenge grip strength
Posted in Grip Contest, Grip Sport, grip strength, grip strength blob, grip strength competition contest, Grip Training, how to improve grip strength | No Comments »
I used to hit the same exercise for the standard 3 or 4 sets, resting in between sets, and then I’d move on to the next exercise.
While I got decent results from this, with all the rest time, my workouts were getting longer and longer.
Tack on some cardio at the end, and you find your workouts just keep on eating up more and more time.
Once my daughter was born, I felt the need to prune my workouts down, in order to be able to spend more time with her.
I found that grouping 2 or more exercises together allowed me to get just as much work done during my workouts, while saving me a whole bunch of time, and I even began seeing better results in the form of MORE MUSCLE and MORE FAT BURNED.
So, these days, my workouts pretty much always are comprised of exercise groupings, done in back-to-back fashion.
Call them Super Sets, Giant Sets, Circuits, Complexes, Medleys, call them whatever you want, for me, lifting like this is the way to consistently have awesome workouts and enjoy great results.
The Yoketober program is no different. It relies heavily on these exercise groupings in order to make the Yoke grow.
Here’s a sample of an exercise grouping from Yoketober, that I did the other day.
Deltoid Smasher Super Set
This 3-piece grouping is going to hit the deltoids from 3 different angles. In Yoketober, the deltoids are one of the main focal points for getting a wider upper torso, and casting a bigger shadow.
Also, here’s another 2-piece pairing that targets the biceps.
Back to Back Biceps Combination
This one isn’t from the Yoketober program, but it could be easily tacked onto the end of one of the Yoketober Yoke Days, if you’re craving a little extra biceps action.
In addition to the benefits I’ve seen as far as building muscle with these combos, I’ve also seen solid fat-burning results.
I credit this to the way these pairings so violently disturb your metabolism.
I equate this intense form of strength training to jumping rope or running sprints in the way the heart rate is escalated, and how long it takes to recover once training is done. Naturally, you’ve gotta eat right, if you want to cut up, but since I just can’t find the time to do cardio the last year or so, turning my isolation work into groupings is the way I’m going.
Now, I truly thought I was onto something with the way that I was pairing exercises together for the last few years.
Little did I know that Nick Nilsson was actually blowing me away in the intensity department.
I found out last week Nick has a product out that is packed with these combo’s, only he takes it up another notch or two.
His product is called Metabolic Monsters, and you’ve gotta see how he takes one single dumbbell and turns it into a one-piece torture device.
No wonder this particular complex is called the “Single Dumbbell Attack.”
I LOVE this kind of training, and I can’t wait to give the circuit he shows at the top of the page, and many more like it a try very soon.
All the best in your training.
Check Out Metabolic Monsters
Sample Circuit from Yoketober Program
I want to show you a sample of the Yoketober program. Here’s a circuit from Workout #3.
Workout #3 was a Chest day, so you’re going to see some Chest work, with some Yoke work sprinkled in.
C1. Shrug Top Holds
3 sets of 10 reps with 3-ct hold at the top
C2. Incline Bench Press
3 sets of 12
3 sets of 15 to 20
Here’s a video from yesterday’s workout. Sorry that the audio is gone. There was an Ozzy Osborne song playing in the background, which YouTube didn’t like, so they zapped all the audio out of it.
Yoketober Workout #3: Shrugs, Inclines, and Push-ups
If you want to blow up your Yoke this month, then there’s no better way to do it than Yoketober.
You can pick up your copy by clicking the banner below or this link: Yoketober 2016 Program
All the best in your training.
Tags: big traps, big yoke, bigger traps, bigger yoke, build big traps, build big yoke, build traps, build yoke, traps, yoke
Posted in how to build muscle, muscle-building-workouts, Yoketober | No Comments »
My friend owns a cool little company, and one of the things they do is produce these adhesive decals that can be placed on building windows, car windows, table tops, and even cornhole boards.
I’ve teamed up with him to make a few decals, as well, and right now they are all Grip-based.
I think they’re going to be awesome decorations for your car, your work station, storage devices, tool boxes, hard hats, etc, and they will make good conversation pieces and help spread the word about our little sport and hobby of Grip.
You can order yours here: Grippin’ Window Decals
Here are the three current designs, with a little explanation about how I came up with each one:
My Gripper’s Bigger Than Yours
Nothing wrong with a little bragging and smack-talk, every once in a while.
I took the massive arm crushing the gripper from the “Crushin’ Grippers Like It’s My Job” shirt, and re-purposed it for this one.
Are you the king of grippers in your crew? Then you need this shirt to brag about your Grip Glory.
How Man Inches Can You Handle?
A little edgy, this one was thought up by my old artwork guy from years ago.
We became good friends and used to talk all the time, even when we weren’t working on artwork projects, but I haven’t heard a peep out of him since July of 2012.
Fearing the worst, this one is kind of in memory to Rory Hickman.
Pinchin’ Ain’t Easy
Back in the late 1990’s, it was the “Attitude Era” in the WWF, and both the characters and the storylines were edgier back then.
There was a wrestler called the Godfather who was essentially a pimp, and brought prostitutes to the ring. One of his catch-phrases were, “Pimpin’ Ain’t Easy.”
I borrowed that from him and massaged it a fit the theme of Grip, but the little dude is still a Pimp when it comes to Plate Pinching.
Again, these decals are supposed to be fun ways to get our sport out there a little bit more. I hope you choose to support this effort by making a purchase today. You can get yours here => Diesel Grippin’ Window Decals.
Thanks and all the best in your training.
The official August of Arms period has come and gone, so I wanted to share with you my results.
First off, I’ll say that August was an absolute mess for me, as far as Arm Training goes.
A new contest, Living Legends, where big money was at stake, required a proper deload period, so I did no training for several days during the month.
I also hurt my right index finger early in the month, which made several exercises impossible without substantial pain, so I was relegated to repeating many exercises more times than I’d like.
On top of that, I couldn’t even train the Close-Grip Bench Press, one of the benchmark lifts of August of Arms.
All of this resulted in poorer overall performance than I have seen the last two years.
But hey, sometimes stuff happens and you have the make the most of what you can do and just move on.
August of Arms 2016 – Measurements
I failed to do pre-measurements of my biceps at the beginning of the month, so I do not know where I started the month (another mistake I made), although I do know that in March I measured my arms and both were right around 18.5 inches.
I ended this month at right around 19″ for both arms.
August of Arms 2016 – 135lb Barbell Curls – Max Reps
The first test was Barbell Curls with 135lbs for as many reps as possible.
I began the month with 7 reps on the 135lb Barbell Curl for Max Reps.
I was able to improve to 9 reps by month’s end. You’ll see the reps are much quicker at the end of the month, as technique improved, as well as strength.
August of Arms 2016 – 30lb French Press x 100 reps AFAP
This drill, while the lightest weight, is actually probably the hardest to get through, because the pump is pretty significant and the dynamic nature lights my triceps insertions up. I started the month off with a finish of 2:09.
By the end of the month, I saw a very decent improvement, completing all 100 reps in 1:50.
August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP
The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down.
To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. This was the fastest I’ve ever gotten this, according to my spotty records.
I was able to do the same thing at the end of the month, as well, shooting straight through all 100 reps in 1:38, just completely blowing away all the previous attempts I’ve ever taken.
The 4th test, which I didn’t do, was the Close Grip Bench Press. My pec insertions felt like they were on fire when I did a warm-up set of 225 at the beginning of the month, so I completely waived that off and didn’t do any Close Grip Press training during the month, although I did do some Dumbbell Crush Press throughout the month, which never hurt at all.
So, to wrap up, while I was disappointed in my arm measurement by the end of the month, it’s pretty hard to be upset with improvement across the board on the testing lifts.
There’s no doubt that August of Arms works, since all three years my performance measures went up and all three years I saw size improvements.
Want Bigger Arms? THIS is Your Program
I’ll also say that this is the best my arms have felt in a while. Last year, I did something to my left biceps and forearm doing a heavy set of Reverse EZ Bar Curls, either near the tail end of August or sometime in September, and that bothered me for a looooong time. As a result, I didn’t do much arm work during the end of 2015 and throughout 2016, because so many movements irritated those areas.
The biggest disappointment for me though, was the fact I missed so many days. Sure, some of them were for good reasons, like the off-time I took to re-energize for Living Legends, but there were still a few days where I just didn’t get the work in.
The first day I missed stung me really bad, and felt like an absolute heel. Then the deload took place, when I was trying to get my index finger healed up, and with each day of no arm training, the sting was a little less, a little less, a little less.
It reminded me of skipping leg days back in college. You do it 2 or 3 Fridays in a row, and it gets easier to do every single time.
I don’t like that feeling, and thankfully, once Living Legends was done, I was able to get back in the groove. By the end of the month, I felt like a steam engine train, ready to conquer every corner and hill in my path, and I feel I finished on a high note.
In fact, I’m feeling very motivated to keep the arm work going.
I REALLY want 20″ arms.
The plan going forward is to hit biceps twice a week, and triceps, once a week.
The plan is to hit biceps on Mondays and Saturdays. Triceps will be Thursday or Friday mornings, along with Back, depending on which day it falls on.
I’m going to continue to work on a combination of Biceps Strength, which heavier weights and lower reps, and Biceps Volume with lower weights, higher reps, often done in combinations of 2 or 3 exercises.
I think with that sort of set-up, I’ll have plenty of time to recover between each arm workout, so I’ll be able to attack Arms hard on each of those days.
I’ll also do my best to re-measure every 2 weeks and re-test on Poundstone and 135lb Barbell Curls the last week of each month. I’m gonna have to choose a different Triceps exercise or two for those tests, since the Close Grips are bothering my pec and the One Arm French Press were bothering my Triceps tendons.
Stay tuned for more intense arm training coming your way soon.
All the best.
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