Here is some feedback from Sean Cashman on my Gripper training program, Cadence Based Training. CBT treats Gripper Training just like the powerlifts, the Bench, Squat and Dead, as you train to become not only as strong as possible, but as fast as possible, and convert every aspect of the Gripper Range of Motion from a weakness into an asset.
Results from Cadence Based Training
I just finished the Cadence Based Training program so I thought I’d post up my results and brief thoughts.
1. I suck at grippers in general and have never been able to train them consistently or with any purpose. My 7.25” hands are not ideal especially with wider sets. But that’s what I wanted to focus on. So during the 8 weeks of this program I used a credit card set for everything.
2. This program gave me structure and I loved that. The fact that this program has you doing grippers twice per week was the key for me as it allowed me to continue to train multiple different aspects of general fitness.
3. I started out testing my baseline CC set week 1 and just missing a CoC #2 rated 103lb
4. After 8 weeks I finished out just missing a Ghp 5 rate 115lb and also slamming shut with ease the #2 rated 103lb and another #2 rated 109lb. So I am really happy. I know my set is still very rough but it is feeling more and more comfortable.
Here is my baseline attempt at the start of week 1
#2 rated 103
Here are the video’s of max test after 8 weeks
#2 rated 103
#2 rated 109
MISS on a Ghp 5 rated 115
Thanks Jedd! I really enjoyed the program. Might start a new cycle now based off of 115lb.
Sean, awesome results. Thanks for sharing them!
As you can see, guys, Sean was able to go from missing on a 103lb rated #2 gripper to smashing it in 8 weeks. He also was able to equally easily smash his 109-lb rated #2.
You’ll also notice when you watch the videos, he doesn’t just “try to close” his grippers now, he attacks them, driving them to the closed position, instead of grinding through the range of motion.
Plus, he is only a fraction of an inch, maybe 1/16th, from closing that 115-lb GHP #5, which means, he probably increased his gripper strength by at least 10 lbs.
There’s people at Nationals who close just about the same gripper every single year who I’m sure would love to gain 10lbs of CRUSH strength in a year’s time, and Sean did it in just 2 months.
The bottom line is this: Cadence Based Training works.
And it’s not about extremely high volume.
Every single repetition you do serves a purpose.
Every session, you’re getting stronger where YOU need to, specifically.
Do you think you could handle a 10-lb increase in Gripper Strength?
Then pick up Cadence Based Training TODAY.
All the best in your training.
Get Serious with Your Gripper Training with CBT, TODAY!
My shirt guy and I re-worked an old tee shirt design just in time for Halloween.
There’s a special price on these, just $15 plus shipping.
Youth sizes are available – be sure to grab one for your youngster(s) at home. Each shirt is made of a mesh material, as well.
Youth sizes are available!
Get your order in today and they will be shipped out as soon as possible.
Thanks and all the best in your training.
I want to take a minute to recognize somebody, named Mike Hagios.
I’ve known Mike for over a year now, and I want to give this guy a massive hand.
When I first met him, he was well over 300lbs and he had just recently decided to make changes in his life, his diet, and had just begun lifting seriously.
He just sent me a picture wearing the Diesel 3-Leaf Clover Shirt, and I was truly blown away.
It’s been a while since I’d seen him, and when I saw how trim he was looking, I was so proud of him for all of his dedication and hard work.
This dude not only hits the weights, but he routinely swims and has even started practicing jiu jitsu. Plus, he even has a group of people he trains with, and helps them with their training and weight loss goals, too.
On top of how well he’s doing with his diet and training, this fella ALWAYS has a smile on his face, and I’ve never heard him say a single bad word about anybody.
I feel honored that Mike ordered not 1, but 2 of the Diesel 3-Leaf Clover Shirts.
In fact, I’d say that Mike personifies EXACTLY what this shirt is all about.
You see, Mike doesn’t just “wish for weight loss.” He isn’t seeing his results because he’s “lucky.”
Mike goes after it and makes it happen.
Mike doesn’t need luck to reach his goals, because he puts in the work.
The common belief is a 4-leaf clover is good luck, because it’s rare.
Well, I say people like Mike are rare. Most people want everything handed to them, and they’re unwilling to lay it on the line for their goals.
The back of this shirt says “Who Needs Luck?”
Because, who needs to depend on luck, when your MINDSET, your MEALS, and your TRAINING are all where they need to be?
I know there’s a TON of you out there who approach training, eating and life in this manner, and you can show it with this awesome shirt.
Order yours TODAY and show people that with all you do, all your preparation, your discipline and desire, you don’t need luck to reach your goals!
No Luck Needed
Red Print with Black Arm Trim:
No Luck Needed
Orange Print with Orange Arm Trim:
Keep up the good work, Mike! Just a little ways to go until you reach your goal, brother – I know you can do it!
All the best in your training, Diesels!
Tags: diesel clover shirt, diesel shirts, no luck needed, no luck needed shirt
Posted in Diesel Shirts, how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape, your daily inspiration | No Comments »
I recently got a call from Dennis Rogers, inviting me to perform at the annual banquet/gala of the AOBS.
From their site: “The Association of Oldetime Barbell and Strongmen (AOBS) is the arm of WLO that focuses on education regarding Iron Game history and drug free sport, while the parent (WLO) concentrates on the development of the sport of weightlifting and amateur athletes, especially for national and international competition. The organization produces an quarterly newsletter and hosts an annual gala the educates, entertains and provides an opportunity to visit with legends of the Iron Game and old time friends.”
The WLO, or Weightlifting Org., Inc., is “… a 501 (c) (3) not-for-profit corporation. It was created to educate the public and public institutions regarding the nature, benefits and history of weightlifting and related activities; the hazards of drug use and benefits of drug free sport; and to develop amateur athletes for national and international weightlifting competition.”
You can learn more about WLO and AOBS here.
I am totally honored to be invited to perform this year. In the past, true legends of strength and strongmanism have performed at the AOBS dinner, including names like Slim “The Hammer Man” Farman, Dennis Rogers, Stanless Steel, “The Human Vise” Pat Povilaitis, and Steve Weiner, just to name a few.
I feel particularly privileged to be chosen to perform this year because I’ll be doing something a little different, in my presentation.
I’ll be performing feats of grip strength, with popular grip challenge items, like the Inch Dumbbell and 50-lb Blob.
50lb Blob (right-hand) Inch Dumbbell (left-hand)
Since finding out about this incredible opportunity, I’ve totally re-examined my training, and have taken some emphasis away from my Grip Sport competition preparation (the King Kong of Grip is taking place on October 24th), and more toward refining some of my specialty feats with the Blob and Inch Dumbbell.
As a result of keying in on the Blob and Inch Dumbbell, my performance has truly skyrocketed, and I’m breaking through barriers that have been in my way for several years.
Here’s a couple examples…
Blob Deadlift for Reps
In 2009, out of nowhere, I decided to go for 40 repetitions in the Blob Deadlift. I don’t remember why anymore, to be honest. Well, I ended up miss-counting and only got 39, but that’s not important.
What’s important is it took my 6 minutes. Here’s the video from 2009:
50lb Blob for 39 Reps (2009)
I had stumbled upon this video after not watching it for quite some time, and when I watched it and saw that it took me 6+ minutes to get to 40 reps, I honestly couldn’t believe it. I remember thinking back then that this was pretty much unbeatable.
What a fool I was. There have been times in my life where I have gotten complacent, and this, obviously, was one of them. As I watched myself struggle to get to 39 reps, like a man with concrete boots trudging uphill through a quagmire, I knew that I could beat this.
So, the next workout, I dragged the Blob back out and went for 40 reps again, as fast as I could. Here’s the video:
50lb Blob for 40 Reps
It’s like my Dad always said to me as a kid. “You can never rest on your laurels.” In other words, you can never feel that what you’ve done is enough. You’re always capable of more. You need to know that you can surpass what you’ve done in the past with the right training.
Inch Dumbbell Rows
Another feat I just recently FINALLY was able to reach, involves Inch Dumbbell Rows.
I have been able to perform a Side Dumbbell Row with the Inch Dumbbell since the mid-2000’s. I think I got my first one in 2007.
Here’s another case, where I was letting my mind get the best on me.
For nearly 8 years, I’ve been stuck at 1 Rep. In fact, I remember a few times thinking that I’d NEVER be able to get 2 reps, meaning 2 consecutive reps, without dropping and/or re-gripping the Inch Dumbbell.
Inch Dumbbell Rows (2011)
Again, what a fool I can be sometimes! Why would I ever think that something is impossible? Talk about mentally painting myself into a corner. Unbelievable.
Finally, for the first time I was able to perform 2 consecutive reps in the Inch Dumbbell Row. Here’s the video:
Inch Dumbbell Rows
I’m still not totally pleased with these, as there’s quite a tilt going on, but I’ll continue to work on them.
Here’s the thing guys, take a lesson from my mistakes, and get your head right with your training.
The mental side of training is HUGE. If you’re head isn’t right, it will keep you from attaining your goals.
And you can’t rest once you hit a certain mark. You can’t get complacent. You can’t hit a goal and just get comfortable. Keep pushing hard and keep growing.
Get your mindset locked in, starting today.
And if you need help with that, stay tuned for a message from me next week called Mental Muscle.
All the best in your training.
P.S. Wish me luck at the AOBS on 10/17/15!
Training to Lift the Inch? Get This:
Training to Lift the Blob? Get This:
Improving Overhead Press
There’s no question about it, Overhead Lifting is without a doubt my favorite form of lifting to test general body strength. I don’t know why that is, but I just plain enjoy picking something up overhead, whether it’s a barbell, log, axle, or whatever is just lying around!
I’ve been working on hitting a new all-time PR on my Overhead Press – 225lbs for 4 consecutive reps – for the last several months. I’ve done 3 reps a couple different times, but the 4th rep always escapes me.
Last week, I was finally able to hit it. The video below is of 225lbs for 4 consecutive repetitions.
Overhead Press All-Time PR – 225×4
This truly came out of nowhere, as my Press workouts haven’t been too extraordinary lately, but here are a few points that might have had something to do with it.
How I’ve Increased My Press
I’ve really backed down on the volume: For several months, I was hitting my 25-rep “program.” I picked one specific weight and tried to reach 25 total reps as quickly as possible, with the weight varying from 185lbs to 215lbs. That approach worked great for a while, but I think this level of intensity caught up with me and I needed a change, so I dropped it down to either 3 or 5 sets of 3 to 5 reps. One difference was I started focusing on pressing the weight up as fast as possible, no matter what the weight was.
Modified My Ramp-up Approach to Working Set Weights: I normally hit a couple sets of barbell only, then a set of 95lbs, and then a set of 135lbs for my warm-up sets. Then, I would usually go right to my working sets. I found that the jump from 135lbs to 185lbs, or whatever the weight might have been that day, has been too much recently. So I started doing intermediate sets of 3 at 155lbs and 175bs instead. This has made a big difference in reducing missed first-reps on my initial work sets.
I’ve re-incorporated speed work: I’ve been trying to stick with 1 workout every 4 to 6 weeks where I stick with lighter bar weights and press against band tension, very similar to the methods used by powerlifters on lifts such as the Bench Press, Squat and Deadlift. I’m been feeling much more powerful on my presses, especially last week when I got my new PR, since focusing more on speed.
Dead Stop Training: I was finding that I was relying too much on stretch reflex in my press training, so I was really letting the bar crash down hard and then pressing back up. I decided to allow the barbell to settle at the bottom position a bit more the last few weeks, which made my presses harder, but I felt I was developing more pure strength. You can see in the video, that I went from a dead-stop on rep #2. I didn’t mean to do that, but I guess I’m just used to doing it now.
These are just a few changes I’ve made recently to my approach to pressing. They seem to have paid off, as a whole.
I’ll also mention that I took this weekend off from any training (I was away camping), and my left shoulder which has been giving me trouble for several months feels much better. I hope it continues to improve, and maybe I will see 225lbs go up for a set of 5 reps soon!
All the best in your training.
Yoketober is Coming Soon – Will You Be Ready?
Find EVERY Single Post Ever Written on DieselCrew.com.
Click Here: All DieselCrew.com Entries
CONTEST: Grip Hogs Day, Wyalusing PA
FREE EBOOK - AWESOME
How to Build Muscle Articles
3 Insanely Effective Upper Body Warm-ups
Ultimate Lower Body Warm-up
Ultimate Pull-up Video
How to Shoulder Rehab
How to Bench Press
How to Squat
How to Deadlift
How to Train with Odd Objects
Top 7 Tips for Building Muscle
Massive Back Training
Massive Arm Training 1
Massive Arm Training 2
Massive Arm Training 3
Advanced Activation Techniques
Speed Training for Athletes
Perfect Workout for Travelers
Home Team Diesel Media Resources Products Forum