Bored? Need a Jump-Start? Maybe you need some variety…

Today I am going to tell you how I incorporate variety in order to keep my training positive and to keep seeing progress. Maybe this will help you out in your training as well.

For me, my training is heavily based around momentum. What I mean by that is when I have a good day in the gym, I can generally pick up some momentum and have several good workout days ina row.

Momentum, baby!

Sometimes, when the PR Train is running full steam, it can even lead to back-to-back weeks of good workouts in the gym, seeing lots of progress toward where I want to be and I log a lot of PR’s.

If you are not familiar with that term, PR stands for Personal Record. Some people refer to PB’s or Personal Bests. Either way, it means you hit a lift, a feat, or a goal that you never were able to accomplish before.

It might not be the best performance in the world or in your weight class, but it does mean that you out-performed anything you’ve done in the past – and that means it is something you can be proud of.

When you incorporate variety in your training, you are giving yourself the opportunity to set more PR’s.

The way I do this in my training is I constantly find new things to train for, in order to push myself, set new PR’s and keep momentum going in my training.

I did this recently with something called a 56-lb Highland Games Throwing Weight. If you are not familiar with the highland Games, then check out this article by world-class Highland Games competitor, Adriane Blewitt – Introduction to the Highland Games.

In my opinion, one of the coolest events in Highland Games is the 56-lb Throw for Height, and recently one of my friends in Grip Strength, Ben Edwards, put up his 56-lb Weight up for sale. This summer, when the weather is better, I fully plan on going out and practicing some throws for height, but while the ground is still soggy from all of the Spring Rain, I decided I would train to lift it like a Block Weight first.

Add another chapter to Block Weight Lifting: Highland Games Throwing Weights with Handles Attached.

If you’re curious about the measurements of this griplement, it is roughly 6 inches across the flat portion at the top (kind of tough to measure) and about 6.5 inches across the flat base (much easier to measure).

My training success is driven by PR’s. I love setting them. I love lifting new things I never could before. When I am setting new PR’s, it keeps me energized for workouts and can help me get out of ruts when my training is stagnant.

Take note – this is not just something that only I do and it’s not something that works for just Grip Guys. Even AJ Roberts, one of the strongest men in the world and owner of several bench press records does the same thing in his training from time to time. He told me about it in the interview I did with him around this time last year. Put your email address in the box below and you’ll get an email to download it so you can listen to it yourself.

When we interviewed Paul Knight, one of the guys with the best crushing grips in the world, on a recent episode of Grip Strength Radio he said this is one of the concepts that has helped him to build his amazing crushing grip strength, by regularly posing new challenges for himself to try to attain.

Bottom line -this concept works.

In encourage you too look for ways you can implement variety in your training. By adding some slight variety to your training, you can accomplish more individual PR’s which can keep you excited about training and keep the results coming.

To lots of PR’s coming our way,

Jedd

One of the best forms of Grip Training you can do is Block Weight Training. This is a type of Grip Training I do every single week, no matter what my goals are. Over the years I have amassed a phenomenal collection of different Block Weights, and I feel they have played a huge part in my consistent Grip Strength development.

What is a Block Weight?

To my knowledge, the term “Block Weight” was first coined by John Brookfield to describe a single head of a dumbbell. However, any block-shaped device you can get your hand on can be used as a Block Weight and can be used to build fantastic grip strength.

Types of Block Weights

Blobs
There are many type of Blobs…

• Fatman Blob: Original Style York Blob
• Blue Blob: Slightly different shaped Blob between Original Style and Next Generation
• Next Generation Blob: Still narrower version of York Blobs
• Legacy Blob: Current version of Blobs being sold at York Barbell
• Blob 50: Replicas of Blobs produced in the mid 2000′s by Gordon Vizecki. Excellent accurate representations of the Blob simulated

Hex Heads
These are heads from dumbbells that have been cut off or have broken off. Despirte all the attention Blob-like implements are given, Hex Blocks will do just as much for you in the way of building grip strength.

Inverted Dumbbells
These are intact dumbbells that are stood up on one head and then lifted by the elevated head. This form of training is rarely talked about, but is extremely beneficial.

Scale Weights
Fairly rare, scale are used for scale calibration purposes and must meet strict weight requirements in industry, and so they carry a hefty price tag. The great thing about scale weights is they offer multiple gripping positions and surfaces, and can be used for building other grip strength disciplines, such as supporting, crushing, and hybrid grip movements.

Slabs / Chunks
These are just about everything else that resembles a block weight, but most likely did not serve a purpose for lifting or strength training beforehand. For instance, slabs and chunks might be stubs from other industrial purposes that were left over from other projects.

As you can see, there are many types of Block Weights, but there is actually one more type of Block Weight that I have in my collection that I have not given as much time here on the site. It is called the Fatman Clone.

Fatman Clone

The Fatman Clone is a replica block weight which was made by casting a mold of an original Fatman Blob. These were first produced at the end of 2008 and I obtained mine at the beginning of 2009. Chris Bowman had a small number of them made, but since then they have not been made again, because of the price to produce them. I am actually not even sure how many of the Clones were produced. I do know that Dave Thornton got one, and I believe Chris still has one in his possession. They are a very rare piece of equipment, indeed.

Clone Statistics

Weight
While the Fatman Clone was made from a cast of a Fatman, they have proven to often be larger than Fatman Blobs. My Clone weighs 59-lb on my bathroom scale, heavier than any Fatman I have ever heard of.

Shape
Also, the one that Dave Thornton has ended up having a large bulge in it, making it very tough to lift by the top and its texture on the bottom makes it easier to lift. The Shape of mine is reasonable though.

In fact, the Clone I have is much more difficult to lift than any other York Blob or Blob 50 I have attempted. It is so difficult that it has been nearly a year since I last lifted it.

You see, sometimes, when you train for feats of Grip Strength, you are not able to do them all of the time. You might have a good day where you can lift something over and over, and then it can be months before you can do it again. You might put several weeks in on a particular goal, accomplish it, and then move on to another goal and not come back to the previous one for a while. This is what happened to me with the Clone the last time – my focus changed to something else and I did not spend much time trying to lift the Clone.

Lifting the Fatman Clone

So I pulled out the Fatman Clone a few nights ago after a long, slow, struggle of a workout.

I tried three times with the right and three times with the left to lift the Clone, but my best was hopping it off the ground a couple of inches.

After trying several times to get it but not having any luck, I shut off the heater, put most of my stuff away, and went out to the car to turn off the satellite radio.

All of a sudden, I felt like I had one more shot in me. I was like my gut was trying to be Mickey in Rocky 5, and telling me to get back up you son of a bitch, meaning to go back in there and give it one more shot before heading back upstairs and calling it a night.

So I came back inside, threw my trusty blue carhart jacket on that I call Mister PR, and gave it a try.

I have been watching a lot of late 80′s and early 90′s WWF wrestling lately, and one of the latest tapes had Jimmy Snuka, where he wore boots for a while and barked into the crowd, so I started doing something similar, as you will see in the video below.

I guess what this all means is that sometimes you have just one more good attempt in the tank. If it feels like it, trust your gut and go after it!

If I would have listened to my head that was telling me to stop and call it a night instead of my gut that was saying I had one more left, I would have have lifted this giant hunk of iron.

All the best in your training,

Jedd

       

Hello DIESELS!

Earlier this week, I posted a video of myself doing my second ever Double Inch Dumbbell Deadlift, and first one I was able to get on film. (Thanks to everyone who dropped a comment of congratulations!)

What I wanted to do was cover a few things that I have been doing to work towards developing the grip strength to do this feat after so many years of training on the Inch.

Sometimes when you work on something for years, you can get complacent, which I think I have been doing for a while, but by thinking outside the box and using some OUTLAW strategies, I am starting to see progress I am happy with.

I have really been wanting to do this feat for quite some time and last Winter I really started working my ass off to get it done. I implemented the following things on a routine basis to spend more time in the open hand position.

1. Nearly All Pull-ups on Rolling Thunders, Often with Weight Added

I generally do pull-ups every single week on my back days, so I figured this would be a good opportunity to work in more open-handed training.

Remember, the SAID principle, which is used in the Strength and Conditioning Field…

Specific
Adaptations
(to)
Imposed
Demands

What this means is your body will get better doing at what you throw at it. Since, the Inch Dumbbell is a thick bar implement, there is open hand grip strength cross-over from using RT’s for pull-ups.

Normally, I do pull-ups on RT’s in the rep-range of 8 to 12 reps, but I don’t have any of those video, so I posted this clip where I do a single with a 95-lb KB hanging from my waist.

2. Lots of Suitcase Inch Dumbbell Lifts

There are three main ways to pick up the Inch Dumbbell: Straddled with the wrist in neutral, Straddled with the wrist pronated, and Suitcase-style, positioned outside the feet. For me, Straddled + Neutral is the easiest way for me to lift the Inch, Straddled + Pronated lies in the middle and I historically STRUGGLE to even lift it.

Since a Farmer’s Walk with the Inch Dumbbell would require picking the dumbbells up in a Suitcase Position, I have been doing a lot of work lifting the Inch outside my body.

Here is a clip from video where I was just plain dominating the Suitcase Deadlift with the Inch Dumbbell.

3. Inch Dumbbell Hustle Lifts

The last thing I have been doing a lot of recently is what I call Hustles. I started doing these primarily because I wanted to develop the grip strength necessary to be able to lift the Inch in a hurry for medleys. I found very quickly that this method left my fingers and thumb MUCH more tired the next day, so I have continued doing them.

You might be asking yourself…

How Do I Apply This Information to My Training?

Most of you do not have an Inch Dumbbell Replica so you may be wondering how this can be applied to your training. Let me explain a few ways.

1. Try incorporating your goal implement or something very similar into other methods of your training. For instance, if your goal is to develop the hand strength to pinch two 45′s, you could try performing rows or shrugs while pinching something of a similar size (SAID Principle)

2. Try modifying the position from which you lift the implement. If you are working toward developing the grip strength to lift the Blob, then take note of how you usually set up to make your attempts. You can move the Blob outside of your body, like a Suitcase Deadlift, or you could change the distance you pull the implement, among other position changes.

3. Try working with a less-than-optimal set-up. Normally when I lift the Inch, I make sure to synch my grip in tight. By not doing this, it make the lift a small percentage more difficult. This can be applied to any grip strength feats, even Grippers. Don’t take the time to get the set perfect every time. Rush it a bit or even purposely leave a finger off…

These tactics have all seemed to work pretty well for me. They represent the great majority of work I have done to improve performance on the Inch.

If you want to build your own Loadable Thick Bar Handle, I can show you how to make one for about $7 or so. Just check out my On-line DVD, Home Made Strength II and I will show you how to build your own grip equipment. It will take you about 20 minutes to put together and you can be training on it this weekend.

All the best in your training,

Jedd

Hello Diesels!

Several months ago, I put up a post here about having the right mindset for success in strength training, called Misses are Just Warm-ups. Go here to read it => Mindset of a Strength Training Warrior.

In that post I talk about why you can’t just give up if you fail to do something or miss a lift. You have to keep trying several times, because sometimes you’re only a few attempts away from success.

Success in Strength Training is based on many things, but one of the most important things is right inside your head.

And no, I am not talking about the brain as a part of the central nervous system, I am talking about the little conversations you have in your head before and after you attempt something. (more…)

Weekly Diesel Grip Feat Challenge

Card Tearing

I’ve been thinking of ways to make the Diesel Crew site more interactive, and I think I have come up with a cool way to do it.

Starting next week, we will have the Weekly Diesel Grip Feat Challenge. Here’s how it will work:

1. Every Sunday, I will post a video of a Grip Strength Feat of some sort. It could be anything from Pinching, to Support, to Crushing, to Wrist Strength, or anything else in Grip.

2. You will then have until the following Friday to upload a video of yourself performing the Feat.

3. In the video, you must say your name and state the Feat you are doing for the Weekly Diesel Grip Strength Challenge, Something like this: “I’m Conway Martin, and this is my video for the 5-10′s Pinch Lift for The Weekly Diesel Grip Challenge at DieselCrew.com.” Then you just hit the feat on film!

4. You must then hit me with an email with the link to the video. I must receive the email with the video link no later than 8PM EST on the Friday of the challenge.

5. I will post all of the videos that have been submitted here on the Diesel site. My goal will be to post all of the videos I receive by Saturday at 8PM, EST.

6. Viewers at the Diesel site will leave comments, deciding who has the best video and who should win a prize. Voting will continue until Sunday at 8PM, EST.

7. Whoever is voted “Best Video” for the Weekly Grip Strength Challenge, will receive a special limited edition Diesel prize. What is it exactly? You’ll have to take part in order to find out!

8. Videos can not contain anything that may be offensive to Diesel readers. Getting pumped up is fine, but you WILL NOT BE CONSIDERED if you use racial, ethnic, sexual slurs and things like this. We do reserve the right to disallow a video if we deem it inappropriate.

500-lb Axle Deadlift (Photo – Kevin Cronin)

I think this is going to be a very fun and interactive feature here at the Diesel Crew site. I look forward to seeing all of your videos.

            Two Hands Pinch

By the way, I’m not wasting any time getting started. The first Weekly Grip Strength Challenge will be posted here on the site on Sunday afternoon, January 2nd, 2011.

So get your chalk, and get ready to do some serious Grip Training in 2011.

Remember, the first challenge will be here this Sunday – don’t miss it!

If you have questions, please leave a comment below.

All the best in your training!

Jedd