Mighty Mitts and Thick Bar Training
Diesels – I trust you are working your asses off and shooting for improvement in all areas of your training.
I have awesome news to pass on to you…
I have been selected to compete at Mighty Mitts at the Arnold again this year, and I can’t be any more excited.
Mighty Mitts 2010: I’m not smiling for the camera, I am trying to lift a 500-lb Axle without crapping my pants…thanks to Kevin Cronin for cheering for me – I heard you the whole time…
Last year was the first year the Mighty Mitts Grip Strength Competition was held at the Arnold, and there was so much positive reaction that they have decided to run it again this year!
Mighty Mitts is LOADED with thick bar events, so in preparation for all of the fun coming my way, I have been continuing to ramp up on it by including lots of Inch Dumbbell Training, Rolling Thunder Training, and Axle Deadlift Training almost every workout.
For the Axle, I have been going about this a bit differently than I have in the past. Whereas before I would try to just lift a heavier weight in the deadlift every time, I am using a variety of rep ranges to build as much strength as possible.
Part of my training changes have been to include a variety of high-rep work in the Axle and Regular Bar Deadlift. By high-rep, I am talking in the neighborhood of 50 repetitions.
If you remember a few months back, I shot a video trying a Crossfit Deadlift Challenge of 50 reps at 225. This hit my hands so well that I decided to dial it up few notches and hit it again for a set of 50 with 243.
50-Rep Deadlift – IronMind Axle – 243-lbs
If you try this, don’t plan on painting a masterpiece afterwards, because your hands will be wasted. They will also be stronger the next time you train the thick bar stuff.
Deadlift – Escalating Sets
Another thing that I recently did was instead of working with the axle, I decided to go for endurance using a Double Overhand Grip on a regular bar. This one was crazy – 1 X 495, 6 X 405, 11 X 315, 16 X 225, 21 X 135 – ALL DOUBLE OVERHAND!
Training Fat Bar and Double Overhand on Regular Bars is working well because my hands have been feeling great and I am setting lots of PR’s, even on the new-style Rolling Thunder Handle.
I am thinking this week, I will load up 225-lbs on a Regular Bar and see if I can hit 50 reps without having to drop the bar. I am pretty confident I can do this as long as I control the decent. Sometimes if I bang the bar on the ground too hard, it screws my grip on the bar up and I have to reset. Either way, I don’t see 225 as being any sort of problem to hit for 50-reps. We’ll see…
If you give any of these high-rep sets a try, come back and post a link so I can check them out!
Make it a GREAT Week!
P.S. Lots more stuff coming this week, so stay tuned.
P.P.S. Anybody going to the Arnold? If so, post here so I can look for you!!!
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- New All Time PR on Deadlift – 550lbs
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- Challenge Your Paradigms, But Stick With Your Program
- Making Hard Feats Look Easy – The Inch Dumbbell
This entry was posted on Monday, February 21st, 2011 at 12:24 am and is filed under athletic strength training lift odd objects, grip strength, grip strength competition contest, how to improve grip strength. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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