My Training Journal - Bill Starr's Single Factor 5 x 5

[anotherbutters]

After all, this was the original single factor 5x5 journal (sorry Butters).

Most true I find it difficult to find mine sometimes, there are so many on here.

You seem to miss PRs here and there, but keep plugging away and keep getting them eventually, which is good. I'm completely beat at the moment.

You might find your grip is a little better without the gloves because the diameter you're holding onto will be a little smaller. I haven't done much in the way of specific grip work, although my Ivanko gripper arrived today, yay!

 

[young_squatter]

Nice journal man, I will follow it from now on, you got some really good lifts.

 

[|D_J^B_J|]

I read it bro. What's with all the skipping? I'd probaly get beat up if I skipped around my neighborhood

Deads w/out gloves will be a good move. For now that will be great for increasing grip strength, Beyond that there's farmer's walks, static holds, grippers, etc.

Ane yeah you should up the front squats as time goes by. They should probably be around the same percentage less than your backsquats that they were at the beginning of the program.

Hehe, my skipping certainly isn't by choice. I'm still at uni, and I'm doing an elective in human movement. Part of the practical involved skipping. Thankfully I've done all the skipping that needs to be done for the semester, so unless I fail the unit (highly unlikely) I won't need to be doing any more skipping again.

After doing deadlifts without gloves for the first time, I also noticed some pain in the head of the ulna (near my wrist). Is this normal?

Are there any tools for measuring grip strength that can be ordered online?
I have one of those things for one hand where you just squeeze the handles shut, but I want to be able to measure the increases in my grip strength, and this tool obviously isn't measurable.

 

[anotherbutters]

The Ivanko gripper has literally dozens of settings, so you should be able to track progress by being able to move up through them.

 

[|D_J^B_J|]

Link?

So my choices are between the Ivanko gripper and the Captain of Crush grippers?

 

[anotherbutters]

http://www.ivanko.com/products/html_stuff/gripper_info.html

The photo makes the handle part look like it's formed from flat metal, but it's not, it's cylindrical. The paint has a slippery finish, so you need to add grip tape.

My only gripes with it is that it's not as compact (12" x 9") as the CoC gripper and it doesn't look as nice (if that counts for anything) as it has a very functional design. I thought the adjustability made up for that though. I can adjust it to let me get a better ROM if I need to and I won't have to buy a new one once I get stronger.

I haven't looked at anything other than these two.

 

[|D_J^B_J|]

I think the ability to increase in smaller increments does it for me so I'll order an Ivanko gripper within the next couple of days.

When and how do you plan to use the gripper, Butters?

 

[|D_J^B_J|]

Saturday:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
67.5kg x 3
55kg x 8

2. Squat:
50kg x 5
60kg x 5
67.5kg x 5
75kg x 5
85kg x 3 (up 1.5)
67.5kg x 8

3. Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
57.5kg x 3 (up 1.5)
45kg x 8

4. Dips:
(BW) x 9
(BW + 2.5kg) x 8
(BW + 5kg) x 6

5. BB Lying Tricep Extension:
20kg x 10
25kg x 8
27.5kg x 7

I think I'm going to start getting into the habit of training without gloves, and today was the first time I had attempted my top set of bench and rows without them.

Rows didn't seem any harder but bench did seem a little tougher. However, my bench usually does seem harder on the Saturday workout so I'm not sure if it can be attributed to not wearing the gloves... I guess I'll have to see on Tuesday.

My form on the top set of rows was fairly good, so I think I'll attempt this weight for five reps on Tuesday.

Other than that, there wasn't much to report except for the fact that the weights section of the gym was empty for the first half of my workout. It was like a dream!

 

[anotherbutters]

Regarding your bench grip, I can't remember whether you have a copy of Starting Strength. In there, he suggests rotating your hands inwards slightly so that the little finger side of your hand is more in line with the outside of your forearm. That puts the bar over your wrist opposite your thumb rather than in the folds of your hand. I hope that makes sense, it's difficult to describe without a pic. If you don't have a copy of the book, get one. I guarantee you'll increase your bench because of it!

I've only just started playing with the gripper. My left hand is slightly weaker than my right, as I suspected. After using the same setting, my left hand is a bit sore on the morning after, but my right hand is ok, so I know it's doing something. I don't really have a strategy on how to use it, but I won't be using it the night before deads

 

[|D_J^B_J|]

I think that makes sense. I'll try it next time I bench.

I don't currently have a copy of the book. I ordered one over a month ago and was informed that it was sent on the 11th of October, so hopefully it will arrive soon.

At what frequency and intensity to you plan to use your gripper? I've always had 'girly' forearms - My grip strength is very weak and my forearms haven't really grown from all the weight training thus far, so I'm hoping the Ivanko Gripper will help in that department.