Deadlifting a Globe

Realistically I can use my atlas stones to do the same thing. However, the Globe is a little more versatile since its weight adjustable, the primary source of weight moves during the lift, and its much more portable than several stones.



I really felt this one in my biceps, hands, back, chest, and shoulders. With the ball adding another 14lbs I didn't think trying to pick up a 125lb kettlebell would be such a chore.

Back to picking up rocks

Its been awhile but my wrist is starting to cooperate again enough that I can get under some Atlas Stones and start training again. Ive learned a few things a long the way and definitly was more prepared for todays training session than in the past.

For starts I brought along some Slaters Brand tacky. Enough tape to roll my wrists. And a canister of WD-40 for remove the tack afterwards.

The tape is just protection for my forearms from getting torn apart. Everytime Ive left a few pieces of my arms behind on those rocks so this was a nice bonus. Unfortunately I need a better way to tape my left wrist. I still aint sure what I did to it but after the fact its still bothering me. Definitly more than before training.Although it didnt hurt at all during lifting but fast forward almost 5 hours and Im in some pain. Oh, hey, Icy Hot, whats going on?

Aight, I gotta say the tacky helps a HUGE amount. Had no idea it had that sort of impact on the initial lift. Then again if your hands/arms are half glued to the object then it all makes sense. In turn this helped my tech out quite a bit. Instead of being slow off the ground I was much faster and lapped easier. I got my arms over the stone and resulted in a higher elevation- before it was around 45" but today got all my lifts over 54". Plus was able to get more reps during conditioning work.

12 reps @ 240lb
circuit - 2 reps 240, 5 reps @ 165, 10 shoulders @110

conditioning;
165 for a minute on, minute off repeat 4 rounds.
110 for sets of 10 shouldering. alternating shoulders and bouncing off ground.

Finished the day with some speed bench and called it. Its game time.

Atlas Stone Conditioning - "Pick things up and put them down"

A little while ago Im strolling up to the track shed with a box in hand and a truck full of cement when a few inquiring minds simply asked -
"wtf?"
 "Relax everyone..."

I just recently acquired my Slaters Stone Molds to create some awesome pieces of equipment. Although my first time through making them wasn't the best, bunch of air bubbles and rough spots, they still are doing the trick very well. You can check out my experience here -First Time Stone Making.

I wrote up a small workout a few weeks ago as well. I got to admit I felt much stronger than compared to now- I blame Memorial Day weekend on that one. BBQ bloat is a rough recovery amongst other things....anyways on to the workout which I now have video this time.

Just a warning my tech is crap so dont look for helpful hints on stone lifting. You won't find it here.




The workout broke down like this-
3 rounds 1 minute stone loading over a bar.
10 sets of single load @240lbs
4 sets of 8 shouldering and lifting 115lb then moved to the 170lb stone second set.

Im definitly investing in some tack next week if I am going to continue doing this to myself. Grip is becoming an issue and dust is screwing that up more. Plus if you notice a few minutes in I suddenly have a wrist wrap on my left hand. I dont know what the hell I did but the damn thing is hurting good right now. Even a day later as Im writing this is hurts to open my fingers and spread them apart. Probably not a good sign.

But hey at least my finger is feeling better. Nail is drained out and its still attached...for now.

Atlas Stone - example GPP (conditioning, fitness, or whatever)

Well my workout was a bust today. Planned on getting some heavy squat work in and mess around with the chains but got into the weight room later than planned and next thing I know im running out of time before the bus leaves for the High School District meet. Instead I had to improvise and this is about what I salvaged in a 30minute block.

Weighted box jumps 5x5

First 3 sets with 40lbs of chain on 32" box (gotta throw those in somehow, right?)

Next 2 sets were on 24" box with a 80# sandbag on my shoulders

Stone workout- 9 pickups on the 240# on single rep lifts (too much dust to reset and hit again

3 sets x 8 lifts @170# and then shoulder carry 110# for a 20yard lap

And that was about it really. Wanted to do some other things but just ran out of time. Forearms are good and tore up and the workout felt pretty good. Im starting to get the feel for the 240# and its coming up much easier as long as I can get my grip set. I think its time to invest in a heavier stone and some tacky. When my arms get dusty its almost impossible to get a grip on the 240.

Grip4orce - Use and review

Long time ago I ran across something interesting and what I thought at the time sort of bizarre. An ad on a forums saying how great these little black rubber handles that snap onto bars and what they did for grip strength. I wasn't sure what to think since I never heard of this company nor had much experience with grip training. Not even sure what possessed me to buy them but what I do know is Im glad I did.

The funny thing is when I first bought these things they were on back order for what must have been 4 or 5 months. Their website wasn't fully functional yet but I saw they had an offer so I figured what the hell? I also bought two pairs, regular and stiff. Apparently the initial design department didnt think that there was any reason to put any sort of distinguishing mark on them as until you squeezed them you couldn't tell which was which. A pair of wire cutters taking a snip off a corner on the stiff pair did the trick. I havn't tried the newest but with all the new colors and that Im hoping they did something to resolve this issue by now.

As far as construction and cost Im pretty surprised at how durable these are. I've had them for almost a year now and have been regularly using both and they are still as good as the day I bought them. Cost was roughly $40 each minus a %15 discount on the back order which I thought was solid. And considering these can be attached to practically any bar or object the cost is well within reason.

So what do my athletes and myself use these for?
Everything.

Quite frankly theres very little in the lifting department that you cant just clamp these things onto. And compared to Fat Gripz the Grip4orce grippers need to actually be squeezed onto the bar and can easily open up during the lift if you are not careful. This really puts your grip on notice if its lacking. So all the wrist wrap junkies out there may not appreciate what Grip4orce will do to their egos.

So far what I have found most effective using the G4's is during either dynamic or high volume upper and lower days where the weight just is not as heavy and the extra reps will really blow up my forearms. Pretty good example is doing simple exercises like DB shrugs or rows for 12-20 reps. Also lower work performing deadlifts or trap bar deads really hits the hands as well.

Lately, I've noticed I have been using them more and more during heavier workouts. Can really feel my grip strength increasing and catching up to the rest of my lifts. To put it in perspective I couldn't even pick up 315 off the rack much less shrug or dead lift while not Im pretty confident with that and more. What really hammers the grip strength, bottom line, is any sort of high rep pulling work (back and bi's for example). It definitely adds a little variety to press work but not nearly as effective as pulling weight.

I still plan on getting a few pairs of Fat Gripz down the road and will definitly buy a few more pair of Grip4orce for my future gym for extra grip work. I really like the product and between the cost and abuse they are definitely worth it when considering how much they save from buying fat bar equipment.

So if you are wondering I'd highly recommend these. Check 'em out -  http://www.grip4orce.com