HB #10 S:10 Power HB

Would’a’ been last Sunday—so 2/10/19–i put together (and subsequently threw down a beta run on) a new HB program designed for power. It felt experimental as i’m honestly not good enough on it yet to say whether or not the set/rep scheme is appropriate. That is to say, there’s without a doubt going to be a learning curve to this before the jury can properly convene. The problem, naturally, is this: how do you force and then test true power (i.e. a one-rep max) on an essentially static exercise—the problem compounded with the testing of relatively small muscle groups? Of course the campus board is the gold standard, but the problem there is that you either stick or catastrophically fail. Ergo, my attempt at a one-rep max(ish) HB system.

I had trouble deciding on what would be a “one-rep max” for this purpose. The “reps” heretofore have been seven second hangs, but that seems excessively endurance-y for a max. By contrast, a one or two second hang amounts to slowing down the fall whilst failing. As such, I settled for a split set of a five second single, and then a heavier-still three second double.

Did stick (as with the “Heavy” program) with seven grips, including WUJ. Did rearrange them with Slope last, as that i’d deem the least important.

Settled, then, on four sets per grip. Rest between reps is always 3 seconds where that matters. Set 1 is 5 reps of 7 seconds. Three minute rest. Set 2 is 3 reps of 5 seconds. Two minute rest. Set 3 is 1 rep of 5 seconds. Two minute rest. Set 4 is 2 reps of 3 seconds. Three minutes between grips. I fancied increasing by about 30# between sets, but that didn’t work in many instances. Gunna take some tinkering to nail the weights, but I wasn’t completely outta the ballpark for most of ‘em.

Weighed in at 207 clothed.

WUJ: -15. As usual.

Large Open: (Kept this first as it makes a pretty fine warmup)
1: +30: No fail.
2: +60: No fail.
3: +90: No fail. Hard.
4: +100: Real hard...workin’ the thumb catch.

Small Crimp: (Kept this here ‘cuz it’s the hardest grip)
1: -45: No fail. I took this down a notch from prior workout, but honestly not enough.
2: -20: End of last rep.
3: -10: Last 1/2 second.
4: BW: woo. Barely got my toes to break free from earth. Need less weight at the beginning.

F 2/3/4: [untape here]
1: +25. No fail.
2: +55: No fail.
3: +85: Ha! No fail. Hard.
4: +95: No fail. Mighty hard.

SemiClosed: (Moved this up in the queue from the Heavy as i felt it was more important)
1: -25: K. No fail.
2: +5: Toe down last 1/2 second.
3: +35: Yeah, nope. Got a couple o’ seconds.
4: +35: Got some of that. Maybe ‘bout right.

F 3/4/5: (This also moved up in the queue)
1: -20: No fail, but hard.
2: +10: Last sec last rep.
3: +30: last 1/2 second.
4: +40: No fail (barely).

Slopa’:
1: +50: No fail.
2: +100. Bleh. Decrease. Got 1ish.
3: +110: Last second.
4: +115: Probably not.

So: i’d say the right progression is going to be about 30# between first 3 sets, and about 10# between last two sets. This really worked out to be a nice workout. Overarching idea is to alternate this (kinda in lieu of “limit bouldering”) with campusing sessions. Did go on Tuesday to the gym with J and pulled down a few projects. Didn’t ,as such, campus.