Jump to content

rack lockout contest


Recommended Posts

this is just really a spin on the hanging back contest for people, like myself, who hate indurance but dont mind bruting big weights up.

 

the idea is you use a mixed grip (one pronated, one supernated) and lock out a weight from a rack an inch or two below lockout. it can be as close as you like, its a grip exercise, not so much for your lower back. the weight has to be locked out for a 1, 2, count.

 

i tried it at the gym yesterday, and worked my way up to 300kg(660lb), which is a pb for me and literally as much weight as i could cram onto the bar! i hope in the next year to get it up to 1000lb (454kg) but i think ill have to buy some more 45lb plates to do that!

 

so please go and test your grip!

 

btw - this doesnt mean im not going to do the hanging back contest, only that i find it hellishly horrible, so i dont want to do it too often!

 

jonathan

Link to comment
Share on other sites

this is just really a spin on the hanging back contest for people, like myself, who hate indurance but dont mind bruting big weights up.

 

the idea is you use a mixed grip (one pronated, one supernated) and lock out a weight from a rack an inch or two below lockout. it can be as close as you like, its a grip exercise, not so much for your lower back. the weight has to be locked out for a 1, 2, count.

 

i tried it at the gym yesterday, and worked my way up to 300kg(660lb), which is a pb for me and literally as much weight as i could cram onto the bar! i hope in the next year to get it up to 1000lb (454kg) but i think ill have to buy some more 45lb plates to do that!

 

so please go and test your grip!

 

btw - this doesnt mean im not going to do the hanging back contest, only that i find it hellishly horrible, so i dont want to do it too often!

 

jonathan

 

So basically deadlift but without going down?

Link to comment
Share on other sites

Cool idea, but i'm wondering what the guys at the gym might think

 

"He's taking far too much weight, can't even hold it properly, he just wants to show off."

 

I'd have to run around the whole gym to get enough plates to the rack....

 

I'll try sometime when i'm alone, okay?

Link to comment
Share on other sites

Cool idea, but i'm wondering what the guys at the gym might think

 

"He's taking far too much weight, can't even hold it properly, he just wants to show off."

 

I'd have to run around the whole gym to get enough plates to the rack....

 

I'll try sometime when i'm alone, okay?

 

Ya lots of people judge others when they are in the gym instead of focusing on their own training...

Link to comment
Share on other sites

Oh man, it sounded so easy!

 

Jonathan, you really have a strong grip!

 

I also had to lift the weight from knee-height like Michael, but that wasn't the main problem.

 

I tried the 185kg you mentioned in the other thread, Jonathan, with a pronated grip... My forearms were just too weak to lift it! But in my defense, i did it after my workout and my forearms were exhausted already, but still...

Then i lifted it with a mixed grip and held it for, i don't know, maybe 15 seconds. I counted my breath to estimate the time. I switched the grip and held it again, and again (for exercise, i didn't count that).

 

So, next time i'm gonna try the 185kg with both hands pronated again and then see what weight i can lift with a mixed grip! But i think this is rather gonna be limited by my back strength, we'll see.

 

I forgot to hold my bodyweight for as long as i can, Jonathan. But i can't do everything in one session There is always a next time (except for the last ime... ).

 

Greetings,

Daywalker

Link to comment
Share on other sites

lifting it from knee height will limit the amount you can lift - the lower the range of motion the better. im just lucky to have an adjustable squat cage at home so i just put it on the pins. maybe you could ask a couple of people in the gym just to give you a lift off, so that your back doesnt limit you.

 

great that you had a go - and impressive too the first time you lockout, its sooo hard. it can only get easier, and im sure in a few months with maybe one lockout session (less than 5minutes required) you will be doing 300kg for a 1,2 count.

my grip is reasonable now. i can close the Captains of Crush #2 gripper for 5reps on the right and im incredibly close on the left.

 

they are great tools, the grippers - if you havent come across them before:

 

http://www6.mailordercentral.com/ironmind/products.asp?dept=8

 

deadlifts dont challenge my grip now because of grippers

 

i can lockout more than 300kg im sure but i dont have enough plates and cant afford any more at the moment

 

jonathan

Link to comment
Share on other sites

no no no! it will take me a good long while to close the number 3, let alone the number 4!

 

this is the strongest vegan grip athlete. really nice guy to - and insanely strong!

 

http://www.veganbodybuilding.org/martin.htm

 

he is certified on the number three. its a shame he got bored with grip training and stopped as im sure he could have closed the number 4.

 

jonathan

Link to comment
Share on other sites

no no no! it will take me a good long while to close the number 3, let alone the number 4!

 

this is the strongest vegan grip athlete. really nice guy to - and insanely strong!

 

http://www.veganbodybuilding.org/martin.htm

 

he is certified on the number three. its a shame he got bored with grip training and stopped as im sure he could have closed the number 4.

 

jonathan

 

Don't worry mate, I EXPECT YOU TO GET CERTIFIED AT NUMBER 4!

 

You know what? This is making me want to do this and hit the #4. My grip is really strong and I think this would add to my repertoire as a personal trainer. Thanks for getting me into this. Do you have a list for the certified ppl?

 

As for this guy, I have seen him before. He is in pretty good shape...

 

As for him close to #4, it sure look like it as he can close a #3 with 3 fingers.

Link to comment
Share on other sites

hey kollision - have you tried the rack lockout yet? it will give you an idea of which gripper to buy to start training with.

 

i imagine it would go something like this:

 

less than 450lb, CoC #1

less than 750lb, CoC #2

less than 1000lb, CoC #3

over 1000lb, you gotta be working towards the number 4.

 

be warned though - they look alot easier than they are! unless you specifically grip train, 99% of people will not be able to close the #2. michael is the only person i have heard of who has - and he has popeye forearms!

 

good luck with it though! it would be great to show people if ever any of your cliets doubted vegan power!

 

jonathan

Link to comment
Share on other sites

Wow.

 

Okay, i'll get one of those

Jonathan, you don't get a share of the profit from the Captains of Crush Grippers, do you?

 

Kollision, do you train your grip specifically so far?

 

This Martin is amazingly strong in the grip!

What's plate curling?

 

Bending to parallel a 6” nail that had been cut to 4”. This was done in front of my chest unbraced. This was probably the hardest thing I’ve ever done!
How thick is an 6" nail? What does he mean by "unbraced"?

 

Crushing a raw potato with the index and middle finger of my right hand.
I can't even imagine that...

 

Now i'm motivated to train my grip!

Tomorrow it's the rack lockout again. I'll post my results, see you

Link to comment
Share on other sites

i think that plate curling is holding the plate from the top in a pinch grip method and then curling it, like you would a dumbell.

 

the nails that i saw him bend were about 5mm thick i think. very thick, very stiff to bend! im not sure what he means by unbraced.

 

i once tried, not long ago to crush a potato. harly made a mark on it!

 

jonathan

 

ps - no sadly they give me no money - maybe they should!

Link to comment
Share on other sites

Jonathan,

 

Where did you get that chart based on rackout to grip number? Is this what you have learned your self or its a widely accepted chart amongst grippers?

 

I will try the lockout later as I am going through an HST cycle right now. I might squeeze one in on my cardio days, I shouldve done it today!

 

Thanks a lot, you gave me motivation to work on my grip again!

 

Daywalker,

 

I used to workout my grip in high school. I used to be known for my grip lol. My grip is more than 2 times stronger now, and I wonder which one I would be able to do. I doubt I'll be able to do Jonathans #, but I will try and workup to that.

 

 

Speaking of grip exercises, there was one article on Bodybuilding.com that I read on over a year ago. Here it is:

 

http://www.bodybuilding.com/fun/par15.htm

Link to comment
Share on other sites

its just what i think that you would have to do based on what some people have locked out, compared to what they can close.

i dont know if any of you order from veganessentials.com, but he locks out well over 800lb but is still a little way from closing the number three.

 

also, martin, the guy linked above, can deadlift 375lb with one hand. i find it hard to imagine me ever having that kind of strength!

 

jonathan

Link to comment
Share on other sites

Okay, today i locked out 220kg (mixed grip!!). That was cool, the most weight i ever held in my hands

But as i suspected, the lift was the bigger part of the work, though i couldn't hold it for very long, ~2 seconds.

The 185kg with pronated i couldn't do, the bar just rolls out of my finger as i start to lift

 

So, i'll report when i improve

 

CU,

Daywalker

Link to comment
Share on other sites

its just what i think that you would have to do based on what some people have locked out, compared to what they can close.

i dont know if any of you order from veganessentials.com, but he locks out well over 800lb but is still a little way from closing the number three.

 

also, martin, the guy linked above, can deadlift 375lb with one hand. i find it hard to imagine me ever having that kind of strength!

 

jonathan

 

What the...!?!?

Link to comment
Share on other sites

Hi.

 

So...

The 185kg with pronated i couldn't do, the bar just rolls out of my finger as i start to lift

 

So, i'll report when i improve

Yesterday i managed to lift the 185kg. But only just, and only for a second. I couldn't hold it long enough to completely stand up straight with the weight, but it WAS an improvement!

I did it twice, and today i feel the strain in my forearms

 

I like that, i have to work on my forearms and grip strength.

 

 

I read an article about a strongman some years ago, i think he was called George Oleson or similar. He held the world record in ONE FINGER DEADLIFT - 300kg!!! He used the middle finger of his right hand. He held several other world records, but he said, they'll all be beaten somewhen, but this is never going to be beaten, not even by himself. He needed three attempts and said afterwards he thought his finger was going to get ripped from his hand!

 

Yea. I think i have to work on my grip strength...

 

CU,

Daywalker

Link to comment
Share on other sites

  • 2 weeks later...

just gonna bump this back up to the top seeing as only alex has given it a shot

 

it really is fun, and good to see what you can actually hold in your hands. rob - with your monster forearms this should be a doddle!

 

if enough people give it a go i might make a little table or something. just two categories - how ever long you can hold 405lb (185kg is as near as us europeans will get) with pronated grip and the most you can lift for a one two count with mixed grip.

 

g'one - give it a go!!

 

jonathan

Link to comment
Share on other sites

Okay, so here are my latest numbers on this.

 

(I still have to lift the weight from patella-height).

 

185kg 2 seconds Not even enough time to stand up straight and gently set the weight down again.... I'll work on that!

 

220kg mixed grip for 8 seconds. Gonna work on this also (i always do it after the 185kg double pronated, every other workout approx.).

 

Cheers,

Daywalker

Link to comment
Share on other sites

I'll give this a go next Thurs (hope I remember!) as I've got ok holding (with ordinary sized bars, I've got tiny hands)

Holding does not equate to crushing, they are related ,but not the same. I can only do a #1 CoC, never got that #2 closed , but my grip with static hold ain't too bad, I should look through my old logs & see my max as I did that ver ymove for a bit, just one question are we talking pronated holds done like a partial DL or done like the old Hand & thigh lift as the H&T allows for more weight to be lifted?

 

this is the strongest vegan grip athlete. really nice guy to - and insanely strong!

 

http://www.veganbodybuilding.org/martin.htm

 

he is certified on the number three. its a shame he got bored with grip training and stopped as im sure he could have closed the number 4.

 

jonathan

 

About Martin he has been re-evaluating his life since his mother died. Hopefully he'll come back to training at some point, but at the moment it's not a priority for him.

His big Deadlifts where done at the British grip championships. He never deadlifts or squats (apart from bodyweight squats in the morning), he is a genuine freak! He does look at weights & gets stronger!

I think he could get a #4 with a few months training, he far off last time I spoke (I haven't heard from him for a bit), but then a few guys here are closing on the #3, then they'l have to start think ing about some specialist work to gt that #4 I know that Robert Baraban& Joe Kinney both rate heavy negatives on those fancy grip machines (the atlas or gripinator) for best gains. At one point I got very close to just getting a gripinator to measure relative grip strengths (more consistant results over time than a spring dynamometer-a device to measure crushing strength), but the possible import tax scared me off

Link to comment
Share on other sites

hey pete, sorry i was rude about martin regarding stopping training - i had no idea what he had gone through. i hope he gets through it ok. i totally understand him not prioritising training at the moment - there are more important things in life.

 

i will close the nnumber three soon. not sure how much longer it will take to get my strength up to the point where i can get certified. out of interest, how many attempts do you get for certification (on the same occasion) or is this a really silly unanswerable question! lol

 

good luck with the lockouts pete - i want to get some more people doing this, its great fun!

 

jonathan

Link to comment
Share on other sites

I'll give the rack lockouts a try again in the next week or so when I can squeeze them in. My old PR was 855 lbs., for a 3 reps of a quick 1 second lockout for each one. This was all that could be fit on the bars at my old gym - not sure if the bars at my new gym will allow for any more room to add more plate (or if I can hang on to that much weight any longer since it has been so long), but we'll see once I try again!

 

Keep working those grippers - we need more vegans on the list for closing the #3. All I know is, I've been trying off and on, and I can never get that last 1/8" to finish, so it definitely is a lot harder than I'd thought it would be!

 

Ryan

Link to comment
Share on other sites

Hey, no worries jonathan. I wasn't having a go or anything, just letting people know he had his reasons for dropping out of sight for a bit. I know it hit him pretty hard (obviously!), but I'm sure he'll be back when he's ready.

Going back to my claim about doing the lift next Thursday. Obviously I meant I was spending the day with my girlfriend on her birthday, not training that day, no way I'd forget that for a moment, honest guv . So, I'd be the Wednesday or Friday (depending on how this week develops). Luckily prezzies are sorted (glass blowing course & a new mega big camera card-it's her choice, not mine-what can I say I like weirdoes ).

At the grip championship you got as many goes as you liked, from what Martin said (it does need to be done at a recognised event). You obviously use their gripper which I sure is actually tested at being the proper strength. I'm not sure when the next grip event is, but I could find out easy enough if you're interested. Any challenges, like certifying for CoC is done first (well in other years it has been), then they do the other events, so you can even give them a go if you fancy it! That how Martin ended up doing the British championship, he just turned up for the certification, then thought he'd give it a go while he was there!

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share

×
×
  • Create New...