Riser (100lbs + band). Daily set 34 of 40

Hermans had me doing only singles and doubles everyday for the past few weeks. Been going great. And I got on pancakes for cinco de mayo. Will make a post about my experience after qualifier finals

[@PerformanceEnhancingPancakes]

solid!!

[@squatsgutsandglory6440]

Man I like that setup!

[@kevinhyong]

Monster 💪🏻

[@pallin2198]

Them finals gonna be goooddd, good luck!

[@bradgrundy512]

Hopefully people show up, heard a bunch of guys aren’t making it

[@Pat_Burke2323]

Hey Brad! I read your comment on overall training strategy. You mentioned focusing on two of three key lifts a day (either pronation, rise, internal rotations). I think we can see your preferred rise lift, but if you had to pick a favorite for both pronation, and internal rotation, what would those exercises be? Thanks very much if you get time to answer!

[@bradgrundy512]

@@Pat_Burke2323 internal rotation would be similar to the vids i put out with "playing with xxxlbs" , always high cup for me but most hookers focus on cup set with their fingers facing their opponents. Pronation i rarely do now, have replaced it with double strap (hand and wrist) back pressure

[@user-he4rs3qf7c]

Impressive brother

[@user-ku7ig2vr2r]

Cool🤠🥳👍👍👍👍👍

[@Jonathan-zv5rm]

Hey Brad, can you go over some of your thoughts about the match you had in Korea with Ji Hyunmin?

[@Jonathan-zv5rm]

Sorry, I just saw the video uploaded prior to this where you mention your thoughts! I'll just go watch that. Thanks

[@neverstoppulling5169]

Can you do a video explaining some of your training style / programming

[@bradgrundy512]

I can just explain it here. I do around 30-40 sets a day, everyday. I try to stick to singles and doubles at most, unless I’m training a new movement. The exercises consist of 3 key lifts (pronation, rise, internal rotation). I’ll generally focus on 2 In any given day (ex. 10 reps of int. rot, 30 reps of pronation). The exercise is not always the same. For ex. Some times I will do Zoloev style int. rot. And sometimes I will just do high angled pulley cup to chest. I do accessory work such as pull-ups but that’s mainly to fix some back injuries I have and I don’t think it’s necessary for the program. Since I know I will have to workout the next day, I train accordingly usually lifting anywhere from 80-95% of max for a rep. I generally take 5-15 min between sets which keeps me in the gym around 6-7 hours a day. I also have backup bpc, tb, and peg mgf if I need it but haven’t so far. I drink Glucosamine everyday and it helps a bunch. I got on pancakes for the first time a few days ago so my recovery times are likely to change as they kick in. I think this program is possible completely natural but you have to be very smart about not overtraining , have a lot of free time, and maximize recovery with things like (sleep, fish oil, clean eating, etc).

[@melinfrancois7683]

Wow man ! Impressive. How can you afford spending that much time in the gym ? Are you earning enough from armwrestling ?

[@bradgrundy512]

@@melinfrancois7683 lol not at all. I'm a student. The army pays for my housing and school so atm I dont need to work.

[@hussainmirza10]

Why have you added the band? So you almost hit a wall as you pull it further and have to max out?

[@bradgrundy512]

@@hussainmirza10 ran out of weight

[@nathanel7637]

I did this lift only 44lbs and my index knuckle hurts after a few days of doing it. Is the pain normal or am I just overdoing it?

[@bradgrundy512]

If the knuckle hurts your band/belt might be the issue. Mine is super soft, thin, and 2 inches wide. Could always wear gloves

[@nathanel7637]

@@bradgrundy512 Oh yeah I haven't thought about that. Thanks man 👍

[@Mika-pv4bw]

Brad you lifted 100lbs pure riser?

[@bradgrundy512]

yeah, plus band

[@T12J7]

You do 40 sets a day? What?

[@bradgrundy512]

@@T12J7 yeah i did

[@T12J7]

@@bradgrundy512 Interesting. Couple of questions if you don't mind: 1. Is that a normal part of your program or was it an experiment? 2. How often do you do that (every day, every other day, ones a week)? 3. What's the intensity for these 40 sets (40%, 50%, 90%, 100% of 1RM)? 4. Do you do these just for static lifts (like that rising) or also for dynamic lifts (like for example the bench press)?

[@bradgrundy512]

@@T12J7You can find the answers in my reply to another comment on here. i stopped doing it as the lifts didn't 100% translate and cause my technique to deteriorate. But solely for strength gains i had no issues i only do at most 3 exercises

[@T12J7]

@@bradgrundy512 Thank you for the reply. :)