Paul Savage Posted July 19, 2011 Share Posted July 19, 2011 (edited) OK so since my knees still playing up and i'm not competing in strongman for the rest of the year, iv'e decided to dedicate myself to grip and the #4. I don't know about certifying as honestly you could be able to credit card set a 4.5 level gripper and still miss on the cert, it's too much of a 'lucky dip' with the new gripper out the package rule to set the cert as a goal. However, my goal is to get a clear video of a credit card set close on an average #4 before the years out. This is my 3rd workout back training grip. I wont generally be mentioning warm ups. low box squat against red bands 3x3 @60kg towel grip block deadlift against red bands 2x6 @90kg deadlift against red bands overhand grip 160kg x 1 12kg kettle-bell bottom grip lift with each hand 14kg dumbbell grip by head each hand held for time towel wrap underhand grip row 2x10 @50kg towel grip shrugs 60kg x 10 100kg x 10 towel grip pull up x 10 dumbbell row one hand x 26 R / 34 L smith machine behind neck press 60kg x 14 superset 8kg dumbbell laterals smith machine incline press 60kg x 17 cable chest flys triple drop set tricep machine extension triple drop set (150lb start) If your wondering where the grippers are i'm not going to be training regular grippers for a while yet. I have had good results not training grippers often, but the main reason i wont just be coming in and doing deep set #4 work, credit card set attempts etc is because it bruises my palm and i cant train. My approach will be to first build a strong foundation for my grip in general over the next several weeks, only doing wide set reps on thick handle grippers every other week. The first heavy gripper work i will be doing will be choker closes of HG500. Edited July 19, 2011 by Paul Savage 3 Quote Link to comment Share on other sites More sharing options...
Cannon Posted July 19, 2011 Share Posted July 19, 2011 At least your run at the #4 is more substantiated than other recent attempts. Best of strength Paul! Let's see what ya got! Quote Link to comment Share on other sites More sharing options...
OTTOEMEZZO Posted July 20, 2011 Share Posted July 20, 2011 Paul, What is the hardest gripper you ever closed? Quote Link to comment Share on other sites More sharing options...
mbcx6pmw Posted July 20, 2011 Share Posted July 20, 2011 Good to see you back gripping, get 'er done Paul! Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted July 20, 2011 Author Share Posted July 20, 2011 Paul, What is the hardest gripper you ever closed? You mean with a deeper set or with the credit card set? deeper set would be one of my HG500's (if you include thick handle), for ccs i can't say on here as i have no got a video. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted July 26, 2011 Author Share Posted July 26, 2011 (edited) Cheers Paul Trained pressing with biceps and abs the other day, nothing special, pretty light even for me, 70kg incline, only used 32kg dumbbell flat, 14kg incline dumbbell fly etc not much time between sets, just stretching out and trying to get a good contraction, not trying to lift heavy. July 26th 2011 leg extension rep sets squats 125kg x 5 grippers deep set HG400 x 12/12 doubled towel grip 6" deficient deadlift 105kg x 5 towel grip 6" deficient deadlift 160kg x 3 towel wrap underhand row 65kg 2 x 10 doubled towel grip lat pulldown 2 sets doubled towel grip cable rows 2 sets doubled towel grip shrugs 85kg x 10 25kg block pinch farmer walk 25kg blocks clean & press dumbbell hammer curl 45lbs x 10/10 plate wrist curls 20kg x 10 extensors Feeling a bit rough today, low on energy, could be lack of calories. I should really point out that i'm cutting down, iv'e gone from having a 39 1/2 inch waist to 35 7/8 inch in maybe a month. This is actually in preparation for the number 4 ccs. One thing i think some people tend to overlook with grippers is how important it is to have a large thumb pad to stop the gripper from moving around when your trying to crush it shut. However if it's not solid muscle it will still move, and this slight movement can make all the difference when trying to finish the close off. If you crash a car into a single tank, it will fold in half, if you crashed it into a giant wall of candy floss, the cars unlikely to be damaged at all. What i'm looking to do is build my thumb pads up so they act like a massive row of tanks, build my crushing power into the fastest car on earth, and slam the pedal down till impact - SMASH!!! :-) So right now my focus is really preparing for whats to come, i'm losing excess weight whilst gradually building a foundation with my grip strength. When i feel my strengths at a good enough level i will start adding more specific thumb work to build my thumb pads before i start with heavier grippers. Edited July 26, 2011 by Paul Savage Quote Link to comment Share on other sites More sharing options...
bencrush Posted July 27, 2011 Share Posted July 27, 2011 Strong work Paul! I have confidence that you will crush the #4 since you've been in that general strength range before. Quote Link to comment Share on other sites More sharing options...
eduard23 Posted July 27, 2011 Share Posted July 27, 2011 Good luck in your quest for Coc no4! Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted July 28, 2011 Author Share Posted July 28, 2011 Cheers guys July 28th 2011 behind neck smith press 2 plates x 20 incline smith press 2 plates x 20 smith bench press 2 plates x 20 incline dumbbell flys 16kg x 20 side lateral machine 120lbs x 20 overhead rope extensions 50lbs x 20 bicep curl machine 120lbs x 20 standing abs 60lbs x 20 Higher rep workout, do these every now an then just for something different Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted July 31, 2011 Author Share Posted July 31, 2011 (edited) Trained at work today, not gonna have too much time to train next week but i like doing these every now an then July 31st 2011 lunges with underlay bag on shoulders deadlift boom truck x 2 2.5" bar one hand pull ups 2 x 1 each hand 3" bar underhand pull ups x 10 gripping 3" bar thumbless overhand pull ups x 10 3" bar underhand grip rows x 15 4.5" bar rafter rows x 10 wrist curls with heavy wheel x 12 reverse curls thumbless grip x 12 super set upright row x 12 2.5" bar Will get video next time Edited July 31, 2011 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Joefrey Posted August 3, 2011 Share Posted August 3, 2011 Good luck Paul ! Thumbs up for your determination ! Quote Link to comment Share on other sites More sharing options...
Geralt Posted August 3, 2011 Share Posted August 3, 2011 Just read your log first time. Ok? sounds like a worthy goal! I wish you all the best! Quite a mountain to climb! Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 3, 2011 Author Share Posted August 3, 2011 Cheers guys. It's not so bad when you have seen the summit! Definitely a lot of work to do though, especially to be ready to cert. Forearms are still smashed from the thickbar workout on my lunch the other day. Been at the brunt of moving an entire (carpet) shop these past couple days so that has not helped recovery. Hands starting to beef up a bit. Waist was 35 1/2" this morning so down 4" from when i started. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted August 3, 2011 Share Posted August 3, 2011 Welcome back Paul. I'm climbing back up after a lay-off myself... Looks like you're keeping it simple and I like it. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 4, 2011 Author Share Posted August 4, 2011 Thank you. Simples. Good luck with your climb Matt. August 4th 2011 leg extensions / seated leg curl supersets 10 reps each (175lbs/145lbs top weights) smith squats (only thing free) 15kg, 30kg a side x 12 smith bench press 15kg, 30kg a side 2 x 10 incline dumbbells 24kg, 30kg x 10 cable stuff shoulder cable stuff standing abs with rope 80lbs x 15 decline crunch 8kg kb behind neck x 8 / bodyweight x 20 calf machine stack x lost count Waist was 35 3/8ths this morning. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 7, 2011 Author Share Posted August 7, 2011 August 7th 2011 Trained in work again today, used the bands and some stuff i have at work - good training. http://www.youtube.com/watch?v=6Rf-dMvF24w lunges with underlay x 2 sets HG400 credit card set x 8 right / 5 left doubled towel grip deadlifts 3 sets 5 reps against bands deadlift boom truck x 5 2.5" bar pull ups 4 sets 8 reps 2.5" free bar, underhand, overhand, 3" solid bar underhand, towels pinch farmers with gripper boxes underhand / thumbless overhands rows 2.5" bar against red bands shrugs against red bands 2.5" bar 20 reps towel grip shrugs red+blue bands 20 reps curls against red bands 2.5" bar board curls x whatever towel grip hammer curls against red band 12 reps thumbless reverse curl 2.5" bar 12 reps seated wrist curls heavy wheel x whatever Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 9, 2011 Author Share Posted August 9, 2011 August 9th 2011 leg extensions upto 220lbs seated leg curls upto 130lbs squats 60kg, 80kg x 10 barbell calf raises 60kg 3 x reps Slow and controlled negatives on the leg movements, trying to get some feeling/contractions in my right quad, the knee is still 'off' but no pain. Need to start doing one leg at a time on leg extensions. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 9, 2011 Author Share Posted August 9, 2011 (edited) waist was 35 1/8" this morning, weight was 104.5kg Edited August 9, 2011 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 10, 2011 Author Share Posted August 10, 2011 August 10th 2011 bunch of rotator stuff seated dumbbell press 26kg 2 x 10 incline dumbbell press 32kg x 10 smith bench press 35kg a side x 10 plus drop set fly machine stack x 6 plus drop sets cable side laterals 3 drop set cable front raises 3 drop set barbell overhead extensions 10, 20, 30kg x 10 close grip bench press 60kg 2 x 15 overhead rope extensions 3 drop set Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 13, 2011 Author Share Posted August 13, 2011 August 12th 2011 Video is uploading One leg extensions squats narrow no lockout 105kg x 10 squats wide 160kg x 5 (belt) BC500 deep set x 12/12 doubled towel grip deadlift 140kg x 5 towel grip block deadlift 200kg x 3 6" deficient towel grip deadlift 145kg x ? towel wrap rows 105kg x 10 towel grip pull ups x 10 towel grip shrugs 145kg x 10 sledge hammer front lift from floor 12lbs x 1 each hand sledge hammer lever to face 12lbs x ? each hand sledge hammer finger walks 12lbs x 2 reps each hand Waist was 35" Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 13, 2011 Author Share Posted August 13, 2011 (edited) Did towel grip hammer curls 3 drop set against bands too, forgot to add that. Edited August 13, 2011 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Chez Posted August 16, 2011 Share Posted August 16, 2011 Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 16, 2011 Author Share Posted August 16, 2011 Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man. LOL i wish! the HG500 is #4+ bro, 12 reps each hand would be pretty sick! That BC500 i have has a pretty narrow spread (i closed it out the package and it instantly lost loads off the spread) and would only be somewhere between a #3 and a #3.5 in strength, obviously with thicker handles. Quote Link to comment Share on other sites More sharing options...
Chez Posted August 16, 2011 Share Posted August 16, 2011 Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man. LOL i wish! the HG500 is #4+ bro, 12 reps each hand would be pretty sick! That BC500 i have has a pretty narrow spread (i closed it out the package and it instantly lost loads off the spread) and would only be somewhere between a #3 and a #3.5 in strength, obviously with thicker handles. oh, gotcha. still good stuff though. keep up the hard work. Quote Link to comment Share on other sites More sharing options...
Cannon Posted August 16, 2011 Share Posted August 16, 2011 Paul, do you own a #4? Let's see a status quo. Quote Link to comment Share on other sites More sharing options...
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