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My Routine In Grip For The Next 12 Weeks.


PeterSweden

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I've been thinking about this for a couple of weeks now and this is what I came up with:

Rolling Thunder-Program
Week one:
RT
1x AMRAP @ 70% ~ 57,5kg (I put 80 as my max. I've done 82kg..)
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week two:
RT
1x AMRAP @ 70% + 2,5kg = 60kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week three:
RT
Max out. (for getting used to heavier weights. Last RTperiod I missed that with repping lower weights and it got surprisingly heavy toward the end of the program)
1x AMRAP @ 70% + 5kg = 62,5kg
Heavy Wristroller 3 set.
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week four:
Total rest.
-----
Week five:
RT
1x AMRAP @ 70% + 7,5kg = 65kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week six:
RT
1x AMRAP @ 70% + 10kg = 67,5kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week seven:
RT
Max out.
1x AMRAP @ 70% + 12,5kg = 70kg
Heavy Wristroller 3 set.
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week eight:
Total rest.
-----
Week nine:
RT
1x AMRAP @ 70% + 15kg = 72,5kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week ten:
RT
1x AMRAP @ 70% + 17,5kg = 75kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week eleven:
RT
Max out.
1x AMRAP @ 70% + 20kg = 77,5kg
Hub
Max out and then some holds and/or reps.
Maybe alittle plate pinch.
-----
Week twelve:
Complete rest.
-----
Week thirteen:
Max out on RT och HUB. Maybe rest alittle more than a week, say 9-10 days, from the last workout to be sure Im fully recovered..
Last time I did "Squatmores" program and I had two issues, even tho his program added 10kg to my max in 8 weeks, that I want to address and those are:
1. I need getting used to heavy weights during the program so that Im ready for what Im going to face on week thirteen. Hence the maxout every third workout.
2. I felt worn out during the his program so I thought that a week of recovery and rest would be great every four weeks.
Also I know that doing wristroller too often or too much almost burned me out. So Im not doing the "back and fourth til failure"stuff this time around.
Just three sets of a relatively heavy weight on the last week before my restweeks.
I'm doing what Chrs Rice suggested when he was in the grip well.
I took a notebook and wrote all my ideas and programs down.
I follow them through and evaluate what they give me, if they're worth doing again or if they're not.
I can see what worked and what didnt, what I can change etc.
Anyone have any suggestions on twists or maybe exercises that I could do along side this program, exercises that wouldnt hinder my progress or increase my recovery time etc?
Edited by PeterSweden
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Looks like a really good 12 week cycle. I'm 4 weeks in on a 12 week program for the RT as well. If I would change anything it would be to maybe not max out on the Hub every week. But if it works for you then stick with it. Good luck bud I'm interested to see the results.

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Im thinking I wont max it out every week. felt weak on it today :S

I'm also thinking about going 16 weeks on this.. Feels better than 12, somehow.

Session one, done:

Rolling Thunder:

31 reps with both hands, all out on 57.5kg. Alittle high maybe but in a few weeks its going down as the weights increase.

Felt gooooood doing RT again.

Hub did singles til I missed, I backed down and did a few holds til fail-ish. Weak on the hub today.

Tried to 1hand pinch my thick slick 35lbs plates. Did lifts with two hands and tried to hold it with one. Managed to hold em for a couple of seconds before I dropped them.

Took out the europinch and did 2 singles on an empty unit and then 1 single each hand with 5lbs added which is about the same as pinching my 35lbs plates.

I have done 1hand pinch on 35lbs in the gym but those plates were not as slick and alittle narrower than my 35lbs.

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Trained today instead of tomorrow.

Im busy tomorrow.

Rolling thunder:

32 reps lefty and 33 reps righty @ 60kg. Better than last week even tho it was 2,5kg heavier. :)

Lots of hub, platepinch, 1h pinch on the euro etc. Hub went allright, plate pinch not so much. I think I overdid it on the hub and thats why the other pinching sucked.

My friend really does big things on the euro :) He is almost past me on the euro!

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week3 of the program:

Rt:

6@45kg

4@55kg

2@65kg

1@75kg

2x1@85kg first one wasnt quite there lefty and I got air under both lifts righty but no real lifts. So PR 85kg RT left hand. Fairly new RThandle.

1x30 reps both hands@ 62,5kg.

DO barholds/rack pulls, slick oly bar with no knurling.

3sec holds on 100kg, 130kg, 160kg, and to failure on 180kg.

Alittle heavy wristroller.

Offset dumbell lifts.

Some hub lefty.

I sprained my right thumb last tuesday or something in boxing and its far from healed yet. I can move it tho.

Surprise, it didnt hurt too much in RT.

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My right thumb has gotten worse.

It has been hurting since the day after the accident.

Today I looked at it and the joint where the thumb attaches to the hand was swollen but it had gone down during the week. It has been worse.

I started examining the joint and I realized that it looked somewhat dislocated.

It has felt strange and havent had full range of motion but I thought it was because of the swelling.

It has a big hump on the backside.

I pulled on it to try to see if it would twist back into position..usually I can pull on my fingers and they will crack and extend. You know what mean.

When I pulled on it it hurt like...I had a lack of vision and my ears started ringing..and it hurt for like 30 minutes before the pain went down to where I could relax and use the hand.

Guess I wont try that again.

The sad thing is that the doctors cant fix it :(

If the joint capsule is broken and the thumb is dislocated and twisted around they have to operate within a few hours or the damage is permanent, they say.

I've broken that thumb joint twice during my adult life and now sprained it or what not.

Just my luck >_<

I hope that it will heal up enough for me to continue training grip.

Luckely I have two hands :)

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I cracked my index finger fighting as a kid... I never knew it was broke- it was swollen and couldn't bend it, but I didn't think it was broke.

A few years later, noticed throwing a football it didn't look right... Haha. I was told the same thing- can't be fixed. Sorry that happened to you... I notice mine everyday. It's not really bent, bad, but enough to drive me nuts!

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Hey brother, I'm sorry to hear about your thumb, man. Like Slazbob, I too broke a finger 2 years ago, the ring finger on my right hand. Didn't realize it was broken and I basically just babied it for a few months while it hurt like hell. Well it healed, but is now crooked lol. You'll get better bro. But take care of your digits!

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Hope for a speedy recovery my friend:) did it affect your strength with the RT?

Alittle the last workout, hopeully not much more on thursday :)

Pinch will be a big nono tho, for a long time I guess.

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Sorry to hear about the thumb :( Sounds like a complete nightmare for grip guys like us. Hoping for a good recovery

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After each injury I get (and Lord have I had my share) I remind myself "this too shall pass". People who truly want to can came back from many things doctors say can't be done. Time and patience - and lots of therapy :).

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Did bench and RT this morning and I PRed again :)

Did 34 reps each hand on 65kg.

That is 2,5kg heavier than last time and a couple of more reps anyway! :)

Good new is my thumb didnt hurt too bad in that angle.

Pinch tho... still hurts bad. So I'll skip that for now.

Tonight when my friend comes over and trains I'll go hub with my left hand.

I burned myself out with high rep RT. Feel sick now haha :)

Used this for motivation while training:

Got me ripping that crap off the floor!!!!!!!!

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And also, DAVID WIGREN, I'm coming for ya! ;)

100kg here I come!!!!!!!!!!!!!!

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I havent trained grippers since some time last year.

Tried them today, even tho Im quite fatigued from R.

I went TNS all the way.

I missed my heavy 2,5 by a hair righty and closed my coc2 both hands TNS.

I want to TNS my coc3 after I reach 100kg on the RT.

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The day after tomorrow is GAME DAY! and my thumb is feeling fetter, much better, tho it looks dislocated :)

Still a big hard bump on the backside of the joint and limited ROM.

Who cares if the thumb works, ye? :)

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Today, one day earlier than expected, I went for week 6 of my 16 week program.

Starting out I felt tired and depleted but Im bussy the rest of the week so it had to happen.

Bench sucked hard today.

RT felt soso even tho I PRed.

I did 1x32reps each hand on 67,5kg. But it didnt feel good. I made it but it didnt feel strong and convincing, if you know what I mean.

Gonna rest til this evening and then go milpress and hub too but I wont wright it down.

Next thursday Im maxing out again and after maxning out Im repping 1xMax@70kg. Aiming for 30 reps on 70kg!

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Yesterday I did some TNS and CCSwork with my coc2,5.

Easy money right handed.

Can't quite CCS coc2,5 lefty yet tho.

Im getting the gripper urge again.

Gotta stay on the RT-track another 10 weeks tho :)

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And also, DAVID WIGREN, I'm coming for ya! ;)

100kg here I come!!!!!!!!!!!!!!

:devil:devil:devil Right now 'm having a deload-week for grip. Next week II'll start working up to a new max on the LGC and the RT!

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And also, DAVID WIGREN, I'm coming for ya! ;)

100kg here I come!!!!!!!!!!!!!!

:devil:devil:devil Right now 'm having a deload-week for grip. Next week II'll start working up to a new max on the LGC and the RT!

Gött!!

Ska du maxa på båda handtagen samma pass eller ska du successivt träna dig fram te ett nytt max över tiden? :)

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Jag ska göra en delmålsmaxning nästa torsdag, sen har jag 10 dagars vila innan nästa 3v-cykel börjar.

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My thumb is feeling allright, as long as I dont press down on the joint or stretch the thumb.

I feel rested and rather fresh.

I will smash my RT record tomorrow!

Im so excited and have been for days now!

First Im maxing out on RT and doing ATLEAST 87,5kg, maybe more, and after that Im repping 70kg for 30+ reps each hand, setting a new rep record aswell.

Exercise #2, DO deadlift.

Exercise #3, DO axle deadlifts

Exercise #4 reverse wristroller.

Maybe some pinching afterwards, if Im not toasted.

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After starting warming up I could feel that it was gonna be an off day.

I got 85 up both hands after missing on 87,5.

Tried 87,5 again after 85 and got it half Way up.

Three things that made it suck today;

I only did bw squats as warmup, it think i need summin heavy to get me fired up. Heavy leg training etc.

I Wasnt fully recovered.

I Wasnt there mentally all the way.

Turning a slight disapointment into a real nice session tho!

We all suck in training once in a while.

RT 23 reps lefty and 22 righy @70kg.

Cablecross handle RTstyle (spins like a mother!) 4sec holds@ 80, 90 and 100kg.

Axel deads; 1@105kg, 125kg and 2x half way up 135kg.

Totalt fried!!

Some hub holds.

Now 10 days of total rest.

Im pulling 90kg in 4-5 weeks!!

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