Grind Posted May 5, 2015 Share Posted May 5, 2015 About one month ago I decided to start training with my fat gripz, which I bought back in 2009 and barely used, I know shame on me. I also just started to use my ironmind grippers about two times a week. 3 times a week I train in a gym to do some powerlifting and hope to start with strongman soon. Because I’m new to griptraining I decided to log here to learn from the best. Therefore I will only log my gripwork. I think my powerlifting and strongman training is not that interesting for you guys to read. I’m training for allround strength so I think it will be hard to progress fast on specific grip elements. I’m looking forward on the input of you grip experts. Griptraining implements I will use are: • Grippers (IM#S#T#1#1.5#2#2.5 GHP456) • Fat gripz (barbell and dumbbell) • Rolling thunder (2-3/8”- 6cm) • Hub pinch (3”- 7,6cm) • Block pinch (1-37/64”- 4cm and 3-5/32”- 8cm) • Wristroller (2-3/8”- 6cm) + Twist yo’ wrist (4”- 10cm) • Hammer levering / coin deadlift (5kg/11lb) • Farmer holds • Extensor bands (ironmind) 5/3/2015 Overhead Press - Fat Gripz 65kg/143lb x 3 62.5kg/138lb x 5 62.5kg/138lb x 5 62.5kg/138lb x 5 62.5kg/138lb x 5 62.5kg/138lb x 5 62.5kg/138lb x 5 PR Farmer holds 60kg/132lb x 20 sec 75kg/165lb x 20 sec 85kg/187lb x 20 sec 100kg/220lb x 50 sec PR Quote Link to comment Share on other sites More sharing options...
jvance Posted May 5, 2015 Share Posted May 5, 2015 Working grip with overall body power is the way to build long lasting functional strength. Sounds like you have a good idea of what it takes from the start. 2 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 6, 2015 Author Share Posted May 6, 2015 (edited) Working grip with overall body power is the way to build long lasting functional strength. Sounds like you have a good idea of what it takes from the start. Thnx I hope it does and hope I do. 5/6/2015 #Bench Press - Fat Gripz 60kg/132lb x 5 70kg/154lb x 5 80kg/176lb x 5 90kg/198lb x 5 100kg/220lb x 5 102.5kg/226lb x 5 #Crushing Grip - right hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#1x3 IM#1 IM#1.5 GHP4 (96LB) GHP4 GHP4 PR GHP4 GHP4 GHP4 #Crushing Grip - left hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#Tx3 IM#Tx3 IM#1 IM#1 IM#1.5 PR IM#1.5 IM#1.5 IM#1.5 IM#1.5 #Deadlift - Fat Gripz Overhand 70kg/154lb x 5 75kg/165lb x 5 80kg/176lb 85kg/187lb 87.5kg/193lb 90kg/198lb 92.5kg/204lb PR 95kg/210lb PR #Seated db press - Fat Gripz 26kg/57lb x 8 26kg/57lb x 8 26kg/57lb x 8 #Dumbbell curl - Fat Gripz 18kg/40lb x 8 18kg/40lb x 8 18kg/40lb x 8 Good train. Watched some youtube clips made by Chez about grippers. Tried it and to my surprise it worked. Combined the crush work with my bench press. Normally I have a hard time with the GHP4 and this time I closed it easy. It's time for the IM#2. Left hand I closed the IM#1.5 for the first time, and then 4 more. Edited May 6, 2015 by Grind 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 7, 2015 Author Share Posted May 7, 2015 I just rated my grippers. 3 pre-rated gripper I bought from cannonworks. My results were very close to those from cannon. #x.x - 43lb – IM#S #0.2 - 61lb – IM#T #1.0 - 80lb – IM#1 #1.5 - 87lb – IM#1.5 #1.7 - 96lb – GHP4 / cannonworks 96lb #2.1 - 112lb – IM#2 #2.2 - 115lb – GHP5 / cannonworks 114lb #2.4 - 120lb – IM#2.5 #2.5 - 126lb – GHP6 / cannonworks 125lb Only the GHP5 and 6 are 1lb off. Very pleased with the results. Quote Link to comment Share on other sites More sharing options...
Grind Posted May 8, 2015 Author Share Posted May 8, 2015 #Overhead Press - Fat Gripz 65kg/143lb x 3 68kg/150lb x 3 PR 68kg/150lb x 3 68kg/150lb x 3 68kg/150lb x 3 68kg/150lb x 3 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 10, 2015 Author Share Posted May 10, 2015 #Bench Press - Fat Gripz 100kg/220lb x 3 105kg/231.5lb x 3 107.5kg/237lb x 3 PR 110kg/242.5lb x 3 PR #Block pinch (8cm / 3-5/32inch) 15kg/33.05lb 15.5kg/34.15lb 16kg/35.25lb 16.5kg/36.4lb 17kg/37.5lb 17.5kg/38.6lb 18kg/39.7lbPR 18.5kg/40.8lb PR 19.25kg/42.5lb right hand fail PR 19.75kg/43.6lb PR 20.25kg/44.7lb PR #Hub pinch (7,6cm/3inch) 12.5kg/27.6lb 13kg/28.7lb 13.5kg/29.8lb 14kg/30.9lb 14.5kg/32lb 15kg/33.1lb right hand fail PR 15.5kg/34.2lb PR #V-bar lift (5cm/2inch) 47kg/103.6lb 52kg/114.7lb 57kg/125.7lb 62kg/136.7lb 67kg/147.7lb 72kg/158.8lb 77kg/169.8lb 82kg/180.8lb Fist time allround grip training. Block and hub pinch I did one time. Today was no crush grip day. Only 2 closes GHP4. Don't know if these are good numbers to start with. 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 13, 2015 Author Share Posted May 13, 2015 #Seated db press - Fat Gripz 22kg/48.5lb x 8 26kg/57.3lb x 8 28kg/61.8lb x 8 30kg/66.2lb x 8 PR Quote Link to comment Share on other sites More sharing options...
jvance Posted May 13, 2015 Share Posted May 13, 2015 #Bench Press - Fat Gripz 100kg/220lb x 3 105kg/231.5lb x 3 107.5kg/237lb x 3 PR 110kg/242.5lb x 3 PR #Block pinch (8cm / 3-5/32inch) 15kg/33.05lb 15.5kg/34.15lb 16kg/35.25lb 16.5kg/36.4lb 17kg/37.5lb 17.5kg/38.6lb 18kg/39.7lbPR 18.5kg/40.8lb PR 19.25kg/42.5lb right hand fail PR 19.75kg/43.6lb PR 20.25kg/44.7lb PR #Hub pinch (7,6cm/3inch) 12.5kg/27.6lb 13kg/28.7lb 13.5kg/29.8lb 14kg/30.9lb 14.5kg/32lb 15kg/33.1lb right hand fail PR 15.5kg/34.2lb PR #V-bar lift (5cm/2inch) 47kg/103.6lb 52kg/114.7lb 57kg/125.7lb 62kg/136.7lb 67kg/147.7lb 72kg/158.8lb 77kg/169.8lb 82kg/180.8lb Fist time allround grip training. Block and hub pinch I did one time. Today was no crush grip day. Only 2 closes GHP4. Don't know if these are good numbers to start with. Yes good starting numbers man. Careful with the vbar to not to activate the biceps too much. Keep them neutral. 180 is a solid pull. Quote Link to comment Share on other sites More sharing options...
Grind Posted May 14, 2015 Author Share Posted May 14, 2015 (edited) Thanks that gives hope for the future. I likes the v-bar a lot, and good tip. It's the same with a deadlift. Edited May 14, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Grind Posted May 15, 2015 Author Share Posted May 15, 2015 #Bench Press - Fat Gripz 60kg/132lb x 5 70kg/154lb x 5 80kg/176lb x 5 90kg/198lb x 5 100kg/220lb x 5 #Dumbbell Row - Fat Gripz 30kg/66lb x 8 34kg/75lb x 8 Did some crushing yesterday. My hands are getting sore, it was a weak training. Will take some rest and try to close my new #2 next week. Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 16, 2015 Share Posted May 16, 2015 (edited) Good stuff man, did not realize since shortly that you are Dutch also heh. Good luck with your training! I noticed you do a lot of thickbar work with the fatgripz, be careful not to overdo that. If you look for allround gripstrength, i'd focus less on grippers, because they have little carryover and need a lot of recovery time. In my experience I got the most out of the Fatgripz just doing holds, so static above dynamc work. Last mentioned places a lot of stress on the lower arms. Also with pressing I don't feel the FG's work the grip that much. It's a pressing movement so all you need to do is stabilize the bar more, so it makes the press itself also less profitable. Only thing I read is that fatbar presses seem to be easier on the wrists for some people. So maybe there you have an advantage. You work grip a lot, just be careful not do overdo it bro. Injuries always come unexpected from overdoing. Maybe you are a lot more different than me, but if you work one or two gripsessions at most per week, than you're fine. For the regular training I'd ditch the Fatgripz, since you work grip already and it holds the lift itself back plus the risk of injury because of the stress on the lower arms dynamic work creates. It's all about figuring out in the end, I am no know it all either of course. Nice to have you here dude. Keep at it. Edited May 16, 2015 by Geralt 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 17, 2015 Author Share Posted May 17, 2015 Good stuff man, did not realize since shortly that you are Dutch also heh. Good luck with your training! I noticed you do a lot of thickbar work with the fatgripz, be careful not to overdo that. If you look for allround gripstrength, i'd focus less on grippers, because they have little carryover and need a lot of recovery time. In my experience I got the most out of the Fatgripz just doing holds, so static above dynamc work. Last mentioned places a lot of stress on the lower arms. Also with pressing I don't feel the FG's work the grip that much. It's a pressing movement so all you need to do is stabilize the bar more, so it makes the press itself also less profitable. Only thing I read is that fatbar presses seem to be easier on the wrists for some people. So maybe there you have an advantage. You work grip a lot, just be careful not do overdo it bro. Injuries always come unexpected from overdoing. Maybe you are a lot more different than me, but if you work one or two gripsessions at most per week, than you're fine. For the regular training I'd ditch the Fatgripz, since you work grip already and it holds the lift itself back plus the risk of injury because of the stress on the lower arms dynamic work creates. It's all about figuring out in the end, I am no know it all either of course. Nice to have you here dude. Keep at it. Hey Geralt, thnx for the advice. I really like to use thick bar in my training. In the beginning it was very taxing for the hands/wrists and forearms but they seem to adapt fast. I have an permanent injury in my right hand. An oly bar hurts my hand a lot, the fat gripz spread the force more evenly in my hands. I will be careful and will stop the gripz if overtraining is close at hand. I updated my blocks and hub. I made these parts in the past but the paint was very slick. Saw that ironmind added a crinkle surface on the new block en hub. So bought a can crinkle paint, glad with the result. 2 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 18, 2015 Author Share Posted May 18, 2015 #Crushing Grip - right hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#1x3 IM#1 IM#1.5 GHP4 GHP4 IM#2 1,5cm opening IM#2 1cm opening IM#2 1cm opening GHP4 #Crushing Grip - left hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#Tx3 IM#Tx3 IM#1 IM#1 IM#1.5 IM#1.5 IM#1.5 IM#1.5 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 22, 2015 Author Share Posted May 22, 2015 #Crushing Grip - right handIM#Sx5IM#Sx5IM#Tx5IM#Tx5IM#1x3IM#1x3IM#1IM#1.5IM#1.5GHP4 GHP4GHP4#Crushing Grip - left handIM#Sx5IM#Sx5IM#Sx3IM#Tx3IM#Tx2IM#1IM#1IM#1.5 IM#1.5IM#1.5 IM#1.5 https://youtu.be/HV4wFZslsrw Quote Link to comment Share on other sites More sharing options...
RTvG Posted May 22, 2015 Share Posted May 22, 2015 That's a beautiful hub you made! Quote Link to comment Share on other sites More sharing options...
Grind Posted May 23, 2015 Author Share Posted May 23, 2015 Thnx, I planned to lift the hub but finished my rolling thunder today and wanted to play with it right away. Made a beginner mistake, did some heavy crushing yesterday so my arms were jelly, resulted in some weak lifting. #Rolling Thunder 23kg/51lb 33kg/73lb 38kg/84lb 43kg/95lb 48kg/106lb 50.5kg/111lb 3 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 25, 2015 Author Share Posted May 25, 2015 #Seated db press 20 x 8 26 x 8 30 x 5 34 x 5 34 x 5 PR #Lat pull down - Fat Gripz 55 x 8 65 x 8 75 x 8 80 x 8 85 x 5 #Lat pull down 95 x 5 #Slingshot bench press 80 x 8 100 x 5 110 x 5 110 x 5 110 x 5 115 x 5 #Dumbbell curl - Fat Gripz 16 x 8 18 x 8 20 x 8 20 x 8 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 27, 2015 Author Share Posted May 27, 2015 Dynamic stretch + core + gluteus rehab + triggerball massage #Bench Press - Fat Gripz 60 x 5 70 x 5 80 x 5 90 x 3 100 x 3 110 x 3 #Bench Press 112.5 112.5 x 4 112.5 x 4 112.5 x 4 112.5 x 4 112.5 x 4 #Squat 60 x 8 70 x 8 80 x 8 90 x 8 #Rolling Thunder 18.5 28.5 33.5 38.5 43.5 48.5 48.5 x 3 48.5 x 3 46 x 3 46 x 3 46 x 3 #Block pinch (8cm) 18 19.25 19.75 20.5 21.75 23 23.5 24 24.75 25.5 RT is very weak, damn. Need to train the RT a lot so I will make some gains. Tried some gripper, no more power. Need to put them early in the training. Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 27, 2015 Share Posted May 27, 2015 That was to expect haha, regarding grippers. Good training, all in all. I tried pressing with grippers for CNS but somehow I squeeze to hard so it kills my grippers. Let alone thickbarwork for pressing. Quote Link to comment Share on other sites More sharing options...
Grind Posted May 27, 2015 Author Share Posted May 27, 2015 What do you mean by you squeeze to hard? To hard in the barbell? I know you are no fan with the fat gripz. Why stop with thick bar pressing? Presses feel better for my hands and train my wrist. Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 27, 2015 Share Posted May 27, 2015 By all means keep doing that, just meant to say that doesn't work for me. I do like the FG's but for myself more with static holds or dumbbellifts. You remarked the grippers didn't work at the end. Somehow grippers don't seem to combine with anything in my training regarding grip at the moment. Only thing griprelated are the grippers at the moment and only now it's coming together. For me specializing is everything so it seems. Quote Link to comment Share on other sites More sharing options...
Grind Posted May 28, 2015 Author Share Posted May 28, 2015 I know I really want to make some gains on the grippers but grippers only doesn't have carry-over that is very useful for powerlifting and strongman. Pinch and holds are more functional for me at the moment I think. I need a lot more thumb power and muscle mass to have a solid base for the harder grippers. What would you advise me for the block pinch, more focus on the 4cm or 8cm block or change them regularly? Damn my hands and forearms are sore from training yesterday. Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 28, 2015 Share Posted May 28, 2015 (edited) My pinch basically sucks bro...I would just try different widths indeed, experiment with what width fits you most. Also the pinch material says a lot. Wood, metal, seasoned metal, etc. I still need to figure out what width works for me with the 2HP. But for now I just do thumbscrews now and than for the Thumbpad. Grippers have the least carryover to strongman if you ask me. I think with thickbar and wristwork alone you are pretty good to go for that. Edited May 28, 2015 by Geralt Quote Link to comment Share on other sites More sharing options...
Grind Posted May 30, 2015 Author Share Posted May 30, 2015 My pinch basically sucks bro...I would just try different widths indeed, experiment with what width fits you most. Also the pinch material says a lot. Wood, metal, seasoned metal, etc. I still need to figure out what width works for me with the 2HP. But for now I just do thumbscrews now and than for the Thumbpad. Grippers have the least carryover to strongman if you ask me. I think with thickbar and wristwork alone you are pretty good to go for that. Thnx will do that. #Hub pinch (7,6cm) 13 15 16.25 17.25 18 18.75 19.75 20.5 21.5 22.5 23 #Seated db press 22 x 8 26 x 8 28 x 8 32 x 8 PR 32 x 5 #Leg extension 90 x 8 100 x 8 110 x 8 120 x 8 #leg curl 59 x 8 68 x 8 77 x 8 86 x 8 Haha hub train was great. Last time did 15,5kg (34lb) and now 23kg (50lb). Hub has been updated with crinkle finish. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 30, 2015 Share Posted May 30, 2015 Hey didn't know you also started a log here. Great to see another dutchman getting a grip. 1 Quote Link to comment Share on other sites More sharing options...
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