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Starting Chezs Gripper Masterplan


PeterSweden

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I want to get my gripper strength up now.

Lost 15-20 lbs on my grippermax..

Im doing chezs dropset gripperprogram but I want to focus on hub and blockweights too.

I dont know if I should do gripper, hub, blockweights in the same session or if I should Do grippers one day and a few days later go pinching.

Next weekend will see the first masterplanworkout :)

I'll track my progress in this thread.

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Good luck peter! Your gripper strength will come back very fast

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"How I train grippers" on youtube. Spoken out. Even bettah!

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Should be interesting to follow this. Just remember that its a marathon and not a race. Slow steady progress is the best way to increase strength and avoid injury. If you need any help, you can always ask me. Good luck.

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Im thinking day1 grippers.

2-3 days of rest.

Hub, blockweights and forearmtraining.

4-5 days of rest and then grippers again.

Should be interesting to follow this. Just remember that its a marathon and not a race. Slow steady progress is the best way to increase strength and avoid injury. If you need any help, you can always ask me. Good luck.

Thanks man!
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Good luck!

Im thinking day1 grippers.
2-3 days of rest.
Hub, blockweights and forearmtraining.
4-5 days of rest and then grippers again.

So you'll do grippers once every 6-8 days?

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Yeah, if Im not fully recovered I might go every 8-10 :)

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Do you plan on mainly using MMS method? Or all sorts of closes?

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Chez said to use mms mostly :)

Might throw in some TNS and blockset in the end of some workouts!

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Great training today!

Benching.

Grippers, mms.

10@coc S and T.

5@coc0,5.

2@filed coc1,5

1@filed coc2

Lefty;

1@coc2,5

1@131 lbs Chris Rice RB260N. Thanks Anthony! :)

Missed by a hair@137 lbs Chris Rice RB280N. Thanks again dewd.

3x1@coc2,5

5x3@filed coc2 wide reps, easily 1,5 block width.

Righty;

1@bbgm

1@140 lbs Chris Rice RB240. Thanks EJ :)

3x1@146 lbs cannon coc3

3x3@bbgm

2x3@GHP6. its slightly slightly easier than the bbgm.

Fried. Great session!

Looking forward to hub and blockweights now!!!

Resting 2-3 days before I go pinch.

When I get to 160 lbs grippers and above it will be easier to find a repping gripper to match my strength. I have few steps in the lower

Strength grippers. Many small steps from 140 and up.

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You're welcome brother, great session! That strength is gonna come back very quick :D

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Chez, what Do I aim for next session?

More reps on bbgm? Try to get sets of 4?

Try to rep my 140lbs rb maybe?

Im no really sure what the next step is :)

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Lefty it should be to close the ghp6 and try to get reps on my 131 lbs rb?

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Chez, what Do I aim for next session?

More reps on bbgm? Try to get sets of 4?

Try to rep my 140lbs rb maybe?

Im no really sure what the next step is :)

Hey dude. The way to improve with this system is to constantly try to use heavier grippers or squeeze out another rep with the same gripper to help you make the transition to the heavier gripper. You have to constantly try to improve. You obviously won't be able to every time but in the beginning you should be able to do it more often than not.

Here is what I suggest.

The best way to improve is to increase the gripper you use for your heavier singles. I see you were using a 146 COC #3 for your right hand singles. Can you go heavier for the singles and still get them? If you can, go for it. If you can't get all 3 singles with your next heavier gripper, get one or two singles with the next heavier gripper and one or two singles with the 146 COC #3. Start with the one or 2 singles with the heavier gripper and drop to the singles with the 146 #3 as you fatigue. If you really can't close your next heaviest gripper, then try an extra single with the 146 #3.

If you can't do that, then try the same thing for your doubles or triples. Try using a heavier gripper for the same reps or getting one extra rep with the same gripper in one or more of the sets or start your doubles or triples with a heavier gripper that lets you get the reps and dropping to a lighter one for the following sets as you fatigue.

I would stick with doubles for the drop sets after your singles since I feel there are more effective (I really don't believe in high reps). You can switch to triples once the doubles are too easy but you aren't able to get doubles with your next gripper up. Once you can get the triples with that gripper fairly easy then you should be able to make the transition to doubles with the heavier gripper and then your start that process over again etc. to keep increasing the gripper you use for your drop sets . I would rather you start with the doubles and switch to the triples to help you make the transition to using the heavier gripper for doubles.

You can try a combination of these tactics based on how your feel. Eventually you will get to know your body and know when its time to move to a heavier gripper, or try another rep etc. Its a ladder system. The gripper you use for singles and doubles/triples needs to constantly increase and the grippers you use for warm ups increase as well (with larger jumps in between). This is how you train and not how you test your max for a comp/cert. When your ready to test your max I'll help you figure out the rep/set scheme to make sure you are ready for the max effort.

You can increase your # of sets also. try 4-5 working singles and 4-5 working doubles. Its really up to how much volume your body can handle.

Start with trying this stuff. Once you plateau we can add other things. I can make you another video this weekend if this is tough to follow.

Edited by Chez
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Understood! :)

Tomorrow is back, pinch, biceps and forearms :)

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Chinups and pullups with bodyweight. Felt fatigued still. Weak.

Hub: 5 sec hold 15kg, 2x5sec holds@17,5kg.

Holds and maxreps@19,something kg.

Holds and reps@17,5kg.

Holds, alternativt hand-reps, cleans with the 17kg blockweight.

Fried. Totally.

Hub made me fatigued on the blockweights, maybe I should go hub first every other session and blocks first every other session?

I really Do want o train both but Im thinking that it will hinder progress?

Biceps EZ 10@27kg, 37kg, 42kg, 42kg, 42kg, 42kg, 42kg.

Reverse bicepcurl 30kg superset cyplenkovcurl bar+15kg;

12/12, 10/10, 8/8 daym tired.

Chris climbercurl 4x12 with 12,5kg or 15kg on there, cant remember.

Pumped up beyond all recognition!

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Benching

5, 10@60kg

5@75kg

6x10@90kg PB

Sitting dumbellpress 23kg dumbells

4x10

Grippers

10@ coc S och T.

5@coc0,5

3@ filad coc1,5

2@coc2

Lefty.

1@coc2,5

1@BBGM missa me en mm

1@GHP6 missa me 4 mm

1@131 Chris Rice rb260N

1@131 Chris Rice rb260N

6, 4, 3@ coc2

Righty.

1@coc2,5

1@137lbs rb260N Chris Rice

1@140lbs rb280N Chris Rice

3x1@146lbs coc3

5@140lbs rb280N

3@GHP6

2, almost 3@GHP6

Left tricep hurting. Hard to close grippers lefty due to that.

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15 bodyweightsquats

1 lift @ 17kg blockweight both hands

15 bodyweightsquats

2 lifts @ 17kg blockweight both hands

15 bodyweightsquats

1 lift @ 17kg blockweight both hands

2 lifts @ 12,5kg Im hub both hands excl pin/hub

15 bodyweightsquats

2 lifts @ 15kg Im hub both hands excl pin/hub

15 bodyweightsquats

1 lift @ 15kg Im hub both hands excl pin/hub

15 bodyweightsquats

1 lift @ 17kg blockweight both hands

15 bwsquats

Miss@17kg Im hub both hands excl pin/hub

15 bwsquats

1xMax hold@15kg excl pin/hub both hands

1xMax hold@17kg blockweight both hands

Miss@20kg blockweight both hands

1xMax hold@15kg excl pin/hub both hands

1xMax hold@17kg blockweight both hands

1xMax hold@15kg excl pin/hub both hands

1xMax reps@17kg blockweight both hands

1xMax hold@17kg blockweight both hands

15 bwsquats

Max reps@15kg excl pin/hub, lefty 5 , righty 7

15 bwsquats

2xMax holds@17kg blockweight both hands

1xMax hold@15kg excl pin/hub both hands

Felt tired today. Maybe I should have rested more than 1 day after grippers..?

Supersetting Chris climbercurl with reverse grip EZ bicepcurl.

10@12,5kg CRC - 10@27kg reverse

20@17,5kg CRC - 8@37kg reverse

12@22,5kg CRC - 8@37kg reverse x 4set

Front sledge lever, forearm on bench, 6lbs sledge, alittle more than half way down, 4x10/hand.

1set of sledge sup/pron wrist rotation.

Great session on Chris Rice Climbercurl!

Badass unit!

Next time I'll rest 2-3 days between grippers and pinch.

Felt good to train hub and blockweights at the same time.

Going all in on one at a time makes the second exercise suffer hard.

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One whole week of rest......Im already going nuts :(

When resting, can I train legs or is that making me and my nervsystem not recover like I want to?

Can I do sprints or jog?

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One whole week of rest......Im already going nuts :(

When resting, can I train legs or is that making me and my nervsystem not recover like I want to?

Can I do sprints or jog?

dude, you don't have to worry that much. I stagger my workouts so one area rests while I work another. for example: if you just did chest or arms, do legs next session. They don't effect each other.

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Chez, below coc3 I dont have many options for repping. I can Do sets of 4-6. Should I just hammer out sets of 3 or try to get new repmaxes on them?

Above coc3 i have LOTs of small steps in grippers where i can drop down and get a gripper that I'll get for 2-3 reps.

Atm Im at around 150 lbs on my singles.

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Chez, below coc3 I dont have many options for repping. I can Do sets of 4-6. Should I just hammer out sets of 3 or try to get new repmaxes on them?

Above coc3 i have LOTs of small steps in grippers where i can drop down and get a gripper that I'll get for 2-3 reps.

Atm Im at around 150 lbs on my singles.

You could use an adjustable like the Vulcan or RBa or one of the silvis adjustable torsion springs to fill the gapS below a #3. If you go with the silvis I would pick the T-rex. I really don't like reps above 3 so try those methods to avoid them. obviously regular grippers are best but I know that can get expensive. I would chose the T-rex before the other adjustables since its more a TSG.

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Okok. I'll dust my vulcangripper off then :)

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