Grind Posted June 3, 2015 Author Share Posted June 3, 2015 (edited) Hey didn't know you also started a log here. Great to see another dutchman getting a grip. Yesterday some crush grip, did a lot of overcrushing with the #1.5 and #1 (right) and #1 and #T (left). #Bench Press - Fat Gripz 60 x 3 70 x 3 80 x 3 90 x 3 100 x 3 110 x 3 115 x 3 PR #Bench Press 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 PR #Pull up 105 x 8 105 x 8 105 x 8 #Push down 70 x 8 80 x 8 90 x 8 #Dumbbell curl - Fat Gripz 16 x 8 18 x 8 20 x 8 22 x 8 PR #Side raise 14 x 8 14 x 8 Bench press is going solid. Hope to be able to do some LB soon. I hate not to be able to train the squat and deadlift. Edited June 3, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Grind Posted June 6, 2015 Author Share Posted June 6, 2015 (edited) #Crushing Grip - right hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#1x5 IM#1.5x5 PR IM#1.5x5 IM#1.5x5 IM#1.5x5 IM#1.5x4 IM#1x5 IM#1x5 #Crushing Grip - left hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#1x5 IM#1.5x2 IM#1x5 PR IM#1x4 IM#1x3 IM#Tx5 RE gripper day Edited June 6, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Royz Posted June 7, 2015 Share Posted June 7, 2015 What kind of reps do you do on the grippers? TNS, CCS, MMS? blocksets? Quote Link to comment Share on other sites More sharing options...
Grind Posted June 7, 2015 Author Share Posted June 7, 2015 (edited) At this moment I don't really focus on specific sets. I don't do TNS, NS or CCS at this moment. It's more like a wide parallel set, distance about 30mm between grippers I think. What would you advice me to do at this stage? Main focus is allround grippower, and not grippers only. I would like to crush the CoC#2 this month. Edited June 7, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Royz Posted June 8, 2015 Share Posted June 8, 2015 (edited) Firstly gripper strenght does not transfer well to other types of grip strenght. If you want your grip to be stronger on normal bars you should work with normal bars. Just do lockouts with double overhand grip and hold the weight for 10-20sec. If you can hold it for longer put on more weight. Standing finger curls are good too. Also focus on thumb strenght by doing Fatbar work. I wouldn't do too many different exercises with these. Just choose one or two movements. My choice would be double overhand deadlifts and maybe a rowing movement. Also do some pinch work to strenghten the thumb. Pinching with pinch block and loading pin or wide pinch with block weights. I'm not sure if hub pinching transfers very well to other stuff. Lastly... don't neglect the wrists. A weak wrist can become a limiting factor. Do all angles; Plate curls, sledge levers, wrist roller. But if you do want to close that #2... My first question would be. How far away are you? Personally I need to be able to do 8-10 reps with a gripper before I can close the next gripper up. But I'm better at repping then maxing... At this point I would just continue to do what you do, but add some holds with the #2. Hold it shut for as long as you can and then release very slowly. And personally I would choose block sets (you could just use a piece of wood 30mm or 20mm wide), because they ensure all your reps are from the same width. Edited June 8, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Grind Posted June 8, 2015 Author Share Posted June 8, 2015 Firstly gripper strenght does not transfer well to other types of grip strenght. If you want your grip to be stronger on normal bars you should work with normal bars. Just do lockouts with double overhand grip and hold the weight for 10-20sec. If you can hold it for longer put on more weight. Standing finger curls are good too. Also focus on thumb strenght by doing Fatbar work. I wouldn't do too many different exercises with these. Just choose one or two movements. My choice would be double overhand deadlifts and maybe a rowing movement. Also do some pinch work to strenghten the thumb. Pinching with pinch block and loading pin or wide pinch with block weights. I'm not sure if hub pinching transfers very well to other stuff. Lastly... don't neglect the wrists. A weak wrist can become a limiting factor. Do all angles; Plate curls, sledge levers, wrist roller. But if you do want to close that #2... My first question would be. How far away are you? Personally I need to be able to do 8-10 reps with a gripper before I can close the next gripper up. But I'm better at repping then maxing... At this point I would just continue to do what you do, but add some holds with the #2. Hold it shut for as long as you can and then release very slowly. And personally I would choose block sets (you could just use a piece of wood 30mm or 20mm wide), because they ensure all your reps are from the same width. Thnx for the tips. I just read that thumb screws are good for building thumb mass. Going to order these to form David. I can close the GHP4 (96lb) did 6 singles parallel closes. Last time I tried the #2 I was about 1,5cm from close. I have the David Horne block and the GHP block so will do that. #Seated db press 18 x 8 20 x 8 22 x 8 26 x 8 30 x 8 32 x 8 #Squat 60 x 5 70 x 5 80 x 5 90 x 5 100 x 5 110 x 5 #leg curl 59 x 8 68 x 8 77 x 8 86 x 8 #Leg extension 110 x 8 120 x 8 130 x 8 140 x 8 #Slingshot bench press 80 x 5 100 x 5 110 x 5 120 x 5 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 8, 2015 Share Posted June 8, 2015 Last time I tried the #2 I was about 1,5cm from close. Ok so I don't want to bust your balls, but that's a huge gap in the land of grippers. Try and see if you can, after a couple of warm up sets, close the #2 with two hands and then hold it shut with one hand for a couple of seconds. That will tell you how far off you really are. If you can't hold it shut you've got a looong way to go. Also you know the thumb screws work best on the Vulcan gripper with an easy spring. You could use them on normal grippers, but even on a #trainer they are already a challenge. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 8, 2015 Author Share Posted June 8, 2015 Yeah I know. I only did the #2 two times. The first time I did the GHP4 I had a gap of 1cm and the next workout I closed it. I think I'm very inconsistent with the setting of the gripper. So I maybe I got the power but didn't had a good set. There is 10lb difference between the ghp4 and #2, that can be a huge leap. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 9, 2015 Author Share Posted June 9, 2015 (edited) #Crushing Grip - right hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx5 IM#1 IM#1 IM#1.5 IM#1.5 GHP4 - speed close GHP4 IM#2 - 0,5cm gap IM#2 - 0,5cm gap IM#2 - negative hold IM#2 - negative hold #Crushing Grip - left hand IM#Sx10 IM#Sx10 IM#Tx5 IM#Tx3 IM#1 IM#1 IM#1 IM#1.5 fail IM#1.5 IM#1.5 IM#1.5 negative hold IM#1.5 negative hold ME gripper day Made a little progression on the #2. Got 1cm less space. Happy with it. Edited June 9, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 10, 2015 Share Posted June 10, 2015 I see one Vulcan bought coming up! It will help you with your set, you watch. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 10, 2015 Author Share Posted June 10, 2015 I see one Vulcan bought coming up! It will help you with your set, you watch. Haha yeah and some more from David. Thinking about the WD2 and thumb screws. #Bench Press - Fat Gripz 60 x 5 80 x 5 90 x 5 100 x 5 110 x 5 PR #Bench Press 112.5 x 5 PR 112.5 x 5 112.5 x 5 PR #Pull up 10 x 105 8 x 105 8 x 105 #Push down 70 x 8 80 x 8 90 x 8 90 x 8 #Dumbbell curl 18 x 8 20 x 8 22 x 8 24 x 8 #Dumbbell Holds - Fat Gripz 34 x 30 sec PR 34 x 22 sec 30 x 27 sec Had a belly flew, first day didn't eat anything and second day only yoghurt. Train was pretty good, didn't expect it. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 10, 2015 Share Posted June 10, 2015 Shouldn't have to think too long about the wd2, its my favourite tool! Join me on the race to lvl 15 crom/black/wasp! Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 10, 2015 Share Posted June 10, 2015 Bob's right..WD2 is an easy choice can't get past level 9 Crom though. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 11, 2015 Author Share Posted June 11, 2015 close the #2 with two hands and then hold it shut with one hand for a couple of seconds. That will tell you how far off you really are. If you can't hold it shut you've got a looong way to go. I tried it and see what you meant. The gripper opens up the same width as I closed it the last time, about 0,5cm. Shouldn't have to think too long about the wd2, its my favourite tool! Join me on the race to lvl 15 crom/black/wasp! Bob's right..WD2 is an easy choice can't get past level 9 Crom though. Ok cool it's a deal then. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 11, 2015 Author Share Posted June 11, 2015 (edited) What kind of spring should I choose? The ones you mention are no longer available. Only the CROM and the orange (40% weaker than the red). Aren't the CROM springs to heavy for me as a beginner? Did some light gripperwork today. #Crushing Grip - right hand IM#Sx5 IM#Sx5 IM#Tx5 IM#Tx5 IM#1x5 IM#1x5 IM#1x5 IM#1.5x3 IM#1.5x1 #Crushing Grip - left hand IM#Sx5 IM#Sx5 IM#Tx3 IM#Tx3 IM#Tx5 IM#1x1 IM#Tx5 IM#Tx3 IM#Tx3 Did all reps NS. Edited June 11, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
JoshW Posted June 11, 2015 Share Posted June 11, 2015 Get a orange and a crom. As Crom is super hard especially if you arnt used to the movement. Once you start getting to the top notches on the WD with the Orange spring the crom spring should be just about manageable Springs for the WD are like grippers..you can't have enough 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted June 12, 2015 Author Share Posted June 12, 2015 Get a orange and a crom. As Crom is super hard especially if you arnt used to the movement. Once you start getting to the top notches on the WD with the Orange spring the crom spring should be just about manageable Springs for the WD are like grippers..you can't have enough Lol true. When I order the vulcan and the wd2 I'll make sure I get both springs. Just read some posts from snook about his RT program and how to gain thumb strength and mass. This is what I need and I think it will help me increase crush power in the long run. 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted June 13, 2015 Author Share Posted June 13, 2015 #Seated db press 22 x 8 26 x 8 30 x 8 32 x 8 34 x 5 #Squat 60 x 5 80 x 5 90 x 5 100 x 5 110 x 5 #Slingshot bench press 90 x 8 100 x 8 110 x 8 #Thick dumbbell lift - Fat Gripz 42 x 5 48 x 5 right 48 x 3 left 42 x 5 36 x 10 36 x 10 Quote Link to comment Share on other sites More sharing options...
Grind Posted June 16, 2015 Author Share Posted June 16, 2015 (edited) #Bench Press - Fat Gripz 60 x 3 70 x 3 80 x 3 90 x 3 100 x 3 110 x 3 #Bench Press 115 x 3 115 x 3 90 x 8 90 x 8 #Crushing Grip - right hand IM#Sx5 IM#Sx5 IM#Tx3 IM#Tx3 IM#1x3 IM#1x3 IM#1.5x3 IM#1.5x3 IM#1.5x3 IM#1.5x3 IM#1.5x3 All PS #Crushing Grip - left hand IM#Sx5 IM#Sx5 IM#Tx3 IM#Tx3 IM#1x3 IM#1x3 IM#1x3 IM#1x3 IM#1x3 IM#1x3 IM#1x3 All PS #Lat pull down - Fat Gripz 65 x 8 75 x 8 80 x 8 #Lat pull down 85 x 8 #Dumbbell fly 10 x 8 10 x 8 10 x 8 #Dumbbell Row 40 x 8 40 x 8 40 x 8 #Rolling Thunder - Laine Snook 6 week cycle 23.5 x 3 28.5 x 3 33.5 x 3 36 x 10 (70%1RM) 36 x 10 36 x 10 #Block pinch (4cm) 18 19.5 right 15.5 x 5 right 15.5 x 3 left Just came back from two week holiday from Curacao. Press was terrible. Made some volume with the grippers and the RT, felt good. Edited June 16, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Grind Posted June 18, 2015 Author Share Posted June 18, 2015 #Seated db press 22 x 8 28 x 8 32 x 8 36 x 4 PR #Lat pull down - Fat Gripz 65 x 8 75 x 8 80 x 8 #Lat pull down 85 x 8 #leg curl 59 x 8 68 x 8 77 x 8 86 x 8 #Leg extension 90 x 8 100 x 8 110 x 8 120 x 8 #Rolling Thunder - Laine Snook 6 week cycle / week 1.2 23.5 x 3 28.5 x 3 33.5 x 3 37 x 10 37 x 10 37 x 10 RT cycle is going to be hell I expect. :o Quote Link to comment Share on other sites More sharing options...
Royz Posted June 18, 2015 Share Posted June 18, 2015 #Rolling Thunder - Laine Snook 6 week cycle / week 1.2 23.5 x 3 28.5 x 3 33.5 x 3 37 x 10 37 x 10 37 x 10 RT cycle is going to be hell I expect. :o What's the plan with this RT cycle? Quote Link to comment Share on other sites More sharing options...
Grind Posted June 18, 2015 Author Share Posted June 18, 2015 Getting a stronger RT and increase thumb strength. The plan is 3x a week 3x10 reps starting with 70%1RM. Increase the weight when you get confident and feel you can add some weight. These will be small, about 0,5/1kg max par training. Hope to make some good reps at the end of the cycle with my current max (51kg). Part of the program is building thumb mass with a telegraph key or thumb screws/vulcan. I'm ordering these from David Horne. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 18, 2015 Share Posted June 18, 2015 The plan is 3x a week 3x10 reps starting with 70%1RM. I see... 3x a week seems like a lot to me. Even if you're just using 70%, but I will follow your progress with interest. Are you using your own home made RT? I think it's safe to say that thing is probably harder than the real RT, because yours will spin better. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 18, 2015 Author Share Posted June 18, 2015 Yeah I have no other RT. Do you, Bob or Geralt have a IM RT? Curios to compare these. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 18, 2015 Share Posted June 18, 2015 I have one and Bob too I think. The problem is that the real RT gets clogged up with chalk which interfers with the spinning. The more clogged up it gets, the easier it will be. 1 Quote Link to comment Share on other sites More sharing options...
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