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Quest For Gripstrength Starting With Gripper #3


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#701 OFFLINE   PeterSweden

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Posted 24 February 2014 - 01:31 PM

Technique is always important, especially in deadlifting.

I really like the "so you think you can deadlift"series on youtube.

There are so u think u can squat and bench too.

When my back was under controll (i hurt it when I was 16 and it still bothers me on and off) I started deadlifting.

I warmed up, lowered the reps as the weight got heaver and than I took a weight between 85-95% of 1rm and I did an all out set til failure.

That was it.

Deadlifted every other week.

Went from 170kg 1rm my first ever session to 240kg 1rm in 6 months.

So the program worked well.

I could never deadlift every week. It took 2 weeks to recover.. you might wanna try that if 531 doesnt work for ye :)


Edited by PeterSweden, 24 February 2014 - 01:32 PM.

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#702 OFFLINE   Geralt

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Posted 24 February 2014 - 02:29 PM

Thnx bro for the reply.

#703 ONLINE   Anthony C.

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Posted 28 February 2014 - 05:11 AM

Hey man, i didn't want to hijack roy's journal but just wanted to say, close grip decline bench is awesome for triceps, if you can get a spotter. Hits them like dips, without killing the shoulders

#704 OFFLINE   Geralt

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Posted 01 March 2014 - 01:20 PM

Hey man, i didn't want to hijack roy's journal but just wanted to say, close grip decline bench is awesome for triceps, if you can get a spotter. Hits them like dips, without killing the shoulders

Thnx for the input, appreciate it. I don't have spotter, since I always train alone. When I do close grip bench (which I haven't done for a while now) I do it with an EZ bar however and with Fatgripz Extreme attached to the handles, that kills the triceps very well  :)  Decline close grip sounds good however, I can understand the unracking will be a problem when alone. 



#705 OFFLINE   Geralt

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Posted 02 March 2014 - 05:24 AM

today's training so-so. 

 

No special earth shattering stuff with grippers. I've done a max attempt on DL and SQ earlier this week and did physical work yesterday all day so I was really pooped at the end of the day. So I expected not to be on top of my game. That said, I still got lots of nice #3 closes, also with 1.5" blocksets after doing MMS work. It's all settling in. 

 

Not much to tell really, I've made up a good template to continue with the basic strengthtraining in a way that I think works nicely around my grippertraining, in which I need a relatively recovered CNS. Grippers are and remain strange beasts to work with.



#706 OFFLINE   Geralt

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Posted 03 March 2014 - 12:42 PM

Chinups 3 x 4 (dead hang with explosive pulling up)

Barbell loaded on one side, barbell rows by attaching a chain to the weighted side, unloaded side in the corner of the wall. 

Progressive loading up to 65 kg, 4 x 10 as strict as possible. 

Dumbbellrows 3 x 8 20 kg; 

 

Legraises 3 x 10. 

 

forgot the mention I did squats yesterday, 75 % of 1rm. 


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#707 OFFLINE   Joefrey

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Posted 05 March 2014 - 12:57 PM

Just keep up the hard work my friend !


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#708 OFFLINE   Geralt

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Posted 05 March 2014 - 02:24 PM

Thnx Joefrey! I want to be able to CCS #3's in the higher range. Progress is slow but going forward. Just a little bit of time.

#709 OFFLINE   Geralt

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Posted 08 March 2014 - 04:19 AM

Busy week with the kid's birthday, other stuff and so on. I can notice that in my body, I'm feeling tired. 

 

Tried grippers yesterday but they didn't feel right. Had a good night rest but today also no cigar. 

Missed all CCS #3 attempts, even my 149 lbs one. The misses were not big at all, but they missed nonetheless. 

Did some Ghp7 work, all singles @25mm blockset. 

At some point I could get frustrated about that but not today. I just feel my body isn't on topstrength. In combination with daily life it's 

too much. Next week will be less busy and I will do light gripperwork than. Week after that I will try CCS again. I am going to hammer CCS work more

and concentrate on that. I am strong enough to pull them off but unfortunately I cannot put my daily life with kids, work and all on hold to recover like I should.  



#710 OFFLINE   PeterSweden

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Posted 08 March 2014 - 05:54 AM

Life gets in the way of training, I know, it sucks!



#711 OFFLINE   Geralt

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Posted 08 March 2014 - 05:58 AM

Life gets in the way of training, I know, it sucks!

Yeah man. On the other hand, training should enhance our lives and not be our lifes, but it would be nice to not have to plow through busy weeks when trying to improve on strength now and than  :)

 

That said:

 

While sitting in the sun today after training, I decided to change my gripwork a bit. I am going to do grippers from now on every two weeks. I try to keep the Saturdays for that, since those are days i don't need to rush into my workouts. So that means I am going to focus on CCS work with grippers mainly because I know I have that power. The other week I will do other gripwork with thickbar, pinch, gripmachine, leverwork, wrists etc.

So no dramatic changes and I am not going to throw in everything but the kitchensink anymore. It's just a recovery thing I need to figure out. Upping the volume, even with lighter grippers isn't the solution here. This will work out just fine I think.


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#712 OFFLINE   Geralt

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Posted 10 March 2014 - 07:21 AM

Workout in the middle of the day works much better by far.

 

DL conv. 6 x 60kg, 5 x 100kg, 5 x 130kg, 3 x 2 x 160kg.

Switched to sumo, first time doing this, but it felt quite nice!  Sumo: 4 x 10 @110kg. 

I think I can handle much more weight this way, but it's too early for that, need to work my technique first.

 

Chin-ups from dead hang @ bw 4 x 4 as explosive as possible; (bw around 105kg)

No rows, my right elbow complains a little bit (old injury) and rows tend to aggrevate that. No problem, did some light volume for biceps and

arms were toasted.

 

Abs en leverwork for the wrists with dumbbell loaded on one side, working in all directions.

 

Wednesday if my work allows it squats and shoulders.



#713 OFFLINE   Geralt

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Posted 15 March 2014 - 06:25 AM

The sumo work last monday has got my back sore for days this week. So kept other legwork light this week. Good choice to push DL work back to once per two weeks. I didn't plan to do gripperwork today, but I still keep testing every session what feels right. I go with the flow. I felt strong in the close with grippers however, which felt so good that I turned this session into a heavy negative session, a thing I rarely do anymore. 

 

* Thoroughly warming up with leverwork for wrists; 

* Forcing the 4 closed and keeping it closed as far as possible and than smoothly letting it out, without resisting too much x 2; 

* IM#3.5 the same, got it pretty far without assistance. Nice. Compared to my 176lbs Ghp8 this gripper feels tougher in the close, wouldn't be surprised if it      

  would come out at around 180lbs. 

* Choked mentioned Ghp8; closed! Pr

* Many negative #3.5 attempts. 

* Still managed to close my heaviest #3 (but just) from MMS afterwards which surprised me. 

 

Brushed off my secret weapon to work with while resting up but when I was finished with the tsg's I felt I had done enough for the extreme heavy stuff. 

Did some full ROM work with my plateloader (100 kg) 

Increased weight on leverwork; 

Wristcurl holds with dumbbell with Fatgripz Extreme; 

 

I am not doing this frequently but this gave my hands a nice kick in the butt. After every negative performed I did rubberband stretches for my extensors. 

 

Left hand is coming along nicely btw, did MM2 replica holds. Still can feel the remains of my tennis elbow however so got to keep this under control. 


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#714 OFFLINE   Royz

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Posted 15 March 2014 - 01:54 PM

The sumo work last monday has got my back sore for days this week. So kept other legwork light this week. Good choice to push DL work back to once per two weeks. I didn't plan to do gripperwork today, but I still keep testing every session what feels right. I go with the flow. I felt strong in the close with grippers however, which felt so good that I turned this session into a heavy negative session, a thing I rarely do anymore. 

 

* Thoroughly warming up with leverwork for wrists; 

* Forcing the 4 closed and keeping it closed as far as possible and than smoothly letting it out, without resisting too much x 2; 

* IM#3.5 the same, got it pretty far without assistance. Nice. Compared to my 176lbs Ghp8 this gripper feels tougher in the close, wouldn't be surprised if it      

  would come out at around 180lbs. 

* Choked mentioned Ghp8; closed! Pr

* Many negative #3.5 attempts. 

* Still managed to close my heaviest #3 (but just) from MMS afterwards which surprised me. 

 

Brushed off my secret weapon to work with while resting up but when I was finished with the tsg's I felt I had done enough for the extreme heavy stuff. 

Did some full ROM work with my plateloader (100 kg) 

Increased weight on leverwork; 

Wristcurl holds with dumbbell with Fatgripz Extreme; 

 

I am not doing this frequently but this gave my hands a nice kick in the butt. After every negative performed I did rubberband stretches for my extensors. 

 

Left hand is coming along nicely btw, did MM2 replica holds. Still can feel the remains of my tennis elbow however so got to keep this under control. 

 

Intense workout! Nice.

 

Where did you buy the plateloader and the secret weapon Geralt?



#715 OFFLINE   Geralt

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Posted 16 March 2014 - 05:20 AM

 

The sumo work last monday has got my back sore for days this week. So kept other legwork light this week. Good choice to push DL work back to once per two weeks. I didn't plan to do gripperwork today, but I still keep testing every session what feels right. I go with the flow. I felt strong in the close with grippers however, which felt so good that I turned this session into a heavy negative session, a thing I rarely do anymore. 

 

* Thoroughly warming up with leverwork for wrists; 

* Forcing the 4 closed and keeping it closed as far as possible and than smoothly letting it out, without resisting too much x 2; 

* IM#3.5 the same, got it pretty far without assistance. Nice. Compared to my 176lbs Ghp8 this gripper feels tougher in the close, wouldn't be surprised if it      

  would come out at around 180lbs. 

* Choked mentioned Ghp8; closed! Pr

* Many negative #3.5 attempts. 

* Still managed to close my heaviest #3 (but just) from MMS afterwards which surprised me. 

 

Brushed off my secret weapon to work with while resting up but when I was finished with the tsg's I felt I had done enough for the extreme heavy stuff. 

Did some full ROM work with my plateloader (100 kg) 

Increased weight on leverwork; 

Wristcurl holds with dumbbell with Fatgripz Extreme; 

 

I am not doing this frequently but this gave my hands a nice kick in the butt. After every negative performed I did rubberband stretches for my extensors. 

 

Left hand is coming along nicely btw, did MM2 replica holds. Still can feel the remains of my tennis elbow however so got to keep this under control. 

 

Intense workout! Nice.

 

Where did you buy the plateloader and the secret weapon Geralt?

 

They were al homemade Roy, sent you a PM through Gmail. 



#716 OFFLINE   1stCoC

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Posted 16 March 2014 - 06:26 AM

Sometimes a step back gets you two steps forward. Back off the negatives and partials . Full range, good stretching an rehab, if You want to close the three practice on the form and timing with the card. Don't fool yourself into an overuse injury or failure. Stimulate, don't annilahilate your hands.
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#717 OFFLINE   Geralt

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Posted 16 March 2014 - 07:20 AM

Sometimes a step back gets you two steps forward. Back off the negatives and partials . Full range, good stretching an rehab, if You want to close the three practice on the form and timing with the card. Don't fool yourself into an overuse injury or failure. Stimulate, don't annilahilate your hands.

Thank you mr. Sorin, appreciate very much you read my log. When I began using grippers I really overdid it, throwing everything in but the kitchensink. I did a lot of negatives and overtrained in volume. Took me quite some time to learn how my body reacts and began lifting weights also, which I had never done seriously. I rarely use negatives anymore but felt like my hands could take a beating yesterday. This is not something I plan to do frequently. Sometimes I just need a kickstart for getting myself over a plateau for 170lbs+ gripper. Been plowing away for a long time now at this and hope to certify this year if everything goes well.  I could have went for the cert last year when I was really peaking in october but I didn't...Maybe I am just being hard on myself but I do not want to waste peoples time calling the cert in when it's a gamble for me.

 

With grippers it's easy to get frustrated sometimes for me. Strength comes in waves, doing stepbacks a lot. I am catching up however. 

 

The card needs practise indeed, I want to be at consistent 3.3 / 3.4 level for settling the CCS in. It's a mental thing....



#718 OFFLINE   Geralt

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Posted 18 March 2014 - 01:31 PM

A bit bothered by a light comeback of radial tunnel syndrome which I am massaging out of the way (no, not because of the negatives, I had it earlier and it's because of more heavy arm work). 

 

Taking it easy this week.

 

Yesterday:  

Stretching and deep tissue massage, light thumbwork; 

 

Tonight: 

Squats (light) 10 x 55kg, 8 x 75kg, 8 x 100kg, 5 x 100kg as explosive as possible; 10 x 85kg. Somehow although I can squat heavier, backsquats still         remain a drill I truly dislike. Simply because I am not good at it haha yeah I suck, but hey  :santa:

 

Pushups with pushupstands @ bw (105kg / 230 lbs) 4 x 10, pushups fairly close to each other so hitting the triceps harder. Slowly down, explosive up.

Ab wheel roll outs. Yeah they suck also :) 

 

Rest of this week more resting up.                                



#719 OFFLINE   Geralt

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Posted 22 March 2014 - 01:45 PM

Woke up this morning with a light headache. Still went in with the grippers but failed two #3 ccs attempts. Called it quits at that point. 

Tonight after dinner did a short warmup and got in a couple of closes with my Elite (@169 lbs). So that's something I can live with. 



#720 OFFLINE   Geralt

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Posted 04 April 2014 - 09:18 AM

Still doing my training but didn't feel like posting lately. Have been cutting back in 'heavy' training and going on a more biofeedback approach. When I have energy, I train. I do this for fun and last months I was pushing myself to hard. Had to drag myself out of bed every morning. That says something I guess. 

So, I train but more all over body and not to heavily focused on specific targets. That said, I still keep my eye out on certain lifts but everything comes more natural now. 

 

Bought some bending material from David Horne to see where I am at this point, but I still concentrate my effort more on grippers before diving into bending. 

I am taking more and more rest in between gripper workouts. Feels better. 




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