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Quest For Gripstrength Starting With Gripper #3


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#721 OFFLINE   Geralt

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Posted 06 April 2014 - 06:40 AM

Splitting training up in CCS work with the Vulcan and MMS work with TSG's. 

That way CCS works my sweep much better and the heavy MMS work will go to once per two weeks. This is a good spread. 

 

Today: Warmup up to #3 wider set than parallel. 

            1 x level 13 CCS close;

            2 x level 14 CCS close (singles); 

            3 x level 15 CCS, missed the 3rd by a little bit. Got my wife to film it since I needed my concentration on the close but due to fatigue the handle started                                          to slip. 

 

            1 x MM2 replica 1.5" block set. Close/just missed, couldn't tell. Hands were getting tired. Wide sets are demanding for me. 

 

Wristwork for extensors, standing with light barbell; 

thumbwork with David Horne's thumbscrews, holds with Vulcan and orange spring. 



#722 OFFLINE   Geralt

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Posted 06 April 2014 - 07:18 AM

A short vid I made. Did most work without filming however.

https://www.youtube....eature=youtu.be



#723 OFFLINE   Royz

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Posted 07 April 2014 - 01:26 AM

Nice work! Makes me wish I could start doing grippers again. ... stupid elbow.


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#724 OFFLINE   Geralt

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Posted 10 April 2014 - 12:28 PM

Tuesday: Close grip benchpress with thickbar; 

                Skullcrushers with EZ bar; 

                One handed tricep pulldowns with thick towel attached. 

                Ab wheel and legraises. 

                Thumbwork with thumbscrews attached on Vulcan with orange spring. 

 

Tonight:  Lots of sets barbell rows, got reminded of this exc. by the videos of Paul Savage and it works and feels great. My right arm has   a little bit aggravated lowerarm/elbow which I can feel when flexing my bicep. It's an old problem and I need to be careful with it.              

It doesn't affect my griptraining however. 

 

Thumbwork with Vulcan and thumbscrews. 


Edited by Geralt, 10 April 2014 - 12:31 PM.


#725 OFFLINE   Geralt

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Posted 12 April 2014 - 07:59 AM

Did a lot of work around the house today but still wanted to do some gripperwork, since tomorrow I won't have time for that. One of the harder things to do is still leaving them grippers alone for a week. 

 

Note to myself: Did a lot of pushing exc. this week and also today I did shoulderpresses for firing up the CNS. I am rediscovering the Vulcan gripper and

I noticed immediately when I got to the heavier sets that the combination kills my setting strength. With tsg's maybe not so much but the Vulcan is a beast to set.

 

After warming up:

 

Ghp7 @ 155 lbs MMS close; 

Ghp8 @ 176lbs deep set closed (PR so to speak of); 

Vulcan level 18 deep set closed, could have been a better close but I fumbled around with the set. Complete challenge for me. Need to work on that; 

BBE @ 169 lbs deep set and hold for time (5 secs. at least, can't tell because of the intensity I squeezed with); 

IM#3 few closes. 

 

My strength quickly depleted but I think that's because of the other work I did today. 

 

 

 

 

 

 



#726 OFFLINE   Geralt

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Posted 16 April 2014 - 01:18 PM

Did an extra gripperworkout with light squats last Sunday, did some nice tsg work, Vulcan was depleted after that day before's session. 

 

Monday April 14th:  Pulling work, chinups, standing barbell rows and plate curls. 

 

Tonight: Pushing work, narrowgrip benchpress lying tricepextensions and squats. Gripper IM#1 some speedcloses CCS. 3 x 3. 



#727 OFFLINE   Geralt

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Posted 20 April 2014 - 12:58 PM

Took some quality time today for training, since we had absolutely no plans today. Prove the best training days for me, no watching on the clock etc. 

Ended up training for almost 3 hours (just took my sweet time for everything).

 

Core of my training:

 

Grippers (after warming up, up till IM#3) :

3 x 1 Deep set attempts on IM#3.5, all missed but the gap is getting smaller and smaller:

35 attempt
 
2 x 1 Ghp8 attempts:
ghp8 attempt
 
The Ghp8 is rated @ 176lbs, the 3.5 is a little bit harder in the close so I guestimate it around 178 - 180 lbs. 
Despite having do no closes this is necessary effort for working up to higher grippers. Felt strong in the crush. 
 
BBE @ 169lbs 1 x 1 closed; 
 
Several Ghp7 (155 lbs) and IM#3 closes from blockset (25mm / 20 mm). 
In between the Ghp7 and #3 closes I performed gripmachine work at 5 cm / 50mm/ 1,9 inch handlewidth @ 100 kg. 
This fatigued the crush of course very fast but made the sweep for the grippers feel very easy. 
 
Open handstrength
Several dumbbell lifts with Fatgripz Extreme, up till 53 kg and holds with lighter weight. The FG open up a little on the handle so it's a solid thickhandle like this. 
 
Wrists
Several standing wristcurls both flexors and extensors. 
Leverwork; 
Plate curls, managed one sloppy 15kg plate curl but was to tired for that. Several sets with 10kg. I don't have the right plates for this. 
Going to look for a solution since I like them very much. 
 
Also standing overhead presses with 65, 60 and 50 kg. These felt great, although 65 kg is my max now. Shoulders are also a weak point so step by step it's getting better. The less I do the better it seems to get. 
 
In a nutshell.  :) 
 

 


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#728 OFFLINE   Anthony C.

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Posted 20 April 2014 - 01:30 PM

Damn geralt, you are awful close on the ghp 8 and 3.5. I personally think you're ready for 3 cert right now.

I noticed you said you deep set them. Got any tips for setting strength? That's definitely my weakness.

#729 OFFLINE   Chez

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Posted 20 April 2014 - 10:28 PM

Very close attempts Geralt. Those grippers will go down soon. Keep working hard. 



#730 OFFLINE   Geralt

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Posted 21 April 2014 - 03:34 AM

Damn geralt, you are awful close on the ghp 8 and 3.5. I personally think you're ready for 3 cert right now.

I noticed you said you deep set them. Got any tips for setting strength? That's definitely my weakness.

 

Well, setting these grippers is also a hard task for me. Best things to keep an eye on for a good set in my experience is keeping the dogleg in place, so a solid thumbbase will come in handy and an explosive 'pressing in' of the other handle, combined with solid 'fingerwalking'. Setting just takes practise. I am still a believer for myself in choked gripperwork, because setting a hard gripper and put effort in the close are two different things. I am putting a choker now around my Ghp8 and IM#3.5 because I miss them by just a small bit. The set I practise with the Vulcan. Above level 16 this thing is a real pain in the neck to close, but it will pay you back in long term. And gripmachine work can do it. In the end, there are some many things that can prove beneficial, just as long as you keep at and not stray from your chosen path.  :)  Btw, when you see David Horne setting a big gripper and Steve Gardener, they pull the handle in because they keep the gripper in a different angle. For me that's an awkward position, but no hurt in trying everything. Maybe you can look that technique up and maybe it feels better for you. 

 

I am working on getting ready for the cert also  :chris:  but as I said before, I don't want to waste everybody's time by going for the cert when it's a 'maybe I can do it' attempt. I want it to be a mathematical certainty when I go for the cert.

 

Very close attempts Geralt. Those grippers will go down soon. Keep working hard. 

 

Thnx Chez, the other week I actually closed the Ghp8 from deep set. However I missed it yesterday because of the IM3.5 attempts. Two or more hard attempts mostly take away the sharpness for my 'top closes'. 


Edited by Geralt, 21 April 2014 - 03:34 AM.


#731 OFFLINE   1stCoC

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Posted 21 April 2014 - 06:12 AM

Gerald, just a thought. You seem like you are aggressive in your training.... fine ,but you mention of elbows ,and tennis type elbow problem stem from overuse stress by the leverage exercises you listed in your workout. Those exact things that I did in my earlier years wrecked my elbows. Please consider perhaps less grinding exercises.
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#732 OFFLINE   Geralt

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Posted 21 April 2014 - 09:21 AM

Gerald, just a thought. You seem like you are aggressive in your training.... fine ,but you mention of elbows ,and tennis type elbow problem stem from overuse stress by the leverage exercises you listed in your workout. Those exact things that I did in my earlier years wrecked my elbows. Please consider perhaps less grinding exercises.

Thank you for the reply Richard, well received. You are right on the aggressive part, I take my training serious. That said, I have indeed grinded out workouts which caused injuries. I know what causes some problems to show up now and than. It's difficult to continue making progress with certain training regimen, so sometime I need to trigger myself with more aggressive/harder workouts to push progress over that bump. This is not something I keep on doing. Mostly when in a good flow I train dropsets or multiple reps with semi hard grippers.  

 

For guys who read this log: these are my biggest injury errors:

 

- Lots of (weighted) pullups in greasing the groove, this injury keeps playing up now and then and took the longest period to heal, as in     years; 

- Negatives with secret weapon; 

- Training thickbar on everything. For my body thickbartraining is good, only in static holds and lifts. So not with curls etc. to stressful    

   on the joints and tendons. 


Edited by Geralt, 21 April 2014 - 09:24 AM.


#733 OFFLINE   slazbob

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Posted 21 April 2014 - 10:57 AM

Injuries and pesky pain is the down side of what we do. Do your best to stay healthy.
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#734 OFFLINE   Anthony C.

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Posted 21 April 2014 - 03:39 PM

Thank you for the advice on setting dude. I've been messaging people and just trying to gather what info i can on the matter. Just got a vulcan and man that baby is tough. As for the injuries, i too realized i can't do thick bar for everything. I try to really limit what i use the fat gripz on and go for quality now.
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#735 OFFLINE   Geralt

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Posted Yesterday, 01:03 AM

Did some DL work yesterday evening since a long time. 

 

Started off with high rackpulls, up to 507 lbs. 

Than switched to regular DL work and some Sumo, just for the feel. Ended up with 170 kg / 375 lbs. I am weak in the start, so that's my focus. 

However, I don't want the DL work to interfere with my grippers so I need to look when and how I am going to do my DL sessions again. 

 

That said, I ordered a new #3 last week from CPW. I asked Matt to rate it but put some tape of the rating tag so that I don't see it. 

Going to see where I am CCS wise with this gripper. When I can CCS it I am going to set things in motion for the certification. Going to take a good 

rest when it arrives before attempting the test 'cert'. 


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