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Quest For Gripstrength Starting With Gripper #3


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#881 OFFLINE   Jörg Keilbach

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Posted 05 October 2014 - 04:38 AM

I think beyond the range training is the most Important tool!
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#882 OFFLINE   Geralt

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Posted 07 October 2014 - 09:17 AM

Abs (plank and some variations) yesterday, somehow I didn't got the right groove. Was a bit shaky.

 

Today short one because of work. 

 

Trapbar DL Gradually working up to 4 x 175 kg (had more in the tank). After that increased the reps as the weight went lower. 

Squats, up to 100 kg several sets. 

Narrow grip bench several sets up to 90 kg. 

 

Arms are still aching from 100 rep curls last Saturday, although it's getting better. So not to much pulling and stuff. 

 

Nothing special, just doing work. 


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#883 OFFLINE   Geralt

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Posted 10 October 2014 - 06:54 AM

Did some testing of grippers besides working @ home today. I wasn't exactly in the right drive. I have some work to do this weekend so I wanted to just do some testing. 

I am figuring out if this routine is working for me by testing once per month. So that's one testing session and three volume sessions. 

 

I noticed that I had lost a little bit top strength in the 160 plus grippers. On the other hand, maybe I was expecting to much that I could blockset my 169lbs Elite all of a sudden. 

Normally I used some momentum for closing this one. After a few attempts I had lost most strength so attacking my 162 lbs Elite also didn't go as planned. 

 

However, my #3's were absolutely destroyed. I can really grind those handles so I think this is good. Just need some time and stay consistent with this approach. It's a well known fact that when one doesn't work the bigger grippers that much that part goes back a little. I'll catch up. 

 

https://www.youtube....QE6zfc18qWgZW7Q


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#884 ONLINE   Chops

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Posted 10 October 2014 - 08:09 AM

WOW!!

 

Just watched some of your videos on youtube.  Very intense....

Your work will be rewarded! Keep it up.


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#885 OFFLINE   Geralt

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Posted 10 October 2014 - 12:55 PM

WOW!!

 

Just watched some of your videos on youtube.  Very intense....

Your work will be rewarded! Keep it up.

Thank you man. Persistence is da key! Grippers are unforgiving. 



#886 OFFLINE   Geralt

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Posted 11 October 2014 - 05:37 AM

Today some more gripperwork, since I haven't done enough for my feeling. It's just mental  :grin:

Ofcourse yesterday heavy grippers so topstrength wasn't there. 

 

- BBE holds (162rgc, enough since I want to keep the handles closed); 

- Timed holds with Ghp7 (155rgc); 

- Gripmachine work, full closes with 45kg working the hands separately. 

 

I filed my BBGM (137rgc), ramps up quite nicely. Good working gripper for the coming three weeks. 

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#887 OFFLINE   JoshW

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Posted 11 October 2014 - 07:52 AM

That is a nicely filed gripper. I am sort of jealous. Nice grip workout :grin:


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#888 OFFLINE   Geralt

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Posted 14 October 2014 - 11:19 AM

Yesterday evening, light cold, lots of caughing, still got a good workout in. 

 

- Trapbar

  - warming up sets; 

  - 2 x 10 @ 165kg; 

  - 1 x 5 @ 155 kg; 

 -  3 x 3 speed lifts. 

 

4 x 10 light squats atg; 

Supersetted with 24 kg kettlebell rows. 

 

Some kettlebell curls/wristwork. 



#889 OFFLINE   Anthony C.

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Posted 15 October 2014 - 02:04 PM

Loving the workouts you've been posting on here and facebook, Geralt.  It seems that you're less stressed and anxious now than you were before the cert attempt, and I think that combined with your new approach to training is going to be exactly what you need to kick you up to the next level.  Can't wait to see where you are a year from now!


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#890 OFFLINE   Geralt

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Posted 16 October 2014 - 02:02 AM

Loving the workouts you've been posting on here and facebook, Geralt.  It seems that you're less stressed and anxious now than you were before the cert attempt, and I think that combined with your new approach to training is going to be exactly what you need to kick you up to the next level.  Can't wait to see where you are a year from now!

Thanks Anthony! I am indeed less stressed. I have this nagging shoulder hurt that's holding me a bit back, but I am working on that. Gripwise I have more rest, that is very true. I am working more with my 'natural flow' now lol. I am a bit 'zen'.  :flowers:


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#891 OFFLINE   Geralt

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Posted 17 October 2014 - 01:01 PM

Grippers (15 sets total) 

 

Right hand IM#3 (144 lbs) 39 closes 20mm blockset; 

Left hand IM#2.5 (filed, unrated) 32 closes 20mm blockset. 

 

After that a few overcrushes with my filed BBGM @137 lbs which I cheat closed, just for overcrushing BTR. 

Skin is burning, hands are wasted for grippers.  Still need to tape my grippers. My skin is adapting however. 

 

Pinchwork afterwards and some specific curl work for my right arm nag. 

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

 

Edit: The link may not work, third party background bullsh.t or whatever. Trying to sort it out but YT won't let me. I am starting to hate this medium for uploading. Next up claim from Greenpeace because you can hear the wind going through the leaves of my trees in the garden in the background  :chris:


Edited by Geralt, 17 October 2014 - 01:09 PM.

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#892 OFFLINE   Geralt

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Posted 20 October 2014 - 12:56 PM

Trapbar after warming up:

 

180kg 2 x 3; 

170kg 1 x 3; 

155kg 1 x 10; 

 

Strict shoulderpress: 3 x 10 @ 30 kg just for bloodflow, 1 x 13. 

A few other light things. 

 

I tweaked something in my right lower arm this weekend at some point, so I was careful not to f.. things up further. Thursday good sports massage. 



#893 OFFLINE   Geralt

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Posted 25 October 2014 - 11:25 AM

Went to a sport massager this week and he pinched some spots in my back and shoulder. Hope this helps a bit. My right arm is getting better with the painful spot but somehow my right lower arm is now starting to feel a little bit banged up. Can't pinpoint what's the reason for that since it began halfway this week and I haven't trained much this week. 

 

I am figuring out what works good for me in training and benching isn't one of them, I can do much more with shoulderpress and benching from the floor, so I am ditching my bench setup. It wasn't great to begin with, but it also saves a lot of space in my garage. I still have a pullup stations with dipbars, pushup stands etc, so enough ways to train chest when I want to. 

 

Gripper workout yesterday evening: 

I was going to do a volume session again with a 144lbs #3 but halfway through the session I felt repping didn't fire me up as it should so I progressed to single overcrushes with a filed IM#3. I am in this volume work a few weeks now and although it's only one session per week, it's a lot of reps per training so it's pretty heavy on the lower arms. 

 

I accidentally threw my write up paper in the bin so I have to write up from my head: 

 

R: IM#3 @ 144 lbs  25 blockset reps (20mm) + 5 overcrush attempts with filed IM#3; 

L: IM#2.5 (unrated but filed) 20 - 25 blockset reps, with a number of singles after this, also overcrushes. 

 

I have no clue why Youtube is so freakin irritating lately with uploading and publishing videos, I can see this video on my smartphone but on my laptop it won't play. 

https://www.youtube....QE6zfc18qWgZW7Q

 

Today: 

While cleaning up my garage I picked up my Ghp7 @ 155 and closed it, so after this heavy session of yesterday this is good. 

Also touch and go on my 162 Elite so know base strength is slowly rising (Normally after a good grippersession my hands are fried for grippers at least a day or two). 


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#894 OFFLINE   Geralt

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Posted 27 October 2014 - 12:02 PM

Squats, trying a new setup for feet stance. 4 x 8 @ 80kg. 

Lots of rotatorcuff work for shoulders; 

Seated shoulderpress with EZ bar for better wrist leverage working 4 x 8 @ 40 kg, shoulders were already pumped because of rotatorcuff but the work didn't hurt. That's what counts for me now. 

Shoulder raises with empty barbell. 

skull crushers for triceps 4 x 8. 

 

No deadlifting or any work this week that puts more stress on the grip/lowerarms, I need to give them a break. No pain with pinching or gripping itself but the soft tissue around my bones just hurts a bit. I wouldn't say tendinitis but I won't let it get to that point.