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Newbie Beginning Program


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#1 OFFLINE   wojo

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Posted 03 September 2011 - 08:35 PM

I only started dedicated grip workouts three weeks ago and I only have about 9 total grip workouts under my belt, but I feel like I've already made significant progress in terms of creating a dedicated space in my garage for my grip work and building/accumulating enough grip tools to allow enough variety in my workouts while I continue to collect more stuff.

Most of my workouts to date have been about trying different exercises for the first time and getting an idea what my starting strength levels are, so I haven't been following any type of real program or doing much volume per se. I've looked at the workouts that I've done and along with all of my research, I think I've come up with a well-rounded basic program for myself to follow and to build from going forward.


General Principles
  • Choose 5 exercises per workout, one from each of the 5 categories below
  • Don't perform the same exercise more than two workouts in a row to guard against accomodation
  • Always work the grip category exercises in a different sequence in your workout to guard against accomodation
  • Generally perform 3-5 sets per exercise, reps will vary
  • Try to improve in either weight, reps or time from one workout to the next for each particular exercise
  • Perform 3 dedicated grip workouts per week, but a minimum of two if a rest day is otherwise needed
Categories
  • Crushing Grip (grippers, grip machine)
  • Static or Dynamic Pinching (SH or DH plate pinches, pinch blocks, pony clamps, TTK)
  • Open Hand (rolling thunder, thich bars, block weights)
  • Forearm (leveraging, wrist roller, wrist curls)
  • Extensors (rubber bands, sand bucket)

I probably won't be posting many updates here...I'll be doing that on my blog (listed in my sig). However, I really welcome any suggestions or comments you have on what I've outlined...thanks!

#2 OFFLINE   RichAZ

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Posted 03 September 2011 - 10:01 PM

Looks good but you forgot how often, as in how many times a week. one or two times seems the norm or three if you recover well.

#3 OFFLINE   wojo

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Posted 04 September 2011 - 11:28 AM

Looks good but you forgot how often, as in how many times a week. one or two times seems the norm or three if you recover well.


It's in there under the general principles....I'm shooting for 3x per week...but no less than 2x per week. Of course if I feel I need the extra rest, I'll take it in lieu of over-training.

#4 OFFLINE   wojo

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Posted 06 September 2011 - 06:40 PM

The tendonitis in my right elbow subsided enough that I was able to work both hands today and ended having a really good workout. I closed my "choked to parallel COC #2.5" once this past Saturday with my left hand (first time I ever tried choked work), but failed to close it all the way on my second attempt. Today, I worked up to three singles with the choked #2.5 in each hand, fully closed each attempt and held each attempt closed for 5 seconds before slowly releasing. That's definite progress, so I'm pretty psyched!

Today is also the first time following my new program outlined above and for the first time it felt like I was actually doing a real workout instead of just going into the garage to test my strength on a few movements. It felt like I was doing the right number of exercises with a sufficient volume.

Off to ice my elbow again...
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#5 OFFLINE   Big T

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Posted 09 September 2011 - 04:29 PM

The tendonitis in my right elbow subsided enough that I was able to work both hands today and ended having a really good workout. I closed my "choked to parallel COC #2.5" once this past Saturday with my left hand (first time I ever tried choked work), but failed to close it all the way on my second attempt. Today, I worked up to three singles with the choked #2.5 in each hand, fully closed each attempt and held each attempt closed for 5 seconds before slowly releasing. That's definite progress, so I'm pretty psyched!

Today is also the first time following my new program outlined above and for the first time it felt like I was actually doing a real workout instead of just going into the garage to test my strength on a few movements. It felt like I was doing the right number of exercises with a sufficient volume.

Off to ice my elbow again...



Good luck on your goals, like reading your log...don't forget those extensors when elbow pain hangs around

#6 OFFLINE   wojo

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Posted 17 September 2011 - 09:20 PM

Took some video of today's workout.....Five 10lb Plate Pinch....Two 35lb Plate Pinch....42.5lb Hex Block Lift. I'm really happy with the progress I'm making....slow and steady.


Edited by wojo, 17 September 2011 - 09:28 PM.

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#7 ONLINE   Chez

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Posted 18 September 2011 - 04:26 PM

Great training video. love the music and video editing. keep up the hard work.

#8 OFFLINE   wojo

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Posted 18 September 2011 - 05:20 PM

Thanks Big T....I always finish my workouts with extensor work in a sand bucket or with the IM Expand your Hand Bands.

Thanks Chez....best of luck on your CCS #3 goal!

#9 OFFLINE   John Eaton

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Posted 19 September 2011 - 04:26 PM

Based on your video, you would have a ball with all the grip toys in my garage.

#10 OFFLINE   wojo

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Posted 19 September 2011 - 05:05 PM

Based on your video, you would have a ball with all the grip toys in my garage.


I'd love to take you up on that one day....I've gotten pretty addicted in a short period of time! I just picked up a 90lb hex dumbbell today, so I'll be cutting the handles off tomorrow and trying to lift a 45lb hex block for the first time tomorrow night.

#11 OFFLINE   wojo

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Posted 20 September 2011 - 06:07 PM

I picked up a 90lb dumbbell yesterday through Craigslist, so I took it to work today to get the handle cut off. I'm happy to have lifted them, let alone clean them! To be honest, I think they were easier to lift than the 42.5lb York Hex I bought from someone on the Gripboard. When I lifted the 42.5 the other day, it never occurred to me to try and clean it.


Edited by wojo, 20 September 2011 - 06:09 PM.


#12 OFFLINE   Big T

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Posted 21 September 2011 - 02:39 PM

I picked up a 90lb dumbbell yesterday through Craigslist, so I took it to work today to get the handle cut off. I'm happy to have lifted them, let alone clean them! To be honest, I think they were easier to lift than the 42.5lb York Hex I bought from someone on the Gripboard. When I lifted the 42.5 the other day, it never occurred to me to try and clean it.

http://www.youtube.com/watch?v=QsjRGRdxaXg



congrats on the 45 clean

#13 OFFLINE   wojo

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Posted 27 September 2011 - 06:27 PM



#14 OFFLINE   wojo

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Posted 01 October 2011 - 07:41 PM

I made a bunch of attempts with my 50lb hex block weight and lifted it again today with my left hand and although I got some air with my right, I still couldn't stand up any distance with it. I'm just confused, because my right hand is my dominant hand...?

Anyway, after all the block weight attempts I moved on to grippers and I was literally just a hair away from closing my CoC #2.5 with each hand....and with a relatively wide set at that....I may have actually closed it with my right for a moment....I'm so psyched...I'm sure I could've closed it today if I didn't do all the block weight work first. I've already choked my #3 to parallel, so I'll start working on that next workout.

There's still three months left in 2011, and for the first time I feel like closing the #3 is not some sort of pipe dream, but a goal that is achievable with hard work and patience.

#15 ONLINE   Chez

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Posted 01 October 2011 - 08:35 PM

You can definitely close the #3 before the year is over man. Great work on the 2.5. Keep working hard and the #3 will come.

#16 OFFLINE   wojo

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Posted 02 October 2011 - 05:54 AM

Thanks for encouragement Chez! Do you remember about how long it took for you to go from first closing the 2.5 to first closing the 3?

#17 ONLINE   Chez

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Posted 02 October 2011 - 10:27 AM

I'm not sure how long the first time I did it 3 years ago but I reviewed my workout log and it took me 5 weeks from when I started training this time. 3 weeks in the training log plus I trained for 2 weeks before I started posting on the board. I'm on a regular training routine so it was definitely a lot faster this time. Even though it can get expensive, I think having grippers of varying strengths really helps. My RB240, BBGM, GNC 250 and Vulcan V2 all helped me close the gap and kept me motivated.

#18 OFFLINE   wojo

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Posted 02 October 2011 - 03:16 PM

Cool, I actually ordered a Vulcan V2 today and I'm probably going to order an RB240 sometime soon as something to shoot for on the way to the #3.

#19 OFFLINE   wojo

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Posted 04 October 2011 - 05:03 PM

Not my very first CoC #2.5 close..but the best one I could get on camera...


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#20 OFFLINE   wojo

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Posted 11 October 2011 - 04:18 PM

I received my very first York Blob in the mail today! It didn't come in time for my workout today, but it's taken its rightful place in my garage and I look forward to taking on this challenge!

It was sold to me as an original York Blob with original paint. The paint is black and looks original, not spray painted. It weighs in at 51.4 pounds and the sides look virtually identical as far as slope is concerned, but I guess one side must be "flatter" because it must be a 2nd generation Blob.

I have lots of work to do.....