I was just curious how folks around here program their grip training and if they also program it around their barbell lifting, if they do other training aside from grip that is. I am curious as how others plan their training sessions, as I am one of those people who is always looking for better more efficient ways to improve strength. Also I think discussion of things like this are good for others to gain ideas or points of view in training.
After my back injury and time off, I have reconsidered how I train, both on the Barbell lifts with Wendler's 531 and in grip. I want to avoid injury long term so I have decided to do more of a well rounded grip training "routine" if you want to call it that. Thickbar (most important to me), pinch (second most) and grippers for crush strength on a regular basis. I figure if I can get my MM0 cert and close my #3 after rolling out of bed, without even cleaning the "sleep" out of my eyes and lift my blob after a handful of training sessions trying to, I should put more effort into these things and other aspects to see where my ceiling really is.
I am switching to training weights 3x a week using Wendler's 531 for powerlifting (though I don't compete in PL), which is really 351 with the first two weeks switched around, not going for more reps on any of the final work sets in place of some singles using your training max. I'll be limiting myself to one single on the 3 and 531 day, no singles on the 5 reps day and never going for "more reps". Using a Safety squat bar for my squats for the next 3 or so months, to strengthen my upper back and allow less wear and tear on my shoulders. I will also be using my 2" axle for my deadlifts using a significantly lower that 90% of my 1rm to start. My 1rm on the axle is 340, nothing big by any means so I am looking to see how using the 531 programming does for increasing that lift.
This is how I have decided to structure my grip training, at least for the next 30 days to see how I respond in terms of recovery day by day. I will be using a Mon/Wed/Fri schedule for my training.
Monday - squats + thickbar
Week 1 - Rolling Thunder, high rep training, adding 10lbs to this day every month e.g. 150# x10-13 then 160# x10-13 the next month etc
Week 2 - Horne adjustable thickbar, heavy single attempts followed by some timed holds or high rep lifts for finger strength.
Week 3 - Bosco Bell lifting (loading to a bench for reps and/or timed holds) and attempts on my Inch replica (when I get it)
Week 4 - rest, recover no grip training
Wednesday - bench + grippers + some wrist work (plate curls/levering)
Week 1 - Vulcan gripper for reps 3x5 (setsXreps), MMS, warm up then work up to a level I can do 5 reps on, repeat 2x
Week 2 - Torsion spring grippers, 10x1 (setsXreps) using a MMS focusing on close speed, #2, #2.5 grippers will be used for this as well as some BBGM grippers when I decide to order them from Cannon.
Week 3 - Torsion spring grippers, 4-6x1 (setsXreps) using a MMS focusing on closing and over crushing harder grippers with speed (will be using two #3 grippers, a GHP 7 and my not yet able to close 165 BB Elite)
Week 4 - No grip
Friday - axle deadlifts + pinch
Week 1 - blob work, this is deloader work for both hands, lifts with left (never more than 3-4 lifts for now), attempts at a lift with right hand
Week 2 - plate pinching, IM hub lifts, pinch block lifts/rows, nothing maximal here, just training pinch not testing it
Week 3 - blob work, more deloader work for warming up, 3x max lift and timed holds lefty, continue working on lifting right handed with my hitchhiker thumb.
Week 4 - no grip
Obviously with something like this, I am not going to go balls to the wall every session, or ANY session the first month, aside from my week 3 blob work and my week 3 thickbar training. I have done a lot of thickbar stuff over the last while, so I don't think the volume from the Axle deadlifts will affect me too much (thickbar does not affect my pinch which is why pinch was programmed with axle deads) and I don't think the over all grip volume will be too much either, since I will be starting this off nice and slow. Obviously my main focus is the thickbar and eventually lifting my Inch, which is why I programmed it this way, week 1 will hit the thumb real good with the Rolling Thunder reps, week two will be more for my fingers with the adjustable thickbar (this should be in the post this week so after some tests I will know where I stand with it) with week 3 being a sort of "peak" after my thumb and fingers have been hit a different way to attack the Inch dumbbell replica.
I am one of those guys who thinks about their training, some people like to say "you're over thinking it!" or "don't think just lift", well, if one doesn't think and consider certain things, or try different methods, rep ranges or anything else in their training I don't see how they could ever think to progress. I have made loads more progress "thinking" than I ever have just by doing a random mish mash of un planned "workouts" when it comes to grip. I respond better to a Pattonesque battle plan than an unorganized kamikaze attack.
My current plans may change if this proves to be too much for me, but if I take things slow and keep my focus on the thickbar, and take it easier on the second and third aspects which to me are important just not as important, I believe this will make me a lot stronger over all as my strength levels increase and my ability to handle volume.
Edited by Squat More, 15 September 2013 - 02:45 PM.