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3Crusher

Last night's workout was as follows: For a warmup, CoC#1-6 reps each hand, #2-3 reps each hand, BB Master-2 reps each hand.  Work sets: #3-1 rep with right hand, missed by 1/32" left.  Righty-Next work set I tried for two consecutive full reps with the #3, but missed the 2nd rep by about 1/16"  then did 3 timed holds with the #3 with the right hand at 7 seconds, 11 seconds, and 9 seconds, then took a shot at the Elite and got the handles to parallel.  I tried to close the #3 twice more lefty, but was unsuccessful, then switched to strapholds lefty with the BB Master using 8 pounds and holding closed for 14 seconds, 6 seconds, and 10 seconds.  As a warm down, I then closed the BBMaster 5 times righty and 4 lefty.  I followed this with two sets of 5 reps of strict alternating hammer curls using 33 pounds with the Sorinex Big Squeeze dumbbell handles.  This does not sound like much weight, but the gripping area of these dumbbell handles are at least 4" in diameter, and resemble the rollers on a leg extension machine.  This morning, less than 10 hours after I finished my workout, I do my morning after muscle memory kick, where lefty I do 1 rep each with the CC#1, #2, BB Master, and missed the #3 by about 1/8", then righty do just the same, except I closed the #3 once.  That is it.  Short and sweet, but extremely brutal-especially those timed holds with the #3!  They make your fingers feel like noodles the day after your workout.  Steve Weiner

(Edited by 3Crusher at 2:54 pm on Mar. 9, 2001)

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  • 2 weeks later...
Bearcat 74

How many times in a week do you do this workout?  I've been doing a crush workout twice a week but I was thinking of cutting back to one hard and one light.  I also squezze my grippers the next day to bring the memory back.  

(Edited by Bearcat 74 at 10:14 pm on Mar. 19, 2001)

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3Crusher

This particular workout is my 2nd grip workout of the week, which is usually followed by 3 days of rest.  My other workout is of medium intensity that emphasizes explosiveness.  I usually work up to 2-3 singles with the #3, followed by 2-3 sets of 2 reps with the BB Master.  These are all done as fast as explosively as possible, with a minimal hold when the handles touch.

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Bearcat 74

That's what I was thinking about doing.  Thanks for the response.

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