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  • filipvk

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  • Geralt

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  • Jörg Keilbach

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Finally menaged to do a good workout today. I need to buy a caliper to know exactly what's the width between handles when I choke the grippers. Grippers: coc 2 x 5 reps BH parallel set coc

Hey,I'm from Croatia.

I'm not posting that much because I started to train for arm wrestling and I'm having different kinds od pain/soreness in my wrists,nothing bad,my wrists just have to get used to arm wrestling. I wil

04/03/2008

Grippers

Warm up

COC#2 x 1 MMS single than x 1 TNS single with BH

RB 240 x 1 TNS with RH (PR)

COC#3 (2006,old) attempt from TNS missed by 2-3 mm with RH

COC#3.5 (2006) attempt missed by 1 cm with RH

COC#2 x 1 inverted TNS close with RH

Thumb and extensors work.

Edited by Filip VK
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very good! u almost killed #3 doing tns set! incredible strong!

after a few try with rb 240 i realize its much easier to put this gripper into parallel than with a similar coc(from tns).

Coc grippers are like stones, rb are much easier to handle.

what about beef builders? like coc or more like rb?

Edited by ewokhugo
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Thanks Hugo!

I have BB Elite and Super Elite.

Their knurling is more like the one of RB grippers.

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rb elite should be around coc#3.5 , i 'd like to order this gripper next time for my training.

to work your thumb i found R.T(pinch style) to be very usefull, maybe u want to try it(using about 60% of the regular weight).

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08/03/2008

Grippers

Warm up

COC#2 x 1 MMS single than x 1 TNS single with RH

COC#3 (2006,old) attempt from TNS missed by 2-3 mm with RH

RB 240 x 1 TNS with RH

COC#2 x 1 inverted TNS close with RH

COC#2 x 1 3 fingers TNS (index,middle and ring fingers) with RH

Thumb and extensors work.

I'm training just my RH.

My LH is still sore :(

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  • 6 years later...

Hello everybody,

sorry if I wasn't active on the gripboard the last few years.

Just when I reached the top of my strength I started a new job and I used to travel and work a lot as a railway worker so I had no time to train my grip,

and also I used a lot my hands during the day.

Now I have time to train again my grip,wrist and forearm and I tried some exercises to see how strong I am.

I was surprised when I discovered that my strength continued to be more or less the same these last few years.

So,I decided to write again my journal,and I have to tell you that writing a journal on the net is a great thing because it remains and you can see how far you got in the past and you can read it without trying to remember :grin:

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29/10/2014

LH RH

Rolling Thunder Grippers

Warm up with easy gripper Warm up with easy gripper

50kg x 5 COC2 x 5 MMS
50kg x 5 COC2 x 3 TNS
60kg x 3 COC3 x 3 MMS
65kg x 3 ELITE missed by 2 mm from MMS
70kg x 1 COC3 x 3 MMS
65kg x 3 COC 2.5 x 2 TNS
60kg x 4 RB 240N x 3 TNS

Holds with two hands of a 25kg blockweight

and extensors work with rubbers

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PeterSweden

29/10/2014

LH RH

Rolling Thunder Grippers

Warm up with easy gripper Warm up with easy gripper

50kg x 5 COC2 x 5 MMS

50kg x 5 COC2 x 3 TNS

60kg x 3 COC3 x 3 MMS

65kg x 3 ELITE missed by 2 mm from MMS

70kg x 1 COC3 x 3 MMS

65kg x 3 COC 2.5 x 2 TNS

60kg x 4 RB 240N x 3 TNS

Holds with two hands of a 25kg blockweight

and extensors work with rubbers

Where are you from?

Keep it up!

Following!

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Yesterday I did just a lil bit of levering with my 3kg sledge and few sets of wrist curls with a 10kg plate + biceps curls with dumbbell and military press with dumbbell.

Today just push ups in the morning and drinking this evening.it's halloween :tongue

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01/11/2014

Today wasn't a good training day :glare:

LH

Grippers

Warm up with easy gripper

COC2 x 6 reps MMS
COC2 x 3 reps TNS
COC2.5 x 1 CCS
COC3 x 1 MMS
COC3 missed close from MMS
COC2.5 x 1 CCS
RB240N x 1 TNS


RH

Grippers

Warm up with easy gripper

COC2 x 6 reps MMS
COC2 x 3 reps TNS
COC2.5 x 1 CCS
COC3 x 3 reps MMS
COC3 x 4 reps MMS
COC2.5 x 2 reps CCS
RB240N x 1 TNS

Several holds with two hands of a 25kg blockweight
and extensors work with rubbers

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03/11/2014

Warm up with powerball

Rolling Thunder

LH
40 kg x 3
50 kg x 5
60 kg x 3
65 kg x 3
65 kg x 2
60 kg x 4

RH
40 kg x 3
50 kg x 5
60 kg x 3
65 kg x 2
65 kg x 0
60 kg x 3

And yes,I still suck on it. :santa:


80mm pinch block lifts

LH
20 kg x 5
22 kg x 3
25 kg x 3
27 kg x 2
25 kg x 4
25 kg x 5

RH
20 kg x 5
22 kg x 3
25 kg x 3
27 kg x 1
25 kg x 4
25 kg x 5

10kg plate wrist curls BH
5 x 10 x 12 x 12

24kg dumbbell wrist curls BH
6 x 8 x 8

Some extensors work with rubber band (not IMs)

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  • 2 weeks later...

11/11/2014

LH

Grippers

Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps TNS
COC3 x 1 MMS
COC3 x 1 MMS
COC2.5 x 6 MMS

COC2.5 x 5 MMS
COC2 x 11 grinding clicks


RH

Grippers

Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps TNS
COC3 x 2 reps MMS(on video)
ELITE x attempt from MMS(on video)
COC2.5 x 10 MMS
COC2.5 x 8 MMS

COC2 x 15 grinding clicks

80mm pinch block lifts

LH
20 kg x 10 sec hold
25 kg x 5 sec hold
28 kg x 2 lifts
28 kg x 1 lift
25 kg x 5 sec hold

RH
20 kg x 10 sec hold
25 kg x 4 sec hold
28 kg x 2 lifts
28 kg x 1 lift
25 kg x 6 sec hold

Some extensors work with rubber band (not IMs)

COC3 x 2 reps RH

https://www.youtube.com/watch?v=o-ZEu9cTh68&list=UUZtj0-l45vV_x4o7y4l5unA

Elite attempt with RH

https://www.youtube.com/watch?v=gz918CUYuE4&list=UUZtj0-l45vV_x4o7y4l5unA

Edited by Filip VK
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13/11/2014

Grippers

LH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps TNS
COC3 x 1 MMS
COC3 x 2 MMS

COC3 x 1 MMS

*COC3(2006) x 1 MMS
COC2.5 x 1 NS

COC2.5 x 6 MMS

RH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps TNS
COC3 x 3 reps MMS
COC3.5 x 0 missed by 2 mm from MMS

ELITE not sure if the handles touched from MMS (if yes then it's a PR)

COC3(2005) x 1 MMS

COC2.5 x 1 NS
COC2.5 x 10 MMS

*The COC3 from 2006 is a lil harder then the 3 I usually use.

*The COC3 from 2005 is the hardest 3 I have and it's almost hard as my Elite.

80mm pinch block lifts

LH
20 kg x 3
25 kg x 2
30 kg x 1
30 kg x 1

25 kg x 4
25 kg x 4 sec hold

RH
20 kg x 3
25 kg x 2
30 kg x 1
30 kg x 1

25 kg x 5
25 kg x 4 sec hold

Did some wrist curls with a 10kg plate,

leverege with a 3kg sledge hammer and

extensors work with a rubber band.

Edited by Filip VK
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15/11/2014

Grippers

LH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps NS
COC3 x 1 MMS
COC3 x 1 MMS

COC3(2006) x 1 MMS

Extremely filed COC3 attempt to close and hold for 10 sec

COC2.5 inverted attempt

COC2 x 28 MMS

RH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps TNS

COC3 x 1 MMS
COC3 x 3 reps MMS

ELITE attempt from MMS

Extremely filed COC3 attempt to close and hold for 10 sec

COC2.5 inverted attempt

COC2 x 40 MMS

80mm pinch block lifts

LH
20 kg x 5
25 kg x 3

25 kg x 8 sec hold
25 kg x 3

RH

20 kg x 5
25 kg x 3
25 kg x 8 sec hold
25 kg x 3

extensors work with a rubber band.

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16/11/2014

Did some wrist curls with a 10kg plate,

leverage with a 3kg sledge hammer and

extensors work.

17/11/2014

Grippers

LH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps NS

COC3(2006) x 0 MMS

COC2.5 x 5 reps MMS

COC3(2006) x 0 MMS

COC2.5 x 6 reps MMS

COC2.5 x 8 reps MMS

RB240 x 1 TNS

RB240 x 1 TNS

COC2 x 14 TNS

RH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 5 reps NS

COC3(2006) x 1 MMS

COC2.5 x 8 reps MMS

COC3(2006) x 1 MMS

COC2.5 x 15 reps MMS

COC2.5 x 11 reps MMS

RB240 x 1 TNS

RB240 x 2 reps TNS

COC2 x 17 TNS

Did some hold lifts with 2 hands with my BLOB50 and

extensors work with a rubber band.

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21/11/2014

Grippers

LH
Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 3 reps TNS

COC2.5 x 2 reps MMS

COC3 x 1 MMS

COC3 x 3 MMS

COC3(2006) x 0

COC3 x 0

COC2.5 x 6 reps MMS

COC2.5 x 6 reps MMS

COC2.5 x 6 reps MMS

COC2 x 32 reps MMS

RH

Warm up with easy gripper

COC2 x 5 reps MMS
COC2 x 3 reps TNS

COC2.5 x 2 reps MMS

COC3 x 5 MMS

Elite x 0

COC3(2006) x 1 MMS

COC3 x 3 reps MMS

COC3 x 2 reps MMS

COC2.5 x 15 reps MMS

COC2.5 x 13 reps MMS

COC2 x 46 reps MMS

80mm pinch block lifts (pinch block + loading pin = 3,7kg)

LH
20 kg x 3

20 kg x 5
25 kg x 3

30 kg x 0
25 kg x 4

25 kg x 4

RH

20 kg x 3

20 kg x 5
25 kg x 3

30 kg x 0
25 kg x 4

25 kg x 4

Did some lifts and holds with 2 hands with my BLOB50 and with a 25kg blockweight.

also did extensors work with a rubber band.

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Thanks Jörg!

I am still looking for what is working the best for me and I have noticed that maybe I should rest more between training days

because I can close easily the grippers and I don't feel sore.

And,I for sure have to train my thumb because is very weak.

I hope that I will finally improve.

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Jörg Keilbach

It is the same with me because i am still new to grip. But you are much stronger with grippers. I like how you arrange your training. You are right with rest. But ist hard to rest. :rolleyes

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