Paul Savage

Road To Coc#4 - Time To Get This Done!

774 posts in this topic

OK so since my knees still playing up and i'm not competing in strongman for the rest of the year, iv'e decided to dedicate myself to grip and the #4. I don't know about certifying as honestly you could be able to credit card set a 4.5 level gripper and still miss on the cert, it's too much of a 'lucky dip' with the new gripper out the package rule to set the cert as a goal. However, my goal is to get a clear video of a credit card set close on an average #4 before the years out.

This is my 3rd workout back training grip. I wont generally be mentioning warm ups.

low box squat against red bands 3x3 @60kg

towel grip block deadlift against red bands 2x6 @90kg

deadlift against red bands overhand grip 160kg x 1

12kg kettle-bell bottom grip lift with each hand

14kg dumbbell grip by head each hand held for time

towel wrap underhand grip row 2x10 @50kg

towel grip shrugs 60kg x 10 100kg x 10

towel grip pull up x 10

dumbbell row one hand x 26 R / 34 L

smith machine behind neck press 60kg x 14 superset 8kg dumbbell laterals

smith machine incline press 60kg x 17

cable chest flys triple drop set

tricep machine extension triple drop set (150lb start)

If your wondering where the grippers are i'm not going to be training regular grippers for a while yet. I have had good results not training grippers often, but the main reason i wont just be coming in and doing deep set #4 work, credit card set attempts etc is because it bruises my palm and i cant train. My approach will be to first build a strong foundation for my grip in general over the next several weeks, only doing wide set reps on thick handle grippers every other week. The first heavy gripper work i will be doing will be choker closes of HG500.

Edited by Paul Savage
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At least your run at the #4 is more substantiated than other recent attempts. Best of strength Paul! Let's see what ya got!

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Paul,

What is the hardest gripper you ever closed?

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Good to see you back gripping, get 'er done Paul!

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Paul,

What is the hardest gripper you ever closed?

You mean with a deeper set or with the credit card set? deeper set would be one of my HG500's (if you include thick handle), for ccs i can't say on here as i have no got a video.

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Cheers Paul

Trained pressing with biceps and abs the other day, nothing special, pretty light even for me, 70kg incline, only used 32kg dumbbell flat, 14kg incline dumbbell fly etc not much time between sets, just stretching out and trying to get a good contraction, not trying to lift heavy.

July 26th 2011

leg extension rep sets

squats 125kg x 5

grippers deep set HG400 x 12/12

doubled towel grip 6" deficient deadlift 105kg x 5

towel grip 6" deficient deadlift 160kg x 3

towel wrap underhand row 65kg 2 x 10

doubled towel grip lat pulldown 2 sets

doubled towel grip cable rows 2 sets

doubled towel grip shrugs 85kg x 10

25kg block pinch farmer walk

25kg blocks clean & press

dumbbell hammer curl 45lbs x 10/10

plate wrist curls 20kg x 10

extensors

Feeling a bit rough today, low on energy, could be lack of calories. I should really point out that i'm cutting down, iv'e gone from having a 39 1/2 inch waist to 35 7/8 inch in maybe a month. This is actually in preparation for the number 4 ccs. One thing i think some people tend to overlook with grippers is how important it is to have a large thumb pad to stop the gripper from moving around when your trying to crush it shut. However if it's not solid muscle it will still move, and this slight movement can make all the difference when trying to finish the close off. If you crash a car into a single tank, it will fold in half, if you crashed it into a giant wall of candy floss, the cars unlikely to be damaged at all. What i'm looking to do is build my thumb pads up so they act like a massive row of tanks, build my crushing power into the fastest car on earth, and slam the pedal down till impact - SMASH!!! :-) So right now my focus is really preparing for whats to come, i'm losing excess weight whilst gradually building a foundation with my grip strength. When i feel my strengths at a good enough level i will start adding more specific thumb work to build my thumb pads before i start with heavier grippers.

Edited by Paul Savage

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Strong work Paul! I have confidence that you will crush the #4 since you've been in that general strength range before.

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Good luck in your quest for Coc no4!

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Cheers guys

July 28th 2011

behind neck smith press 2 plates x 20

incline smith press 2 plates x 20

smith bench press 2 plates x 20

incline dumbbell flys 16kg x 20

side lateral machine 120lbs x 20

overhead rope extensions 50lbs x 20

bicep curl machine 120lbs x 20

standing abs 60lbs x 20

Higher rep workout, do these every now an then just for something different

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Trained at work today, not gonna have too much time to train next week but i like doing these every now an then

July 31st 2011

lunges with underlay bag on shoulders

deadlift boom truck x 2 2.5" bar

one hand pull ups 2 x 1 each hand 3" bar

underhand pull ups x 10 gripping 3" bar

thumbless overhand pull ups x 10 3" bar

underhand grip rows x 15 4.5" bar

rafter rows x 10

wrist curls with heavy wheel x 12

reverse curls thumbless grip x 12 super set upright row x 12 2.5" bar

Will get video next time

Edited by Paul Savage

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Good luck Paul ! Thumbs up for your determination !

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Just read your log first time. Ok? sounds like a worthy goal! I wish you all the best! Quite a mountain to climb!

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Cheers guys. It's not so bad when you have seen the summit! Definitely a lot of work to do though, especially to be ready to cert. Forearms are still smashed from the thickbar workout on my lunch the other day. Been at the brunt of moving an entire (carpet) shop these past couple days so that has not helped recovery. Hands starting to beef up a bit. Waist was 35 1/2" this morning so down 4" from when i started.

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Welcome back Paul. I'm climbing back up after a lay-off myself... Looks like you're keeping it simple and I like it.

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Thank you. Simples. Good luck with your climb Matt.

August 4th 2011

leg extensions / seated leg curl supersets 10 reps each (175lbs/145lbs top weights)

smith squats (only thing free) 15kg, 30kg a side x 12

smith bench press 15kg, 30kg a side 2 x 10

incline dumbbells 24kg, 30kg x 10

cable stuff

shoulder cable stuff

standing abs with rope 80lbs x 15

decline crunch 8kg kb behind neck x 8 / bodyweight x 20

calf machine stack x lost count

Waist was 35 3/8ths this morning.

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August 7th 2011

Trained in work again today, used the bands and some stuff i have at work - good training.

http://www.youtube.com/watch?v=6Rf-dMvF24w

lunges with underlay x 2 sets

HG400 credit card set x 8 right / 5 left

doubled towel grip deadlifts 3 sets 5 reps against bands

deadlift boom truck x 5 2.5" bar

pull ups 4 sets 8 reps 2.5" free bar, underhand, overhand, 3" solid bar underhand, towels

pinch farmers with gripper boxes

underhand / thumbless overhands rows 2.5" bar against red bands

shrugs against red bands 2.5" bar 20 reps

towel grip shrugs red+blue bands 20 reps

curls against red bands 2.5" bar

board curls x whatever

towel grip hammer curls against red band 12 reps

thumbless reverse curl 2.5" bar 12 reps

seated wrist curls heavy wheel x whatever

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August 9th 2011

leg extensions upto 220lbs

seated leg curls upto 130lbs

squats 60kg, 80kg x 10

barbell calf raises 60kg 3 x reps

Slow and controlled negatives on the leg movements, trying to get some feeling/contractions in my right quad, the knee is still 'off' but no pain. Need to start doing one leg at a time on leg extensions.

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waist was 35 1/8" this morning, weight was 104.5kg

Edited by Paul Savage

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August 10th 2011

bunch of rotator stuff

seated dumbbell press 26kg 2 x 10

incline dumbbell press 32kg x 10

smith bench press 35kg a side x 10 plus drop set

fly machine stack x 6 plus drop sets

cable side laterals 3 drop set

cable front raises 3 drop set

barbell overhead extensions 10, 20, 30kg x 10

close grip bench press 60kg 2 x 15

overhead rope extensions 3 drop set

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August 12th 2011

Video is uploading

One leg extensions

squats narrow no lockout 105kg x 10

squats wide 160kg x 5 (belt)

BC500 deep set x 12/12

doubled towel grip deadlift 140kg x 5

towel grip block deadlift 200kg x 3

6" deficient towel grip deadlift 145kg x ?

towel wrap rows 105kg x 10

towel grip pull ups x 10

towel grip shrugs 145kg x 10

sledge hammer front lift from floor 12lbs x 1 each hand

sledge hammer lever to face 12lbs x ? each hand

sledge hammer finger walks 12lbs x 2 reps each hand

Waist was 35"

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Did towel grip hammer curls 3 drop set against bands too, forgot to add that.

Edited by Paul Savage

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Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man.

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Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man.

LOL i wish! the HG500 is #4+ bro, 12 reps each hand would be pretty sick!

That BC500 i have has a pretty narrow spread (i closed it out the package and it instantly lost loads off the spread) and would only be somewhere between a #3 and a #3.5 in strength, obviously with thicker handles.

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Is that the HG500? I know its also called bone crusher and gladiator grips by different suppliers. If it is, that's damn impressive man.

LOL i wish! the HG500 is #4+ bro, 12 reps each hand would be pretty sick!

That BC500 i have has a pretty narrow spread (i closed it out the package and it instantly lost loads off the spread) and would only be somewhere between a #3 and a #3.5 in strength, obviously with thicker handles.

oh, gotcha. still good stuff though. keep up the hard work.

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Paul, do you own a #4?

Let's see a status quo. :whistel

:D

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