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My Routine For 4/1/15 - 5/29/15


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William C. Prevost

CoC 1.5 2 for 3 sets 5 reps each hand

CoC 2 1 set 3 reps each hand

CoC 2.5 1 set 1 rep each hand

GHP 5 for as many as possible

IMTUG #5 with 4th and 5th finger for 4 reps each hand

seated with bar under seat barbell wrist curls bar in front with 155 lbs for 3 sets of 15 reps

dumbbell reverse wrist curls with 25 lbs 3 sets 15 reps

my finger extension device I use 3 sets 15 reps with 15 pounds

towel through a 55 pound plate hammer curls 3 sets of 15 reps

Above done on Sundays

Farmer's Walk 2 in handle in each hand with a 35 pound plate on each 2 rounds up and down the driveway about 130 feet one way 10 - 30 second rest between each round

Above done on Monday's and Thursday's

pinch lift any 4 of the 12 or so sized objects I have for it for 5 rounds of 15 seconds with 20 ponds each hand

Titan Telegraph Key 3 sets of 10 reps with 17.5 pounds

My level 3 pony clip pinch gripper 2 sets of 12 reps

14 pound sledge hammer gripped half way on handle for the 4 ways 2 ways of levering and 2 ways of twisting 3 sets of 10 reps each way

my fat bar with between 40 to 60 pounds holding for 2 rounds of 45 seconds

Thumb Extensions 3 sets of 15 reps

Thumb Exerciser 3 sets of 15 reps

above done on Wednesdays

Wrist Twister homemade thing similar to Twist Yo Wrist thing 10 rounds with rope in front 15 pounds

Wrist Twister homemade thing similar to Twist Yo Wrist thing 10 rounds with rope towards you 15 pounds

Wrist Roller 1.75 inch diameter rope in front 10 rounds up 30 pounds

Wrist Roller 1.75 inch diameter rope towards you 10 rounds up 30 pounds

above done on Fridays

I plan to go for 2 months with this then increase on the grippers mostly

I value any opinions as to any changes of adding anything or removing my goal is to have a stronger grip Also if I feel its to much I may take out the Farmer's Walk on Thursday's and just have it on Monday's

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Allen Heineck

Have you thought about Jedd Johnson's Cadence Based Training program? I've had great results since I started it; I follow the concept of it more than the exact routine, but it works!

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William C. Prevost

Have you thought about Jedd Johnson's Cadence Based Training program? I've had great results since I started it; I follow the concept of it more than the exact routine, but it works!

I have actually but it's a bit more then I can afford I was going to get it when it first came out when it was cheaper but something came up and I missed out on the lower price I don't work so I have a limited budget reasons I try to make my own versions of some equipment the things I made costed maybe $20 where is the stuff for sale is 3 or 4 times that for same thing nearly I'm not knocking the manufactures any I do have some of their things I just cant afford it

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