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Exarmy, Ccs Training.


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Tues 23rd Feb

  • #2, CCS, swiping card each rep x 5
  • GHP 5 x 4
  • GHP 5 x 5 (set at CCS, each subsequent rep from 20mm block set)
  • GHP 5 x 4
  • GHP 5 x 2
  • #2 x 5
  • #2 x 5
  • 117lb #2 CCS
  • 122lb HG250 CCS
  • 2.5 x3 (MMS)
  • #2 x 5 (set at CCS, each subsequent rep from 20mm block set)

I found some old videos of me doing TNS GHP5, CCS 133 SM, I am not that strong now and am miles off I think! all were after RRBT when it was all done MMS, so i think i'm going to do another round of RRBT like that but with harder grippers compared to last time, starting off with the #2 for my 10 rep, and the #2.5 for my 5 rep.

 

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I've had a break from grippers but am not back at it. I'm doing a simple program once a week I made up all by myself: 3 sets of 10 reps on the hardest gripper you can manage. start at CCS but then on

28-Oct-15 warmup: 10 x pullups, 10 reps each hand Trainer, 2 sets of 10 reps each hand GHP4, powerball 1 min each hand. Left hand, GHP 4 (97) 3 sets of 10, last set got to 13 Right hand

27th Nov Swiping a credit card each rep: Right: (#2) 5,5,5,5,5,5,5,5,5,5 Total 50 Left: (IMTUG 5) 10,10,10,10,10,10,10,10,10,10 Total 100 spread this one over 3 hours, just because

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Tues 1st March

  • #2 CCS x 1 then 4 x 20mm BS
  • #2 CCS x 5
  • #2 CCS x 1 then 4 x 20mm BS
  • GHP5 CCS x 1 then 4 x 20mm BS
  • #2 CCS x 1 then 3 x 20mm BS
  • #2 CCS x 1 then 3 x 20mm BS
  • #2 CCS x 6
  • #2 CCS x 6
  • #2 CCS x 5
  • #2 CCS x 5
  • #2 CCS x 5
  • #2 CCS x 5

total 60 reps. 

 

 

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  • 1 year later...

Edit: Adding in all gripper work i can find from my workout notepad since last November:

30-11-16 
Filed #2 ; 7,7,7,7,7

7-12-16
Filed #2 ; 7,7,7,7,7,7

18-1-17
RH #2 CCS 5,5,5,5,5,5 total 30
LH #1.5 TNS 5,5,5,5,5,5, total 30

25-1-17
RH #2 CCS 6,6,6,6,6,4 total 34
LH #1.5 TNS 5,5,5,5,5,5 total 30

1-2-17
RH #2 CCS 5,5,5,5,5,5 total 30
LH #1.5 TNS 5,5,5,5,5,5, total 30

8-2-17
RH #2 CCS 6,6,6,6,6,4 total 34
LH #1.5 TNS 5,5,5,5,5,5 total 30

15-2-17
RH #2 CCS 6,6,6,6,5,5.9 total 36(almost)
LH #1.5 TNS 10,10,10,10,10,10, total 60 (slight pain in left hand!)

22-2-17
RH #2 CCS 6,6,6,6,6,7 total 37
LH #1.5 TNS 10,10,10,10,10,10, total 60 (worse pain in left hand!)

1-3-17
week off due to forearms being in peices from curls I think

8-3-17
RH #2 CCS 6,6,7,6,6,6 total 37
LH #1 TNS 10,10,10,10,10,10, total 60

15-3-17
RH #2 CCS 6,6,7,6,6,6 total 37
LH #1 TNS 10,10,10,10,10,10, total 60

22-3-17
RH #2 CCS 6,6,6,6,6,8 total 38
LH #1 TNS 10,10,10,10,10,20, total 70

Wednesday 29th March 2017

RH, #2 CCS 6,6,7,7,7,8 total 41

LH #1 TNS 10,10,10,10,10,10, total 60

since January I have been training grippers once per week, 6 sets as above and steadily progressing. 
also once a week I do wrist curls and once a week wrist training, i think it's helping with the grippers

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Friday 31st march

Wrist curls, 35kg 12,12,12

38kg 10,10,10

At the end of the last set my wrists and forearms skin felt tight like they had swollen up, had to remove my watch!!

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Monday 3rd April

sledgehammer levers, 3.75kg

left-right 10,10,10,10,10,10

front- 10,10,10,-,-,-

 

IMG_8351.JPG

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  • 2 weeks later...

Wednesday 5th April

#2 CCS 7,7,7,7,7,7  total 42
#1 TNS 10,10,10,10,10,10 total 60

Friday 7th 

barbell wrist curls 38Kg, 10,10,10,10,10,10failure

Monday 10th

Reverse wrist curls with 16kg dumbells and various sledge levering

Wednesday 12th 

#2 CCS 8,7,8,8,8,8  total 47
#1 TNS 10,10,10,10,10,10 total 60

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Friday 14th

barbell wrist curls 38Kg, 10,10,10,10,10,10

Monday 17th

sledgehammer levers  alternate 5 supination & 5 pronation, 10,10,10,10 ,
then 10 supination and 10 pronation

Wednesday 19th

GHP 5 CCS 6,6,6,6,6 total 30 There was more in the tank here, next week I'll use a harder gripper
LH, TNS with #1.5 10,10,10,10,10,10 total 60 (pain in the knuckles after I fininshed)

 

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  • 2 weeks later...
exarmy

Friday 21st

barbell wrist curls 38Kg, 10,10,10,10,10, total 50

Monday 24th

sledgehammer levers 3.75kg,  
supination 10,10,10,
pronation 10,10,10

Wednesday 26th

117lbs RCG #2 CCS;  5,5,3,5,4,4 total 26
Left; 1 TNS 10,10,10,10,10,10  total 60
didn't feel very strong, bit disappointed I thought I would destroy the 117 #2

Friday 28th

barbell wrist curls 38Kg, 10,10,10,10,10,12 total 62

Monday 1st May

sledgehammer levers 3.75kg,  
supination 10,10,10,
pronation 10,10,10
vertical to front, 10,10,10

Wednesday 3rd May

RH; CCS #2 x8, GHP5 6,6,6,7,6, 5.999 total almost 37
Nothing with the left hand, knukcle pain for some reason(not directly related to grippers)

 

 

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  • 3 weeks later...
exarmy

Friday 5th May

barbell wrist curls 38Kg, 10,10,10,12
reverse wrist curls 20kg, 10,10,10

Monday 8th May

sledgehammer levers 4.25kg,  
supination 10,10,10,
pronation 10,10,10
vertical to front Negatives, 10,10

Monday 15th May

sledgehammer levers 4.25kg,  
supination 10,10,10,
pronation 10,10,10

Tuesday 16th May

CCS 2.5, singles between sets, managed 8 good closes, 9th and tenth were about 2mm away

 

 

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exarmy

Friday 19th May

barbell wrist curls 38Kg, 10,10,10,
Reverse wrist curls 20kg 10,10,10

Monday 22nd May

sledgehammer levers 4.25kg,  
supination 10,10,10,
pronation 10,10,10
 

Wednesday 24th May

RH; CCS #2 10,7,8,10,9,8 total 52. attempted a 131 CCS after the 1st set, was a good 2mm away dissapointingly
Still nothing with the left hand

 

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  • 2 weeks later...
exarmy

Friday 26th May

hit arm mountain biking, damaged a muscle in forearm so no training

Thursday 1st June

RH; CCS 117lbs #2, 5,5,5,5,5,5 total 60 

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  • 2 months later...

Weds 7th June

CCS 131 #2.5, miss, miss, miss, miss all missed by 2mm, 1 x good close with the 117 #2

Weds 21st June

GHP5 CCS 6,6,6,6,6,6 total 30

Fri 23rd June

Wrist curls 38kg  10,10,10,10,10,9 total 59 failed on last one

Fri 30th June

CCS 117 #2  5,5,5,4,6 total 25

4th July

Wrist curls 38kg  10,10,10,

7th July

sledgehammer levers 4.25kg,  
supination 10,10,10,
pronation 10,10,10

10th July

Wrist curls 38kg  10,10,10,

24th July

Wrist curls 38kg  10,10,10,10 total 40

7th August

Wrist curls 38kg  10,10,10,10 total 40

9th August

2.5 126 CCS singles x5

14th August

Wrist curls 38kg  10,10,10,10 total 40

16th August

CCS #2 (107) 8,8,8,8

18th August

CCS 117 #2 ; 1,1,2,2,2,2,2

21st August

GHP4 TNS 10,10,10,10,10 total 50

 

had a bit of break from grippers but intend to get back into it now, going to try this routine with the hope of getting to MM1 level

Monday, high reps easy gripper
Wednesday, low reps hard gripper, e.g. CCS singles with goal gripper
Friday, Wrist curls, or maybe some other non gripper exercise to stimulate forearms

 

 

 

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Fist of Fury

Good to see you're training grippers again man. Have you tried Cadence Based Training (CBT)? It's a program written by Jedd Johnson. I think you should try it. I went from closing a 133# rated gripper to a 142# rated gripper close with the GHP block in 8 weeks with that program. It's very good, most people seem to gain 5-15 lbs of gripper strength with that program.

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thanks, I just purchased CBT i'm starting it next week :D. It looks just right for me, nice and varied workouts and not too volume intensive like RRBT or KTA as I just don't have enough time for those anymore

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Fist of Fury
10 hours ago, exarmy said:

thanks, I just purchased CBT i'm starting it next week :D. It looks just right for me, nice and varied workouts and not too volume intensive like RRBT or KTA as I just don't have enough time for those anymore

Yes I think it will be good for you to back of the volume. It will be interesting to follow your progress.

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  • 1 month later...

currently on week 6 of CBT, i had a slow start, basically picked grippers that were too light, had to re-evaluate at week 2,and i had to miss a week due to a holiday.  I'm not even sure I have made the right selection now, i feel like i could go up a level, but then i'm currently on 80-85% so i suppose that feels right. 
 

out of interest, what gripper did you use for week 6? i'm on a #117lb 2, starting from CCS. I do feel stronger, but maybe thats because i haven't missed a gripper in ages, it could all be in the mind!

https://youtu.be/fDBiVxLTEQ4

 

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Adam Juncker

On my first round of CBT I erred on the light side and just did an extra set on days that I felt good.  IMO going a little light and nailing the closes is good for muscle memory. I picked up 6 RGC right handed and about 10 Left.  

I'm running it now using a 1.5" block but using percentages based on my parallel set.  3 weeks in and I'm wondering if I can keep it up.  

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Fist of Fury
11 hours ago, exarmy said:

currently on week 6 of CBT, i had a slow start, basically picked grippers that were too light, had to re-evaluate at week 2,and i had to miss a week due to a holiday.  I'm not even sure I have made the right selection now, i feel like i could go up a level, but then i'm currently on 80-85% so i suppose that feels right. 
 

out of interest, what gripper did you use for week 6? i'm on a #117lb 2, starting from CCS. I do feel stronger, but maybe thats because i haven't missed a gripper in ages, it could all be in the mind!

https://youtu.be/fDBiVxLTEQ4

 

In my opinion the precentages are too low. I asked Jedd about this and his recommendation was, if you can hold the gripper shut for more than 10 seconds then you should move up.

Also keep in mind that if a gripper has better knurling you'll be able to hold it for a bit longer than a gripper with smoother knurling, so that will affect the holding times as well. For this reason I only used the same brand of grippers all the time. 

And don't forget to always use chalk.

Regarding you strength, it's not in the mind, you are stronger if you feel that you are, I can assure you that.

This program is planned so that you're not overtraining. That is why you feel you might be doing to little. Also you should be able to measure you progress with the primer gripper on each workout.

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yesterday i held shut for 15 secs on the last set so i may be on the easier side but i think i'll stick with it as i don't think i could do he wide part of the ccs with the next hardest gripper i have

primer gripper...... I have just noticed that i've been forgetting to do this, i was just warming up normally with grippers i could close...! 

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Fist of Fury
9 hours ago, exarmy said:

yesterday i held shut for 15 secs on the last set so i may be on the easier side but i think i'll stick with it as i don't think i could do he wide part of the ccs with the next hardest gripper i have

primer gripper...... I have just noticed that i've been forgetting to do this, i was just warming up normally with grippers i could close...! 

I did primer gripper with MMS or as deep set as I could. In the beginning I couldn't close the GHP7, but in the end I was able to close it with a deep set and was just missing it with a hair with 20 mm block set.

The rest I did with 1.5" block. Everything from GHP5 115 lbs to GHP6 131 lbs.

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tried the GHP 7 today and very nearly closed it. i've not closed that for a log time and felt much stronger than before!

 

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  • 7 months later...
exarmy

Grippers have been sat gathering dust for over 6 months now! I haven't even been training my forearms much so it's safe to say they have been well rested and I think the injury on my left hand has gone away for good. 

I'm going to to do a few high rep gripper workouts in my weight training days for the next month and then have a go at CBT again this summer. hope to be able to master the GHP7 and maybe even certify on it.....

also been thinking of thinning out my gripper collection I really do have way too many, of the 40 about 5 of them get used...

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  • 2 weeks later...
exarmy

started using grippers this week mixed in with weight training.

monday 3 sets of 10 both hands #1

wednesday right, #2 8,8,8,8,7  and left #2 3,3,4,3,3

friday right #2 10,10,10,10,8 and left #2 5,4,4,5,4

haven't felt as strong with my let for ages, I'm so glad the pain from my injury has gone away.

seem to have improved rapidly with the right this week it didn't take as long as i thought it would to get back into the swing of things

Not going to jump into a program right now i'm just going to mess about with he grippers for the next month whilst training and see what happens, then I want to re-do CBT training

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  • 2 weeks later...

Monday 4th right, #2: 8,8,8,8,8 and left #2 5,5,5,5,5

Friday 8th Right #2 10,10,10,10,10 and left #2 5,5,5,5,5

Monday 11th Right #2 10,10,10,10,10 and left #2 5,5,5,5,5

Wednesday 13th Right #1.5 TNS 10,10,10,10,10 and  Left #1 TNS 10,10,10,10,10

the TNS training certainly takes it out of me, hands were quite sore at the end which i wasn't expecting.

hands are generally stiff and achey all the time now I am doing contrast baths at night to relieve a bit of the aching!

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  • 4 weeks later...
exarmy

Friday 15th June: TNS Right #1.5 x 10 and Left #1 x 10 warm up, then MMS Right GHP5 6,6,6,7,8 and Left; GHP4 6,6,10,10,10

Monday 18th June: TNS Right #1.5 x 10 and Left #1 x 10 warm up, then Right #2 x 10, #2.5 2,2,2,2, and Left GHP4 x 10, GHP 5 miss!, #2 x 2,2,2,2

Weds 20th June: TNS Right #1.5 x 10,10,10,20,20 and Left #1 x 10,10,10,20,20 then MMS heavy, Right #2.5 x 5 reps, Left #2 x 5 reps

Friday 22nd June: TNS Right #1.5 x 10 and Left #1 x 10 warm up, then MMS Right #2 10,10,10,10,10 and Left: #2: 6,6,6,5,5,

Monday 25th June: TNS Right #1.5 x 10 and Left #1 x 10 warm up, MMS Right #2.5 3,3,3,3,3,3 and Left GHP5 x 3,3,3,3,3,3,

Weds skipped training, Friday was away downhill MTB didn't want to go there with sore grip!

Sunday 1st July, whilst messing around with grippers just showing someone what they are, i managed TNS HG250 1 rep (122RGC) and then 10 MMS reps right handed no problem, and 1 single left handed. this was after 3 days of extreme forearm torture downhill mountain biking so i was very surprised to feel so strong!

Monday & Weds skipped training grip just because my hands were fried from the weekend. probably could have done it Wednesday but pushed for time

Friday 6th TNS Right #1.5 x 10 and Left #1 x 10 warm up, Right: #2 8,10,10,10,10,10 and left GHP4 8,10,10,10,10,10

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