Jump to content
Hockey Stick

My plan for closing #3 any day of the week

Recommended Posts

Hockey Stick

Hello GripBoard,

 

Today I barely manage to close #3 and I would like to close it any given day of the week, therefore I have done my own special planJ

 

My thinking:

I have decided not to go in the way of increasing the volume, maybe I do that later on in the future, but right now I experience a good progress with low volume and as long it works for me I stick with it.

I would like to train extensors and thumb in a serious way, to avoid imbalance and also make benefit of a strong thumb.

I would like to maintain the wrist strength that I have today, I will postpone serious wrist training to save some time, but need to do something to have a balance and avoid injuries.

I need to kick off my central nervous system prior to grip training, (but without loading my hands to much), I am 48 and I notice a big difference in grip strength if I do.

For me, to be able to “own” #3, I need to improve on the setting and on the finish, in the sweep I believe I am strong enough.

 

My plan:

àGripper training 2-3 day/week in combination with general strength training (and maybe a ride on my bicycle on sunny Sunday´sJ)

 

Day1:

  1. Bench press 4X5

 

  1. 3 Negatives of each hand on Vulcan gripper with chrome spring, easier on my hands then #3.5 and easy to set if I “cheat”, but with a heavy sweep. I can MMS close level 15 if I cheat with the set and I will go for negatives on level 18 or 19, (start at 18 and increase to 19 when I feel ready after a few weeks).

     

  2. Inverted closes of Vulcan, level 11 or 12, maybe 2X3 of each hand, depends on feeling in hands that day

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Dead lift 3X5

     

  2. Wrist curls and reversed wrist curls (3xMAX of each)

     

  3. Extension, 3X12 rubber bands

 

Day2:

 

  1. Legs 4X5

 

  1. Over crush on GHP5 & CoC#3 single, maybe 5-7 of each

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Rows 3X5

 

  1. Extension, 3X12 rubber bands

 

Day3:

 

  1. Inclined Bench press 4X5

 

  1. Over crush on “filed” CoC#2.5 & CoC#3 single, maybe 5-7 of each               Note: Sometimes I will do 3xMAX with choked #3 instead,

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Rows 3X5 (or Chins 3X5)

 

  1. Extension, 3X12 rubber bands

 

After a few weeks, when I see that I have improved on the Day1 Vulcan training, I will exchange the Vulcan to CoC#3,5 getting used to the setting of a heavy CoC.

 

During rest day´s I will use a soft stress relief ball when watching TV or sitting at work, just to keep my hands warm.

 

Let’s see if I will “own” #3J

 

Best Regards/Hockey Stick

  • Like 2

Share this post


Link to post
Share on other sites
Hockey Stick

Hello

I tried a one finger lift on a barbell 3-4 weeks ago (first time, knowing it was a risk) and immediately felt intense pain in my tendons of my fore arm.

I have just started with training again and will let go of grippers for a while and concentrate on wrists, forearms and lifting stuff from floor.

Perhaps I do not have a balance, feels like I am strong from base of my hand out to my fingertips from crushing, but when loading tendons lifting something from floor there is a weakness. We will see..

 

BR/Göran

 

 

Share this post


Link to post
Share on other sites
Paul Markowski
On 5/17/2016 at 3:45 PM, Hockey Stick said:

Hello GripBoard,

 

Today I barely manage to close #3 and I would like to close it any given day of the week, therefore I have done my own special planJ

 

My thinking:

I have decided not to go in the way of increasing the volume, maybe I do that later on in the future, but right now I experience a good progress with low volume and as long it works for me I stick with it.

I would like to train extensors and thumb in a serious way, to avoid imbalance and also make benefit of a strong thumb.

I would like to maintain the wrist strength that I have today, I will postpone serious wrist training to save some time, but need to do something to have a balance and avoid injuries.

I need to kick off my central nervous system prior to grip training, (but without loading my hands to much), I am 48 and I notice a big difference in grip strength if I do.

For me, to be able to “own” #3, I need to improve on the setting and on the finish, in the sweep I believe I am strong enough.

 

My plan:

àGripper training 2-3 day/week in combination with general strength training (and maybe a ride on my bicycle on sunny Sunday´sJ)

 

Day1:

  1. Bench press 4X5

 

  1. 3 Negatives of each hand on Vulcan gripper with chrome spring, easier on my hands then #3.5 and easy to set if I “cheat”, but with a heavy sweep. I can MMS close level 15 if I cheat with the set and I will go for negatives on level 18 or 19, (start at 18 and increase to 19 when I feel ready after a few weeks).

     

  2. Inverted closes of Vulcan, level 11 or 12, maybe 2X3 of each hand, depends on feeling in hands that day

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Dead lift 3X5

     

  2. Wrist curls and reversed wrist curls (3xMAX of each)

     

  3. Extension, 3X12 rubber bands

 

Day2:

 

  1. Legs 4X5

 

  1. Over crush on GHP5 & CoC#3 single, maybe 5-7 of each

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Rows 3X5

 

  1. Extension, 3X12 rubber bands

 

Day3:

 

  1. Inclined Bench press 4X5

 

  1. Over crush on “filed” CoC#2.5 & CoC#3 single, maybe 5-7 of each               Note: Sometimes I will do 3xMAX with choked #3 instead,

 

  1. Thumb, dynamically work, 5X1 (on a clamp)

 

  1. Rows 3X5 (or Chins 3X5)

 

  1. Extension, 3X12 rubber bands

 

After a few weeks, when I see that I have improved on the Day1 Vulcan training, I will exchange the Vulcan to CoC#3,5 getting used to the setting of a heavy CoC.

 

During rest day´s I will use a soft stress relief ball when watching TV or sitting at work, just to keep my hands warm.

 

Let’s see if I will “own” #3J

 

Best Regards/Hockey Stick

On Day 3, when you say you sometimes do "choked #3", do you choke it to parallel or is it a wider set?

Share this post


Link to post
Share on other sites
Hockey Stick

I choke it to parallel.

if I choke the gripper then my focus is to be explosive and also to train on the Finnish, nothing else.

Best Regards/Hockey Stick

  • Like 1

Share this post


Link to post
Share on other sites
Paul Markowski

Ya...I agree...when I do choked parallel sets, it is great because you can just muster up all your energy without having to worry about getting a good "set"...just grab the gripper and squeeze the life from it!

  • Like 1

Share this post


Link to post
Share on other sites
Hockey Stick

I got the pinching device "FLASK" from barrelstrenght the other day.

I have not trained pinching before,(ever), and wanted to see what i can lift before i start a training program with pinching involved.

I liked it and I believe that I can improve on this type of lifting.

Today I almost (not fully straight legs) managed 71,25 kg+loading pin & FLASK. (70 kg was OK)

BR/

 

Edited by Hockey Stick
  • Like 1

Share this post


Link to post
Share on other sites
Hockey Stick

Yesterday's

squat 70 kg 5x5 rep

2h pinch with gloves on Flask 56,5 kg      15s/5s=bad start/15s/15s hold for time 

bench 80 kg 5x5 rep

rows 50 kg 5x5 rep

Overhand finger curls 55 kg 15/13/10

wrist curls 35 kg 15/13/10 (feeling weak today)

reversed wrist curls 20 kg   6/6/3  (wrists and underarms probably tired since previous training day's)

biceps curl extreme fat gripz 30 kg 3x5 rep

 

Overall an easy workout for my body, feeling strong on the pinch, weak in my underarms.

 

 

 

 

 

 

 

Share this post


Link to post
Share on other sites
Hockey Stick

Yesterday

 

Squat 80 kg 5x5

Bench 90 kg 5X5

Rows 60 kg 5X5

 

Heavy for me, no gripping at all, need to rest my hands.

 

 

Day before yesterday

 

Only grip training:

  • 1HP 20kg FLASKàas many lifts as possible within 1-1,5 min and then rest and do it againà until fatigue hands.

  • Sledge finger walks, (first time trying)

  • Sledge lift from floor, (first time trying)

  • Plate curls 10 kg, (first time trying)

  • Griptwister with gloves until totally finished in forearms

 

Very good feeling in my hand afterwards, liked it.

 

Day before day before:

 

Squat 75 kg  5x5

MP 50 kg     5X5

Deadlift 100kg     1x5

 

Grip training:

  • 2HP holds 56,5 kg FLASK with gloves  15sec/15sec/15sec

  • Finger curls 70 kg  3X7

  • Wrist curls 45 kg 3X7

  • Reversed wrist curls 20kg 3X5

Share this post


Link to post
Share on other sites
Hockey Stick

This evening:

2HP Flask:

1 lift on each weight 31,5 kg, 46,5 kg, 61,5 kg, 72,75 kg    (=PR :) despite feeling totally waisted from working and not sleeping enough )

Then failed  2 attempts on 73,75 kg.

Finger Curls

50 kg (1x5), 60 kg (1x5), 70 kg (1x5), 80 kg (1x3), 90 kg (2X3).

 

Wrist curls:

30 kg (1x5), 40 kg (1x5), 50 kg (1x5), 55kg (1x4), 60 kg (1x1)

 

Reversed wrist curls:

20 kg   (1x10,) (1X5), (1x5)

Video on 2HP below.

BR/Göran

 

 

 

2HP flask.MOV

Edited by Hockey Stick
  • Like 1

Share this post


Link to post
Share on other sites
Peter Brannstrom

Nice lift!!!
fun log to follow along!!!

kind regards /peter

  • Like 1

Share this post


Link to post
Share on other sites
Alawadhi

Nice log man. Whats very funny is your bench (strong bench) is stronger than your squats. lol. Push your squats more and you will reach high numbers. But generally as a starter very good grip and strong rows.

  • Like 1

Share this post


Link to post
Share on other sites
Hockey Stick

First training after Santa:

Squat 82,5 kg (5x5)

Military Press 52,5 kg (5x5)

Deadlift 110 kg, standing on wooden box (1x5)

2hp Flask gloves 55 kg 1x15 sec.

50 kg 10 sec. Hard to hold on to today, more magnesium needed i guess.

switched to 1hp instead 20 kg, no gloves, 3x1 min as many lifts as possible.

Finger curls:

60 kg (1x10)

80 kg (1x5)

90 kg (2x4)

Wrist curls

50 kg (1x5)

55 kg (1x3, stopped felt to heavy for my wrists)

50 kg (2x5)

Reverse wrist curl 20 kg (3x7)

Feels like I can soon start to increase number of reps on finger curls and wrist with this weight on barbell.

BR/Göran

 

 

 

 

 

Share this post


Link to post
Share on other sites
Hockey Stick

Squat:

80 kg 1x5
85 kg 1x5
90 kg 1x5
85 kg 1x5
80 kg 1x5
 
Bench:
80 kg 1x5
90 kg 1x5
80 kg 3x5
 
Row:
62,5 kg 5x5
 
1hp flask 25 kg
4x1 min. as many lift as possible
 
Did not have time to do the rest of my grip exercises today.
 
BR/Göran

Share this post


Link to post
Share on other sites
Hockey Stick

Squat 

80 kg 1x5
85 kg 1x5
80 kg 3x5
 
Standing Military Press
57, 5 kg 1x5
60 kg (1x5), (1x4), (1x3)
50 kg 1x5
 
Deadlift 120 kg 1x5
 
1hp Flask 29 kg 3x1 min as many lifts as possible
 
Finger curls 
50 kg 1x10
80 kg 1x5
90 kg 3x4
 
Wrist curls
50 kg (1x7), (1x5), (1x5)
 
Reverse wrist curls
20 kg (1x9), (1x6), (1x5)
  • Like 1

Share this post


Link to post
Share on other sites
Hockey Stick

Squat 82,5 kg 5x5

Bench 90 kg 5x5

Bent over dumbell rows
2x22 kg (1x5)
2x28kg (1x5)
2x32 kg (1x5)
2x34 kg (3x5)
 
Grip training:
2hp holds for time with gloves:
41,5 kg 10 sec.
56,5 kg 10 sec.
59 kg 10 sec
60,25 kg 10 sec.   🙂new PR
 
Finger curls
60 kg 1x5
90 kg 4x4
 
Wrist curl 50 kg 3x6
Reverse wrist curl 20 kg 3x6
 
Extra today:
A little of biceps curl, Done!
 
BR/Göran
 
Edited by Hockey Stick

Share this post


Link to post
Share on other sites
Hockey Stick

81,5 kg (181 lb) 2hp on Flask!!!

=PR😀😀😀👍
 
Then a failed attempt on 84 kg (186,7lb). Did not have enough energy to hold on..
Video below on failed attempt.
 
Also did some training.
 
BR/Göran

IMG_1573.MOV

Share this post


Link to post
Share on other sites
Hockey Stick

Squat:

60 kg 1x5
80 kg 1x3
100 kg 1
105 kg 1
100 kg 1
80 kg 1x3
60 kg 1x5
 
No energy at all today, could not follow my program 5x5.
 
Standing Military Press 60 kg (1x5), (1x3), stopped, no energy.
 
Deadlift 130 kg 1x5
 
Grip training:
 
Warming up with 2hp (not enough energy to train 2hp tonight)
 
Working sets on 1hp:
 26,5 kg 3x1min (as many as possible)
 
Finger curls 60 kg 3x10
 
A few  overhand lifts with Fat gripz extreme on 60 kg without using my thumbs.
 
A few reps on easy gripper ghp 3.
 
A few reps of plate curls 10kg
 
A few reverse wrist curls 20 kg barbell.
 
BR/Göran
 
 

Share this post


Link to post
Share on other sites
Hockey Stick

Squat 85 kg 5x5   🙂PR

Bench 92,5 kg 4,4,4,4,3  (maybe I could have managed 5 reps, but had to think about safety)
 
Rows 60 kg 5x5
 
Grip training:
2hp Flask with gloves
46,5 kg 1x5
56,5 kg 10 sec hold
61,5 kg no lift, to heavy
56,5 kg 10 sec hold
56,5 kg 10 sec hold
61,5kg 1x1 (felt easy!?) 🙂PR
66,5 kg air under weights, but NOK 
66,5 kg no lift, to heavy
 
Finger curls 60 kg 
3x10 (overhand, feels good)
 
Wrist curls 40 kg  
7, 6, 6 changed seating position and it affected the curling angles or something, had to lower weight by 10 kg right away.
 
Reversed wrist curls 20 kg 6, 4, 3
 
Dynamic thumbs 1x10 (pony clamp)
 
Sledge hammer (playing around)
 
Satisfied With training session, pushed myself in squat and bench and learned about my self in 2HP. Important to really activate body and CNS before you give in on a weight.
 
BR/Göran
 
 
 
Edited by Hockey Stick

Share this post


Link to post
Share on other sites
Hockey Stick

Decided to push deadlift for the first time, new for me and probably technically bad.

 
60 kg 1x5
90 kg 1x3
110 kg 1x3
130 kg 1x3
140 kg 1x2
150 kg 1x2
160 kg (355 lb) 1x2
170 kg Nothing happened😀
165 kg Nothing happened again
160 kg 1x2
150 kg 1x2
140 kg 1x2
130 kg 1x3
110 kg 1x3
 
I have never lifted such weights from ground up before, (except maybe in real life, dont know), and the feeling I got by doing it was great😀
 
Grip training with sledge:
Front raise L/R (3x10)
Rear raise L/R (3x10)
Rotations L/R (3x10)
 
Did hardly get my metallic wrist watch back over my hand that was one size bigger then usual.
 
More energy after training then before!
 
BR/Göran
 
 

Share this post


Link to post
Share on other sites
Hockey Stick

Squat 

60 kg 1x5
70 kg 1x5
80 kg 1x5
90 kg 1x5
80 kg 1x5
70 kg 1x5
60 kg 1x5
 
Standing Military Press
50 kg 1x5
60 kg 1x5
65 kg 1x1
70 kg 1x1
 
Grip training:
2hp with gloves
46,5 kg 1x5
56,5 kg hold 10 sec.
61,5 kg 15 sec.
66,5 kg 3 sec. =PR
61,5 kg 15 sec
 
Finger curls
50 kg 1x10
70 kg 3x7
 
Wrist curl 
40 kg, (1x10), (1x10), (1x8)
 
Reversed wrist curl 
20 kg (1x8), (1x6), (1x4)
 
BR/Göran
 

Share this post


Link to post
Share on other sites
Hockey Stick

17w02-7

Squat (all way down):

80 kg 1x8

85 kg 1x6

90 kg 1x5

95 kg (1x3), (1x3)

 

Bench:

80 kg 1x8

85 kg 1x6

90 kg 1x5

95 kg (1x3), (1x3)

 

Rows

50 kg 1x8

55 kg 1x6

60 kg 1x5

65 kg (1x3), (1x3)

 

Grip training:

2hp with gloves

46,5 kg 1x5 rep.

56,5 kg 10 sec hold

61,5 kg 10 sec holds

66,5 kg  "no lift"

66,5 kg 7 sec hold PR

66,5 kg 3 sec hold

66,5 kg " no lift"

56,5 kg 1x5 rep

 

Finger curls

50 kg 1x10

70 kg (1x7), (1x5), (1x5)

 

Wrist curl

40 kg (1x10), (1x9), (1x7)

 

Reversed wrist curl

20kg (1x9), (1x5), (1x5)

 

 

 

Share this post


Link to post
Share on other sites
Hockey Stick

After beeing home sick for a few day's (stomach deseas, horrible) I did not have enough energy to follow my program.

Did try gripper training for 15 min instead.

I Previously stopped all gripper training in May 2016 at this level:

Vulcan level 12     1,5" block

Vulcan level 15 (cheating with the set, similar to using a choker I guess)

3 months later in August I could only manage level 10 when I tested grippers once.

Today additional 5 months later I easily closed level 12 ( 2 levels up since Aug without touching a gripper).

I also managed to set level 13 on the chrome spring for the first time! 

I believe that I am doing something that works for my gripping in general right now, something that correct my weaknesses. 

BR/Göran

 

 

 

  • Like 1

Share this post


Link to post
Share on other sites
Hockey Stick

17w03-4

I invested in an own new barbell and got it by DHL tonight. It is in the range of 330 Dollars and the feeling was good, much better then the 50 dollar I have used so far.

Not totally recovered yet, a short session.

Warming up of lower back

Deadlift

120 kg 1x8

130 kg 1x6

140 kg 1x5

Biceps Curl

30 kg 1x8

35 kg 1x6

37,5 kg 1x5

40 kg 1x3

40 kg 1x3

Done!

BR/Göran

 

 

Share this post


Link to post
Share on other sites
Hockey Stick

17w03-5

30 min workout with empty barbell

Grip training:

2hp with gloves up to 66,5 kg.

2hp without gloves up to 71,5 kg, (weak today)

Finger curls

60 kg 1x10

90 kg (1x3), (1x2), (1x3)

Wrist curl

50 kg (1x3), (1x5), (1x4)

Reversed wrist curl

20 kg (1x7), (1x6), (1x5)

BR/Göran

Share this post


Link to post
Share on other sites
Hockey Stick

17w03-7

Squat:

80 kg 1x8

85 kg 1x6

90 kg 1x4

95 kg 1x2

2hp flask:

46,5 kg 1x5

51,5 kg 1x2

56,5 kg 1x2

61,5 kg 1x2

66,5 kg 1x2

76,5 kg 1x1

81,5 kg failed!

76,5 kg 1x1

71,5 kg 1x1

66,5kg 1x3

Military Press:

50 kg 1x8

55 kg 1x6

60 kg 1x5

65 kg 1x1

Finger curls:

50 kg 1x10

90 kg 1x4

80 kg 1x8, 1x6, 1x5

Wrist curls:

50 kg 1x5, 1x3, 1x3

Reversed wrist curls 20 kg:

1x10, 1x6, 1x5

Biceps:

30 kg 1x10

35 kg 1x5

BR/Göran

 

 

 

Edited by Hockey Stick

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.