Hockey Stick Posted May 17, 2016 Share Posted May 17, 2016 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: Bench press 4X5 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). Inverted closes of Vulcan, level 11 or 12, maybe 2X3 of each hand, depends on feeling in hands that day Thumb, dynamically work, 5X1 (on a clamp) Dead lift 3X5 Wrist curls and reversed wrist curls (3xMAX of each) Extension, 3X12 rubber bands Day2: Legs 4X5 Over crush on GHP5 & CoC#3 single, maybe 5-7 of each Thumb, dynamically work, 5X1 (on a clamp) Rows 3X5 Extension, 3X12 rubber bands Day3: Inclined Bench press 4X5 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, Thumb, dynamically work, 5X1 (on a clamp) Rows 3X5 (or Chins 3X5) 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 3 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted June 15, 2016 Author Share Posted June 15, 2016 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 Quote Link to comment Share on other sites More sharing options...
Paul Markowski Posted November 25, 2016 Share Posted November 25, 2016 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: Bench press 4X5 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). Inverted closes of Vulcan, level 11 or 12, maybe 2X3 of each hand, depends on feeling in hands that day Thumb, dynamically work, 5X1 (on a clamp) Dead lift 3X5 Wrist curls and reversed wrist curls (3xMAX of each) Extension, 3X12 rubber bands Day2: Legs 4X5 Over crush on GHP5 & CoC#3 single, maybe 5-7 of each Thumb, dynamically work, 5X1 (on a clamp) Rows 3X5 Extension, 3X12 rubber bands Day3: Inclined Bench press 4X5 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, Thumb, dynamically work, 5X1 (on a clamp) Rows 3X5 (or Chins 3X5) 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? Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted November 27, 2016 Author Share Posted November 27, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Paul Markowski Posted November 27, 2016 Share Posted November 27, 2016 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! 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 5, 2016 Author Share Posted December 5, 2016 (edited) 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 December 6, 2016 by Hockey Stick 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 15, 2016 Author Share Posted December 15, 2016 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. Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 21, 2016 Author Share Posted December 21, 2016 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 21, 2016 Author Share Posted December 21, 2016 (edited) 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 December 21, 2016 by Hockey Stick 1 Quote Link to comment Share on other sites More sharing options...
Peter Brannstrom Posted December 26, 2016 Share Posted December 26, 2016 Nice lift!!! fun log to follow along!!! kind regards /peter 1 Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted December 26, 2016 Share Posted December 26, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 27, 2016 Author Share Posted December 27, 2016 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 29, 2016 Author Share Posted December 29, 2016 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted December 31, 2016 Author Share Posted December 31, 2016 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) 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 2, 2017 Author Share Posted January 2, 2017 (edited) 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 January 2, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 4, 2017 Author Share Posted January 4, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 6, 2017 Author Share Posted January 6, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 8, 2017 Author Share Posted January 8, 2017 (edited) 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 January 8, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 10, 2017 Author Share Posted January 10, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 12, 2017 Author Share Posted January 12, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 15, 2017 Author Share Posted January 15, 2017 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) Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 18, 2017 Author Share Posted January 18, 2017 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 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 19, 2017 Author Share Posted January 19, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 21, 2017 Author Share Posted January 21, 2017 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 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted January 22, 2017 Author Share Posted January 22, 2017 (edited) 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 January 22, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
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