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My plan for closing #3 any day of the week


Hockey Stick

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17w09-2

Only grippers, Vulcan Chrome spring:

Cheating with set-->

Warming:

Level 6 1x3/1x3

Level 9 1x3/1x3

Level 11 1x3/1x3

Workset:

              LH                                   RH

13          1x1                       14      1x1

13          1x1                        15    1x1

Proper set 1"-->  level 12 LH and 14 RH, both failed

13          1x1                        15    1x1  (cheating with set again)

Proper set 1"-->  level 12 LH and 13 RH, both failed

Proper set 1,5"-->  level 11 LH and 12 RH, both failed

Did reps on level 9 LH and level 10 RH with 1,5" set  and finished off with biceps curl on 30 kg 1X10/6/6

I need to train (put in some volume) on 1,5" set.

BR/Göran

                    

 

Edited by Hockey Stick
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17w09-3

2HP flask

46,5 kg  1x3

61,5 kg 1x3

71,5 kg 1x1

76,5 kg Failed

71,5 kg 4x1

71,5 kg Failed

Finger curl (overhand)

20 kg 1x10

60 kg 1x5

70 kg 1x3

80 kg 1x3

90 kg 5x3

Wrist Curl

20 kg 1x 10

40 kg 1x5

50 kg 1x5

60 kg 1x3, 1x3, 1x2, 1x1

R-Wrist Curl

20 kg 1x8, 1x8, 1x6

BR/Göran

 

 

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10 minutes ago, pburke23 said:

What kind of progress are you seeing on the flask with your current programming? 

I do not know for sure.

I started pinching for the first time 3 month ago and managed 70 kg at that time, 1 month later I had improved by 10 kg, and today I guess I am equally strong but maybe a little tired in my hands (close to over train).

Anyway, I believe that it´s a lot about friction. It would not surprise me if I improve by10 kg during the summer just because of weather (no humidity at all in Sweden today & I have very dry hands during winter, bad skin for creating friction) when the summer is coming in June.

But I do not think it is the weight number that matters the most, the important thing is that I train the pinch at all-->will give me an overall balance in the end.

BR/Göran

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17w09-7   (only grip training, still having a cold, but getting better)

2HP flask

61,5 kg 1x2

66,5 kg 1x1

71,5 kg 1X1

72,75 kg Failed

72,75 kg 1X1

74 kg 1x1

75,25 kg Failed

71,5 kg 1x7 second hold

71,5 1x1

71,5 1x1

Finger curl (overhand)

50 kg 1x10

90 kg 5x3

Wrist Curl

30 kg 1x 8

50 kg 1x5

60 kg 1x3, 1x3, 1x2, 1x1

R-Wrist Curl

20 kg 1x10, 1x6, 1x5

Supination/Pronation with Kettlebell (lying on the floor)

8 kg 1x5/1x5 + 1X5/1x5

16 kg 1X10/1x10 + 1x10/1X10 (with little help by my free hand)

BR/Göran

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17w10-1

Squat:

20 kg 1x5

60 kg 1x5

80 kg 1x5

100 kg 5x5

Bench:

20 kg 1x10

60 kg 1x5

85 kg 1x5, 1x5, 1x5, 1x4, 1x3

Rows:

50 kg 5x5

Grippers:

Warming

GHP1 1x10/1x10 + inverted 1x10/1x10

GHP2 1x5/1x5

GHP3 1x5/1x5

GHP4 1x3/1x3

GHP5 1x1/1x1

Test where I am?

CoC3   F/N  (video below, the hardest part left:))

https://youtu.be/C4b6KBdXTNs

Also tried  4 singles with a choker + extension of fingers.

BR/Göran

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17w10-3

Deadlift

60 kg 1x5

90 kg 1x5

110 kg 1x3

130 kg 1x3

140 kg 1x2

150 kg 1x2

160 kg 1x1 (=my max weight)

Put on a belt-->

165 kg Failed, belt off again (it is not my core that is stopping me anyway, I believe it is my hamstrings and ass that are weak)

130 kg 1x3

Every time I decide to do dead lifts I have also watched some you tube clip on deadlift technique and I change my starting set up, angle of my body, or whatever...and then I have to test and see how it feels to lift, and what weight to use,...and the training session goes into a test/trial instead of putting in volume and make a progress.

I need to stop this and just put in reps for a while, and see what happens.

Military Press

20 kg 1x10

50 kg 1x5

60 kg 1x5, 1x4, 1x2

Tested a new way of gripping the barbell during the press today, got rid of stress on the wrist, felt good.

Triceps extension

37 kg 5x5

42 kg 1x3

Biceps Curl

20 kg 1x10

30 kg 1x5

40 kg 3x5

BR/Göran

 

Edited by Hockey Stick
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17w10-5

Squat:

20 kg 1x5

60 kg 1x5

90 kg 1x10

100 kg 5x5

110 kg 1x5

100 kg 1x4

Bench:

20 kg 1x10

60 kg 1x5

87,5 kg 5x5

Rows:

52,5 kg 5x5

Grippers:

Warming only

GHP1 1x10/1x10 + inverted 1x10/1x10

GHP3 1x5/1x5

GHP3 1x5/1x5

GHP4 1x3/1x3

GHP5 1x2/1x2

BR/Göran

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17w10-7

Squat

20 kg 1x10

60 kg 1x5

90 kg 1x5

105 kg 5x5

Standing Military Press

20 kg 1x10

50 kg 1x5

60 kg 5x5

Chins

4x5

Finger curls (overhand)

60 kg 1x8

90 kg 1x4, 1x4, 1x3

Triceps extension (lying on bench)

(32,5 + Z-bar) kg 3x5, 2x3

Biceps curl

40 kg 3x5, 2x3

BR/Göran

 

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2 hours ago, Anemptybox said:

Wow, you're close on that CoC 3, do you know the RGC? Keep up!

Hi,

No I don't know the RGC on any of my grippers, I am not that far away on #3 but I do not want to focus on grippers yet, I would like to get a little stronger in wrists if possible before I do an real attempt.

BR/Göran

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17w11-2   (only grip training, little sleep and still not 100% after Cold)

2HP flask

61,5 kg 1x1

66,5 kg 1x1

71,5 kg 1X1

76,5 kg 1x1

79 kg Failed

79 kg Failed

79 kg Failed

76,5 kg 1x1

71,5 kg 1X2, 1x2, 1x1

66,5 kg 1x3, 1x3

-->Next time I will use the same weights, but no attempt on 79 kg, only try to increase reps on 76,5 kg.

Finger curl (overhand)

60 kg 1x10

90 kg 1x2    (to heavy for me today,..back off to 60 kg)

60 kg, 2x10

-->Next time I will find out my 5x5 weight (probably around 80 kg) and stick with it and increase with small steps every session to 90 kg 5X5.

Wrist Curl

20 kg 1x10

50 kg 5x5

-->Next time I will go with 52,5 kg 5X5

R-Wrist Curl

20 kg 1x8, 1x6

-->No intention to increase on this

Played around with an easy gripper, (GHP1), using it as you would use an IMTUG (do not own any IMTUG)

 

BR/Göran

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17w11-3

Squat:

60 kg 1x5

90 kg 1x5

107,5 kg 5x5

Bench:

20 kg 1x10

60 kg 1x5

90kg 5x5

Rows:

55 kg 5x5

BR/Göran

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17w11-4

Feeling pain in left wrist after the training session 2 Days ago, will take 1-2 week off.

(Maybe it was the playing around with an GHP1 as an IMTUG?)

BR/Göran

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17w11-6

Squat

60 kg 1x5

90 kg 1x5

120 kg 3x5   I have improved from sets of five on 80 kg to 120 kg in 3 months time

Standing Military Press

20 kg 1x5

40 kg 1x5

65 kg 1x4

62,5 kg 1x4

60 kg 1x5

Chins

1x7

1x5

1x4

BR/Göran

 

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17w12-1

Grippers, Vulcan Crome, 1" block.  LH/RH

Warming level 6  1x5/1x5

.               Level 9  1x3/1x3

.               Level 11 1x2/1x2

 

Work                      LH                 RH

            Level  11    1x2         13  Failed

                       11   1x2          12  1x2

                       11  1x1            12 Failed

                        10 1x3             11 1x3

                        10 1x3             11 1x3

I fail because of bad set, easy to close IF set is OK

1 negative of each on level 15

Rehab on wrists, low Weight more then hundred repetitions+extension work and dexterity

BR/Göran

.    

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Hey I see you are doing a ton of work with the Vulcan. I just got one myself, and I was wondering if you had any pointers on setting the gripper? I have noticed it is way harder than my TSG's to set. I have heard that some people sand down the handles, but I kind of want to keep the smooth surface to maintain the benefit of training a more difficult set. Any advice would be appreciated, keep up the good work!

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10 hours ago, CFlaherty said:

Hey I see you are doing a ton of work with the Vulcan. I just got one myself, and I was wondering if you had any pointers on setting the gripper? I have noticed it is way harder than my TSG's to set. I have heard that some people sand down the handles, but I kind of want to keep the smooth surface to maintain the benefit of training a more difficult set. Any advice would be appreciated, keep up the good work!

Hello CFlaherty,

I would not modify the Vulcan in any way, I want it to be exactly as it is, and I am also taking good care of mine so that it is not thrown around everywhere getting scratched:)

The smooth handles allows you to train a lot without damaging your skin, as you do with torsion grippers.

If you use a lot of magnesium/chalk on your hands, (more then you think that you need), the gripper will stay better in your palm of your hand during the set, and the smoothness is not an issue anymore, just a good feeling.

For me personally, it has Another advantage compared to Torsion grippers, my hands are not getting sore by managing the missalignment you will have when crushing a torsion spring, the Vulcan is allways straight/aligned during the sweep. I can train more often then with torsion.

The diificult set I just see as an challenge, it is like the gripper has one extra dimension to it that is equally challenging as the crush, at least if you use the chrome spring.Then it is not an problem anymore, it is an challenge that you work for instead:). I Believe it is good for your strenght.

If I sometime would like to do Heavy negatives on the Vulcan without having to overcome the challanging set becasue of fatigue, or simply not being strong enough, I can easily do that by cheating, no need for modification of any kind, no need of chokers or anything. I just step on it with my foot. I place the gripper on the floor, grab it with my left hand on the outside part of the lever for the sping, the top one when standing above the gripper, grab the handle of the gripper with my right hand and pull with my left hand on the spring lever, at the same time stepping on the other spring lever with front of my foot, until I have the starting position in my right hand that I would like to use for the time, then let go of your left hand and foot, raise up and crush. Super easy.

Note:I do not recommend you to do Heavy negatives (it has a high risc of injury), or to cheat with the set either (you will take away a lot of the possible gains), I am just telling you how I do it, if I do.

I do not know how strong you are today, but if you have a hard time with the Vulcan and you are using the chrome spring today, you can allways change to an easier spring like the orange, it will effect the setting as well and make it a lot easier, and then change back to chrome later on when getting the hold of it.

You will love your Vulcan gripper in the end, (and take a good care of it, no scratches:))

 Good luck!/Göran

 

 

Edited by Hockey Stick
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Thanks for the reply. I'm definitely not keen on roughing up the Vulcan either! I think I will get the hang of the set pretty soon and it will help me in setting my TSG's. Good luck with your training I will keep an eye out for your progress

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17w12-3 (yesterday)

Warming

Squat:

122,5 kg 3x5    (I can not continue with my cheap and weak barbell rack anymore, it is absolutely not safe)

Bench:

95kg 3x5

Deadlift:

150 kg 1x2

140 kg 1x5     (I will start over from 130 kg next time and concentrate on technique)

Wrist curl

52,5 kg 3x5  (my wrist pain is gone after 1 week of rest, 55 kg next time)

Reverse wrist curl

20 kg 1x8, 1x5

BR/Göran

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17w12-6

Squat

125 kg 1x5, 1x3        (stopped here, last rep I did a mistake and moved formard when going up and felt something in my right knee)

Standing Military Press

65 kg 3x4

Chins

1x9

1x6

1x5

BR/Göran

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17w13-1

Warming

Squat:

120 kg 3x5   

Bench:

107,5 kg 1x2

97,5kg 1x5, 1x4, 1x4

Deadlift:

130 kg 1x5

+ Played around with some light grippers.

I have now ordered a safety cage for using when lifting barbell alone in our basement in the evenings, perhaps I can push myself a Little more when feeling safer.

BR/Göran

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17w13-3

Grippers, Vulcan Chrome, 1" block.  LH/RH

Warming (1,5" set block)

level 6  1x5/1x5

Level 9  1x5/1x5       

Work  (1" set block)

                           LH                 RH

            Level  11    1x4         12  1x3

                       11   1x2          12  1x2

                       11  1x1           12 1x1

                       11 1x1           12 1x2 (better set)

                       11 1x1           12 1x1

Wrist curl

55 kg 3x5

Reverse wrist curl

20 kg 3x5

BR/Göran

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17w13-4

Warming

Squat

125 kg 1x5, 1x4, 1x4

Press

65 kg 1x5, 1x5, 1x3

Chins

1x8, 1x6, 1x6

BR/Göran

 

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17w13-7

Bench:

100 kg 3x5

next time i will increase to 102,5 kg.

Grippers, Vulcan Chrome, 1" block.  LH/RH

Warming (1,5" set block)

level 6  1x5/1x5

Level 9  1x5/1x5  

Level 10 1x1/1x1     

Work  (1" set block)

                           LH                 RH

            Level  11    1x5         12  1x5

                       11   1x4          12  1x5

                       11  1x4           12 1x7 (better set)

Next time I will increase 1 level L & R.

Deadlift

132.5 kg 1x5                      

Wrist curl

57,5 kg 3x5

Next time I will increase to 60 kg.

Reverse wrist curl

22,5 kg 2x5

BR/Göran

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