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JJM

Chasing the #3

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JJM

I've some time wanted to pay more attention to my grip training and now I have a good chance for it.

My main sport is Girevoy sport and it requires a certain amount of grip strength endurance.

For couple of years I've had some grip implements but haven't used them very much.

My main goals are to improve my rolling handle deadlift and get better with grippers.

When starting out my rolling thunder numbers are at 52 kg and I've closed COC#2 gripper with CCS for like couple of times ever on a very good day.

 

For a few months I won't be doing any girevoy sport and gripping maybe once or twice a week.

Along with gripping I have one or two strength training sessions per week and one or two mountain bike trips a week.

 

12.6.2017

RT:

-36kg: 5+ 5

-36kg: 12+12

-32kg: 15 + 15

 

3" Crusher:

-24kg: 15 + 15

-24kg: 15 + 10

 

Hub:

-16kg: R 1, L 0

-10kg: 6 + 6

-10kg: 10 + 10

-10kg holds: 3x10s + 3x10s

 

19.6.2017

RT:

-38kg: 5 + 5

-38kg: 5 + 5

-38kg: 5 + 5

-38kg: 20 + 17

 

3" Crusher:

-28kg holds: 3x5s + 2x5s

 

Hub:

-10kg: 10 + 10

-10kg: 10 + 10

-10kg: 10 + 10

-16kg: 1 + 1

 

26.6.2017

 

RT:

-40kg: 5 + 5

-40kg: 5 + 5

-40kg: 5 + 5

-40kg: 20 + 13

 

3" Crusher:

-24kg: 10 + 10

-24kg: 10 + 10

 

COC#1,5 TNS once, right hand

 

Hub:

-10kg: 10 + 10

-10kg: 10 + 10

-10kg: 10 + 10

 

3.7.2017

COC#1,5: 3 + 3

COC#1,5: 3 + 3

COC#1,5: 3 + 3

 

RT:

-42kg: 5 + 5

-42kg: 5 + 5

-42kg: 5 + 5

-42kg: 20 + 15

 

3" Crusher:

-32kg: 3 + 3

-28kg: 5 + 5

-24kg: 10 + 10

 

Hub:

-16kg: 3 + 3

-16kg: 2 + 2

-16kg: 1 + 1

 

5.7.2017

Axle deadlifts

 

10.7.2017

Some gripper work to start with.

 

RT:

-44kg: 5 + 5

-44kg: 5 + 5

-44kg: 5 + 5

-44kg: 5 + 5

-44kg: 5 + 5

 

Light lifts in the end with pinch block, hub, wrist roller etc...

 

Lousy outdoor workout, it was too hot and sunny.

 

12.7.2017

Axle deadlifts

 

17.7.2017

RT:

-36kg: 5 + 5

-40kg: 5 + 5

-42kg: 5 + 5

-44kg: 5 + 5

-42kg: 5 + 5

 

Lifts were easy but right thumb got sore around carpometacarpal joint so I stopped here. More to come next week...

 

Flossing the forearm later on helped a lot and also found some trigger points from both forearms.

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24.7.2017

RT:

-38kg: 5 + 5

-42kg: 5 + 5

-44kg: 5 + 5

-48kg: right, 3

-40kg: left, 5

-40kg with few seconds hold: 5 + 5

 

+ some light gripper work. Easy holds and closes, less than 20 / hand.

 

31.7.2017

I had a goal to lift 60kg with rolling thunder by the end of july. Old PR is 52kg on right and 48kg with left hand.

RT:

Right:

-55,2kg: 1 (PR)

-60kg: 1 (PR)

-63kg and 62kg: fail

 

left:

-51,2kg: 1 (PR)

-52,5kg: 1 (PR)

-56kg: 1 (PR)

 

GRIPPER WORK:

-tens of closes with T and filed #1 focusing on technique.

-right hand #3 negatives: 5 x 1

-left hand #2 negatives: 5 x 1

-couple of good closes with #2 (right hand)

-thumb work with spring clamp from a hardware store

 

New goal for rolling thunder is to hit 70kg before the turn of the year.

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4.8.2017

Wrist wrench:

-20kg: 4 sets of 2 + 2

-24kg: 2 sets of 1 + 0

 

Grippers:

-T: 3 sets of 10 + 10

-few closes with filed #1 and 1,5#

-RH #2: 1

-10 sec holds and strapholds with #1,5

-#2 negatives: 3 + 3

-more holds with #1,5, #1 and T

 

7.8.2017

60mm fixed handle one arm DL:

-58,2kg: 3 sets of 3 + 3

 

-Kettlebell bottom up press 16kg: 5 + 5

-light gripperwork with T & #1,5

-fixed 50mm handle DL double overhand grip: 3 sets of 5

Wrist wrench:

-18,3kg: 10 + 10

-22,3kg: 5 + 5

-22,3 holds: 3 + 3

 

fixed 50mm handle DL onearm 74kg:

-1 + 1

-2 + 2

-3 + 3

 

-light gripper holds

 

11.8.2017

hub:

-16kg: 3 sets of 3 + 3

wrist wrench:

-18,3kg: 5 + 5

-18,3kg: 10 + 10

-22,3kg: 6 + 6

 

-heavy gripper work:

2 closes with #2 and heavy negatives + tens of closes with lighter grippers.

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No new posts for like 10 weeks so let's try to catch up.

16.08.2017

60mm fixed bar Onearm Deadlifts:

-58,5kg: 5 + 5

-58,5kg: 5 + 5

-58,5kg: 5 + 5

Gripper:

-#1,5: 40 mm block: 5 x 1 + 2 x 1

-RH#2: hold 10s, LH#1,5: hold 10s

#1,5 SB-hold: 25s + 25s

Hub:

-16kg: 5 + 5

-16kg: 5 + 5

-16kg: 5 + 5

 

+ rubber band workouts for wrists and finger extensions

 

21.08.2017

Grippers (after explosive strentgh training):

-#T speed closes: 3 x 5 + 3 x 5

-#1,5: 3 x 1 + 3 x 1

-#2: RH 30mm block: 1 + LH parallel set: 1

-#1,5 hold: 10s + 10s

-#T explosive: 5 + 5

-#1,5 hold: 10s + 10s

-#1f explosives: 5 x 1 + 5 x 1

 

31.8.2017

-#T: 10 x 1 + 10 x 1

-Wrist wrench: 16kg: 10 + 10

-RT 40 kg: 6 + 6

-#1,5: 6 x 1 + 6 x 1

-WW 16kg: 10 + 10

-RT 40kg: 10 + 10

-#1f: 6 x 1 + 6 x 1

-WW 20kg: 10 + 10

-RT 32kg, few seconds hold: 10 + 10

-#2 SB-hold RH: 17s

-#1,5 SB-hold LH: 17s

-WW 20kg hold: 10s + 8s

-RT 28kg: 10 + 10

-#T: 10 x 1 + 10 x 1

 

4.9.2017

Grippers:

-#T: 10 + 10

-#T fast: 5 + 5, 5 + 5

-#1,5 explosive: 5 x 1 + 5 x 1

-#1,5: 6 + 6 x 1

-#2,5 hold RH: 10s

-#2 hold LH: 10s

-#2,5 Severe negatives RH: 5 x 1

-#2 SN LH: 5 x 1

-#2 20 mm set block RH: 3 x 1

-#1,5 20 mm set block LH: 3 x 1

-#T: 10 + 10

-#T upside down: 10 + 10

 

7.9.2017

RT:

-40kg: 5 + 5 (x 5 sets)

Hub:

-16kg: 3 + 3 (x 5 sets)

Gripper:

-#T: 5 + 5

-#T TNS: 5 + 5, 5 + 5

-#T with 4 fingers: 5 + 5, 5 + 5

 

11.9.2017

Grippers:

-#T: 10 x 1 + 10 x 1

-#1f: 5 x 1 + 5 x 1

-#1,5: 10 x 1 + 10 x 1

 

RH:

-#2 40 mm set: 5 x 1, 3 x 1

-#2 20 mm  set: 2

-#1,5: 5

-#2,5 SN: 5

 

LH:

-#1,5 40 mm set: 5 x 1, 3 x 1

-#1,5 20 mm set: 2

-#1f: 5

-#2 SN: 5

 

+ dynamic thumb with clamp

 

15.9.2017

RT:

-32kg: 5 + 5 (x 3 sets)

-42kg: 5 + 5 (x 5 sets)

Wrist wrench:

-20kg: 5 + 5 (x 5 sets)

Toproller:

-6kg: 10 + 10 both ways (x 5 sets)

 

18.9.2017

Grippers:

-#T: 10 + 10

-#1,5: 5 x 1 + 5 x 1 (x 2 sets)

-#2 40 mm  set block: 2 x 1 + 2 x 0

-#2 SB-hold: 10s + 10s (x 2 sets)

-#1f: 3 x 1 + 3 x 1

-#1,5 40 mm set: 5 x 1 + 5 x 1

-#2 RH 20 mm  set: 2 x 1

-#1,5 LH 20 mm set: 2 x 1

-#2,5 Severe negative RH: 3 x 1

-#2 SN LH: 3 x 1

-#2 hold RH: 10s

-#1,5 hold LH: 10s

-#T explosive closes: 10 + 10 (x 3 sets)

 

21.9.2017

RT:

-32kg: 5 + 5 (x 3 sets)

-44kg: 5 + 5 (x 5 sets)

Toproller:

-6kg: 10 + 10 both ways (x 5 sets)

WW:

-20kg: 5 + 5

-24kg: 5 + 5

-28kg: 1 + 0

-24kg: 3 x 1 + 3 x 1

-20kg: 3 + 3

 

25.9.2017

Grippers:

-#T USD: 10 + 10

-#T TNS: 10 + 10

-#1f 40mm set: 3 x 1 + 3 x 1

-#1,5: 5 + 5 (x 2 sets)

-#1,5 SB-hold: 20s + 20s

-#1,5 40 mm set: 5 + 5

-#2 40 mm set: 1 + 1 (x 3 sets)

-#2,5 SN: 1 + 1

-#1,5 40 mm set: 5 + 5 (x 2 sets)

-#T USD: 10 + 10

-#T: 10 + 10

-#T 20 mm set: 20 + 20

+ dynamic thumb with clamp

 

29.9.2017

WW:

-16kg: 5 + 5

-16kg: 5 + 5

-20kg: 5 + 5

Block pinch 50 mm:

-20kg: 5 + 4

-20kg: 3 + 3

-16kg: 5 + 5

RT:

48kg: 5 + 5 (x 5 sets)

WW:

-24kg: 3 + 3

-20kg hold: 10s + 10s

20kg: 5 + 5

Block pinch 50mm:

-20kg: 5 + 5

-20kg hold: 10s + 10s

-20kg: 5 + 5

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9.10.2017

RT:

-24kg: 10 + 10 (x 3 sets)

Wrist wrench:

-20kg: 5 + 5 (x 3 sets)

RT:

RH:

-48kg: 5, 5, 5, 5, 4

LH:

-48kg: 5

-44kg: 5, 5, 5 ,5

 

13.10.2017

Grippers:

Making some progress with #2.

-#T: 10 + 10, USD 10 + 10

-#1f 50 mm set: 5 overcrush + 5 x 1

-#1,5 50 mm set: 5 + 5 x 1, 5 + 4 x 1

-#2: 50 mm set: 2 x 1 + 0 (PR)

-#2 60 mm set: 1 + 0 (New PR again)

-#1,5 60mm set block LH: 1 mm short

-#2 40 mm set RH: 1

-#1,5 40 mm set LH: 2

-#2,5 MMS-hold: 10s + 10s

-#2 20 mm set RH: 1

-#T: 10 + 10 (x 4 sets)

-#T clicks: 10 + 10, 20 + 20, 20 + 20

-#1,5: 3 x 1 + 3 x 1

#1f: 3 + 3

 

+ thumb with clamp

 

16.10.2017

Block pinch 50mm:

-20kg: 5 + 5 (x3 sets)

WW:

-20kg: 5 + 5 (x 5 sets)

RT:

RH:

-40kg: 5

-48kg: 5

-52kg: 5 (+ implement 3,8kg = 55,8kg is 93%1RM)

-48kg: 5

-44kg: 5

LH:

-40kg: 5

-44kg: 5

-48kg: 5 (+ implement 3,8kg = 51,8kg is 92,51RM)

-44kg: 5

-40kg: 5

RT hold:

-40kg: 15s + 15s (x 3 sets)

 

Looking good to overtake my midway goal for RT which is to lift 65kg with right hand 61kg with left hand on the next three or four weeks.

After that I plan to do singles and triples with rolling thunder and hopefully achieve 70kg within this year.

 

19.10.2017

-Warmup with #T

-#1f: 5 x 1 + 5 x 1

-#1,5: 5 + (3 + 1 + 1)

-#2,5 choked parallel hold: 5s + 5s (x 3 sets)               This one was very taxing for my muscles

-#2 40 mm  set: fail both hands

-#1,5 40mm set: 10 + fail

-#1,5 40 mm set RH: 7

-#1,5 20 mm set LH: 5

-#2 NC: 3 x 1 + 3 x 1

-#1,5 hold: 10s + 10s

-#1,5 SLOW closes MMS: 3 + 2

-#T explosive closes: 5 + 5 (x 5 sets)

 

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23.10.2017

3" Crusher:

-24kg: 5 + 5 (x 3 sets)

50mm block pinch:

-20kg: 5 + 5 (x 3 sets)

RT:

RH:

-44kg: 5

-48kg: 5

-54kg: 4 (+ implement 3,1kg = 57,1kg is 95,2%1RM)

-48kg: 5

-46kg: 5

LH:

-44kg: 5

-46kg: 5

-50kg: 3 (94,8%1RM)

-46kg: 5

-42kg: 5

Block pinch 50mm:

24kg: 5 + 4

-20kg: 5 + 5 (x 4 sets)

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27.10.2017

Grippers:

-#T: 10 + 10 (x 2 sets)

-#1,5 50 mm set: 3 + 3 x 1

-#2,5 choked to 14 mm attempts:

     -1 incomplete + 1 incomplete

     -1 close + 1 incomplete

     -1 close + 1 incomplete

     -1 close + 1 incomplete

     -1 close + 1 incomplete

-#1,5 Silver Bullet: 25s + 20s

-#2 RH 50 mm set: 1

-#2 RH 40 mm set: 1, 1, 1, 1, 1

-#1,5 LH 40 mm set: 1, 1, 1, 1, 1

-#1 filed: 3 + 3 (x 5 sets)

 

+ dynamic thumb with clamp & extensors with rubberband

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30.10.2017

Hub:

-16kg: 5 + 5 (x 3 sets)

3" Rolling handle:

-28kg: 5 + 5 (x 3 sets)

RT:

RH:

-48kg: 5

-50kg: 5

-54kg: 5 (+ implement 3,1kg = 57,1kg is 95,2%1RM)

-48kg: 5

-48kg: 5

LH:

-48kg: 5

-48kg: 5

-50kg: 5 (94,8%1RM)

-48kg: 5

-44kg: 5

 

+ thumb training with clamp and extensors with rubber band.

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Long time no writing, so let's try to catch up...

Didn't achieve my goal last year with progressing on rolling thunder. Mainly because I had poor texchnique with upper torso leaning too much forward resulting in strain in the upper back.

Now I have it covered up and hopefully have better results.

But gripperwork have showed some unexpectedly great progress.

 

10.11.2017

Grippers:

- T: 10 + 10 (x 3 sets)

- #1f: 5 x 1 + 5 x 1

-#2, 40 mm set: 1 + 1

-#2,5 choked to 14 mm attempts:

 1 + 0

 1 + 0

 1 + 0

 1 + 0

 3 x 1 + 0

 1 + 0

 1 + 0

 

13.10.2017

RT:

-32kg: 3 + 3 (x 3 sets)

 

50 mm block pinch:

- 20 kg: 3 + 3 (x 3 sets)

 

Wristwrench:

- 20 kg: 3 + 3 (x 3 sets)

 

RT:

-60 kg: 1 partial with RH

-56 kg: 2 with RH

 

50 mm block pinch:

- 28 kg: 1 + 1

- 28 kg: 1 + 1

- 24 kg: 2 x 1 + 2 x 1

- 24 kg: 3 + 3

 

+ some toproller with 10 kg & 6 kg

 

17.11.2017

Grippers:

-T: 5 x 1 + 5 x 1 (x 3 sets)

-#1f: 5 x 1 + 5 x 1

-#1,5:

RH 50 mm set: 5 x 1 (x 5 sets)

LH 40 mm set: 5 x 1 (x 5 sets)

 

+ thumbwork with clamp

 

20.11.2017

RT:

-32kg: 5 + 5 (x 3 sets)

-44kg: 1 + 1

-48kg: 1 + 1

-52kg: 1 + 1

-RH 56kg: 1, 1, 1

-LH 52kg: 1, 1, 1

-RH 52kg: 3, 3, 3

-LH 48kg: 3, 3, 3

 

50 mm pinch block:

-24kg singles

 

24.11.2017

Grippers:

-#1f: 5 x 1 + 5 x 1

-T: 10 x 1 + 10 x 1

-#1f: 3 x 1 + 3 x 1

-T usd: 10 x 1 + 10 x 1

-#1,5, 50 mm set: 5 x 1 + 5 x 1

-#2, 40 mm set: 5 x 1 + 1

-#1,5 LH, 40 mm set: 5 x 1

-#2 RH, 40 mm set: 5 x 1

-#1,5 LH, 40 mm set: 5 x 1

-#2 RH, 40 mm set: 5 x 1

-#1,5 LH, 40 mm set: 5 x 1

-#2,5 vhoked to 13 mm: 1 + 0 (x 3 sets)

-#1f: 5 + 5 (x 5 sets)

 

4.12.2017

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f, 50 mm set: 5 x 1 + 5 x 1

-#1,5, 50 mm set: 3 x 1 + 3 x 1

-#2:

  * 20 mm set: 1 + 1

  * 40 mm set: 1 + 1

  * 50 mm set: 1 + 0

  * RH CCS: 1

  * LH 40 mm set: 1

-#2,5 RH

  * choked to 13 mm: 3 x 1

  * choked to 20 mm: 1

-#1,5 LH: 3 x 1

 

12.12.2017

Grippers:

-T: 5 + 5 (x 5 sets)

-#1f: 5 + 5 (x 2 sets)

-#1,5f, 50 mm set: 3 x 1 + 3 x 1

-#2:

  * 20 mm set: 3 + (2 + 1)

  * 40 mm set: 1 + 1

  * RH 50 mm set: 1

  * LH 40 mm set: 1

  * RH 40 mm set: 3

  * LH 20 mm set: 1

-#2,5

  * RH choked to 22 mm: 2 x 1

  * RH choked to 27 mm: 1 with hold

-#2

  * LH 20 mm set: 2 x 1

  * LH 20 mm set: 1 with hold

-#1f: 5 x 1 + 5 x 1, TNS 1 + 1, 1 + 1, 1 + 1

-T, TNS: 3 + 3

 

18.12.2017

RT:

-32kg: 5 + 5 (x 3 sets)

Wristwrench:

-20 kg: 5 + 5 (x 3 sets)

Hub:

-16 kg: 5 + 5 (x 3 sets)

RT:

-48kg: 3 + 3 (x 5 sets)

 

22.12.2017

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f, 40 mm set: 5 x 1 + 5 x 1 (x 2 sets)

-#1,5f, 40 mm set: 3 x 1 + 2 x 1

-#2, 40 mm set: 2 x 1 + 1

-#2,5 RH choked to 22 mm hold: 5 sec, 5 sec, 6 sec

-#1,5f LH hold: 10 sec (x 3 sets)

-#2 RH, 40 mm set: 1

-#1f LH 40 mm set: 1

-#1,5f RH 40 mm set: 1, 1, 1, 1, 1, 1

-#1f LH 40 mm set: 1, 1, 1, 1, 1, 1

-#1,5f RH hold: 10 sec

#1f LH hold: 10 sec

 

25.12.2017

Wristwrench:

-16kg: 5 + 5 (x 2 sets)

-20kg: 5 + 5

50 mm pinch block:

-20 kg: 5 + 5 (x 2 sets)

-16 kg: 5 + 5

RT:

-40kg: 5 + 5 (x 3 sets)

KB wrist curls:

- 16kg: 5 + 5(x 6 sets)

 

29.12.2017

-T: 10 + 10 (x 3 sets)

-#1f, 50 mm set: 5 x 1 + 5 x 1

-1,5f, 50 mm set: 5 x 1 + 5 x 1

-#2,5 choked to 29 mm RH: 1, 1, 1

-#3 long handle negatives RH: 1, 1, 1, 1, 1

-#2 negatives LH: 1, 1, 1, 1, 1

-T: 10 + 10 (x 3 sets)

 

 

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1.1.2018

RT:

-40kg: 5 + 5 (x 3 sets)

Wristwrench:

-20kg: 5 + 5

-20kg: 5 + 5

-16kg: 5 + 5

KB wrist curl:

-16kg: 8 + 8

-16kg: 8 + 8

-16kg: 10 + 10

RT:

RH:

  *56kg: 1

  *56kg: 1

  *56kg: 1

  *56kg: 1

  *52kg: 1

LH:

  *48kg: 1

  *48kg: 1

  *48kg: 1

  *48kg: 1

  *48kg: 1

 

6.1.2018

Grippers:

-T: 5 x 1 + 5 x 1

-#1f, 40 mm set: 5 x 1 + 5 x 1

-#1,5f 40 mm set: 5 x 1 + 5 x 1

-#2 RH 40 mm set: 3 x 1

-#2 LH deep set: not today

-#2 RH hold: 5 sec, 5 sec, 5 sec

-#1,5f LH hold: 5 sec, 5 sec, 5 sec

-#1f, 40 mm set: 10 + 10 (x 3 sets)

 

8.1.2018

RT:

-40kg: 5 + 5 (x 3 sets)

Wristwrench:

-20kg: 5 + 5 (x 3 sets)

Hub:

-16kg: 5 + 5 (x 3 sets)

RT:

RH:

  * 52kg: 3

  * 52kg: 1

  * 52kg: 3

  * 52kg: 2

  * 48kg: 3

LH:

  * 44kg: 3

  * 44kg: 3

  * 44kg: 3

  * 44kg: 3

  * 44kg: 3

 

12.1.2018

Grippers:

-T: 10 + 10 (x 4 sets)

-#1f: 5 + 5

-#2, 40 mm set: 1 + 0

-#2 hold: 10 sec + 10 sec (x 3 sets)

-#1,5f: 3 x 1 + 3 x 1

-#1f: 5 + 5

 

22.1.2018

Grippers:

-T, TNS: 10 + 10

-#1f, 50 mm set: 5 x 1 + 5 x 1

-#1,5f, 50 mm set: 3 x 1 + 3 x 1 (x 3 sets)

-#2 20 mm set: 3 + 1

-#2,5 RH:

  * choked to 30 mm: 1

  * choked to 15 mm: 3, 2

-#2 LH negatives: 3 x 1

-#1f, 50 mm set: 13 + 7

 

+ hammer levering

 

26.1.2018

Wristwrench:

-20kg: 5 + 5 (x 3 sets)

Hammer levering:

-3 sets

RT:

-40kg: 5 + 5 (x 3 sets)

RH:

  * 52kg: 3 (x 5 sets)

LH:

  * 44kg: 3

  * 44kg: 3

  * 48kg: 3

  * 48kg: 3

  * 48kg: 3

 

29.1.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f no set:5 + 5

-#1,5f, 40 mm set: 1 + 1

-#2, 40 mm set: 1 + 1

-#2, 50 mm set: 1 + 1

-#2, CCS: 1 + 1 (PR)

RH:

  * #2,5, 40 mm set: 1 (PR)

  * #2,5, CCS: 3 - 4 mm short

  * #3, choked to 10 mm: 1, 1

  * #2,5, 50 mm set attempt: 3 - 4 mm short

LH:

  * #1,5f, 40 mm set: 1

  * #2, deep set: 1, 1

-#1f CCS: 17 + 8

-T, usd: 10 + 10

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2.2.2018

Wristwrench:

-20kg: 5 + 5 (x 3 sets)

KB wrist curl:

-16kg: 10 + 10 (x 3 sets)

RT:

-40kg: 5 + 5 (x 3 sets)

RH:

  * 52kg: 3

  * 52kg: 3

  * 52kg: 3

  * 52kg: 3

  * 52kg: 3 (improper lockout for two last ones)

LH:

  * 48kg: 3

  * 48kg: 3

  * 48kg: 3

  * 48kg: 3

  * 48kg: 3

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5.2.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f; CCS: 5 + 5 x 1

-#1,5f; CCS: 3 x 1 + 3 x 1

-#2; CCS: 2 x 1 + 2 x 1

-#2; 40 mm set: 1 + 1

-#2; 40 mm set, RH: 1, 1, 1

-#1,5f; 40 mm set, RH: 1, 1, 1

-#2,5 choked to 35 mm, RH: 1 + 0 + 0

-#2 negatives, LH: 1, 1, 1

-#1f; CCS: 17 + 8

 

16.2.2018

Wristwrench:

-16 kg: 5 + 5

-20 kg: 5 + 5

-20 kg: 5 + 5

RT:

-40 kg: 5 + 5 (x 3 sets)

Hub:

-16kg: 5 + 5 (x 3 sets)

RT:

RH:

-60 kg: 1

-55 kg: 1, 3, 5, 5

LH:

-55kg: 1, 1, 2, 3, 2

 

26.2.2018

Wristwrench:

-20 kg: 5 + 5

-20 kg: 5 + 5

-20 kg: 5 + 5

RT:

-40 kg: 5 + 5 (x 3 sets)

Wristroller:

-6 kg: 3 + 3 (x 3 sets)

RT:

RH:

-52 kg: 3, 3

-48 kg: 5

LH:

-52 kg: 3, 1

-48kg: 2

7.3.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f; CCS, explosive: 1 + 1 (x 5 sets)

-#1,5f, explosive: RH; CCS: 1, 1, LH; 40 mm set: 1, 1

-#2; 40 mm set: 1 + 1, 1 + 1, 1 + 0

-#2 SB hold: 20s + 20s, 15s + 15s, 15s + 15s

-#1f; CCS: 17 + 8

 

+ hammer levering

 

19.3.2018

Grippers:

-T: 10 + 10 (x 2 sets)

-#1; CCS: 5 x 1 + 5 x 1

-#1,5; CCS: 3 x 1 + 3 x 1

-#2; CCS: 1 + 1, 1 + 0

-#2,5; RH:

  *20 mm set: 1

   *40 mm set: 1

   *CCS: 0

-#2; 40 mm set, LH: 1, 1, 1

-#2; 40 mm set: 1 + 1 (X 3 sets)

Wristwrench:

-20 kg: 5 + 5

Wristroller:

-6 kg: 3 + 3

 

26.3.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f; CCS: 5 x 1 + 5 x 1

-#1,5f; CCS: 3 x 1 + 3 x 1

-#2; CCS: 1 + 1, 1 + 1, 1 + 0

-#2:

   *RH; CCS: 1, 1, 1

   *LH; 40 mm set: 1, 1, 1

Toproller:

-6 kg: 6 sets of 10 reps

 

2.4.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1f; CCS: 3 + 3

-#1,5f; CCS: 3 x 1 + 3 x 1

-RH:

   *#2; CCS: 1, 1, 1, 1, 1

   *#2,5 choked to 21 mm: 1, 1, 1

-LH:

   *1f; CCS: 1, 1, 1, 1, 1

   *#2 hold: 10s, 10s, 10s

-#1 TNS: 10 + 3

Axle deadlift:

-74 kg: 6, 6, 6, 6, 6

 

7.4.2018

Playing around with toproller, hammer and wristroller

 

9.4.2018

Grippers:

-T: 10 + 10 (x 2 sets)

-#1f; CCS: 5 + 5

-#1,5f:

   *RH; CCS: 3 x 1

   *LH; 40 mm set: 3 x 1

-#2; CCS: 1 + 1, 1 + 0

RH:

-#2; CCS: 1, 1

-#2,5; CCS: fail (5 - 10 mm short)

-#3 extended handle negatives: 3 x 1

LH:

-#2; 40 mm set: 1, 1, 1

-#1,5f hold: 10s, 10s, 5s

 

-#1f; CCS: 10 + 10

-T; TNS: 10 + 10 (x 3 sets)

 

23.4.2018

Grippers:

-#1: 10 + 10

-T; CCS: 10 x 1 + 10 x 1, 10 + 10

-T; TNS: 5 x 1 + 5 x 1

-#1,5; CCS: 5 x 1 + 5 x 1

-#1f; CCS: 5 x 1 + 5 x 1

-#2; CCS: 3 x 1 + 3 x 1

-#1,5 hold: 10 s + 10 s

-#2 SB hold: 10 s + 10 s (x 3 sets)

 

-Negatives:

RH:

   *#2: 3

   *#2,5: 3 x 1 (x 2 sets)

LH:

   *#1,5: 3

   *#2: 3 x 1 (x 3 sets)

-#1 TNS: 5 x 1 + 5 x 1 (x 2 sets)

 

1.5.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1; CCS explosive: 5 x 1 + 5 x 1

-#1,5; CCS: 5 + 5

-#2; CCS: 1 + 1, 1 + 1, 1 + 1, 1 + 0

-#2,5; 40 mm set: fail

-#2,5 hold RH: 5s, 5s, 5s

-#2 hold LH: 5s, 5s, 5s

-#1,5; CCS: 3 + 3 (x 5 sets)

-#1,5 hold: 10s + 10s (x 3 sets)

 

12.5.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1; CCS: 5 + 5

-#1,5; CCS: 5 + 5 x 1

RH:

-#2; CCS: 3 x 1, 3 x 1, 1

-#2,5; CCS: fail (< 10 mm)

-#2; CCS: 3, 3, 3

LH:

-#1,5; CCS: 3, 5 x 1

-#1f; CCS: 1

-#1,5f; CCS: 1

-#1,5; CCS: 3, 3, 4

 

18.5.2018

-T: 10 + 10 (x 3 sets)

-#1; CCS: 5 + 5

-#1,5; CCS: 5 + 5

-#1,5f; CCS: 3 x 1 + 3 x 1

RH:

   *#2; CCS: 3 x 1, 3, 3, 3, 3, 3, 3

LH:

   *#2; 20 mm set: 3 x 1 (1 full, 2 forced in), 3

   *#1,5; CCS: 3, 3, 3, 3, 3

 

25.5.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1; CCS: 5 + 5

-#1,5; CCS: 5 + 2

-#1f; CCS: 5 + 5

-#2: 1 + 0

quit here, grip not recovered from yesterdays' deadlifting

 

30.5.2018

Grippers:

-T: 10 + 10 (x 3 sets)

-#1; CCS: 3 x 1 + 3 x 1

-#1,5; CCS: 3 x 1 + 3 x 1

RH:

   *#2; CCS: 3 x 1, 1, 4, 4, 4, 4, 3

LH:

   *#2; MMS: 3 x 1

   *#1f; CCS: 1

   *#1,5f; CCS: 4, 4, 4, 4, 4

-1f; no set: 1 + 1

-#1: 10 + 10

-T: some reps

 

4.6.2018

RT:

-40 kg: 5 + 5 (x 3 sets)

RH:

   *48 kg: 3

   *52 kg: 1

   *56 kg: 1

   *60 kg: 1 (no proper lockout)

LH:

   *48 kg: 3

   *52 kg: 1, 1

75 mm solid pipe one hand deadlift:

-20 kg: 5 x 1 + 5 x 1, 5 + 5

-24 kg hold: 10s + 10s

Hub:

-20 kg: 3 x 1 + 3 x 1, 3 + 3

-24 kg: 1 - 2 cm air on both hands

Wristwrench:

-20 kg: 5 + 5, 5 + 1

RH:

   *24 kg: 8 s hold

LH:

   *16 kg: 15 s hold

 

11.6.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS: 5 x 1 + 5 x 1

-#1f; CCS: 5 + 5

RH:

   *#2; CCS: 3 x 1, 3 x 1, 5, 5 x 1, 5 x 1

LH:

   *#1,5; CCS: 3, 3 x 1, 5, 3, 5 x 1

 

29.6.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS: 3 x 1 + 3 x 1

-#1,5; CCS: 3 x 1 + 3 x 1

-#1f; CCS: 1 + 1

-#1,5f; CCS: 1 + 1

-#2; CCS: 1 + 0

RH:

   *#2; CCS: 1, 1

   *#2,5 choked to 20 mm: 1

   *#2,5 choked to 30 mm: fail

   *#2,5 choked to 26 mm: 1, 1, 1, 1

   *#2,5; CCS: fail (> 5 mm open)

   *#2; CCS: 1, 1

LH:

   *#1,5; CCS: 3 x 1, 3 x 1

   *#2 hold for few secs: 5 sets

 

12.7.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS:  5 + 5

-#1,5; CCS: 3 x 1 + 3 x 1

-#1f; CCS: 5 x 1 + 5 x 1

-RH:

   *#2; CCS: 3 x 1 (x 3 sets)

   *#2,5; 20 mm set: 1

   *#2,5; 40 mm set: 1 PR!, 1, 1, 1, 1

-LH:

   *#2; CCS: 1, 1, 0

   *#2; 20 mm set: 1

   *#2; 40 mm set: 1, 1, 1, 1, 1, 1

 

21.7.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS:  5 x 1 + 5 x 1

-#1f; CCS: 5 + 5

RH:

   *#2; CCS: 3 x 1 (x 3 sets)

   *#2,5 hold: 5 s (x 3 sets)

   *#3 extended handle negative: 1

   *#2,5 hold: 5 s

LH:

   *#1,5; CCS: 3, 3 x 1, 3 x 1

   *#2 hold: 5 s (x 5 sets)

 

16.8.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS:  3 + 3

-#1,5; CCS: 3 x 1 + 3 x 1

-#1f; CCS: 3 x 1 + 3 x 1

-#1,5f; CCS: 3 x 1 + 3 x 1

RH:

   *#2; CCS: 1, 1, 1

   *#2,5; CCS attempt: 2 - 3 mm open, another attempt > 5 mm open

 

LH:

   *#1,5; CCS: 3 x 1 (x 4 sets)

 

23.8.2018

Grippers

-T: 10 + 10 (x 3 sets)

-#1; CCS:  5 + 5

-#1,5; CCS: 5 x 1 + 5 x 1

-RH:

   *#2; CCS: 3 x 1 (x 4 sets)

   *#2; 40 mm set: 3

   *#2; CCS: 1, 1, 1, 1, 1

LH:

   *#1,5; 40 mm set: 3

   *#1f; CCS: 3

   *#1,5f; CCS: 1

   *#1,5; CCS: 1, 1, 1, 1, 1

 

30.8.2018

Grippers:

-quick warmup

-#2,5; CCS attempt RH: 3 mm open

 

High speed closes:

   *#1; CCS: 5 x 1 + 5 x 1

   *#1,5; 40 mm set: 3 x 1 + 3 x 1

   *#1; CCS: 5 x 1 + 5 x 1

   *T; CCS: 10 + 10

 

RH:

   *#2,5 choked to 20 mm: 1, 1, 1, 1, 1

   *#2f; CCS: 1

   *#2; CCS: 1, 1

LH:

   *#2; 20 mm set: 1, 1, 1, 1, 1

   *#2; 40 mm set: 1

   *#1,5f; CCS: fail

   *#1,5;CCS: 2

 

5.9.2018

Grippers

RH only (left injured):

-T: 4 x 5

-#1f; CCS: 1

-#2; CCS: 1, 1

-#2,5; CCS: 1 PR!

-#2,5; CCS: 1, 1, 1, 1

-#2; 40 mm set: 2 x 1

-#2f; CCS: 1

-#2; CCS: 3, 3

All #2,5 closes fast as He*l :devil

 

Edited by JJM

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JJM

9.9.2018

Toproller work, wrist curls, hammer curls...

10.9.2018

Shot put throwing, 4kg, 5kg, 5,45kg shot, over 50 throws

11.9.2018

Chin ups, bent rows, power cleans, russian twists, biceb curls, windmill.

12.9.2018

Grippers:

-T: 5 + 5 (x 5 sets)

-#1; CCS: 5 x 1 + 5 x 1

-#1,5; CCS: 3 x 1 + 3 x 1

RH:

   *#2; CCS: 2 x 1, 1

   *#2,5; CCS: 1, 1, 1, fail

   *#2,5; choked to 25 mm: 1, 1, 1, 1, 1 (last with hold)

LH:

   *#2; CCS: fail

   *#1,5; CCS: 5, 6, 7, 6, 5

   *#2; CCS: 1, 1, 1

 

 

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14.9.2018

-Clean & front squat

-back squat

-pistol squat

-front squat

-split squat

(5 rounds)

 

16.9.2018

-Fatbiking 47km

-speed closes with light grippers, 4 sets

 

18.9.2018

-Shot put throwing with 4kg, 5,45kg & 6,2kg shots about 40 throws.

 

19.9.2018

Grippers:

-T: 5 + 5 (x 5 sets)

-#1,5; CCS: 1 + 1

-#2; CCS: 1 + 1

RH:

   *#2; CCS: 1

   *#2,5; CCS: 1, 1, 1, 1, 1

   *#3; choked to 19 mm: fail ( 7 - 10 mm open)

   *#2; CCS: 1

   *#2f; CCS: 1 with hold

LH:

   *#2; CCS: 1

   *#2; CCS: 1, fail, 1, 1, 1, 1, fail, fail

 

-#1, 5f; CCS: 1 + 1

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21.9.2018

kettlebells:

pushups, bent press, shoulder press, halo

 

22.9.2018

chin ups:

-ring chins for warmup

-weighted chins on a bar

 

27.9.2018

grippers:

-T: 5 + 5

-#1,5; CCS: 3 x 1 + 3 x 1

-#2; CCS: 1 + 1

RH:

   *#2,5; CCS: 1 strong close

   *#3; choked to 16mm: fail (1mm open), fail (5 mm open)

   *#2,5; CCS: 1 strong close

   *#2; CCS: 5 PR

   *#1; CCS: 30

LH:

   *#2; CCS: 1, 1

   *#2,5; 20 mm set: fail (5 mm open)

   *#2; CCS: 1

   *#1,5; CCS: 12

   *#1; CCS: 10

 

28.9.2018

Sledgehammer:

All kinds of levering with sledgehammer for about 30 minutes.

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JJM

Slowly getting back on griptraining. I've been suffering from pain in my finger tendons through the winter, but now things are back to normal.

I've done some high volume training with lighter grippers about once a week.

 

21.2.2019

Grippers 10 x 10:

- T: 10 + 10 (x 5 sets)

- #1; CCS: 10 + 10 (x 10 sets)

 

27.2.2019

Grippers 9 x 9:

- T: 10 + 10 (x 5 sets)

- #1,5; CCS x 5 reps + #1; CCS x 4 reps = 9 + 9 (x 9 sets)

 

4.3.2019

Grippers 8 x 8:

- T: 10 + 10 (x 5 sets)

- #1,5; CCS: 8 + 8 (x 8 sets)

 

13.3.2019

Grippers 7 x 7:

- T: 10 + 10 (x 5 sets)

RH:

- #2; CCS x 4 reps + #1,5; CCS x 3 reps = 7 reps (x 7 sets)

LH:

- #2; CCS x 1 reps + #1,5; CCS x 6 reps = 7 reps (x 7 sets)

 

20.3.2019

Grippers 6 x 6:

- T: 6 + 6 (x 6 sets)

RH:

- #2; CCS: 6 (x 6 sets)

LH:

- #2; CCS x 2 reps + #1,5; CCS x 4 reps = 6 reps (x 6 sets)

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25.3.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1 filed; CCS: 5 + 5

- #1,5 filed; CCS: 5 + 5

RH:

-#2 filed; CCS: 2 x 1

-#2 filed; CCS: 3 x 1

-#2 filed; CCS: 3 x 1

-#2 filed; CCS: 2 x 1

LH:

- #1,5 filed; CCS: 2

- #1,5 filed; CCS: 3 x 1

- #1,5 filed; CCS: 3 x 1

- #1,5 filed; CCS: 2

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1.4.2019

Grippers:

- T: 10 + 10 (x 5 sets)

- #1; CCS: 3 x 1 + 3 x 1

- #2; CCS: 3 + 3

- #2; CCS: 1 + 1

RH:

- #2,5; CCS: 1

- #2,5; CCS: 1

- harder #2,5; CCS: 0 (1 mm short)

- #2,5; CCS: 1

- harder #2,5; CCS: 0 (1 mm short)

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; CCS: 0 (6 mm short, forced in)

- #2; CCS: 2

 

- #1; CCS 5 + 5 (x 3 sets / exlosives)

 

9.4.2019

Grippers:

- T: 10 + 10 (x 5 sets)

RH (attempt #2; CCS: 8x8):

-#2; CCS: 8

-#2; CCS: 8

-#2; CCS: 8

'-#2; CCS: 8

-#2; CCS: 8

-#2; CCS: 8

-#2; CCS: 7

-#2; CCS: 4

LH:

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

- #1,5; CCS: 8

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15.4.2019

Grippers:  

- T: 10 + 10 (x 5 sets)

- #1; CCS: 5 x 1 + 5 x 1

- #1,5; CCS: 3 x 1 + 3 x 1

- #2; CCS: 1 + 1

RH:

- #2; CCS: 3 x 1

- #2; CCS: 3 x 1

- #1,5; CCS: 5 x 1

- #1; CCS: 5 x 1

- #1; CCS: 5 x 1

LH:

- #2; CCS: 1

- #1,5; CCS: 53 x 1

- #1; CCS: 5 x 1

- #1; CCS: 5 x 1

- #1; CCS: 5 x 1

Haven't recovered from last weeks high volume gripper session. I felt pain on finger tendens, no matter how well I did the warmup.

 

22.4.2019

Grippers:

- T: 10 + 10 (x 5 sets)

RH:

- #2; CCS: 3

- #2; CCS: 3

- #2; CCS: 3

- #2,5; CCS: 2

- #2,5 (hard one); CCS: fail (1 mm open, forced in)

- #2,5; CCS: 1

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: fail, forced in

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

 

29.4.2019

Grippers:

- T: 5 + 5 (x 5 sets)

-#2; CCS: 3 + 3

RH:

- #2,5; choked to 20 mm: 3

- #2,5; CCS: 1

- #3; choked to 15 mm: 1

- #3; choked to 18 mm: 1

- #3; choked to 23 mm: 1

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; CCS: fail, forced in

- #2,5; choked attempts: fail, fail and fail

Both hands:

- T; explosives 6 + 6 (x 3 sets)

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6.5.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #2; CCS: 3x1 (RH)

RH:

- #2,5; CCS: 1

- #2,5 (harder one); CCS: 0 (1 mm short, forced in)

- #3; choked 25 mm: fail

- #2,5; CCS: 1

- #2,5; CCS: 1

- #2,5; CCS: 2 (hold on the last)

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2,5; CCS: fail

- #2; CCS: 1

- #2; CCS: 1

BH:

- T; explosives: 6 + 6 (x 6 sets)

 

13.5.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #2; CCS: 3 + 2

RH:

- #2f; CCS: 2 x 1

- #2f; CCS: 2 x 1

- #2f; CCS: 2 x 1

- #2f; CCS: 2 x 1

- #2f; CCS: 2 x 1

- #2f; CCS: 2 x 1

LH:

- #1,5f; CCS: 2 x 1

- #1,5f; CCS: 2 x 1

- #1,5f; CCS: 2 x 1

- #1,5f; CCS: 2 x 1

- #1,5f; CCS: 2 x 1

- #1,5f; CCS: 2 x 1

 

25.5.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #2; CCS: 3 x 1 + 3 x 1

RH:

- #2; CCS: 1

- #3; choked 20 mm: 1

- #2,5 (harder one); CCS: 0 (2 mm open)

- #3; choked 21 mm: 1

- #2,5; CCS: 1

- #2,5; CCS: 1

LH:

- #1,5; CCS: 3 (with hold)

- #2; CCS: 1

- #2; CCS: 1

- #2,5; choked 15 mm: fail

- #2; CCS: 1

- #2; CCS: 1

BH:

- #1; explosives: 6 + 6 (x 3 sets)

 

3.6.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 5 + 5

RH:

- #2; CCS: 1

- #2f; CCS: 1

- #2,5; CCS: 1

- #2,5 (harder one); CCS: 1 (just barely)

- #2,5 (harder one); CCS: fail by 1 mm

- #2,5; CCS: 1

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2,5; choked 15 mm: 2 mm short

- #2,5; choked 15 mm: 1

- #2,5; choked 15 mm: 1

BH:

- #1,5; explosives: 4 + 4

 

12.6.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1,5; CCS: 5 + 5

- #2; CCS: 1 + 1

RH:

- #2,5; CCS: 1

- #2,5; CCS: 0 (forced in)

- #2,5; choked 25 mm: 2 x 1

- #2,5; choked 25 mm: 1

- #2,5; choked 25 mm: 1 with hold

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; choked 15 mm: 0

- #2,5; choked 15 mm: 0

- #1,5; CCS: 5

 

Hands very tired and not recovered --> total rest 5 days.

 

17.6.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1f; CCS: 1 + 1

- #2f; CCS: 1 + 1

RH:

- #2,5; CCS: 1 very strong close

- #2,5 (hardest one I have); CCS: 1 strong close, first ever on this gripper

- #3; choked 15 mm: 1

- #3; choked 24 mm: 1

- #3; choked 30 mm: 1 PR!

- #3; choked 35 mm: 0 (3 mm open)

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; CCS: fail by 10 mm

- #2; CCS: 1

- #1,5f; CCS: 2

- #1,5; CCS: 3 (hold on last)

BH:

- #1,5f; CCS: 5 + 5

- #1; explosives: 6 + 6, 5 + 5

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Viceversus

Very Impressive progress in your log.

 

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16 hours ago, Viceversus said:

Very Impressive progress in your log.

 

Thanks. After winter I have prioritized my gripper training again. Big influence on recent results are that I have allowed better hand recovery before gripper workout by organizing other grip taxing workouts to take place after grippers.

Another totally new thing to me is to wake up my CNS during gripper workout by other movements. It seems to help a lot. My favourite for this are explosive bicep curls, they seem to do the trick.

For six months I've been weekly working out every musclegroup of the forearms. Main goal of this is to prevent muscle imbalances, but it clearly shows other benefits too, including improved setting strength and insensible / painless squeese on grippers.

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Posted (edited)

17.6.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1f; CCS: 1 + 1

- #2f; CCS: 1 + 1

RH:

- #2,5; CCS: 1

- #2,5; CCS: 1

- #3; choked to 15 mm: 1

- #3; choked to 24 mm: 1

- #3; choked to 30 mm: 1

- #3; choked to 35 mm: 0

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; CCS: 0

- #2; CCS: 1

- #1,5f; CCS: 2

- #1,5f; CCS: 3

Both hands:

- #1,5f; CCS: 5 + 5

- #1; CCS (explosive closes): 6 + 6

- #1; 20 mm block (explosive closes): 5 + 5

 

24.6.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1f; CCS: 3 + 3

- #2; CCS: 3 + 1

RH:

- #2,5; CCS: 1

- #2,5; CCS: 0

- #3; choked to 20 mm: 1

- #3; choked to 20 mm: 1

- #3; choked to 20 mm: 1

LH:

- #2; CCS: 1

- #2,5; choked to 15 mm: 1

- #2,5; choked to 15 mm: 0

- #2; CCS: 0

- #2; CCS: 1

Both hands:

- #1,5; CCS: 4 x 1 + 4 x 1

- #1; CCS (explosive closes): 6 + 6

- #1; CCS (explosive closes): 6 + 6

 

Bad feeling in the rigth hand middle finger (probably from axle deadlifts or shot putting) --> easy on grippers

 

8.7.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 + 3

RH:

- #2; CCS: 5

- #2; CCS: 5

- #2; CCS: 5 x 1

- #2; CCS: 5

- #2; CCS: 5

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 0

- #2; CCS: 1

- #2; CCS: 1

Both hands:

- T; CCS: 5 + 5 (x 3 sets)

 

15.7.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 + 3

- #2; CCS: 1 + 1

RH:

- #2,5; CCS: 1

- #2,5; CCS: 1

- #2,5; CCS: 1

- #2,5; CCS: 0

- #2,5; CCS: 1

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

 

22.7.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #2; CCS: 3 x 1 + 1

RH:

- #2,5; CCS: 0

- #2,5; CCS: 1

- #2,5; CCS: 1

- #2,5; CCS: 0

- #2,5; CCS: 1

LH:

- #2; CCS: 0

- #2; CCS: 1

- #2; CCS: 0

- #2; CCS: 1

- #2; CCS: 0

 

30.7.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 1 + 1

- #1,5; CCS: 1 + 1

- #1,5f; CCS: 1 + 1

RH (explosive closes with hold):

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

LH (explosive closes with hold):

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

 

10.8.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 + 3

- #2; CCS: 1 + 1

RH (all closes with hold):

- #2; CCS: 1

- #2,5; CCS: 1

- #3; choked to 24 mm: 1

- #3; choked to 31 mm: 0 (forced in)

- #3; choked to 29 mm: 1

LH (all closes with hold):

- #2; CCS: 1

- #2; CCS: 1

- #2,5 choked to 16 mm: 0 (forced in)

- #1f; CCS: 3

- #2; CCS: 1

 

20.8.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 + 3

RH:

- #2,5; CCS: 1

- #2,5; CCS: 1

- #2,5; CCS: 0

- #3; choked to 26 mm: 1

- #3; choked to 27 mm: 0 (forced in)

- #2,5; CCS: 1

LH:

- #2; CCS: 1

- #1,5f; CCS: 1

- #1,5f; CCS: 1

- #1,5f; CCS: 1

- #2; CCS: 1

 

26.8.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 + 3

- #1; CCS: 3 + 3

- #1; CCS: 3 + 3

RH:

- #2; CCS: 3

- #2; CCS: 3

- #2; CCS: 3

- #2; CCS: 3

- #2; CCS: 3 x 1

LH:

- #1,5; CCS: 3

- #1,5; CCS: 3

- #1,5; CCS: 3

- #1,5; CCS: 3

- #1,5; CCS: 3 x 1

- #1; CCS: 3 x 1

Both hands:

- #1,5f; CCS: 1 + 1

- #1f; CCS: 1 + 1

- #1f; CCS: 1 + 1

- #1f; CCS: 1 + 1

 

26.8.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 3 x 1 + 3 x 1

- #1; CCS: 3 x 1 + 3 x 1

- #1; CCS: 3 x 1 + 3 x 1

RH:

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 1

- #1,5; CCS: 1

LH:

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1,5; CCS: 1

- #1; CCS: 1

Both hands:

- #2f; CCS: 1 + 1

- #1,5f; CCS: 1 + 1

- #1f; CCS: 1 + 1

 

2.9.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; CCS: 1 + 1

- #2; CCS: 1 + 1

RH:

- #2,5; CCS: 0

- #3; choked to 30 mm: 1

- #3; choked to 35 mm: 0

- #3; choked to 32 mm: 0

- #2,5; CCS: 1

- #2,5; CCS: 0

LH:

- #2; CCS: 1

- #2; CCS: 1

- #2,5; choked to 20 mm: fail

- #2; CCS: 1

- #2; CCS: 1

- #2; CCS: 0

 

8.9.2019

Grippers:

- T: 5 + 5 (x 5 sets)

RH:

- #2,5; CCS: 1

LH:

- #2; CCS: 1

stopped, no power in hands today

 

19.9.2019

Grippers:

- T: 5 + 5 (x 5 sets)

RH:

- #1; MMS: 1

- #2; MMS: 1

- #2; MMS: 1

- #2,5; MMS: 1

- #2,5; MMS: 1 PR (first close ever with the strongest #2,5 I have)

- #3; MMS: 0

- #3; MMS: 0

- #3; MMS: 0

LH:

- #1; MMS: 1

- #1,5; MMS: 1

- #2; MMS: 1

- #2; MMS: 1

- #2,5; MMS: 1

- #2,5; MMS: 0

- #2,5; MMS: 0

- #2,5; MMS: 0

Both hands:

- T: 5 + 5

 

25.9.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; MMS: 1 + 1

- #2; MMS: 1 + 1

- #2; MMS: 1 + 1

RH:

- #2,5; MMS: 1

- #2,5; MMS: 1

- #3; MMS: 0

- #2; 40 mm block: 3

- #2; 30 mm block: 4

LH:

- #2,5; MMS: 1

- #2,5; MMS: 0

- #2,5; MMS: 1

- #2,5; MMS: 0

- #2; 40 mm block: 1

- #2; 30 mm block: 1

 

7.10.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; MMS: 1 + 1

- #2; MMS: 1 + 1

RH:

- #2,5; MMS: 1

- #2,5; MMS: 1

- #3; MMS: 0

- #2,5; MMS: 1

- #2,5; MMS: 0

LH:

- #2; MMS: 1

- #2,5; MMS: 0

- #2,5; MMS: 0

- #2; MMS: 1

- #2,5; MMS: 0

 

28.10.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #1; MMS: 1 + 1

- #2; MMS: 1 + 1

RH:

- #2,5; MMS: 1

- #3; MMS: 0

- #3; MMS: 0

- #2,5; 40 mm block: 1

-#2; MMS: 1

LH:

- #2,5; MMS: 1

- #2,5; MMS: 1

- #2,5; MMS: 0

- #2,5; 40 mm block: 0

-#2; MMS: 1

BH:

- T: 10 + 10 (x 3 sets)

 

4.11.2019

Grippers:

- T: 5 + 5 (x 5 sets)

- #2; MMS: 1 + 1

- #2; MMS: 1 + 1

RH:

- #2,5; MMS: 1

- #2,5; MMS: 1

- #2,5; MMS: 1

- #2,5; 40 mm block: 1

- #2,5; 40 mm block: 0

- #2,5; MMS: 1

LH:

- #2,5; MMS: negative

- #2; MMS: 1

- #2; MMS: 1

- #2; MMS: 1

- #2; MMS: 1

- #2; MMS: 1

BH:

- #1; CCS: 10 + 10

- T: 10 + 10

 

KTA:

No other exercises during KTA, just grippers.

WEEK 1:

15.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 5 + 5

- #2: 1 + 1

RH:

- #3: S.O.N. (S.O.N. = smooth out negative)

- #2: O.C. (O.C. = overcrush)

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

16.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 5 + 5

- #2: 1 + 1

RH:

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

17.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 5 + 5

- #2: 1 + 1

RH:

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

18.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

19.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 7 x 1 + 7 x 1

 

20.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

- #3: S.O.N.

- #2: O.C.

LH:

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

- #2,5: S.O.N.

- #2: O.C.

BH:

- thumbclamp: 7 x 1 + 7 x 1

 

21.11.2019

Rest

 

WEEK 2:

22.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 9 x 1 + 9 x 1

 

23.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 10 x 1 + 10 x 1

 

24.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 11 x 1 + 11 x 1

 

25.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 12 x 1 + 12 x 1

 

26.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 13 x 1 + 13 x 1

 

27.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 14 x 1 + 14 x 1

 

28.11.2019

Rest

 

WEEK 3:

29.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 15 x 1 + 15 x 1

 

30.11.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 16 x 1 + 16 x 1

 

1.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 17 x 1 + 17 x 1

 

2.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 18 x 1 + 18 x 1

 

3.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

BH:

- thumbclamp: 19 x 1 + 19 x 1

 

4.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

- #3: S.O.N.

- #1,5f: O.C.

LH:

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

- #2,5: S.O.N.

- #1f: O.C.

 

5.12.2019

Rest

 

WEEK 4 (back down week):

6.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #2,5: 3 x 1

- #3: S.O.N. x 1

- #1,5f: O.C. x 2

LH:

- #2,5 attempts: 3 x fail

- #2,5: S.O.N. x 1

- #1f: O.C. x 2

BH:

- thumbclamp: 6 x 1 + 6 x 1

7.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #2,5; CCS: 0, 1 (STROGNEST close so far on my hardest #2,5), 1 (another strong one)

- #3: S.O.N. x 1

- #1,5f: O.C. x 2

LH:

- #2,5 attempts: 3 x fail

- #2,5: S.O.N. x 1

- #1f: O.C. x 2

BH:

- thumbclamp: 6 x 1 + 6 x 1

 

8.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3; MMS: 0, 0

- #2,5; CCS: 0 (failed by 1 - 2 mm)

- #3: S.O.N. x 1

- #1,5f: O.C. x 2

LH:

- #2,5; MMS: 1, 1, 0

- #2,5: S.O.N. x 1

- #1f: O.C. x 2

BH:

- thumbclamp: 6 x 1 + 6 x 1

 

9.12.2019

- T: 5 + 5 (x 5 sets)

- #1: 1 + 1

- #2: 1 + 1

RH:

- #3; MMS: 0, 0, 0

- #3: S.O.N. x 1

- #1,5f: O.C. x 2

LH:

- #2,5; MMS: 1, 0, 1

- #2,5: S.O.N. x 1

- #1f: O.C. x 2

BH:

- thumbclamp: 6 x 1 + 6 x 1

 

10.12.2019

The extra rest

 

11.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: 0

- #2,5: 0, 0

- #3: S.O.N. x 1

- #1,5f: O.C. x 2

LH:

- #2,5: 0, 0, 0

- #2,5: S.O.N. x 1

- #1f: O.C. x 2

BH:

- thumbclamp: 6 x 1 + 6 x 1

 

12.12.2019

Rest

 

WEEK 5:

13.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

Tried the straphold and hated it --> decided to continue with overcrushes and cradually move up to heavier grippers

RH:

- #3: N.C. (N.C. = negative crush)

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

14.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH #3: 0, LH: #2,5: 0

RH:

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

15.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

- #2,5: 1 + 1

RH:

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

16.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

- #3; choked: 1 + 0

RH:

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

17.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

18.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

- #2,5: 1 + 1

RH:

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

- #3: N.C.

- #2f: O.C.

LH:

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

- #2,5: N.C.

- #1,5f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

19.12.2019

Rest

 

20.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

LH:

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

21.12.2019

Too tired, impossible to carry out the workout --> 2 workouts on the next day

 

22.12.2019

Workout #1, first thing in the morning:

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

LH:

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

workout #2:

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

LH:

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

23.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

LH:

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

24.12.2019

- T: 5 + 5 (x 5 sets)

- #1,5: 1 + 1

- #2: 1 + 1

RH:

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

- #3: N.C.

- #2,5f: O.C.

LH:

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

- #2,5: N.C.

- #2f: O.C.

BH:

- thumbclamp: 5 x 1 + 5 x 1

 

25.12.2019

I've been suffering from tiredness and major difficulties to carry out the workouts for a few days.

I thought it was because of the repeating load on my CNS and the extra taxing deeply filed #2,5 but today I found out it was because I catched a flu and now I also have a good fever.

So I have to reluctantly end the program here.

 

 

The KTA is a great program and I'll definately have another go after few months.

I learned new efficient training methods which are going to have a place in my regular gripper training.

In the first week there was serious pain in the fingers and palms. I tried to tape the fingers. It helped but in the end it was way easier just to tape the gripper handles.

The taping, and having the hands accustomed to this new kind of volume training, ended practically all the pain there was during training.

Prominent results kicked in already in the week 2.

After two weeks I rehearsed the rules and found out I had been doing severe negatives instead of smooth out negatives.

On the week 5 my mobile phone stopped recognising any of my fingerprint, and it still doesn't. Fingertip calluses and hardenings are fading off little by little.

Though I had to drop out in the middle of the program, I still got tremendous amount of crushing strength in comparatively short period of time.

Edited by JJM

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JJM

2.1.2020

Grippers:

RH:

- #2,5; CCS: 1 (very strong and dominant close)

attempts with #3 to see where I am at.

- #3; CCS: 0 (< 10 mm short)

- #3; MMS: 0 (about 5 mm short)

- #2,5; CCS: 1, 1, 1, 0, 0

LH:

- #2,5; 40 mm block: 0 (forced in)

- #2,5; CCS: 0 (forced in)

- #2,5; MMS: 1, 1, 1, 1, 1, 1

 

4.1.2020

Grippers:

RH:

- #3; CCS: 0, 0, 0, 0

- #2,5; CCS: 0, 0, 0, 0, 1, 0

LH:

- #2,5; CCS: 0, 0, 0, 0

- #2; CCS: 1, 1, 1, 1, 1, 1

 

6.1.2020

Grippers:

RH:

- #3; MMS: 0, 0, 0, 0

- #2,5; choked to 30 mm: 1, 1 (overcrush), 1 (overcrush)

- #2,5; MMS: 1, 1 (overcrush), 1

LH:

- #2,5; MMS: 1, 1, 0, 0

- #2,5; choked to 15 mm: 1, 0, 0

- #2,5; MMS: 1, 1, 0

 

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JJM

9.1.2020

Grippers:

RH:

- #3; MMS: 0, 0, 0, 0, 0

- #2,5; MMS: 1, 1, 1, 1, 1 (all reps followed with 10 all in microreps < 5 mm)

LH:

- #2,5; MMS: 0, 1, 0, 1, 1

- #2; MMS: 1, 1, 1, 1, 1 (all reps followed with 10 all in microreps < 5 mm)

 

Those microreps really proved to be effective. It clearly took more days to recover.

 

11.1.2020

Grippers:

RH:

- #2,5; CCS: 1, 1, 1, 1, 1, 1

- #2; CCS (overcrush): 1, 1, 1, 1, 1

LH:

- #2; CCS: 1, 1, 1, 1, 1, 1

- #1,5; CCS (overcrush): 1, 1, 1, 1, 1

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