JJM Posted July 17, 2017 Share Posted July 17, 2017 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted August 1, 2017 Author Share Posted August 1, 2017 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted August 12, 2017 Author Share Posted August 12, 2017 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted October 22, 2017 Author Share Posted October 22, 2017 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted October 23, 2017 Author Share Posted October 23, 2017 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) Quote Link to comment Share on other sites More sharing options...
JJM Posted October 24, 2017 Author Share Posted October 24, 2017 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) Quote Link to comment Share on other sites More sharing options...
JJM Posted October 27, 2017 Author Share Posted October 27, 2017 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted November 1, 2017 Author Share Posted November 1, 2017 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted January 30, 2018 Author Share Posted January 30, 2018 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) Quote Link to comment Share on other sites More sharing options...
JJM Posted January 31, 2018 Author Share Posted January 31, 2018 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted February 2, 2018 Author Share Posted February 2, 2018 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted September 6, 2018 Author Share Posted September 6, 2018 (edited) 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 Edited September 6, 2018 by JJM Quote Link to comment Share on other sites More sharing options...
JJM Posted September 12, 2018 Author Share Posted September 12, 2018 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted September 20, 2018 Author Share Posted September 20, 2018 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted September 28, 2018 Author Share Posted September 28, 2018 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted March 20, 2019 Author Share Posted March 20, 2019 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) Quote Link to comment Share on other sites More sharing options...
JJM Posted March 25, 2019 Author Share Posted March 25, 2019 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted April 14, 2019 Author Share Posted April 14, 2019 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted April 30, 2019 Author Share Posted April 30, 2019 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) Quote Link to comment Share on other sites More sharing options...
JJM Posted June 21, 2019 Author Share Posted June 21, 2019 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 1 Quote Link to comment Share on other sites More sharing options...
Viceversus Posted June 21, 2019 Share Posted June 21, 2019 Very Impressive progress in your log. Quote Link to comment Share on other sites More sharing options...
JJM Posted June 22, 2019 Author Share Posted June 22, 2019 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. Quote Link to comment Share on other sites More sharing options...
JJM Posted January 6, 2020 Author Share Posted January 6, 2020 (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 January 7, 2020 by JJM Quote Link to comment Share on other sites More sharing options...
JJM Posted January 7, 2020 Author Share Posted January 7, 2020 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 Quote Link to comment Share on other sites More sharing options...
JJM Posted January 13, 2020 Author Share Posted January 13, 2020 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 Quote Link to comment Share on other sites More sharing options...
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