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JJM

Grip training log

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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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JJM

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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JJM

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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