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JJM

Grip training log

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JJM    2
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    2
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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JJM    2
JJM

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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