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MurrayStrongman

Cube for Grippers - The Road to CoC 3.5 Certification

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MurrayStrongman
On 2017-10-19 at 8:57 AM, WestSlope said:

What do you think of using the Cube so far?

It seems to be working well for me. The lower frequency seems to be helpful 

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MurrayStrongman

W5D3 - Reps day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x3

#2.5x5x1

#2x5x1

#1x35x1 (AMRAP)

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MurrayStrongman

W6D1 Heavy day

Took an unintentional deload week last week when I went away to new hire training with the Ontario Ministry of Corrections and Community Safety and forgot to bring my grippers with me. :blink

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#2F: 10lbs Strap hold

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#2.5 10lbs strap hold 

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#2F Strap hold

#4 Negative Crush

#2F Overcrush

 

 

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MurrayStrongman

W6D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

 

It has been difficult to fit in my gripper workouts with the heavy corse load and homework I am seeing as I continue my training to become a Corrections Officer. Apparently we will be shifting from mostly theory based work to more practical hands on work over the next week or two so that should hopefully clear up some time in my day.

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MurrayStrongman

W7D1 - Heavy day

Still at Ontario Police College and didn’t bring my strap hold set up so no strap holds this week  

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

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MurrayStrongman

W7D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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Geralt
On 6-11-2017 at 3:56 AM, MurrayStrongnan said:

W7D1 - Heavy day

Still at Ontario Police College and didn’t bring my strap hold set up so no strap holds this week  

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

  • Haha 1

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MurrayStrongman
11 hours ago, Geralt said:

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

Well they didn’t hire me for my good looks 

  • Haha 3

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MurrayStrongman

W8D1 - Heavy day

Keep missing my volume day, forgot equipment for strap holds again. If anything the lower volume seems to be accelerating my progress. No vids this week as my phone is full but 3.5 was even closer then last week. New goal is to close it from CCS before I finish training December 15.

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

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Alawadhi
On 11/13/2017 at 6:49 PM, Geralt said:

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

Haha this was funny yet true :mosher Btw @MurrayStrongnan any update on the mm2? Smoked it?

Edited by Alawadhi
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  • Thanks 1

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MurrayStrongman
15 hours ago, Alawadhi said:

Haha this was funny yet true :mosher Btw @MurrayStrongnan any update on the mm2? Smoked it?

My sign up got a little lost in the shuffle but, all figured out now, gripper is en route. Feeling very confident about it. 

  • Like 1

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MurrayStrongman

W8D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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MurrayStrongman

W8D3 - Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x4

#1x50x1 (AMRAP)

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MurrayStrongman

W9D1 - "Heavy" Day

Hand feels weak today, probably just from finally getting my volume day in or maybe it was packing up all of my grandmas stuff today, to stupid or stubborn to take the day off. Couldn't even close the #3 in my warm up, never mind the 3.5. Going to back off the weight and volume a bit today and see how everything feels mid-week. Hopefully I'll come back strong next week.
 

W/up #1-3.5 CCS

#4 Negative crush

#2.5 Overcrush

#3.5 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#2F Overcrush

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MurrayStrongman

W9D3 - Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x4

#1x55x1 (AMRAP)

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MurrayStrongman

W9D2 - Speed day

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x3

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MurrayStrongman

W10D1 - Heavy Day

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

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Morgan

Solid attempt.

What is the approximate RGC of that gripper?

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MurrayStrongman
4 minutes ago, Morgan said:

Solid attempt.

What is the approximate RGC of that gripper?

Not sure, I haven't had it rated and haven't used a wide enough variety of grippers to know what similar RGC would feel like. The only other 3.5 I have used felt lighter then this one but I can't remember what the RGC was on it.

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MurrayStrongman

W10D2 - Speed day

All reps done with maximum speed and power

W/up - CoC 1-3.5 from MMS + MM2

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

  • Like 1

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Alawadhi
11 hours ago, MurrayStrongnan said:

W10D2 - Speed day

All reps done with maximum speed and power

W/up - CoC 1-3.5 from MMS + MM2

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

Looks like an easy one

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MurrayStrongman
10 minutes ago, Alawadhi said:

Looks like an easy one

Just have to wait and see ;)...

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MurrayStrongman

W11D1 - Heavy Day

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

  • Like 1

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MurrayStrongman

W11D2 - Speed day

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x3

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