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Grip training with Wade


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Hello all.

I am starting to grip train right now and am excited to see my progress. I will post my workouts here. Currently I train grip 2x/week.

I own: 

CoC: S, .5  1. 1.5. 2. 2.5  3

A well as the adjustable Vulcan gripper.

Right now I do upward and downward wrist curls and grippers. Pretty simple workouts, I am going to keep it simple for a few months to build a solid foundation and reduce risk of injuries/strains. 

U=upward wrist curls (sets of 10)

D=reverse wrist curls (sets of 10)

R=right hand gripper

L=left hand gripper

 

Last workout 12-9-17

Sets - 1.   2.  3.  4.  5.  6.  7.  8.  9.  10.  11

U.      60lb -        -         -          -        -  50lb -

D.      20lb -        -         -           -        - 15lb -

R.  

  1x10. Reps

  2x2.   

Negatives

2.5N 20sec hold 

 20sec

30sec

40sec

30sec

2N 20sec

25sec

1.5N 30sec

 

1x10

1.5x3

x3

Negatives 

2N 20sec hold

20sec

2N 30sec

40sec

30sec

15sec

20sec

1.5N 25sec

Notes:

Felt great this workout. First time doing negatives with 2.5 and 2. Also first time doing 60lb and 20lb dumbbells up from 50lb and 15 lb respectively. Hands thoroughly fried.

 

 

Edited by Wade1
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Workout on 12-13-17

2 10SN means 2 reps of last above difficulty gripper followed by a 10 second negative.

For each set I do 10reps of upward and downward wrist curls immediately followed by left and right hand gripper sets. Then 1min 20 second rest between sets.

 

U - 60lb

Sets 1 2 3 4 5 6 7 8 9 10 11 12 13

D - 20lb

Sets 1 2 3 4 5 6 7 8 9 10 11 12 13

.5x10

1x8

1.5x10

2x3

3

3

2

3 then 10 sec negative

Same

2 10SN

Same

1.5x6 10SN

5 10SN

L

.5x10

1x8

1.5x5

6

5

4

5

4 10SN

Same

2 10SN

3 10SN

1x6 10SN

Same

 

Edited by Wade1
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U-60lb & D-15lb

1 2 3 4 5 6 7 8 9 10 11 12 13

L

1x10

1.5x5

#2 - 20secNeg

35s

40s

Same

Same

35s

30s

30s

 25s

#1x4

1.5 -25SN

R

1x10

2x4

#2.5 - 20secNeg

35s

40s

Same

Same

35s

25s

20s

15s

#1.5x2

2-25SN

Notes: good workout. Felt good even though last few days nutrition and sleep have suffered greatly because of peak season at work and helping with 8 week old baby.

Edited by Wade1
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  • 4 weeks later...

I got sick christmas day. Horrible cough. Finally past it.

Stretches, w/u

U 50lb & D 15lb

1 2 3 4 5

L

1x10

1.5x7

1.5x7

6

7

R

1x10

1.5x12

2x5(solid)

Same

2x6(solid, almost 7)

I've missed these workouts. Good to be able to do grip again. 

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U 50 & D 15

1 2 3 4 5

L

1x10

1.5x7

1.5x8

1.5x6

R

1.5x10

2x2

2x5

2x4

Negatives

L

2x25sec

R

2.5x15sec

Notes: Sleep has been horrible with baby waking up multiple times a night. One day she will sleep through the night... Can't wait..

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It went on for two years with my son (but he is 11 now, so I'm recovered).  I am sure your luck will be better.  My wife and I think it is because he breast fed for so long (until over two years old).  We kind of knew it was time to change things when he was saying, "Mommy, more boob!" and "All done here, other side!"  Things only I should have been saying by that point.

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