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My training for the #3 cert

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Hopefully

Bb row cheat rows 8x8 100kg, felt like an idiot doing this to be honest, but will use it awhile as a plateau breaker. Also need to buy straps asap 

1x15 80kg strict

Then tendon rehab stuff, 14kg DB, 24kg db 

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M 11mm, 1mm away, 6x1, forced closed and oc, slow release. When I close this I'll try my #166 ghp 8

Ghp7 1x1 forced closed 

#136 2x1 oc 

////////

Left hand #136 6x1 

#2.5 OC 3x1 

//////////

Edited by Hopefully

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Coc3 #153 CCS 1x1 missed pretty bad, 8-10mm maybe, but felt really weak beforehand so I can do a bit better than that. But even so a ways to go still. Damn it is beastly. 

I plan to work with the 3 on CCS days until I can do really close attempts relatively easy then switch to my light ghp8 for CCS attempts instead. I think this will be the fastest route for me. Thats my plan atm.. 

MMS

M 11mm, 5x1 forced closes 

Ghp 7, 3x1

Ghp 6, 30mm, 1x1 

Ghp 8 neg sweep range 1x1 

////////

Left ghp 6 ccs 5x1 forced closes 

Ghp 5 CCS 4x1 with click reps. 

////////////

Edited by Hopefully
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Blob 28kg drag 6sets 

Blob pinch b block - volume 5sets 

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Coc#3 (#153) CCS 5x1 attempts, second attempt a little closer than video. Video is of first attempt. 

GHP6 1x1 CCS 

#2.5 ccs 1x1 

Ghp#5 2x1 CCS with 20 click reps 

//////

Left hand mms Ghp7 3x1, ghp6 3x1, #136 3x1, #2.5 1x1 

////// 

 

Edited by Hopefully
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anwnate

Have you considered setting the gripper deeper..then opening back up for the swipe?  

You're currently giving up a huge amount of skin grab and leverage by setting it the way you are.

People all have different sized hands and mechanical advantages/disadvantages.

It only makes sense to take advantage of what you DO have.

I can't promise you'll close it this way, but you should be a good deal closer.

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NealB
1 hour ago, anwnate said:

Have you considered setting the gripper deeper..then opening back up for the swipe?  

You're currently giving up a huge amount of skin grab and leverage by setting it the way you are.

People all have different sized hands and mechanical advantages/disadvantages.

It only makes sense to take advantage of what you DO have.

I can't promise you'll close it this way, but you should be a good deal closer.

This is extremely good advice 

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4 hours ago, anwnate said:

Have you considered setting the gripper deeper..then opening back up for the swipe?  

You're currently giving up a huge amount of skin grab and leverage by setting it the way you are.

People all have different sized hands and mechanical advantages/disadvantages.

It only makes sense to take advantage of what you DO have.

I can't promise you'll close it this way, but you should be a good deal closer.

Hi Nate, thanks for your input. 

Actually.. No, not at the moment. I forgot about that. I tried this a few times half a year ago as I saw Teemu suggested this somewhere. But then my experience were that I wasted valuable energy doing this and also that my window for the CCS was so small I found it very difficult finding this window unless I placed the gripper there right away. So I let it be. 

But I haven't tried or practiced it seriously by any means so I will give it an all in effort on ccs days and use gtg on a light gripper for a while to see if I can get it to work. If it helps even 1% it is worth it. I do this on mms sets so I understand the concept. 

Thanks! 👍 ☺️

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17 hours ago, anwnate said:

During the close I also noticed I can't push my thumb forward to gain those extra few mm. In fact the 3 actually pushes it backward a little bit. Big weakness here. I'm thinking of doing thumb drags on the floor with weights.. Like attach a band to a weight and then with extended thumb drag the weight/flex the thumb towards my fingers. I saw that exercise mentioned in some old thread, seems perfect for this purpose. 

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M 11mm, 4x1 attempts 

GHP 7, 1x1

Hybrid #132 4x1 oc 

//

Left hand ghp 7 3x1 attempts 

GHP 6 and hybrid 5x1 oc 

//

Very bad day today, I still was at most 1mm away on my best attempt on the megalodon though, so I expect it to go down next decent day. 

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Posted (edited)

Bench press 135kg 4x5 140kg 1x2, 1x1 

Feet up 130kg 1x1, 120kg long pause 2x1 110kg close grip 1x7

Db press 44kg 1x10, 40kg 1x6 paused 

//////

 Dynamic thumb drags on kitchen floor with 13kg 7x13, kind of light weight 

Edited by Hopefully

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M 11, 5x1, hair left. 

T Rex 4th 5x1 btr 

Left hand ghp6 ccs attempt 6x1 

Ghp 5 ccs 5x1 

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jvance

Gonna follow your log. Good training going on here... you and I are pretty similar in gripper strength, near 3 ccs level but needing a touch more finishing power. Gotta keep myself motivated - been after this cert for 6 yrs now.

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3 hours ago, jvance said:

Gonna follow your log. Good training going on here... you and I are pretty similar in gripper strength, near 3 ccs level but needing a touch more finishing power. Gotta keep myself motivated - been after this cert for 6 yrs now.

Thanks Jon. I've got tunnel vision for this thing. 

Then race me to it! I will accomplish it this year. I saw your ccs close, you are definitely just around the corner.

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Bb row 110kg 10x4 explosive 

75kg super strict 4x12 

Pendlay 40kg 1x15 

Some pull downs light weight strict 

Havent bothered to buy straps yet, I'm an idiot..

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Dynamic thumb drags 6x13 blob+3kg 

Pony clamb holds 2x1

I love the drags, got a pretty good pump from them. If it is possible to add size to your pad this exercise should do the trick. 

 

received_305897116721113.jpeg

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NealB

I totally agree with drags man. Had significantly helped my gripper progress and overall grip strength. 

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8 hours ago, NealB said:

I totally agree with drags man. Had significantly helped my gripper progress and overall grip strength. 

Yeah, but I aint doing those regular drags with the blob. 

Im doing them like this, you can work the thumb over its whole range of motion while moving it in a very natural way, it's the best dynamic exercise I've tried at least. First pull the weight as far as you can then for the last range of motion curl your thumb into your palm. It will be interesting to see if there is carry over to the blob. 

IMG_03731.JPG

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manost12

This is indeed interesting. Seems like a low budget alternative to the telegraph key somehow.

As a dynamic movement this works the thumb in it whole ROM and therefore should have some carry over to all widths of pinch I think.

I will play around with this as well, hopefully this will help breaking though at my blockweight. 

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1 hour ago, manost12 said:

This is indeed interesting. Seems like a low budget alternative to the telegraph key somehow.

As a dynamic movement this works the thumb in it whole ROM and therefore should have some carry over to all widths of pinch I think.

I will play around with this as well, hopefully this will help breaking though at my blockweight. 

Yeah exactly. It also provides a more natural movement than the ttk 

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Disastrous workout today 

8singles, all misses, had to go down to ghp7 this day, but missed that too. 

Left hand same

Edited by Hopefully

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Lennix
17 minutes ago, Hopefully said:

Disastrous workout today 

8singles, all misses, had to go down to ghp7 this day, but missed that too. 

Left hand same

I hate those days, I dont even know how it's possible to loose all kind of gripstrenght overnight? 

Thanks for the thumb drag info, gonna try find a way to do them myself!

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36 minutes ago, Lennix said:

I hate those days, I dont even know how it's possible to loose all kind of gripstrenght overnight? 

Thanks for the thumb drag info, gonna try find a way to do them myself!

Right. It is frustrating as all hell but I know it'll turn around and go the other way soon. My carpi ulnaris seems to be a bit inflamed on both arms so that could be one reason. I have slacked a bit with rice bucket work 

You're welcome :) I just want to point out it isn't my idea, the exercise is mentioned in an old thread by another user. It is his picture as well. 

Edited by Hopefully
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Felt a surge of power in the evening. 

Right hand 

M, 11mm, 2 attempts, hair away 

Edited by Hopefully

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Dynamic drags 6x12 blob+5kg 

Pony clamp holds 3x1

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