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My training for the #3 cert

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Grippers regular work. No prs

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Posted (edited)

Friday grippers CCS 

Today 

Rope climbing course + training

later wrist extensors heavy isometrics 5x5 sec

2x15 slow dynamic

rice bucket finger extensors 3x13 full rom. 

RBA dynamic thumb HR 3-3

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There is research that suggest/proves heavy isometrics for extensors at optimal strength angle greatly benefit crush strength. I don't know if it's done on already trained individuals or not though. However in either case there is a correlation. I'll experiment with it and see if it gives anything 

Edited by Hopefully

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Griparn

Interesting! Have any link to the study?

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2 hours ago, Griparn said:

Interesting! Have any link to the study?

https://www.ncbi.nlm.nih.gov/pubmed/20931218

It wasn't heavy isometrics though apparently. And also, if it was done on untrained people almost any kind of training for the forearms could have increased grip strength. Still it is interesting and worth trying out. 

Also not directly related but also rather interesting:

http://www.scielo.br/scielo.php?pid=S1809-29502017000100100&script=sci_arttext&tlng=en

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Posted (edited)

 

13 hours ago, Griparn said:

Interesting! Have any link to the study?

Also grip strength is greater when the wrist is at a couple degrees of ulnar deviation compared to neutral position. Try closing a gripper at neutral wrist position and then deliberately kink it to ulnar side and close it again. You have significantly more power. Perhaps you naturally do this when you close a heavy gripper as the body likes to use its strongest position, but could be worth paying attention to still.

Apparently neutral is with a couple degrees of ulnar deviation so nvm. 

Edited by Hopefully

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Griparn
On 3/31/2019 at 9:06 AM, Hopefully said:

https://www.ncbi.nlm.nih.gov/pubmed/20931218

It wasn't heavy isometrics though apparently. And also, if it was done on untrained people almost any kind of training for the forearms could have increased grip strength. Still it is interesting and worth trying out. 

Also not directly related but also rather interesting:

http://www.scielo.br/scielo.php?pid=S1809-29502017000100100&script=sci_arttext&tlng=en

Thanks for the link! 

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Posted (edited)

Ghp7 1x1

#172 mms 4mm left 1x1

M choke 3x1 

#166 1x1

Hard coc#3 1x1

Ghp 7 OC 1X1 

Ghp 6 1x1 OC 

///

Left hand hard coc #3 attempts and ghp7 attempts 

////////

Got myself a power rack, olympic bar, bench, and 170kg in weights today. Going to assemble it tomorrow. Stoked about being able to train 90% of what I do at home. 

Edited by Hopefully
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Griparn

Thats great to be able to train at home!

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Bp 120kg 10x3 

Dips bw

L sits 3x5

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First time I have lifted for a couple of weeks again. Hopefully I can train much more now when I can train in the basement. I'll start low and do linear progression and shoot for a 170kg bench in the end. Other goals.. Eh, I dont have any. I only care about the #3 cert and BP atm. Oh and climbing. 

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14 hours ago, Griparn said:

Thats great to be able to train at home!

Yeah!

Could get a little lonely sometimes though. I enjoy training with others very much. Difficult when you work shifts though..

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Grippers CCS attempts hard #3

Left hand ghp 7 attempts. 

Some overcrushes with filed #2. Think I'll do some strapholds with it next workout. 

Squats 10x3 60kg 

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Wrist isometrics (natural position) barbell 40kg 

Extensors and flexors 5 sets each. 

I do this to see if there's any carry over to crush. I'll evaluate if there is in one month. 

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Blue Band finger extensors 

///

Rice bucket wrist circle cw and ccw

////

RBA thumb 3-4, 4x10

////

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Bench 130kg 10x3

parallette deep push ups feet on chair 3x12

grippers mms, got very far on my choked M right hand

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Wrist isometrics 30kg 

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Posted (edited)

Have been sick for a few days. Still not ok but thought I could do a mini workout. 

Will train grippers everyday next week. High intensity super low volume, same as today, but maybe change to 2 attempts on megalodon instead of 1, and then only one close.

No particular reason, seems fun. Could work good for awhile. 

////

1 attempt megalodon 

2x1 ghp7

////

Left hand 

Ghp7 1x1

Ghp6 2x1 

////

Edited by Hopefully

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Lennix

C

 

On 4/2/2019 at 10:31 PM, Hopefully said:

Ghp7 1x1

#172 mms 4mm left 1x1

M choke 3x1 

#166 1x1

Hard coc#3 1x1

Ghp 7 OC 1X1 

Ghp 6 1x1 OC 

///

Left hand hard coc #3 attempts and ghp7 attempts 

////////

Got myself a power rack, olympic bar, bench, and 170kg in weights today. Going to assemble it tomorrow. Stoked about being able to train 90% of what I do at home. 

Grats on getting the the equipment! Must feel great to be able to have all that at home. 

 

On 4/8/2019 at 5:52 PM, Hopefully said:

Bench 130kg 10x3

parallette deep push ups feet on chair 3x12

grippers mms, got very far on my choked M right hand

Great benching, please teach me! 

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Posted (edited)
1 hour ago, Lennix said:

C

 

Grats on getting the the equipment! Must feel great to be able to have all that at home. 

 

Great benching, please teach me! 

Thanks!!

This is my current set up, and yeah it feels amazing for sure. Come and lift some and I will :D

received_1214554582058505.jpeg

Edited by Hopefully
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Aleksandar Milosevic

That's a great set-up! You just need a squat rack with some attachments, and you can do whatever you want at your home! But training with others is half of the fun, at least for me.

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Thanks. 

The height is adjustable ^^

Me too, only with friends though. I don't like to socialize with people I don't know. 

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Posted (edited)

Megalodon attempt 2x, one attempt very decent. When I get this I will set the gripper to it's max setting. Really looking forward to that. It will be a while still though 

Ghp7 1x1 overcrush 

/////

Left hand ghp 7 attempt 2x

Ghp6 overcrush 

Edited by Hopefully

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Posted (edited)

Megalodon attempt 3x

////

Ghp7 2x1 attempt left hand 

Edited by Hopefully

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Posted (edited)

3 megalodon attempts, 1 force close and hold 

2x1 ghp 7 overcrush 

Distance PR on the Megalodon, a few mm left now. 

/////

Left hand 

3 attempts ghp7 

Edited by Hopefully

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I have done gtg barbell hold wrist extensors 35 kg the whole week 

///

Megalodon 3 attempts 

3x1 overcrush ghp 7 

/////

Left hand ghp7 3 attempts

..............................

Rest for at least two days now. 

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Gtg 40kg extensors 

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Grippers, baaaad day. Pushed through with btr work on the TRex 

Benchpress, 2x8 paused 100kg 

1x1 140kg

BB row 80kg 3x8

Easy workout to get going, have a lot of catching up to do after being sick. 

Decided to start uploading videos of some gripper closes and bench sets. 

 

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