Jump to content
Sign in to follow this  
NealB

Training for the COC #3

Recommended Posts

NealB

First training session went well 

Sunday, 24 Sep 2018

1) Lots of warm-ups with lighter gripper and also a wet towel to wring out. 

50ea hand rubber band extensors.

Nice and easy recovery day.

 

  • Like 2

Share this post


Link to post
Share on other sites
NealB

Training Today,

1) Warm ups with light grippers 

2) COC #2 x 3 sets 

R, 8, 8, 6

L, 4, 3, 3

3) COC #3 Forced shut and held for 2 sets each hand 

4) coc #1.5 mini reps x 3 sets 

R 20, 20, 25

L 16, 14, 12

On a side note I have already certified on the MMO so I am just trying to fight the last 1/8" to close the 3 with a credit card set. 

Edited by NealB
  • Like 2

Share this post


Link to post
Share on other sites
Cannon

I like your workout format.  If I were to go back and look at practically any workout I've done in recent memory, it would look extremely similar. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB
2 hours ago, Cannon said:

I like your workout format.  If I were to go back and look at practically any workout I've done in recent memory, it would look extremely similar. 

Thank you very much, I like keeping things simple and easy to follow. 

Share this post


Link to post
Share on other sites
NealB

Training Today,

1) Warm ups with light grippers 

2) Thumb training with spring clamp 4 sets x 10 second hold 

I felt like crap today so I focused on thumb training since I know for a fact its a weakness for me. Training should never be wasted, I feel you should always make something out of it. Even if you are frustrated. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

Saturday 29 sep 2018

1) towel deadlifts 135 5x5

2) dips 15px 50 total reps 

3) lat pulldown 15x3 

4) towel wring out 

Edited by NealB

Share this post


Link to post
Share on other sites
NealB

Sunday 30 Sep 2018 

Lately less is more for me. I'm recovering great and my strength is rising. 

1) squats 3x3 275 

2) zercher squats 3x15 

3) fat grip knee raise 3x10 

4) dexterity balls 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

Monday 01 October 2018 

1) light grippers for warmup 

2) CCS coc #2 x 3 sets 

R 5,5,5

L 3,3,3

2) CCS coc 2.5 rated 128, closed with right hand. This is a PR for me. Best CCS I've done was my coc 2 at 110. 

3) 20mm block reps x 2 sets with coc 1.5. All out 

R 19,19

L 11,10

Time to start doing these with the coc 2. 

4) expand your hands x 100 

5) 5 sets x 10 seconds 

pinky and ring finger training with a coc #1 upside down. I just cheat shut and then hold. I used to have all the IMTUGS but for some reason wasn't a huge fan of them and traded for other things. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

Tuesday 02 oct 2018 

1) dexterity balls 

2) expand your hands 

Share this post


Link to post
Share on other sites
NealB

Wed 03 Oct 2018 

1) bench 185 x 12 x 3 sets 

2) barbell rows 135 x 12 x 4 sets 

3) zercher squats 135 x 5 x 3 sets 

4) tried out my buddy's Coc 2.5 rated 129 and CCS it no problem. PR again for me this week. I know I must be somewhere between 130 and 140 for a CCS. I'm going to pay attention to cannons site and grab something soon. 

I hope everyone has a great night. 

Share this post


Link to post
Share on other sites
Slippery Pete

Thats great! Bet you will get the CCS on CoC#3 in no time. 

I never tried bending, but from what I can understand bending the Red Nail is no small feat.

  • Like 1

Share this post


Link to post
Share on other sites
NealB
41 minutes ago, Slippery Pete said:

Thats great! Bet you will get the CCS on CoC#3 in no time. 

I never tried bending, but from what I can understand bending the Red Nail is no small feat.

Thank you for the kind words. 

The red nail is a beast and to me the most important thing was developing pain tolerance. Once you can manage the pain it becomes easier. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

Thur 04 Oct 2018 

1) light gripper warmup 

2) CCS 2.5, rated 128. 1x3 sets. Only right hand 

3) coc #2 with a 20mm block. 2 sets 

R 10, 7

L 5, 3 

4) pinkie and thumb training 

Share this post


Link to post
Share on other sites
NealB

Friday 05 oct 2018 

1) recovery work and preparing for some good workouts this weekend. 

Share this post


Link to post
Share on other sites
NealB

Saturday 06 Oct 2018

20 min spent doing various movements with my 8 pound sledge hammer. The sledge has transformed my strength over the years so I always find a way to squeeze it in whenever possible. 

Share this post


Link to post
Share on other sites
NealB

Sun 07 oct 2018 

1) dexterity balls 

2) 50 fingertip pushups 

3) newspaper crushing 

Recovery today. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

 Wed 10 Oct 2018

1) Bench 190x12x3 sets

2) BB rows 130x12x3 sets 

3) Lat pulldown 12x3 sets 

4) Fat hunter pushup spikes 20x3 sets 

5) 25 pound plate curl two hands 20x3 sets 

6) 45p blob drags 3 sets to failure

Overall great training day. I feel that since using the blob my gripper strength feels much stronger. Time to rest up and eat, eat and eat. Have a great day/night and as always kick some friggen ass in the gym.

  • Like 2

Share this post


Link to post
Share on other sites
NealB

Thursday 11 oct 2018 

1) squats 3x3 280

2) banded leg curls 30x3 sets 

3) ez bar reverse curl 75x10x 3 sets 

4) CCS COC 2.5, rated 128 1x3 sets holding as long as I can on the close 

5) 20 MM block coc #2 x 2 sets 

R 11, 10

L 5, 4 

6) coc #1.5 upside down just pinkie and ring finger for 3 sets as long as possible 

7) expand your hand bands 100 ea. 

I just wanted to offer some advice that has actually helped me. I purchased a mouthguard and started training with it and after getting over the weird factor I feel as If I can focus more energy on whatever I'm lifting. Just food for thought. 

20181011_160113.jpg

  • Like 1

Share this post


Link to post
Share on other sites
NealB

12 oct 2018

1) expand your hand bands 100 ea. 

 

Share this post


Link to post
Share on other sites
NealB

Sat 13 oct 2018

1) press 3x3 135

2) zercher squats 3x8 135

3) chin ups on fat bar 25 total 

4) hub 3x3 25

5) 90p two hand pinch x 3 sets for 30 sec 

Share this post


Link to post
Share on other sites
NealB

Sun 14 oct 2018

1) dexterity balls 

2) expand your hand bands 

30 min. 

Share this post


Link to post
Share on other sites
NealB

Tues 16 oct 2018 

1) squats 3x3 285

2) barbell rows 12x3 145 

3) coc 1.5 TNS 5x5 

4) thumb work with home depot clip

 

Share this post


Link to post
Share on other sites
NealB

Friday 19 oct 2018

1) short arm and tri workout to get the blood moving. 

2) coc 2.5 rated 128 x 3 sets 

2, 1, 1 

3) coc 2 20 mm block 2 sets 

R 10, 4 

L 8,4 

4) coc 1.5 upside down for pinky and ring, 2 sets as long as possible 

5) expand your hand bands 100 ea. 

6) TNS coc trainer 10 reps x 4 sets 

Feeling strong. PR today on my 2.5 for two CCS reps. 

  • Like 1

Share this post


Link to post
Share on other sites
NealB

Saturday 20 Oct 2018 

1) 8lb sledge workout 

I really dont know how much this transfers to my grippers but to be honest I friggen love the sledge. Maybe I'm Just old school. However, I've never had wrist or forearm pain. I typically have a full 20 min workout with various movements once a week. 

2) 10 min spent with dexterity balls 

Edited by NealB

Share this post


Link to post
Share on other sites
NealB

Sunday 21 Oct 2018 

1) squats 3x3 295 and 225x15 

2) barbell rows 145 10x3 

3) 20 fat grip chin ups with 10pounds, trying to improve some endurance 

4) 45 blob practice 

5) hub 3x3 30 pounds

6) plate curl 25 plate 3x3 sets 

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Sign in to follow this  

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.