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Training for the COC #3


NealB

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Wednesday 23 January 2019

Pinch grip training 

1) two 35p single hand pinch for as long as I could hold x 3 sets. Video is below of both hands, finally! 

2) two 45p single hand pinch negatives x 3 sets 

3) 44.2p blob practice 15 min. 

 

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Saturday 26 January 2019

1) blob practice with 47.8 pound,  got air but not a clean lift. 41p, got my first curl. 

2) flask training single hand 75p plus whatever the loading pin and device weighs, prob around 80. Never messed with a flask before so I'm not sure if this is decent. Video below. 

Edited by NealB
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Sunday 27 January 2019

Still feeling sick from the flu, I dont wish this sickness on anyone except maybe hillary clinton and the Kardashians. 

1) MMS COC 154 x 2 singles 

2) MMS COC 150 x 3 singles

3) MMS Ghp7 141 x 2 doubles 

4) MMS ghp6 132 x 2 triples 

5) COC 1.5 pinky and ring x 3 sets 

6) pony clamp for thumb x 3 sets 

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Wednesday 30 January 2019

1) axle deadlifts 250x 3 

2) axle rows 115x15x3 sets 

3) plate curls 25p

4) 10p sledge. Video is 3 reps face lever each hand. I realize it's a bit sloppy but I'm working on it and hopefully when I revisit this lift in a couple weeks it will be cleaner. 

 

Edited by NealB
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Saturday 02 February 2019

1)  CCS coc 128 x 4 singles 

2) CCS coc 110 x 3 triples 

3) TNS coc 1.5 x 3 sets 

4) thumb training pony clamp x 3 sets 

5) coc 1.5 inverted pinky and ring training x 3 sets 

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Sunday 03 February 2019

1) axle rows 115x50 total reps 

3) various blob training

4) 1 hand flask 55x3x3 sets 

5) 8p sledge stuff 

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27 minutes ago, NealB said:

Sunday 03 February 2019

1) axle rows 115x50 total reps 

3) various blob training

4) 1 hand flask 55x3x3 sets 

5) 8p sledge stuff 

Nice volume wth the axle rows.

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15 hours ago, Donc101 said:

Nice volume wth the axle rows.

Thanks man, I'm getting stuck at my current progress on my grippers so I'm trying to spice things up a bit. 

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Wednesday 06 February 2019

1) MMS 154 x 3 singles

2) MMS 150 x 1 double

3) MMS 141 x 3 singles

4) MMS 110 x 3 triples 

5) coc 1.5 inverted pinky and ring x 3 sets

6) pony clamp for thumb x 3 sets 

Edited by NealB
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Thursday 07 February 2019

1) flask one hand 60x 3 x 3 sets 

2) 100 pound BB curls 

3) wrist wrench 

4) sledge 

Edited by NealB
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Saturday 09 February 2019

1) MMS 150 x 6 singles 

2) MMS 141 x 6 singles 

3) MMS 128 x 3 doubles 

4) MMS 110 x 120 sec both hands 

5) 10p sledge hammer, various movements 

6) coc 1.5 pinky and ring x 3 sets 

7) pony clamp for thumb x 3 sets 

My MM1 cert is coming up so I've fully stopped going for the CCS until after the mm1 cert is done. I need some motivation to CCS the 3, for some reason its kicking my butt even though I  can strap hold and MMS the 3 like cake. 

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Sunday 10 February 2019 

1) fat bar db row 50p x 100 each arm 

2) flask 75p x 3reps, grip rush 90 sec with 55p. 

3) 25p plate curl, video of me doing 10 reps 

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Wednesday 13 February 2019 

1) MMS 150 x 3 singles

2) MMS 110 x 3 min all out. 

Not feeling it at all today, grippers piss me off. I'm going to give this workout another shot Saturday.

Edited by NealB
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Saturday 16 February 2019

I timed myself between each gripper set . 2 minutes. I'm experimenting with this. 

1) MMS 150 x 6 singles 

2) MMS 141 x 3 doubles 

3) MMS 132 x 3 triples 

4) coc 175 negatives x 3 sets  

5) 10p  sledge 

Edited by NealB
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2 hours ago, Hopefully said:

Wow! I rest at least 10 minutes between sets 

I'm experimenting with roughly how much I need. 2 min was definitely not enough time. I'll use 3 min next Session. 

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Sunday 17 February 2019 

1) axle DB rows 70p x 2 minutes 

2) blobs 

3) flask 77.5 PR, 60x 20 each arm 

4) plate curls with wrist curls 

5) wrist wrench 35p x 3 sets of holds 

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Tuesday 19 February 2019

1) MMS 150 x 3 singles 

2) MMS 141 x 1 double

Probabaly the worst gripper session of my life. If anyone would like to comment or give some advice please feel free. The last two weeks I have actually been getting worse. I'm getting frustrated and wanting to throw these grippers in the damn trash 

 

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On 2/17/2019 at 12:31 PM, Hopefully said:

Wow! I rest at least 10 minutes between sets 

Wow, really? How much time between sets during warmup? And also how do you warm up?

54 minutes ago, NealB said:

Tuesday 19 February 2019

1) MMS 150 x 3 singles 

2) MMS 141 x 1 double

Probabaly the worst gripper session of my life. If anyone would like to comment or give some advice please feel free. The last two weeks I have actually been getting worse. I'm getting frustrated and wanting to throw these grippers in the damn trash 

 

Hopefully the strenght will come back any day! I've also noticed sudden lack of power for some sessions and then coming back stronger. Goodluck!

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20 minutes ago, Lennix said:

Wow, really? How much time between sets during warmup? And also how do you warm up?

Hopefully the strenght will come back any day! I've also noticed sudden lack of power for some sessions and then coming back stronger. Goodluck!

I do a moderate squat session before grippers. I usually wait 2-3 minute during gripper sets. I'm just not sure, the gripper doesnt feel right lately.

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On 2/17/2019 at 6:31 AM, Hopefully said:

Wow! I rest at least 10 minutes between sets 

Whts your warm up like? How long is your workout, that's a long resting time. Do you do anything while waiting the 10 min? 

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40 minutes ago, NealB said:

 

I do a moderate squat session before grippers. I usually wait 2-3 minute during gripper sets. I'm just not sure, the gripper doesnt feel right lately.

I must try longer rest aswell, Once i took a 5 min break and was stronger then the set before which never happends when i wait 45 secs (which is retarded but Im inpatient)

But say you are going to do singles at your coc#3, do you squat, singles on trainer, #1, #2 or do you jump in directly on the #3?

Sorry  for spamming in your journal :)

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3 hours ago, Lennix said:

I must try longer rest aswell, Once i took a 5 min break and was stronger then the set before which never happends when i wait 45 secs (which is retarded but Im inpatient)

But say you are going to do singles at your coc#3, do you squat, singles on trainer, #1, #2 or do you jump in directly on the #3?

Sorry  for spamming in your journal :)

Your not spamming my journal at all, by all means please comment anytime. I squat and then do grippers separately. In between grippers I will do some lunges and also some air squats to keep CNS going. 

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42 minutes ago, NealB said:

Your not spamming my journal at all, by all means please comment anytime. I squat and then do grippers separately. In between grippers I will do some lunges and also some air squats to keep CNS going. 

So squats and then directly nr 3 without doing any grippers before? :) Doesnt it hurt your joints? 

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3 hours ago, Lennix said:

So squats and then directly nr 3 without doing any grippers before? :) Doesnt it hurt your joints? 

No, I will do my moderate squat session and then warm up with light coc grippers. Coc 1 for 10 reps, coc 1.5 for 5 reps, coc 2 for 2 reps and then 2.5 for 1 and then the 3 

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15 hours ago, Hopefully said:

Yup! 

During warmup, maybe 2 min or so. 

For warmup I use the same template as for all exercises I do.

First store gripper for 30 fast reps. 

Then #1 for 10, fast reps (as fast as I can) 2 sets of those 

#2 for 5 fast reps and a 2 sec all out OC last rep 

#2.5  2 rep 

ghp6 1 rep, short OC

Ghp7 1 rep. 

Then my working sets start, and the following grippers are chosen depending on how easy the ghp7 close felt. 

/////

To answer you Neal, my gripper workouts take from 1-1.5 hour depending on form. A good day I have power for more sets. 

But I train a bit different than you guys, I only do maximum attempts. In other words I use grippers I cant close until I close them. So every set for me is at least 100% of my ability (I push it closed If Im close enough). I crush the gripper with everything I have for around 4 seconds. So the sets take a lot of effort. 

I have found out that I am the strongest while I'm at work, so usually I do my workouts there. I program and run a cnc machine, so I type a lot on a keyboard and load material, change jaws, inserts etc.. So my cns is on fire and my hands feel strong from using them in many ways. 

I do my closes while I do roughing cuts on a part or if I'm running a job with a lot of parts. While I rest I work or look at the machine while it's working 😃

I'm a machinist as well man, I used to do CNC lathe, setups and basic programming. I used to do grip stuff while waiting on a long roughing cut. 

I am now a manual machinist at a heat treat company doing repairs on shafts and slotting key ways for sprockets. 

I never thought to give grippers a workout during work while our hands are extremely warmed up from working with them. I will try this soon. Thanks for the info brother. 

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