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jchapman's gripper training


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I am starting this log to track my progress toward the MM0 Certification.  My current gripper strength is 134 lbs.  

I am dealing with cervical radiculopathy, affecting my left arm.  As a result, I am training only my right hand and using choker closes so I don't further irritate the nerve by setting a heavy gripper.

 

 

Saturday 11/10/18

During squats:

Work up to  1 X 1 COC #2.5 (124)

5 X 1 COC #3 (150), choked past parallel (3/8”)

2 X 1 strapholds (5 lbs) with filed RB (~113)

Anvil Stub work for the thumb

 

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Monday 11/12/18

Durimg front squats:

work up to 1 X 1 COC #2.5 (129)

6 X 1 choked COC #3 (150) tried to be explosive with these, heard a loud click with four of the six attempts 

2 X 1 strap-hold (7.5 lbs) filed RB.  These are much harder with the extra 2.5 lbs

pony clamp work for thumb

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Wednesday 11/14/18

During squats:

Work up to 1 X 1 RB240 (131)

6 X 1 choked COC #3 (150). I let the choker out 1/2 turn which equaled 1/8”, so it is choked at 1/2”

2 X 1 strap hold (7.5 lbs) filed RB (~113)

IM Hub work for thumb 

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Saturday 11/17/18

During Front Squats:

Work up to 1 X 1 at GHP 6 (134)

6 X 1 at choked COC #3 (150).  Let out choke 1/2 turn so choker is at 5/8”.

2 X 1 strap hold filed RB 240 (131) + 2.5 lbs

anvil stub work for thumb

 

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Strong stuff. Are you doing any extensor work? 

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9 minutes ago, wobbler said:

Strong stuff. Are you doing any extensor work? 

Thanks.  Yes, a couple high rep sets of reverse curls with the 45# bar, and rubber band finger extensions as needed while I am sitting at work.

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Monday 11/19/18

Grip only workout

Work up to 1 X 1 GHP 6 (134)

7 X 1 choked COC #3 (150), choked to 5/8”

1 X 1 negative BBE (158)

1 X 1 negative BBSE (184). Tore palm on this one.  

Pony clamp work for thumb.

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Just found out that I will be having cervical fusion surgery December 19.  MRI confirms hat the C7 nerve root is shut down on my left side.  I will try to push the right hand gripper as far as I can until surgery.

Wednesday 11/31/18

Palm tear from Monday is causing some trouble.  I put NuSkin on it and then athletic tape.  

Hand was extremely weak today.  I couldn’t close my easy #2.5 (124).  I couldn’t shut the choked #3 (150) after two attempts.  Straphold with filed RB 240 (131) with 2.5 lbs only lasted a couple seconds on two attempts.

Ironmind hub for thumb work.

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anwnate

Hope things go smooth and provides relief.

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1 minute ago, anwnate said:

Hope things go smooth and provides relief.

Thanks.  I am hopeful of a full recovery of strength in my left arm, but i’ll settle for improvement.  I was gearing up to cert the Red Nail when this flared up years ago. This survey might give me hope to train for it again, which was a goal I thought I would never be able to pursue again.

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Saturday 11/24/18

During front squats:

worked up to 1 X 1 COC #2.5 (129)

7 X 1 COC #3 (150) choked to 3/4”

2 X 1 negatives with BBSE (184)

1 X 1 negative with BBE (158)

Anvil stub work for thumb

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Monday 11/26/18

Grip only workout 

Worked up to 1 X 1 GHP 6 (134)

5 X 1 choked COC #3 (150) choked to 3/4”

2 X 1  choked COC #3 (154) choked to 1/2”

2 X 1 straphold 5 lbs filed RB240 (131)

1 X 1 negative BBSE (184)

pony clamp work for thumb

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Hopefully

So you work up to 1 regular single or so and then go on for pure strength work with chokers and then a couple of different finishers?

I think it's a really effective way to train, it should be. 

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9 hours ago, Hopefully said:

So you work up to 1 regular single or so and then go on for pure strength work with chokers and then a couple of different finishers?

I think it's a really effective way to train, it should be. 

I am trying to do this 3-4 days a week.  So far I am getting stronger.  I’m kind of in a race to December 19 when I have neck surgery, so I am pushing it a little more quickly.

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Hopefully

Yes, I have also had much success training multiple times a week with grippers. Heavy every workout. I feel like I adapt well. As long as you don't completely destroy your hands. 

Good luck with your surgery. 

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Wednesday 11/28/18

Durimg squats:

Work up to 1 X 1 COC #2.5 (129)

1 X 1 COC #3 (150) choked to 3/4”

6 X fail COC #3 (150) choked to 3/4”

high rep axle reverse curls

Rough one today.  Hand/elbow/shoulder were sore and beat up today.  Normally I would have done a recovery workout, but tried to push through due to short timeline before surgery.

 

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Sunday 12/2/18

During front squats:

Work up to 1 X 1 GHP 6 (134)

3 X 1 COC #3 (150) choked to 3/4”

3 X 1 COC #3 (154) choked to 1/2”

1 X 1 COC #3 (154) choked to 9/16”

2 X 1 straphold 5 lbs RB 240 filed (131)

1 X 1 negative BBSE (184)

pony clamp for thumb

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Wednesday 12/5/18

During squats

Work up to 1 X 1 GHP 6 (134). Strongest close ever on this gripper.

8 X 1 COC #3 (150) choked to 3/4”

2 X 1 negatives with BBSE (184)

1 X 1 negative with BBE (158)

pony clamp for thumb

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Sunday 12/9/18

During front squats

Work up to 1 X 1 GHP 6 (134)

2 X 1 COC #3 (150) choked to 3/4”

1 X 1 COC #3 (154) choked to 1/2”

forearm cramped and I literally could not budge the choked grippers anymore.

Pony clamp for thumbs

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On 12/5/2018 at 9:05 PM, jchapman said:

Wednesday 12/5/18

During squats

Work up to 1 X 1 GHP 6 (134). Strongest close ever on this gripper.

8 X 1 COC #3 (150) choked to 3/4”

2 X 1 negatives with BBSE (184)

1 X 1 negative with BBE (158)

pony clamp for thumb

Congrats on the PR , for getting your strongest close ever on the gripper :cool

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Wednesday 12/12/18

During light squats 

Work up to 1 X 1 BBSM (138)*** PR

fail at GHP 7 (142)

fail at BBGM (144)

I am doing a little peak before my surgery next week.  I am pleased with the PR, especially since I didn’t feel particularly fresh today.  Also, I was a lot closer on the BBGM than the GHP 7, those GHPs have such a nasty sweep.

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  • 2 weeks later...

Wednesday 12/26/18

one week after neck fusion surgery 

Work up to 4, 6, 4 @ HG250 (~117)

did 4 X 10 @ COC #1 with left hand

I feel pretty good about this workout.  I had to be really cautious and hold my head still, etc.  I am really not supposed to do anything but walk for four weeks.  Anyway, the left hand felt SUPER easy. This gives me an indication that the surgery will be successful as the left side was affected by the disc herniation.  

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anwnate

Yikes.  Stay patient! (Easier said than done I know)

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