glenn_the_hunter Posted October 22, 2019 Share Posted October 22, 2019 Hi all, My plan is to populate this over time and with your advice eliminate the inefficiencies and overlap in my training (also add in anything critical that’s missing) I have only been training grip since August 2018, with a very low strength base… At a very high level this is my approach to advance in each area: Pinch (IM Pinch Block, BSS Blob Trainer, G&L Pinch Plate, BSS Flask, NN w/ Pinch Blocks) Holds High Rep Rows Rolling Handles/Thick Bar (IM Rolling Thunder, CC Mega Raptor, Napalm Nightmare, AA Wrist Wrench, Monster CC, Thickbar DB) High Reps High Reps High Reps Hub/Claw (IM Hub, BSS DubHub, GG Genie Ball) Holds 1 Rep Max Attempts Crush (COC Grippers G to 3) Cheat closes Holds Other (IM Little Big Horn, G&L Vertical Bar) Pyramid Sets Accessory work (for general wrist strength and hand health) Atlas stone holds Extensor band work Upside down kettle pressing Quote Link to comment Share on other sites More sharing options...
Ricochet Posted October 22, 2019 Share Posted October 22, 2019 (edited) On the grippers you might consider adding: Silver Bullet or Loaded Strap Holds; Inverted Closes/Holds; Overcrushes; Negatives; and Parallel Sets (w or w/o closes which I have just added to my training). For thick bar (aka fat-bar)m you might also consider: flexed wrists; thumbless; long holds; one-arm. And on pinch maybe: simple multiple plate holds/walks; finger plate walk; loaded strap hold with each finger and thumb; narrow to wide flat finger pinch holds with smooth head dumbbells; table plate curl/wrist curl using a pinch grip. Edited October 22, 2019 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
glenn_the_hunter Posted October 22, 2019 Author Share Posted October 22, 2019 Going to add in: Accessory work Single finger & thumb plate pinches, Cycle through each finger: 1.25, 2.5 and 5kg plates Quote Link to comment Share on other sites More sharing options...
glenn_the_hunter Posted October 22, 2019 Author Share Posted October 22, 2019 13 hours ago, Ricochet said: On the grippers you might consider adding: Silver Bullet or Loaded Strap Holds; Inverted Closes/Holds; Overcrushes; Negatives; and Parallel Sets (w or w/o closes which I have just added to my training). For thick bar (aka fat-bar)m you might also consider: flexed wrists; thumbless; long holds; one-arm. And on pinch maybe: simple multiple plate holds/walks; finger plate walk; loaded strap hold with each finger and thumb; narrow to wide flat finger pinch holds with smooth head dumbbells; table plate curl/wrist curl using a pinch grip. Thanks for the reply @Ricochet You reminded about the single finger plate pinches, have to start doing those more often, maybe once a week? Quote Link to comment Share on other sites More sharing options...
glenn_the_hunter Posted October 22, 2019 Author Share Posted October 22, 2019 Also, with wrist positions & thumbless grips are something I'll be using a bit more after the King Kong. I wanna start adding in some arm wrestling accessories in that style, plate pinch curls as well Quote Link to comment Share on other sites More sharing options...
glenn_the_hunter Posted November 3, 2019 Author Share Posted November 3, 2019 (edited) 1 week since the King Kong: We had a great time in Melbourne. Energy in the room was awesome, especially when we got to those last few LBH lifts. There were 8 competitors I believe, but we’ll build on that and hopefully host a grip contest at some point between now and KK-2020 to generate some more interest. Looking at the leaderboard I was amazed at the standard across the 4 lifts. Congratulations to all! My experience was: Missed weight by 1.4kg I’m trying to get this down overall anyway. 105 would be a more natural healthy weight for me. Flask: 36.05kg [Attempt 2] This was a 6kg personal best, foolishly I jumped up too high on my next attempt. Having never competed before this was a great learning experience. Crusher: 62.35 [Attempt 3] Rolling handles are my weakest implement and this exceeded my expectations. Shallow Hub: 20.9 [Attempt 2] Stuck with the claw grip for this, 0.1kg off of my goal for the day. Again, I jumped up too high for attempt 3 and 4 and missed out on it. Little Big Horn: 64.80 [Attempt 2] This was another personal best, but I’m not a huge fan of the horn and probably won’t train it again. Missed 7 attempts in total. I also think I expended too much energy by using the full 60 seconds for max effort attempts. Next year I would aim for 1 or 2, then if I miss, step off the platform and save that energy and adrenaline. I finished 110th (40th in the 120+) I’ll be back! This week’s training has been: · Standard squat, bench and deadlift sessions (still have OH press to do tonight) · Thick bar DB, increasing weight each set Sets of 10, 5, 2, 1 [until failure] · IronMind Wrist Twist, working that finger strength for claw grip · 6mm Pinch Plate, increasing weight each set Sets of 10, 5, 2, 1 [until failure] · Plate pinch landmine rows, increasing weight each set Sets of 10, 5 rounds What I’ve changed is: · More armwrestling style accessories: o Supination/pronation/wrist curls with towel & kettlebells o Plate curls, kettlebell hammer curls o Adding in rolling handles (or wrist wrench) for all cable accessories o Bobbly weights: bicep curls & tricep extensions Edited November 3, 2019 by glenn_the_hunter spelling. 2 Quote Link to comment Share on other sites More sharing options...
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