bruce1337 Posted November 15, 2019 Share Posted November 15, 2019 (edited) I will try and log my grip workouts here. I am new to grip so any advice will be kindly appreciated. Current weight: 77kg Currents grip feats: RB160 MMS CoC#1 12 CCS CoC#2 Silver Bullet 13.75s IM Axle deadlift - 100kg IM pinch block - 23.4kg Silarukov blob - 18kg Edited April 24, 2021 by bruce1337 1 Quote Link to comment Share on other sites More sharing options...
Lennix Posted November 15, 2019 Share Posted November 15, 2019 2 minutes ago, bruce1337 said: I will try and log my grip workouts here. I am new to grip so any advice will be kindly appreciated. Current weight: 77kg Currents grip feats: RB160 MMS CoC#1 12 CCS CoC#2 Silver Bullet 13.75s IM Axle deadlift - 100kg IM pinch block - 23.4kg Silarukov blob - 18kg Good Luck! 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted November 29, 2019 Author Share Posted November 29, 2019 (edited) So I started RRBT a few days ago and injured a tendon straight away. After consideration I have decided to stop running RRBT for now and wait until my base strength is better before starting it up again. In the meantime (while my finger heals) I thought I would share a workout plan I have in order to maximize my crushing strength gains. Since I am still new to grip sports I have a lot of room to improve, I think running a strength base cycle similar to my Olympic squat routine would work quite well. Now I know the muscles in the legs and hands are completely different, but I am just experimenting with the idea and I want to see how well I can progress. Before I get into the workout plan I would like to give some insight into how I program my squat cycle and how I plan to incorporate it into grip training. This method requires A LOT of micro loading. This is easy for barbell lifts, but not for grippers, hence why a Vulcan is optimal. I will be using the RGC Values quoted he. Even if the RGC value for each Vulcan gripper is different, the resistance ratio should still be the same whether you have a new or old spring. The way I plan my squat program is based on 3 phases: Hypertrophy, strength, and peaking. Hypertrophy is simple, high volume with a linear progressive overload. Strength is a little more complex, high intensity and lower volume, but with adjusted rep maxes based on reps performed at relative intensities (I will explain this later). Peaking is simple, test you max To program what weight I will use, I need to figure out my 1 rep max (in this case being the heaviest gripper I can close) and taking its RGC value for calculating percentage based progressive overload. For e.g. If my 1 rep max on a squat was 100kg, and I wanted to do 5x5 @ 70%, then I would be training with 70kg. I will apply the same principle to grip training. If the heaviest gripper I can close is at an RGC of 100, then an RGC 70 gripper would be my working gripper. But lets say that I had a gripper that I could easily close and a goal gripper which I cant close yet and would like to figure out my potential rep max, then I would use the Epley Formula to calculate my potential rep max: 1RM=(Reps x Load x 0.033) + Load with Load being the RGC value. This formula works best in the 3-8 rep range (5 being optimal), if I can do more than 8 reps then I need a heavier gripper to calculate my 1 rep max. So here's the workout plan (also feel free to try it out yourself and message me with your results). Phase 1 | Hypertrophy Here I train grip twice a week, prefferably during a squat session, and allow at least 3 days rest between the two Day 1 - 5 sets of 10 reps, 60% Day 2 - 5 sets of 6 reps, 70% I repeat this every week working up in the percentage (around 2.5% per week) until I can do 5x10 @ 70% and 5x6 @ 80%. If on one day I fail to make the 10 or 6 reps, then I repeat the program next week until I can hit every single rep. This should take at least a month to accomplish and after that my tendons should be ready for a strength phase. Phase 2 | Strength Here is where things get complicated. I will perform these once a week, again on a squat day Week Sets Reps % of 1 rep max 1 4 4 83% 2 (Rep max) 4 3+ (Amrap) 87% 3 (Deload) 3 5 60% 4 4 3 88% 5 4 2 91% 6 (Rep max) 3 1+ 97% 7 (Deload) 4 3 65% On the days with a "+" , I will perform reps of 3 for the first 3 sets, then on the final set I will go for As Many Reps As Possible (AMRAP). The point is to push for a new potential 1 rep max. For example, if my current best close was a 100rgc, then Id be attempting a gripper of 87rgc. Lets say I hit that gripper for a total of 7 reps, then I would use the Epley formula and calculate my new 1 rep max (107rgc). I will now calculate the rest of the weeks program with my new potential rep max. By week 6 I should have my strength increased, so much so that my current heaviest gripper closed (100rgc) should theoretically go up because of my potential rep max being higher. So I will attempt 2 sets at 97% of my theoretical rep max and then one set for AMRAP. If I can do more than 1 rep then my potential has increased and I should be ready for peaking. Phase 3 | Peaking This phase is very simple, I will just attempt to close a heavier gripper than my current max gripper. From what I have seen, I think Holle's grip routine is perferct for peaking. I will split it into 2 days per week depending on how my hands feel, if I feel weak I can bring it down to one day per week. On one day I will have 4 to 6 attempts (MMS to wide set) at a goal gripper, then 4 to 6 attempts (MMS to wide set) at the heaviest gripper that I can close. The other day I will perform the exact same thing except with a CCS. Feel free to try this program out for yourselves and give me a detailed response on your gains (if any). Just to reiterate, this program is based off my squat program and I have never tested it for grip so far. I have not seen anyone calculate potential rep maxes for their grip before so I don't even know if the Epley formula works for grip strength. The formula works for all major compound lifts so it should theoretically work for crushing grip strength, but that will need to be tested. Edited November 29, 2019 by bruce1337 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 29, 2019 Share Posted November 29, 2019 You need to divide the difference with 2 for the formulas to get close to accurate for one handed stuff. The formulas are not created for just one side of the body, they are created for lifts where you use both sides of your body and they will not work for one handed grip training. 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted November 29, 2019 Author Share Posted November 29, 2019 (edited) @Fist of Fury the formula should work regardless of the fact that im using one hand. For example if i do 30kg dumbell bench for 10 reps, it will calculate my max at 40kg. If i combine the dumbell weights (60kg) and put it in the formula, it comes out at 80kg, exactly double. My best close is an RB160 (98), most days I can close my coc#1 (78) for 8 reps. If I use the formula I get exactly 98 as my calculated rep max. It could be just a coincidence that it worked for me and most people might get wildly different results, but I think for now its a good way of determining maximal strength. Im also curious as to how well it work for others. E.g. take your 5 rep max gripper (or any other rep max from 3 to 8 reps) and see what the formula says is your rep max. Does it equal to your current best close? Edited November 29, 2019 by bruce1337 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 29, 2019 Share Posted November 29, 2019 I can ensure you it will not work with grippers. I have tried and it will not be accurate way of predicting 1RM. When you're doing a dumbbell press you're using both sides of your body... Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted November 29, 2019 Author Share Posted November 29, 2019 So when you say divide the difference you mean (load x reps x 0.033) divided by 2? Then add that to my load for my rep max? Yeah the epley formula can vary for a lot of people, but I will try calculating it using your method and see how it goes. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 29, 2019 Share Posted November 29, 2019 2 minutes ago, bruce1337 said: So when you say divide the difference you mean (load x reps x 0.033) divided by 2? Then add that to my load for my rep max? Yeah the epley formula can vary for a lot of people, but I will try calculating it using your method and see how it goes. 100 x 5 x 0.0333 / 2 = 8.325 It might be ok at lower level (although I doubt it) but at higher level it's very far from the truth to follow these forumals without dividing the difference. If it were true my 1RM would be a lot higher. When divided it's actually very accurate. Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted November 29, 2019 Author Share Posted November 29, 2019 1 minute ago, Fist of Fury said: 100 x 5 x 0.0333 / 2 = 8.325 It might be ok at lower level (although I doubt it) but at higher level it's very far from the truth to follow these forumals without dividing the difference. If it were true my 1RM would be a lot higher. When divided it's actually very accurate. Ah okay, I would rather divide it from the beginning and have something that I can follow throughout my entire training than mixing it up. Thanks for the tip Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 1, 2019 Author Share Posted December 1, 2019 (edited) Front squat: Warmup: Barbell (20kg) x 6, 40kg x 6, 50kg x 6, 60kg x 6, 70kg x 6 Working set: 5 x 6 @ 82.5kg OHP: Warmup: Barbell x 10, 30kg x 8, 40kg x 5, 50kg x 5 Working set: 5 x 3 @ 60kg Bottoms up kettlebell press: 3 x 5 @ 8kg, 2 x 5 @ 12kg FatGripz cable wrist curls: 3 x 12 @ 10kg Notes: My finger is still healing though the pain has subsided a lot. I am refraining from putting any stress on my crushing strength until it has completely healed. Edited December 1, 2019 by bruce1337 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 3, 2019 Author Share Posted December 3, 2019 Ring finger still healing, so I did some two finger closes with a HG150 for 3 sets of 5. Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 4, 2019 Author Share Posted December 4, 2019 High bar back squat: Warmup: Bar, 40kg, 50kg, 60kg x 10 Working set: 5 x 10 @ 80kg In between sets: HG150 two finger close for 5 reps FatGripz dumbbell row: RH: 18kg, 3 x 5 (my ring finger still hurts like hell, maybe I need to lay off any grip work until its healed, and maybe go see a doctor about it) LH: 30kg, 3 x 5 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 4, 2019 Share Posted December 4, 2019 Definitely don't do any thick bar or pinch if your finger hurts, that's even worse than training grippers. I don't think a doctor can help you, rest is what you need and that's probably what a doctor would recommend as well. It might take months for it to heal, just be patient and don't quit. I had the same issue when I started, it was frustrating. Focus on building up your strength in the other hand in the meanwhile. That will actually help for the hand you're not training as well. It's all neurological, if you teach one brain half to do something the other half will follow to some extent automatically. 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 4, 2019 Author Share Posted December 4, 2019 1 hour ago, Fist of Fury said: Focus on building up your strength in the other hand in the meanwhile. That will actually help for the hand you're not training as well. It's all neurological, if you teach one brain half to do something the other half will follow to some extent automatically. That sounds like a great idea! Is it still good to do two finger closes to strengthen my index and middle? Maybe also do some thumb work? Thanks for the advice Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 4, 2019 Share Posted December 4, 2019 1 hour ago, bruce1337 said: That sounds like a great idea! Is it still good to do two finger closes to strengthen my index and middle? Maybe also do some thumb work? Thanks for the advice Do anything that doesn't affect your injury. Always try to find a way to train "around" injuries. 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 6, 2019 Author Share Posted December 6, 2019 (edited) Good mornings: 50kg 5 x 5 Vulcan 1 (Gold spring): LH warmup: 1-1, 2-1, 2-2 3-2 MMS close PR 3-3 x 3 attempts, missed HG150: RH: 2 finger closes 3 x 10 LH: 3 x 20 speed reps MMS Bottoms up kettlebell press: 8kg 1 x 12, 12kg 3 x 8 FatGripz cable wrist curls: 12kg 3 x 10 Edited December 6, 2019 by bruce1337 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 10, 2019 Author Share Posted December 10, 2019 (edited) Front squat: 5 x 5 @ 85kg Grippers: RH: 3 x 5 HG150 LH: 4 x 4 Vulcan Level 5 Wrist roller: 3 x 4 rolls with 16kg kettlebell (pic related) 3x5kg plate pinch for 20 reps each hand Edited December 10, 2019 by bruce1337 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 10, 2019 Author Share Posted December 10, 2019 Hit a pr today! Closed the RB160 with my left hand. I just had an urge to crush it! 2 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted December 13, 2019 Author Share Posted December 13, 2019 (edited) RDL: With lifting strap on right hand 3x8 70kg Barbell Press: 3x8 40kg 2 Finger (index and middle) plate pinch: 2x5 with 2 x 5kg plates 3x2 with 3 x 5kg plates FatGripz DB deadlift: RH: 20kg, 30kg, 36kg LH: 20kg, 30kg, 36kg, 40kg, 44kg Missed lifts LH: 50kg, 48kg FatGripz cable bicep curl 3x12 10kg Edited December 13, 2019 by bruce1337 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 2, 2020 Author Share Posted January 2, 2020 Been away from the gym for the past few weeks for Christmas holidays. So I tried GtG for the time with the HG150 while I was away. The RB160 feels pretty easy to close now with my left hand with a deep set. Next step is to close it with a MMS then of course CCS. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 2, 2020 Share Posted January 2, 2020 3 minutes ago, bruce1337 said: Been away from the gym for the past few weeks for Christmas holidays. So I tried GtG for the time with the HG150 while I was away. The RB160 feels pretty easy to close now with my left hand with a deep set. Next step is to close it with a MMS then of course CCS. That looked easy man. Well done. Ive only ever had coc's and never seen or touched a Rb gripper before. How does the spread compare to coc gripper? 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 2, 2020 Author Share Posted January 2, 2020 2 hours ago, mcalpine1986 said: That looked easy man. Well done. Ive only ever had coc's and never seen or touched a Rb gripper before. How does the spread compare to coc gripper? Thanks brother! The spread is about the same but the handles are thicker. The RB also feels heavier too. I kinda like it! Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 2, 2020 Author Share Posted January 2, 2020 Front Squat: 5x5 60kg 60mm LGC rolling handle: 10kg / 20kg / 30kg / 40kg / 45kg (both hands) 35kg 5x5 Bottoms up kettlebell press 8kg x 8 / 12kg x 6 / 16kg x 5x5 Vulcan 1 level 6: 4x4 left hand HG150: 5x5 right hand FatGripz close grip cable pulldown: 3x8 60kg Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 3, 2020 Share Posted January 3, 2020 17 hours ago, bruce1337 said: Thanks brother! The spread is about the same but the handles are thicker. The RB also feels heavier too. I kinda like it! Thanks, I might have to buy some RB grippers once im a bit futher forward in my gripper training(only just started back into them). Ive just purchased 2 new grippers, IM left turn #1 and #2. As i stuggle more with the left hand. Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 8, 2020 Author Share Posted January 8, 2020 Front squat: 20kg x 10 / 40kg x 8 / 60kg x 6 / 80kg x 3 / 90kg x 2 / 100kg x 2 / 110kg x 1 / 80kg 3x5 CoC #1: TNS 6 reps FatGripz RDL: 40kg 3x8 Bottoms up kettlebell press: 16kg 3x5 Quote Link to comment Share on other sites More sharing options...
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