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bruce1337

Siamak's grip journey

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mcalpine1986
13 hours ago, bruce1337 said:

Oh thats smart. Maybe ill try a 5+2.5 olympic first to get used to the size before moving up to the 10.

Yeah start with a 5 and move up. A 10kg straight away is heavy and needs a warm up with lighter weights. As a bonus They are great for size building as well. My forearms have grown from them.

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bruce1337
Posted (edited)

OHP: Up to 55kg x8 (amrap)

Then 30kg 5x10

Grippers: 

148# COC3: 0, 0

Choked COC3: 0, 0

COC2: 3x5

Blob Trainer: 19.2kg (pr) then a failed attempt at 20.2kg.

15kg 2x3

Bending: First time bending. Tried out reverse, DUH, and DOH styles.

150mm x 5.1mm square nail 4x1

Edited by bruce1337
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Hopefully

Good lift on the blob 👍

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bruce1337
Posted (edited)

HB Squat: Up to 90kg x12 (amrap)

70kg 5x5

Bench: Up to 80kg x15 (amrap)

60kg 5x5

Grippers:

#2.5 Wide set: 0, 0, 0 (few mm shy of closing)

#2 Wide set: 1, 1, 1

60mm RB rolling handle: Failed attempt at a PR of 62.5kg

55kg hold 5s

45kg hold 10s

35kg hold 20s

25kg thumbless wrist curl x8

15kg thumbless wrist curl x15

Edited by bruce1337
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bruce1337

Taking a short break from grippers atm. Knuckles have been hurting every time I use my grippers (probably because of the bending)

IM axle deadlift: Failed attempt at 115kg

80kg x 5

55kg x 10, 10 (reverse grip)

Wrist curls 35kg x 20, 20

Planche training

Plate curls

10kg olympic (PR) x 3 (used some momentum on the last rep)

10kg metal x 10, 10

Wrist work

 

Thick bar work is not responding to low volume max rep efforts like my crush and pinch. So im gonna switch my thickbar to 5/3/1 and see if that yields better results.

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mcalpine1986
Posted (edited)
19 hours ago, bruce1337 said:

Taking a short break from grippers atm. Knuckles have been hurting every time I use my grippers (probably because of the bending)

IM axle deadlift: Failed attempt at 115kg

80kg x 5

55kg x 10, 10 (reverse grip)

Wrist curls 35kg x 20, 20

Planche training

Plate curls

10kg olympic (PR) x 3 (used some momentum on the last rep)

10kg metal x 10, 10

Wrist work

 

Thick bar work is not responding to low volume max rep efforts like my crush and pinch. So im gonna switch my thickbar to 5/3/1 and see if that yields better results.

Great session. You are getting better at plate curls. I stayed with a 10kg olympic plate for months until it got really easy. The first time i thought my wrist would snap. Now they dont budge. They have really increased my finger strength and thumb pad size as well. Keeping going with reps and volume until you can easily get over 10 reps. Then maybe add microplates or a 1.25kg on top. With Having 2 plates to pinch then curl you have to squeeze more to keep them from slipping. Great fun though.

Edited by mcalpine1986
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bruce1337
On 5/29/2020 at 10:07 AM, mcalpine1986 said:

Great session. You are getting better at plate curls. I stayed with a 10kg olympic plate for months until it got really easy. The first time i thought my wrist would snap. Now they dont budge. They have really increased my finger strength and thumb pad size as well. Keeping going with reps and volume until you can easily get over 10 reps. Then maybe add microplates or a 1.25kg on top. With Having 2 plates to pinch then curl you have to squeeze more to keep them from slipping. Great fun though.

Thanks for the advice.

Felt like my wrist was going to snap off with the 10kg plate 🤣. Ill definitely be keeping it slow and going for high reps before moving on. My gym has 2.5kg olympic plates so i can micro load the 10kg to 12.5 as an inbetween trainer before attempting 15kg and so on.

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mcalpine1986
9 hours ago, bruce1337 said:

Thanks for the advice.

Felt like my wrist was going to snap off with the 10kg plate 🤣. Ill definitely be keeping it slow and going for high reps before moving on. My gym has 2.5kg olympic plates so i can micro load the 10kg to 12.5 as an inbetween trainer before attempting 15kg and so on.

No problem. I only started them back in november but im addicted. I love plate wrist curls as well as an assitance exercise.

Thats a smart plan. Your wrist will feel solid and wont move in time. I was upto 13.75kg for reps before the gyms shut and was about to try the 15kg plate. Here in the uk it looks like the gyms are going to be shut possibly until autumn 😢 so im stuck with a few limited plates.

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bruce1337
6 hours ago, mcalpine1986 said:

No problem. I only started them back in november but im addicted. I love plate wrist curls as well as an assitance exercise.

Thats a smart plan. Your wrist will feel solid and wont move in time. I was upto 13.75kg for reps before the gyms shut and was about to try the 15kg plate. Here in the uk it looks like the gyms are going to be shut possibly until autumn 😢 so im stuck with a few limited plates.

I hope the gyms open up soon man. We got lucky here in Sweden which why Ive been able to keep training.

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bruce1337

OHP: Worked up to 60kg x7 (amrap)

38kg 3x10

2" Wrist wrench (home made): 27.5kg 3x8

20kg wrist curls 3x5

 

Ripped my thumb really good on the blob trainer. Gonna take a few weeks off pinching until it heals nicely. Until then ill do hub lifts instead for pinch training.

Still taking a break from grippers for now. 

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Hopefully
36 minutes ago, bruce1337 said:

OHP: Worked up to 60kg x7 (amrap)

38kg 3x10

2" Wrist wrench (home made): 27.5kg 3x8

20kg wrist curls 3x5

 

Ripped my thumb really good on the blob trainer. Gonna take a few weeks off pinching until it heals nicely. Until then ill do hub lifts instead for pinch training.

Still taking a break from grippers for now. 

The sanding didnt help or failed max lift? 

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bruce1337
Posted (edited)
1 hour ago, Hopefully said:

The sanding didnt help or failed max lift? 

Failed max attempt. Also my thumb skin hadnt fully healed since last week and i ripped the skin off 😅 

If i didnt sand it I think my thumb would have been a lot worse

Edited by bruce1337
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bruce1337

Deload week

HB squat: 50kg 3x5 slow eccentric, fast concentric

Bench: 50kg 3x5 slow reps

40kg close grip 5x10

Machine rows: 50kg 3x10

2" Wrist Wrench: 25kg x8, 22.5kg 3x8, 20kg 3x8

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bruce1337

Still taking a break from grippers. Will start again next week.

Planche training

Plate curls: 5kg olympic x5

5kg+2.5kg olympic 3x5 (these felt much harder than a 10kg metal plate, I think its a good stepping stone towards the 10kg olympic)

DB Bicep curls: 20kg 3x5

Triceps push down: 45kg 3x10

Wrist work

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Hopefully

How is the planche coming along? You doing planche leans or leans push ups or..? 

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bruce1337
Posted (edited)
1 hour ago, Hopefully said:

How is the planche coming along? You doing planche leans or leans push ups or..? 

For now doing pseudo pushups and leans, push ups in getting around 8 reps perset and leans for about 10-15s. Im using pushup handles as they make it much easier on my wrists. Also doing some reverse hyper extensions for strengthening the glutes and hams.

Ill probably stick to this for a while until the leans feel super easy to hold for about 20 seconds then ill start on frog stands, then tuck planche. Each going for times holds.

Maybe i should actually log my planche training from now on, just so you can follow the progress.

Edited by bruce1337

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Hopefully
47 minutes ago, bruce1337 said:

For now doing pseudo pushups and leans, push ups in getting around 8 reps perset and leans for about 10-15s. Im using pushup handles as they make it much easier on my wrists. Also doing some reverse hyper extensions for strengthening the glutes and hams.

Ill probably stick to this for a while until the leans feel super easy to hold for about 20 seconds then ill start on frog stands, then tuck planche. Each going for times holds.

Maybe i should actually log my planche training from now on, just so you can follow the progress.

Well, yeah, I am personally certainly interested in it. Would be a lot of fun. 

And ah pseudo, that was the name. Ppp's, had forgotten it. Surprisingly tough exercise. Like in, super tough XD 

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bruce1337
Posted (edited)

Deload week

OHP: 40kg 5x5

Barbell shrugs: 60kg 3x5

80mm pinch block: 20kg x8, 17.5kg 3x8, 15kg 3x8 (weights do not include implement ~3.7kg)

Machine bicep curls: 20kg 3x6

Will start gripper training next workout session. Also switched my pinch training to volume for now. Following the same schedule as my wrist wrench training.

Edited by bruce1337

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bruce1337

HB squat: up to 90kg x5, 70kg 3x5, 30kg 3x10 speed reps

Bench: up to 80kg x5, 60kg 3x5

IM axle hold: 78kg (bw) 51s

Grippers:

COC#3: 0, 0

Choked #3: 0, 0 (missed by a hair, hopefully closed by next week)

#2.5: 1, 0

#2: 1, 1

Wrist wrench: 26kg x8

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David_wigren

Impressive hold!

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bruce1337
2 hours ago, David_wigren said:

Impressive hold!

Yeah i surprised myself, but the weight is light compared to some of the big guys competing.

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Lennix
7 hours ago, bruce1337 said:

Yeah i surprised myself, but the weight is light compared to some of the big guys competing.

Well, its hard to compare but compared to guys close to your weight you did a really good hold. 

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bruce1337

Planche training

Pseudo push ups: 3x8

Leans: 15s, 20s, 11s

Sitting leg raise: 3x12

Reverse hypers: 3x10

Pushups: 5x20

Grippers wide set

#2.5: 0, 0, 0, 0

GG4: 1

#2: 1, 1, 1

Wrist work

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bruce1337

OHP: 50kg 3x5, 40kg 5x5

IM axle: 78kg (bw) hold ~59s

2" Wrist Wrench: 27kg x6, 24.5kg 3x6, 21.5kg 3x6

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bruce1337

Planche training

Pseudo push ups: 10, 8, 8

Leans: 20s, 20s, 15s

Sitting leg raise: 3x12

Reverse hypers: 3x15

Pushups: 3x20

Grippers wide set

#2.5: 0, 0, 0

89#f TNS: 8, 6

Plate curls:

5kg olympic x5

5kg+2.5kg olympic: 10, 10, 10 (all unbroken reps)

Wrist work

 

Summer holidays have started. Ill be travelling around so I wont be doing any grip or other training in the coming weeks except for planche training (since I can bring my push up handles and do them anywhere)

My fingers and knuckles are in pain ONCE AGAIN! My crush power has dropped because of it. Taking another break from grippers. Hopefully they heal up within the next two weeks.

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