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Gripper training questions


Nuttgens

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Today’s training 

I forgot to take chalk with me this shift so I don’t have chalk for my next 3 workouts.

warm ups coc 1,1.5,2,2.5

work sets

ghp 7 mms 1 rep right forced rep left

coc 3 mms 1 rep right ghp 7 failed left

Ghp 7 ccs failed bad right coc 2.5 ccs 2 left
coc 2.5 7 reps right 5 reps left

coc 2.5 7 reps right 6 reps left

coc 2.5 7 reps right 3 reps left

inverted

coc 2.5 6 reps right and left

coc 2.5 6 reps right and left 

Coc 2 20 reps right 13 reps left 

Coc 1.5 42 reps right and left 

 

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Today’s training 

deadlift 4 sets 5 reps 365lbs

front squat 3 sets 8 reps 195lbs

leg extension 3 sets 10 reps 130lbs

Leg curls 3 sets 12 reps 115lbs

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Today’s training 

OHP 3 sets 8 reps 105lbs

pec dec 3 sets 15 reps 135lbs

close grip bench 2 sets 8 reps 185lbs 2 sets 8 reps 175lbs

abs leg raises 4 sets 15 reps 

skull crushers 3 sets 8 reps 80lbs

reverse grip curls 3 sets 8 reps 80lbs

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Today’s training 

incline DB bench 4 sets 8 reps 75lbs

DB row 4 sets 12 reps 85lbs

hammer curls 3 sets 12 reps 35lbs

rear felt fly 3 sets 15 reps 130lbs

lat pull down chin up grip 3 sets 8 reps 180lbs

 

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Today’s training

still no chalk

warm up coc 1,1.5,2,2.5

work sets 

ghp7 mms 1 rep right forced left

coc 3 mms forced rep right ghp7 forced rep left

Coc 2.5 10 reps right 3 reps left too high in left hand 

coc 2.5 11 reps right 5 reps left

ghp 7 ccs fail right coc 2.5 3 reps left 

coc 2.5 10 reps right 5 reps left 

coc 2.5 8 reps right 4 reps left 

inverted

coc 2.5 6 reps Right and left 

Coc 2.5 7 reps right and left 

Coc 2 20 reps right 16 reps left 

coc 1.5 45 reps right and left 

 

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Today’s training

squat 4 sets 5 reps 265lbs

leg press 3 sets 8 reps 360lbs

Leg curls 3 sets 12 reps 135lbs

leg extensions 3 sets 10 reps 130lbs

 

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Today’s training

bench press 4 sets 5 reps 215lbs

DB overhead press 3 sets 8 reps 55lbs

DB rows 3 sets 12 reps 85lbs

pull ups 3 sets 10 reps, 9 reps, 8 reps

abs 4 sets 20 reps, 18, reps, 15 reps 15, reps

 

 

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Today’s training 

No chalk for this workout 

warm ups coc 1,1.5,2,2.5

work sets 

ghp7 ccs failed right ghp 7 mms failed left

ghp7 mms 1 rep right coc 2.5 mms 10 reps left

coc 3 mms fail right coc 2.5 mms 5 reps left 
Coc 3 forced rep right coc 2.5 mms 7 reps left 

coc 2.5  mms 15 reps right 8 reps left

coc 2.5 mms 17 reps right 7 reps left 

coc 2.5 ccs every rep 8 reps right 4 reps left

inverted

coc 2.5 8 reps right 7 reps left 

coc 2 20 reps right 16 left

coc 1.5 40 reps right and left 

 

Edited by Nuttgens
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Today’s training

deadlifts 1 single at 405lbs DOH felt easy first time doing anything heavy since before COVID closed gyms. I might start each deadlift session with a single increasing 5lbs a week and see if I can get back up to my pre covid numbers.

deadlifts 4 sets 5 reps 370lbs 
front squats 3 sets 8 reps 200lbs

GHR 3 sets 7 reps 

Ab wheel against light band 4 sets 20 reps 

DB split squats 3 sets 12 reps 45lbs 

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Today’s training

Overhead press 2 sets 8 reps 110lbs 1 set 8 reps 105lbs

cable flies 3 sets 15 reps 60lbs

close grip bench press 4 sets 8 reps 185lbs

abs leg raises 3 sets 20 reps

Skull crushers 1 set 12 reps 72lbS 2 sets 12 reps 77lbs 
reverse grip curls 1 set 10 reps 72lbs 2 sets 10 reps 77lbs

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Today’s training 

landmine rows 4 sets 8 reps 145lbs

chin ups 3 sets 8 reps 35lbs

reverse hypers 3 sets 20 reps 50lbs

incline bench press 4 sets 8 reps 166lbs

face pulls 3 sets 15 reps 130lbs

DB preacher curls 3 sets 12 reps 25lbs

 

 

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Today’s training 

warm ups coc 1, 1.5, 2, 2.5

Ghp 7 mms 1 rep right forced rep left 

ghp 7 mms 1 rep right forced rep left 

Coc 3 forced rep coc 2.5 5 reps

coc 3 forced coc 2.5 4 reps 

coc 3 forced coc 2.5 5 reps 

ghp 7 forced right and left 

coc 2.5 7 reps right 4 reps left 

inverted 

coc 2.5 5 reps right and left 

coc 2 20 reps right and left 

Coc 1.5 45 reps right and left 

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Today’s training

squat an easy single with 295lbs then 4 sets 5 reps with 270lbs

hip thrust 3 sets 8 reps 225lbs

GHR 3 sets 8 reps

DB box step ups 3 sets 8 reps 40lbs 

messed around a bit with 2x25lbs plate pinch 3 sets 3 reps more or less.

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Today’s training 

bench press 1 easy single at 230lbs then 4 sets 5 reps 220lbs

DB rows 4 sets 13 reps 80lbs

lever arm overhead press 3 sets 8 reps 45lbs per side 

pull ups 2 sets 8 reps 1 set 7 reps 30lbs

ez bar curls 3 sets 10 reps 82lbs

Tricep rope push downs 3 sets 12 reps 100lbs

ab wheel against light band 3 sets 20 reps 

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Today’s training

I did my Thursday workout today and I’ll push my grippers to Thursday since I head back to work today and gyms at work are closed again.

deadlift a single at 410lbs and 4 sets 5 reps with 375lbs

front squat 3 sets 8 reps 205lbs

GHR 3 sets 8 reps 

DB split squat 3 sets 12 reps 45lbs

Edited by Nuttgens
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Today’s training 

warm ups coc 1,1.5,2,2.5

work sets

coc 2.5 8 reps right 3 reps left

coc 2.5 8 reps right 5 reps left 

coc 2.5 8 reps right 4 reps left 

hands felt weak so I took it easy today hopefully feel better next workout or else maybe I’ll take  a week off.

 

 

 

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Today’s training

overhead press 3 sets 8 reps 105lbs

close grip bench 3 sets 8 reps 185lbs

reverse grip curls 3 sets 10 reps 80lbs

skull crushers 3 sets 10 reps 80lbs

 

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Today’s training 

incline bench 3 sets 8 reps 170lbs

chin ups 3 sets 12 reps body weight 

dumbbell rows 4 sets 10 reps 80lbs

preacher curls 3 sets 8 reps 72lbs

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Today’s training

tried my ghp 7 couldn’t even come close to closing it again second workout now I don’t know why my grip seems to have gotten so much worse lately. I think maybe it has to do with working outside in the cold now that it’s winter I can barely make a fist after work my hands are so cold I don’t know if that it but since we started getting into -20s and -30s Celsius my grip strength seems to be half what it normally is.

work sets

coc 2.5 10 reps right 3 reps left 

coc 2.5 10 reps right 4 reps left 

coc 2.5 10 reps right 5 reps left

coc 2.5 6 reps right 4 reps left

inverted

coc 2.5 7 reps right and left 

coc 2 20 reps right 16 reps left

coc 1.5 45 reps right and left 

 

 


 

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Today’s training 

haven't closed my coc 3 since November 11th now. I am not sure what I should try to do to get back up to where I was and to get past that point. Open to any suggestions though.

warm up coc 1., 1.5, 2, 2.5

work sets 

ghp7 1 rep right forced rep left 

coc 3 forced right ghp7 forced rep left 

coc 3 failed right ghp 7 forced left 

Ghp 7 forces rep right and left 

coc 2.5 12 reps right 5 reps left

coc 2.5 mms 15 reps right 8 reps left 

 

 

 

 

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Today’s training 

overhead press 3 sets 8 reps 110lbs

close grip bench 4 sets 8 reps 190lbs

reverse grip curls 3 sets 10 reps 77lbs

Skull crushers 3 sets 12 reps 77lbs

Cable flies 3 sets 15 reps 60lbs

ab wheel 4 sets 22 reps 

fat grip deadlifts 1 set 5 reps 2 sets 6 reps 225lbs

 

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Today’s training 

landmine rows 4 sets 8 reps 150lbs

chin ups 3 sets 8 reps 37.5lbs

incline bench press 3 sets 8 reps 170lbs

reverse hypers 3 sets 20 reps 55lbs

face pulls 3 sets 15 reps 130lbs

DB preacher curls 3 sets 10 reps 30lbs

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Today’s training

warm ups coc 1, 1.5, 2, 2.5

work sets 

Ghp7 1 rep right forced rep left

coc 3 missed 1mm right ghp7 forced left

ghp 7 miss 1mm right forced rep left

Ghp7 forced right coc 2.5 4 reps left 

coc 2.5 10 right 6 left 

coc 2.5 10 reps right 6 left

Coc 2.5 10 right 4 left 

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Today’s training 

squat a single with 300lbs then 4 sets 5 reps 275lbs

hip thrust 3 sets 8 reps 235lbs

GHR 3 sets 8 reps 

plate pinch 2x25lbs 3 sets 3 reps 

DB box step ups 3 sets 8 reps 45lbs

 

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Today’s training

bench press 

1 rep 235lbs

2 sets 5 reps 225lbs

2 sets 4 reps 220lbs

pull ups 3 sets 8 reps 30lbs

lever arm OHP 3 sets 8 reps 45lbs a side 

DB rows 4 sets 13 reps 80lbs

ab wheel 4 sets 22 reps 

ez bar curls 3 sets 10 reps 82lbs

tricep push downs rope 3 sets 12 reps 110lbs

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