SteinWillems1 18 Posted December 3, 2020 Share Posted December 3, 2020 Hello everybody, I am new to this forum. I have introduced myself in the introduction topic. My name Stein and I am 26 years old. I am 203 cm and I weigh 125 kg. My biggest goal is to certify on the CoC3#. I have been training grip for years on and off but know I am really serious to certify. Thats also why I joined the forum. My current PR's CoC 3# deep set 1 rep CoC 2.5# ccs 8 reps My workout will consist of 3 grip workouts a week. And 4 days upper lower workouts. I currently use the following routine Warm up: Trainer 10 reps CoC 1# 10 reps Worksets: Coc 2 6-8 reps Coc 2.5 6-8 reps for 3-5 sets IM expand bands 3 sets 15-20 reps Is there anyone who has tips for me or better workout routine to be able to close the CoC3# CCS? I will keep a log in this section 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted December 3, 2020 Author Share Posted December 3, 2020 I am new to this forum as in posting. I am viewing the forum for a longer time ( since 2012) but now I am really going to log my workouts seriously Quote Link to post Share on other sites
Nuttgens 300 Posted December 3, 2020 Share Posted December 3, 2020 Hey, I don’t really have any advice for you I have only been training grip about 7 months. I will follow your log and your progress though. Good luck man looks like we are really similar in gripper strength right now. Quote Link to post Share on other sites
SteinWillems1 18 Posted December 4, 2020 Author Share Posted December 4, 2020 Ah good to hear! Good luck to you to! Quote Link to post Share on other sites
SteinWillems1 18 Posted December 4, 2020 Author Share Posted December 4, 2020 Hg 100 10 reps right and left CoC Trainer 10 reps left and right CoC 1 10 reps left 4 reps right 1.5 5 reps left COC 2 3 reps right Worksets Set 1 Coc 2 4 ccs reps left Coc 2.5 4 reps right Set 2 Coc 2 4 ccs reps left Coc 2.5 ccs reps right Set 3 Coc 2 4 ccs reps left Coc 2.5 4 cc reps right Set 4 Coc 2 3 ccs reps left Coc 2.5 4 cc reps right Set 5 Coc 1.5 10 ccs reps left Coc 2 8 ccs reps left Behind the back wrist curl 40 kg 15 reps 60 kg 15 reps 60 kg 15 reps reverse barbell curl 30 kg 15 reps 30 kg 15 reps 30 kg 15 reps My left hand is a lot weaker then my right trying to keep up but I guess I have to be patient. 1 Quote Link to post Share on other sites
Nuttgens 300 Posted December 4, 2020 Share Posted December 4, 2020 7 minutes ago, SteinWillems1 said: Hg 100 10 reps right and left CoC Trainer 10 reps left and right CoC 1 10 reps left 4 reps right 1.5 5 reps left COC 2 3 reps right Worksets Set 1 Coc 2 4 ccs reps left Coc 2.5 4 reps right Set 2 Coc 2 4 ccs reps left Coc 2.5 ccs reps right Set 3 Coc 2 4 ccs reps left Coc 2.5 4 cc reps right Set 4 Coc 2 3 ccs reps left Coc 2.5 4 cc reps right Set 5 Coc 1.5 10 ccs reps left Coc 2 8 ccs reps left Behind the back wrist curl 40 kg 15 reps 60 kg 15 reps 60 kg 15 reps reverse barbell curl 30 kg 15 reps 30 kg 15 reps 30 kg 15 reps My left hand is a lot weaker then my right trying to keep up but I guess I have to be patient. Looks good man. I think grippers are harder in your left hand always because of the way the spring is wound. 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted December 4, 2020 Author Share Posted December 4, 2020 Thanks! Yeah indeed, that makes it harder. Would you advise to change between CCS and MMS every workout or how do you do that? ( excuses for my poor English haha) Quote Link to post Share on other sites
Nuttgens 300 Posted December 4, 2020 Share Posted December 4, 2020 1 minute ago, SteinWillems1 said: Thanks! Yeah indeed, that makes it harder. Would you advise to change between CCS and MMS every workout or how do you do that? ( excuses for my poor English haha) I don’t really know what works best lately I have been more mms mostly just so that I can get some closes with my ghp7 and my coc 3. I feel like when I just do lots of ccs reps with my 2.5 every time I grab my ghp7 or my coc 3 it feels really hard because I’m not used to working with anything that hard. Quote Link to post Share on other sites
SteinWillems1 18 Posted December 4, 2020 Author Share Posted December 4, 2020 23 minutes ago, Nuttgens said: I don’t really know what works best lately I have been more mms mostly just so that I can get some closes with my ghp7 and my coc 3. I feel like when I just do lots of ccs reps with my 2.5 every time I grab my ghp7 or my coc 3 it feels really hard because I’m not used to working with anything that hard. Yeah the difference between the 2.5 and 3 is quite big. Sometimes I cant close the 3 and another its getting better 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted December 5, 2020 Author Share Posted December 5, 2020 Today's full body workout Zercher squats Warmups 40 kg 10 reps 60 kg 10 reps Worksets 80 kg 5x5 reps Trx rows 10 reps 10 reps 10 reps Pushups 20 reps 20 reps 20 reps Close grip bench press 40 kg 12 reps 60 kg 12 reps 80 kg 8 reps Upright row 30 kg 12 reps 30 kg 12 reps 30 kg 12 reps 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted December 7, 2020 Author Share Posted December 7, 2020 Grip Hg 100 10 reps left and right Trainer 10 reps left and right Coc 1# 10 reps left and right Work sets Set 1 ccs Coc 2# 6 reps ccs left Coc 2# 4 reps ccs right Set 2 ccs Coc 2# 4 ccs reps left Coc 2.5# 3 ccs reps right Set 3 ccs Coc 2# 8 reps left Coc 2.5# 8 reps right Set 4 mms Coc 2# 6 reps left Coc 2.5# 8 reps right 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted January 19 Author Share Posted January 19 Hello everybody, I have been away from the forum due to some personal issues, I am back now and I am going to pick up the pace from here on. 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted January 21 Author Share Posted January 21 Todays workout wen't oke. I did lost some strenght. But I think it will be back pretty soon:) Hg 100 12 reps left and right Coc trainer 10 reps left and right Coc 1 8 reps right and left ccs Set1 Coc 2 3 ccs reps left Coc 2.5 3 ccs reps right Set2 Coc 2 3 ccs reps left Coc 2.5 3 ccs reps right Set 3 Coc 2 1 ccs rep left Coc 2.5 1 ccs rep right Set 4 Cox 2 1 ccs rep left Coc 2.5 1ccs rep right Set 5 Coc 2 1 ccs rep left Coc 2.5 1ccs rep right Set 6 Coc 2 1ccs rep left Coc 2.5 1ccs rep right 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted February 4 Author Share Posted February 4 Leg home training Zercher squat 100 kg 5x5 Lunges 3 sets each leg 20 reps with 20 kg dumbells 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted March 10 Author Share Posted March 10 Leg extension 95 kg 5x5 Chest press 100 kg 5x5 Lat pulldown 100 kg 5x5 10 minutes strenght circuit Lunges Pushups Bridge 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted March 12 Author Share Posted March 12 Zercher squats 5x5 reps 100 kg Weighted Lunges 3 sets 25 reps each leg Coc trainer 10 reps left and right Coc 1 10 reps left and right Coc 2 5x 10 reps left and right 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted March 13 Author Share Posted March 13 10 minutes rowing warming up Bench press first two sets warmup then 100 kg 6x5 reps Pushups 3x 20 reps Trx row 4 sets 15,12,10,8 reps Shoulder press 3 sets 50 kg 15,12, 10 reps Barbell curl 3 sets 37.5 kg 15, 12, 10 reps Skullcrushers same as barbell curls 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted March 16 Author Share Posted March 16 Chest press 100 kg 5x5 Lat pulldown 95 kg 5x5 Pushups 4x15 reps Side raise 4 sets 12-10-8-8 reps 1 Quote Link to post Share on other sites
SteinWillems1 18 Posted March 20 Author Share Posted March 20 Trained pinch today! Some warmup with the hub. Hub lift 17.5 kg 5 reps left and right Pony pinch Behind the back barbell wrist curl Warmup 20 kg 15 reps 60 kg 15 reps 80 kg 15 reps 80 kg 15 reps I have ordered the Rolling Thunder! I am really looking forward to training with it!! 1 Quote Link to post Share on other sites
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