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mikhael training log


mikhael
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Hi there.

I'm new here on the forum, and since all of my training are somehow connected with grip strength and endurance I decided to create a log that will make my grip training more consistent.

In short about me: 41 yo with wife and two kids. Stable work, mostly active. No feats of strength, sometime ago I was bending nails, nut is nothing compared with all of you here. In my trainings I use kettlebells in the vast majority. I'm following Pavel Tsastouline's Simple & Sinister plan, and currently I do regular swings with a 40 kg bell. When it comes to grip tool I have CoC's, a sledge hammer (7lbs), and an inch bar to hang. So, as you can see there almost nothing, but I do what I can with all I have.

That would be all for now. I hope you will enjoy reading my log and follow my journey to a stronger grip.

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Ok, first training notes. After completing 300 Push-ups I grabbed my CoC's and performed:

5 x 10 x 150lbs

1 x 50 x 100lbs

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Posted (edited)

4/25/22

Afternoon session.

In overall my training looked like this:

Warm-up, gripper 10 reps with 45kg (100lbs)

Then did few sets of One-Hand Pinch Holds with 16kg, and Two-Hands holds with 32kg.

Did few levers with 3kg Sledge Hammer, and at the end Rope Grip Hands.

Nothing special, but after completing the session a few goals came to my mind:

  1. One-Hand Pinch Hold 24kg;
  2. Rope Hang for 60 seconds;
  3. Close 200lbs gripper.

Now, let's go to work on improving my grip strength and endurance.

Edited by mikhael
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I'm wondering, how to best schedule grip trainings? Would you help in scheduling the best methods and practices you are following?

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Posted (edited)
1 hour ago, mikhael said:

I'm wondering, how to best schedule grip trainings? Would you help in scheduling the best methods and practices you are following?

There is no "best" routine you need to experiment with different things and figure out what works best for you.

Experiment with both your frequency and your volume and scale them up or down depending on your results/recovery.

I wouldn't go above 3 rep sets with grippers though.

I personally prefer singles but you have to figure out what works best for you.

Doing 5-10 rep sets like you have been doing so far is kind of a waste of time and won't give you good results.

Take it slow at first your tendons have to adapt to the grip work just because you are able to lift something doesn't mean it can't injure you.

Also recovery is SUPER IMPORTANT give yourself a good forearm/hand pump after your workout this will speed up your recovery and is great for injury prevention.

I personally use a very easy hand gripper and do 3 sets to failure and I use a sand bucket.

I put my hand in the bucket and keep digging until my fingers and the back of my hand are covered in sand.

I then proceed to open and close my hand it's kind of like pinch but in the opposite direction.

You can start out with a bucket of rice because that's a lot easier and then work your way up to the sand.

Edited by DevilErik
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1 hour ago, mikhael said:

I'm wondering, how to best schedule grip trainings? Would you help in scheduling the best methods and practices you are following?

Depends on your goals and how much time you can spend and most importantly what your body responds best to.

Grip training can be done once a month or it can be done every day for months. Completely depends on the individual.

If you're a beginner I would recommend three days a week to start with. Doing a little bit of everything. Starting with the exercise your main focus is on. If you don't have one exercise you have main focus on then it doesn't matter which one you start with or what type of volume you do in each exercise.

When you start with the workout put your main focus on the primary exercise and do the others a accessory work.

For example, if your main focus is grippers. Start doing your workout then do pinch and thick bar and don't overdo the two latter. Use a moderate amount and intensity on those.

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Thx @DevilErik and @Fist of Fury for answering my question. I'm not as novice as it looks but definitely inconsistent in my grip strength trainings. I know some of the stuff, have a few grippers, and even tried to bend nails some time ago. Nonetheless I take your advice and will set up a schedule and see how it will works.

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5/2/22

After completing Pull-ups and Push-ups I grabbed the grippers and perform the following:

10 reps with 100lbs

2 sets of 1 rep assisted close with 200lbs

2 sets of 5 reps with 150lbs

50 reps with 100lbs

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8 hours ago, mikhael said:

Thx @DevilErik and @Fist of Fury for answering my question. I'm not as novice as it looks but definitely inconsistent in my grip strength trainings. I know some of the stuff, have a few grippers, and even tried to bend nails some time ago. Nonetheless I take your advice and will set up a schedule and see how it will works.

i've been a member here  since 2019 I think... Really this past year I've found what works for me. I was initially doing WAY too much.  How I never got  bad tendonitis from the volume I dont know, but my lifts where inconsistent.   Now I've found something thats working..... 

I'm also doing Simple and Sinister...  It, in my opinion goes great with grip... Its a great way to warm up the CNS to do some grip training at the end... Plus still getting in a full body workout.   You sound more or less like you where coming from the same exact place as me. 

Since you have  a sledge and grippers, I suggest not buying anything other than a pinch block. But another great thing is David Hornes Wrist Developer... I'm far from being an expert on grip, but everyone should have one of those in my opinion.   

I recommend,  looking up sledge hammer levering exercises, weighted hangs and just using the grippers for now..  Use what you have and go for higher reps... Start out doing these twice week... Then bump it up to three when/if you can. But remember less is more.  My progress w/ grippers was so slow because of all the other crap I was doing... I dialed everything in and now i'm making good progress. 

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18 hours ago, Blacksmith513 said:

I'm also doing Simple and Sinister... 

I also follow S&S, but since my right wrist injury I cannot perform TGU, thus I do Tactical Get ups. I've been following S&S about a year now, and along the way I completed Simple standards with Swings, and currently working with 44kg bell. I practice S&S 3 times a week, and since the plan is directly correlated with StrongFirst, I'm a member of the SF forum since 2015. 

I agree with you that Swings are great when it comes to grip strength and endurance development, and the idea "less is more", that is why I do not want to do too much with my grip, but use what I can whit what I have.

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5/3/22

Grippers.

Warm-up

10x 100lbs

Main

2 sets of 1 rep with 200lbs - closed😄 (a small victory)

2 sets of 10 reps with 150lbs

Cool down

1 set of 50 reps with 100lbs

 

And these are my grippers

grippers.thumb.jpg.273eb6c0b6f726eb483f0cd7fefc2146.jpg

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From my last training session:

  • Eagle Claws, 10x 

  • 5 Fingertip Push-ups, 3,3,4 

  • Gripper, 3/1 @200lbs 

  • Gripper, 5/3 @150lbs 

  • Pinch Grip, 5/3sec @35lbs 

  • Sldg Hammer Levers 

  • Fat Grip Hangs, 20sec/3 

  • Gripper, 30/1 @100lbs 

It worked well, but I'm trying to figure out the best (for me) approach.

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Apart from my grip trainings I decided to share with you my other activities during the day. Thus, below I present you what I did so far today.

# Time: Zero-Dark-Thirty, 0340 LT  

BODYWEIGHT 

  • Push-up Ladders, 4x [2,20,2] # read: start from 2 reps, peak at 20, step 2 reps 

Between ladders 

  • Sit-up, 50x # after 1st ladder 

  • Leg Raises, 50x # after 2nd ladder 

  • Side Bend, 20@32kg # per side after 3rd ladder 

 

Session duration: 45 mikes 

Total Push-ups performed in this session: 440 

Total Pull-up/Chin-up performed in this session: 0 

--------------------------------------------------- 

# Time: 0705 LT 

WEIGHTLIFTING 

PTTP Deadlift 

Cycle 3, Week 1, Session 2 

  • Warm-up 

    • Deadlift, 10@264lbs 

  • Main 

    • Deadlift, 5@319, 5@286 lbs # resting 5 mikes between sets 

    • One-Arm Cable Lateral Raise, 5/2 @2 blocks 

    • Barbell Curls, 5/2 @93lbs 

  • Wrapped up with 

    • HLR, 5/2 

    • Windshield Wipers, 5/2 # turn left and right counted as one rep 

    • Dragon Flag Negatives, 5/2 

 

Session duration: 34 mikes 

Total Push-ups performed in this session: 0 

Total Pull-up/Chin-up performed in this session: 0 

--------------------------------------------------- 

# Time: 1045 LT 

BODYWEIGHT 

  • Push-up Ladder, [2,20,2] 

Rest 3 mikes 

  • Pull-up Straight Set, 5/5 

Rest 3 mikes 

  • Push-up Ladder, [2,20,2] 

Rest 3 mikes 

  • Pull-up Straight Set, 5/5 

Rest 3 mikes 

  • Push-up Ladder, [2,20,2] 

Rest 3 mikes 

  • Chin-up Straight Set, 6/5 

 

Session duration: 54 mikes 

Total Push-ups performed: 330 

Total Pull-up/Chin-up performed: 80 

--------------------------------------------------- 

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5/10/22 - Update

Final Report  

"316" Commitment Day 61.  

Number of Push-ups performed today: 770 

Number of Pull-ups performed today: 80 

 

Edited by mikhael
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5/11/22

# Time: Zero-Dark-Thirty, 0350 LT  

BODYWEIGHT 

  • Push-up 10 reps every 45 seconds for 40 sets 

Then 

  • Sit-up, 50x  

  • Side Bend, 2x 20@32kg  

  • Frog Kicks, 10x  

  • Leg Raises, 20x 

  • Flutter Kicks, 4CT, 20x 

 

Session duration: 45 mikes 

Total Push-ups performed in this session: 400 

Total Pull-up/Chin-up performed in this session: 0 

--------------------------------------------------- 

# Time: 0640 LT 

WEIGHTLIFTING 

PTTP Deadlift 

Cycle 3, Week 1, Session 3 

  • Warm-up 

    • Deadlift, 5@220lbs 

  • Main 

    • Deadlift, 5@330, 5@297 lbs # resting 5 mikes between sets 

    • One-Arm Cable Lateral Raise, 5/2 @2 blocks 

    • Barbell Curls, 5/2 @88lbs 

    Then 

    Barbell Culrs, 4/10 @70lbs every 30 seconds 

  • Wrapped up with 

    • HLR, 5/2 

    • Windshield Wipers, 5/2 # turn left and right counted as one rep 

    • Dragon Flag Negatives, 5/2 

  • Grip 

    • Pinch Holds, 4 seconds x5 per hand with 44lbs plate 

 

Session duration: 36 mikes 

Total Push-ups performed in this session: 0 

Total Pull-up/Chin-up performed in this session: 0 

--------------------------------------------------- 

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5/12/22

# Time: 0900 LT
TAC S&S (Light)
    • PGBSQ, 5@16 with 5 BC for each rep 
    • GBSQ, 5/3 @40
    • 1A Swing, 10/10 @32
    • TGU, 1/2 @16
Wrapped up with
Grip Strength practice

Grippers
    • 1/3 @200lbs
    • 5/3 @150lbs
    • 30/1 @100lbs 

AFTER ACTION REPORT
The last rep of yesterday's DL was not as correct as it should be thus today I feel a little discomfort in the back. So decided to go light with Swings and grabbed @32. Swings healed the issue, WHE? Also instead of regular Tactical Get Up did TGU with @16, more like remember how to do it and see if my wrists will handle the job. I don't remember when was the last time when I did TGU. 

Session duration: 40 mikes
---------------------------------------------------
 

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5/13/22

 

# Time: Zero-Dark-Thirty, 0415 LT
BODYWEIGHT
    ▪ Push-up, 10 reps every 45 sefor 25 sets
GRIP 
    ▪ Sldg Hammer Levers 
 
Session duration: 30 mikes
Total Push-ups performed in this session: 250
Total Pull-up/Chin-up performed in this session: 0
---------------------------------------------------
# Time: 0750 LT
BODYWEIGHT
    ▪ Push-up, 10 reps every 40 sefor 25 sets
    ▪ Pull-up Straight Set, 6/5
GRIP
    ▪ Grip Hang, 2x 40 seconds 
 
Session duration: 30 mikes
Total Push-ups performed in this session: 250
Total Pull-up/Chin-up performed in this session: 30
---------------------------------------------------
 
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5/13/22 - Update

# Time: 1420 LT
BODYWEIGHT
    ▪ Push-up, 10 reps every 40 seconds for set 25 sets
    ▪ Pull-up Straight Set, 6/5
 
AFTER ACTION REPORT 
Session duration: 27 mikes
Total Push-ups performed: 250
Total Pull-up/Chin-up performed: 30
---------------------------------------------------
 
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5/13/22- Update 

 

# Time: 1820 LT
BODYWEIGHT
    ▪ Pull-up Ladder, (1,2,3,4,5,6)
    ▪ Weighted Pistol, 1/2 @53lbs
    ▪ Chin-up Ladder, (1,2,3,4,5,6)
    ▪ Weighted Pistol, 1/2 @53
    ▪ Grip Strength Practice
        ○ Grippers
            § 200 lbs, 1/3
            § 150 lbs, 5/5
            § 200 lbs, 1/2
            § 150 lbs, 5/5
            § 200 lbs, 1/1
            § 100 lbs, 50x, 40x
    ▪ ABS
        ○ HLR, 5/5
    ▪ Stretching 
 
AFTER ACTION REPORT 
Session duration: 35 mikes
Total Push-ups performed: 0
Total Pull-up/Chin-up performed: 42
---------------------------------------------------
________________________________
FINAL REPORT 
"316" Commitment Day 64. 
Number of Push-ups performed today: 750 
Number of Pull-ups performed today: 102
 
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5/14/22

 

# Time: Zero-Dark-Thirty, 0355 LT 

BODYWEIGHT

    ▪ Push-up, 2x (2,4,6)

    ▪ Push-up Ladders, 10x (2,4,6,8,10)

    # Rest between sets 10,10,15,20 seconds

    # Rest between ladders 2 mikes

GRIP

    ▪ Sldg Hammer

 

AFTER ACTION REPORT

Session duration: 48 mikes

Total Push-ups performed in this session: 324

Total Pull-up/Chin-up performed in this session: 0

---------------------------------------------------

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5/16/22

# Time: Zero-Dark-Thirty, 0340 LT

TAC S&S 

  • Halo, 5L-5R @16
  • PGBSQ + BC, 1/2 + 5 BC @32
  • GBSQ, 5/2 @40
  • 1A Swing, 10/10 @40
  • TacGU, 2/5 @40

 

AFTER ACTION REPORT 

Session duration: 38 mikes 

---------------------------------------------------

# Time: 1105 LT  

BODYWEIGHT 

Warm-up 

  • Push-up Ladders, 2x (2,4,6) 

Main 

  • Power Push-up, 10 reps OTM x10 

  • Pull-up, 5/5 

  • Chin-up, 6/5 

  • Pull-up, 5/4 

  • Chin-up, 6/4 

  • Pull-up, 5/3 

  • Chin-up, 6/3 

  • Pull-up, 5/2 

  • Chin-up, 6/2 

  • Pull-up, 3/1 # fast pull, hold 3 sec, slow down 

  • Chin-up, 3/1 # fast pull, hold 3 sec, slow down 

  • Push-up, 10 reps every 40 seconds x10 

 

AFTER ACTION REPORT  

I can't remember when was the last time I did as many Pull-ups/Chin-ups within single session …. NEVER. Moreover, it wasn't such hard as it might looks. Now, the question is what was the reason of such improvement? Worth on mentioning, I kept rests between sets in range 60-80 seconds. 

 

Session duration: 58 mikes 

Total Push-ups performed in this session: 224 

Total Pull-up/Chin-up performed in this session: 160 

---------------------------------------------------

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