AdriaanRobert96 Posted February 18 Share Posted February 18 So this will be my official training log for my “road to coc #4” Welcome everyone! I’ll post both videos and training examples here. I’ll start off by letting those that don’t know where I am at.. Currently closed the #3.5 off video, and a close call on video recently.. about 3mm off. I also got a solid 7 reps with an average #3. After todays workout I still got the #3.5 down to 2-3mm and I decided to go back and build some more volume since I feel like my hands needs it. Volume work will be going on for atleast 2-3 months and the goal is to take my average #3 from 7 reps up to 10+ reps. Now you got a little insight, hope you’ll find this interesting. Here’s todays workout and my first workout on this log.. #1 Road to CoC #4 Warmup: Red Ironmind Bands: 2 sets x 10 reps. Captains of Crush #2: 1-2 sets x 8-10 reps. Captains of Crush #3 (160+ RGC): 1 set x 1 rep. Working sets: Captains of Crush #3.5: 2-4 sets x 1 rep. Cooldown: Captains of Crush #3 (160+ RGC): 4 sets x 1 rep. Captains of Crush #3 (Average): 1 set x 1 rep. Captains of Crush #2.5: 1 set x 10 reps. Accessory Work: Pinch Grip: 3 sets x 6 reps w/36kg. Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps w/ 20kg. Thanks for joining me today! 8 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted February 18 Share Posted February 18 26 minutes ago, AdriaanRobert96 said: So this will be my official training log for my “road to coc #4” Welcome everyone! I’ll post both videos and training examples here. I’ll start off by letting those that don’t know where I am at.. Currently closed the #3.5 off video, and a close call on video recently.. about 3mm off. I also got a solid 7 reps with an average #3. After todays workout I still got the #3.5 down to 2-3mm and I decided to go back and build some more volume since I feel like my hands needs it. Volume work will be going on for atleast 2-3 months and the goal is to take my average #3 from 7 reps up to 10+ reps. Now you got a little insight, hope you’ll find this interesting. Here’s todays workout and my first workout on this log.. #1 Road to CoC #4 Warmup: Red Ironmind Bands: 2 sets x 10 reps. Captains of Crush #2: 1-2 sets x 8-10 reps. Captains of Crush #3 (160+ RGC): 1 set x 1 rep. Working sets: Captains of Crush #3.5: 2-4 sets x 1 rep. Cooldown: Captains of Crush #3 (160+ RGC): 4 sets x 1 rep. Captains of Crush #3 (Average): 1 set x 1 rep. Captains of Crush #2.5: 1 set x 10 reps. Accessory Work: Pinch Grip: 3 sets x 6 reps w/36kg. Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps w/ 20kg. Thanks for joining me today! Good luck dude! I wilL be following this log and would love to see you get a close on a coc4. Also 7 reps on a #3 is awesome and 10 will be really impressive. I am doing a similar phase right now trying to get my reps on my ghp7 and my #3 up to about 7 or 8 reps. 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 18 Author Share Posted February 18 47 minutes ago, Nuttgens said: Good luck dude! I wilL be following this log and would love to see you get a close on a coc4. Also 7 reps on a #3 is awesome and 10 will be really impressive. I am doing a similar phase right now trying to get my reps on my ghp7 and my #3 up to about 7 or 8 reps. Aye thanks a lot pal! I hope that bringing the #3 to 10 reps will build an even better base for my #3.5 Also doing volume feels good with all that bloodflow, can’t be doing heavy work all the time Never tried a GHP7 but based on rating it’s pretty much a #3.. With that said, goodluck aswell and of course I got to ask how many reps can you get on both of them atm? 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted February 18 Share Posted February 18 (edited) I’m a huge fan of volume work my hands get beat up doing singles and max attempts. My ghp7 and coc 3 are both unrated but my 3 is harder than my 7 I can’t remember exactly but I think my best is 7 reps with the ghp7 and 5 with the coc3. I have a cobalt rated at 162 that I can do for a double and a 165 3.5 I can do for a single and a 168 grip genie 6 I can do for a single. i find everyone I can add reps to my 5-10 rep range grippers I am always stronger when I try to max out again. Edited February 18 by Nuttgens 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 19 Author Share Posted February 19 33 minutes ago, Nuttgens said: I’m a huge fan of volume work my hands get beat up doing singles and max attempts. My ghp7 and coc 3 are both unrated but my 3 is harder than my 7 I can’t remember exactly but I think my best is 7 reps with the ghp7 and 5 with the coc3. I have a cobalt rated at 162 that I can do for a double and a 165 3.5 I can do for a single and a 168 grip genie 6 I can do for a single. i find everyone I can add reps to my 5-10 rep range grippers I am always stronger when I try to max out again. Oh jeez, that’s really really good! Not sure what my #3.5 is rated at tbh, but definitely above 175 without a doubt, managed to close it once in two months and only 2-3 mm off the past 2 weeks. My hard #3 is undoubtedly above 160+ and I can close it decently easy, but my damn #3.5 ragdolls me As you say, volume does one good Small increases in reps on a gripper like #3 can help with high RGC goal grippers I am curious to see what 3 extra reps will do for my ability to close the #3.5 more often 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted February 19 Share Posted February 19 11 minutes ago, AdriaanRobert96 said: Oh jeez, that’s really really good! Not sure what my #3.5 is rated at tbh, but definitely above 175 without a doubt, managed to close it once in two months and only 2-3 mm off the past 2 weeks. My hard #3 is undoubtedly above 160+ and I can close it decently easy, but my damn #3.5 ragdolls me As you say, volume does one good Small increases in reps on a gripper like #3 can help with high RGC goal grippers I am curious to see what 3 extra reps will do for my ability to close the #3.5 more often Yeah good luck dude it definitely won’t make you weaker. 1 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 19 Author Share Posted February 19 8 hours ago, Nuttgens said: Yeah good luck dude it definitely won’t make you weaker. Definitely, thanks man and goodluck to you too 1 Quote Link to comment Share on other sites More sharing options...
Apneaa Posted February 19 Share Posted February 19 From what i saw of other persons closing the #4 with grippers as their main training, you could consider acquiring or diy'ing a choking system for the #4 when you will receive it. But whatever way you choose to acomplish that feat, best of luck and i hope everything goes right for you. 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 19 Author Share Posted February 19 Just now, Apneaa said: From what i saw of other persons closing the #4 with grippers as their main training, you could consider acquiring or diy'ing a choking system for the #4 when you will receive it. But whatever way you choose to acomplish that feat, best of luck and i hope everything goes right for you. Good point, I actually have thought of a choking system.. tried hose clamps but they were too much of a struggle I realized. Maybe I’ll try a washer choke, not sure yet:/ Really appreciate it, thanks for the support Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 25 Author Share Posted February 25 (edited) #2 Road to CoC #4 First Volume Workout in 2 months looked like this.. Warmup: Red Ironmind Bands: 2 sets x 10 reps. Captains of Crush #2: 1 sets x 10 reps Captains of Crush #2.5: 1 set x 3 reps Working sets: Average Captains of Crush #3: 1 set x 8 reps (wide set). Average Captains of Crush #3: 1 set x 5 reps (wide set). Cooldown: CCS Captains of Crush #2.5: 1 set x 10 reps CCS Captains of Crush #2.5: 1 set x 8 reps Accessory Work: Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps Note: Small note here.. I will be doing volume work for about 2 months, stick with me and let’s smash that #3.5 and then get that #4! Thanks for joining me today! Edited March 11 by AdriaanRobert96 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 26 Share Posted February 26 Nice grip workout 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 26 Author Share Posted February 26 3 hours ago, John Knowlton said: Nice grip workout The forearm pump was out of this world 1 Quote Link to comment Share on other sites More sharing options...
studman123 Posted February 27 Share Posted February 27 On 2/26/2023 at 12:52 PM, AdriaanRobert96 said: The forearm pump was out of this world Quick question. How important is a thorough warm up before doing your working sets? Im aware the 2 must be super easy for you but Does doing 10 + reps for warm ups fatigue you out? 2 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted February 27 Author Share Posted February 27 3 hours ago, studman123 said: Quick question. How important is a thorough warm up before doing your working sets? Im aware the 2 must be super easy for you but Does doing 10 + reps for warm ups fatigue you out? I’d say it really depends on each person, some people warm up a lot while some warm up just a little. I personally figured it out on the go, before I used to do 2 sets of 10 with the #2 and while I was more warmed up I also lost power in my bigger closes. Just make sure you get the “clicks” out of your hands and fingers before attempting bigger grippers. Use a lighter gripper and some finger extension bands 2 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted March 11 Author Share Posted March 11 #3 Road to CoC #4 Thoughts: I felt very tired and sluggish this workout so I changed it up a bit. Warmup: Red Ironmind Bands: 2 sets x 10 reps. Captains of Crush #2: 1 sets x 12 reps Captains of Crush #2.5: 1 set x 3 reps Working sets: Captains of Crush #3 (160+ RGC): 1 set x 3 wide set closes Average Captains of Crush #3: 1 set x 5 reps (wide set). Cooldown: CCS (Heavy) Captains of Crush #2.5: 1 set x 8 reps CCS (Lighter) Captains of Crush #2.5: 1 set x 11 reps Accessory Work: Fat Gripz Extreme Wrist Curls: 5 sets x 25 reps Pinch Wrist Curls w/Band as resistance: 5 sets x 15 reps Note: The Pinch Wrist Curls are doing something crazy for my crushing grip, every time I do them I always come back stronger the next session! Thanks for joining me today, forearm pump was mind blowing! 3 Quote Link to comment Share on other sites More sharing options...
Jared P Posted March 11 Share Posted March 11 Awesome, rooting for you! Are you considering certing on the CoC 3? 1 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted March 11 Author Share Posted March 11 9 minutes ago, Jared P said: Awesome, rooting for you! Are you considering certing on the CoC 3? Very kind of you pal, thank you very much! Honestly not at the moment, reason being that it’s not that important for me right now. I am working on the #3.5 right now which I managed to close once or twice off camera and almost once on video. Doing a higher volume run now to add to my overall forearm mass and recovery aswell. Goal is to CCS (certify) on the #3.5 since the #3 is honestly a tad easy and uninspiring atm(not meaning to sound arrogant). What I mean is that I can close my heavy 160+ rgc atleast 3-5 times from a wide set on a better day so I am 99% certain that a #3 cert is no issue. I am just too focused in on the #3.5 atm 1 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted March 12 Share Posted March 12 9 hours ago, AdriaanRobert96 said: Very kind of you pal, thank you very much! Honestly not at the moment, reason being that it’s not that important for me right now. I am working on the #3.5 right now which I managed to close once or twice off camera and almost once on video. Doing a higher volume run now to add to my overall forearm mass and recovery aswell. Goal is to CCS (certify) on the #3.5 since the #3 is honestly a tad easy and uninspiring atm(not meaning to sound arrogant). What I mean is that I can close my heavy 160+ rgc atleast 3-5 times from a wide set on a better day so I am 99% certain that a #3 cert is no issue. I am just too focused in on the #3.5 atm If you go for the #3 cert then you get another #3 to train with, since you get it to keep it. You could literally just use the cert as part of your training too, if it's as easy as you say then it wouldn't hinder your progress towards the #3.5 cert. 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted March 12 Author Share Posted March 12 1 hour ago, EmilBB said: If you go for the #3 cert then you get another #3 to train with, since you get it to keep it. You could literally just use the cert as part of your training too, if it's as easy as you say then it wouldn't hinder your progress towards the #3.5 cert. One could see it that way for sure Although I am not even sure how I should go about it, any links or advice is welcome. Thanks Quote Link to comment Share on other sites More sharing options...
EmilBB Posted March 12 Share Posted March 12 (edited) 23 minutes ago, AdriaanRobert96 said: One could see it that way for sure Although I am not even sure how I should go about it, any links or advice is welcome. Thanks All the info you need is here: https://ironmind.com/product-info/certification/captains-of-crush/rules-for-closing-certification/ Edited March 12 by EmilBB 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted March 12 Author Share Posted March 12 4 hours ago, EmilBB said: All the info you need is here: https://ironmind.com/product-info/certification/captains-of-crush/rules-for-closing-certification/ Thanks, will definitely take a look when I feel a lil better I think I have a cold, probably clears tomorrow or the day after… I got a decent immune system 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted March 18 Author Share Posted March 18 (edited) #4 Road to CoC #4 Thoughts: Today was one of those “I wanna throw my gripper through the fucking wall” days.. My last two workouts were not good at all hence me getting sick for a week or so, what can you do? Warmup: Red Ironmind Bands: 2 sets x 10 reps. Captains of Crush #2: 1 sets x 10 Working sets: Average Captains of Crush #3: 1 set x 5 reps (wide set). CCS Average Captains of Crush #3: 1 x 3 closes. Cooldown: CCS (Heavy) Captains of Crush #2.5: 1 set x 5 reps CCS (Lighter) Captains of Crush #2.5: 1 set x 8 reps Accessory Work: 45mm Pinch: Built up to 40kg for 2 reps, then 3 sets at 80% of that for 6 reps. Note: As you can see, everything was just as low as it can go and no reps were hit as it should’ve happened. I’ll get em next time Thanks for joining me today and feel free to try this aswell! Edited March 18 by AdriaanRobert96 6 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted Saturday at 07:59 PM Author Share Posted Saturday at 07:59 PM (edited) #5 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: I’ve been a little sick for the past week so I thought today would be a bad gripper day, hence the extra warmup sets. With that said somehow I always get PRs on the “bad” days I’ll write the “PRs” in NOTES at the end of the workout! Warmup: Red Ironmind Bands: 1 set x 10 reps. Captains of Crush #1: 1 set x 10 reps Captains of Crush #2: 1 sets x 6 reps WS (Heavy) Captains of Crush #2.5: 1 set x 3 reps. Working sets: CSS Average Captains of Crush #3: 1 set x 5 reps CSS Captains of Crush #3 (160+ RGC): 1 set x 2 rep. WS Average Captains of Crush #3: 1 set x 5 reps Cooldown: CCS (Heavy) Captains of Crush #2.5: 1 set x 5 reps WS (Heavy) Captains of Crush #2.5: 1 set x 5 reps Accessory Work: 45mm Pinch: 3 sets of 6 reps Note: So the PRs where as follows: CCS Average Captains of Crush #3 went from 2 reps to 5 reps. CSS Captains of Crush #3 (160+ RGC) went from 0 reps to 2 reps, also I never tried to CCS it to be fair but nontheless it’s 2 PRs that add up Thanks for joining me today and feel free to try this aswell! Edited Saturday at 08:49 PM by AdriaanRobert96 3 Quote Link to comment Share on other sites More sharing options...
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