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Grip Train Log


burkhardmacht

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training on 28.3.04:

right:

3xRB130 (3x)

2x2# (2x)

1x3# (10mm!)

2xRb240 (0x !!! :cry:cry:cry )

3x2# (3x)

left:

3xRB130 (3x)

2x2# (2x)

1x3# :whacked

2xRb240

3x2# (0x :cry )

What a bad day on this Sunday - on Monday I had my final examinations of the universitiy (finished successfully :inno but had hardly a nervous breakdown on Sunday :whacked:D . My hands where strong like cooked spaghetti!)

No training on Wednesday because I felt really ill but tomorrow I will have a try!

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right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240 (~10mm)

6x2# (0x :( )

3xRB130 (3x, no set)

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Burki, I haven't even closed my RB210 or RB240N yet. I didn't know those RB handles were capable of touching! Good job with the 240.

If you have a break from school now, are you going to add more variety/volume?

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hot-water-warm-up (HWWU)

right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240 (5mm! :rock )

6x2# (2x - slowly I'm getting better again...)

3xRB130 (3x no set)

Hi odin! I'll not add more volume to my crush training in the next time because of two reasons: 1. simple training makes progress more visible than too many exercises and 2. I do not want to overtrain - I've done that several times - not only with crush training.... .

Because I've got a lot of time this year I'll write down all my grip training here. That means I'll add my pinch- and thickbar-log but the progress in crush training will still be the main goal!

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Pinch grip block (PGB, 8,8cm wide, wooden; onehanded, both hands trained):

1x20kg

10x25kg

TTK (with left and right hand at the same time, palms faced up):

10x8,5kg

10x8,5kg

7x8,5kg

Rolling Thunder (RT)

1x60kg (only righthanded, left: like welded on the floor :blush - I've not trained with the RT for ~4 weeks now...)

wrist curls (with barbell):

12x30kg

12x40kg

12x50kg

12x60kg

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HWWU

right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240 (8mm)

6x2# (4x)

3x RB130 (3x, no set)

both hands: rubber band extensions (with two middle rubber bands 3 sets until fatigue)

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10.4.04

right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3x RB130 (3x)

2x2# (2x)

6xRB240

6x2# (4x)

3xRB130 (3x, no set)

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11.4.04

right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240

6x2# (4x :angry: - I'll be better on Wednesday!!)

3xRB130 (3x, no set)

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PGB:

right:

1x20kg (1x)

1x25kg (1x)

2x27,5kg (2x)

1x30kg

3x28,75kg (2x)

3x25kg (3x)

left:

1x20kg (1x)

1x25kg (1x)

2x27,5kg (1x)

1x30kg

3x28,75kg

3x25kg (3x)

TTK:

8x10kg

8x10kg

6x10kg

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HWWU

right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3xRB130 (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240

6x2# (2x, :unsure - perhaps too many chin ups yesterday???)

3xRB130 (3x, no set)

wristcurls:

12x30kg

12x40kg

12x50kg

12x60kg

7x70kg

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right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

2x2# (2x)

left:

3xRB130 (2x)

2x2# (2x)

6xRB240

2x2# (0x! - perhaps overtrained - all my knuckles in the hand are very painful - I'll stop gripper training until Wednesday - perhaps I'll get stronger while doing nothing:D !)

TTK (bothhanded)

8x10kg

8x10kg

8x10kg

Giant Snowball

5min

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TTK (bothhanded)

10x10kg

10x10kg

10x10kg

8x10kg

8x10kg

8x10kg

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Good log Burkhard!

How would your rate ýour RB240 against your #3?

Can you measure it on a bathroom scale?

Did you tested yourself with the credit card rule?

I did, and boy it sucks (7 1/2")!

If you didn't and you want to certify you perhaps should test this sometimes too.

You might start doing negs with a gripper above your

goal gripper but not with the #4. I would recommend a BB Elite.

Gruss,

Frank

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right:

3xRB130 (3x)

2x2# (2x)

6xRB240 (6x)

6x2# (6x)

3x1# (3x, no set, oops, that was harder than the RB130!)

left:

3xRB130 (3x)

2x2# (2x)

6xRB240 (4mm! :rock)

6x2# (6x! :cool, now it's time to train with the 3# instead of the RB240 - the left hand catched up a little )

3x1# (3x, no set)

After my crush training stop I recognized that I'm doing too much crush work - the training felt easy today. Three times crush per week is too much for me (perhaps). That's the reason why I cancel my crush training on Friday. Another reason for that decision: I'll do more pinch and thickbar training.

training-programm:

Mon: pinch+thickbar

Wed: crush

Fri: thickbar+pinch

Sun: crush+extensor work

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Guest gripmaster316

Be careful Burki, too much pinch and thick bar can ruin your crush. If your goal is to close #3 then just do grippers.

Edited by gripmaster316
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Hey, that's exactly my schedule :mosher

I think it's good that you have one day rest between thick bar and

gripper training.

I observed and heard this from other griboard members too

that RT and gripper training may interfere.

Keep training hard.

Good luck!

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Hi gripmaster316!

I'll try this programm until my progress is not good enough. I hope it's not too much - I'll keep the volume very low - perhaps that's the key!

Hi Frank!

I think this programm is " best of" - hope we go beserk with it! :whacked

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Hi gripmaster316:

The "problem" is that the 3#-close is not my only goal but the most important! I prepare for a grip contest in October '04 which includes crush, thickbar and pinch!

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wristcurls (after my deadlift routine):

12x30kg

12x40kg

12x50kg

12x60kg

10x70kg

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training-programm:

Mon: pinch+thickbar

Wed: crush

Fri: thickbar+pinch

Sun: crush+extensor work

I forgot to mention:

Mon is forearm-day as well!

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Thickbar

RT:

right:

4x60kg (3x)

left:

4x60kg (0x!)

Apollons Axle (Holds):

1x55kg

1x95kg

3x115kg

5x95kg

Pinch

PGB:

right:

1x20kg (1x)

1x25kg (1x)

1x27,5 (1x)

6x25kg (6x)

left:

1x20kg (1x)

1x25kg (1x)

1x27,5kg

6x25kg (6x)

TTK:

10x10kg

10x10kg

10x10kg

All pinch- and thickbar attempts are jugded as successful if the weight leaves the floor - even a few centimeters!

The RT attempts are written down like this: 4x60kg (3x): means that I've tried 4 singles but lifted the weight only three times with my right hand - the last (4.)single was done too but not mentioned because the left hand was used as support! This support by the other hand is always done while the RT training if the trained hand can't lift the weight!

Apollons Axle-Holds take each ~ 10 sec - if I can hold the weight longer I'll add weight!

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wristcurls (after my deadlift routine):

10x70kg

Nice wrist curls Burki, you should be pretty close to getting 91 kg/200 lbs for a single.

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wristcurls (after my deadlift routine):

10x70kg

Nice wrist curls Burki, you should be pretty close to getting 91 kg/200 lbs for a single.

Yup, slowly the weight goes up - on Monday I'll try 80kg for reps! :rock

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HWWU

crush

right:

3xRB130 (3x)

2x2# (2x)

4x3# (4mm :cool )

6x2# (6x)

3x1# (3x, no set)

left:

3xRB130 (3x)

2x2# (2x)

4x3# (nearly nothing happened with a set to ~20mm - best squeeze to ~18mm)

6x2# (4x)

3x1# (3x, no set)

extensors

rubberband extensions:

30x2 (two middle rubberbands)

30x2

I think it was a good idea to cancel the crush training on Friday - I felt very enthusiastic and fresh today!

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