Grip Mania

[SuperShredder]

Hey guys ,figured id start posting my grip workouts. I also workout with weights 3x a week but ill just be posting grip mainly.By the way ,ive been grip training for 2 weeks ,got my CoC#1 last friday(cant close it),and im 5'7 140lbs and 18 years old.

Also id like bigger forearms as well.

anways heres todays workout.....

11/9

reverse barbell curl-

45lbs x10

2x10@ 40lbs

plate pinch-

2 10s- 30sec - easy

3 10s- fail - got it for 7sec last time but diet/rest sucked big time the past few days

plier hold-

50lbs - 10seconds

barbell wrist curls-

3x10@ 55lbs

thats it. Yesterday i did 8 attemps and two negatives with #1.

[SuperShredder]

11/10

#1-

3 attempts - getting closer

2 negatives

Also did my shoulder workout today.

[cjcocn]

Good start SuperShredder.

You'll be closing the #1 in no time, so you many want to think about getting at least a #2, and maybe a #3 or a BB Super Master (SM) as well.

Strengthening your thumb pad will greatly increase your pinch, crush, and any thickbar work that you get into, so you may want to get a pony clamp or a TTK to train your thumbs with (think of your grip as two sided, your fingers on one side and your thumb on the other - you need a strong thumb to really put the squeeze on).

You may have done this already, but if you haven't - check out the other logs on here for some ideas, and check out the gallery for pics and vids of equipment .... there is a ton of info on here.

Good luck and enjoy

Chris

[SuperShredder]

hey bro, i was acualy going to order a #2 as soon as i get some money.

Im not sure was a TTK or a pony clamp is so maybe ill do a search on it,and i think your right my thumb section needs to be strengthend. I figure since im new with these gripper right now all i need is some practice with my #1 and ill close it.

Id like to focus on closing some of these grips, but i also dont want to neglect my other grip factors (pinch,holding) so heres how i think ill do

my routine:

monday/wed/thurs-COC gripping, low volume

tuesday - COC high volume,little bit of forearm work

saterday- static hold,pinch,plier hold(maybe),COC attemp (maybe)

something like that you know, probably do more wrist curls throughout the week when i want to as well. Id like to do strap holds but i cant yet until i can close this gripper,then i will.

anyways heres my coc workout for today

11/11

#1-

2 attemps - even closer! less than a pencils width, and my left had got alot closer than before as well

negatives-

2 sets with 10sec hold

I think one weakness of my with these is my small hands.

[SuperShredder]

11/12

reverse curls-

2x10@50lbs

wrist curls-

2x10@60lbs

Did this at the end of my bench workout. I need to get some dumbells.

[SuperShredder]

11/15

#1-

3 attemps - almost closed,about 2 pennies width left,maybe a little less

2 negatives

* did this earlier in the day

then at night......

static holds (barbell dbl overhand)-

120lbs - 0:20 - warmup

185lbs - 0:15 - easy

220lbs - 0:25 - almost failure but its all the weight i have for now:)so i wanna eventualy work up too 1 or 2 mins wiht it

plate pinch-

two 10s - 0:40 ® 0:33 (L) - not failure, but close with the left hand

* i need some Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.in chalk for these cause the plates are slippery!

wrist curls-

70x8

70x8

reverse curl-

55x10 - pretty sure this is a PR,kinda tough but felt good.

I bought a cheap store gripper earlier so i could do strap holds. I did some holds with 1 1/4lbs and 2.5lbs for 15 sec each,both easy,need to make a strap though.

[dannyboy]

with such a great name like super shredder you need an equally cool AV.

those #1 closes are very close, have some patience and in a year from now you WILL close the #3 as long as you keep up your workouts. i think the only thing that makes us have stronger hands than regular ppl is the fact that we workout x amount of days per week with grip tools. im pretty sure the average person can close the #3 in time once they are CONSISTENT.

so keep at it and good luck

[SuperShredder]

thanks bro,hope to close the #1 soon and move on to #2.

11/19

reverse curls-

3 x10 @ 50lbs - huge pump

wrist curls-

3 x 8 @ 70

*both of these were done at the end of my workout today

hour later....

#1-

attempt + 20 sec negative

[zpf]

Keep at it and the number one will be yours. Once you have got it closed you will have the edge on it!!!

[dannyboy]

thanks bro,hope to close the #1 soon and move on to #2.

11/19

reverse curls-

3 x10 @ 50lbs - huge pump

wrist curls-

3 x 8 @ 70

*both of these were done at the end of my workout today

hour later....

#1-

attempt + 20 sec negative

←

you know what though, i see that you tried your #1 after your forearm workout.

do your #1 attempt before you do your forearm work.

i did forearms the other day and my grip work sucked for the next couple days, i couldnt imagine doing grip one hr after.

Edited November 20, 2004 by dannyboy

[SuperShredder]

zpf-thanks

dannyboy- yeah your probably right. today i did it first but still couldnt close it

I been thinking and made a sort of new routine

check it out...

day 1 - COC/crush day (#1 attemps,negatives,strapholds,plier holds)

day 2 - static holds,plate pinches

day 3 - 1 attempt,1 negative w/ #1

....something like that ya know. No set days, just go by feel.

anyways, on to today

11/21 CoC/crush day

#1-

attempt

negative- 20 sec

attempt

negative - 10 sec

attempt + negative

*im haveing trouble closeing the very last few cm's

strap holds w/ cheap gripper-

2.5lbs - 0:10 - way easy

7.5lbs - 0:15 - pretty easy

11.5lbs - 0:12 - not failure, but pretty tough acualy

plier holds-

40lbs - 0:15 - easy

and thats about it.

[SuperShredder]

11/23

got bored and did some wrist curls for the hell of it

wrist curls-

70x12

80x8 - wow this was pretty hard but definitly a PR

[pdoire]

Here are some pony clamps I modified for thumb work.

You could use them for the ring and pinky too.

They are available at Home Depot $2-3 each.

http://www.gripboard.com/index.php?act=mod...album&album=181

[SuperShredder]

ohhhhyeah i know what those are, thats a good idea.

11/24 static hold/pinch

reverse curls SS w/ wrist curls

55x8 / 55x8

*warmup

#1-

attempt + 10 sec negative - very close to closing

1 handed barbell holds-

120xhalfway up and lost balance and plates almost came off

2 more sets of the above

*this really pissed me off, i have no clamps and couldnt find the right spot onthe bar to hold so it would always tip out of balance when i would get about halfway up. My grip definitly had no trouble cause it felt light.

dbl overhand barbell holds-

120 - 0:20

220 - 0:20

*tried to do two more sets but everytime i began to pick up the bar it would begin to roll out of my hand and end up on the end up my finger tips. flabbergastenpoopy! this bar definitly getting on my nerves today

plate pinch-

3 10s - left: stood half way up, right: stood up and held 2 sec

2 10s - left 0:30, right 0:30

3 10s - stood half way up on both hands

2 10s - 0:30 right/left

3 10s - about an inch off the ground

2 10s - 0:30 right/left

* k well the 2 10s sets were easy, 3 10s were hard,left hand is weaker than right also.

Hands/fingers and prettyjacked right in now in a good way. It was a good workout except for that Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.in bitch barbell.

[SuperShredder]

11/28

#1-

attempt + 10sec negative

negative - held fully closed and didnt let go till my hands gave out,hurt very much haha

2 sets of 8 half reps - for these i squeezed as far as possible for each "rep"

*ok hands were tired now. Ive been doing 1-4 attemps everyday with my #1 and getting closer, tomorow ill take a break though. Also having small hands makes these grippers a real bitch soemtimes.

reverse curls-

55x10

55x7.5

wrist curls-

75x10

very hungry during this workout so i cut it short so i could go eat.

Edited November 28, 2004 by SuperShredder

[itch85]

keep up the good work, you seem to be progressing nicely that #1 will be yours soon enough then you can get to work on the #2

[SuperShredder]

thanks alot man.

11/30

coc#1-

attempt - little closer than the last time

negative for 10 or 20 sec - not failure

attempt

2 sets of 5 half reps- closed it a bit more that parrallel and paused for 2-3 seconds each rep

1 no set per hand - not even close :p

Shulda held off on the grippers today since my hands were still sore but oh well. I did this earlier and my hands/forearms are already sore,so ill probably wait till friday until i try again.

[SuperShredder]

12/3

barbell static holds (dbl overhand grip)-

120lbs - 0:20 - warmup

205lbs - 0:50 - wow suprised myself here

220lbs - 0:35

*holding the weight for long times really worked my hands

plate pinch-

2 10s for 2 sets of 35seconds, hands to slipper and tired

reverse curl SS w/ wrist curl-

55x8 / 55x15

55x6 / 55x15

[SuperShredder]

Hey guys my computyer has been broke the past 2 weeks and im waiting for it to be fixed,right now im on my girlfrends computer.

didnt workout for a week but heres some highlights from last weeks worouts....

barbell dbl overhand grip holds - 205 lbs - 0:55

220 lbs - 0:35

platepinch - 3 10s for 14 seconds each hand

reverse curl - 2x10@55lbs

today i fooled around and did ..

wristcurls- 70x10,70x8,60x10,60x10,60x10,55x10,55x7,45x15

and 2 sets of 20 w/ the ab wheel.

hope my cpu gets fixed.