mwinsl01 Posted April 27, 2006 Share Posted April 27, 2006 Hi guys, I will try to post once a week. My program is centered around the 20 rep squat routine. So on Sunday's I do my main workout and do a grip routine on tuesdays or wednesdays. I think that I need to switch to two days for grip training but the blood and guts routine kills me for a couple of days. I changed my training style a few months ago, so I dropped my weights on a alot of exercises and corrected my form. I developed my routines from using stuart mcrobert's information from brawn, beyond brawn, and insiders tell all about exercise technique. For my routine I try to add 5 lbs each Sunday. Here is my current progress. Sunday 20r x1 115lbs squat 10r x1 146lbs stiff leg squats 7r x 2 180lbs bench 10r x 2 130lbs long bar cable rows 8 r x 2 110 lbs seated shoulder press 17r x 53 lbs neck flexions - weight in front 17 r x 28 lbs neck extensions weight plates on forehead tuesday or wednesday stability ball crunches 13 reps hg 100 x 10 hg 150 x 10 hg 150 x 8 inverted hg 200 x 10 2 sets ivanko super gripper- 1 set of 1,3,6 settings lever lift 3 lbs front and back timed holds 35 inch handle pinch 2 25's 5 sec weight plate wrist curl 21.8 lbs 7 reps each hand I am trying different things for my grip like doing inverted grippers and using weight collar holders for thumb work because I am having trouble increasing my pinch grip and gripper strength. Any suggestions? mike Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted April 30, 2006 Author Share Posted April 30, 2006 thursday hg 100 x 10 hg 150 x 10 hg 200 x 7 inverted hg 150 x 8 wrist roll 2in 75 x 2 Sunday april 30 20r x1 120 lbs squat 10r x1 152 lbs stiff leg squats 7r x 2 180lbs bench 10r x 2 130lbs long bar cable rows 8 r x 2 112.5 lbs seated shoulder press 17r x 53 lbs neck flexions - weight in front 17 r x 30 lbs neck extensions weight plates on forehead mike Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted May 10, 2006 Author Share Posted May 10, 2006 tuesday may 2 hg 100 x 10 hg 150 x 10 hg 200 x 7 x 3 inverted hg 150 x 10 lever lift static hold 3 lbs front + back 35'' handle thumb pinch 2 static holds with barbell holder weight plate wrist curl 21 pounds x 5, 25 lb two hand for 10 reps slow crunches on ball x 16 may 5 hg 100 x 10 hg 150 x 10 hg 200 x 7 x 4 inverted hg 150 x 10 x 10 ivanko super gripper 1,3,6 - 3 reps 1,3, setting 1 rep each lever lift 6.25 lb 2 reps 35'' handle weight plate wrist curl 25 lb two hand for 10 reps slow weight plate curl 25 lb x 1 each hand I recently switched to two hand weight plate wrist curls because of the stress put on my wrists. may 7 20r x1 125 lbs squat 10r x1 160 lbs stiff leg squats 7r x 2 182.5 lbs bench 10r x 2 130lbs long bar cable rows 8 r x 2 115 lbs seated shoulder press 19 r x 53 lbs neck flexions - weight in front on head harness 17 r x 30 lbs neck extensions weight plates on forehead may 9 hg 100 x 10 hg 150 x 10 hg 200 x 9- r 7- L , 5 LR inverted hg 150 x 10 ivanko super gripper 1,3,7 negatives 2 each hand, easy lever lift 7 lb 2 reps 35'' handle softball pinch- 40 lbs 4 sec x 2 sets weight plate wrist curl 30 lb two hand for 10 reps slow Over the last few weeks, I have been trying to add more volume. I have started using an inverted set of grippers, and increased my sets and training days. For a while I was doing one day a week. I am trying to do two or three days a week. I like doing negatives on the super gripper, so I will start moving up my negative weight. I am trying two hand weight plate wrist curls because I find that it puts less stress on my wrists. For a long time I have done pinch grips, and other hand training without using chalk. Does chalk really make a difference when it comes to how much weight you can pinch grip? Because I am able to do 2 25 lb plates without chalk. thanks Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted May 15, 2006 Author Share Posted May 15, 2006 may 11 hg 100 x 10 hg 150 x 10 hg 200 x L -10, R - 11 inverted hg 150 x 12-L, 11-R ivanko super gripper 2,4,6 - 2 negative reps lever lift 5Lbs x 5-R, 6-L 35'' handle softball pinch grip 35 lbs 6 sec, 5 sec, 3 10's long hold wrist roll - 78 lbs x 3 may 14 20r x1 130 lbs squat 10r x1 170 lbs stiff leg deads 7 x 4 x 185 lbs bench 10 x 8 x 135lbs long bar cable rows 8 x 5 120 lbs seated shoulder press 16 r x 55 lbs neck flexions - weight in front on head harness 17 r x 32.5 lbs neck extensions weight plates on forehead Also, I picked up a scale and pinched the sides and noticed my grip is getting better. I used to squeeze about 165 to 170 pounds and I squeezed 188 lbs. I think the increased volumes and negatives are helping. Quote Link to comment Share on other sites More sharing options...
daveb Posted May 15, 2006 Share Posted May 15, 2006 Does chalk really make a difference when it comes to how much weight you can pinch grip? It does for me. The workouts look good. Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted May 24, 2006 Author Share Posted May 24, 2006 (edited) may 16 hg 100 x 10 hg 150 x 10 hg 200 x L -11, R - 12 inverted hg 150 x 12-L, 11-R ivanko super gripper 1,4,7 - 3 negative reps lever lift 7.5lbs 2 assisted L,R, 5 lbs 6-r 7-L 35'' handle 60 lbs two hands up to waist and back down, second set 2 seconds weight plate curl 20 lbs 8-r, 9-L may 18 hg 100 x 10 hg 150 x 10 hg 200 x L -12, R - 12 inverted hg 150 x 10 ivanko super gripper 1,4,7 - 3 negative reps lever lift 5 lbs 7-r 7-L 35'' handle 65 lbs two hand pinch, 70 lbs, 77.5 lbs lift up using 2 25's and a chain for the other weight 2 hand weight plate wrist curl 33 lbs 10 reps 25 stability ball crunches 15 back lifts, 15 back lifts with 25 lb plate on stomach on stability ball may 21 took day off from lifting full body, first day off in 4 months may 23 25 stability ball crunches, 10-15 side to side crunches 20 backlifts with 25 lb plate on stomach on stability ball hg 100 x 10 hg 150 x 10 hg 200 x L -12, R - 12 inverted hg 150 x 12-L, 12-R ivanko super gripper 1,4,7 - 3 negative reps lever lift 7.5lbs 3 reps L, R 5 lbs 7-r 8-L , 2 hrs later did 10 lbs assisted each hand 35'' handle 2 hand wrist weight plate curl 35 lbs 1 25 with 10 lbs 2 inches over 25 with 10 ounce clamp 9 reps one month goals are 10 lbs 1 good full rep for lever lift each hand 35 '' handle with four once clamp and doing a 2 hand wrist plate curl with 40 lbs for 10 reps. I will keep you guys posted on my progress. Edited May 24, 2006 by mwinsl01 Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted May 30, 2006 Author Share Posted May 30, 2006 may 26 stability ball crunches 27, 10 side to side crunches hg 100 x 10 hg 150 x 10 hg 200 x L -11, R - 11 inverted hg 150 x 10 L, R ivanko super gripper 1,4,7 - 3 negative reps lever lift 7.5 lbs big clamp, 1 L, 0-R 2 25's pinch grip 2 hands with chain, 70, 80, 82.5 2 hand wrist plate curl 35lbs -10 reps I had a bad day on hand training, I was weaker due to a bad night of sleep. may 27 8 lb 32 inch handle sledge lever 2 singles L, R may 28 20r x1 135 lbs squat 10r x1 177.5 lbs stiff leg deads 6 x 4 x 190 lbs bench 10 x 8 x 140 lbs long bar cable rows 6 x 5 122.5 lbs seated shoulder press 17 r x 55 lbs neck flexions - weight in front on head harness 15 r x 35 lbs neck extensions weight plates on forehead Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted June 7, 2006 Author Share Posted June 7, 2006 may 31 hg 100 x 10 hg 150 x 10 hg 200 x L -12, R - 12 inverted hg 150 x 10 L, R ivanko super gripper 2,4,7 - 2 negative reps lever lift 7.5 lbs big clamp, 1 L, R 2 25's pinch grip 2 hands with chain, 70, 80 hands slipped it was a hot day 2 hand wrist plate curl 35lbs -8 reps I ordered some chalk and should have it around june 7 june 4 20r x1 140 lbs squat 10r x1 185 lbs stiff leg deads 6 x 3 x 192.5 lbs bench 10 x 8 x 145 lbs long bar cable rows 7 x 6 x 123 lbs seated shoulder press 17 r x 57.5 lbs neck flexions - weight in front on head harness 17 r x 35 lbs neck extensions weight plates on forehead stability ball crunch 25, 15 rep Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted June 20, 2006 Author Share Posted June 20, 2006 june 12 20r x1 145 lbs squat 10r x1 195 lbs stiff leg deads 6 x 195 lbs bench bad second set had hands positioned wrong 10 x 8 x 150 lbs long bar cable rows 7 x 5 x 125 lbs seated shoulder press 16 r x 60 lbs neck flexions - weight in front on head harness 17 r x 37.5 lbs neck extensions weight plates on forehead stability ball crunch 25, 15 rep, side to side crunches 10 june 19 20r x 150 lbs squat 9r x 205 lbs stiff leg deads 6 x 2 x 197 lbs bench 10 x 8 x 155 lbs long bar cable rows 7 x 4 x 126 lbs seated shoulder press took week off of neck training. I would have had a better training day on june 19, if I would have went to sleep earlier. I slept maybe 5 hours or so I did not make the 10th rep on the stiff leg deads because my grip was failing in my left hand. I think my benching and shoulder presses were affected also. I have been taking a little break from most of my grip training due to the fact of trying to get strong in the main lifts per stuart mcrobert. I wonder if grip strength will carry over to forearm strength in terms of grip strength, if my stiff leg deadlifts continue to develop without using straps and just chalk. Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted June 23, 2006 Author Share Posted June 23, 2006 June 21 2 hand power rack grip machine 50 lbs 10 r, 100 x 10, 120 x 8 r 35 in lever lift 8 lbs L- 3 rep, R - 2 reps inverted grip hg 200 1 rep L, R Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted June 26, 2006 Author Share Posted June 26, 2006 june 25 20r x1 155 lbs squat 9 r x1 210 lbs stiff leg deads 6 x 3 x 197 lbs bench 10 x 8 x 160 lbs long bar cable rows 7 x 5 x 127.5 lbs seated shoulder press 15 r x 60 lbs neck flexions - weight in front on head harness 20 r x 35 lbs neck extensions weight plates on forehead Quote Link to comment Share on other sites More sharing options...
mwinsl01 Posted June 30, 2006 Author Share Posted June 30, 2006 June 29 grip machine power rack 50 x 10r, 130 x 12 x 2 set thumb 55 10 rep lever lift 10 lbs 35 in handle 3 singles 10 lbs Left hand, 2 right hand I was very happy with this pr since I find having a 10 lb plate with a 8 ounce clamp connected to pvc harder to use than a sledge hammer. mike Quote Link to comment Share on other sites More sharing options...
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