smitty Posted December 3, 2006 Share Posted December 3, 2006 I'm making another run at the #3. I am working on implementing a crush strength program utilizing the conjugate periodization methodology. Conjugate Grip Template Day 1 ME Crush Day 2 REST Day 3 DE Crush Day 4 REST Day 5 RE/SE Crush Day 6 REST Day 7 REST ME Crush = Cheat set any gripper higher than goal gripper, hold for 3-5 seconds DE Crush = No set, slight set lighter than goal gripper to a close, or as close as possible, the goal is a dynamic sweep, I will also use a BTR gripper RE/SE Crush = really light gripper to failure, or light gripper for specific sets/reps 12/02/2007 ME Crush - 3 attempts with Elite - Right, CoC#3 - Left - 3-5 seconds all sets Supplemental - 35 lbs Blockweight - 3 sets - 5 second holds each hand (last 2 fingers) Accessory 1 - Wrist Extension - 3 sets - 10 reps Accessory 2 - Band Extensions - multiple sets/reps Quote Link to comment Share on other sites More sharing options...
Chrisx9118 Posted December 3, 2006 Share Posted December 3, 2006 Good luck on this Smitty, i really like your shedule man, kind of looks like mine a bit. You will crush your #3 and Elite soon. Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted December 4, 2006 Share Posted December 4, 2006 Smitty, This is makes great discussion let alone a training program!!! I had kindof tried to do a semi westside influenced grip training routine before this last session of KTA. I couldn't figure out how to get a quality/measurable (this reads I have no vocabulary for this and can't get the ideas out of my head down in type) setup for dynamic work. Instead I focused on volume on that day, I think it was working not too bad for pinch, think I needed more experimentation with the gripper work before I would say it was a success. Jon@han Quote Link to comment Share on other sites More sharing options...
Teemu I Posted December 4, 2006 Share Posted December 4, 2006 This will certainly be an interesting log to follow. That training template makes sense. I will probably try something similar later. Quote Link to comment Share on other sites More sharing options...
John Eaton Posted December 4, 2006 Share Posted December 4, 2006 Glad to see you make another run at the #3 Quote Link to comment Share on other sites More sharing options...
smitty Posted December 6, 2006 Author Share Posted December 6, 2006 12/5/2005 DE Crush - 3 sets of 3 reps (3x3) closes CoC#2 - Right, Left - BBM - All reps done fast - With minimal set - All were closed Supplemental 1 - 35 lbs Blockweight - 3 sets - 5 second holds each hand (last 2 fingers) Supplemental 2 - 37.5 lbs Blob - 3 sets - 5 second holds each hand (whole hand) Accessory 1 - Wrist Extension - 3 sets - 10 reps Accessory 2 - Extraction Volume is still pretty low for ME, DE work, but will be ramping it up slowly. Next workout I will be hitting some repetitive effort (RE/SE) for volume. Quote Link to comment Share on other sites More sharing options...
smitty Posted December 6, 2006 Author Share Posted December 6, 2006 Jon - here is how I am performing the DE work. With speed and barely a set, big sweep. Trying to go from open to close instantly. We shall see, my hands are already feeling stronger and I will do some goal gripper testing in a few weeks. I know the last run I made, setting heavy grippers (way beyond the goal gripper) and blockweight work was really paying off. Thanks for everyone coming by and checking this out Quote Link to comment Share on other sites More sharing options...
Teemu I Posted December 7, 2006 Share Posted December 7, 2006 Jon - here is how I am performing the DE work.With speed and barely a set, big sweep. Trying to go from open to close instantly. We shall see, my hands are already feeling stronger and I will do some goal gripper testing in a few weeks. I know the last run I made, setting heavy grippers (way beyond the goal gripper) and blockweight work was really paying off. Thanks for everyone coming by and checking this out Do you mean just setting them as far as you can and holding it there, not forcing it closed? Or have I understood this all wrong.. Quote Link to comment Share on other sites More sharing options...
smitty Posted December 7, 2006 Author Share Posted December 7, 2006 I know the last run I made, setting heavy grippers (way beyond the goal gripper) What I did was set the heavy gripper, hold it for 2-3 seconds, force it closed (or as close as I could get it), hold it for 1-2 seconds, force it closed (or as close as I could get it), and so on...until fatigue. This would be done for 2-3 sets per workout. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted December 7, 2006 Share Posted December 7, 2006 I know the last run I made, setting heavy grippers (way beyond the goal gripper)What I did was set the heavy gripper, hold it for 2-3 seconds, force it closed (or as close as I could get it), hold it for 1-2 seconds, force it closed (or as close as I could get it), and so on...until fatigue. This would be done for 2-3 sets per workout. All right, thanks for explaining that. I might have to try that later. Quote Link to comment Share on other sites More sharing options...
handgripperman Posted December 7, 2006 Share Posted December 7, 2006 Keep training hard smitty. There is no reason why you can't close a #3. you will get it in a couple months. Quote Link to comment Share on other sites More sharing options...
smitty Posted December 7, 2006 Author Share Posted December 7, 2006 Thanks Kevin and everyone else... Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted December 7, 2006 Share Posted December 7, 2006 Smitty, Sounds good hope it goes well for you!!! With the maximum effort day, shouldn't you be cycling through various exercises due to the neuro burnout theory? This is what you listed in your outline: ME Crush = Cheat set any gripper higher than goal gripper, hold for 3-5 seconds Here's what I mean ie: use a grip machine for a few weeks, strap holds the next, barbell finger rolls, etc? This is kindof what I was tryin' to do during my experiments. Jon@han Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 7, 2006 Share Posted December 7, 2006 Good luck with this, Smitty. With your overall hand strength the #3 will be yours soon! Quote Link to comment Share on other sites More sharing options...
smitty Posted December 7, 2006 Author Share Posted December 7, 2006 Jon, Definitely, I guess I should have made the template and definitions a little broader. I fully expected to insert different ME exercises. But in these initial stages, I had start very slow, with little volume to get acclimated back into it after the long lay off. I will adjust the template and make it more comprehensive - good catch! Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted December 7, 2006 Share Posted December 7, 2006 Smitty, don't you think a #2 is just a little to heavy for DE work? Wouldn't a gripper such as the 1.5 be more useful to you for DE work at your current level? Quote Link to comment Share on other sites More sharing options...
smitty Posted December 7, 2006 Author Share Posted December 7, 2006 Tim - the DE effort is strictly determined by speed, if the speed of the movement is fast, then the gripper poundage is irrelevant. Good question! If I come in and the speed on the #2 is slow, I will definitely drop back on the gripper. Quote Link to comment Share on other sites More sharing options...
smitty Posted December 9, 2006 Author Share Posted December 9, 2006 12/7/2005 RE Crush - 3 sets of 5-8 closed reps BBM/CoC#2 - Right, Left - BBM - All reps opened to 1" or parallel - With minimal set - All were closed Supplemental 1 - None Supplemental 2 - None Accessory 1 - None Accessory 2 - None 12/9/2005 ME Crush - 4 sets of heavy negatives held for 3-5 seconds - Elite/Peterson #3 - Right, Left - #3 Supplemental 1 - 4 Dimes hold for time each hand Supplemental 2 - Blockweight holds, not sure what the weight was... Accessory 1 - None Accessory 2 - None Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 10, 2006 Share Posted December 10, 2006 good workout! Quote Link to comment Share on other sites More sharing options...
smitty Posted December 10, 2006 Author Share Posted December 10, 2006 Another note about the workout tonight: Brad was there and hasn't been training grip on a regular basis, just here and there and he smashed the heaviest #3 we had with us and two separate Elites down to a hair's width. Damn he is strong!!! Jedd almost hit a huge split jerk PR. Eli had to work. Tomorrow: Eli and Mark are coming over and I am going to film some ideas I had for an upcoming MMA article I have been thinking about... Quote Link to comment Share on other sites More sharing options...
smp76 Posted December 10, 2006 Share Posted December 10, 2006 Happy to see you are doing good things in your pursuit of the #3 Smitty. I look forward to reading your post of a sucessful close and hold for time. Always great to see the science behind your strategy. Mind and body. Keep on keeping on brother. -Sean Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted December 10, 2006 Share Posted December 10, 2006 If I come in and the speed on the #2 is slow, I will definitely drop back on the gripper. That's mainly what I was worried about, but if you're closing it explosively... Quote Link to comment Share on other sites More sharing options...
smitty Posted December 13, 2006 Author Share Posted December 13, 2006 Didn't hit my DE grip work tonight. I was too busted up after: 1) Squats 2A) Rack Pulls 2B) Pull-ups 3A) Bench 3B) Pull-ups 4A) DB Military 4B) Seated Rows I'll hit it on Wednesday with Eli. I am actually still recovering from that last ME workout. Note: Been working on my foot positioning for bench and hit a small PR the other day... Note: I don't have much time to workout now-a-days so I try to pack in as much as I can.... Quote Link to comment Share on other sites More sharing options...
Sean Dockery Posted December 13, 2006 Share Posted December 13, 2006 What does the notation 2A, 2B mean? Quote Link to comment Share on other sites More sharing options...
smitty Posted December 13, 2006 Author Share Posted December 13, 2006 It just denotes a superset - 2 exercises done right after each other with minimal rest. I usually make the "A" a compound exercise, followed by a "B" (or C,D,E...) as a supplemental to the "A" Quote Link to comment Share on other sites More sharing options...
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