2008 Grip Work

[CoC#3]

1am, 26/12/07

grippers

(vvn = very very near 1-2mm, vn = very near 3-5mm, n = near 5mm-7mm)

RH -

#2x10

RB300Nx3

#3x5

#3x2 overcrushes

#3.5 vvn (deep set), vn (1'' set), then another useless attempt

#3.5 was attempted straight out of pack

#2x7,7,7 1'' block inserted between each rep

LH -

#2x10

RB300Nx1,2,1,1,1 all with paused set with block inserted

#2x5,5,5

#2x7 1'' block inserted between each reps

db presses

20kgx10x2 each arm. Using 60mm thick handle.

[pdfk20]

Hey Sam, good to see you posting your gripper workouts again. Are you training your left handed inverted form still? How confident are you getting ont the #3 CCS? Nice work with the #3.5, you're in range.

[CoC#3]

I'm not doing a lot of inverted training. I squeezed the #4 inverted after the whey consortium comp on Saturday. Most attempts were about 5-6mm off i think, some of the first ones may have been a little better.

I managed to CCS a #3 a few months back, not sure if you have seen the vid or not:

I wanted to close the #3.5 RH by Christmas but i am still a few mm off.

[pdfk20]

ah yes i remember, just curious to see if you had taken any more steps towards doing the cert really. I too wanted the #3.5 shut by the end of the year, but its definately not gonna happen, i had a crack at my new #3.5 out the package today and was about 6mm away, mind you i dont think the copious amounts of wine i've had today helped with my focus, i'll give it a better go when im next in form.

[MalachiMcMullen]

Great to see you posting your grippers again Sam!!! Get that cert man! IM will send $500 to a trust fund for Jesse Marunde's kids.

[nockowt1]

Nice workout Sam. I'm glad to see you back on here. Good luck with the #3.5

[pklidaras]

good to see you back mate...good gripper stuff!

[TAT 70]

Keep up the good work mate.

Nice to see your still keeping the

gripper faith .

[CoC#3]

Thanks to everyone. I hope next year is going to be a good year for my grip. I am also going to start doing more total body training.

1pm 26/12/07

light axle DLs to warmup

one handed axle DL

worked up to 72kgx3 with each hand

52kgx10 each hand

2 hand pinch

60kg in plates x 1,1,1,1 nice and easy here. using 2 new 20kg plates, don't hold chalk that well, feels very slippery and unseasoned at the moment,

1pm 27/12/07

grippers

RH #3x5, #3x3 overcrushes #2.5 paused sets and overcrushes

LH #2.5 paused sets, #2 overcrushes and paused sets. Nothing heavy, L forearm very stiff. High reps with the #2 to get some blood in.

2 hand pinch

60kgxa few lifts and holds at the top. Did these inside, implement felt better. Going to up this to 70kg next time.

Did a bit of extensor work.

Edited December 28, 2007 by CoC#3

[thearm95]

Nice to see your new log Sam, I look forward to following it. Seems like you're set up nicely for a big 2008!

[TAT 70]

Good luck for 2008 young man.

Keep yourself focused,up your core work & general other

training & you`ll have a cracking new year.

[mobsterone]

Thanks to everyone. I hope next year is going to be a good year for my grip. I am also going to start doing more total body training.

1pm 26/12/07

light axle DLs to warmup

one handed axle DL

worked up to 72kgx3 with each hand

52kgx10 each hand

2 hand pinch

60kg in plates x 1,1,1,1 nice and easy here. using 2 new 20kg plates, don't hold chalk that well, feels very slippery and unseasoned at the moment,

1pm 27/12/07

grippers

RH #3x5, #3x3 overcrushes #2.5 paused sets and overcrushes

LH #2.5 paused sets, #2 overcrushes and paused sets. Nothing heavy, L forearm very stiff. High reps with the #2 to get some blood in.

2 hand pinch

60kgxa few lifts and holds at the top. Did these inside, implement felt better. Going to up this to 70kg next time.

Did a bit of extensor work.

As per some recommendations from last weekend - do just enough grip work rather than loads or whatever and do some more all body compounds. I'll be announcing lifts etc for British today and you know from my log there will be very little fluff.

Edited December 30, 2007 by mobsterone

[CoC#3]

Duncan, TAT and mob - thanks!

9pm 28/12/07

grippers

did a few closes on the #3. Easy enough.

2 hand pinch

60kgx1, 60kgx1, 70kgx1, 60kgx1

one hand pinch

5x5kg plates.

8pm 29/12/07

grippers

closes on the #3 and MM1 with wider sets

reppage on the #2.5 and #2 lost count on these sets

no sets with the #2.

2 hand pinch

40kgx10x3

1 hand pinch

5x5kg plates

[CoC#3]

7pm 30/12/07

squats,

90kgx8,10 only light but nice to warm the body up

grippers,

paused set #3, MM1 and RB300N both hands felt ok lots more in the tank

rep work with #2 and #2.5

rear levering,

8lber for a few sets

overhead pressing,

50kgx10,10 axle no leg drive.

Edited December 30, 2007 by CoC#3

[nockowt1]

Nice workouts. Will you be doing any bending?

[Alawadhi]

great workout

[CoC#3]

thanks Alawadhi. your HG500 is going to be used more aswell i last had a play with it last week!

Nice workouts. Will you be doing any bending?

thanks, nope, not until may atleast. I bent the grade 8 last time i trained bending never got to the red and actually set myself back on everything else by keeping trying reds...

[John Eaton]

Hows that Inch coming along Sammy

[CoC#3]

Nowhere John, Got it to the knees at my best i have given up that for now though as i want to focus on the events in the British this year.

6pm 31/12/07

axle presses no leg drive,

52kgx5, 62kgx5, 62kgx5, 52kgx8

2.5'' DB presses,

20kgx10x2

grippers,

#3x1,1 both hands

#3.5xvvn RH

#3.5xcrap LH

thumbless rolling thunder,

65kgx3 BH

70kgx3 BH

will up this to 80kg next time.

12am 02/01/08

squats,

90kgx6

120kgx5

130kgx2,2,2

90kgx3,3,3,3

nice warmups all felt quite easy will up to 140kg next week

calf work

grippers,

#2x5 BH

MM1x1,1,1,1,1,1,1, BH

#3x1 RH

#3.5xvn RH (should happen soon...)

#2.5x5 LH (paused set)

#3x1 RH

hard #3 x 1 RH

#3x1,1 RH

#2 work LH

MM1x1 wide set LH

MM1x0 TNS LH

#2 and #2.5 reps BH

Edited January 2, 2008 by CoC#3

[CoC#3]

mms of a #3 just thought i'd post this link from a few months ago not sure if i've posted this on the gripboard yet, anyway this is the #3 i gave to viper i don't have it anymore..

At the moment i have 4 different #3s,

1 2004 #3 deeply filed.

1 2005 #3. Very hard.

1 2006 #3. Average based on all the #3s i have felt.

1 2007 #3, the one i was repping all day at the whey consortium power challenge...

[The Mac]

Are you inserting a spacer in those Gripper attempts Sam?

This log will be an interesting read.

[CoC#3]

All the work is performed with a paused set to get out of the habit of the 2 handed sweeping merging into the close - my #4 attempts were an example of what i mean here, and about half my working sets are using the spacer (mme and #3 closes etc...) i have not attempted the #3.5 with the spacer yet.

Chris, if you decide to compete will you be keeping a log?

[CoC#3]

looking forward to night shifts again at work this weekend so i can get some proper sleep. i've had to work the afternoon and evening shifts (3-11pm) this week and it throws me right off an i end up getting no kip.

anyway i had a good session tonight,

1am 03/01/08

axle militaries, no leg drive,

52kgx6

52kgx6

72kgx3

72kgx3

62kgx9

52kgx6,6

grippers,

usual easy warmups then, with both hands

#3x1

hard #3 x 1

RB300 x loads of very close attempts (neither hand fully shut this - all vvn but i was using a fairly wide set)

#3.5 x few left handed attempts (getting closer every time... it's taking some time to get used to closing grippers LH without inverting)

loads of #3 and MM1 closes some with the spacer inserted

reps with #2.5 and #2

[The Mac]

All the work is performed with a paused set to get out of the habit of the 2 handed sweeping merging into the close - my #4 attempts were an example of what i mean here, and about half my working sets are using the spacer (mme and #3 closes etc...) i have not attempted the #3.5 with the spacer yet.

Chris, if you decide to compete will you be keeping a log?

Yep.

[CoC#3]

i will follow it for sure mate your training has always interested me because you always seem to keep fairly quiet about it, lol.

today was great strong session

12am 04/01/07

squats,

warmups then

130kgx3,4

90kgx6

50kg x a few front squats

grippers,

managed to close RB300 today with both my LH and RH, after usual warmups. Set wasn't deep but no spacer was inserted.

#3 and MM1 closes with spacer.

Edited January 4, 2008 by CoC#3