Klesen's Striving For Mastery

[Benedikt Farsmann]

Hello and thanks for the authorization!

My name is Ben and I am a 23 years old electrician from Germany. I am glad that I finally found some professionals who share my passion for grippers and I am looking forward to read and post articles if I got the time.

First of all I would like to tell you something about myself:

Country: Germany

Born: April, 19th 1984 (23 years old)

Height: 5.7 ft (176 cm)

Weight: 191 lbs (86 kg)

Forearm (right): 12.01 inches (30.5 cm)

Forearm (left): 11.3 inches (28.7 cm)

As you can see, although I do some fitness exercises, I am not very well trained yet so I got a lot to do to reach my 'final' goal - to crush the CoC#4!

When I first 'saw' grippers I was about 6 years old. My father, who was a martial artist Wing Tsun, had some old wooden grippers that he used to train his grip - "To destroy his opponents hands" - he said once. Those grippers where a bit harder to crush then the ones you can buy at a regular store. When I was younger, I could not even move them. When I was about 17 years old he still was able to screw nuts with his bare hands although he alread had stopped training with his grippers for years. That really impressed me so I then bought my own pair of grippers (force: about 44 lbs/20 kg) at a store.

My old baby gripper:

http://s4.directupload.net/file/d/1392/62rk4pju_jpg.htm

Until 2008 I have been 'using' my grippers frequently and unconsciously as others chew fingernails - not really thinking of real training. I still own them but now they are really obsolete (remaining force: about 28 lbs / 13 kg).

In the beginning of 2008 I then came up with the idea of crushing a tin of 'Mr. brown'-coffee when I bought one at a gas station. They are toughly built and I could not even batter it with one hand so my first goal was set.

Mr. Brown tin of coffee:

http://www.worldofsweets.de/out/oxbaseshop.../imp_400010.jpg

I then realized that hand strength is really useful for my job when cutting cables for example or when playing the drums in my free time so I bought a new gripper on 2th of April and I was already able to close it on a 7-5 setting (~ 143.32 lbs / 65.01 kg) once with my right hand. Currently I am training both hands with a 3-6 setting (~ 102.07 lbs / 46.30 kg) to strengthen my left hand.

My current gripper:

http://s4.directupload.net/file/d/1392/2tfycbz7_jpg.htm

Soon I will also buy 'the armory', 'Expand-Your-Hand Bands' and a 'Hub-Style Pinch Gripper' to train my hands and arms even better.

Now I am setting up a better training routine and therefore I will hopefully find some good advice here.

Thanks for reading!

Keep crushing!

Ben

Edited April 8, 2008 by Klesen

[pklidaras]

welcome to the board mate!

[Griparn]

Good luck with training!

[Benedikt Farsmann]

Thank you!

I injured my pinky finger of my left hand so I will have to rest for a while until I can go on training. My current training routine is to be revised because it seems (to me) not to be good enough, so meanwhile I will make out a better one.

Keep crushing!

Ben

[Benedikt Farsmann]

Hello,

my pinky's not better yet so unfortunately I still have to rest. anyway... here's my new training routine:

Week 1-2:

http://s7.directupload.net/images/080423/usazi6bc.jpg

In the first two weeks I am getting my muscles used to the "new" movements, afterwards I will go on like this:

http://s2.directupload.net/images/080423/evtozylr.jpg

ISG = ivanko super gripper (replica)

hard level = gripper/dumbbell adjusted so I'm able to do a maximum of 10 repetitions

the armory - about the armory - website

Please feel free to comment.

Keep Crushing!

Ben

Edited April 23, 2008 by Klesen

[Benedikt Farsmann]

My little finger is better now so I did my first little workout today

Day 1

warm-up

light gripper (3x 10)

I will do this little warmup routine for the next two weeks before I'll start the hard workout.

[Benedikt Farsmann]

Damn, I wish I had more time to read more posts. Although I'm glad there's much going on on the board.

My current routine:

extended Warm-up - Due to my hurt pinky finger I now do a long and intense warm-up to avoid further injuries. Hope that'll fix that problem.

Don't know If I should take a few days off per week because I recognized that - now matter how hard I train even If my hands burn like hell - my hands and arms recover really fast so I do this workout every day:

1 set of 20x ISG replica 3-1 outer grip (~31,5 lbs)

3 sets of 10x ISG replica 7-2 outer grip (~76,356 lbs)

3x ISG replica 6-2 inner grip negatives max time (~92,41 lbs)

1x max reps ISG replica 3-1 outer grip (~31,5 lbs)

Unfortunately my job isn't that physically challenging so I'm still a weak dumbass Nevertheless I built my own dumbbell to begin to work out my wrists soon:

Part 1: http://s4.directupload.net/images/080517/7bg8ja7p.jpg

Part 2: http://s6.directupload.net/images/080517/spejoe2l.jpg

I cutted part 1 in half and fused it to part 2 and so finally I got 2 new dumbbells:

the little dumbbell http://s4.directupload.net/images/080517/zqz3oaco.jpg

the big dumbbell - diameter: 4,8cm (1,88 inches) http://s4.directupload.net/images/080517/6h7bwucm.jpg

big dumbbell - loaded with weight: http://s1.directupload.net/images/080517/fwmrq6i6.jpg

costs (material) alltogether: 7€ (10,89 US$)

I'm also going to go for a jog the one or other day

[Benedikt Farsmann]

Here's my current warm-up routine:

http://www.youtube.com/watch?v=GeVqkajlPV0

Any further suggestions?

[Benedikt Farsmann]

I had to take 3 days off. Unfortunately I had to work hard this week.

New routine:

Sets Reps Time Hand ISG replica lbs kg Mode Strength Level Comments

1 30 - L/R 3-1 outer grip 31,5 14,29 no set, crush 50%

1 10 - L/R 7-2 outer grip 76,36 34,63 no set, crush 100%

1 10 - L/R 7-2 outer grip 76,36 34,63 no set, crush, inverted 100%

1 10 - L/R 7-2 outer grip 76,36 34,63 no set, crush 100%

1 10 - L/R 7-2 outer grip 76,36 34,63 no set, crush, inverted 100%

1 max. - L/R 7-2 outer grip 76,36 34,63 no set, crush 100% L 13 / R 16

1 max. - L/R 7-2 outer grip 76,36 34,63 no set, crush, inverted 100% L 11 / R 12

3 - max. L/R 6-4 inner grip 113,48 51,47 negatives 150%

3 - max. L/R 3-1 outer grip 31,5 14,29 timed hold 50%

1 max. - L/R 3-1 outer grip 31,5 14,29 no set, crush 50% L 89 / R 108

Same as a picture (provides a better overview): http://s7.directupload.net/images/080524/f2sle99i.jpg

The negatives didn't feel good. I guess I'll have to increase strength level to 200%. Still got no time to take care of my new dumbbell.

[Benedikt Farsmann]

2 days off.

todays training:

Reps Time Hand ISG replica lbs kg Mode Strength Level Reps Left Reps Right

20 - L/R 4-1 outer grip 39,4870 17,9110 no set, crush 49,71%

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 10 11

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 11 15

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 5 9

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 5 9

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 5 7

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 4 6

- max. L/R 5-11 outer grip 159,2850 72,2505 negatives 200,52%

- max. L/R 4-1 outer grip 39,4870 17,9110 timed hold 49,71%

max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 4 6

max. - L/R 4-1 outer grip 39,4870 17,9110 no set, crush 49,71% 55 65

as a picture: http://s3.directupload.net/images/080526/wucd6ijy.jpg

I added resistance and changed the routine a bit to have my arms burn again. yeeeeeessss good workout today. breaks in between sets: 2minutes

[Benedikt Farsmann]

negatives felt good today... but the rest... have a look...

Sets Reps Time Hand ISG replica lbs kg Mode Strength Level Reps Left Reps Right

2 20 - L/R 4-1 outer grip 39,4870 17,9110 no set, crush 49,71%

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 10 13

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 6 10

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 7 11

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 4 7

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 4 8

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, inverted crush 100% 3 7

3 - max. L/R 5-11 outer grip 159,2850 72,2505 negatives 200,52%

3 - max. L/R 4-1 outer grip 39,4870 17,9110 timed hold 49,71%

1 max. - L/R 6-4 outer grip 79,4360 36,0316 no set, crush 100% 2 3

1 max. - L/R 4-1 outer grip 39,4870 17,9110 no set, crush 49,71% 47 59

as a picture: http://s2.directupload.net/images/080527/n3u6d8dp.jpg

I have to do more...

[Benedikt Farsmann]

Today I had an accident at work and injured my head so I have to take some days off. Both of my pinky fingers are hurt as well - Must be that damn ISG replica - IMO its spread's just too tight - so I'm going to get some CoC's soon.

[Benedikt Farsmann]

11 days off.

Finally my fingers got better and my head has stopped aching but it's still bandaged. The bandage will be removed on tuesday but I just could't wait do do some gripping....

Todays workout:

warmup: http://www.youtube.com/watch?v=GeVqkajlPV0 (same as before)

no set crushes, inverted crushes, negatives and overcrushes with:

ISG replica 4-1 outer grip 39,49 lbs

ISG replica 6-3 outer grip 71,45 lbs

ISG replica 5-11 outer grip 159,29 lbs

I also added a set of crushing rice in a bucket and it seems to be a pretty good exercise for the hands - now they burn like hell

detailed table as picture: http://s7.directupload.net/images/080607/4crcjfvx.jpg

I pretty much improved the table but there are still some blank cells I'll have to fill in next time when I got a better watch to capture time.

I changed my gripping position for the negatives because I think that's why my fingers were hurt. Yesterday I ordered a CoC #1 as well. Can't wait to crush it for the first time Of course I will videotape it then

[Benedikt Farsmann]

3 days off.

The CoC#1 still hasn't arrived so I went on with the ISG replica.

I changed resistance for my left hand for beeing able to work it better because it's a bit weaker than my right. The "new" gripping position on the negatives works much better and I hope I won't injure my pinkies again like I did last time...

table as picture: http://s3.directupload.net/images/080610/amcgv2ur.jpg

Has been a good workout today. I feel like increasing the resistance for the overcrushes - It's too easy to hold...

[honk]

You should do more than just grippers.

Think allround handstrength.

[Benedikt Farsmann]

You should do more than just grippers.

Think allround handstrength.

Thank you, I appreciate your advice! Well, I'm short of money (and time) at the moment so I will concentrate on grippers until I can afford additional equipment. Of course I am going to work on key pinch, palmar pinch, hand extension and my wrists then (I've mentioned that in my first post I guess), but I'm not sure if I am going to work on tip pinch. Maybe I'll also get addicted to bending sometime, who knows

[Benedikt Farsmann]

I made a mistake when writing following in my first post:

(...) on 2th of April and I was already able to close it on a 7-5 setting (~ 143.32 lbs / 65.01 kg) once with my right hand. Currently I am training both hands with a 3-6 setting (~ 102.07 lbs / 46.30 kg) to strengthen my left hand (...)

Back then I was mixing up outer grip and inner grip of a 7-5/3-6 setting. Outer grip settings are less resistant. I apologize!

I have received my "new" CoC#1 today and although it's my off day, and my hands have still been sore, I had to give it a try without warming up (how stupid am I???). I don't own any other good grippers to compare it with but it's a really beautiful gripper I guess it's a double-stamped CoC#1 ("CoC 1" stamped on each handle's upper side) from 2006 (written on the package).

I did 3 singles, with short breaks inbetween each, with my right hand and missed 3 singles with my left hand by about 20mm. Well, I'm not a strongman and not hard working but that could be better! Unfortunately I didn't videotape my attempts. Now I'm looking forward to progress and I have to say that I really admire you guys for closing a #2 or an even bigger one. For me that's just out of reach...

[honk]

Thank you, I appreciate your advice! Well, I'm short of money (and time) at the moment so I will concentrate on grippers until I can afford additional equipment. Of course I am going to work on key pinch, palmar pinch, hand extension and my wrists then (I've mentioned that in my first post I guess), but I'm not sure if I am going to work on tip pinch. Maybe I'll also get addicted to bending sometime, who knows

Don't neglect Fatbar stuff it has tremendous carryover to almost any other grip exercise.

[Benedikt Farsmann]

Don't neglect Fatbar stuff it has tremendous carryover to almost any other grip exercise.

Thanks for the hint! I'm going to get another thick dumbbell for wrist work when I got the money.

2008-06-14:

4 days off (but only 2 days off since first attempt on CoC#1).

table as picture (new: time added) http://s7.directupload.net/images/080615/hueiazit.jpg

Increasing the resistance level on the overcrushes was a good idea. I'm progressing!

I tried to close the CoC#1 once with both hands in the middle of the training routine but missed both attempts.

Keep smiling!

Ben

[Benedikt Farsmann]

Damn, I didn't recognize my horrible spelling ("table" should be "chart")... so sorry....

1 day off:

warm-up http://www.youtube.com/watch?v=GeVqkajlPV0 (same as before)

chart as picture: http://s5.directupload.net/images/080616/cpshfkmi.jpg

I struggled with the CoC#1 but I couldn't close it neither with my right (ca 5mm) nor with my left hand (ca 15mm)...

[AnimalCage]

Wow Ben! That's quite a chart, and also quite a high volume of reps. My lessons learned agree with honk: All-around wrist strength is very important. I am ok with high volume light weights for warm ups, but I also know the benefits of focusing on less reps/higher resistance to build strength.

Don't let the fact that you have very little equipment ever stop you. I rummaged through my basement today and found an old 8 lb axe. I like doing what I call wrist pivots. Maybe try these:

Horizontal: Lay arm across bench, palm up, holding axe handle. Slowly rotate axe head up and over to the other side, then back. Keep moving hand away from axe head to increase difficulty.

Vertical: Place both arms on bench, palms facing each other. Hub grip end of dumbbell with one hand (or whatever you have) and rotate up, then down, then to middle. Repeat, then switch hands.

That's just an example of improvising. You can look at a broom and say, "How many different ways can you hurt me?" Most of all, just be creative, find what hurts (the good way), and enjoy.

Regards, Alan

[Benedikt Farsmann]

Wow Ben! That's quite a chart, and also quite a high volume of reps. My lessons learned agree with honk: All-around wrist strength is very important. I am ok with high volume light weights for warm ups, but I also know the benefits of focusing on less reps/higher resistance to build strength.

Don't let the fact that you have very little equipment ever stop you. I rummaged through my basement today and found an old 8 lb axe. I like doing what I call wrist pivots. Maybe try these:

Horizontal: Lay arm across bench, palm up, holding axe handle. Slowly rotate axe head up and over to the other side, then back. Keep moving hand away from axe head to increase difficulty.

Vertical: Place both arms on bench, palms facing each other. Hub grip end of dumbbell with one hand (or whatever you have) and rotate up, then down, then to middle. Repeat, then switch hands.

That's just an example of improvising. You can look at a broom and say, "How many different ways can you hurt me?" Most of all, just be creative, find what hurts (the good way), and enjoy.

Regards, Alan

Thank you for your advice, Alan! I'm not aiming for high reps at all. All I try to do is to do 10 repetitions and if I can do more I will go up with resistance in my following workout. The last 2 sets (crushing rice, low gripper) are for totally killing my hands so I can barely move them afterwards. It's working pretty good at the moment because I feel like getting stronger every day but I guess I will have to take 2 days off between workouts - my hands need more rest.

Nice ideas you got there. I've already built my own "dumbbell" for that kind of exercises. Here's a picture of it: http://s4.directupload.net/images/080517/6h7bwucm.jpg I will use it for levering, hand rotation and palmar pinching. Therefore I set up a new training routine that I'm going to begin with next week including total body workout http://s7.directupload.net/images/080617/f968n4rw.jpg. Maybe I'll change it a bit before I start. After working out with grippers - the way I do it - my hands always are sore for days so I couldn't think of additional wrist/pinch training. We'll see how it works.... What do you think?

-Ben

[Benedikt Farsmann]

2 days off.

2008-06-18

I first went climbing for about 3 hours and did CoC #1 single attempts afterwards:

CoC #1 single attempts

table no set

15x each hand

all missed - right hand by ca 3-5mm and left hand by ca 15-20mm

2 minutes rest inbetween each attempt per hand.

I will rest until monday because I won't be home so stay tuned

Ben

[Benedikt Farsmann]

0 days off.

2008-06-19

CoC #1 single attempts

table no set

20x each hand

all missed - right hand by ca 5mm and left hand by ca 20mm

2 minutes rest inbetween each attempt

For me yesterdays workout wasn't enough so I did another one because my hands will have 3 days of total rest until I come back at sunday. Furthermore I want them to hurt!

Ben

[AnimalCage]

Ben, I love the dumbbell! Nice thick grip. Should work great for all the levering / rotation work. Keep at that #1, you'll get it!

Alan