Klesen's Striving For Mastery

[Benedikt Farsmann]

I need your help!

Although it's not all related to grip I need some advice on my new training routine especially on the pinch. Unfortunately I don't have much time to spend on training so I'm going to do a split program 3 times a week.

Here is it:

Day 1:

Barbell Bench Press

Chin-ups (also negatives)

Crunches (front, side, reverse)

Grippers

Pinch

Day 3:

Barbell Rows

Barbell Dead Lift

Close Grip Barbell Bench Press

Grippers

Pinch

Day 5:

Barbell Back Squats

Barbell Military Press

Good Mornings

Grippers

Pinch

Day 7:

Repeat day 1

(warm up with low weight then 3 heavy sets of 6 repetitions)

Cardio training for 60 minutes on at least 5 days a week - I know I said I don't have much time but this is a must!

Grippers

warm-up as always + 1x 10 repetitions with a easy gripper or a ISG replica

3 sets of 6 repetitions with a ISG replica

1 set of 3 heavy negatives with a heavy gripper or a ISG replica

Pinch

I'm not sure about this one. Currently I'm playing with a powerball but I want to get serious into pinching. Should I pinch block weights of 100mm or 50mm? Titans Telegraph? IM Hub? or even a Rolling Thunder? V-Bar? Please help!

Other

I'll start slowly with low weights for the first 2 months to get used to everything. Also my focus is on hand strength so the other exercises are just for my overall fitness and I will cut back some of the exercises if I won't have enough time to spend on grip the one or other day. Also I'm not aiming for benching 400lbs or something

Thank you for your interest!

[Benedikt Farsmann]

... anyways...

I received my new RBs today and was able to TNS a RB130 with my left hand on the first try. I also played a bit with the other grippers using my left hand only because my right is still sore.

[ruga buga]

I need your help!

Although it's not all related to grip I need some advice on my new training routine especially on the pinch. Unfortunately I don't have much time to spend on training so I'm going to do a split program 3 times a week.

Here is it:

Day 1:

Barbell Bench Press

Chin-ups (also negatives)

Crunches (front, side, reverse)

Grippers

Pinch

Day 3:

Barbell Rows

Barbell Dead Lift

Close Grip Barbell Bench Press

Grippers

Pinch

Day 5:

Barbell Back Squats

Barbell Military Press

Good Mornings

Grippers

Pinch

Day 7:

Repeat day 1

(warm up with low weight then 3 heavy sets of 6 repetitions)

Cardio training for 60 minutes on at least 5 days a week - I know I said I don't have much time but this is a must!

Grippers

warm-up as always + 1x 10 repetitions with a easy gripper or a ISG replica

3 sets of 6 repetitions with a ISG replica

1 set of 3 heavy negatives with a heavy gripper or a ISG replica

Pinch

I'm not sure about this one. Currently I'm playing with a powerball but I want to get serious into pinching. Should I pinch block weights of 100mm or 50mm? Titans Telegraph? IM Hub? or even a Rolling Thunder? V-Bar? Please help!

Other

I'll start slowly with low weights for the first 2 months to get used to everything. Also my focus is on hand strength so the other exercises are just for my overall fitness and I will cut back some of the exercises if I won't have enough time to spend on grip the one or other day. Also I'm not aiming for benching 400lbs or something

Thank you for your interest!

Your training routine looks ok but there are a couple things that you could change. It is not a good idea to bench more than you row as this with time leads to internal shoulder rotation. and also you do not allow yourself much time for recovery between bench sessions and DL/GM sessions.

Maybe look into something like this:

workout A:

Back squat-3x5

Bench Press-3x5

Deadlift-1x5

Dips 2x8

Workout B:

Back/front squat-3x5

Overhead Press-3x5

Barbell Row-3x5

pullups 2x8

Look to add weight to the bar each session. look for about 1kg each session on the presses, 1-2kg on the row and 2-5kg on the squat/deadlift(this will slow down with time but to start off you can add weight quite quickly)

You alternate a/b on 3 non-consecutive days a week(m-w-f)

just my two cents. I am doing something simlilar and it is working quite well and you can feel yourself getting stronger with every session. I can't help on the grip work because i do not know much about it, still trying to learn all about it.

Good luck

Edited August 9, 2008 by ruga buga

[Benedikt Farsmann]

Your training routine looks ok but there are a couple things that you could change. It is not a good idea to bench more than you row as this with time leads to internal shoulder rotation. and also you do not allow yourself much time for recovery between bench sessions and DL/GM sessions.

Maybe look into something like this:

workout A:

Back squat-3x5

Bench Press-3x5

Deadlift-1x5

Dips 2x8 (also negatives)

Workout B:

Back/front squat-3x5

Overhead Press-3x5

Barbell Row-3x5

pullups 2x8 (also negatives)

Look to add weight to the bar each session. look for about 1kg each session on the presses, 1-2kg on the row and 2-5kg on the squat/deadlift(this will slow down with time but to start off you can add weight quite quickly)

You alternate a/b on 3 non-consecutive days a week(m-w-f)

just my two cents. I am doing something simlilar and it is working quite well and you can feel yourself getting stronger with every session. I can't help on the grip work because i do not know much about it, still trying to learn all about it.

Good luck

Thanks Guy, that's some very helpful advice! I'm actually about to adapt that recommended routine adding the crunches to workout B and also leaving away Good Mornings as Squats will train similar muscles. I strongly appreciate your help!

So here is an update:

Day 1:

Barbell Back Squats 3x5

Barbell Bench Press 3x5

Barbell Dead Lift 1x5

Dips 2x8

Day 3:

Crunches (front, side, reverse) 3x3x10

Barbell Military Press 3x5

Barbell Rows 3-5

Pull-ups 2x8

Day 5:

Repeat Circle

[Benedikt Farsmann]

2008-08-09

Grippers

Left hand only because my right's still sore

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

HG100, TNS, 1 set, 10 singles

HG100, TNS, inverted, 1 set, 10 singles

HG150, TNS, 1 set, 10 singles

HG150, TNS, inverted, 1 set, 10 singles

RB130, TNS, 1 set, 1 attempt, failed

RB130, TNS, inverted, 1 attempt, failed

CoC#1, negatives, 3 sets, 18,9s, 17,2s, 18,5s

Rest between sets: 2 minutes

no chalk

Edited August 9, 2008 by Klesen

[ruga buga]

Thanks Guy, that's some very helpful advice! I'm actually about to adapt that recommended routine adding the crunches to workout B and also leaving away Good Mornings as Squats will train similar muscles. I strongly appreciate your help!

So here is an update:

Day 1:

Barbell Back Squats 3x5

Barbell Bench Press 3x5

Barbell Dead Lift 1x5

Dips 2x8

Day 3:

Crunches (front, side, reverse) 3x3x10

Barbell Military Press 3x5

Barbell Rows 3-5

Pull-ups 2x8

Day 5:

Repeat Circle

glad I could be of help.

I forgot to mention about assistence/core work.

I would add in some core work from the start... i.e. weighted situps, leg raises, planks, ect 2 or 3 days a week at quite low volume just keeping frequency high.

As for assistence I would not add any other than dip/pullups until your lifts stall and you feel that you could be benefited by the adding of SOME assistence. i.e. reverse hypers, GHR's and some direct arm work(only added to a friday session)

[Benedikt Farsmann]

glad I could be of help.

I forgot to mention about assistence/core work.

I would add in some core work from the start... i.e. weighted situps, leg raises, planks, ect 2 or 3 days a week at quite low volume just keeping frequency high.

As for assistence I would not add any other than dip/pullups until your lifts stall and you feel that you could be benefited by the adding of SOME assistence. i.e. reverse hypers, GHR's and some direct arm work(only added to a friday session)

Thanks! I'll think about that as well

[Benedikt Farsmann]

2008-08-09

Grippers

Left hand only because my right's still sore

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

HG100, TNS, 1 set, 10 singles

HG100, TNS, inverted, 1 set, 10 singles

HG150, TNS, 1 set, 10 singles

HG150, TNS, inverted, 1 set, 10 singles

RB130, TNS, 1 set, 1 attempt, failed

RB130, TNS, inverted, 1 attempt, failed

CoC#1, negatives, 3 sets, 18,9s, 17,2s, 18,5s

Rest between sets: 2 minutes

no chalk

Did some additional gripper work when I was showing the grippers to a friend earlier today:

HG200, TNS, 1 set, 1 attempt, failed

CoC#1, TNS, 1 set, 1 attempt, failed

RB130, TNS, 1 set, 1 attempt, failed

HG150, TNS, 1 set, 1 single

HG100, TNS, inverted, 1 set, 1 single

HG100, TNS, 1 set, 2 singles

Left hand only

no rest between attempts

no chalk

He was able to TNS a HG200 with his right hand straight away but he missed the HG250. Roofers are pretty strong guys

Edited August 9, 2008 by Klesen

[Benedikt Farsmann]

2008-08-12

Iron Woody Gripper and Powerball

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

4-2 outer grip, 50%, 45 lbs, 1 set, no set, 10 repetitions, L/R

4-2 outer grip, 50%, 45 lbs, 1 set, no set, inverted, 10 repetitions, L/R

6-2 outer grip, 75%, 64 lbs, 1 set, no set, 10 repetitions, L/R

6-2 outer grip, 75%, 64 lbs, 1 set, no set, inverted, 10 repetitions, L/R

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, repetitions L: 8,6,4

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, repetitions R: 9,8,5

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, inverted, repetitions L: 1,3,1

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, inverted, repetitions R: 1,1,1

6-8 inner grip, 200%, 176 lbs, 3 sets, negatives, L: 11.5s, 12.2s, 11.6s

6-8 inner grip, 200%, 176 lbs, 3 sets, negatives, R: 12.3s, 12.4s, 13.0s

powerball, wrist, 1 set, L: 53.6s, 6878 rounds (max)

powerball, wrist, 1 set, R: 54.6s, 8339 rounds (max)

powerball, hand rotation, 1 set, L: 43.2s, 7076 rounds (max)

powerball, hand rotation, 1 set, R: 54.1s, 7500 rounds (max)

powerball, fingers, 1 set, L: 42.6s, < 5314 rounds (max)

powerball, fingers, 1 set, R: 45.0s, < 5314 rounds (max)

No chalk!

Poundages are estimates!

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:10

...my hands are destroyed! I finally ordered a set of expand-your-hand-bands, an additional spring for the Iron Woddy Gripper to be able to vary the resistance even more and a 1" vertical bar that I'm looking forward to train with.

[AnimalCage]

[ruga buga]

my goodness

[Benedikt Farsmann]

my goodness

I find it kind of funny because I'm one of the weakest guys here on the board so thanks for that comments/smilies, Alan and Guy

2008-08-14

Bending

First of all I honestly have to say that I don't know anything about bending so feel free to lough at me

Today I sighted some pieces of brass at work and joked around with my co-workers about bending it. One of them tried to bend one piece and gave up really fast as he couldn't bend it very wide. Concerning this I have to mention that he's quite a skinny guy. I then picked it up and bend it. They were impressed but talking about this on the gripboard may be embarrassing Anyways it was my first ever bend and I really liked it! I took one of the bars with me to bend it sometime as it was so much fun! When I arrived home I then quickly read over a bending article here on the gripboard to look up what I was doing so here is some information on my first bend:

Bar Length: ~21cm

Bar Diameter: 0,59cm

Bar Shape: round

Bar Material: brass

bend to 2,91cm

double overhand, unbraced

picture of the bar : http://www.gripboard.com/uploads/121727969...79_971_7559.jpg

picture of the bar close-up: http://www.gripboard.com/uploads/121727969..._971_243754.jpg

picture of my hand afterwards: http://www.gripboard.com/uploads/121727969..._971_151897.jpg

I started bare handed as I didn't know anything about bending. As I was halfway through I cut both my hands and saw that I was bleeding so I filed down the ends of the bar a bit as they were very sharp and wrapped a towel around the ends of the bar and finally bend it to 2,91cm. My hands hurt a bit but I liked it.

I know it's nothing special but how's such a bar compared to an IM white nail?

Thank you!

Ben

[Benedikt Farsmann]

I almost forgot...

I ordered "the bomb" (8lbs) and a RB100 from FBBC and hopefully I'm about to get a "little-big-horn" as well.

Aside from that I was thinking about a new grip training routine that will look like this:

Day 1:

Grippers

+any other grip exercise

Day 2:

Expand-Your-Hand-Bands

Day 3:

off

Day 4:

Iron Woody Gripper

+any other grip exercise

Day 5:

Expand-Your-Hand-Bands

Day 6:

off

Day 7:

repeat circle

My main focus is still on grippers (I just love them ) but it's also fun to vary training by adding any grip exercise to my training. Therefore I will bring in every grip tool I own so I will switch the additional grip exercise every session (powerball, vbar, bomb, my self-built leverage bar, horn, plate curls, frist curls, etc.) AHHH I'm an addict. Send for the doctor!

[Benedikt Farsmann]

2008-08-15

Grippers and Iron Woody Gripper

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

HG100, 1 set, TNS, 10 singles, L/R

HG100, 1 set, TNS, inverted, 10 singles, L/R

HG150, 1 set, TNS, 10 singles, L/R

HG150, 1 set, TNS, inverted, 10 singles, L/R

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, repetitions L: 9, 8, 6

5-3 inner grip, 100%, 87 lbs, 3 sets, no set, inverted, repetitions L: 3, 1, 0

RB130, 3 sets, TNS, singles, R: 6, 4, 5

RB130, 3 sets, TNS, inverted, singles, R: 0, 0, 0

HG200, 3 sets, negatives, L: 18.2s, 15.3s, 17.0s

HG200, 3 sets, negatives, R: 19.6s, 20.6s, 19.8s

Next time I'll use a bigger one for the negatives.

self-built leverage bar (length: 282mm/ weight: 1,583kg / diameter: 47,6mm)

warm-up: front/rear/side lever 10 repetitions, no load, L/R

Front lever, 3 sets: +3,5kg L: 20, 19, 18

Front lever, 3 sets: +3,5kg R: 26, 20, 20

Rear lever, 3 sets: +3,5kg L: 20, 15, 13

Rear lever, 3 sets: +3,5kg R: 22, 16, 13

Side lever (1 repetition= left-right-right-left), 1 set, 20 repetitions, +1kg, L/R

Side lever (1 repetition= left-right-right-left), 2 sets: +2,5kg L: 17, 12

Side lever (1 repetition= left-right-right-left), 2 sets: +2,5kg R: 19, 15

I'll have to add some weight here as I did too many repetitions

No chalk!

Poundages are estimates!

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:30+

[honk]

How's your full body work?

[Benedikt Farsmann]

How's your full body work?

Thanks, it's working very well but I'm not logging it. By now I've already lost about 4kg.

BW: 82,0 kg

That's what I did today:

50x Jumping Jacks

50x Squat-thrust

50x Mountain Climbers

3x 10 push-ups

3x 10 dips

3x pull-ups (negatives)

3x chin-ups (negatives)

3x hyperextensions (max time)

My routine is still very inconsistent as I'm changing it every week. That's what I'm about to do this week: http://s5.directupload.net/images/080818/7m5cijzs.jpg

[Benedikt Farsmann]

2008-08-19

Iron Woody Gripper

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

4-2 outer grip, 50%, 45 lbs, 1 set, no set, 10 repetitions, L/R

4-2 outer grip, 50%, 45 lbs, 1 set, no set, inverted, 10 repetitions, L/R

6-2 outer grip, 75%, 64 lbs, 1 set, no set, 10 repetitions, L/R

6-2 outer grip, 75%, 64 lbs, 1 set, no set, inverted, 10 repetitions, L/R

8-2 outer grip, 100%, 89 lbs, 3 sets, no set, repetitions L: 10, 5, 4

8-2 outer grip, 100%, 89 lbs, 3 sets, no set, repetitions R: 12, 5, 4

7-3 outer grip, 100%, 83 lbs, 3 sets, no set, inverted, repetitions L: 7, 6, 6

7-3 outer grip, 100%, 83 lbs, 3 sets, no set, inverted, repetitions R: 8, 7, 6

10-3 inner grip, 200%, 179 lbs, 3 sets, negatives, L: 13.4s, 18.5s, 22.1s

10-3 inner grip, 200%, 179 lbs, 3 sets, negatives, R: 18.2s, 24.7s, 22.1s

No chalk!

Poundages are estimates!

Rest between sets per hand: 2 minutes

Total training time (h:m): 0:43

I measured the spreads of my grippers:

HG100 : 61,5

HG150: 61,9

RB130: 69,3

COC #1: 69,1

HG200: 64,35

HG250: 61,25

RB160: 73,3

RB180: 73,7

HG300: 66,8

RB210: 72,9

HG350: 64,7

RB365: 74,05

IWG inner grip: 37,2

IWG outer grip: >81,95

all in mm

Guess I'll have to use outer grip then.

[Benedikt Farsmann]

2008-08-20

Expand-Your-Hand Bands

white, 3 sets, 10 repetitions, L/R

white, 6 sets, L, repetitions: 20, 18, 27, 14, 17, 15

green, 3 sets, R, 10 repetitions

green, 3 sets, R, repetitions: 17, 36, 14

Rest between sets per hand: 2 minutes

I received an 1" V-Bar and a set of IM-Bands today and - surprise, surprise - I'm also sucking in this discipline. I couldn't even open my left with a green band as my pinky finger is too weak (same with the right hand regarding a yellow band). Let's face it, who has to extend his fingers in his normal life that way? Anyways it was fun and I need the pain....

[Florian Kellersmann]

Hope to see you competing in the german grip champs!

[Benedikt Farsmann]

Hope to see you competing in the german grip champs!

Thanks, Flo! It'd be nice to meet you. If I got the time I'd love to take part no matter if I won't come off that well.

When will it be? Do I have to qualify? Is there any website?

[honk]

Just ask Dr. Korte @ k3k.de

[Benedikt Farsmann]

Just ask Dr. Korte @ k3k.de

Thanks, Christoph. I'll ask him next time I order some grip equipment.

2008-08-21

Bending

I had to kill my last piece of brass which was the same as my last. This time I did it completely barehanded (double overhand, unbraced). Now I'll have to buy a bending kit first to go on.

Bar Length: 210mm

Bar Diameter: 5,9 mm

Bar Shape: round

Bar Material: brass

Bend to 32,6mm

Grippers

Some repetitions on HG100, HG150 and 1 attempt on HG200, 1 on CoC#1. I didn't count the repetitions on the HG100/150 but missed the HG200 and the CoC#1 with both hands.

1" Vertical Bar

I played with 19,5kg (in total) as I don't own more suitable weight plates. What a shame. I then stopped training as that light weight was of no use to get a burn.

no chalk! no breaks!

2008-08-22

Grippers

Did about 10 singles on CoC#1 per hand (TNS, no chalk). I missed all of them with my left by a few milimeters but closed it with my right each time exept the last two attempts. I'm proud

[Benedikt Farsmann]

2008-08-25

NO more childish grip training, full steam ahead!!

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Grippers

HG200, TNS, 1 single, R: KILLED IT and achieved my goal for 2008!! http://de.youtube.com/watch?v=wPWHQW0ExXo

CoC#1, TNS, 1 single, L: missed...

CoC#1, TNS, 1 single, R: closed! http://de.youtube.com/watch?v=we44JKEn1Zk

CoC#1, TNS, 1 single, L: missed...

No breaks! No chalk!

Iron Woody Gripper

7-5 outer grip, 91 lbs, 3 sets, no set, repetitions L: 5, 4, 3

7-5 outer grip, 91 lbs, 3 sets, no set, repetitions R: 5, 3, 1

1" Vertical Bar

19,5kg, singles, 50 repetitions L/R

That was of no use because of the light weight

self-built leverage bar

length: 282mm/ weight: 1,583kg / diameter: 47,6mm

Front lever, 3 sets: +5kg L: 14, 10, 8

Front lever, 3 sets: +5kg R: 15, 11, 9

Rear lever, 3 sets: +5kg L: 15, 12, 9

Rear lever, 3 sets: +5kg R: 17, 12, 10

Side lever, 2 sets: +5kg L: 3, 3, 1

Side lever, 2 sets: +5kg R: 7, 6, 4

(side lever: 1 repetition= left-right-right-left)

Iron Woody Gripper

12-6 outer grip, 187 lbs, 3 sets, negatives, L: 6.5s, 5.8s, 8.1s

12-6 outer grip, 187 lbs, 3 sets, negatives, R: 9.6s, 8.7s, 13.8s

No chalk!

Poundages are estimates!

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:21

I'm going to do this 3 times a week and I'll add the following to the routine as soon as I got the equipment:

-RB Pinch Block 50mm

-Rolling Thunder

-FBBC The Bomb (8lb)

-Wrist Curls + Reverse Wrist Curls on a FBBC dumbbell with a 3" handle

I really had to push myself not to train on my "OFF"-days as I'm already such a damn addict.

...for sure that new routine will kill my hands but hey, if it doesn't hurt, WHY DO IT?? ! Why train to crush others hands? It's my own pain I'm striving for!

[Benedikt Farsmann]

2008-08-26

Expand-Your-Hand Bands

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

white, 3 sets, L, repetitions: 37, 38, 25

white, 1 set, R, repetitions: 75 (then I stopped because it was of no use)

green, 2 sets, R, repetitions: 17, 19

bands on fingertips

Rest between sets per hand: 2 minutes

Total training time (h:m): 0:15

[Benedikt Farsmann]

2008-08-28

Warm-up as always: http://www.youtube.com/watch?v=GeVqkajlPV0

Iron Woody Gripper

8-3 outer grip, 96 lbs, 3 sets, no set, repetitions L: 6,3,1

8-3 outer grip, 96 lbs, 3 sets, no set, repetitions R: 5,2,1

1" Vertical Bar

19,5kg, singles, 50 repetitions L/R

self-built leverage bar

length: 282mm/ weight: 1,583kg / diameter: 47,6mm

Front lever, 3 sets: +6,25kg L: 10,11,9

Front lever, 3 sets: +6,25kg R: 13,13,9

Rear lever, 3 sets: +6,25kg L: 9,6,3

Rear lever, 3 sets: +6,25kg R: 9,7,4

Side lever, 3 sets: +4,25kg L: 4,4,3

Side lever, 3 sets: +5,5kg R: 6,4,4

(side lever: 1 repetition = left-right-right-left)

Iron Woody Gripper

11-8 outer grip, 194 lbs, 3 sets, negatives, L: 3.9s, 3.4s, 5.0s

11-8 outer grip, 194 lbs, 3 sets, negatives, R: 6.1s, 12.0s, 10.0s

No chalk!

Poundages are estimates!

Rest between sets per hand: 2 minutes

Total training time (h:m): 1:02

Today training didn't feel good at all. My forearms were still sore from my last training session as you can probably see but I HAD TO train.... I need more weight plates...

Edited August 28, 2008 by Klesen