Stagger's Grip Work

[stagger]

Ok, finally got my idea of a routine together. I followed some great advice in an old thread about not going by a 7-day schedule. The body doesn't go by weeks, so why should I? So I have a 9 day schedule.

Day 1- Crush and levering

2 days rest

Day 2- Pinch and levering

2 days rest

Day 3- Wrist

2 days rest

Extensor bands/dex balls I just do whenever I feel like it, not really in a set routine, though I might start with the bands. Also on the off days I do hand balancing (still working my way up to a free handstand) and since I'm in the Marines I run and do pushups/pullups/crunches pretty much every day, which is why I felt 2 days rest between grip workouts was important. I'm pretty weak right now as far as grip goes but you've got to start somewhere, and I'm a small guy.

Apr 17 09

Closed HG150 7R and 4L, inverted 5R and 3L Not sure if it's strength or hand positioning that's making the inverted harder

HG200 negatives, 3 each hand regular and 3 each hand inverted. I can hold it at about 1/2" for 5-6 seconds

HG150 coin holds, regular and inverted, 2 each hand. 10 seconds right, 6-7 seconds left. Pretty tired by now, maybe take longer breaks between sets/exercises

I'm taking the levering really easy right now, high reps and low right, because I read that you can easily injure yourself doing max lifts with a hammer. So I'm using a 6lb hammer about halfway down the handle. Not gonna bother writing it all out but I do 3 ulnar and 3 radial exercises, 2x10 of each, and then 3x10 of side to side (pronation and supination).

I thought about having a separate day to just do all out levering but I figured I should build a base first.

Looking forward to getting stronger and posting some better numbers, all advice appreciated! Thanks.

By the way, would it be a good idea to just have an HG150 with me throughout the day on crush day and just keep repping it?

[stagger]

Decided that in addition to that little crush workout I'd just carry around an HG150 with me all day and rep it regular and inverted. When I can do 15 reliably with both hands I'll move up to HG200 attempts.

[stagger]

Did a lot of hand balancing on the 2 rest days, making good progress but feel kind of weak today, pinch day.

Doing "wide" pinch with a 4" block.

1-hand 10 sec holds, 5 holds, 25lbs

2-hand 10 sec holds, 5 holds, 50lbs

until I get my FBBC pinch block so I can do narrow pinch that's all I got as far as regular pinching, but I do have some pony clamps

3x5 pony clamp squeezes

2x5 towel hammer curls, 30lbs, 2x5 40lbs

and some levering. Since this was pretty easy on account of not having the block yet I'll probably do more hand balancing later. I finally made my handstand into something I can work with.

[stagger]

Grippers today, and I switched things around so now I do grippers and pinch twice a week each, only one rest day inbetween. Still doing the levering 3x a week and a wrist day.

150 closes regular- 10 right hand, 8 left hand

150 closes inverted- 8 right hand, 6 left hand

200 negatives regular- 5 each hand

200 negatives inverted- 5 each hand

150 overcrushes regular- 3

150 overcrushes inverted- 3

3x12 each hand with the green band

Once I do this routine for a little while and see how fast I'm recovering, I might do 2 different gripper workouts- one like this with negatives, max closes, and overcrushes, and then the other day just closing the 150 many times throughout the day, then moving on to 200 attempts once I hit 15 reps with the 150.

[stagger]

Busy day Friday and didn't get to work out until late. Had PT in the morning and did about 60 pullups over an hour plus a bunch of other calisthenics so my grip/body was a little weaker than it should have been.

4" pinch block- 20lbs each hand 5 10 sec holds

same block- 45lb 5 10 sec holds

weighted pullups- 3x6 15 lbs, 3x6 20 lbs

some levering

[stagger]

Monday

4" pinch block, 20lbs, 10 sec holds, 5 each hand

25lbs, 5 sec holds, 5 each hand

two-hand 50lb, 10 sec holds

L-Seat on fingertips, 10 sec holds

handstand pushups (against a wall), 5 singles

attempting to do a tuck planche but my arms just fold as soon as I lean forward, so all I can do there is hold in a half-bent position for a few seconds. hopefully the L-seats and handstand pushups do something for my arm strength

Wednesday

ironmind twist-yo-wrist- 15lbs forward and reverse x2

20lbs forward and reverse x2

plate wrist curls 10lbs, 5x5

reverse plate wrist curls 5lbs, 5x5

did handstand pushups and fingertip L-seats throughout the day, and did a shitload of forward, back, and side-to-side levering.

I should get my blobette this week or maybe next week, filled with sand it will only be 17lb but something tells me that's going to be very difficult