Joey_grips Posted March 17, 2013 Share Posted March 17, 2013 Over the next 4 weeks. I'll be doing 1-4 rep (Max weight) lifts 3 days a week. Exercises are as follows. Squats/hack squat machine if knees and back arent feeling the best. Leg press Dead lift Bench press Weighted dips Shoulder press Heavy wide grip lat pull downs Barbell curls. Seated wide grip cable rows (maybe) 1-2 sets per exercise. 1-4 reps maximum. What do you boys think? Too much? Too little? Thanks fellas Train smart, train hard, train safe Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted March 17, 2013 Share Posted March 17, 2013 I'd say... For the "big" lifts (bench, deadlift, squat, military press if you do that) do 3-5 working weight singles, after several warmup sets. For the other lifts, dips for example, do sets of 3 reps at working weight. Sounds like A good selection. Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted March 17, 2013 Author Share Posted March 17, 2013 Sweet. Thanks bro. Im currently body building too and Im bulking and want to put mass so I thought this kind of programme is due. Need to get my strength up big time. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted March 17, 2013 Share Posted March 17, 2013 Sounds like itll be a good change of pace for you. Just keep in mind, when you're doing heavy low rep work, you want to do more sets. If you look at my log, for example, I usually do like 8-10 working sets. Haha. But if I was really looking to max, id be doing less, like I suggested above. Quote Link to comment Share on other sites More sharing options...
BenMorrissey Posted March 17, 2013 Share Posted March 17, 2013 If you want to put on mass, you'd be better off with 8-10 reps (maybe even 12) per set. Strength wise 3-5 reps per set is optimal for most people. You could do a 3 day split (chest, triceps and anterior + lateral delts for 1 day, Back, biceps & rear delts for another day, and legs for the other day). Or if you're a beginner 2 full body workout days (unless you recover quickly from workouts, in which case go for 3). I'd say do 3-5 sets of each exercise, excluding the warm up set(s). Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted March 19, 2013 Author Share Posted March 19, 2013 Here's how the first workout looked: Dead lifts: 2 warm up sets w/80kgs for 10 reps. 10 singles at 145 kgs with 2 minutes rest in between each rep Military press ( smith machine): 2 warm up sets w/ 40kgs for 10 reps 10 singles at 75 kgs w/ 1 minutes rest 3 x 8 lateral raises w/ 10. Kgs 1min rest Shrugs 8x5 reps with 40 kg db Barbell curls: 2 warm up sets with just the bar ( 20 kgs) for 12 reps 10 singles at 40 kgs w 1 minute rest (extremely controlled negative) Alternating DB curls: 2 warm up sets w/10kg DB for 12 reps ea arm 1 min rest 5x5 reps w/17.5kg DB each arm 1 min rest Alternating hammer curls: Same as alternating DB curls Dips: 10 sets of 5. Stretching session to cool down. Overall. This workout had me huffin n puffin. This was done on Sunday and its now Tuesday night and my body is still feeling it. Wednesday I'll be doing hack squats, bench press, and heavy ass lat pull down followed by wide grip seated cable rows. Thanks guys. Ps. Grip training is still going well!! Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted March 19, 2013 Share Posted March 19, 2013 Looking good man! Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted March 25, 2013 Author Share Posted March 25, 2013 Wednesday march 20th. Bench press: 8 sets of two reps. 100 kgs Squats: 8 sets of 1 rep. 100 kgs Bent over barbell rows: 5 sets of 5 reps . 55kgs Wide grip pull ups: 10 sets of 5 reps. Body weight Narrow grip under hand pull ups: 10 sets of 5 reps. Body weight End result... Couldnt walk down the stairs. 1 Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted April 4, 2013 Author Share Posted April 4, 2013 I changed things up a little over the last week. My body has been longing for a break so I've been doing a circuit of pull ups (varied grips), dips, push ups and body weight squats and lunges. I do sets of 6 running around the gym until I completely fail. Work out takes about an hour. Next week- its back to the heavy pressing, lifting and squatting. Just started working with the #3 as well. This thing is unreal. Its a different game altogether with this gripper. Cant be stupid with it otherwise it'll be game over. http://youtu.be/Bh7f3Yx610Q Thanks Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted April 17, 2013 Author Share Posted April 17, 2013 Training update time!! The power lifts have been going extremely well and this extra strength has aided my grip training big time. I am now wide setting my coc 2.5, closing my ghp 6 consistently and the coc #2 is starting to feel very very easy. Not far from closing my coc #3! Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted April 27, 2013 Author Share Posted April 27, 2013 Todays workout - Deep squats. 5 sets of 5 with 90kgs Hamstring curls - 5 sets of 5 - 60kgs Wide grip lat pull downs 5 x 5 - 80kgs Seated close grip rows 5x5 - 70 kgs Abs - 5 sets of 25 Tomorrows work out - Incline db press 5x5 - 35kg dbs Decline bench 5x6 - 85kgs smith machine shoulder press 5x5 - 60kgs Lateral raises - 10kgs3 sets to failure Straight bar arm curl 4 x to failure 20kgs Db hammer curls 5x5 - 17.5 kg db's Tricep push downs rope 5x5 - 35 kgs Overhead tricep extensions 5x5 - 35kgs I got 3 more weeks of this mass phase. Grip training is on hold for two weeks or so now as I have been experiencing discomfort in my right hand index finger. All in all, I'm feeling a my best. This routine ill stick with for the rest of the 3 remaining weeks. Thanks Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted May 13, 2013 Author Share Posted May 13, 2013 At the end of the mass/strength period, I have gained almost 5 kgs and my strength gains have been awesome. My beast within was released. Below are my new PB single rep exercises. Deep Squat - 125kgs. Dead lift - 150 kgs DB bench press - 50kg db's (can make 2 reps) Barbell bench press - 120kgs (spotted in case i die lol) Ezybar curl - 55kg Military press - 70 kg (scared to go heavier) Grip: Captains of crush 2.5 - 7 parallel reps (2 weeks ago, resting grip training now) Captains of crush 3 - less than a CM to go!! RB adjustable - level 7-7 negative hold gold spring. Thanks all for your advice! I will do a low rep high intensity program every 2-3 months. This will probably be the last post in this thread until then. Train safe all! 1 Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted May 20, 2013 Author Share Posted May 20, 2013 Back at the gym yesterday Sunday 19th after a solid week of training. Training went well, but woke up this morning with the sore throat and runny nose. I believe this is a system shock? Any of you guys know if thats true? So heres the work out - did a full body routine just to prime myself for the weeks ahead - ill do this all week 15 minutes slow warm up on elliptical followed by a full body stretch. Dead lift - 3 sets of 12 - 70 kgs Bench Press - 3 sets of 12 - 60 kgs (boy did this kill me) Leg press - 2 sets of 12 - 3 plates a side (20kg) DB shoulder press - 3 sets of 12 - 15 kg Pull ups 3 sets of 10 - body weight Grip training at home- Warm up - 2 sets of 10 CCS with CoC #1 Block set with CoC 1.5 x 5 Block set with CoC 2 x 5 singles MMs CoC 2.5 x 2 single over crush (right hand only) Burn out ccs set with CoC # 1- till failure Extensor work - 4 sets of 20 with flextend glove. Only just recovering from a very minor finger injury so I reduced the amount of sets and intensity. Gotta get rid of this damn flu so I can go back into it. Its screwed up my training plans. Thanks Guys Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted May 25, 2013 Author Share Posted May 25, 2013 Back into grip training now! I'm taking up a 5x5 approach and we'll see where it takes me. Heres what my last session looked like. Warm up w/coc #1 - 10 block set reps each hand Warm up set 2 w/coc #1 - 10 block set reps each hand Working set 1 - 5 block set reps with coc #1.5, overcrush last rep b/h Working set 2 - 5 block set reps with coc #1.5, overcrush last rep b/h Working set 3 - 5 block set reps with coc # 2, overcrush last rep r/h 3 mms reps with Left hand Working set 4- 5 single Mash monster set with coc #2.5 - set to about 20mm Working set 5 - same as working set 4 Negatives - RB asjustable Deluxe Level 7-7 gold spring - cheated shut with extended handle and held as long as possible. 2 attempts. Level 6-6 gold spring - cheated shut with extended handle an held for as long as possible. 4 attempts. Level 5-5 gold spring -mms set for 5 baby reps (by this point, my forarms and hands were about to explode) Burn out set- max reps with 20mm block set with coc #1.5. Roughly 26 reps both hands. I felt no discomfort after this workout yesterday, my finger felt great! Today, i repped my hg 300 for 3 baby reps. So not much strength was lost which Im happy with. But intensity wise, im behind from where i was 4 weeks ago. Road to #3 looking great!! Thanks buds! Happy training! Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted June 2, 2013 Author Share Posted June 2, 2013 Grip training log - Sunday 2nd june 2013 10 CCS reps with #1 - followed by 30 second rest 10 CCS reps with #1 - Working sets- 5 Block set (1") reps with #1.5- 45 second rest 5 block set reps (30mm) with #1.5 - 1 minute rest 1 CCS reps with # 2 ( closed) 5 block set reps with #2 5 block set reps (30mm) with #2 5 Block set singles with 2.5 - 1 minute rest in between each close 5 block set singles (20mm) with 2.5 Burnout set to failure - ccs reps with # 1 Extensor work with flextend glove - 4 sets of 20 reps Quote Link to comment Share on other sites More sharing options...
Joey_grips Posted June 10, 2013 Author Share Posted June 10, 2013 The beast within is slowly unleashing.. The workout routines above are proving successful. Here is a video attempt of the #3. So damn close! Uploaded two videos today. Thanks Quote Link to comment Share on other sites More sharing options...
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