Training Log

[wsm_fan_uk]

Hello everyone, I've been lurking here for the past couple of weeks and decided it was time I introduced myself.

I've just got back into gym training for the past 6 weeks or so and have been training my grip for a couple of weeks or so. I've decided to post my grip workouts here to get any input about what I'm doing.

I'm training my grip for overall hand/wrist strength I have no clear goals at the moment, I want to build an overall basis of strength before I go after specific goals.

I am working my grip on different days to my regular gym days, about twice per week. I have been performing all exercises using the left hand first (I'm right handed), if I fail using the left hand I only perform that number of reps with the right hand.

Sunday 27th April

Ivanko Supergripper:

(handles wrapped in cloth, chalk for extra grip)

5 sets, 5 reps 8.3

single 9.3

single 9.4 - failed

Pinch grip:

(performed using a concrete block around 4 inches across weight around 20lbs - exact weight/dimensions to follow)

Lift and hold to failure 18secs, 21 secs, 13 secs.

Lever lifts:

(using a 7lbs sledge hammer with 28 inch handle, performed in similar style to pages 56/7 of "Mastery of Hand Strength")

foremost finger 20 inches from head

1 set 6 reps, 1 set 4 reps.

Finger Walks:

(using a 7lbs sledge hammer with 28 inch handle)

2 attempts, first 4/5 of the way to the head, one 1/2 way to the head.

Later in day.....

Inverted Ivanko Supergripper:

1 set, 14 reps, setting 7.1

As I said I would appreciate any input from anyone as to anything I'm neglecting/anything I should be performing differently. Also I'd appreciate hearing from any UK gripsters about any economical sources of grip tools/toys.

Thanks all,

Martin

Edited April 28, 2003 by wsm_fan_uk

[nrw125]

I understand that you'd like to develop your crushing strength equally in both hands, and I think it's great that your emphasizing your left first in the workouts, but I don't know about holding up your right's progress just because. I think most people here have a strength discrepancy between right and left, and would like to improve it, but don't really see it as a problem.

[wsm_fan_uk]

Only time will tell on that one nrw125, at the moment I am making good gains using this method (as you would expect for a newbie). However if progress slows to an unacceptable rate I will consider revising this approach.

BTW it's not just cruching strength I am using the left hand first aproach on it is all exercises.

Thanks for the input

Martin

[AnimalCage]

Martin, Welcome! A new logger is always appreciated. I agree with NRW. I always train each hand to its max. Your positions on the ISG are excellent. I'll use mine more when I get around to wrapping the handles.

Alan

[wsm_fan_uk]

Workout @ Home, Wednesday 30th April 4pm-5pm

Notes:

Still using left hand first approach (intend to do so until progress slows to an unacceptable level).

Gym day before - hands feel fine though.

Workout

----------

Ivanko Supergripper:

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

9.1, 5 sets, 5 reps

7.5, 1 set, 5 reps, 1 set 3 reps

10.1, single

8.5, single - both hands 1 penny away

Concrete Block Pinches:

Block 5lbs

Lift and hold to failure 13secs, 7 secs, 6 secs.

Front Lever Lifts:

5 sets, 5 reps

Plate Wrist Curls:

1 set 20 reps

Finger Walks:

2 attempts 4 inches off

Thanks very much to those of you who have given me your feedback so far. Another question that I'd like some input on is wrist exercises. I'd like to know what you think the number one wrist exercise is for a beginner like me.

Edited May 1, 2003 by wsm_fan_uk

[Bearcat 74]

Plate wrist curls. I think they are the best for wrist strength.

[wsm_fan_uk]

Notes

------

Weighted Concrete block used for pinches:

weight - 48lbs

width 3 7/8 inches

I'm hoping that this means when I can work up to lifting the block with 30lbs I will be ready and able to pinch 2 35's.

I don't think that the weight/width is as impressive as it may (or may not!) sound because the surface is very abrasive - it would rip my thumb if I didn't drop it a little before failure.

[wsm_fan_uk]

Workout @ Home, Thursday 1st May 4pm-5pm

Notes:

Hands felt OK after yesterday, wrist sore so laid off wrist work.

Trying maxes on SG, not using left hand first approach.

LH = Left Hand

RH = Right Hand

Workout

----------

Ivanko Supergripper

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

9.4, lh failed - negative, rh got

8.5, rh got

10.2, rh got

9.4, lh got

8.6, rh failed - about 1mm - negative overcrush

10.2 lh 3-4mm

New PBS:

RH - 10.2

LH 9.4

Concrete Block Pinches:

Block 5lbs

Lift and hold to failure 16secs, 10 secs, 5 secs.

Finger Walks:

2 attempts closest yet.

NB handle thickens towards head - makes last inches hard - consider sanding.

[wsm_fan_uk]

Workout @ Home, Sunday 4th May 8.30pm-9.45pm

Workout

----------

Ivanko Supergripper

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

7.5, 3 sets, 5 reps,

7.5, 1 sets, 4 reps,

7.5, 1 sets, 3 reps,

Concrete Block Pinches:

Block & 5lbs

Lift and hold to failure 19secs, 12 secs, 11 secs.

Sledge Levers To Nose:

NB: all strict, all performed from floor, all singles, distance from handle measured to finger closest to head of hammer.

16inches x 7lbs = 112ip

5 singles, 17inches x 7lbs = 119ip

18inches x 7lbs = 126ip

19inches x 7lbs = 133ip

Finger Walks:

1 full length walk

1 failed attempt

Plate Wrist Curls:

1 set, 10lbs, 21 reps.

Plate Curls:

1 set, 10lbs, 21 reps.

Hammer Curls with Sledge hammer:

1 set, 2 reps, 14inches x 7lbs = 98ip.

Notes:

Drop plate exercises until heavier plates can be purchased.

Edited May 7, 2003 by wsm_fan_uk

[Jonathan McMillan]

Have you tried pinching 2x10lb plates and doing your wrist curls with that? I had to do this before I could progress to the 25lb plate.

Jon@han

[wsm_fan_uk]

I'll be in the gym on Tuesday so I'll give it a go, my trouble at the moment is that I train my grip at home and I don't have any plates other than a few cheap plaster cast ones.

I might try pinching 2 35's on tuesday as well, I doubt I'll get them but it will give me an idea of how far I've got to go.

[wsm_fan_uk]

Workout @ Home, Wednesday 7th May 11am-12.30pm

Workout

----------

Ivanko Supergripper

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

7.5, 5 sets, 5 reps

9.2 2 sets, 5 reps; 1 set 2 reps

Block Pinch plus 7.5lbs

10secs, 10 secs, 9 secs

n.b. changed approach, aim for 3x10secs, increase weight when acheived.

Sledge Levers To Nose

5 singles 18"x7lbs = 126ip

Finger Walks

3 singles.

[wsm_fan_uk]

Workout @ Home, Wednesday 8th May 4pm-5.00pm

Workout

----------

Ivanko Supergripper Singles:

9.4 got,

10.2 got,

8.5 got,

10.3 got,

9.5 rh lh failed

11.1 rh failed

NEW MAXES:

RH - 9.5

LH - 10.3

Supergripper Pinches:

5.1 6x5

5.2 2x5

[wsm_fan_uk]

Workout @ Home, Saturday 10th May 7.30pm-8.30pm

Workout

----------

Ivanko Supergripper:

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

9.2, 5 sets, 5 reps

8.4, 1 set, 5 reps

Concrete Block Pinches:

Block & 7.5lbs

10secs, 9 secs, 8 secs.

Sledge Levers To Nose:

5 singles 19"x7lbs = 133ip

nb alternated left hand, right hand and did all reps non-stop - in a rush!

[wsm_fan_uk]

Workout @ Home, Sunday 11th May 4.30pm-5.00pm

Workout

----------

Ivanko Supergripper:

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

8.4, 5 sets, 5 reps

Hammer Curls with Sledge:

2 sets 5 reps 14"x7lbs=98ip

nb left hand failing, right hand ok.

[Jonathan McMillan]

Hammer curls with a sledgehammer sounds interesting, do you hold your wrist ridgid for these or do you flex them with the curling motion???

Jon@han

[wsm_fan_uk]

I keep my wrist locked in the neutral position, it seems like a good exercise, a couple of sets of 5 left my wrists pleasently fatigued.

I'm hoping that it will build strength to help lifting the sledge to shoulder level when levering it to the nose (my weakness in this feat).

[Jonathan McMillan]

Sounds good, I'll have to give these a try!!

Jon@han

[wsm_fan_uk]

Excelent Jonathan, let me know how you get on/what you think of them.

[wsm_fan_uk]

Workout @ Home, Sunday 11th May 4.30pm-5.00pm

Workout

----------

Ivanko Supergripper:

4.2, 1 set, 10 reps

5.3, 1 set, 5 reps

6.4, 1 set, 3 reps

9.3, 4 sets, 5 reps

9.3, 1 sets, 3 reps

Block Pinches plus 7.5lbs:

10 secs, 2 more attempts

n.b. getting weaker, try pinch workout on different day.

Coin Pinch, 20lbs:

10 secs, 5secs

Sledge Levers To Nose:

19.5" x 7lbs = 136.5ip - 5 singles

20" x 7lbs = 140lbs - 5 singles

Finger Walks w/Sledge:

5 singles

Notes:

Split block pinch, coin pinch and finger walks into separate workout.

[wsm_fan_uk]

A while since I've posted - busy boy but I have been keeping a crap training log in a txt file on my desktop. So here goes:

==================================================

1 Hand Pinch Dls:

rh - block plus 7.5lbs 14sec, 13 sec, 13 sec

lh - block plus 7.5lbs 10sec, 3sec

block 10 sec, 15sec

coin pinch, 20lbs

rh - 15sec, 15 sec 15

lh - 10 10 12

ISG pinch:

3.1 2x10

4.1 2x5

4.2 2x5 2x5

5.2 2x5 2x5 (attempts)

finger walks:

1 rep, full length

3 reps up and down

========================================

supergripper - 9.3 - 5x5

10.1 - 1x5

Levers To Nose:

20.5" - 2 singles

212 5 singles

========================================

ISG Singles:

9.2

9.3

9.4

8.6

10.3

9.5

11.1 - both

10.4 - rh only

hammer curl w/sledge:

rh 14",2x5

hammer lh 14",1x4, 1x3

========================================

block pinch - full dl and 5 count:

both hands, block + 15lbs (wooooh )

coin pinch:

lh5,8,11

rh12,16,17

SG Pinch:

4.2 2x5

5.2 4x5 1x3+2

Finger Walks + 2.5lbs - 3 attempts approx 8"

========================================

ISG:

10.1 5x5

Lever to Nose:

21.5" 4 singles

22" 1 single

========================================

Lever to Nose:

rh full length lever, 1 rep.

block pinch - bests:

lh 10lbs,4secs

rh 15lbs,3secs (thunb getting ripped to s**t)

Coin pinch:

lh 12 6 8

rh 10 12 16

SG Pinch 4.2 2x5

5.2 4x5

5.3 - 2x4 attempts

finger walks + 1.25kg about 3x14"

========================================

ISG:

9.4 5x5

Lever to Nose:

22.5" 3 singles

front levers 2x5x12"

rear levers 2x5x14"

hammer curls 2x5x14"

========================================

ISG:

10.2 55555

11.2 single

Lever to Nose:

rh 23" 1 single

lh 22" 1 single

========================================

ISG:

8.6

1x5

1x4

1x3

1x2

1x2 - useless, big jump!

Lever to nose:

22"x1

lh - 2 reps

3 reps from shoulder not floor.

rh - f5 reps

Sledge Curls:

1rep x 15" 1

2x2reps 15"

front levers 2x5x13"

rear levers 1x5x15" 1x3x15"

========================================

ISG 8.6:

55553 - crap reps, still a way to go.

block pinch:

3x10secs x block and 25lbs - 2easy, need to find a way to add more weight.

nb used 2 hands - easier on thumbs.

[Jonathan McMillan]

Martin,

Nice to see another training post again. Could you post the estimated force poundages with the ISG settings? I'm too lazy to look them up while reading this.

Jon@han

[wsm_fan_uk]

Here's the full table, don't know what the formatting will be like one the form is parsed though - don't blame me if it looks aweful!

It's worth noting that these forces are estimated for closing the gripper further up the handle, meaning there is less leverage, I don't know the equation used (and there's a good chance I wouldn't understand it anyway).

I will be getting an RB IP160 soon so I will have this a a point of refrence. In the mean time, I remember reading someone say that the day they closed the highest ISG setting for the first time was the first day that they closed the IM3. Therefore, as I rough guide I would multiply by 0.8 in order to Ironmindise these poundages.

Spring 1 Spring 2 Closing Force

3 1 45

4 1 56.41

4 2 64.32

5 1 69.58

5 2 77.49

6 1 84.5

5 3 87.15

6 2 92.41

7 1 101.17

6 3 102.07

7 2 109.08

6 4 113.48

7 3 118.74

8 1 119.6

8 2 127.51

7 4 130.15

8 3 137.17

9 1 139.78

7 5 143.32

9 2 147.69

8 4 148.58

9 3 157.35

1 10 161.71

8 5 161.75

9 4 168.76

2 10 169.62

8 6 176.67

3 10 179.28

9 5 181.93

11 1 185.4

4 10 190.69

2 11 193.3

9 6 196.84

3 11 202.96

5 10 203.86

12 1 210.84

9 7 213.52

4 11 214.38

2 12 218.74

6 10 218.78

5 11 227.54

3 12 228.4

7 10 235.45

4 12 239.82

6 11 242.46

5 12 252.98

8 10 253.88

7 11 259.14

6 12 267.9

8 11 277.56

7 12 284.58

9 11 297.74

8 12 303

9 12 323.18

12 10 345.11

[Jonathan McMillan]

LoL Thanks Martin!!! I have it printed off on my wall in my gym already. I meant post the estimated poundages with the settings in your workout logs. Oh well now I can look back to this part of the thread each time

Jon@han

[BarBender]

http://www.ualr.edu/helpdesk/tech/sgcalc.zip

This is a free javascript calculator. Download, unzip, and run it locally on your machine via your favorite web browser. If there is enough interest, I will consider writing a stand alone Windows application that does the same and more.