Hockey Stick Posted February 28, 2017 Author Share Posted February 28, 2017 (edited) 17w09-2 Only grippers, Vulcan Chrome spring: Cheating with set--> Warming: Level 6 1x3/1x3 Level 9 1x3/1x3 Level 11 1x3/1x3 Workset: LH RH 13 1x1 14 1x1 13 1x1 15 1x1 Proper set 1"--> level 12 LH and 14 RH, both failed 13 1x1 15 1x1 (cheating with set again) Proper set 1"--> level 12 LH and 13 RH, both failed Proper set 1,5"--> level 11 LH and 12 RH, both failed Did reps on level 9 LH and level 10 RH with 1,5" set and finished off with biceps curl on 30 kg 1X10/6/6 I need to train (put in some volume) on 1,5" set. BR/Göran Edited February 28, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 1, 2017 Author Share Posted March 1, 2017 17w09-3 2HP flask 46,5 kg 1x3 61,5 kg 1x3 71,5 kg 1x1 76,5 kg Failed 71,5 kg 4x1 71,5 kg Failed Finger curl (overhand) 20 kg 1x10 60 kg 1x5 70 kg 1x3 80 kg 1x3 90 kg 5x3 Wrist Curl 20 kg 1x 10 40 kg 1x5 50 kg 1x5 60 kg 1x3, 1x3, 1x2, 1x1 R-Wrist Curl 20 kg 1x8, 1x8, 1x6 BR/Göran Quote Link to comment Share on other sites More sharing options...
pburke23 Posted March 1, 2017 Share Posted March 1, 2017 What kind of progress are you seeing on the flask with your current programming? Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 1, 2017 Author Share Posted March 1, 2017 10 minutes ago, pburke23 said: What kind of progress are you seeing on the flask with your current programming? I do not know for sure. I started pinching for the first time 3 month ago and managed 70 kg at that time, 1 month later I had improved by 10 kg, and today I guess I am equally strong but maybe a little tired in my hands (close to over train). Anyway, I believe that it´s a lot about friction. It would not surprise me if I improve by10 kg during the summer just because of weather (no humidity at all in Sweden today & I have very dry hands during winter, bad skin for creating friction) when the summer is coming in June. But I do not think it is the weight number that matters the most, the important thing is that I train the pinch at all-->will give me an overall balance in the end. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 5, 2017 Author Share Posted March 5, 2017 17w09-7 (only grip training, still having a cold, but getting better) 2HP flask 61,5 kg 1x2 66,5 kg 1x1 71,5 kg 1X1 72,75 kg Failed 72,75 kg 1X1 74 kg 1x1 75,25 kg Failed 71,5 kg 1x7 second hold 71,5 1x1 71,5 1x1 Finger curl (overhand) 50 kg 1x10 90 kg 5x3 Wrist Curl 30 kg 1x 8 50 kg 1x5 60 kg 1x3, 1x3, 1x2, 1x1 R-Wrist Curl 20 kg 1x10, 1x6, 1x5 Supination/Pronation with Kettlebell (lying on the floor) 8 kg 1x5/1x5 + 1X5/1x5 16 kg 1X10/1x10 + 1x10/1X10 (with little help by my free hand) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 6, 2017 Author Share Posted March 6, 2017 17w10-1 Squat: 20 kg 1x5 60 kg 1x5 80 kg 1x5 100 kg 5x5 Bench: 20 kg 1x10 60 kg 1x5 85 kg 1x5, 1x5, 1x5, 1x4, 1x3 Rows: 50 kg 5x5 Grippers: Warming GHP1 1x10/1x10 + inverted 1x10/1x10 GHP2 1x5/1x5 GHP3 1x5/1x5 GHP4 1x3/1x3 GHP5 1x1/1x1 Test where I am? CoC3 F/N (video below, the hardest part left) https://youtu.be/C4b6KBdXTNs Also tried 4 singles with a choker + extension of fingers. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 8, 2017 Author Share Posted March 8, 2017 (edited) 17w10-3 Deadlift 60 kg 1x5 90 kg 1x5 110 kg 1x3 130 kg 1x3 140 kg 1x2 150 kg 1x2 160 kg 1x1 (=my max weight) Put on a belt--> 165 kg Failed, belt off again (it is not my core that is stopping me anyway, I believe it is my hamstrings and ass that are weak) 130 kg 1x3 Every time I decide to do dead lifts I have also watched some you tube clip on deadlift technique and I change my starting set up, angle of my body, or whatever...and then I have to test and see how it feels to lift, and what weight to use,...and the training session goes into a test/trial instead of putting in volume and make a progress. I need to stop this and just put in reps for a while, and see what happens. Military Press 20 kg 1x10 50 kg 1x5 60 kg 1x5, 1x4, 1x2 Tested a new way of gripping the barbell during the press today, got rid of stress on the wrist, felt good. Triceps extension 37 kg 5x5 42 kg 1x3 Biceps Curl 20 kg 1x10 30 kg 1x5 40 kg 3x5 BR/Göran Edited March 8, 2017 by Hockey Stick Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 10, 2017 Author Share Posted March 10, 2017 17w10-5 Squat: 20 kg 1x5 60 kg 1x5 90 kg 1x10 100 kg 5x5 110 kg 1x5 100 kg 1x4 Bench: 20 kg 1x10 60 kg 1x5 87,5 kg 5x5 Rows: 52,5 kg 5x5 Grippers: Warming only GHP1 1x10/1x10 + inverted 1x10/1x10 GHP3 1x5/1x5 GHP3 1x5/1x5 GHP4 1x3/1x3 GHP5 1x2/1x2 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 12, 2017 Author Share Posted March 12, 2017 17w10-7 Squat 20 kg 1x10 60 kg 1x5 90 kg 1x5 105 kg 5x5 Standing Military Press 20 kg 1x10 50 kg 1x5 60 kg 5x5 Chins 4x5 Finger curls (overhand) 60 kg 1x8 90 kg 1x4, 1x4, 1x3 Triceps extension (lying on bench) (32,5 + Z-bar) kg 3x5, 2x3 Biceps curl 40 kg 3x5, 2x3 BR/Göran Quote Link to comment Share on other sites More sharing options...
Anemptybox Posted March 12, 2017 Share Posted March 12, 2017 Wow, you're close on that CoC 3, do you know the RGC? Keep up! Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 12, 2017 Author Share Posted March 12, 2017 2 hours ago, Anemptybox said: Wow, you're close on that CoC 3, do you know the RGC? Keep up! Hi, No I don't know the RGC on any of my grippers, I am not that far away on #3 but I do not want to focus on grippers yet, I would like to get a little stronger in wrists if possible before I do an real attempt. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 14, 2017 Author Share Posted March 14, 2017 17w11-2 (only grip training, little sleep and still not 100% after Cold) 2HP flask 61,5 kg 1x1 66,5 kg 1x1 71,5 kg 1X1 76,5 kg 1x1 79 kg Failed 79 kg Failed 79 kg Failed 76,5 kg 1x1 71,5 kg 1X2, 1x2, 1x1 66,5 kg 1x3, 1x3 -->Next time I will use the same weights, but no attempt on 79 kg, only try to increase reps on 76,5 kg. Finger curl (overhand) 60 kg 1x10 90 kg 1x2 (to heavy for me today,..back off to 60 kg) 60 kg, 2x10 -->Next time I will find out my 5x5 weight (probably around 80 kg) and stick with it and increase with small steps every session to 90 kg 5X5. Wrist Curl 20 kg 1x10 50 kg 5x5 -->Next time I will go with 52,5 kg 5X5 R-Wrist Curl 20 kg 1x8, 1x6 -->No intention to increase on this Played around with an easy gripper, (GHP1), using it as you would use an IMTUG (do not own any IMTUG) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 15, 2017 Author Share Posted March 15, 2017 17w11-3 Squat: 60 kg 1x5 90 kg 1x5 107,5 kg 5x5 Bench: 20 kg 1x10 60 kg 1x5 90kg 5x5 Rows: 55 kg 5x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 16, 2017 Author Share Posted March 16, 2017 17w11-4 Feeling pain in left wrist after the training session 2 Days ago, will take 1-2 week off. (Maybe it was the playing around with an GHP1 as an IMTUG?) BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 19, 2017 Author Share Posted March 19, 2017 17w11-6 Squat 60 kg 1x5 90 kg 1x5 120 kg 3x5 I have improved from sets of five on 80 kg to 120 kg in 3 months time Standing Military Press 20 kg 1x5 40 kg 1x5 65 kg 1x4 62,5 kg 1x4 60 kg 1x5 Chins 1x7 1x5 1x4 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 20, 2017 Author Share Posted March 20, 2017 17w12-1 Grippers, Vulcan Crome, 1" block. LH/RH Warming level 6 1x5/1x5 . Level 9 1x3/1x3 . Level 11 1x2/1x2 Work LH RH Level 11 1x2 13 Failed 11 1x2 12 1x2 11 1x1 12 Failed 10 1x3 11 1x3 10 1x3 11 1x3 I fail because of bad set, easy to close IF set is OK 1 negative of each on level 15 Rehab on wrists, low Weight more then hundred repetitions+extension work and dexterity BR/Göran . Quote Link to comment Share on other sites More sharing options...
CFlaherty Posted March 22, 2017 Share Posted March 22, 2017 Hey I see you are doing a ton of work with the Vulcan. I just got one myself, and I was wondering if you had any pointers on setting the gripper? I have noticed it is way harder than my TSG's to set. I have heard that some people sand down the handles, but I kind of want to keep the smooth surface to maintain the benefit of training a more difficult set. Any advice would be appreciated, keep up the good work! Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 23, 2017 Author Share Posted March 23, 2017 (edited) 10 hours ago, CFlaherty said: Hey I see you are doing a ton of work with the Vulcan. I just got one myself, and I was wondering if you had any pointers on setting the gripper? I have noticed it is way harder than my TSG's to set. I have heard that some people sand down the handles, but I kind of want to keep the smooth surface to maintain the benefit of training a more difficult set. Any advice would be appreciated, keep up the good work! Hello CFlaherty, I would not modify the Vulcan in any way, I want it to be exactly as it is, and I am also taking good care of mine so that it is not thrown around everywhere getting scratched The smooth handles allows you to train a lot without damaging your skin, as you do with torsion grippers. If you use a lot of magnesium/chalk on your hands, (more then you think that you need), the gripper will stay better in your palm of your hand during the set, and the smoothness is not an issue anymore, just a good feeling. For me personally, it has Another advantage compared to Torsion grippers, my hands are not getting sore by managing the missalignment you will have when crushing a torsion spring, the Vulcan is allways straight/aligned during the sweep. I can train more often then with torsion. The diificult set I just see as an challenge, it is like the gripper has one extra dimension to it that is equally challenging as the crush, at least if you use the chrome spring.Then it is not an problem anymore, it is an challenge that you work for instead. I Believe it is good for your strenght. If I sometime would like to do Heavy negatives on the Vulcan without having to overcome the challanging set becasue of fatigue, or simply not being strong enough, I can easily do that by cheating, no need for modification of any kind, no need of chokers or anything. I just step on it with my foot. I place the gripper on the floor, grab it with my left hand on the outside part of the lever for the sping, the top one when standing above the gripper, grab the handle of the gripper with my right hand and pull with my left hand on the spring lever, at the same time stepping on the other spring lever with front of my foot, until I have the starting position in my right hand that I would like to use for the time, then let go of your left hand and foot, raise up and crush. Super easy. Note:I do not recommend you to do Heavy negatives (it has a high risc of injury), or to cheat with the set either (you will take away a lot of the possible gains), I am just telling you how I do it, if I do. I do not know how strong you are today, but if you have a hard time with the Vulcan and you are using the chrome spring today, you can allways change to an easier spring like the orange, it will effect the setting as well and make it a lot easier, and then change back to chrome later on when getting the hold of it. You will love your Vulcan gripper in the end, (and take a good care of it, no scratches) Good luck!/Göran Edited March 23, 2017 by Hockey Stick 1 Quote Link to comment Share on other sites More sharing options...
CFlaherty Posted March 23, 2017 Share Posted March 23, 2017 Thanks for the reply. I'm definitely not keen on roughing up the Vulcan either! I think I will get the hang of the set pretty soon and it will help me in setting my TSG's. Good luck with your training I will keep an eye out for your progress 1 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 23, 2017 Author Share Posted March 23, 2017 17w12-3 (yesterday) Warming Squat: 122,5 kg 3x5 (I can not continue with my cheap and weak barbell rack anymore, it is absolutely not safe) Bench: 95kg 3x5 Deadlift: 150 kg 1x2 140 kg 1x5 (I will start over from 130 kg next time and concentrate on technique) Wrist curl 52,5 kg 3x5 (my wrist pain is gone after 1 week of rest, 55 kg next time) Reverse wrist curl 20 kg 1x8, 1x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 25, 2017 Author Share Posted March 25, 2017 17w12-6 Squat 125 kg 1x5, 1x3 (stopped here, last rep I did a mistake and moved formard when going up and felt something in my right knee) Standing Military Press 65 kg 3x4 Chins 1x9 1x6 1x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 27, 2017 Author Share Posted March 27, 2017 17w13-1 Warming Squat: 120 kg 3x5 Bench: 107,5 kg 1x2 97,5kg 1x5, 1x4, 1x4 Deadlift: 130 kg 1x5 + Played around with some light grippers. I have now ordered a safety cage for using when lifting barbell alone in our basement in the evenings, perhaps I can push myself a Little more when feeling safer. BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 29, 2017 Author Share Posted March 29, 2017 17w13-3 Grippers, Vulcan Chrome, 1" block. LH/RH Warming (1,5" set block) level 6 1x5/1x5 Level 9 1x5/1x5 Work (1" set block) LH RH Level 11 1x4 12 1x3 11 1x2 12 1x2 11 1x1 12 1x1 11 1x1 12 1x2 (better set) 11 1x1 12 1x1 Wrist curl 55 kg 3x5 Reverse wrist curl 20 kg 3x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted March 30, 2017 Author Share Posted March 30, 2017 17w13-4 Warming Squat 125 kg 1x5, 1x4, 1x4 Press 65 kg 1x5, 1x5, 1x3 Chins 1x8, 1x6, 1x6 BR/Göran Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted April 2, 2017 Author Share Posted April 2, 2017 17w13-7 Bench: 100 kg 3x5 next time i will increase to 102,5 kg. Grippers, Vulcan Chrome, 1" block. LH/RH Warming (1,5" set block) level 6 1x5/1x5 Level 9 1x5/1x5 Level 10 1x1/1x1 Work (1" set block) LH RH Level 11 1x5 12 1x5 11 1x4 12 1x5 11 1x4 12 1x7 (better set) Next time I will increase 1 level L & R. Deadlift 132.5 kg 1x5 Wrist curl 57,5 kg 3x5 Next time I will increase to 60 kg. Reverse wrist curl 22,5 kg 2x5 BR/Göran Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.