mikhael Posted December 16, 2022 Author Share Posted December 16, 2022 Family Health Update Son has cold in the chest, and I have scheduled re-visit in well-baby clinic with my daughter. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 16, 2022 Author Share Posted December 16, 2022 Since the 2022 is about to end, I've started thinking about 2023 goals, and one of them is to close CoC No. 3. Of course, the road is gonna be rough, and long, but I believe in hard work (as you can see from my log). First, I need to buy a CoC gripper, and considering three, that is 1.5, 2, and 2.5. I dunno if those are a good choice since I practice crash grip strength on my non-brand grippers, but the choice had been made. If any of you have some ideas how to approach training with grippers I would be glad to read about. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 16, 2022 Share Posted December 16, 2022 2 hours ago, mikhael said: Since the 2022 is about to end, I've started thinking about 2023 goals, and one of them is to close CoC No. 3. Of course, the road is gonna be rough, and long, but I believe in hard work (as you can see from my log). First, I need to buy a CoC gripper, and considering three, that is 1.5, 2, and 2.5. I dunno if those are a good choice since I practice crash grip strength on my non-brand grippers, but the choice had been made. If any of you have some ideas how to approach training with grippers I would be glad to read about. First of all hope your kids get better. Kids need to get sick in order to get strong, but it's terrible to see them like that. When my nephews get sick it breaks my cold blooded heart. Like i've said 1000 times I suck at grippers... But If you want to close the 3, your best off buying the 1.5,2.and 2.5... Maybe buy rated ones from Cannon? So you know what you are working with. I myself learned a lot when I bought the Vulcan, for some reason it felt better in my hands and was making good progress until my goals changed. You could always buy a Vulcan and train up to the 3 level. But once you switch to the actual 3, the technique will be different. But they are cool because you can micro load with rubber bands. @DevilErik could offer some good advice. 2 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted December 16, 2022 Share Posted December 16, 2022 (edited) 5 hours ago, mikhael said: Since the 2022 is about to end, I've started thinking about 2023 goals, and one of them is to close CoC No. 3. Of course, the road is gonna be rough, and long, but I believe in hard work (as you can see from my log). First, I need to buy a CoC gripper, and considering three, that is 1.5, 2, and 2.5. I dunno if those are a good choice since I practice crash grip strength on my non-brand grippers, but the choice had been made. If any of you have some ideas how to approach training with grippers I would be glad to read about. It's always best to get your grippers rated but since you are in Europe just like me that is going to be very expensive. I have heard that the no.1 can be more difficult than the no. 1.5 I think Jedd talked about this in one of his videos. I don't know what you can close right now but since getting them rated is probably too expensive start doing Nathan Holle's program because that is the only gripper training program I can think of that doesn't require your grippers to be rated. First you need to learn how to set properly because technique is literally everything. Both Jedd and Paul Knight have great videos on how to set. Then onto Nathan Holle's program. He trains 3 days a week. The first day is a heavy day on which he only does deep sets. He does 4-6 attempts on a gripper he can manage to move a few mm after setting it to parallel. Then he does 4-6 parallel closes on a lighter gripper. His second day is a light day on which he trains credit card sets. He does 4-6 Credit card sets attempts but on this day you have to get a lot of movement on the attempts. Then he does 4-6 credit card sets with a gripper he can close. The third day is the same as the first day so you will have 2 heavy days and 1 light day. Watch both of these and master your set. Edited December 16, 2022 by DevilErik 2 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted December 16, 2022 Share Posted December 16, 2022 I forgot to add this. If you can't progress anymore drop down to 2 attempts and then build back up to 4 or 6. Move up in weight once your 4-6 attempts have all turned into closes. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 16, 2022 Share Posted December 16, 2022 i can vouch for the 1's being as hard as 1.5s. Mine aren't rated but I swear they are only a few lbs apart. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 16, 2022 Author Share Posted December 16, 2022 Thx, @Blacksmith513 and @DevilErik Look like a good plan to try. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 # Session 2 # Session Time: at the evening LT # Session Duration: 10-15 minutes GRIP 1 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/3 Main • 150 lbs: 10/2 • 200 lbs: 4/2 • 250 lbs: close attempt x 2 /2 sets • 200 lbs: 3/2 • 150 lbs: 10/2 AFTER ACTION REPORT 200 lbs closed more than once, and it was all about technique. I'm so fired up, and started believing that 250 is in my range. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 17DEC22 # Wake-up Time: Zero-Dark-Thirty (0330 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0319 LT # Session Duration: 34 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 30/4 @13 Main • Inside/Outside Circle, 1A, 10/10 @22 • Shield Cast, 10/10 @22 • Inside/Outside Circle, 2A, 30/2 @31 • Gamma Cast/Push-Press, (10/3) x2) /4@31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/3 • RB Pull-Apart, 10s/3 • RB External Shoulder Rotation, 10s/3 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 17DEC22 - Update # Session 2 # Session Time: 0504 LT # Session Duration: 15 minutes GRIP 1 Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 10/2 Main • Pick up (Deadlift), 3x @4-4.5 fists from the head • Front Lever/Rear Hold, (3/5s)/3 @4/7 fists from the head • Front/Rear Lever, (5/5) /5 @3/4 fists from the head • Fingers Walk, 3x KETTLEBELL • Hammer Grip/Hammer Grip w/Rotation Curl, (5/5) /3 @13 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 # Session 3 # Session Time: 0807 LT # Session Duration: 14 minutes GRIP 2 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/2 Main • 150 lbs: 8/2 • 200 lbs: L: 3,4; R: 4,4 • 250 lbs: close attempt /2 sets • 200 lbs: 3/3 • 150 lbs: 5/5 AFTER ACTION REPORT This was the second day in a row with grippers, but I'm testing my new Crash Grip Routine. The above looks good, I think, but would be grateful if if you could put some comments about it. -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 17, 2022 Share Posted December 17, 2022 1 hour ago, mikhael said: # Session 3 # Session Time: 0807 LT # Session Duration: 14 minutes GRIP 2 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/2 Main • 150 lbs: 8/2 • 200 lbs: L: 3,4; R: 4,4 • 250 lbs: close attempt /2 sets • 200 lbs: 3/3 • 150 lbs: 5/5 AFTER ACTION REPORT This was the second day in a row with grippers, but I'm testing my new Crash Grip Routine. The above looks good, I think, but would be grateful if if you could put some comments about it. -------------------------------------------------- Looks good to me. If you aren't, you should really work to strengthen/thicken your thumb pad.. I hear that helps a lot with grippers. Quote Link to comment Share on other sites More sharing options...
DevilErik Posted December 17, 2022 Share Posted December 17, 2022 (edited) 1 hour ago, mikhael said: # Session 3 # Session Time: 0807 LT # Session Duration: 14 minutes GRIP 2 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/2 Main • 150 lbs: 8/2 • 200 lbs: L: 3,4; R: 4,4 • 250 lbs: close attempt /2 sets • 200 lbs: 3/3 • 150 lbs: 5/5 AFTER ACTION REPORT This was the second day in a row with grippers, but I'm testing my new Crash Grip Routine. The above looks good, I think, but would be grateful if if you could put some comments about it. -------------------------------------------------- If you can't close your 250 right now do 4 attempts on the 250 and then drop back down to the 200 and do 4 closes with that. Once you get the 4 closes with the 200 go to 6 closes by the time you can close it 6 times you should be able to close your 250 at least once. Stick with the 250 until the 4 attempts have all turned into closes then move up to the 300 and repeat. You could also do 6 attempts and 6 closes but I don't know if you are able to handle that kind of volume. Edited December 17, 2022 by DevilErik 2 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted December 17, 2022 Share Posted December 17, 2022 (edited) Also don't train grippers more than 3 times a week and make sure to rest 3-5 minutes between sets. Edited December 17, 2022 by DevilErik 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 @DevilErik thanks for the advice, I'm going to implement them into the routine. But what about other grip routines I do? Like pinch, Sledge Hammer, or Hangs? Should I keep them or abort and focus on crash Grip? 2 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted December 17, 2022 Share Posted December 17, 2022 (edited) 2 minutes ago, mikhael said: @DevilErik thanks for the advice, I'm going to implement them into the routine. But what about other grip routines I do? Like pinch, Sledge Hammer, or Hangs? Should I keep them or abort and focus on crash Grip? Keep them in play around with your frequency and volume. I was able to handle everything two times a week. I would do the following: Monday: Grippers+1 Hand Pinch+Wrists Wednesday: Thickbar(axle or fatgripz 1 or 2 lifts)+ 2 hand pinch Friday: Grippers+(Rolling handles 1 or 2 lifts)+Wrists You can also do everything once a week just try different frequencies and see what works best for you. Edited December 17, 2022 by DevilErik 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 17, 2022 Author Share Posted December 17, 2022 # Session 3 # Session Time: 1614 LT # Session Duration: 13 minutes GRIP 3 OA Pinch Grip • 5/1 @35 • 3/1 @53 lbs • 1/3 @70 lbs OA Fat Bar • 5/1 @53 • 3/1 @70 My training set up: 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 18, 2022 Author Share Posted December 18, 2022 18DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, Zatsiorsky's AB -------------------------------------------------- # Session 1 # Session Time: 0408 LT # Session Duration: 15 minutes BODYWEIGHT • Burpees: 10 x 1 CT, 10 x 2 CT, 10 x 3 CT, 10 x Navy SEAL -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 19, 2022 Author Share Posted December 19, 2022 (edited) # Wake-up Time: Zero-Dark-Thirty (0320 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0410 LT # Session Duration: 32 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Prying Goblet Squat, 3/2 @70 • Goblet Squat, 5/3 @88 Main • 2A Swing, 10/10 @106, OTM • TGU, 1/10 @53 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0711 LT # Session Duration: 44 minutes GRIP 1 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/2 • 150 lbs: 5/2 Main • 250 lbs: close attempt /4 sets #R3:30 • 200 lbs: 4/5 #R3:00 • 200 lbs: 1/6 • 150 lbs: 5/5 AFTER ACTION REPORT Did 5 sets of 4 closes with 200, so I'll work to 5/5. Might lead to close 250. -------------------------------------------------- My main grippers Edited December 19, 2022 by mikhael Update 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 19, 2022 Author Share Posted December 19, 2022 (edited) I'm considering buying one CoC gripper, and it would 2, or 2.5, although I'm leaning more towards the former, but I would like to read your opinion about that. Which one would you recommend? Edited December 19, 2022 by mikhael Question 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 19, 2022 Share Posted December 19, 2022 I would say the 2.... Even when you start working on the 3. You will still have to warm up. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 19, 2022 Author Share Posted December 19, 2022 @Blacksmith513 thanks, I've just ordered number 1252, that is CoC No. 2. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 19, 2022 Share Posted December 19, 2022 (edited) 1 hour ago, mikhael said: @Blacksmith513 thanks, I've just ordered number 1252, that is CoC No. 2. Good luck! Edited December 19, 2022 by Blacksmith513 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 19, 2022 Share Posted December 19, 2022 (edited) Nice now the fun starts Edited December 19, 2022 by John Knowlton 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 19, 2022 Author Share Posted December 19, 2022 19DEC22 # Session 3 # Session Time: 1350 LT # Session Duration: 30 minutes GRIP 2 Sledge Hammer 7 lbs # reps/sets per hand Warm-up • Wooden Stick Front Lever, 25x Main • Front/Rear Lever, 8/3 @3/4 • Front DL, 3/2 @5.5 • Front Lever, 3/3 @4 • Rear DL, 3@6, 3@7 • Fingers Walk, 3x Kettlebells • Deadlift, 5/3 @53 • Hammer Grip Curl, 10/2 @13 • Palm up Grip Curl, 10/2 @13 • Hammer/Palm up Curl, 6/2 @13 # Hammer Grip - concentric, Palm up - excentric, Palm up - concentric, Hammer Grip excentric = 2 reps -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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