EmilBB Posted January 5, 2023 Share Posted January 5, 2023 1 hour ago, Mashmonster268 said: (this is bencrush, by the way-made a new account because my Kindle fell in the dog's water bowl the other day and I can't log in) I was going to comment the same thing about your warmups being IMO a bit too extensive/intensive, and also wanted to add that if you're doing the gripper workouts AFTER your weight workouts it might be a simple fix to just do them on a completely separate day from weight training. You might be different, but for me if I do grippers after any weight training it saps them noticeably. Maybe 5-10%. I understand using squats (like some people do) for CNS stimulation, but anything where a weight is in the hands (even if it is PUSHING - like bench press) taxes the ability of the hands to close grippers at the highest level of your ability. I'd love to see you close that GHP5! Especially because I see how often you encourage others here on the board, and doubtless in real life too. Do you know the rating of your GHP5? I have one that is 111lb RGC. If that's less than yours and you want a gripper to help you train to close yours, let me know and I'll send it to you. What would your warmups look like if you for example worked up to CoC #3 singles? 1 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 5, 2023 Share Posted January 5, 2023 1 hour ago, EmilBB said: What would your warmups look like if you for example worked up to CoC #3 singles? If the #3 singles were not my MAX, but close to it (like closing a 146lb #3 for singles when my max gripper close is low 150lbs) here is how I would do it: using TNS just because it was like "my thing", lol: -Gripper with RGC of ~50-55-x15 slow TNS reps. Not super slow, but controlled and about half as fast as I would move if this wasn't my warmup set. Rest 2 or 3 minutes. -Gripper with RGC of ~70-75-x5 TNS reps. Speedy "clicky" reps. Rest 2 or 3 minutes. -Gripper with RGC of ~80-85-x3 TNS reps. Speedy reps. Rest 3 minutes. -Gripper with RGC of ~100-105-x1 TNS rep. Speedy rep. Rest 3-5 minutes. -Gripper with RGC of ~110-115-x1 rep. Speed of closing is naturally slowing down. But I'm still focused on shutting it quickly, even if the gripper is not "complying" - haha. Rest 3-5 minutes. -Gripper with RGC of ~125-130-x1 rep. Still slowing down a bit, but not by choice. Rest 3-5 minutes. -Here is where I would put in the singles with the ~146lb #3. I like to rest 5 minutes between pretty much all of the sets. Most don't like to rest that long. Don't make the mistake of not taking long enough though. I think a minimum of 3 minutes between top working sets is mandatory. 1 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 5, 2023 Author Share Posted January 5, 2023 (edited) Hey thanks for the advice. I think you guys are right. I'm going to have to rethink my weight training. Maybe a three day split and a two day grip work. my G.H.P. IS 119LB RGC. AND MY # 4 is 101LB RGC. Do you think this is to big of a jump? Sorry to hear about your kindle Falling in the dog's water. I really like this workout scheme. It makes a lot of sense. It'll be an adjustment to take a 3 minute rest. Most of my workouts are lock and load 30 seconds to one minute rest Max. Thank you again I really appreciate it. Edited January 5, 2023 by John Knowlton 1 1 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 5, 2023 Share Posted January 5, 2023 20 minutes ago, John Knowlton said: Hey thanks for the advice. I think you guys are right. I'm going to have to rethink my weight training. Maybe a three day split and a two day grip work. my G.H.P. IS 119LB RGC. AND MY # 4 is 101LB RGC. Do you think this is to big of a jump? Sorry to hear about your kindle Falling in the dog's water. I really like this workout scheme. It makes a lot of sense. It'll be an adjustment to take a 3 minute rest. Most of my workouts are lock and load 30 seconds to one minute rest Max. Thank you again I really appreciate it. I think 101 to 119 is doable. How far off are you on your best attempt with your GHP5? And what set do you use? I know weight training is very important. I just do it on different days from grippers. It's a pretty easy fix. And resting a lot more will be weird at first. But it does pay off with stronger closes pretty much on the first workout using longer rests. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 5, 2023 Share Posted January 5, 2023 21 minutes ago, John Knowlton said: Hey thanks for the advice. I think you guys are right. I'm going to have to rethink my weight training. Maybe a three day split and a two day grip work. my G.H.P. IS 119LB RGC. AND MY # 4 is 101LB RGC. Do you think this is to big of a jump? Sorry to hear about your kindle Falling in the dog's water. I really like this workout scheme. It makes a lot of sense. It'll be an adjustment to take a 3 minute rest. Most of my workouts are lock and load 30 seconds to one minute rest Max. Thank you again I really appreciate it. you sound like me and plow through workouts... I've had to really adjust to taking my time in between sets... I always have treated working out with the same mindset as work and just getting in there and getting it done. 2 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 5, 2023 Share Posted January 5, 2023 I'll send you my GHP5. You can use it for a few months to get confident closes on it and then go on to demolish your GHP5. 1 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 5, 2023 Share Posted January 5, 2023 7 minutes ago, Blacksmith513 said: you sound like me and plow through workouts... I've had to really adjust to taking my time in between sets... I always have treated working out with the same mindset as work and just getting in there and getting it done. I respect guys like you that go through workouts quickly. It's more painful than the way I prefer it, which is long rest periods. And your way is obviously more time efficient too. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 5, 2023 Author Share Posted January 5, 2023 (edited) thank you. I always prefer to work out by myself, Weight sets and reps are always planned out Before I start, The only distraction is the radio and sometimes my wife beats on the wall saying I'm too loud. This is the beauty of having a home gym. Edited January 5, 2023 by John Knowlton 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 5, 2023 Author Share Posted January 5, 2023 1/5 AM STANDING SHOULDER PRESS BAR X 10 85 X 10 105 X 7 115 X 5 125 X 3 135 X 2 DUMBELL RAISES FRONT AND SIDE 15 X 10 20 X 10 25 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 90 X 6 9 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 6, 2023 Author Share Posted January 6, 2023 (edited) 1/6 AM DEADLIFTS 135 X 5 225 X 5 275 X 5 295 X 5 315 X 5 This is all I had time for this morning maybe I can finish after work. Edited January 6, 2023 by John Knowlton 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 9, 2023 Author Share Posted January 9, 2023 (edited) 1/9 AM BEFORE WORK BENCH FAT BAR 100 X 10 X 2 150 X 10 200 X 10 220 X 5 240 X 5 260 X 3 PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 MORE TO COME AFTER WORK Edited January 9, 2023 by John Knowlton 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 10, 2023 Share Posted January 10, 2023 nice one Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 10, 2023 Author Share Posted January 10, 2023 (edited) After work After paying bills After dinner 1/9 PM STANDING SHOULDER PRESS 45x10 95 x 10 105 x 5 115 x 5 120 x 5 FRONT and SIDE DUMBELL RAISE 15 x 10 20 x 10 25 x 10 Edited January 10, 2023 by John Knowlton 7 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 10, 2023 Share Posted January 10, 2023 Shoulder focuse session. Looked good. Have you tried clubbells? 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 10, 2023 Author Share Posted January 10, 2023 Thanks . I haven't tried them yet 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 10, 2023 Author Share Posted January 10, 2023 1/10 AM BENT OVER ROW 135 X 10 205 X 5X5 DUMBELL ROW 100 X 5 X 5 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 11, 2023 Author Share Posted January 11, 2023 PM 1/10 CLOSE GRIP LAT PULL DOWN 50 x 10 60 x 10 70 x 10 80 x 10 90 x 10 100 x 10 BARBELL CURL 45 x 20 65 x10 85 x 10 105 x 10 HAMMER CURL 20 x 10 40 x 10 50 x 10 60 x 10 DUMBELL CURL 40 x 10 35 x 10 30 x 10 25 x 10 20 x 10 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 11, 2023 Author Share Posted January 11, 2023 (edited) 1/11 GRIP DAY HAND GRIPPERS H.G. 100 RGC 45LBS X15 H.G.150 RGC 68LBS X5 G.H.P. #3 RGC 77LBS X3 G.H.P. #4 R.G.C. 101LBS X1 G.H.P. #5 R.G.C. 111LBS X 3 SINGLES, LH ABOUT 1/8 FROM CLOSE. RH ABOUT 1/4 FROM CLOSE. GRIP MACHANE 100 X 10 120 X 10 140 X 5 150 X 1 160 X 1 170 X 1 180 X 1 RH ONLY GRIP THING #1 2 SETS OF 20 WITH 45LBS EACH HANDLE 2 SETS OF 20 WITH 60LBS EACH HANDLE PINCH GRIP MACHINE 10 X 1 20 X 1 30 X 1 35 X 1 40 X 1 LH ONLY GRIP THING #2 150LBS 30 SEC HOLD 175LBS 30 SEC HOLD Edited January 11, 2023 by John Knowlton 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 11, 2023 Share Posted January 11, 2023 after all that work, i bet your hands could use something cold like a beer. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 12, 2023 Author Share Posted January 12, 2023 After work how about on the way home Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 12, 2023 Author Share Posted January 12, 2023 PM WORKOUT 1/11 DEADLIFT 135 x 5 225 x 5 295 x 5 315 x 5 335 x 2 3 inch SQUARE BAR PINCH GRIP DEADLIFT 60 x 1 80 x 1 100 x 1 120 x 1 130 x 1 4 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 12, 2023 Share Posted January 12, 2023 Good gripper workout! I haven't seen what type of set you use. If you do wide set closes, you ought to throw in some deep set attempts to get used to the pressure at the close. 1 Quote Link to comment Share on other sites More sharing options...
Mashmonster268 Posted January 12, 2023 Share Posted January 12, 2023 An 1/8" is very close. When I had workouts where I got that close, I'd wipe all the chalk off my hands and take a break by washing the dishes. With very hot water. That almost always did the trick and I could either close the gripper all the way or get a sliver off closing it once the hands were super warmed up. Of course that was after rechalking the hands and the gripper handles. I also don't do grippers outside unless it's very warm. I do them inside where it's warm. Cold hands (for me) are weak hands. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 13, 2023 Author Share Posted January 13, 2023 Most everything at that level I use a deep set. I know what you mean about warm hands. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 13, 2023 Author Share Posted January 13, 2023 1/12 PM STANDING SHOULDER PRESS 45 x 10 65 x 10 85 x 10 105 x 10 125 x 10 SEATED DUMBELL PRESS 25 x 10 30 x 10 35 x 10 40 x 10 DUMBELL RASE FRONT AND SIDE 10 x 10 15 x 10 20 x 10 REVERSE GRIP PUSH DOWN 10 x 10 20 x 10 30 x 10 40 x 10 50 x 10 PUSH DOWN 40 x 10 50 x 10 60 x 10 70 x 10 80 x 10 Still pretty sore from yesterday’s workout 5 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.