AnaRhisT Road to Coc #3 Certification

[AnaRhisT]

Hi,

I've been training grip for about 5 months. First two months I just trained with 100lb, 150lb, 200lb grippers from Aliexpress.

Now I have Coc#2, HG250, COC2.5# as well.

My stats:

Age: 28, Hand Size: 19CM (slightly more), Weight: 81KG~, Height: 182CM

Current PRs on Grippers: COC #2 More than parallel less than CCS width - Deep set. (Can't close the HG250 from parallel/deep set)

Current training routine: 3 days a week grippers: (Monday/Wednesday/Saturday)

Other assistance exercises:

• Pinching twice a week
• Fat Gripz twice a week in order to get to 80KG~ weight for Inch Dummbell strength.
• Extensor bands - 3-5 days a week (twice in that day), mostly doing very light to get pump, and sometimes in my warm-up with light grippers.
• Wrist exercises: twice a week, doing wrist curls with barbell behind back, and wrist extensions
• Specific pinching for thumbs (static), and also dynamic work on dynanometer, 3 times a week.

Current Injury: Probably having TFCC in my right hand, so it's sometimes tricky to do Pinch exercises or Open Hand exercises with Fat Gripz (working with low weight and trying to get through this injury), also sometimes feeling pain when doing grippers. Hopefully it'll be gone within the next few weeks..

Monday: 2/1/23

Warmup: RH & LF is the same. 5-10 Reps. 100lb then 150lb then 200lb grippers.

Working sets: 

Set 1: COC #2 Deep Set (Success) 

Set 2-5: Parallel closes COC #2 (Success) - total 4 sets

Set 6-10: Negatives with COC #2 5-10 Second hold every set (Success). - total 5 sets

 

Wednesday: 4/1/23

Warmup: RH & LF is the same. 100lb (10 reps) then 150lb (5 reps) then 200lb (5 reps) grippers.

Working sets: 

Set 1: COC #2 Deep Set (Success) 

Set 2: HG 250 from parallel (Failed)

Set 3-5: Parallel closes COC #2 (Success) - total 3 sets

Set 6-10: Negatives with COC #2 5-10 Second hold every set (Success). - total 5 sets

 

Aiming for in the following weeks: To be able to close HG250 from parallel.

Edited January 28, 2023 by AnaRhisT

[John Knowlton]

Nice workouts

killer grip work

[AnaRhisT]

Note: On Saturday I failed the workout and thus skipped it because I did a heavy leg workout and wrist curls/extensions after it. And then I tried to do grip training (dont do it)

So I moved it to Sunday:

Sunday: 8/1/23

Warmup: RH & LF is the same. 100lb (10 reps) then 150lb (5 reps) then 200lb (5 reps) grippers. And did extension bands (20 reps, 3 sets)

Working sets: 

Set 1: COC #2 CCS (Failed) 

Set 2-3: COC #2 from parallel & holding for 10 seconds(Success)

Set-4: HG 250 from parallel (Failed) - Kept holding for 10 seconds anyways.

Set 5-8: COC #2 from parallel  & holding for 10 seconds(Success)

Set-9: COC #2 from parallel (Failed) - Finished the workout, felt weak.

Still having TFCC pain, ordered a wrist band for TFCC from Aliexpress.

Also ordered roadformer claps so I can put them on my COC #2.5. (Ordered some pieces from Aliexpress for total of 3$, because CanonWorks Choker Gripper service is unavailable so I found a cheaper alternative - and obviously less quality than cannonworks)

Edited January 9, 2023 by AnaRhisT

[mikhael]

What is CCS? 

[AnaRhisT]

1 minute ago, mikhael said:

What is CCS? 

Credit Card Set.

[AnaRhisT]

Tuesday 10/1/23:

 

Set 1:
RH: COC #2 Deep Set - Success
LH: COO #2 Deep Set - Very close! Was never that close in LH.

Set 2:
RH: HG250 Parallel - Fail
LH: COO #2 Parallel - Fail

Set 3:
RH: HG250 Parallel - Fail (Barely was able to move)
LH: COO #2 Parallel - Fail (Barely was able to move)

Set 4:
RH: COC #2 Deep Set - Success
LH: COO #2 Deep Set - Fail

Set 5:
RH: COC #2 CCS Set - Fail (Was very close)
LH: COO #2 Deep Set - Fail

Set 6:
RH: COC #2 Deep Set - Fail (10 seconds hold)
LH: COO #2 Deep Set - Fail (10 seconds hold)

Set 7:
RH: COC #2 Parallel Set - Success (10 seconds hold)
LH: COO #2 Deep Set - Fail (10 seconds hold)

Set 8:
RH: COC #2 Parallel Set - Success (10 seconds hold)
LH: COO #2 Deep Set - Fail (10 seconds hold)

Set 9:
RH: COC #2 CCS Set - Fail (Almost closed - then 10 seconds hold)
LH: COO #2 Deep Set - Fail (10 seconds hold)

 

Next workout probably on Friday or on Saturday.

Not the progress I wanted to see in my RH.. but I guess the TFCC injury is really annoying the hand unfortunately and I'm not willing to take rest from grippers.

[John Knowlton]

nice grip workout

[AnaRhisT]

12/01/2023 workout

Warm-up: (Slightly Different warmup with just 1 rep in the 200lbs gripper)

RH & LH: 100lbs grippers (2x10 reps)

RH & LH: 150lbs grippers (2x5 reps)

RH & LH: 200lbs grippers (2x1 rep)

Set 1:
RH: COC #2 Parallel Set - Success
LH: COC #2 Parallel Set - Very close!

-- 3 minute rest --

Set 2:
RH: COC #2 Parallel Set - Success
LH: COC #2 Parallel Set - Very close

-- 7 minute rest --

Set 3:
RH: COC #2 Parallel Set - Success (Two closes in a-row PR! Third parallel was very close!!)
LH: COC #2 Deep Set - Very close

-- 7 minute rest --
Set 4:
RH: HG250 Parallel Set - Fail
LH: COC #2 Parallel Set - Very close

-- 7 minute rest --

Set 5:
RH: COC #2 Parallel Set - Success (Additional 20~ second hold! never held that for so long)
LH: COC #2 Deep Set - Fail (Bad setting with Pinky)

-- 7 minute rest --
Set 6:
RH: HG250 Parallel Set - Success PR!!!! (Maybe it was 1mm away I'm not sure but slight progress, lets see if I can do it again next workout)
LH: COC #2 Parallel Set - Very close

-- 7 minute rest --
Set 7:
RH: HG250 Parallel Set - Fail
LH: COC #2 Parallel Set - Very close

-- 7 minute rest --
Set 8:
RH: COC #2 CCS - Fail
LH: COC #2 Parallel Set - Fail

-- 20 minute rest --
Set 9:
RH: HG250 Parallel Set - Fail
LH: COC #2 Parallel Set - Fail

Regarding TFCC injury - didn't have any pain in my wrist during the workout which is a positive progress.

Next week goals: To close again HG250 (from parallel), and preferably at least twice in the same workout.

 

Edited January 12, 2023 by AnaRhisT

[John Knowlton]

way cool

[AnaRhisT]

Second workout today (Will try not to repeat it because recovery=gains?)

12/1/23:

Set 1: (PR)
RH: COC #2 CC Set - Success (5-7 second hold)
LH: COC #2 Parallel Set - SUCCESS!!! PR!! I screamed hell yea in the house (5-10 second hold)

-- 10 minute rest --

Set 2:
RH: COC #2 Parallel Set - Success (20 second hold!!! I feel this is so important - holds of at least 5 second is mandatory every set)
LH: COC #2 Parallel Set - Fail (3-4mm off) held for 3 seconds barely.

 

Finished with 100reps with 100lbs gripper for both hands.

 

Resting for two days now at least - discipline is key! Next workout on 15/1/23!!

Edited January 12, 2023 by AnaRhisT

[AnaRhisT]

On Friday I witnessed somewhat 'dark magic'.. I had a TFCC injury for around one month.

Long story short, I found a video which claimed to fix the wrist pain (as many other videos) and I thought lets give it a try..

Because why not? I'm doing EVERYDAY, twice a day, light exercises for my wrists (abduction, adduction, wrist curls, supination, pronation, etc).

Lying on the bed, preparing to go to sleep while my wrist hurts and I can't even put it properly on the bed.

Entering this treasure: 

 

And after 30 seconds of doing it ALL THE PAIN IS GONE!!!!! 

I was SHOCKED, what is happening? now I'm doing it a few times a day and didn't have ANY PAIN in my wrist.

Getting back gradually to Pinching & Open hand exercises. Starting with 50% weight and gradually will increase 10-20% each week. Hopefully I will stay pain free.

Now for the workouts..

14/01/23 ( I know I said I'll do on 15/01, but I had to try the COC #2.5 with some negatives )

Decided to try negatives (was very taxing on my hands and the COC #2.5 feels like a brick)
5  somewhat negative reps with COC #2.5 (Couldn't even close it with both hands) - smoothly letting the handles open within 3 seconds.
5 reps with HG250 - smoothly letting the handles open within 3 seconds.

15/01/23
Set 1:
COC #2 - Parallel - Success (Felt like a brick)
COC #2 - Parallel - Failed

-- REST 7 MINUTES --

Set 2:
COC #2 - Parallel - Success (Felt like a brick)
COC #2 - Parallel - Failed

-- REST 12 MINUTES --

Set 3:
COC #2 - Deep set - Success
COC #2 - Parallel - Failed

-- REST 12 MINUTES --

Thoughts of giving up.. Why am I doing this? Fingers hurt.. Should I continue?
And I did continue.

Set 4:
HG250 - Parallel set - Failed
200lbs gripper - 10 reps - Success

-- REST 12 MINUTES --

Set 5:
COC #2 - CCS - Failed
COC #2 - Parallel - Failed

-- REST 10 MINUTES --
Set 6:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed

-- REST 10 MINUTES --
Set 7:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed

Had to stop the training and go do some stuff.

Left barely moved the COC #2,

I'm probably going to add some more 200lbs gripper reps for my left hand to at least be able to do the motion of closing a gripper.

Probably will do 3 more sets today, not sure yet.

Also I think that after the SHOCK from HG250 I was much more powerful for the next set and almost did a CCS on COC #2.

Next workout I'll try to SHOCK my hands with HG250 on the first set and see how will it affect on the next sets. (will try multiple workouts)

 

Completed 3 more sets at home:

Set 8:
HG250 - Parallel set - SUCCESS
COC #2 - Parallel - Failed

-- REST 12 MINUTES --

Set 9:
COC #2 - CCS - Failed
COC #2 - Parallel - Failed

-- REST 10 MINUTES --
Set 10:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed

 

Gonna split the workout next time to 5 reps first workout, and 5 reps second workout. I'm feeling much stronger in the second workout. Still not wrist pain.

Edited January 15, 2023 by AnaRhisT

[AnaRhisT]

Doing two workouts today, splitting to 5 sets every workout.

The purpose is obvious to see if I'm stronger in the second 5 sets.

 

17/01/23

Workout #1:
Set 1:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed (Better than previous workout)

Set 2:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed (Better than previous workout)

Set 3:
HG250 - Parallel - Failed (was 3-4mm away)
COC #2 - Parallel - Failed (Better than previous workout)

Set 4:
COC #2 - Parallel - Success
COC #2 - Parallel - Failed (Better than previous workout)

Set 5:
HG250 - Parallel - Failed (was 3-4mm away)
COC #2 - Parallel - Failed (Better than previous workout)

 

If I succeed closing HG250 in the second workout it'll be very interesting.

The second workout will be within few hours, probably when I feel strong and starting from crushing the HG250 in first set.

Will edit this reply later.

Workout #2:

Set 6,7,8:
HG250 - Parallel - Failed (was 2-3mm away)
COC #2 - Parallel - Failed (Better than previous workout)

Edited January 17, 2023 by AnaRhisT

[John Knowlton]

NICE WORK

[AnaRhisT]

18/01/23

Just decided to do some holds (up to 10 seconds) with COC #2.5 and COC #2, then releasing slowly.

Was easier to close almost completely the COC #2.5 with both hands,

Hopefully will get much easier in the following weeks which will help me to set my working grippers much more effortlessly and hopefully increase my strength when closing them.

Set 1:
RH: COC #2.5 - Holds
LH: COC #2.5 - Holds 

Set 2:

RH: COC #2.5 - Holds
LH: COC #2.5 - Holds 

Set 3:

RH: COC #2- Holds
LH: COC #2 - Holds 

Set 4:

RH: COC #2 - Holds
LH: COC #2- Holds 

Edited January 19, 2023 by AnaRhisT

[John Knowlton]

NICE GRIP WORK

[AnaRhisT]

20/1/2023:

Warmup:
RH & RH: 100lbs x 20 reps
RH & RH: 150lbs x 5 parallel reps
RH & RH: 200lbs x 5 parallel reps
RH & LH: Extensor Bands x 50 reps

 

WORKOUT #1: (Splitting to 2 workouts a day)

Set 1:
Using HG250 To shock my CNS and hopefully it'll help in the whole workout.
RH - HG250 - Parallel - Success!!!
LH - COC#2 - Parallel - Failed

-- Rest ~10 Minutes --

Set 2:
RH - HG250 - Parallel - Success!! (Second rep was 2mm away - Personal Record!) 
LH - 200lbs - Parallel - 10 reps - Success 

-- Rest ~10 Minutes --

Set 3
RH - COC#2 - Parallel - 2 reps Success!! (Third rep was 2mm away) 
LH - COC#2 - Parallel - Failed

-- Rest ~10 Minutes --

Set 4:
RH - HG250 - Parallel - Success (Felt already weaker)
LH - 200lbs - Parallel - 10 reps - Success

I'm always feeling that something is a bit off in my left hand,
like strange aches in the back of hand, and fingers feel weaker and a bit achy, it's already like that since I started grip.
Other than that, I know that my left hand is weaker than my right and it'll prob. always be like that.

Conclusions:
I did 4 reps of HG250 in the first session of the day, it's incredible and PR! My max was 2 parallel reps in one whole session (out of 8-10 sets).
I'm feeling much stronger and hopefully in the next session today I'll be able to do 3 more sets with HG250.

Edited January 20, 2023 by AnaRhisT

[John Knowlton]

Way cool grip work 

[AnaRhisT]

20/1/23:

WORKOUT #2: (Splitting to 2 workouts a day)

Set 1:
RH - HG250 - Parallel - Success!!!
LH - COC#2 - Parallel - Failed

-- Rest 3 Minutes --

Set 2:
RH - HG250 - Parallel - Success!!
LH - COC#2 - Parallel - Failed

-- Rest 3 Minutes --

Set 3
RH - COC#2 - Parallel - 2 reps Success!! 
LH - COC#2 - Parallel - Failed

-- Rest ~3 Minutes --

Set 4:
RH - COC#2 - Parallel - Success (Felt already weaker again, stopped workout and anywas didnt plan to do another set)

LH - COC#2 - Parallel - Failed

 

Very happy with the progress!!! Also rested now only 3 minutea instead of 10minutes which is huge! In a few weeks I will try to incorporate COC#2.5 parallels with RH, for now I will stay with Holds on it.
Lets see how many more sessions till I close COC#2 consistently with left hand..

Edited January 20, 2023 by AnaRhisT

[AnaRhisT]

17/01/23

Left hand is healing, still have pain also from other exercises regarding grip. Right hand I gave it extra 2 days, feeling somewhat fresh.

Warmup: 100lbs, 150lbs, and 200lbs grippers x 5 reps.

Set 1:
RH COC#2 - Parallel - 2 reps

Set 2:
RH HG250 - Parallel - 1 rep

Set 3:
RH HG250 - Parallel - 1 rep

Set 4:
RH HG250 - Parallel - 1 rep

Set 5:
RH COC#2 - CCS - Failed (less than 10mm)

Set 6:
RH COC#2 - CCS - Failed (less than 10mm)

Set 7:
RH COC#2 - CCS - Failed (less than 10mm)

Total of 8 reps. Enough for today. Next workout in 2-3 days.

 

My next goal is to succeed CCS with COC #2. From my previous posts I didn't really suceed in CCSing COC#2, it was just more than parallel, probably 30-35mm max, now it's more like 40mm+

Edited January 24, 2023 by AnaRhisT

[AnaRhisT]

26/01/23:

 

Warmup: 100lbs, 150lbs, and 200lbs grippers x 5 reps.

Set 1:
RH COC#2 - Parallel - 2 reps

LH 200lbs - 10 reps

Set 2-5:

RH COC#2 - Parallel - 1 rep
LH 200lbs - 10 reps

Set 6:

RH COC#2 - CCS - 1mm away

[AnaRhisT]

28/01/23:

Warmup: just RH & LH 200lbs grippers x 5 reps.

Set 1:
RH COC#2 - Parallel - 4 reps PR!!!! (5threp was 3-4mm away)

LH COC#2 - Parallel - Fail

--- 3 min rest ---

Set 2:
RH HG250 - Parallel - 1 rep

LH COC#2 - Parallel - Fail

--- 3 min rest ---

Set 3:

RH COC#2 - Parallel - 2 reps

LH COC#2 - Parallel - Fail

--- 3 min rest ---

Set 4:

RH COC#2 - Parallel - 1 reps

LH COC#2 - Parallel - Fail

Did a quick workout in terms of rest (Basically it's preferred to give at least 5 minuts, and preferably 7-10 minutes)

 

Comparison where I was at the beginning of the month and where I am now:

Beginning of the month: COC #2 - 1 Rep - Width around 30mm-35mm. And HG250 Failed, couldn't close from parallel.

Where I am at now:

1. COC #2 - 4 Reps - Parallel PR
2. COC #2 CCS (2mm off) PR
3. HG250 - 2 Reps - Parallel
4. Almost Injury free (TFCC), not feeling pain, but I believe my wrist is like back to 90ish percent recovery.

 

Goals to next month:

1. COC #2 - CCS
2. HG250 - CCS
3. COC #2 - 6 Reps - Parallel
4. HG 250 - 4 Reps - Parallel

Edited January 28, 2023 by AnaRhisT

[AnaRhisT]

31/01/23:

Warmup: just RH & LH 200lbs grippers x 5 reps.

Set 1:
RH COC#2 - Parallel - 6 reps PR!!!! (First goal reached)

LH COC#2 - Parallel - Fail - 2mm off - progress

--- 7 min rest ---

Set 2:
RH HG250 - Parallel - 4 reps

LH COC#2 - Parallel - Success!!!!

--- 7 min rest ---

Set 3:

RH COC#2 - Parallel - 3 reps - Wider than parallel! About 35-40mm

LH COC#2 - Parallel - Fail

--- 7 min rest ---

Set 4:

RH COC#2 - Wider than CCS - 1 rep - 5mm off (head some pain in my middle finger, stopping workout for recovery)

LH COC#2 - Parallel - Fail

 

Next workout on Friday/Saturday.

During the following days I'll be doing some 100lbs (10-30 reps daily) gripper workout,

Mainly for quicker recovery for my middle finger in RH.

I noticed that other exercises like Fat Gripz, wrist curls, etc, add a lot of tension on the fingers, so it's a bit tricky to recover fast.

Overall very satisified with current progress, the most important thing to remember is always:

1) Stop immeadiately the workout when there's pain or an inutition that there is something wrong.

2) Recover fully for next workout, if something feels wrong in the beginning of the workout, stop immediately with that hand or use very very light weight for quicker recovery.

[AnaRhisT]

Workout 02/02/2023:

Had pain in my RH middle finger so I barely did 3 closes on COC #2. And some attempts on LH.

Workout 06/02/2023:

Still feeling a bit pain in middle finger (but 85%~ recovered), decided to still do at least half a workout.

LH has wrist pain (doing many more exercises which aren't related to grippers..)

Set 1:
RH COC#2 - Parallel - 1 rep

LH - wrist pain - barely did with 100lbs

--- 7 min rest ---

Set 2:
RH RH COC#2- Parallel - 2 reps

--- 7 min rest ---

Set 3:

RH HG250 - Parallel -1 rep

--- 7 min rest ---

Set 4:

RH HG250- Parallel - 1 rep

 

That's it, still need my finger to recover. Probably will do next workout after tomorrow. Need to live with the fact that every time something else will hurt.. this never ends I guess.

Edited February 7, 2023 by AnaRhisT

[John Knowlton]

Yes pain is always with us

just keep moving forward 

[AnaRhisT]

08/02/23

Set 1:
RH COC#2 - Parallel - 1 rep

LH - wrist pain gone - COC #2 few mns from close

--- 7 min rest ---

Set 2:
RH HG250 - Parallel - 1 rep

LH COC2 - Parallell - few mm

--- 7 min rest ---

Set 3:

RH COC#2.5 - Parallel - barely moved ( hold 10s )

LH COC2 - Parallel - 1 rep!!! (Perfect technique)

--- 7 min rest ---

Set 4, 5 and 6:

RH COC#2.5 - Parallel - barely moved (Hold 7-10sec)

LH COC #2 - Parallel - few mm from close

Next workout after tomorrow again. Same workout probably, love feeling the COC2.5 and how hard it is to move it..