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AnaRhisT Road to Coc #3 Certification


AnaRhisT

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13/02/23

Set 1:
RH COC#2 - Wide - 1 rep

LH COC2 - Parallell - few mm

--- 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 - few mm

--- 7 min rest ---

Set 4:

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

LH COC2 - Parallel - few mm

Set 5:
RH HG250 - Parallel - 1 rep

LH COC2 - Parallell - few mm

Set 6:
RH COC#2 - Parallel - 1 rep

LH COC2 - Parallell - few mm

 

Next time I'll do workouts which have only COC#2.5 in them - negatives only. Other workouts I'll go back to COC #2 and HG250.

Probably 2 workouts with COC#2 & HG250 and maximum one workout of COC #2.5

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16/02/23

Set 1:
RH COC#2 - Wide - 1 rep

LH COC2 - Parallell - 1 rep

--- 7 min rest ---

Set 2:
RH HG250 - Parallel - 1 rep

LH COC2 - Parallell - few mm

--- 7 min rest ---

Set 3:

RH HG250 - Parallel - 1 rep ( hold 10s )

LH COC2 - Parallel - just hold

--- 7 min rest ---

Set 4:

RH HG250 - Parallel - 1 rep

LH COC2 - Parallel - just hold

Set 5:
RH HG250 - Parallel - 1 rep

LH COC2 - Parallell - just hold

Set 6:
RH COC#2 - Parallel - 1 rep

LH COC2 - Parallell - just hold

Edited by AnaRhisT
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19/02/2023:

Warmup: 100lbs & 200 grippers. Extensor bands 30-40 reps every hand.


Set 1:
RH COC#2 - CCS - 1 rep

LH COC2 - Parallell - FAIL

--- 7 min rest ---

Set 2:
RH HG250 - CCS - Fail

LH COC2 - Parallell - FAIL

--- 7 min rest ---

Set 3:

RH HG250 - Parallel - 1 rep 

LH COC2 - Parallel - just hold

--- 7 min rest ---

Set 4:

RH HG250 - Parallel - 1 rep

LH COC2 - Parallel - just hold

 

Set 5:
RH HG250 - Parallel - 1 rep

LH COC2 - Parallell - just hold

 

Set 6:
RH HG250- Parallel - 1 rep

LH 200lbs - 5 reps

 

Set 7:
RH HG250 - Parallel - 1 rep

LH 200lbs - 2 reps

 

Some additional extensir work and very light gripper around 50lbs for some blood flow (also used it for thumb)

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22/02/2023:

Warmup: 100lbs(10 reps) & 200 grippers (1rep). Extensor bands 30-40 reps every hand.


Set 1:
RH COC#2 - parallel - 1 rep

LH COC2 - Parallell - Success

--- 7 min rest ---

Set 2:
RH HG250 - CCS - Success (PR)

LH COC2 - Parallell - few mm

--- 7 min rest ---

Set 3:

COC #2.5 - Parallel - barely moved (feeling like stone)

LH COC2 - Parallel - fail setup

--- 7 min rest ---

Set 4:

RH HG250 - Parallel - 3 reps

LH COC2 - Parallel - mostly hold

 

LH 200lbs gripper 3 reps.

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Yey got “The Bumper” by CPW which adds 1.5lbs every full turn. 

26/02/2023:

Warmup: 100lbs & 200 grippers.


Set 1:
RH COC#2 - Parallel - 1 rep

LH 200lbs - 2 reps

--- 7 min rest ---

Set 2:
RH COC#2 - 3 reps 

LH 200lbs - 5 reps - hold 10sec on last rep

--- 7 min rest ---

Set 3:

RH HG250 - Parallel - 1 rep 

LH 200lbs - 5 reps - hold 10sec on last rep

--- 7 min rest ---

Set 4:

RH HG250 with Bumper 4 turns (+6lbs) - Parallel - 1 rep (PR!!!)

LH COC2 - Parallel - just hold 5 sec

 

Set 5:
RH HG250 with Bumper 4 turns (+6lbs) - CCS - few mm off. (When I succeed it will be a PR as well)

LH COC2 - Parallell - just hold 10 sec

 

Set 6:RH HG250 with Bumper 4 turns (+6lbs) - failed

LH didnt do because finger hurt.

 

Some additional extensor work and very light gripper around 50lbs for some blood flow (also used it for thumb)

Hopefully next workout I will be able to CCS the HG250 with +6lbs of the Bumper.

Still not touching the COC#2.5, trying to find a U BOLT or waiting for CPW choked gripper service to come back in March to order one.

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2 workous in this thread:

28/2/23: (Workout #1)

Bad workout, felt very weak/

Set 1:

RH & LHCOC #2 failed

Set 2:

RH COC #2 parallel - success

LH COC #2 parallel - just hold

Set 3:

RH COC #2 parallel with CPW x4 turns (+6lbs)- few mm

LH COC #2 parallel - just hold

Set 4:

RH COC #2 more than parallel - success

LH 200lbs gripper - 8 reps

Set 5:

RH COC #2 - 2 parallel - success

LH 200lbs gripper - 8 reps

 

I had a decision to make: Should I rest for a week from grippers due to the previous workout, or rest like 3 days and try again with like 4-5 reps max.

I took the 3 days rest and tried again and it worked out pretty good:

 

04/03/2023:

Set 1:

RH COC #2 - parallel - Success

LH 200lbs gripper - 8 reps

Set 2:

RH HG250 parallel - success

LH 200lbs gripper - 10 reps

Set 3:

RH HG250 parallel with CPW x4 turns (+6lbs)- few mm

LH COC #2 - parallel - few mm

Set 4:

RH HG250 parallel with CPW x1.5 turns (+2.25lbs)- few mm

LH 200lbs gripper - 8 reps

 

On Tuesday I'm going to try more sets with HG250 CPW x4 and hopefully I'll be able to close it for 2-4 sets.

 

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06/03/2023:

Set 1:

RH COC #2 - parallel - Success

LH 200lbs gripper - 11 reps

Set 2:

RH HG250 parallel - success

LH 200lbs gripper - 11reps

Set 3:

RH HG250 parallel with CPW x2 turns (+3lbs)- success

LH 200lbs gripper - 11reps

Set 4:

RH HG250 parallel with CPW x4 turns (+6lbs)- failed

LH 200lbs gripper - 14reps

 

My next workout is probably tomorrow.

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Just got some 4" Common Nails (I think). They cost here like 0.3$ for one and maybe I can get cheaper if I buy many more instead of 20.

Was hard to get a grip on it, I'd prefer like a 5-6" ones but they didn't have. (Waiting for 60d timer ties nails from Ebay for over 45 days now)

I successfully somehow bent one, sharing images. (video can't upload here doesnt support mp4/avi)

73AEEBF9-FC29-4C55-9679-B8CE01E0CC0A(1).thumb.JPG.12ef4efb64f6503acd257e2d3d17cf97.JPG63E4E37B-EE3C-4D02-8C54-95BA883E561E(1).thumb.JPG.a4a93fa83c67eaf79d2babbf32780f66.JPG

Edited by AnaRhisT
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10/02/23

Did a lot of training during the previous week regarding wrists, forearms, armwresling, nail bending,

So I'm taking the grippers training a bit more lightly not to hurt myself.

Set 1:
RH COC#2 - Choked - 1 rep

LH - COC#2 - Choked - 1 rep

--- 7 min rest ---

Set 2:

RH COC#2 - Choked - 1 rep

LH - COC#2 - Choked - 1 rep

--- 7 min rest ---

Set 3:

RH HG250 - Choked - 1 rep

LH - COC#2 - Choked - 1 rep

 

Next workout today/tomorrow, will be only choked reps as well.

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nice workout today

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4 sets of Choked COC #2 (around 30mm):

LH - 1 success and 3 fails

RH - 4 success

1 set of Choked Parallel HG250 (around 22mm):

RH - success

LH - went back to COC #2 - failed.

 

Felt kinda weak, wrist a bit hurt from the nails I bend and many more workouts I did during the week, I got 20CM nails which are very hard to bend (the right one is 20CM, the left one is 10CM).

image.thumb.jpeg.172e675a8e21f59e2edd89171050ad68.jpeg

Edited by AnaRhisT
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Set 1:
RH COC#2.5 - Choked - moved a bit

LH COC#2 - Choked - Success + hold 5s

--- 7 min rest ---

Set 2:
RH HG250 - Parallel - 1 rep - success + hold 10s

LH COC#2 - Choked - few mm + hold 5s

--- 10 min rest ---

Set 3:

RH HG250 with CPW Bumper (2-2.5 turns which is around 3-3.5lbs addition) - Parallel - 1 rep - success + hold 10s

LH COC#2 - Choked - few mm

--- 10 min rest ---

Set 4:

RH COC#2.5 - Choked - moved much more than in first set

LH COC#2 - Choked - few mm

--- 10 min rest ---

Set 4:

RH COC#2.5 - Choked - moved much more than in first set

LH COC#2 - Choked - few mm

Set 5:

RH COC#2.5 - Choked - barely moved

LH LB200 - 2 reps barely

 

Nails: bent 3 nails today (probably like the 60D)

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26/03/2023:

New PR on Camry Dynamometer 73.3KG (On January it was 70.5KG)

27/03/2023:

Warmup as usual 100lbs and 200lbs grippers.

Set 1:
RH COC#2 - Choked - Success (30mm+)

LH - COC#2 - Choked - Success (30mm+)

Set 2:

RH COC#2.5 - Choked - Failed (Moved much more than last time)

LH - COC#2 - Choked - Failed (few mm)

 

Set 3:

RH COC#2.5 - Choked - barely moved

LH - COC#2 - Choked - Failed (more than a few mm)

Taking bigger rest 20-25 minutes now. (Fingers feel weak, trying to rest enough to close the HG250 in the next sets)

Set 4:

 

RH HG250 - Deep Set - Sucesss

LH - COC#2 - Choked - Failed (more than a few mm)

Taking 15 minutes rest at least.

Set 5:

RH HG250 CPW x2 turns - Deep Set - 2mm off because of finger slip in the end.

LH - 200lbs - Choked - 3 reps

Set 6:

RH HG250 - About CCS Length - again 2mm off because of finger slip in the end.

LH - 200lbs - Choked - 3 reps

Edited by AnaRhisT
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NICE WORK

that's a lot of rest between sets

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  • 3 weeks later...

Didn't post for a while, but I kept the training log (in my head) so here are the last 4 workouts:

31/04/2023:

Didn't do much, playing with COC #2, bending nails, etc.

07/04/2023:

Warmup as usual 100lbs and 200lbs grippers.

Set 1:
RH COC#2 - Choked - Success (30mm+)

LH - COC#2 - Choked - Success (30mm+)

Set 2:

RH HG250 - Choked - Success

LH - COC#2 - Choked - Failed (few mm)

Set 3:

RH HG250 - parallel - Success

LH - COC#2 - Choked - Failed (few mm)

Taking bigger rest 20-25 minutes now. (Fingers feel weak, trying to rest enough to close the HG250 in the next sets)

Set 4:

RH HG250 - CPW x2 - Success

LH - COC#2 - Choked - Failed (more than a few mm)

Taking 15 minutes rest at least.

Set 5:

RH HG250 - CPW x4 - barely moved

LH - COC#2 - Choked - Failed (more than a few mm)

 

Pretty much the same workout a week later on 14/04/2023.

 

And todays workout almost the same but there're two PR!

 

First one is in Set1 & Set2 & Set3 I've managed to close the COC #2 with LH!

Second PR is at Set 5 I closed HG250 with 4.5 CPW turns.

I just listed below the PRs with respect to the set numbers.

Set 1:
LH COC#2 - Choked - Success (30mm+)

Set 2:

LH COC#2 - Choked - Success (30mm+)

Set 3:

LH - COC#2 - Choked - Success (30mm+)

Set 5:

RH HG250 - CPW x4.5 (+6.75lbs) - Parallel or a bit more - Success

 

And I rested only 2 days (Saturday & Sunday rest) instead of 6 days of rest.

I'll try to rest less and aim for twice a week instead of once a week of grippers.

 

Other goals not regarding grippers:

Fat Gripz on Hex Dummbell with 53KG, aiming to reach 63-65KG until the end of the year. (Around 1.5KG increase every month)

Bicep Curls with 52KG on W bar, aiming to reach 65KG until the end of the year. (Around 1.5KG increase every month)

 

Doing other feats like bending nails, pinching, and open hand with fat gripz as stated above on a regular basis (2-3 times a week).

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Great workout

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