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Road to CoC #4 Training Log


AdriaanRobert96

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So this will be my official training log for my “road to coc #4”

Welcome everyone!

I’ll post both videos and training examples here.

I’ll start off by letting those that don’t know where I am at..

Currently closed the #3.5 off video, and a close call on video recently.. about 3mm off.

I also got a solid 7 reps with an average #3.

After todays workout I still got the #3.5 down to 2-3mm and I decided to go back and build some more volume since I feel like my hands needs it.

Volume work will be going on for atleast 2-3 months and the goal is to take my average #3 from 7 reps up to 10+ reps.

Now you got a little insight, hope you’ll find this interesting.

Here’s todays workout and my first workout on this log..

#1 Road to CoC #4 

Warmup:

Red Ironmind Bands: 2 sets x 10 reps.

Captains of Crush #2: 1-2 sets x 8-10 reps.

Captains of Crush #3 (160+ RGC): 1 set x 1 rep.

Working sets:

Captains of Crush #3.5: 2-4 sets x 1 rep.

Cooldown:

Captains of Crush #3 (160+ RGC): 4 sets x 1 rep.

Captains of Crush #3 (Average): 1 set x 1 rep.

Captains of Crush #2.5: 1 set x 10 reps.

Accessory Work:

Pinch Grip: 3 sets x 6 reps w/36kg.

Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps w/ 20kg.

Thanks for joining me today!

 

 

 

 

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26 minutes ago, AdriaanRobert96 said:

So this will be my official training log for my “road to coc #4”

Welcome everyone!

I’ll post both videos and training examples here.

I’ll start off by letting those that don’t know where I am at..

Currently closed the #3.5 off video, and a close call on video recently.. about 3mm off.

I also got a solid 7 reps with an average #3.

After todays workout I still got the #3.5 down to 2-3mm and I decided to go back and build some more volume since I feel like my hands needs it.

Volume work will be going on for atleast 2-3 months and the goal is to take my average #3 from 7 reps up to 10+ reps.

Now you got a little insight, hope you’ll find this interesting.

Here’s todays workout and my first workout on this log..

#1 Road to CoC #4 

Warmup:

Red Ironmind Bands: 2 sets x 10 reps.

Captains of Crush #2: 1-2 sets x 8-10 reps.

Captains of Crush #3 (160+ RGC): 1 set x 1 rep.

Working sets:

Captains of Crush #3.5: 2-4 sets x 1 rep.

Cooldown:

Captains of Crush #3 (160+ RGC): 4 sets x 1 rep.

Captains of Crush #3 (Average): 1 set x 1 rep.

Captains of Crush #2.5: 1 set x 10 reps.

Accessory Work:

Pinch Grip: 3 sets x 6 reps w/36kg.

Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps w/ 20kg.

Thanks for joining me today!

 

 

 

 

Good luck dude! I wilL be following this log and would love to see you get a close on a coc4. Also 7 reps on a #3 is awesome and 10 will be really impressive. I am doing a similar phase right now trying to get my reps on my ghp7 and my #3 up to about 7 or 8 reps. 

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47 minutes ago, Nuttgens said:

Good luck dude! I wilL be following this log and would love to see you get a close on a coc4. Also 7 reps on a #3 is awesome and 10 will be really impressive. I am doing a similar phase right now trying to get my reps on my ghp7 and my #3 up to about 7 or 8 reps. 

Aye thanks a lot pal!

I hope that bringing the #3 to 10 reps will build an even better base for my #3.5😅

Also doing volume feels good with all that bloodflow, can’t be doing heavy work all the time😣

Never tried a GHP7 but based on rating it’s pretty much a #3..

With that said, goodluck aswell and of course I got to ask how many reps can you get on both of them atm?

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I’m a huge fan of volume work my hands get beat up doing singles and max attempts. My ghp7 and coc 3 are both unrated but my 3 is harder than my 7 I can’t remember exactly but I think my best is 7 reps with the ghp7 and 5 with the coc3. I have a cobalt rated at 162 that I can do for a double and a 165 3.5 I can do for a single and a 168 grip genie 6 I can do for a single. 
 

i find everyone I can add reps to my 5-10 rep range grippers I am always stronger when I try to max out again.

Edited by Nuttgens
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33 minutes ago, Nuttgens said:

I’m a huge fan of volume work my hands get beat up doing singles and max attempts. My ghp7 and coc 3 are both unrated but my 3 is harder than my 7 I can’t remember exactly but I think my best is 7 reps with the ghp7 and 5 with the coc3. I have a cobalt rated at 162 that I can do for a double and a 165 3.5 I can do for a single and a 168 grip genie 6 I can do for a single. 
 

i find everyone I can add reps to my 5-10 rep range grippers I am always stronger when I try to max out again.

Oh jeez, that’s really really good!

Not sure what my #3.5 is rated at tbh, but definitely above 175 without a doubt, managed to close it once in two months and only 2-3 mm off the past 2 weeks.

My hard #3 is undoubtedly above 160+ and I can close it decently easy, but my damn #3.5 ragdolls me🥲

As you say, volume does one good :)

Small increases in reps on a gripper like #3 can help with high RGC goal grippers😎

I am curious to see what 3 extra reps will do for my ability to close the #3.5 more often😅

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11 minutes ago, AdriaanRobert96 said:

Oh jeez, that’s really really good!

Not sure what my #3.5 is rated at tbh, but definitely above 175 without a doubt, managed to close it once in two months and only 2-3 mm off the past 2 weeks.

My hard #3 is undoubtedly above 160+ and I can close it decently easy, but my damn #3.5 ragdolls me🥲

As you say, volume does one good :)

Small increases in reps on a gripper like #3 can help with high RGC goal grippers😎

I am curious to see what 3 extra reps will do for my ability to close the #3.5 more often😅

Yeah good luck dude it definitely won’t make you weaker. 

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8 hours ago, Nuttgens said:

Yeah good luck dude it definitely won’t make you weaker. 

Definitely, thanks man and goodluck to you too😁

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From what i saw of other persons closing the #4 with grippers as their main training, you could consider acquiring or diy'ing a choking system for the #4 when you will receive it.

But whatever way you choose to acomplish that feat, best of luck and i hope everything goes right for you.

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Just now, Apneaa said:

From what i saw of other persons closing the #4 with grippers as their main training, you could consider acquiring or diy'ing a choking system for the #4 when you will receive it.

But whatever way you choose to acomplish that feat, best of luck and i hope everything goes right for you.

Good point, I actually have thought of a choking system.. tried hose clamps but they were too much of a struggle I realized.

Maybe I’ll try a washer choke, not sure yet:/

Really appreciate it, thanks for the support😁

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#2 Road to CoC #4

First Volume Workout in 2 months looked like this..

Warmup:

Red Ironmind Bands: 2 sets x 10 reps.

Captains of Crush #2: 1 sets x 10 reps

Captains of Crush #2.5: 1 set x 3 reps

Working sets:

Average Captains of Crush #3: 1 set x 8 reps (wide set).

Average Captains of Crush #3: 1 set x 5 reps (wide set).

Cooldown:

CCS Captains of Crush #2.5: 1 set x 10 reps

CCS Captains of Crush #2.5: 1 set x 8 reps

Accessory Work:

Fat Gripz Extreme Wrist Curls: 5 sets x 20 reps

Note: 

Small note here.. I will be doing volume work for about 2 months, stick with me and let’s smash that #3.5 and then get that #4!

Thanks for joining me today!

Edited by AdriaanRobert96
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Nice grip workout 

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3 hours ago, John Knowlton said:

Nice grip workout 

The forearm pump was out of this world😂

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On 2/26/2023 at 12:52 PM, AdriaanRobert96 said:

The forearm pump was out of this world😂

Quick question. How important is a thorough warm up before doing your working sets? Im aware the 2 must be super easy for you but Does doing 10 + reps for warm ups fatigue you out? 

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3 hours ago, studman123 said:

Quick question. How important is a thorough warm up before doing your working sets? Im aware the 2 must be super easy for you but Does doing 10 + reps for warm ups fatigue you out? 

I’d say it really depends on each person, some people warm up a lot while some warm up just a little.

I personally figured it out on the go, before I used to do 2 sets of 10 with the #2 and while I was more warmed up I also lost power in my bigger closes.

Just make sure you get the “clicks” out of your hands and fingers before attempting bigger grippers.

Use a lighter gripper and some finger extension bands :)

 

 

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  • 2 weeks later...

#3 Road to CoC #4

Thoughts: I felt very tired and sluggish this workout so I changed it up a bit.

Warmup:

Red Ironmind Bands: 2 sets x 10 reps.

Captains of Crush #2: 1 sets x 12 reps

Captains of Crush #2.5: 1 set x 3 reps

Working sets:

Captains of Crush #3 (160+ RGC): 1 set x 3 wide set closes

Average Captains of Crush #3: 1 set x 5 reps (wide set).

Cooldown:

CCS (Heavy) Captains of Crush #2.5: 1 set x 8 reps

CCS (Lighter) Captains of Crush #2.5: 1 set x 11 reps

Accessory Work:

Fat Gripz Extreme Wrist Curls: 5 sets x 25 reps

Pinch Wrist Curls w/Band as resistance: 5 sets x 15 reps

Note: 

The Pinch Wrist Curls are doing something crazy for my crushing grip, every time I do them I always come back stronger the next session!

Thanks for joining me today, forearm pump was mind blowing😂!

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Awesome, rooting for you!

Are you considering certing on the CoC 3?

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9 minutes ago, Jared P said:

Awesome, rooting for you!

Are you considering certing on the CoC 3?

Very kind of you pal, thank you very much!

Honestly not at the moment, reason being that it’s not that important for me right now.

I am working on the #3.5 right now which I managed to close once or twice off camera and almost once on video.

Doing a higher volume run now to add to my overall forearm mass and recovery aswell.

Goal is to CCS (certify) on the #3.5 since the #3 is honestly a tad easy and uninspiring atm😅(not meaning to sound arrogant).

What I mean is that I can close my heavy 160+ rgc atleast 3-5 times from a wide set on a better day so I am 99% certain that a #3 cert is no issue.

I am just too focused in on the #3.5 atm😈

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9 hours ago, AdriaanRobert96 said:

Very kind of you pal, thank you very much!

Honestly not at the moment, reason being that it’s not that important for me right now.

I am working on the #3.5 right now which I managed to close once or twice off camera and almost once on video.

Doing a higher volume run now to add to my overall forearm mass and recovery aswell.

Goal is to CCS (certify) on the #3.5 since the #3 is honestly a tad easy and uninspiring atm😅(not meaning to sound arrogant).

What I mean is that I can close my heavy 160+ rgc atleast 3-5 times from a wide set on a better day so I am 99% certain that a #3 cert is no issue.

I am just too focused in on the #3.5 atm😈

If you go for the #3 cert then you get another #3 to train with, since you get it to keep it. You could literally just use the cert as part of your training too, if it's as easy as you say then it wouldn't hinder your progress towards the #3.5 cert.

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1 hour ago, EmilBB said:

If you go for the #3 cert then you get another #3 to train with, since you get it to keep it. You could literally just use the cert as part of your training too, if it's as easy as you say then it wouldn't hinder your progress towards the #3.5 cert.

One could see it that way for sure😅

Although I am not even sure how I should go about it, any links or advice is welcome.

Thanks

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23 minutes ago, AdriaanRobert96 said:

One could see it that way for sure😅

Although I am not even sure how I should go about it, any links or advice is welcome.

Thanks

All the info you need is here:

https://ironmind.com/product-info/certification/captains-of-crush/rules-for-closing-certification/

Edited by EmilBB
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4 hours ago, EmilBB said:

Thanks, will definitely take a look when I feel a lil better😊

I think I have a cold, probably clears tomorrow or the day after…

I got a decent immune system😬

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Posted (edited)

 

#4 Road to CoC #4

Thoughts: Today was one of those “I wanna throw my gripper through the fucking wall” days..

My last two workouts were not good at all hence me getting sick for a week or so, what can you do😅?

Warmup:

Red Ironmind Bands: 2 sets x 10 reps.

Captains of Crush #2: 1 sets x 10

Working sets:

Average Captains of Crush #3: 1 set x 5 reps (wide set).

CCS Average Captains of Crush #3: 1 x 3 closes.

Cooldown:

CCS (Heavy) Captains of Crush #2.5: 1 set x 5 reps

CCS (Lighter) Captains of Crush #2.5: 1 set x 8 reps

Accessory Work:

45mm Pinch: Built up to 40kg for 2 reps, then 3 sets at 80% of that for 6 reps.

Note: 

As you can see, everything was just as low as it can go and no reps were hit as it should’ve happened.

I’ll get em next time🦍

Thanks for joining me today and feel free to try this aswell!

Edited by AdriaanRobert96
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Posted (edited)

#5 Road to CoC #4

Ps: Feel free to drop a follow on this journey:)

Abbreviations: 

WS = Wide Set

CCS = Credit Card Set

Thoughts: I’ve been a little sick for the past week so I thought today would be a bad gripper day, hence the extra warmup sets.

With that said somehow I always get PRs on the “bad” days😅

I’ll write the “PRs” in NOTES at the end of the workout!

Warmup:

Red Ironmind Bands: 1 set x 10 reps.

Captains of Crush #1: 1 set x 10 reps

Captains of Crush #2: 1 sets x 6 reps

WS (Heavy) Captains of Crush #2.5: 1 set x 3 reps.

Working sets:

CSS Average Captains of Crush #3: 1 set x 5 reps

CSS Captains of Crush #3 (160+ RGC): 1 set x 2 rep.

WS Average Captains of Crush #3: 1 set x 5 reps

Cooldown:

CCS (Heavy) Captains of Crush #2.5: 1 set x 5 reps

WS (Heavy) Captains of Crush #2.5: 1 set x 5 reps

Accessory Work:

45mm Pinch: 3 sets of 6 reps

Note: 

So the PRs where as follows: 

CCS Average Captains of Crush #3 went from 2 reps to 5 reps.

CSS Captains of Crush #3 (160+ RGC) went from 0 reps to 2 reps, also I never tried to CCS it to be fair but nontheless it’s 2 PRs that add up😎

Thanks for joining me today and feel free to try this aswell!

Edited by AdriaanRobert96
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#6 Road to CoC #4

Ps: Feel free to drop a follow on this journey:)

Abbreviations: 

WS = Wide Set

CCS = Credit Card Set

Thoughts: Let’s just say today’s been a mad stressful day and grip went the way I expected it, today was the weakest I’ve been since I started about 6 months ago.. just one of those days with grippers I guess, suck it up and come back next time😡 

Warmup:

Red Ironmind Bands: 1 set x 10 reps.

Captains of Crush #1: 1 set x 10 reps

Captains of Crush #2: 1 sets x 6 reps

WS (Heavy) Captains of Crush #2.5: 1 set x 3 reps.

Working sets:

CSS Average Captains of Crush #3: 1 set x 4 reps

WS Average Captains of Crush #3: 1 set x 3 reps

Cooldown:

CCS (Heavy) Captains of Crush #2.5: 1 set x 3 reps

WS (Heavy) Captains of Crush #2.5: 1 set x 3 reps

Accessory Work:

45mm Pinch: 3 sets of 6 reps

Special Thumb Work with bands/ 5 sets for pump

Note: 

As you can see my reps are as low as they can go today but it’s expected based on how stressful it’s been today.

Training grippers really makes you understand and accept these days better..

Thanks for joining me today and feel free to try this aswell!

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Posted (edited)

 

#7 Road to CoC #4

Ps: Feel free to drop a follow on this journey:)

Abbreviations: 

WS = Wide Set

CCS = Credit Card Set

Thoughts: I think this might be my 3rd week where I am weaker than usual, so it can only be 2 things.

I just think I might need a proper deload or just listen to my hands a little more and back of when feeling weak, admittedly I’ve been too stubborn with listening so now I have to pay..

 

Warmup:

Red Ironmind Bands: 1 set x 10 reps.

Captains of Crush #1: 1 set x 10 reps

Captains of Crush #2: 1 sets x 3 reps

Average Captains of Crush #2.5: 1 set x 3 reps.

WS (Heavy) Captains of Crush #2.5: 1 set x 3 reps.

Working sets:

CSS Average Captains of Crush #3: 1 set x 3 reps

Cooldown:

WS (Heavy) Captains of Crush #2.5: 1 set x 5 reps

WS Easier Captains of Crush #2.5: 1 set x 5 reps

WS Captains of Crush #2: 1 set 15 reps

Accessory Work:

45mm Pinch: 3 sets of 6 reps

Special Thumb Work with bands/ 10 sets

Note: 

For lack of better words I’d say todays training sucked but it was also a signal from the body that I need to take a week off, back down with volume because I am way too weak recently..

Part of me is getting fairly frustrated, but just keep pushing.

Thanks for hearing me whine😂I appreciate you!

Thanks for joining me today and feel free to try this aswell!

Edited by AdriaanRobert96
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