AdriaanRobert96 Posted April 15, 2023 Author Share Posted April 15, 2023 #8 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: If you’ve been following the past 2-3 weeks after my 160+ RGC CoC #3 you know things started to go south hence todays “deload”.. I backed down from my usual workload as you will see.. hopefully I’ll come back stronger after this week because I have exactly 4 more weeks on this “volume phase”.. Then I’ll go for that #3.5 again and I pretty much have to get it 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 Average Captains of Crush #2.5: 1 set x 3 reps. Working sets: WS Average Captains of Crush #3: 1 set x 1 rep Cooldown: CCS Easy Captains of Crush #2.5: 1 set x 6 reps Accessory Work: I skipped my usual pinch training today aswell as the “Special Thumb Work” with bands/ 10 sets Note: Crazy few weeks but I know I’ll come back stronger after this week or maybe even another “back off week” Stay tuned, going for the #3.5 in 4-5 weeks if things go according to plan Thanks for joining me today and feel free to try this aswell! 3 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted April 22, 2023 Author Share Posted April 22, 2023 (edited) #9 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: So after a couple of weeks of bad workouts, and then 1 week of back off work I managed to get a #3.5 close on video today. camera angle was questionable to be fair but I know it was progress so I am happy Warmup: Red Ironmind Bands: 1 set x 10 reps. Captains of Crush #1: 1 set x 6 reps Captains of Crush #2: 1 sets x 3 reps WS Average Captains of Crush #2.5: 1 set x 3 reps. Working sets: CCS Average Captains of Crush #3: 1 set x 3 rep WS attempt at #3.5: 1 rep x 2 sets (managed to close it on the second attempt). Cooldown: CCS Easy Captains of Crush #2.5: 1 set x 10 reps Accessory Work: Pinch Grip Work: 2 sets x 4-6 reps with 80% “Special Thumb Work” with bands/ 10 sets Note: Overall a pretty decent workout, didn’t think a #3.5 close would happen tosay but hey, I glad it happened Thanks for joining me today and feel free to try this aswell! Edited April 23, 2023 by AdriaanRobert96 5 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 3, 2023 Author Share Posted May 3, 2023 #10 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: Alright so as you all know I decided to go for 12 weeks of volume training when it comes to gripper but by auto-regulation I had to end it at week 8 pretty much.. With that said, based on previous workout I already started my peak phase and getting closes on the #3.5 which tells me I progressed over 8 weeks and volume really works Warmup: Red Ironmind Bands: 1 set x 10 reps. Captains of Crush #1: 1 set x 6 reps Captains of Crush #2: 1 sets x 3 reps Heavy Captains of Crush #2.5: 1 set x 3 reps. Average Captains of Crush #3: 1 set x 3-4 reps Working sets: Captains of Crush #3.5: 2 sets x 1 reps Video: Cooldown: Average Captains of Crush #3: 1 set x max closes Accessory Work: Pinch Grip: 3 sets of 4-6 reps with 80-85% of 1RM “Special Thumb Work” with bands/ 10 sets Note: I was supposed to post this like 4 days ago but I was so hyped for my #3.5 closes that I forgot Next up is Captains of Crush #3.5 CCS close, stay tuned! Thanks for joining me today and feel free to try this aswell! 5 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 6, 2023 Author Share Posted May 6, 2023 #11 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: So this is week 3 of 4 out of my 4 week peaking for my #3.5 and it went better than expected. In this video I’ll try my first ever attempt at a #3.5 CCS Enjoy: Thanks for joining me today and feel free to try this aswell! 3 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 13, 2023 Author Share Posted May 13, 2023 #12 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: This is my last peak week and things went better than expected, credit card set #3.5 was just 1mm off so I know that after my upcoming 2 months of volume I’ll crush it Enjoy: 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 20, 2023 Author Share Posted May 20, 2023 #13 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: This is week 1 of 8 out of my 2 month volume work, this time around I’ll jump up to my heavy #3 and try to build it up, I am more than certain I’ll smash that #3.5 cert after these 2 months Enjoy, be a legend and drop a LIKE 4 Quote Link to comment Share on other sites More sharing options...
Justin Baumann Posted May 20, 2023 Share Posted May 20, 2023 Very nice work, it is cool seeing the different ways people train. I have never tried training with multiple reps a set that seems very interesting. Good luck on the road to closing the 4. 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 20, 2023 Author Share Posted May 20, 2023 38 minutes ago, Justin Baumann said: Very nice work, it is cool seeing the different ways people train. I have never tried training with multiple reps a set that seems very interesting. Good luck on the road to closing the 4. You’re very kind, thank you Super heavy attempts has worked for me the first month until I got to close the #3 with CCS.. After that I felt that I got more benefit from higher reps. 3 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 22, 2023 Author Share Posted May 22, 2023 @Forever Thank you for the likes lad, much respect! Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted May 27, 2023 Author Share Posted May 27, 2023 (edited) #14 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Thoughts: Week 2 of my 8 week volume work and I already got an extra rep PR on my heavy CoC #3 and a decent back off set with my Easier CoC #3! Goal is to build it up to around 5 reps within 8 weeks! Enjoy, be a legend and drop a LIKE Edited May 27, 2023 by AdriaanRobert96 2 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 3, 2023 Author Share Posted June 3, 2023 #15 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Thoughts: Week 3 of 8 and the PRs keep stacking, check out the video and see for yourself, got to enjoy and appreciate times like these Enjoy, be a legend and drop a LIKE 2 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 10, 2023 Author Share Posted June 10, 2023 (edited) #16 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Thoughts: Week 4 of 8 and I definitely felt the need for a lighter workout this time around, better to listen to your body in these moments and back off with bloodflow work instead and come back stronger! Worked up to my usual super hard #3 but felt immediately that I had to take it easy today so after that I dropped down to my #2.5 and did a light back off set of 15 reps. Enjoy, be a legend and drop a LIKE Edited June 10, 2023 by AdriaanRobert96 4 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 17, 2023 Author Share Posted June 17, 2023 #17 Road to CoC #4 Ps: Feel free to drop a follow on this journey:) Abbreviations: WS = Wide Set CCS = Credit Card Set Thoughts: Another week, more specifically 5th week of my 8 week volume and I still have to back off because I feel less weakened therefore it’s no reason to push it.. Here’s what I did, basically call this a back off day, or even a slight deload day.. Warmup: Blue Bands: 1 set x 10 reps. Captains of Crush #1: 1 set x 6 reps Captains of Crush #2: 1 sets x 3 reps WS Heavy Captains of Crush #2.5: 1 set x 1 reps. Working sets: CCS Easy Captains of Crush #2.5 1 set x 12 reps Cooldown: Captains of Crush #1: 1 set x 30 reps Accessory Work: I skipped the accessory work altogether hence my recovery.. Note: Just a 3 weeks left before my deload on the 9th week and I’ll be going for that #3.5 CCS and I am stoked! Wish me luck fam! Thanks for joining me today, I appreciate your support 5 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted June 17, 2023 Share Posted June 17, 2023 (edited) No luck needed...you've earned this with hard work and solid training. Looking forward to seeing you cert! Edited June 17, 2023 by Douglas Carney 1 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 17, 2023 Author Share Posted June 17, 2023 1 hour ago, Douglas Carney said: No luck needed...you've earned this with hard work and solid training. Looking forward to seeing you cert! Cheers lad, really appreciate the support you bring everytime! 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 24, 2023 Author Share Posted June 24, 2023 #18 Road to CoC #4 Abbreviations: WS = Wide Set CCS = Credit Card Set Ps: Feel free to drop a follow on this journey:) Thoughts: 6th week of my 8 week volume and I still have to back off, just trying to keep my sanity in check I feel a little stronger but my grip still seem to need recovery time.. All good, 2 weeks left before my deload tho! Warmup: Captains of Crush #1: 1 set x 6 reps Captains of Crush #2: 1 sets x 3 reps WS Heavy Captains of Crush #2.5: 1 set x 3 reps. Easy Captains of Crush CCS #3: 1 set x 1 rep Working sets: CCS Easy Captains of Crush #2.5 1 set x 10 reps Cooldown: Captains of Crush #1: 1 set x 30 reps Accessory Work: I skipped the accessory work al together hence my recovery.. Note: Just a 2 weeks left before my deload on the 9th week and I’ll be going for that #3.5 CCS and I am stoked and worried at the same time.. Wish me luck fam! Thanks for joining me today, I appreciate your support 4 Quote Link to comment Share on other sites More sharing options...
sevvvvv Posted June 29, 2023 Share Posted June 29, 2023 Great topic right here , definitely an inspiration. What kind of workout regime do you recommend for an absolute beginner (2x week) ? check my topic cheers 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted June 30, 2023 Author Share Posted June 30, 2023 20 hours ago, sevvvvv said: Great topic right here , definitely an inspiration. What kind of workout regime do you recommend for an absolute beginner (2x week) ? check my topic cheers Thank you legend, appreciate you really Oh an absolute beginner.. it’s very different form person to person. If you have no grip training experience of any kind (fat grip, pinch grip) then I’d suggest starting with grippers once per week.. When I started grippers I had some background with fat grips and pinch so I wasn’t an absolute beginner.. I started with 3 times per week until I hit the Captains of Crush #3 then I wen’t down to 1 time per week.. So to simplify, start with once per week if you got no prior grip experience and add or do no more than max 3 times per week if you feel like you can recover well 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted July 1, 2023 Author Share Posted July 1, 2023 #19 Road to CoC #4 Abbreviations: WS = Wide Set CCS = Credit Card Set Ps: Feel free to drop a follow on this journey:) Thoughts: Week 7 of my 8 week volume and I can finally feel the strength coming back to me, my mental sanity is on the edge but I try to remain calm and not demolish everything in my path Even though my strength is coming back I decided to go easy since my deload is just around the corner.. Hopefully that #3.5 CCS will be mine after this Warmup: Captains of Crush #1: 1 set x 10 reps Captains of Crush #2: 1 sets x 3 reps WS Heavy Captains of Crush #2.5: 1 set x 3 reps. Easy Captains of Crush #3: 1 set x 1 rep Working sets: Heavy Captains of Crush #3: 1 set x 1 rep Cooldown: Easy Captains of Crush #3: 1 set x 1 rep Easy Captains of Crush #2.5: 1 set x 10 CCS reps. Accessory Work: I felt pretty decent today so I decided to do wrist curls: 3 sets x 15 reps with a 10kg/ 22lbs plate Note: That #3.5 CCS is just around the corner and I am both scared and hyped at the same time Wish me luck fam! Thanks for joining me today, I appreciate your support 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 2, 2023 Share Posted July 2, 2023 Looks good 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted July 3, 2023 Author Share Posted July 3, 2023 11 hours ago, John Knowlton said: Looks good Thank you pal.. just trying to keep it together.. been 4 weeks since I felt strong Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted July 8, 2023 Author Share Posted July 8, 2023 (edited) #20 Road to CoC #4 Abbreviations: WS = Wide Set CCS = Credit Card Set Ps: Feel free to drop a follow on this journey:) Thoughts: This is it people, 8 weeks of volume done today! Next week will be fully off and the week after I’ll start my attempts at the #3.5 CCS, I was off by probably 1mm last time I tried it.. Wish me luck, kind of nervous Todays workout was a slight back off yet again: Warm Up CoC #1: 1 set x 6 CoC #2: 1 sets x 3 reps WS Heavy CoC #2.5: 1 set x 3 reps. Easy CoC #3: 1 set x 1 rep Working sets: Heavy CoC #3: 1 set x 1 rep Cooldown: Easy CoC #3: 1 set x 1 rep Easy CoC #2.5: 1 set x 10 reps. Accessory Work: Skipped the accessory work today, just making sure I am well rested because it’s CCS time with the #3.5 in 2 weeks from now! Wish me luck fam! Thanks for joining me today, I appreciate your support Edited July 8, 2023 by AdriaanRobert96 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 10, 2023 Share Posted July 10, 2023 You got it brother 1 1 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted July 10, 2023 Author Share Posted July 10, 2023 4 hours ago, John Knowlton said: You got it brother Amen to that brother, this whole week’s deload/ back off and the fun begins next week 2 Quote Link to comment Share on other sites More sharing options...
AdriaanRobert96 Posted July 22, 2023 Author Share Posted July 22, 2023 #21 Road to CoC #4 Thoughts: So as you all know I’ve been having a deload the last week or two and today is week 1 of 4 of my “peak month” My goal during this peak is of course to CCS the #3.5 but something funny happened today So I warm up, as usual and when I get to the #3.5.. I was so close but when I gave it a last effort to close the last part I strained so hard that my left oblique cramped up I got slightly annoyed but then laughed at it.. So week 1 went well aside from the cramp, I had about 1mm left until the cramp struck No hard feelings tho, I have 3 weeks left and it’s nothing but normal to let the strength peak after a deload so I’ll trust the process and see how it goes Make sure to follow along tightly the upcoming 3 weeks because you might just see me get the #3.5 CCS, hopefully Thank you for your support, have a great weekend 3 Quote Link to comment Share on other sites More sharing options...
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