Road to CoC #4 Training Log

[AdriaanRobert96]

#22 Road to CoC #4

Thoughts: week 2 of 4 is here and it went fairly good, I can feel my grip peaking by the week and hopefully I’ll get that #3.5 CCS by week 4..

Today was a bit closer, I was also fairly nervous tbh and a but shakey (imagine getting nervous over a gripper)

With that said here’s a video of my workout:

Enjoy and let me know what I can do about being a lil bish and not get nervous

Thanks, drop a like.. hopefully I’ll get it by week 4

Edited July 29, 2023 by AdriaanRobert96

[AdriaanRobert96]

#23 Road to CoC #4

Thoughts: Welcome back good people, week 3 went like expected..

had about 2-3 days of super late nights and it showed in yesterdays training.

with that I’d like to say that there’s no real excuse other than it wasn’t meant to happen during this peak.

I still have one week left of peaking but I will cut it short and keep working on volume again.

I will however be taking a new approach to training grippers from today onwards which will hopefully help me come closer to my goals.

1mm off the #3.5 was so close yet so far away, I’ll take this bitter defeat and come back stronger

Thanks for your continuous support, that #4 will be mine one day mark my words

[AdriaanRobert96]

#24 Road to CoC #4

So I can start this one of by saying that I’ll probably get put into a mental hospital within the upcoming 2 weeka because I’ve been losing my sanity the past 2 months

I’ve been super patient, deloads have not worked, time off didn’t work either . . .

I’ll probably wander onto a new training plan to further progress, with that said here’s todays training:

Workout:

#1: 8 reps

#2: 3 reps

#2.5: 3 reps

#3 (Easy): 1 rep

#3 (Heavy): 1 rep

#3.5 (CCS): 1 attempt

#3 (Easy): 4 credit card reps

#3 (Heavy): 3 deep set reps

As you can see it’s pretty different to what I usually do, it’s mostly because I am mentally fatigued of the set backs so I program jump.. not the smartest decision.

I’ll most likely resume my old program after a couple of weeks of high rep gripper training (sets of 20)..

Thinking that higher rep will yield in better recover, not sure yet.

Thanks for your continuous support

 

[C8Myotome]

1 hour ago, AdriaanRobert96 said:

 

#24 Road to CoC #4

So I can start this one of by saying that I’ll probably get put into a mental hospital within the upcoming 2 weeka because I’ve been losing my sanity the past 2 months

I’ve been super patient, deloads have not worked, time off didn’t work either . . .

I’ll probably wander onto a new training plan to further progress, with that said here’s todays training:

Workout:

#1: 8 reps

#2: 3 reps

#2.5: 3 reps

#3 (Easy): 1 rep

#3 (Heavy): 1 rep

#3.5 (CCS): 1 attempt

#3 (Easy): 4 credit card reps

#3 (Heavy): 3 deep set reps

As you can see it’s pretty different to what I usually do, it’s mostly because I am mentally fatigued of the set backs so I program jump.. not the smartest decision.

I’ll most likely resume my old program after a couple of weeks of high rep gripper training (sets of 20)..

Thinking that higher rep will yield in better recover, not sure yet.

Thanks for your continuous support

 

I have released a program if you are interested that I used to certify coc 3 and GHP8, I don't know if I'm allowed to post it here but I can message the website if you want 

[AdriaanRobert96]

1 minute ago, C8Myotome said:

I have released a program if you are interested that I used to certify coc 3 and GHP8, I don't know if I'm allowed to post it here but I can message the website if you want 

Yeah man go ahead and message me about that

Altho I have CCSed the #3 already I can always learn something

[AdriaanRobert96]

#25 Road to CoC #4

Hey folks, still on my way up but for that to happen I have to be chill and not lose my mind

So today I took a chill pill and lay back with some higher rep work, nonetheless it felt really good!

Workout:

#1: 10 reps

#2: 3 reps

#2.5: 3 reps

#3 (Easy): 1 rep

#3.5 (Wide set): 1 rep

#2.5 (Wide set): 20 reps

As you can see it was fairly laid back today, working with the #3.5 and up is really mostly a question of patience more than anything

Thanks for your continuous support

[John Knowlton]

Nice workout 

[AdriaanRobert96]

1 hour ago, John Knowlton said:

Nice workout 

Thanks John, feels good to get a nice pump

indeed

[AdriaanRobert96]

 

#25 Road to CoC #4

So I took a step back and listened to the one and only @Carl Myerscough, with that said I can already tell things are going in the right direction

I kind of stepped of too much heavy work since I had a full 2 months ot no progression which is rare for me tbh:/

Workout:

blue band x 10

#1 x 10 (30mm)

#2 x 3 (30mm)

#2.5 x 3 (30mm)

#2.5 x 1 (30mm)

#3 x 1 (30mm)

#3 x 1 (30mm)

#3.5 x 1 (Wide Set)

#2.5 x 20 (30mm)

#2 x 20 (Wide Set)

This was about it for today

Thanks for your continuous support

[AdriaanRobert96]

#27 Road to CoC #4

Last week was #26 but I made a mistake typing #25 (getting you right on track)

Alright so this whole week’s been kind of mellow, I had my first slight common cold in over a year and I am already good..

I do think tho it took a little toll on my strength since I could barely close the #3, so todays workout was volume which felt nice.

Workout:

blue band x 10

#1 x 10 

#2 x 3 

#2.5 x 3 

Heavy #2.5 x 3

Light #3 x 1 

#Light #2.5 x 6 

#2 x 20

#2 x 20

This was about it for today

Thanks for your continuous support

[AdriaanRobert96]

 

#28 Road to CoC #4

Thoughts: Not going to lie, I felt a little dip in my motivation the past month or so..

Reason being my lack of progress and of course we all run out of patience atleast once on our journey

With that said I’ll make sure to stick to discipline because I know I will come through with it.

My mind is telling me to maybe change up my program a bit, usually only doing wide set/ ccs and now I’ve got the sweet taste of “deep sets” ..

They felt odd for a bit but I kind of got tge hang of it, also it feelt like it might benefit me since the “sweep” has not been an issue for me like ever so far so deep sets might be the missing piece.

Also I want to change it up to boost my “want factor” and keep boredom at bay..

Better to progress in different areas in blocks than try to go too hard and not progress at all in the long run.

Workout:

blue band x 20

Agility x 20

#1 x 10 

#2 x 3 

#2.5 x 3 

Light #3 x 1 

#3.5 x 1

#Light #2.5 x 20 (deep set)

That’s about it lads, thanks for your continuous support

[AdriaanRobert96]

 

#29 Road to CoC #4

Thoughts: Sticking to high rep low resistance for a while, it does feel great on my hands for now.

As much as I love heavy grippers I’ll let them sit in the passenger seat for now.

Workout:

blue band x 15

Agility x 20

#1 x 10 

#2 x 3 

#2.5 x 15 

#2 x 20

That’s about it lads, thanks for your continuous support

[AdriaanRobert96]

#30 Road to CoC #4

Thoughts: Still sticking to fairly light work on the grippers, maybe another week or two before building myself up to heavy work again.

Can’t wait to work the heavy grippers again!

Workout:

blue band: 15 x 2 

Agility x 20

#1 x 10 

#2 x 3 

#2.5 x 20

#2: 20 x 2 

That’s about it lads, thanks for your continuous support

Edited September 30, 2023 by AdriaanRobert96

[AdriaanRobert96]

#31 Road to CoC #4

Thoughts: So I bumped up the volume slightly this week, things are feeling better and better.. hopefully I’ll get back to full strength soon

Workout:

blue band: 30 

Agility x 30

#1 x 10 

#2 x 3 reps

#3 x 1 rep

#2.5 x 20 reps

#2.5 x 18  reps

#2.5 x 13 reps

#2 x 20 reps

That’s about it lads, thanks for your continuous support

[AdriaanRobert96]

#32 Road to CoC #4

Thoughts: Not sure if you remember but last week I upped my volume.

I don’t wanna talk too soon but it feels like it helps based on todays workout, check it out.

Workout:

#1 x 10 reps

#2 x 1 rep

#2.5 x 1 rep

#3 x 1 rep

#3.5 x 2 sets of 1 rep

#2.5 x 12 reps

#2.5 x 13 reps

#2 x 20 reps

Note:

I think I might have been warming up too much, keeping in mind my weightloss I’ll have to keep my warmups shorter.

Thx for your continuous support lads

[EmilBB]

2 minutes ago, AdriaanRobert96 said:

 

#32 Road to CoC #4

Thoughts: Not sure if you remember but last week I upped my volume.

I don’t wanna talk too soon but it feels like it helps based on todays workout, check it out.

Workout:

#1 x 10 reps

#2 x 1 rep

#2.5 x 1 rep

#3 x 1 rep

#3.5 x 2 sets of 1 rep

#2.5 x 12 reps

#2.5 x 13 reps

#2 x 20 reps

Note:

I think I might have been warming up too much, keeping in mind my weightloss I’ll have to keep my warmups shorter.

Thx for your continuous support lads

Looks like you had a great workout, are still doing wide set / CCS or are you doing deep sets as well?

[AdriaanRobert96]

4 minutes ago, EmilBB said:

Looks like you had a great workout, are still doing wide set / CCS or are you doing deep sets as well?

Thanks, I really did and it felt so good

Last time I had a great workout was 4 months ago.. (pain).

Not sure what 30mm and greater is considered but that’s what I do atm.

I try to put the most of my energy on the last 30mms because the sweep has never been an issue so far.

[EmilBB]

2 minutes ago, AdriaanRobert96 said:

Thanks, I really did and it felt so good

Last time I had a great workout was 4 months ago.. (pain).

Not sure what 30mm and greater is considered but that’s what I do atm.

I try to put the most of my energy on the last 30mms because the sweep has never been an issue so far.

That's good to hear, glad to see you progressing again.

I think anything above 20mm is a wide set but honestly I feel like everyone has their own terms for a specific setting depth, so it's not easy to figure out

[AdriaanRobert96]

3 hours ago, EmilBB said:

That's good to hear, glad to see you progressing again.

I think anything above 20mm is a wide set but honestly I feel like everyone has their own terms for a specific setting depth, so it's not easy to figure out

Appreciate you!

Yeah that’s true, I personally made a wooden 30mm block at home to make sure I am within range

[AdriaanRobert96]

#33 Road to CoC #4

Thoughts: It actually turns out that my old warmup was way too much after my weightloss.

This is my secon workout with less warmup reps and it really shows!

Workout:

#1 x 10 reps

#2 x 1 rep

#2.5 x 1 rep

#3 x 1 rep

#3.5 x 2 sets of 1 rep (only closed first set)

#2.5 x 12 reps

#2.5 x 9 reps

#2 x 20 reps

#2 x 10 reps

Small note here:

As you can see I try to keep my total volume at around 60 reps, this seem to work the past weeks for me..

Thx for your continuous support lads

[AdriaanRobert96]

#34 Road to CoC #4

Workout:

#1 x 10 reps

#2 x 1 rep

#2.5 x 1 rep

#3 x 1 rep

#3.5 x 1 close

#3.5 x 1 almost closed + 7 second hold

#2.5 x 13 reps (2 sec hold every rep)

#2.5 x 10 reps (2 sec hold every rep)

#2 x 20 reps (2 sec hold every rep)

#2 x 15 reps (2 sec hold every rep)

Small note here:

Todays volume was fairly high, at a total of 70 reps so about 10 more than last week but as long as I keep myself at 60 or below I recover alright.

Thx for your continuous support lads

Edited October 27, 2023 by AdriaanRobert96

[AdriaanRobert96]

 

#35 Road to CoC #4

Thoughts: I am not gonna lie, today was though..

Mostly because I changed up my general workout routine in the sense of volume (I added volume) and I was so sore the past 2 days that I slightly a affected my attitude and energy for this workout.

Went pretty decent nonetheless, also I went a bit easier on the gripper volume today aswell.

Workout:

#1 x 10 reps

#2 x 1 rep

#2.5 x 1 rep

#3 x 1 rep

#3.5 x 1 close + 7 second hold

#3.5 x 1 almost closed with negative

#2.5 x 13 reps (2 sec hold every rep)

#2 x 20 reps (2 sec hold every rep)

#1 x 20 reps (2 sec hold every rep)

OBS: Ended the training with some thumb work, an own exercise that I might have come up with.. still in beta test tho so I’ll keep it secret for now

Small note here:

Based on how tired I felt I can’t complain about todays workout, all in all it was great’

Thx for your continuous support lads

[AdriaanRobert96]

#36 Road to CoC #4

Thoughts: Todays workout was kind of nuts with tons of pause reps and negatives on each rep.. felt like doing something different today.. 

Workout:

Blue Finger Extension Band x 15

#1 x 12 reps

#2 x 3 reps

Heavy #2.5 x 1 rep

Heavy #3 x 1 rep

#3.5 x 1 close + 7 sec hold

Lighter #3 x 1 rep + 7 sec hold

Heavy #2.5 x 1 rep + 7 sec hold

Lighter #2.5 x 13 rep (Pause Reps + 3s Negative)

#2 x 13 (Pause Reps + 3s Negative)

#2 x 12 (Pause Reps + 3s Negative)

#2 x 10 (Pause Reps + 3s Negative)

#1 x 25 (Pause Reps + 3s Negative)

Thx for your continuous support lads

Edited November 10, 2023 by AdriaanRobert96

[AdriaanRobert96]

#37 Road to CoC #4

Thoughts: Today was more volume than usual as you will see, and it felt kind of good except for my skin hurting at the end..

Workout

#1 x 15

#2 x 3

Heavy #2.5 x 1

Heavy #3 x 1 

#3.5 x 1 

#3.5 x 1 attempt

Average #3 x 1 CCS

Average #2.5 x 16

Average #2.5 x 10

Average #2.5 x 8

Average #2.5 x 6

#2 x 20

#2 x 13

#2 x 10

#1 x 30

A total of 136 reps..

Ended it all with some thumb/ pinch grip work

Thanks for your support

[John Knowlton]

Killer grip work today