GareGames Posted May 31 Posted May 31 Hi all. This is my training log. I've done grippers before, but without any sense of direction. I'm going to post my current stats just to get it out there. Strength 3x5 Squat: 340 lbs 3x5 Bench: 305 lbs 1x5 Deadlift: 275 lbs Grip Pinch Iron Mind 1RM: 35 lbs Pinch Iron Mind 30s: 12.5 lbs Heavy Grips 150 for reps GG3 Severe Negatives Dynometer Left: 132.2 lbs Dynometer Right: 149.2 lbs Current Goal COC #2 Currently I'm looking around for a good program to follow. I've heard about the KTA program. What do you all recommend? 6 Quote
matek Posted June 1 Posted June 1 12 hours ago, GareGames said: Hi all. This is my training log. I've done grippers before, but without any sense of direction. I'm going to post my current stats just to get it out there. Strength 3x5 Squat: 340 lbs 3x5 Bench: 305 lbs 1x5 Deadlift: 275 lbs Grip Pinch Iron Mind 1RM: 35 lbs Pinch Iron Mind 30s: 12.5 lbs Heavy Grips 150 for reps GG3 Severe Negatives Dynometer Left: 132.2 lbs Dynometer Right: 149.2 lbs Current Goal COC #2 Currently I'm looking around for a good program to follow. I've heard about the KTA program. What do you all recommend? Hi and welcome. KTA is an advanced (or at least intermediate) program. You probably don't even know if you respond better to high volume/lower intensity or low volume/high intensity (or a mix of these), how fast you can recover, etc. I recommend you try different things and see what is better for you. Try one thing and stick with it for like 6 weeks to see what's up. Then change things up if you're not satisfied/bored. But I wouldn't train grippers more than three times/week, it's usually a prescription for injury if you're a beginner. You can try something like 5x3 75%1RM one day, 3x1 80-85%1RM + 3x7 65-70%1RM another day (so grippers twice per week). But you will most probably need more grippers than you have if you want to follow any program based on a one-rep max. But even if you do something completely different, I highly recommend getting your grippers rated or/and buying rated grippers from Cannon Powerworks. 2 Quote
C8Myotome Posted June 1 Posted June 1 KTA = instructional booklet on how to get injured 1 2 Quote 186 PB350 MMS, 183 CoC 3.5 MMS, 180 CoC 3.5 38 mm, 178 GHP8 30 mm, 175 GHP8 CCS
GareGames Posted June 1 Author Posted June 1 19 hours ago, matek said: Hi and welcome. KTA is an advanced (or at least intermediate) program. You probably don't even know if you respond better to high volume/lower intensity or low volume/high intensity (or a mix of these), how fast you can recover, etc. I recommend you try different things and see what is better for you. Try one thing and stick with it for like 6 weeks to see what's up. Then change things up if you're not satisfied/bored. But I wouldn't train grippers more than three times/week, it's usually a prescription for injury if you're a beginner. You can try something like 5x3 75%1RM one day, 3x1 80-85%1RM + 3x7 65-70%1RM another day (so grippers twice per week). But you will most probably need more grippers than you have if you want to follow any program based on a one-rep max. But even if you do something completely different, I highly recommend getting your grippers rated or/and buying rated grippers from Cannon Powerworks. Great advice. I have been buying my grippers from Cannon Poweeworks. 3 Quote
John Knowlton Posted June 3 Posted June 3 Yes Cannon Powerworks is the best place for all your gripper needs. I can say this from experience. 1 Quote
GareGames Posted June 7 Author Posted June 7 June 6th, 2024, I had hurt my hand a few sessions ago. (May 31st). The past two sessions have been recovery sessions. Todays session felt pretty good. Grippers -> I started out with crushing grip. GG1-46 x 1 GG1-46 x 2 HG150 x 1 GG1-46 x 2 HG150 x 1 HG150 x 3 Felt really good on those so next sessions I'll focus more on the HG150. I have a IM1-73 Filed (Iron Mind #1 rated at 73 and filed) coming in the mail this week. Hopefully it arrives before next session. Pinch -> Pinch Grip on the Iron Mind Block. Warmed up by lifting 25lbs and then 35lbs off the ground. After that I 12.5lbs holds (IronMind Pinch Block + Loading Pin + 12.5lbs) 3 x 30s (Left hand and then right hand. Set 1: Solid. Left hand I need to hold tighter. Set 2: String solid hold. Set 3: Too easy. I will be increasing the weight to 13.75lbs next session. End of workout dynamometer measurements. LH: 110.6lbs RH: 127.6lbs 3 Quote
GareGames Posted June 9 Author Posted June 9 June 9th, 2024, Feeling really good today. Grippers -> I started out with crushing grip. GG1-46 x 3 HG150 x 3 GG1-46 x 3 HG150 x 5 GG1-46 x 5 HG150 x 5 I'll start the IM1-73 Filed next session. TTK - Titan Telegraph Key 1x5 2.5lbs 1x5 3.75lbs 1x5 4.50lbs Pinch -> Pinch Grip on the Iron Mind Block. Warmed up by lifting 25lbs, 30lbs and then 35lbs off the ground. After that I 13.75lbs holds (IronMind Pinch Block + Loading Pin + 13.75lbs) 3 x 30s (Left hand and then right hand. Set 1: Easy Set 2: Easy Set 3: Great. Super easy. I will be increasing the weight to 15lbs next session. End of workout dynamometer measurements. LH: 122.4lbs RH: 124.2lbs 2 Quote
GareGames Posted June 12 Author Posted June 12 June 12th, 2024, Left hand was a bit off so I held back with it and did not do harder stuff. The IM-73 is 81 now that it is filed. Grippers This is what I did for right hand.. Left hand did simple warm up stuff. GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 HG150 x 3 GG3 x 1 Great workout. Left hand will hopefully recovered by next time. TTK - Titan Telegraph Key 1x5 2.5lbs 1x5 3.75lbs 1x5 4.75lbs Increased the last sets weight. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 30 36.25 Pinch Holds After that I did 15lbs holds (IronMind Pinch Block + Loading Pin + 15lbs) 3 x 30s (Left hand and then right hand. Set 1: Good. Need to focus on holding very tight to maximize gains. Set 2: Good. Focused hard on this one. Set 3: Solid. I will be increasing the weight to 16.25lbs next session. End of workout dynamometer measurements. LH: 119.0lbs RH: 123.4lbs 2 Quote
GareGames Posted June 15 Author Posted June 15 June 15th, 2024, Left hand feeling better still taking it easy will go full force next workout. Today was another great day. Still figuring out the TTK. Going to back off a bit on weight and focus on form with the TTK. Grippers GG1-46 x 3 GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 - LH 1, RH 3 GG3 x 3 - RH 3, IM1 81 x 3 - LH 3 Walked back on the grippers to lower and lower weight focusing on closing good and solid. Next round will focus more on getting volume with the GG3 for RH and Volume with IM1 for LH and then try to even those two out over the next week or 2. TTK - Titan Telegraph Key 1x5 4.75 1x5 4.5 -> Doing this next time. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 30 37.5 - Tough Do this weight again. Pinch Holds 16.25lb holds (IronMind Pinch Block + Loading Pin + 16.25lbs) 3 x 30s (Left hand and then right hand. Set 1: Easy, focused, and strong. Set 2: Same. Set 3: Easy. I will be increasing the weight to 17.5lbs next session. End of workout dynamometer measurements. LH: 124.8lbs RH: 131.8lbs Crazy. I must have had a lot more gas in the tank or my endurance is going up. 1 Quote
GareGames Posted June 19 Author Posted June 19 June 18th, 2024, Another good day. I'm going to keep increasing my pinch holds and pinch lifts linearly until I hit a roadblock. Grippers GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 - LH 2, RH 3 GG3 x 3 - LH x 1, RH x 3RH 3 Walked back on the grippers to lower and lower weight focusing on closing good and solid. Feeling good about this. Left hand is getting better each workout. TTK - Titan Telegraph Key 1x5 4.5 - This was okay. I'm keeping this simple not going crazy, yet. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 - 1x1 30 - 1x2 35 - 1x2 37.5 - 1x3 38.75lbs next time. Pinch Holds 17.50lb holds (IronMind Pinch Block + Loading Pin + 17.50lbs) 3 x 30s (Left hand and then right hand. Set 1: Solid. Set 2: Solid. Set 3: Solid This was super easy. I'm going to keep progressing. 20lbs for next workout. End of workout dynamometer measurements. LH: 120.6lbs RH: 124.6lbs Routine is working. 3 Quote
GareGames Posted June 21 Author Posted June 21 June 21th, 2024, Left hand will learn to be strong. Grippers GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 - LH 2, RH 3 GG3 x 3 - RH x 3RH 3 Walked back on the grippers to lower and lower weight focusing on closing good and solid. TTK - Titan Telegraph Key 1x5 4.5 - Did this again for form. Will probably do the same again or lower the weight. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 - 1x1 30 - 1x2 35 - 1x2 38.75 - 1x3 40lbs next time. CHALK Pinch Holds 20.00lb holds (IronMind Pinch Block + Loading Pin + 20.00lbs) 3 x 30s (Left hand and then right hand. Set 1: Good. Slipping. Chalk is usually the reason. Set 2: Solid. Set 3: Solid. This was super easy. I'm going to keep progressing. 22.25lbs for next workout. End of workout dynamometer measurements. LH: 110.4lbs RH: 114.0lbs 2 Quote
GareGames Posted June 23 Author Posted June 23 The SideWinder® Xtreme T6 #5 arrived today. I imagined it would be smaller. It is a big piece of equipment. I'll be adding this in before the extensors which I do at the end. 1 Quote
GareGames Posted June 24 Author Posted June 24 June 24th, 2024, Left hand will learn to be strong. Grippers GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 - LH 2, RH 3 GG3 x 3 - RH x 3RH 3 Walked back on the grippers to lower and lower weight focusing on closing good and solid. TTK - Titan Telegraph Key 1x5 4.5 - I'm ready to increase this next time. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 - 1x1 30 - 1x2 35 - 1x2 38.75 - 1x3 I'm thinking about 40lb for real this time. CHALK Pinch Holds 22.25lb holds (IronMind Pinch Block + Loading Pin + 22.25lbs) 3 x 30s (Left hand and then right hand. Set 1: Chalk. 2nd and 3rd set is always so easy compared to the first. Set 2: Solid. Set 3: Solid. This was super easy. I'm going to keep progressing. 25.00lbs for next workout. 25 plate. That will be fun. End of workout dynamometer measurements. LH: 121.2lbs RH: 136.6lbs Finished with some wrist curling and extensors. Easy. 1 Quote
GareGames Posted June 28 Author Posted June 28 (edited) June 27th, 2024, Feeling good in general. Grippers GG1-46 x 3 HG150 x 3 IM1 81 (filed) x 3 - LH 3, RH 3 HG150 x 3 GG3 x 3 - RH x 3RH 3 Walked back on the grippers to lower and lower weight focusing on closing good and solid. TTK - Titan Telegraph Key 1x5 4.75 - Will stick with this for a bit. Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts 25 - 1x5 30 - 1x3 35 - 1x2 39 - 1x3 Next one 39.25 lb CHALK Pinch Holds 25lb holds (IronMind Pinch Block + Loading Pin + 25lbs) 3 x 30s (Left hand and then right hand. Set 1: Hard. Some slipping. I was walking around with it. Set 2: Tough Set 3: Tough Good spot to be here. Will do it again to get solid with it. End of workout dynamometer measurements. LH: 112.0lbs RH: 121.2lbs Edited June 28 by GareGames Added more info 2 Quote
GareGames Posted July 4 Author Posted July 4 June 30th, 2024, Today was a good day. Did my normal routine and was able to close the GG3 for 5 Reps with my right hand. So I decided to go for the IM#2 and I was almost able to close it. Grippers GG1-46 x 3 HG150 x 5 IM1 81 (filed) x 3 GG3 x 5 - RH x 3 LH x2 IM2 x2 - RH almost closed twice. LF no go. Walked back on the grippers to lower and lower weight focusing on closing good and solid. TTK - Titan Telegraph Key 1x5 5lbs Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts I warmup and then attempt 3 reps of my target weight. 39.25 - 1x3 Next one 39.5 lb Pinch Holds 25lb holds (IronMind Pinch Block + Loading Pin + 25lbs) Solid with this weight. Moving on to 27.5lbs 3 x 30s (Left hand and then right hand. Set 1: Solid. Set 2: Solid Set 3: Good. Easy. End of workout dynamometer measurements. LH: 107.6lbs RH: 122.6lbs 2 Quote
GareGames Posted July 8 Author Posted July 8 July 3rd, 2024, Grippers GG1-46 x 5 HG150 x 5 IM1 81 (filed) x 2L 5R GG3 x 5R IM1 x 3L GG3 x 3R Walked back on the grippers. TTK - Titan Telegraph Key 1x5 5lbs Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts I warmup and then attempt 3 reps of my target weight. 39.50 - 1x3 Did 39.50lbs. I will do it again to make it more solid. Pinch Holds 27.5lb holds (IronMind Pinch Block + Loading Pin + 27.5lbs) 3 x 30s (Left hand and then right hand. I was able to complete most of them, but the last one was slipping. I will do it again for more focus. End of workout dynamometer measurements. LH: Forgot to measure RH: Forgot to measure Getting closer to the IM2. I've order 3 more rated grippers from cannon. 3 Quote
GareGames Posted July 12 Author Posted July 12 July 6th, 2024, Grippers Warmup IM1 81 (filed) x 4L 5R GG3 x 5R IM2 - Attempted. Cool down on grippers. TTK - Titan Telegraph Key 1x5 5lbs Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts I warmup and then attempt 3 reps of my target weight. 39.50 - 1x3 Good. Will do again. Pinch Holds 27.5lb holds (IronMind Pinch Block + Loading Pin + 27.5lbs) 3 x 30s (Left hand and then right hand. Solid. Last 2 sets slipping. End of workout dynamometer measurements. LH: 115.4lbs RH: 125.8lbs Quote
GareGames Posted July 12 Author Posted July 12 July 9th, 2024, This was an easy day. Didn't push any of the numbers up. Grippers Warmup HG200 x 2 GG3 x 3 Let the left hand rest today. TTK - Titan Telegraph Key 1x5 5lbs Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts I warmup and then attempt 3 reps of my target weight. 30x3 x 5 Pinch Holds 25lb holds (IronMind Pinch Block + Loading Pin + 25lbs) I did 25lbs. 3 x 30s (Left hand and then right hand. All sets good. End of workout dynamometer measurements. LH: 113.8lbs RH: 133.0lbs 1 Quote
GareGames Posted July 12 Author Posted July 12 July 12th, 2024, Today was a good day. I was able to move my numbers up on many things and I got in some reps with the RH for grippers. LH on grippers was still recovery mode. My new grippers are here. I was able to lift 40lbs off the ground for 3 reps each hand. Grippers Warmup GG3 x 5 HG200 (93) x 5 IM2 x 3 - Not able to close but very close to it. TTK - Titan Telegraph Key 1x5 5lbs Pinch -> Pinch Grip on the Iron Mind Block. Pinch Lifts I warmup and then attempt 3 reps of my target weight. 25 x5 30 x3 35 x 2 40 x 3 Exciting. I was able to do 40lb. Pinch Holds 27.5lb holds (IronMind Pinch Block + Loading Pin + 27.5lbs) 3 x 30s (Left hand and then right hand. I was able to complete all sets. Slippage was a slow thing and didn't get anywhere near a comprimised position. I will be moving on to 30lbs next time. End of workout dynamometer measurements. LH: 120.6lbs RH: 130.8lbs Solid day. 1 Quote
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