Juan Murphy Posted November 11 Posted November 11 My grip workout sessions…This past Saturday workout session consisted of “Superset Grip Gauntlet” with one compound exercise. Kicking it off with… OHP 139lbs 5 reps, 2HP 121lbs for a single, sledgehammer leveraging 8lbs 2 reps RH and LH for a single, Ironmind Hub 30.5lbs for a single, Ironmind Stacker 20lbs for a single, CoC #1 75lbs rgc mms for 5 reps and last rubber band for hand extensors 30 reps. This weight is my working weight which consists of 5 to 10 rounds depending on how my hands feel. I like to finish off with a few 60D griprite galvanized nail bends with fatigue hands. Normally three bends and it’s all over…Some sessions I’ll be stronger in one thing and other days weaker. For example last Saturday I had a really good hub pull with 36lbs. This Saturday I couldn’t get that number. My compound exercise will always be done by the fifth round because I keep them at 5X5. 1 Quote
Juan Murphy Posted November 11 Author Posted November 11 Yesterdays workout Sunday morning did conventional deadlifts with 266lbs DOH 5X5. Followed by thick bar training with Ironmind Rolling Thunder 124lbs but wasn’t feeling it…So I switched it to my 100lbs dumbbell lift with the Blue fatgripz. Set a PR with both hands on lifting the dumbbell. The center bar on the dumbbell is slightly thicker so it spreads my blue fatgripz a quarter inch thicker (2.5in). I had to always assist with my opposite hand with a finger so it keeps the dumbbell from rolling to the weakest link (thumb). So excited that I forgot to train with my Ironmind little big horn. 2 Quote
Juan Murphy Posted November 11 Author Posted November 11 11 minutes ago, John Knowlton said: Killer grip work Yes it is…give it a try with your strength level and your hands will be toast. Choose your five implements and hit 10 rounds…It’s brutal!!! 1 Quote
John Knowlton Posted November 11 Posted November 11 Sounds like a plan. I will give it a try. 1 Quote
Juan Murphy Posted November 12 Author Posted November 12 1 hour ago, John Knowlton said: Sounds like a plan. I will give it a try. Keep me posted and all the best too your training! Quote
Juan Murphy Posted November 12 Author Posted November 12 The Grip Gauntlet…pick your five implements. Try to hit your max or just workout with your working weight, 5 to 10 rounds. Either way it’s going too be brutal on the hands… 3 Quote
Juan Murphy Posted November 12 Author Posted November 12 Hello Y’all today is Tuesday Nov. 12, 2024…Going to get some high volume work in with some light grippers CoC .5 rgc 65lbs with a tns and some rubber band for hand extensors. Had a wonderful grip session over the weekend so going to get some blood flowing to the lower forearms. Helps in recovery for the ligaments and tendons so I was told. So far it’s been helping since I started back in June 2024 so why fix what’s not broken. Also want to share with you my GEC “Grip Everyday Carry”…What do you carry? 1). 100% cotton sweat rag aka bandanna just in case you come across a 60D nail that needs bending. 2). Swiss Army Knife so you can make your own grip implements. 3. My trusted CASIO watch for keeping time of my grip sessions. 4). Deck of Cards tear in half and quartered for fire tinder…keeping your hands nice and warm during those cold nights. 5). Wallet carry your Credit Card for certifying on CoC gripper. 6). Rubber Band for holding things together and keeps your hand extensors well balanced. 7). And last your favorite Gripper in the back pocket…let’s everyone know your passion and keeps you “Stronger Than The Average Bear”. I hope this post makes someone out there smile and trains a little more harder…all the best too your training! 1 2 Quote
Luke Blackwell Posted November 12 Posted November 12 1 hour ago, Juan Murphy said: Hello Y’all today is Tuesday Nov. 12, 2024…Going to get some high volume work in with some light grippers CoC .5 rgc 65lbs with a tns and some rubber band for hand extensors. Had a wonderful grip session over the weekend so going to get some blood flowing to the lower forearms. Helps in recovery for the ligaments and tendons so I was told. So far it’s been helping since I started back in June 2024 so why fix what’s not broken. Also want to share with you my GEC “Grip Everyday Carry”…What do you carry? 1). 100% cotton sweat rag aka bandanna just in case you come across a 60D nail that needs bending. 2). Swiss Army Knife so you can make your own grip implements. 3. My trusted CASIO watch for keeping time of my grip sessions. 4). Deck of Cards tear in half and quartered for fire tinder…keeping your hands nice and warm during those cold nights. 5). Wallet carry your Credit Card for certifying on CoC gripper. 6). Rubber Band for holding things together and keeps your hand extensors well balanced. 7). And last your favorite Gripper in the back pocket…let’s everyone know your passion and keeps you “Stronger Than The Average Bear”. I hope this post makes someone out there smile and trains a little more harder…all the best too your training! Yeah, the gains sneak up on you, you never know when you might need to certify on-the-go... To complete the look, you should wear a silver bullet around your neck. ...Beautiful 👌 1 Quote "Fight on and fly on to the last drop of blood and the last drop of fuel, to the last beat of the heart." -Manfred Von Richthofen
Juan Murphy Posted November 12 Author Posted November 12 2 hours ago, Luke Blackwell said: Yeah, the gains sneak up on you, you never know when you might need to certify on-the-go... To complete the look, you should wear a silver bullet around your neck. ...Beautiful 👌 Yes Sir that silver bullet would be golden…Thanks for your kind words and all the best too your training! 1 Quote
Luke Blackwell Posted November 12 Posted November 12 35 minutes ago, Juan Murphy said: Yes Sir that silver bullet would be golden…Thanks for your kind words and all the best too your training! Same to you, sir 1 Quote "Fight on and fly on to the last drop of blood and the last drop of fuel, to the last beat of the heart." -Manfred Von Richthofen
Juan Murphy Posted November 14 Author Posted November 14 11–14-24 Today where Running the Grip Gauntlet workout! Warming up with singles or triples…2HP 88lbs, sledgehammer 7lbs, IM Stacker 15lbs, IM hub 25lbs, CoC 1 rgc 75lbs and 30 reps with Rubber Band hand extensors. I’ll do this for 3 to 5 sets and also hit a single for OHP 134lbs. Supersetting with 3 to 5 minutes of rest between sessions… 2 Quote
John Knowlton Posted November 14 Posted November 14 NICE, how often do you run the grip gantlet 1 Quote
Juan Murphy Posted November 14 Author Posted November 14 13 minutes ago, John Knowlton said: NICE, how often do you run the grip gantlet Once a week Sir but no particular day of the week. Rest one full day and I’ll do deadlifts, thick bar and nail bending because it really takes a toll on my CNS and recovery time. So my workout training is all grip with one compound movement of my choice in each workout. Basically strong shoulders and a back twice a week with high volume gripper work with a light gripper through out the week. 2 Quote
Juan Murphy Posted November 14 Author Posted November 14 Grip Tip for sledgehammer progression! Micro loading is key on getting stronger in levering. Hope someday I’ll progress to my Warwood 12lbs sledgehammer 💪🏽😤‼️ 1 Quote
Juan Murphy Posted November 14 Author Posted November 14 GRIP Gauntlet… Sets 1 thru 5 on the following exercises… 1). 2HP-99lbs, 110lbs, 121lbs, 132lbs, PR 137.5lbs partial lift not full lockout… 2). IM Hub-27.5lbs, 30lbs, 32.5lbs, 35.5lbs, 35.5lbs… 3). Sledgehammer-7.5lbs for 5 reps micro loaded… 4). IM Stacker-20lbs for singles, tried 22.5lbs but couldn’t lift it… 5). CoC 1-rgc 75lbs 5 reps… 6). OHP-134lbs for 5 reps… 7). Rubber Band- hand extensors 30 reps… all exercises were done supersetting with 3 to 5 minutes rest. 2 Quote
Juan Murphy Posted November 16 Author Posted November 16 Saturday 11-16-24 today we’re focusing on grip again. Our 2nd and last workout session of the week… 1). 5x5 Deadlifts 266lbs DOH grip… 2). 3x5 Thick Bar Deadlifts with Blue Fatgripz 200lbs… 3). Dumbbell Rows 100lbs 2x12… * FINISH OFF with some Grip Rite 60D galvanized nails. Double Underhand bend single leathers with fatigue Hands 💪🏽😤🖐🏽 2 Quote
Juan Murphy Posted November 16 Author Posted November 16 Just got my 35lbs plate…Hoping to hub lift it someday and train for lifting my 45lbs plate. I couldn’t resist so I chalked it up and gave it a few hits but was unsuccessful. Went back after doing a few deadlifts and broke air about six inches. I’m so stoked know… 3 Quote
Juan Murphy Posted November 19 Author Posted November 19 Hell y’all…Been greasing the grove with high volume light grippers (CoC 65lbs rgc) and RBH extensors yesterday and for today…So Six months of Grip Gauntlet and Deadlifts. These are my personal best lifts on the following grip implements… 1). Conventional Deadlift DOH grip 332lbs on 9-28-24 2). IRONMIND Rolling Thunder 140.5lbs right handed on 10-3-24 3). IRONMIND Little Big Horn 102lbs right handed on 10-4-24 4). IRONMIND Stacker 20lbs both left and right handed on 9-30-24 5). IRONMIND Pinch Block 52.5lbs both right and left handed on 8-15-24 6). IRONMIND Hub 46lbs right handed on 8-15-24 7). Captains of Crush Grippers #2 tns CLOSED 97lbs rgc by CannonPowerWorks right handed on 11-14-24 8). 2HP 137.5lbs on 11-14-24 9). Sledgehammer Front Leverage to Face 12lbs not strict form with arm straight out/dropped. 10). BEST Double Underhand Bend with a single 100% cotton bandanna, 60D galvanized griprite nail smooth shank on 10-22-24 looking forward too the end of December 2024!!! 1 Quote
Juan Murphy Posted November 19 Author Posted November 19 My Warwood Tool 12lbs sledgehammer! Not the strictest form but will get stronger soon… 1 Quote
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