Jeff Parker Posted March 22, 2004 Share Posted March 22, 2004 After a year of gym training, I've decided to start training more specifically for strongman with a goal of competing in a contest this fall. From watching strongman on t.v. and going to any events I can, I've decided that having an iron grip would be great to have so here I am. I train 5-6 times a week right now, and I think I'll start doing grip 2-3 times, depending on how I'm feeling. Here's my grip workouts, I'd appreciate any comments or suggestions on how to make my workouts better. Monday, March 22 RT handle 3x 20 second holds with 100lbs each hand. Left hand held for around 15 sec. or so 3x 140lbs single lift each hand IM Pinch Grip Block 4x 30 seconds with 40lbs with right hand 4x 20 seconds with 40 lbs with left hand. Got to work on that left hand! CoC #2 close with right hand x2 #2 2 negatives with left hand, can't close it yet with left #1 8 reps with right, then 6, then 6 again, then 4 #1 2 reps with left, then 2, then 1, after that my left hand was gone. That was my first real planned out workout. I think I'll do another one either on Wed. or Thur, depending on how my grip feels after my regular gym workouts. Quote Link to comment Share on other sites More sharing options...
chrisof4 Posted March 22, 2004 Share Posted March 22, 2004 Welcome. I look forward to reading your log. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted March 24, 2004 Author Share Posted March 24, 2004 Well, my grip was feeling ok today, so the plan was to do a grip workout after my regular workout at the gym. Unfortunatly while I was loading a plate onto the bar, I was distracted by one of the good looking female members, and crushed my middle finger. I can't grip anything with my left hand, so no grip workout today. Instead, I thought I would post my goals that I am looking to accomplish. Close the #3 gripper Close the #4 gripper, yeah, I know that sounds riduclous, but hey, I shoot high. I don't really have a time frame for those as I am still so new to grip stuff. This fall compete in an amatuer strongman competiton and perfom well. Win an amatuer competiton in about a year. Start competing in pro events in 3 years. Win a pro event in 4 years. Compete in the WSM in 5 years. Win the WSM in 6 years. This seems to be a rather lofty set of goals, and I hear ALL the time from my friends and family how it's never going to happen, but somebody is going to be the WSM, and I plan on working harder than anyone else to get there. Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 24, 2004 Share Posted March 24, 2004 Shoot for the sky, even if you miss you'll be amoungst stars. Sounds good looking forward to reading about your progress. So what contest are you competing in? What are some your stats? Age? Weight? Quote Link to comment Share on other sites More sharing options...
cjcocn Posted March 25, 2004 Share Posted March 25, 2004 Jeff Welcome to the gripboard. Do you do any thickbar workouts during your regular gym training? Doing so would help to get you used to not only picking up a weight, but holding on to it as well. This would come in handy should any of the events involve thick bar (thickbar deads and clean & press come to mind). Chris PS .... about anyone who says you can or can't do what and why, the only thing that matters is that you believe that you can do it .... go for it! CJ Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted March 25, 2004 Author Share Posted March 25, 2004 In response to danegarreau. I am 20 years old, 6'5" 215 with 16 and 1/2 biceps and a 45 inch chest. The contest I'm thinking about entering for my first try is the lights and middleweights fall strongman challenge. Im currently making the equipment that will be used in that contest so I can practice with it. In response to cjcocn. The gym I currently go to is what I like to call an old man gym, and we don't have any thickbars there to use. When my membership runs out I will look for a gym more equiped for heavy lifting, but until then I think I'll try and get one for home use. Thanks for the suggestions and encouragement! Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 25, 2004 Share Posted March 25, 2004 JEff, i was refering to lifts, such as bench, squat, dead, and such. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted March 25, 2004 Author Share Posted March 25, 2004 Ah, I see. The only guys I ever workout with or talk to are into bodybuilding, so they always are refering to size. My best bench is 265, Deadlift is 430, Squat is 335, clean and jerk is 210, and bicep curl with strict form is 170. I saw your gallery and was wondering if you made the 220 stone yourself. I want to have all the events to practice for, and have made a couple, but was not sure how to go about making the stones. Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 25, 2004 Share Posted March 25, 2004 Sounds good. I am a strongman competiter myself. I compete in the lightweight teens. Yes i did make the atlas stone myself, it isn't perfect but works very well. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted March 28, 2004 Author Share Posted March 28, 2004 Well, I had to take more time off for my injury than I thought. My finger was pretty bad. It still hurt today, but i was sick of waiting, so I went ahead and worked out. I made my farmers walk implements today, and they turned out sweet. 100ft down and back with 112 per hand 100ft down, 50 ft back, 162 per hand 100 ft 162 per hand hold 162 per hand for 45 sec. The handles I used are a bit thicker than the ones used in competiton, I believe they use 1 and 3/8 and mine are 1 and 5/8. Not much bigger, but I think when I do a contest they will feel easier. CoC #1 right hand for 8, left for 3 #2 1 for right, 1 negative hold for left My hands were dead from the farmers so that was all the gripping I could do. I also worked with my new hussafel stone which weighs in at 212. I put pipe in the concrete at the top so i can add more weights, making the stone adjustable from 212 to 400 pounds! Quote Link to comment Share on other sites More sharing options...
danegarreau Posted March 29, 2004 Share Posted March 29, 2004 My homemade farmers have handels that are 1 5/8 thick also. I think it will help out alot because once contest time rolls around, the contest handels will feel easy. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted March 30, 2004 Author Share Posted March 30, 2004 Back to my grip workout. started with my CoC grippers today cause i wanted to put the most effort into my crush today warmup trainer 12 w/ each hand #1 10 with right, only 1 with left, my left hand and forearm are gone from my first time with my farmers back to trainer, 12 w/ right, 7 w/ left #1 again, 6 right, 1 left #2 didnt make any real attempts, just did 2x5 neg w/ each time back to #1 10 w/ right, 2 w/ left Farmers hold with 1 5/8 handles 162 per hand for 45 sec 182 per hand for 30 sec 202 per hand for 22 sec Pinch grip block 1x50 each hand 1x55 each hand 1x60 could only do it w/ right, helped with right on the left hand 1x65 PR with right, helped again for the left Felt good about my workout despite problems with my left hand. I really need to work on the farmers, I would like to do a contest June 19 where I would need to do 225 per hand for 200 ft. I have a LOT of hard work to go! Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 3, 2004 Author Share Posted April 3, 2004 Just a gripper workout yesterday as my hands were mostly done for from the deadlifts and shrugs the day before. Trainer 20 each hand #1 10 w/right, 4 w/left #1 8 right, 3 left #2 right hold, left neg and hold #1 10 w/right, 5 w/left Trainer 22 each hand #2 right hold, left neg and hold #1 7 right, 3 left Then I played poker with the guys and I did some work with the trainer and the #1 while we played, no idea how many I did, but it was more than I've ever done before. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 4, 2004 Author Share Posted April 4, 2004 Today was strongman training, but with a lot of grip work involved. Farmers warmup, 112 per hand for 200 ft w/turn 132 per hand for 200ft w/turn 152 per hand for 200ft w/turn 162 per hand for 200ft w/turn 172 per hand for 200ft w/turn I felt I could have done more if I had not started out so light, next time I will start with 172 and go up from there. Also, I might start timing next time. I made a 2 inch thick bar to practice with, it's a LOT harder than I expected it to be! clean and press with thick bar 120x7 130x3 130x3 I have tons more shoulder power left, but I can't clean very well. 2" double overhand deadlift max out at 190, wow, I thought I could do a lot more 2" one hand under, one hand over deadlift 300 for 4 with not much of a problem I need to develop more power in my thumbs I think, cause I cant lift for nothin in the double overhand. Are there any grip exercises to do that would help me grip the 2" bar double overhand? Hussefel stone 220 for 10 yds out and back 270 for 10 yds out and back 260 for 10 yds out and back Quote Link to comment Share on other sites More sharing options...
danegarreau Posted April 7, 2004 Share Posted April 7, 2004 Jeff, yea your right, when doing thickbar work the thumbs help out alot. I would try doing some plate pinches. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 7, 2004 Author Share Posted April 7, 2004 Made a new pinch block thats 4.5 inches thick 4.5" pinch block maxed out at 35lbs for both hands 25 lbs hold 3 sets 3" pinch block went for 68 with right, moved it just barely off the ground, would have been PR 45lbs hold 3 sets Turns out my thickbar that I thought was 2" is 2 and 5/8. The pipe I used is made for plumbing and 2" was the inside diameter. I thought something was odd when my hand fit around my thickbar the way it fits around the RT. 2 and 5/8" Thickbar reverse curls with 70lbs 3 sets of 6. Very strict motion. My hands were to tired to do anything with the grippers after this, but I think this kind of workout will really help out my thick bar cleans. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 12, 2004 Author Share Posted April 12, 2004 Iv'e been to busy with school to go online and post so there are 2 missing grip workouts that I can't remember, but this one is from yesterday. Strongman workout Farmers Walk 182 per hand, could only go down 100 ft, dropped them on the turn. 182, same result 182, again, only 100ft 168 went 100 ft down, made the turn and 100 ft back, also was the first time Iv'e timed. 30 sec. 2and5/8 thick bar clean and press 130 for 7 PR! 136 for 4 nuts, was trying to add some intensity and still get 7 136 for 4 next sunday ill start at 136 and try for 8, always like to get PR's! double overhand deadlift maxed out at 200 even 170 for 6 170 for 5 Hussefel stone loaded it to 272 10 yds out and back without a problem 292 got greedy, went 5 yds out and back and it almost dropped 212, the stones weight without adding more. Went total of about 30 yds without to much of a strain. 100# and 150# sand bags. Practiced shouldering for a while. Im getting closer to my goals. Still have a little over 2 months before the contest, and I have LOTS more work to do, but feeling very confident. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 13, 2004 Author Share Posted April 13, 2004 4.5" pinch block new PR for right and left. 40# right, 38# left 35# 5 singles right and left filed down my #1 I really liked using this so I just did singles with it for about 30 min Eh, not much of a workout, I'm still sore all over from my event training on Sunday. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted April 19, 2004 Author Share Posted April 19, 2004 Strongman training was yesterday Farmers walk 178 per hand for 200 ft w/ one turn PR was really happy with this since last week i could only do 182 half the way 178 again, did 200 ft again, bout 30 sec both times 2 and 5/8 thick bar clean and press 140 for 4 140 for 4 140 for 4 Still have a lack of power in my cleans, got to work on them Was out real late the night before so my energy was gone and thats all I did. Quote Link to comment Share on other sites More sharing options...
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