Gripp Journal By Petski

[chaos69]

Okay time to pop this section :D I?ll try to keep a journal of my griptraining here,maybe my gripp training will become a bit more frequent at the same time :rolleyes:now it is very infrequent.But to reach my goal to get the #3 before my 40:th birthday(after 11 ? months) i have to get more serious about it.....



Yesterdays 28/2 griptraining

Gripper reps mostly done betveen sets in regular gymworkout today.

Rb 130 R 8,5
______L 8,5

Rb 160 R 3
______L 3

Rb 180 R 1,1,1
______L 1,1,1

#2 R 1,1
___ L 1,1

Rb 260(rated 2.89) attempts:
R 4 singels 3-5 mm from beeing closed
L 4 singeld 5-7 mm -----"------------

#2 filed R & L 14 X 1

Fingercurls behind back with barbell.
7x 60kg
3x5x70 kg
-
Done at the Bp bench standing at the spotters platforms with the back towards the bar,with the hands on the side of the buttocks lift the bar from benchstands,let the bar roll down to the fingertips as far as i dare and finger curl it into the palm then doing a wrist curl before i let it down again= 1 rep.

[chaos69]

Gripptraining 01.03.08

(workout in my basement,homemade stuff)

Pinch 7.5 cm wide
20kg x 3 R&L
21kg x 3,3,3,3 R&L

Bodyweight assisted negs with RB 300 x3,3,3,3,3 r&l

Homemade ttkey
17kg x12
21kg x8
23kg x6,8,10

Fingerextension device(homemade)
15,15,15,15

[chaos69]

No time to do gripptraining today so did take my RB 180 to work(nightshift)

5/3 08

RB 180 5x1,5x1,4x1,4x1,4x1 (Singels,switching hand after each rep)

Some ponyclamp for thumb

And rubber band fingerextensions & dexterity balls for recovery.

[chaos69]

7/3 08

Gripworkout at the gym today between sets in workout.

rb 130 5,5
rb 180 2,2
#2 filed 1,1
#2,5(r 2.5) 1
RB210(r 2.64) 2 singels ,2-3 mm from closed
RB260 (2.89) 2 " ,4-5 mm ----"------
#2.5 4x1
#2 filed 6 x2 reps

barbell fingercurls
60kg x6
70 " x6
75 " x6,6

My rb210 has a normal size springcoil and is quite wide and the tougher rb260 has a small springcoil,and is a bit narrower and is much easier to hold in the right position ,and thats why i can get it allmost as near as the "easier" rb210 and i belive i will get the 260 before 210 .

[chaos69]

9/3 08

Just some RT (homemade) at the gym today,hands quite sore and weak :( since yesterday?s gripworkout.

RT 25 kg x 5
50 kg x 3
55 kg x 1,1,1
50 kg x 3,4,2

loading pin weight not included.

[chaos69]

Started the stronglift 5x5 trainingprogram today.But here i will only post my griptraining.

Rb 130 6,5,5
Rb 160 2
Rb 180 2
#2 1
#2.5 1,1
Rb 210 1cm away (not so good today :( )
#2.5 1
#2 filed 2,2,2,2,2,2

[chaos69]

:):) Did buy a second hand #3 today ! still in orginal package,so gonna keep it there for a home cert test, when i have enough strenght for that.But still a lot of work to do for that.


ps
it?s okay to post suggestions and comment?s :rolleyes:so i can get my gripptraining better,but here isn?t so meny grippfreaks around yet i think.

yea and Formula 1 season starts this weekend so keep your thumbs up for Raikkonen(Ferrari) and Kovalainen(Mclaren) Both drivers from Finland :D:D

[vikingsrule92]

I'm a gripfreak :D
I'd say you should add more Negs ond OCs to your gripper workouts, and less of the medium rep stuff. That does very little good. I think you need to do negs, OCs, BTR, and singles/low rep work.

[chaos69]

I'm a gripfreak :D
I'd say you should add more Negs ond OCs to your gripper workouts, and less of the medium rep stuff. That does very little good. I think you need to do negs, OCs, BTR, and singles/low rep work.

Yeah i know you?r right about those neg?s,but i have no place put my extend gripper(pipe where gripper fits) at the gym,and it?s allready difficult to find time to workout so it?s convenient to do it grip at the same time i?ll workout.

Those higher reps at the beginning i count as warmup,and the 1-2 reps i often do the OC style.What do BTR stand for ? i?m not familiar with that abbreviation.

I?ll will follow your advice and try to do more neg?s :) and more neg?s:D .
strapholds was very good for me with the last 2-3 mm on the #2 a few years :eek: ago,so maybe i add those as well.

[Autolupus]

BTR stands for beyond the range, filing a gripper is a way of working beyond the normal range i.e. you have to crush beyond where a normal gripper would be shut.

[chaos69]

BTR stands for beyond the range, filing a gripper is a way of working beyond the normal range i.e. you have to crush beyond where a normal gripper would be shut.

Okay! tnx i have my filed #2,that i use in my training allready.

[vikingsrule92]

Yeah i know you?r right about those neg?s,but i have no place put my extend gripper(pipe where gripper fits) at the gym,and it?s allready difficult to find time to workout so it?s convenient to do it grip at the same time i?ll workout.

Those higher reps at the beginning i count as warmup,and the 1-2 reps i often do the OC style.What do BTR stand for ? i?m not familiar with that abbreviation.

I?ll will follow your advice and try to do more neg?s :) and more neg?s:D .
strapholds was very good for me with the last 2-3 mm on the #2 a few years :eek: ago,so maybe i add those as well.

You don't need to use an extended handle to do Negs. Just close the gripper as far as you can, force it closed with the other hand, and do a neg. You can also do BFNs which stands for Bounce Forced Negative. Basically you do a neg for 5 secs, then force it back in and do for another 5 secs, do this 5 times and it's a set. It will absolutely destroy your palms, fingers, tendons, and everything.

[chaos69]

You don't need to use an extended handle to do Negs. Just close the gripper as far as you can, force it closed with the other hand, and do a neg. You can also do BFNs which stands for Bounce Forced Negative. Basically you do a neg for 5 secs, then force it back in and do for another 5 secs, do this 5 times and it's a set. It will absolutely destroy your palms, fingers, tendons, and everything.



Those BFN:s sounds gr8,i have tried hand helped negs,but i felt like the hand opened to fast.But maybe i used a too hard gripper!
I will try with a bit harder than i can close,cos it would be nice if i could do them at work when i havent got the time to workout at home.

got the flu right now so training is of for a while :(:(

How meny sets of 5sec.x5 do you suggest?

tnx

[vikingsrule92]

Yeah you probably did use too hard a gripper. For this you want one just barely over your biggest gripper you can close. I have done 3 sets in the past, but I'd say experiment and see what works for you. I'm not an expert on BFNs and haven't used them excessively. Just experiment but I'd say 2-5, probably towards the lower end. DOn't overdo them or you will be COMPLETELY overtrained and your tendons will be fried

[chaos69]

Did try BFN:s yesterday 20/3

Did them with #2.5 decided to try with one that i can close(still suffers a bit from the flu)

3 sets of 5x3-5 sec

It seems strange with a neg it?s harder to keep the gripper shut than when i have closed it with one hand.Has somebody else experienced this?

[chaos69]

No direct grip session today 22/3

Did just take the RB180(~#2)to work.
Have GTG through the shift,about 35 OC singels and some sets of 5 minirep?s(only open the gripper 0.5-1 cm between reps.) now and then.

[thearm95]

Hi Petski - that's still plenty of work (35 OC's!) on the RB180. Interesting that yours is around your #2, my RB180 is at least 2.25, maybe 2.3. It's a great gripper as it perfectly bridges the gap between the #2 and the #2.5 and I'm lucky that that's where it is. My RB160 is too hard though, probably same as my BBM.

[chaos69]

You?r right, my Rb 180 is one of my grippers that is not calibrated,but compared to my #2(r 2.20)and Rb160 (r 1.97) it?s a little bit under my #2 maybe 2.10-2.15.

going to GTG the RB 180 today to at work too.On duty whole easter-holidays :(.
I belive that in my case it is best to do some gripwork almost every day,of course with restdays once or twice a week.I?ll loose strength very quickly if i keep to many day?s off.

[neilkaz]

Lots of volume being done here ! My RB160 is just under my BBM and about a 1.9 but a couple others I've seen are in the 2.0 range and a really wide one (75mm+) about 2.1.

My RB180 is about a 2.3 and has been a very useful gripper inbetween the IM 2 and 2.5 for me.

[chaos69]

Gripworkout 25/3

Rb 160 1,1,1,1,1
#2 1,1,1
#2.5 1,1,1
#2 filed 2,2,2,1,1,1,1,1,1,1
all R&L

Gripmachine with two hands
not this ! but one like that.

http://www.munkuvat.org/kuvat/38623.jpeg

50 kg x 8
65 kg x 6
75 kg x 5,5
80 kg x 5,5,5,5

[chaos69]

Griptraining 27/3

Pinch 7.5cm

21 kg x 3,3,3
22.5 kg x 1,1,1,1
21 kg x 2,2,2

ttk with two hands

Kg ? x8,8
? x10,10
? x6,6,6

Bodyweight assisted negs ;BFN style

RB 300 x5,5,5,5,4

Will put upp some pics off pinch blocks and ttk when i know where to put em.

Selfmande RT 60 mm/diam.
http://img252.imageshack.us/img252/2681/p1030665tl0.th.jpg (http://img252.imageshack.us/my.php?image=p1030665tl0.jpg)
Selfmade TTk
http://img252.imageshack.us/img252/408/p1030729ol9.th.jpg (http://img252.imageshack.us/my.php?image=p1030729ol9.jpg)
Pinch left>right 7.5cm,5.0 cm,1 cm,on the floor 10 cm
http://img252.imageshack.us/img252/827/p1030726gc4.th.jpg (http://img252.imageshack.us/my.php?image=p1030726gc4.jpg)
wooden roller
http://img134.imageshack.us/img134/4058/p1030733yh5.th.jpg (http://img134.imageshack.us/my.php?image=p1030733yh5.jpg)
there?s some pic?s :D

[chaos69]

Gripworkout 1/4 08

Rb 160 3,3,3
# 2 1,1,1
# 2.5 1,1

Two hand Gripmachine

75kg x5
85kg x5
90kg x5
75kg x7,8,8,8

morning workout today so not much grippers (my gripstrenght is very poor in the morning-middays for some reason)
And hands-arms quit busted from keeping chainsaw for a app. 1 hour yesterday cuting upp a big pine tree.

[thearm95]

Griptraining 27/3

Pinch 7.5cm

21 kg x 3,3,3
22.5 kg x 1,1,1,1
21 kg x 2,2,2

ttk with two hands

Kg ? x8,8
? x10,10
? x6,6,6

Bodyweight assisted negs ;BFN style

RB 300 x5,5,5,5,4

Will put upp some pics off pinch blocks and ttk when i know where to put em.

Selfmande RT 60 mm/diam.
http://img252.imageshack.us/img252/2681/p1030665tl0.th.jpg (http://img252.imageshack.us/my.php?image=p1030665tl0.jpg)
Selfmade TTk
http://img252.imageshack.us/img252/408/p1030729ol9.th.jpg (http://img252.imageshack.us/my.php?image=p1030729ol9.jpg)
Pinch left>right 7.5cm,5.0 cm,1 cm,on the floor 10 cm
http://img252.imageshack.us/img252/827/p1030726gc4.th.jpg (http://img252.imageshack.us/my.php?image=p1030726gc4.jpg)

there?s some pic?s :D

Very nice craftsmanship!. That smooth RT replica will give you a nice thickbar workout. Keep those grippers going:)

[MiamiViceGrip]

Hey, have you been doing any wrist curls or reverse wrist curls/rollers? Or are you strictly focusing on grip training?
I feel that when i do the wrist curls and wrist rollers my recovery for grip training goes down the crapper.

[chaos69]

Hey, have you been doing any wrist curls or reverse wrist curls/rollers? Or are you strictly focusing on grip training?
I feel that when i do the wrist curls and wrist rollers my recovery for grip training goes down the crapper.



Hi !

I haven?t been doing wrist/reverse wrist curls very often,so i can?t really say how they effect gripper-crush strenght.
I just throw in a couple of sets of wrist rollers curls and rev.curls with a wooden roller when i feel for them,i attach it to the low pulley.Normal barbell wrist/rev.curls i haven?t done since i begun grip training (except the barbell fingercurl with a wristcurl at the top done behind the body standing up)focusing to use fingerpower to roll the bar up into the palm.

Are you doing wrist curls on gripper day or on normal workout days?->to much work for the forearms maybe?.
It all depends what you are aiming for,size or gripstrenght.Building grippower wont give huge forearms cos the muscles you use is deep in the arm and quite small ones.

Noticed this was your first post,it would be good to post a little bit info about yourself +what you?r training goals etc. are in ,the Introduce yourself topic.

[chaos69]

This is no FUN 5th day with high fever (101F):(:(:( ,i can feel the strenght running down the drain.:(:(Damn flu....

[Phil]

Great Homemade equipment - I'm thinking about starting a section called "homemade grip equipment and how to make it" What do you guys think... People can post instructions on how they made homemade equipment.

PM me if you like the idea

[thearm95]

Great Homemade equipment - I'm thinking about starting a section called "homemade grip equipment and how to make it" What do you guys think... People can post instructions on how they made homemade equipment.

PM me if you like the idea

I'm not the greatest handyman but I did make a wooden TTK about a year back. Nothing else though.

Like the stuff above, you do see some great things that guys have made - really well crafted stuff.

[Phil]

Nice,

I've made a few pinch blocks and stuff like that nothing fancy but it worked.

So i started the DIY Homemade Grip ... forum as a sub forum of GripperMania.