Grippers (and other grip work) - my training log

[thearm95]

(I'll continue my log in this section)


1/3/08

no set grippers: warm up then:

R: #2x1, #1.5x10
L: #1.5x5, #1x10

(grippers even weaker, but I suppose this must be due to the pinch work)

1 hand pinch:
45lb x 3 each hand (LH tough, RH solid)

wide 2 hand pinch: 2x old samson 50s
105lb x 1

then some more no set grippers:
R: #1.5x10
L: #1x10

[thearm95]

4/3/08

10 min stationary bike

No set Grippers: warm up then -

R: #2x2, #1.5x13
L: #1.5x6, #1x11

(a bit better - the slide has been reversed!)

1 hand pinch: 45lb x 5 each hand: LH hard, RH solid

wide 94mm 2 hand pinch with old Samson 50s:
105x1

more no set grippers:
R: #1.5x13
L: #1x10

(then did a GVT session on GMs, and a bit of arm work.)

[thearm95]

8/3/08

Today I'm finally bringing back MM sets into by gripper work

10 min stationary bike

Grippers No Set:
R: #2x1
L: #1.5x6

Grippers MM set (parallel set):
R: BBSMx1 (and it was a tough single) :(
L: #2x4

Wide 2 hand pinch: 105 x fail (up about 1cm)

Back to Grippers No Set:
R: #1.5x15
L: #1x13

I'm going to stop doing pinch for three reasons - despite training it's not improving, it's pulling my gripper strength back, (BBSM was hard, no way I could do a #3 now), and some slight middle knuckle pain is returning.
So time to get grippers back to normal then introduce sledge and wrist work again.

Then a 24 minute HIT circuit.

[thearm95]

12/3/08

10 min stationary bike

Grippers No set:
R: #2x2
L: #1.5x6

MM (parallel) set:
R: #2.5x2
L: #2x4

back to No set:
R: #1.5x17
L: #1x14

Grippers creeping back up (hopefully) except the high rep no sets which are going really well - 17 on the #1.5 is 2 off my PR of 19 on that gripper for no set reps. Full ROM for high reps on grippers sure gives a nice forearm pump.

- then had a great HIT circuit on GMs, weighted push up, EZ curl, jacknifes

[thearm95]

12/3/08

10 min stationary bike

Grippers No set:
R: #2x2, #1.5x16
L: #1.5x6, #1x15

RH struggled for the reps as I spent yesterday afternoon squeezing out a rag (with RH) during window cleaning. LH a bit stronger though.


Then a big 29min 17sec upper body HIT session (weighted chins(+25lb), weighted pushups(+25lb), DB pullovers, leg raise) that really earnt me my protein shake.

Weighted pushups are proving to be much harder than I expected :( - my tris are not up to it and need more work.

[neilkaz]

Good to see your crush picking back up, Duncan ! Is there any bending in your near future ?

.. neilkaz ..

[thearm95]

Good to see your crush picking back up, Duncan ! Is there any bending in your near future ?

.. neilkaz ..

Hey Neil, good to see you here!

My grippers are still a bit off my best, but not too far off now after todays good session.

Before I re-start bending (or sledge or anything else grip related for that matter) I really want to get grippers back to 100% and beyond - especially no set the #2.5. Then I'll be dusting off my bending stock!
----------------------------------------------------------------------------------


today's session:
19/3/08

10 min stationary bike

No Set Grippers: (all reps fully opened)
R:
#2x3
#1.5x19(equal PR):D

L:
#1.5x7 (may have got 8th?)
#1x16

Grippers good today even though I spent half of yesterday jackhammering up a slab (and breaking water mains AND sewer pipe :mad::mad::mad::mad::mad::mad::mad::mad::mad::mad:

I'm still struggling with the #2, I think because it is quite wide (wider than my #2.5 even). Anyway, good gripper session.

then HIT: (GMs, weighted pushups, EZ curls, jacknifes), followed by Pendlays and some triceps.

[thearm95]

22/3/08

10 min stationary bike

No Set grippers (all reps fully opened)

R:
#2x2 (bad positioning - I never seem to get the #2 in the right spot)
BBMx2 (this gripper about 1.9 maybe?)
#1.5x14

L:
#1.5x9 (2 rep gain)
#1x14 (tired after the #1.5 set)

LH strong today. #1.5x9 is close to PR, I think I did 10 some time last year.


then 29 min upper body HIT - 5 circuits, 1 min rest between all sets: chins(+25lb), weighted push up(+35lb), pullovers (55lb), leg raise. Weighted push ups are coming on well.

[chaos69]

Hello fellow logger :D:D

Just wanted to ask a few thing about your grip training.I got the advice to do more negatives and low rep sets !You seems to do quite high rep sets and no negatives,of course people do respond different to training,what way do you think is better?
When you count no set reps,do you put away the gripper after each rep or do you do them in a row?


We seems to be almost on the same line with grippers(you have got the #3 in the past,still do ?,i haven?t done that of course)Will be nice to see who No set?s the #2.5 first ;)

Good luck with your goals

[thearm95]

G'day Petski - yeah still only two of us! It'll grow though.

All my reps are continuous. My best on the #3 is 3 reps, but they were parallel set reps and of course they're a lot easier. Last year when I did three parallel reps on my '05 #3, I was 1/8" from no-setting my #2.5.

I'm just training no-sets now for two reasons - first, setting grippers is aggravating my right shoulder which I'm trying to rehab and work around, and second, I eventually would like to to IM #3 cert and I'll need to be good at wide sets to do that.

I've had a good go at negatives and BFN's etc. before and all that happened is that I went backwards and got sore knuckle joints. I seem to make my best progress on just straight reps and even high reps. Negatives seem to work for a lot of (maybe most) people though and obviously are a great training tool.

- and yeah that'd be cool, I'll race ya to the #2.5 no-set:)

[thearm95]

26/3/08

10 min stationary bike

No set grippers:
R:
BBMx2
#1.5x16

L:
#1.5x9
#1x12

Grippers no good today - don't know why. (Maybe overtraining on grip, as on my HIT work I'm doing multiple sets of weighted chins (no straps)).

Then full body HIT: 27 minutes. Weighted push-ups up to 40lb for high reps and still going strong. HIT training is going very well and I'm very happy with the progress (both fat loss and muscle gain) on it.

[thearm95]

29/3/08
12 min stationary bike

No set Grippers: all reps fully opened and continuous
R:
#2x2
RB180 miss by 1/16"

L:
#1.5x9
#1x13

then upper body HIT - 5 circuits, 60 sec rest: weighted chins(+30lb), weighted pushups(+52.5lb - old Samson 50), pullovers (55lb), leg raises.

Tried the weighted pushups with a 50lb plate - very awkward lifting it onto my back with a chain through the hole - and somewhat uncomfortable, especially in the middle of HIT session with 1 min rest between exercises. I don't know how I'm going to add much more weight and still manage this by myself. Destroyed my T-shirt sliding the weight off at the end of each set.

[thearm95]

2/4/08
12 min bike

OK, time for a different approach to grippers. I've been stagnant on the #2 on about 2 reps for a while now, so time to change things. So singles only, with timed rest breaks.

No set grippers: 30 sec rest between all singles/attempts.

(all no set)
R: RB180x1, #2x1, #2x1, #2x1, #2x1
L: HG250 x 4 single attempts, all about 1/8-3/16" off.

(RB180 around 2.25-2.3, HG250 around 1.8-1.9. The RB180 single was very hard, only just got it. The first two singles on the #2 were very solid, only just made the last attempt.)


then HIT: 1/2 squats (165lb), weighted push ups (old samson 50lb plate), EZ curls(85lb), jacknifes: 4 circuits - 21min 28 sec.
Unfortunately have to do 1/2 squats, left knee won't let me go any further.

[thearm95]

5/4/08

10 min stationary bike

No set grippers: 30 seconds rest between all singles/attempts

(all no set)
R: RB180x1, #2x1, 1, 1, 1, 1, 1
L: HG250x1/miss?, miss, miss, miss, miss, miss, miss

Some strength gain today, although the RB180 was still very hard, the first two singles on the #2 were smashed in nicely. There is no doubt my RB180 is a good deal harder than my #2. Also on LH the HG250 was either made or extremely close on the first attempt.

then about 5 min rest, then a RH RB180 attempt, miss by <1/16, and a HG250 LH attempt missed by 1/8"


then HIT upper body: 5 circuits (60sec rests) of weighted chins, weighted pushups, BB rows, leg raises.

[Phil]

I always found that my RB gripper generally had a wider spread than CoC grippers.

How about yours?

[thearm95]

I always found that my RB gripper generally had a wider spread than CoC grippers.

How about yours?

Yes Phil, I agree that is generally the case. Just in comparing widths of my RB160, RB180, RB210, #2 and #2.5 - my RB160 is the widest (and very hard for a 160, as hard as my #2). My 180 and 210 are exactly the same width, and are both wider than my #2.5

Although I just lined my #2 up against the RB180 and they are exactly the same as well. (I think my #2 is wide for a CoC and hardish, as I have felt much easier #2s)

And of course when training no-sets, the width is a big factor.

[thearm95]

9/4/08

I have a cold at the moment so grip only today.

- Here begins another assault on no setting the #2.5. My no set PR on the #2.5 is 1/8" (last year) and today I was quite close to that. But of course that last bit is the biggest step. Have a good feeling about this though.

No Set Grippers: everything below is no set, and with 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 3/16"
RB180x1
RB180x1 - nice click on this rep
RB180x miss
#2x1
#2x1

L: HG250x1/miss?, miss, miss, miss, miss, miss

then 5 minutes rest, then:
R:
RB180x1 (hard fought but definite close!)

L: HG250x miss by 1/8"

[chaos69]

Cold ? in Australia isn?t it ALWAYS warm over there ,hehe i sent you my virus here from coldish Finland, upp here in the northern part of the Earth ,:rolleyes:,no just kidding!!Get well soon ! I still have some symptoms so training is still off for some day?s :(

Read on the other "gripforum" that som grip_people in Australia are coming togheter for som gripcompetition are you one of them perhaps ?

ps. One of my biggest dreams have always been to Travel to Australia,meny great places over there that would be gr8 to see.

[thearm95]

Cold ? in Australia isn?t it ALWAYS warm over there ,hehe i sent you my virus here from coldish Finland, upp here in the northern part of the Earth ,:rolleyes:,no just kidding!!Get well soon ! I still have some symptoms so training is still off for some day?s :(

Read on the other "gripforum" that som grip_people in Australia are coming togheter for som gripcompetition are you one of them perhaps ?

ps. One of my biggest dreams have always been to Travel to Australia,meny great places over there that would be gr8 to see.

It is very warm over summer and can still be warm during the spring and autumn months, but it does get coldish in winter (but nothing like Europe, I was in the UK coming into the winter of '06). Anyway, colds and flus go around like always and I sometimes catch them in summer. Very uncomfortable though!

I saw the details for that grip comp, and I would love to compete in it but it's in Melbourne which is 900 km or so from Sydney. Just can't justify the travel - time is too short anyway.

...and yeah I've been around most of Australia, many amazing and unique sights

(I'm not sure if i`ll train today yet - I've still got some symptoms too - might do grippers later, not sure)

[thearm95]

12/4/08
- yeah so I ended up doing grippers...

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 3/16"
RB180xmiss! (but extremely close)
RB180x miss
RB180x miss
#2x1
#2x1

L: HG250x1, miss, miss, miss, miss

RH weak today - was doing some work round the house yesterday - squeezings things mostly with the RH. Didn't think I'd also miss the RB180 though.
LH finally got the HG250 on the 1st attempt, a small but good gain.

[thearm95]

16/4/08

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 1/8"
RB180 x 1
RB180x miss (<1/16")
RB180x miss (<1/16")
RB180x miss (1/8"+)
#2x1


L:
HG250x1, miss, miss, miss, miss
#1.5x miss

then 5 min rest, then

Overcrushes from no set position:
R: #2 x 10 seconds
L: #1.5 x 10 seconds

The #2.5 was slightly closer than last time, equal best at 1/8". It will be nice to finally no-set this gripper, hopefully sooner than later. The overcrushes at the end - for some reason the #2 felt like a #1.5 - very easy on RH, and good strong overcrush. LH likewise.


Then HIT: 3 circuits, 60 sec rest between all sets -
Chins: bwt+30lb x 8, 7, 4
weighted pushups: + 52.5lb x 12, 11, 5
DL: 200lb x 8, 8, 8
jacknifes x 20, 16, 12

the DLs weren't too heavy and certainly not to failure but were still very tiring in the middle of an HIT session.

[thearm95]

19/4/08

10 min bike

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by <1/8" - certainly a bit closer again than last workout
RB180 x 1
RB180 miss (extremely close)
RB180 miss (about 1/8")
#2x1

L:
HG250 x 1, miss, miss, miss, #1.5x1

Then 5 minutes rest, then:

Overcrushes/holds: From No set position:
R: RB180 x close then hold for about 3-4 seconds, generally closed, but barely - handles jumping in and out of closed position. Certainly no overcrush.

L: Chain hold: Holding 1/8" chain (1m long) between handles: #1.5 x about 15 seconds.


(the #2.5 is getting still closer, but still, I'm just not strong enough! The spread is slightly narrower than my RB180, so no excuse there.)


Then HIT: 27min 13 sec: 5 circuits, 60 sec between sets:

Strict pullups: bwt+35lb x 9, 7, 5, 4, 4
Weighted pushup: +52.5lb x 15, 11, 7, 5, 5
BB row: 175lb x 8, 8, 8, 6, 6
Leg raise: x 24, 24, 24, 24, 10

Felt very strong today, 1st set of pullups wasn't even to failure, felt like could have got 11 - 12 but conserving for rest of session. All sets of pushups to failure.

[thearm95]

20/4/08

(I'm going to post my deadlift workouts in here from now on, first because they involve grip, being DO strapless, and secondly, for motivation)

10 min bike

(everything below DO, no straps)

Deadlift: (undersize plates - old Samson 50s):
warm ups then 260lb x 5, 5, 5, 5, 5 (60 sec rest between sets)

Shrugs (from floor): 260 x 8, 7, 5

strict EZ curl: 95 x 6, 5

then some seated DB rear laterals

(Deads and shrugs are another grip workout really, grip started to fail on 4th set of deads, then for 5th set, tried to leave fingermarks in bar and the bar stayed high in the grip with no problem)

[thearm95]

23/4/08

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 3/16"
RB180 x miss (extremely close)
RB180x miss

L:
HG250 x miss, miss, miss

then 5 min rest, then

from no set position:
R: RB180 close then hold for 2-3 seconds
L: BBM close assisted with RH then hold at 1/8" for 2 seconds

(gripper strength down slightly)

Then HIT: 3 circuits, 60 sec rest between all sets -
Chins: bwt+40lb x 8, 5, 3
weighted pushups: + 52.5lb x 16, 11, 6
DL: 210lb x 8, 8, 8
jacknifes x 20, 20,15

(first round was strong then I just died in the arse - everything felt heavy from the 2nd circuit. I realised that I forgot to put the honey in my pre WO shake and that might have made the difference. Put more in the post WO shake though!

3 circuits with the DLs (even though only 210lb) is tougher than 5 without eg rows or something instead)

[thearm95]

19/4/08

10 min bike

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by <1/8" - maybe 1/16" (good attempt)
RB180 x 1
RB180 miss (extremely close)

L:
HG250 x miss, miss, miss

Then 5 minutes rest, then:

Overcrushes/holds: From No set position:
R: RB180 x close then hold for 4 seconds (stronger than last time)

L: #1.5 x 5 sec overcrush



Then HIT: 27min 13 sec: 5 circuits, 60 sec between sets:

Strict pullups: bwt+40lb x 9, 6, 5, 4, 3
Weighted pushup: +62.5lb x 9, 6, 7, 5, 4
BB row: 175lb x 9, 8, 8, 7, 6
Leg raise: x 24, 24, 24, 24, 24

(added 10lb to weighted pushups today)

[thearm95]

27/4/08

12 min bike

(everything DO, no straps)

Deadlift: (undersize plates - old Samson 50s, 1" heel boots):
warm ups then -
270lb x 5, 5, 5, 5, 5 (60 sec rest between sets)

Shrugs (from floor):
270lb x 8, 5 (3/4 reps), 230 x 8, 6

strict EZ curl:
95lb x 8, 5

then seated DB rear laterals

Grip was good today, bar stayed in the hands without really having to think about it.

[thearm95]

30/4/08

10 min bike

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 1/16" (PR)
RB180 x miss (extremely close)
RB180 miss

L:
HG250 x 1, miss, miss

Then 5 minutes rest, then:

Overcrushes/holds: From No set position:
R: RB180 x 6 second overcrush (my first No Set overcrush of RB180)

L: #1.5 x 10 sec overcrush

Grippers strong this morning, the #2.5 is yet even closer!



Then HIT: 21min 15 sec: 4 circuits, 60 sec between sets:

Strict pullups: bwt+45lb x 8, 6, 5, 5
Weighted pushup: +62.5lb x 11, 7, 7, 5
Fitball reverse leg curl: 10, 9, 8, 8
Jacknife: x 22, 22, 22, 18

then some DB rear laterals - 2 sets

[thearm95]

3/5/08

10 min bike

No Set Grippers: 30 seconds rest between all singles/attempts:

R:
#2.5 miss by 1/8"
RB180 x miss (extremely close)
RB180 miss

L:
HG250 x 1, miss, miss

Then 5 minutes rest, then:

Overcrushes/holds: From No set position:
R: RB180 x 6 second overcrush

L: HG250 forced in and held for about 4 seconds

(#2.5 back to 1/8" - disappointing because I thought I might have got this today)


Then started my HIT circuit, and on the first set of weighted pushups with 62.5lb, felt a crackling tearing feeling in my left outer pec.:( So hopefully this doesn't interfere with deads and I can train around it.

[thearm95]

7/5/08

My shoulder has going to have to recover for a month or so, so I'm just going to have a good break except for grippers:


just did:
No Set Grippers: good warm up with S, T, #1, #1.5, #2(R) then

30 seconds rest between singles/attempts:
R: #2.5 miss by 1/8", RB180 x 1, miss, #2 x just miss
L: #2 miss by 3/16", HG250 miss by 1/16", miss, #1.5 x 1 comfortably

then some IM extensor bands - strict reps with Yellow.

[powerandvelocity]

This is sad. Nobody pays attention to this section of the forum. lol. :D

[Autolupus]

This is sad. Nobody pays attention to this section of the forum. lol. :D

I quite often check on this section. Don't be such a choad!;)