Grip Training Journal

[Daniel Evans]

Kicking off my presence on this board with some grip shit. Because that's all I'm good at.... :cool:


HG200: 1 X 5

CoC#2: 1 x 12

HG200: 1 x 5

HG150: 3 X 5 (ring and pinky).

IM Red Extension band: 3 x 15

[Phil]

Cool. Nice set of CoC #2 btw.

Me too :cool:

[Daniel Evans]

Cheers Phil!

CoC 2.5 being delivered later today! :D

[Daniel Evans]

CoC 2.5 was delivered and closed metal to metal without warming in (which was expected).

Fortunately it's a tougher resistance than the 250lbs Heavy Gripper which I also own which by theory is meant to be the same resistance but isn't due to lack of precise calibration.

Given a warmup and a fresh CNS I'm expecting to be closing it for 2-3 reps in my next grip session with the goal to close for 5 longer term.

[Daniel Evans]

HG200: 1 X 5

CoC#2.5: 1 x 5 (First rep few mm from closure. Rest parallel).

HG200: 1 x 5

HG150: 3 X 5 (ring and pinky).

IM Red Extension band: 3 x 15


Funnily enough I can't close the 2.5 as I did when I first tried it!

[AidenBloodaxe]

A question regarding what grip training equipment to purchase.

I'm a little man; 5'5" that is, & my grip has been letting me down on my DLs just lately. I was wondering what equipment I should buy to increase my grip strength. My grip fails completely when I pull anything over 350-ish & I have to reluctantly turn to alternate grip / Straps. I've heard CoC are effective,but I'm not really sure what level I should start with & I can't afford to go round trying different levels to find they're impossible for me. Thanks.

[Phil]

Hi,

I totally recommend torsion grippers such as CoC, or Bone Crushers, and the Vice Gripper for training "Crush Grip" for "support grip" which is what you want for deadlifts... I recommend thick handle dumbbells/barbells, heavy static holds(go 50+lbs heavier than you deadlift and just hold it there for a while, and each time you do this training increase the weight).


It saddens me to admit this but the honest truth is that no gripper builds support grip, better than training support grip. However if you want to increase the strength of your crush grip, then grippers are definitely the way to go.

[AidenBloodaxe]

Ahhh. Thanks,Phil.

[LCN]

Phil -

So you recommend specifically your DL + 50 for someone starting with COC grippers?

[Daniel Evans]

Sorry Aiden, I missed your post...

I'm with Phil. There's no direct relation between the crush imposed via a gripper and holding onto an oly bar though there is naturally some element of carryover.

I recommend a CoC Trainer (100lb) and a #1 (140lb) - one to perform reps with and the other to work with greater intensity shooting for closure goals and finger extensions to work the antagonists.

[Phil]

LCN- It depends on what your grip strength goals are. For a long time when I started training grip I focused only on crush grip strength. Once I had a solid crush grip foundation then I started training the other aspects of grip. Some guys start with a solid foundation in support grip strength, or pinch grip strength then get into grippers. It's really just personal preference. I do think that in the long run if you're going to have complete well rounded grip strength you're going to have to put the time in to all 3 aspects of grip. Crush, Support and Pinch. Wrist strength is almost like the 4th aspect of grip strength but there's no point in getting into that now.

Once you are at the level where you can close a # 2 gripper or a 250 Gripper or Vice Gripper at 195 for sets then it's probably time for you to branch out into all areas of grip strength. If your training all areas of grip strength from the beginning it will probably slow your progress in any one area. I'm a big believer in building a foundation in one aspect of grip strength and expanding from there.

You should note that it's also important to "finger extensions to work the antagonists." as Animal said. This can be done with rubber bands, or by putting your hands deep into a bucket of Rice and opening them for reps.

[LCN]

LCN- It depends on what your grip strength goals are. For a long time when I started training grip I focused only on crush grip strength. Once I had a solid crush grip foundation then I started training the other aspects of grip. Some guys start with a solid foundation in support grip strength, or pinch grip strength then get into grippers. It's really just personal preference. I do think that in the long run if you're going to have complete well rounded grip strength you're going to have to put the time in to all 3 aspects of grip. Crush, Support and Pinch. Wrist strength is almost like the 4th aspect of grip strength but there's no point in getting into that now.

Once you are at the level where you can close a # 2 gripper or a 250 Gripper or Vice Gripper at 195 for sets then it's probably time for you to branch out into all areas of grip strength. If your training all areas of grip strength from the beginning it will probably slow your progress in any one area. I'm a big believer in building a foundation in one aspect of grip strength and expanding from there.

You should note that it's also important to "finger extensions to work the antagonists." as Animal said. This can be done with rubber bands, or by putting your hands deep into a bucket of Rice and opening them for reps.



Well my primary goal at this point would be too increase grip strength for deadlifts.

I did my DL today with 225 pounds and was only able to complete one rep with double-overhand.

Any advice?


EDIT - Sorry didn't see Animal's response when I wrote this. Any advice in addition to what he said?

[Daniel Evans]

HG200: 1 X 5

COC#2: x 10 - to closure.

HG200: 1 x 5

HG200: 3 X 5 (ring and pinky) to parallel. Some Assist and Negatives

IM Red + White Extension band: 3 x 15

[Daniel Evans]

HG200: 1 X 5

COC#2: x 12 - (10 to closure).

HG200: 1 x 5

HG200: 3 X 5 (ring and pinky) to parallel.

IM Red + White Extension band: 3 x 15

[powerandvelocity]

Daniel Evans, would you please unban me? I promise I won't post my fantasies again in your forum. I miss the people in there.

[Daniel Evans]

3 Days ago:


CoC#1 X 5
CoC#2 X 4
CoC#2.5 X 1
CoC#3 X 1 Closed
CoC#3 X F Few mm off.

LH:

CoC#1 X 5
CoC#2 X 1 - Few mm off.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 10 CCS: x 1
Vulcan Level 11 x 1
Vulcan Level 13 x 1cm miss


L.H: ramped to 1mm off Level 7 close


Comments

Those Level 10 CSS' were so easy I'm questioning whether I made a mistake with the last Vulcan session!

[Daniel Evans]

Received my HG400 today.

CoC#1 x 5
CoC#2 x 3
HG400 X 1 (1st time)

4iPCxN7ODZE

[AidenBloodaxe]

Animal, how much carry over would you say crush grip training has to DL grip?

[Daniel Evans]

It really depends on how far you take your crushing grip. If someone has been training their crush for years then it will have more significant carryover in comparison to someone who has experience of lighter gripper over a lesser time. Since the crush isn't really relevant to the mechanics of holding a bar the carryover in the best scenario might only be "reasonable" at best.

If you want to improve your support grip the best thing to do is work with a 2 inch thickbar and / or work some hanging towel chinups into your routine.

I recommend working above the demands. i.e instead of persevering with a 1 inch bar under the notion that "to get better at deadlift (grip) you work the deadlift", you go above and beyond that with a more brutal method to come back and dominate (what used to be) the problematic method.

Good experience of the thickbar makes the oly bar childsplay.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 12 CCS: x 1cm miss
Vulcan Level 12 CCS: x 2cm miss


L.H: ramped to Level 8 Close & less than 1cm from Level 9 close - PB!


Comments

Though I planned to work a series of Lvl 11 CCS singles I couldn't resist shooting for the LVL12 CCS cert but failed.

[Daniel Evans]

Yesterday:




Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 0.5cm miss
Vulcan Level 11 CCS: x 0.5cm miss
Vulcan Level 11 CCS: x 1cm miss
Vulcan Level 11 CCS: x over 1cm miss

LH: Ramped to Level 6 close. 1cm off Level 7 close.





Today:

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1

PB - All closed with ease

LH: Ramped to mm off Level 7


Left Hand strength seems to be very random.

[Daniel Evans]

CoC#1 X 5
CoC#2 X 3
CoC#2.5 X 1
CoC#3 X F Few mm off
CoC#3 X F Few mm off.

LH:

CoC#1 X 5
CoC#2 X F - Few mm off.
CoC#2 X F - Few mm off.


Hands were very tired today but didn't too too badly with that considered.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 11 CCS: x 1


LH: Level 7 close. 1cm off Level 8

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 12 CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off

LH: Ramped to 1cm off Level 7 ::unsure::


2HP 2 X 20KG 4 X 20 SEC Holds

Extensor Work IM Red Band: 3 x 12

Sledgehammer Levers: 10lb x 6 (1/3 from bottom of handle).

Capri Sun x 1

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 12 CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 2mm off
Vulcan Level 11 White Band Microload CCS: x less than 1cm off
Vulcan Level 11 White Band Microload CCS: x 3cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off

LH: Ramped to Level 7 close and 1cm off Level 8.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1
Vulcan Level 12 CCS: x 1cm off
Vulcan Level 11 White Band Microload CCS: x 2mm off
Vulcan Level 11 White Band Microload CCS: x less than 1cm off
Vulcan Level 11 White Band Microload CCS: x less than 1cm off
Vulcan Level 11 White Band Microload CCS: x 1cm off

LH: Ramped to Level 8 close. 2cm off Level 9.

1HP 2 X 20KG: 3 x fail.

2HP 2 X 20KG: 6 X 20 Sec holds.



Comments

Not too different from my last session.

Still persevering with the pinch. 1HP with 2 x 20kg is painfully difficult. Much respect to Elizabeth Horne who performed this feat recently setting the womans world record for the first ever known female to lift 2 x 20kg off the ground with one hand!

Hopefully getting an RB260 shipped in from Germany soon to shoot for certification.

[Daniel Evans]

Took a 3 day break to rest for the 12 CCS attempt:



Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 x 1
Vulcan Level 12 CCS: x 1mm off!
Vulcan Level 12 CCS: x 1mm off!

LH: Ramped to Level 8 close. 1cm off Level 9.


Comments

A few more days and this 12 CCS should be nailed.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 x 1
Vulcan Level 12 CCS: x 1cm off.


LH: Ramped to Level 8 close. 1cm off Level 9.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 x 1


LH: Ramped to 1cm off Level 8 close.


Comments

Hands are worn out and strength is reflecting this. I know how I'll perform in the rest of the session from the very first rep at Level 7. Today was cranky and aches were present. I'm taken 2-3 days off for another 12 CCS attempt.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 x 1
Vulcan Level 12 CCS: x More than 1cm off.


LH: Ramped to mm off Level 8 close.

[Daniel Evans]

RH: CoC#1 X 4 / CoC#2 X 3 / CoC#2.5 X 1 / CoC#3 X 1 / CoC#3 X 3mm miss / CoC#3 X 1cm miss - Short rest.

LH: CoC#1 X 4 / CoC#2 X 1/ CoC#3 X 1 to Parallel

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 White Band Microload CCS: x 1
Vulcan Level 11 White Band Microload CCS: x Less than 1cm miss
Vulcan Level 11 White Band Microload CCS: x Less than 1cm miss
Vulcan Level 11 White Band Microload CCS: x Less than 1cm miss

LH: Ramped to Level 8 close. Less than 1cm off Level 9.


Going backwards with the right hand.

[Daniel Evans]

CoC#1 X 3
CoC#2 X 3
CoC#2.5 X 1
CoC#3.5 X Parallel

[Daniel Evans]

CoC#1 X 5
CoC#2 X 4
CoC#3 X Just under 1cm off. :rolleyes:
CoC#3.5 X Parallel

LH: Ramped to 4 x #2 closes / 1 x #2 - 1mm miss.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 x 1
Vulcan Level 12 x 1mm miss
Vulcan Level 12 x 1 mm miss
Vulcan Level 12 x 1 mm miss
Vulcan Level 12 x 1 PB + 17 SEC HOLD


LbQah8lQPv4

[Daniel Evans]

CoC#1 X 5
CoC#2 X 5
CoC#3 x 1
CoC#3 x 2mm miss
CoC#3 x 1
CoC#3 x 4mm miss

LH:

CoC#1 X 5
CoC#2 X 1
CoC#2 X 4mm miss
CoC#2 X 1
CoC#2 X 1

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 13: x Less than 2cm miss
Vulcan Level 13: x 2cm miss
Vulcan Level 13: x 1cm miss.


LH: Ramped to less than 1cm off Level 9

[Daniel Evans]

CoC#1 X 5
CoC#2 X 4
CoC#2.5 x 1
CoC#3 X 1
CoC#3 X 1
CoC#3 X Less than 1cm miss

LH: Ramp to #2.5 to parallel x 2.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x 1
Vulcan Level 12: x 5mm off
Vulcan Level 12: x 5mm off

LH: Ramped to few mm off Level 8.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x 1mm off
Vulcan Level 12: x 2mm off
Vulcan Level 12: x 3mm off

LH: Ramped to few 1cm off Level 9

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 2
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x Less than 1cm off
Vulcan Level 12: x Less than 1cm off
Vulcan Level 12: x More than 1cm off

LH: Ramped to 1cm off Level 8

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x 1mm miss
Vulcan Level 12: x 4mm miss
Vulcan Level 12: x 4mm miss


LH: Ramped to 1mm off Level 7


Not an overly great session.

[Daniel Evans]

Indeed!

CoC#1 X 5
CoC#2 X 4
CoC#2.5 x 1
CoC#3 X 1mm miss
CoC#3 X 3mm miss
CoC#3 X 3mm miss
HG400: X 1

LH: Ramp to #2 X 4 closes.


Need to get ontop of this #3 again!

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x 3mm miss


LH: Ramped to Level 7 close.

[Daniel Evans]

Not messing around with #3 misses anymore. Hands ultra heated and focused!


CoC#1 X 5
CoC#2 X 4
CoC#2.5 x 1
CoC#3 X Close and 6 second hold: *PB


X56p2_w66XM


LH: Ramp to #2 X 3 closes.

[Daniel Evans]

Recieved another #3 rated at 152lbs and it's serving as a stepping stone up from my original #3 which I've closed:

Spread difference:

http://cagedanimal.net/userpix/2_spread_2.jpg





Tonight's efforts putting the 152lbs rated #3 to work

CoC#1 X 5
CoC#2 X 4
CoC#2.5 x 1
CoC#3 (152lbs rated) x less than 1cm miss.


http://i80.servimg.com/u/f80/13/60/21/86/1cmmis10.jpg (http://www.servimg.com/image_preview.php?i=21&u=13602186)

[Daniel Evans]

Yesterday:


CoC#1 X 5
CoC#2 X 5
CoC#2.5 x 1
CoC#3 (152lbs) X Less than 1cm miss.

LH: 3 X #2 Close

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 3
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 13: x Under 1cm miss


LH: Ramped to 1mm miss Level 8.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 11 CCS: x 1sm miss
Vulcan Level 13: x Under 1cm miss


LH: Ramped to 3mm miss Level 7.

[quadancer]

So...how's your squat?

[Daniel Evans]

It was at 185kg before my head injury but given that this is a grip training journal that's not entirely relevant...

[quadancer]

Well, that's a bit more than mine, but I was just sorta curious if you did anything besides gripping. You put a lot of time into it, that's for sure.

[Daniel Evans]

Vulcan Level 3: x 3
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 8: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x 1
Vulcan Level 12: x 1
Vulcan Level 12 CCS: x Under 1cm miss

[Daniel Evans]

Different approach:


Vulcan Level 3: x 5
Vulcan Level 6: x 3
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 13: x 1cm miss


LH:

Vulcan Level 3 CCS: x 5
Vulcan Level 4 CCS: x 3
Vulcan Level 6 CCS: x 3 mm miss
Vulcan Level 6 CCS: x 1cm miss


http://cagedanimal.net/userpix/2_LVL13_1.jpg




Comments

Came to the realization that treating the left hand as an afterthought is insane so it's being subject to the same CCS work as my right which seen huge progress. This should have been done a while ago but got too carried away with dominant hand work for certification.

Hoping to have LVL 13 closed with RH soon.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 3
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 13: x Less than 1cm miss


LH:

Vulcan Level 3 CCS: x 3
Vulcan Level 4 CCS: x 3
Vulcan Level 6 CCS: x 1
Vulcan Level 7 CCS: x Less than 1cm miss

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 3
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 13: x More than 1cm miss


LH:

Vulcan Level 3 CCS: x 3
Vulcan Level 4 CCS: x 3
Vulcan Level 6 CCS: x 1
Vulcan Level 7 CCS: x Less than 1cm miss

[Daniel Evans]

Yesterday:

I'm not exactly sure how 2 weeks has past since my last grip journal entry.

On the positive side it's given me time to ease up for my RB certification having just recieved the cert set from Thorsten. I was hoping to do the cert last night but it appears my ruler has gone AWOL for the 100th time and someone has taken the tape measure.

In the meantime I've experimented with the TNS requirement and although I was hoping to close the 260 I'm half a centimetre shy from even closing the 240. It's fortunate that Thorsten insisted I had the full set sent to me. Additionally I've had a crack at some standard closes on these very grippers.

I'll be certing TNS on Monday or Tuesday.


http://cagedanimal.net/userpix/2_rbcollection_1.jpg

RB210:

http://www.youtube.com/watch?v=-ev5CUvBJTY

RB240:

http://www.youtube.com/watch?v=LnZ7Uk2kYGQ

RB260:

http://www.youtube.com/watch?v=JSclRcyEXC8

RB300: - Discounting this as I didn't feel the handles meet and went out of shot. Will mend this soon.

http://cagedanimal.net/userpix/2_300hot_1.jpg



================================================== ======================


Today:

Vulcan LVL 3 X 4
Vulcan LVL 6 X 1
Vulcan LVL 9 X 1

RB300 X 1 Closed + 7 sec hold.

RB240 TNS X 1mm off


LH:

Vulcan LVL 3 CCS X 5
Vulcan LVL 4 CCS X 1
Vulcan LVL 5 CCS X 5


RB300 Close Vid:

http://www.youtube.com/watch?v=j0s73eH8y7w


Comments

That's the 300 closed and looking good for the 240 TNS Cert!

[misspelledgeoff]

Daniel, I've started crush grip training in the past couple of weeks. I bought a set of 6 of the HG grippers--100, 150, 200, 250, 300, 350. Pretty quickly I've got to where I can close the 200 for 5 singles each hand. But the 250 seems like exponentially harder for me. I can barely get it to 3+cm.

Should I invest in a gripper between the 200 and 250 HG. If so, what brand and model? Or should i just suck it up keep going for the 250 with partial closes and negatives?

Thanks for the help

geoff

[Daniel Evans]

Hi Geoff

It's a quite a task to find a stepping stone gripper of another brand that will fall between your HG200 & HG250 since most torision spring grippers vary in resistance quite a bit due to calibration limitations.

Using my HG250 as a guide, it's a bit tougher than my CoC#2.

There's other options available to you including working the close from parallel with a choked gripper using a hoseclamp (around top part of handles) or a large washed (around the spring). This will allow you to work the latter part of the range of motion and will gear you into crushing with force within that range.

Another option is to deep set the gripper using two hands to bring the handles close to parallel and aiming to finish the close with your dominant gripping hand. Over time you can use less assistance.

Negatives will have a use also - working them after a deep (2 hand set).

Above all, I'd recommend the Vulcan gripper:

http://www.davidhorne-gripmaster.com/shop.html

I mention this gripper often to the point of sounding like I'm promoting it but it gave me the most phenomenal leap in my grip strength over a mere period of weeks and allowed me to go from a parallel to full closure on the CoC#3 within this short space of time.

You'll see this gripper throughout my journal. I switch between this and torision spring gripper to work the sweep (spread to parallel) and the close (parallel to handles closed). The Vulcan is more difficult in the sweep and easier at the close with the torsion spring grippers being visa versa so each compliments the next and covers the range of the crush.

The best advice I can give is; work above and beyond the requirements so that when you come to do the task on the lower level, it's a breeze. i.e Work with a more challenging gripper; one than demands a wider starting position; a more difficult sweep and no knurling (which the vulcan provides) then come back to the torision spring gripper - which will feel like a convenient toy and dominate it. It runs with the same principle as thickbar to improve your oly bar support grip. It works and works well.

The CCS (credit card set) and TNS (table no set) will also prove to be valuable in improving your grip since it requires that the hand begins the crush with no assistance. The Vulcan certification is CCS and it's this method which played a role in my grip improvement too.

If you want any more info about anything mentioned just ask.

[Daniel Evans]

RB Certification- 7th December 2009



Here are my RB Certification entries performed with TNS (Table No Set - Picked from table with no assistance from other hand) as per requirement confirmed as passes.

Pleased with the 260 close since it seemed like a long shot initially!




RB210 TNS (Left & Right):

http://www.youtube.com/watch?v=k9oN1Zcm_FQ

RB240 TNS:

http://www.youtube.com/watch?v=MmzovGcNReA

RB260 TNS:

http://www.youtube.com/watch?v=IBUZ3aHmsjg


====================

Todays session:


Vulcan LVL 3 X 4
Vulcan LVL 6 X 1
Vulcan LVL 9 X 1

RB330 X Less than 1cm miss.

CoC#3.5 x Parallel

RB330 X Less than 1cm miss.


LH:

Vulcan LVL 3 X 3
Vulcan LVL 4 X 1

RB240 TNS X Fail (to just beyond parallel).

[misspelledgeoff]

Great stuff Daniel. i went ahead and ordered a CoC 1.5 and 2 in the hopes they might help. I will look at the Vulcan grippers too.

What yould you recommend in terms of reps, sets and exercises for trying to close the 250? Right now I've been doing 1s x 5r of regular and inverted closes of the 200 which I can do pretty easily. Then I do 3 reps of negatives with the 250, trying to hold it for 5 seconds or so.

Should I switch to choked/braced closes with the 250 first instead of the 200?

[Daniel Evans]

See how that #2 is for you when you get it. Like I say, it may be a suitable stepping stone gripper to the HG250. Maybe we'll plan sets / reps based upon the outcome of this.

In the meantime I'd shoot for 3 sets of 5 reps on the HG200.

Maybe do the negatives after this.

Another thing you might want to consider is a two finger crush (ring and pinkie) with an inverted 100 or 150. This allows you to isolate and strengthen the two weak fingers of the hand which do factor into the crush collectively. This is a great way of getting use out of those lesser resistance grippers in the full HG set that you have.

[Daniel Evans]

Vulcan LVL 3 X 3
Vulcan LVL 6 X 1
Vulcan LVL 9 X 1

RB330 X 1mm miss. ::irritated::

[Daniel Evans]

Vulcan LVL 3 X 3
Vulcan LVL 6 X 1
Vulcan LVL 9 X 1

RB330 X 1cm miss.


LH:

Vulcan LVL 3 X 3
Vulcan LVL 6 CCS X 1
Vulcan LVL 7 CCS X 1cmm miss
Vulcan LVL 6 CCS X 1mm miss
Vulcan LVL 6 CCS X 1mm miss
Vulcan LVL 6 CCS X 1mm miss

Thumscrew Pinch: HG100 X 3 X 15 sec holds

[Daniel Evans]

Trying my hand at the 20mm block set!

Managed a Level 10:

http://www.youtube.com/watch?v=YuHrffI5UBQ

[Daniel Evans]

Vulcan Level 3: x 4
Vulcan Level 6: x 1
Vulcan Level 9: x 1
CoC#3 (MM0 Cert): x 1

LH:

Vulcan Level 3 CCS: x 4
Vulcan Level 4 CCS: x 1
Vulcan Level 5 CCS: x 1
Vulcan Level 6 CCS: x 1
Vulcan Level 7 CCS: x Less than 1cm miss


Thumbscrew Pinch HG100: 3 X 15 Sec Holds.

[Daniel Evans]

Vulcan Level 3: x 4
Vulcan Level 6: x 1
Vulcan Level 9: x 1
Vulcan Level 13: x 5mm off
Vulcan Level 11 - 10mm Block Set: x 1 PB
HG300 (new batch) x Under 1cm miss
Vulcan Level 12 - 10mm Block Set: x 2mm off



LH:

Vulcan Level 3 : x 4
Vulcan Level 4 CCS: x 1
Vulcan Level 5 CCS: x 1
Vulcan Level 6 CCS: x 1
Vulcan Level 6 CCS: x 5mm miss
Vulcan Level 6 CCS: x 1
Vulcan Level 7 CCS: x Less than 1cm miss


Thumbscrew Pinch HG100: 3 X 15 Sec Holds.

[Daniel Evans]

COC#1 x 5
COC#2 x 3
COC#3 X 3mm miss

LH:

COC#1 x 5
COC#2 x 1
COC#2 x 3mm miss
COC#2 x 3mm miss


Rubbish.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 9: x 1
Vulcan Level 11: x 1

CoC#3 x Hefty Miss

LH:


Vulcan Level 3: x 5
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 7: x Hefty Miss


The break I took over the Xmas hasn't done me any favours!

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 1
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x under cm miss


LH:


Vulcan Level 3: x 5
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 6: x 1
Vulcan Level 7: x under cm off

HG100 Thubscrew Pinch: 3 x 30 secs

IM Red Extensors: x 3 x 30 secs


Nearing back to where I was previously.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 5:/b] x 1
[b]Vulcan Level 6: x 1
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x under cm miss


LH:


Vulcan Level 3: x 5
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 6: x 1
Vulcan Level 7: x under cm off

HG100 Thubscrew Pinch: 3 x 30 secs

IM Red Extensors: x 3 x 30 secs

[Daniel Evans]

COC#1 x 5
COC#2 x 5
COC#2.5 x 1
COC#3 X miles miss

LH:

COC#1 x 5
COC#2 x 1 cm miss


I knew performance would be bad. Hands are hurting but couldn't resist this session.

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 4: x 1
Vulcan Level 6: x 1
Vulcan Level 7: x 1
Vulcan Level 9: x 1
Vulcan Level 10: x Huge Miss (wasn't prapared).
Vulcan Level 11: x Half cm off.

LH:


Vulcan Level 3: x 5
Vulcan Level 4: x 1
Vulcan Level 5: x 1
Vulcan Level 6: x Half cm miss.

HG100 Thubscrew Pinch: 3 x 30 secs

IM Red Extensors: x 3 x 30 secs

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 1
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 11: x half cm miss


LH:


Vulcan Level 3: x 5
Vulcan Level 4:/b] x 1
[b]Vulcan Level 5: x 1
Vulcan Level 6: x Half cm miss.

HG100 Thubscrew Pinch Reps: 3 x 12

IM Red Extensors: x 3 x 12

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 1
Vulcan Level 7: x 1
Vulcan Level 9: x 1
Vulcan Level 11: x 1
Vulcan Level 12: x half cm miss


LH:


Vulcan Level 3: x 5
Vulcan Level 4: x 1
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 6: x Half cm miss.

HG100 Thubscrew Pinch Reps (non-closure): 3 x 12

IM Red Extensors: x 3 x 12


Can't knock that for having such a long time off! Right hand at least!

[Daniel Evans]

Vulcan Level 3: x 5
Vulcan Level 6: x 1
Vulcan Level 7: x 1
Vulcan Level 9: x 1
Vulcan Level 12: x Just under cm miss.


LH:


Vulcan Level 3: x 5
Vulcan Level 4: x 1
Vulcan Level 5: x 1
Vulcan Level 6: x 1
Vulcan Level 7: x cm miss.

HG100 Thubscrew Hold: HG100 X 3 x 12

IM Red Extensors: x 3 x 15

[Daniel Evans]

I've scrapped the use of the HG100 with the thumbscrews for now and chose to use the trusted Vulcan with bands to microload and measure progress more effectively aiming for metal to metal closures in every rep.

The blue band is currently set at the 1st divot and will be moved to the 2nd in the next pinch session since metal to metal was achieved in every rep today. The red band will remain a fixture in the same divot position until the blue meets it.


Thumbscrew Vulcan - Blue Band - Divot 1: 5 x 7 - All closed.

http://cagedanimal.net/userpix/2_CIMG2854_1.jpg

[Daniel Evans]

Vulcan LVL 3: x 5
Vulcan LVL 6: x 1
Vulcan LVL 9: x 1
Vulcan LVL 12: x just over cm miss
LKB HG400: x 1

LH

Vulcan LVL 3: x 1
Vulcan LVL 4: x 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1cm miss


Thumbscrew Vulcan Pinches: Red and Blue band top position: x 3 x 8

Powerball: 4 x to pain.

[ZKP]

Daniel

Nice closing! Just got some new Coc Grippers, T through 2. I mashed the 2 (once, barely) a year ago that a buddy of mine had. Time to get started over here.....

[Daniel Evans]

Thanks!

Make sure to warm up the hands and get the springs lied with WD40!

RH:

Vulcan LVL 3: X 5
Vulcan LVL 4: X 5
Vulcan LVL 5: X 1
Vulcan LVL 6: X 1
Vulcan LVL 7: X 1
Vulcan LVL 8: X 1
Vulcan LVL 9: X 1
CoC#3 - 2mm miss
CoC#3 - 3mm miss
CoC#3 - 3mm miss
Atomgripz Mirror 3 Band - To Parallel.

LH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 5:X 1
Vulcan LVL 6: X 1
Vulcan LVL 7:X 1
Vulcan LVL 8:X 1
Vulcan LVL 9 X Half cm miss.

[Daniel Evans]

RH:


CoC#1 x 5
CoC#2 x 5
CoC#2.5 x 1
CoC#3 - 3mm miss
CoC#3 - 3mm miss
CoC#3 - 3mm miss
Vulcan LVL 12 CCS - 1cm miss
Vulcan LVL 13 - 2mm miss!

LH:

CoC#1 x 5
CoC#2 x half cm off
CoC#2 x half cm off
CoC#2 x 1


Vulcan LVL 13 - 2mm miss vid: (for reference)

http://www.youtube.com/watch?v=b2nnwTYiTgw

[Daniel Evans]

RH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 9: x 1
Vulcan LVL 11: x 1
Vulcan LVL 13: x 1 PB
Vulcan LVL 14: X 1cm miss


LVL 13 Vid:

http://www.youtube.com/watch?v=ZS9dDVK0rjI&feature=channel_video_title

LVL 14 - 1miss vid:

http://www.youtube.com/watch?v=fWfiIFn6KSc&feature=channel_video_title

Onwards!

[Daniel Evans]

RH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 9: x 1
Vulcan LVL 10: x 1
Vulcan LVL 12 CCS: x 2cm off.


LH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x Few mm off



I really need to be bringing the left hand up now. It's almost half the Level of my right!

[Daniel Evans]

CoC#1 X 5
CoC#2 X 2
CoC#2.5 X 1
CoC#3 - Over cm miss.

CoC#1 X 5
CoC#2 X 1cm miss
CoC#2 X 2cm miss


Comments

Didn't feel like doing this session and felt weak before I started. Strength was terrible but there's always a next time.

[Daniel Evans]

RH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 9: x 1
Vulcan LVL 11: x 1
Vulcan LVL 14 x Just shy of parallel.


LH:

Vulcan LVL 3: X 3
Vulcan LVL 4: X 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 8: x 1cm miss.

[Daniel Evans]

Pinch:

Vulcan Thumbscrews - Blue & Red IM band x 5 x 10

Vulcan Thumbscrew Palm Squeeze - Blue & Red IM band x 5 x 10

[Daniel Evans]

RH:

Vulcan LVL 3: X 5
Vulcan LVL 4: X 1
Vulcan LVL 5: X 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 8: x 1
Vulcan LVL 9: x 1
Vulcan LVL 12: x 1
Vulcan LVL 13 x Half cm miss.


LH:

Vulcan LVL 3: X 5
Vulcan LVL 4: X 1
Vulcan LVL 5: x 1
Vulcan LVL 6: x 1
Vulcan LVL 7: x 1
Vulcan LVL 8: x Half cm miss.

Vulcan LVL 7: x 1
Vulcan LVL 7: x 1
Vulcan LVL 7: x 1
Vulcan LVL 7: x few mm miss
Vulcan LVL 7: x Half cm miss.

[Daniel Evans]

Pinch:

Vulcan Thumbscrews - Blue & Red IM band x 5 x 10

Vulcan Thumbscrew Palm Squeeze - Blue & Red IM band x 3 x 10

[ello]

You still here, Evans?

[Daniel Evans]

You still here, Evans?


Yeah. Just been busy with business. :)

[squat_gnome]

I am doing basic barbell training. can you advise me a good grip routine that integrates finely with my 3x5 barbell training? something with lots of pinching. something that doesn't cause overtraining and fits well.

[Daniel Evans]

What equipment do you have?

[squat_gnome]

a generic gripper + a rubber ball (which i put between the gripper handles).
towels + chinup bar.
lots of different shaped plates and dumbbells at the gym. [no fat bar]

[Daniel Evans]

To work your crush and to monitor your progress more effectively it's probably a good idea to invest in some torsion spring grippers. If your budget is tight, I'd suggest you get an adjustable: Vulcan or an RB Adjustable. The latter will last you a lifetime.

Naturally your equipment is going to dictate your routine so I can't really comment upon your generic gripper and rubber ball since there's too many factors to consider.

As for your support grip. Replacing regular chins / pullups with towel pullups is a good idea maybe aiming for 20 total reps throughout all sets. i.e if your grip fails to a point you can only do singles, forge on until you've reached 20 total.

Pinching I'd suggest grabbing two suitable plates - maybe 10kg depending on your level, pinched and held for time. Whey tub blobs too held for time - tub filled with water / sand to establish a good weight. 4 x to fail each had after every barbell session.

Let me know if you invest in grippers and I'd advise for them too.

[ello]

Just wanted to say "Hi." I appreciate your advice and I know you don't get much traffic on this forum. Still, you take the time to peruse these boards. It's nice to have someone like you around :). Thanks!

[squat_gnome]

I can not get progressive grippers like captain of crush and the like. unfortunately they do not ship to where i live.
but i still have my hands obeying me, i can build things. will this replace the need for progressive grippers for crushing strength in your opinion? http://startingstrength.com/resources/forum/showthread.php?t=24376&p=319355#post319355