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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: Hedgehog on December 18, 2006, 07:29:16 PM
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Thought it could serve to keep my motivation going by posting my grip workouts. Usually every fourth day.
Here we go:
17/12:
Rolling Thunder, both hands are trained, regular repetitions are usually held as long as a competition deadlift.
Sets*reps*weight (in lbs)
3*3*143 Near limit on the weaker hand
Negative RT, tried this for the first time, lifting the weight up with both hands, then lowering with only one hand.
1*1*209 Heavy as hell
Flipped a 10 kg steel plate with one hand to train the pinch grip.
3 sets, 5 or 6 flips with each hand.
-Hedge
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i think thats a pretty cool idea for a training log. by the way wut is a rolling thunder?
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22/12
Captains of Crush workout
Three singles of maximum holds with the #2, both hands. Weren't able to quite close it on a few of the weak hand singles.
That was all.
-Hedge
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Hedge, do you find it difficult to gain arm size even if you gain strength in your forearms due to them mostly being made up of ligaments and tendons? I do realize there are muscle bellies and such in the forearms, I'm not a moron, but I'd say that 60-70% of the tissue in that section of your arm is composed of ligaments and tendonds. Or, are you seeing growth in relation to the strength gained? I'd like to know. :)
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Hedge, do you find it difficult to gain arm size even if you gain strength in your forearms due to them mostly being made up of ligaments and tendons? I do realize there are muscle bellies and such in the forearms, I'm not a moron, but I'd say that 60-70% of the tissue in that section of your arm is composed of ligaments and tendonds. Or, are you seeing growth in relation to the strength gained? I'd like to know. :)
I'm seeing some growth in the forearms, but I doubt I am getting as much as I would've have gotten from doing, say, wrist curls or my fave, broom stick twists.
But grip strength is functional. And that is... Teh FCUKING shyte! 8)
I've come to realize that, I really have.
I used to have such a weak ass grip in the past, at least the crush and the pinch, relatively decent support grip, but now I'm getting better by the workout. I enjoy that.
-Hedge
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can you do fingertip pushups
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can you do fingertip pushups
I dunno what that is, but if you're allowed to support on ALL fingertips, then yes.
But I can't do it Jackie Chan style, two or three fingers.
-Hedge
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28/12
Pulled 182 lbs halfway up, before losing the grip when attempting a new PB.
Next time... :P
After that, finished with four or five singles with 154 lbs.
-Hedge
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can you do fingertip pushups
i do pointer finger and thumb, but really i have never seen any use to it aside from a stupid little trick.
maybe if i did just tips, straight fingers with minimal bend back it may be different
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8/1
(Did a CoC workout 5-6 days ago as well, and another RT workout before that)
Anyways..
Rolling Thunder,
154 lbs
4 sets of 2 reps with each hand, approx 5-7 minutes between sets.
149 lbs
3 sets of 3 reps
143lbs
1 set of 3 reps
Note: This workout was done the day after deadlifts, so grip was perhaps slightly affected. Still, I'm improving, will go for a new 1RM in a few weeks.
-Hedge
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yeah, with all the fingertips touching the ground, like you had two softballs in your hands
McNeil can do two fingers plus thumb using both hands, I asked her if she could do the bruce lee ones, that's as close as she got
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yeah, with all the fingertips touching the ground, like you had two softballs in your hands
McNeil can do two fingers plus thumb using both hands, I asked her if she could do the bruce lee ones, that's as close as she got
mcneil? Is that the guy in your avatar?
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2-18
Just missed the 185 lbs attempt (cleared it off the floor, but lost it halfway up) >:(
Got the 179 lbs very easy though. ::)
This wasn't exactly what I had planned...
I warmed up for the lift with a single on 110 lbs, another single at 143, then went for it.
Perhaps should do another single at around 160 something, will try that next time, but I simply believe I wasn't strong enough.
My deadlift grip has improved immensely since starting the Grip training, and that was the reason for it really.
-Hedge
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22-01
CoC
CoC
#2: closed it once with both hands, fairly easy too.
#2: negative, both hands, two sets
#1: reverse grip, crushed it followed by static hold, both hands
#1: crush followed by static hold, two sets
#3: negative rep (forced it together with both hands, then opened it with one), both hands, CRAZY HEAVY
Summary: great workout.
-Hedge
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27-01
RT
4 sets of 2's with 154 lbs.
-Hedge
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McNeil
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I aint kidding you about the fingertip pushups
but
when you can do wrist pushups, all hail to you because I have only seen a few people able to do them
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I aint kidding you about the fingertip pushups
but
when you can do wrist pushups, all hail to you because I have only seen a few people able to do them
I tried a pushup with three fingers on each hand, thumbs, index finger and middle finger, no big deal really.
-Hedge
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can you do them on your wrists/ I'll post a pict if you don't know what I mean
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finger tips really isnt hard. I trained traditional martial arts for a long time, so am no stranger to the pushups and hand/finger strenghtening work. really its nothing special
the wrist pushups as well are just a matter of wrist flexibility. There are a lot of wrist stretching exercises that can be done which eventualy make the wrist pushups very easy (but more importantly add to ability of overcoming wrist locks). But again, these really add nothing and are merely a trick of sorts. adding nothing to training.
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2-02
Rolling Thunder:
Max Effort day.
Warm up:
154*1
165*1
Personal record attempt:
182 lbs*1 (MADE IT!!!)
Didn't have proper witness, so waited 5 minutes, and pulled it one more time, and this time real easy, 182*1
Decided to go for one more attempt, decided on 187 lbs:
187*1 ( GOT IT, AND EASY TO!!!!)
Finished off with:
154*2reps*3sets
Great workout. New personal best, three really heavy lifts in one workout, made them all. Can't be more pleased.
Plan right now is to get to 198 lbs in three months, which feels doable.
-Hedge
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damn that's some heavy weight for the RT, Hedge, the handle is two pounds right?
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damn that's some heavy weight for the RT, Hedge, the handle is two pounds right?
I don't know, but probably something like that, yeah.
I just count the plates.
I've been able to go from cerca 160 lbs to 187 lbs since approximately September-October. Never trained grip prior to that.
These last few workouts especially have been very awarding, only hard thing is to stay away from the Max Effort, and not do it more than once every third week or so, it really drains you.
-Hedge
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I don't know, but probably something like that, yeah.
I just count the plates.
I've been able to go from cerca 160 lbs to 187 lbs since approximately September-October. Never trained grip prior to that.
These last few workouts especially have been very awarding, only hard thing is to stay away from the Max Effort, and not do it more than once every third week or so, it really drains you.
-Hedge
does all that carry over to your deadlift?
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does all that carry over to your deadlift?
I didn't really have a problem holding on to the bar in the past, but the added grip strength has allowed for a better, "cleaner" pull.
My hands never opens up even the slightest these days, when pulling heavy.
TBH, I doubt I would need anything above cerca 175 lbs in the Rolling Thunder, but it's a fun thing to train, especially something else than the usual forearm stuff.
Don't think my forearms have grown enormously from this training. Or even the slightest. 8)
But nevermind, it's a whole lotta fun.
-Hedge
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Thought it could serve to keep my motivation going by posting my grip workouts. Usually every fourth day.
Here we go:
17/12:
Rolling Thunder, both hands are trained, regular repetitions are usually held as long as a competition deadlift.
Sets*reps*weight (in lbs)
3*3*143 Near limit on the weaker hand
Negative RT, tried this for the first time, lifting the weight up with both hands, then lowering with only one hand.
1*1*209 Heavy as hell
Flipped a 10 kg steel plate with one hand to train the pinch grip.
3 sets, 5 or 6 flips with each hand.
-Hedge
I will definetely give it a try!
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2-15
CoC:
#2 static hold, three sets each hand.
Pinchgrip training:
Flipping a 22 lbs steel plate with one hand, approx 5-6 flips each hand. 4 sets.
Note: The pinchgrip training targets the thumb a lot, helps to make the grip strength complete.
-Hedge
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2-15
CoC:
#2 static hold, three sets each hand.
Pinchgrip training:
Flipping a 22 lbs steel plate with one hand, approx 5-6 flips each hand. 4 sets.
Note: The pinchgrip training targets the thumb a lot, helps to make the grip strength complete.
-Hedge
Nice log hedge, keep it up. Are u no longer really bothered about hypertrophy, ur main concern is strength??
davie
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Nice log hedge, keep it up. Are u no longer really bothered about hypertrophy, ur main concern is strength??
davie
Right.
I train for strength these days.
-Hedge
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Right.
I train for strength these days.
-Hedge
Hows it all going ??
Getting ur bench/squat/dead/military up are we?
Have u managed to keep urself at the same weight?!
davie
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2-18
setsxreps
RT
3x4 with 143 lbs, both hands
2xstatic hold to failure with 154 lbs, both hands
Finished off with pinch gripping two 22 lbs plates together, static hold.
Comments: Didn't go real heavy today, felt a bit exhausted, don't want to risk overtraining. Definitely on the right track to get 200 lbs in RT in a few months.
The pinch gripping targets the thumb, makes the grip strength complete. I suspect it may be one of the weak points of my grip.
-Hedge
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damn Zack the grip seems to be getting pretty strong, when you pinch grip the plates do you use the thumb and index and middle finger or the thumb and all the fingers, also do you go smooth sides out?
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damn Zack the grip seems to be getting pretty strong, when you pinch grip the plates do you use the thumb and index and middle finger or the thumb and all the fingers, also do you go smooth sides out?
Smooth sides out, all fingers.
-Hedge
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Sounds pretty impressive mate. hows the rest of the lifts going?
What made u get into more powerlifting training? U get toa size u wer happy with?I remember u used to love a bit of HST?!
davie
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Sounds pretty impressive mate. hows the rest of the lifts going?
What made u get into more powerlifting training? U get toa size u wer happy with?I remember u used to love a bit of HST?!
davie
My injuries healed up.
-Hedge
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My injuries healed up.
-Hedge
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My injuries healed up.
-Hedge
Oh i c. So u wer just doing HST while u wer recovering??
U gonna compete in any comps etc?
davie
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Oh i c. So u wer just doing HST while u wer recovering??
U gonna compete in any comps etc?
davie
I prefer training for strength.
-Hedge
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I prefer training for strength.
-Hedge
Good talking to u
davie
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2-20
CoC workout
note: All sets I train both hands
Warmup: closed the #1 once with both hands, released slowly.
#3: Partial close (didn't get much of it)
#2: Closed it and held onto it, then opened it slowly,
#3: Negative
#3: Negative
#1:Overcrushing (crushing the pins together as hard as possible for awhile)
#2: Negative
#2: Negative
#1: simple closing.
Notes: Big workout today. I've discussed the training with a grip master expert, he suggested I bump up my training frequency and volume slightly. So I will do that, gonna train grip twice a week from now on.
-Hedge
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I think I've missed to log one workout, but here's today's RT workout:
2-26
Warmup: 110 lbs/1, 143/1
Working sets: 176/1, 190/X(missed it, cleared the floor though)
Negatives: 176/4reps*4sets
One hand pinch grip: Two 22 lbs plates/holding as long as possible*5 sets
Comment: Good workout, I've increased the workload somewhat, also the frequency. The pinch training has improved the thumb strength, the part of the hand where I've previously been weakest.
Should have no trouble getting 200 lbs in RT in two or three months.
-Hedge
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2-7
CoC#2
Static hold 3 singles
CoC#3
Negative 1 single
CoC#1
7-8 reps, just messed around a bit.
RT
176/1
Negatives: 190*3
Static: 180*2
Comment: quick workout today
-Hedge
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2-11
RT:
110/1 143/1
180/1
Negatives: 198 lbs/1*4
Pinchgrip: Flipped a 22 lbs plate.
Pinch: Pinched two 22 lbs together.
CoC:
#2:negatives*4
Comment: solid workout, need more of these. Noticeably improving on the CoC, hopefully should be able to give #3 a go before the end of the year.
-Hedge
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3-14
CoC #2: 3 singles, all followed by static hold.
#1: Reverse grip singles, three or four
3-15
CoC #2: couple of singles, static holds.
#3: 2 negatives.
Comment: I am going to increase the frequency of my grip workouts to three or four times a week, try that for 2-3 weeks.
-Hedge
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I use a gripper 3 times a week and that has dramatically improved my grip. When i tried more my hands always felt fatigued and shakey. I use the heaviest gripper possible and close it as far as i can "i can't shut it" and hold it as long as possible until i just cant anymore.
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I use a gripper 3 times a week and that has dramatically improved my grip. When i tried more my hands always felt fatigued and shakey. I use the heaviest gripper possible and close it as far as i can "i can't shut it" and hold it as long as possible until i just cant anymore.
Thanks for the input.
-Hedge
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4-10
Missed logging some workouts, but here's todays:
CoC:
#1: 3-4 reps
#2: 3 or 4 singles, no maximum holds.
#1: Reverse grip closing
Rolling Thunder:
143*3
176*1
187*1 Easy!
198* New PB (+ 11 lbs!!!)
143*3
Comments: Some fcuking workout! Great to reach 198 lbs this early. New goal has to be 220 lbs before the end of the year.
-Hedge
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5-4
Been a few weeks I haven't logged the work, but I've done grip work alright.
Anyways, this was basically a CoC workout:
#1 few reps, mainly to get warm.
#2 single
#3 three negatives
#2 static holds, followed by negatives, 2 sets
#1 reverse grip close and then static hold 1 set
#2 Static hold
Comment: A pretty solid workout, the #3 negatives are really tough, and really hits hard. Love 'em! Maybe, just maybe, should be able to close the #3 within a year?
So lets put that out as some type of challenge to myself: I will get the #3 at or before the Arnold 2008.
Let's believe! 8)
Oh, and I also did a few Rolling Thunder pulls: 176*1*2, but was a bit wasted in the supportive grip from heavy deadlifts earlier on in the workout.
-Hedge
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damn Hedge your grip is getting crazy, do you close the #3 with both hands and then release it with one when doing the negatives?
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damn Hedge your grip is getting crazy, do you close the #3 with both hands and then release it with one when doing the negatives?
Sort of, I use a flat bench, drives the CoC hand into the padding, steering with the free hand.
This type training seems to be really productive too.
I am however going to start doing some higher rep work, both with the CoC #1, the RT, and the Pinch Gripping, mainly because my fingers lost all their "bite" last time I was gonna wrap the knees of one of our heavyweight guys. ;D
-Hedge
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2-7
CoC#2
Static hold 3 singles
CoC#3
Negative 1 single
CoC#1
7-8 reps, just messed around a bit.
RT
176/1
Negatives: 190*3
Static: 180*2
Comment: quick workout today
-Hedge
How are you closing the CoC #3?
I can get it half closed with grip strength, but closing it the rest of the way seems to be a real pain. If I push up against a counter or a bench, the darned thing flies out of my hand.
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How are you closing the CoC #3?
I can get it half closed with grip strength, but closing it the rest of the way seems to be a real pain. If I push up against a counter or a bench, the darned thing flies out of my hand.
like Hedge said push it into the flat bench that's the most stable way, another great way is to close it with two hands and then release it with one hand for a heavy negative.
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like Hedge said push it into the flat bench that's the most stable way, another great way is to close it with two hands and then release it with one hand for a heavy negative.
Like I said, it comes out of my hand. I'm trying to do negatives with the #3 because of problems I'm having holding my deadlifts at the top position. I just haven't figured out how to get it closed without it slipping. Right now I'm nursing a ligament/tendon injury in my left hand, so I'm not doing any grip work for the next 2 weeks, maybe longer. I'll try the two handed method as soon as my left hand is recovered.
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Like I said, it comes out of my hand. I'm trying to do negatives with the #3 because of problems I'm having holding my deadlifts at the top position. I just haven't figured out how to get it closed without it slipping. Right now I'm nursing a ligament/tendon injury in my left hand, so I'm not doing any grip work for the next 2 weeks, maybe longer. I'll try the two handed method as soon as my left hand is recovered.
Are you doing static holds with the #2 though?
Even if you're able to close the #2, I think static holds, followed by slowly releasing the gripper, is the best way to build up strength.
Instead of maybe 3-4 singles with the #2, you will be able to get in 7-8 singles, some of the regular closes, some of the static holds. Use the supporting hand to close with if you have to.
To improve your deadlift grip, look into pinchgripping, it will improve the grip immensly IMO.
What to do: Pinch two metal plates together, flat sides outwards and lift up. For safety purposes, lift off a bench. ;D
I usually use 22 lbs plates (10 kg). You may want to start with 10 lbs plates or 15 lbs or 25 lbs, depending on how strong you are.
The pinch grip training isn't fun, but it's very effective for deadlift grip.
My grip is definitely not my weakest link, and when I step over that bar, it's good to know that I will have a solid pull, no matter what weight.
-Hedge
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Are you doing static holds with the #2 though?
Even if you're able to close the #2, I think static holds, followed by slowly releasing the gripper, is the best way to build up strength.
Instead of maybe 3-4 singles with the #2, you will be able to get in 7-8 singles, some of the regular closes, some of the static holds. Use the supporting hand to close with if you have to.
To improve your deadlift grip, look into pinchgripping, it will improve the grip immensly IMO.
What to do: Pinch two metal plates together, flat sides outwards and lift up. For safety purposes, lift off a bench. ;D
I usually use 22 lbs plates (10 kg). You may want to start with 10 lbs plates or 15 lbs or 25 lbs, depending on how strong you are.
The pinch grip training isn't fun, but it's very effective for deadlift grip.
My grip is definitely not my weakest link, and when I step over that bar, it's good to know that I will have a solid pull, no matter what weight.
-Hedge
I think part of my problem with holding deadlifts simply is hand structure. I have very, very thick, short fingers and a thick palm. I wear a size 16 wedding ring---and its tight. Basically my ring finger is the size of a US quarter. The problem is my fingers are shorter than they are bigger around. When I wrap my hand around the bar, it barely goes all the way around the bar---there is no way I could use a hook grip because my thumb doesn't go over my index finger. What I end up doing is holding the bar conventionally, then as I lock out, the bar slides down until I'm holding it cupped in my fingers. Thats where I'm dropping my deadlifts I think. I'm fine to about 500 lbs, but past that, my grip is pitiful.
I can close a #1 CoC easily for sets of 10-12, a #2 for sets of 6-8 and I can get the #3 about half way, I just cant hold the stupid thing for more than half. I haven't done too much with static holds with the number 2, but I did them all the time with the #1 as a means of working up to the #2.
I also will do pinch grip work--but not as often anymore as I have in the past. Its something I really need to think about doing more I guess. I've done them with 25 lb plates in the past.
Thanks for the advice.
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I think part of my problem with holding deadlifts simply is hand structure. I have very, very thick, short fingers and a thick palm. I wear a size 16 wedding ring---and its tight. Basically my ring finger is the size of a US quarter. The problem is my fingers are shorter than they are bigger around. When I wrap my hand around the bar, it barely goes all the way around the bar---there is no way I could use a hook grip because my thumb doesn't go over my index finger. What I end up doing is holding the bar conventionally, then as I lock out, the bar slides down until I'm holding it cupped in my fingers. Thats where I'm dropping my deadlifts I think. I'm fine to about 500 lbs, but past that, my grip is pitiful.
I can close a #1 CoC easily for sets of 10-12, a #2 for sets of 6-8 and I can get the #3 about half way, I just cant hold the stupid thing for more than half. I haven't done too much with static holds with the number 2, but I did them all the time with the #1 as a means of working up to the #2.
I also will do pinch grip work--but not as often anymore as I have in the past. Its something I really need to think about doing more I guess. I've done them with 25 lb plates in the past.
Thanks for the advice.
Your crushing grip is obviously way superior to mine, as I can do maybe two reps with the #2.
Then again, I have a fairly explosive grip, never trains high rep.
My strong point is the support grip, thankfully, since that comes into play in the deadlift. The Rolling Thunder has really improved over the last few months.
I would subscribe a lot of it to the pinch gripping though.
Of course, a Rolling Thunder is something I highly recommend you look into getting. Either the original from Ironmind, or make your own generic one.
But make sure to pinch, it improves the fingers ability to hold onto a bar, and specifically IMO, the thumb.
-Hedge
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5-7
Rolling Thunder
143/1, 180/1, 198/1, 180/1, 184/1,
Negatives: 230/1, 5 sets
Regular pulls again on the "way down in weight": 170/1, 170/1, 143/1
Finished off with two sets of static holds on the #1 CoC.
Comments:
The 198 lbs RT felt pretty comfortable. Not easy by any means, but it wasn't a max effort. Felt good about that of course, a lot of it probably has to do with that I am paying attention to the pinch grip.
Boring to train the pinch grip, but rewarding as hell.
Will shoot for a new Rolling Thunder PB in three weeks, the goal is definitely to pull 225 lbs by the end of the year.
-Hedge
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5-10
Did a few singles with the Rolling Thunder:
112 lbs, 143, 176, 198, 201(PB!!)
And finished of with some negatives, and whatnot. Also some pinchtraining. Did a pretty interesting thing: pinched 3 11 lbs plates together and lifted up. Pretty tough thing to get the middle one to stay, and a cool twist to the pinch training.
Comments:
The Rolling Thunder lifting is right on track, and I actually missed logging one workout, so I was a bit spent for this one, still able to pull a PB. If my grip is alright, I will try 210 lbs on Tuesday.
-Hedge
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5-14
Some RT singles:
110,154,176,204 (New PB)
Finished of with a couple of singles on 176.
Comments: Felt a bit tired coming into this workout, was VERY surprised to get 204.
Will take the rest of the week off from grip training.
-Hedge
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Haven't updated this for awhile.
Managed to pull 220 lbs in the Rolling Thunder awhile ago anyway, it was one of the two goals of this "log".
Now I'll focus more on CoC and getting the #3, the second goal. It will take awhile to get there I'm sure.
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I just bought a set of grippers, in varying strengths from 100 lbs all the way up to 350lbs :)