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Author Topic: Grip Training - logging some workouts  (Read 4567 times)
rccs
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« Reply #25 on: February 07, 2007, 05:25:17 AM »

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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« Reply #26 on: February 15, 2007, 04:15:39 AM »

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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« Reply #27 on: February 15, 2007, 06:22:02 AM »

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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« Reply #28 on: February 15, 2007, 07:10:32 AM »

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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« Reply #29 on: February 15, 2007, 07:19:58 AM »

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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« Reply #30 on: February 18, 2007, 10:40:45 AM »

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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« Reply #31 on: February 18, 2007, 01:10:50 PM »

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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« Reply #32 on: February 18, 2007, 07:35:54 PM »

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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« Reply #33 on: February 19, 2007, 05:41:28 AM »

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?!

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« Reply #34 on: February 19, 2007, 06:51:15 AM »

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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« Reply #35 on: February 19, 2007, 07:20:22 AM »

My injuries healed up.

-Hedge
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« Reply #36 on: February 19, 2007, 07:21:05 AM »

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?

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« Reply #37 on: February 19, 2007, 11:28:37 AM »

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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« Reply #38 on: February 19, 2007, 11:53:20 AM »

I prefer training for strength.

-Hedge

Good talking to u

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« Reply #39 on: February 20, 2007, 02:09:40 PM »

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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« Reply #40 on: February 26, 2007, 01:37:27 PM »

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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« Reply #41 on: March 07, 2007, 03:20:48 PM »

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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« Reply #42 on: March 12, 2007, 01:42:24 AM »

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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« Reply #43 on: March 16, 2007, 02:37:07 AM »

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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« Reply #44 on: March 16, 2007, 03:01:21 AM »

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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« Reply #45 on: March 16, 2007, 06:03:22 AM »

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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« Reply #46 on: April 10, 2007, 11:46:45 AM »

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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« Reply #47 on: May 04, 2007, 12:19:40 AM »

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! Cool

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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« Reply #48 on: May 04, 2007, 01:22:45 PM »

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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« Reply #49 on: May 04, 2007, 01:33:33 PM »

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. Grin

-Hedge
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