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Message
Official Grip Training Thread
Posted on 10/25/21 at 10:11 am
Posted on 10/25/21 at 10:11 am
Grip is probably my favorite of all to train so I’m making a thread on it. Feel free to post questions and or how you like to train grip. I do it methodically because I love it. Below is what I already posted in the daily strength check-in but I’ll put it here again
Huge make or break grip session tonight - All grippers (like Captains of Crush, GHP, etc)
Singles
Left
142 x __ w __ ct (144x1w3
_142__ x __ w __ ct (144x1w2
142__ x __ w __ ct (142x1w3
_142__x __ w __ ct (142x1w3
_1_42_ x __ w __ ct (144x1assw0
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
162 x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w2
1_62_ x __ w __ ct (165x1w1
1_62_ x __ w __ ct
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _17_mm, _15_mm, _15_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
Right
169x __mm, __mm, __mm
(169x _8_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
Heavy Set Practice
Left - Doubles
162_ x __ reps (162x2
162_ x __ reps (162x2
162_ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x2
191 x __reps (191x2
Huge make or break grip session tonight - All grippers (like Captains of Crush, GHP, etc)
Singles
Left
142 x __ w __ ct (144x1w3
_142__ x __ w __ ct (144x1w2
142__ x __ w __ ct (142x1w3
_142__x __ w __ ct (142x1w3
_1_42_ x __ w __ ct (144x1assw0
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
162 x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w2
1_62_ x __ w __ ct (165x1w1
1_62_ x __ w __ ct
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _17_mm, _15_mm, _15_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
Right
169x __mm, __mm, __mm
(169x _8_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
Heavy Set Practice
Left - Doubles
162_ x __ reps (162x2
162_ x __ reps (162x2
162_ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x2
191 x __reps (191x2
7
Posted on 10/25/21 at 1:52 pm to The Silverback
Wow. When you said you train your grip, you weren’t kidding.
Posted on 10/25/21 at 3:45 pm to The Silverback
Do you hate your ding dong?
Posted on 10/26/21 at 7:07 am to The Silverback
Good luck trying to manipulate utensils or holding a toothbrush today.
Posted on 10/26/21 at 6:38 pm to The Silverback
What do you use for your training
Posted on 10/26/21 at 9:19 pm to The Silverback
quote:
Huge make or break grip session tonight
How did it go?
Posted on 10/28/21 at 3:13 pm to TheOcean
Grippers (a collection of 65 grippers)
Calibrated steel plates
1-Hand and 2-Hand pinch blocks
Standard and extreme fat grips
Calibrated steel plates
1-Hand and 2-Hand pinch blocks
Standard and extreme fat grips
Posted on 10/28/21 at 3:13 pm to FieldEngineer
Not too well. Elbows injured from arm wrestling practice
Posted on 10/28/21 at 3:15 pm to The Silverback
What day 3 looks like
Friday Lighter Gripper Day
Thorough warm-up before any work set grip training.
Primer Sets
Set and smash a gripper you can close with speed, no hold. Mark distance missed by
Left: 144 x __ (144x1mm
Right: 167 x __ (167x1mm
DOUBLES
Left
**Goal is 4 Doubles
GHP6 x __ (GHP6x2
142__ x __ (142x1
GHP6 __ x __ (GHP6x1.5
_GHP6_ x __ (GHP6x2
Right -
150 x __ (150x2
_#3__ x __ (#3x2
__#3_ x __ (#3x2
__147_ x __ (147x2
Speed Closes
Grippers should be light enough that you can close them and make an audible click. The goal is 3 audible clicks.
IMPORTANT!!!
**They only count if there's an audible click between the handles due to the speed that they hit.... No click, no rep bro
Left
#2.5 x __/3 (#2.5x2/3
Filed#2 x __/3 (F2x3/3
Filed#2 x __/3 (F2x3/3
Filed#2 x __/3 (F2x2/3
Right
144 x __/3 (144x3/3
144 x __/3 (144x3/3
142x __/3 (142x3/3
142x __/3 (142x2/3
Penny Holds
Set gripper and close down on a penny and hold for time. Make sure there's only contact between the gripper handles and the penny itself. If it touches the hand/skin, it will assist. Try to stay clear of that.
Left
144 x 5P x __ secs (144x4Px3 seconds
144 x 5P x __ secs (144x3Px4 seconds
Filed#135 x __ secs (F135x 7seconds
Filed#135 x __ secs (F135x 7seconds
Right:
155 x 1P x __ secs (155x2Px8
155 x 1P x __ secs (155x1Px11
Filed #135 x __ secs (F135w1Px 7 secs
Filed #135 x __ secs (F135w1Px12secs
Reverse Curls - 3x10-12 reps
*Shoot for 12
45lbs x reps (45x12
50lbs x reps (50x12
50lbs x reps (50x12
*
Friday Lighter Gripper Day
Thorough warm-up before any work set grip training.
Primer Sets
Set and smash a gripper you can close with speed, no hold. Mark distance missed by
Left: 144 x __ (144x1mm
Right: 167 x __ (167x1mm
DOUBLES
Left
**Goal is 4 Doubles
GHP6 x __ (GHP6x2
142__ x __ (142x1
GHP6 __ x __ (GHP6x1.5
_GHP6_ x __ (GHP6x2
Right -
150 x __ (150x2
_#3__ x __ (#3x2
__#3_ x __ (#3x2
__147_ x __ (147x2
Speed Closes
Grippers should be light enough that you can close them and make an audible click. The goal is 3 audible clicks.
IMPORTANT!!!
**They only count if there's an audible click between the handles due to the speed that they hit.... No click, no rep bro
Left
#2.5 x __/3 (#2.5x2/3
Filed#2 x __/3 (F2x3/3
Filed#2 x __/3 (F2x3/3
Filed#2 x __/3 (F2x2/3
Right
144 x __/3 (144x3/3
144 x __/3 (144x3/3
142x __/3 (142x3/3
142x __/3 (142x2/3
Penny Holds
Set gripper and close down on a penny and hold for time. Make sure there's only contact between the gripper handles and the penny itself. If it touches the hand/skin, it will assist. Try to stay clear of that.
Left
144 x 5P x __ secs (144x4Px3 seconds
144 x 5P x __ secs (144x3Px4 seconds
Filed#135 x __ secs (F135x 7seconds
Filed#135 x __ secs (F135x 7seconds
Right:
155 x 1P x __ secs (155x2Px8
155 x 1P x __ secs (155x1Px11
Filed #135 x __ secs (F135w1Px 7 secs
Filed #135 x __ secs (F135w1Px12secs
Reverse Curls - 3x10-12 reps
*Shoot for 12
45lbs x reps (45x12
50lbs x reps (50x12
50lbs x reps (50x12
*
Posted on 10/28/21 at 5:49 pm to The Silverback
What's the best items for a novice to buy?
Posted on 10/28/21 at 6:19 pm to TheOcean
First, I’d say build all-around decent strength with weights first. Ditch any lifting straps you have.
If you’ve already got a good strength base, depending on which area of grip (pinch, Crush, thick bar) you want to train it will vary. Let’s keep it easy and go with crush (although thick bar has greatest carryover)
IronMind Captains Of Crush Trainer, #1 and #1.5 grippers
Learn how to set the gripper (you’ll start with a deep set), I have a great video for this
If you’ve already got a good strength base, depending on which area of grip (pinch, Crush, thick bar) you want to train it will vary. Let’s keep it easy and go with crush (although thick bar has greatest carryover)
IronMind Captains Of Crush Trainer, #1 and #1.5 grippers
Learn how to set the gripper (you’ll start with a deep set), I have a great video for this
Posted on 10/28/21 at 6:21 pm to TheOcean
Posted on 10/28/21 at 6:23 pm to TheOcean
Posted on 10/29/21 at 10:40 am to The Silverback
My personal experience with grip is that the crushers don't "carry over" as well as training grip other ways. Not to say they do not help, they do, but not to the extent that functional grip training helps. Like you said, no straps when lifting, pinching 45lb plates and see how far you can walk, Farmer's carrys, Deadlifts with Axel/thick bar, Strongman type training tends to carry over into every day life stuff better IMHO.
This post was edited on 10/29/21 at 10:41 am
Posted on 10/29/21 at 12:28 pm to TigerAlum93
Yes it does, I agree.
Crush is very specific. Great for a handshake or crushing a coconut. Lol. My fave type of grip strength (since I love collecting grippers).
Crush is very specific. Great for a handshake or crushing a coconut. Lol. My fave type of grip strength (since I love collecting grippers).
Posted on 10/30/21 at 4:12 pm to The Silverback
Rogue is having their Rogue Invitational event this weekend with Crossfit, Strongman, and Rogue Record Breakers going on.
One of the Rogue Record Breakers events was the anvil lift event. It is basically a smooth cone with clip on the bottom that goes to a loadable implement underneath it. Thirty seconds to make a single lift where you stand up, lock out, and control the weight back to the ground. Men and women both attempted the record, but neither was broken.
One of the Rogue Record Breakers events was the anvil lift event. It is basically a smooth cone with clip on the bottom that goes to a loadable implement underneath it. Thirty seconds to make a single lift where you stand up, lock out, and control the weight back to the ground. Men and women both attempted the record, but neither was broken.
Posted on 11/2/21 at 9:58 am to LegendInMyMind
Day 1, Week 53
INSTRUCTIONS: Singles. Goal is to hold for a 3 count and that's it. 1 rep, held closed for 3 second
** New - 4 count on all sets
Left
___ x __ w __ ct (142x1w2
___ x __ w __ ct (142x1w3.5
___ x __ w __ ct (142x1w2.5
___x __ w __ ct (GHP6x1w4
___ x __ w __ ct (GHP6x1w4
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
***If you miss, please put how much you missed by in there, i.e. "w/_2mm__"
162 x __ w/ __ ct (162x1w3
1_62_ x __ w/ __ ct (162x1w3
1_62_ x __ w/ __ ct (162x1w3
1_62_ x __ w __ ct (162x1w0
1_62_ x __ w __ ct
SKIP - PLEASE DO NOT DELETE
Negatives
Set the gripper down to closed and try to keep it there. Fight it for up to 5 seconds or until the gripper gets to parallel
If it goes to parallel, wrote down how many seconds it took to get to parallel. If it never got to parallel, wrote down 5, which means you went the time limit.
Left
154 x __ to parallel(154x3n
153 x __ to parallel(153x1n
152 x __ to parallel(152x3n
Right
Level8 x __ to parallel (Level8xn
Level8 x __ to parallel (Level8xn
LT3 x __ to parallel (LT3xn
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Retreat two more times as we discussed. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _8_mm, _10_mm, _10_mm
147x __mm, __mm, __mm
(147x _10_mm, _18_mm, _20_mm
147x __mm, __mm, __mm
(147x _13_mm, _12_mm, _15_mm
Right
169x __mm, __mm, __mm
(169x _6_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _12_mm, _12_mm
167x __mm, __mm, __mm
(167x _12_mm, _12_mm, _12_mm
Heavy Set Practice
Left - Doubles
___ x __ reps (162x2
___ x __ reps (162x2
___ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x1
191 x __reps (191x1
INSTRUCTIONS: Singles. Goal is to hold for a 3 count and that's it. 1 rep, held closed for 3 second
** New - 4 count on all sets
Left
___ x __ w __ ct (142x1w2
___ x __ w __ ct (142x1w3.5
___ x __ w __ ct (142x1w2.5
___x __ w __ ct (GHP6x1w4
___ x __ w __ ct (GHP6x1w4
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
***If you miss, please put how much you missed by in there, i.e. "w/_2mm__"
162 x __ w/ __ ct (162x1w3
1_62_ x __ w/ __ ct (162x1w3
1_62_ x __ w/ __ ct (162x1w3
1_62_ x __ w __ ct (162x1w0
1_62_ x __ w __ ct
SKIP - PLEASE DO NOT DELETE
Negatives
Set the gripper down to closed and try to keep it there. Fight it for up to 5 seconds or until the gripper gets to parallel
If it goes to parallel, wrote down how many seconds it took to get to parallel. If it never got to parallel, wrote down 5, which means you went the time limit.
Left
154 x __ to parallel(154x3n
153 x __ to parallel(153x1n
152 x __ to parallel(152x3n
Right
Level8 x __ to parallel (Level8xn
Level8 x __ to parallel (Level8xn
LT3 x __ to parallel (LT3xn
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Retreat two more times as we discussed. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _8_mm, _10_mm, _10_mm
147x __mm, __mm, __mm
(147x _10_mm, _18_mm, _20_mm
147x __mm, __mm, __mm
(147x _13_mm, _12_mm, _15_mm
Right
169x __mm, __mm, __mm
(169x _6_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _12_mm, _12_mm
167x __mm, __mm, __mm
(167x _12_mm, _12_mm, _12_mm
Heavy Set Practice
Left - Doubles
___ x __ reps (162x2
___ x __ reps (162x2
___ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x1
191 x __reps (191x1
Posted on 11/2/21 at 9:59 am to The Silverback
Might post a video of smashing the IronMind #3 later
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