Grip day woohoo!

[Thaibox]

Yesterday was my grip day and I smashed some PRs.

Thick bar static hold 225# 40 seconds
Pinched 2 45# plates for 38 second, 2 handed at top
Pinched 2 25# plates 32 seconds left hand ..... 37 seconds right hand(this was tough)


Those were my prs. The rest of my lift consited of...

1" bar static holds 225#, 315# timed

2" bar static holds (these were actually the plate ends of 2 1" bars at the edge of the cage)3 plates timed. I could only hold 4 plates for 4 seconds left hand and 6 seconds right hand. That sucked.

A few more sets of pinch holds with the 25's, 35's, and 45's. These were near impossible when I started doing them. I could only hold the 25's for 10 seconds or so with both hands. It's fun having newbie progress in things.

Then a few drop sets with the COC's and my new Ivanko gripper


My goal is to pinch hold 2 45# plates for a solid time with one hand.

My PR's aren't much yet, but I'm surprised how well my grip and pinch strength is improving the last few months. Its funny to see people's expressions while they're trying to figure out what the hell I'm doing. My forearms/hands kinda hurt today

 

[louden_swain]

awesome!!! Grip work always helps in the long run.

 

[rjl296]

wow- thats a lot of grip work. good job

 

[skaman607]

I just ordered some COC's yesterday.

 

[Lee]

i need to do some static holds. i got a question about pinching plates though, do u just hold the plates by the sides with one hand and squeeze em together?

 

[endpoint]

what type of plates are you pinching?
Every time a record is stated its using york plates.

How high off the ground do you pull the plates?

are you a member at the cyberpump grip board?

 

[jeremys]

haha, cool.

how much do the COC grippers run, anyone?

 

[Thaibox]

skaman, enjoy 'em bro...fun stuff

Lee, just make sure the smooth sides are on the outside, that's what makes the lift. So, if you have a type of plate thats curved on both sides its no good

Endpoint, I was hoping you'd see this thread. I'm using Olympics. Why a York plate? Is it just the decided official plate? I stand erect when I hold them(yes I keep my feet apart). I'm not a member of the board(I don't think I've registered). But I've cruised it.

jeremys, COC's run around $25, a little less some places

rjl296, I have to say I'm very disappointed in your avatar change bro.

 

[endpoint]

Thaibox.
I tried replying to your PM......but your box is full.

York? i guess it was just a standard. LIke the width of the plates.....and not all plates have a smooth back (espc these days with all the fandagled octagon tapered handled super plates). But yeah i think just because it was a popular plate with a smooth back.

how high do you pull the plates? (haha i just read the 2 handed bit......i thought you were a freak!)

the grip board has some pretty cool advice on it(http://www.cyberpump.com/gripboard/).....and there is also a old one that has a lot of info:

http://pub40.ezboard.com/fthegripboardfrm7

it isnt active......but i run a search though it every now and then to get some info

you know what you need? measure the width of the 2 45s placed together. cut a block of wood the same thickness and put a bolt with an eyehole though it(centre, middle). You can then hang weight off the block.

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1248&variation=&aitem=6&mitem=33

kinda like a cheap rip off of that.

two problems.......its not steel so the friction will help (a bad thing) and the unit is one solid piece.....so it doesnt move around like the plates. but it will help bring up your pinch grip strength.

and it is a progressive tool allowing you to add micro/loads.

Im gonna head off to the metal shop soon and build one.





another idea is using different brand plates for this exercise to challenge and progress.

 

[Thaibox]

Ep, I guess I haven't been to cyberpump, the one I was thinking of was this...

http://www.4adults.net/cgi/ikonboard/forums.cgi?forum=5

There's a ton of info there.

How's your quest for the #3 going?

 

[endpoint]

Thanks for the link! karma to you!

about the 3#.......i wrote a whole PM then it got rejected!

I can grind the 2 in my right hand in a semi fatigued state.

This KTA program is taking so much out of me.....but its very rewarding.
I get worn out by the 3rd week....them my strength goes through the roof on the back down week. I will PM you the next test day.

3# should fall by the end of the year......It will be closed earlier.....but i want to be able to consistantly close the #3 before i say anything. I can imagine someone saying "close the 3#" and ill miss it......i dont want that to happen. I want to destroy the thing every single time.

Its a bit intimidating though......the last 1/2 inch is hell.....that will cause the most problems. the next phase of my training is strap holds.......so that will help me progress. Ive got a tonne of ideas that will help, a lot of restoration and extensor work.

I have learnt a lot about the grippers in the last few weeks in regards to how they fit in my hand and how to "set" the grippers.
My first #2 close wasnt even set.....but i have learnt how important the set is. It makes a world of difference.....and help preserve energy for the last 1/2 inch.


how is your #3?
how do you feel about the ivanko?

 

[Lee]

i did my first static hold today, held 295 for 16 seconds.

 

[Thaibox]

Thanks for the link! karma to you!

about the 3#.......i wrote a whole PM then it got rejected!

I can grind the 2 in my right hand in a semi fatigued state.

This KTA program is taking so much out of me.....but its very rewarding.
I get worn out by the 3rd week....them my strength goes through the roof on the back down week. I will PM you the next test day.

3# should fall by the end of the year......It will be closed earlier.....but i want to be able to consistantly close the #3 before i say anything. I can imagine someone saying "close the 3#" and ill miss it......i dont want that to happen. I want to destroy the thing every single time.

Its a bit intimidating though......the last 1/2 inch is hell.....that will cause the most problems. the next phase of my training is strap holds.......so that will help me progress. Ive got a tonne of ideas that will help, a lot of restoration and extensor work.

I have learnt a lot about the grippers in the last few weeks in regards to how they fit in my hand and how to "set" the grippers.
My first #2 close wasnt even set.....but i have learnt how important the set is. It makes a world of difference.....and help preserve energy for the last 1/2 inch.


how is your #3?
how do you feel about the ivanko?

definately let me know how you do on your next test day. I'm pretty much training myself on grip here, and I'd like to have a good program ready because I'm having a lot of success with what I'm doing for now, but it won't last forever.

I'm the exact same way about closing the #3. Its about to happen, but I'm going to wait until I can smash that fucker before I start saying I can do it. Last time I actually measured my closure I was at 1/8inch. I haven't tried it fresh for several weeks. I'm doing all sorts of other work for a while, then I'd really like to attack the 3 and hear it click. I'm just learning abou the setting and such now also.

The Ivanko is pretty cool. I went to buy some chalk the other day, and I saw it for $24, so I had to get it. I put some tape around most of it because the surface really sucks. I 've only used it once so far(just got it a few days ago). But, I think it makes a nice addition to my other tools. I think having the smaller increments will really help me to log my progress more accuratley for crushing strength.

 

[Thaibox]

Lee, how'd it go man? Was it harder than you thought?

 

[Lee]

pretty good thai, i did it right after doing 3 sets of shrugs with 225x8. rested for 10 seconds and got a good hold on the bar and just squeezed for all i had left. it felt good but when yer grip starts to go theres no recovering