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Grip Training 101
- Thread starter KillahBee
- Start date
SuperShredder
New member
I just start grip training a week ago and really like it. heres my workout from the other day...
11/2 Grip Work
barbell wrist curls SS w/ reverse curls-
45x20 / 45x10
wrist curls SS w/ behind the back wrist curls-
40x20 / 40x12
static holds (barbell dbl overhand)-
125lbs - 0:20 - warmup
185lbs - 0:15 - pretty easy
210lbs - 0:20 - tough, but not to failure
plate pinches-
two 10's - 0:36 (R) , 0:40 (L)
two 10's - 0:45 (R) , 0:59 (L)
*w00t! pinches are getting way stronger and im getting closer to three 10's for sure.
plier holds-
20lbs - 0:20 - warmup
50lbs - 0:20 (R), 0:20 (L) - ouch hurt like hell but worked good
thats it.
Plate pinches started @ only being able to hold for 10 sec. i wish i had some chalk tho.
Ordered my CoC#1 gripper yesterday so it shold be here on friday. I cant wait !
11/2 Grip Work
barbell wrist curls SS w/ reverse curls-
45x20 / 45x10
wrist curls SS w/ behind the back wrist curls-
40x20 / 40x12
static holds (barbell dbl overhand)-
125lbs - 0:20 - warmup
185lbs - 0:15 - pretty easy
210lbs - 0:20 - tough, but not to failure
plate pinches-
two 10's - 0:36 (R) , 0:40 (L)
two 10's - 0:45 (R) , 0:59 (L)
*w00t! pinches are getting way stronger and im getting closer to three 10's for sure.
plier holds-
20lbs - 0:20 - warmup
50lbs - 0:20 (R), 0:20 (L) - ouch hurt like hell but worked good
thats it.
Plate pinches started @ only being able to hold for 10 sec. i wish i had some chalk tho.
Ordered my CoC#1 gripper yesterday so it shold be here on friday. I cant wait !
SuperDawgy
New member
crew9 said:
Richard is one of the old school grip junkies. I've seen him pinch grip 3 25lb york plates, smooth sides out. Great guy. I sold commercially for a small fitness manufacturer in SC and worked with the Sorins doing sales and fab work. Did quite a few big installations with them. I acutally worked for the guy that makes the majority of Richards equipment, but we were in the same building and had alot of crossover projects.
KillahBee
New member
SuperShredder said:
awesome stuff bro! good shit! My plate pinches have been getting better and better, but not up to two 10's yet. You can grab some cheap, good chalk at www.houseofpain.com
SuperDawgy
New member
The COC #1 is a great training tool. Hits the small muscles in the hand and wrist very well.
"The best way to get a strong grip...is to grip! Over and over and over and over!" -Richard Sorin (responding to a question i asked him in 99')
"The best way to get a strong grip...is to grip! Over and over and over and over!" -Richard Sorin (responding to a question i asked him in 99')
SuperShredder
New member
KillahBee said:
Same here bro, i cant wait till i can pinch 3 10s. I use standard 10lb plates at home and man those fuckers are slippery. Thanks for the link too, i might try and order some chalk if i can soon, instead of spitting on my hands so they wont be so slippery lol.
KillahBee
New member
SuperShredder said:
lol. you should see the looks I get at my "gym" (more like a fitness center) when I do my grip day. People have no clue what I am doing when I do plate pinches. As far as chalk goes, I try to do as much as possible without it, but there comes a point where I do need it.
SuperShredder
New member
Yeah i feel that if i train my grip without chalk then my grip grow even better because its just my slippery hands and the slippery bar,and if i can grip that shit good then my grip is definitly good. But at the same time i think i could be gripping more with the chalk. Ive acualy never used chalk before and im just gonna get some cause im sick of crap slipping out of my hands.
Madd Hatter
New member
I'm getting sick of my grip holding me back on deadlifts. Doing 295, my grip definitely holds me back, it goes after 6-8 reps. My question is, I've heard of the different kinds of grip, if I get a COC gripper, will it help me with my lifts? Would I want to start with #1?
youlikeadajuice?
New member
how about an update on your progress ??? Killah?
