grippers
Bringing grippers back for the next month, My farmers carry was at 80kg per hand the first week I trained and in like the next month shot up to 100kg per hand when I first got back to training. All i did when i couldnt lift was grippers… figure if I bring the grippers back for the next month will help with farmers and grip for sandbag. Comp weight is 100kg per hand ×10 meters then back with 130kg per hand…
5×5 with the trainer, ultra light speed reps. Utilising @T3hPwnisher program with an added 5×5 light speed day with just the trainer once per week. Second day is heavier with the #1. Trainer feels super light because my grip is alot stronger now. May keep grippers in after my comp and get back on the grind to close the #3.
If you have money to spare yes, Otherwise there is cheaper methods. Grippers are very effective though and I’d highly recommend.
Some Exercises to increase grip/Forearm size and strength:
plate pinches
Fat bar work or put fat gripz on bars/dumbells
Towel pullups,Normal pullups, Rope pullyps
Using 1,2,3,4 fingers on a bar
Double overhand deads
Thumb less grip
Farmers carry/Farmers walk
Suitcase holds/deadlifts/Isometric holds
Pullup bar hangs
Rubber band extender work
Put hand in a bowl of rice or sand and do squeezes
Roll up paper with one hand into a ball (Newspaper etc) smallest ball possible. Repeat continuously
Curl variations
Wrist roller
Levering
Nail bending
Block pinch work/Other pinch stuff
Clawing end of a hex dumbell
Drench towel and wring out towel× repeat
Kettlebell work
Bouldering/Rock climbing
Sandbag
Zercher work
todays training
Shit. Left hip and leg feels like fucking shit
Front squats
Shit
Tried to push press
Cant even feel my left leg working, left leg doesnt even have leg drive. I quit squatting too, I’mjust going to do single leg work with my left leg until its bigger and stronger and fixed then my right. Squatting is just a waste of time. Even with the bar I cant even use my left leg and it just fucks my hip up more everyday
Thanks man. I guess it took months and months to get this bad so yeah I guess itll take as long to fix. Unfortunately my front squat goal of 180kg wont be happening this year. Il just focus on deadlifts I guess
Grippers
Just 5×5 with the #1 to start
As well as
40 bodyweight single leg rdl’s with my left total. Going to build up to 100 reps before adding weight.
And hand band expansions for elbow and forearm health
Heavy front squat unracks+walked out
150,160,180kg
55kg,65kg,75kg ×3 push press. No reps @75kg. Leg drive has gone to absolute shit
Overhead hold
65kg×1 minute. Not that hard… so definitely my lockout isnt bad on push press. This was good though I guess
Axle cleans emom
Back was fried from the front squat walkout so failed it. Just a bad session
Left glute feeling super tight no matter the mobility or lacrosse ball to it. Maybe its pulled or strained but theres no pain. Maybe this is my issue for months now, makes my hip
flexors/Front hip and ab area super tight as well because my glutes tight.
Just something to try if you haven’t already: use a lacrosse ball on your hamstring, the front of your hip, top of your quad and the bottom of your feet. One of those being tight could effect your glute.
Either my left hip, glute or hamstring is usually tight and jamming them all with a lacrosse ball loosens them up. The feet thing I’m not sure of but it feels good so whatever.
Just tried the ball of the foot. That was tight but didnt help. I’m going to keep trying new things but yeah really think a trip to The massage therapist will do me good. If that doesnt fix then physio/chiro it is I guess. Just Really difficult money wise until I start work. Schools only 1 week left so not long now!
Just some thought on your hip shift stuff and dropping squat altogether
First Off, what did your coach say? Did he tell you to stop back squats and front squats? He’s supposed to coach you, which includes being strict at times.
Secondly. Hip shift during squats is pretty common and not dangerous. You’ve squatted like that for a long time, and your body has adapted to it.
Thirdly, it may be that you CAN NOT fix it, if the case is that your legs are different lenghts Or your hip anatomy is not symmetrical. (which it probably is if you struggle even with weights) and guess what? It doesn’t matter. You hips won’t explode. Your back won’t break. Squat away my dude.
Also, save your money. All a Massage therapist/chiro/physio will do is say “woah you are tight” (which is BS) and hope that you become dependant on their services.
You can ask the same questions from the Massage therapist. Muscle tightness is a subjective feeling (unless you have a medical condition that actually shortens your muscles, which is rare) that cannot be observed by touch.
Is this just your response to everything? Can nothing be a result of tightness/imbalances/weaknesses? In addition to adapting to things, your body also occasionally gives off signs that something is wrong. What credentials do you have to discount advice from all massage therapists/chiropractors/and physiotherapists (although plenty of them are ineffective, for sure)? There are absolutely no high level lifters whose coaches would EVER tell them “squat away, my dude” if they were experiencing significant hip pain and visible hip shift in the squat.