Y all the grip work. Me grip work is learning how to hook grip lol
The grip world is intriguing. Esp after watching some of the events at the arnold. I’d really like to credit card set close a captains of crush number 3 one day. And it def is not hurting anything as far as deadlifts go…
Yea I’d really like to get to using hook at some point. Don’t want a bicep tear
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If I’d branch into anything itd be either arm wrestling because it looks fun when jujimufu does it strongman because I got all dem athletes and implements available and is also fun
Hook is the way. Depending on ur set up style though. I’m still trying to get it working consistently have been for months post back injury. I’m making progress on that front though: hook gripping the smooth negates issues with aggressively knurled bars and keeping in mixed grip as a back up. I don’t have any real grip strength however but can prove mix grip what I need to at this point. Gonna incorporate so more double overhand work and holds on mixed so that the capacity stays with my pulling ability
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Yea I have been doing extended holds DOH on warm up sets for some time and it’s definitely helped with my support grip strength.
Gave hook a go today and my god does it hurt lol. I now remember why I quit pushing it in the past. At this point though I’m gonna keep at it, don’t want to tear a bicep.
Mar 15 2020
Bench (5 sec pause)
Barx5
155x3
160x2
190x1,1,1
Deadlifts (all hook grip 
)
135x3
185x3
265x3
325x3
370x1
390x3,1,1
Spoto Press
155x5
190x5
210x5,5,5
Hanging Leg Raise
4x8
2 Likes
Give it a few weeks. If hook gripping is still hell then ur doing it wrong
Im gonna stick with it this time. My thumbs are pretty sore today. Should be interesting to see how it feels next session. I might plan on doing hook up to at least one top set and then strapping the rest
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Treat ur thumb like it has its own fatigue management. Dont over work just do enough to stimulate more rugged thumb skin and hook technique.
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Makes sense, would be cool to pull 250KG with hook come May.
Race u
your on… At this point, it sounds like ill be doing a meet in my garage with the way people are cancelling things due to the coronavirus.
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March 16 2020
Grippers
sportx10
trainerx5
no 1 x 5
GHP 4 x 3
No 2 x 1
No 2.5 x 0 (squeeze as hard as possible)
GHP 4 x 3x3
Trainer x 10
Mar 17 2020
Comp Squat
Barx5
155x5
230x5
275x4
325x3
375x2,2,2,2
Spoto Press
Barx5
155x5
190x5
210x5,5,5
Band Pushdowns
4x12
Grip Work
Wrist Curlsx15lbx15 reps for 3 sets
Same with Reverse Wrist Curls
Plate Pinch (2x5KG plates) 3x15 seconds
2 Likes
Mar 18 2020
Grippers
Sport x 5
Trainer x 5
No1 x 5
GHP no4 x 10 sec hold x 3 sets
No 2 x 3 singles
No 1 x 10
Mar 19 2020
Close Grip Bench
barx5
155x3
160x3
190x3,3
205x2
215x2
225x2
Deficit Deadlift (hook grip)
135x3
185x3
265x3
325x3
355x2
370x1
385x1
410x1
Bench (5 sec pause)
155x3
160x2
190x1
200x1
210x1
Band Pushdowns
3x15
Planks
3x30 sec
Grip Work:
holding hex head of dumbbell for time
20lbs x 15 sec x 3 sets
These were actually challenging toward the end.
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Mar 20 2020
Grippers
Sportx5
Trainerx5
No1x3
GHP4x1
No2x1
No2.5x0 (so damn close though, prob a quarter inch away from closing)
GHP4x3x3
No1x5
Trainerx10
No1x10 sec hold x 2 sets
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That last little bit is the hardest part!
No doubt about that. Im a pretty visual person and come from an engineering background. Would love to see what the rating curve of the spring tension is. I can imagine the force required climbs exponentially with distance to close.
Mar 21 2020
Getting a lot more sleep with this social distancing. Been working from home the past few days through foreseeable future.
Comp Squat
Barx5
155x3
235x5
275x4
325x3
375x3
420x2,2,2
375x3,3
Comp Bench
Barx5
155x5
160x4
190x3
215x3
225x2,2
215x3,3
Band Pushdowns
5x12
Band Rows
5x15
These bands do wonders for getting a good pump.
1 Like
Mar 23 2020
Comp Bench
barx5
155x3
160x3
190x2,2
205x1,1
Deficit Deadlift (Pause below knee, hook)
135x3
185x3
275x3
325x2,2
370x2,2,2
Speed Bench (fast up and down, no pause)
155x8,8,8,8
Grippers
sportx5
trainerx5
No1x5
GHP no4x5sec hold x 3 sets
Trainerx10
1 Like