Those are some strong hands! I bought the 2.5 when i wanted to start grip training assuming I’d be able to close it. Oh how wrong I was! Still can’t get closer than 1cm from close. I might have to steal some gripper training from your log, I don’t think doing 1 or 2 sets every 2-3 weeks is going to get me anywhere.
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Gripper training has been fun and I started doing it as a supplement to deadlift grip not knowing that there wasnt a ton of carryover. But then I got kind of attached to it and made a goal for myself to get certified on the #3. Ive been doing grippers since Octoberish of last year and had no sort of programming/framework I was following. I ended up being able to close the #2 after about 5 months. When i got stuck trying to close the #2.5, I found the RRBT program which is basically a high frequency and high volume program. Kinda risky but from what i read most people’s hands just get used to the work and adapt. It was run over about 80 days and I ended up closing the 2.5 pretty easy afterword.
Im following a 5 day program on r/gripperpit now. It kinda goes along with the style of how Nathan Holle trains grippers (he has certified the #4).
-DAY 1 - HIGH INTENSITY-
Warmup sets
A) GG: Close as far as you can, and control the negative (~3 seconds). 1 rep. no cheat
Rest 2-3 minutes
B) MG: Regular close with one or two micro-reps. So close it, let it open 1/4" (6mm), and slam it shut again, no more than two microreps per set. If you fail a rep, move down a level.
Rest 2-3 minutes. That’s one set.
Repeat for a total of 3-5 sets. Start with 3 sets at first, and build up.
-DAY 2 - LOW INTENSITY-
RG: 5 sets of 10-12.
-DAY 3 - MAX INTENSITY-
Warmup sets
A) SG: Close it as far as you can, cheat it closed, and control the negative (~3 seconds). 1 rep.
Rest 2-3 minutes
B) OG ( preferably filed 1/4" on one handle ): Overcrush - close it as fast as you can, and apply as much force as possible after the handles touch for 5-7 seconds. 1 rep.
Rest 2-3 minutes and repeat
Again, 3-5 sets. Start with 3 and gradually build up
-DAY 4 - LOW INTENSITY-
RG: 5 sets of 10-12.
-DAY 5 - MODERATE INTENSITY-
Warmup sets OG ( again, preferably filed ) : 5-8 good strong (single) closes. Don’t overcrush or static hold. Use a minimal negative, and rest 2-3 minutes between each close.
-Days 6 and 7 - Rest-
GG - goal gripper. one your currently pursuing
MG - mastered gripper. basically one you can close anytime (like a training max)
SG - sweep gripper. one above your goal
RG - rep gripper, one you can rep 15 to 20 times in a single set
OG - overcrush gripper, about 80% of your MG
I think the approach to grippers has been a little different than what one would think of in terms of traditional training. Your hands can truly take a beating on these and keep pressing on.
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Sweet write-up, thanks.
What does filing a gripper mean?
Basically just filing on the inside of one of the legs to increase the ROM a bit. Gives you some power past the traditional ROM closes.
ah very cool idea, thanks.
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Is there really a tiger on the loose or is this a silly hoax?
It’s 2020, so I wouldn’t doubt it for a second lol. Doesn’t sound like they’ve found it yet either
Well the time has finally come… tested positive for Rona today.
I came down with a slight fever Saturday and was achy and had a bit of congestion. Symptoms subsided within a couple of days and for now I’m feeling as normal as possible.
I’m just praying my wife and son don’t get it from me or if they do that they don’t have any issues from it.
No lifting the rest of this week
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Self isolate in gym. Do curls. Profit
I’m just hoping symptoms don’t come back tbh. Gotta get healthy and protect the fam then get back into it. I was wondering why squats felt heavy yesterday at 330 lol now I know
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Y’all stay safe brother. I’ll take the opportunity to get ahead of u lel
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Ive only developed two other symptoms so far. Just feelin tired and my appetite is pretty suppressed. Thinkin/hopin ill have a mild case and be back at it here soon enough.
Another day waking up feeling good. Appetite was shot yesterday but is back today. Only problem is my taste is gone now. Wife and son still feeling healthy as well. Wife tested negative two days ago so praying it stays that way.
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Post covid training going well. havent updated in quite some time it seems haha. I had a period there of two weeks or so after recovering where i would get a little more winded than normal but that seems to be fading with every session
hit 2x6 then a set of 4 with 170kg on high bar.
wrapped with 5 revs 3x3 at 170kg as well
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How’s the wraps? Much help or pretty close to ur sleeves squat?
Im wrapping 5 revolutions now, so im not getting a ton of assistance from it. My best triple in sleeves is 200kg and i think that would be pretty easy in wraps.
Plan is to hit another top set of 6 next week on high bar at 180, then pushing wraps for a few weeks so i may be better off answering that question down the road lol
Sounds like fun. Which wraps u using?
these are stronghouse savage 2.5 meters. starting to get broken in a bit.
ive got some efs kraits and super heavies too. may start experimenting with others.
@guineapig heres a quad builder for you…
Looks like cardio to me. What’s ur front squat max