Wednesday, January 16, 2008

16 January 2008 - Grip Workout

Easy Stress Ball Warm-Up (L/R)
-3 X 50

-Filed HG150 X 15 TNS
-CoC #2 X 10 MMS
-HG300N X 1 OC (~10 sec.)
-CoC #2.5 X 3 OC (~15 sec.)
-CoC #4 X 5 Set Attempts (trying to get it past parallel)
-CoC #3 X 10 FR Negs. (~10-12 sec.)
-CoC #2 X 1 MMS
-Filed HG150 X 5 MMS (just wider than parallel)
-Filed HG150 X 15 TNS
-CoC #2 X 10 MMS
-HG300N X 1 MMS
-CoC #2.5 X 4 FR Negs (~10 sec.)
-CoC #4 X 5 Set Attempts (trying to get it parallel)
-CoC #3 X 10 FR Negs. (~8 sec.)
-CoC #2 X MISS
-Filed HG150 X 4 MMS

2" Pony Clamp (L/R)
-3 X 15

Filed HG150 R&P Crushes (L/R)
-1 X 10

Easy Stress Ball R&P Crushes (L/R)
-1 X 50

Towel Twisters
-2 X 90 sec. (max effort, normal grip)
-2 X 90 sec. (max effort, inverted grip)

Rapid Hand O/C
-2 X 60 sec. (max effort)

-Easy Band X 30
-Med Band X 30
-Hard Band X 30

NOTES: The grippers felt good today. I changed it up yet again, so I could incorporate some OC's with my new CoC #2.5. They felt great and generated a serious pump in my hand and forearm. I think they're going to be a staple in my gripper diet from now on. I decided to hit the pony clamp today for some pinch work. I liked it. I still can't crush the clamp all the way down 100% of the time, so it's still motivating. R&P stuff is R&P stuff. Gotta get the hand strong there or I'll be stuck closing 2.5's for the rest of my life. The Towel Twisters are a Brookfield scheme, but the inverted grip is all me. If you grab the towel so your thumbs are facing away from each other (almost like a giant DU bend) and start pulling on that thing you'll soon find it destroys your R&P fingers! OK...this is for the skeptics: the rapid hand opening/closing is a great way to mix up the workouts. It's also a Brookfield gem from "The Grip Master's Manual". He does it for 90 sec. max effort. I could only muster 60 sec. of max effort. Yeah. If you really do it right, it's amazing. The pump was so out of control I didn't think I was going to be able to do the extensor work. Alas, I gave it hell and got the reps in. Damn! That new CoC #2.5 is a MONEY little gripper. That is going to be a great training tool for me in the quest for the CoC #3.

Here's a sloppy Crucifix with an 8lb. sledge and an 8lb. maul. My brother-in-law Bobby took the pic at his house a few days after Christmas.

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