Monday, January 14, 2008

Grip Workout - 11 January 2008

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

Grippers
RH
-Filed HG150 X 15 TNS
-CoC #2 X 23 MMS
-HG300N X 3 OC (~20 seconds)
-Filed HG 150 X 37 MMS
LH
-Filed HG150 X 15 TNS
-CoC #2 X 11 MMS
-HG300N X 1 OC (~20 seconds) / 2 FR
-Filed HG 150 X 41 MMS

Filed HG150 R&P Crushes (L/R)
-3 X 6-8

Easy Stress Ball R&P Crushes (L/R)
-3 X 30

Extensors (L/R)
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

NOTES: I figured I'd hit some volume work to change it up. I'm glad I did...it revealed a major lack of strength and endurance in my hands...especially my left. I think I'll be going back-and-forth between max effort and dynamic effort workouts, Westside style. I haven't gotten it fully worked out in my head yet, so stand by. I will say this; the pump from volume training is like nothing else for me. My forearms and hands were like iron when I finished this workout.

New news...I got a CoC #2.5. It's a great little gripper - I easily closed it right out of the package, but it's going to be a great training tool to get me smashing my CoC #3. Strap holds and over-crushes are forthcoming with my new 2.5! Thanks, G!

1 comment:

George said...

I really like the idea of volume training. It seems as if that would produce a HUGE pump at the end of the workout. Def something I am going to give a try tonight! Also, I was thinking of un-choking my #3. Being that I can't even move it, taking the choke off might force me to learn to set it. Therefore, building up the strength in my hands that way. This is an idea I had last week when it seemed impossible for me to crush my #3. Crushing the #2.5 is something that I should be able to do in a short amount of time. You will be the first to know when that happens, HAHAHA!