Captain of Crush Training

[chicanerous]

What's everyone's CoC training schedule like? Set/reps, frequency, etc.

[chicanerous]

Or with standard grippers, of course. I know there are a few of you that have been using them consistently.

[Ippo]

I just placed an order for Trainers and #1. Hopefully I can tear my phone book in half in a month, jk jk.

chicanerous, how are they treating you? progress?

I want to fit in two days with the grippers but not sure where. My current split is,

M: Sh/abs
T: Back/bi
W: cardio
Th: Chest/tri
Fri: Legs
St: cardio

Maybe on Tuesday and Friday??

[chicanerous]

Tuesday and Friday would be good for you.

They're great. I've fallen off the wagon lately and haven't done much mashing though. The best thing to do with them to help your supporting grip strength (what you use to hold a bar) is to close a hard one and just hold it shut for time. Regular reps and negatives are also great prior to that. When you can do about 20 reps with a gripper, you're supposed to have the strength to move to the next level, FYI.

Make sure you warm-up your hands first.

Hopefully, you'll be able to mash the trainer pretty easily. I had to order a sport when I first got them because the trainer was a bit too hard.

[Ippo]

20 reps, I'll keep that in mind. Hopefully I'll be fine with the trainer. My forearms are small, though it's not the primary reason I bought the grippers. I want to bump up my deadlift from 245 (raw). I'll see if I break through my plateau.

[scorpiosnow]

I just keep them in my backpack and do them at work or whenever I get a chance. I'll do a few high-rep sets with the trainer and then do low rep sets or negatives with the #1, but I guess there's no real set program for me.

[1FastGTX]

Don't use CoC but I do plenty of grip work. Holds, wrist roller, etc.

Usually I do timed sets of the wrist roller, 30-60 seconds and as many "rolls" as I can. Rest for about 30-60 seconds, go again. 3 sets total usually.

On the holds I use various blocks for different grip work. Usually I just hold them as long as I can for a few sets each.

[Sybersnott]

I don't use the grippers to do gripwork, I use a grip machine (the WLW BeefBuilder grip machine) and if the weights are heavy enough... I just do some negatives on that.

I got ahold of Chad Woodall's HG350 gripper, this is the new gripper a.k.a. THE GRIP MONSTER that has come out from Heavy Grips, I was doing some closes on videotape of that.

[Omaha]

What is considered closed?

Till the handles touch or past parallel?

I can get out 20 on each but I can't get them to close (all but a centimeter) on the last 6-8 reps of the 20.

I am not using CoC but it is a copy brand of 150 lbs.



I don’t set a day to use them I pretty much just use them all day long during school and such. I mean I take a day or two off, but when I am watching TV etc at home I mess around with them. Only had them a few days so far, had to tape the handles they were tearing up my fingers and palms.

http://www.bodybuilding.com/store/hs/grip.html

[gravityhomer]

Originally Posted by chicanerous

Hopefully, you'll be able to mash the trainer pretty easily. I had to order a sport when I first got them because the trainer was a bit too hard.

Hey Chicanerous, so the sport is an easier version of the trainer?

like this:
http://www.amazon.com/gp/product/B00...ance&n=3375251

[chicanerous]

Originally Posted by gravityhomer

Hey Chicanerous, so the sport is an easier version of the trainer?

I ordered directly from Ironmind, but yes. The sequence is:

Sport
Trainer
#1
#2
#3
#4

The Sport is easier than the Trainer. I couldn't quite close the Trainer when I got it and the Sport is useful for warming up the hands. I'd advise getting S, T, and #1 if you have a weak grip like me.

[Sybersnott]

Originally Posted by Omaha

What is considered closed? Till the handles touch or past parallel?

Yes, the handles must touch completely for it to be considered closed.

I can get out 20 on each but I can't get them to close (all but a centimeter) on the last 6-8 reps of the 20.

So what? Just do the best you can. The only judge is YOU.

I am not using CoC but it is a copy brand of 150 lbs.

So you have the HG150 - you might wanna get the IM Trainer and the #1 just for a comparison.

I don’t set a day to use them I pretty much just use them all day long during school and such. I mean I take a day or two off, but when I am watching TV etc at home I mess around with them. Only had them a few days so far, had to tape the handles they were tearing up my fingers and palms.

Yeah, that knurling on the gripper handles is sharp and it hurts. It's more prevalant on the COC's and very sharp on the BB's. Anyhow, find a soft spongy sandblock - the kind you can get at Home Depot or maybe Wal-Mart and work the knurling off a bit. Be careful not to go crazy and wear it all off - just take the sharpness off a bit... there's nothing wrong with that.

[Ippo]

My deadlift was 245 raw and I had real trouble holding on after the second set so I used straps for the last one.

Been training with just the Trainer twice a week for the past 3 weeks. Once after back/bi and then after legs.

I do 3 sets till failure (10-15 reps) with 30 seconds in between. Then I do 3 sets of static holds for 15 seconds.

Results: not using straps anymore...deadlift upto 285lbs and I don't have to constantly worry about losing grip...forearms grew about 1/3in.

And best of all...I am actually cutting...

[Omaha]

Yeah, make sure you don't over do it...I did.


I burned out my left hand pretty bad (to the point where it hurt to make a fist) and my right didn't feel much better.

After a week or two without touching the grippers. I feel better and can resume but my grip sucks now. Defiantly went down in strength.

[Ippo]

What was your routine like? Glad you recovered.

[Nowhereman]

Originally Posted by Omaha

Yeah, make sure you don't over do it...I did.


I burned out my left hand pretty bad (to the point where it hurt to make a fist) and my right didn't feel much better.

After a week or two without touching the grippers. I feel better and can resume but my grip sucks now. Defiantly went down in strength.

Same here. Sybersnott recomended a routine with my grippers, but I haven't been able to start it because my left hand hurts. I was having a bit of fun when I got my grippers and I must have over done it. I'm just going to have to wait until it heals.

[Lorenzo]

Hmm, I never knew you could get harder ones...
Ive got a pair of grippers, I guess they are sport or trainer level, because its really easy for me and my grip isnt that strong I think..

Started using them again as my deadlift is getting hard on the grip now.. Im gonna look into buying some harder ones maybe.
I just use them troughout the day when I feel like.

Besides that I also do another exercise, not sure what its called, but I think its the same 1FastGTX is doing, Wrist roller, not sure tho..

Is that the exercise where you hold a handle in both hands with a rope in the middle that has a weight attached at the end and roll it up and down?

[Omaha]

Originally Posted by Ippo

What was your routine like? Glad you recovered.

Routine? Uhhhh....when ever I wasn't doing anything, I'd do a set of ten each hand.

It got up to the point I was doing 60+ reps a day to each hand, 3 days in a row.

I thought I was a gripper god. Busting out 20 rep sets on each hand like it was nothing on the HG 150Lb gripper.

Then my hand joints started clicking and popping with each rep. I thought something was wrong but still used them, then it started to hurt. And even then, being the dumbass I am I still messed around with them (no where near the same intensity though) and it got to the point my WOULDN’T close them. Then the next few days it hurt really bad when ever I made a fist.

I still feel it in my left hand faintly if I squeeze real hard, but that is getting better by the day.

My problem was I didn’t respect the hand muscles (that is where it hurt, not the forearm) as REAL muscles like the back or bicep etc.

Same here. Sybersnott recomended a routine with my grippers, but I haven't been able to start it because my left hand hurts. I was having a bit of fun when I got my grippers and I must have over done it. I'm just going to have to wait until it heals.

If it is anything like my problem, then it will take at least a solid week of no grip work at all (including day to day activity). And another week or so of being careful of what you pick up.

It didn't interrupt my workouts, but it could have if it was any worse.

[chicanerous]

Come on, Omaha, train smart!

[Omaha]

Well experience is the best teacher.