Thursday and Friday 11th June 2014

Thursday
Grip with Carl

Friday 
at gym at 7.40am - earliest yet

P/Squat
to 300-kilos x 6 reps

L/Press
stretches only - time issue

L/Curls
stack x 2 x 12 reps - time issue

all s/s with

Adj T/B
to doubles left and triples right

Tuesday 13th and Thursday 14th May 2014

Tuesday
Grip workout

Wednesday
In the gym at 8 am - I've trained late and I've trained xmas day but 8am was a first and BOY am I feeling it now lol. I kept it short n sweet as time was of the essense.

CG Bench
to 130-kilos x 3, 4 and 4 reps. No time for a drop set

Lat Pulldowns (D bar)
to stack x 8 reps, plus 1p x 8 reps, plus 2p x 8 reps

Bodypower tickets booked. Long ass day but fun!

Friday 27th July 2012. Day 2

Friday
As I officially started training yesterday, even with the limited equipment I have access to, for Britain's Most Powerful Hands 2012 that dictated that I do holds for time (using a Vulcan at 5/5 (eqv to a CoC 3) and an HG300 held in the jaws as it were. Times noted in my log but not online for the benefit of my competitors. Other event numbers will fall out of the log as e get closer to the comp.

V/gripper
B/H: Usual warm ups
L/H: to 6/5 x 1 rep then down to 5/5 x 3 holds with HG300 -  a little better than last time
R/H: to 7/6 x 1 rep then down to 5/5 x 3 holds - as L/H

Monday 23rd July 2012

Monday
Trained, after warm ups, in the garden. I'm still red armed from yesterdays sun but it's to be made the most of.
V/Gripper
L/H: 5/6 x VN, VN, VN, 1, 1, 1, VVN, VVN 1 reps
R/H: 6/7 x VVN, VVN, 1, 1, 1 reps, 7/6 x 1, 1, 1  and TnG reps

NB: D/dip reps

Tuesday 17th July 2012

Tuesday
Slightly off focus session

V/Gripper
B/H: usual warm ups etc
L/H: to 6/6 x N, VVN, VVN, VN
R/H: to 7/6 x VN, TnG, VVN

Sunday 15th July 2012

Sunday 
V/Gripper
B/H: usual warm ups. The right, as per, feeling like it needs more.
L/H: 5/6 x 1 rep, 6/5 x 1, VN, VVN, TnG, 6/6 x VVN, VN
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/6 x N, VVN, 1, VN, VN

Tuesday 10th July 2012 - gripper and house

Tuesday
V/Gripper
Usual warm ups
L/H: 5/6 x 2 x 1 reps, 6/5 x 2 x 1 reps, 6/6 x F and VVN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/6 x 2 x 1 reps

I am, as I was yesterday, twiddling my thumbs while I wait for the solicitors to get a f'kin move on regarding the house move. I have a show to do in Cardiff and I also need to have disposed of some of the proceeds (most of it) from the previous house sale. But apparently the current hold up (sending off for the usual searches) was delayed by the inability to work out what part of the property I'm buying. Err not only did I have the right docs but both sides legal bods didn't nor were they capable of reading the words 'social club' on the right docs.

I could carry on. It needs to be done and soon!!

Sunday 8th July 2012 - gripper work

Sunday

V/Gripper

to:
L/H: 6/5 x 7 x 1 (+ 1 VVN) reps
R/H: 6/7 x 7 x 1 (+ 1 fail) reps

Wednesday 4th July 2012 - gripper work and pains in the ass!

Wednesday
In a right mood due to twiddling my thumbs.
A delivery has been sent to an address I haven't been at for 7 months - nowt to do with me
My solicitor is making hard work of the move. Crack on!!
Finally, after 5 days faffing around, my brothers meter has been sorted.

V/Gripper
to:-
L/H: 6/5 x 6 x 1 reps
R/H: 6/7 x 7 x 1 reps

Monday 2nd July 2012

Monday

Another day and the meter work at my brothers has still not been done. Nor have I had ANY news from my solicitor. Get on with it yer bums!!
 

V/gripper work

ably assisted by eating a lump or three of walnut cake during - yum! A good session
To:
L/H: 5/6 x 1 reps, 6/5 x 5 x 1 reps.
R/H: 6/6 x 1 rep, 6/7 x 6 x 1 reps

Thursday 28th June 2012 gripper workout

Thursday
Nice hot day - phew. Did gripper work in garden @ lunchtime
V/Gripper (gold spring)
L/H: to 6/5 (L17) x 1, 1, 1, VVN, VVN, 1 reps
R/H: to 6/7 (L19) x 1, TnG, TnG, 1, VVN, 1 reps

Tuesday 26th June 2012 gripper work

Tuesday
The protein scandal has gone live and although the number of comments isn't red hot those reading and viewing does seem high.

V/gripper
B/H: usual
L/H: 5/6 x 1 rep, 6/5 x TnG, VVN, VVN, VVN
R/H: 5/6 x 1 rep, 6/6 x 1 rep, 6/7 x TnG, VVN, VVN, VVN

Friday 15th June 2012 workout

Friday
Getting closer slowly but surely to my old strength levels.
V/Gripper
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 5/6 x 3 x 1 reps, 6/5 x 1, TnG, 1 rep, 6/6 x VVN, VVN
R/H: 5/6 x 1 rep, 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x F, 7/6 x TnG

Monday 11th June 2012 gripper work

Monday
V/Gripper
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps
R/H: 5/6 x 1 rep, 6/6 x 3 x 1 rep, 6/7 x 1, VVN, TnG

The last but one top set (ie: the max effort one) was relatively easy and all sets bar the max effort stuff was done sitting on the floor. This makes a difference - try it.

Hand size in grip - is it such an issue?

Every so often on grip forums the issue of hand size comes up. Now one way round it, suggested by IFBB and Iron Game Historian Joe Roark (a fan of hand strength and its history) was his 'fair bar' idea. He suggested that, if only for a few events, we have the option of differing size bars and handles which would suit the broad spectrum of hand sizes.

So not so different from arguments on pretty much every sporting forum and discussion that's ever taken place. From expensive football boots and running shoes to the weight and material make up of a baseball bat fans of the sport in question have and always will debate such things. 

But... in the case of hand size you're not able to trade up or down. You are, as the saying goes, dealing with the hand god gave you. 

From the hand length chart I'm using here (for a PC mouse size company - yes it exists) I fall into the the top end of the large scale, which I knew. Here's the thing - I just get on with it.

Genetics, oft discussed on bodybuilding sites, are what they are. The last time I was ripped was probably when I was 18. Yet I trained as a bodybuilder, at least in my mind, from age 15 through to what... 25... maybe 30. It's only in the last 10+ years that I've focused on strength and specifically hand strength.

A balanced argument for the hand size debate suggests, as I have, that having a big hand is, for sure, great for some lifts. I am best suited for thick bar events because of my hand length and also it's width. Throw in my decently long and broad looking thumb and it'll be all 'well no wonder Mobster can pull X, Y and Z'. I'd argue I am as limited by my comparatively weak lower back (compared to my hand strength). I could, as others have, also argue that not every grip event (esp those in a properly and fairly set up competition) suits a big hand. 

In other words deal with what god gave you and just work your hardest. Make the most of what you have and save the energy put into bemoaning your lot in life by making 'haters' eat their words. 

Thursday 7th June 2012 workout

Latest version of the Vulcan Gripper including 'wasp' spring.

Thursday
First time back on gripper work since the weekend. That time and the forearm curls yesterday meant the first few sets felt harder than usual even so, all things considered, it was an ok workout.

V/Gripper
B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 3 x 1 reps, 6/5 x 1, TnG, VN
R/H: 5/6 x 1 rep, 6/5 x 1 rep, 6/6 x 3 x 1 rep (1st was poorly set), 6/7 x TnG, TnG, N

Most of the work, bar the last right hand effort, was done sitting on the floor.

Pinch work = I like

One of the things I'm looking forward to train when I get the bulk of my kit out of storage in Gloucester into the new 'gaff' (slang for place where you live) in Wales is the Euro pinch. I like it and not only (but mostly) because I was good at it.

My all time best on the Euro set up (see image below) is a 117.5-kilo effort (matched minutes later by WSM competitior and current Britain's Strongest Man Laurence Shahlaei). As far as I know this is still No 2 on the worlds records list. 

It takes around 100-kilos to get you into the top 10 or so and even with a 100+ competitors taking part in the last World's Strongest Hands event I think only 3 or 4 did over 100kg.

Humidity and surface texture play a huge part in how good you'll grip will be on any given day but that's true for ALL the athletes competing and lifting.

The part in bold below includes text from a half-finished bit I did for another site:

I love to pinch!! Not the kind involving girls asses... ok that too but not in that way. Nah, when I say pinch I mean one hand pinch and two hand pinching (esp) of the kind I might just get a world record in one day.


Image of two differing widths box pinches and a thin plate pinch.


In simple terms it's literally a folding of the hand, fingers and thumbs flat, and with nothing other than a flat pressure through the same. There are wide versions including Blob pinches

Grip equipment varies but includes:

• 2 hand pinch on the Euro set (as per David and Mikeal's creation)

• Weight plate pinching - one and two hand (smooth sides outwards)

• Thin plate pinching

• 2 x 45lbs / 2 x 20-kilo plate pinch

• Super thin pinch - needles (usually a knitting needle thickness)

• 4, 5 and 6 ‘dimes’ (10lb or 5-kilo plates) - image 3 plates

• 'Penny Pinch' (specialized equipment based on an old Victorian Penny welded to a small plate with a clip fastened to a loading pin. Great fun at expos. Indeed I’ve been asked if I brought mine to the last 2 events I’ve done as customers wanted another go.
  

What equipment should I buy if I am 'not a grip guy'

Another reprint: 

Ok, although the precise reply completely depends on your chosen sport, the actual weakness you wish to strengthen and so on the following might be of some use.

Grippers

These train crushing grip. Adapting how you use them can help mimic some holds used in sports and if nothing else you'll have a hell of a handshake.

Wrist roller

A very simple device which can be used to help law enforcement officers (Correctional, Police, doormen and so on) and those involved in hand to hand fighting (wrestlers, MMA, etc) in controlling subjects. Because the two inch thick models are on a par with a thicker wrist working hard on this will help give you greater control when you've got someone pinned and am looking for a 'lock'. Adding a little padding (say using the tape used on some handles) will give the 'give' that flesh over bone has and this make it even closer to what you do.

It's also a very simple item and easy to make (although you'll love the heavier knurled versions if you take it seriously) which can be truly brutal when worked hard. Bone deep muscle burns, hands sore... you'll know you've worked the grip AND the forearm.

Thick bars

Like the wrist roller a good way to mimic real world work. From forearm curls (much harder than a standard bar), to press work (sits better in the hands) to picking it up (deadlifts etc) all are made hard when you use a thick bar but again those working with prisoners and the like will find handling a fighting limb much easier.

Small block pinching

One for the climbers. Think about some of the climbing walls you've seen and the holds they have to grip onto. Now in the case of the free climbers (no rope) you MUST hold on and you MUST have a grip. But if it goes down you come.... ouch. So you can find the guys doing low altitude (6-8 feet from the floor) hangs on beams and so on. Quite often done for time. Providing the block, pin, etc isn't dropped on your toes it's a far safer way to work that grip required.  

Thick bars and handles

Another oldie (short n sweet. I've written longer versions for another as yet unfinished e-book):

Oh man you're gonna love these... or maybe you'll curse all the way through each and every brutal set but you'll love the stimulus, growth and deep bastard burn you'll get. What am I on about... thick bars and handles!!

Robert B makes a series of cable attachment style handles including v-bars, low row cable handles and more. Just recently I took a stock item or two out of the warehouse and clipped them onto the lat pulldown machine. With 'willing' victims, Harry Shahlaei (brother  of WSM competitor Laurence) and his buddy Tom finishing their tricep workout I suggested that they 'give these a try'.

For some reason, ha ha, they didn't thank me. Perhaps, starting with the thick V-Bar attachment (see it on this site), it was because gripping harder than usual means that the triceps contracted harder than usual. Hence, in just one set (of three) they got double the intensity. I then gave them the thick pulley handle to try and with them turning into the machine (an old trick) and hanging on for grim death... or better tricep growth... which ever came first... they did one set of sweeping down and back single arm tricep pushdowns.

Harry and I have a little 'who's got the biggest guns?' rivalry going. At 280lbs, 6'3  and a much longer time training with a pump I've had 20-inches. Harry is a little shorter and a whole lot younger but he had his right arm, pumped and flexed to a tad under 19-inches on Thursday last. His biggest yet! Did the thick handles help? What do you think? 

You don't need to be grip specialists (Tom and Harry aren't, although they'll pinch now and again) to use thick bars in your training. Give them a try... then stand back and watch out!!

Gripper certification schemes

Another repost of an old article of mine:

Fortunately for the grip freaks among you most gripper company owners, even if for marketing purposes as much as anything, have gripper 'certs' (certifcates or awards) for closing their hardest models.

Here's a few quick examples:

Ironmind - Captains of Crush. While the rules have changed over the years it's now currently using the CCS (credit card set) and you are awarded a certificate and your named placed on their honor role / cert list if you close, under their rules, any of the following - a CoC 3, 3.5 or a 4.

Heavy Grips

They call you a grip master if you shut their HG350 model but used to have award schemes for their large HG400 and 500 models (indeed using a CCS they used to award $500 for the HG500). I'm not sure if the scheme is still running but as yet I do not think anyone claimed the $500

RB

I think one of the RB distributors has a TNS (table no set) award scheme for the RB 300's and above. TNS'ting is the hardest of all of the schemes.

Mashmonster

A scheme created by the Gripboard in which they have Warren Tetting carefully construct according to some quite anal specs (thus hopefully keeping the small variations at bay) their MM grippers. An MM0 requires you to shut your own CoC 3 and an MM1 is the same as a harder CoC 3. They then go up to MM5/6 which is a a little below and a little above a 4 and finally they have the MM7. Currently I'm at the MM5 level and am awaiting my turn on the MM6. I have a (on long term loan from Neil 'Twig' Belcher) a MM7D (d = dud as it's nearer to the MM6) which I can close on a good day.  

If you know of any more let me know (esp if I can win some money ha ha).