More speed more strength

[NickAus]

Grip yeeha!

Captains of the CRUSH-
Fuck yeahhhhhhh
#T x 1
#1.5 x 3
Right
#3 x 4mm from close + hold negative 1mm off for 6 sec, Elite (same as #3.5) x 15mm from close PR, Elite x 15mm from close + negative hold 10mm off 5 sec VIDEO, #2.5 x 5 + 3 negatives, #3 x 7mm off close, #1.5 x 5 no set style.

Left
#2.5 x 2 + 4 negatives, #3 x 10mm off close, #3 x 11mm off, #2.5 x 4 negatives, #2.5 x 4 negatives, #1.5 x 5 no set style.

Vulcan both hands-
Level 3 x 3, 6 x 3, 8 x 3, 9 x 3, 10 x 3.

6lb axe hammer curl/leverage-
Right x 13 PR, Left x 10 PR happy here!


I think a huge part of closing the big grippers is wrist strength, I plan on building a real good set of wrists over the next few years.
Thumb strength too but mine are ahead of the rest of the hand/wrist so not a priority for me.
Really looking forward to working hard on this stuff and reporting my findings which may be helpful to my fellow lifters.

Video

Yeeha!

Awesome fun.

[Brian Hopper]

Love the grip videos!

[NickAus]

Thanks bro!!!!!

Thumb work on vulcan-
7 x 7 working up

7 sets of no set work on various grippers

Rest tomorrow.

[GazzyG]

All this grip training gets a big thumbs up from me!

[Brian C]

Hey bud. Catching up on logs. Been so busy havent had time lately. The grip work is insane. Really like it. Something i want to start incorporating. My second gym has ever COC gripper so im gonna start myself. I always like tour mantra "grip and traps!!". Lol

[Coke]

Killer stuff going on there.

[NickAus]

Thanks gazzy, BC and Coke!!!!! Always appreciate the words boys!

BC, sounds good they are fun and really harden the hands/fingers. They will not help pulls but will 100% help bench and most upperbody movements, now when I pick up dumbells for curls or hammers they just feel so much lighter even when actually curling the weight.
A good standard to make sure your not missing out on some strength for the powerlifts would be the #2 but keep in mind there is some technique involved.....it's not just pure strength the same as most strength tests.
Sure you have heard all this before but just in case bro.



Hands dog tired.

Captains-
T x 5
#1 x 1 x 3 sets
#1.5 x 2
#2.5 x 6 PR each rep jammed hard
Left hand #2.5 x 2

This PR means a lot to me becuase I was stuck at 5 for a while when fresh yet tonight my hands are in a bad state............7 coming up.

Buying some Gillingham high performance grippers tonight.

[HJP]

PR when hands are fried!! Nice!! Got to be happy with that Nick. Hands of steel bro

[NickAus]

Thanks bro, was real happy!

Just hit some rehab and got carried away...

#1 left hand x 40 PR

#1.5 right hand x 40 PR

New technique makes the close more solid, getting my thumb more involved.

BTW most of my reps are from close to where the the handles are parallel, I do full range to finish up most days. This is working and is what most of the strong guys do.

[tom183]

CoC 1.5 x 40! Damn strong, man.

[NickAus]

Thanks bro!! Not full range mind you. I just ordered an elite beef builders extended handle and a GHP gripper (they are nice).


Gym.

Hammer rows-
6 sets up to 2 heavy 6s.

Pulldowns-
3 sets of 15 fast down, slow back up.

Plate curls yeah boy-
10lb plate x 10
25lb plate x 5
35lb plate x 4 PR each hand, left a little sloppy
35lb palte x 4 same deal

Reverse plate curls pinching 3x5lb plates-
3 sets of 12

Hammer curls toward chest (hands kept close to torso)-
40s x 6
50s x 6
60s x 8
70s x 5

Barbell wrist curls-
95 x 6
115 x 6
125 x 6
135 x 6
140 x 6
45 x 40
45 x 20
45 x 15

Plate wrist curls-
Left only 2 sets of 10

Peacock pulldowns-
50lb x 70 reps


This was great fun, plate curls are improving.......goal is to plate curl a 45.

[GazzyG]

Really hammering the forearms, mate! You noticing them getting bigger with all this work?

[NickAus]

Yeah I little, I have only been doing wrist curls etc a short time but yeah there has been some growth I guess.

[NickAus]

Grip........tooth and nail.

CoC grippers-
#T x 5
#1 x 2
#1.5 x 5
Right #2.5 x 7 PR, #3 x 4mm off (hold there 12 sec) I cant close it but can hold it pretty close no probs

Left #2.5 x 2 and 10 sec hold, #2.5 x 1 nearly 2

Vulcan V2-
Level 4 x 10, 6 x 5, 10 x 7 PR right hand VIDEO, 10 x 5 PR left hand very happy.

CoC-
#1.5 x 60 small reps PR VIDEO right, #1 x 61 small reps PR left hand.

Vulcan-
Level 6 x 15 each hand

CoC-
No set (opposite hand behind back) #T x 3, #1 x 3, #1.5 x 5.


Happy with today.

[NickAus]

Video

Vulcan level 10, 7 reps (PR by 2).

Video

CoC # 1.5 x 60 small reps......the idea is make each rep click which builds the hard part at the end where the tension is hardest.

[Coke]

Beastly in both vids, the close up shot in the latter one is over the top.

[Brian Hopper]

Cool videos!

[HJP]

Like the vids man!!

[NickAus]

Thanks heaps boys!!!!!

Plate curls-
25 x 10
35 x 5 not strict enough
25 x 10

Barbell wrist curls-
95 x 4
135 x 4
155 x 4
135 x 5
135 x 5

DB wrist curls-
50s x 8 x 4 sets

Reverse curls-
45 x 10
95 x 5
115 x 5
135 x 5 PR i guess
95 x 12

Pinch 2 10lb plate reverse curls
Left only x 15

DB wrist curls-
30 x 20

Behind back wrist curls-
95 x 20

[tom183]

Crazy amount of work for the arms and forearms there.

[NickAus]

Thanks Tom!!!!!



Gripper mania.

CoC-
T x 5
#1 x 5
#1.5 x 3
#2.5 x 7 shit reps right hand, 2 + 5 negatives left hand

Chose a diferent plan of attack, getting stale just going after the 3.

#1.5...........30 mins to get as many reps as possible......good range of motion.....mostly made up of 5-6 reppers
LEFT HAND = 121 reps
RIGHT HAND = 171 reps

[Buccos1]

You're turning into a monster with the grippers! Just a matter of time until the #3 falls!

[HJP]

Close that #3 bro!!

[Coke]

Will be having the popeye the sailor man look at this rate, lol.

[NickAus]

Thanks for the support!!!!! I will close the 3 and then work the 3.5, i need more work to get the 3 but it will happen.


CoC-
T x 3
1 x 3 x 2
1.5 x 3
2.5 x 2
Elite (same as 3.5 x 14mm from close) PR.

15 mins to close the 1.5.....hands bleeding
LEFT = 81
RIGHT = 102

Left hand is pretty bashed in lol

GYM

Squat-
135
225
275
315
365
405
Add loose as hell briefs
445
505 x 2

Heavy abs-
8 sets