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Thread: More speed more strength

  1. #5126
    WBB Team Captain Coke's Avatar
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    Ridiculous with the new gripper PRs.

  2. #5127
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    The #3 is hard but youll get there no question!

    My normal BW is around 215-218......day of the wedding I was 206.5.


    Side raises-
    5 sets of 10

    Standing strict press-
    45 x 5
    65 x 5
    95 x 5
    115 x 5
    135 x 5
    135 x 5
    45 x 10

    Side raises heavy-
    4 sets of 6 very short rests

    Seated rows-
    5 sets of 8 short rests

    SLDL-
    135 x 6
    225 x 6
    Add 3" defecit
    275 x 6 x 3 sets

    Grippers at home 30 mins later

    #T x 15
    #1 x 3
    #1.5 filed (close to a 2) x 10
    #2 x 3 Left hand #2 x 24 PR
    #2.5 x 1 Left hand #1.5 x 48 PR
    #3 x 2 x 2 sets

    Right hand tired, big gains on the left
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5128
    THE 800 QUEST NickAus's Avatar
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    Also 5 sets of 15 shrugs.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #5129
    WBB Team Captain Coke's Avatar
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    Liking the training, and appreciate your transition as of late.

  5. #5130
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!!

    Standing strict press-
    45 x 8
    95 x 6
    115 x 6
    135 x 6
    135 x 6
    95 x 10 x 3 sets

    Shrugs-
    6 sets of 10

    Squat-
    135 x 1
    225 x 1
    275 x 1
    315 x 1
    Add loose briefs
    405 x 1
    455 x 1
    505 x 1
    545 x 1
    405 x 6

    Done, smashed....I went out on my new raft last night and it worked my upper body pretty hard.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5131
    THE 800 QUEST NickAus's Avatar
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    [IMG][/IMG]

    New 11' raft
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #5132
    WBB Team Captain Coke's Avatar
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    Good pic, the new raft is awesome...workout is tight.

  8. #5133
    THE 800 QUEST NickAus's Avatar
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    Cheers brother!!

    New PRs

    Right hand nothing

    Left hand #2.5 x 9, Inverted #2 x 6, #3 x 3mm off, 1.5 x 60!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5134
    THE 800 QUEST NickAus's Avatar
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    Grip day high volume

    Right hand Captains-
    #T x 2, #1 x 2, #1.5 x 2, #2 x 2, #2.5 x 1, #3 x 2, 3, 2, 2, miss, 2, 1, 1, 1.

    Left hand Captains-
    #T x 2, #1 x 2, #1.5 x 2, #2 x 2, #2.5 x 11 PR, #3 x 3mm off close hold 6 sec PR, #2.5 x 5, 5, 5, 5, 2, 3, 5, 5.

    Pinky and ring both hands-
    #T x 5, #1 x 2, 1.5 x 2

    Vulcan v2 both hands-
    Level 6 x 5, 7 x 5, 8 x 5, 9 x 5, 10 x 5

    Always enjoy these days, hands know about it.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #5135
    THE 800 QUEST NickAus's Avatar
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    3=114
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #5136
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Rafting looks good bro! Nice spot!

    As always nailing the training too, beast grip
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #5137
    WBB Team Captain Coke's Avatar
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    Your handshake could be bone grushing at will mate, how ridiculous, lol.

  13. #5138
    THE 800 QUEST NickAus's Avatar
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    Thanks so much boys i do appreciate it!!!

    Squats up to 550 in loose briefs...after lay off PR

    Shoulder press strict standing up to 155 x 8 same deal PR

    Lots of squats and press plus lats latley

    Shit ton of grip.

    Closed the 3 121 times now.

    Closed the Elite which us way harder the a 3 using a forced close big PR 5 different times no chalk

    Closed the 3 for 5 reps negative forced close big PR left hand

    My mate can now crush a can, done it 4 times!! Legend.

    The trick to yhe grippers makes s BIG difference.....youll need to PM until i feel like sharing its taking some injuries and blood to learn it but man it is the way to go.

    Excited but super busy, keep up the great work guys!!!!!
    Last edited by NickAus; 11-26-2012 at 03:55 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #5139
    THE 800 QUEST NickAus's Avatar
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    Just did 5 negatives left hand with the 3, 5 negatives 3.5 right hand massive PR!

    Pleased as you can probably tell lol.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5140
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Just did 5 negatives left hand with the 3, 5 negatives 3.5 right hand massive PR!

    Pleased as you can probably tell lol.
    Who wouldn't be well pleased, major props on your huge squats and shoulder pressing as well.

  16. #5141
    THE 800 QUEST NickAus's Avatar
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    Thanks bro!!!!!

    Grip two days worth

    Couple PRs not big though, hands are smashed but im pushing through.

    I have noticed the 3 has become harder for the right since i backed off on pinky/ ring work....start it up asap

    Got 2.5mm off the 3 with left hand for a PR

    Super busy still but everything is going well

    RSU
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5142
    THE 800 QUEST NickAus's Avatar
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    123 #3
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5143
    Senior Member tom183's Avatar
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    Got 2.5mm off the 3 with left hand for a PR
    How do you measure how close you get, man?

    Also, have you ever used one of these? http://cannonpowerworks.com/collecti.../silver-bullet

  19. #5144
    THE 800 QUEST NickAus's Avatar
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    I usually strain till the gripper wont move and hold that position 1-6 sec, I have a look and take a close guess

    I have made some blocks 10mm and 15mm but I never use them (like silver bullet)

    I like the timed holds a lot but since they are are strong point not a weakness i only do them every second week or so

    Best thing to build your gripper strength is building the pinky and ring fingers

    Let me know how you train them bro?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5145
    THE 800 QUEST NickAus's Avatar
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    Grip work

    CoC grippers-
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    Right hand #3 x 3, #3.5 x 1 negative, #3.5 x 1 negative.
    Left vulcan levels 6,7,8,9,10 x 5 reps

    Pinky and ring only-
    Plastic gripper (hard for a cheapo, about 2/3 of the strength of the trainer) x 30, 25, 15, 12, 12, 12, 12, 12 each hand

    CoC grippers-
    #T x 2
    #1 x 2
    #1.5 x 2
    Right
    #2 x 2
    #2.5 x 10
    Left
    #2 TNS x 1 PR
    #2.5 x 6

    Really learning here, pumped for the next 6 months training!

    Weak hands and your a girl.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #5146
    Senior Member tom183's Avatar
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    Let me know how you train them bro?
    The other nights grip session (post workout) was:

    Trainer

    Left hand x 10
    Right hand x 10

    Number 1

    Left hand x5
    Right hand x 5
    Left hand x 5
    Right hand x 5
    Left hand x 5
    Right hand x 5

    Trainer

    Left hand x 30
    Right hand x 30




    Very simple. If I had more grippers (specifically a 0.5 and a 1.5 and possibly a 2) I would incorporate them but without them I just do what I can. I sometimes add things like timed holds and very slow releases for the sake of variety.
    Last edited by tom183; 11-29-2012 at 03:42 PM.

  22. #5147
    THE 800 QUEST NickAus's Avatar
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    Cool!

    I would not buy a 0.5.......a 1.5 is a great idea as well as a 2.

    For some reason i find the 1.5 really handy.

    Working on the 2 will quickly make the 1.5 easy for you.

    Pinky and ring need to be strong to close the 2.5 and up but i think you can close the 3 with some time!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5148
    THE 800 QUEST NickAus's Avatar
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    Can you close the 1 using no assistance from opposite hand Tom?

    If so you need the 2.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5149
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Man you seem to really know how to train that grip man. Doing well. Will PM you details of out arrival next week
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #5150
    Senior Member tom183's Avatar
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    Can you close the 1 using no assistance from opposite hand Tom?

    If so you need the 2.
    Yes. Do you buy all of yours from canonpowerworks.com? I bought my trainer and number 1 from undergroundelite.com.au but they never seem to have stock of anything else. Is there anywhere else in Oz that stocks them that you know of?

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