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Thread: More speed more strength

  1. #5426
    THE 800 QUEST NickAus's Avatar
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    Thanks Gazzy, trust me the grip work is addictive......you will notice having stronger hands whenever you touch anything either in the gym or out.


    High volume training on the grippers.

    The idea here is to pick a gripper that is hard for you but below your max.

    Right hand C.o.C #2.5 for 40 singles

    Left hand C.o.C # 2 for 40 singles

    After 30 sets my hands started to rip raw and my index fingers had developed thick ridges on the sides lol.

    Really good test mentally, I know the great Joe Kinney did VERY high volume on grippers twice a week only leading up to his smashing of the #4.

    For the next 2 months I'm hitting singles for nearly all sets.

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

    Captains of Crush #3

    Building Mighty Mitts...

  2. #5427
    Senior Member Buccos1's Avatar
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    Quote Originally Posted by NickAus View Post

    Right hand C.o.C #2.5 for 40 singles

    Left hand C.o.C # 2 for 40 singles
    Awesome!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


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  3. #5428
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    trust me the grip work is addictive
    That is quite obvious, lol...you are totally engrossed and have been for some time mate.

  4. #5429
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I just want to see you crush a spinach tin one of these days.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #5430
    THE 800 QUEST NickAus's Avatar
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    Thanks Buccos, Traps and Rob!!!!!

    I know my training is not very interesting to most lifters who don't train grip but please bear with me, once my hip is sorted Ill be hitting the pulls and squats big time.


    Bodybuilding type work.

    Standing wide grip military press-
    45 x 15
    95 x 10
    135 x 6 x 4
    155 x 6
    95 x 12

    Full squat with pause in the hole to stretch hip (painful on first sets)-
    135 x 15 x 4

    Leg extensions-
    85 x 15
    115 x 15
    130 x 12
    145 x 12
    160 x 12
    175 x 12
    190 x 15

    Lots more stretching squats with medicine ball.

    Hip is improving very slowly.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5431
    fat submariner
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    looking forward to seeing what you do when you're fully fit bro!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #5432
    Moderator Brian Hopper's Avatar
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    Have you thought about wearing a pair of briefs to protect your hips?
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  8. #5433
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!! Tank, good idea it should help once the hip is back up to 70-80%. Thanks bro!


    Gripper work.

    Captains #3 x 10 singles right hand
    #2.5 x 10 singles left hand

    #2.5 x 20 singles right
    #2 x 20 singles left

    Vulcan pinch grip level 10 x 15

    Awesome day!!

    Right hand is ripped up and may take a while to heal, still happy with today.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5434
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Do you perform your gripper work at home or at work? I think my co-workers would think I'm absolutely mental if I just started doing grip work on break. Ha.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #5435
    Senior Member tom183's Avatar
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    Strong grip work, man.

  11. #5436
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Right hand is ripped up and may take a while to heal
    Wow dude, over the top with that shit...good luck with the hip ordeal too.

  12. #5437
    THE 800 QUEST NickAus's Avatar
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    Thanks very much guys I do appreciate the comments a lot!!

    Rob, I do my grip work at home 90% of the time. About 3 times a month I take the Trainer and #1 into work and train pinky/ring fingers.
    Just FYI no one at my work (office) can even close the #1 which shows where the average man sits these days lol.



    Standing strict military press-
    45 x 10
    45 x 10
    95 x 6
    115 x 6
    135 x 5
    155 x 5
    185 x 5

    Push press beltless-
    185 x 3
    205 x 3
    225 x 3

    Ultra wide military press-
    95 x 10 x 3

    Side raises-
    15s x 15 x 3

    Squat ass to ground (sit in the hole for 3 sec each and every rep)-
    45 x 15
    45 x 15
    135 x 10
    185 x 10
    225 x 10

    Leg extensions-
    85 x 15
    115 x 12
    145 x 10
    160 x 10
    175 x 10
    190 x 10
    205 x 20

    15 mins stretching.

    Making progress with the hip.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #5438
    fat submariner
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    strong pressing Nick. never tried holding the squat at the bottom... obviously it sounds hard but what effect does it have?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #5439
    Senior Member tom183's Avatar
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    Good to hear the hip is coming along, man.

    I've got a whole new respect for the grip work you do after trying a CoC #3. I could barely move it, lol.

  15. #5440
    THE 800 QUEST NickAus's Avatar
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    Thanks Mac, I just do it to stretch my hips out but it sure makes it hard...225 felt heavy.

    Thanks Tom, yeah most guys who go to the gym will have zero chance at moving the #3 much. The 3.5 is a beast, signifigantly harder the the 3. The 3.5 is my goal and tge day I close it I will be celebrating.
    I think people think of grippers as fairly easy, please guys try a 2.5 or a 3 and see.

    Looking forward to my training tomorrow.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #5441
    fat submariner
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    Quote Originally Posted by NickAus View Post
    I just do it to stretch my hips out but it sure makes it hard...225 felt heavy.
    I bet! I'll give it a try Nick, cheers.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #5442
    THE 800 QUEST NickAus's Avatar
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    No worries bro!!


    Grip time.

    #2.5 x 13 singles Left hand
    #2 x 17 singles Left hand

    Credit card close #2 x 30 singles Right hand

    Also closed the #2.5 100% full range Right hand PR

    This was the hardest longest gripper workout I have ever done, hands were swollen and fingers kinds looked bent by the end.

    Really loved this day.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5443
    fat submariner
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    Quote Originally Posted by NickAus View Post
    This was the hardest longest gripper workout I have ever done
    Quote Originally Posted by NickAus View Post
    hands were swollen and fingers kinds looked bent by the end.
    Quote Originally Posted by NickAus View Post
    Really loved this day.

    hahaha... awesome!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #5444
    THE 800 QUEST NickAus's Avatar
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    Thanks Mac!!


    SLDL-
    135 x 5
    135 x 5
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    405 x 3

    Swiss ball abs-
    5 sets

    Kettlebell hammers (bell tries to bend your wrist)-
    24s x 25.........felt strong here

    Vulcan pinch grip-
    Level 1 x 10
    Level 7 x 1
    Level 10 x 1
    Level 13 x 1
    Level 16 x 1
    Level 19 x 1
    Level 21 x 1 (1 less than PR)
    Level 16 x 11 PR!

    Fatgripz DB curls-
    15s x 30 x 4 sets
    Last edited by NickAus; 05-18-2013 at 07:42 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5445
    Senior Member GazzyG's Avatar
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    Beastly work in here, as always. Tempted to get myself a #1 Gripper and make a start on it, lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  21. #5446
    THE 800 QUEST NickAus's Avatar
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    Thanks Gazzy!!

    I would get the Trainer and #1 as a good start, the trainer is about 2-3 times harder than the sporting store style grippers.

    VERY handy to have grippers, when away on holiday you can keep the CNS strong IMO.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5447
    THE 800 QUEST NickAus's Avatar
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    Wrist work.

    Wont list it out but I hit a nice PR on plank levering.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5448
    WBB Team Captain Coke's Avatar
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    Nice job throughout man!

  24. #5449
    fat submariner
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    strong ass SLDLs there Nick (pardon the pun)!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #5450
    JERSEY IRON Brian C's Avatar
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    Im a straight pussy. I had trouble with a CoC 1.5! Awesome grip work Nick.
    JERSEY IRON POWERLIFTING
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    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
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