Grippers

COC #1 1x1
COC #2 3x1 (didn't close it with either hand)
COC #2.5 3x1 overcrush

I have gotten weaker, I used to be able to close the #2 with my right hand pretty easily. Oh well, I will work back up to it. I did get a stripe on my blue belt and I have been focusing on BJJ so that is nice.

Workout 122708

Squat 135 1x5
185 3x3

Weighted Chinup (in winter gloves) 25 3x1,2,3

C&P 32kg 3x1,2,3

Ab circuit

Update

I took a few days off and my elbows are feeling better. I had to re-evaluate my training program and goals because it wasn't working. High volume gripper work is not for me, I will be switching to some low volume work once or twice a week.

One arm pullup will be on the backburner for a while. It would be nice to achieve this eventually but I will not magically become a better athlete once I can do a OAC.

Grappling is my sport and everything else is just supplementary so I will be training more for GPP then specific feats of strength. That being said, grip training is a fun hobby so I would like to continue to pursue grip training goals.

Workout 121508

5 minutes TGU

Started off first 3 minutes with 32 kg but side was flaring up so switched to 16 kg for last 2 minutes.

Grippers

Grippers for the week...

5x1 COC #3 Negatives
5x1 COC #1 7 second Overcrush
1x7 Thumb Pinch

Workout 121108

Strained an oblique muscle trying to do a OAC the other day so had to work around that. My elbows have also been tender from all of the grippers but I am making very good progress on them. May have to put the OAC training on hold for a bit.

Hindu Pushups 10 on top of every minute for 10 min

Inward Pendulums 3x5 25lbs
Outward Pendulums 3x5 25lbs

Hack Squats
16kg x 5
32kg 3x2

Swings 32kg 5x5

Ab wheel leg curls 3x10

Hoping the clubbell stuff will help the elbows. Scott Sonnon says it is supposed to lengthen the tendons which would counteract all of the gripper work. Tried to do weighted pullups but my oblique was not having it. Swings were as hardstyle as possible.

Grippers for the week

Did same workout as yesterday, I will be doing this all week so I will not repost it each day

3x1 COC # 3 negatives
3x1 COC # 1 Overcrush
1x5 Thumb Pinch

Grippers

BJJ Open Mat

3x1 COC #3 negatives
3x1 COC #1 overcrush
5x1 Thumb pinch

Stack wood

Workout 120308

One Arm Comedowns 5x1L/R
One Arm Hangs 1 x 15 sec L/R
1 x 20 sec L/R
1 x 30 sec L/R
Frenchies 3x3

TGU 32 kg 5 minutes

Bear Hug Sandbag Squat 3x6 ~100lbs

Swings 16 kg 1x20L/20R/15L/15R/10L/10R/5L/5R

Ab circuit


Comedowns were much improved. Hangs are killer on the grip. TGU were pretty slow, I think I only did 3 on each side.

Need to make a new sandbag as an animal chewed a hole in the bottom of mine.