What training are you doing/have you done today? (Vol.3)
Discussion
First proper session back after basically a week off due to a cold
And it was actually ok.
1500m row 6.38
Assisted triceps dips: 3x10 @-68kg
No barbell available so flat dumbbell press: 12 @20kg dumbbells, 10 @22.5kg dumbbells, 8 @25kg dumbbells, 8 @27.5kg dumbbells
Assisted pull ups: 2x10 + 8 @-77kg
Lie flat pullovers: 3x10 @30kg dumbbell
Standing preacher bar curls: 10 @37kg, 2x12 @32kg
Incline sit ups: 2x15 + 12
15 minutes exercise bike
And it was actually ok.
1500m row 6.38
Assisted triceps dips: 3x10 @-68kg
No barbell available so flat dumbbell press: 12 @20kg dumbbells, 10 @22.5kg dumbbells, 8 @25kg dumbbells, 8 @27.5kg dumbbells
Assisted pull ups: 2x10 + 8 @-77kg
Lie flat pullovers: 3x10 @30kg dumbbell
Standing preacher bar curls: 10 @37kg, 2x12 @32kg
Incline sit ups: 2x15 + 12
15 minutes exercise bike
First leg session since damaging knee. 30 minute workout, RDL, snatch RDL, squat machine. Low weight, low reps, still sore but no niggles. Zero energy after a 330 calorie day yesterday due to stomach upset imposed 'fast'. Back on diet proper today although I'm awaiting a delivery of protein so might have to skip a shake or two to get me through the day.
Yesterday evening; 1st day back at a proper gym (Next Level, Preston); and I have to say, what an amazing gym and superbly equipped!
Trained back, biceps and a bit of grip - felt great after it (a bit pained but that's usual) and this morning I can tell
In for acupuncture this morning to see if that can aid with some pain management, so no training today. Will head back there tomorrow
Trained back, biceps and a bit of grip - felt great after it (a bit pained but that's usual) and this morning I can tell
In for acupuncture this morning to see if that can aid with some pain management, so no training today. Will head back there tomorrow
MaxFromage said:
horsemeatscandal said:
Uh oh...
There's sooo much stuff out there for training grip but a lot of it is specialist and/or expensive. I think for that particular type of grip strength, hangs are good, you could do them weighted. I think sets of e.g. 30 secs is better than one max. hang. Deadlifts don't last 3 minutes. You could get some fat grips which are cheap and can be incorporated into normal exercises such as curls. Heavy farmers walks/carries. Behind the back barbell holds are good (behind the back so you don't cheat and rest the bar on your thighs). You could get some grippers (the squeezy things), they're cheap. Some grip balls for an alternative hang/pull-up. Towel curls. After that you're into expensive and specialist stuff like Saxon bars and rolling handles etc.
Hmm, what else? Plate pinches but that's a slightly different type of grip although there's obviously crossover. Constant tension deadlifts?
I've actually considered taking up bouldering so help with my grip. EDIT: the reason I say this last bit is because quite often you'll see a strongman gym running a grip comp and the podium is full of outdoorsy, racing snake-types who obviously do climbing and smoke all the big guys. Normally looks like they've pulled three randoms out of Tebay services.
There's sooo much stuff out there for training grip but a lot of it is specialist and/or expensive. I think for that particular type of grip strength, hangs are good, you could do them weighted. I think sets of e.g. 30 secs is better than one max. hang. Deadlifts don't last 3 minutes. You could get some fat grips which are cheap and can be incorporated into normal exercises such as curls. Heavy farmers walks/carries. Behind the back barbell holds are good (behind the back so you don't cheat and rest the bar on your thighs). You could get some grippers (the squeezy things), they're cheap. Some grip balls for an alternative hang/pull-up. Towel curls. After that you're into expensive and specialist stuff like Saxon bars and rolling handles etc.
Hmm, what else? Plate pinches but that's a slightly different type of grip although there's obviously crossover. Constant tension deadlifts?
I've actually considered taking up bouldering so help with my grip. EDIT: the reason I say this last bit is because quite often you'll see a strongman gym running a grip comp and the podium is full of outdoorsy, racing snake-types who obviously do climbing and smoke all the big guys. Normally looks like they've pulled three randoms out of Tebay services.
Edited by horsemeatscandal on Sunday 25th January 18:49
danb79 said:
Hangs with fingers only; then full grip. Use added weights to train it too
Lat pull downs, low pulley rows using finger-grip only. Leave the thumbs on the shelf
Plate pinches (ie x2 10kg plates, smooth sides out) and pick them up single handed; if that's a struggle, use x2 15s and use both hands
Standing forearm curls (stand with a bar in your hands; let your fingers extend more or less fully, slowly, and let the bar roll down to your finger tips, and then roll the bar back up with your fingers until your hands are closed); do this on an oly bar ideally and add weight as you go
Captains of Crush work really well; start with the Trainer and 0.5 and go from there: CoC Trainer - https://www.amazon.co.uk/IronMind-Captains-Crush-g...
Dumbbell pick ups by the globe / end (ie pinch grip one end of the dumbbell and pick it up and either hold it, or do reps); the imbalance works your grip well; pinch grip as well as full grip
Deadlifts themselves work grip too; learn to deadlift with just 2 fingers grip only (obviously weight will be lighter); add weight until it's too heavy; then move to 3 fingers and upwards from there
And also learn to hook grip; it's uncomfortable at first on the thumbs; but once you've got it drilled in, it's the strongest grip going
Thanks both, that's a great help.Lat pull downs, low pulley rows using finger-grip only. Leave the thumbs on the shelf
Plate pinches (ie x2 10kg plates, smooth sides out) and pick them up single handed; if that's a struggle, use x2 15s and use both hands
Standing forearm curls (stand with a bar in your hands; let your fingers extend more or less fully, slowly, and let the bar roll down to your finger tips, and then roll the bar back up with your fingers until your hands are closed); do this on an oly bar ideally and add weight as you go
Captains of Crush work really well; start with the Trainer and 0.5 and go from there: CoC Trainer - https://www.amazon.co.uk/IronMind-Captains-Crush-g...
Dumbbell pick ups by the globe / end (ie pinch grip one end of the dumbbell and pick it up and either hold it, or do reps); the imbalance works your grip well; pinch grip as well as full grip
Deadlifts themselves work grip too; learn to deadlift with just 2 fingers grip only (obviously weight will be lighter); add weight until it's too heavy; then move to 3 fingers and upwards from there
And also learn to hook grip; it's uncomfortable at first on the thumbs; but once you've got it drilled in, it's the strongest grip going
Thinking about it, I have always been disappointed with my fingertip grip. Forearm strength to a degree too. Whereas add the thumb in and I'm flying.
So to the above, I would add: separate your deadlifts from specific grip strength training.
Grip training on deads is all about the grip; not the deadlift itself...
Weight will always be lighter, because it's training GRIP and NOT deadlifts...
Deadlifts aren't always about the weight; it's about utilising the lift in other variations as well and forcing the body to become stronger in more than one area...
Then again; the feck do I know...
Weight will always be lighter, because it's training GRIP and NOT deadlifts...
Deadlifts aren't always about the weight; it's about utilising the lift in other variations as well and forcing the body to become stronger in more than one area...
Then again; the feck do I know...
Gloves only if you wanna keep them priddy little hands soft and smooth.
Try doing finger tip pull ups if you’re gym has the board with holes in or just use index and middle finger on a conventional pull ups bar, I also do plate flipping, start out with a 10kg plate and see how you do.
Yesterday, 3 sets of squats 80kg for 20 reps, 5 sets of leg extensions with near full stack.
Then a very frustrating Zwift session, Stage 4, turned myself inside out to get into an early break, succeeded only for my connection to f
k up so all the other riders disappeared from the screen never to come back, 30km time trial followed, very annoying.
Today, 120 pull ups done in 10 minutes, not so long ago I could only manage 100 in that time, progress.
Back on Zwift with a working internet, same race very motivated, 46kph avg for the first half an hour, finished 12th from a lead group of 20 put of 700 starters took the orange course jersey as well, then added another 20km of effort to make 50km for today
Try doing finger tip pull ups if you’re gym has the board with holes in or just use index and middle finger on a conventional pull ups bar, I also do plate flipping, start out with a 10kg plate and see how you do.
Yesterday, 3 sets of squats 80kg for 20 reps, 5 sets of leg extensions with near full stack.
Then a very frustrating Zwift session, Stage 4, turned myself inside out to get into an early break, succeeded only for my connection to f
k up so all the other riders disappeared from the screen never to come back, 30km time trial followed, very annoying.Today, 120 pull ups done in 10 minutes, not so long ago I could only manage 100 in that time, progress.
Back on Zwift with a working internet, same race very motivated, 46kph avg for the first half an hour, finished 12th from a lead group of 20 put of 700 starters took the orange course jersey as well, then added another 20km of effort to make 50km for today
danb79 said:
Grip training on deads is all about the grip; not the deadlift itself...
Weight will always be lighter, because it's training GRIP and NOT deadlifts...
Deadlifts aren't always about the weight; it's about utilising the lift in other variations as well and forcing the body to become stronger in more than one area...
Then again; the feck do I know...
We're never going to agree on this.Weight will always be lighter, because it's training GRIP and NOT deadlifts...
Deadlifts aren't always about the weight; it's about utilising the lift in other variations as well and forcing the body to become stronger in more than one area...
Then again; the feck do I know...
Just popping by to say hello!
Been a long long time away from here, not on purpose.
Stopped visiting after getting a major injury and then just sort of never came back.
Can't remember what I last posted about on here.
Nice to see new and old faces.
I still follow DD on Instagram, haven't seen him post on here a while but he seems to be doing great otherwise!
I'm still training, still getting injuries unfortunately.
Sadly, nothing minor as per usual but working with a coach nowadays to try fix underlying issues and see if I can get back to a decent level.
Been a long long time away from here, not on purpose.
Stopped visiting after getting a major injury and then just sort of never came back.
Can't remember what I last posted about on here.
Nice to see new and old faces.
I still follow DD on Instagram, haven't seen him post on here a while but he seems to be doing great otherwise!
I'm still training, still getting injuries unfortunately.
Sadly, nothing minor as per usual but working with a coach nowadays to try fix underlying issues and see if I can get back to a decent level.
smiffy180 said:
Just popping by to say hello!
Been a long long time away from here, not on purpose.
Stopped visiting after getting a major injury and then just sort of never came back.
Can't remember what I last posted about on here.
Nice to see new and old faces.
I still follow DD on Instagram, haven't seen him post on here a while but he seems to be doing great otherwise!
I'm still training, still getting injuries unfortunately.
Sadly, nothing minor as per usual but working with a coach nowadays to try fix underlying issues and see if I can get back to a decent level.
Hi, yeah still following DD and you on the gram, my insta algorithm is all over the place these days!Been a long long time away from here, not on purpose.
Stopped visiting after getting a major injury and then just sort of never came back.
Can't remember what I last posted about on here.
Nice to see new and old faces.
I still follow DD on Instagram, haven't seen him post on here a while but he seems to be doing great otherwise!
I'm still training, still getting injuries unfortunately.
Sadly, nothing minor as per usual but working with a coach nowadays to try fix underlying issues and see if I can get back to a decent level.
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