Reply To: Grip Training (December 2021)

#10746
Fraser_9to5
Keymaster

26 Dec

Left: 51.6, 49.2, 51.9
Right: 54.3, 51.1, 52.6

27 Dec

Power Pinch: 3 x 3 x 5 secs
Power Grip: 3 x 4 x 5 secs
Sock Stretch: 5 x 5 secs

The sock stretch is for the finger extensors, and consists of spreading my fingers while inside the elastic part of an athletic sock. There are specially designed bands for this but a sock or the sleeve of a hoodie works fine.

29 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

Time to start adding reps.

31 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

2 Jan 2022

Left: 54.5, 50.3, 51.9
Right: 53.2, 56.4, 54.3

I can tell just by how it feels that my grip is stronger, getting a nice linear gain so far.

3 Jan

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

5 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

Added a rep again else I’ll be doing this for months.

7 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

9 Jan

Left: 54.5, 54.3, 49.9
Right: 54.1, 53.1, 50.1

I used a massage gun on my forearms prior to the final set and I’m pretty sure that sapped my max strength. I initially squeezed 47kg with each arm but ruled that one out and waited another few minutes. Interesting why that might be the case, it was a light pummelling on level 3 with the cushioned head, and of course my expectation was that it would improve things slightly.

That takes me to about 4 weeks and I think 8-9 weeks will be a nice stopping point, so around 60 days.