Reply To: Grip Training (December 2021)

#10888
Fraser_9to5
Keymaster

10 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

I meant to do 7 reps of power grip, hence 7 of sock stretch, but accidentally did too many. This was too difficult and I wasn’t fully closing the gripper on some reps.

12 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

Did I reduce the volume after making a mistake? Pfft no, stuck with 8 reps and coped better. My first set was submaximal but strong enough to close the gripper, whereas before I was doing max effort each time.

14 Jan

Power Pinch: 2 x 6 x 5 secs
Sock Stretch: 7 x 5 secs

A bit overloaded here, didn’t have the strength so cut the session short.

16 Jan

Left: 54.4, 53.5, 54.6
Right: 52.8, 51.1, 53.8

My left hand is catching up but I’m still sitting at ~54kg which I did two weeks ago.

17 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I felt good after the Friday half session so extended out to the full 10 reps.

19 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

21 Jan

Power Pinch: 3 x 7 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I tried a 7th rep on the power pinch but afterwards I felt like I’d mildly strained both little fingers. It really is a case of being caution with this kind of training.

23 Jan

Left: 54.1, 53.2, 52.8
Right: 50.1, 52.1, 52.3

That’s the worst sequence with my right hand in about a month but not far off my best with left hand. I was noticeably sore in both forearms and I’m probably overreaching and need to ease back. I don’t mind short periods of hard training but I’m clearly not recovering in 48 hours so I’ll take it easy next week. I did 2 mins per forearm with a massage gun and they feel much better, definitely no grip tomorrow and maybe 2 sets on Wed & Fri.