Grip Training (December 2021)

Viewing 2 posts - 1 through 2 (of 2 total)
  • Author
    Posts
  • #10545
    Fraser_9to5
    Keymaster

    I had to stop a max. set of straight leg deadlifts because my grip failed. Rather than rely on straps I wanted to run a program to improve my grip. I have a hand grip dynamometer and a Heavy Tension Grip Master from prohands.net so I’ll run their protocol and see what happens.

    15 Dec

    Pre-Testing:

    Left: 48.4, 47.4, 52.0
    Right: 49.6, 51.1, 49.8

    I (unsuccessfully) used the Powerball for grip training a few years ago and my best efforts from pre-testing then were Left: 50.1kg, Right: 53.3kg so my grip is about that level.

    Power Pinch: 3 x 3 x 5 secs
    Power Grip: 3 x 3 x 5 secs

    The manufacturer has a pdf of exercises and the two aimed at weightlifting are the power pinch and power grip. The end goal is 3 x 10 but they say to start with 10-15 reps of iso holds, and since I own a heavy tension I went with 9 reps. I’ll just do this 3x/week and test each week and hopefully that’s enough to improve.

    17 Dec

    Power Pinch: 3 x 3 x 5 secs
    Power Grip: 3 x 3 x 5 secs

    20 Dec

    Left: 48.9, 51.0, 49.7
    Right: 50.8, 51.5, 50.7

    Power Pinch: 3 x 3 x 5 secs
    Power Grip: 3 x 3 x 5 secs

    I was meant to test on the Sunday but I was busy so had to do it all on the Monday.

    22 Dec

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

    The power grip is easier so I started increasing reps. Thinking about it, when I can consistently do 3 x 10 my grip won’t improve unless I buy a new grip trainer, so that’s a nice stopping point for this one.

    #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.

Viewing 2 posts - 1 through 2 (of 2 total)
  • You must be logged in to reply to this topic.