Captains of Crush - Routines, anyone?

[Fortes]

I have on my person two COC grippers, the #1 and #2. I can hardly close the #2 with either hand, so I use the #1 almost excusively.

I usually start out warming up with triples, and move to a few all out sets with each hand. Here's how it goes:

Left: 2X3
Right: 2X3

WORK SETS

#1

Left: 1X16 (rep out max)
Right: 1X20 (rep out max)

Rest 3 minutes

#2

Left: 1X15
Right: 1X19

Rest 3 minutes

All the way to 4-5 sets total. I'll then do some holds with the #1 at the very end, going for 20 seconds each hand and a slow negative for 3 sets. I get around to this about once per week, but I hit my grip/forearms way hard in my routine almost every day I'm in the gym.

I'm burning out on my grip, but I want to use the COC grippers anyways! Any suggestions?

 

[b fold the truth]

Your grip can burn out if trained too much and with too much intensity.

Take a strap of leather or nylon etc...and hang a 5lb plate from it. Take the other end of the strap and try to hold it with the bottom of the #1 gripper for time. When your grip begins to fail...the strap and plate will fall.

You can do the same with thin books, phone books, newspapers, etc... Try different objects with different thicknesses.

B True

 

[bmjaa]

Get The Trainer

Do you have the COC Trainer? I have the Trainer, #1, #2, #3

My workout looks as follows

Trainer - 15x1 (Left and Right of course...)
#1 8x2
#2 Negatives to failure (Can't close the #2 yet ... very, very close)
#3 - Inspiration...

 

[Fortes]

Thanks guys

b fold, gracias, I will try that cool weighted hold thing for sure.

And bmjaa, I don't have a trainer, although you're probably right in saying that I should have one to warm up with . . .