What Have I Been Doing?

My interest in grip training began around July 2004. My primary area of work was training the crushing grip, using the Captains of Crush grippers as my progress markers. Initially, I did some pinch grip training and wrist rolling.

Time constraints soon caused me to drop the pinch/wrist training. The crushing grip training became an add-on to my normal Sunday workout (Bench/Arms). I typically do 4-6 sets with each hand, alternating right then left. I use the same tensions for each hand, even though my left hand is weaker and has a lower rep count. I use a mix of my #1 gripper, #2 gripper, and the Ivanko SuperGripper. I also make regular use of assisted reps and sometimes holds. I have continued in this fashion for over a year.

Where Am I Now?

Well, the start of training any particular task is always exciting, because progress is quick and measurable. My grip training has been no different. When I first received my grip tools in the mail, I started playing with them (incidentally, this was a mistake; you should treat grip workouts like regular weightlifting sessions and do NOT overtrain - I strained my hand early on). It was summer/fall 2004 when I wrote this:

At the moment I can ALMOST close the CoC1, which is rated at 140 pounds of pressure to close. I can get it down to about 2mm with my right hand, 4mm with my left. I'm sure after a few grip workouts I'll get it done, and start working on reps.

Well, I was right. I soon worked up to closing the #1 with my right hand, then getting multiple reps with the right hand as I worked up to closing it with my left. At some point I ordered the #2 just to see how hard it would be - it was damn hard. In several months, however, I did it! I closed the #2, right hand only.

Now I can reliably get 1-2, maybe 3 reps on the #2 with my right hand. I have done 13 reps on the #1 with my right hand. My left hand continues to lag quite a bit. I can do the #1 about 5 times with the left hand, but the #2 still eludes. I have been using the Ivanko SuperGripper for working in-between tensions, and just bought a small metal piece called a "choker" which sets the supergripper partially closed so you can focus on the most difficult final 1-2 cm of the close.

Progress lately has been rather stagnant. The once per week grip training may not be enough to progress much further. Sometimes I throw an extra grip session on my Wednesday day off, which I think helps. We'll see if I can continue to move ahead in crushing strength without making a huge time commitment. Still, getting the #2 closed was a big deal and I think my right hand crushing strength is really way beyond the average person.