Current training program

My so-called shorter term goal grippers would be my 197 lbs calibrated regular spread and mount BBSE and 211 lbs narrow BB Pro (2 1/4″ spread) I’ve borrowed from a friend. The #4 is my ultimate goal.

The reason my grip training is mostly about grippers, is the obsession to get that #4 closed eventually. I’m mixing it up a bit at the moment and doing wrist work on top of the gripper workouts to fix that weakness and to support the gains on crush. Other clear weakness in the top two finger strength compared to my bottom two fingers, that is one thing I try to fix now.

What I do is 3 different kind of workouts, all targeted towards building the strength required on the BBSE and #4. Once I get the BBSE, #4 is not too far. I’m also trying to take longer rest between workouts now, experimenting with 2 days of direct grip work per week now so that I would be fully recovered for each workout. I’m giving this routine some time now and wait until I see good progress on this and then return to choker work at some point.

So this is what my training looks like, for now:

Workout 1.

1. Max effort:
- Deep set attempts on the 206 lbs #4, focus on getting as powerful set as possible, squeezing from there and forcing the attempts closed. 5 singles. Same with lefty but tuned down.

2. Power sets, working both hands until exhausted, harder #4 or Pro or whatever feels like max that day.

3. Sweep range overcrushes, aiming for 5 count, BB PRO, #4, Narrow BB Pro, plenty of repetitions on each gripper.

4. Barbell wrist curls, singles

5. Levering, ulnar and radial flexion.

6. Combined crush+wrist extension on a light (10 kg) kbell, singles.

I figure setting which has been my weakness should get stronger by setting those damn harder grippers. Also when I can hold the #4 closed by forcing it shut, things look a lot better.

Workout 2.

1. Grippers, 5 mm Minireps

R: hard BBE
L: easy #3.5

2. Imtug #7, top 2 fingers

- 5-10 singles, trying to get good OC’s.

3. Barbell reverse wrist curls

4. Wrist curls
-singles

This workout is targeted towards weaknesses, which are wrist strength and top 2 fingers.

Workout 3.

1. Max attempts

Deep set attempts on the 206 lbs #4 or 197 lbs BBSE with right hand, focus on getting as powerful set as possible, squeezing from there and forcing the attempts closed. 5 singles. Same with left but tuned down to FBBC HARD.

2. Small set attempts

200 lbs Narrow BB PRO, working both hands, 5 singles

3. Parallel max reps, one set.

R: Easy #3.5

L: Cert #3

4. Sledge work

Working all directions for plenty of longish sets.

So, this is pretty much how it looks like at the moment. I’m changing things around every now and then, the program is not carved in stone.