Gaz's Grip Destroyer Workout Challenge

**Gazhole** · 11-09-2008, 06:45 AM

Okay sports fans, this is the first in a line of "Challenge" workouts im gonna post in here because im bored, and my life serves no other immediate purpose.

The rules are simple, complete the workout in the shortest time possible and post your time. Warmups and warmdowns are not included, the timer starts at the beginning of the first rep and ends at the end of the last.

The first one is the Grip Destroyer workout, which i will be giving a go sometime in the week so i can post my own time. Yeah, the weights posted are what i use, so either use those or choose something higher/lower to match your ability.

Post these weights with your time as they will be used in the unlikely event of a tie-breaker, and also just to see what everybody is lifting. For everybody using pounds rather than kilograms, i know the conversions dont match what is actually available in the gym, so modify as you see fit (22lbs becomes a 25lbs plate etc etc)

Static Holds -
3 sets of 30 second holds @ 100KG / 220lbs Barbell.
(Hold a barbell for the set amount of time. Double overhand grip.)

Underhand Wrist Curls -
3 sets of 20 reps with 30KG / 66lbs Barbell.
(Rest your forearms on your knees sitting down, holding the barbell palms up, and curl your wrists over and back.)

Monkey Hangs -
35sec set with 4 fingers per hand.
25sec set with 3 fingers per hand.
15sec set with 2 fingers per hand.
(Thats right, just hang from the pullup bars for a set amount of time with the required number of fingers per hand. NO THUMBS.)

Pinch Grip Holds -
3 sets of 10 second holds with two 10KG / 22lbs plates per hand.
(Hold the plates in each hand for the required time.)

Overhand Wrist Curls -
3 sets of 20 reps with 15KG / 33lbs Barbell.
(Rest your forearms on your knees sitting down, holding the barbell palms down, and curl your wrists up and under.)

Dead Hang -
1 set of 90seconds.
(Hang onto the pullup bar with straight arms, lock the shoulders, and hang there. Dont let your feet touch the ground.)

Always remember to train to your ability with good form. There is a fine line between challenge and struggle, and the latter may result in injury.

Always remain well-hydrated during exercise, and the importance of a good warmup and warmdown cannot be over-emphasised.

Gaz accepts no liability for personal injury, mental scarring, or emotional damage that may result from this or any subsequent workout posted in this forum.

Good luck!

**JailHouse** · 11-09-2008, 07:42 AM

good idea, we need more challenges like this more often. Ill try this at work today, I just gotta find some one to time me.

**Gazhole** · 11-09-2008, 07:56 AM

Nice, i think youll knock it outta the park

And yeah, thats what i thought. We need to get the training forum more active than program critque type questions.

Good luck, bro

**fufu** · 11-09-2008, 08:36 AM

I'd do this if I had a barbell.

**Gazhole** · 11-09-2008, 08:38 AM

Originally Posted by fufu

I'd do this if I had a barbell.

Do it with DBs if you dont have one, just split the weight between them, i aint no stickler for rules yo'.

Just out on a mission to stop IM masturbating

**JailHouse** · 11-09-2008, 08:47 AM

Originally Posted by Gazhole

Do it with DBs if you dont have one, just split the weight between them, i aint no stickler for rules yo'.

Just out on a mission to stop IM masturbating

I thought this was for improving "grip" lol.

**fufu** · 11-09-2008, 08:49 AM

I don't have DB's heavy enough either.

**Gazhole** · 11-09-2008, 09:03 AM

Originally Posted by fufu

I don't have DB's heavy enough either.

How come, anyways?

**Gazhole** · 11-09-2008, 09:03 AM

Originally Posted by JailHouse

I thought this was for improving "grip" lol.

After this workout, if you can close your hands to stop the timer ill be very impressed, let alone beat it off :P

**danzik17** · 11-09-2008, 09:09 AM

Damn, got a replacement for the Static Holds? I pulled my hamstring a few weeks ago, and I'm still very iffy about putting any kind of heavy weight on it. Everything else it looks like I could do.

**Gazhole** · 11-09-2008, 09:21 AM

Originally Posted by danzik17

Damn, got a replacement for the Static Holds? I pulled my hamstring a few weeks ago, and I'm still very iffy about putting any kind of heavy weight on it. Everything else it looks like I could do.

Possibly seated version with dumbells? Or a unilateral version? Or a mixture of both?

If you have any CoC grippers you could do a few sets of those, lol.

Failing that, i guess you could just drop then and add on a sixth of your total time, or do an extra set of everything else

Hope the hamstring is improving dude

**JailHouse** · 11-09-2008, 07:37 PM

I didn't get a chance to do the challenge at work today. Ill be sure do it after my workout tomorrow.

**fufu** · 11-10-2008, 12:12 AM

Originally Posted by Gazhole

How come, anyways?

I work out at home, just have some adjustable DB's that don't go that heavy.

**Gazhole** · 11-10-2008, 02:42 PM

26:01 for me.

My hands fucking HURT.

**JailHouse** · 11-10-2008, 05:06 PM

Good job Gaz.

I'm going to try this on Wed, its supposed to be my day off but ill do this instead.

**danzik17** · 11-10-2008, 09:14 PM

Originally Posted by Gazhole

26:01 for me.

My hands fucking HURT.

Damn nice. That whole thing about me not being able to do static holds...yea it didn't matter. I did the monkey hangs, then had to break the dead hang into 3 segments. After that I did pinch grip holds with only 2x10lb weights in each hand and I was cooked.

**PreMier** · 11-10-2008, 09:54 PM

i wreck this shit.

im he-man

**Gazhole** · 11-11-2008, 12:47 AM

Originally Posted by JailHouse

Good job Gaz.

I'm going to try this on Wed, its supposed to be my day off but ill do this instead.

Thanks man, aching thismorning, haha.

And awesome, looking forward to your verdict

Originally Posted by danzik17

Damn nice. That whole thing about me not being able to do static holds...yea it didn't matter. I did the monkey hangs, then had to break the dead hang into 3 segments. After that I did pinch grip holds with only 2x10lb weights in each hand and I was cooked.

Nice one! Pinch holds are brutal with two plates, feels like my thumb is coming off near the end, haha.

Glad you got a good workout out of it after all

Originally Posted by PreMier

i wreck this shit.

im he-man

I cant say im surprised.

I mean, the pet tiger was a dead give away.

**JailHouse** · 11-11-2008, 07:53 AM

Originally Posted by Gazhole

26:01 for me.

My hands fucking HURT.

When you did this did you already have the barbells set up and the equipment close by so you wouldn't have to waste time setting every thing up?

**fUnc17** · 11-11-2008, 09:36 AM

Cool idea Gaz, IMO a challenge with only 1 exercise would be more popular and I definately would be down. Rotate the exercise every 4-5 weeks

**Gazhole** · 11-11-2008, 10:01 AM

Originally Posted by JailHouse

When you did this did you already have the barbells set up and the equipment close by so you wouldn't have to waste time setting every thing up?

We have fixed barbells in our place so it was a case of just picking the one up i needed.

I had the other stuff all set up though, yeah.

**Gazhole** · 11-11-2008, 10:02 AM

Originally Posted by fUnc17

Cool idea Gaz, IMO a challenge with only 1 exercise would be more popular and I definately would be down. Rotate the exercise every 4-5 weeks

Thats a good idea, too.

Like, could have a "10 Set squat marathon" or something?

**JailHouse** · 11-12-2008, 03:35 PM

31 minutes and 30 seconds for me.

This was way harder than I thought it would be.

I could not do the 2 finger hang so I added 5 secs to each of my plate pinches and that equaled 15 secs.

**Gazhole** · 11-13-2008, 03:50 AM

Nice, JH

My forearms are still aching a few days later, haha. Thank god i didnt add on extra movements or id probably have RSI or Tendonitis or something :P.

Nice going on the pinches, btw. 10 seconds is hard enough for me.

Any ideas for the next challenge? This one is still very much open if anybody else wants a crack!

**JailHouse** · 11-13-2008, 07:06 AM

Originally Posted by Gazhole

Nice, JH

My forearms are still aching a few days later, haha. Thank god i didnt add on extra movements or id probably have RSI or Tendonitis or something :P.

Nice going on the pinches, btw. 10 seconds is hard enough for me.

Any ideas for the next challenge? This one is still very much open if anybody else wants a crack!

Thanks Bro. I thought my forearms were going to explode. I was lol because my forearms were visibly pumped and Ive never seen that before.

I had been working on a marathon challenge a while ago, but it requires equipment a lot of people prolly dont have laying around. Ill try to think of some thing.

**Gazhole** · 11-13-2008, 07:17 AM

Originally Posted by JailHouse

Thanks Bro. I thought my forearms were going to explode. I was lol because my forearms were visibly pumped and Ive never seen that before.

I had been working on a marathon challenge a while ago, but it requires equipment a lot of people prolly dont have laying around. Ill try to think of some thing.

Haha, yeah, i got an absolutely massive pump from the session aswell. It actually hurt they were so damned tight:

FB_in123

As for extra competitions, i think what func said is a pretty good idea on having a single exercise challenge in some way. Could measure sets in a certain time, tonnage, volume...what you (or anybody else reading this) think?

**JailHouse** · 11-13-2008, 07:38 AM

Originally Posted by Gazhole

Haha, yeah, i got an absolutely massive pump from the session aswell. It actually hurt they were so damned tight:

FB_in123

As for extra competitions, i think what func said is a pretty good idea on having a single exercise challenge in some way. Could measure sets in a certain time, tonnage, volume...what you (or anybody else reading this) think?

Those forearms a massive lol, was that after the challenge.

I think a high rep volume challenge would be brutal.

**Gazhole** · 11-13-2008, 09:19 AM

Originally Posted by JailHouse

Those forearms a massive lol, was that after the challenge.

I think a high rep volume challenge would be brutal.

Yeah, that was a few minutes afterwards in the locker room, lol.

I agree, some sort of volume thing would be tough as hell.

Hmmm...

**danzik17** · 11-13-2008, 09:51 AM

You must have one hell of a grip to do that dude, I couldn't even hit the halfway point.

**PreMier** · 11-13-2008, 10:31 AM

gaz how big are your forearms now?

in my pics you can kinda see mine, i think they are almost 13.5

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