11-26-11: Tim Struse Program – Week 1, Day 3

11-26-11, Friday





-62lb Trainer-x5-both hands     Focused on speed even on the warmup sets. 

-110lb #2×1-both hands     Again, tried to slam the handles together as quickly as possible. 

-121lb GNC200x1-both hands     Still exploding into the handles.

Workout – Overcrush:

-159lb RB330N-x1 + 3-second overcrush – for 3 singles-right hand    

Slammed the handles together and tried to focus on closing the handles even farther than what they were stuck at for 3 seconds.  It’s a subtle shift from just trying to HOLD the handles together for 3 seconds.  Or rather, it should be subtle but it feels a lot different. 

I can see where this addition will really help my gripper strength on the top end down the line.  3rd single on the RB330N was as strong as the first so I timed my rest between sets correctly.  Averaged about 3 minutes between the singles. 

-139lb RB210-x1 + 3-second overcrush – for 3 singles-left hand     Did the same as above.  Difference was the gripper was a bit easier to keep shut and focus on overcrushing than the RB330N. 

Workout – Speed:

-121lb GNC200 for 3 sets of 3 reps-right hand

-110lb #2 for 3 sets of 3 reps-left hand

Focused on speed of closing.  Managed more speed righty than lefty in this workout.  Not sure if that’s because the GNC200 is pretty narrow or if my left was just lagging behind a bit today. 

It was a neat feeling to do speed work after doing the overcrushes. 



About bencrush

42-year old multiple USAWA record holder who enjoys grip strength training, bending steel, and sharing my knowledge of training in both areas.
This entry was posted in Grip Strength, Grippers, Tim Struse Program and tagged , , . Bookmark the permalink.

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