|
|
Post by stanleybaker on Jan 17, 2018 8:59:32 GMT -7
When I was shown how to hang board originally I was told using blocks for pinches was better because it isolated the pinches more than using the rock prodigy and hanging. I've done pinch blocks for 3 cycles and it seems fine.
But now I'm wondering if "isolating" is worth training in a way that wouldn't be used in the first place. There's never a climb where I'm pinching straight down near my hip. There are always climbs when I'm pinching up above my head while hanging on the pinch.
Just wanted to get some opinions on using one or the other. I plan on using the rock prodigy on my upcoming strength phase for the pinches to see how it goes.
|
|
troy
New Member
Posts: 8 
|
Post by troy on Jan 17, 2018 10:02:20 GMT -7
I would use the pinches on the hangboard during your strength/hangboarding phase and use the pinch blocks to maintain your pinch strength during your power phase if your project(s) are pinch intensive.
|
|
dsm
New Member
Posts: 48 
|
Post by dsm on Jan 17, 2018 10:23:14 GMT -7
|
|
|
|
Post by stanleybaker on Feb 7, 2018 12:42:13 GMT -7
So to bring this back, I'm in my strength training and went with blocks again. I'm doing intermediate, so I do the baseline 7 reps, then +10 for 6 reps.
The issue I'm having is that I can usually do the baseline, sometimes without failure (usually failing on the last rep), but when I add the +10 I can barely do any. I've tried lowering both narrow and wide pinch to +5 instead and it's still pretty much the same problem. I'll get through rep 1 and 2 and then can't even lift the next 4 up.
I've contemplated just doing the same weight instead of adding any weight the second time, but I don't know if that meets the point of the exercise.
|
|
|
|
Post by scojo on Feb 7, 2018 13:10:03 GMT -7
So to bring this back, I'm in my strength training and went with blocks again. I'm doing intermediate, so I do the baseline 7 reps, then +10 for 6 reps. The issue I'm having is that I can usually do the baseline, sometimes without failure (usually failing on the last rep), but when I add the +10 I can barely do any. I've tried lowering both narrow and wide pinch to +5 instead and it's still pretty much the same problem. I'll get through rep 1 and 2 and then can't even lift the next 4 up. I've contemplated just doing the same weight instead of adding any weight the second time, but I don't know if that meets the point of the exercise. Wouldn't the most practical solution be to reduce your baseline (especially if you can't always complete your baseline set)? |
|
|
|
Post by stanleybaker on Feb 7, 2018 13:14:06 GMT -7
Failing the baseline on the final rep (and usually barely) it what you're trying to do, isn't it? If I fail on my final rep or not at all I'm usually bumping it by 5 pounds on my next HB session.
|
|
dsm
New Member
Posts: 48
|
Post by dsm on Feb 7, 2018 13:46:32 GMT -7
Hmm, I think your baseline is too high. My understanding is that "baseline" is whatever weight causes you to fail on the last rep of your last set. (http://rockprodigytraining.proboards.com/thread/345/determining-baseline-hangboard-training).
I set my baseline for my pinch at the beginning of my season as if (*if* I complete all sets of every session) I am going to go +5 over my last season's PR. I add on +2.5 lbs per successful session because I feel like adding +5 is too fast. That's all probably pretty conservative, but my PR for my pinch strength has been stagnant, so I am trying a slow approach.
I'd say for the first 3-4 HB sessions, the pinches are easy. Then it gets harder till I am failing on the last rep or last 2 reps of my second set.
|
|
|
|
Post by stanleybaker on Feb 7, 2018 14:19:23 GMT -7
You could be right. This is my first time doing the baseline +10 second rounds. In the beginner HB you just have one weight and you're done with it, and intermediate has two passes at BL and then BL+10. I figured BL would still be "failing by the end" but it looks like it's "failing by the end of the second time you go through it"?
I'll have to whip out the book when I get home and figure it out. Honestly everything else works out fine, the pinches are the only thing where adding poundage the second time around is completely undoable.
As for how you do your PR and targeting a +5 from last season, I haven't been doing anything like that. I just add (usually) +5 pounds if I succeeded and occasionally +2.5 if it was super hard or if I failed on the last one but feel like I could still go up. My other grips are all still seeing gains, just the pinches aren't and I'm only on my 4th one.
Edit: You're definitely right, found this quote in an article about hangboarding: "I generally use 3 sets for a given exercise, so the first set will be around 80% intensity. Not "easy", requiring attention, but completely in control. I will be fatigued at the end, but I could do more reps if I wanted to. By the third set, I will be breathing heavily, perhaps trembling a bit, my form will just be starting to suffer and I will be giving 100%."
|
|
izroz
New Member
Posts: 3
|
Post by izroz on Feb 7, 2018 16:31:06 GMT -7
I add 2kg for my second set of pinch block because it's done with only one arm.
In the last cycle I used the Forge's pinches adding +5kg and the second set was very challenging!
I also prefer to add only 2kg when I train MR, because obviously the load is only on two fingers instead of four.
In general you should focus on maximizing your TUT, so modify your weight accordingly!
|
|
|
|
Post by daustin on Feb 7, 2018 16:37:58 GMT -7
Sounds like you figured it out, but the goal of the baseline is to use a weight that gets as near failure as possible on the last rep of the last set. Ideally, you're never actually failing, you're always just barely completing that last rep of the last set. If you're only doing one set, then yeah it's easy. If you're doing two sets, your baseline is whatever gets to you this near-failure point on your 2nd set. Same for 3 sets.
As you add sets, cumulative fatigue becomes an issue, but it's at least partially offset by doing fewer reps in later sets and also by being more warmed up by the earlier sets. I think there have been threads here where people have shared the differences in their baseline between 1 vs. 2 vs. 3 sets, and usually it's a relatively small difference IIRC.
|
|
