APH-2025-143

Ben Galper Basic Grip, Week 1, Day 2

Austin Haedicke

strengthdevelopment

training-log-personal

134 Words | Read Time: 36 Seconds

2025-05-21 17:00 -0700


Overview:

  • 8-Week Focus: Ben Galper Basic Grip Program
    • 4 session x 4 week program will take longer to allow for rest and grappling training.
  • Weekly Objective: Adjust difficulty and develop follow-up training plan.

Assessment:

  • Sleep Quantity (hours): 9
  • Sleep Quality (1-5): 3
  • Mood (1-5): 4
  • Soreness (1-5): 2

Training:

Warm Up:

  • Teach Grappling Class
    • Matt Hours: 0.5
  • 3 x 30 seconds each:
    • Rebounding
    • Deep Squat
    • Speed Skaters
    • Dead Hang
    • Split Squat
    • Wall Angel

Work:

  • Neutral Grip Plate Curl, 2 x 10 each side (2 x 5#)
  • Supinated Plate Curl, 2 x 10 (2-hand, 25#)
  • Supinated Plate Curl, 2 x 15 (2-hand, 20#)
  • Cable Finger + Wrist Curl, 5 x 10 each side (30#)
  • Cable Finger + Wrist Curl, 1 x failure each side (35 reps x 10#)

Review:

  • Difficulty (1-10): 8
  • Performance (1-10): 6