Hi all, I’ve recently gotten two Gods of Grip trainers, the 100 and 150 pound. I can just close the 150 pound, so am going to be using the 100 pound as my “working weight”, just have a quick question about programming.
If your goal is to close the grippers, I would suggest to train 1 day a week. Just simple stuff. 2 warm up sets, 3/4 work sets to a heavy single. Just use a gripper that you can close. Don't be like me trying to crush my max all the time. It doesn't work that way. Do not push your self too hard.
No holds, negatives or silly high reps. It will only slow you down. Trust me. I learnt the hard way. If you can do 5/6 reps with the gripper move to the next one. Set a goal. A big goal like closing a 2. 5 or 3. It will keep you motivated.
If you are more interested in getting overall grip strength, they are better ways
1 - Holds on the Saxon Bar, I prefer double hand than one handed lifts. The heavier the best.
2 - Wrist plate curls will put you bending frying pans same way you can roll a newspaper.
3 - Pronation like armwrestlers do. This part is very neglected and it is very effective for elbow health and strength.
4 - Double overhand deadlift hold close to your grip failing. But again not to failure. Just close.
5 - Finger work like 2 finger pullup/deadlift hold.
Yes you can do also grippers but you have to choose one thing at the time because they interfer with each other. If you blow yourself in the Saxon, forget about grippers next or vice versa. The numbers of reps time etc are not that important. Don't do too much. Don't do too little.
Just take one day of your training and in the end do some grip work.
Regarding your training and considering that you only have kettlebells at home (because if you had a barbell I would put all my trust in the Powerlifts + OHP)
Why do you want to press more? If your goal is overall strength and health, I would do kettlebell complexes, you can get a hell out of strong just simplying play with light moderate weights, do some walks, and have fun doing bodyweight high tension movements (Janda sit ups, Front levers in the rings, one arm push ups, etc).
Kind regards from Portugal