Armlifting 4-week Minimum Equipment

Four-week minimum-equipment armlifting block — built for travel or for lifters without specialty implements (axle bars, Saxon bars, hubs, rolling handles). Required gear is small and packable: standard barbell + 50mm Fat Gripz, a pull-up bar, Captains of Crush No. 1 (140 lb), Captains of Crush No. 1.5 (167.5 lb).

Two sessions per week. Both sessions open with light CoC #1 warm-up closes to prep the hands. Day 1 then covers thick-bar support grip (Fat Gripz DOH DL) and grip endurance (Hang for Time max efforts). Day 2 covers crush volume (CoC #1 5×5), crush max attempts (CoC #1.5), then Fat Gripz DL 3×3 sub-max, and a single max-time hang.

Four-week arc: Wk 1 sub-max, Wk 2 build, Wk 3 heavy, Wk 4 test/PR. Hang for Time always opens with one warm-up hold at 30s, then one or more max-time efforts (60s is a placeholder — log actual time).

Gripper notes: CoC #1 is the volume gripper — clean closures for reps. CoC #1.5 is the target — attempt closures even if you can't fully close yet. If #1.5 is unfamiliar, sub-max attempts that don't close still count as the pattern-builder.