jvance Posted November 24, 2016 Author Share Posted November 24, 2016 3 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 25, 2016 Author Share Posted November 25, 2016 Thanksgiving rest day, active recovery work, shots, powerball, ext bucket and fingerwalks before bed for a lil pump Today: Goodmornings 95, 3x3 really slow and full ROM Snatch complex; Power snatch, oly snatch, hang snatch, and slow motion snatch grip DL to motionless and another hang snatch Did 3 rounds at 135 Cleans to 220 with extra front squat Quote Link to comment Share on other sites More sharing options...
jvance Posted November 26, 2016 Author Share Posted November 26, 2016 Complex, OH squat 5x5 ATG pause w/ 95 then immediate snatch grip "Klokov trapi" rows, basically explosive high pulls to chin height from a hang position 2hp 39mm block, singles to 168, 8mm singles to 130 in plates 1hp swings at 83, best was five right and three left Rage bar/fat grips DL to 265, 1x10, got to eight cleanly but 9 didn't lock out, took a 20 sec rest rechalked and got the final two Thumbless hold, down to 240 - got to goal of ten seconds plates holds w/ 35, 3ct left best hold, 6ct right... when I can get 10 seconds will add weight 25lb bumper plate curls, five left, six right... the bumper is almost as hard a standard 35 blob taps as finisher w/ 40lb Quote Link to comment Share on other sites More sharing options...
jvance Posted November 28, 2016 Author Share Posted November 28, 2016 Rows, sprint 30s/slow 1:30. 2,931m total at 2:15/500m overall pace. Back ext. 2x10 @ 65lb, 1x12 @45lb Muscle snatch x2, Klokov press x2, pause OH squat x2 combo: 85/95/105 Def snatch DL slow motion x2, def snatch x1 115/125/135 Def. Snatch grip DL 225/235/245 all triples Behind neck push press then trapi high pull snatch rows 5x5 each at 115 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted November 29, 2016 Share Posted November 29, 2016 On 11/23/2016 at 8:09 PM, jvance said: Jon, you are an old-school warrior no doubt!! I have learned so much and tried many exercises watching your youtube channel. Your tip you gave me on progressive high reps on RT has helped tremendously- I can now do 155lbs dominant hand x10 . This has given me the confidence to enter a grip contest being held in my state Dec 10th. Thank you for being a big-time inspiration!! Grip keeps me from the bottle and improves self-esteem which is why Iam so very THANKFUL. 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 29, 2016 Author Share Posted November 29, 2016 1 hour ago, Kluv#0 said: Jon, you are an old-school warrior no doubt!! I have learned so much and tried many exercises watching your youtube channel. Your tip you gave me on progressive high reps on RT has helped tremendously- I can now do 155lbs dominant hand x10 . This has given me the confidence to enter a grip contest being held in my state Dec 10th. Thank you for being a big-time inspiration!! Grip keeps me from the bottle and improves self-esteem which is why Iam so very THANKFUL. Awesome, very honored and glad i can help in your grip journey! 155x10 is very impressive! Looks like 200 will be achieveable soon. 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 29, 2016 Author Share Posted November 29, 2016 Back ext, empty bar 2x10 Snatch/hang snatch doubles, to 135 Back/front squat doubles 215/225/235/245 front squat got stuck and dumped the bar... next time. Fat grips DO DL, to 275x3x5 FG DO thumbless hold, 245 for 12 seconds RT left, 151x10, right 176x11 Irongrip DB pinch, up to the 110, 115 hopped but no more juice 25 plate holds, up to 20lbs extraweight... right hand 3 seconds, left not quite, successful with 15 added. A bit of biceps work for pump to finish 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted November 29, 2016 Share Posted November 29, 2016 45 minutes ago, jvance said: Awesome, very honored and glad i can help in your grip journey! 155x10 is very impressive! Looks like 200 will be achieveable soon. Thanks- I hope in 18 months to get that crushed to dust certification. it is scary sometimes on the RT that I can lift a weight fairly easily then 10lbs later not get air- so I definitely know the task ahead will be a tough fight. Quote Link to comment Share on other sites More sharing options...
jvance Posted November 29, 2016 Author Share Posted November 29, 2016 1 hour ago, Kluv#0 said: Thanks- I hope in 18 months to get that crushed to dust certification. it is scary sometimes on the RT that I can lift a weight fairly easily then 10lbs later not get air- so I definitely know the task ahead will be a tough fight. It is... don't let it frustrate you when you start hitting the wall. You will have to go back to the log, figure out what worked, plan, prepare, and recover from each workout as if they are each a major competition. Every contrast bath, stretch, balanced meal, good night's sleep will become the catalyst for the next 2 lb pr you are chasing, or one more rep than last week. Small victories matter. 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 30, 2016 Author Share Posted November 30, 2016 Clean/front sq/push press/pause jerk up to 175 Clean grip DL 315/325/335 triples plus high shrug after lockout Strict press from rack 135/145/155 triples Klokov press 95x3x3 Goodmornings same weight 3x3 Bar back ext 2x10 Quote Link to comment Share on other sites More sharing options...
jvance Posted December 1, 2016 Author Share Posted December 1, 2016 Recovery day Stretching, rolling, and light cycling Also doing breathing drills with various light iso holds. Big workout planned for tomorrow Quote Link to comment Share on other sites More sharing options...
jvance Posted December 2, 2016 Author Share Posted December 2, 2016 Back ext with IM axle (33lb) 2x10 on new roman chair 5x each at 95: hang snatch, slomo snatch DL into power posn then snatch, faster snatch 3x5 Klokov press @ 75, drop snatch OH squat 2+2 5x5 trapi pulls, even sets were slower 83lb 1hp swings, 1x3 each hand 2.5 axle DL @ 255lb, got ten reps, much stronger than last week - recovery routine has been working evidently. Same weight thumbless hold for time, nine seconds - wanted ten but very happy with 9 at this weight. 2" vbar holds @ 201 3 attempts each hand, left best was four seconds, right was five 2hp 39mm block, 151 for ten reps, then 50mm europinch @ 162 for ten reps, had to regrip at rep eight but otherwise nonstop IM hub up to 54 left / 61.4 right, new PR with the hub plate holds over end of roman chair pad, 25lb with 8lb shot centered in the middle - ten seconds each hand, with right hand added 1.2lb washers Quote Link to comment Share on other sites More sharing options...
jvance Posted December 2, 2016 Author Share Posted December 2, 2016 (edited) Edited December 2, 2016 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted December 3, 2016 Author Share Posted December 3, 2016 Goodmornings, empty bar 2x10, back ext 1x10 no weight Clean + 2x push press: 135/145/155/165 Clean grip DL straps, singles to 355 shrug at top. Back squat atg, breathing pauses, 3 inhale/exhale at bottom: 215/225/235 Atg 1x10 at 225 Jump squats 135, 2x10 Quote Link to comment Share on other sites More sharing options...
jvance Posted December 5, 2016 Author Share Posted December 5, 2016 Back hypers 3x10 w bar 1st w/out Snatch/Klokov press/OHS 2reps each, 105/115/125 had to cheat a bit at 125 with the Klokov press.. slight leg assistance Def snatch DL 2x, +power snatch complex, 125/135/145 Def snatch grip DL 3 sets of 3; 245/255/265, 3inch deficit Trapi and BTN press superset 5x5 each Trapi 135/btn 95 All work done with straps to help grip recovery Quote Link to comment Share on other sites More sharing options...
jvance Posted December 6, 2016 Author Share Posted December 6, 2016 Back hypers 3x10 bar Snatch 3x3 115 SGDL doubles 225/245/275/295 FGX DO DL, gap makes about 3 inch around, 225/245/255/265 singles, then 225 thumbless hold - 12s Thin block 2hp to 156 x 8 Attachable vbar to 185 FG db right 125/left 115 10 reps rowing from floor, switch hands then another ten off bench no stops Plate holds, lighter day and also using the handle underhand/overhand Quote Link to comment Share on other sites More sharing options...
jvance Posted December 8, 2016 Author Share Posted December 8, 2016 CL/FS/PP/SJ 135- 165 CL/SJ 175, 185, 195 CLGDL triples + shrug, 315/335/345 SP from rack, 140/150/160 triples, last set only two Back ext 3x10 bar Quote Link to comment Share on other sites More sharing options...
jvance Posted December 9, 2016 Author Share Posted December 9, 2016 Low back smoked..... Early cold morning squats outside with my new ALight rack ATG 3 breath pauses to 235 50mm 2hp, to 183 with thumb guards, felt heavy, not as zippy as i hoped IM axle conv DO DL 5x5 at 308 Thumbless holds at 263, 8/10/10/7/5 Then five DOT reps Medley; left used 45lb fatman, right 48.6 All else the same: Shallow hub 42, anvil 130 ten sec hold, 62 euro 15s hold, 35s pinch, 40lb blob 10s hold Quote Link to comment Share on other sites More sharing options...
jvance Posted December 11, 2016 Author Share Posted December 11, 2016 Quick workout outside in the cold drizzle (you guys up north don't roll your eyes), about 40 with a little breeze, an Ohio heat wave for sure! Warmup complexes with bar Snatch balance @ 95 3x5, focused speedy feet and good posture Jerk from rack 3x5 at 125 one set of 5 C/J same weight quickly ran through this stuff, didn't seem like a lot on paper but I worked up to a good heart rate Quote Link to comment Share on other sites More sharing options...
jvance Posted December 11, 2016 Author Share Posted December 11, 2016 Stretching and light session 60s planks x3 5x3 strict dips on IM ALight Roman chair situps/pec flyes Back ext holds + rear delt flyes Ext bucket holds + plus right pr 23.6 Contrasts, powerball stretching... grip workout upcoming tomorrow Quote Link to comment Share on other sites More sharing options...
jvance Posted December 12, 2016 Author Share Posted December 12, 2016 Snatch 2x, Muscle snatch 2x, BTN presses 2x, OH squat 2x, 3 rounds of this: 95/105/115 Fat grips DO DL, to 285 x5 RT left 156 x12, right 181x8 Little medley of mainly pinch stuff Gave Jedd's unbroken blob reps challenge a go, got three right and one left... sent him the video Wrist wrench timeholds: left 65/right 70, 5 rounds 5 seconds each 1 Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted December 12, 2016 Share Posted December 12, 2016 Nice job on the 3 consecutive reps bro. That pits you into 3rd place overall: http://www.dieselcrew.com/diesel-crew-grip-challenge 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted December 12, 2016 Author Share Posted December 12, 2016 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted December 12, 2016 Author Share Posted December 12, 2016 4 minutes ago, Jedd Johnson said: Nice job on the 3 consecutive reps bro. That pits you into 3rd place overall: http://www.dieselcrew.com/diesel-crew-grip-challenge Thanks!! Comin for you and JUHA Bro!! its ON!! 1 Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted December 12, 2016 Share Posted December 12, 2016 Music to my ears bro. Quote Link to comment Share on other sites More sharing options...
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