Jon Vance Grip Log

[jvance]

Quick complex, completed in 25 min

2x pause front squat, thruster, push press, push jerk, split jerk.. 3 rounds at 140

Push press, push jerk, split jerk, push jerk again, split jerk again, at 150, 2 rounds

Clean, thruster, push jerk, split jerk 3 rounds 150 again

3x10 roman chair back ext with bar

Edited December 14, 2016 by jvance

[jvance]

Snatch balance, 95, 105 triples atg

Hang snatch triple to 135

Hang clean 185x3x3

FS 205x3x3

Sots press 65x10

goodmornings 95x3x10

Strict press 95x10, btn press 95x10

[jvance]

Grip day

Warmup to DO fatgrips on the Rage Olympic bar, going for 1RM and 5RM to start a new training block

1RM 310 (10lb PR from the highest weight I've lifted on this bar with fat grips, my old bar had no spin and probably had some warping - allowed me a 350lb lift)

5RM 290, again a PR from last week

Did some volume work with 216 on the 2" vbar, a few holds with 54 on the IM hub

1hp 2x20 taps at 72lbs each hand

circuit medley of holds: 172 2hp, 45R/40L blobs, and 70R/65L wrist wrench, 3 rounds of five second holds each hand

plate holds with 35 lb, left 4 second/ right 10+ seconds for new PR 

[jvance]

 

[Durrs]

This looks really hard but good for wrist strength. Will add to arsenal. Thanks for the vid.

[jvance]

32 minutes ago, Durrs said:

This looks really hard but good for wrist strength. Will add to arsenal. Thanks for the vid.

It is quite difficult and has taken me a great deal of time to build up to this. Take great care in attempting... I don't hold at exactly parallel with the ground, as doing so elevates the chance of a tendon injury so I have it tilted slightly, which doesn't put the wrist in a dangerous leverage position with no room for error. I started these off and on over 2 years ago and back then a 25 was quite difficult to get to 10 seconds even as I could already curl the 35. I wouldn't do them more than 2x a week and I only attempt PRs every couple weeks, light volume holds go a long way over time to strengthen up the tendons without risking a blowout.

Edited December 16, 2016 by jvance

[jvance]

CJ to 175, 5 singles five second pause at top

BS 255x3x3

SGHP 255x2x3

CGHP 295x2x3

Trapi rows SG, 135x2x10

CG trapi rows 205x2x10

Curl holds to 80lb 5s 

Rev curl hold to 100 5s ez curl

Rev curl barbell to 105 strict

[jvance]

Yesterday mobility, planks and supermans. Vulcan to L12 then supported tns to L9. Wooden 4x4 pinch hold min each hand around 35lbish

 

10 pushups, 5 mr wonderfuls, 5 strict press, 5 push press, 5 push jerk, 5 bent over rear flyes - 3 rounds with 40lb dbs

Fgx isometic hold work for the biceps, various 

[jvance]

Fgx db snatches 3x5 each hand 40lb

Overhead snatch toss for height, 3 each hand

Various curls sets of 8

OH squat jumps with resistance bands

No set vulcan gripper to level 9 a few singles

[jvance]

Supersets 

Push jerks, rear flyes

Pushups, mr wonderfuls

3 rounds 10 reps each

Goodmornings, snatch posn flyes 

2 rounds same reps

[jvance]

2x side plank, front plank, superman, leg raise hold 5min total 

Following with 10lb dbs

Floor windshield wiper supermans with 

Seated goodmornings 4x5 pause hold

Squat posn side delt raises

40lb db fgx hammer holds 30 sec each

Same weight 10x pron/sup

V2 gripper tns to L9 CCS to 11 no chalk

Edited December 22, 2016 by jvance

[jvance]

Nearing the end of Christmas trip deload

Shoulder complex 40lb dbs for all exercises

Bent over triceps pushbacks, squat lateral raises (not full rom), slow descent OHP

5/5/10 for 2 rounds

3x5 push jerks for speed

3x3 sots press (very hard)

OH squat jumps about 24"... 2x5

[jvance]

V2 gripper supported no set (off hand grasping notched portion to hold steady)

Level 10 down to 1/8th, very difficult to no set this gripper, extremely wide 

Fgx snatch 40lb db 1x10, 1x5 faster

Same db 90 degree curl hold 60sec each hand

Wrist curls to fingertips

Shrug curls to cupped wrist, two variations ten reps

 

[jvance]

If youre reading this, Merry Christmas or happy whatever holiday youre celebrating... yes i trained on Christmas

Quickie HIT round; 5 thrusters, 5 PJ, 5 OH squat jumps to 24"... 3 rounds and changed the order per round, 40lbers like usual

1x4 SOTs press (getting more stable)

Two 10 yd walks with 40s locked overhead - great core/shoulder stabilizer trng

Seated goodmornings

Edited December 25, 2016 by jvance

[Kluv#0]

8 minutes ago, jvance said:

If youre reading this, Merry Christmas or happy whatever holiday youre celebrating... yes i trained on Christmas

Quickie HIT round; 5 thrusters, 5 PJ, 5 OH squat jumps to 24"... 3 rounds and changed the order per round, 40lbers like usual

1x4 SOTs press (getting more stable)

Two 10 yd walks with 40s locked overhead - great core/shoulder stabilizer trng

Seated goodmornings

I love those waiter walks. My neighbors in the spring/summer look at me in amusement. Merry Christmas

[jvance]

On ‎12‎/‎25‎/‎2016 at 11:16 AM, Kluv#0 said:

I love those waiter walks. My neighbors in the spring/summer look at me in amusement. Merry Christmas

definitely a fun new challenge, hope you had a good Christmas as well.

[jvance]

Klokov inspired snatch complex: Snatch high pull, snatch trapi pull, muscle snatch, OH squat, Klokov press from ATG, then OH squat up

75 for 5, 80x1 ,85x1, 90x1

V2 gripper, supported no set to LV 10 both hands (couldn't do this last week) then CCS to LV12 again unable to do this last week, encouraging

static biceps holds with fgx and bands

IM axle shrug pull, cupped wrists 143x2x5

single arm shrug pull biceps curls, 57x1x10 with 2.8 DB

plate hold, 25# bumper each ten seconds, right handed added a 3lb weight to center

Felt good tonight, the snatch complex felt zippy and my ROM seemed improved after a deload week without a barbell, grippers felt strong as I also TNS'd a super master quite easily between the Vulcan work.. probably a full grip schedule on Friday - easing back in

[Kluv#0]

11 hours ago, jvance said:

Klokov inspired snatch complex: Snatch high pull, snatch trapi pull, muscle snatch, OH squat, Klokov press from ATG, then OH squat up

75 for 5, 80x1 ,85x1, 90x1

V2 gripper, supported no set to LV 10 both hands (couldn't do this last week) then CCS to LV12 again unable to do this last week, encouraging

static biceps holds with fgx and bands

IM axle shrug pull, cupped wrists 143x2x5

single arm shrug pull biceps curls, 57x1x10 with 2.8 DB

plate hold, 25# bumper each ten seconds, right handed added a 3lb weight to center

Felt good tonight, the snatch complex felt zippy and my ROM seemed improved after a deload week without a barbell, grippers felt strong as I also TNS'd a super master quite easily between the Vulcan work.. probably a full grip schedule on Friday - easing back in

Just finished a marathon workout lol. However, I got a PR of 156.9 X10 reps on RT!! I was extremely happy. On a different note, have you ever done Savickas presses? They seem right up your alley(hard as Fudge and functional core related). Have a good one

[jvance]

2 hours ago, Kluv#0 said:

Just finished a marathon workout lol. However, I got a PR of 156.9 X10 reps on RT!! I was extremely happy. On a different note, have you ever done Savickas presses? They seem right up your alley(hard as Fudge and functional core related). Have a good one

Ill have to check it out thanks.

 

FS singles to 225

BS 235 2x3, 2x5

Back ext 65 2x5, goodmornings 2x5

Plank 3min

[jvance]

SNHP, trapi, HS, OHS, SB, Klokov press

65- 95 new pr

BTN press to 135pr

CL, SP, PJ, SJ to 155

C+J to 195

1HDL to 365 pr, had to use straps instead of hookgrip bc the only available bar was non knurled and slick

Lotsa volume today really feeling it now

[jvance]

Clean pulls to 275

Clean deadlifts from 1.5" deficit all triples, 315, 325, 335

FG DLs, better spinning bar so numbers down from expectations 

300 regular 235 extreme

FG Db 5 sec holds for 5, 120left, 140right, huge disparity in thickbar strength very frustrating

Biceps holds and underhand curls 55lb and 30 seconds on holds

Rev ez curl bar, 110 for double PR

Thin 2hp to 162

[jvance]

Day 1 new programs - need to add some beef to my lower body so i decided to give Smolov a try for the front squat, one day a week i will add thrusters to improve my pressing

Weight/reps/sets (had this backwards in past)

FS 155x8x3, 165x5x1, 175x2x2, 187x1

V2 gripper, supported no set to L9 two sets of doubles each hand

2.5 axle volume 5x5 volume day, started 240 but too heavy for moderate volume, so 220x5x4

Anvil holds at 140, 3 per at 3 sec

111 on euro with rag over, a bunch of volume holds and reps... workin those lats hard

[jvance]

Again:

FS 155x8x3, 165x5x1, 175x2x2, 187x1

This time 2x thrusters first two of eight, then 1x each following set, 187 just front squat with 3ct pause

Snatch 95x10

Complex: SGHP, HS,  OHS, KP, 65/75/85

Shoulder work and back ext to finish

[jvance]

Same front squat routine as yesterday, first reps of each set were squat cleans

Week 1 of Smolov wrapped up, aside from lunges and stretching - no more squatting til monday. Quite a bit of volume in 3 days; 16300lbs lifted in 102 reps not counting warmup... legs feel fatigued but not sore, the program really gets rough later on so this is really nothing in terms of intensity.

DO fat gripz on fast spinning bar, 1 and 3/8" makes it about 2.5" and spins for days, tough on numbers and forearms.

Today was a recovery day as per Texas method programming for my thickbar. 

Today 5x5 at 72% 5rm (ballparked at 205 since using new bar). Friday will test 1RM/5RM and get more accurate.

Underhand high pull curls 40lb fgx 10 reps/min curl hold

Planks and back ext to finish

 

[jvance]

Forgot to OH squat jumps with bands overhead, jump from atg position, land and drop atg. 3 singles to 24" box, 1 to 30" box. Will add volume on snatch days, very fun and challenging exercise.