jvance Posted October 22, 2016 Author Share Posted October 22, 2016 oly cleans, to 185, good form, dropped into quality front squat, couple singles. back squats, to working set 235x5x3 ATG 2 ct pause each rep worked sets of five strict dips immediately between squat sets Quote Link to comment Share on other sites More sharing options...
jvance Posted October 23, 2016 Author Share Posted October 23, 2016 (edited) sprint sets, uphill mainly, 30 second/90second rest tabata timer back to garage, CCS grippers, left GHP5 one set of four reps, fifth off by a smidgen, right hand 2.5 rated 125 for five solid IM axle powershrugs, up 5 from last week to 298#, ten solid shrugs definitely had more in the tank IM RT to 156.6 left, 8 reps, more authority on these but gassed out before my target of ten, bicep started compensating as the hands tired so I didn't to risk straining it again. Right, 186.6, 8 reps this time without having to take a quick shake out the hand break like last week, progress... 38mm 2hp euro, to 166 a couple singles, then 1hp to 76, taps, 20/16L best set... conditions pretty dry... didn't help but felt strong anyway thin block 2hp, to 168, a couple good holds up top, nothing more than two seconds but this used to be stuck to the ground so I'll take it 38mm 1hp holds, 76#, left hand 6 ct hold, right 12 second finisher was blob drags, felt very strong today as recently I have only been able to drag for 3 laps (14) consecutively, today I managed 8 laps, funny how my hamstrings were feeling it just as much as my thumbs at the end All in all, steady gains showed through the first week my training adjustment, nothing crazy but measurably stronger edit: 39% relative humidity, temp 82 in garage Edited October 23, 2016 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted October 24, 2016 Author Share Posted October 24, 2016 Gym Hang cleans, strict form full front squat catch 195x5x1 Front squat atg 2ct pause, 215x4x1, 225x1x1 OH squat, 135x3x1 Snatch grip DL 295x3x3 everything done in flip flops, or socks, forgot my lifting shoes, so i stayed under 90% intensity Quote Link to comment Share on other sites More sharing options...
jvance Posted October 26, 2016 Author Share Posted October 26, 2016 3 Quote Link to comment Share on other sites More sharing options...
jvance Posted October 26, 2016 Author Share Posted October 26, 2016 Backsquats, 255x1x3 38mm 1hp 76lb holds, best 15 right, 10 left pr, did 3 or 4 the last set was the PR 64kg inch left to right xfer, after getting some strong left hand pulls I got the idea to try this 80 in plates thin block 1hp/75 left, 2hp up to 168 PR, just counting plates, ended up doing a five second hold with last weeks PR, 75 in plates 1hp 71lb taps, thumb guards 16/13, again several sets Blob drags 10 laps 14 feet, these really kill the thumb and hammies, left thumb joint aching, however, drags really set the hands up for blob domination once I decide to do some full lifts - I refrain on doing them too often because they smoke the hands too quick for other stuff. quick workout but very intense, have to take a one week break due to unforeseen circumstances... maybe the extra rest will pay off Quote Link to comment Share on other sites More sharing options...
jvance Posted November 1, 2016 Author Share Posted November 1, 2016 First workout back light squats, to 215# front squat single in vibram shoes, didn't want to push harder on first day CCS grippers, to left ghp 5 for five reps, attempted 145 ghp 7 CCS right, off by 1/8th 2hp 38mm, to 171 for singles, then thin block to 176.2 PR from last week +2lb a few 1hp taps at 71# but didn't burn out, want to hit fat grips tomorrow so only pinched today Quote Link to comment Share on other sites More sharing options...
jvance Posted November 2, 2016 Author Share Posted November 2, 2016 OH squat/from hang snatch, to 135 2 reps Hang clean to front squat 2 reps, to 205 One hand snatch to 105, 3x each hand Fgx work, left clean to 100, 105 right Thumbless, 115 left/125 right 150 db thumbless fingertip time holds 9L/10 right Hammer db curls 75s 1x8 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 3, 2016 Author Share Posted November 3, 2016 (edited) Combination set, power snatch, hang power snatch, strict press, push press, split jerk 85, 95, 115, 135, 145, 155 pr power hang snatch Then power clean, push press, split jerk 165, 175 Clean, front squat 3x 185, 205 two sets Atg pause squat, 225, 245 Snatch grip dl high pull, 205x2x3 A few muscle up singles, form was good Edited November 3, 2016 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted November 4, 2016 Author Share Posted November 4, 2016 Warmup then light OH squat/snatch technique work, many singles at 95lbs working on footwork and transitioning straight into thin pinch, first 2hp on 8mm block, up to 127.5 in plates -pin and block, 130 in plates hovered but no lockout (up about 10lb I think from last 8mm session) then 38mm euro 2hp, not very grippy today at all (soggy 76 degree, 68% humidity) felt even muggier than that... up to 168 for a few singles but no PR attempts then thin block (40mm I think) 2hp, last PR was 176.2, which came up easy, then 178.7 and 181.2, both PRs and finally into 180s on this block... about a month ago I was still chasing an over 2 yr old PR of 168... I love this thin pinch stuff... finger tendons just keep strengthening up like no other, especially the weaker digits on the outside - might be the key to some big pinch PRs down the road soon Quote Link to comment Share on other sites More sharing options...
jvance Posted November 5, 2016 Author Share Posted November 5, 2016 Trying to log active rest days.... big thickbar workout on tap for tomorrow. 2 stretching sessions, 10 mins. 4 rds contrasts, 1:30 hot- cold, finished on cold and put on sleeves n gloves. Armaid tonight. Quote Link to comment Share on other sites More sharing options...
jvance Posted November 6, 2016 Author Share Posted November 6, 2016 oly cleans + front squat 135-205, 10lb increases, good form throughout ghp 5 ccs left 1x5 much easier than last session/ghp6 right ccs 1x3 2.5 axle powershrugs 1x12 @ 250 RT left 1x12 @ 146/right 176 1x13, last rep was a hop 64kg inch negative holds (2 second controlled lowering) left hand +10lbs, right hand +20lbs, 4 rounds 2hp 38mm euro and 40mm pinch block, 3 second time holds, both with 161lb, 60 second rests between and did 3 holds each implement blob drags, felt really tough today, as last time got 10 laps but only managed four today - maybe a combination of soupy mugginess and fatigue from high rep thickbar finished with 40/50 rotations 8lb shots, again.... forearms gassed and completely blown up 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 7, 2016 Author Share Posted November 7, 2016 Front squats, pause atg singles 135- 230 going up by 10s to 225 Backsquats atg with pause to 255, then speed atg 3singles Speed high pulls 255, 5 singles Glute ham ext 155, 2x5 Seated good mornings 135, 2x3 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 8, 2016 Author Share Posted November 8, 2016 (edited) Tough grip workout after rough night's sleep, loud storm and power outage at 3am 2" vbar, dusted off after no serious training in years I think... singles up to 231 left and 241 right old anvil plus weight, 120 was easy both hands, went for 160 left several tries no go, up to 170 fairly easy right IM LBH anvil, up to 174 both hands, good to know I am still reasonably strong on this stuff with literally no serious training for a long while 2hp thin block, to 176.2, 181.2 hopped twice, was last week's PR 2hp 50mm, to 183 for a couple 3 second holds.... didn't feel as easy as I thought it was going to be after some intense thin training. Maybe just not a good texture day, muggy and soggy in garage 1hp swings, 83 for 5 swings each hand generic shallow hub work, to 40 in weights, will weigh the pin and hub in a bit 35 plate wrist curl, first time working this although it seems a bit more risky for injury, did one rep each wrist tractor weight pinch snatch, 40 lbs painted iron with about 50 mm thickness, got 7 left before it slipped going up and right was 7 also.. great finisher edit: short pin and generic hub are 7lbs even so 47# is my baseline for shallow hub Edited November 8, 2016 by jvance 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 9, 2016 Author Share Posted November 9, 2016 Backsquats pause atg 225x4x5 Dips 5x5 Shot rotations 40/40 changing directions every 10 Shallow hub swings, 32lb 2x6 both hands Quote Link to comment Share on other sites More sharing options...
jvance Posted November 11, 2016 Author Share Posted November 11, 2016 bad workout DO IM axle powershrugs 308, set of 9, struggled badly here had to rest on thighs and regrip twice 2.5 axle powershrug 260, 8 clean reps, last two barely held on 2.5 axle thumbless hold, 230 for seven seconds last portion of workout was wrist work, since pinch and grippers felt horrible plate curls, a few singles with my rage 25 bumpers plate holds, only PR today, got a 3 second hold with 35 lb left, and did a 3 second hold with 35 and extra 2.5lb centered. Overall, strength was down this morning on just about everything, but the plate work at the end was heartening as it shows increases in pure tendon strength of the wrists 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 13, 2016 Author Share Posted November 13, 2016 Yesterday hang snatch plus second OH squat to 145 olympic cleans, strict form exaggerated front squat catch and then a second atg front squat. 155- 215 Snatch grip high pulls at 215 2x5 High pull DL at 235x5 Today ladder pushups 5-10 back to 5, five breath rests Hill sprints,30s/1:30rest for 8 rds Quote Link to comment Share on other sites More sharing options...
jvance Posted November 14, 2016 Author Share Posted November 14, 2016 At gym... much stronger day than friday Backsquats atg 235x5x5 last set only did four, legs still recovering from HIT sprints yesterday. Fbbc vbar attachable handle, to 205. Much slicker and more difficult than traditional vbar. 39mm block 2hp (stated 40mm in past) up to 176, 181 wouldnt go... perhaps slicker in warm damp gym environment. Same block 1hp, 76 left, 86 rightT RT left 156 left for ten, right 186 but only six today also managed the 100lb one hand pinch, it has a slight rim on both sides coated very slick coated in rubber or something... forget the brand.. tried it a while ago and didnt even float it. DO fat grips 275 for six, very good result as the bar left a good gap and spins free. 245 thumbless hold, nine seconds... happy to start here. RT thumbless hold, 141, 7 seconds left, ten easy right Sh hub, to 47. Stuck here now.. 101mm block 1hp, 50 left, counting plates only, 60 right. Block and pin likely over 10lb. Solid day and numbers as gym is not ideal grip environment. 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 15, 2016 Author Share Posted November 15, 2016 P clean/strict press, push press, split jerk 135/145/155 Klokov press, 95x1x5, 105x1x3 OH squat atg timeholds, 95,105, 115 each ten seconds in full squat pos Hammer grip chin up holds, 2@30 seconds Tricep pushdowns for pump Quote Link to comment Share on other sites More sharing options...
jvance Posted November 18, 2016 Author Share Posted November 18, 2016 backsquats 255x3x3 CCS left ghp 5, six reps up one from last week, right ghp 6 four reps 1hp singles w/ 3 second hold and thumbguards, left 79, right 83 2.5" axle DO grip, 240x1x10 and then nine second thumbless hold same weight 2" vbar to 231 both hands, 241 right, 246 hopped.... tough sledding, vbar used to be so easy... the fact that I stack all full size metal aaand bumper plates of the same diameter makes rotation more intense than the 45/35/25 stack I used to go with 3" saxonbell snatches, singles both hands at 62, 45# blob taps, 3x10 each hand Later 3 rds contrasts, ended on warm shot rotations 30 backwards, switch and 30 right and switch fingerwalks on sledgehammer, bare wood no tape, 13lbs left, then 15.5 right, left got about halfway up Quote Link to comment Share on other sites More sharing options...
jvance Posted November 18, 2016 Author Share Posted November 18, 2016 Speed hang snatches 95/105/115/125 all sets of five... trying to get faster as my form has improved P clean/strict press/push press/split jerk to 155 P clean and jerk 175, 5 singles 205 easy clean and 3 paused atg front squats Snatch grip DL 295/315/325 Speed snatch grip/clean grip/narrow stance straight footed DL @ 295x3 combo set 3inch deficit DL 295x2x3 speed pulls One hand barbell snatches 95/105/115max left/125/130/135 right... all hook grip except last PR attempt at 135 i ditched the hook grip as a test of grip. I think my last PR was 125 or 128, i will read back and see.... 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 19, 2016 Author Share Posted November 19, 2016 messing around thought it'd be cool to try this... anyone else attempt this?? 3 Quote Link to comment Share on other sites More sharing options...
jvance Posted November 20, 2016 Author Share Posted November 20, 2016 Hill sprint tabata :30/1:30 for 8 CCS grippers, didn't attempt the working set... warmups felt off - maybe not healed from last session 39mm block pinch, to 167 for a single, dry conditions about 65 degrees and 35% humidity didn't lend any assistance for pinch today 1hp tilted back lifts, 83 both hands for 3 second holds 2.5" axle DO DL, 250... wanted 10 reps but got to 8 cleanly, tried valiantly to get two more good reps but ended up getting three more attempts to the knees... Same weight thumbless hold, first attempt didn't even start the count before my wrists were giving out... oh boyy... gave it another 5 minutes and got my 8 second hold I was aiming for a few 25 cap plate hubs, doing various dynamic work with the hold... very shallow hub on these plates, slick and not even vertical vbar to 200 lbs, probably 15-20 reps each hand over a few min anvil swings, 120 lbs, best was five right, four left anvil holds, 130 ten seconds each hand LBH @ 142, 20 reps alternating hands blob holds as a finisher, 40 lb blob, 30 seconds total time under tension both hands, right hand only took two holds, left five I think... next week will double the TUT Quote Link to comment Share on other sites More sharing options...
jvance Posted November 21, 2016 Author Share Posted November 21, 2016 P clean / strict press to 155 Clean/thruster/split jerk to 185x2 Klokov press 95x5 Front squat atg 195x5, 215x3 One hand clean to 175 both hands One hand DL hook grip timeholds, 225 Two 5 second holds each hand Quote Link to comment Share on other sites More sharing options...
jvance Posted November 23, 2016 Author Share Posted November 23, 2016 OH squat triples 95/115/125/135, working set 145x3x3 Backsquat atg 235x4x6 Ext bucket to 20lb Sledge finger walks 15.5 left,18 right Quote Link to comment Share on other sites More sharing options...
jvance Posted November 23, 2016 Author Share Posted November 23, 2016 C&J singles by 10, 135- 185, 190 Snatch grip DL 225,245, 265, 275, 295, 315, 335 Conv DL 335x3 FG DL around 60+ mm, singles to 305, PR for that bar FG db rows 130x8 right, 120x8 left Thumbless holds same weights, best was 8 sec Plate holds, 25 lb plate plus 20lb db on top right, 15 left. Irongrip rubber DB 2 hand pinch, up to PR 115, got it twice cuz i forgot to show the weight designation on the first lift lol Video will go up later Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.