honk Posted August 20, 2014 Author Share Posted August 20, 2014 17.08.2014 Grease The Groove Euro Pinch 7 total reps @ 41kg Grippers 7 total reps @ filed #1, RB180N each hand Deload Week 18.08.2014 off day 19.08.2014 Overhead Squats 30kg x 3 30kg x 3 35kg x 3 Front Squats 42,5kg x 10 42,5kg x 10 42,5kg x 10 Deficit DO Axle Deads 75kg x 10 75kg x 10 L-Sit 16s 16s Grippers up to #2,5 miss righty #2 miss lefty Grease The Groove Euro Pinch 7 total reps @ 41kg 20.08.2014 Standing Press 30kg x 5 35kg x 5 35kg x 5 Pull Ups bw x 5 bw x 5 chin ups bw x 5 Bench 40kg x 10 40kg x 10 40kg x 10 PIP joint of my right index isn’t touch sensitive anymore :-) I might return to the rim lift with my index finger getting better. Or I’ll keep doing grippers and add some set practise, dunno yet. Grease The Groove Euro Pinch 7 total reps @ 41kg and counting Quote Link to comment Share on other sites More sharing options...
jvance Posted August 20, 2014 Share Posted August 20, 2014 A lot of grease the groove on pinch, do you go heavy once in a while? Quote Link to comment Share on other sites More sharing options...
honk Posted August 20, 2014 Author Share Posted August 20, 2014 (edited) I do, just not very often. on the 26th of June I pulled 61kg on the 1st of August I pulled 63,5kg Just testing once in a while. Edit: I only test, when I think I've gotten stronger. Edited August 20, 2014 by honk Quote Link to comment Share on other sites More sharing options...
jvance Posted August 21, 2014 Share Posted August 21, 2014 You might be better served doing medium range pinches at maybe 75% 1rm, but increasing your volume density. I've been seeing very positive things by training with a timer and just pulling, rechalking and resting. As time goes by I decrease those rest breaks and end up pulling more reps in said time. Never all out failure tho... Quote Link to comment Share on other sites More sharing options...
honk Posted August 21, 2014 Author Share Posted August 21, 2014 Thanks for your input Jon! My reasoning behind GTG is that I want to dial in the movement thoroughly. I always had the plan to switch to something else at some point. How often should I do a pinch workout as you described it? Quote Link to comment Share on other sites More sharing options...
jvance Posted August 21, 2014 Share Posted August 21, 2014 About once a week; maybe 2x per 10 days, depending on your own recovery. Quote Link to comment Share on other sites More sharing options...
honk Posted August 21, 2014 Author Share Posted August 21, 2014 I'll give that a go. Thanks again for your input.I think I will end up having a pinch day, a gripper day and the axle day that I already have.Had a spontaneous gripperworkout yesterday.up to#2 x 1 left#2.5 choked to 21mm x 2 The intricacies of gripper technique drive me crazy.My left hand is too stupid for grippers. Quote Link to comment Share on other sites More sharing options...
honk Posted August 22, 2014 Author Share Posted August 22, 2014 22.08.2014 Axle Power Cleans 50kg x 3 60kg x 70kg x 2 77,5kg nada clean pulls with 60 and 70kg Sumo Deads 90kg x 3 wider than usual 90kg x 5 90kg x 4 inaba style for fun Front Squats 50kg x 9 50kg x 9 https://www.youtube.com/watch?v=cvN4_x1kMeQ Weirdest dl style ever, good enough for 17 ipf world titles though. Maybe he tried to get something out of his wraps?? I like to try new stuff during deload week, I don’t think I will keep axle cleans in. I mean I could go Chris James and do them before axle deads… ...but that might be a little too much for me. Quote Link to comment Share on other sites More sharing options...
honk Posted August 23, 2014 Author Share Posted August 23, 2014 23.08.2014 Bench 40kg x 5 40kg x 5 40kg x 5 Bench Rows 40kg x 5 40kg x 5 40kg x 5 40kg x 5 Grippers right #2 x 4 filed RB 160 x 3 left RB 210N x 3 RB 210N x 3 Standing Press 35kg x 10 35kg x 10 35kg x 10 35kg x 10 35kg x 10 Fat DB Curls 15kg x 8 Barbell Curls 35kg x 4 35kg x 5 Cycle 6 starts on monday :-) Quote Link to comment Share on other sites More sharing options...
honk Posted August 25, 2014 Author Share Posted August 25, 2014 24.08.2014 Thumbloop ala Rick Walker 1kg + loading pin x many sets in the 20rep range My Thumbs have been feeling a bit iffy the last days, so I thought it might be a good idea to get some blood flow going. 25.08.2014 6.1.1 Push Press & Power Jerk 50kg x 5 PP 50kg x 3 PJ 50kg x 5 PP 50kg x 3 PJ ATG Front Squats 52,5kg x 5 55kg x 5 57,5kg x 10 DO Axle Deficit Deads 87,5kg x 10 87,5kg x 10 87,5kg x 10 L-Sit 10s 15s Quote Link to comment Share on other sites More sharing options...
honk Posted August 26, 2014 Author Share Posted August 26, 2014 26.08.2014 6.1.2 Standing Press 45kg x 5 47,5kg x 5 50kg x 6 Pull Ups 5kg x 5 10kg x 5 chin ups 15kg x 6 Very little sleep and really tried all day, but I didn’t want to delay training until tomorrow. Really happy with the session under these conditions. Called it a day after pull ups, cause well I was just spent. Drilled a new hole in my lifting belt today. Yeah that’s how well the whole diet thing is going. :-D But getting stronger is my top priority right now, my dl has been on the rise and I don’t want to put that into jeopardy. Maybe I start caring after I have pulled 180kg. Gripper sesh tomorrow. I’m leaning towards a EDT approach ala Jon Vance, most likely a 10 min time frame. 1 Quote Link to comment Share on other sites More sharing options...
honk Posted August 27, 2014 Author Share Posted August 27, 2014 27.08.2014 Grippers 10 min time frame: 8 singles and a miss with #2 righty 9 singles with RB 180N lefty Started out with an unrealistic pace, but I guess that happens to most newbies on protocols like this. I would’ve liked to use less resistance, but I don’t have a gripper for my left that would fit that bill. Did some pull ups and chins to get the body into go mode. Deffo some fatigue from yesterday there. Quote Link to comment Share on other sites More sharing options...
honk Posted August 28, 2014 Author Share Posted August 28, 2014 28.08.2014 Rack Power Jerk 40kg x 3 50kg x 2 60kg x 1 70kg x 1 80kg x fail 80kg x fail 60kg x 5 failed 6th Sumo Deads 117,5kg x 5 125kg x 5 132,5kg x 10 Front Squats 50kg x 10 55kg x 5 50kg x 10 Kelso Shrugs 4 count holds 36kg a side x 7 L-Sit 15s 14s 14s So I thought today would be the day I put bw overhead for the first time. Not even close. Guess I have to put in some rep work before that happens. First seven reps on deadlifts were DO then I switched to hook grip and the reps got harder. Last rep was really ugly, real grinder and I had to hitch a bit. Thing is I went to the gym with 10 reps as a set goal… ...hopefully I’m smarter next time. Quote Link to comment Share on other sites More sharing options...
honk Posted August 29, 2014 Author Share Posted August 29, 2014 28.08.2014 6.1.4 Fat DB Clean & Push Press 25kg each arm x 4 25kg each arm x 5 Bench 52,5kg x 5 55kg x 5 60kg x 9 failed 10th Euro Pinch 27 singles @ 48,5kg in 10 minutes Bench Rows 52,5kg x 5 55kg x 5 60kg x 12 52,5kg x 5 with holds 52,5kg x 5 with holds Barbell Strict Curls Back against Post of the Cage 35kg x 5 I don’t know, if pressing before benching (bad word filter)s with my bench, but it certainly (bad word filter)s with my head. Won’t be doing that again. Liked the pinch training, it’s easy enough so that conditions don’t have to be spot on. Almost got a cut lefty, I might take the thumb webs next time. Quote Link to comment Share on other sites More sharing options...
honk Posted August 30, 2014 Author Share Posted August 30, 2014 30.08.2014 Axle Wrist Curls 30kg x 10 40kg x 8 wrists started hurting, so I stopped Fat DB Wrist Curls 17,5kg x 5 17,5kg x 10 forearm @45° ala Cyplenkov 17,5kg x 7 17,5kg x 10 forearm @45° ala Cyplenkov Sledge Choke to the front 39,5cm @4kg (136inlb) x 1 42cm @4kg (145inĺb) x 1 PR 42cm @4kg (145inĺb) x 1 37cm @4kg (127inlb) x 10 Sledge Choke to the rear 42cm @4kg (145inĺb) x 6 Sledge to the front forearm rested 27cm @ 4kg (94inlb) x 8 29,5cm @ 4kg (102inlb) x 5 Sledge to the rear standing, dynamic 27cm @ 4kg (94inlb) x 8 29,5cm @ 4kg (102inlb) x 8 Formulator Wrist Extensions 3,75kg x 10 3,75kg x 10 I’m deffo not into wrist training. But my wrists are so weak that they hold me back on some stuff, something needs to be done. Just trying different stuff today. Not sure yet how to fit wrist work in, but it needs a set place or I won’t do it. Right now I’m leaning towards a wrist curl and a separate sledge day per week. Or I’ll to one but not the other and switch back and forth between sledging and wrist curls every few months. Input very welcome. :-) Thumbs, hands and forearms sore from yesterday. Quote Link to comment Share on other sites More sharing options...
honk Posted September 1, 2014 Author Share Posted September 1, 2014 01.09.2014 6.2.1 1 Armed Fat DB Strict Press 17,5kg x 5 each arm 20kg x 5 each arm 20kg x 5 each arm ATG Front Squats 55kg x 3 57,5kg x 3 62,5kg x 11 DO Axle Deficit Deads 90kg x 4 90kg x 4 Hands not fully recovered from pinching and head’s not in it on deadlifts. Might give axle deads another shot tomorrow and do sumo pulls a day later than planned. Quote Link to comment Share on other sites More sharing options...
honk Posted September 2, 2014 Author Share Posted September 2, 2014 02.09.2014 6.2.2 Standing Press 47,5kg x 3 50kg x 3 55kg x 4 not a real grinder DO Axle Deficit Deads 90kg x 10 90kg x 11 Pull Ups 10kg x 3 15kg x 3 chin ups 20kg x 4 Bench 40kg x 5 50kg x 5 50kg x 10 55kg x 10 50kg x 10 Doing sets of 10 on deadlifts feels like running to me. Felt strong on bench, so I went a bit heavier. I guess it’s very unlikely that I run into any kind of recovery problem at my strength level. Technically all my benching is done with a close grip. Didn’t mention it till now, cause when I started training again it was my strongest grip. I don’t have a big bad back or anything, but I can use my lats with a close grip, which surprised me a bit. Quote Link to comment Share on other sites More sharing options...
honk Posted September 4, 2014 Author Share Posted September 4, 2014 04.09.2014 Grippers 10 min time frame: 11 singles with #2 righty 11 singles with RB 180N lefty Sledge to the front forearm rested 24,5cm @ 4kg (85inlb) x 12 24,5cm @ 4kg (85inlb) x 11 Sledge to the rear standing, dynamic 27cm @ 4kg (94inlb) x 11 27cm @ 4kg (94inlb) x 10 Thanks for turning me to EDT Jon! Not a dramatic increase in reps on grippers, but all reps were much more solid. Made the handles grind on most reps. Starting out really light on the sledge stuff, in it for the long haul. I’ll do two sledge sessions a week, and some time down the line I’ll ditch slegding for wrist curls. Quote Link to comment Share on other sites More sharing options...
honk Posted September 6, 2014 Author Share Posted September 6, 2014 06.09.2014 6.2.3 Rack Power Jerk & Push Press 60kg x 3 PJ 60kg x 5 PJ 65kg x 3 PP 60kg x 5 PJ Sumo Deads 125kg x 3 DO, no belt 132,5kg x 3 DO, no belt 140kg x 6 hook grip, belt Front Squats 55kg x 9 52,5kg x 10 50kg x 10 47,5kg x 10 45kg x 10 Kelso Shrugs 4 count holds 38kg a side x 5 36kg a side x 5 1 Armed Strict Press 16kg x 10 each arm Power Jerk feeling way better today, starts to resemble a jerk. I’m starting to believe that 137,5kg x 7 a few weeks ago happened on one of those +10% days. Quote Link to comment Share on other sites More sharing options...
honk Posted September 7, 2014 Author Share Posted September 7, 2014 07.09.2014 6.2.4 Bench 55kg x 3 60kg x 3 62,5kg x 9 Euro Pinch 35 singles @ 48,5kg in 10 minutes Bench Rows 55kg x 3 60kg x 3 62,5kg x 12 55kg x 5 with holds 55kg x 6 with holds Fat DB Clean & Push Press 20kg x 5 20kg x 5 Fat DB Strict Curl 17,5kg x 7 Workout went way better than expected, went in a bit sore in the shoulders, tris and upper back. Started bleeding around rep 20 on pinch, and realized afterwards I had tape around. 1 Quote Link to comment Share on other sites More sharing options...
dlewis8589 Posted September 7, 2014 Share Posted September 7, 2014 Good work in this log, keep it up brother! Quote Link to comment Share on other sites More sharing options...
honk Posted September 7, 2014 Author Share Posted September 7, 2014 Thanks bro! Quote Link to comment Share on other sites More sharing options...
honk Posted September 8, 2014 Author Share Posted September 8, 2014 08.09.2014 Sledge to the front forearm rested 19,5cm @ 4kg (68inlb) x 20 19,5cm @ 4kg (68inlb) x 20 Sledge to the rear standing, dynamic 22cm @ 4kg (76inlb) x 20 22cm @ 4kg (76inlb) x 20 Thumbloop ala Rick Walker 1kg + loading pin x many sets in the 20rep range Quote Link to comment Share on other sites More sharing options...
honk Posted September 10, 2014 Author Share Posted September 10, 2014 10.09.2014 6.3.1 Fat DB Clean & Push Press 22,5kg x 5 25kg x 5 ATG Front Squats 52,5kg x 5 57,5kg x 3 65kg x 10 75kg x 1 80kg x 1 DO Axle Deficit Deads 92,5kg x 10 92,5kg x 10 100kg x 6 L-Sit 17s 20s Finally some progress on the db stuff. Depending on how I feel tomorrow, I might try 62,5kg or even 65kg on the press. 60kg has been a PR for far too long. Back when I did 60kg I was a whopping 10kgs lighter and fantasizing about a bw press though. Quote Link to comment Share on other sites More sharing options...
honk Posted September 11, 2014 Author Share Posted September 11, 2014 11.09.2014 6.3.2 Standing Press 40kg x 3 50kg x 2 57,5kg x 1 65kg x fail 62,5kg x 1 PR 57,5kg x 2 Pull Ups 5kg x 5 15kg x 3 chin ups 25kg x 3 Bench 57,5kg x 10 55kg x 10 52,5kg x 10 50kg x 10 47,5kg x 10 Pull Ups & Chin Ups x6 P x6 C x6 P x6 C x7 P From the way 57,5kg x 1 felt, I knew 65kg was very, very questionable. Had to try anyways and got to eye level or there abouts, not 100% sure. 62,5kg was a real grinder though. I guess (hope) I’ll keep on the productive side of training now, and maybe test 67,5kg or 70kg next. Next time I won’t go heavy on db press the day before. Pull Ups slowly on the way back up? Hit exactly the same weight and reps on bench, I want to hit on front squat in two days, just feels wrong. I’m gonna do something about that. Quote Link to comment Share on other sites More sharing options...
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