Jump to content

Recommended Posts

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
Link to post
Share on other sites
  • Replies 866
  • Created
  • Last Reply

Top Posters In This Topic

  • honk

    638

  • FrankyBoy

    29

  • burkhardmacht

    24

  • Alawadhi

    22

Top Posters In This Topic

Popular Posts

25.06.2014 Fat DB Power Clean 44kg x 1 each arm 46,5kg x 0 each arm 39kg x 4 each arm Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand

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 unti

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

Posted Images

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 by honk
Link to post
Share on other sites
jvance

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...

Link to post
Share on other sites

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?

Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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 :-)

Link to post
Share on other sites

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

Link to post
Share on other sites

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.

  • Like 1
Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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.
Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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.

Link to post
Share on other sites

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. :trout

  • Like 1
Link to post
Share on other sites

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

Link to post
Share on other sites

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.

Link to post
Share on other sites

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. :D

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.

Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.