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Hi people I am glad I found this site to share training with like minded individuals. I am not sure how it works but I bought a subscription so hopefully I can start a training log now. I'm 6 ft 235, I just recently got into grippers and I really want to close and certify on the COC # 3.

My last workout 2/14/14-

Incline DB curls #35s 10 x 10 Sets

Supersetted with Hub DL

#25x2, #30x1, #35x1, 37.5x1*PR, #40xF

Hub Holds #30-L/R Hand seconds- 13/9, 8/9, 13/8, 8/5, 11/10

Dropped to #25 for reps L/R Hand: 8/4, 7/7, 8/5, 7/7, 6/8

Pullups (BW)- 5X5

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4/11/15-Press/Grippers Rest pause BP: 1 minute rests set 1: 275# x 6, 2, 2 set 2: 245# x 5, 2, up to 260# x 2 Strict press: 75, 85, 95% 5, 3, 1 125# x 5 140# x 3 155# x 6 had a few in the tank

Hi people I am glad I found this site to share training with like minded individuals. I am not sure how it works but I bought a subscription so hopefully I can start a training log now. I'm 6 ft 235,

5/30/15-Squats/TnsGrippers ssb atg: 220# x doubles x 15 sets 30 sec rests ssb dead squats: 220# x 1 240# x 1 260# x 1 x 12 sets ( 20#weight, volume PR) ghr x 5-7 x 10 sets bx x 10 x 10 sets T

Welcome to the forum!

Will look forward to seeing your progress.

You're sure to find great info here to help achieve your goals.

-Yori

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Todays workout: 2/17/14

Dips- BW X 5, 5,+10X5,+25X5,+35X5,+50X5,+55X5X10 sets, drop to BW X 20, 16

Upright Row- 65x15, #85x15, #105x9, #125x7, #135x7,6,5,6,5,drop to #85X15

Supersetted with

DB strict curls (back,hips,head,elbows against wall)- #30X10,#35X6,#45X8,7,6,#50X4,4,5,5 drop to #30sx12

500 ab mat crunches<15 minutes

Tomorrow is Box squats and grippers.

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2/18/14

SSB Box Squats- 230x3x6 sets

GHR- 5x15 @ BW

Gripper work started around set 4 of squats

Warm up to

COC # 2- L/R- F/1,1/F, 1/F, 1/1, 1/1, 1/1, 1/1, F/1, F/F, 1/1 *Big PR closing the number 2 with the left hand consistently for the first time.

COC # 2- Max attempt+ 10 second hold x 5 sets

COC # 1.5-L/R- 10/11 solid slow reps

COC # 1-L/R- 13/15 Pretty burnt out

Monster mini band reverse hyper off GHR X 50 reps

Great workout! Solid progress.

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2/19/14

DB lat raise-#20sx15, #22.5sx12, #25s x 12, #27.5s x 12, #30s x 12 x 12 sets

BB shrugs- #225 x 25, 25, #275 x 20 x 10 sets

DB rear delt raise-#30s x 10 x 5 sets

Land mines x #25 x 50 reps

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2/21/14

Pullups- Bw x 10, 10, 10, #10 x 5, #25 x 5, #35 x 5, #50 x 5, #60 x 5, #75 x 3 x 10 sets, #50 x 6, #25 x 8, Bw x 11, 10

Hub DL- up to #35 x 2, 37.5 x F.

Hub DL for reps LH/RH x #30- 4/4, 3/3, 8/5, 6/5, 8/6, 6/5, 5/3, 6/5, 5/3, 6/5, 4/5, 3/3

Hub Holds for seconds LH/RH x #30- 8/7, 11/8, 5/5

COC # 2.5 cheat close and then try to hold x 10 seconds x 5 sets

Seated DB incline curls/ Tricep kickback superset x 15 x 5

- Good workout, the pullups went really well but they may have taken away from my hub deadlifting. Maybe next time I'll do Hub work first and see if I can't break #40. I'm still a long way off the 2.5 but I gave it some max attempts and I got to about parallel with my right hand. I'll get there.

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2/24/14-

Weighted dips- #10 x 4, #25 x 4, #35 x 4, #45 x 4, #65 x 4 x 10 sets, drop sets 1 min rest- #50 x 9, #40 x 5, #30 x 6, #20 x 8, bw x 16, 13

Big Set- 10 sets of max reps adding weight.

Strict curl

6 Chain (#130+-) tricep extension

Upright Rows

Good workout. I'm doing volume training for my dips I'm trying to get a good base going on this exercise because it doesn't hurt my elbow for whatever reason. Grip work tomorrow. Time to get the mind right.

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2/25/14

SSB Box SQ up to 235 x 3 x 6 sets

Gripper work- Started about the 4th SSB warm up set

COC # 2- L/R- 2/2*PR, 2/2, 2/1, 1/1, 1/1, 1/1, F/F, 1/1, 1/1, F/F- Couldn't finish like that so 1/1

COC # 2 Max attempt and hold 15 seconds x 5 sets

COC # 1.5 x L/R- 10/9

COC # 1 x L/R- 18/17

GHR x 15 x 5

Reverse Hyper 30 x 3 x monster mini band

Huge PR on the # 2 today felt good to double that bastard. Last week I was barely closing it once so that fired me up big time.

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2/26/14

DB lateral raise #20s x 20 x 10 sets

superset with

DB lateral raise partials #50s x 10 x 10 sets

BB shrugs #225 x 25, 25,#275 x 20, #315 x 18, 16, 16, 17, 15, 13, 12

superset with

Face pulls x 10 sets

Got a good sweat going even though it was cold in the garage. IMO you can never do enough lateral raises. I try to keep my shoulders down and go from the hip so there is no swinging. Try doing those partials with as heavy a weight as you can. I moved my pullup and arm day to tomorrow and on friday I'm just going to do Hub Dl and heavy negative grip work.

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2/27/14-

Wtd Pullups- bw x 10, 10, 10, #10 x 10, #25 x 7, #35 x 5, #50 x 3, #60 x 3, #80 x 3 x 10 sets, drop sets 1 min rest- #70 x 3, #60 x 4, #50 x 3, #40 x 2, #30 x 4, #20 x 5

Db incline curls- #30s x 10 x 5

superset with

Db kickbacks- #30s x 12 x 5

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2/28/14

Hub DL warm up to #37.5 tied PR -gotta switch something around to break that 40 mark

Hub DL max reps- L/R x #27.5- 6/6, 9/6, 7/7, 7/6, 7/5, 8/9, 8/8, 7/6, 10/10, 10/10- Just got fired on the last sets I guess

Hub Holds x seconds x L/R x #30- 11/13, 8/10, 12/9, 9/13, 10/10

Hanging leg raises x 150 reps throughout workout

Holds went better than last week so at least I moved forward a little bit. It's crazy what a difference 2.5 lbs makes on the Hub, #40 felt like a fricken house! I need to get some 1.25 lb plates for this stuff.

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3/3/14

Dips- bw x10,10,10, 10# x 3, 25# x 3, 35# x 3, 45# x 3, 60# x 3, 75# x 3 x 10 sets

Drop sets 1 min rest- 65# x 5, 55# x 5, 45# x 5, 35# x 5, 25# x 7, bw x 14, bw x 15

Big Set

DB strict curls- 50#s x 6,7,6,7,7 drop to 30#s x 19

Chain tricep extension- 15 x 5 @ about 130# in chain

Upright Row BB- 140# x 7,7,7,6,7 drop to 95# x 14

Good workout. Tomorrow grippers I'm going to try and get some more doubles with the # 2.

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3/4/14-

SSB Box squat- up to 240 x 3 x 10 sets coinciding with gripper work

Gripper work

COC # 2 x L/R - 1/1, 1/2, 1/2, 2/1, 2/1, 1/F, 2/1, 2/1, 2/1, 1/1 = 26 Total reps in 10 sets PR*

COC # 2 x 15 second holds x 5 sets

COC # 1.5 x L/R- 6/4

COC # 1 X L/R- 13/14

Felt good today. Used the GHP set block for all sets for the first time, made my reps feel "official" even though I dont own a GHP gripper yet I want to get used to it. I think I beat last weeks total reps in 10 sets by 3 reps so that's good progress. Fun times.

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3/5/14

DB lat raise- 20#s x 20 x 10 sets

superset

DB lat raise partials- 50#s x 10 x 10 sets

BB shrugs- 315# x 10 x 10 sets

superset

Rear delt flys- 20#s x 15 x 10 sets

Knocked this out pretty quick today. Felt strong. Weighted pullups tomorrow.

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3/6/14

Wtd pullups- Bw (235)- 10, 10, 10, 10# x 3, 25# x 3, 35# x 3, 50# x 3, 70# x 3, 85# x 3 x 10 sets

Drop sets 1 min rest- 75# x 4, 65# x 3, 55# x 3, 45# x 4, 35# x 5, 25# x 5, Bw x 8, 7

DB Incline curls- many

Kickbacks- many

I was breathing like a fat kid at the end of that pullup workout haha. Hub Dl tomorrow, hopefully grip isn't too shot for a PR.

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Anthony C.

Good progress so far, man. Keep motivated and you'll get that 2.5!

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3/7/14-Big time PR today.

Hub Dl- Up to 45#! both hands- 7.5 LB PR!!

hUB Dl Reps- 35#(2.5# under prev PR) x L/R -7/5, 7/6, 7/7, 8/5, 5/6, 6/5, 7/4, 6/5, 7/5, 5/5

100 weighted situps off GHR

100 banded back ext off GHR

I know I'm a beginner grip guy and big gains happen all the time at first but I wasn't expecting to get a monster 7.5 lb PR Hub pull. What I did different today was super set the weighted situps and back ext inbetween Hub attempts and I'm guessing that is what did it. Felt strong today, Hopefully I can keep the progress comin.


Good progress so far, man. Keep motivated and you'll get that 2.5!

Thanks brother I plan on it. How long did it take you?

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Anthony C.

It took me about 2 months to close the 2.5 after I closed the 2. Right around the time I could do ten MMS reps with my 2, I got the 2.5

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3/10/14

Wtd Dips- Bw(237) x 10, 10, 10, 10# x 5, 25# x 5, 35# x 5, 50# x 5, 65# x 5 x 10 sets

Drop set 1 min rest- 55# x 6, 45# x 4, 35# x 5, 25# x 7, Bw x 10, 8, 7

Big Set

Strict Curl up to 50#s x 8, 7, 7, 6, 7 drop to 30#s x 20

Chain Tricep ext (+-130#)- 12-15 x 8 sets

Upright Row up to 140# x 7 x 5 sets drop to 95# x 14

A couple reps better than last week on the strict curls, Dips are feeling good but I didn't get as many on the burnout Bw finisher sets as I did last week but oh well. :D

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3/11/14

SSB Box Squat- up to 245 x 3 x 7

Gripper work

CoC # 2 x L/R - 1/1, 1/1, 2/F, 2/1, 2/1, 2/1, 1/F, 2/F, 1/F, 2/F= 21 Total reps in 10 sets (-5 from last week)

CoC # 2 x 15 second holds x 5 sets

CoC # 1.5 x L/R - 6/5

CoC # 1 x L/R - 14/12

GHR- Bw x 20 x 5 sets

Right hand felt really weak for some reason today I couldn't get a good initial setup and nothing felt right on that side. My left hand felt great however, I almost tripled the number 2 on my 4th set today my wife said I missed by less than a hair so that was somewhat of a PR. Next week I'll get my mind right and figure out this right hand.

Edited by Durrs
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3/12/14

DB lat raises- 15#s x 20 x 4, 20#s x 20 x 4, 30#s x 12 x 4, 35#s x 10 x 4

Drop sets- 30#s, 25#s, 20#s, 15#s 10#s, minibands x all max reps 30 sec rest btw sets

In and out in 45 minutes today. Grabbed the number 2 gripper and set it into my right hand a couple times and the set felt good, next week I gotta get some closes with my R hand. Tomorrow I'm going to max out my weighted pullups and see where I stand.

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3/13/14

Wtd Pullups- Bw x 10, 10, 10, 10# x 3, 25# x 3, 45# x 3, 80# x 2, 90# x 1, 115# x 1, 125# x 1, 135# x 1, 150# x F, 145# F(close)

dropped to 45# x 7, 6, 6, 5, 5, 4, 5, 4, 3, 5, Bw x 7 felt a tinge in my elbow and stopped the pullups. Probably had another 4-5 in me on the last burnout.

Superset:

DB Incline curls x 25#s

DB kickbacks x 25#s

About 8 sets max reps

Got up there on the Wtd pullups today, I was about where I thought I was. I jumped too high at the top end and it took away from my last attempts I think I could get 140# x 1 if I played it right. Well anyway now I know so I'll program accordingly. Tomorrow I might do gripper holds for time instead of Hubs and move Hubs to Tuesday but I'm not sure yet. Later :alien:

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3/14/14

Hub Holds x Seconds x L/R x 30#- 20/21, 16/18, 16/16, 16/18, 20/14, 20/16, 20/15, 18/14, 18/12, 17/14, 16/16, 14/15

Wtd situps off GHR 10-15 x 10 sets

Banded back ext off GHR- 20 x 10 sets

I didn't want to max out Hub Dl this week so I went up to about 65-70% of my 1 RM right now and did holds for time as my main lift and it went well.

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3/17/14

Wtd dips- Bw(237) 10, 10, 10, 10# x 4, 25# x 4, 50# x 4, 75# x 4 x 10 sets

Drop set 1 min rest- 65# x 4, 55# x 5, 45# x 4, 35# x 5, 25# x 3, bw x 12, 10, rest 2 min-14

DB Strict curl (back on rack)- 50#s x 7, 7, 7, 8, 7, drop 30#s x 20

Chain tri ext (6 chain)- 15 x 5 sets

Mini band Tricep pushdown- 100 reps- about 6 burnout sets

Solid workout however I think I'm getting sick I woke up without being able to hear out of one ear and I felt shortness of breath my entire workout even though I was strong today I feel odd. I'm going to get a Z-Pack tomorrow and hopefully knock this bitch out before it hurts my training. I want to feel good for Grippers and Squat tomorrow. Have a good one :chris:

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3/18/14

SSB Squat - up to 210# x 1 x 7 sets

CoC # 2 x L/R- 1/1, 1/F, 1/1, 1/F, 1/1, 1/F, 1/F Stopped doing max outs right there, had nothing in me today. Almost tripled this bastard last week... not sure what's going on.

CoC # 1.5 x L/R- 13/13, 14/13, 9/10

CoC # 1.5 x holds for seconds x L/R- 28/26, 26/26, 27,26, 26/24, 23/20

CoC # 1 X L/R- 10/9

GHR- Bw x 8 x 6 sets

The # 2 didn't feel great today, I had to call it and make some adjustments so I dropped to the #1.5 and did some max rep outs and holds and got a good pump going. I think what I'm going to do is go all out on the Hub this Friday and then take a deload next week and just do a couple extensor band sessions and Bw exercises for main lifts, re-evaluate, and go from there.

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