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Jon Vance Grip Log


jvance

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Two toughest days thus far of Smolov front squats... yesterday and today, finished the base cycle and successfully completed all prescribed reps at the weights the formula gave me.

Friday 223x5 x7 sets, brutal but only had to rack and resume after rep four, 2/7 sets.. also got within a hair of CCSing level 13 on the V2 gripper, which would be a PB

Today finished out the base cycle with the back to back session at 235x3 x 10 sets.... absolutely tested my mental toughness and willingness to push myself past my perceived limitation. However, in five weeks I was able to complete 30 reps at my original 1RM, quads are noticeably thicker along with better thoracic stability and core strength. I really love (hate) the front squat!

Also did 40 reps at 162 on 2hp, mostly in triples between sets with thumb guards on - decided I need more volume in my grip as pinch strength is lacking lately.

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Clean, push jerk, split jerk, to 185

Strict press, attempt at 175, no go, 135x5

Floor press to 185x3

Klokov press 95x5

Snatch balance to 115 (2x10lb kb hanging off ends)

Breathing supermans, 3x30s

Breathing front rack holds, 3x at 315 full inhale/ex/in

V2 gripper ccs x5 L11 L/R 

Level 14 x5 mms, x3right

Rt left 149x5x5

Rt right 169x5x5

Sauna 10min then cold shower

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Yesterday trapi, clean and snatch pulls

Snatch balance to pr 155, plus pause snatch same weight

Box jumps from seated posn, to 47inch

Today breathing superman, 1m plus 45plate on back

Breathing leg raise plus up to 180lb on chest, 2 sets 1min each

Pause strict press, 10s hold up top to 145, 20lb loose kbs

2 28kg kb strict press 3x3

Plus 3 20s holds single rep lock out holds

Grip 150lb 2hp block, 20 reps randomly triples mainly

V2 gripper mms 3x5 level 11 speed closes

 

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Base cycle 1rm test day before 2wk deload, FS to 255 and BS to 295, both PRs for strict olympic high bar atg. Also tested OH squat for pr 185, all squats up 20. My pr for low bar parallel is 335, but high bar is much better for lumbar and core strength and athletic movement. 8 more weeks of this and i hope to add another 30- 40 to all.

I hand hook grip dl, to 355 right, left 345, prs for individual hands

V2 gripper attempted level13 ccs, still a hair short - persistance will overcome. 

Sauna 10m/cold shower

 

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V2 gripper L11, 3x3 ccs

Pause snatch + snatch to 95, 5 sets

SP 120x6x3

Klokov press 95x6x3

Squat clean, thruster, split jerk working 165, 5 rounds of this complex

Box jump up to 45inches

Pause FS 165, 3 singles, 5s pause

FGX dl, 175 x 9 4 sets

Sauna/cold 2x 8m/2m

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Light snatching, 5 sets of doubles at 95

Cleans to 165, power jerks, 3 singles

SP, power jerkx2, split jerk x2, 3 sets at 125

3 sets of 5 SP at 125

Pause FS 165, 3 singles with 8s pause atg

Fgx dl 185, 5 sets of 7

1 hand hook grip holds, to 255 for 3 sec holds

Floor press 3x3 165

Weighted superman/plank 90lbs 1m each then 8 pushups 

Weighted breathing exercise, lying on back with 212 lb on chest, 30 seconds

Depth box jumps to 39 inch from24inch drop. 5 singles

12 min sauna

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Snatch to 115, 8 doubles

C/J to 165, 3 singles

FS 165, doubles first speed then 5ct pause, 3 sets

BS 225 3 doubles same format

Fgx 195x5x7

20kg kb pinch holds

OHS box jump, to 39 inch

Sauna/cold 3m each 5 rds

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Klokov warmup

Snatch practice, 10 sets speed doubles with 75lb, a few more with 95. Really need reps to get the timing right on a smooth and efficient second pull.

FGX DO DL 208x3x10sets

Light back extension on roman chair

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Snatch work doubles at 105

A couple light c/j at 125. 

Strict press 130x6x6sets

FS doubles, speed then pause 3 sets at 175

Some ccs work to ez 2.5 left and hard right

Fgx do dl 197x9x 4sets

 

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Sick, sinus headache and achy w/ sore throat.

Cooking out the virus in sauna, 2x 15m sessions, 200degrees. Hopefully it helps...

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Surprisingly strong workout in spite of not feeling quite 100%..

Clean 2nd pull drill, 5x8, empty bar to 115 aim to hip drive the bar to ears and then overhead on last rep, strictly contact momentum. Got the drill from gold medalist Torohktiy.

Strict press, 135x5 x7sets... surprised at the lack of a struggle with all the volume

Front squat doubles, speed then 5ct pause 185, 3 sets

Fat gripz extreme 209x7 x5 sets, again these felt great, still never came close to failure given the 35 reps at a moderately heavy thickbar weight.

Sauna 10m/cold shower

 

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Light snatch 2nd pull drills, about 30- 40 reps. Up to no more than 95lbs... pubic bone area very painful, need to adjust contact pt about an inch upward. Otherwise snatch technique needs to be more vertical in bar path. Catch needs adjustment as well. Ill upload a form check video so maybe someone well versed in olympic technique can pipe in if they'd like.

Ab work: weighted planks and floor press leg raises, 45lb plate on shin for ten reps.

Goodmornings and back extensions to finish.

8min sauna/cold shower

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Snatch/clean 2nd pull practice, empty bar 15 reps each

Strict press 140x4 x8sets

3 step box jumps, to PR height of 53", 4 total jumps at this height, also a volume PR. Still in my reebok lifting shoes like last attempt.

3ct Pause front squats, to 205#, two singles

Same pause back squats, 235 for 3 singles

FGX DO deadlift, 220x5 x7 sets, started to fatigue late in these sets but still managed to finish all reps with a wide clean grip, i get slightly more grip in a narrow straight footed deadlift stance, and as a last resort, sumo for maximum grip. However i am trying to get away from sumo as a crutch for my thickbar.

Core work to finish then sauna.

 

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Early AM grinder, still fighting something but its not affecting my strength. B2B day for shoulders/grip.

Strict press 150x3x4sets, cut this way short as shoulders were aching

FGX DO DL 232x3x10 sets, last set barely locked out.

 

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AM snatch work, testing out the new Adidas Leistungs (which are amazing)... 95 felt so light off the 2nd pull that I upped to 125 without much effort... ended up doing a few sets of power snatch doubles at 145, heavier but still felt good.

Clean and jerk mainly just footwork, only loaded up to 125, just working on timing the thigh/bar contact for max effect

Afternoon session

BTN SOTS press 76# x6 x3 sets

Strict press 130x6 x3 sets

Front squat 166x3, 191x4, 217x4x3, 217x5

Fat gripz extreme 207x9x4sets

Also gripwise I attempted a left hand TNS of the 122 Super Master and closed it, I don't remember if I've managed that before but I know I've been unsuccessful for much of the recent past.

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Snatch 2nd pull work up to 95, 10- 15 reps

Clean 2nd pull work, triples off thigh to high pull, to 145. Cleans 145, 165, 185, 205

Weighted breathing exercise, 45 on chest with bar on top, 135/155/175. 20 holds followed by floor press triples.

Sauna 15m/10m with cold showers 

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BTN sots press 80#x5x3sets

Strict press 135x5x3sets

FS 156x3, 180x3, 204x4, 230x3, 217x5x2sets

FGX DO DL 221x7x5sets

Tough workout bc i had rush thru in 1hr 15m, typically this workout is 2hr with the volume, so a good day

 

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BTN sots press 85x4x4

C/J to 165 x 5 doubles

Strict press 145x4x4

V2 gripper a few no set level 9, felt good but no run at a level 12 pr (short term goal)

FGX DO DL 230X5X7 sets

Snatch+snatch balance, to 125, 8 sets, last set did 3 SN BL

 

 

 

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I see you're running smolov for DO DL with the fat gripz extremes! How's recovery? Are going to be able to pull 4 x a week do you think?

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14 hours ago, Durrs said:

I see you're running smolov for DO DL with the fat gripz extremes! How's recovery? Are going to be able to pull 4 x a week do you think?

So..... i finished the volume phase with the extremes. I need to log the whole workout but the final heavy back to back day i could not get solid triples. I think out of the nine sets i did i got one or two legit triples, the rest were doubles with partial thirds to about the knees. So 3/4 of the base cycles were good. Ill test a 1rm on thursday or friday. Ive also been running Jr for strict press, splitting the volume up with behind the neck work also. Testing that next week as well. Hopefully it works, especially grip, where ive really stagnated.

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Yesterday 

Btn sots press, 95x3x3

Btn standing press, 115x3x2sets

Strict press 155x3x4sets, 

Front squat, 166x4, 180x4, 205x4x5sets, first two of 205 no shoes and pause

FGX DO DL 247x3x9, as per last reply most of these were 2.5 reps, i only got good triples maybe twice at most. Now there will be a rest then attempt at PR, before a deload with speed work and isometric work. If im successful with some sizable prs, i will run smolov again in time. If not ill probably run it with wrist curls (have direct carryover to thickbar).

 

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Snatch 2nd pull work with 95, still not consistently making good contact.

CJ to 175, two jerks, one from pause dip then full speed. Did 4 at that weight.

Front squat, 155x4, 180x4, 205x4, 230x3, 230x4x2

Front rack walkouts and jerk drive squats, 295x3, 325x3

Core work/back exts

Sauna 12/10m 

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