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jvance

Jon Vance Grip Log

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jvance

3s atg pause front squat, singles to 255

Snatch balance to 155

High hang snatch, triples with 135

Goodmornings 115x3x5, slowly upping the weight as my core gets stronger

Med ball back ext off floor, 3x5

FGX 225x7x2, 235x7! No chalk either... last rep wouldnt have passed in a comp but ill count - best attempt at this set in 4 weeks i believe

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jvance

Ms snatch 115x6x3

Complex clean + SP, PP, PJ, SJ, to 155

Front rack work from seated

Snatch grip btn press, 115x3, x2

Clean grip/snatch grip upper back rows 95x5 each

Btn weighted pullups, 25x5, 45x1

Conv weighted chin, 70x1

90lb weighted plank, 1m

Side weighted plank, 30lb kb 1m for both sides

12m sauna 205+degrees 

 

Edited by jvance

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jvance

Had to refocus on some things in my life and training after some insomnia..

Slowly getting into it... body was overtrained and exhausted.

Light snatch triples to 125

Light front and back squats at 185

Various calisthenics

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jvance

Ending a down week with only light workouts in the garage.

Heaviest front squat to 235, no heavy backsquats, only jump squats yesterday.

A few PRs near the end of the week; namely 12 behind the neck pullups and a 270lb fat gripz extreme double overhand. Slowly creeping toward my goal of 300.

Sleep has been much better and the body feels like its starting to recuperate from the training overreach.... Glad I recognized the signs before I did any damage..

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jvance

Goodmornings 3x5 @ 95

Back ext up to 95 on roman chair

Roman chair situps

A few wind sprints

20mm block gripper singles to 136L/145 R

2hp @ 50mm singles to 193

2.5" axle one hand rack lifts, to PR 140L and 150R, 155 a considerable hop but no lift

Brick ledge campusing for tendon strength

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jvance

ATG pause backsquats 225x9 x 2 sets, front squat same at 185

C/J to 185

Plank + 90lb, 45s/ 30s

pancaked goodmornings with 20kg bar

Ab situps with 20kg bar, 8 reps, 2 sets

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jvance

Snatch/hang snatch doubles to 125

Snatch grip trapi high pulls 215x5x2 sets

Jerks from rack to 145x3x3

FGX DO DL 205x7x5 sets

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jvance

Really got behind here...

Last weekend up axle singles to 343 for 3, also PR clean and jerk 195 with three jerks

Last Tuesday snatch up to 155, FS 215x9x2, BS 235x9x1, all squats with pause

2.5" axle rack pulls to 290 for triples, 310 for singles, 3" pinch block hangs for time, up to five seconds (slightly canted so can't claim a strict pinch)

This morning FS 237x5x2sets paused, and BS 265x5x2 sets also paused

Winds sprints and ab work.. a few days also did some hangboard work off the tiny brick ledges on the wall :)

Leaving a lot of stuff out here but will get back to it

Edited by jvance

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jvance

Snatch singles to 165, 175 was very close but couldn't secure it

Clean and jerk to single of 215, up 10lbs from a few weeks ago. Footwork felt very solid, 100kg feels like something I can achieve very soon - finally getting some power in my jerks.

10 pullups off metolius holds, then isometric work with various fingerholds

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BS 255x7x2 sets, all pause reps

FS 225x7x1 pause reps

Stiff leg goodmornings 135x5, snatch stance 135x5

Roman chair exts with bar

Plank with leg raises, 1m each side then conventional

Pushups 50x1

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Grip, 2hp holds to 168,3x5seconds

Metolius finger time holds, 1m combined tension time various combos

2 35s outer rim pinches, good for tendon strength... several 10s holds

Thickbar this weekend

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jvance

Pause FS 250x3x 3sets

Pause BS 275x3x3sets... 2s pauses all

Windsprint/ jog 100m 5 rounds no breaks

20kg bar back ext 2x10

Rev back ext 1x8

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jvance

yesterday, snatch triples (snatch, hang snatch, high hang) to 145, two sets

Clean SP, PP, PJ, SP, to 165 two sets

FXG DL 237x7 finally, 237x5 2nd set fried early...

short moderate intensity run

ab complex

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jvance

FS to 245x9, had to rack after rep 8 and take a few breaths before undertaking the last rep

BS 275x9 x2 sets

20pushups/135x5 jumpsquats, superset 4 rounds

1.5" set GHP 6 left 5 second hold, right GHP 7 2 second hold

2.5" axle thumbless/DO hold 3 seconds, then 3" pinch block hang 2 seconds... 5 rounds bar at 260 off rack

double 35 plate rim holds, 3 sets 10 seconds each

campusing on brick wall to finish

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Snatch complex, snatch/full hang snatch/high hang snatch

135/145/155/155

CJ to 165+3jerks, 2 sets

Snatch high pull + 3 trapi shrugs for 9 total reps, 2 sets at 215

3 windsprints/jogs

5 2hp holds at 163, 5s each

Metolius finger training, 3 fingers each way 10s, 3x6 4 finger pullups... other assorted holds

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Thurs.

FS to 275x3x2, then 245x5x2 with pause

Back exts and sprints

Sat.

Snatch to 165

1.5" def snatch high pull 215x5x3

def clean grip high pull same weight 8 reps, 2 sets

back ext with plate laterals

ab complex and windsprints x3

 

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jvance

Snatch pull bottom hover 135x5seconds x 5 reps with ten second breaks - trying to build momentum from the ground 

3sec pause snatch from knee height 135x3x3 

Muscle snatch 135x3x3

3x long windsprints /jogs

10x slow back ext +95lb

Ab holds

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Deload for a while

Back to it today... Snatch double + SB to 145x2 sets

C/J to 205, an attempt at 225 but jerk still not there

Clean pulls to 305x3 + 5 trapi shrugs, 3 sets

135 jerk lockout lunges, about 20 feet each time, 3 rounds

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jvance

FS singles 245, 265, 275 / 3, 285 / 2, 290

About 45s/1m between lifts

BS doubles to 305

Front rack jerk drives, 285x5, 305x5, 325x5

Bottoms up jerk balance, full OHS 95x3x5 sets

2.5 inch axle rack pull + DO wrist curl

230x3x8 sets

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Behind once again

General training... nothing crazy lately

Yesterday muscle snatch triples with 155 pretty tough, 2 sets

Lots of assistance work and shoulderwork

Nice little sprint superset with 50lb weighted pushups to finish

Grip work and squats tonight

 

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Clean +push press, jerk, to 185, 3 sets

FS with pause, 230x7 x2sets

BS atg with pause 250x7 x2 sets

Sumo clean high pull with FGX overhand

215x7 x3 sets

Doesnt seem like crazy volume but considering this was in the heat/humidity it smoked me

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jvance

Yesterday 

Pause FS 240x5 x2 sets

Pause BS 265x5x 2 sets

Jerks from rack to 205 with 10s lockout

FGX sumo clean pulls to 225x5 x3sets

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jvance

Today back to back squats

Pause FS 250x3x3

Pause BS 275x3x3

Speed snatches 95x5x2

Bottoms up clean grip overhead squat from rack then full atg rep

Worked to 195, 20lbs better from last week.. great lift for core stability and strength mobility

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jvance

ab ball slams

rev back ext off roman chair 4x10

grip TNS 2.5 3x3, off hand coc 2 same reps

mms shut and hold 10 seconds, left hard 2.5 (136), right unrated hard 3 

40lb blob cleans, 5 each hand plus a few more picks

anvil plus weight up to 165 left and 170 right, pretty good considering the hot soupy conditions

plate rim lifts (rims facing out), 35s for a few extended holds

thin wood 2hp block, up to 172, 177 wouldn't go... still pretty good near PB I believe on the block

 

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jvance

Monday, FS 225x9x2, had to rerack at 6 take 30s and finish

BS 245x9x2

All pause reps

Clean/ p jerk to 185 

Tuesday sprints and core work, also shoulder accessory

Grip tns trainer hold 10s, 10s rest then other hand for 10m... nice little conditioning workout

Wed atg pause FS 237x7, rerack at 6, 20s breather to gut it out

BS same 255x7 x2 no reracks... (harder to keep an upright front rack for long rep sets, thoracic muscles seem to give out after five reps even at moderate weights)

Vulcan supported no set, to level 13 missed by a half mil! Old pr was 12 and got that easily both hands. Tns has felt real good lately, hopefully that can carry over to ccs.

Sumo clean pulls with FGX at 225x7x3.

Much more height and power than last week.

Thin wood 2hp, to 167

Lotta core work and rev back exts

Edited by jvance

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