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Grip and lifting log


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I've been a member of this board for a while now and this week I decided to start a log. 

 

This week was my test week for CBT gripper program. My max grippers before the program was LH RB210N #122 and RH COC3 #145. Current max LH CPW210 #130 and RH COC3 #152. All done with mms set.

 

My goal gripper for my right hand was a GHP7 #150 tried to close it but failed came within 2 pennys of closing it. This gripper is very hard to set for me.

 

Gonna take a 2 weeks off of grippers and work on 1H flask and 2.5 tribolite handle.

 

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deadlift 

240lbs 3s X 8r

 

deficit deadlift 

205lbs 2s X 10r

 

db row

90lbs 4s X 10r

 

1H flask 

40lbs 3s X 5

 

Machine preacher curl (superset w/reverse KB curl 25lb)

4s X 10r

 

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Shoulder press machine (5 pull-ups between sets)

100lbs 5 X 10

incline dumbell press

70lbs 3 X 10

Pendlay Row

135lbs 5 X 5

2.5 tribolite

105lbs 3 X 10

Cable pinch

3 X 20

 

Tried Gil Goodman's cable pinch. Felt good after the rolling handle work. 

 

 

 

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Deadlift

290lbs 3x2

Deficit deadlift

270lbs 3x5

Leg press

450lbs 3x15

Dumbell shrugs

100lbs 3x15

 

 

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Friday morning workout 3/24

Bench press

210lbs 2x5  last set 1x6

Close grip bench

225lbs first set 2reps 

last sets 2x4 

Pause bench

195lbs 2x6 

very hard sets needed a spotter.

Vogelpohl rows

70lbs 3x10

Ezcurl bar preacher curl

65lbs 3x10

1H flask

40lbs 3x10 right hand

35lbs 3x10 left hand

Behind the back wrist curls

115lbs 3x12

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Shoulder press machine (10-15 latpull downs between sets)

110lbs 5x10

Pendlay row

145lbs 5x5

Tribolite handle

107lbs 3x10

Cable pinch

3x20

 

No incline db press today. Right shoulder pain during warm ups for the db press.

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Bench press

220lbs 3x3

Close grip bench

235lbs 2x2

235lbs 1x3 PR

Pause bench

210lbs 2x3

210lbs 1x5 PR

Vogelpohl row

60lbs 3x15

Tricep press down 

70lbs 3x10

Dumbell row

80lbs 2x12

80lbs AMRP 

 

Did some sledgehammer wrist work and played around with my half 70 blob at home.

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Shoulder press

95lbs 5x5

Blast strap push ups

5x10

Pendlay row

150lbs 5x5

Rolling handle

110lbs 3x10

 

Pendlay row and blast strap push ups done as giant set. Did some pony clamp stuff at work after this workout.

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Friday 4-7-17 

All bench sets done as giant set with rows.

Bench

180 6x2

Close grip bench

195 3x5

Pause bench

170 3x6

Rolling handle

110 3x10

Abs and speed rope.

 

Trying something new by adding another rolling handle day and adding weight every week (2.5 lbs). I will do some gripper work next Sunday.

 

Sunday 4-9-17 

Deadlifts 225 2x10

Worked up to a single 365 and did some rows with straps with the 225. 

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Wednesday workout 4-12-17

OHP 

110 5x5

Blast strap push ups

5x12

Pendlay rows 

160 5x5

Rolling Handle

112 3x10

Pendlay rows and blast strap done as giant sets. The rolling handle work are getting tough. Did some pony clamp stuff at work. Thumbs are getting stronger.

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4-14-17 

Bench

220 3x5

Close grip bench

235 2x3

Pause bench 

210 2x3

5 pull-ups before my work sets.

Rolling handle

112 3x10

Cable pinch 

3x15

 

4-16-17

Gripper work 

warmed up and worked up to coc3 rgc 145. 5 singles on adjustable elite. Thanks @acorn

 

4-18-17

Pendlay row 

170 5x5

Shrugs (heavy)

5x10

Rolling handle 

Tried 115 for 10 and only got 6. Back to 112 for 3x10.

Edited by ron-e
Added a workout
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acorn
21 hours ago, ron-e said:

4-14-17 

Bench

220 3x5

Close grip bench

235 2x3

Pause bench 

210 2x3

5 pull-ups before my work sets.

Rolling handle

112 3x10

Cable pinch 

3x15

 

4-16-17

Gripper work 

warmed up and worked up to coc3 rgc 145. 5 singles on adjustable elite. Thanks @acorn

 

4-18-17

Pendlay row 

170 5x5

Shrugs (heavy)

5x10

Rolling handle 

Tried 115 for 10 and only got 6. Back to 112 for 3x10.

Glad you like the mod buddy. Hope it serves you well.

- Aaron

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Bench 

235x2

240x1 

245x1 PR

210x7

 

Pec Fly and seated row 3x10

 

Kirk Shrug 1 second hold

135x10

185x5

205x5

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