Jump to content

Franks basement/garage grip journey


FrankSobotka

Recommended Posts

Just starting this log. Have been terrible with logging things in the past. I posted in the new member thread more about me. 

Current Grip PRs as of now in pounds: 

315 2" (1.9) axle, 190 3" axle, 290 fatgripz dl, 245 fatgripz extreme dl, 50 Ironmind hub, 80 Arm Assassin 2 3/8 wrist wrench (72 left handed).

Trying to up the reps and see how that works out, have always trained in low rep ranges. 

 

Sat 2/23/19 

2" axle - 3x7 @ 200, 220, 230 and 1x10 @ 200 

Thumbless wrist wrench - 3x7 @ 42 (first time doing this thumbless, did not enjoy) 

Thumbless reverse curl with fatgripz - 3x7 @ 55

triceps band pushdowns - 5x20

3 sets each pronation/supination - webbing with plate 3x25+

  • Like 1
Link to comment
Share on other sites

Tue 2/26/19

Warmup: sometimes I tend to do a lot to warmup. I like to keep my shoulders healthy. I like to get a good pump and warm up my elbows before training. 

3 hangs from rings, 3x10 band shoulder dislocates, 3x20 band triceps pushdowns, 3x15 concentration curls each arm with 20lb dumbbell, 5 singles prying goblet squats with 40kg kettlebell (long pause at bottom) 

Barbell finger curls - 185x7, 205x5, 235 x5

Ulnar deviation - 3x15 standing with loading pin and plates 

Radial deviation - 3x20 seated with webbing and plate 

Hub - 41.5x5, 44x3x2 (this was so hard today, I have no idea why) 

2" axle - 200x5, 220x5, 240x5, 260x3, 200x10

Plate hammer curls - 3x10 with 25 plate 

Link to comment
Share on other sites

Warmup: 3 single prying goblet squats (40kg), 3x10 band shoulder dislocates, 3 kettlebell armbars each side (24kg)

Workout: 

Kneeling Viking press: 5x3 115# + 2 green bands (not counting handle and barbell weight) 

Wrist wrench: 4x5 @ 52.2, 57.2, 62.2, 67.2

was going to do 5x5 but felt really good and went for a PR. Got it 74.7 left, 82.2 right  x 1.

3” axle: 3x3 @ 135, 140, 145 (stupid, wish I made bigger jumps, was going to do 5 sets but hands were roasted by set 3)

Oly bar curls with fatgripz: 5x3 @ 95

Pronation: 3x25 with 25# plate and webbing

Wrist curls: 3x15 2 hand with 25# plate

 

 

Edited by FrankSobotka
Link to comment
Share on other sites

1 arm row: 3x10 with 40kg kettlebell 

1 arm wrist wrench row: 5x5 with 24kg kettlebell 

Zercher full cycle: 8 singles - 155, 175, 3 @ 205, 3 @ 225.

Fatgripz original deadlift: 4 singles - 225, 245, 265, 275 

Lots of radial/ulnar deviation and supination/pronation. 

I need to get back to doing rows, zercher stuff and fatgripz deadlifts. Haven't done any of that stuff in a while. Whenever I do Zercher stuff after not doing it for a while I ask myself why I ever stopped. 

Link to comment
Share on other sites

Barbell doh holds: ~5 sec - 295, 345, 375 

2" axle dl: 200x5, 220x3, 240x3 

Wrist wrench: some singles and a right hand PR of 84.8 

Went easy today so I can train tomorrow. Usually don't train 2 days in a row, just had a random desire to go for a WW PR. 

 

Link to comment
Share on other sites

Fatgripz oly bar curls: 65x5, 75x5, 85x5, 65x10

3" bar seated overhead press: 5x3 @ 95, 115, 135, 145, 155

1 arm front dl: with straps 5 singles @ 185, 225, 245, 265, 285 (PR I think) 

Fatgripz extreme dl: 3 singles @ 185, 225 & failed to lockout 245 (would have been a PR) 

Link to comment
Share on other sites

Last night 

Bb doh holds: 5x~10 seconds - 225, 275, 325, 345, 375

Fatgripz db hammer curls: 3x10 @ 35#

Wrist wrench curls3x10 @ 32.2#

IM hub: 41.7x3, 46.7x3, 51.7x1, 56.7x1, 59.2x1 (10# PR with both hands).

2" axle dl: 200x5, 250x5, 270x3 

Fatgripz dl: 225x5 

Lots of pronation/supination/deviation 

I chalked the hell out of the Ironmind hub tonight. Couldn't believe how much better it felt. Was ecstatic with a 10# PR. 

Edited by FrankSobotka
  • Like 1
Link to comment
Share on other sites

Did Ziggy do some grip stuff with you? 😉

  • Like 1
Link to comment
Share on other sites

1 hour ago, temmmeeee said:

Did Ziggy do some grip stuff with you? 😉

Nah, he's too busy boosting Mercedes in his $3000 Italian leather jacket 

  • Haha 1
Link to comment
Share on other sites

2" axle Pendlay row: 135x7, 155x5, 175x5, 200x3x2 

Fatgripz dl: 225x3, 245x3, 265x1, 275x1, 280x1 

3" axle seated press: 95x3, 115x3, 145x3, 145x5

2" axle dl with straps: 5 singles - 310, 330, 350, 360, 370 

Plate hammer curl: 3x10 with 25# plates 

Band triceps pushdown: 3x25 with 2 green bands 

  • Like 2
Link to comment
Share on other sites

Garbage day today. Slept terrible the past 2 nights. Only trained because my 2" Napalms Nightmare came in a few days early, thing is awesome. Great product, was really hoping to get close to 400 on it. 

2" NN: 218x5, 268x3, 312x1, 360x1, 312x3 

Fatgripz extreme dl: 185x1, 235x1 

Fatgripz thumbless reverse curls: hard even with just the bar, what a day 

Edited by FrankSobotka
  • Like 2
Link to comment
Share on other sites

2 hours ago, FrankSobotka said:

Garbage day today. Slept terrible the past 2 nights. Only trained because my 2" Napalms Nightmare came in a few days early, thing is awesome. Great product, was really hoping to get close to 400 on it. 

2" NN: 218x5, 268x3, 312x1, 360x1, 312x3 

Fatgripz extreme dl: 185x1, 235x1 

Fatgripz thumbless reverse curls: hard even with just the bar, what a day 

360 is great for first try.  It takes a little getting used to.  400 this year!

  • Like 1
Link to comment
Share on other sites

So like the true idiot/warrior I am, I went back for more a few hours later. Figured I might as well just get some volume in. So I did: 

2" NN: 182x7, 207x7, 252x5, 277x5, 287x5, 297x5, 307x5, 252x10 

Standing single arm barbell curl: 7x3 with 45# bar 

Band triceps pushdown: 5x25 with 2 green bands 

Had to get that St Pattys day arm pump on 

 

Edited by FrankSobotka
  • Like 1
Link to comment
Share on other sites

Last night 

2” Napalms Nightmare: 222x7, 247x7, 292x5, 317x3, 327x3, 342x3, 352x3 

IM hub: 46x5, 52x1 

Standing single arm barbell curl: 3x5 with 45# bar 

Really liking this NN, so glad I bought it. Need to get more handles for it. Happy with 352x3 as I could only get 360x1 on Saturday. 

Wanted to do a lot more IM hub but my fingers were roasted, could barely hang on. 

Edited by FrankSobotka
  • Like 2
Link to comment
Share on other sites

I like doing single arm barbell curls, too 💪 

  • Like 1
Link to comment
Share on other sites

17 minutes ago, Kluv#0 said:

I like doing single arm barbell curls, too 💪 

I just saw the empty barbell on the ground and remembered seeing Joe Defranco post on Instagram about them so I figured I’d give it a go. 

Probably going to work up to 3x10 and then start adding weight 

  • Like 1
Link to comment
Share on other sites

Last night

Doh bb holds: ~5 secs - 245, 295, 335, 385, 435

2” NN: 247x7, 292x5, 337x2

IM hub: 41x5, 46x3, 51x3, 53.5x2, 56x1

2” axle thumbless reverse curls: 45x10, 55x7, 65x5x3 

Link to comment
Share on other sites

Suitcase dl and 10sec hold with farmers walk bar: 130, 150, 180 

Pronation curls with webbing and plate: 20#x10, 25#x10, 30#x10x3 

3" axle seated overhead press: 95x5, 115x5, 135x3, 145x3, 155x3x3 

2" Napalms Nightmare thumbless: 247x5, 272x5, 297x5 

Starting to train fasted in the morning before work probably 3-4 times a week. Need to get everything done in 1 hour. Will be good for me as I tend to do too much sometimes. 

 

 

 

  • Like 1
Link to comment
Share on other sites

2” axle Pendlay rows: 135x7, 155x7, 185x5, 185x5, 185x5 

3” axle deadlift singles: 165, 175, 195 (5lb pr), also 3 ~10 sec holds with 155 

Some radial and ulnar deviation with sledge and loading pin, 5x10 of each 

 

  • Like 1
Link to comment
Share on other sites

3 hours ago, FrankSobotka said:

2” axle Pendlay rows: 135x7, 155x7, 185x5, 185x5, 185x5 

3” axle deadlift singles: 165, 175, 195 (5lb pr), also 3 ~10 sec holds with 155 

Some radial and ulnar deviation with sledge and loading pin, 5x10 of each 

 

Nice work on the Pendlay rows!

  • Like 1
Link to comment
Share on other sites

2 hours ago, Kluv#0 said:

Nice work on the Pendlay rows!

Every time I start a workout with those it ends up being a great workout. I think I should do them every session 

  • Like 1
Link to comment
Share on other sites

Homemade one hand "tips tester": 3x3 @ 85# 

2 hand plate pinch seated curl: 3x5 with 35# plate 

1 arm barbell floor press with fatgripz (neutral grip): 75x5, 85x5, 95x3, 95x3, 95x3

2" axle thumbless reverse curls: 3x10 @45# 

My "tips tester" is just a 45# Iron Grip plate with other plates on each side of it, today it was 2 10s on each side all on a loading pin like a euro pinch. The plates have a pretty good lip on either side. 

Edited by FrankSobotka
  • Like 1
Link to comment
Share on other sites

Had a friend come over today to train. Haven’t worked out with another person in quite a while, kinda liked it. 

Farmers carries with 2” grip, Viking press, 2”grip parallel landmine rows, reverse axle curls. Didn’t keep track of numbers. 

Edited by FrankSobotka
  • Like 1
Link to comment
Share on other sites

Lots of shoulder mobility: hangs, band dislocates, kettlebell armbars 

2” axle curls: 45x10, 45x10, 55x10, 75x7, 75x7 

3” axle deadlift: singles @ 155, 175, 205, 205 (10 lb pr) and 175x5 

Pronation and supination 3x35 and 3x15 

Took it easy this AM, some grip stuff arriving today that I want to play with tonight. 

  • Like 2
Link to comment
Share on other sites

Got my 2”, 2.5” & 3” trilobites in from @riccardomagni  

2.5”: 105x5, 115x3, 125x2 

Was really hoping for a bit more but I already trained this morning and it was my first time ever a with single arm rolling handle. I think I might have had more with my right but my left was weak as hell 

Edited by FrankSobotka
Link to comment
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
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
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.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

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