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Franks basement/garage grip journey


FrankSobotka

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Tue: Standing strict press with fatgripz 1 rep with 155# then 3 reps with 135# right away. Did that 10 times. Also 10 sets per hand of 3” Trilobite, dont remember exact numbers. Sets throughout the day 

Thu: zercher holds with yoke, yoke bench press, lots of arm stuff, 2” Napalms Nightmare pinch, kettlebell goblet squats 

Today: Pendlay rows with 155#, 10 sets of 7 throughout the day 

Edited by FrankSobotka
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2” axle block pulls: bunch of sets, some around 300-330 with no straps. Then put straps on. Top set 550x1

Dips with slight band assistance: 5x7 

Stiff leg dls: 5x5 with 225 

Some sledge pronation/supination after 3x30. Need to set blocks lower next time, too high. Still playing around with them

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Mon: sets throughout the day 

10x3 4” Napalms Nightmare pinch with 110# 

10x10 rope hammer curls with 65# of chain 

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Thursday evening 

2” axle block pulls: 225x5, 255x5, 290x5, 320x3, (then put on straps) 410x5, 480x3, 480x5 

2” Napalms Nightmare pinch: 145x3, 170x3, 170x3 

Dumbbell flat bench with 85s: 5, 7, 10 

3” Trilobite: 117x1R, 119.5x1R (7.5 # PR), 87x5L/7R, 87x5L/7R, 87x5L/7R

Plate hammer curl: 3x10 with 25# plates 

Really happy with Trilobite huge PR, I’ve been doing A TON of volume lately, glad to see it worked. 

First time dumbbell benching in at least 10 years. Never really enjoyed benching to begin with but picked up some dumbbells cheap on Craigslist. First set felt so wobbly and unstable. 2nd and 3rd were much better. Time to find some heavier ones. 

Edited by FrankSobotka
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2” Trilobite: 112x5, 137x3, 162x1L/2R, 182x1R, 189.5x1R (7.5# PR)

2” Napalms Nightmare pinch: 170x3, 170x3, 170x3 

2” axle hang clean and press: 135x3, 135x3, 145x3, 145x3, 155x3, 155x3, 165x3 

2nd Trilobite PR in 3 days. Super happy. 

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1 hour ago, FrankSobotka said:

2” Trilobite: 112x5, 137x3, 162x1L/2R, 182x1R, 189.5x1R (7.5# PR)

2” Napalms Nightmare pinch: 170x3, 170x3, 170x3 

2” axle hang clean and press: 135x3, 135x3, 145x3, 145x3, 155x3, 155x3, 165x3 

2nd Trilobite PR in 3 days. Super happy. 

Nice PR!

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1 hour ago, Mike Rinderle said:

Nice PR!

Thanks! Stuff has been going pretty well lately 

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Yesterday 

2" Trilobite: 142x3, 142x5L/7R, 142x5L/7R

3" Napalms Nightmare pinch: 150x3, 160x1, 170x1, 180x1, 190x1 

Oly bar power curls (from floor): 130x5, 140x3, 160x3, 160x3, 160x3 

2" axle strict press: 135x5, 135x7, 137x7, 135x7, 135x7 

Bodyweight dip shrugs: 3x10

Band triceps pushdowns: 3x30

First time with 3" NN, pretty happy with 190 but probably have 10lbs more in me on a good day, this workout was a struggle. 

Edited by FrankSobotka
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3" Napalms Nightmare pinch: 120x5, 130x5, 140x3, 150x3, 160x2, 170x2, 177.5x2 

2" axle thumbless reverse curl: 55x7, 65x7, 75x7 

 

Wanted to do some hub and wrist wrench. Had some pain in my right index finger on the hub and it was obvious I hadn't touched either in months so just scrapped those. 

Now I have another problem, got bit by my dog (100% my fault)  and now have a big open gash between my right index and middle fingers. Guess I'll be taking some unplanned time off of grip. 

Edited by FrankSobotka
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Yesterday 

3” Napalms Nightmare pinch: 120x3, 120x5, 130x3, 140x3, 150x3, 160x1, 170x1

2.5” Trilobite: left hand only: 112 x3, 112x5, 112x7, 122x3, 122x5, 132x1, 132x1

Also did some dips, zercher holds with yoke, band tricep extensions 

Right index finger still bothering me from dog bite and whatever was going on before that. 3” pinch only bothered it a tiny bit, everything else was a no go 

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3” Napalms Nightmare pinch: 120x3, 130x3, 140x3, 150x3, 160x2, 170x1

4” Napalms Nightmare pinch: 120x3, 130x3, 140x3, 150x3

2.5” Trilobite: 112x3, 112x5, 117x3L, 122x3L, 127x3L 

4” pinch felt a lot better than 3” today but my fingers were pretty beat by the time I got to it. Finger still bothers a bit on Trilobite but getting better. 

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Yesterday 

3" axle block pull (12" block): 155x3, 185x3, 195x3, 205x2, 215x1, 225x0, 155x10, 175x4

2" axle strict press: 135x3, 145x2, 155x1, 165x1, 175x1, 185x1

3" axle curls thumbless: 65x7, 65x7, 65x7 

Single arm oly bar curls: 45x5, 45x5, 45x5 

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Yesterday 

2” axle block pull (12”): 200x7, 250x5, 290x3, 310x2, 310x1

2 3/8” wrist wrench: 52x5, 62x5, 67x3, 72x3 

2.5” Trilobite: 112x3, 122x1R, 132x1R, 142x1R, 154.5x0R 

Absolute hell in the garage yesterday. 97 before the humidity.

Despite that I thought I may have had a Trilobite PR in me but no go. 

Might stop with the no strap block pulls, I thought it would let me hold more weight because of the shorter range of motion but that doesn’t seem to be the case. 

Pretty obvious I need to keep the wrist wrench in the rotation. Getting weak at it, haven’t used it seriously in quite a while. 

Edited by FrankSobotka
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Sets throughout the day yesterday 

3” Napalms Nightmare pinch: 120x7, 120x7, 130x5, 130x5, 130x5, 130x5, 130x5 

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Sets throughout the day today 

2 3/8” wrist wrench: 52x5, 57x3L/5R, 57x5, 62x3L/5R, 62x5L/7R, 67x3, 67x3 

Skin on thumb is pretty raw from yesterdays pinch. Last few sets were excruciating. 

Edited by FrankSobotka
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Friday 

2 3/8” Napalms Nightmare: 150x5, 200x5, 235x3, 270x3, 305x1, 335x0, 325x0, 300x1

Dips: 5, 7, 7, 7

2.5” Trilobite: 112x3, 122x3, 132x1L, 142x1R, 154.5x0R, 137x1 

 

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Yesterday 

Zercher hold with yoke: 5-10 sec: 210, 230, 295, 295, 295, 295

2” axle strict press: 135x5, 145x3, 155x2, 165x1, 175x1, 185x1

2” axle reverse curls: 45x10, 55x10, 65x7, 75x5, 85x5

2 3/8” Napalms Nightmare: 210x5, 235x5, 265x5, 290x2, 290x2, 290x2, 290x2, 290x2

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Yesterday 

Yoke bench press (3” crossbar): 160x7, 200x7, 220x5, 220x5, 220x5, 220x5 

3” Napalms Nightmare pinch: 120x5, 130x5, 140x5, 150x5, 160x3, 170x2, 180x1, 195x1 (5# PR)

2.5” Trilobite: 112x5, 122x3, 132x3 

Really happy with 5# NN PR. Was just going for volume until I got to 170 and it was easier than I thought. Figured I might as well PR as they’ve been hard to come by lately. Wonder how much higher I could have gone if I hadn’t already done 25 reps on it. 

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3 hours ago, WestSlope said:

That's some good pinching.

Thanks!

Need to pick up some real pinch blocks so I can’t use as much hand tilt. 

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Yesterday 

2” axle block pulls: 225x7, 275x5, 295x5, (add straps) 335x5, 355x5, 385x3

Strict press with fatgripz: 145x3, 145x5, 155x2, 165x1, 175x0 

2.5” Trilobite: 112x3, 127x1, 142x1, 154.5x1L, 157x1L (big PR)

Beam dumbbell curls: 3x10 with 25# each hand

I’ve been trying to get a right hand PR with the 2.5” Trilobite since April. Couldn’t get one yesterday (or the last 5 times I’ve tried) so jokingly tried it with my left and I got it! Added a 2.5# plate and got it again! Nothing makes sense. My right hand is always stronger than my left (or I always thought). 

Picked up these pinch dumbbell handles from Titan. Pretty sweet for $50 but need textured paint badly. https://www.titan.fitness/bmodb.html

Edited by FrankSobotka
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Fatgripz oly bar curls: 65x7, 75x5, 85x5, 85x5

Dips: 7 sets of 7 

2.5” Trilobite: 112x5L, 122x3L, 132x1L 

Oly bar cheat curls: 135x5, 145x5, 155x5 

Also first time bending today. Bent 3 60D galvanized nails and 2 60D spiral nails (much easier). Used both FBBC leather and suede wraps. Good to get a baseline, I just hope I don’t buy a different brand and run into a brick wall. 

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Thursday:

2" Napalms Nightmare: 120x3, 140x5, 160x5, 180x3, 190x2 

2" axle block pulls: 225x5, 275x5, 295x4, 335x5 (straps), 385x5 (straps) 

2.5" Trilobite: 122x3, 132x2 

First time using 2" NN in quite a while. Much prefer 3". Also bent 5 60d's. 

 

Friday: 

Zercher good morning: 155x5, 205x3, 245x3 

2" axle strict press: 115x3, 135x2, 155x1, 165x1, 175x1 

1 arm oly bar curls: 45x5, 50x5, 55x5, 60x3, 65x3 

 

Edited by FrankSobotka
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Yesterday 

2” Napalms Nightmare pinch: 145x3, 155x2, 165x1, 175x1, 185x1, 195x1, 205x1 

2” axle strict press: 115x3, 135x2, 155x1, 165x1, 175x1, 180x1 

DU bend: 60d timber tie in suede 

DO bend: 60d timber tie in suede, 60d galvanized in leathers x3 (last one I could barely get, took way too many minutes, not sure if I was just tired or ran into a hard one) 

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Pendlay row: 155x5, 175x3, 205x3, 205x3, 205x3

1 arm 2” axle row: 90x5, 100x3, 110x3, 110x3, 110x3

2.5” Trilobite: 112x3, 122x2, 127x1, 132x1, 137x1 

I’ve never done single arm axle rows before. Really like them. 

Parents stopped by and killed my Trilobite flow. But they brought me some good beer so I forgive them. 

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2 3/8” Napalms Nightmare: 150x5, 185x5, 220x3, 245x3, 270x3, 280x3, 290x3 (no chalk at all on any sets) 

2” axle strict press: 115x5, 135x3, 145x2, 155x1, 165x1, 175x1 

2” Napalms Nightmare pinch: 145x3, 155x3, 165x3, 175x2 

Band triceps push down: 4 sets of hard x 30+

10lb sledge pro/sup: 5 sets of 20 

Edited by FrankSobotka
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