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Franks basement/garage grip journey


FrankSobotka

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2” axle strict press: 115x5, 135x3, 155x2, 165x1, 175x1, 185x1 

2 3/8” Napalms Nightmare: 195x5, 230x3, 265x2, 285x1, 310x1, 310x2 (only used chalk on last set, didn’t help much I guess) 

2.5” Trilobite: 137x1, 147x1R, 157x0R, 154.5x1R (2.5# PR right hand)

2” axle reverse curl: 75x7, 95x5, 85x7 

Also lots of band triceps pushdown and sledge pro/sup reps 

Finally after months of trying got a right hand PR with 2.5” Trilobite. This thing has been my nemesis for so long. 

Edited by FrankSobotka
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9 minutes ago, FrankSobotka said:

2” axle strict press: 115x5, 135x3, 155x2, 165x1, 175x1, 185x1 

2 3/8” Napalms Nightmare: 195x5, 230x3, 265x2, 285x1, 310x1, 310x2 (only used chalk on last set, didn’t help much I guess) 

2.5” Trilobite: 137x1, 147x1R, 157x0R, 154.5x1R (2.5# PR right hand)

2” axle reverse curl: 75x7, 95x5, 85x7 

Also lots of band triceps pushdown and sledge pro/sup reps 

Finally after months of trying got a right hand PR with 2.5” Trilobite. This thing has been my nemesis for so long. 

Very strong workout on variety of lifts and congrats on the 2.5” Trilobite PR💪

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12 hours ago, Kluv#0 said:

Very strong workout on variety of lifts and congrats on the 2.5” Trilobite PR💪

Thanks! Slowly but surely making progress 

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2” axle one arm row: 90x5, 100x5, 110x5, 120x3, 130x3 (no chalk, last set had to reset grip each rep) 

Zercher good morning: 155x5, 175x5, 205x3, 225x3, 245x3 

2” Napalms Nightmare pinch: 150x3, 160x3, 170x3, 180x3, 190x3, 200x1 

2.5” Trilobite: 112x3, 122x2, 132x1, 142x1 

Started to do some Wrist Wrench. I say this all the time but I need to use It more, getting some weak wrists from neglecting it. 

Edited by FrankSobotka
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4 hours ago, WestSlope said:

200 lb pinch on any implement is respectable. Nice.

Thanks! I got 225 on it once but haven’t come too close to that lately, pinch block is starting to lose some texture from use 

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DOH bends: 

60D timber tie - suede 

60D - suede 

1/4” x 6” grade 2 bolt - leather 

1/4” x 6” grade 2 bolt - suede 

2 60D timber ties taped together - leather - failed 

60D timber tie - suede only rolled 1/2 way (x2)

60D - suede 

2 3/8” wrist wrench: 62x5, 67x5, 72x2L/4R 

Oly bar curls (25mm bar): 75x5, 105x5, 125x3 

Ring dip holds (~10 secs): 

Ring fallouts: 3 sets of 10 

Really glad I started bending. Trying to take it slow but man is it addicting. Need to pick up some Ironmind pads soon, the timber ties I have are way too easy in suede. 

Also did quite a bit of upper body band work; pullaparts, curls, tricep extensions, straight arm pull downs, etc 

 

Edited by FrankSobotka
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2” axle push press: 140x5, 160x3, 170x3, 180x3, 190x2

3” Trilobite: 77x5, 87x3, 97x3, 107x3, 122x1R (2.5# PR)

2 3/8” Napalms Nightmare: 260x3, 285x3, 300x2 

Bw ring rows: 3 sets of 10 

Chain hammer curls: ~70 lbs, 3 sets of 10 

Also did lots of sledge pro/sup and band tricep pushdowns 

Really happy with Trilobite PR, especially since I haven’t used it in almost 2 months  

I really don’t like push presses, they feel weird, can’t get the timing down. Will stick with strict presses  

 

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On 9/7/2019 at 8:58 AM, Stephen Anderson said:

Good stuff! 

Thanks! I’m trying hard 

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2” Trilobite: 137x3, 152x2, 167x1, 182x1, 192x1R (2.5# PR)194.5x1R (5# PR)

4” Napalms Nightmare pinch: 120x3, 130x3, 140x1, 150x1, 160x1, 180x1 (5# PR)

Band curls with radial deviation: 5 sets of 15 

Band overhead tricep extensions: 3 sets of 15 

Awesome day today. Really starting to like wider pinch vs thinner. Was going to do some bending but got caught up with grip stuff so I just let it ride. 

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DOH bends: all with FBBC suede 

60D timber ties: 2 

60D: 1 

1/4 x 6 grade 2 bolt: 4

1/4 x 5 grade 2 bolt: 4

2” axle reverse curl: 75x7, 85x7, 95x5 

First time bending anything under 6”. Really can’t believe how much harder 5” of the same diameter is. Never thought 1” would make that much difference. 

Also 3 sets each of band tricep push downs and pronation/supination  

 

Edited by FrankSobotka
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2” axle strict press: 115x5, 135x3, 155x3, 165x1, 175x1 

2” axle thumbless reverse curl: 45x7, 65x7, 75x5, 75x5, 75x5 

2 3/8” Napalms Nightmare: 185x5, 245x5, 270x3, 285x3, 295x3, 305x3 

2 3/8” wrist wrench: 62x5, 67x3, 72x2L/3R

Think I’m going to put some grip tape on my wrist wrench to get more wrist work. Been having a hard time keeping it in my hands lately. 

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Yesterday 

3” Napalms Nightmare pinch: 120x5, 130x3, 140x2, 160x1, 175x1, 200x1 (5# PR), 205x0, 170x2 

Bends: 

DOH: 

G2 1/4 x 6 - 4 (1 in leather 3 in suede) 

G2 1/4 x 5 - 3 (suede) 

DUH: 

60D timber tie - 2 (suede) 

60D galvanized - 2 (suede) 

 

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Pendlay rows: 155x7, 175x5 

Fatgripz extreme deadlifts: 190x1, 225x1, 235x1, 250x1 (5# PR)

Fatgripz extreme snatch grip deadlifts: 155x1, 175x1, 185x1, 195x0, 190x0 

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2” Napalms Nightmare pinch: 155x3, 170x2, 185x1, 200x1, 215x1, 227.5 (2.5# PR)

2 3/8” Napalms Nightmare: 6” defecit plus against doubled monster mini band 220x3, 230x3, 240x3, 250x5 

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

Band Overhead tricep extensions: 3x15

Band hammer curls with radial deviation: 3x15 

First time using bands for grip stuff. Really liked it. Might use it for a while and see what happens. 

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One arm barbell rows: 110x5, 110x5, 120x3, 130x3, 140x3 

DOH bends: All in FBBC suede: 

Grade 2 1/4” x 6” - 6

Grade 2 1/4” x 5” - 6 

Bent bolts with minimal rest between each. 

Rough workout today. Wish I waited til tomorrow but my wife talked me into working out with her. 🤷‍♂️

Edited by FrankSobotka
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Snatch grip 6" block pulls: Plus ~55 lbs of chain at the top. 155x5, 220x3, 270x3, 310x3, 310x5, 310x5

2" Napalms Nightmare: 6" deficit against 2 green bands. 185x3, 220x3, 270x3

3" Napalms Nightmare pinch: 6" deficit against 1 green band. 120x3, 130x3, 140x3, 150x3 

Slept terrible last night, did not enjoy training today but really glad to get it done. 

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2 3/8” Napalms Nightmare holds: ~10 secs: 220, 245, 285

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

2” Trilobite: 137x3, 162x2, 182x1R, 197x1R (2.5# PR)

Dips: slight band assistance: 5 sets of 7 

Plate hammer curl: 25# plates: 3 sets of 10 

Band radial deviation curls: 3 sets of 15 

Band tricep pushdowns: 3 sets of 25+ 

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Fasted workout this morning. 

4” Napalms Nightmare pinch: 

6” deficit: 85x5, 100x5, 120x3, 135x3.

No deficit: 150x3 

2” axle reverse curl: 55x7, 75x5, 85x5 

DOH bend: G2 1/4 x 6 - 2, G2 1/4 x 5 - 1 

DUH bend: G2 1/4 x 6 - 1, G2 1/4 x 5 - 4 

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2 3/8" Napalms Nightmare: 6" deficit, against one doubled green band: 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3 

Oly bar strict press: 115x3, 125x3,135x3, 145x3, 155x3, 165x3 

Some band radial deviation curls, band triceps pushdowns and sledge pronation/supination 

I've always disliked pressing with a non thick bar and pressing with a wider grip. Today used a wider grip and a 25mm women's oly bar. Didn't hate it. Might do it more. 

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2” Napalms Nightmare pinch: 6” deficit: 120x5, 130x3, 140x3, 150x3, 160x3, 170x3

Bent a grade 2 1/4” x 6” and x 5” bolt each overhand and underhand (4 total) and then tried a grade 5 1/4” x 7” for what seemed like forever, overhand and underhand. Put the tiniest bend in it but couldn’t finish it. In FBBC suede. First grade 5 attempt. 

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3” Trilobite: 77x5, 87x3, 97x1, 107x1 

2.5” Trilobite: 117x5, 127x3, 137x1 

2” Trilobite: 147x5, 157x3 

2” Napalms Nightmare pinch: 145x3, 155x3, 165x3, 175x3, 185x3 

Pretty tough workout today. Haven’t done anything since Saturday. Pretty stressed lately along with garbage weather taking its toll. Oh well, always good to get some work in and got a 3” Trilobite PR weight a few inches off the ground. I’ll take it. 

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Sets throughout the day. 

2 3/8” Napalms Nightmare: 260x5, 7 times 

2” axle strict press: 135x5, 7 times 

 

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Saturday: 

Moved 2/3 of 2 tons of pellets into parents basement 2 bags (80# at a time). Bent a bunch of grade 2 bolts mixed in for a decent workout. 

Yesterday morning: 

2” axle strict press: 115x7, 135x5, 155x3, 165x2, 165x2, 165x2, 165x2 

3” Napalms Nightmare pinch: 95x5, 110x5, 125x3, 135x3, 145x3, 155x3

4” Napalms Nightmare pinch: 115x3, 125x3 

Lots of band radial deviation curls, band tricep extensions and sledge pronation/supination 

 

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  • 3 weeks later...

BSS Tips Tester: 107x5, 132x5, 157x5, 182x5, 207x5 

2.5” Trilobite: 107x3, 122x3, 132x3, 142x3

First time using the Tips Tester. Wasn’t sure if I would like it but I do. I wish I worked up to a heavy single instead of sets of 5. Fingers were toast at the end but I guess that’s the point 

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