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My training for the 3,5# cert.


rippedlikeapig

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2 hours ago, rippedlikeapig said:

Feeling weak and burned out. A few more days of rest. 

Wish I was this strong on a "weak" day

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11 hours ago, bruce1337 said:

Wish I was this strong on a "weak" day

Thank you. You’ll crush the #3 and #3,5 in no time, I’m sure! 
 

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Set x reps
CCS // #3 150 // 1x5

CCS // #3,5 173 // 2x1

BS // 36 mm // #3 150 // 5x3

CCS // #3 150 // 2-1

 

Pretty beat up these days. Those single CCS 3,5 was hard, geez. Actually, every single set was hard today. I work as a bricklayer and the past few weeks has been a bit though. Large format tiles, demolition work etc. 

I’m disappointed at how weak my crushing strength has been these days, but I guess I just need to keep going nonetheless. 
 

As long as my hands feel okey I will keep training once or twice a week even at this strength level. 

 

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  • 2 weeks later...

Session last week: 

CCS // #3 // 2-3-4-3-2

Felt really week. Couldn’t close my 181 3,5 that day. 


Today: Felt a whole lot stronger. 
CCS // #3 150 // 2-2

WSC // #3,5 173 // 1x3

WSC // #3,5 181 // 5x1 - comfortable with decent speed and hold 

5 months in tomorrow. My goals at the 6 months mark is 10xCCS with #3 and hopefully a double with 181 #3,5. At least with a block set at 48-50 mm. 
 

 

 

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CCS // #3 150 // 1-1

WSC // #3,5 173 // 1x3

CCS // #3,5 181 // 1-2 (PR)

WSC // #3,5 181 // 1x2

CCS // #3,5 173 // 1

 

Left hand. 6-7 closes from parallel #3. Half of them were off by 1-2 mm due to bad set. 
 

Almost two CCS reps with #3,5 181. Off by 2 mm. Happy with that. 

 

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Ivanko SG warmups: up to 12 and 6 both hands

CCS // #3 150 // 1

CCS// #3,5 181 // 1-1 

SB hold // #3,5 181 // 25 sec - 19 sec

CCS // #3 150 // 2-2-2 


PR on SB hold. I think I can do close to 30 sec on a good day. 
 

 

 

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13 hours ago, rippedlikeapig said:

Ivanko SG warmups: up to 12 and 6 both hands

CCS // #3 150 // 1

CCS// #3,5 181 // 1-1 

SB hold // #3,5 181 // 25 sec - 19 sec

CCS // #3 150 // 2-2-2 


PR on SB hold. I think I can do close to 30 sec on a good day. 
 

 

 

Strong SB hold! 

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Ivanko SG warm ups: 12-2 up to 12-8

CCS // #3,5 181 // 2 reps PR - 1x1

#4 attempt 213 // parallel set // off by 5 mm 

CCS // #3,5 174 // 1x1

CCS // #3 150 // 4-4-3-3


Waste to try #4, lol. I’ll write it down To keep track. Will be a long time until next attempt. Happy with 2xCCS with 181 #3,5 though. 

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  • 3 weeks later...

Couple of weeks since last update, but still training a bit. 
 

Started cutting weight three weeks ago. Down 7kg/ 15lbs from 262 to 247 or 119-112kg. Strength is dropping hard at the moment. Main goal is 100kg/ 220lbs. and building a decent upper body strength and eventually cert #3,5. 
 

I guess my grip will be a lot weaker the upcoming weeks/ months but hopefully I can do CCS closes on #3 at the end. 

 

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  • 3 weeks later...
On 6/13/2020 at 9:39 PM, Hopefully said:

Why do you wanna cut weight? Just curious 🙂

I’ve weighed over 100kg since I was sixteen. Just want to get leaner I guess. Get a six pack and all of that. 
 

Still able to CCS #3 so far and benching 200kg. Hopefully I can keep those two the whole way down to 100. 

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To be honest, just do the cert then drop weight. You seem to be very close to certing. It's a bit unfortunate that they don't do any certifications right now however.

Regardless, COC#3.5 is possible even for lighter individuals. But it's definitely much harder to achieve at a lower body weight. You'll get the #3 easily regardless though.

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