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coffeegrip

My two main goals over the next several months (or longer) is to close the 3 from a parallel set and to pinch 2x45s. I have several subgoals I’m chasing or trying to reclaim after Covid gym closures. 
I will use this log to document all my training (not just grip) and hopefully it’ll keep me consistent.

In the last year, I’ve been able to:

-close a COC 2.5 for reps

-Double overhand deadlift 180kg for 5 (28mm bar, no hook)

-2H Pinch 192.5 lbs. on AASS 3 inch block & 196 on the 2 inch block

-DOH Fatgripz DL 135 kg
 

I do a fairly well-rounded program consisting of some oly lifts, squats, deads, bench, jumps, and of course grip.

Edited by coffeegrip
Updated some PRs
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Friday Running low on sleep and time today. A1. Pause squats: 5x4 @185, 205, 225, 225, 225 lbs. A2. CoC (mms, all closes held 3-5 seconds)  Tx5, #1x2, x2, #2x2, #2.5x2 Filed #

Monday Still dealing with a sore quad/knee. Also got a new axle in so had to play with the new toy. A1. Axle OH press: 3x8 @52, 57, 62.5 kg A2. Light squats: 3x8 B. Axle deads:

Monday- Second mini session   Had a 30 minute break. My hands were feeling really strong earlier in the day on pinch so I decided to hit some grippers. A. CoC Grippers: Tx8, #1x2, #1x2, #2

coffeegrip

Training from Friday

The end of a Semi-deload week

A1. Clean pull: 4x6 @100 kg

A2. Weighted box jump: 4x4

B1. RFE split squat: 3x8 w/50 lb. DBs

B2. Homemade 2” PVC Wrist wrench: worked up to 78.5 lbs right hand; 155 lbs two handed

C1. Back extension: 3x10 w/35 lbs

C2. 2-inch V-bar: up to 190 lbs (first time doing this, didn’t want to go too crazy, left a few lbs. in the tank)

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Nuttgens
2 hours ago, coffeegrip said:

My two main goals over the next several months (or longer) is to close the 3 from a parallel set and to pinch 2x45s. I have several subgoals I’m chasing or trying to reclaim after Covid gym closures. 
I will use this log to document all my training (not just grip) and hopefully it’ll keep me consistent.

In the last year, I’ve been able to:

-close a COC 2.5 for reps

-Double overhand deadlift 180kg for 3 (28mm bar, no hook)

-2H Pinch 173 lbs. on AASS 3 inch block

-DOH Fatgripz DL 135 kg
 

I do a fairly well-rounded program consisting of some oly lifts, squats, deads, bench, jumps, and of course grip.

Hey man,  good luck on your goal. I am working towards closing the 3. Also doing reps with the 2.5 right now while trying to get my strength back to where it was pre Covid. I am going to follow your training log for motivation to keep me chasing my goals.

Thanks, Steve

 

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coffeegrip
1 hour ago, Nuttgens said:

Hey man,  good luck on your goal. I am working towards closing the 3. Also doing reps with the 2.5 right now while trying to get my strength back to where it was pre Covid. I am going to follow your training log for motivation to keep me chasing my goals.

Thanks, Steve

 

Best of luck to you as well, Steve!

I saw you mention somewhere about getting back to certain numbers on squat, bench, and deadlift. Are you a powerlifter (and gripster)?

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Nuttgens
32 minutes ago, coffeegrip said:

Best of luck to you as well, Steve!

I saw you mention somewhere about getting back to certain numbers on squat, bench, and deadlift. Are you a powerlifter (and gripster)?

Not much of a power lifter but I was training for it before Covid closed gyms best lifts were a 455 deadlift 365 Squat and 275 Bench press. Never competed though. I’m trying to get my numbers back now but I work out of town and gym is still closed at work. So I can only really workout 5 days out of every two weeks right now. But at least I can be consistent on my gripper work for now.

these numbers are lbs

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coffeegrip

Monday training

Surprisingly still a little sore from Friday’s wrist wrench. That thing is a great tool.

A. Power clean: 4x3 @100kg

B1. Back squat: 1x5 @110kg, 1x5 @120kg, 1x5 @125kg, 1x7 @120kg (was supposed to be 10 but back felt off)

B2. CoC Tx5, #1x3, #2x2, #2.5x1,x1, #3x0 (but closest attempt I’ve ever had!), #3x0 (not as good), #2.5x3

C. 2H Pinch on Arm Assassin 2” block: worked up to 183 lbs. (PR)

First time I’ve ever felt comfortable on the 2 inch block. Normally the 2.5 and 3 inch feel 100x better than the 2.

D. 1H 2” Thumb blaster: 3x5 @68 lbs. 

 

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mcalpine1986

Sounds like you have a good base of strength. Good luck on the 3 quest. On that journey myself.

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coffeegrip
12 hours ago, mcalpine1986 said:

Sounds like you have a good base of strength. Good luck on the 3 quest. On that journey myself.

Thanks! Best of luck to you too

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coffeegrip

If it helps for reference, here’s some additional info.

Weight: 205 lbs.

Hands: 7 & 5/8 inches

I was limited on time today. Just the basics.

A. Bench press: 6,8,8,10 all at 225 lbs.

B. Chin-ups: BWx3, x6, BW+25 lbs x6, BW+35 lbs x6, BW+45lbs x6, BW x16

C. Sledge: deviations 3x10, pronation/supination 3x10

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coffeegrip

Hands were feeling beat up today so I took out all the toys (thick bars, grippers, thumb blaster). Happy with the DOH deadlifts considering how my hands felt and after a rough week at work.

A1. Double Overhand Deadlift (no hook):

160kg x3, 180kg x~5 (PR), 155kg x5, x5

A2. Box jumps: 4x4

B. DB row: 100 lbs x8, 120x8, 140x10, 100x8

C1. Pistol squats 3x6-8

C2. Abs 

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coffeegrip

Recovery work

I like to do this at least once a week, usually on Saturday or Sunday. 

-Epsom salt bath

-1 mile walk

-Circuit: 2 rounds, 8-12 reps of each

1. BW squat

2. DB OH press

3. Sit-up variation

4. Leg extension

5. Leg curl

6. Rope triceps PD

7. DB curl

8. Hanging leg raise

9. Pushups

10. SL RDL

11. DB finger curls

12. Split squat

~10 minutes of stretching ( mostly everything that attaches around the hip)

Feeling good after.

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coffeegrip

Monday training

A. Power clean: 80kg x2, 90x2, 100x2

B1. Back squat: 110kg x4, 120x4, 130x4, 110x8

B2. CoC (mms): Tx5, #1x3, #2x2, #2.5x1, #3x0, 0, 

#2.5 X1, x1 (6” hold at close on both)
 

C. Plate pinch: Worked up to 2x35s plus ~15lbs extra weight (85lbs total)

Pretty happy with this. Getting closer to that 2x45s pinch. 

D. 2H 2.5” pinch block: 148x5, 153x5, x5

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coffeegrip

Wednesday 

A1. Speed Bench: 7x4 @185 plus mini bands

A2. Fat rolling handle chins: 3x6-8

B. TRX rows: 3x8-10

C. Gripper set practice: 8x1 with a #2.5

D1-D3. Curls, delts, wrist roller: 3 rounds

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coffeegrip

Friday

Running low on sleep and time today.

A1. Pause squats: 5x4 @185, 205, 225, 225, 225 lbs.

A2. CoC (mms, all closes held 3-5 seconds) 

Tx5, #1x2, x2, #2x2, #2.5x2

Filed #2.5 (rgc 134 by Canon) 2x1

First time doing beyond range closes. This close was easier than I expected. Also, any technique advice is welcome!!

B1. RDL: 3x8 @225 lbs.

B2. 2” V-bar: 3x6 @155 lbs.

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mcalpine1986
8 hours ago, coffeegrip said:

Friday

Running low on sleep and time today.

A1. Pause squats: 5x4 @185, 205, 225, 225, 225 lbs.

A2. CoC (mms, all closes held 3-5 seconds) 

Tx5, #1x2, x2, #2x2, #2.5x2

Filed #2.5 (rgc 134 by Canon) 2x1

First time doing beyond range closes. This close was easier than I expected. Also, any technique advice is welcome!!

B1. RDL: 3x8 @225 lbs.

B2. 2” V-bar: 3x6 @155 lbs.

Solid close man. You look good for reps. 

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coffeegrip

Monday 

A. Power clean: 90kg x3, 100x3, 105x3, 90x3

Messed around with 2x45s pinch. So close. It’s happening soon.

B1. Back squat: 110kgx3, 125x3, 132.5x3, 137.5x3

B2. AASS 2” pinch block: worked up to a PR at 196 lbs.

C. 2” V-bar: 3x 10 second holds @145 lbs.

 

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coffeegrip

Wednesday 

Good ol’ upper body pump today

A1. Bench press (with ~100 lbs of band tension): 4x5 @175 lbs.

A2. Chest-supported DB rows: 4x8 @100s 

B1. Turkish get-ups (for shoulder health): 45, 60, 75 lb. dumbbells x 1 each

B2. Hammer curls: 2x12

C1. Side & rear delts: 2x15 each

C2. Ab wheel: 3x10

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coffeegrip

Forgot to log Tuesday’s mini gripper session...

I had a 30 minute break in the afternoon and decided to get in some extra grippers. Probably not the smartest decision. I may actually put grippers on maintenance as I transition more toward King Kong training. 
 

-Some extensor bands to warm up

-CoC (all mms): Tx5, #1x2x2, #2x2, x2, 

#2.5x1
Filed #2.5x 1 (held 10 seconds at close)

#2x1 (held ~6 seconds at close)

-More band extensors and band thumb work

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coffeegrip

Friday

Bodyweight: 203 lbs. (I think I’m slowly dropping unfortunately)

Going to transition back to some thick bar work for a bit. Playing the long game...

A1. Deadlift: 140kg x2, 165 x2, 180 x2, 190 x5

A2. Box jump: 4x4

B. Fat gripz Deadlift: 16 singles. A rep every 30 seconds ( finished in under 9 minutes) 

4x1 @110 kg

12x1 @115 kg

C1. DB RFE split squat: 3x8

C2. DOH finger curls: 3x8 @185 lbs

Edited by coffeegrip
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coffeegrip

Monday

Our 7 and a half month old has refused to let my wife and I sleep lately. I didn’t have the energy for the big compound movements today. However, I was pretty happy with the pinch work.

A. Snatch complex (High pull + 3 hangs): 4 sets 

B. Plate pinching: worked up to a 45 and 35 with each hand. First time ever doing this.

C1. Tempo Squats (4” eccentric): 4x10 @70kg

C2. 1H AASS 2” Thumb blaster: 4x5 @70 lbs.

D. 2” V-bar: worked up to 190 lbs. x4

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coffeegrip

Wednesday 

A. Bench: 225x4, 225x4, 245x4, 265x4

B. Neutral chins, went for max reps to test after the last month of training. Got 23. Was at 20 about a month or so ago.

C. Turkish get-ups: 1 each arm at 40, 60, 80 lbs.

D1. Rope pushdowns 2x10

D2. Hanging abs 2x10

D3. SA DB shoulder press 2x10

Shoulders weren’t happy today. Need some targeted stretching.

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coffeegrip

Friday 

Finally feeling closer to normal. Got quality sleep.
 

A1. Pause squats: 225x4, 245x4, 265x4, 265x4

A2. CoC (mms): Tx10, #1x5, #2x2,

#2.5 x1

Filed #2.5 (rgc 134) 3 singles 

B. Fat gripz Deadlift: 14 singles @120kg (took a rep every ~30 seconds)

C1. GHR 2x6

C2. Back extension 2x10

C3. Thumbless FG holds 2x20-25 seconds at 75kg

C4. Ab wheel 3x10

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coffeegrip
Posted (edited)

Monday

A. Snatch complex (Snatch high pull +hang high pull) 5x (1+3)@70 kg

B. Back Squat: 255x3, 275x3, 295x3, 295x3, 275x3, 275x2+2+2+1 (rest 20” on +)

C. 2x35s plate pinch: 4x3 each hand

D. Abs 4x10

Tried some Fatgripz DL but just didn’t have anything there today. Will try again Friday

Edited by coffeegrip
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coffeegrip

Tuesday 

My body is telling me I need a few easy days. Work can not exceed recovery.

A. Bench 4x15 @135 lbs. (for blood flow)

B. Plate curls: very light 3x15

C. Sledgehammer radial & ulnar deviations: 2x12 
 

Various stretches, mostly hips and wrists

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coffeegrip

Wednesday

Continuing with more recovery work...

A. Circuit: 2 round x 8-12 reps each

1. DB Walking lunge (45s)

2. Wide grip Pullups 

3. Abs

4. SL RDL (95 lbs)

5. DB shoulder press (50s)

6. Hanging leg raise

7. Glute medius leg raise

8. TKE

9. DB Curl

10. DB triceps ext

11. SL Calf raise

12. Sledgehammer deviations

 

B. Sledgehammer deviations and pronation/supination 2x10-12 each 

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