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coffeegrip

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Friday

Last day of deloading. Hopefully back to hard training next week!

A. Speed Squats off box: 8x3 @245 lbs.

B. Thick bar partial deads: up to 390 lbs. x2  (Found a cable attachment that’s about 1.9” diameter, and attached to loading pin)

2x15” holds @315 lbs

C. Chest supported DB rows: 2x20 with 60s

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Monday

Feeling pretty good. 
 

A. Snatch complex (Snatch high pull + Power + Hang power + OH squat) 2 sets at 50kg, 2 at 60kg

B. Overhead squats: 2x5 @60 kg

C1. Back squats: 3x6 @105kg

1x12 @105kg

C2. 2H 3” AASS pinch block: up to a PR at 192.5 lbs!  
Kinda wish I had attempted some plate pinches today—might have gotten 2x45s. Soon...

 

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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, #2x2, #2.5x1

Filed #2.5x1

3 attempts at #3 (about as close as I’ve ever gotten) but Zero closes.

More work to be done

 

Edited by coffeegrip
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2 hours ago, coffeegrip said:

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, #2x2, #2.5x1

Filed #2.5x1

3 attempts at #3 (about as close as I’ve ever gotten) but Zero closes.

More work to be done

 

Can’t get much closer than that lol. I think the 3 of us got it before Christmas if i dare to say it 😬

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1 hour ago, AvgJo said:

Can’t get much closer than that lol. I think the 3 of us got it before Christmas if i dare to say it 😬

Yeah man that is so close. Your gonna have it really soon.

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Wednesday 

A1. Bench: 225x8, 225x10, 225x12

A2. Thick (1.9”) DB rows: 3x7 @110 lbs 

B1. DB curls: 2x10

B2. Rope pushdowns: 2x10

C1. Sledge pro/sup, & deviations: 2x10 each

C2. V-ups: 2x10

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Friday

Some RDLs, pull-ups, Glute bridges, abs. Nothing really worth noting. I believe I’ve somehow strained my right quad. I must be getting old.

Grip work-

A. Homemade 2 & 3/8 PVC wrist wrench: 2x3 @70 lbs, 2x3 @65 lbs

B. 1.9” V-bar: worked up to a PR of 210 lbs.

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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: up to 150 kg x1, drop to 125x6

C1. Pull-ups: 3x10

C2. Hamstring curls: 3x10

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16 minutes ago, coffeegrip said:

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: up to 150 kg x1, drop to 125x6

C1. Pull-ups: 3x10

C2. Hamstring curls: 3x10

Nice. Your axle deadlift is so good. I want to try one now.

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23 minutes ago, coffeegrip said:

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: up to 150 kg x1, drop to 125x6

C1. Pull-ups: 3x10

C2. Hamstring curls: 3x10

150kg is solid man. Is it your first time? I gave blue Fat Gripz DL a go a few months ago and got like 115kg only.. I’m planning on joining a gym specifically for their axle soon. 

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3 hours ago, AvgJo said:

150kg is solid man. Is it your first time? I gave blue Fat Gripz DL a go a few months ago and got like 115kg only.. I’m planning on joining a gym specifically for their axle soon. 

Appreciate it. Yeah, first session with an axle. My blue FG max was 135 kg.

The axle just feels so much better in my hands compared to FG. I have smallish hands though (7.5 inches)

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4 hours ago, Nuttgens said:

Nice. Your axle deadlift is so good. I want to try one now.

Thanks! So far I’m really happy with my purchase.

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54 minutes ago, coffeegrip said:

Appreciate it. Yeah, first session with an axle. My blue FG max was 135 kg.

The axle just feels so much better in my hands compared to FG. I have smallish hands though (7.5 inches)

What did you do to get your FG deadlift up so high? Right now I only do thick bar pull ups and twice I tested my blue FG deadlift both times 265lbs. Don’t really train it I would like to throw a bit more thick bar stuff in though.

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That’s a great question. Funny thing is, I’ve been stuck around 135kg for almost a year. Maybe under the right conditions, right humidity, etc. I’d pull a 5 or 10 lb. PR. 
I guess I attribute it to lots of years of heavy deadlifts and heavy DB rows. Most of the dumbbells I’ve used over the years have a thicker handle so maybe they’ve been the biggest contributor. 

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4 minutes ago, coffeegrip said:

That’s a great question. Funny thing is, I’ve been stuck around 135kg for almost a year. Maybe under the right conditions, right humidity, etc. I’d pull a 5 or 10 lb. PR. 
I guess I attribute it to lots of years of heavy deadlifts and heavy DB rows. Most of the dumbbells I’ve used over the years have a thicker handle so maybe they’ve been the biggest contributor. 

Makes sense. I’m mostly focused on grippers right now anyways maybe I’ll try to throw fat grips on a couple exercises or something then try my fat grip deadlift again. Don’t want to do too much thick bar stuff I want my hands kinda fresh for gripper workouts. 

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Wednesday 

Bodyweight at 201 lbs. today.

Big pump day. I guess I’ll be forced to prioritize upper body while my knee heals. 
Pretty happy with benching today.

A1. Bench: 225x4, 225x4, 245x4, 265x4, 275x3, 225x13

All time best with 275 is 6 or 7. All time best with 225 is 19.

A2. Light goblet squats for blood flow.

B1. Rope pushdowns: 3x10

B2. Shrugs: 3x15

B3. DB curls: 3x10

C1. Lateral raise: 2x15

C2. Rear delt raise: 2x15

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4 hours ago, coffeegrip said:

Wednesday 

Bodyweight at 201 lbs. today.

Big pump day. I guess I’ll be forced to prioritize upper body while my knee heals. 
Pretty happy with benching today.

A1. Bench: 225x4, 225x4, 245x4, 265x4, 275x3, 225x13

All time best with 275 is 6 or 7. All time best with 225 is 19.

A2. Light goblet squats for blood flow.

B1. Rope pushdowns: 3x10

B2. Shrugs: 3x15

B3. DB curls: 3x10

C1. Lateral raise: 2x15

C2. Rear delt raise: 2x15

Nice, your bench press is strong. I want to get there someday.

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4 hours ago, Nuttgens said:

Nice, your bench press is strong. I want to get there someday.

Thanks Steve, I appreciate the comment. Trying to get back to my former self. Goal is to get back to an easy 315 lbs!

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27 minutes ago, coffeegrip said:

Thanks Steve, I appreciate the comment. Trying to get back to my former self. Goal is to get back to an easy 315 lbs!

Man that is really impressive. My max was 265 before Covid. Right now I don’t even know maybe 225. I’m hoping to be able to start a proper program soon and at least start getting back to where I was.

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Friday

So happy with my pinch progress. 2x45s will happen (to full lockout) in the next 2 weeks!

A1. DB Snatch: 5x2 each arm

A2. Box jump: 5x3

B. Plate pinch: some warmups on a block and with 2x35s. Then a couple 2x45s hops. 
Then a half rep:

C. 2H 2 inch pinch block: 3x3 @168 lbs.

D. Axle deadlift: 5x1 @ 142.5 kg on 30 second rest intervals

E1. Axle rows: 4x8-10 @82 kg

E2. DB walking lunge: 3x10 each leg

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Monday 

Knee and quad are starting to feel a little better. Just get an extreme pump in my VMO with squats. Hands are still sore from Friday.

A. Snatch complex (hang high pull + 3 hang powers): 5 sets at 50kg

B1. Back squat: 4x10 @80 kg

B2. 2H 2.5 inch pinch block: 173x2, 183x2, 188x2, 190.5x1, 168x3, 168x3

C1. Finger curls: 3x15

C2. Ab wheel: 3x10

C3. Back extension: 3x10

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Wednesday 

A. Bench: Clusters: 265 x4 (20 sec rest between reps) x 3 sets

B1. SA Axle Overhead press: 55x6, 65x6, 70x6

B2. Chin-ups: 4x6-8

C1. Rope pushdowns: 2x10

C2. Rear delts: 2x15

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24 minutes ago, coffeegrip said:

Wednesday 

A. Bench: Clusters: 265 x4 (20 sec rest between reps) x 3 sets

B1. SA Axle Overhead press: 55x6, 65x6, 70x6

B2. Chin-ups: 4x6-8

C1. Rope pushdowns: 2x10

C2. Rear delts: 2x15

I'm planning on doing cluster sets for the first time this Friday for weighted chins, hopefully it will help. Nice ohp too!

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6 hours ago, AvgJo said:

I'm planning on doing cluster sets for the first time this Friday for weighted chins, hopefully it will help. Nice ohp too!

I’ve had a lot of success over the years doing clusters (or reps on timed intervals). Particularly good for me on clean and squat. 
I’m thinking it might work for axle deadlift too. Am currently testing.

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Friday 

A. Block Power snatch: 4x3 @65kg

B. Doh Axle deadlift: worked up to a very close 152.5 kg

137 kg x 10 singles on 30” rest intervals


C. Thumbless Doh axle (10 second holds): 102 kg x1 x 4 sets

D. Goblet squats: 4x10

E. Hanging leg raise: 3x10

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