coffeegrip Posted October 9, 2020 Author Share Posted October 9, 2020 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 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 12, 2020 Author Share Posted October 12, 2020 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... Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 12, 2020 Author Share Posted October 12, 2020 (edited) 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 October 12, 2020 by coffeegrip Added vid 2 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted October 12, 2020 Share Posted October 12, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 13, 2020 Share Posted October 13, 2020 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. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 14, 2020 Author Share Posted October 14, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 16, 2020 Author Share Posted October 16, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 19, 2020 Author Share Posted October 19, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 19, 2020 Share Posted October 19, 2020 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. 1 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted October 19, 2020 Share Posted October 19, 2020 (edited) 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. Edited October 19, 2020 by AvgJo 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 19, 2020 Author Share Posted October 19, 2020 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) 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 19, 2020 Author Share Posted October 19, 2020 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. Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 19, 2020 Share Posted October 19, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 19, 2020 Author Share Posted October 19, 2020 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. 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 19, 2020 Share Posted October 19, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 21, 2020 Author Share Posted October 21, 2020 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 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 21, 2020 Share Posted October 21, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 22, 2020 Author Share Posted October 22, 2020 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! Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted October 22, 2020 Share Posted October 22, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 23, 2020 Author Share Posted October 23, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 26, 2020 Author Share Posted October 26, 2020 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 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 28, 2020 Author Share Posted October 28, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted October 28, 2020 Share Posted October 28, 2020 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! 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 29, 2020 Author Share Posted October 29, 2020 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. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted October 30, 2020 Author Share Posted October 30, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
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