Jump to content

Recommended Posts

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 173 lbs. on AASS 3 inch block & 183 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
  • Like 2
Link to post
Share on other sites
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)

  • Like 1
Link to post
Share on other sites
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

 

Link to post
Share on other sites
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)?

Link to post
Share on other sites
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

Edited by Nuttgens
Link to post
Share on other sites
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. 

 

  • Like 1
Link to post
Share on other sites
mcalpine1986

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

Link to post
Share on other sites
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

  • Like 1
Link to post
Share on other sites
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

Link to post
Share on other sites
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 

Edited by coffeegrip
Link to post
Share on other sites
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.

Link to post
Share on other sites

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

  • Like 1
Link to post
Share on other sites

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

  • Like 1
Link to post
Share on other sites

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.

  • Like 3
Link to post
Share on other sites
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. 

  • Thanks 1
Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.