Pancho's Best lifts

[Nuttgens]

28 minutes ago, pancho_grip_lift said:

If you could make an Inch loadable dumbell, I definetly recommend it, it's a really fun tool to work with.

I got this one from Arm Assasin, very good quality

What one is it the loadable dumbbell? What is the handle diameter? Seems like an awesome site to buy from. I hate buying stuff from the US though seems like every time  I pay the exchange plus shipping then when it shows up they will make me pay duty on top of everything else it ends up costing me way more money. I am in Canada. 

[pancho_grip_lift]

38 minutes ago, Nuttgens said:

What one is it the loadable dumbbell? What is the handle diameter? Seems like an awesome site to buy from. I hate buying stuff from the US though seems like every time  I pay the exchange plus shipping then when it shows up they will make me pay duty on top of everything else it ends up costing me way more money. I am in Canada. 

In my last training post I uploaded my loadable inch. Here is the link just in case: 

https://www.youtube.com/watch?v=IwYKOz7OFf0&feature=youtu.be

About the Dumbell, It is a 55 cm long, 1,9 inch thickness on the loading area, and the center is 6cm long and 2 inch 3/8 thickness, just like an Inch Dumbell handle. 

I have bought from Grip n bend Canada, and they gave me a great service in the past. I just checked, and they sell the FBBC loadable dumbell: https://www.gripnbend.ca/product/fbbc-pro-dumbbell/

It's a little expensive, I know. If you need the measurements, in case of wanting to build one with a local welder, I could give you the measurements 

[Nuttgens]

 

37 minutes ago, pancho_grip_lift said:

In my last training post I uploaded my loadable inch. Here is the link just in case: 

https://www.youtube.com/watch?v=IwYKOz7OFf0&feature=youtu.be

About the Dumbell, It is a 55 cm long, 1,9 inch thickness on the loading area, and the center is 6cm long and 2 inch 3/8 thickness, just like an Inch Dumbell handle. 

I have bought from Grip n bend Canada, and they gave me a great service in the past. I just checked, and they sell the FBBC loadable dumbell: https://www.gripnbend.ca/product/fbbc-pro-dumbbell/

It's a little expensive, I know. If you need the measurements, in case of wanting to build one with a local welder, I could give you the measurements 

Yeah I saw that one but it’s only 1” plates all my plates are 2”. I ordered my grippers from gripnbend have been considering grabbing a pinch block, hub, rolling thunder and loading pin it’s pretty expensive though. 
plus I work out of town and can’t take it all with me so I wouldn’t get much use out of it. So I don’t know if it’s really worth it for me i would like to see where I’m at and try to build more strength on some other grip implements. 

[mcalpine1986]

8 hours ago, pancho_grip_lift said:

Thursday's Training

Dinnie lifts

276kg* 4 singles, switching hands

Backoffs

225kg* 4 singles

Inch DB replica

70kg* 0 (some air under)

Then, tried an amrap with 60kg. I could Manage 5 reps, and 1 partial "some air under

Then I tried a hold with 51kg, but I missloaded the dumbell, with an extra plate of 5kg in one side So I won't count that set

Then I went for a bike ride

Finally, I did 4 sets of 10 bodyweight pullups, which felt really good after a 2 months break from pull ups

Awesome work man. Very strong inch training. 

Good to get pullups back in, they are such a great exercise. Its been about 6 months for me now. I need to get back to them myself.

[pancho_grip_lift]

9 hours ago, Nuttgens said:

 

Yeah I saw that one but it’s only 1” plates all my plates are 2”. I ordered my grippers from gripnbend have been considering grabbing a pinch block, hub, rolling thunder and loading pin it’s pretty expensive though. 
plus I work out of town and can’t take it all with me so I wouldn’t get much use out of it. So I don’t know if it’s really worth it for me i would like to see where I’m at and try to build more strength on some other grip implements. 

Maybe you could check ali express, they sell pinch blocks, hubs and loading pin alternatives that do the same job than the branded tools, but half of the price. At least shipped to Chile it is more convenient, maybe it would be the same for Canada. Let me get you a link: 

Pins: https://es.aliexpress.com/item/4001286017565.html?spm=a2g0o.detail.0.0.3e973b7fzWsKsJ&gps-id=pcDetailBottomMoreThisSeller&scm=1007.13339.169870.0&scm_id=1007.13339.169870.0&scm-url=1007.13339.169870.0&pvid=d8e31137-7739-4246-acb9-15f283b75fcc&_t=gps-id:pcDetailBottomMoreThisSeller,scm-url:1007.13339.169870.0,pvid:d8e31137-7739-4246-acb9-15f283b75fcc,tpp_buckets:668%230%23131923%2368_668%23888%233325%231_668%232846%238115%232000_668%232717%237566%23861_668%231000022185%231000066058%230_668%233468%2315607%2391

Wrist wrench: https://es.aliexpress.com/item/1005001597512753.html?spm=a2g0o.detail.1000014.5.140b77d5dxt5CQ&gps-id=pcDetailBottomMoreOtherSeller&scm=1007.13338.189932.0&scm_id=1007.13338.189932.0&scm-url=1007.13338.189932.0&pvid=8446f9f9-5ac2-4ef3-b1e5-7a6811d1b1b8&_t=gps-id:pcDetailBottomMoreOtherSeller,scm-url:1007.13338.189932.0,pvid:8446f9f9-5ac2-4ef3-b1e5-7a6811d1b1b8,tpp_buckets:668%230%23131923%2372_668%23888%233325%231_3338%230%23189932%230_3338%233142%239890%232_668%232846%238115%232000_668%232717%237566%23861_668%231000022185%231000066058%230_668%233422%2315392%23216

Hub, Block, v bar, grab ball: https://es.aliexpress.com/item/1005001523959033.html?spm=a2g0o.detail.1000014.13.140b77d5dxt5CQ&gps-id=pcDetailBottomMoreOtherSeller&scm=1007.13338.189932.0&scm_id=1007.13338.189932.0&scm-url=1007.13338.189932.0&pvid=8446f9f9-5ac2-4ef3-b1e5-7a6811d1b1b8&_t=gps-id:pcDetailBottomMoreOtherSeller,scm-url:1007.13338.189932.0,pvid:8446f9f9-5ac2-4ef3-b1e5-7a6811d1b1b8,tpp_buckets:668%230%23131923%2372_668%23888%233325%231_3338%230%23189932%230_3338%233142%239890%232_668%232846%238115%232000_668%232717%237566%23861_668%231000022185%231000066058%230_668%233422%2315392%23216

I hope it helps. Otherwise, it's easy to build them with a local welder!

[pancho_grip_lift]

3 hours ago, mcalpine1986 said:

Awesome work man. Very strong inch training. 

Good to get pullups back in, they are such a great exercise. Its been about 6 months for me now. I need to get back to them myself.

Thank you Paul! Inch training is getting better. I'll do everything to keep being consistent.

Also, pull ups are sacred, I like them for my upper body training. 

I experienced elbow pain and wrist pain due to hammer levers. I did too much too soon. Lesson learned. So next time I'll go slower with weight and reps. 

[pancho_grip_lift]

Friday's Training

Axle floor press

95kg*5

95kg*5

80kg*8

80kg*8

50mm pinch block

Worked my way up to a heavy single

31kg*0 , only a few inches off the floor.

27,5kg*5 RH

27,5kg*2 LH

24kg*19 sec hold

22kg*19 sec hold

[mcalpine1986]

7 hours ago, pancho_grip_lift said:

Friday's Training

Axle floor press

95kg*5

95kg*5

80kg*8

80kg*8

50mm pinch block

Worked my way up to a heavy single

31kg*0 , only a few inches off the floor.

27,5kg*5 RH

27,5kg*2 LH

24kg*19 sec hold

22kg*19 sec hold

Great work. Very good pinching.

[pancho_grip_lift]

Monday's workout

I am traveling, so I brought a couple of tools with me to keep training my grip

Push ups

6 sets of 10 to warm myself up for the grip workout

Grippers

#2* 18 mms reps (most I've done so far)

#2* 9 reps

#2* 8 reps

#2* 7 reps

All done with mms set, and re-setting the gripper after each rep

IM Hub

12kg+ pin + device *10 sec hold

Set 2= 8 sec hold

Set 3= 5 sec hols

Backoff sets

10kg + pin + device *10 sec hold

Set 2= 10 sec hold

Set 3= 9 sec hold

[pancho_grip_lift]

Today's Workout

 

Push up
 10*6

50mm pinch Block
25kg + pin &device
27,5+ pin &device*1rh top single
25kg+pin&device *5, 3 sets

Holds

22,5kg+ pin &device * hold 18sec rh, 7 sec izq
Set 2 15 sec rh, 8 sec lh

Finnish ball
Air under 21,25kg+pin+dev
Backoff
17,5kg+pd 5 sec hold *1 set
Set 2, 3 sec
Set 3 5 sec

Legs
A: 20kg*  20 lunges + 10 rdls
* 5 sets
B :Pistol  squat progression 5*5
 

[mcalpine1986]

6 hours ago, pancho_grip_lift said:

Today's Workout

 

Push up
 10*6

50mm pinch Block
25kg + pin &device
27,5+ pin &device*1rh top single
25kg+pin&device *5, 3 sets

Holds

22,5kg+ pin &device * hold 18sec rh, 7 sec izq
Set 2 15 sec rh, 8 sec lh

Finnish ball
Air under 21,25kg+pin+dev
Backoff
17,5kg+pd 5 sec hold *1 set
Set 2, 3 sec
Set 3 5 sec

Legs
A: 20kg*  20 lunges + 10 rdls
* 5 sets
B :Pistol  squat progression 5*5
 

Excellent session, very strong pinching.

You should weigh put your pinch block so you can include the total weight. My 60mm and 75mm plus loading ojn and clip both weigh just over 2KGs but i count it as 2kg to keep it simple. 

[pancho_grip_lift]

48 minutes ago, mcalpine1986 said:

Excellent session, very strong pinching.

You should weigh put your pinch block so you can include the total weight. My 60mm and 75mm plus loading ojn and clip both weigh just over 2KGs but i count it as 2kg to keep it simple. 

These days I went out of town with my family, and forgot to bring a crane scale (my post office scale is too big to bring it here). So next week I'll know for sure how much I lifted, and how much should I aim for next session.

[Weakman]

8 hours ago, pancho_grip_lift said:

Today's Workout

 

Push up
 10*6

50mm pinch Block
25kg + pin &device
27,5+ pin &device*1rh top single
25kg+pin&device *5, 3 sets

Holds

22,5kg+ pin &device * hold 18sec rh, 7 sec izq
Set 2 15 sec rh, 8 sec lh

Finnish ball
Air under 21,25kg+pin+dev
Backoff
17,5kg+pd 5 sec hold *1 set
Set 2, 3 sec
Set 3 5 sec

Legs
A: 20kg*  20 lunges + 10 rdls
* 5 sets
B :Pistol  squat progression 5*5
 

Nice lifting! Do you have any plans in incorporate the Finnish ball in your training again? (I wondering from a KingKong perspective) What do you think about it? I have not had the change to try it myself.

[pancho_grip_lift]

34 minutes ago, Weakman said:

Nice lifting! Do you have any plans in incorporate the Finnish ball in your training again? (I wondering from a KingKong perspective) What do you think about it? I have not had the change to try it myself.

Sure, I want to incorporate it. This year would be awesome to participate in king kong. 

Finnish ball is something I'm still figuring out, but I enjoy it a lot

And how about you? Any plans to participate in king kong this year?

[pancho_grip_lift]

Magic number seven

Today I was at the beach, so I did a calisthenics circuit:

(7 dips

7 pull ups

7 toes to bar)

*7 cycles

Lots of fun. Maybe it's time to incorporate more calisthenics into my program. I used to do mainly calisthenics from 2014 to 2016, so my skill will be back in no time.

 

 

 

[Weakman]

21 hours ago, pancho_grip_lift said:

Sure, I want to incorporate it. This year would be awesome to participate in king kong. 

Finnish ball is something I'm still figuring out, but I enjoy it a lot

And how about you? Any plans to participate in king kong this year?

If you can just go for it! I think it will be super motivator! I am interested but I don't have the equipment and no venue close by. I think you also have the later problem? Its one thing to drive a couple of hours, another to travel for days and take a day or two off work. 

 

It looks nice, I haven't tried lifting anything ballwise but I imagine it would be quite nice.

[pancho_grip_lift]

55 minutes ago, Weakman said:

If you can just go for it! I think it will be super motivator! I am interested but I don't have the equipment and no venue close by. I think you also have the later problem? Its one thing to drive a couple of hours, another to travel for days and take a day or two off work. 

 

It looks nice, I haven't tried lifting anything ballwise but I imagine it would be quite nice.

Exactly, we don't have venues in South America so far. 

In the case of the equipment, I have the little big horn and the finnish ball. So half of the events are covered .

I used to do get togethers at my place, so my friends could try my grip tools. And they always loved the finnish ball and the Dube Cube from Grip n Bend Canada

[pancho_grip_lift]

Saturday's Session

Dinnie Lifts

285kg * 4 singles, feeling better than ever

Then Backoffs with 230kg, 4 singles

Little Big horn

My previous best was like 60kg in 2018. I am not very familiar with v-bar lifts, sometimes they hurt my shoulder and wrist so I'll have to study them harder. Since the LBH is one of this year's KK events, I'll give it a try in my routine.

On my right hand, I could work my way up to 55kg+ pin+ device (I didn't wanted to bring the scale to the backyard), but left hand gave me a nice surprise. I did a PR with 70kg on left hand, so maybe that will be my strong hand for v-bar lifts, until I figure out the technique with my right hand

 

[pancho_grip_lift]

Monday's Workout

Push ups

7 sets of 10 as a warmup

Grippers

#2*10

#2 T.N.S. * 2 

#2 *9

#2*8

#2*7

Finnish ball

17,5kg+ pin + device * 5 sec hold

17,5kg+ pin + device * 5 sec hold

17,5kg+ pin + device * 3 sec hold

 

[pancho_grip_lift]

Tuesday's Session

Today I had no equipment but a 20 liter barrell of water

(10 reps Squat

10 bulgarian squats per leg

10 reps RDL

10 reverse lunges per leg)

 

Did 3 cycles of that without rest between exercises, and 1 min rest between cycles

[pancho_grip_lift]

Thursday's Calisthenics workout

Magic number 8

(8 dips

8 pull ups

8 hanging leg raises) 

*8 sets

I did this circuit with 1 min rest between cycles, and finished in 27 minutes. Good workout overall to remain active until I create a new workout. 

 

[pancho_grip_lift]

Sunday's Training

I did what I could with the tools I had, and felt great

Dinnie lift

295kg * 4 singles

Backoffs

240kg *4 singles

Little big horn

Top set: 63kg*3 left hand

[pancho_grip_lift]

Tuesday's Workout

Circuit

(8 pull ups

15 push ups

8 leg raises) 

*4 cycles no rest

Grippers

#2,5 * 3

#2,5*5

#2,5*6

#2,5*5

#2,5*2

Backoff

#2 * 6 with 20mm blockset

#2 *3 with GHP blockset

#2*1 CCS

Biceps

5 sets of 15 hammer curls with 8kg per hand

 

[pancho_grip_lift]

Quick circuit today

-9 pull ups

-20 step ups

-9 toes to bar

-20 single leg deadlifts

-9 dips

4 cycles, minimum rest in between.

Spent like 20 min, so all good for a busy week.

[pancho_grip_lift]

Friday's session

Rolling handle

I tried my friend's rolling handle. He built it at his workshop, and it spins really well. I managed to lift 62,5kg, which is a single I can do these days.

One hand Pinch 50mm

Worked up to 27,5kg and then tried a single with 31,75kg lefty (PR for this width), and just air under with right hand