pancho_grip_lift Posted May 7, 2021 Author Share Posted May 7, 2021 Wednesday's session Lunges +26kg 9 sets of 10 reps per leg 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 15, 2021 Author Share Posted May 15, 2021 Friday's Session, May 7th Push ups 17 reps, 5 sets Grippers GHP 6 (130)*1 COC #3 (139) * 0, missed by a hair Then I tried Vulcan II, Crom Spring, 4-4 (level 15), I think I closed it: 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 15, 2021 Author Share Posted May 15, 2021 Sunday's Session, May 9th Dinnie Lifts I haven't trained this lift since februray, so I decided to give it a go, warming up with 200kg, then 230kg, 266kg, 285kg, 302kg of good lifts. Then I decided to try 330kg, lifting both of the "Pancho's Stones" together, the big one is 170kg and the other is 160kg. But ended up ripping off a callus. I was feeling ok to move that weight, but my skin said the opposite. 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 15, 2021 Author Share Posted May 15, 2021 Tuesday's Session Push ups 5 sets of 17 reps Barbell Row (46kg) 5 sets of 12 reps Extensors experiment (orange band) 6 sets of 30 reps= 360 total reps Pinch block 50mm 25kg* 3 sec hold 23kg* 5 sec hold, 3 sets 2*10kg plate pinch hold, 6 secs Romanian deadlift (46kg) 12 reps, 8 sets 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 15, 2021 Author Share Posted May 15, 2021 Friday's Session Push ups Extensors experiment, orange band Grippers #2,5 (119)* 1 XW 225 * 3 GHP6 (130) *1 XW 250 * 1 (unboxing and first try) #2,5 (119)* 5 reps, 3 sets #2,5 (126) * 3 reps #2,5 (126) * 2 reps Left hand grippers: GHP5 (114) *1 , 3 sets #2 * ccs, 2 sets Then I tried a CCS close with my 119lb #2,5. I may be 15-18mm away, but it looks like I'll make it soon, 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 15, 2021 Author Share Posted May 15, 2021 On 3/28/2021 at 5:39 PM, pancho_grip_lift said: I compared this new gripper with both o my #2,5 rated by Cannon. They are 119 and 126lb. I thing this one is in between these two. Feels different than ironmind anyway... Measurement/Gripper Coc 2,5 (126) Xinyi Wanjia 225 Coc 2,5 (119) Spread 71,4mm 70mm 68,9mm Spring Ø 6,8mm 6,7mm 6,7mm Handle Ø 18,8mm 17,9mm 18,8mm Now I made a comparison between XW250 and GHP 6 (130), CPW240 (135) and #3 (139). Comparing the spring diameters, spread and handle thickness, I guesstimate a rating between 130 and 135. Someday I'll rate it and see If I was right 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 17, 2021 Author Share Posted May 17, 2021 Sunday's workout BW Squats 5 sets of 10 reps Extensors experiment, orange band 6 sets of 30 reps per hand = 360 total reps Split squats +26kg 5 sets of 10 reps per leg Rolling handle 57,7kg* 5sec hold 57,7kg* 5sec hold 57,7kg* 5sec hold 57,7kg* 5sec hold 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 20, 2021 Author Share Posted May 20, 2021 Tuesday's Workout Push ups 5 sets of 17 reps Barbell rows 56kg 5 sets of 10 reps Extensors experiment, orange band 6 sets of 30 reps= 360 reps 2 inch bar curl challenge GBI best attempt was 45,7kg. I'll have to repeat it becouse my thumb looks like it's over the loading pin Pinch 50mm 25kg* 4 sec hold 25kg* 4 sec hold 25kg* 4 sec hold RDL 56kg 8 sets of 10 reps 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 21, 2021 Author Share Posted May 21, 2021 (edited) Yesterday's Gripper session Extensors experiment, orange band 300 total reps Sitting OHP 5 sets of 10 reps with 26kg Grippers #2,5 (119) *1 XW225 *1 GHP 6*2 (PB) XW250*1 working sets: #2,5(119)* 9 #2,5 (119) *6 #2,5 (119) *6 #2,5 (119) * 30mm blockset #2,5 (119) * 30mm blockset Left hand: GHP5 (114)* 1 GHP5 (114)* 1 GHP5 (114)* 1 #2 * CCS *1 #2 * CCS *1 #2 * CCS *1 Edited May 21, 2021 by pancho_grip_lift 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 23, 2021 Author Share Posted May 23, 2021 Saturday's Session BW Squats 3 sets of 12 reps Squats +26kg 3 sets of 12 reps Bulgarian split squat +31kg 5 sets of 10 reps per leg Extensors experiment, orange band 360 reps total Rolling handle 58,7kg *5 sec hold 58,7kg *5 sec hold 58,7kg *5 sec hold 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 29, 2021 Author Share Posted May 29, 2021 Friday's Session RDL +66kg 5 sets of 10 reps Extensors experiment, orange band 360 total reps Grippers Coc 3 * attempt Coc 3 * attempt Coc 3 * attempt GHP 5 LH *1 GHP 5 LH *2 GHP 5 LH *1 Coc 2,5 (119) *5 ...feeling really weak this week, I should deload next week. Coc 2,5 (119) *3 Then I did 3 attempts for the GBI 2 inch thumbless curl 46kg, 47kg and 48,2kg 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted May 30, 2021 Share Posted May 30, 2021 7 hours ago, pancho_grip_lift said: Friday's Session RDL +66kg 5 sets of 10 reps Extensors experiment, orange band 360 total reps Grippers Coc 3 * attempt Coc 3 * attempt Coc 3 * attempt GHP 5 LH *1 GHP 5 LH *2 GHP 5 LH *1 Coc 2,5 (119) *5 ...feeling really weak this week, I should deload next week. Coc 2,5 (119) *3 Then I did 3 attempts for the GBI 2 inch thumbless curl 46kg, 47kg and 48,2kg Nice work on the #3 if that wasn’t closed it must of been really close. 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 30, 2021 Author Share Posted May 30, 2021 1 hour ago, Nuttgens said: Nice work on the #3 if that wasn’t closed it must of been really close. Thank you! I think I missed it by a hair, but I'll eventually do it 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted May 30, 2021 Author Share Posted May 30, 2021 Saturday's Session Push ups 6 sets of 20 Pull ups 5 sets of 10 Extensors experiment 360 reps with a new green band 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 8, 2021 Author Share Posted June 8, 2021 Saturday's Session Push ups 5 sets of 20 reps Extensors experiment, green band 6 sets of 30 reps Pull ups 4 sets of 30 One arm deadhang 5 seconds each hand Grippers 3 singles with my 114lbs GHP 5 then 3 sets of 6 with my coc 1,5 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 8, 2021 Author Share Posted June 8, 2021 Sunday's Training Squats Worked up to a single with 135kg, after 4 months of no barbell squat Rolling handle 3 sets of 5 seconds hold, with 47,5kg 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 15, 2021 Author Share Posted June 15, 2021 June 9th Push ups 5 10 15 20 reps *4 sets BW Squat 10 12 15 20 reps * 4 sets Pistol squat progression 1 1 2 3 reps * 2 sets 4 reps * 2 sets 2 hands pinch single lift with 45kg. Very weak, but I have to start somewhere. extensors experiment, green band 3 sets of 30 reps 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 15, 2021 Author Share Posted June 15, 2021 June 12th Push ups 20 reps * 4 sets Grippers #2,5 (119) * 6 * 5 sets #2,5 (126)* 4 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 15, 2021 Author Share Posted June 15, 2021 June 13th Pull ups 1 3 5 7 4 sets of 10 reps Extensors experiment, green band 8 sets of 30 reps Rolling handle +59,2kg 3 sets of 5 sec and 3 sec holds, for right and left hand EZ barbell bicep curls + 16kg 6 sets of 15 reps RDLs +50kg 6 sets of 10 reps 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 16, 2021 Share Posted June 16, 2021 11 hours ago, pancho_grip_lift said: June 13th Pull ups 1 3 5 7 4 sets of 10 reps Extensors experiment, green band 8 sets of 30 reps Rolling handle +59,2kg 3 sets of 5 sec and 3 sec holds, for right and left hand EZ barbell bicep curls + 16kg 6 sets of 15 reps RDLs +50kg 6 sets of 10 reps Good session. Thats an unusual method of warming up on pullups. Why do you start with only 1 rep? 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 16, 2021 Author Share Posted June 16, 2021 4 hours ago, mcalpine1986 said: Good session. Thats an unusual method of warming up on pullups. Why do you start with only 1 rep? Hey Paul! Just to mix things up and do something different. And also it was a cold afternoon. 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 25, 2021 Author Share Posted June 25, 2021 June 15th Push ups 1 2 5 7 13 then 4 sets of 20 reps Extensors experiment, green band 8 sets of 30 reps per hand 2HP +27kg 3 sets of 10 sec hold Finnish ball +15kg 4 sets of 5 sec hold 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 25, 2021 Author Share Posted June 25, 2021 June 18th Push ups 1 3 5 7 10 13 16 4 sets of 20 Extensors experiment, green band 8 sets of 30 reps per hand Grippers #2,5 (126), 4 sets of 2 reps #2,5 (119) * 6 GHP 5 (114) left hand, 1,2,1,1,1 reps RDL +66kg 6 sets of 10 reps Skull crushers +16kg 8 sets of 15 reps 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 25, 2021 Author Share Posted June 25, 2021 June 20th Incline stair Push ups 20 6 sets of 30 Extensors experiment, green band 7 sets of 40 reps Roling handle +60kg 3 sets, 5 sec hold RH and 1 sec hold LH Dube cube stub Single with 10kg Air under 11,2kg 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 25, 2021 Author Share Posted June 25, 2021 Yesterday's Workout Barbell Row 15 15 10 reps +66kg 5 sets of 10 reps +71kg Extensors experiment, green band 8 sets of 40 reps 2HP +21,3kg 5 sets of 10 sec hold Finnish ball +15kg 4 sets of 5 sec hold Dube cube stub Single +10,45kg Air under 11,05kg 2 Quote Link to comment Share on other sites More sharing options...
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