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pancho_grip_lift
1 minute ago, mcalpine1986 said:

Yes a loading pin will work just a well.

Thanks, i did 6 reps left today. Im very sore though. I should have rested more. Grip is so addictive i find it hard to rest 😂 i must win teh race im in to 10 reps with 15kg. 4 more reps and ive won.

 

10 with 15! wow...who is running that race with you?

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Today's Session: Axle Overhead press: 57,5kg*5 60kg*5 62,5kg*5 (on video)  This is my best five on an Axle Bar. My best overhead press has been 75kg*3 on an olympic bar. I hop

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 1

Today's Session: Dinnie lift Straddle: 280kg *1 (160kg RH and 120kg LH) 280kg*1 (switched hands compared to the first single. Left hand felt stronger than last week. I could clearly do

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mcalpine1986
3 hours ago, pancho_grip_lift said:

10 with 15! wow...who is running that race with you?

A guy on insta. He has done 4 reps. At the time i had done 3 so i challenged him yo a friendly race to 10 reps. Today i did 6 reps. Mine are  stricter than his style though. He staggers his legs and has more of a swing. Im bolt upright, no bending over. His wrists never budge though and that is the main thing. 

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3 hours ago, mcalpine1986 said:

A guy on insta. He has done 4 reps. At the time i had done 3 so i challenged him yo a friendly race to 10 reps. Today i did 6 reps. Mine are  stricter than his style though. He staggers his legs and has more of a swing. Im bolt upright, no bending over. His wrists never budge though and that is the main thing. 

Strict plate curls are the goal :) good to know about friendly challenges. After a couple of weeks I'll do plate curls again, doing reps and holds.

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Dinnie lifts Session:

 

Straddled alternating hands:

180kg*1

180kg*1

210kg*1

210kg*1

240kg*1

240kg*1

272kg*1 (First time using my  light "Pancho Stone" which is 160kg. The heavy one is 170kg)

272kg*0 (broke the floor but couldn't do a decent lockout so no lift with LH lifting 160kg and RH 112kg)

 

Side to side alternating hands

253kg*1

253kg*1 

 

Bullring

7kg*1

9kg*1

12kg*1

14kg*1

16kg*1 RH

16kg*0 LH

17kg*0

17kg*0

Then some bullring holds

RH

14,3kg*6sec

12,7kg* 14sec

 LH

11kg*14sec

 

 

Edited by pancho_grip_lift
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Quick workout today:

Triset 1:

-(Side raises + face pulls + kneeling ab wheel) * 4 rounds, no rest

Triset 2:

-(Hammercurls + BW Calf raises + Swiss ball abs) * 3 rounds, no rest

Little time today so I did this accesory movements in less than 30 min.

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Squats

Several warmups to the following singles

115kg*1

120kg*1

125kg*1

127,5kg*1

130kg*1 (felt good, next heavy session I'll try more weight)

Ironmind Grippers

Today I tried a better setting technique, based on Paul Knight's video. I'll have to work on this 

Sport*3

Trainer*3

#1*1

#1,5*1

#2*1

#2,5* 1RH *0LH

#2,5* 0 

Vulcan 2

Level 6*1

Level 9*1

Level 12*1

Level 15*0 

Then I worked on my set with lighter grippers. I feel weaker doing the set than closing the last mm. of the grippers.

Pony Pinch

5*4

Axle Curls

28kg*10*4

Standing Calf Raises

40kg*40*4

 

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Today's workout:

Axle overhead press:

20kg*5

30kg*5

40kg*3

50kg*1

55kg*1

60kg*1

65kg*1

70kg*1 (felt a little hard, but could make it)

Neutral pull ups 22*1*bw

Bar dips 10*3*bw

Banded tricep pushdown 30*4

Calf raises 40kg *40*4

Plank 60 sec*4

Sledgehammer levers, all directions:

 

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27 minutes ago, pancho_grip_lift said:

Today's workout:

Axle overhead press:

20kg*5

30kg*5

40kg*3

50kg*1

55kg*1

60kg*1

65kg*1

70kg*1 (felt a little hard, but could make it)

Neutral pull ups 22*1*bw

Bar dips 10*3*bw

Banded tricep pushdown 30*4

Calf raises 40kg *40*4

Plank 60 sec*4

Sledgehammer levers, all directions:

 

Good stuff bud. Keep up the sledge work. It’s so important. Many people neglect wrist work and it helps on all other grip lifts 

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5 minutes ago, Chez said:

Good stuff bud. Keep up the sledge work. It’s so important. Many people neglect wrist work and it helps on all other grip lifts 

Yes! 

I re watched your video on how to train with grippers, and Paul Knight's tutorial, and I think I improved my technique a little. Decided to get a bench or even a power twister to hit my chest harder, and the sledgehammer work to get stronger at wrists. I was doing nothing previously.

This time I seriously want to go for the #3

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Today's Session:

Dinnie lift Straddle:

280kg *1 (160kg RH and 120kg LH)

280kg*1 (switched hands compared to the first single. Left hand felt stronger than last week. I could clearly do a 2 second lockout)

Dinnie Lift Side to side:

255kg*1 

255kg*1 (switching hands)

A.A.S.S. Loadable Inch Dumbell:

-30kg*1

-40kg*1

-50kg*1

-55kg*1

Until this weight, I managed to do it with both hands

-60kg*1 RH 0 LH

-65kg*1 RH

Axle Bar replica:

-70kg*1

-90kg*1

-110kg*1

-120kg*1

-125kg*1

-130kg*1

-132,5kg*1

-135kg*1

-137,5kg*1 (PR)

-140KG*0,5 (I don't count this one becouse I couldn't lockout. But it was a nice "air under" 140kg)

 

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Love the vids and enthusiasm. Keep them coming. Congrats on the axle PR!

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On 11/13/2020 at 12:03 AM, Chez said:

Love the vids and enthusiasm. Keep them coming. Congrats on the axle PR!

Thank you Chez :mosher

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Today's Training: Light session today, expecting to try a big lift on Tuesday... we will see.

Squats: 4 singles with 105kg

Grippers:  

-Pyramid from Ironmind guide, to #1,5*5

-Vulcan 2: Closed levels 6, 9 and 12

-Set practise: 20 sets with #1 and 20 sets with Vulcan level 12

10 lb Sledgehammer fingerwalk: 2 walks per hand

 

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Last Thursday I attempted a new PR on the Dinnie lift. It was the end of a 16 week training cycle with a previous PR of 307kg done at the gym in March. In my previous max attempt, I could only lift 295kg, so this time I wanted to go for a new record.

Warmed up from 180kg (110kg RH and 70kg LH) to 280kg my 95% considering 295kg as my most recent max. 280kg felt really smooth so I decided to jump to 300kg, planning 2 scenarios: if 300kg felt hard, I was going to make jumps of 5-8kg per attempt, so I could get at least an 1kg PR doing 308kg. Luckily for me 300kg felt very light, so I managed to pull these attempts:

-300kg

-310kg

-320kg

-325kg

-330kg

-335kg (All time PR) And this is the weight where I surpassed the actual weight of the Dinnie Stones from Scotland, ~332kg ( 188kg & 144kg)

Then, I felt like trying some more weight, and tried 340kg. Unfortunately I couldn't make one second of lockout, so I can't call it a PR, but a "nice air under"

Very happy with the results. This was a +28kg improvement at Dinnie Lift, and also, a right hand PR of 190kg. 

Now my next milestone will be the Big Nicol Stones weight (202kg & 155kg= 357kg)

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2 minutes ago, Fist of Fury said:

Very strong lifting! 💪

Thank you! It was a great training session. I'll keep up to get even stronger

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Today's workout:

Squats

78kg 3*8

70kg *8

70kg*10

Grippers

Warming up from Sport to #2

#2,5 LH *1

#2,5 RH *0 (missed by milimeters)

#1,5 several reps practicing my set up, 4 sets

Fingerwalks w/ 10lb Sledgehammer

1/2 walk hard way

1/2 walk Easy way

Full fingerwalk Easy way *2 sets

 

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Today's Training:

Axle overhead press

42,5kg*8*3

38kg*8*1

38kg*10*1

Dumbell Rows

24kg*10*4

Sledgehammer levers

all directions * 4 sets

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Today's Session:

Felt a huge tweak in my left adductor. Really anoying, but training must go on.

Dinnie Straddle:

201kg *6 singles

Dinnie Side to side:

165kg* 6 singles (these ones felt like crap due to the adductor. Straddles didn't present any issue at all)

Dinnie Farmer's Walk

140kg, crossing my dad's backyard back and forth

Loadable Inch DB:

59kg*1

59kg*1

59kg*1

59kg*1 All done with both hands

Backoff sets were holds 53kg* 5 second

48kg* 12 second *2 

Plate curls

5kg*4*10

Fingerwalks hard way

pillory + 1,25kg *2

pillory alone *1

Also tried another style of fingerwalk, climbing with both hands together

Plate Wrist Curls

5kg* 3*12

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Today's Workout:

Weighted pull ups:

+10kg*4*10 (BW=94kg)

Floor axle press:

48kg*10*4

Bicep curls:

8kg per hand, 4*20

Hammer curls:

12kg per hand: 4*20

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Today's Training:

Squat:

82,5kg*8

82,5kg*8

75kg*8

75kg*10

Grippers:

#1,5*4 MMS

#2* 7 RH 10LH

#2,5 *1 MMS

GHP6 *0

#1,5*5 *4

 

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Tuesday's Session:

Overhead press:

45kg*8*3

40kg*8

40kg*10

Dumbell Row

24kg*10

24kg*12

24kg*14

24kg*16

10lb Sledgehammer

fingerwalks (easy way) *3

Wrist plate curls

5kg*16*4

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Today's Session:

Dinnie lifts: 

217kg * 6 singles

Side to side dinnie lifts

180kg* 2 singles

Dinnie farmer walks

160kg * 2 walks  (here my lower back was hurting...I must reinforce this weak link)

Inch DB Replica

59kg* 4reps

59kg* 2 reps

59kg* 2 reps

53kg* 10 sec hold

47kg* 16sec hold

Pillory fingerwalks

pillory+ 1,25kg *3 hard way walks

Zombie Squat

20kg*6

30kg*6

40kg*6

50kg*6

60kg*6

These ones felt really good. I'll try to do these ones to squat twice a week.

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mcalpine1986
8 hours ago, pancho_grip_lift said:

Today's Session:

Dinnie lifts: 

217kg * 6 singles

Side to side dinnie lifts

180kg* 2 singles

Dinnie farmer walks

160kg * 2 walks  (here my lower back was hurting...I must reinforce this weak link)

Inch DB Replica

59kg* 4reps

59kg* 2 reps

59kg* 2 reps

53kg* 10 sec hold

47kg* 16sec hold

Pillory fingerwalks

pillory+ 1,25kg *3 hard way walks

Zombie Squat

20kg*6

30kg*6

40kg*6

50kg*6

60kg*6

These ones felt really good. I'll try to do these ones to squat twice a week.

Great session. Solid lifts there.

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5 hours ago, mcalpine1986 said:

Great session. Solid lifts there.

Dude the farmer walks were a killer, my lower back was hurting afterwards 😱 today I'll ad some lower back to my session

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