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pancho_grip_lift

Today's Session:

Weighted pull ups:

BW 95kg+ 12kg *10 *3

BW95kg*9*1

Axle Floor Press

58kg* 10 *4

Plate pinch

2*10kg plates *4 reps

50mm Pinch block

 28,8kg*1 (best I've done so far, not sure if it's a PR)

29,05kg* some air under. Maybe next time

 

 

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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

Sunday's Session Push ups 10*8 Grippers 2,5*4 2,5*4 2,5* 3 right and 2 left 2,5* 3 right and 2 left 2,5*1 right 1 left 2,5* 1 left  2,5* 1 left 2

Saturday's Session Dinnie lifts 303kg * 4 singles. The heaviest lifts I've done prior to a peaking phase. Also it was the first time I could lift my 170kg stone, The Heavy Pancho Stone.

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pancho_grip_lift

Monday Session:

Squats:

87kg*8

87kg*8

78kg*8

78kg*10

Grippers

#2,5* 1 MMS, feeling easier than last week. My set is getting stronger

#3 * 0 

#2 * 10 mms reps RH

#2* 8 mms reps LH

#1,5 , set practice, 20 times

Sledgehammer fingerwalks

Easy version, 2 times

 

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pancho_grip_lift

Tuesday Session:

Axle overhead press

48kg* 8* 2

47,5kg *8

42,5kg*8

42,5kg*10

DB Row

24kg*12

24kg*14

24kg*16

24kg*18

 

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pancho_grip_lift

Today's Session

Dinnie lift straddle

225kg, six singles. 3 heavy on the right and light on the left hand, and 3 switching hands

Dinnie lift side to side

185kg, 4 singles, 2 heavy on the right and light on the left hand, and 2 switching hands

Inch DB trainer

59kg*4 reps, full lockout both hands. Felt a little hard so I'll have to get used to it before to move on

53kg hold for 10 breaths

47kg hold for 18 seconds

47kg hold for 20 seconds

Zombie Squats

65kg*6

65kg*6

65kg*6

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pancho_grip_lift

Friday's Session:

Weighted pull ups (@95kg)

+15kg*10

+15kg*10

+15kg* 8 + 2 rep after a short rest

+15kg*6 + 2 rep after a short rest

Axle Floor press

68kg* 8 * 4 sets, adding 10kg each week and feeling good. I hope to ger a flat bench this month

Pinch 50mm

25,9kg* 4 RH (@8,5-9)

25,9kg* 2 LH (@10)

23,3kg *11 sec hold RH , 9 sec hold LH

20,7kg* 19 sec hold RH, 16 sec hold LH

18,15kg* 26 sec hold RH, 20 seg hold LH

 

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pancho_grip_lift

Today's Session

Squats

90kg*8

90kg*8 (both feeling really smooth, progression is going well)

80kg*8

80kg*10

Grippers

hg250*1

ghp6 (rgc130) *1

hg300 choked at 16,9mm *1

Coc 2*5 , 2 sets

Coc 1,5 *7, 2 sets

10lb Sledgehammer fingerwalks

3 sets, easy version

Reverse Hypers

10 * 4

 

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pancho_grip_lift

Quick Session Yesterday:

Axle Overhead press:

49kg*8

49kg*8

49kg*8

44kg*8

44kg*10

Dumbell Row

24kg*14

24kg*16

24kg*18

24kg*20

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pancho_grip_lift

Yesterday's training:

Dinnie lift straddle:

237kg * 3 singles

227kg* 3 singles

Dinnie lift sides:

192kg * 6 singles

Inch DB trainer:

59kg*4 RH

59kg*2 LH (Feeling really beat up, time to deload)

53kg* 10 sec hold

47kg* 12 sec hold *2

Zombie Squat:

70kg*5

67,5kg*6

67,5kg*6

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pancho_grip_lift

Friday's session:

Weighted pull ups +17,5kg

10

10

8

7

Floor press +78kg

8*4

Pinch Block 50mm

25,9kg*4

23,3kg*13 sec hold

20,7kg* 21 sec hold

18,1kg* 27 sec hold

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pancho_grip_lift

Deload Week

Monday's training

Squats:

72kg*8

72kg*8

65kg*8

Grippers:

Ghp6 * 0 

Coc 1,5*7

Coc 1,5*7

Coc 1,5*7

Fingerwalks 10lb 

Easy version * 1

 

 

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pancho_grip_lift

Deload week

Thursday:

Axle press

40kg*8*3

35kg*8

35kg*10

DB Row

24kg*12

24kg*14

24kg*16

Tuesday:

Dinnie Straddle

185kg* 4 singles

Dinnie sides

165* 4 singles (these one feels bad, maybe I'll stop training it this cycle)

Inch DB Trainer

47kg* 4 on top set, plus a couple of light backoffs

Zombie Squats

55kg*6 *3

Friday

Pullups +14kg

10

10

8

Axle floor press

65kg* 8*3

50mm pinch block

20kg*4, plus light backoff sets

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pancho_grip_lift

Today's Session:

This Monday will be a very busy day, so I decided to do the first session of the week in advance

Squats

92,5kg*8

92,5kg*8

82,5kg*8

82,5kg*10

Grippers

Several warmups from Coc Sport to Coc 2

Coc 2,5 (rated 126) * 3 MMS. First time trying my new gripper, and feels lighter than my non rated 2,5. Good step for my gripper ladder

then,

Ghp6 (130) * 1 Mms 

Coc 3 *0...getting there...

GHP 7 *0... not even close

Coc 2*5 *3

backoff set with 1,5...10 mms set practices

Sledgehammer fingerwalks

Easy version *3... I felt a good pump on these ones

 

Also dealing with a weird elbow pain, I hope it goes away soon... we will see

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pancho_grip_lift

Today's Session:

Face pulls

3*15 with rubber band

Reverse hypers

4*10

Axle overhead press

50kg*8

50kg*8

50kg*8

45kg*8

45kg*10

DB Row 

24kg*14

24kg*16

24kg*18

24kg*20

Hanging leg raises

4*10

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pancho_grip_lift

Thursday´s session

Dinnie lifts: Just doing straddle variation

240kg* 5 singles, 3 Right hand dominant, and 2 left hand dominant

Backoff sets

180kg, 5 more singles

Inch DB trainer

60kg* 4 reps , followed by several backoffs

Zombie Squats

70kg*6

70kg*5

70kg*5

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pancho_grip_lift

Today's session

Face pulls

3 sets of 15 with rubber bands

Axle floor press

90kg*7

90kg*7

90kg*4

80kg*10

50mm Pinch Block

Several warmups

30kg*1 (current best on 50mm block)

31kg*0 (just broke the floor)

27kg*4

then 3 sets of holds for time

24kg* 10 sec

21kg*20 sec

18kg*30sec

Plate pinching 2*10kg

10 reps with RH, 7 reps with LH

 

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pancho_grip_lift

Monday's session

Squats

97,5kg*7

97,5kg*8

87,5kg*7

87,5kg*10

Grippers

Several warmups

2,5*3 MMS reps

Ghp 6* 1

CPW 240* 0 (missed by a hair)

Hg300 (choked 18mm)* 2

Coc3 (rated 145) extended handle* 1

then worked with my coc 2 for reps

#2*5

#2*5

#2*6

#2*8

10lb Sledgehammer easy fingerwalks

 3 sets.

 

I couldn't train from Tuesday to Friday, it has been a crazy week. Today I'll get back on my training.

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pancho_grip_lift

Yesterday's Session:

Axle floor press 

90kg*9

90kg*9

80kg*10

80kg*10

70kg*10

50mm Pinch block

several warmups

27kg*4, feeling very good, soon to add weight to my 4's

I switched to my IM blockbuster replica, and could do 25kg*4 sec hold. I'm not used to that width 😢 I'd try next week to see If I have better luck. Then went back to 50mm

21kg* 22 sec hold

18,9kg* 21 sec hold, feeling a little tired.

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mcalpine1986
4 minutes ago, pancho_grip_lift said:

Yesterday's Session:

Axle floor press 

90kg*9

90kg*9

80kg*10

80kg*10

70kg*10

50mm Pinch block

several warmups

27kg*4, feeling very good, soon to add weight to my 4's

I switched to my IM blockbuster replica, and could do 25kg*4 sec hold. I'm not used to that width 😢 I'd try next week to see If I have better luck. Then went back to 50mm

21kg* 22 sec hold

18,9kg* 21 sec hold, feeling a little tired.

Excellent session. Great pinching 💪

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pancho_grip_lift
Just now, mcalpine1986 said:

Excellent session. Great pinching 💪

Can't wait to go for a pair of 15kgs again! I've done it in the past, but not at 50mm width. And in the future, 2*20kg pinch 

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mcalpine1986
18 hours ago, pancho_grip_lift said:

Can't wait to go for a pair of 15kgs again! I've done it in the past, but not at 50mm width. And in the future, 2*20kg pinch 

Im sure you will get those no problem in time. I have the same goals myself. 

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pancho_grip_lift
3 hours ago, mcalpine1986 said:

Im sure you will get those no problem in time. I have the same goals myself. 

Awesome. And which are your current goals in terms of grippers?

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mcalpine1986
4 minutes ago, pancho_grip_lift said:

Awesome. And which are your current goals in terms of grippers?

As for grippers. I rarely train them. With no training i can close my GOG 250 RGC 116lbs what is ok i think. 

My goals is the coc 2.5 RGC 126lbs i have, im not far off but id rather do other lifts tham grippers. One day ill focus on them.

how about yourself? Coc 3?

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pancho_grip_lift
Just now, mcalpine1986 said:

As for grippers. I rarely train them. With no training i can close my GOG 250 RGC 116lbs what is ok i think. 

My goals is the coc 2.5 RGC 126lbs i have, im not far off but id rather do other lifts tham grippers. One day ill focus on them.

how about yourself? Coc 3?

These days, I want to close my CPW 240, rated 135 which was almost there last week. And then it will be my Ghp 7 rated 142, and my light coc 3 rated 145. 

Between the ghp 7 and coc 3, I am closer to crush my coc 3. The sweep is hard for me in the ghp 7 right now

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mcalpine1986
12 minutes ago, pancho_grip_lift said:

These days, I want to close my CPW 240, rated 135 which was almost there last week. And then it will be my Ghp 7 rated 142, and my light coc 3 rated 145. 

Between the ghp 7 and coc 3, I am closer to crush my coc 3. The sweep is hard for me in the ghp 7 right now

Sounds good. You are very good with grippers and ive no doubt you will close all of those in time.

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pancho_grip_lift
12 minutes ago, mcalpine1986 said:

Sounds good. You are very good with grippers and ive no doubt you will close all of those in time.

This training cycle I am trying to hit everything: thickbar, dinnie lifts, narrow pinch and grippers. I hope to PR at everything simoultanously without making any steps back :)

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