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pancho_grip_lift

Monday's Session:

I had many things to do during the day so I splitted the workout in two. First part was Grippers + hub test.

Grippers:

#2,5*1

#2,5*1 , I feelt a little weak today, last session I could manage 3 reps with my 2,5.

#2* 6 reps mms, Five sets

Hub test:

Several warmups

18,7kg*1, solid single

19,2kg*0 Just broke the floor. My last hub test was some months ago, and I could manage to do 18,7kg as well. So I'll give extra work to my hub training. 

On 10/30/2020 at 12:56 AM, pancho_grip_lift said:

Today's workout:

Dinnie lift Straddle 265kg*2 . First single: 150 Right hand, 115 Left hand; Second Single, vice versa:

Then, 

Dinnie lift side by side 245kg*2. Switching sides as well

Finally,

Hub lift test after 7 months off,

Not close to where I'd like to, but is a good starting point.

Finally, 

Little big Horn

20kg*1

30kg*1

40kg*1

50kg*1

60kg * fail :(

Plate curl test

5kg*3

7,5lg*3

10kg*3

12,5kg*3

15kg* Fail :(

Bull ring extensors hold

7,5kg * 27sec

7,5kg * 20sec

7,5kg* 17 sec

Fingerwalks

Hard way: pillory + 1kg*3

Easy way: pillory +1kg *3

 

 

 

Then, Squats at night,

Squats:

100kg*7

100kg*7

90kg*8

90kg*10

Finally managed to do a couple of reps with 100kg after Quarantine/lockdown :rock

Edited by pancho_grip_lift
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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
1 minute ago, mcalpine1986 said:

Overall solid session 💪👍

Thank you my friend, programming is going well so far. I'll do everything to keep the momentum, and chase new strength levels :)

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mcalpine1986
1 hour ago, pancho_grip_lift said:

Thank you my friend, programming is going well so far. I'll do everything to keep the momentum, and chase new strength levels :)

Excellent, ride the wave and keep it going 💪

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pancho_grip_lift

Wednesday's Session:

I couldn't train yesterday due to an emergency travel, but no problem for my progression.

Axle Overhead Press:

55kg*8

55kg*8

55kg*8

49kg*8

49kg*10

One arm row:

I did like 6-8 sets of 15-20 reps per arm, with 12kgs, then...

Dumbell Rows:

24kg*20*4

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pancho_grip_lift

Friday's session

Dinnie lifts:

I had a hiatus on this exercise becouse last week I was away from my home gym. So I decided to assume "I can add the kilos that I was supposed to add this week, even without doing last week's dinnie training".

Things went better than ever and I managed to lift the weight I wanted,

260kg* 5 singles

then back offs:

215kg* 5 more singles

50mm Pinch block

Several warmups, up to 25kg...

27kg* 4 reps each hand. Felt a little harder than last week, but I am adapting well to manage that weight and never less than that.

2*15kg plates* 0 (a little air under them)

Then back offs, with 24kg, 21kg and 18kg. Holds for time.

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pancho_grip_lift

Sunday's grip training 

I needed to do part of monday's training in advance, so I did grippers and hub last night. I didn't warm up well, so I felt uncomfortable all the workout :(

Grippers

#2,5*1

ghp6*1

CPW 240 *0 

#2 * 7, 4 sets

IM Hub

16,8kg* 2 singles ... I'll stick with singles next week

then backoffs

14,9kg* 12 sec hold

14kg*18 sec hold 

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pancho_grip_lift

Monday's Session

Squat

105kg*7

105kg*7

95kg*8

95kg*10

85kg*13

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pancho_grip_lift

Yesterday's session

Axle Overhead press

57kg*8

57kg*8

57kg*8

50kg*8

50kg*10

DB Row 

24kg*20

24kg*22

24kg*24

24kg*26

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pancho_grip_lift

Thursday's Session

Dinnie lift straddle

Several warmups with 200kg, 220kg, 250kg

270kg*1, I did 5 singles, all feeling smooth

Backoffs with 220kg* 1, 5 singles as well

Plate hub lifting

I just got a pair of 20kg hub plates, and tried to hub them. Just managed right hand this time, so I'll have to bring up the intensity in hub training. The hub has this curve that makes it harder than the hub plates that I tried before.

Loadable Inch Replica

60kg * 4 , after 2 weeks of no thickbar training. Just maintained the strength.

Then backoff sets with

53kg* 13 sec hold

47kg* 18 sec hold

47kg* 18 sec hold

63mm Rolling handle test

Managed 62,5kg with a clean rep on right hand, and a weak one on left hand.

 

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pancho_grip_lift

Friday's Session

Axle Floor press:

92,5kg*8

92,5kg*7

80kg*10

80kg*10

70kg*13

Pinch Block 50mm

27kg*6 (best so far)

then, tried 25kg with one hand, on a calibrated plates setup:

Finally, Zombie Squats

70kg*6

70kg*6

60kg*8

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mcalpine1986
10 hours ago, pancho_grip_lift said:

Friday's Session

Axle Floor press:

92,5kg*8

92,5kg*7

80kg*10

80kg*10

70kg*13

Pinch Block 50mm

27kg*6 (best so far)

then, tried 25kg with one hand, on a calibrated plates setup:

Finally, Zombie Squats

70kg*6

70kg*6

60kg*8

A great session. Strong lifts. I used to love floor presses years ago. Great for triceps and safe when you train alone with no rack.

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pancho_grip_lift
1 hour ago, mcalpine1986 said:

A great session. Strong lifts. I used to love floor presses years ago. Great for triceps and safe when you train alone with no rack.

This is the first time I try this variation. Its fun to do, and since I have no bench, it's a good horizontal press variation

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pancho_grip_lift

Yesterday's Session

I couldn't train on Monday & Tuesday, so I had to do 2 workouts in one. I am kind of relaxed becouse this is a deload week, so my focus will be on recovery.

Squat

85kg*8 , 3 sets

Axle press

45kg*8*3 sets

40kg*10

Grippers

#2,5*0 , feeling really tired and weak

#2*4 reps, 3 sets

IM Hub 

13,4kg* 4 , 3 sets

10lb Sledgehammer fingerwalks

2 sets, easy version

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pancho_grip_lift

Today's Deload Session 

Dinnie lifts

215kg*1

215kg*1

215kg*1

180kg*1

180kg*1

180kg*1

Loadable Inch Trainer

48kg*4

48kg Air transfer:

Then I did some light backoff sets. Holds of 13 sec with 43kg (2 sets) and 38kg (1 set)

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pancho_grip_lift

Friday's Session

Zombie Squat

70kg*4

70kg*4

50mm Pinch Block

21,5kg*4

18kg* 13 sec hold

17kg*23 sec hold

 

Great deload week, I am coming back reloaded for the next block :rock

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pancho_grip_lift

Today's Session

Squat

107kg*6

107kg*6

95kg*8

80kg*13

Grippers

2,5*1 mms, right hand

2,5*0 Left hand. Feeling a little beat up on grippers lately

#2*8 mms

#2*8 mms

#2*7 mms

#2*7 mms

 

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pancho_grip_lift

Tuesday's Session

Axle Overhead press

60kg*7

60kg*6

60kg*6

55kg*8

55kg*9

IM Hub

Warmups until 15,7kg, which were an @10. It was frustrating becouse 2 weeks ago I was stronger. I'll have to take a few steps back

20kg plate hub

1 single with right hand

no lift with left hand

DB Row

24kg* 23 reps, 4 sets

Bicep curls

8kg per hand, 10*4. Very happy to be back doing bicep curls, after 12 weeks of wrist and elbow pain 

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mcalpine1986
3 hours ago, pancho_grip_lift said:

Tuesday's Session

Axle Overhead press

60kg*7

60kg*6

60kg*6

55kg*8

55kg*9

IM Hub

Warmups until 15,7kg, which were an @10. It was frustrating becouse 2 weeks ago I was stronger. I'll have to take a few steps back

20kg plate hub

1 single with right hand

no lift with left hand

DB Row

24kg* 23 reps, 4 sets

Bicep curls

8kg per hand, 10*4. Very happy to be back doing bicep curls, after 12 weeks of wrist and elbow pain 

Great session. I have no idea how you can hub a 20kg plate yet cant lift that on the IM Hub though. 

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pancho_grip_lift
2 hours ago, mcalpine1986 said:

Great session. I have no idea how you can hub a 20kg plate yet cant lift that on the IM Hub though. 

That's becouse my IM Hub is like glass, and it has not any chalk into it. There where times when I trained it consistently with all my fingers straight, where I could lift 24kg on it, but then stopped training it becouse I didn't wanted to, but kept hubbing plates becouse the gym I used to go had them in all sizes. 

Then, I guess I lost those adaptations, and also, these days I am carrying a lot of fatigue. But it will eventually go away when I start my peaking phase, and strength will go up for new PRS. 

Also, I want a new PR on the IM Hub, and I want to lift my hub plates with my left hand as well (and in the future be able to do an air transfer) so I'll do my old approach for that tool. 

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mcalpine1986
12 hours ago, pancho_grip_lift said:

That's becouse my IM Hub is like glass, and it has not any chalk into it. There where times when I trained it consistently with all my fingers straight, where I could lift 24kg on it, but then stopped training it becouse I didn't wanted to, but kept hubbing plates becouse the gym I used to go had them in all sizes. 

Then, I guess I lost those adaptations, and also, these days I am carrying a lot of fatigue. But it will eventually go away when I start my peaking phase, and strength will go up for new PRS. 

Also, I want a new PR on the IM Hub, and I want to lift my hub plates with my left hand as well (and in the future be able to do an air transfer) so I'll do my old approach for that tool. 

The IM Hub sure is slick. Do you try to lift the Im hub with russian rules like a doorknob style or claw or other style? 

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pancho_grip_lift
4 hours ago, mcalpine1986 said:

The IM Hub sure is slick. Do you try to lift the Im hub with russian rules like a doorknob style or claw or other style? 

Always with a straight thumb, like Ironmind rules. That's the way they ask to certificate in the Crushed to dust Challenge, and I'd like to do it someday

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pancho_grip_lift

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 :)

Edited by pancho_grip_lift
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Nuttgens
4 minutes 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 :)

Nice man, really makes me want to get some more grip toys. 

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pancho_grip_lift
11 minutes ago, Nuttgens said:

Nice man, really makes me want to get some more grip toys. 

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

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