pancho_grip_lift 212 Posted January 12 Author Share Posted January 12 (edited) 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 Edited January 12 by pancho_grip_lift 2 Quote Link to post Share on other sites
mcalpine1986 569 Posted January 12 Share Posted January 12 Overall solid session 💪👍 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 12 Author Share Posted January 12 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 1 Quote Link to post Share on other sites
mcalpine1986 569 Posted January 12 Share Posted January 12 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 💪 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 14 Author Share Posted January 14 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 2 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 17 Author Share Posted January 17 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. 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 18 Author Share Posted January 18 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 2 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 19 Author Share Posted January 19 Monday's Session Squat 105kg*7 105kg*7 95kg*8 95kg*10 85kg*13 2 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 20 Author Share Posted January 20 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 2 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 22 Author Share Posted January 22 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. 3 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 23 Author Share Posted January 23 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 3 Quote Link to post Share on other sites
mcalpine1986 569 Posted January 23 Share Posted January 23 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. 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 23 Author Share Posted January 23 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 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 28 Author Share Posted January 28 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 2 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 29 Author Share Posted January 29 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) 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted January 31 Author Share Posted January 31 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 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 2 Author Share Posted February 2 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 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 3 Author Share Posted February 3 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 2 Quote Link to post Share on other sites
mcalpine1986 569 Posted February 3 Share Posted February 3 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. Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 3 Author Share Posted February 3 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. 1 Quote Link to post Share on other sites
mcalpine1986 569 Posted February 4 Share Posted February 4 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? 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 4 Author Share Posted February 4 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 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 5 Author Share Posted February 5 (edited) 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 February 5 by pancho_grip_lift 1 Quote Link to post Share on other sites
Nuttgens 197 Posted February 5 Share Posted February 5 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. 1 Quote Link to post Share on other sites
pancho_grip_lift 212 Posted February 5 Author Share Posted February 5 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 1 Quote Link to post Share on other sites
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