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mcalpine1986
5 hours ago, pancho_grip_lift said:

Friday's session

Rolling handle

I tried my friend's rolling handle. He built it at his workshop, and it spins really well. I managed to lift 62,5kg, which is a single I can do these days.

One hand Pinch 50mm

Worked up to 27,5kg and then tried a single with 31,75kg lefty (PR for this width), and just air under with right hand

 

Great session. Very strong pinching. Well done on the P.r.

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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.

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

Quick circuit today -9 pull ups -20 step ups -9 toes to bar -20 single leg deadlifts -9 dips 4 cycles, minimum rest in between. Spent like 20 min, so all good for a

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Hopefully

You look like one happy dude

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pancho_grip_lift
3 hours ago, mcalpine1986 said:

Great session. Very strong pinching. Well done on the P.r.

Thanks my friend. I want to become even better at it. It's a long road

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pancho_grip_lift
5 hours ago, Hopefully said:

You look like one happy dude

Thank you my friend!

I was training with 2 close friends I didn't see since before covid, so it was a happy afternoon 😁

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Hopefully
1 minute ago, pancho_grip_lift said:

Thank you my friend!

I was training with 2 close friends I didn't see since before covid, so it was a happy afternoon 😁

That's great :)

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pancho_grip_lift

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. So the next goal will be to lift both of the Pancho Stones Together (160kg+170kg=330kg)

Backoffs

250kg * 4

Little Big Horn

63kg*1

60kg*1

55kg*5

55kg*5 

Hands feeling dead

Bike

1 hr 30 min through the city 🤘

 

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pancho_grip_lift

Quick Pump today (20 min circuit)

(10 side rises

10 hammer Curls

10 posterior raises

10 bicep Curls

20 overhead press)

I did 5 cycles with minimum/no rest between exercises, using a pair of 8kg dumbells for each exercise.

Current bodyweight (fasted, after morning WC): 93,45kg 

 

 

20210228_140252.jpg

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Nuttgens
2 hours ago, pancho_grip_lift said:

Quick Pump today (20 min circuit)

(10 side rises

10 hammer Curls

10 posterior raises

10 bicep Curls

20 overhead press)

I did 5 cycles with minimum/no rest between exercises, using a pair of 8kg dumbells for each exercise.

Current bodyweight (fasted, after morning WC): 93,45kg 

 

 

20210228_140252.jpg

Looking jacked dude.

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pancho_grip_lift

Monday's Session

Legs with a 20 liter barrell of water. Today it took me 17 mins to complete it. Next time I'll do more.

(10 reps Squat

10 bulgarian squats per leg

10 reps RDL

10 reverse lunges per leg)

 

Did 3 cycles of that without rest between exercises, and minimum rest between cycles

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pancho_grip_lift

Yesterday's session (deload)

Push ups

6 sets of 10

Grippers

1,5*5

3 sets

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pancho_grip_lift

Thursday's Session

Dinnie lift

240kg* 1

240kg* 1

240kg* 1

Backoffs

220kg* 1

220kg* 1

220kg* 1

LBH

44kg*4*2

Pinch Block 50mm

22kg* 4 *2

 

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pancho_grip_lift

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

2,5* 1 left

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pancho_grip_lift

Monday's Leg Circuit

(Bw squats 20 reps

Walking lunges 20 reps

Calf raises 20 reps

Bw single leg deadlifts 20 reps

Bulgarian split squats 20 reps)

I did 5 cycles without rest between sets. Trying to keep myself active.

 

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pancho_grip_lift

Wednesday's upper body

 

10 pull ups

10 dips

10 toes to bar

*5 cycles

 

Took me like 25-30 min to complete, resting 1 min between cycles.

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pancho_grip_lift

Second Leg circuit of the week

 

20 High step ups

20 Reverse lunges

20 Elevated heel squats

20 Calf Raises

* 5 cycles

Completed in: 37 minutes

Next week I'll bring more of my grip-fitness equipment to my new home, so I'll train more frequently 🤘

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pancho_grip_lift

Saturday's Session

Axle deadlift

Worked up to a 140kg single, with a decent lockout. It's a 2,5kg pr with no direct axle training.

Then I tried 142,5kg but couldn't lockout, so just "air under"

50mm Pinch Block

28,2kg*3

28,2kg*3

28,2kg*1 @10

25,2kg *13sec hold

25,2kg *13sec hold

Little big horn

5*5 with 55kg

Circuit

15 push ups + 20 leg raises

*5 cycles

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pancho_grip_lift

Sunday's workout

 

 

8kg Pair of dumbells

Side raises*10

Bicep curls*10

Rear deltoid raises*10

Hammer curls*10

Overhead presses *10

Concentration curls *10 per arm

 

 

Did this 4 times, resting minimum in between.

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mcalpine1986
16 hours ago, pancho_grip_lift said:

Saturday's Session

Axle deadlift

Worked up to a 140kg single, with a decent lockout. It's a 2,5kg pr with no direct axle training.

Then I tried 142,5kg but couldn't lockout, so just "air under"

50mm Pinch Block

28,2kg*3

28,2kg*3

28,2kg*1 @10

25,2kg *13sec hold

25,2kg *13sec hold

Little big horn

5*5 with 55kg

Circuit

15 push ups + 20 leg raises

*5 cycles

Really solid session! Well done on the axle P.R. solid pinching as well.

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pancho_grip_lift
14 minutes ago, mcalpine1986 said:

Really solid session! Well done on the axle P.R. solid pinching as well.

Thank you Paul! Training has been great lately 😁

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mcalpine1986
1 hour ago, pancho_grip_lift said:

Thank you Paul! Training has been great lately 😁

Awesome. Love to see people excelling in training. 

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pancho_grip_lift

Tuesday's Session

Push ups

8 sets of 10 as a warm up

Grippers

Warmed up from S to 2,5

Ghp 6*1

Cpw 240*0 miss

Hg300*0 miss

Coc 2,5 (126) * 0

Coc 2,5(119)* 3

 

Screenshot_20210316-223959_Video Player.jpg

Screenshot_20210316-224040_Video Player.jpg

Screenshot_20210316-223925_Video Player.jpg

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Nuttgens
31 minutes ago, pancho_grip_lift said:

Tuesday's Session

Push ups

8 sets of 10 as a warm up

Grippers

Warmed up from S to 2,5

Ghp 6*1

Cpw 240*0 miss

Hg300*0 miss

Coc 2,5 (126) * 0

Coc 2,5(119)* 3

 

Screenshot_20210316-223959_Video Player.jpg

Screenshot_20210316-224040_Video Player.jpg

Screenshot_20210316-223925_Video Player.jpg

Nice man so close on the first one I think it’s the hard 2.5

do you train grippers very often?

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pancho_grip_lift
1 hour ago, Nuttgens said:

Nice man so close on the first one I think it’s the hard 2.5

do you train grippers very often?

Hey Brother! 

The first one is cpw 240 (rated 135) the second one is the hg300 and the last one is ghp 6.

I am training grippers once a week.

 

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Nuttgens
1 hour ago, pancho_grip_lift said:

Hey Brother! 

The first one is cpw 240 (rated 135) the second one is the hg300 and the last one is ghp 6.

I am training grippers once a week.

 

Nice your super close.

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pancho_grip_lift

Saturday's training

Pinch Block 50mm

28,2kg, 3*3

Backoffs

25,2kg* 13 sec hold *3 sets

 

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