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pancho_grip_lift
Posted (edited)

Finger Extensors bands experiment

I decided to test several types of extensor bands available online, so this will be the first one.

I did 630 reps counting warmups and finishers, and it remains in good condition. I'll use this band all of my workouts to test its durability.

 

20210321_194956.jpg

Edited by pancho_grip_lift
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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

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

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pancho_grip_lift

Sunday's Workout

Rolling Handle

57,6kg* 10 sec hold *3

Holds for time

13 sec right hand and 7 secs left hand. Did 3 sets of these ones

Pull ups

5*10

Circuit

with a pair of 5kg plates,

(10 side raises

10 rear deltoid flies

10 push ups

30 sec plank) * 5 cycles

Total workout time: 1 hour and 50 minutes.

 

 

 

Screenshot_20210321-204434_WhatsApp.jpg

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mcalpine1986
3 hours ago, pancho_grip_lift said:

Sunday's Workout

Rolling Handle

57,6kg* 10 sec hold *3

Holds for time

13 sec right hand and 7 secs left hand. Did 3 sets of these ones

Pull ups

5*10

Circuit

with a pair of 5kg plates,

(10 side raises

10 rear deltoid flies

10 push ups

30 sec plank) * 5 cycles

Total workout time: 1 hour and 50 minutes.

 

 

 

Screenshot_20210321-204434_WhatsApp.jpg

That bar looks great for pullups. Thick and nicely curved 

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pancho_grip_lift
Posted (edited)
On 3/21/2021 at 11:27 PM, pancho_grip_lift said:

Finger Extensors bands experiment

I decided to test several types of extensor bands available online, so this will be the first one.

I did 630 reps counting warmups and finishers, and it remains in good condition. I'll use this band all of my workouts to test its durability.

 

20210321_194956.jpg

Finger Extensors bands experiment

Day 2, I did 1100 reps, and the band is still 100%

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pancho_grip_lift

Tuesday's Wotkout

Warmed up with my extensors experiment

Leg circuit

-10 lunges

-10 RDL

-10 Bulgarian split Squats

-10 ab wheel rollouts

Did 4 cycles. All leg exercises performed with a pair of 10kg plates. It took me 42 mins to do the full workout including extensors training.

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mcalpine1986
10 hours ago, pancho_grip_lift said:

Finger Extensors bands experiment

Day 2, I did 1100 reps, and the band is still 100%

That is a lot of volume. Has it made you sore? 

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pancho_grip_lift
35 minutes ago, mcalpine1986 said:

That is a lot of volume. Has it made you sore? 

Just a great pump. The next morning I felt the work, but not sore at all 😁

Today I'll do it again with my grippers session.

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pancho_grip_lift

Xinyi Wanjia 225 unboxing & first try

It must be between 120 and 130 pounds of rating. Couldn't fully close it, becouse the plastic cover of the spring gives it a little friction, or at least I felt it like that.

I want to test the non-plastic spring version, to check if they feel more like Ironmind or GHP. 

This version feels a little better than a heavy grip, but not as good as american grippers in my opinion.

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pancho_grip_lift
Posted (edited)
On 3/24/2021 at 11:17 PM, pancho_grip_lift said:

Finger Extensors bands experiment

Day 2, I did 1100 reps, and the band is still 100%

Day 3 (Last Wednesday March 24th)

I did 800 reps, and the band  is still ok

Edited by pancho_grip_lift
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pancho_grip_lift
Posted (edited)

Wednesday's Session, Gripper's Day

Push ups

8 sets of 10, getting easier. Next sessions I'll add some more

Grippers

Warmed up from Sport to my Light 2,5 (rgc119)

Xinyi Wanjia 225 * 0 miss

Xinyi Wanjia 225* 0 miss

#2,5 (rgc119) *4

#2,5 (rgc119) *4

#2,5 (rgc119) *4

#2,5 (rgc119) *4

#2,5 (rgc119) *4

Then I tried a "Tommy Heslep's" set up, and managed 1 single with my 119lb 2,5. Great setting option. Here is the video of Tommy doing it:

Extensors experiment

400 reps

Edited by pancho_grip_lift
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pancho_grip_lift
15 hours ago, pancho_grip_lift said:

Xinyi Wanjia 225 unboxing & first try

It must be between 120 and 130 pounds of rating. Couldn't fully close it, becouse the plastic cover of the spring gives it a little friction, or at least I felt it like that.

I want to test the non-plastic spring version, to check if they feel more like Ironmind or GHP. 

This version feels a little better than a heavy grip, but not as good as american grippers in my opinion.

I compared this new gripper with both o my #2,5 rated by Cannon. They are 119 and 126lb. I thing this one is in between these two. Feels different than ironmind anyway...

Measurement/Gripper Coc 2,5 (126) Xinyi Wanjia 225 Coc 2,5 (119)
Spread 71,4mm 70mm 68,9mm
Spring Ø 6,8mm 6,7mm 6,7mm
Handle Ø 18,8mm 17,9mm 18,8mm

WhatsApp Image 2021-03-28 at 17.35.52.jpeg

WhatsApp Image 2021-03-28 at 17.35.53 (1).jpeg

WhatsApp Image 2021-03-28 at 17.35.53.jpeg

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pancho_grip_lift

Last week's workouts

March 28th

Push ups

6 sets of 10

Rolling handle

56,7kg* 10 sec hold *3 sets

51,3kg*13 sec * 3 sets

Extensors

1000 reps

 

March 30th

Push ups

50 reps straight, in 87 sec

Pull ups

10*3 sets

Pinch 50mm

22,6kg*3 reps *2 sets

20kg* 12sec *2 sets

Extensors

400 reps

 

March 31th

Legs circuit

-Squat 30kg 

-Bw Lunges

-Wall sit 30 sec

(20 reps each exercise, 4 cycles)

 

April 1st

Push ups

10*5 sets

Extensors

500 reps

Ab wheel

15*4 sets

Grippers

3 sets of 5 with #2

1 CCS rep with my #2

 

April 3rd

Push ups

12*6 sets

Pull ups

10*4

Extensors

600 reps

Rolling Handle

45,3kg* 10 sec *2 sets

40,8kg* 13 sec *2 sets

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pancho_grip_lift

Tuesday's Session

Push ups

12*6

Extensors experiment

30*6 with a new band 

 

20210408_091135.jpg

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pancho_grip_lift
Posted (edited)

Friday's Session

Push ups

7 sets of 12 reps as a warm up

Extensors experiment

240 reps, and the band is in great condition so far

Grippers

Xinyi Wanjia 225

HG 300 closed again, since 2019:

Then tried my Coc 3 (145) but failed by 15-18mm

Coc #2,5

5 reps right 2 reps left

5 reps right 1 reps left

5 reps right 1 reps left

Coc #2

1 ccs right ,  failed on left

1 ccs right, 1 ccs left

1 ccs right, 1 ccs left

Pull ups

4 sets of 10 reps

Edited by pancho_grip_lift
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Nuttgens
39 minutes ago, pancho_grip_lift said:

Friday's Session

Push ups

7 sets of 12 reps as a warm up

Extensors experiment

240 reps, and the band is in great condition so far

Grippers

Xinyi Wanjia 225

HG 300 closed again, since 2019:

Then tried my Coc 3 (145) but failed by 15-18mm

Coc #2,5

5 reps right 2 reps left

5 reps right 1 reps left

5 reps right 1 reps left

Coc #2

1 ccs right ,  failed on left

1 ccs right, 1 ccs left

1 ccs right, 1 ccs left

Pull ups

4 sets of 10 reps

Nice work man. Looks like grippers are going good for you.

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pancho_grip_lift
3 minutes ago, Nuttgens said:

Nice work man. Looks like grippers are going good for you.

Hey brother! Yes, since is one of the few things I can currently do, I have been giving them more priority. Luckily I've been able to get better week after week

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Nuttgens
28 minutes ago, pancho_grip_lift said:

Hey brother! Yes, since is one of the few things I can currently do, I have been giving them more priority. Luckily I've been able to get better week after week

Nice you’ll be crushing that #3 in no time. Good luck man. 

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pancho_grip_lift
17 minutes ago, Nuttgens said:

Nice you’ll be crushing that #3 in no time. Good luck man. 

Thank you! I hope that day comes soon

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pancho_grip_lift

Last Sunday's Workout

Push ups

7 sets of 12 reps

Extensors experiment (Green band)

6 sets of 20 reps per hand = 240 reps

Rolling Handle

56,3kg* 5 sec hold

56,3kg* 5 sec hold

56,3kg* 5 sec hold

backoff sets:

51,03* 8 sec hold

51,03* 8 sec hold

51,03* 8 sec hold

Pull ups

4 sets of 10 reps

Shoulder side raises

10 sets of 10 reps with 5kg each hand

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pancho_grip_lift

Tuesday's Workout

Push ups

5 sets of 12 reps

Extensors experiment

5 sets of 30 reps per hand= 300 reps

Pinch 50mm

25,45kg* 5 sec hold

25,45kg* 5 sec hold

25,45kg* 5 sec hold

backoffs

23,7kg* 8sec hold

23,7kg* 8sec hold

EZ barbell curls

26kg* 15 reps

26kg* 15 reps

26kg* 15 reps

26kg* 15 reps

 

Friday's Workout

Push ups

7 sets of 12 reps

Extensors experiment

6 sets of 30 reps per hand= 360 reps

Grippers

Xinyi Wanjia 225 *1

Coc 2,5 (119) * 5 RH / GHP 5 (114) *1 LH

Coc 2,5 (119) * 4 RH / GHP 5 (114) *1 LH

Coc 2,5 (119) * 5 RH / GHP 5 (114) *1 LH

Coc 2,5 (119) * 5 RH / GHP 5 (114) *1 LH

Coc 2,5 (119) * 1 RH

 

Next week I should do the same volume, or 1 set less

 

Ghp setting block:

GHP5 (114) fail both hands

GHP5 (114)* 1 RH & fail LH

Credit card set:

Coc 2 * 1ccs * 3 singles per hand

 

Pull ups

4 sets of 10 reps

Rear deltoid raises

8 sets of 10 reps with 5kg per hand

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pancho_grip_lift

Friday's Workout

Push ups

5 sets of 15 reps

Barbell Row

5 sets of 12 reps with 36kg

Extensors experiment, green band

5 sets of 30 reps

 

Grippers

xinyi wanjia 225 *2 mms reps

#2,5 (119)* 5 reps, 3 sets, right hand

ghp 5 * 2 reps, 3 sets, left hand

backoffs

#2,5 (119)* 3 reps, 2 sets, right hand

ghp 5 * 1 reps, 2 sets, left hand

Ghp 5 * 1 rep 30mm blockset Right hand only

Coc 2 CCS * 3 easy singles

 

Bicep curls 

10 sets of 10 reps with 16kg

 

 

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pancho_grip_lift

Sunday's Workout

Push ups

5 sets of 17 reps

Extensors experiment, green band

6 sets of 30 reps...360 total

Rolling handle

Max test, worked my way up to 68kg. Last heavy attempt was 63kg, back in march. So far so good. 

 

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pancho_grip_lift

Today's Workout, deload week

Push ups

3 sets of 15

Extensors experiment, green band

4 sets of 30 reps, 240 total

Pull ups

3 sets of 10

Plate Pinch

2*10kg *5 seconds * 3 sets

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mcalpine1986

Have you noticed any size gains in your extensors with all the band volume? 

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pancho_grip_lift
On 4/28/2021 at 5:16 AM, mcalpine1986 said:

Have you noticed any size gains in your extensors with all the band volume? 

Next friday I'll post an update, on the flex friday 😁 I am feeling way stronger at extensors, with the new bands I bought, I've had a great time trying new band models

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