Training Log (Zach Mullins)

[ZRMMA]

11-29-2021

1. Bench- 195x3, 225x3, 250x6

2. Single Arm DB Bench(60lb)- 3x10 (60 total reps)

3. DB Rows (60lb with Orange Fat Grips)- 4x10 (80total reps)

4. Blobs- •did a hand off with the 120 Legacy 
•Combo lift with 100hex/110 Legacy
 

 

[ZRMMA]

12-1-2021

1. Axle Double Overhand- 215x3, 245x3, 275x1 300x1(Conventional), 300x1(Sumo).. didn’t push axle today just got some reps in.

2. Fat Grip 1Arm Deadlift- 135x1, 145x1, 155x1, 165x1 (Right hand only)

3. 154lb Anvil + York100 Fatman (53.4lbs) attempted this lift twice and both lifts were solid with good holds at the top. 
 

 

[SteinWillems1]

Hello Zach, really strong!!

What does your weekly workout routine look like? How often do you train grip and how often do your train the rest of your body?

[ZRMMA]

@SteinWillems1
As of now I’m lifting 3days a week. 
Monday- Upper

Wednesday- Lower

Friday- More Accessory type lifts or things I may have left out earlier in the week or a conditioning day (prowler/sled type work)

Out of those three main lift days I usually try to hit grip pretty hard 2 out of the 3 days. The style of grip I’m training may be events for upcoming competitions (just started competing) or personal goals, numbers, or feats I’m chasing. I also do a lot of fight training on T/Th and some weekends. 
 

So an overall week would typically be 3lift days/3 fight days. But not everything is always max effort or 100% 6days out of the week. I usually plan things out in advance and kind of know what I can get away with to ensure I’m not running myself into the ground and that I’m able to recover.

[ZRMMA]

12-3-2021

1. Military- 115x3, 135x3, 150x8

2. Banded Pull Aparts- 4x15

3. Ironmind Block- 42x1, 52x1, 62x1, 72x1, 82x1 

4. Ironmind Hub- 40x1, 50x1, 60x1, 65x1, 70x1 (Left hand only).. wanted to get some decent weight in on the hub and block but wasn’t feeling too great so no prs and didn’t really force anything.

5. Curls- 4x12 / Reverse Curls- 4x12

6. Sledge Rotations and Wrist roller

[ZRMMA]

12-6-2021

1. Bench- 205x5, 235x3, 260x5

2. Ab Wheel- 3x10/ Banded Pull Aparts- 3x15

3. Tricep Pushdowns- 4x15

4. Fatman Rows- 4x10

5. Blob Lifting- York100 (Next Gen-50.6lbs)- 20reps (10L/10R)

110 Legacy (53lbs)- 10reps (5L/5R)

120 Legacy (57.2lbs)- 1rep (Left hand Only)

6. Hammer Curls- 3x20

[ZRMMA]

12-8-2021

1. Axle Double Overhand- 230x1, 265x1, 290x1, 315x1 

2. Broke the Inch Dumbbell off the ground 6 times not quite to lockout (Right hand only)

3. Did a few lifts with the 142lb Inch style bell

[ZRMMA]

12-10-2021

1. Military- 125x5, 140x3, 155x7

2. Little Bighorn- 101x1, 145x1, 179x1, 189x1, 203x1 (Left hand only)

3. Lifted the Inch Dumbbell to lockout twice. Several other attempts broke it off the ground. (Right hand only)

 

[ZRMMA]

Did the Armlifting USA super series stage 2 on December 18th. It was hosted by Chad Clark in Roanoke VA. The week leading up to that I didn’t really push very heavy. Did a lot of regular accessory lifts but nothing maximal. 
 

Events for Stage 2:

• 1 Arm Fat Grip Deadlift- 154lbs

this was lower than what I was expecting due to how well some training had been going the previous week, but sometimes stuff happens. 
 

• Pinch Block- 90lbs

this lift went about as well as it could have and pretty much matched some of my best training lifts. I was happy with this one. I did some training on the block  a lot as well but I mostly attribute this lift (and other feats I’ve done) to Blob lifting. I really think blobs have helped all areas of thumb/pinch and have helped me pinch 90+lbs on block, 45lb plates, lift the Inch etc.

•Hub Lift- 73lbs 

this lift was consistent with my training and I can’t complain. None of these lifts overall are really the most exciting events to me but they all went pretty well and I can’t complain too much. 

 

[ZRMMA]

12-20-2021

on the road so not following any specific programming for this week but still wanting to stay active and get some work in.

1. Bench- 185x5, 225x5, 245x5, 265x3, 225x5

2. DB Bench- 70x10, 80x10, 90x10, 100x10

3. DB Rows- 100x10, 100x10, 100x10 (10reps each side, 60reps total)

4. Tricep Pushdowns- 4x10-15

 

this wasn’t same session but this is an Inch Lift from last week. This is becoming more common for me to lift it to lockout. At the top I am pressing it against my body to take some weight/spin off of it. I’m just trying to get the most out of the holds at the top. These lifts will only continue to improve.

 

[Nuttgens]

2 hours ago, ZRMMA said:

Did the Armlifting USA super series stage 2 on December 18th. It was hosted by Chad Clark in Roanoke VA. The week leading up to that I didn’t really push very heavy. Did a lot of regular accessory lifts but nothing maximal. 
 

Events for Stage 2:

• 1 Arm Fat Grip Deadlift- 154lbs

this was lower than what I was expecting due to how well some training had been going the previous week, but sometimes stuff happens. 
 

• Pinch Block- 90lbs

this lift went about as well as it could have and pretty much matched some of my best training lifts. I was happy with this one. I did some training on the block  a lot as well but I mostly attribute this lift (and other feats I’ve done) to Blob lifting. I really think blobs have helped all areas of thumb/pinch and have helped me pinch 90+lbs on block, 45lb plates, lift the Inch etc.

•Hub Lift- 73lbs 

this lift was consistent with my training and I can’t complain. None of these lifts overall are really the most exciting events to me but they all went pretty well and I can’t complain too much. 

 

That’s unbelievable hub and pinch strength man. Good job. How did you place on the comp?

[John Knowlton]

Nice lift,

[ZRMMA]

Armlifting USA Super Series 2021 Update:

Placed 8th out of 52 in the 100kg Weight   Class(walk around weight is usually 90-93kg) Had some good lifts throughout the series but also fell way short on a couple. With some minor adjustments I could have placed top 5 but stuff happens and there are plenty of others who are probably saying the same thing. Being my first year doing grip competitions in this series and outside this series I’ve picked up and learned a lot. The experience and lifts will continue to grow. 

[ZRMMA]

12-27-2021

1. Bench- 185x5, 210x5, 240x7

2. DB Floor Press- (60’s) 3x10

3. Little Bighorn- singles up to around 200. Broke 205lbs off the ground a few times but no clean lockout.

4. Blobs- didn’t really track any reps. I did lift my two heaviest Fatman Blobs with my left and right hand back to back. They weigh 53.4lbs and 53.9lbs.

•I broke the Red Pill off the ground (2-3inches maybe) for 4sets. This is my first time breaking this off the floor. 
 

•Highlight of my grip lifts today was pulling off an Inch DB lift + Fatman Blob. This is a pretty big feat for me maybe my best one to date.

 

[DevilErik]

11 hours ago, ZRMMA said:

Armlifting USA Super Series 2021 Update:

Placed 8th out of 52 in the 100kg Weight   Class(walk around weight is usually 90-93kg) Had some good lifts throughout the series but also fell way short on a couple. With some minor adjustments I could have placed top 5 but stuff happens and there are plenty of others who are probably saying the same thing. Being my first year doing grip competitions in this series and outside this series I’ve picked up and learned a lot. The experience and lifts will continue to grow. 

That is super impressive dude congrats!!!!

[Bigfoot Grip]

On 12/27/2021 at 4:37 PM, ZRMMA said:

Armlifting USA Super Series 2021 Update:

Placed 8th out of 52 in the 100kg Weight   Class(walk around weight is usually 90-93kg) Had some good lifts throughout the series but also fell way short on a couple. With some minor adjustments I could have placed top 5 but stuff happens and there are plenty of others who are probably saying the same thing. Being my first year doing grip competitions in this series and outside this series I’ve picked up and learned a lot. The experience and lifts will continue to grow. 

Great work and the fact you beat Ivan Cuk is very impressive! I think you will keep rising in the rankings as you get more training practice under your belt. 

[ZRMMA]

12-29-2021

1. Axle Double Overhand- pulled a single from sumo and conventional from.. 205x1/1, 235x1/1, 265x1/1, switched to conventional only for 305x1, 335x1

2. Rolling Thunder- worked up to 164lbs Left hand and 184lbs Right hand.

3. Hanging Leg Raises- 3x10

4. Reverse Hyper- 3x15 @140lbs 

[Bigfoot Grip]

22 hours ago, ZRMMA said:

12-29-2021

1. Axle Double Overhand- pulled a single from sumo and conventional from.. 205x1/1, 235x1/1, 265x1/1, switched to conventional only for 305x1, 335x1

2. Rolling Thunder- worked up to 164lbs Left hand and 184lbs Right hand.

3. Hanging Leg Raises- 3x10

4. Reverse Hyper- 3x15 @140lbs 

Impressive thickbar training Zach. Do you find you are stronger on doh axle with the conventional stance? 

[ZRMMA]

1 hour ago, Bigfoot Grip said:

Impressive thickbar training Zach. Do you find you are stronger on doh axle with the conventional stance? 

Honestly pretty even for me. Sometimes it just depends on what feels better for my back. I mainly pulled conventional about 95% of my time deadlifting so it feels more natural to me but with my build it does seem to bother my lower back. Started experimenting with sumo really just trying to find ways to build a well rounded deadlift and stay healthy. I like both and probably need to continue improving my technique on both. 

[Bigfoot Grip]

3 hours ago, ZRMMA said:

Honestly pretty even for me. Sometimes it just depends on what feels better for my back. I mainly pulled conventional about 95% of my time deadlifting so it feels more natural to me but with my build it does seem to bother my lower back. Started experimenting with sumo really just trying to find ways to build a well rounded deadlift and stay healthy. I like both and probably need to continue improving my technique on both. 

Makes sense and I'm like you better built for conventional pulling thats why I asked. Seems like even on doh axle conventional is stronger  sumo is alot easier on the back so it makes sense that your experimenting. 

[ZRMMA]

12-31-2021

1. Military- 110x5, 125x5, 145x8

2. Banded Pull Aparts- 4x15

3. Seated Rows- 4x10

4. Ab Wheel- 3x10

5. Lots of wrist work-(Top Roller, levering, wrist roller)

• York 120 Legacy Blob Lift (58.6lbs)

 

[ZRMMA]

1-1-2022

• Double York Fatman Blob Lift

• Double York 120 Legacy Blob Lift

• York 100 Next Gen Blob + 45lb Plate Curl

 

 

[ZRMMA]

1-3-2022 
 

Warm Up- 3x10 banded pull aparts/ 3x10 ab wheel

1. Bench 195x3, 225x3, 250x6

2. Close Grip Bench- 3x10 w/ 135lbs

3. Rolling Thunder (DB Rows)- 70lbs 

2x10 each hand thumbless / 2x10 each hand regular grip.. (80reps total)

4. DB Rows- 120lb dumbbell w/ Blue Fat Grips 

8reps left hand / 8reps right hand

took the fat grip off and completed 30 more reps. Alternating hands each rep.

15left/15right

 

 

Edited January 4, 2022 by ZRMMA

[ZRMMA]

1-5-2022

(warm up banded goodmornings 4x10)

1. Axle Double Overhand- 225x1/1, 265x1, 295x1, 315x1.. worked up to a smooth 315.. didn’t want to run this up whole body felt sore from fight practice last night.

2. Saxon Bar 2”- 155x1, 175x1, 185x1, 205x1, 220x1, 230x1, 242x1 (PR for this bar)

3. Flask 2Hand- 197x1, 206x1, 218x0miss (came off the ground easy about half way up just stopped)

4. Zercher Squat (w/ Cambered Bar).. to a low box- 85x5, 85x5, 115x5, 115x5

5. Reverse Hyper- 4x15 @140lbs 

[Bigfoot Grip]

On 1/5/2022 at 12:46 PM, ZRMMA said:

1-5-2022

(warm up banded goodmornings 4x10)

1. Axle Double Overhand- 225x1/1, 265x1, 295x1, 315x1.. worked up to a smooth 315.. didn’t want to run this up whole body felt sore from fight practice last night.

2. Saxon Bar 2”- 155x1, 175x1, 185x1, 205x1, 220x1, 230x1, 242x1 (PR for this bar)

3. Flask 2Hand- 197x1, 206x1, 218x0miss (came off the ground easy about half way up just stopped)

4. Zercher Squat (w/ Cambered Bar).. to a low box- 85x5, 85x5, 115x5, 115x5

5. Reverse Hyper- 4x15 @140lbs 

Very strong work here! Just curious why do you think your thin pinch is so strong vs axle? Your still a beast on the axle but that 2" saxon lift is getting close to elite. Also the flask lift is better than the axle. I know you were "taking it easy" on the axle but even still very strong on the thin pinch