Training Log (Zach Mullins)

[ZRMMA]

3-23-2022

1. Axle Rack Pull- 225,245,275,315,335,350x1

2. Dinnie Stone Lift- Worked up to 206lbs/300lbs

3. Back Extensions (w/ 19lb cannon ball)- 4x10

4. Face Pulls- 4x15

5. Level lift with 143lb Inch Dumbbell + 10lbs 

6. more reps/holds with lighter Inch bells and Blobs

https://www.instagram.com/tv/CbdU9hjpuLX/?utm_medium=copy_link

[Bigfoot Grip]

Very balanced and strong workouts especially on the inch 

[ZRMMA]

3-24-2022

Random Dumbbell Lifts

1. 75lb York 3” Handle- 10reps

2. 143lb Inch Dumbbell- 18reps

3. 142lb Strength Shop Bell- 6reps

4. Thomas Inch Dumbbell- 4reps (right hand only)

 

[ZRMMA]

3-25-2022

1. Finnish Ball- worked up to 73lbs

2. Banded Tricep Pushdowns- 120reps

3. Hanging Leg Raises- 30reps

4. Ab Wheel- 30reps

5. Shrugs- 4x15 / Curls 4x10

6. Prowler- walking backward to forward push- 3trips (40yds per trip)

https://www.instagram.com/p/CbiTlDuL8Mt/?utm_medium=copy_link

[ZRMMA]

3-28-2022

Sled Drag (60yd trips)- 4backwards/ 4forwards. 8trips total with 2plates

1. Floor Press- 225,245,275,285x1 dropset of 185x17

2. Weighted Pushups(45lb plate on back)- 5x10

3. DB Rows- 5x10

4. Banded Tricep Pushdowns- 3sets (100reps total)

5. 25lb Scale weight Hammer Curls- 5x10 each arm.

6. Grip….

• York 35’s Plate pinch Spin and Transfer

• York 25’s Backflip Transfer

• York 85 Blob (43lbs) Facelift

• 143lb Inch Dumbbell Hang (4secs)

• 143lb Inch Dumbbell x 12 reps 

 

Edited March 28, 2022 by ZRMMA

[ZRMMA]

3-30-2022

1. SS Yoke (Box Squat)- 145+36lbs of Chain for 8x2

2. 3” Saxon Bar- 155,185,205, 214x1

3. Single Leg Squat- 2x10 (each leg)

4. Back Extension-(holding 36lbs)- 3x10

5. FBBC Grab Ball- worked up to 165lbs

6. Reverse Hyper- 3x20 @ 155lbs

7. Hanging Leg Raises- 3x10

 

[ZRMMA]

3-31-2022

1. York 75lb dumbbell (3” Handle)- 10 cleans

2. 143lb Inch Dumbbell- 16reps

• also hit a very solid and level transfer.

3. 172lb Inch Dumbbell- 3reps(including my strongest level lift to date)

• also breaking the ground with my left hand more than ever.

4. Blobs-

•lifted a 53.4lb Fatman

•58.6lb 120Legacy

•Cleaned and pressed a 95fatman and 100next Gen blob.

 

[ZRMMA]

4-1-2022

1. Military- 115,135,155,175x1

2. Wrist Curls w/ 10lb Plate- 3x20 (each hand)

3. Thumbless Deficit(3”) RDL’s- 4x8 w/ 135lbs

4. Two Handed Blobzilla(65.2lbs) Lifts-40reps •lifted it off my bench so shorter range of motion than from the floor. This was more about stretching my hand out and getting it in the position to lift Blobzilla. 
• this blob is so big for my hand that my middle index knuckle can barely clear the edge. I’m not too far off from this almost being a thumb and three finger lift.  This position is uncomfortable and wider than my power range but slowly introducing the extra range of motion and generating tension in that position. The more serious training will pick up soon… just preparing my thumbs and hands for the road ahead.

5. 5mins total of different Plank variations. 

[ZRMMA]

4-4-2022

1. Floor Press- 155(+36lbs of Chain) for 8x3 

then hit 185x20

2. Single Arm DB Bench- 3x10

3. DB Rows- 5x10

4. Did some Plate pinching and pulled some great lifts on the Inch (these continue to get better)

https://www.instagram.com/tv/Cb8UwFsl8EJ/?utm_medium=copy_link

[ZRMMA]

4-5-2022 (Inch Dumbbell + York Blob)

Not necessarily a main lifting day for me but still got some volume in on my thick handled Bells..

The volume with the lighter bells and more attempts on the Inch has paid off huge. I have pulled probably close to 20lifts of The Inch Dumbbell this week (counting the last 5-6days) and most of them level! This is huge progress

i have Lifted my Inch with my Fatman Blob before and that’s still one of my favorite feats I’ve ever done. 
 

With the Inch coming off the ground more often and level be prepared for more combo lifts with it. Today I pulled it with my 50lb York Next Gen Blob. Not bad for an “off day”. Can’t complain with how well training has been going recently. I feel I have found a good balance for my grip/strength training in general and mixing it into the other aspects of fight training and day to day life. With smart programming the results will keep coming.

 

[ZRMMA]

4-6-2022 

Warm up: Box Squat to a jump x20 / Banded Pull Throughs- 3x10

1. Axle Double Overhand(+band tension: 80lbs at the top for all lifts)- 145,165,195,215,235,255,265,275(+80at top)x 1

2. Zercher Box Squat- 3x5 @ 135lbs

3. 143lb Inch Dumbbell- 6reps

4. Back Extensions- 5x10

5. Reverse Hyper (strict)- 4x10 @90lbs 

6. Hanging Leg Raises- 3x10

7. Blobs- York 80- 10reps

York 90- 10reps

York 100(next Gen)- 10reps

York 110 Legacy- 7reps (5/2)

https://www.instagram.com/tv/CcBNJOHFcXk/?utm_medium=copy_link
 

https://www.instagram.com/tv/CcBNvkylRfw/?utm_medium=copy_link

[ZRMMA]

4-8-2022

Inch Dumbbell + York Fatman Blob

Pulled this off twice today 

couldn’t get the greatest holds at the top. Some things went well in todays training even though overall I didn’t feel good. Being able to perform lifts like this when not feeling 100% is a good sign for me. 

 

[ZRMMA]

4-11-2022

1. Bench- 185,225,245,275x1 /(added a slingshot with a pause no bounce, there is some assistance at the bottom but keeping the top half of the lockout true.) 295,305,315,325x1 (no slingshot Dropset 225x8)

2. Skull Crushers w/ 10Presses- 3x10

3. DB Rows- 72x10, 90x10, 90x10

4. Single Arm Shrugs- 3x10 each arm w/90lbs

5. Inch/Thick Dumbbell-

•75lb 3” Handle- 10Cleans. 
•143lb Inch Dumbbell- 10reps

•172lb- 1 level rep

•143lb Inch- Thumbless lift (first ever rep)

•143lb Inch- Single arm farmer walks

6. Curls- 4x10 

7. 75lb Axle(thumbless wrist curls)-20,10,10,10.

 

 

[ZRMMA]

4-13-2022 

Hanging Leg Raise- 3x10 / Box Squat to Jump- 20reps

1. Front Squat(Cambered Bar to Box)- 8x2 @ 115lbs

2. 2” Saxon Bar- 135,185,205,225,248x1 dropset of 185x5

3. Blobs- not much volume and nothing crazy. York 90x4reps York 100(next Gen)x4reps

4. Back Extensions(w/ 41lb cannonball)- 3x10

5. Reverse Hyper- 160lbs 3x15

 

[Bigfoot Grip]

Very impressive Saxon work  

[ZRMMA]

These new 50lb Jack Lalanne plates just came in. I originally got the idea to get these after watching Clint Ziegler hub lift one. I talked to him and he explained how difficult the hub was but it didn’t sink in until I got hands on them today. 
 

I was lucky enough to pull a lift off after a couple of fails. I lifted both my plates with my left hand. Zero lifts for the right hand. 
 

I honestly thought I would just grab them out of the box and do a double lift but that wasn’t happening tonight. This is more than a 50lb hub lift. It is very wide and shallow hub(I can’t even get the first joint of my finger to the edge of the hub… basically finger tips).

I look forward to a double lift and using these for more feats in the future. 

 

[ZRMMA]

4-15-2022

Box Squat to Jump x20

Recently scored some Atlas Stones off marketplace so used them to get moving today..

1. Atlas Stones- over the shoulder throws w/ 88lb x 10reps, 110lb x 10reps

2. Little Bighorn- worked up to 190’s with both hands. Dropset/timed hold at 153lb 10 or more seconds with both hands.

3. 154lb Anvil- did some Deadlift and one very short farmer walk with it.

4. York 75lb 3” Handle- 10Cleans

5. 143lb Inch- some deadlifts and single arm farmer walks. 
6. 172lb Inch- 1 lift right hand and then did a Left hand lift with 7.5lbs of magnets to slow the rotation. •this has been the best Left hand lift on the Inch to date for me.

https://www.instagram.com/p/CcYZLXyrW2K/?igshid=YmMyMTA2M2Y=

Edited April 15, 2022 by ZRMMA

[ZRMMA]

4-18-2022

1. Bench- 155(+36lbs chain) for 8x3

2. Single Arm DB Military- 3x10

3. DB Rows- 3x10

4. Grip- Pinch mostly blobs.

• York 90 Transfer

• York 100fatman both hands

• York 100(next Gen) Clean and press both sides

• Blob Ladder from York 85-120Legacy

5. Banded Tricep Pushdowns- 100reps

6. Hammer Curls with Kettlebell(for more wrist)- 4x10 

 

[ZRMMA]

4-20-2022

1. 3” Saxon Bar- 155,175,185,205, 223x1

2. Blue Fat Grips Deadlift- 155,175,185,195,205,225,235,245,265,285, 305x1

3. 2.5” Crusher(thumbless)- 100lbs for 3sets x 10secs both hands.

4. Belt Squat- 3x10

5. Hanging Leg Raises- 3x10

 

[ZRMMA]

4-22-2022

1. Back Extensions- 4x10

2. Sled- 4trips x 60yds (two walking forwards and two walking backwards) 2plates

3. Grip Genie Hilt- 153,163,168,188,201, 213x1

4. Inch Dumbbell Lift..

5. 143lb Inch Dumbbell + 50lb York Blob for a 30ft Farmer Walk

6. Grab Ball- 120,130,140,152,162, 170x1

 

[ZRMMA]

4-25-2022

1. Bench- 185,225,245x5

2. Wide Grip Bench- 155lbs for 5x5

3. Seated Rows- 5x10

4. Banded Tricep Pushdowns- 4x20

5. RGT Handle- 123,133,143,151,162left hand failed, 167x1(right hand only)

6. Inch Dumbbell- x2

143lb Inch Dumbbell Grip Rush- Right x10 Left x6

7. RGT Handle(Thumbless)- 98lbs x10sec holds. Right hand 3sets/Left Hand 3sets.
 

https://www.instagram.com/tv/CcyOPdfFNAX/?igshid=YmMyMTA2M2Y=
 

 

[ZRMMA]

4-27-2022

1. Goblet Box Squat to Jump- body weight, 18lb,36lb,54lb,72lb x 5reps 

2. 2” Saxon-150,170,190,212,233,243, 253x1

3. Deficit(2.75”) Deadlift- (w/ fat grips)- 135,155,175, 185x5

4. Blob Lifts- picked up 2nd Gen 50lb Blob- 6reps

Fatman Blob(53.4lb)- 1rep

120 Legacy Blob (58.6lb)- 1rep

•Double Blob lift- (50.6/53.4)

•Double 110 Legacy- (52.5/53.3lbs) x2

 

[ZRMMA]

4-29-2022

1. Sled- 60yds x 6trips (2 side/Carioca, 2backwards, 2forwards)

2. Atlas Stones-
•20yd Carry with 88#,110#,135#

• Over the shoulder-110#,135#,167#
• 223# flat bottom stone lift/hip extension

3. Little Bighorn- 102,148,163,178,189

Dropsets- 174lbs LHx2/RHx2

174lbs LHx4/RHx2

4. Reverse Hyper- 5x10 @250lbs 

5. Random Feats-

• Blob Clean + Hub Clean

• Blob Clean + Hub Transfer

• Double 45lb Hub Catch

https://youtube.com/shorts/-JdYS2TejO4?feature=share
 

 

[stranger]

That double hub catch is straight

[ZRMMA]

5-2-2022

1. Bench- 185,205,225,245x5, 255x4, 225x10

2. Single Arm DB Bench- 3x10

3. Fatman Rows- 4x10

4. Little Bighorn- 148,171,182,188, 200x1(left hand only)/ right hand broke it off the floor no lockout.
5. Inch Dumbbell Lifts..right handed lifts, almost a double lift with (172/143), transfer with the 143lb Inch. Etc.

• Left hand is so close to a full lift on the Inch Dumbbell.

•Clean and Press with a 50lb Pancake weight.

https://www.instagram.com/p/CdEsDcvLXBc/?igshid=YmMyMTA2M2Y=

Edited May 2, 2022 by ZRMMA