DoctorOfCrush Posted December 16, 2023 Author Share Posted December 16, 2023 Not the best week for working out. Just a lot of stuff happening with future house planning and being with the fam, so worth missing out on some exercising. Workout 12/14/23: Deadlift, double overhand: 132.5kg/292lb x 6, 6, 6, 9 Did the bare minimum on this night. It's just really hard to want to get out to the gym and do deadlift and high volume front squats plus accessories late at night after a long day at work and sitting in traffic. Just being honest. Used straps on the last two sets. Next week I'll do 137.5kg Workout 12/15/23: Overhead press: 52.5kg/116lb x 6, 6, 6, 9 Pause DB bench press: 50lb/hand x 4 sets of 12 A. Tricep cable pushdown: 10kg x 3 sets of 15 B. Seated dumbbell curl: 13kg x 3 sets of 12/side C. Rear delt fly: 20lb x 3 sets of 12 Workout 12/16/23: Squat: 92.5kg/204lb 6, 6, 6, 11 SLDL: 80kg x 4 sets of 12 A. Seated cable row: 55kg x 3 sets of 12 B. Bulgarian split squats: BW x 3 sets of 12/side Squats felt better than they have in a long time. I probably had 2 more reps on the squat if I really wanted to push, but I don't want to screw myself next week. It's a marathon, not a sprint. The end of this workout about killed me. I was already having trouble getting my heart rate back down between the final SLDL sets, and it was even worse after super-setting the rows and BSS. Right afterwards, I just laid in my living room floor to avoid passing out. Finally, it took a tepid bath to cool me off enough to recover. I don't look forward to next week where I do even more sets. On another note, I was able to get one of the Standard gripper adjustable sets, so I am really looking forward to using that. I also realized that I didn't have a Silver for some reason, so I picked one of those up as well. We'll see how those do next week. Back before the Standard line was back up and running, I was able to pick up one the last of the previous adjustable grippers. All that was available at the time was a Tungsten spring, one regular handle, and one extended half-knurled handle. I might gauge interest in selling it if it's something someone else would want now that I'll have two of them. 4 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted December 16, 2023 Share Posted December 16, 2023 (edited) 14 minutes ago, DoctorOfCrush said: ... Just a lot of stuff happening with future house planning and being with the fam, so worth missing out on some exercising. ... ... The end of this workout about killed me. I was already having trouble getting my heart rate back down between the final SLDL sets, and it was even worse after super-setting the rows and BSS. Right afterwards, I just laid in my living room floor to avoid passing out. Finally, it took a tepid bath to cool me off enough to recover. I don't look forward to next week where I do even more sets. On another note, I was able to get one of the Standard gripper adjustable sets, so I am really looking forward to using that. I also realized that I didn't have a Silver for some reason, so I picked one of those up as well. We'll see how those do next week. Back before the Standard line was back up and running, I was able to pick up one the last of the previous adjustable grippers. All that was available at the time was a Tungsten spring, one regular handle, and one extended half-knurled handle. I might gauge interest in selling it if it's something someone else would want now that I'll have two of them. Hope the house planning is going well and you've recovered from your workout. Congrats on snagging one of the adjustable sets, too! And coincidentally I didn't realize until a week or so ago that I didn't have a silver either (when I first tried my Copper). Thankfully...of announcements for us to miss...being late for the Silver didn't do much harm. We were both able to order one after the fact. Edited December 16, 2023 by Douglas Carney 2 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 17, 2023 Author Share Posted December 17, 2023 22 hours ago, Douglas Carney said: Hope the house planning is going well and you've recovered from your workout. Congrats on snagging one of the adjustable sets, too! And coincidentally I didn't realize until a week or so ago that I didn't have a silver either (when I first tried my Copper). Thankfully...of announcements for us to miss...being late for the Silver didn't do much harm. We were both able to order one after the fact. Yeah, house stuff is fine. Just anxiety about plots in a neighborhood we want getting snagged before we can act on it. Weird that we both whiffed on the Silver rollout. 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 17, 2023 Author Share Posted December 17, 2023 Workout 12/17/23: A1. Grippers, right hand: 132 x 2 misses | 126 x 2 (missed 3 by ~1mm), 2, 2 | 112 x 3, 3( missed 4 by ~1mm), 3 (missed 4 by ~1mm) | 112 x 7 click closes to overcrush A2. Grippers, left hand: 117 x1 | 115 x 3, 3, 2 | 106 x 4, 3, 4, 3 (missed 4 by ~1mm) | 106 x 8 click closes to overcrush B1. Calf raises: +10kg x 35, 10 sec., 20, 10 sec., 18, 10 sec., 15 B2. Anterior tibialis raises: 7.5kg x 35, 10 sec, 16, 10 sec, 10, 10 sec, 8, 10 sec, 10 B3. Janda Situps: 5 sets of 5 B4. Weighted decline situps: +10kg x 5 sets of 10 10-15 sec between all sets Dumbbell Reverse Wrist Curls: 12lb - right x 34, 12, 10, 8 | left x 32, 12, 10, 7 EZ Bar Wrist Curl: 35lb x 32, 12, 8, 6 Thumb strap weighted pronation: 5kg - right x 33, 25, 20, 20 | left x 35, 25, 20, 20 Stretching SO close on the 132 attempt (still below), which means I am finally almost back in the 130s. I had a lot of near closes at the ends of my sets, which I wasn't too excited about. 4 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 22, 2023 Author Share Posted December 22, 2023 Workout 12/21/23: Deadlift, double overhand: 137.5kg / 303lb x 6, 6, 6, 10 Flask, 1-hand, alternating: 20kg x 5/side | 25 kg x 5/side | 27.5kg x 3/side | 27.5kg x 5/side | 30kg x 3/side Thumb strap weighted pronation: 5kg - right x 35, 20, 20, 20, 20 | left x 35, 20, 20, 20, 20 (~15 sec b/n sets) Still couldn't bring myself to do everything I was supposed to do on this night, just like last week. I can't mentally get myself to do sets of 12 front squats late at night. I need to re-assess to decide if it is worth it to try to pick different but similar movements (belt squats?) or just pick something unrelated that would actually draw me into the gym (e.g. grip work). The flask felt pretty good. Just easing back into it and certainly not putting up anything impressive. Mean thumb pump after this work. Off tomorrow through Christmas and looking forward to some relaxation, working out, and family time. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 22, 2023 Share Posted December 22, 2023 4 hours ago, DoctorOfCrush said: Workout 12/21/23: Deadlift, double overhand: 137.5kg / 303lb x 6, 6, 6, 10 Flask, 1-hand, alternating: 20kg x 5/side | 25 kg x 5/side | 27.5kg x 3/side | 27.5kg x 5/side | 30kg x 3/side Thumb strap weighted pronation: 5kg - right x 35, 20, 20, 20, 20 | left x 35, 20, 20, 20, 20 (~15 sec b/n sets) Still couldn't bring myself to do everything I was supposed to do on this night, just like last week. I can't mentally get myself to do sets of 12 front squats late at night. I need to re-assess to decide if it is worth it to try to pick different but similar movements (belt squats?) or just pick something unrelated that would actually draw me into the gym (e.g. grip work). The flask felt pretty good. Just easing back into it and certainly not putting up anything impressive. Mean thumb pump after this work. Off tomorrow through Christmas and looking forward to some relaxation, working out, and family time. Great workout... If something isn't working for you, no sense in doing it. Can always give it another go in the future. Enjoy your time off with your family. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 22, 2023 Author Share Posted December 22, 2023 5 hours ago, Blacksmith513 said: Great workout... If something isn't working for you, no sense in doing it. Can always give it another go in the future. Enjoy your time off with your family. Yeah, I've learned over the years that the plan that you'll actually do is better than the most well-designed program. I'd like to keep the spirit of training legs/back twice a week, so I'll try to see what works to accomplish that. The next phase consists of 5s and 10s instead of 6s and 12s which, oddly enough, seems like a massive difference in my head. 2 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 22, 2023 Author Share Posted December 22, 2023 Workout 12/22/23: Overhead Press: 55kg / 121lb x 6, 6, 6, 7* Pause DB Bench Press: 50lb x 12, 12, 12, 12, 11 A. Tricep cable pushdown: 10kg x 4 sets of 15 B. Seated dumbbell curl: 13kg x 4 sets of 12/side (last two sets had pauses at 10) C. Rear delt fly: 20lb x 12, 12, 12, 15 "Inch Pinch": 10kg x 10/side; 15kg x 2/side; 17.5kg x 1/side The asterisk on the overhead press is because I know I could've gotten at least 8 on that last set. I've never used a belt on these, but since it is the end of a wave, I wanted to throw one on and see what I could do. As I lowered the bar between the 6th and 7th rep, the velcro of the belt popped off and really threw me off. I played around with a rigged inch pinch which is just my GHP setting block with a strap through it. I really like it actually. May mess around with it a bit more on Sunday. NEW GRIPPER(S) DAY!! My new Standard Silver and Standard Adjustable set came in the mail today! Of course the build quality is top notch, and the knurling is superb. Can't wait to try them out on Sunday. With the new additions, I figured it would be a good time to document the collection, so I plan on doing that later tonight. 5 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 23, 2023 Author Share Posted December 23, 2023 (edited) Ok, here we go. Below is the current collection, listed in order of rating. All are rated by CPW. Grippers: 1. Standard Tin, 51 2. Captains of Crush Trainer, 56 3. Standard Zinc, 60 4. Captains of Crush #1, 73: first ever gripper 5. Captains of Crush #0.5, heavily filed, 75 6. Standard Silver, 82 7. Captains of Crush #1.5, 84 8. GHP 4, 85 9. Captains of Crush #1.5, filed, 86 10. Standard Gold, 96 11. Captains of Crush #2, 101 12. Standard Copper, 106 13. GHP 5, 109 14. GHP 5, 112 15. Grip Genie/CPW Collab GG4, 115 16. Standard Platinum, 117 17. Standard Platinum, old style, 118 18. Heavy Grips 250, filed, 120 19. Captains of Crush #2.5, 121 20. RB 240N, filed, 123 21. GHP 6, 126 22. Captains of Crush #2.5, 128 23. Captains of Crush #2.5, 130 24. Captains of Crush #2.5, filed, 131 25. Standard Iron, 132 26. Captains of Crush #2.5, filed, 135 27. Standard Iron, 135 28. Standard Iron, 137 29. Grip Genie 5, 139 30. Tetting Super Master, 139: my most prized gripper 31. Captains of Crush #3, 141 32. GHP 7, 143 33. RB 300N Blue Spectrum, 144 34. Captains of Crush #3, 144: first #3 I closed, current best Grippers beyond this point have not been closed 35. Captains of Crush #3, 146 36. RB 300N, 148 37. GHP 7, 148 38. Captains of Crush #3, 150: first #3 I ever received. My previous goal was to MM0 with this. 39. Captains of Crush #3, 154 40. Captains of Crush #3, 155 41. Standard Cobalt, 162 42. Captains of Crush #3.5, 180 43. Standard Titanium, 182 44. Standard Tungsten, old style, 192 45. Standard Tungsten, 198 Adjustable Grippers: 46. Silvis T-Rex, spring marked at 120 and 140 by CPW 47. Tetting Grand Master, 150, made adjustable and choker by @acorn 48. Tetting Elite, 162, made adjustable and choker by @acorn 49. Standard Tungsten Adjustable Spring with extended handle 50-54. Standard Adjustable Full Set 55. RB Adjustable Gripper with choker mechanism Other Grippers: 56. Captains of Crush Left Turn #2, 103 57. Captains of Crush Zenith #2 58. Captains of Crush IMTUG #3 59. Captains of Crush IMTUG #4 Phew. Did it. Here's to another year of even more! Edited December 23, 2023 by DoctorOfCrush 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 23, 2023 Share Posted December 23, 2023 2 hours ago, DoctorOfCrush said: Workout 12/22/23: Overhead Press: 55kg / 121lb x 6, 6, 6, 7* Pause DB Bench Press: 50lb x 12, 12, 12, 12, 11 A. Tricep cable pushdown: 10kg x 4 sets of 15 B. Seated dumbbell curl: 13kg x 4 sets of 12/side (last two sets had pauses at 10) C. Rear delt fly: 20lb x 12, 12, 12, 15 "Inch Pinch": 10kg x 10/side; 15kg x 2/side; 17.5kg x 1/side The asterisk on the overhead press is because I know I could've gotten at least 8 on that last set. I've never used a belt on these, but since it is the end of a wave, I wanted to throw one on and see what I could do. As I lowered the bar between the 6th and 7th rep, the velcro of the belt popped off and really threw me off. I played around with a rigged inch pinch which is just my GHP setting block with a strap through it. I really like it actually. May mess around with it a bit more on Sunday. NEW GRIPPER(S) DAY!! My new Standard Silver and Standard Adjustable set came in the mail today! Of course the build quality is top notch, and the knurling is superb. Can't wait to try them out on Sunday. With the new additions, I figured it would be a good time to document the collection, so I plan on doing that later tonight. Nice session and grippers man. I’m really happy I was able to snag this also. Very well made, love the knurling. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 23, 2023 Share Posted December 23, 2023 15 hours ago, DoctorOfCrush said: Workout 12/22/23: Overhead Press: 55kg / 121lb x 6, 6, 6, 7* Pause DB Bench Press: 50lb x 12, 12, 12, 12, 11 A. Tricep cable pushdown: 10kg x 4 sets of 15 B. Seated dumbbell curl: 13kg x 4 sets of 12/side (last two sets had pauses at 10) C. Rear delt fly: 20lb x 12, 12, 12, 15 "Inch Pinch": 10kg x 10/side; 15kg x 2/side; 17.5kg x 1/side The asterisk on the overhead press is because I know I could've gotten at least 8 on that last set. I've never used a belt on these, but since it is the end of a wave, I wanted to throw one on and see what I could do. As I lowered the bar between the 6th and 7th rep, the velcro of the belt popped off and really threw me off. I played around with a rigged inch pinch which is just my GHP setting block with a strap through it. I really like it actually. May mess around with it a bit more on Sunday. NEW GRIPPER(S) DAY!! My new Standard Silver and Standard Adjustable set came in the mail today! Of course the build quality is top notch, and the knurling is superb. Can't wait to try them out on Sunday. With the new additions, I figured it would be a good time to document the collection, so I plan on doing that later tonight. One could say it’s just what the Doctor ordered. Sorry I can’t help myself sometimes and meant to put that in my post above 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 23, 2023 Share Posted December 23, 2023 Great Grippers Man! nice Collection,very impressive 1 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 23, 2023 Author Share Posted December 23, 2023 1 hour ago, Blacksmith513 said: One could say it’s just what the Doctor ordered. Sorry I can’t help myself sometimes and meant to put that in my post above Welp, now I definitely have a new gripper opening catch phrase! Don’t know how I never thought to say that. 2 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 23, 2023 Author Share Posted December 23, 2023 Workout 12/23/23: Squat: 100kg/220lb x 6, 6, 6, 8 SLDL: 80kg/176lb x 5 sets of 12 Well it wasn't a PR set, but this is the first time since getting back into squatting that I've done 100kg beltless at all, let alone for multiple sets. I didn't necessarily plan to do that going into the session, but I felt good on the first set, so I just kept it off. Probably could've gotten 9, but I didn't want to really grind the last one out. The SLDLs just about wrecked me, especially since my lower/mid back is sore from deadlifts on Thursday and my upper back is sore from flies yesterday. Since this is the last workout of this wave, I initially planned on pushing either the weight or reps on the last set, but they drained me and I just kept the last set the same. Opted against accessories because I couldn't afford to be as zapped as I was last Saturday. I got ish to do for Christmas! 4 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 25, 2023 Author Share Posted December 25, 2023 MERRY CHRISTMAS! No workout today, but this is from yesterday. Workout 12/24/23: Calf raises: +10kg x 35, 10 sec., 25 10 sec., 20, 10 sec., 18, 10 sec., 15 Anterior tibialis raises: 7.5kg x 35, 20 sec, 18, 20 sec, 10, 30 sec, 10, 30 sec, 10 +2 partials A1. Grippers, right hand: 132 x 1 make | 135 x 1 miss | 132 x 1 make, 1 miss | 112 x 4, 5, 4 | 112 x 7 click closes to overcrush A2. Grippers, left hand: 118 x1 | 121 x 1 make | 126 1 miss | 121 x 2 makes, 1 miss | 106 x 5, 5, 4 | 106 x 10 click closes to overcrush B1. Janda Situps: 5 sets of 5 B4. Weighted decline situps: +10kg x 5 sets of 10 Dumbbell Reverse Wrist Curls: 15lb - right x 20, 10, 7 | left x 22, 9, 7 (20 sec rest b/n sets) EZ Bar Wrist Curl: 35lb x 35, 20 sec, 13, 20 sec, 8, 30 sec, 7, 60 sec, 8-->slow negative Stretching Well these were not all-time PRs, but they do constitute post-boards PRs. I'm still about 10-12 lbs off my all-times. Slow and steady. This constitutes a quite a bit of progress from last week, so I think my hands liked me taking at least a few heavy attempts instead of sticking to medium rep volume. Or I just happened to sleep well. Or it's because the moon is in waxing gibbous. Who knows? Sometimes explaining gripper progress feels like astrology. I am playing around a bit with the rest periods for various sets. Ten seconds still feels good for the calf raises, but it feels a bit short for some of the other ones. Its appears that the wrist curls require a lot more rest because even with that full minute, I barely eked out that last rep. Maybe if I had done 1 min from the outset it would've made more of a difference. I'll play around with that next week. I thought my forearms were going to pop open after those sets though. Mean pump! 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 25, 2023 Share Posted December 25, 2023 Nice work 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 27, 2023 Author Share Posted December 27, 2023 (edited) Workout 12/26/23: Deadlift, double overhand: 125kg/276lb x 5, 5, 5, 13 Belt squat: 60kg x 12, 70kg x 12, 12 Flask, One-Hand: 21.5kg x 5/side | 26.6kg x 5/side | 31.6kg x 1/side | 31.6kg x 3/side | 34kg x miss | 34kg x 3 assisted reps/side 1 Inch Pinch: 11.5kg x 5/side | 16.4kg x 5/side | 19.5kg x 5/side | 22kg x 2/side | 23.5kg x 1/side Thumb strap pronation: 5kg x 35, 15, 15, 15 on right | ??? (lost track), 15, 15, 15 on left (10 sec rest b/n sets) I want belt squats to work for me so badly, but I think it would take a better setup to get the full experience. As it is, it is just awkward getting in and out of that I don't get the full benefit of pushing my legs. I'll give it a couple more tries before I give it up. I got a heavy duty digital scale for the gym for Christmas, so now my weights can be documented more accurately. I really like the thinner pinch. The trick with my setup is not cheating by accidentally letting my finger pads roll over the edge of the block. The setup strap also binds a bit, so I need to mess with that in case it's making it easier. For now with pinch I'll just push for heavier sets for a few sessions and establish some consistency before I try to get into any actual programming. Edited December 27, 2023 by DoctorOfCrush 1 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 31, 2023 Author Share Posted December 31, 2023 Workout 12/29/23: Overhead Press: 50kg/110lb x 5, 5, 5, 5, 9 DB Pause Bench Press: 55lb x 3 sets of 10 A. Tricep Extension: 15kg x 15, 20 B. Standing Alternating Bicep Curls: 14kg x 12/side, 12/side C. Rear Delt Fly: 20lb x 15, 15 Mixed it up and did this in the AM before heading to work because I wasn't on service. This was the start of the new wave, and I should have looked at the program because I was supposed to 3 sets on accessories, not 2 like the last wave. Oh well. It'll just mean a bigger jump to 4 sets next week. Switched to a straight bar attachment or the tricep extensions (previously rope), and I like it a lot better. I finally was able to weight my dumbbells, and it turns out what I thought was 13kg was actually 14kg. Workout 12/30/23: Squat: 95kg/209lb x 5, 5, 5, 5, 10 (belt on last set) SLDL: 85kg x 10, 90kg x 10, 10 A. Dumbbell Bent Over Row: 60lb x 12/side, 70lb x 12/side, 15/side B. Bulgarian Split Squat: 20lb x 10/side, 10/side, 10/side Took my time a bit with this workout. Didn't want to end up feeling like trash like previously. Felt pretty good. Next week will be 102.5/225, so I'm going to start using the belt for working sets. Goal next week is at least 10 on the AMRAP set. Grippers tomorrow. 3 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted December 31, 2023 Author Share Posted December 31, 2023 (edited) Last workout of 2023! Workout 12/31/23: Calf raises: +10kg x 40, 25, 25, 20, 18 (10 sec b/n sets) Anterior tibialis raises: 7.5kg x 38, 18, 12, 12, 10 (30 sec b/n sets) A1. Grippers, right hand: 132 x 1 make | 150 x 1 miss | 139 x 3 singles | 115 x 6, 6, 6 | 115 x 13 click closes to overcrush A2. Grippers, left hand: 121 x 1 make | 126 x 1 miss | 139 x 1 miss | 121 x 3 singles | ~110 x 3, 2 | 109 x 3 | 109 x 14 click closes to overcrush B1. Janda Situps: 5 sets of 5 B4. Weighted decline situps: +15kg x 5 sets of 10 Dumbbell Reverse Wrist Curls: 15lb - right x 23, 10, 8(+2 partial), 5(+3 partials) | left x 22, 10, 7(+3 partials), 4(+3 partials) (20 sec rest b/n sets) EZ Bar Wrist Curl: 35lb x 35, 15, 12, 10, 11 -->slow negative (60 sec b/n sets) Thumb Strap Weighted Pronation: 7.8kg - left x 28, 8, 8; drop set 5kgx15 | right x 30, 10, 9; drop set 5kgx15 (10 sec b/n sets) Stretching I think it's time to go up in weight on the calf raises for next week. I was pretty sore from these last week, so we'll see how I feel after this one. Last week after logging one of my workouts, I went back through my log just seeing what I had done and documented previously. One thing I noticed is that I would occasionally try a gripper way outside (+20 lbs) of my PR at the time. It was mostly out of necessity, but it really got me wanting to establish a timeline to check in on more distant goal grippers. I think having so many small steps between grippers keeps me from wanting to try my hard grippers because I could just try the next incremental one instead. So today I tried out a couple of grippers that I would like to be able to do in the next 6 months or so. My CoC #3 150 for my right hand and my Tetting Super Master 139 for my left. I’m not really that close on either, but now I know where I stand. I was pretty stoked to hit the SM 139 with my right hand today! I've said it previously, but this is probably my favorite gripper. I always feel strong when I can confidently close it. I'd say it isn't truly 139 anymore, but I don't have the heart to get it re-rated. I do know it's harder than my 132, so that is at least progress from last week. I tried out the Standard Adjustable Iron spring set to ~110 for my left, but it was a bit much for the rep range I want (4-6), so I'll do my 109 GHP5 until I can move on to the SG. (Part of the video below is muted because AC/DC's "Dog Eat Dog" triggered copyright issues) Edited December 31, 2023 by DoctorOfCrush 3 Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted January 3 Author Share Posted January 3 Workout 1/2/23: Deadlift, Double Overhand (w/ straps): 140kg/309lb x 5, 5, 5, 5, 10 Belt Squat (new setup): 20kg x10, 40kg x 10, 10 A. Lat Pull Down: 20kg x 10, 50 x 10, 70 x 6, 55 x 12, 12 B. Flask, One-Hand, Alternating: 21.5kg x 5/side, 28.7 x 5/side, 31.4 x 5/side, 35.5 x 3*/side, 3*/side Inch Pinch: 11.1kg, 16.1kg, 18.6kg x2 This workout included a lot of changes from previous, so it was a lot of trial and error, and it also felt like it look forever. Deadlifts didn't change, and they felt pretty strong. The last set was not a grinder, and it has an estimated 1RM of 187, which I would be stoke to hit. The belt squat setup is new and will take some getting used to. Previously I used a lever arm, but I hated trying to figure out the best way to get in and out of that thing. Now I have rigged my cable machine to do them, and it seems to work. The felt weight goes from 50-60% on the lever arm to 100%, and it also has it's own challenges for setup, so the weights will be low while I get used to it. I don't remember the last time I did lat pulldowns, so I didn't know my weights at all. 50 felt pretty light for 10-12, but then 70kg was too big of a jump, and I settled on 55kg. I wish my setup allowed for a little more ROM, but it is what it is. For the Flask "*" sets, I cleared the ground 3 times per side on the first set but didn't get them to lockout. The second set was just controlled 3 second negatives. I realized after watching @dubyagrip that I wasn't doing the inch pinch correctly. I was treating it like a really narrow, full-hand pinch movement rather than a key pinch movement, so I changed that tonight. Way tougher, but still got a pretty good thumb pump. Had to stop because it was 9:50 by this point, and I was quickly losing focus. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 3 Share Posted January 3 NICE DEADLIFTS. Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted January 3 Author Share Posted January 3 Thanks! They have been feeling pretty strong. I think the higher volume stiff legged deadlifts are helping. I would love to hit 150kg x 9 next week because that would put my estimated 1RM at 193kg/425lb and would beat my previous est. 1RM of 188. That'll be tough though. 1 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted January 3 Share Posted January 3 3 hours ago, DoctorOfCrush said: ... I realized after watching @dubyagrip that I wasn't doing the inch pinch correctly. I was treating it like a really narrow, full-hand pinch movement rather than a key pinch movement, so I changed that tonight. Way tougher, but still got a pretty good thumb pump. Had to stop because it was 9:50 by this point, and I was quickly losing focus. I was thinking about breaking out my inch pinch attachments (single and double) to see where I stand - just out of curiosity. But I need to rewatch the video to see exactly how I'm supposed to lift them. So many things I want to try/do and not enough workouts in the week while still allowing for recovery time... Quote Link to comment Share on other sites More sharing options...
DoctorOfCrush Posted January 4 Author Share Posted January 4 Workout 1/4/2024: Overhead press: 52.5kg / 116lb x 5, 5, 5, 5, 9 Pause DB Bench Press: 55lb x 4 sets of 10 A. Triceps pushdown (cable-straight bar): 20kg x 4 sets of 15 B. Standing alternating DB curls: 14kg x 4 sets of 12/side C. Reverse DB fly: 20lb x 5 sets of 15 Nice early morning workout (6AM). Mean pump from this one. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 5 Share Posted January 5 nice one killer Friday workout 1 Quote Link to comment Share on other sites More sharing options...
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