ron-e Posted March 17, 2017 Share Posted March 17, 2017 I've been a member of this board for a while now and this week I decided to start a log. This week was my test week for CBT gripper program. My max grippers before the program was LH RB210N #122 and RH COC3 #145. Current max LH CPW210 #130 and RH COC3 #152. All done with mms set. My goal gripper for my right hand was a GHP7 #150 tried to close it but failed came within 2 pennys of closing it. This gripper is very hard to set for me. Gonna take a 2 weeks off of grippers and work on 1H flask and 2.5 tribolite handle. 1 Quote Link to comment Share on other sites More sharing options...
ron-e Posted March 18, 2017 Author Share Posted March 18, 2017 deadlift 240lbs 3s X 8r deficit deadlift 205lbs 2s X 10r db row 90lbs 4s X 10r 1H flask 40lbs 3s X 5 Machine preacher curl (superset w/reverse KB curl 25lb) 4s X 10r Quote Link to comment Share on other sites More sharing options...
ron-e Posted March 22, 2017 Author Share Posted March 22, 2017 Shoulder press machine (5 pull-ups between sets) 100lbs 5 X 10 incline dumbell press 70lbs 3 X 10 Pendlay Row 135lbs 5 X 5 2.5 tribolite 105lbs 3 X 10 Cable pinch 3 X 20 Tried Gil Goodman's cable pinch. Felt good after the rolling handle work. Quote Link to comment Share on other sites More sharing options...
ron-e Posted March 24, 2017 Author Share Posted March 24, 2017 Deadlift 290lbs 3x2 Deficit deadlift 270lbs 3x5 Leg press 450lbs 3x15 Dumbell shrugs 100lbs 3x15 Quote Link to comment Share on other sites More sharing options...
ron-e Posted March 25, 2017 Author Share Posted March 25, 2017 Friday morning workout 3/24 Bench press 210lbs 2x5 last set 1x6 Close grip bench 225lbs first set 2reps last sets 2x4 Pause bench 195lbs 2x6 very hard sets needed a spotter. Vogelpohl rows 70lbs 3x10 Ezcurl bar preacher curl 65lbs 3x10 1H flask 40lbs 3x10 right hand 35lbs 3x10 left hand Behind the back wrist curls 115lbs 3x12 Quote Link to comment Share on other sites More sharing options...
ron-e Posted March 29, 2017 Author Share Posted March 29, 2017 Shoulder press machine (10-15 latpull downs between sets) 110lbs 5x10 Pendlay row 145lbs 5x5 Tribolite handle 107lbs 3x10 Cable pinch 3x20 No incline db press today. Right shoulder pain during warm ups for the db press. Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 1, 2017 Author Share Posted April 1, 2017 Bench press 220lbs 3x3 Close grip bench 235lbs 2x2 235lbs 1x3 PR Pause bench 210lbs 2x3 210lbs 1x5 PR Vogelpohl row 60lbs 3x15 Tricep press down 70lbs 3x10 Dumbell row 80lbs 2x12 80lbs AMRP Did some sledgehammer wrist work and played around with my half 70 blob at home. Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 4, 2017 Author Share Posted April 4, 2017 Shoulder press 95lbs 5x5 Blast strap push ups 5x10 Pendlay row 150lbs 5x5 Rolling handle 110lbs 3x10 Pendlay row and blast strap push ups done as giant set. Did some pony clamp stuff at work after this workout. Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 10, 2017 Author Share Posted April 10, 2017 Friday 4-7-17 All bench sets done as giant set with rows. Bench 180 6x2 Close grip bench 195 3x5 Pause bench 170 3x6 Rolling handle 110 3x10 Abs and speed rope. Trying something new by adding another rolling handle day and adding weight every week (2.5 lbs). I will do some gripper work next Sunday. Sunday 4-9-17 Deadlifts 225 2x10 Worked up to a single 365 and did some rows with straps with the 225. Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 14, 2017 Author Share Posted April 14, 2017 Wednesday workout 4-12-17 OHP 110 5x5 Blast strap push ups 5x12 Pendlay rows 160 5x5 Rolling Handle 112 3x10 Pendlay rows and blast strap done as giant sets. The rolling handle work are getting tough. Did some pony clamp stuff at work. Thumbs are getting stronger. Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 19, 2017 Author Share Posted April 19, 2017 (edited) 4-14-17 Bench 220 3x5 Close grip bench 235 2x3 Pause bench 210 2x3 5 pull-ups before my work sets. Rolling handle 112 3x10 Cable pinch 3x15 4-16-17 Gripper work warmed up and worked up to coc3 rgc 145. 5 singles on adjustable elite. Thanks @acorn 4-18-17 Pendlay row 170 5x5 Shrugs (heavy) 5x10 Rolling handle Tried 115 for 10 and only got 6. Back to 112 for 3x10. Edited April 19, 2017 by ron-e Added a workout 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted April 20, 2017 Share Posted April 20, 2017 21 hours ago, ron-e said: 4-14-17 Bench 220 3x5 Close grip bench 235 2x3 Pause bench 210 2x3 5 pull-ups before my work sets. Rolling handle 112 3x10 Cable pinch 3x15 4-16-17 Gripper work warmed up and worked up to coc3 rgc 145. 5 singles on adjustable elite. Thanks @acorn 4-18-17 Pendlay row 170 5x5 Shrugs (heavy) 5x10 Rolling handle Tried 115 for 10 and only got 6. Back to 112 for 3x10. Glad you like the mod buddy. Hope it serves you well. - Aaron Quote Link to comment Share on other sites More sharing options...
ron-e Posted April 21, 2017 Author Share Posted April 21, 2017 Bench 235x2 240x1 245x1 PR 210x7 Pec Fly and seated row 3x10 Kirk Shrug 1 second hold 135x10 185x5 205x5 Quote Link to comment Share on other sites More sharing options...
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