FrankSobotka Posted February 27, 2019 Share Posted February 27, 2019 Just starting this log. Have been terrible with logging things in the past. I posted in the new member thread more about me. Current Grip PRs as of now in pounds: 315 2" (1.9) axle, 190 3" axle, 290 fatgripz dl, 245 fatgripz extreme dl, 50 Ironmind hub, 80 Arm Assassin 2 3/8 wrist wrench (72 left handed). Trying to up the reps and see how that works out, have always trained in low rep ranges. Sat 2/23/19 2" axle - 3x7 @ 200, 220, 230 and 1x10 @ 200 Thumbless wrist wrench - 3x7 @ 42 (first time doing this thumbless, did not enjoy) Thumbless reverse curl with fatgripz - 3x7 @ 55 triceps band pushdowns - 5x20 3 sets each pronation/supination - webbing with plate 3x25+ 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted February 27, 2019 Author Share Posted February 27, 2019 Tue 2/26/19 Warmup: sometimes I tend to do a lot to warmup. I like to keep my shoulders healthy. I like to get a good pump and warm up my elbows before training. 3 hangs from rings, 3x10 band shoulder dislocates, 3x20 band triceps pushdowns, 3x15 concentration curls each arm with 20lb dumbbell, 5 singles prying goblet squats with 40kg kettlebell (long pause at bottom) Barbell finger curls - 185x7, 205x5, 235 x5 Ulnar deviation - 3x15 standing with loading pin and plates Radial deviation - 3x20 seated with webbing and plate Hub - 41.5x5, 44x3x2 (this was so hard today, I have no idea why) 2" axle - 200x5, 220x5, 240x5, 260x3, 200x10 Plate hammer curls - 3x10 with 25 plate Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 1, 2019 Author Share Posted March 1, 2019 (edited) Warmup: 3 single prying goblet squats (40kg), 3x10 band shoulder dislocates, 3 kettlebell armbars each side (24kg) Workout: Kneeling Viking press: 5x3 @ 115# + 2 green bands (not counting handle and barbell weight) Wrist wrench: 4x5 @ 52.2, 57.2, 62.2, 67.2 was going to do 5x5 but felt really good and went for a PR. Got it 74.7 left, 82.2 right x 1. 3” axle: 3x3 @ 135, 140, 145 (stupid, wish I made bigger jumps, was going to do 5 sets but hands were roasted by set 3) Oly bar curls with fatgripz: 5x3 @ 95 Pronation: 3x25 with 25# plate and webbing Wrist curls: 3x15 2 hand with 25# plate Edited March 1, 2019 by FrankSobotka Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 6, 2019 Author Share Posted March 6, 2019 1 arm row: 3x10 with 40kg kettlebell 1 arm wrist wrench row: 5x5 with 24kg kettlebell Zercher full cycle: 8 singles - 155, 175, 3 @ 205, 3 @ 225. Fatgripz original deadlift: 4 singles - 225, 245, 265, 275 Lots of radial/ulnar deviation and supination/pronation. I need to get back to doing rows, zercher stuff and fatgripz deadlifts. Haven't done any of that stuff in a while. Whenever I do Zercher stuff after not doing it for a while I ask myself why I ever stopped. Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 7, 2019 Author Share Posted March 7, 2019 Barbell doh holds: ~5 sec - 295, 345, 375 2" axle dl: 200x5, 220x3, 240x3 Wrist wrench: some singles and a right hand PR of 84.8 Went easy today so I can train tomorrow. Usually don't train 2 days in a row, just had a random desire to go for a WW PR. Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 8, 2019 Author Share Posted March 8, 2019 Fatgripz oly bar curls: 65x5, 75x5, 85x5, 65x10 3" bar seated overhead press: 5x3 @ 95, 115, 135, 145, 155 1 arm front dl: with straps 5 singles @ 185, 225, 245, 265, 285 (PR I think) Fatgripz extreme dl: 3 singles @ 185, 225 & failed to lockout 245 (would have been a PR) Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 12, 2019 Author Share Posted March 12, 2019 (edited) Last night Bb doh holds: 5x~10 seconds - 225, 275, 325, 345, 375 Fatgripz db hammer curls: 3x10 @ 35# Wrist wrench curls: 3x10 @ 32.2# IM hub: 41.7x3, 46.7x3, 51.7x1, 56.7x1, 59.2x1 (10# PR with both hands). 2" axle dl: 200x5, 250x5, 270x3 Fatgripz dl: 225x5 Lots of pronation/supination/deviation I chalked the hell out of the Ironmind hub tonight. Couldn't believe how much better it felt. Was ecstatic with a 10# PR. Edited March 12, 2019 by FrankSobotka 1 Quote Link to comment Share on other sites More sharing options...
temmmeeee Posted March 12, 2019 Share Posted March 12, 2019 Did Ziggy do some grip stuff with you? 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 12, 2019 Author Share Posted March 12, 2019 1 hour ago, temmmeeee said: Did Ziggy do some grip stuff with you? Nah, he's too busy boosting Mercedes in his $3000 Italian leather jacket 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 14, 2019 Author Share Posted March 14, 2019 2" axle Pendlay row: 135x7, 155x5, 175x5, 200x3x2 Fatgripz dl: 225x3, 245x3, 265x1, 275x1, 280x1 3" axle seated press: 95x3, 115x3, 145x3, 145x5 2" axle dl with straps: 5 singles - 310, 330, 350, 360, 370 Plate hammer curl: 3x10 with 25# plates Band triceps pushdown: 3x25 with 2 green bands 2 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 16, 2019 Author Share Posted March 16, 2019 (edited) Garbage day today. Slept terrible the past 2 nights. Only trained because my 2" Napalms Nightmare came in a few days early, thing is awesome. Great product, was really hoping to get close to 400 on it. 2" NN: 218x5, 268x3, 312x1, 360x1, 312x3 Fatgripz extreme dl: 185x1, 235x1 Fatgripz thumbless reverse curls: hard even with just the bar, what a day Edited March 16, 2019 by FrankSobotka 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted March 16, 2019 Share Posted March 16, 2019 2 hours ago, FrankSobotka said: Garbage day today. Slept terrible the past 2 nights. Only trained because my 2" Napalms Nightmare came in a few days early, thing is awesome. Great product, was really hoping to get close to 400 on it. 2" NN: 218x5, 268x3, 312x1, 360x1, 312x3 Fatgripz extreme dl: 185x1, 235x1 Fatgripz thumbless reverse curls: hard even with just the bar, what a day 360 is great for first try. It takes a little getting used to. 400 this year! 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 17, 2019 Author Share Posted March 17, 2019 (edited) So like the true idiot/warrior I am, I went back for more a few hours later. Figured I might as well just get some volume in. So I did: 2" NN: 182x7, 207x7, 252x5, 277x5, 287x5, 297x5, 307x5, 252x10 Standing single arm barbell curl: 7x3 with 45# bar Band triceps pushdown: 5x25 with 2 green bands Had to get that St Pattys day arm pump on Edited March 17, 2019 by FrankSobotka 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 20, 2019 Author Share Posted March 20, 2019 (edited) Last night 2” Napalms Nightmare: 222x7, 247x7, 292x5, 317x3, 327x3, 342x3, 352x3 IM hub: 46x5, 52x1 Standing single arm barbell curl: 3x5 with 45# bar Really liking this NN, so glad I bought it. Need to get more handles for it. Happy with 352x3 as I could only get 360x1 on Saturday. Wanted to do a lot more IM hub but my fingers were roasted, could barely hang on. Edited March 20, 2019 by FrankSobotka 2 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted March 20, 2019 Share Posted March 20, 2019 I like doing single arm barbell curls, too 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 20, 2019 Author Share Posted March 20, 2019 17 minutes ago, Kluv#0 said: I like doing single arm barbell curls, too I just saw the empty barbell on the ground and remembered seeing Joe Defranco post on Instagram about them so I figured I’d give it a go. Probably going to work up to 3x10 and then start adding weight 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 23, 2019 Author Share Posted March 23, 2019 Last night Doh bb holds: ~5 secs - 245, 295, 335, 385, 435 2” NN: 247x7, 292x5, 337x2 IM hub: 41x5, 46x3, 51x3, 53.5x2, 56x1 2” axle thumbless reverse curls: 45x10, 55x7, 65x5x3 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 26, 2019 Author Share Posted March 26, 2019 Suitcase dl and 10sec hold with farmers walk bar: 130, 150, 180 Pronation curls with webbing and plate: 20#x10, 25#x10, 30#x10x3 3" axle seated overhead press: 95x5, 115x5, 135x3, 145x3, 155x3x3 2" Napalms Nightmare thumbless: 247x5, 272x5, 297x5 Starting to train fasted in the morning before work probably 3-4 times a week. Need to get everything done in 1 hour. Will be good for me as I tend to do too much sometimes. 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 27, 2019 Author Share Posted March 27, 2019 2” axle Pendlay rows: 135x7, 155x7, 185x5, 185x5, 185x5 3” axle deadlift singles: 165, 175, 195 (5lb pr), also 3 ~10 sec holds with 155 Some radial and ulnar deviation with sledge and loading pin, 5x10 of each 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted March 27, 2019 Share Posted March 27, 2019 3 hours ago, FrankSobotka said: 2” axle Pendlay rows: 135x7, 155x7, 185x5, 185x5, 185x5 3” axle deadlift singles: 165, 175, 195 (5lb pr), also 3 ~10 sec holds with 155 Some radial and ulnar deviation with sledge and loading pin, 5x10 of each Nice work on the Pendlay rows! 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 27, 2019 Author Share Posted March 27, 2019 2 hours ago, Kluv#0 said: Nice work on the Pendlay rows! Every time I start a workout with those it ends up being a great workout. I think I should do them every session 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 28, 2019 Author Share Posted March 28, 2019 (edited) Homemade one hand "tips tester": 3x3 @ 85# 2 hand plate pinch seated curl: 3x5 with 35# plate 1 arm barbell floor press with fatgripz (neutral grip): 75x5, 85x5, 95x3, 95x3, 95x3 2" axle thumbless reverse curls: 3x10 @45# My "tips tester" is just a 45# Iron Grip plate with other plates on each side of it, today it was 2 10s on each side all on a loading pin like a euro pinch. The plates have a pretty good lip on either side. Edited March 28, 2019 by FrankSobotka 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted March 31, 2019 Author Share Posted March 31, 2019 (edited) Had a friend come over today to train. Haven’t worked out with another person in quite a while, kinda liked it. Farmers carries with 2” grip, Viking press, 2”grip parallel landmine rows, reverse axle curls. Didn’t keep track of numbers. Edited March 31, 2019 by FrankSobotka 1 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted April 3, 2019 Author Share Posted April 3, 2019 Lots of shoulder mobility: hangs, band dislocates, kettlebell armbars 2” axle curls: 45x10, 45x10, 55x10, 75x7, 75x7 3” axle deadlift: singles @ 155, 175, 205, 205 (10 lb pr) and 175x5 Pronation and supination 3x35 and 3x15 Took it easy this AM, some grip stuff arriving today that I want to play with tonight. 2 Quote Link to comment Share on other sites More sharing options...
FrankSobotka Posted April 3, 2019 Author Share Posted April 3, 2019 (edited) Got my 2”, 2.5” & 3” trilobites in from @riccardomagni 2.5”: 105x5, 115x3, 125x2 Was really hoping for a bit more but I already trained this morning and it was my first time ever a with single arm rolling handle. I think I might have had more with my right but my left was weak as hell Edited April 3, 2019 by FrankSobotka Quote Link to comment Share on other sites More sharing options...
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