coffeegrip Posted November 2, 2020 Author Share Posted November 2, 2020 Monday Lower body training Not much to report since I’m still working my way back from a knee injury. A. Hang power cleans: 5x3 @70 kg B. Squat: 5x8 @90 kg C. RDL 4x10 @90 kg Just some blood flow/pump work... 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 4, 2020 Author Share Posted November 4, 2020 Tuesday Upper A1. Bench: 225x3, 225x3 Clusters: 245x4, 265x4, 245x4 (20 sec rest b/w reps; 3 min b/w sets) A2. TRX rows: 6x8-10 B1. DB shoulder press: 3x10 B2. DB curls: 3x10 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 7, 2020 Author Share Posted November 7, 2020 Friday A1. DB snatch: 4x2 @100 lbs. A2. Box jump: 4x4 @42” B. Plate pinch: warmed up on a 2.5” block and 2x35s. Attempted 2x45s 5-6 times. Got air on all but no lockout. C1. 1.9” V-bar: 2x1 @210, 1x6 @190 C2. RFE split squat: 3x6 each leg D. Neutral chin-ups: 1x21, rest 30 secs, then 5 more 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 9, 2020 Author Share Posted November 9, 2020 Monday Felt pretty good today. Got treatment on my knee over the weekend and it seems better. A1. Hang power snatch: 4x3 @55kg A2. Gripper warm-ups B1. Squat: 4x6 @100kg w/4 second eccentric B2. CoC #3 x2 misses, Filed 2.5 x2 singles plus 5 second hold at close C. 2H 2 inch pinch block: 150x8, 160x6, 160x6 D1. Low hang clean pull: 100kg x5, 105x5, 105x5 D2. Abs 4x12-15 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted November 9, 2020 Share Posted November 9, 2020 1 hour ago, coffeegrip said: Monday Felt pretty good today. Got treatment on my knee over the weekend and it seems better. A1. Hang power snatch: 4x3 @55kg A2. Gripper warm-ups B1. Squat: 4x6 @100kg w/4 second eccentric B2. CoC #3 x2 misses, Filed 2.5 x2 singles plus 5 second hold at close C. 2H 2 inch pinch block: 150x8, 160x6, 160x6 D1. Low hang clean pull: 100kg x5, 105x5, 105x5 D2. Abs 4x12-15 Those #3 attempts must be really close now. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 10, 2020 Author Share Posted November 10, 2020 6 hours ago, Nuttgens said: Those #3 attempts must be really close now. Yeah, my first attempt was really close. I took a few weeks off from gripper training recently and was pleasantly surprised with how good my crush felt. 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted November 10, 2020 Share Posted November 10, 2020 1 hour ago, coffeegrip said: Yeah, my first attempt was really close. I took a few weeks off from gripper training recently and was pleasantly surprised with how good my crush felt. Nice, you’ll have it real soon. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 12, 2020 Author Share Posted November 12, 2020 Wednesday Got a quick upper body lift in today. It’s been a busy week, work has been even more physical than usual. I’ve averaged over 7 miles of walking each day this week. A1. Axle Incline Bench: 135x8, 155x8, 175x8, 175x8 A2. Chin-ups: 5x8 B1. Axle curls: 3x8 @80 lbs B2. Rope pushdowns: 3x10 C1. Walking lunges: 2x10 each leg C2. Rear delts: 2x15 C3. Lateral raises: 2x10 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 13, 2020 Author Share Posted November 13, 2020 Friday A1. DB Snatch: 4x2 @100lbs. A2. 2-step Approach box jump: 4x4 B. Axle deadlift: 3x3 clusters @142 kg. (20 secs b/w reps, 3-4 minutes b/w sets) 1x5 @125 kg C1. RFE split squat: 3x8 C2. Abs: 4x10-12 D. DB row: 2x10 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 16, 2020 Author Share Posted November 16, 2020 (edited) Monday My knee continues to improve little by little. Had some fun today and tested where I’m at on cleans. Haven’t done these in months (all my lifts have been powers lately). I’m ok with the result. Definitely lost some leg strength recently due to the knee injury. A. Cleans: 50kg x2, 70 x2, 90x2, 100x1, 105x1, 110x1 https://www.youtube.com/watch?v=PQF7A8uuPag&feature=share B. Power clean + hang clean: 2x2 @90kg C1. Squat: 100kg x5, 110x5, 120x5, 110x5 C2. 2H key pinch: worked up to 105 lbs. D. Hip thrust: 2x15 Edited November 17, 2020 by coffeegrip 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 19, 2020 Author Share Posted November 19, 2020 Wednesday A1. Incline bench: 135x8, 155x8, 175x8, 185x8, 185x8 A2. Chin-ups: BW 2x5, 25lbs x5, 35lbs x5, 55lbs x5, x5, BW x15 B1. DB shoulder press: 2x8 B2. Abs: 2x10 C1. Rear delt raise: 2x15 C2. Lateral raise: 2x12 C3. Abs: 2x10 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 26, 2020 Author Share Posted November 26, 2020 Been a hectic last several days and I haven’t really trained in about a week. Had a little time today. A. Hang power snatch: 3x3 B1. Back squat: 4x5 B2. 2H AASS 3” pinch block: worked up to a PR at 193 lbs. 2x3 @173 lbs 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 30, 2020 Author Share Posted November 30, 2020 Friday A1. Single arm cable row: 3x8 A2. RFE split squat: 3x6 B1. Lat pulldown: 3x10 B2. Leg extension: 3x10 B3. Leg curl: 3x10 C1. Pushups: 3x25 C2. Abs: 3x15 C3. Cable wrist curls: 3x12-15 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 30, 2020 Author Share Posted November 30, 2020 Sunday Decided to do a grip-only session today. A. Axle deads: worked up to a very, very close 152.5 kg 132.5 kg x4 B. 2H AASS 2” pinch block: 3x3 @168 lbs. C. 1H Thumb blaster: 3x3 @68 lbs. D. Thumbless Axle deads: 2x6 @ 92.5 kg. plus a 5-10 sec. hold on the last rep 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 30, 2020 Author Share Posted November 30, 2020 Monday A. Back squats: 3x8 @225 lbs. B. Plate pinch: I’m not submitting this as a feat because the first rep had a questionable lockout and the second rep I forgot to show the plates Despite this, I’m really happy with the progress I’ve made in pinch strength. Finished up with 3x10 back extensions. Good last couple days for grip. 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted November 30, 2020 Share Posted November 30, 2020 2 hours ago, coffeegrip said: Monday A. Back squats: 3x8 @225 lbs. B. Plate pinch: I’m not submitting this as a feat because the first rep had a questionable lockout and the second rep I forgot to show the plates Despite this, I’m really happy with the progress I’ve made in pinch strength. Finished up with 3x10 back extensions. Good last couple days for grip. Impressive man I tried that for the first time a week or two ago I can’t believe how hard it is then tried 35s still couldn’t get off the ground Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted November 30, 2020 Author Share Posted November 30, 2020 1 hour ago, Nuttgens said: Impressive man I tried that for the first time a week or two ago I can’t believe how hard it is then tried 35s still couldn’t get off the ground Thanks man. It’s been a fun one to go after. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 1, 2020 Author Share Posted December 1, 2020 I had to go back and look when I first started pinch training. It was late May 2020, when I purchased a 3x4 pinch block from Arm Assassin. My 1-hand PR was around 70 lbs and my 2-hand pinch was 145 lbs. I've thoroughly enjoyed the beginner gains! Now I just wish my thickbar would climb half that fast Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted December 1, 2020 Share Posted December 1, 2020 24 minutes ago, coffeegrip said: I had to go back and look when I first started pinch training. It was late May 2020, when I purchased a 3x4 pinch block from Arm Assassin. My 1-hand PR was around 70 lbs and my 2-hand pinch was 145 lbs. I've thoroughly enjoyed the beginner gains! Now I just wish my thickbar would climb half that fast How often do you train pinch and what do you do? I might make two 45s a future goal of mine. Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 1, 2020 Author Share Posted December 1, 2020 1 hour ago, Nuttgens said: How often do you train pinch and what do you do? I might make two 45s a future goal of mine. Most of the past 6 months I’ve only trained pinch once a week. I actually think it pairs well with gripper training too. If I had the time, I would train it twice a week because I think it’s easier for me to recover from (at least compared to grippers or thickbar). I alternate widths (2, 2.5, and 3”) and typically train heavy singles, doubles, and triples. Don’t like higher reps because the friction is lost so quickly. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 3, 2020 Author Share Posted December 3, 2020 Wednesday A1. Axle Floor press: 3x8 @205 lbs A2. DB row: 4x10 @100 lbs B1. Axle overhead press: 3x6 @135 lbs. B2. Kettlebell hammer curl: 3x10 @12kg Shoulder bugging me again. Need to get this sorted out. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 4, 2020 Author Share Posted December 4, 2020 Friday A. Axle deadlift: 52kg x 5, 92 kg x3, 112kg x2, 132 x1, 142 x1, 152.5 x0 135 kg x1 plus 10 second hold B1. Squat (4 sec. Eccentric): 4x6 @225 lbs B2. 2H 3” pinch block: 3x3 @163 lbs. C. 2” V-bar: 3x3 @143 lbs D1. Axle rows: 3x6 @92 kg. D2. Push-ups: 3x20 D3. Abs: 3x15 1 Quote Link to comment Share on other sites More sharing options...
SteinWillems1 Posted December 5, 2020 Share Posted December 5, 2020 Great workout! Are you following an upper lower split? Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 5, 2020 Author Share Posted December 5, 2020 5 hours ago, SteinWillems1 said: Great workout! Are you following an upper lower split? Yes, for the most part. Monday and Friday are usually lower body emphasis and Wednesday is mostly upper body. 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 7, 2020 Author Share Posted December 7, 2020 Saturday Recovery Emphasis A1. Leg extension: 3x10-15 A2. Leg curl: 3x10-15 A3. Lat pulldown: 3x10 B1. Rear fly machine: 2x12 B2. Back extension: 2x10 B3. Rope pushdowns: 2x10 B4. DB curls: 2x10 C1. Walking lunge: 2x10 C2. Hanging leg raise: 2x10 C3. Calf raise: 2x10 C4. Cable finger curls: 2x15-20 Myofascial stretching: mostly lower body Epsom salt bath 2 Quote Link to comment Share on other sites More sharing options...
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