pancho_grip_lift Posted June 26, 2021 Author Share Posted June 26, 2021 Friday's Session Push ups I did a "ladder scheme" from 1 rep to 26 reps, adding 2-3 reps each set Grippers CPW240 (135)*1 Coc 3(139), 3 attemts missed Coc 2,5 (126) * 2 Coc 2,5 (126) * 2 Coc 2,5 (126) * 2 Coc 2,5 (126) * 2 GHP 5 (114)* 1 (LH) GHP 5 (114)* 1 (LH) GHP 5 (114)* 1 (LH) GHP 5 (114)* 1 (LH) GHP 5 (114)* 1 (LH) 3 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted June 28, 2021 Author Share Posted June 28, 2021 Sunday's Session BW Squats 10 12 14 16 18 20 22 24 Extensors experiment orange band 8 sets of 30 reps Rolling handle +60,75kg 5 sec hold rh, 1 sec hold lh 5 sec hold rh, 1 sec hold lh 4 sec hold rh, 0 sec hold lh 5 sec hold rh, 0 sec hold lh Pull ups 10 8 8 8 6 6 6 4 4 Bicep curls + 16kg 8sets of 15 reps 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted July 3, 2021 Author Share Posted July 3, 2021 July 1st Push ups 4 sets of 16 reps Barbell row +56kg 6 sets of 15 reps Extensors experiment, orange band model 1 6 sets of 30 reps 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted July 3, 2021 Author Share Posted July 3, 2021 July 2nd Push ups 4 sets of 16 reps Extensors experiment, orange band 6 sets of 30 reps Grippers Coc# 2 ~108lb *1 Coc #1,5 ~ 100lb *1 Coc #1,5 ~ 100lb *1 Finnish ball 12kg* 5 sec hold 12kg* 5 sec hold Dube cube Stub 8,6kg* 5 sec hold 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted July 13, 2021 Author Share Posted July 13, 2021 Saturday's Workout Push ups 8 sets of 10 reps Extensors experiment, orange band 8 sets of 30 reps Rolling handle Worked up to a single with 68kg 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted July 13, 2021 Author Share Posted July 13, 2021 Sunday's Calisthenics Pull ups 10 *3 Muscle ups 1 set of 2 reps + 10 pull ups without letting the bar go Bar dips 4 sets of 15 reps Australian pull ups 5 sets of 20 reps 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted October 16, 2021 Author Share Posted October 16, 2021 Hello everyone, just a quick grippers update, this week I managed to close a COC 3 (139) and a BB Grand master (141) bpth PR's for me. That is a goal accomplished from my "Mission 2021" https://www.youtube.com/watch?v=3NAfA2i8O5g&list=UUXwwfsZiXpnUynDbomsvZBQ&index=2 3 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 9, 2022 Author Share Posted February 9, 2022 Hello everyone. Haven't been posting in a while, but training has been awesome. Todays workout: Warmup with push ups and extensors. Amrap ghp5 (114lb) both hands, 20 reps right, 16 reps left 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 10, 2022 Share Posted February 10, 2022 On 2/9/2022 at 2:40 AM, pancho_grip_lift said: Hello everyone. Haven't been posting in a while, but training has been awesome. Todays workout: Warmup with push ups and extensors. Amrap ghp5 (114lb) both hands, 20 reps right, 16 reps left That is insane. Very strong. 20 reps with a GHP 5. Well done. 2 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 10, 2022 Author Share Posted February 10, 2022 2 hours ago, mcalpine1986 said: That is insane. Very strong. 20 reps with a GHP 5. Well done. Thank you my friend...training under Sam's guidance has been one of my best choices. Actually I wanted to thank you about that becouse your opinion (and Kevin's opinion too) made me take him as a coach 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 10, 2022 Author Share Posted February 10, 2022 Yesterday's workout: Warmup with extensors bands and bulgarian split squats +12kg one handed. Grippers: #3 (139)*3 right hand #3(139)*4 right hand #2,5(126)*10 left hand #2,5(126)*4 left hand Rolling handle: 65kg*6 right hand 60kg*5 left hand Half 30kg hex blob: 34+6 lifts right hand 24+9 lifts left hand 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 10, 2022 Share Posted February 10, 2022 (edited) nice workout ! Edited February 10, 2022 by John Knowlton 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 10, 2022 Author Share Posted February 10, 2022 36 minutes ago, John Knowlton said: nice workout ! Thank you John! Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 11, 2022 Author Share Posted February 11, 2022 Today's Workout: Warmup was push ups and extensors bands Grippers Ghp6(130)* 12 right Ghp6(130)* 4 left #2,5 (126)*12 right #2,5(126)*9 left #2*40 right #2*38-39 left Half 30kg rows no reset Set 1 3 per hand Set 2 4 per hand Set 3 3 per hand 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 11, 2022 Share Posted February 11, 2022 18 hours ago, pancho_grip_lift said: Thank you my friend...training under Sam's guidance has been one of my best choices. Actually I wanted to thank you about that becouse your opinion (and Kevin's opinion too) made me take him as a coach Im glad i could help. I used to go to grip club ran by big sam. He actually lives around the corner from me lol. He really knows his stuff and he is possibly the worlds strongest gripster and one of the worlds best raw powerlifters. One Hell of a nice guy as well. His forearms and hand have to be seen to be believed. 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 12, 2022 Author Share Posted February 12, 2022 Friday: Grippers: #3 (139)*9 mini reps (PR) right hand #3(149) attempt right hand...not ready #2,5(126)* 9 left hand #2,5(119) mms reps*9, left hand 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 14, 2022 Author Share Posted February 14, 2022 Sunday's session Warmed up with barbell squat +125kg Grippers: #3(139)*1 #3(145)*1 #3(149) missed by a hair Dinnie lift: Top set: 280kg (160kg right and 120kg left) Holds: 225kg *18 sec 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 15, 2022 Author Share Posted February 15, 2022 Today's session Grippers: #2,5(119)*19 right #2,5(119)*15 left Rolling handle 55kg 3*10 right 50kg 3*10 left 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 16, 2022 Author Share Posted February 16, 2022 Yesterday's session: Warmup with push ups and extensors. Grippers: #3(139)* 9 right Ghp6 (130)*6 left #2,5(126)*13 right and 7 left Ghp5 (114)* 8 right and 6 left (MMS) Rolling handle 63kg 5*3 right 60kg *4,2,4 left Blob rows Hex blob half 30kg, 20 reps per hand Rolling handle banded row 3*12 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 16, 2022 Share Posted February 16, 2022 nice workout 1 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 16, 2022 Author Share Posted February 16, 2022 4 hours ago, John Knowlton said: nice workout Thank you John! Training is going well this week Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 18, 2022 Author Share Posted February 18, 2022 Yesterday's session Grippers: #2,5 (126) *16 right hand, 5 left hand Ghp5(114) *24 right hand, 17 left hand #2 *40 right hand, 38 left hand Dinnie lift single handed 120kg 3 sets of 5 per hand 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 19, 2022 Share Posted February 19, 2022 17 hours ago, pancho_grip_lift said: Yesterday's session Grippers: #2,5 (126) *16 right hand, 5 left hand Ghp5(114) *24 right hand, 17 left hand #2 *40 right hand, 38 left hand Dinnie lift single handed 120kg 3 sets of 5 per hand Great session. You train grippers very often now. Do you hands not get sore? 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted February 19, 2022 Author Share Posted February 19, 2022 40 minutes ago, mcalpine1986 said: Great session. You train grippers very often now. Do you hands not get sore? The first months yes, but we regulated volume and frecuency with Sam to see what was the best for me, and he found that high frecuency and moderated volume per session was a good strategy at the moment. I don't do too many sets, but I do amraps every week with my "working grippers" which are between ghp5 and coc 3 right now. Also we do deloads between the week depending on my performance and how I feel. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 19, 2022 Share Posted February 19, 2022 10 minutes ago, pancho_grip_lift said: The first months yes, but we regulated volume and frecuency with Sam to see what was the best for me, and he found that high frecuency and moderated volume per session was a good strategy at the moment. I don't do too many sets, but I do amraps every week with my "working grippers" which are between ghp5 and coc 3 right now. Also we do deloads between the week depending on my performance and how I feel. Thanks. Well its obviously working very well for you. Keep up the strong work you will be closing coc 3.5s in time. 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.