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  1. #841
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Friday 2/12/21

    Front Squats

    213.5 x 5
    Took it a bit easier today

    Standing Overhead Barbell Press

    138 x 5,5

    Cannonball Grip Pull Ups

    BW x 6,6
    On second set, changed by grips from grabbing it over the top to grabbing from the side (as you would a towel grip pull up). Huge difference as I only got 2 reps. That may be the hardest grip of all varieties I did

    Vertical Bar Pull Ups

    BW x 3,3
    Rogue sells these as Grandfather Clocks handles, I guess it resembles the swinging pendulum in those clocks. Tougher on the grip than towel pull ups

    Towel Grips Pull Ups

    BW x 6
    These arent super thick but still feel them working my grip

    Core Slider Leg Curls:

    +5 lbs ankle weights per leg x 12,12
    Really felt the added weight today

    Ab Wheel Rollouts

    BW x 15,15

    Did some gripper work.

    Overall not a bad all around workout
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  2. #842
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 2/14/21

    Squats

    275 x 4,4,3,3

    Rolling Thunder Deadlifts

    Left Arm:
    93 x 10,9,9
    Right Arm:
    93 × 8,7,7

    Little Big Horn

    Left Arm:
    81 × 5,5
    Right Arm:
    81 × 4,5
    Probably should have recorded my stats on this from last week but weight felt right

    3 Inch Pinch Grip Block

    Left Arm:
    37 × 8,8,8
    Right Arm:
    37 × 6,6,6

    4 Inch Pinch Grip Block

    Left Arm:
    30 x 6,8
    Right Arm:
    30 × 5,7
    Ditto what I wrote about Little Big Horn

    Finished off with neck work (thought I was using 83 lbs, turned out to be 93 lbs....)
    Last edited by KoolDJVader; 02-14-2021 at 03:15 PM. Reason: Update neck work
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  3. #843
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Wednesday 2/17/21

    Front Squats

    252 x 2,2,2

    Good Mornings

    195 x 6,5,5

    Standing Barbell Overhead Press

    138 x 6,5

    One Arm Dumbbell Row

    120 x 5,6 per arm

    Rolling Thunder Deadlift

    Left Arm:
    93 × 10,10,9
    103 x 5 (after pinch grip work)
    Right Arm:
    93 × 8,7,7

    3 Inch Pinch Grip Block

    Left Arm:
    39 × 5,5,5
    Right Arm:
    39 × 5,5,5

    Hub

    Left Arm:
    31.5 x 3,4
    Right Arm:
    31.5 × 4,4

    Also did neck and leverage bar stuff
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  4. #844
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Friday 2/19/21

    Front Squats

    215.5 x 7

    Standing Overhead Barbell Press

    138 x 7,6

    Cannonball Grip Pull Ups

    BW x 6 (2 with V bar type grip),6 (3 with V bar like grip)

    Grandfather Clock (vertical bar) Grip Pull Ups

    BW x 4,4

    Towel Grip Pull Ups

    BW x 6

    Core Slider Leg Curls

    + 5 lbs Ankle Weights per leg x 15,15

    Ab Wheel Rollouts

    BW x 20

    Also did gripper work and even a set of BW push ups just for kicks
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  5. #845
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 2/21/21

    Squats

    275 x 4,4,4
    277.5 x 1

    Rolling Thunder Deadlifts

    Left Arm:
    95.5 × 6,6,6
    Right Arm:
    95.5 × 5,5,5

    Little Big Horn

    Left Arm:
    81 × 6,6
    Right Arm:
    81 × 5,5

    3 Inch Pinch Grip Block

    Left Arm:
    40 × 5,5,5
    Right Arm:
    40 × 4,3,3

    4 Inch Pinch Grip Block

    Left Arm:
    30 x 7,8
    Right Arm:
    30 × 7,7

    Also did neck and gripper work
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  6. #846
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Wednesday 2/24/21

    Front Squats

    253.5 x 1,1,1,1,1

    Good Mornings

    195 x 6,6,5

    Standing Barbell Overhead Press

    140.5 x 5,5

    One Arm Dumbbell Row (no straps)

    122.5 x 5,5 per arm

    Rolling Thunder Deadlift

    Left Arm:
    95.5 × 5,7
    Right Arm:
    95.5 × 4,5

    Wrist Wrench (2 inches)

    Left Arm:
    53 × 5,5,1
    Right Arm:
    53 × 5,5,1
    New toy, really felt it on hands and wrist compared to Rolling Thunder. Weight was okay, single at the end was for technique sake

    3 Inch Pinch Grip Block

    Left Arm:
    40 × 6,5,5
    Right Arm:
    40 × 4,3,3
    35 x 8

    Hub

    Left Arm:
    35 x 1,1
    Right Arm:
    None

    Also neck work
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  7. #847
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Friday 2/26/21

    A deload workout, no squats

    One Arm Dumbell Rows with 2.5 inch Alpha Grips

    67.5 x 5,6 per arm

    Wrist Wrench (2 Inch Handles)

    Left Arm:
    53 × 5,5,5

    Right Arm:
    53 × 5,5,4
    These are no joke, really feel it on hands and wrist.

    Did dumbbell wrist curls, many grip experts (including arm wrestling champion Devon Larratt) say that these (or the barbell version) are superior to grippers in developing crushing strength. Finished with dumbbell reverse wrist curls to balance out flexor stuff a bit
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  8. #848
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 2/28/21

    Squats

    277.5 x 3,3,3

    Rolling Thunder Deadlifts

    Left Arm:
    96 × 7,6
    Right Arm:
    96 × 5,5

    Little Big Horn

    Left Arm:
    83.5 × 5,5
    Right Arm:
    83.5 × 5,5

    Wrist Wrench (2 inch handle)

    Left Arm:
    56 × 6,6
    Right Arm:
    56 × 6,6
    Did some reps with lighter weight to really concentrate on cocking my wrist (or goose necking). My goal here is mostly stronger wrists. Saw a video by Jedd Johnson and how you grab the handles is determined by your goal. So may lighten it for that purpose as I noticed that my wrists are slightly extended (which isnt wrong if goal in moving weight). The 3 lbs increase felt strong.

    3 Inch Pinch Grip Block

    Left Arm:
    40.25 × 6,6,6
    Right Arm:
    40.25 × 5,4,4

    4 Inch Pinch Grip Block

    Left Arm:
    30.25 x 7,10
    Right Arm:
    30.25 x 9,10
    Surprised how strong this felt.

    Also did neck and grip work
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  9. #849
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Wednesday 3/3/21

    Front Squats

    255 x 1,1,1
    Been meandering around with schemes for front squats since I started. Decided on the good old Hepburn singles routine with this weight. Also moving good mornings to light front squat day for time and energy saving purposes

    Standing Barbell Overhead Press

    140.5 x 6,5

    Bent Over Barbell Rows (no straps)

    173 x 10
    203 x 8
    223 x 6

    Barbell Overhand Grip Finger Curls

    103 x 15, 12
    Lot harder than I thought it would be

    Rolling Thunder Deadlift

    Left Arm:
    96 × 3
    83 x 10
    86 x 8
    Right Arm:
    96 × 0
    83 x 10
    86 x 7
    Think grip was shot from both rows and finger curls....probably stick to dumbbell finger curls at end of workout

    Wrist Wrench (2 inches)

    Left Arm:
    35 x 6,6,3
    Thumbs under for 3 rep set
    Right Arm:
    35 x 6,6
    Really tried to keep my wrist at a gooseneck position to maximize wrist strengthening

    3 Inch Pinch Grip Block

    Left Arm:
    40 × 7,6,6
    Right Arm:
    40 × 4,4
    35 x 10

    Core Slider Leg Curls

    BW x 20,20
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