Royz Posted April 17, 2014 Author Share Posted April 17, 2014 Training tuesday 15-4 DO Deadlift speedwork 10x 2x100kg Romanian deadlift 4x110kg/ 4x120kg/ 4x130kg/ 4x140kg PR Barbell lunges 6x50kg/ 6x60kg/ 6x70kg/ 6x75kg/ 6x80kg PR Dumbbell deadlift with fatgripz 1x53kg/ 1x63kg / 1x68kg PR!/ 1x68kg/ 1x68kg Very happy with this. Could perhaps have gone a little bit heavier with my left hand. Fingercurls front palms facing forward 6x80kg/ 5x90kg PR!/ 4x90kg/ 4x90kg/ 4x90kg I hope this will have a bit of carryover for when I can do grippers again... Elbow is starting to feel better by the way. Seated calf press one legged 8x80kg/ 8x90kg PR/ 8x90kg/ 6x90kg Keypinch hold 3mm plate Right 17-15-11-14 seconds x15kg Left 23-19-20-19 seconds x15kg This is going nowhere... Mounted Wristroller 45mm, clear coated steel 100cm x40kg/ 100cm x60kg ...rope almost broke had to stop. 60kg felt relatively easy. PR's all around! You can also try the fingercurls standing, I read Andrew Durniat does them that way. You can take a lot more weight that way, so you can work purely the fingerrolling and not the wrists, since you want to emphasize on a crushing movement and not so much on the wrists as I understand your purpose with this one. It's also less awkward getting the weight in position when starting and when failing on the last rep. Thanks, Geralt. I am already doing them that way. There's no way I could do them with 90kg otherwise! 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 22, 2014 Author Share Posted April 22, 2014 So I wanted too see where I was with my elbow pain yesterday. I thought it was feeling better lately. I took out my coc trainer and did a few reps with it. Man really bad idea!! My elbow pain immediately aggravated and I iced my elbow right after that 'attempt'. If the flimsy trainer already does this I guess it will be many months before I can do grippers seriously again... For now I will just have to work hard at the stuff I CAN do without pain and hope I will have a little bit of crushing strenght left for when I can do grippers again. Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 22, 2014 Share Posted April 22, 2014 So I wanted too see where I was with my elbow pain yesterday. I thought it was feeling better lately. I took out my coc trainer and did a few reps with it. Man really bad idea!! My elbow pain immediately aggravated and I iced my elbow right after that 'attempt'. If the flimsy trainer already does this I guess it will be many months before I can do grippers seriously again... For now I will just have to work hard at the stuff I CAN do without pain and hope I will have a little bit of crushing strenght left for when I can do grippers again. Ow man sorry to hear that. What an irritating injury!!! You sure have a tough bugger of an inflammation going on there.... Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 22, 2014 Share Posted April 22, 2014 Sorry Roy well I guess all you can do is continue letting it heal, brother. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 22, 2014 Author Share Posted April 22, 2014 Sorry Roy well I guess all you can do is continue letting it heal, brother. Yes that is the plan unfortunately. On the bright side... You are going to be smashing the #3 way ahead of me! Quote Link to comment Share on other sites More sharing options...
Royz Posted April 22, 2014 Author Share Posted April 22, 2014 Just came back from the gym and one of the things I did was a number of max sets with my rolling thunder. I could do this without any serious pain at all. It's so weird. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted April 22, 2014 Share Posted April 22, 2014 Sorry Roy well I guess all you can do is continue letting it heal, brother. Yes that is the plan unfortunately. On the bright side... You are going to be smashing the #3 way ahead of me! Haha Idk man the 3 is so far beating me and besides, who cares. It's all about training intelligently, listening to our bodies and working with them, nor against them to achieve our common goals. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 23, 2014 Author Share Posted April 23, 2014 I'm a bit behind with the logging. This is my training from last friday. 18-4 Bench press semi close grip 4x115kg/ 3x120kg/ 1x125kg/ 1x125kg/ 1x127,5kg Used a spotter this time. Especially happy with the 3x120kg! Overhead clean + strict press 2x70kg/ 2x75kg/ 1x80kg/ 1x82,5kg post 30 PR!/ 2x75kg Had to clean because the rack was occupied. :-( Still not too bad since I'd already did dsome heavy benching. Dips 10xBW+25kg/ 8x BW+35kg/ 8x BW+35kg/ 8x BW+35kg/ 8x BW+35kg Dumbbell row One hand and knee on flat bench 10x53kg/ 10x58kg/ 10x58kg/ 10x58kg/ 10x58kg/ 10x58kg Dumbbell farmers walk with fatgripz 17meter x48kg 4 times Very awkward walking because I need to use 10kg plates on the dumbbell handles which are too big and bounce against my legs... Ran out of time... gym closing Saturday Ab wheel roll outs from knees with 10kg back pack. 6x5reps Some strict plate curls with two fat 5kg plates in one hand. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 23, 2014 Author Share Posted April 23, 2014 Training tuesday 22-04 Both knees hurt a little from working in the garden this weekend. But I did a lot of stretching monday and tuesday and they didn't bother me much. DO Deadlift - weights on 10cm blocks 2x140kg/ 2x160kg/ 2x170kg/ 1x180kg/ 1x190kg/ 1x195kg/ 1x200kg! Obviously it's a little bit easier when the weight is on blocks, but I'm still happy with the 200kg. Now I at least got a feel for it. The fact that my grip didn't give out in a DO grip without straps is also very positive! Good mornings 10x40kg/ 8x60kg/ 10x50kg/ 10x50kg/ 10x50kg I thought I try these instead of romanian deadlifts, but I don't think I like them. Very awkward! Steps up on 35cm block 10x60kg/ 10x70kg/ 10x80kg/ 10x80kg/ 10x80kg Rolling thunder 1x70kg/ 1x75kg/ 1x80kg(only left hand)/ 1x75kg/ 1x75kg/ 1x75kg/ 1x75kg/ 1x75kg/ 1x75kg Hadn't done this in 4 months. Couldn't get to my PR (85kg). Standing finger curls behind back 6x80kg/ 5x90kg/ 5x95kg/ 5x100kg Finger curls seem to be getting easier. + Hack squat machine 10x70kg/ 10x80kg/ 10x90kg/ 10x100kg Thought I try it. I like it, but the last set was perhaps a bit too heavy. The weight went up very easily but I felt a small sting in my knee. Keypinch on vulcan with thumb screws Couple of sets in the 8 rep range Mounted wristroller - 45mm clear coated steel 100cmx40kg/ 100cmx55kg Gym closing! Would have wanted to do a set with 65kg. Next time 2 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 27, 2014 Author Share Posted April 27, 2014 Training friday 25-04 Incline press (as bench press variation) Speedwork 7x 4x60kg Standing Arnold press (as overhead variation) Speedwork 7x 3x20kg Partial floorpress (weight approx. 15cm from chest) 5x90kg/ 5x100kg/ 5x100kg/ 5x100kg/ 5x100kg Only doing the last part of the movement really puts the emphasis on the triceps. Barbell row 5x110kg/ 5x120kg/ 5x120kg/ 5x125kg PR Rolling thunder timed holds Right hand 14-11-8-13-12 sec. x60kg Left hand 16-14-10-15-14 sec. x60kg Left hand consistently a bit better at this. Standing finger curls behind back 17x70kg/ 17x70kg/ 15x70kg Double kettlebell crush curl 10x16kg/ 3x20kg PR/ 2x20kg/ 10x16kg A few weeks ago 20kg seemed a near impossibility. Strict Plate curl 3x 4x10kg (full size plate) Wrist already pretty wasted from the crush curls I think. Mounted Wristroller 100cm x25kg/ 100cm x40kg/ 100cmx55kg/ 95cm x65kg By now my hands were fried but I just HAD to get that 65kg. One of the toughest sets I've ever done... and I came 5cm short... damn. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 29, 2014 Author Share Posted April 29, 2014 Training monday 28-04 DO deadlift from 10cm blocks Speedwork 10x 3x100kg Acceleration is good, but starting speed needs work. Goodmornings 8x60kg/ 5x70kg/ 5x70kg/ 5x70kg/ 5x75kg Still very awkward, but I thought I should give them another shot. Barbell step ups on 35cm? block 6x70kg/ 6x80kg/ 6x90kg/ 6x100kg I like 'em! Rolling thunder 1x70kg/ 1x75kg/ 1x80kg(only left hand)/ 1x75kg/ 1x75 Pfff.. hands still tired from last time I think. Will probably skip grip next time. Give the hands a little rest. Standing finger curls behind back 6x90kg/ 5x95kg/ 5x95kg/ 5x95kg Seated calf press one legged 10x75kg/ 10x8kg/ 6x90kg/ 6x90kg/ 30x60kg Vulcan keypinch with thumb screws 6x 8 reps at some setting with orange spring Plate curls strict 4x10kg (small fat plate)/ 3x15kg (small fat plate)/ 4x15kg (small fat plate)/ 4x15kg (small fat plate) Had to cheat a little with my left hand to get the reps I wanted. Mounted wristroller 45mm, steel 5x 100cmx25kg (without pause!) Huge pump in the forearms! Nice. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 4, 2014 Author Share Posted May 4, 2014 Training thursday 1-5-2014 Incline press 2x90kg/ 2x95kg/ 2x100kg/ 2x105kg/ 2x110kg (little help from spotter on second rep) Standing arnold dumbbell press 2x24kg/ 2x28kg/ 2x32kg/ 2x34kg/ 1x36kg Partial Floor press (start approx. 15cm from chest) 10x90kg/ 9x95kg/ 7x100kg/ 9x100kg Barbell row 10x110kg/ 10x110kg/ 10x110kg/ 10x110kg/ 8x115kg Still going strong with the rows even though my right knee and elbow hurt a little bit doing this. Horizontal leg press (stack) 10x189kg/ 10x 205kg/ 10x221kg/ 10x237kg/ 10x245kg (whole stack) This was supposed to be upper body day, but I felt like doing these. Strangely enough both my knees didn't hurt with this one. Ab wheel roll outs from knees 3x 20x NO GRIP TODAY Hands needed a bit of rest I think. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 6, 2014 Author Share Posted May 6, 2014 Training Monday 6-5-2014 Deficit DO deadlift (feet on 5cm block) 1x160kg/ 1x170kg/ 1x180kg/ 1x85kg/ 1x190kg!! I think I'm finding my groove with deadlifting. The movement starts to seem more natural to me. Next time I do 'normal' deadlifts 200kg is going down! Goodmornings 10x50kg/ 10x60kg/ 10x65kg/ 10x70kg/ 10x70kg Getting more used to these now. I think these could make your lower back really strong. Make sure to push your hips and butt back really far. Barbell step ups on 35cm block 15x70kg/ 15x70kg/ 10x80kg/ 10x80kg Dumbbell lift fatgripz extreme 20x40kg (one set each hand) Forgottten to bring my own dumbbell bar so 40kg was the heaviest I could do. Deciced to do one really long set. Vertical bar 5cm thick 18x60kg (one set each hand) Another long set. By now my back was more fried than my grip I think. Keypinch on Vulcan with thumbscrews couple of sets in 15-20 rep range Seated calf press two legs 30x100kg/ 30x135kg/ 30x135kg (whole stack unfortunately) Plate curl with back against wall 5x10kg (small plate)/ 4x10kg (full size olympic plate)/ 2x15kg (small size olympic plate)/ 1x15kg(medium size olympic plate) Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 6, 2014 Share Posted May 6, 2014 Hey roy, how's the elbow been? I see you've been avoiding grippers but everything looks really strong. I read that powerlifters like to do good mornings by resting the bar on safety pins at bentover height, and then just doing the positive part of the lift from there. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 10, 2014 Author Share Posted May 10, 2014 Hey roy, how's the elbow been? I see you've been avoiding grippers but everything looks really strong. I read that powerlifters like to do good mornings by resting the bar on safety pins at bentover height, and then just doing the positive part of the lift from there. Hi Anthony, The elbow still sucks. i'm going to see (another) therapist this monday. I think it has gotten a bit better though. And lucky enough the thickbar doesn't bother me as long as I do it with straight arms. So I don't feel I'm ditching the gripwork all together. About the goodmornings. Unfortunately we don't have those safety pins at my gym. Still think it's a good, be it some what awkward, lower back exercise. How's your deadlifting doing? Haven't seen you do many deadlifting lately. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 10, 2014 Author Share Posted May 10, 2014 Training friday 9-5-2014 Doing incline bench press last week was a baaaad idea. Left shoulder has been bugging me ever since. An old injury I've had before. Last time was about two years ago. This monday I'm going to see a therapist about my elbow so hopefully he can take a look at my shulder as well. Decline bench press Speedwork 7x 4x60kg Standing dumbbell press neutral grip (palms facing each other) Speedwork 3x 3x20kg/ 4x 3x22kg Hoist machine press neutral grip 4x107kg/ 4x120kg/ 4x127kg/ 4x134kg/ 2x141kg PR! (whole stack) T-bar row triangle grip 6x90kg/ 6x100kg/ 6x110kg/ 5x120kg PR!/ 10x100kg Standing finger curls front palms facing forward 20x70kg/ 10x80kg/ 10x80kg/ 10x80kg Finger curls are still progressing fast. Hopefully it will have carry over to other stuff. Chris Rice said when he was in the grip well that he thought it was the single best exercise for general hand strenght.. so it must be good for something. Some levering holds front and back front levering hurts my elbow so only did one set of those Mounted wristroller clear coated steel 45mm The rack was occupied so I had to improvise. Could do less height this way, only 60?cm. Because of this I could do more weight, which is always good. 60cm x50kg/ 60cm x60kg/ 60cm x70kg/ 60cm x80kg Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 10, 2014 Share Posted May 10, 2014 That sucks, those nagging injuries. Levelwork puts a lot of stress on the elbows indeed that way. Nice your gym has a wristroller? Not many gyms have one. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 10, 2014 Share Posted May 10, 2014 Hey roy, how's the elbow been? I see you've been avoiding grippers but everything looks really strong. I read that powerlifters like to do good mornings by resting the bar on safety pins at bentover height, and then just doing the positive part of the lift from there. Hi Anthony, The elbow still sucks. i'm going to see (another) therapist this monday. I think it has gotten a bit better though. And lucky enough the thickbar doesn't bother me as long as I do it with straight arms. So I don't feel I'm ditching the gripwork all together. About the goodmornings. Unfortunately we don't have those safety pins at my gym. Still think it's a good, be it some what awkward, lower back exercise. How's your deadlifting doing? Haven't seen you do many deadlifting lately. Good luck with the therapist Roy! Hopefully this one has just the recipe to get you back on your feet (or hands) 100%. My deadlift still sucks, lol. I spent weeks doing romanian deadlifts and when I came back to doing deads, my numbers stayed the same. The only positive thing is I was on a calorie deficit at the time. I'll be deadlifting again on Tuesday, so we'll see how that goes. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 11, 2014 Author Share Posted May 11, 2014 That sucks, those nagging injuries. Levelwork puts a lot of stress on the elbows indeed that way. Nice your gym has a wristroller? Not many gyms have one. :-) Wouldn't that be nice! No my gym doesn't have a wristroller. I doubt if there are gyms in Holland that do. I bring my own pipe and put that over a barbell which I put on a rack. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 11, 2014 Author Share Posted May 11, 2014 Hey roy, how's the elbow been? I see you've been avoiding grippers but everything looks really strong. I read that powerlifters like to do good mornings by resting the bar on safety pins at bentover height, and then just doing the positive part of the lift from there. Hi Anthony, The elbow still sucks. i'm going to see (another) therapist this monday. I think it has gotten a bit better though. And lucky enough the thickbar doesn't bother me as long as I do it with straight arms. So I don't feel I'm ditching the gripwork all together. About the goodmornings. Unfortunately we don't have those safety pins at my gym. Still think it's a good, be it some what awkward, lower back exercise. How's your deadlifting doing? Haven't seen you do many deadlifting lately. Good luck with the therapist Roy! Hopefully this one has just the recipe to get you back on your feet (or hands) 100%. My deadlift still sucks, lol. I spent weeks doing romanian deadlifts and when I came back to doing deads, my numbers stayed the same. The only positive thing is I was on a calorie deficit at the time. I'll be deadlifting again on Tuesday, so we'll see how that goes. I don't think you should do romanian dead lifst instead of regular dead lifts. I would recommend doing them as an assecory movement next to dead lifting. You could also try doing deficit dead lifst for a couple of times to make your strenght of the floor better. If your able to do those with proper form. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 14, 2014 Author Share Posted May 14, 2014 Training tuesday 13-5 Wasn't very rested. My boy was a ill last night and I didn't get a lot of sleep. Deficit deadlift (feet on 5cm block) Speed work 3x100kg/ 2x110kg/ 2x110kg/ 2x110kg/ 2x110kg/ 2x110kg/ 2x110kg/ 2x120kg/ 2x120kg/ 2x130kg Step ups 6x80kg/ 6x90kg/ 6x100kg/ 6x110kgPR Last set was heavy. Minor irritation in left knee after this. Goodmornin's 8x60kg/ 5x70kg/ 5x80kgPR/ 5x85kgPR Next week I will be switching back to romanian deadlifts to keep it fresh. Dumbbell deadlift Fatgripz extreme 2x43kg/ 1x48kg/ 1x53kg/ 1x53kg/ 1x53kg/ 1x53kg Tried 56kg and got it off the floor a couple of inches but not much. My hat off to you Geralt for pulling 62kg this way! That's really heavy. You have a very good natural ability for this stuff since you rarely train thickbar. I think 62kg with the extremes is comparable to at least 90-95kg on a rolling thunder! Vertical bar to lock out (5cm thick clear coated wood, 40cm high) 1x75kg/ 1x85kg/ 1x90kg (right only)/ 1x85kg I pulled 110kg on this in the past, but that was before I clear coated the wood. It's really slippery now and chalk actually makes it worse. Plate curl 4x10kg (full size olympic plate)/ 3x15kg (standard plate) + some static holds with 10kg (full size olympic plate) at midpoint Not a good day for plate curls Seated calf press one legged 8x80kg/ 6x90kg/ 6x95kgPR/ hold x105kg/ hold x105kg Keypinch on vulcan with thumbscrews Sets of 8reps on a setting which I can't completely close, leaving a 1-2cm gap. Ab wheel rollouts 'till forehead touches floor 4x10reps Ussually I don't roll out quite this far. This is much tougher. Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 14, 2014 Share Posted May 14, 2014 (edited) Training tuesday 13-5 Wasn't very rested. My boy was a ill last night and I didn't get a lot of sleep. Dumbbell deadlift Fatgripz extreme 2x43kg/ 1x48kg/ 1x53kg/ 1x53kg/ 1x53kg/ 1x53kg Tried 56kg and got it off the floor a couple of inches but not much. My hat off to you Geralt for pulling 62kg this way! That's really heavy. You have a very good natural ability for this stuff since you rarely train thickbar. I think 62kg with the extremes is comparable to at least 90-95kg on a rolling thunder! Yup, bad nights are not good for the energy mid day. Hope he's feeling better. Thnx for the compliment. It may be handsize also? Everybody has its stronger and weaker areas, maybe thickbar is my stronger side, I can only say that when I have put in some structured training with it. As for now Fatgripz Extreme are a great ass. exercise . Next time when you hit thickbar I'd go right to the attempts, you have been warming up with DL's before you did FG's so your hands should be firing already. Maybe saves some pounds! Edited May 14, 2014 by Geralt Quote Link to comment Share on other sites More sharing options...
Royz Posted May 17, 2014 Author Share Posted May 17, 2014 Training friday 16-5 Decline press 3x100kg/ 3x110kg/ 3x120kg/ 2x130kg/ 1x35kg/ 14x100kg Pleased with this. Shoulder did hurt a bit. Dumbbell press neutral grip 2x30kg/ 1x32kg/ 1x34kg/ 1x36kg/ 15x26kg Once upon a time i could do 15-20 reps with 36kg... loooong way to go. T-bar row triangle grip 10x75kg/ 10x90kg/ 10x100kg/ 10x105kg/ 10x110kgPR/ 6x115kg Various rotator cuff exercises Standing finger curls front palms facing forward 6x90kg/ 5x100kgPR/ 4x105kgPR/ 4x105kg/ 10x90kgPR Barbell wrist curls 10x38kg/ 8x48kg/ 6x53kg/ 6x53kg Levering Some holds back and front Mounted wristroller 45mm clear coated steel 100cm x35kg/ 100cm x55kg/ 100cm x70kgPR! Pfff tough last set, but getting close to the first goal I set for myself with this, 75kg. Went to see a therapist last monday. He did some dry needling near my elbow and some manipulations with my left shoulder. Too soon to tell if he is any good. But my first impression wasn't very positive. He seemed a bit rushed and nog very thorough. But that could've been due to the fact that I was the last patient of the day. We'll see. Next appointment this monday... Quote Link to comment Share on other sites More sharing options...
Royz Posted May 20, 2014 Author Share Posted May 20, 2014 Did a couple of sets with grippers this weekend to test my elbow. I'ts getting a bit better. After warming up I managed to do 20 TNS closes with my #1. It did hurt, but it didn't feel like I was aggravating anything, so there's some progress, since I couldn't even close my trainer without soaring pain a couple of weeks ago... Also did a bunch of reverse closes with my Vulcan. They seemed to hurt less than normal closes. Went so see the therapist again yesterday. He was much more thorough this time. He performed dry needling on my forearm, but also on the back of my shoulder and upper back, because those areas could be related to tennis elbow complaints. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 20, 2014 Share Posted May 20, 2014 That's great news roy! Soon you'll be back to 100! Then it'll be a matter of staying there Quote Link to comment Share on other sites More sharing options...
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