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Jörg Keilbach's New Log


Jörg Keilbach

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I just ordered a new barbell ( Rogue Ohio Power Bar ). As soon as it arrives i will use it for benching. The Rogue Heavy Duty Multi Grip Bar stresses mostly the trizeps, wich are my weak link. This is the main reason why i have trouble to progress with the bench press. I will use the multi grip bar as an accessory at a later stage in my training.

This are the bars i use:

http://www.roguefitness.com/cb-1-rogue-camber-bar

http://www.roguefitness.com/hd-multi-grip-bar

http://www.roguefitness.com/rogue-ohio-power-bar

http://www.amazon.de/Gorilla-Sports-Trap-Bar-50mm/dp/B00I3J9TXY/ref=sr_1_1?ie=UTF8&qid=1433785416&sr=8-1&keywords=trap+bar

http://www.ironmind-store.com/Apollons-Axle153/productinfo/1271/

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We. 10.06.2015

Camber Bar Squat

40 x 5

40 x 5

40 x 5

60 x 5

80 x 5

100 x 5

120 x 5

120 x 5

120 x 5

Multi Grip Bar Bench Press

5 x 41

5 x 51

5 x 61

5 x 71

5 x 71

5 x 71

Trap Bar Deadlift ( high position )

65 x 5

85 x 5

105 x 5

125 x 5

145 x 5

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I just ordered a new barbell ( Rogue Ohio Power Bar ). As soon as it arrives i will use it for benching. The Rogue Heavy Duty Multi Grip Bar stresses mostly the trizeps, wich are my weak link. This is the main reason why i have trouble to progress with the bench press. I will use the multi grip bar as an accessory at a later stage in my training.

This are the bars i use:

http://www.roguefitness.com/cb-1-rogue-camber-bar

http://www.roguefitness.com/hd-multi-grip-bar

http://www.roguefitness.com/rogue-ohio-power-bar

http://www.amazon.de/Gorilla-Sports-Trap-Bar-50mm/dp/B00I3J9TXY/ref=sr_1_1?ie=UTF8&qid=1433785416&sr=8-1&keywords=trap+bar

http://www.ironmind-store.com/Apollons-Axle153/productinfo/1271

You have some pretty cool barbells! Did You order them directly from rouge fitness?

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Yes Burkhard, i ordered directly fome ROGUE. It is very high quality. You don't get the same high quality for such a low price in germany. I also have a squat stand with safety spotter arms and a bench with a special fat pad. The fat pad makes such a difference!

http://www.roguefitness.com/rogue-s-1-squat-stand-2-0

http://www.roguefitness.com/set-of-safety-spotter-arms

http://www.roguefitness.com/monster-utility-bench

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Yes Burkhard, i ordered directly fome ROGUE. It is very high quality. You don't get the same high quality for such a low price in germany. I also have a squat stand with safety spotter arms and a bench with a special fat pad. The fat pad makes such a difference!

http://www.roguefitness.com/rogue-s-1-squat-stand-2-0

http://www.roguefitness.com/set-of-safety-spotter-arms

http://www.roguefitness.com/monster-utility-bench

Wow - You really have some cool stuff there! The customs charge must have been enormous!! :whacked

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If i only have more space I would order a Monster Power Rack with some accessories. You are right about the custom charge. But for me it's all worth it.

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If i only have more space I would order a Monster Power Rack with some accessories. You are right about the custom charge. But for me it's all worth it.

Yes, sometimes space is running out - same for me here... Have fun with Your equipment!! :rock

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My dungeon. It is a former coal cellars.

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You could've taken those pictures in my house. My son is afraid to go in my basement, I get lots of spiders that are too useful to get rid of!

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You meen the Kettlebells Mace and Clubbells? Currently not.

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Looks to me as if Bob Peoples inspired You concerning the gym design!!!! :mosher :mosher :mosher Very very cool!

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Great gym Jörg!

Thank you Tom!

Looks to me as if Bob Peoples inspired You concerning the gym design!!!! :mosher :mosher :mosher Very very cool!

Thank you!

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Fr. 12.06.2015

Camber Bar Bench Press

5 x 45

5 x 45

5 x 45

5 x 65

5 x 85

5 x 105

5 x 125

5 x 125

5 x 125

Multi Grip Bar Bench Press

5 x 42

5 x 52

5 x 62

5 x 72

5 x 72

5 x 72

Trap Bar Dead Lift ( high Position )

5 x 70

5 x 90

5 x 110

5 x 130

5 x 150

COC - 1,5 ( 83 # )

10 sets of 5 reps on the minute

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Mo. 15.06.2015

Camber Bar Squat

5 x 50

5 x 50

5 x 50

5 x 70

5 x 90

5 x 110

5 x 130

5 x 130

5 x 130

Multi Grip Bar Bench Press

5 x 43

5 x 53

5 x 63

5 x 73

5 x 73

5 x 73

Trap Bar Dead Lift ( high position )

5 x 75

5 x 95

5 x 115

5 x 135

5 x 155

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That was my opener with 210 KG.

Amazing.

Thank you Royz. 6 weeks later, at my final competition, i hit my all time best shirted bench ( 220 KG ).

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No training today. I think it is time to switch to only two workouts per week ( Mo. + Th. ). As the weights are getting heavier, i need more rest. I hope i can progress by 5 kg each workout with the squat and deadlift a few more weeks before i have to reduce this to only 2,5 kg. Hopefully my new barbell arrives tomorrow. I think i will be able to progress much faster with this bar than with the Multi Grip Bar. Next week i am also planing to start some real grip training again.

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Th. 18.06.2015

Camber Bar Squat

5 x 40

5 x 60

5 x 80

3 x 100

1 x 120

5 x 135

5 x 135

5 x 135

Bench Press ( with my new barbell )

5 x 40

5 x 50

5 x 60

5 x 70

5 x 70

5 x 70

* I had no pain while useing this bar in my shoulder joints. :) I played around with grip width. I decided to stay with the midle finger on the rings grip width.

Trap Bar Deadlift ( high position )

5 x 65

5 x 105

5 x 125

5 x 145

5 x 165

* I missloaded the bar by 5 kg's more than planed :huh: . But it was no problem.

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Mo. 22.06.2015

Camber Bar Squat

5 x 40

5 x 60

5 x 80

3 x 100

1 x 120

5 x 140

5 x 140

5 x 140

Bench Press

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

5 x 72,5

5 x 72,5

Trap Bar Deadlift ( high position )

5 x 70

5 x 90

5 x 110

3 x 130

1 x 150

5 x 170

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