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Jörg Keilbach -training Log


Jörg Keilbach

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Are You going to enter the fatbar meeting in November this year?

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If I had not broke my foot last week I would have thought about it. In fact I am not strong enough right now. My goal is the nationals next spring.

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Wish You a speedy recovery!

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Thanks Burkhard. Are you going to enter?

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Th. 07.08.2014

forgot to list the last two sets of gripper work

8/9 x 3

8/8 x 5

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Fr. 08.08.2014

Sidewinder

30 at 3 rotations

2 x 20 at 4 rotations

The Wrist Enforcer - pronating / supinating

3 x 7 x 3,75 KG

The Wrist Enforcer - front levering

3 x 5 x 3,75 KG

The Wrist Enforcer - back levering

3 x 12 x 3,75 KG

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Thanks Burkhard. Are you going to enter?

Not sure right now - depends on my axle which is the interesting event for me.

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Sa. 09.08.2014

Shot Rotations clockwise / counter - clockwise

5 x 15/15 x ( 2 x 2 KG )

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Mo. 11.08.2014

RB Adjustable Handgripper ( for BTR-Training )

5/6 x 5

6/7 x 5

7/8 x 5

8/9 x 5

9/10 x 1 :)

8/9 x 3

TTK seated John Brookfield style

10 x 5 KG

10 x 10 KG

5 x 7 x 13,75 KG

R:Grip

5 x 20 sec. extension holds

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Th. 12.08.2014

Did SideWinder, and levering.

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Th. 14.08.2014

COC - Trainer - 20 mm

2 x 5

COC - # 1 - 20 mm

5 x

GHP - # 4 - 20 mm

l 3 / r 6

l 2 / r 4 x 5

TTK seated John Brookfield style

10 x 5 KG

10 x 10 KG

6 x 8 x 13,75 KG

R:Grip

5 x 30 sec. extension holds

First time ever i did another set than CCS. I like it! ist great for variety. Will include different sets in the future.

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Sa. 16.04.2014

The Wrist Enforcer front levering-back lefering-pronating / supinating

4 x 10 - 15 - 5 x 3,75 KG

Shot Rotations clockwise

3 x 40 x 2/2 KG

Shot Rotations Counter clockwise

3 x 40 x 2/2 KG

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Sa. 16.08.2014

The Wrist Enforcer - front levering / back levering / pronating-Supinating - left/right, back to back, no rest

4 x 15 / 10 / 5 x 3,75 KG

Shot Rotations clockwise

3 x 40 x 2/2 KG

Shot Rotations Counter clockwise

3 x 40 x 2/2 KG

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Mo. 18.08.2014

After a warm up i did some CCS closes with the #2 and than a lot of 20 mm block set with different, lighter grippers ( Trainer, #1, #1,5, GHP # 4 ). I als did some deep seting practice with the Baraban Adjustable. I have to practis this a lot. Right now i am not strong enough to set the havier grippers right.

TTK

5 x 10 x 13,75 KG

Hand Yoga

3 x 30

3 x 30 sec. hold - 10 sec. rest

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Tu. 19.08.2014

The Wrist Enforcer front levering / back levering / pronating-supinating - left/right, back to back, no rest

3 x 10 / 15 / 5 x 3,75 KG

Reverse Wrist Curls

5 x 10 x 5 KG

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I will rest the rest of the week. My Hands feel tired. Did some grippers yesterday, but was off. I will spread my workouts more out with more rest days.

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We. 27.08.2014

RB-Adjustable Handgripper

1/1 x 10

2/2 x 10

3/3 x 10

4/4 x 5

5/5 x 5

6/6 x 5

7/7 x 3

8/8 x 3

9/9 x 3 x 3

8/9 x 4

8/8 x 6

TTK seated

10 x 5 KG

10 x 10 KG

8 x 15 KG x 5

The Wrist Enforcer - pronating/supinating seated

10 x 3,75 x 3

The Wrist Enforcer - front levering seated

4 x 3,75 KG

3 x 3,75 KG

2 x 3,75 KG

The Wrist Enforcer - back levering seated

20 x 3,75 KG x 3

Reverse Wrist Curls ( with shot )

8 x 2 KG x3

Expand Your Hand

white x 10

green x 10

yellow x 10

blue x 10 x 2

yellow x 30

green x 50

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Mo. 01.09.2014

RB Adjustable Handgripper

1/1 x 10

2/2 x 10

3/3 x 10

4/4 x 5

5/5 x 5

6/6 x 5

7/7 x 3

8/8 x 3

9/9 x 4 x 3 :)

8/9 x 5 :)

8/8 x 7 :)

TTK seated John Brookfield style

10 x 5 KG

10 x 10 KG

10 x 15 KG x 5 :)

The Wrist Enforcer - pronating / supinating seated

13 x 3,75 KG x 2 :)

The Wrist Enforcer - front levering seated

5 x 3,75 KG :)

4 x 3,75 KG :)

3 x 3,75 KG :)

The Wrist Enforcer - back levering seated

22 x 3,75 KG x 2 :)

Expand Your Hands

10 x white

10 x green

10 x yellow

10 x blue x 3

50 x green

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04.09.2014

RB Adjustable

9/9 x 5 :)

9/9 x 4

8/9 x 5

8/8 x 8 :)

TTK seated

10 x 6,25

10 x 11,25

5 x 16,25 x 5

The Wrist Enforcer seated

- pronating/supinating

14 x 3,75 x 2 :)

- front levering

6 x 3,75 :)

5 x 3,75 :)

- back levering

24 x 3,75 x 2 :)

Epand your Hand

10 x blue x 3

60 x green

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08.09.2014

Did a lot of practis where to set the grippers in my hand and a lot of reps with different grippers. I think i found the wright spot.

TTK seated

10 x 6,25 KG

10 x 11,25 KG

6 x 16,25 KG x 5 :)

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Th. 11.09.2014

I had planed to do another gripper workout. But as i warmed up, i felt that i had still recoverd from my monday session. I think it is time to spread the gripper Training sessions out more. At the moment they are only two or three days apart.

Hammer Front Levering ( middle finger on the first mark )

5 x 5

Hammer Back Levering ( pointer finger on the first mark )

5 x 10

Expand your Hand

lots of sets with different tension

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Mo. 15.09.2014

Waremed up / worked up from the COC Guide to #2. The # 2 felt heavy. It seems i lost some end range power from working with the normal RB Adjustable Handgripper. The handles are about 1 mm thicker each than a COC handle. Decided to work with the RB Adjustable Handgripper for beyond the range Training again.

I manipulated it so that when the handles are closed the distance is about 2,5 mm less than a closed COC. Did the following:

9/9 x 1 x 5 sets

10/10 x 1 hold / negativ x 5 sets

TTK seated

7 x 16,25 KG x 5 sets :)

Adjustable Blob ( Stronger Grip )

7,2 KG x alap x 5 sets - it is to light i will add a shot

This was a great workout. I will continue with the RB Adj. for BTR Training for singles, reps and holds/negatives. I also will keep seated TTK ( still progressing every session )and the Adjustable Blob work in.

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Th. 16.09.2014

Sidewinder

5 x 20 at 3 rotations

The Wrist Enforcer levering left/right

3 x 8 x3,75 KG

Medium Sledgehammer front levering ( middle finger on the first mark )

3 x 5

Medium Sledgehammer back levering ( pointer finger on the first mark )

3 x 12

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Th. 18.09.2014

RB- Adj. (BTR)

9/9 x 1 for 5 scecond hold x 4 - dominated it, next time 9/10

10/10 x 1 5 second forced close/hold x 4 - dominated it, next time heavier

TTK seated

4 x 16,25 KG x 8

Adj. Blob holds

4 x 9,2 KG alap

Expand Your Hands

lots of sets

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I will not train this week. Had shoulder impingement surgery last friday, where they also found and repaired a partial tear in my rotator cuff. The Doc told me to not lift heavy weights for the next 3 month to let the tear heal. But I can do my grippers. Tomorrow after almost 8 weeks I get my foots plaster cast removed. At least I could start to ride my stationary bike again.

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