Grind Posted June 26, 2015 Share Posted June 26, 2015 What have you done the past 3 years to increase your thick bar? Quote Link to comment Share on other sites More sharing options...
Royz Posted June 27, 2015 Author Share Posted June 27, 2015 What have you done the past 3 years to increase your thick bar? I think I've tried almost everything. High reps, low reps, high volume, low volume, rotating movements or just focusing on one movement. However looking back to my logs I think I made the best progress doing thickbar twice a week and alternating between high volume with medium intensity with low volume high intensity. But I wasn't doing any heavy squatting or deadlifting back then because of my bad knee. So maybe my cns was just a bit more 'fresh'. This was the same period (last part of 2013) when I was strongest with grippers. With grippers I was alternating between light sessions(15-20 rep sets), medium sessions (2-6 rep sets) and heavy sessions (singles, holds and negatives). This worked very well, unfortunately this was followed by a very long period of severe tendonitis. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 1, 2015 Author Share Posted July 1, 2015 (edited) June 30th 2015 Seem to have sustained some kind of bicep-ish injury. So no curling, rowing or pulling for a while... Really feel I'm not very focused at the moment and can't really decide how to approach training for getting any results. Switching between different ideas constantly. Overhead press up to 5x75kg Vulcan filed 20mm blockset Right up to 4xL12 + hold L16 Left up to 4xL11 + hold at L14 Didn't feel good today. Dumbbell floor press up to 5x48kg Mounted wristroller 48mm Forward x80kg! Backward x100kg!!! Both were a real struggle but I finally got 100kg! Wanted to film the effort but unfortunately I found out that my camera had died, probably from all the abuse in my gym bag. Arms and hands completely fried after this. Dip machine dropset 7x170kg+7x150kg+8x135kg Front levering rest pause 19+4+4x4kg Back levering rest pause 20+10x6,5kg Side lateral raises 3x15x18kg Edited July 1, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 1, 2015 Share Posted July 1, 2015 You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 1, 2015 Author Share Posted July 1, 2015 You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm. I will definitely look into that book! Thanks Jorg. The biggest problem I think for me is fitting grip movements into the plan. If you focus on three movements like you do you get a very compact and clear training. When you only train twice a week and want to add movements for thickbar, pinch, grippers and wrist you end up with a training that cost you 2 hours to complete and effects the CNS hard as well. Thus taking away strength for the main lifts... When you add to that lingering injuries you want adress by doing specific accessory movements your training becomes even more lenghty. 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 1, 2015 Share Posted July 1, 2015 Sorry to hear this Roy. You have been plagued by injuries a lot. Yes, regarding the progress, it is hard to find a program that works, but I also think constant progress overall is just to much to ask, most guys who progress do this on one level at a time. And yes, grip is very hard to fit in a regular strength training set up. You don't want to interfere with with recovery on both sides. I read you did the CPW logo design? Cool! Do you have a T-shirt and if yes, what size do you have? We're both about the same size so I know what to order in time. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 1, 2015 Author Share Posted July 1, 2015 I read you did the CPW logo design? Cool! Do you have a T-shirt and if yes, what size do you have? We're both about the same size so I know what to order in time. Yep did the design. Very pleased with it if I do say so my self. Asked Matt for a T-shirt but I don't think he has printed any yet. For most brands I need xxl, so I think I will ask for that. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 1, 2015 Share Posted July 1, 2015 I know Royz! At the monent i am to exhausted to do any serious grip training after my normal workouts or even a day later. I belive this is mostly because i progress very fast with the squat and deadlift ( 5 KG every workout ) at the moment. But i can't do this much longer at this rate. I will soon switch to only 2,5 KG. Quote Link to comment Share on other sites More sharing options...
Grind Posted July 1, 2015 Share Posted July 1, 2015 You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm.I have the ebook if you're interested. I'm no fan of 5-3-1. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 1, 2015 Author Share Posted July 1, 2015 You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm.I have the ebook if you're interested.I'm no fan of 5-3-1. Always interested to read stuff about training! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 1, 2015 Share Posted July 1, 2015 You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm.I have the ebook if you're interested.I'm no fan of 5-3-1. Always interested to read stuff about training! I am also no big fan of the original 5-3-1. But i like some concepts of his ( Jim Wendler ) 4th book "Beyond 5-3-1" and "5-3-1 For Powerlifting". In my opinion 5-3-1 is best used by very advanced lifters. As a beginner or intermediate you can progress much faster with a linear progression system. If you buy "Practical Programming for Strength Training" make sure to get the 3ed edition. You need a plan that suits your needs and follow it Royz! Do you know the book "Practical Programming for Strength Training"? For me it is worth it's weight in gold. The Kindle edition is only 8,62 € at Amazon. You could also try a Westside or 5-3-1 inspired programm.I have the ebook if you're interested.I'm no fan of 5-3-1. Always interested to read stuff about training! I am also no big fan of the original 5-3-1. But i like some concepts of his ( Jim Wendler ) 4th book "Beyond 5-3-1" and "5-3-1 For Powerlifting". In my opinion 5-3-1 is best used by very advanced lifters. As a beginner or intermediate you can progress much faster with a linear progression system. If you buy "Practical Programming for Strength Training" make sure to get the 3ed edition. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 5, 2015 Author Share Posted July 5, 2015 July 5th 2015 Well dragged my ass to the gym this morning. Haven't slept well the last couple of days because of the heat over here so energy wasn't great but my gym has airco so that was nice. Squat 3x5x140kg Filed Vulcan 20mm blockset Right 3x15xL9 Left 3x15xL8 Rolling thunder Up to 1x75kg Going to give it another shot getting (at least) to 90kg. Wanted to see what my starting point exactly was. Had to call it at a pitiful 75kg, 10kg under my best. Seated calf press one leg 5x10x75kg Blob trainer 10x3x20kg Standing calf raises 5x10x135kg Trapbar deadlift high handles 3x5x180kg Quote Link to comment Share on other sites More sharing options...
Royz Posted July 8, 2015 Author Share Posted July 8, 2015 July 7th 2015 Overhead press 10x3x70kg Last two sets where killing. Filed Vulcan 20mm blockset Right 4x4xL12 Left 4x5xL9 Left wrist was bothering me. Mounted wristroller 48mm Forward 3x50kg continues Backward 3x65kg continues Dumbbell floor press up to 3x48kg Supermans on roman chair 10x10kg/ 10x12kjg/ 10x14kg/ 10x14kg Rear delt machine up to 8x55kg Bicep injury is really bugging me. Didn't really hurt during training, but it feels very stiff and some what painfull now. Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 8, 2015 Share Posted July 8, 2015 Strong pressing still, Roy. Damn injuries, regarding the arm. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 12, 2015 Author Share Posted July 12, 2015 july 12th 2015 Squat up to 5x140kg (belt less) 5x150kg Right hip flexor really bothering me. Hurts when going down making it hard to get down deep enough. Filed vulcan 20mm blockset Right 1xL12/ 1xL13/ 1xL14!/ 0xL15 (near miss)/ 2x negative with L16 Left 1xL10/ 1xL11/ 1xL12/ 0xL13 (near miss)/ negative xL14/ negative xL15 Best I've done on the Vulcan! If I wasn't working with a filed Vulcan I would've gotten Level15! Level 16 seems to be a different beast had a hard time even setting it. Rolling thunder 10x3x60kg Leg extensions up to 10x80kg Blob trainer up to 3x22,5kg Trapbar deadlift up to 5x190kg Seem to be getting used a bit too the pre exhaustion from all the other stuff. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 14, 2015 Author Share Posted July 14, 2015 Hip flexor seems to be getting worse. I will have to ditch squats and trapbar for a couple of workouts to see if it will heal it self. Bummer. Bicep however does seem to heal it self, gradually feeling better. Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 14, 2015 Share Posted July 14, 2015 Still strong squats bro. 150kg is a sick weight and a real hurdle for me. Also gripperwise you seem to be in the lift finally! Level 15 is good Roy, and indeed the jump to level 16 is big on the Vulcan. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted July 15, 2015 Author Share Posted July 15, 2015 (edited) july 15th 2015 Overhead press 3x70kg/ 3x75kg/ 3x80kg/ 2x82,5/ 8x70kg Overhead is feeling good at the moment. Maybe some nice PR's in the near future. Dumbbell bench press 10x3x40kg Pull downs wide hammer grip up to 10x100kg Just testing the bicep. Only on the last set it was a bit uncomfortable, so that's good. Curling however is still a no go. Dips up to 8xBW+35kg Haven't done these for some time. Good to press at a different angle once in a while. Rear lateral raise, chest on incline bench 3x10x20kg No grip today. Letting the arms rest a bit. Next time. Edited July 15, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 15, 2015 Share Posted July 15, 2015 Very nice pressing! What's your body weight, Royz? Quote Link to comment Share on other sites More sharing options...
Royz Posted July 16, 2015 Author Share Posted July 16, 2015 Very nice pressing! What's your body weight, Royz? Thanks Eric. It's 105kg/230lb at 193cm. Long way to go to a body weight press.... Quote Link to comment Share on other sites More sharing options...
Royz Posted July 18, 2015 Author Share Posted July 18, 2015 july 18th 2015 Barbell step ups up to 6x100kg Doing these for a while since I can't squat because of my hip injury. These are pain free and I still get some leg work done. Filed Vulcan 20mm blockset Right 18xL9/ 16xL9/ 16xL9 Left 15xL8/ 16xL8/ 16xL8 Hip thrusts up to 3x10x110kg First time ever. I think I'm doing them wrong. Tried to concentrate on fully extending and contracting the glutes, but didn't feel a thing. Either the weight was to heavy or to light. Rolling thunder Up to 3x3x70kg Tibia dorsi flexion using cable machine up to 15x45kg Sort of a reverse calf press. My left ankle has been bugging me (ad it to the list). I've been doing a lot of heavy calf presses this year. So maybe work the ankles from a different angle for a couple of times. Blob trainer 10x3x21kg Going well. Supermans very strict. Up to 8x11kg Quote Link to comment Share on other sites More sharing options...
Royz Posted July 21, 2015 Author Share Posted July 21, 2015 July 21st 2015 Dumbbell bench press up to 3x50kg Filed Vulcan 20mm blockset Right 6xL12!/ 2xL13!/ 1xL13/ 2xL13 Left 4xL11/ 3xL11/ 4xL11/ 4xL11 First time double on level 13! Overhead press 10x 3x72,5kg Very nice! Mounted wristroller 48mm forward up to 75kg Backward up to 90kg Pull downs wide hammer grip up to 10x105kg / 18x85kg Plus some small stuff: rear lateral raises, front levering, light hammer plate curls and regular plate curls. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 24, 2015 Author Share Posted July 24, 2015 (edited) July 24th 2015 Had a terrible night with my youngest not sleeping (much) for whatever reason. Dragged my ass to the gym nonetheless. This time it turned out as expected and so it was a very bleh session. Barbell step ups up to 6x105kg Filed Vulcan negatives Right 3xL16 Left 3xL13 Could hardly set these, my hands felt very tired. Rolling thunder 10x3x62,5kg Blob trainer up to 3x22,5kg Romanian deadlift up to 8x140kg Since my hip doesn't allow me to do squatting nor trapbar deadlift at the moment I think I will start conventional deadlifting again. My back has been feeling good the last couple of months. I'm going to use the Jörg approach and just start light and add 5kg to the bar every week for as long as I can. In two weeks I'm having a two week vacation (and deload). Looking forward to that, I really need it. Edited July 24, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 24, 2015 Share Posted July 24, 2015 Over here too. Definitely need vacation. Plans? About your hips, why also not do some...-whispers- ...machines? Legextensions or whatever. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 24, 2015 Author Share Posted July 24, 2015 Yeah I sometimes do leg extensions, but I mostly don't log those. Haha. We didn't have much inspiration so we're doing something that's easy and fun with the kids. A 'Landal park' type thing in 'Drenthe'. Quote Link to comment Share on other sites More sharing options...
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