Jörg Keilbach Posted June 25, 2015 Author Share Posted June 25, 2015 Th. 25.06.2015 Camber Bar Squat 5 x 45 5 x 65 5 x 85 3 x 105 1 x 125 5 x 145 5 x 145 5 x 145 Bench Press 5 x 47,5 5 x 57,5 5 x 67,5 5 x 77,5 5 x 77,5 5 x 77,5 * I missloaded the bar by 2,5 KG's more than planed. But it was no problem. Trap Bar Deadlift ( high position ) 5 x 75 5 x 95 5 x 115 3 x 135 1 x 155 5 x 175 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 29, 2015 Author Share Posted June 29, 2015 Mo. 29.06.2015 Camber Bar Squat 5 x 50 5 x 70 5 x 90 3 x 110 1 x 130 5 x 150 5 x 150 5 x 150 Bench Press 5 x 50 5 x 60 5 x 70 5 x 80 5 x 80 5 x 80 Trap Bar Deadlift ( high position ) 5 x 80 5 x 100 5 x 120 3 x 140 1 x 160 5 x 180 Today i started to wear my belt on the working sets of the squat and deadlift. I will do so from now on. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted July 1, 2015 Share Posted July 1, 2015 Hi Jörg, When you deadlift do you do touch and go reps or dead stop reps? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 1, 2015 Author Share Posted July 1, 2015 Hi Jörg, When you deadlift do you do touch and go reps or dead stop reps? Hi Royz, i always do dead stop reps. Touch and go reps have a high potential for injury in my opinion. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 2, 2015 Author Share Posted July 2, 2015 Th. 02.07.2015 Camber Bar Squats 5 x 55 5 x 75 5 x 95 3 x 115 1 x 135 5 x 155 5 x 155 5 x 155 Bench Press 5 x 52,5 5 x 62,5 5 x 72,5 3 x 82,5 3 x 82,5 3 x 82,5 Trap Bar Deadlift ( high position ) 5 x 85 5 x 105 5 x 125 5 x 145 5 x 165 5 x 185 Squats bench press and deadlifts are getting very hard. Couldn't do all my planed reps of the bench press. I probably need more volume and a few accessory movements for shoulders, back and arms. Got to change something. Perhaps an upper Body day with bench press and accessorys and a lower body day with just squats and deadlift. I will make my mind. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 6, 2015 Author Share Posted July 6, 2015 Mo. 06.07.2015 Camber Bar Squat 5 x 57,5 5 x 77,5 5 x 97,5 3 x 117,5 1 x 137,5 1 x 157,5 Bench Press 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 4 x 82,5 Trap Bar Deadlift ( high position ) 5 x 87,5 5 x 107,5 5 x 127,5 3 x 147,5 1 x 167,5 5 x 187,5 COC 1 ( 77 # ) 20 sets of 5 on the minute, splited in 4 mini sessions of 5 sets through out the day I go back to three workouts a week, but will do only one top set of squats and bench press instead of three. Felt very good with the reduced volume today. Not as exhausted as usualy. I will see how this works. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 8, 2015 Author Share Posted July 8, 2015 We. 08.07.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 3 x 120 1 x 140 5 x 160 Bench Press 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 4 x 82,5 Trap Bar Deadlift ( high position ) 5 x 90 5 x 110 5 x 130 3 x 150 1 x 170 5 x 190 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 10, 2015 Author Share Posted July 10, 2015 Fr. 10.07.2015 Camber Bar Squat 62,5 x 5 82,5 x 5 102,5 x 5 added belt 122,5 x 3 142,5 x 1 162,5 x 3 Bench Press ( middlefinger on the rings ) 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 4 x 82,5 4 x 77,5 ( pincky on the rings ) 5 x 62,5 5 x 62,5 5 x 62,5 Trap Bar Deadlifts ( high position ) 5 x 75 5 x 95 5 x 115 5 x 135 added belt 3 x 155 1 x 175 5 x 195 * I missloaded the bar by 2,5 KG more than planed. It was no problem. Anyway i am a little with my deadlift progression compared to the squat. I will go to 200 KG on monday. Bent Over Row 8 x 50 8 x 50 8 x 50 I think i need more volume for my bench press as well as some trizeps stimiulation ( my weakness ) and some upper back work for balance. Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted July 10, 2015 Share Posted July 10, 2015 Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 10, 2015 Author Share Posted July 10, 2015 Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future? Not realy Tom. Squating with a regular barbell is hard on my damaged shoulders and the trap bar i much safer for the lower back. I am turning 46 this year and don't want to risk anothe carastrophic injury for no reason. When i reach some decent strength levels i will probably only maintain them and work more on improving other aspects like endurance and mobility and especialy grip. 4 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 13, 2015 Author Share Posted July 13, 2015 Mo. 13.07.2015 Camber Bar Squat 5 x 65 5 x 85 5 x 105 added belt 3 x 125 1 x 145 3 x 165 * Squats feel good. I have something in the tank. I should be good for at least 170 x 3. Bench Press pointer finger on the rings 5 x 40 5 x 50 5 x 60 5 x 70 3 x 80 3 x 80 3 x 80 3 x 80 3 x 80 pinkie finger on the rings 5 x 65 5 x 65 5 x 65 * I switched to maximum with grip and from 3 sets of 5 to 5 sets of 3. Perhaps this works better for me. Together with the 3 sets of narrow bench presses the volume should be high enough. Trap Bar Deadlift ( high position ) 5 x 100 5 x 120 5 x 140 added belt 3 x 160 1 x 180 5 x 200 * Deadlifts get heavy now! Bent Over Row 8 x 52,5 8 x 52,5 8 x 52,5 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 16, 2015 Author Share Posted July 16, 2015 Th. 16.07.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 3 x 127,5 1 x 147,5 3 x 167,5 Bench Press pointer finger on the rings 52,5 x 5 62,5 x 5 72,5 x 5 82,5 x 3 82,5 x 3 middle finger on the rings 80 x 3 80 x 3 80 x 3 pinkie on the rings 5 x 67,5 5 x 67,5 5 x 67,5 Trap Bar Deadlifts ( high position ) 5 x 105 5 x 125 5 x 145 3 x 165 1 x 185 3 x 205 Bent Over Rows 8 x 55 8 x 55 8 x 55 I don't really know what to do with the bench press. The destroyed rotator cuff ( supraspinatus and subscapularis are torn off ) of my left shoulder is holding me back. With a wide grip at a heavy weight there is a stoping point on the way up where i have to realy push through. The second set of 82,5 KG was very hard to complete the 3 reps. Perhaps a narrow grip is better. Or i just have to progress much more conservatively. Like 0,5 KG each workout. I don't realy know. Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 16, 2015 Share Posted July 16, 2015 Everything is progressing very nicely Jörg, why not change the benchpress movement? Work on narrow presses in whatever form or dumbbells even perhaps. It is a movement that doesn't work at this point because it is clearly working against you. Don't let it be a point of frustration because all your other movements are getting stronger and stronger. Extra pain isn't worth it. 2 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 16, 2015 Author Share Posted July 16, 2015 It dosen't hurt at all Geralt, but it very frustrating. My programing is realy working great so far. I think i will try the pinkie on the rings grip. Hopfully the problem is less with the arms close to the body. Quote Link to comment Share on other sites More sharing options...
Royz Posted July 19, 2015 Share Posted July 19, 2015 Great progress Jörg! Too bad about the shoulder. Maybe do some stuff to strenghten the rotatorcuff? Or maybe floor presses for a while to strenghten the second part of the bench press? 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 20, 2015 Author Share Posted July 20, 2015 Mo. 20.07.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 5 x 120 5 x 140 Bench Press ( pinkies on the rings ) 5 x 40 5 x 50 5 x 60 5 x 70 5 x 75 Trap Bar Deadlifts ( high position ) 5 x 105 5 x 125 5 x 145 added belt 5 x 165 Did just a deload workout today. I still felt the heavy deadlifts from thursday. Shoulder felt better with the narrow grip. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 23, 2015 Author Share Posted July 23, 2015 Th. 23.07.2015 Bench Press ( pinkies on the rings ) 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 5 x 77,5 5 x 77,5 5 x 77,5 Bent Over Rows 8 x 57,5 8 x 57,5 8 x 57,5 Just benching and rowing today. I will squat and pull tomorrow. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 28, 2015 Author Share Posted July 28, 2015 I skiped the friday squat and deadlift workout. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 28, 2015 Author Share Posted July 28, 2015 Mo. 27.07.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 5 x 120 5 x 140 3 x 140 Trap Bar Deadlifts ( high position ) 5 x 80 5 x 120 5 x 140 3 x 160 1 x 180 3 x 200 I cycled my weights back somewhat. I will now progress much slower with the squats and deadlifts. I plan to add one rep every heavy workout till i get 5. The next week i will add 2,5 KG and start with 3 reps again. I don't want to get injured. 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 28, 2015 Share Posted July 28, 2015 Still, 3 x 200 is very nice! As for your recovery, how long does it take for you to recover from a heavy triple like that? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 28, 2015 Author Share Posted July 28, 2015 Still, 3 x 200 is very nice! As for your recovery, how long does it take for you to recover from a heavy triple like that? Now that my Deadlift work set is close to a max effort i will only do one heavy deadlift session a week and progress one rep each workout from 3 - 5. When i get 5 reps i will add 2,5 KG. On the second day i will do something like Good Mornings or Stiff Leg Deadlifts. The Stronger you get the more rest you need. But you still got to get the volumen in. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 28, 2015 Author Share Posted July 28, 2015 Th. 28.07.2015 Bench Press ( pinckies on the rings ) 5 x 40 5 x 50 5 x 60 5 x 70 5 x 80 Bent Over Barbell Row 10 x 40 8 x 60 8 x 60 8 x 60 Kettlebell Shouder Press 12 x 12 10 x 12 8 x 12 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 28, 2015 Author Share Posted July 28, 2015 Mo. 27.07.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 5 x 120 5 x 140 3 x 140 Trap Bar Deadlifts ( high position ) 5 x 80 5 x 120 5 x 140 3 x 160 1 x 180 3 x 200 I cycled my weights back somewhat. I will now progress much slower with the squats and deadlifts. I plan to add one rep every heavy workout till i get 5. The next week i will add 2,5 KG and start with 3 reps again. I don't want to get injured. Last set of squats was 3 x 160 ( typo ). Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 31, 2015 Author Share Posted July 31, 2015 Fr. 31.07.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 5 x 120 5 x 140 Romanian Deadlifts 5 x 60 5 x 80 5 x 100 5 x 100 5 x 100 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 1, 2015 Author Share Posted August 1, 2015 Sa. 01.08.2015 Bench Press pinkies on the rings 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 3 x 82,5 3 x 82,5 3 x 82,5 index touching the smooth part 5 x 72,5 5 x 72,5 Bent Over Rows 8 x 42,5 8 x 62,5 8 x 62,5 8 x 62,5 Python Grip Reverse Wrist Roller 15 x 10 15 x 10 15 x 10 15 x 10 15 x 10 Python Grip Wrist Roller 20 x 10 20 x 10 20 x 10 20 x 10 20 x 10 * The wrist roller arrived today. Just wanrted to try it. https://www.youtube.com/watch?v=-7T8d_m103Y Quote Link to comment Share on other sites More sharing options...
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