Royz Posted September 28, 2014 Author Share Posted September 28, 2014 My new born son came home from the hospital this week after a five week stay because he was premature. So this was kind of a hectic week for me and today was my first and only training this week. My training lately has been all over the place. Time to bring some structure back into it starting next week. Training sunday 28 sept. Really tired after a couple of broken nights because of my baby boy. Overhead press 3x70kg/ 3x75kg/ 3x77,5kg/ 3x80kg/ 3x80kg/ 2x80kg Pleased with this. Time to start thinking about 1x90kg. Do dead lift 1x170kg/ 1x180kg/ 1x190kg/ 1x200kg I'm suffering a bit from PR syndrome on the the deadlift. Going to go a bit lighter and put in some more volume next time. At least I know now that I can pull 200kg no matter how bad I feel. Do lockout + hold 18 sec. x200kg/ 15sec. x210kg/ 5 sec. 220kg/ 20 sec. x200kg Barbell row 5x100kg/ 5x110kg/ 5x120kg/ 5x120kg Decline bench press 5x10x80kg Just some light pressing to see how my shoulder is doing. Shoulder only hurts with horizontal pressing not with overhead pressing strangely. Pinch dumbbell lift at 9,5cm 7x 3x27kg Tried to do an 8th set, but my thumbs had nothing left. EZ bar curls 3x 10x28kg/ 2x10x38kg Mostly to warm up my elbows for plate curls Plate curls 4x 10x 10kg (medium size plate) Calf presses one legged 20x70kg/ 15x80kg/ 10x90kg/ 10x90kg/ 10x90kg Hopefully next week I will find time to train twice and maybe a gripper session at home... 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted September 28, 2014 Share Posted September 28, 2014 Good session man! Good DL! Nice. Gefeliciteerd met je zoon thuis en sterkte de komende periode! Toch altijd even zwaar de eerste weken. Komt vanzelf weer goed.... (something about congrats on the boy coming home and take care the coming period of shorter nights and diapers lol ) Quote Link to comment Share on other sites More sharing options...
Royz Posted September 28, 2014 Author Share Posted September 28, 2014 Good session man! Good DL! Nice. Gefeliciteerd met je zoon thuis en sterkte de komende periode! Toch altijd even zwaar de eerste weken. Komt vanzelf weer goed.... (something about congrats on the boy coming home and take care the coming period of shorter nights and diapers lol ) Hee bedankt man. Gelukkig lijkt het een relatief rustig kereltje te zijn... vooralsnog. (Thanks dude. Luckily it seems to be a fairly easy going little guy... at the moment.) 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted October 2, 2014 Author Share Posted October 2, 2014 Training wednesday 1 oct. 2014 Well I thought I was tired last time, but now I was really tired after some more semi-sleepless nights. Coming down with a cold and everything seemed to hurt. Overhead press Speed 5x 3x50kg Do Deadlift deficit 5cm Speed 5x 3x100kg Barbell step ups on 40cm block 3x 6x80kg Pinch dumbbell holds at 7cm 30sec. 28kg/ 15sec. x30kg/ 13sec. x32kg/ 5sec. x33kg Didn't have much pinching power today. So I settled for some holds. Dip machine 10x135kg/ 10x145kg/ 10x160kg/ 10x170kg/ 10x170kg And some more bits and pieces here and there... Quote Link to comment Share on other sites More sharing options...
Geralt Posted October 3, 2014 Share Posted October 3, 2014 Hang in there buddy. tough times. Take it easy on yourself. you can only do so much. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 3, 2014 Share Posted October 3, 2014 Rest up Roy and feel better man! Quote Link to comment Share on other sites More sharing options...
Royz Posted October 3, 2014 Author Share Posted October 3, 2014 Hang in there buddy. tough times. Take it easy on yourself. you can only do so much. Rest up Roy and feel better man! Thanks dudes. Quote Link to comment Share on other sites More sharing options...
Royz Posted October 15, 2014 Author Share Posted October 15, 2014 Very much behind on the logging but I've had a good couple os sessions lately, despite the lack of sleep. I've tuned my weights down and going to build back up again the next couple of weeks. Tuesday 7oct. Overhead press 5x 3x65kg DO deadlift from deficit 5cm Speed 5x3x110kg Step ups on 35cm block 5x80kg/ 5x90kg/ 5x100kg/ 4x110kg! Reverse grip floor press 5x70kg/ 5x80kg/ 5x80kg/ 2x90kg Trying something new. A horizontal press that doesn't hurt my shoulder. Lockout holds with Fatgripz 10sec. x100kg/ 10sec x110kg/ 10sec x120kg/ 8sec. x130kg/ 3sec. x140kg Barbell row 4x10x 100kg Hangs with Fatgripz extreme (BW 103kg) 10sec/ 12sec/ 12sec/ 10sec And some other small stuff Quote Link to comment Share on other sites More sharing options...
Royz Posted October 15, 2014 Author Share Posted October 15, 2014 Friday 10 oct. Overhead press Speed 6x3x 55kg DO deadlift from deficit 5cm 6x2x 160kg Step ups on 35cm block 3x10x 80kg/ 10x90kg Reverse grip floor press 6x4x 90kg Do rack pull from just above the knees with Fatgripz 4x3x 130kg/ 2x2x 135kg Pinch dumbbell lifts at 9,5cm 10x1x 30kg Cable rows 10x100kg/ 6x115kg/ 6x125kg/ 6x135kg/ 6x145kg Quote Link to comment Share on other sites More sharing options...
Royz Posted October 15, 2014 Author Share Posted October 15, 2014 Sunday 12 oct. Little bit of gripperwork. Grippers do not fit in well with my regular workout so I feel I should do one session a week at home. However those turn out to be really hard to fit in. So last gripper workout was over 3 weeks ago... Grippers TNS Right 5x1x ghp5 Left 5x1x coc#2 Did some pushups in between sets to keep the blood pumping. Quote Link to comment Share on other sites More sharing options...
Royz Posted October 15, 2014 Author Share Posted October 15, 2014 Training tuesday 14oct. Overhead press 4x3x 70kg/ 3x75kg DO deadlift from 5cm deficit Speed 5x2x120kg Step ups on 40cm block 5x90kg/ 5x100kg/ 5x110kg DO Rackpulls + holds from just above the knees with Fatgripz 6x6sec. x140kg Thickbar strenght is progressing nicely at the moment. Reverse grip floor press 5x4x 95kg Pinch dumbbel lifts + holds at 9,5cm 6sec x29kg/ 6sec. x32kg/ 6sec. x34kg/ 6sec. x36kg/ 6sec. x36kg/ 6sec. x36kg Amazing pinch strenght progress today! I'm currently doing a new exercise to improve my shoulder stability and mobility and hopefully it will help get rid of the nagging pain eventually. It could best be described as: Barbell snatch grip front raises to overhead. I do it from a deep squat position and standing up. It really works the muscles that rotate the shoulder down and it gives a nice stretch in the overhead position. I think some weightlifters do it. Saw Dmitri Klokov do it in some video thought I try it out. Quote Link to comment Share on other sites More sharing options...
Royz Posted October 19, 2014 Author Share Posted October 19, 2014 Friday 17 oct. Overhead press speed 5x3 x60kg DO deadlift from 5cm deficit 5x2x 170kg Rack pulls from just above the knee with Fatgripz 3x3x 130kg/ 2x2x 135kg + reverse grip floor press 4x90kg/ 4x95kg/ 2x100kg/ 4x90kg/ 7x90kg Barbell rows 4x5x 120kg Pinch dumbbell lifts at 9,5cm width 5x3x 31kg + Snatch grip front raises to overhead + Seated calf presses one legged 20x65kg/ 15x80kg/ 10x95kg/ 10x95kg Mounted wristroller at waist height Supersets front/back x40kg/ x50kg/ x50kg 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted October 19, 2014 Author Share Posted October 19, 2014 Sunday 19 oct. at home Grippers TNS right 20 reps total #2 in 7sets left 27 reps total ghp4 in 7sets Sledge front and back lever lifts Pullups (BW 230lbs) 4x/4x/10x/10x/9x Abs tuck levers and leg raises 2 Quote Link to comment Share on other sites More sharing options...
Royz Posted October 22, 2014 Author Share Posted October 22, 2014 Tuesday 21 oct. Been doing a lot of supersets lately. Basically to save time at the gym. So I try to chose two movements that do not compromise eachother. Overhead press 4x 3x75kg/ 6x75kg Overhead felt really good today! Normally I always have a deacceleration halfway up, but today I just powered through to the top every rep. Maybe alternating heavy sessions with speed sessions is paying off? + Do deadlift 5cm deficit Speed 5x 3x130kg DO Rackpull from just above the knees + holds with Fatgripzzz 8sec. x140kg/ 3sec. x145kg/ 6sec. x140kg/ 6sec. x140kg/ no lift x140kg/ 6sec. x140kg Solid. That 145kg is the heaviest I ever had in my hands with Fatgripz eventhought the hold was very short. + Reverse grip benchpress 2x 10x70kg/ 3x 10x80kg Barbell row underhand grip 10x90kg/ 10x100kg/ 10x110kg + Barbell lunges 10x40kg/ 10x50kg/ 10x60kg/ 10x60kg Been a while since I did these. Really like them but holding a barbell on my back always hurt my elbows so that sucks. Pinch dumbbell lift + holds at 9.5cm 2x 6sec.x33kg Didin't feel good at all so I switched to rows at 7cm width. Pinch dumbbell rows at 7cm. 10x26kg/ 8x26kg/ 8x26kg Pinch really sucked today. Maybe I exerted myself too much with the Fatgripz rackpulls? + Snatch grip front raises to overhead 3x 20x20kg And also... Leverage bar lefties 'n righties Standing wrist curls behing back Ab crunch machine Quote Link to comment Share on other sites More sharing options...
Royz Posted October 25, 2014 Author Share Posted October 25, 2014 Friday 24 oct. Just another day in the trenches. Elbows were very banged up last time so I decide to skip grip this session. Just some high rep stuff for bloodflow. Overhead press Speed 6x 3x65kg + DO deadlift 5cm deficit 5x 2x180kg Highest volume I ever did with 180kg. Felt solid. Right knee hurt a bit, but only on the way down. Reverse grip dead press from pins at chest level 4x80kg/ 4x85kg/ 4x90kg/ 4x95kg + Barbell row from floor 6x90kg/ 6x95kg/ 6x100kg/ 6x105kg A barbell row variation where you keep your back parallel to the floor and pull the barbell explosively to your chest and rest the barbell on the floor between each rep. This variation is supposedly the best one for assisting the bench press because the movement is almost the exact opposite. Leg extension Isometrics Horizontal Leg press Isometrics. Right knee is acting up a bit. This, I think, is mostly due to too much tension in the hamstrings and too little in the quadriceps. Wanted to get some more tension in the quads, but regular reps kinda hurt. Hence the isometrics. Lefties/righties withe leverage bar. 4x20reps Wristroller mounted at waist height Forward 5x25kg/ 5x35kg Backward 5x25kg/ 5x35kg Just to get the fore arms pumped with blood. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted October 27, 2014 Author Share Posted October 27, 2014 Meanwhile in Holland where there are no KIng Kong contest to be found... Late night session at home. Sunday 26 oct. Grippers TNS Right #2 22 reps in 7 sets. Left ghp4 29 reps in 7 sets. Lil' bit of an improvement from last time. I find it very hard to get the blood pumping while at home. Did pushups and/or BW squats between sets and ate a whole pack of peanuts.. Sledge work with 5kg sledge Mostly frontlevers, because I suck at those. Hand at about 30cm from head of sledge. I try to keep my wrists straight though, so no juggling the sledge up with bend wrists. Pullups (BW 230lbs) 3x/ 5x/ 12x/ 10x/ 10x Pullups are progressing great. Getting very close to my all time best (14reps). Once I hit 15 reps I'm going to add a little weight Bit of abs also.. Quote Link to comment Share on other sites More sharing options...
Royz Posted October 29, 2014 Author Share Posted October 29, 2014 Pfff one of those days. Tweaked my left shoulder, right knee and right forearm this training. Damn! Goin to take a week rest, heal up. Do a shitload of stretching, icing and some bandwork for bloodflow and some massaging with the Armaid I recently bought. Hopefully that will be enough to heal up. Tuesday 28 oct. Overhead press 5x 3x80kg Really happy with this, but third rep on all sets was a bit forced so that might be what tweaked my shoulder. + DO deadlift deficit 5cm Speed 5x 2x140kg No problems with my knee what so ever. Deadlift still feeling strong. Machine press neutral grip 6x100kg/ 6x110kg/ 6x 120kg/ 6x120kg/ 6x120kg This could also be what tweaked my shoulder, because I never do this one normally. + DO rackpull from knees with Fatgripz + yellow powerband 3x 2x120kg/ 3x2x125kg Not shure how much the band added. Maybe 10kg? Didn't feel very significant. Next time I will use two. Forearms still feeling good so far. Dumbbel lunges 10x16kg/ 10x20kg/ 10x24kg/ 10x28kg/ 10x32kg/ 10x36kg Knees still feeling good. Pinch dumbbell at 7cm width Didi some snatches and lifts. Pinch isn't feeling good at all lately. On the last set of lifts I felt a sharp sting in my right knee. Wtf how can this be? A silly lift with a 25kg dumbbell hurts my knee? Steering wheel pinch thing with really fat 2x15kg This is very likely what hurt my elbow. Good drill though if your elbows can take it. Quote Link to comment Share on other sites More sharing options...
Geralt Posted October 29, 2014 Share Posted October 29, 2014 That sucks! 1 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 29, 2014 Share Posted October 29, 2014 Sorry roy! Sometimes it's just a disaster of a session. I see that you scooped up the armaid, though. Great purchase. Quote Link to comment Share on other sites More sharing options...
Royz Posted October 29, 2014 Author Share Posted October 29, 2014 Sorry roy! Sometimes it's just a disaster of a session. I see that you scooped up the armaid, though. Great purchase. Yeah definitely a disaster. Any tips on how to use the Armaid, besides what the tutorial videos say? Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted October 29, 2014 Share Posted October 29, 2014 Sorry roy! Sometimes it's just a disaster of a session. I see that you scooped up the armaid, though. Great purchase. Yeah definitely a disaster. Any tips on how to use the Armaid, besides what the tutorial videos say? I never even watched the video lol. I guess it depends on where you're the most tight. Generally, you can figure out what your tight points are by whether or not it hurts like hell. For me, I always get tight right by the elbow, on both sides. I use the extreme attachment and tilt the device toward my body. Then, I just lean into it and rip into it. Seems to work good for me. Then afterward I'll get on the floor and put a golf ball under my forearm and roll out a little to finish them off. Quote Link to comment Share on other sites More sharing options...
Royz Posted November 1, 2014 Author Share Posted November 1, 2014 (edited) Well I have been stretching and icing and massaging. And yesterday I actually felt fine so I went to the gym anyway. Only skipped pinch because that doesn't feel right right now. Training friday 31 oct Overhead press speed 4x 3x70kg 3x80kg DO deadlift deficit 5cm 2x190kg/ 2x190kg/ 1x190kg Eventhought my energy level wasn't all that today I still managed a PR from for a deficit deadlift! I think I only pulled 2x190 once before and that was with a regular deadlift. Going to skip deadlift for a week now and then go for a max out session with regular deadlift. Wondering if it will feel easier after only doing deficit pulls for the last couple of weeks. Would be dissapointed if I don't get 1x210kg at least. DO Rackpull from just below the knees + Fatgripz + two yellow powerbands. 3x100kg/ 3x110kg/ 3x115kg/ 3x115kg/ 3x115kg I'm guesstimating the band added about 20kg to the top of the movement. Going to do a max out on DO deadlifts in 10 days. Would be interesting to see what I can pull. Hoping 150kg, but not counting on it... Other than this I just did a lot of light stuff I normally never do. Most noteable some high rep barbell curls, reverse grip curls, hammer curls, wrist curls and reverse grip wrist curls. Really pumped up my arms. Aiming for massive bloodflow in the elbow area. Felt good. I feel It would be a good idea to add this stuff to my program on a semi regular basis. All the low rep stuff makes you strong but doesn't promote any bloodflow whatsoever. Edited November 1, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted November 9, 2014 Author Share Posted November 9, 2014 Training 4 oct. Overhead press max. 1x80kg/ 1x85kg/ 1x90kg!/ 0x95kg/ 2x85kg Yeah hit 1x90kg! Technically not a PR but it sure felt like one. Finally feel that 100kg is possible with at least 6 months more work. Seems doing overhead twice a week works for me (at the moment). Grippers TNS (in between overhead and floor press sets) Right 10x 3x#2 Left 10x 3xghp4 Didn't have a lot of power with grippers, but I had a lot of endurance today. First time I did grippers at the gym in a looong time. I like combining them with big pressing movements. Reverse grip floorpress 4x70kg/ 4x80kg/ 4x90kg/ 4x90kg Pullups (BW 230) 3x/6x/10x/10x/10x/10x Nice. + Cyclist squat 15x40kg/ 15x50kg/ 15x60kg/ 15x60kg Cyslsist squats are performed withe feet fairly close together and on a very sloping platform. Just testing this movement. Is supposed to hit the vastus medialis hard (teardrop muscle next to knee). Vastus medialis is very important for stability in the knee. Leg press rep one and a quarter 10+10x100kg/10+10x150kg/10+10x200kg/10+10x230kg Also supposed to hit the vastus medialis. Go down deep, than come up part of the way and hold for a moment, than go back down and all the way up, that is one rep. Your legs will burn like hell very quickly. Biceps curls EZ bar + reverse grip curls EZ bar superset 3x 15+10x30kg Curling has been hurting my elbows for about two years now I think. Sometimes more sometimes less. I'm trying to incorporate some light high rep stuff to see if that can cause some adaptation. Wrist curl + reverse wrist curl superset Also light stuff Leverage bar front and back light stuff Leverage bar lefties 'n righties light stuff Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 9, 2014 Share Posted November 9, 2014 Interesting....interesting..-rubs his chin- Solid pressing Roy. Strong. Quote Link to comment Share on other sites More sharing options...
Royz Posted November 10, 2014 Author Share Posted November 10, 2014 Interesting....interesting..-rubs his chin- Solid pressing Roy. Strong. Thanks dude. Just oploaded the video proof. Interesting to watch my own form. I'm trying to keep my knees locked, but I just can't help myself giving a little kick with my toes... Quote Link to comment Share on other sites More sharing options...
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