RTvG Posted March 8, 2015 Author Share Posted March 8, 2015 Saterday march 7th Grippers Many setsWorking grippers IM3's, MM1repl, MM2repl and GHP7 GSS secret weapon: worked up to 35kg on loading pin, deep set closes and holds in fingertips (simulating worst case scenarios for tough gripper closes from wider sets) Devilish beast powertwister, few reps in 7 sets: Sunday march 8th 3rd cycleKeeping numbers the same as in 2nd, just adding more reps in between or after Sq25kg x545 x565 x574 x592.5 x5112.5 x5100 x5, 100 x5, 100 x5 Quote Link to comment Share on other sites More sharing options...
Royz Posted March 8, 2015 Share Posted March 8, 2015 You make that powertwister look easy Bob! Don't know how you do it, especially with THAT background music. :-s 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 8, 2015 Author Share Posted March 8, 2015 You make that powertwister look easy Bob! Don't know how you do it, especially with THAT background music. :-s Haha! It's just a matter of getting used to the beast (and the music too)! Evening Be 30kg x5 37.5 x5 45 x5 50 x5 57.5 x5 65 x5 60 x5, x6 Barbell curls (20kg) 50 30 20 Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 8, 2015 Share Posted March 8, 2015 Great job on the MM1 cert, Bob! And the other grip stuff was solid, too. Looks like you guys had a good time. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 9, 2015 Author Share Posted March 9, 2015 Great job on the MM1 cert, Bob! And the other grip stuff was solid, too. Looks like you guys had a good time. Thanks! DL 42.5kg x5 60 x5 77.5 x5 87.5 x5 105 x5 122.5 x5 110 x5, 110 x5, 110 x5 110 x5, 110 x5, 110 x5 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 10, 2015 Author Share Posted March 10, 2015 Grippers Many setsMain workhorse today, the John Brookfield D (JBD) gripper. Ladders up and down, holds, negs, overcrushes.It starts at around IM#2 level, and goes up to above a #4. Springdiameter is a tad thicker than the #4 and the Inner coil diameter a bit smaller on JBD than the #4) Highly recommended! Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 12, 2015 Author Share Posted March 12, 2015 Sq25kg x545 x565 x585 x5102.5 x5122.5 x5100 x10100 x10100 x10 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 13, 2015 Author Share Posted March 13, 2015 Be30kg x537.5 x545 x560 x5 (misloaded, hence 60)60 x567.5 x560 x552.5 x1050 x1050 x10 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 14, 2015 Author Share Posted March 14, 2015 DL42.5kg x560 x577.5 x595 x5112.5 x5132.5 x5132.5 x5132.5 x5 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 16, 2015 Author Share Posted March 16, 2015 3rd cycle/3rd week (yes, my weeks are not exactly weeks, I take it as it comes and can) Sq25kg x545 x565 x392.5 x5112.5 x3132.5 x4, thus plus 1 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 17, 2015 Author Share Posted March 17, 2015 Be30kg x537.5 x545 x357.5 x565 x372.5 x3 (thus +2)75 x177.5 x180 xF, xF (but just) Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 19, 2015 Author Share Posted March 19, 2015 Late evening after dinner quick session,first time with my new 25kg supernice plates, definitely making DL's easier (compared to my polygonal 25kg plates) DL42.5kg x560 x577.5 x3105 x5122.5 x3140 x5 easily 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 22, 2015 Author Share Posted March 22, 2015 deload week, no fun to that! Sq 30kg, 50kg and 70kg all ATG and 5 repsBe 32.5kg, 40kg and 50kg all 5 reps and 50kg another 5, 5, 5, 5, 10 IM3 very new, few wide set closes and a blockset (GHP) for almost two reps, left some negs and holds with this oneMM2repl few almost closes blockweight 25kg: few partial lifts L and RPowertwister 10mm 7, 5, 5, 5, 2 Dealing with a sore throat and dripping nose, so maybe deload isnt that bad after all Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 22, 2015 Share Posted March 22, 2015 Heal up! Tricky weather right now. Deload...somehow I mostly take a week off, seems to feel better for me. I read about your new plates just now. Nice, better starting position, isn't it. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 24, 2015 Author Share Posted March 24, 2015 Heal up! Tricky weather right now. Deload...somehow I mostly take a week off, seems to feel better for me. I read about your new plates just now. Nice, better starting position, isn't it. Yes, they make it much easier. My polygonal plates are now referred to as the Backbreakers from now on.. Still deload week Sq up to 120kg x5, 2, 3 Be 50kg x5, 55kg 5x5, 60kg 5x5 DL Stubby thickbar to 130kg in plates IM#3 some sets WD2 dipped black, this felt hard! Have to put in the work again to reach good levels lvl 3 x5 L and R lvl 4 x5 lvl 5 x5 lvl 6 x5 lvl 7 x5 Then RHL only (LHL some sets on lvl 6 and 7 in between) lvl 8 x5 lvl 9 x5 lvl 10 x5 very tough Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 27, 2015 Author Share Posted March 27, 2015 4th cycle, first round Be32.5kg x540 x547.5 x552.5 x560 x567.5 x5 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 28, 2015 Author Share Posted March 28, 2015 Sq 30kg x550 x570 x380 x5100 x5120 x5 25kg blockweight blob partials and full lifts n' holds both hands WD2 dipped black lvl 6 x10 L and Rlvl 7 x10lvl 8 x10 R and lvl 7 x10 Llvl 9 x1, lvl 10x1, lvl 11x1, lvl 12x1 wd2 newest crom spring lvl 14 three singles R wd2 dipped blacklvl 12 three singles R Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 29, 2015 Author Share Posted March 29, 2015 Swimming with the kids in the morning Deads in the afternoon47.5kg x565 x585 x595 x5115 x5132.5 x5Mixed TNG's with normal full deads. Felt good. Quote Link to comment Share on other sites More sharing options...
Royz Posted March 30, 2015 Share Posted March 30, 2015 (edited) Mixed TNG's with normal full deads. Felt good. TNG's are usually (much) easier than full stop deadlifts (after the first rep). Good idea to get some more volume in to work the muscles, but not a great idea if you want to get better off the floor I think. You seem to be doing very well on the 531 approach Bob! Edited March 30, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted March 30, 2015 Author Share Posted March 30, 2015 Mixed TNG's with normal full deads. Felt good. TNG's are usually (much) easier than full stop deadlifts (after the first rep). Good idea to get some more volume in to work the muscles, but not a great idea if you want to get better off the floor I think. You seem to be doing very well on the 531 approach Bob! TNG's are definitely much easier. I might do one wave with TNG's but higher reps, and the next wave with full deads only. Maybe next cycle! Today: Be 32.5kg x5 40 x5 47.5 x3 55 x3 62.5 x3 72.5 x3 Found an interesting routine on the www: triple 100 barbell routine. Meaning, with the 20kg barbell, one right after the other: 15 curls 10 rev. curls 15 mil. presses 15 presses behind neck 15 mil. presses 15 standing rows 15 bent over rows Repeat two times, with 2 minutes rest in between. Did that, Now dead. Quote Link to comment Share on other sites More sharing options...
Geralt Posted March 30, 2015 Share Posted March 30, 2015 Sounds like a killer heh embrace the muscle soreness haha Hey after that DL cycle, why not try DL's as usual, but now do your warm up sets till your worksets from a deficit. Your worksets do them just as normal. It got my off the floor strength better when I tried that. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted April 2, 2015 Author Share Posted April 2, 2015 Sounds like a killer heh embrace the muscle soreness haha Hey after that DL cycle, why not try DL's as usual, but now do your warm up sets till your worksets from a deficit. Your worksets do them just as normal. It got my off the floor strength better when I tried that. Actually, they are like that already. Only my 25kg plates are full sized, like a bumper. The 15kg's and below are considerably smaller and therefore the warm up sets always are from a deficit. This is a good point though, you two Dutchmen raised, because in the third wave final sets, I thought the reps in the DL should be like TNG's, and in squats, the bar shall not be rested too in between reps, as in bench also not. For deadlifts, in the spirit of 531, ofcourse it doesn't matter, as long as I compare TNG-reps with TNG-reps to see progress, and full deads to full deads. For squats and benches, Im not feeling happy when I need to rack it in between, so when it must, then the set is done. Today Sq (4th cycle, 2nd wave) 30kg x5 50 x5 70 x3 90 x3 110 x3 130 x3 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted April 4, 2015 Author Share Posted April 4, 2015 Today a bit of this and thatDouble blob lift (25kg RH and 20kg LH) V2 black before blobwork. Ladder to 15 RH (to five reps 20mm) and 14 LH (20mm closes and holds/overcrushes) WD2 black after Poundstone-like stuff: 100 curls, 30, 20, 10, 10,....10 =100. Small rests in between just to catch breath. Won't take too long before a full 100 without rests (I hope) :lol: DL (4th cycle, 2nd wave) 47.5kg x565 x585 x5105 x3125 x3142.5 x3 All full stop deadlifts 142.5 x5 x3sets TNG, only holding the bar in my fingertips on these last reps. Felt good! 3 Quote Link to comment Share on other sites More sharing options...
RTvG Posted April 6, 2015 Author Share Posted April 6, 2015 Be (4th cycl, 3rd wave) 32.5kg x540 x547.5 x360 x567.5 x375 x2 Wanted to do squats today, went to 120kg according to schedule, but felt weak so didn't go further. This is for an other day. Chose bench instead. WD2 black, few sets to lvl 12 RH and 8 LH V2 blackWorksets, up the hill with decent rests in between, down the hill fast one after the other RH: lvl 15, 16 blockset 20mm (bl), 17bl, 15 x2bl, 15 x4bl, 13 x4bl, 12 x5bl.LH: lvl 14, 15bl vvn, 15bl vvn, 15, 14 x2bl, 12 x5bl, 12 x3bl Quote Link to comment Share on other sites More sharing options...
RTvG Posted April 7, 2015 Author Share Posted April 7, 2015 DL 70kg x585 x3115 x3130 x2152.5 x1 Shortened the session a bit. Tight in time these two weeks. Ill probably do this fourth cycle over as it is in the fifth. WD2 black Worklvl 3 100 reps LHLlvl 3 100 reps RHLlvl 4 50 reps LHLlvl 4 50 reps RHLAfter a while every tenth rep a small pause catching breath only Killer routine Orbigrip to get some feeling back in my left arm! 6 sets of 100spins, BH, in- and outward alternating per set. 1 Quote Link to comment Share on other sites More sharing options...
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