Jörg Keilbach Posted May 18, 2015 Share Posted May 18, 2015 Mo. 18.05.2015 Camber Bar Squats 5 x 40 5 x 40 5 x 40 5 x 60 5 x 60 5 x 60 Multi Grip Bar Bench Press 5 x 30 5 x 30 5 x 30 5 x 40 5 x 40 5 x 40 Trap Bar Deadlift ( high position ) 5 x 65 5 x 65 5 x 65 5 x 85 COC - Trainer ( 53 # ) 20 sets of 5 reps on the minute 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted May 18, 2015 Share Posted May 18, 2015 Will check on that! J. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 18, 2015 Share Posted May 18, 2015 Interesting. Do you have any particular goals in mind? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 18, 2015 Author Share Posted May 18, 2015 I want to get strong again and stay injury free. The last two years i was only able to train about 8 weeks. During this two year period I had three surgeries for each shoulder ( rotator cuff ) and i broke my left foot twice. The last few month I suffered from tennis elbow problems at my right elbow. I want to squat 180 KG x 5, bench 140 KG x 5 and deadlift 240 x 5 by the end of this year with this bars ( old men bars ). My ultimate grip goal is to become a COC. I also want to close a medium to heavy 2,5 by the end of the year but I will also work on the other aspects of grip. I hope to compete at the german grip nationals next year. 2 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted May 19, 2015 Share Posted May 19, 2015 I'm sure everything will go as planned! J. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 19, 2015 Share Posted May 19, 2015 I want to squat 180 KG x 5, bench 140 KG x 5 and deadlift 240 x 5 by the end of this year with this bars ( old men bars ). Those are serious goals. I'm guessing you were pretty strong before your injuries? What are your all time best at squat, bench and deadlift? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 19, 2015 Author Share Posted May 19, 2015 My best squat was 260 KG, bench 190 KG and deadlift 280 KG. Those lifts were done with just a belt and wrist wraps. 3 Quote Link to comment Share on other sites More sharing options...
Raziel_AUT Posted May 19, 2015 Share Posted May 19, 2015 Hey, Jörd, nice to see your log on here, and that you started your training again. Nice Hope you will stay injury free, so don´t rush my friend :-) All the best 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 19, 2015 Author Share Posted May 19, 2015 Thank's a lot Thomas. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 20, 2015 Author Share Posted May 20, 2015 Th. 20.05.2015 Camber Bar Squat 5 x 40 5 x 40 5 x 40 5 x 60 5 x 70 5 x 70 5 x 70 Multi Grip Bar Bench Press 5 x 30 5 x 30 5 x 30 5 x 40 5 x 50 5 x 50 5 x 50 Trap Bar Deadlift 5 x 65 5 x 65 5 x 65 5 x 85 5 x 95 GHP 2 ( 59 # ) 20 sets of 5 at the minute Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 22, 2015 Author Share Posted May 22, 2015 Fr. 22.05.2015 Camber Bar Squat 5 x 40 5 x 40 5 x 40 5 x 60 5 x 80 5 x 80 5 x 80 Multi Grip Bench Press 5 x 30 5 x 30 5 x 30 5 x 40 5 x 50 5 x 60 5 x 60 5 x 60 Trap Bar Deadlift ( high position ) 5 x 65 5 x 65 5 x 65 5 x 85 5 x 105 COC 0,5 ( 64 # ) 20 sets of 5 on the minute Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 25, 2015 Author Share Posted May 25, 2015 Mo. 25.05.2015 Camber Bar Squat 5 x 45 5 x 45 5 x 45 5 x 65 5 x 85 5 x 85 5 x 85 Multi Grip Bar Bench Press 5 x 42,5 5 x 42,5 5 x 42,5 5 x 52,5 5 x 62,5 5 x 62,5 5 x 62,5 Trap Bar Deadlift ( high position ) 5 x 70 5 x 70 5 x 70 5 x 90 5 x 110 COC 0,5 ( 68 # ) 10 sets of 5 on the minute Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted May 25, 2015 Share Posted May 25, 2015 Hey, do you have some kind on routine for grippers or you just going from lighter ones to harder ones by each training? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 25, 2015 Author Share Posted May 25, 2015 Hey, do you have some kind on routine for grippers or you just going from lighter ones to harder ones by each training? Jüri, i'm just slowly building up. I got to be carefully because I still have some tennis elbow problems. Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted May 25, 2015 Share Posted May 25, 2015 i'm just slowly building up. I got to be carefully because I still have some tennis elbow problems. Alright. Be careful and take care! J. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 26, 2015 Author Share Posted May 26, 2015 Thanks Jüri i will. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 27, 2015 Author Share Posted May 27, 2015 We. 27.05.2015 Camber Bar Squat 5 x 50 5 x 50 5 x 50 5 x 70 5 x 90 5 x 90 5 x 90 5 x 90 Multi Grip Bar Bench Press 5 x 45 5 x 45 5 x 45 5 x 55 5 x 65 5 x 65 5 x 65 Trap Bar Deadlift ( high position ) 5 x 75 5 x 75 5 x 75 5 x 95 5 x 115 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 29, 2015 Author Share Posted May 29, 2015 Fr. 29.05.2015 Camber Bar Squats 5 x 55 5 x 55 5 x 55 5 x 75 5 x 95 5 x 95 5 x 95 Multi Grip Bench Press 5 x 47,5 5 x 47,5 5 x 47,5 5 x 57,5 5 x 67,5 5 x 67,5 5 x 67,5 Trap Bar Deadlift ( high position ) 5 x 80 5 x 80 5 x 80 5 x 100 5 x 120 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 1, 2015 Author Share Posted June 1, 2015 Mo. 01.06.2015 Camber Bar Squats 5 x 60 5 x 60 5 x 60 5 x 80 5 x 100 5 x 100 5 x 100 Multi Grip Bar Bench Press 5 x 40 5 x 50 5 x 60 5 x 70 5 x 70 5 x 70 Trap Bar Deadlift ( high Position ) 5 x 85 5 x 85 5 x 85 5 x 105 5 x 125 5 x 125 5 x 125 COC 1 ( 77 # ) 10 sets of 5 on the Minute *Before the working sets i worked up to a max single of 103 # ( COC 2 ). Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 3, 2015 Author Share Posted June 3, 2015 We. 03.06.2015 Camber Bar Squat 5 x 45 5 x 65 5 x 85 5 x 105 5 x 105 5 x 105 Multi Grip Bar Bench Press 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 5 x 72,5 5 x 72,5 Trap Bar Deadlift ( high position ) 5 x 90 5 x 90 5 x 90 5 x 110 5 x 130 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 5, 2015 Author Share Posted June 5, 2015 Fr. 05.06.2015 Camber Bar Squat 5 x 50 5 x 50 5 x 50 5 x 70 5 x 90 5 x 110 5 x 110 5 x 110 Multi Grip Bar Bench Press 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 4 x 72,5 5 x 65,5 5 x 65,5 Trap Bar Deadlift ( high position ) 5 x 75 5 x 75 5 x 95 5 x 115 5 x 135 * I progressed to fast with the bench press. On we. the the last set was a max effort. I need to change something. I also feel very stiff and exhausted. Perhaps i have to cut back to too weekly sessions to get more recovery. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 6, 2015 Share Posted June 6, 2015 Fr. 05.06.2015 Camber Bar Squat 5 x 50 5 x 50 5 x 50 5 x 70 5 x 90 5 x 110 5 x 110 5 x 110 Multi Grip Bar Bench Press 5 x 42,5 5 x 52,5 5 x 62,5 5 x 72,5 4 x 72,5 5 x 65,5 5 x 65,5 Trap Bar Deadlift ( high position ) 5 x 75 5 x 75 5 x 95 5 x 115 5 x 135 * I progressed to fast with the bench press. On we. the the last set was a max effort. I need to change something. I also feel very stiff and exhausted. Perhaps i have to cut back to too weekly sessions to get more recovery. Sounds like you need a deload week perhaps. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 7, 2015 Author Share Posted June 7, 2015 I wonder if because of my age ( 45 ) doing each movement 3 times a week is too much especialy because i follow the linear progression model. Perhaps i should do smaler jumps. But the squats and deadlifts are still relatively easy. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 7, 2015 Share Posted June 7, 2015 It is true that as we get older our ability to recover from training becomes slower. So twice a week would be an option worth testing. Or you could try a bit less volume and still do three times a week... You'll figure it out, your body needs time to adapt since your coming back from serious injury. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 8, 2015 Author Share Posted June 8, 2015 Mo. 08.06.2015 Camber Bar Squat 5 x 40 5 x 40 5 x 40 5 x 60 5 x 80 5 x 100 5 x 115 5 x 115 5 x 115 Multi Grip Bar Bench Press 5 x 40 5 x 40 5 x 40 5 x 50 5 x 60 5 x 70 5 x 70 5 x 70 Trap Bar Deadlift ( high Position ) 5 x 80 5 x 80 5 x 80 5 x 100 5 x 120 5 x 140 I cycled back to 70 kg with the bench press. In the future i plan to progess only 1 kg each workout. Quote Link to comment Share on other sites More sharing options...
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