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Jörg Keilbach -training Log


Jörg Keilbach

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Mo. 07.07.2014

1. Camber Bar Squats

3 x 5 x 60 KG
5 x 80 KG
5 x 100 KG
5 x 120 KG
3 x 5 x 137,5 KG

2. Trap Bar Deadlifts

5 x 105 KG
5 x 125 KG
5 x 145 KG
5 x 165 KG
5 x 185 KG

Robert Baraban Adjustable Handgripper ( custome made for BTR-Training )

5/5 x 5
6/6 x 5
7/7 x 5
8/8 x 1
8/9 x 1 x 5
7/7 x 5 x 5


Titans Telegraph Key

5 x 5 KG
5 x 7,5 KG
5 x 8,75 KG
4 x 5 x 10 KG
4 x 10 KG

Levering ( left/ right )

3 x 5 x 3,75

Levering ( front/back )

3 x 5/10 x 5








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Glad to see you have a log here, buddy.

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Thanks Jedd,

i hope you will look at it from time to time and will give me some coments/advices. I will use the RB-BTR the next few weeks to see if it helps with my COC # 3 goal.

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Tu. 08.07.2014

Just did some recovery stuff ( Dexterity Balls Level 2, Expand Your Hands Bands, finger walking on a broomstick with weight attached, Iron Mind Egg, stretching my hands and wrists ).

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We. 09.07.2014

Camber Bar Squats

3 x 5 x 60 KG

5 x 80 KG

5 x 100 KG

3 x 5 x 120 KG

Apollon's Axle Row

5 x 45 KG

5 x 55 KG

3 x 5 x 65 KG

Apollon's Axle Deadlift

5 x 85 KG

3 x 5 x 105 KG - last rep was not completly locked out

Apollon's Axle Wrist Curls

3 x 10 x 35 KG

Twist Yo' Wrist

3 x 20 x 3,75 KG

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Just recofery stuff for my Hands.


Th. 10.07.2014

Just recofery stuff for my Hands.

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Fr. 11.07.2014

Camber Bar Squats

3 x 5 x 60 KG

5 x 80 KG

5 x 100 KG

5 x 120 KG

3 x 5 x 140 KG

Trap Bar Deadlift

5 x 107,5 KG

5 x 127,5 KG

5 x 147,5 KG

5 x 167,5 KG

5 x 187,5 KG

Robert Baraban Adjustable Handgripper ( custome made for BTR-Training )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 5 x 3

8/9 x 1 x 3

7/7 x 10

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Sa. 12.07.2014

Blockbuster Pinch Grip Block

3 x 20 KG

3 x 25 KG

3 x 30 KG

3 x 35 KG

3 x 40 KG

3 x 45 KG

IronMind Hub

3 x 5 KG

3 x 7,5 KG

3 x 10 KG

3 x 11,25 KG

Was not realy into training today. Then i thougth i will try out some of my new toys from Robert Baraban.

Robert Baraban Granate 100 mm

3 x 15 KG

3 x 17,5 KG

3 x 20 KG

Rober Baraban Granate 80 mm

3 x 21,25 KG

3 x 22, 5 KG

2-Hand-Robert Baraban Pinch Block 100 mm

3 x 20 KG

3 x 25 KG

3 x 27,5 KG

3 x 30 KG

3 x 32,5 KG

3 x 33,75 KG

3 x 35 KG

2-Hand-Robert Baraban Pinch Block 50 mm

3 x 25 KG

3 x 27,5 KG

3 x 30 KG

3 x 32,5 KG

3 x 35 KG

3 x 37,5 KG

3 x 40 KG

2-HandRobert Baraban Pinch Block 8 mm

3 x 20 KG

3 x 22,5 KG

3 x 23,75 KG

3 x 25 KG

3 x 26,25 KG

3 x 27,5 KG

3 x 28,75 KG

3 x 30 KG

In the end it was a great workout!

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Mo. 14.07.2014

Cambere Bar Squats

3 x 5 x 62,5 KG

5 x 82,5 KG

5 x 102,5 KG

5 x 122,5 KG

Apollon's Axle Row

5 x 47,5 KG

5 x 57,5 KG

3 x 5 x 67,5 KG

RB Adjustable Handgripper ( BTR )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 1

9/9 x missed

8/9 x 1 missed the second rep

8/8 x 5

8/9 x 1 x 4

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We. 16.07.2014

RB Adjustable ( BTR )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 2

8/9 x 1 missed the second rep

8/9 x 1 missed the second rep

One Wicked Wrist Roller - reverse

5 x 10 + 10 sec. isometric hold at the end x 50 KG

One Wicked Wrist Roller

5 x 10 + 10 sec. isometric hold at the end x 60 KG

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Th. 17.07.2014

Cambere Bar Squat

3 x 5 x 62,5 KG

5 x 82,5 KG

5 x 102,5 KG

5 x 122,5 KG

3 x 5 x 142,5 KG

Trap Bar Deadlift

5 x 110

5 x 130

5 x 150

5 x 170

5 x 190

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Mo. 21.07.2014

RB-Adjustable Handgripper ( for BTR-training )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 1

9/9 x missed

8/8 x 3

8/8 x 2 missed the third rep

RB-Adjustable Handgripper

8/8 x 7

8/9 x 1

9/9 x 1

9/10 x 1

10/10 missed

Titans Telegraph Key

10 x 5 KG

10 x 7,5 KG

3 x 8 x 10 KG

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Thank's Matt,

i am still in the beginning stage with my grip training. Currently i am testing all the equipment i ordered. After my holiday trip to spain i will start some more systematic training.

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Tu. 22.07.2014

Camber Bar Squat

3 x 5 x 65 KG

5 x 85 KG

5 x 105 KG

5 x 125 KG

3 x 5 x 145 KG

Trap Bar Deadlift

5 x 112,5 KG

5 x 132,5 KG

5 x 152,5 KG

5 x 172,5 KG

5 x 192,5 KG

Hub Lift

5 x 12,5 KG alap

36-KG Inch Dumbbell Deadlift

5 x alap

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I will not train for the next 8 day's. I am going to spain for a holiday trip. I only take my Expand Your Hands Bands and my Iron Mind Egg with me.

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Good idea taking the bands and egg with you on the trip brother.

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Th. 31.07.2014

RB-Adjustable Handgripper ( for beyond the range training )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 1

9/9 x 1 x 3 :)

8/9 x 3 :)

8/8 x 5

The off time increased my gripping power as expected!

Titans Telegraph Key

10 x 5 KG

10 x 7,5 KG

6 x 10 KG x 3

Block Weight Deadlift Medley

3 x 1 x 8 KG, 10 KG, 12 KG, 14 KG

Block Weight Curl

5 x 8 KG

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(bad word filter)!!! Broke my left foot today. It will take 4-6 weeks to heal.

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Sorry to hear that. Heal up! Apart from that, good to see that rest did your grip good! You will be back on your feet in no time. A healthy body = good recovery and damage repair.

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Sa. 02.08.2014

COC # T l

l 5 / r 5 x 3

COC # 1

l 5 / r 5

COC # 2

l 1 / r 3 x 2 :grin:

l missed / r 2 missed the third rep

TTK seated John Brookfield style

8 x 12,5 KG x 5

Decided to test the COC #2 today. Before i started the cyle with the RB Adjustable Handgripper ( for BTR-Training ) i couldn't close the # 2 with the left Hand and only once with the right. I was sceptical about the outcome. Would i loose some strength with the TSG's by only useing the RB? I found out, that you could get stronger at least if you train beyond the range. I like this gripper very much! Especaly because i am equaly strong with both hands.

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Mo. 04.08.2014

RB Adjustable Handgripper ( for BTR-Training )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 4 x 2

8/8 x 6

7/7 x 10

TTK seated John Brookfiels style

10 x 5 KG

10 x 10 KG

5 x10 x 12,5 KG

Expand Your Hand Band

5 x 10 x blue band

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Tu. 05.08.2014

Sidewinder

3 x 20 at 3 rotations

The Wrist Enforcer - pronating / supinating

3 x 10 x 2,5 KG

The Wrist Enforcer - front levering

3 x 10 x 2,5 KG

The Wrist Enforcer - back levering

3 x 20 x 2,5 KG

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We. 06.08.2014

Shot Rotations clockwise

3 x 20 x ( 2 x 2 KG )

Shot Rotations counter-clockwise

3 x 20 x ( 2 x 2 KG )

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Th. 07.08.2014

RB Adjustable Handgripper ( BTR )

5/5 x 5

6/6 x 5

7/7 x 5

8/8 x 1

8/9 x 1

9/9 x 1

9/10 x missed x 2

TTK seated John Brookfield style

10 x 5 KG

10 x 10 KG

12 x 12,5 KG x 3

5 x 13,75 KG x 3

Expand Your Hand Bands

5 x 10 x blue band

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