Geralt Posted November 10, 2014 Share Posted November 10, 2014 The initial drive / start is the hardest part. That little kick goes almost automatic I guess. Still strong press Roy. I am so behind on this press, set aside my shoulder nag. Quote Link to comment Share on other sites More sharing options...
Royz Posted November 10, 2014 Author Share Posted November 10, 2014 The initial drive / start is the hardest part. That little kick goes almost automatic I guess. Still strong press Roy. I am so behind on this press, set aside my shoulder nag. Hey Geralt I'm currently doing this very simple drill to improve my shoulder health, stability and mobility. It's called a scapular wall slide and at first I could hardly do it with my left arm, but veeeery slowly the movement is getting better and at the same time the nag seems to be getting less. I try to do 20 repititions (almost) each day. I don't think you've got the same shoulder nag as me, but perhaps it can do something for you as well. Example vid: 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 10, 2014 Share Posted November 10, 2014 (Almost) daily stuff for me buddy! The wall is starting to show a sliding pattern lol but thnx! 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted November 11, 2014 Author Share Posted November 11, 2014 Training friday 7 nov. Had planned to max out with deadlift today, but my (lower)back has been extremely stiff all week, so I definitely didn't feel up to it. Instead I maxed out with Fatgripz deadlift (because you don't have to use that much weight), but that turned out to be a bit of a anti-climax as well. Overhead press Speed 10x 2x70kg Do deadlift with Fatgripz max. 1x120kg/ 1x130kg/ 1x40kg/ -x140kg Mmmm. Really thought my thickbar strenght had improved, turned out it didn't. Although the 140kg did go up a little easier and I was able to get a decent hold at the top. Rev. grip floor press 6x80kg/ 4x90kg/ 3x100kg/ 8x90kg + Barbell lunges 8x70kg/ 8x80kg/ 6x90kg/ 6x90kg Cable row v-bar with Fatgripz 6x115kg/ 6x125kg/ 6x135kg One arm cable row with Fatgripz on free spinning handle 9x50kg/ 4x55kg/ 4x55kg/ 4x55kg/ 15x65kg(without Fatgripz) Very hard. Comparable to Rolling thunder only with better spin. And also.... Machine leg press - rep and quarter Pinchwalk with 2x10kg (really fat ones) Bicep curls light Reverse wrist curls light Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 11, 2014 Share Posted November 11, 2014 The body has strange ways dude. I know the feeling. Get amped up, go to the gym, and just can't perform like you want to. Next time you feel the same or even tired and you can lift an entire tractor overhead. Quote Link to comment Share on other sites More sharing options...
Royz Posted November 11, 2014 Author Share Posted November 11, 2014 The body has strange ways dude. I know the feeling. Get amped up, go to the gym, and just can't perform like you want to. Next time you feel the same or even tired and you can lift an entire tractor overhead. Definitely! I don't know if I will ever find what makes everything fall into place sometimes. With grip it is even harder to predict how strong you are going to be on a given day than with regular strenght movements. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted November 12, 2014 Author Share Posted November 12, 2014 (edited) Training 11 nov. 2014 Overhead press 5x 2x80kg + Grippers TNS Right GHP5 2x/ 2x/ 2x/ 1x/ 1x/ 9xGHP4 Left #2 2x!/ 1x/ 2x/ -x/ -x/ 9x#1.5 First time I did a double with GHP5! So some progress is being made after all. Next gripper up would be the #2.5. Really wanna TNS my #2.5. never been able to do that, not even when I was a hair away from mms closing my 153 #3. Reverse grip floor press 6 x 8x80kg + Hangs with Fatgripz on free spinning handles, hands facing each other BW 230lbs In seconds 20s/ 19s/ 18s/ 21s/ 18s Horizontal leg press - rep and a quarter Couple of light sets + Pinchwalk with two really fat 10kg plates 3x approx. 30m Romanian deadlift 6x100kg/ 6x120kg/ 6x130kg/ 6x140kg Back still not up to regular deadlifts, but these felt good Pullups 3x/ 4x/ 5x/ 6x/ 5x No pullup power left. Bicep curl against wall with Fatgripz on EZ bar 4x 20x28kg Arms where pumped like crazy after this. Edited November 12, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted November 18, 2014 Author Share Posted November 18, 2014 Friday 14 nov. 2014 Bit of an oddball training. Feeling a bit under the weather and little aches and pains all over. Decline bench press 4x100kg/ 4x100kg/ 4x100kg/ 6x110kg/ 4x110kg/ 4x120kg/ 3x125kg Long time since I last did this one. Took me a couple of sets to find my groove. Used a fairly narrow grip, left shoulder is feeling fine. Barbell lunges 4x 6x80kg Grippers TNS Right 3x#2/ 1xghp5/ 11xghp4/ 10xghp4/ 8xghp4 Left 3xghp4/ 1x#2/ 8x#1.5(filed)/ 9x#1.5(filed)/ 10x#1.5(filed) Didn't have much power so decided to do some higher rep stuff. Leg press horizontal rep and a quarter 10+10x93kg/ 10+10x109kg/ 10+10x109kg + Pinchwalk with fat 10kg's 3x 30m each hand Cable row with Fatgripz on rotating handles 10x90kg/ 10x100kg/ 5x110kg/ 5x110kg/ 4x110kg and without Fatgripz > 6x125kg/ 6x135kg/ 5x145kg Towel dumbbell curl 10x18kg/ 10x18kg/ 10x20kg Just goofing around. Loop a towel round a dumbbell handle and lift it by the towel. Loadable Sledge swings 'call to order' 3x 15x10kg Quote Link to comment Share on other sites More sharing options...
RTvG Posted November 18, 2014 Share Posted November 18, 2014 Grippers TNS Right GHP5 2x/ 2x/ 2x/ 1x/ 1x/ 9xGHP4 Left #2 2x!/ 1x/ 2x/ -x/ -x/ 9x#1.5 First time I did a double with GHP5! So some progress is being made after all. Next gripper up would be the #2.5. Really wanna TNS my #2.5. never been able to do that, not even when I was a hair away from mms closing my 153 #3. Good stuff! Quote Link to comment Share on other sites More sharing options...
Royz Posted November 18, 2014 Author Share Posted November 18, 2014 Grippers TNS Right GHP5 2x/ 2x/ 2x/ 1x/ 1x/ 9xGHP4 Left #2 2x!/ 1x/ 2x/ -x/ -x/ 9x#1.5 First time I did a double with GHP5! So some progress is being made after all. Next gripper up would be the #2.5. Really wanna TNS my #2.5. never been able to do that, not even when I was a hair away from mms closing my 153 #3. Good stuff! Thanks Bob! Hopefully I can keep progressing this time without getting hurt. Fingers crossed. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted November 19, 2014 Author Share Posted November 19, 2014 (edited) Tuesday 18 nov. 2014 Another mish mash training. I'm going to do two more of these before I start a more structured approach again and make another run at a overhead and deadlift PR. I feel some tissues have been overused lately so I'm trying some new stuff (and old stuff). Still feeling a bit under the weather, stiffness in back is loosening up a bit though. Decline bench press 4x100kg/ 4x110kg/ 4x110kg/ 4x110kg Could've gone heavier but didn't feel right. Not fully recovered from last time. + Gripper strap lifts from floor (not holds) Right #2(filed) x5kg/ x6,5kg/ x7,5kg/ x10kg/ -x11,5kg Left #1.5(filed) x5kg/ x6,5kg/ x7,5kg/ x10kg/ -x11,5kg First time I've tried these. You start with the weight on the floor, than put the strap between the handles and try to lift the weight of the floor. It takes a short but really hard contraction to do this. So it might be beneficial for the last part of the crush also it makes it really easy to progress with small increments. Going to alternate these with TNS sessions for a while. My end crush really sucks at the moment. Reverse grip floor press 4x90kg/ 4x95kg/ 4x100kg/ 3x105kg/ 3x105kg/ 3x105kg Didn't expect much of these after decline presses but they went suprisingly well. Hangs with Fatgripz on rotating handles, palms facing wall In seconds: 12/ 12/12/ 12/ 12/ 9 Damn these are hard! I think I could hang almost three times as long from a non-rotating regular pullup bar with fatgripz. You can't use wrist power to relieve some of the stress from the thumb the handles just rotates to the weakest point of the grip. + Dumbbell Side raises 15x10kg/ 15x14kg/ 15x18kg/ 15x18kg/ 15x18kg + 20x10kg Snatch grip romanian deadlift 8x100kg/ 5x110kg/ 5x110kg/ 5x110kg Man that snatch grip is brutal. Obviously my grip wasn't fresh by this time but I had a really hard time holding on to just 110kg! Some of those weightlifting guys can pull 200kg overhead with a snatch grip, they must have monstrously strong grips. Wall curls with Fatgripz on EZ bar 6x 20x28kg Arms about to explode! Even though the weight was really light. + Reverse grip wrist curls Edited November 19, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted November 20, 2014 Author Share Posted November 20, 2014 Usually not into 'internet humor', but I thought this one was funny... Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted November 20, 2014 Share Posted November 20, 2014 Usually not into 'internet humor', but I thought this one was funny... Hahaha, that's a good one. I always chuckle at the guys using the pad for squats...even with small traps, just a few weeks of dedicated training without the pad will condition the shoulders and traps to handle the load with no pain. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted November 24, 2014 Author Share Posted November 24, 2014 Friday 21 nov. 2014 Have been feeling a tightness/irritation in my right shoulder. It basically only hurts with the last couple of centimers of the overhead press or any other overhead movement. But I'm not taking any chances so I'm going to skip (overhead) pressing for a couple of weeks probably. There goes my optimism for reaching my 1x100kg goal within a couple of months... Dumbell back raises with chest on incline bench 10x18kg/ 8x22kg/ 8x22kg/ 8x22kg/ 8x22kg Grippers Wanted to, but there was no power there... Hangs with fatgripz on rotating handles, palms facing wall In seconds 19s/ +10kg 10s/+10kg 10s/+10kg 10s/+10kg 8s Zercher squat 5x60kg/ 5x70kg/ 5x80kg/ 5x90kg/ 3x100kg First time I've tried these. Not sure if it's a keeper but really fun to do. Definitely makes you feel like a badass even when your using light weights. Sort of similar to front squats but easier to perform, for me anyway. I can't do front squats due to shoulder and wrist mobility issues. Because the weight is in front of you the leg position is very similar to the deadlift position and you have to tighten your core really hard to stay upright. Possibly a great accessory movement to deadlifting. Legs sore for three days Barbell row to chest with Fatgripz 5x90kg/ 5x100kg/ 5x100kg/ 5x100kg Barbell lunges 6x60kg/ 6x70kg/ 6x80kg Legs really wobbly after the Zercher squats. Front lat pull downs 10x85kg/ 10x95kg/ 10x105kg/ 5x115kg Front and back levers with leverage bar Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 25, 2014 Share Posted November 25, 2014 (edited) It is annoying to finally come in the area of your goal and than get an injury. Also happens to me basically every time. Maybe it is a good idea to just accept where your strong point lie and what your weaknesses are. Do what you are good at. I think you are a strong puller. Look at your DL and rowing motions. Also your leg drive is strong. Bench is strong, and shoulders also but those are a weak spot, specially when working overhead. Perhaps attack those only with high reps and not per definition big weights? Edited November 25, 2014 by Geralt Quote Link to comment Share on other sites More sharing options...
Royz Posted November 25, 2014 Author Share Posted November 25, 2014 It is annoying to finally come in the area of your goal and than get an injury. Also happens to me basically every time. Maybe it is a good idea to just accept where your strong point lie and what your weaknesses are. Do what you are good at. I think you are a strong puller. Look at your DL and rowing motions. Also your leg drive is strong. Bench is strong, and shoulders also but those are a weak spot, specially when working overhead. Perhaps attack those only with high reps and not per definition big weights? Thanks man, but lately it seems everything is a weakpoint. ;-) Still learning. Twice a week overhead is effective, but perhaps a little too much (for me). Regular benching by the way hurts my shoulders more than overhead pressing. The say it's the journey that counts not the destination... This is very true, but I really would like to get where I'm f**k-ing going once in a while haha. 1 Quote Link to comment Share on other sites More sharing options...
climber511 Posted November 25, 2014 Share Posted November 25, 2014 When was your last "deload" week? How often do you do "therapy" type work when you feel the beginnings of an injury? It took me decades of beating the heck out of myself before learning that taking better care of results in better numbers. Sometimes "Rest is Training". Quote Link to comment Share on other sites More sharing options...
Royz Posted November 25, 2014 Author Share Posted November 25, 2014 (edited) When was your last "deload" week? How often do you do "therapy" type work when you feel the beginnings of an injury? It took me decades of beating the heck out of myself before learning that taking better care of results in better numbers. Sometimes "Rest is Training". Mmmm.. mostly when I feel something 'coming' I try to switch to other stuff. I only train twice a week so I rarely do a real deload week, only if I'm feeling really beaten/tired, maybe once in 3 months? I stretch everyday anything that feels tight, is that considered therapy? I also recently bought an Armaid which I don't use often enough, on average once or twice a week I guess and after training I always ice and stretch any painfull bits, mostly inside of elbows and shoulders at the moment. The tightness/pain I'm feeling in my right shoulder at the moment I've never had before so I'm not really sure how to deal with that. I'm ditching overhead pressing for the moment, but any advice on that would be appreciated. I feel it in the front of my shoulder but only when my arms are almost completely overhead. So if I would do a front raise and raise my arm beyond horizontal to straight overhead I would only feel the pain in the last degrees of the movement. Does that explanation make sense? Edited November 25, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted November 26, 2014 Author Share Posted November 26, 2014 (edited) Training tuesday 25 nov. 2014 A very bleh training, next week I'm starting with the structured approach again. AND I discovered I've lost (another) pair of Fatgripz at the gym! Must've forgotten to get them of a barbell or something last time at the gym... Naturally nobody brought them to lost items. Very steep incline press on hammerstrenght-ish machine 4x25kg(each side)/ 4x30kg/ 3x35kg/ 15x25kg My right shoulder thought this was cool, my left shoulder thought this sucked... Decline bench press 5x4x100kg Machine dips 10x155kg/ 5x175/ 5x175kg Should start dipping for real again. This machine is just to easy. It actually only goes to 135kg, so I just stack dumbbells on top of the weight stack to get proper resistance. Grippers TNS Did these in betweens sets incline press, decline press and dips Right 7x 1xghp5/ 2x 7x ghp4 Left 7x 1x #2/ 2x 7x #1.5 Well this sucked. Actually couldn't get a close in my first worksets. Than I got angry with myself and managed a couple of singles some of which where convincing closes and others where either just closed or near misses. Snatch grip romanian deadlift 6x90kg/ 6x100kg/ 6x110kg/ 6x120kg/ 6x130kg My grip wasn't tired this time from thickbar so it went better. Still very tough on the grip, but gripwise could've gotten a bit more. Pullups 3x/ 3x/ +10kg 3x/ +10kg 3x/ +10kg 3x/ 6x Very sucky. Plate pinch 2x very fat 10kg plates Some walks, lifts and swings. Dynamic pinch with modified thumb screws on vulcan 4x 10reps Didn't like the thumb screws very much. Too small and your only pinching with your fingertips and the full ROM actually hurt my right thumb. So I basically just screwed on a couple of pieces of wood and now I can pinch with my whole hand and also with two hands simultaneously if I wanted to. Also the pinch doesn't end so very thin now anymore and my right thumb is very happy with that. Will post a pic next time. Seated calf presses 4x 15x85kg Some L-sit progressions Edited November 26, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted November 27, 2014 Share Posted November 27, 2014 Grrr that sucks about the Fatgripz. Quote Link to comment Share on other sites More sharing options...
Royz Posted December 3, 2014 Author Share Posted December 3, 2014 Training 28 nov. 2014 Overhead press seated on flat bench, no back support 8x 4x60kg Taking it easy. This is however much harder than the standing version, probably because you can't use any momentum at all, plus you haven't got a back support to brace yourself against. + Grippers TNS Right 32 reps in 7 sets x#2 Left 40 reps in 7 sets xghp4 Huge rep PR's both hands! Zercher squat 5x80kg/ 5x90kg/ 5x95kg/ 5x100kg Going to keep doing this one for a couple of weeks. It might be a keeper. + Fatgripz hangs In seconds/ 12s xBW+10kg/ 12s xBW+12kg/ 8s xBW+14kg/ 7s xBW+14kg/ 8s xBW+14kg New pair of Fatgripz. Definitely a bit stickier than my old pair (lost at gym). Back raises, chest on incline bench 5x 15x14kg + Face pulls with towel 4x 15x50kg Farmers walk 2xfat 10kg 3x30m both hands Dynamic pinch stuff on modified thumb screws Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted December 5, 2014 Share Posted December 5, 2014 Training 28 nov. 2014 Overhead press seated on flat bench, no back support 8x 4x60kg Taking it easy. This is however much harder than the standing version, probably because you can't use any momentum at all, plus you haven't got a back support to brace yourself against. + Grippers TNS Right 32 reps in 7 sets x#2 Left 40 reps in 7 sets xghp4 Huge rep PR's both hands! Zercher squat 5x80kg/ 5x90kg/ 5x95kg/ 5x100kg Going to keep doing this one for a couple of weeks. It might be a keeper. + Fatgripz hangs In seconds/ 12s xBW+10kg/ 12s xBW+12kg/ 8s xBW+14kg/ 7s xBW+14kg/ 8s xBW+14kg New pair of Fatgripz. Definitely a bit stickier than my old pair (lost at gym). Back raises, chest on incline bench 5x 15x14kg + Face pulls with towel 4x 15x50kg Farmers walk 2xfat 10kg 3x30m both hands Dynamic pinch stuff on modified thumb screws Nice workout man. I think you're doing very good work considering the injuries you have to dance around. I know what it's like to do those unsupported seated presses and that weight is no joke, they are extremely hard. And that is some excellent gripper work. Sucks that you lost your fat gripz. I lost my lifting belt a few times at the gym and it always sucks, not just because I have to buy a new one, but because I know someone out there is using my belt! Quote Link to comment Share on other sites More sharing options...
Royz Posted December 6, 2014 Author Share Posted December 6, 2014 Thanks Anthony, I just keep on going And always searching for workarounds. Off course if something really hurts I will skip it all together. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted December 10, 2014 Author Share Posted December 10, 2014 Training 4 dec. 2014 Dips 10x 3xBW+40kg + Grippers TNS Right 7x single ghp5 Left 6x single #2 Hands were cold and every rep fel hard. DO deadlift 10x 2x150kg Back is feeling a bit less stiff. Starting deadlifting again. Easing into it. Romanian deadlift 5x100kg/ 5x120kg/ 5x130kg/ 5x140kg Back raises, chest on incline bench 15x14kg/ 12x18kg/ 10x20kg/ 10x22kg/ 10x22kg Hangs with Fatgripz 5x 12s Hands already fried from deadlifting I think. Dumbbell farmers walk with Fatgripz 3x30m x40kg Alternate dumbbell curl with Fatgripz 6x20kg/ 5x24kg/ 4x26kg/ 3x28kg Curling is starting to feel better. Quote Link to comment Share on other sites More sharing options...
Royz Posted December 10, 2014 Author Share Posted December 10, 2014 (edited) Training 9 dec. 2014 Overhead press, sitting on flat bench 3x60kg/ 3x65kg/ 3x70kg/ 3x72,5kg Last rep on last set was a struggle, should've skipped it. I'm guessing this movement is about 10-12kg harder for me than the standing variation. Zercher squat 5x90kg/ 5x100kg/ 5x105kg Getting a bit more used to this movement now. Grippers TNS (in betweens sets overhead and Zerchers) Right: 6x attempt at a double with ghp5, got it three times + 9x ghp4 Left: 6x attempt at a single with ghp5, got it four times. First time ever closing ghp5 with lefty! + 5xghp4 Pinch wide: 2HP with two really fat 20kg plates, combined width 10-11cm 5x/ 3x/ 3x/ 3x/ 3x Really suck at pinch. Can't believe there are people doing this with one hand! Need to work harder at pinch. Pinch medium: One hand swings with two 10kg plates 4x 10x (with a couple of drops in there, in fact almost dropped them on somebody ) + Pullups 3x/ 4x/ 5x/ 6x/ 7x/ 8x Cable row, neutral wide grip 6x100kg/ 6x110kg/ 6x120kg/ 6x130kg/ 5x135kg/ 20x100kg + Pinch dynamic: with modified thumb screws 6 sets with ? resistance. Have been using the orange spring for this so far, but it's a bit too light to use when pinching with two hands. Going to put on the black spring. Alternate dumbbell curl 6x20kg/ 6x24kg/ 6x28kg/ 6x30kg/ 15x18kg Left shoulder hurt a bit on heaviest set. Still happy with this, haven't done heavy curls in a looong time. + Seated calf presses, one legged 15x65kg/ 15x75kg/ 12x85kg/ 10x90kg/ 10x90kg Edited December 10, 2014 by Royz Quote Link to comment Share on other sites More sharing options...
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