Geralt Posted December 28, 2015 Share Posted December 28, 2015 One sore ass coming up after 20 sets Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted December 29, 2015 Author Share Posted December 29, 2015 One sore ass coming up after 20 sets You are absolutly right! And my adductors are extreamly tight too. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 29, 2015 Share Posted December 29, 2015 One sore ass coming up after 20 sets You are absolutly right! And my adductors are extreamly tight too. Lol sitting down on the toilet gets a new dimension haha Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted December 29, 2015 Share Posted December 29, 2015 One sore ass coming up after 20 sets You are absolutly right! And my adductors are extreamly tight too. Lol sitting down on the toilet gets a new dimension haha Haha!! Even my wife did mention that I developed another kind of standing up from a chair since I started box squats.... Today I also feel pretty sore from yesterdays squats! But I had to work in the forest to prepare some trees for the fireplace today.... uff! That's more than active recovery I think... 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted December 29, 2015 Author Share Posted December 29, 2015 One sore ass coming up after 20 sets You are absolutly right! And my adductors are extreamly tight too. Lol sitting down on the toilet gets a new dimension haha Haha!! Even my wife did mention that I developed another kind of standing up from a chair since I started box squats.... Today I also feel pretty sore from yesterdays squats! But I had to work in the forest to prepare some trees for the fireplace today.... uff! That's more than active recovery I think... Do you train Westside Barbell style? Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted December 29, 2015 Share Posted December 29, 2015 One sore ass coming up after 20 sets You are absolutly right! And my adductors are extreamly tight too. Lol sitting down on the toilet gets a new dimension haha Haha!! Even my wife did mention that I developed another kind of standing up from a chair since I started box squats.... Today I also feel pretty sore from yesterdays squats! But I had to work in the forest to prepare some trees for the fireplace today.... uff! That's more than active recovery I think... Do you train Westside Barbell style? Yes, at least I do it for squat and DL! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted December 30, 2015 Author Share Posted December 30, 2015 We. 30.12.2015 Bench Press ( pinkeys on the rings ) 2 x 10 x 40 5 x 50 6 x 3 x 60 1 x 70 3 x 3 x 80 Bent Over Barbell Rows 10 x 40 10 x 50 10 x 60 2 x 8 x 60 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 4, 2016 Author Share Posted January 4, 2016 Mo. 04.01.2015 Trap Bar Deadlift 3 x 5 x 60 5 x 100 5 x 120 5 x 140 added belt 3 x 160 1 x 180 1 x 200 Gripper r: 3 x 5 x 83 # COC 1,5 l: 3 x 5 x 83 # COC 1,5 TTK seated 4 x 5 x 12,5 7 x 12,5 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 5, 2016 Author Share Posted January 5, 2016 Th. 05.01.2016 Bench Press 3 x 10 x 40 5 x 50 8 x 3 x 60 1 x 70 1 x 80 1 x 90 Close Grip Bench Press 8 x 60 4 x 6 x 60 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 9, 2016 Author Share Posted January 9, 2016 Sa. 09.01.2015 Grippers ( MMS ) 2 x 10 x Trainer @ 53 5 x # 1 @ 77 3 x # 1,5 @ 88 1 x # 2 @ 98 1 x # 2 @ 103 1 x # 2 @ 105 3 x 2 x # 2 @ 98 Set Practice 3 x 3 x # 1 @ 77 Last Two Fingers 3 x 15 x Guide @ 27 TTK seated 3 x 10 x 12,5 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 11, 2016 Author Share Posted January 11, 2016 Mo. 11.01.2015 Bench Press 3 x 10 x 40 5 x 50 6 x 3 x 60 3 x 8 x 60 Bent Over Barbell Rows 10 x 40 10 x 50 5 x 8 x 60 Grippers ( MMS ) 2 x 5 x T @ 53 1 x 5 x # 1 @ 77 1 x 5 x # 1,5 @ 88 3 x 3 x # 2 @ 98 Set Practice 3 x 3 x # 1,5 @ 83 TTK seated 10 x 5 10 x 10 7 x 13,75 4 x 6 x 13,75 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 13, 2016 Author Share Posted January 13, 2016 We. 13.01.2016 Grippers ( MMS ) 3 x 5 x T @ 53 5 x 3 x # 1 @ 77 speed closes 1 x # 1,5 @ 88 3 x 10 sec. isometric close x # 2 @ 98 Set Practice 3 x 3 x # 1,5 @ 88 TTK 5 x 8 x 13,75 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 15, 2016 Author Share Posted January 15, 2016 15.01.2016 Grippers ( MMS ) 2 x 5 x T @ 53 1 x 5 x # 1 @ 77 1 x 1 x # 1,5 @ 88 3 x 4 x # 2 @ 98 Set Practice ( MMS ) 3 x 5 x # 2 @ 103 TTK seated 3 x 10 x 13,75 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 18, 2016 Author Share Posted January 18, 2016 Mo. 18.01.2016 Swings 5 x 10 x 24 Get Ups 5 x 1 x 16 Grippers ( MMS ) 2 x 5 x T @ 53 5 x # 1 @ 77 1 x #1,5 @ 88 3 x 5 x # 2 @ 98 Set Practice 3 x 3 x # 2 @ 112 TTK seated 3 x 5 x 15 * I started "Simple And Sinister" today. I will do this exclusively plus my grip Training for the next few weeks. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 20, 2016 Author Share Posted January 20, 2016 We. 20.01.2015 Swings 5 x 10 x 24 Get Ups 5 x 1 x 16 2,5" Crusher 5 x 20 3 x 30 1 x 35 1 x 40 1 x 45 1 x 47,5 1 x 48,75 1 x 50 10 x 40 2-Hand Pinch ( 2" ) 5 x 20 3 x 30 1 x 40 1 x 45 1 x 47,5 1 x 50 1 x 52,5 1 x 55 10 x 45 * I haven't done the Crusher or any thick bar training and the 2-Hand Pinch the last 4 weeks. My Crusher max went down 5 KG but my 2-Hand Pinch stayed the same. The TTK probably helped to keep my 2 pinching max. I am already feeling and moveing much better since starting "Simple And Sinister". Quote Link to comment Share on other sites More sharing options...
honk Posted January 20, 2016 Share Posted January 20, 2016 How does your grip training look now? Can you give us a weekly overview and tell us how you programm your progression? Also: I'm glad you're moving better already. Kinda impatient to know, if my messed up t-spine can tolerate KB swings. But I'm glad you reminded me of get ups. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 20, 2016 Author Share Posted January 20, 2016 My plan is to do alternate a gripper / dynamic pinch workout with a thick bar / static pinch workout. At the moment i try to work three times a week. With grippers i will do 3-5 sets of 1-5 reps and or static holds for 5-10 seconds. I will also do accessory movements to work on my weaknesses. At the moment this is setting practice and TTK to build the thump pad. I programm my progression by feel. Thick bar and static pinch will be the same 3-5 sets and or static holds for 5-10 seconds. I will see how this plan will develop and how it works. Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 20, 2016 Share Posted January 20, 2016 Trial and error...works best but it costs a lof time. Any specific gripgoals Jörg? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 20, 2016 Author Share Posted January 20, 2016 This year i want to close # 3 MMS lift 80 KG on my 2-Hand Pinch device and 70 KG on my 2,5" Cruscher. I want to compete at next years german nationals. 3 Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 20, 2016 Share Posted January 20, 2016 (edited) Cool! I think with some specialised training you could do good stuff then. Maybe some injuries bothered you in the past and even up till now, but seeing how much weight you have lifted off the ground in the past, there should be power under the hood to transfer this to your hands. There's a template for grippers in the light of dynamic effort, that lets you work in percentages of your 1rm, perhaps this will suit you also to try sometime. If you are interested, i can direct you to the templates. Should be here on the board. Tim Struse used this method for his mm7 cycle. I think it can also work for the other grip implements. For now good luck on your current approach. Edit: wait...found it. I'll just hand it over..also an Andrew Durniat approach mentioned. TIM STRUSE WORKOUT Week 1: (two harder work days and one recovery) Wed: 5x3@75% (speed) Fri: 5x3@50% (recovery) Sun: 3x1@90% (3 second overcrushes) + 3x3@70% (speed) Week 2: Same as Week 1 Week 3: (one harder work day and two recovery) Wed: 5x3@50% (recovery) Fri: 5x3@50% (recovery) Sun: 6x4@70% (speed) Week 4: Same as Week 3 Week 5: (recovery only) Wed: 5x3@50% (recovery) Fri: 5x3@50% (recovery) Sun: 5x3@50% (recovery) Week 6: strength is at its peak, so either: (1) cert attempt then begin cycle again next week; or (2) no cert attempt and begin cycle again. This is what Andrew Durniat once described... With lighter grippers (#3 and under) I can train weekly, but with training #3.5 and above I have found I can only train every other week. I do not train max effort but am approaching 90%. With gripper rgc I have been using a percentage based approach with my training: 5x5 @ 75%, 6x4 @ 80%, 7x3 @ 85%, 5x2 @ 90% I've been using ccs sets and am experiencing good strength as long as I go with a week off in between. My assistance grip exercises are TTK, grip machine reps and wrist roller. Edited January 20, 2016 by Geralt 2 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 21, 2016 Author Share Posted January 21, 2016 Thanks for posting this plans Geralt. I am allways interestrd how others programm their workouts. 1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted January 21, 2016 Share Posted January 21, 2016 Indeed, thanks for sharing, Geralt! Seems to be an interesting program! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 21, 2016 Author Share Posted January 21, 2016 What i like a lot is to do some dynamic sets as a primer for my heavy sets. This works great for squats, benches and deadlifts. I think it will also work great for grippers! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted January 21, 2016 Share Posted January 21, 2016 What i like a lot is to do some dynamic sets as a primer for my heavy sets. This works great for squats, benches and deadlifts. I think it will also work great for grippers! I've found out the same! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 21, 2016 Author Share Posted January 21, 2016 21.01.2015 Swings 5x10 x 24 Get Ups 5 x 1 x 16 * I will increase the Swing sets next sessions. I feel great! Quote Link to comment Share on other sites More sharing options...
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