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Jörg Keilbach's New Log


Jörg Keilbach

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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

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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.

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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?

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My best squat was 260 KG, bench 190 KG and deadlift 280 KG. Those lifts were done with just a belt and wrist wraps.

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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

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Thank's a lot Thomas.

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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

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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

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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

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Hey, do you have some kind on routine for grippers or you just going from lighter ones to harder ones by each training?

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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.

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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.

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Thanks Jüri i will.

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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

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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

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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 ).

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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

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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.

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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.

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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.

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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.

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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.

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