Jörg Keilbach Posted August 3, 2015 Author Share Posted August 3, 2015 Mo. 03.08.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 3 x 120 1 x 140 4 x 160 Trap Bar Deadlift ( high position ) 5 x 80 5 x 100 5 x 120 added belt 3 x 140 1 x 160 1 x 180 4 x 200 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 4, 2015 Author Share Posted August 4, 2015 Tu. 04.08.2015 Bench Press pinkies on the rings 5 x 42,5 5 x 52,5 5 x 62,5 3 x 72,5 1 x 77,5 4 x 82,5 5 x 77,5 5 x 77,5 Bent Over Row 10 x 45 8 x 65 8 x 65 8 x 65 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 6, 2015 Author Share Posted August 6, 2015 Th. 06.08.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 5 x 120 5 x 140 Romanian Deadlift 5 x 60 5 x 80 5 x 102,5 5 x 102,5 5 x 102,5 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 7, 2015 Author Share Posted August 7, 2015 Fr. 07.08.2015 Bench Press index touching the smooth part 5 x 45 5 x 55 5 x 65 3 x 70 5 x 75 5 x 70 5 x 70 Bent Over Row 10 x 47,5 6 x 67,5 6 x 67,5 6 x 67,5 Gladiator Power 38 KG Inch Dumbbell Deadlift And Hold ( on the minute ) 5 sec. 5 sec. 5 sec. 5 sec. 5 sec. Gladiator Power 10 KG Block Weight Deadlift And Hold By The Face ( on the minute ) 5 sec. 5 sec. 5 sec. 5 sec. 5 sec. Gladiator Power 10 KG Block Weight Deadlift And Hold ( on the minute ) 5 sec. 5 sec. 5 sec. 5 sec. 5 sec. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 10, 2015 Author Share Posted August 10, 2015 Mo. 10.08.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 3 x 120 1 x 140 5 x 160 Bench Press pinkies on the rings 5 x 42,5 5 x 52,5 5 x 62,5 3 x 72,5 1 x 77,5 5 x 82,5 5 x 77,5 5 x 77,5 Bent Over Row 8 x 47,5 8 x 57,5 7 x 67,5 7 x 67,5 7 x 67,5 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted August 10, 2015 Share Posted August 10, 2015 You are doing well, Jörg! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 10, 2015 Author Share Posted August 10, 2015 Thank you Jüri! Yes i am doing well. My bench press problems are now solved with pinkies on the rings grip. My schedule is flexible. I train 2 - 4 times. I just make sure squat, press and pull is worked twice a week. I hope i will be able to start serious grip training soon. My right elbow is still nagging me a litle. hope you are doing well! Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted August 10, 2015 Share Posted August 10, 2015 Thank you Jüri! Yes i am doing well. My bench press problems are now solved with pinkies on the rings grip. My schedule is flexible. I train 2 - 4 times. I just make sure squat, press and pull is worked twice a week. I hope i will be able to start serious grip training soon. My right elbow is still nagging me a litle. hope you are doing well! Take your time with grip, don't rush and stay healthy! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 13, 2015 Author Share Posted August 13, 2015 Th. 13.08.205 Bench Press index touching the smooth part 5 x 40 5 x 50 5 x 60 5 x 70 5 x 77,5 5 x 72,5 5 x 72,5 Bent Over Rows 8 x 47,5 8 x 57,5 8 x 67,5 8 x 67,5 8 x 67,5 Barbell Shrugs 5 x 60 5 x 80 5 x 100 * just tried the exercise Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 14, 2015 Author Share Posted August 14, 2015 Fr. 14.08.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 5 x 120 5 x140 Trap Bar Deadlift ( high position ) 5 x 80 5 x 100 5 x 120 added belt 3 x 140 1 x 160 1 x 180 3 x 200 * The plan was to do 5 reps. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 17, 2015 Author Share Posted August 17, 2015 I will starte a new 6 week training cycle today. The volume of squats will be raised to 3 sets of 5 on the first day ( volume day ) and on the second day there will be 1 set of 5 with a heavier weight ( intensity day ). The weights will be reseted to 135 x 3 x 5 and 145 x 1 x 5. At the end of this 6 week cycle i hope to get 160 x 3 x 5 and 170 x 1 x 5. Trap bar deadlifts weight will also be reseted to 185 x 1 x 5. At the end of the cycle i hope to get 210 x 1 x 5. Bench press weights will not be reseted. Hopfully everything happens as planed. 2 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 17, 2015 Author Share Posted August 17, 2015 Mo.17.08.2015 Bench Press pinkies on the rings 5 x 45 5 x 55 5 x 65 3 x 75 1 x 80 3 x 85 5 x 80 5 x 80 Bent Over Rows 5 x 40 5 x 60 5 x 70 5 x 70 5 x 70 I finished of with some light lying trizeps extensions and barbell curls. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 18, 2015 Author Share Posted August 18, 2015 Tu. 18.08.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 3 x 120 5 x 135 5 x 135 5 x 135 Romanian Deadlift 5 x 65 5 x 85 5 x 105 5 x 105 5 x 105 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 20, 2015 Author Share Posted August 20, 2015 Th. 20.08.2015 Bench Press index touching the smooth part 5 x 40 5 x 50 5 x 60 3 x 70 1 x 75 3 x 80 3 x 80 3 x 80 3 x 80 3 x 80 Lying Trizeps Extensions 10 x 30 8 x 40 8 x 40 6 x 40 Barbell Curls 10 x 20 8 x 25 8 x 25 8 x 25 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 21, 2015 Author Share Posted August 21, 2015 Fr. 21.08.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 3 x 122,5 5 x 145,5 Trap Bar Deadlifts 5 x 65 5 x 105 5 x 125 added belt 3 x 145 1 x 165 5 x 185 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 24, 2015 Author Share Posted August 24, 2015 Mo. 24.08.2015 Bench Press pinkies on the rings 5 x 45 5 x 55 5 x 65 3 x 75 1 x 80 4 x 85 5 x 80 5 x 80 Bent Over Rows pinkies on the rings 5 x 40 5 x 60 6 x 70 6 x 70 6 x 70 Kettlebell Military Press 5 x 20 5 x 20 5 x 20 Barbell Curls 10 x 20 8 x 27,5 7 x 27,5 6 x 27,5 Lying Trizeps Extensions 10 x 30 8 x 40 8 x 40 8 x 40 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 25, 2015 Author Share Posted August 25, 2015 Th. 25.08.2015 Camber Bar Squat 5 x 60 5 x 80 5 x 100 added belt 3 x 120 5 x 140 5 x 140 5 x 140 Romanian Deadlifts 5 x 67,5 5 x 87,5 5 x 107,5 5 x 107,5 5 x 107,5 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 26, 2015 Author Share Posted August 26, 2015 We. 26.08.2015 Pulldown 10 x 4 plates 8 x 6 plates 8 x 7 plates 8 x 7 plates 8 x 7 plates Pulldown Abs 10 x 4 plates 10 x 6 plates 10 x 6 plates 10 x 6 plates Face Pulls 15 x 3 plates 15 x 3 plates 15 x 3 plates Did an extra workout at our powerlifting gym this morning. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 27, 2015 Author Share Posted August 27, 2015 Th. 27.08.2015 Bench Press index touching the smooth part 5 x 40 5 x 50 5 x 60 5 x 70 5 x 80 5 x 80 5 x 80 Kettlebell Military Press 6 x 20 6 x 20 6 x 20 Lying Trizeps Extensions 10 x 30 8 x 40 8 x 40 6 x 40 Bent Over Barbell Rows index touching the smooth part 5 x 40 5 x 60 5 x 70 5 x 70 5 x 70 Quote Link to comment Share on other sites More sharing options...
DW85 Posted August 27, 2015 Share Posted August 27, 2015 Strong work !!!!...Been watching your progress lately. Hope you can get that tennis elbow cleared up...fought with the same issue in my left arm for a while...frustrating because it really puts a damper on putting forth max effort...Ive done alot of extensor moves and its slowly gotten to the point where i can handle some heavy grippers again ...Keep up the good work Jorg! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 27, 2015 Author Share Posted August 27, 2015 Strong work !!!!...Been watching your progress lately. Hope you can get that tennis elbow cleared up...fought with the same issue in my left arm for a while...frustrating because it really puts a damper on putting forth max effort...Ive done alot of extensor moves and its slowly gotten to the point where i can handle some heavy grippers again ...Keep up the good work Jorg! Thank you DW85! It feels so good do be relatively strong again. My elbow is also much better. It is frustrating for sure but i am confident it will heal soon. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 29, 2015 Author Share Posted August 29, 2015 Sa. 29.08.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 3 x 120 1 x 140 5 x 150 Trap Bar Deadlift ( high position ) 5 x 70 5 x 110 5 x 130 added belt 3 x 150 1 x 170 5 x 190 Barbell Curls 10 x 20 5 x 25 6 x 30 6 x 30 6 x 30 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted August 29, 2015 Share Posted August 29, 2015 How does the camber bar weights compare to a normal squat weight? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted August 29, 2015 Author Share Posted August 29, 2015 How does the camber bar weights compare to a normal squat weight? Before I got injured in 2013 i already did almost all of my squats with a cambered bar and sometimes with a safety squat bar because both bars are much easier for the shoulders and elbows. You defenitly have to get used to each bar. You have to learn to stabilize the bar. It is a little shaky at first. But when you get used to it you could probably do the same weights as with a regular bar. By the way a safety squat bar is harder than a regular squat. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted August 30, 2015 Share Posted August 30, 2015 Thanks Jörg! Quote Link to comment Share on other sites More sharing options...
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