FrankyBoy Posted April 26, 2004 Share Posted April 26, 2004 Hey Burkhard, damned good job on that #3 You'll close this little sucker soon. Can you force shut it and hold it closed? Guess, time is near. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 26, 2004 Author Share Posted April 26, 2004 Hey Burkhard,damned good job on that #3 You'll close this little sucker soon. Can you force shut it and hold it closed? Guess, time is near. Thanks a lot - I hope it'll fall in the next four weeks ! I tried forced shuts 10 weeks ago and could not hold it. But now I think I can do this with the right hand - but never tried it (I'll try it next week perhaps). Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 26, 2004 Author Share Posted April 26, 2004 pinch PGB: right: 1x20kg (1x) 1x25kg (1x) 4x27,5kg (4x) 4x25kg (4x) left: 1x20kg (1x) 1x25kg (1x) 4x27,5kg (0x, but forced the reps with the right hand - I'll do that with every missed reps - like I do it with the RT!) 4x25kg TTK: 7x11kg 6x11kg 6x11kg thickbar Apollons Axle: 1x60kg 1x100kg 1x130kg (0x, lifted it 1cm ) 1x125kg (0x, 5cm) 1x122,5kg (lifted it over the knees) 1x120kg (1x - full deadlift) forearms/wrists wristcurls: 12x30kg 6x50kg 4x60kg 1x70kg 1x80kg 1x90kg:mosher - new PM!!! 1x100kg (moved the bar only ~10mm) 1x95kg (moved the bar only ~30mm) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 26, 2004 Author Share Posted April 26, 2004 Oh - I forgot: forearms: reverse curls: 12x30kg 12x30kg 8x30kg Quote Link to comment Share on other sites More sharing options...
odin Posted April 26, 2004 Share Posted April 26, 2004 1x90kg - new PM!!! Way to go Burki! Nice lift. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 28, 2004 Author Share Posted April 28, 2004 crush grippers: right: 3xRB130 (3x) 2x2# (2x) 4x3# 4x2# (4x) 3xRB160 (~8mm, no set) left: 3xRB130 (3x) 2x2# (2x) 4x3# 4x2# (1x ) 3xRB160 (10mm, no set) OK, not the best results, but the last two days I worked a lot with thickhandled tools like shovel, axe, saw... . Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 30, 2004 Author Share Posted April 30, 2004 thickbar RT: right: 1x60kg (1x) 2x62,5kg (1x) 3x60kg (2 1/2x) left: 1x60kg (1x) 2x62,5kg 3x60kg (1x) A.Axle (Holds; tried 10sec-holds, time mentioned if hold not completed) 1x60kg 1x100kg 2x130kg (4 and 3 sec) 6x120kg (all about ~5 sec) ------------------------------------ pinch PGB: right: 1x20kg (1x) 1x25kg (1x) 6x27,5kg (6x) 2x25 (2x) left: 1x20kg (1x) 1x25kg (1x) 6x27,5kg (4x ) 2x25kg (2x) TTK: 8x11kg 4x11kg 4x11kg Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 2, 2004 Author Share Posted May 2, 2004 crush grippers: right: 3xRB130 (3x) 2x2# (2x) 2x3# 1x2# (1x) left: 2xRB130 (3x) 2x2# (1x ) 2x3# 1x2# Hmm, I think it's obviously that I've done by far too much grip work now ! I'll reduce the volume of the thickbar and pinch training but will continue to train pinch, thickbar and crush twice a week (forearms once a week). It's all about trial and error.....(and I'm still learning) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 10, 2004 Author Share Posted May 10, 2004 3.5.04 (Monday) Pinch: PGB: right: 1x20kg (1x) 1x25kg (1x) 4x27,5kg (3x) 2x25kg (2x) left: 1x20kg (1x) 1x25kg (1x) 4x27,5kg 2x25kg (2x) ------------------------- Thickbar: RT (Holds): right+left: 4x50kg ------------------------- forearms: wristcurls: 10x50kg 7x60kg 5x70kg 6x60kg ------------------------- ------------------------- 5.5.04 (Wednesday) Crush: Gripper: right: 3xRB130 (3x) 2x2# (2x) 4x3# (~10mm) 4x2# (4x) 3xRB160 (no set) left: 3xRB130 (3x) 2x2# (2x) 4x3# 4x2# 3xRB160 (no set) ------------------------- ------------------------- 9.5.04 (Sunday) Crush: Gripper: right: 3xRB130 (3x) 2x2# (2x) 4x3# (~6mm) 4x2# (4x) 3xRB160 (no set) left: 3xRB130 (3x) 2x2# (2x) 4x3# 4x2# (all attemps to 1-2mm) 3xRB160 (no set) Extensors: rubberbandextensions: left + right: 40x2 (2 rubberbands) 30x2 20x2 100x1 -------------------------------- -------------------------------- 10.5.04 (Monday) Pinch: PGB: right: 1x20kg (1x) 1x25kg (1x) 2x27,5kg (1x!) 4x25kg (4x) left: 1x20kg (1x) 1x25kg (1x) 2x27,5kg 4x25kg (4x) -------------------------- Thickbar: RT (Holds): left+right: 4x50,5kg (4x) -------------------------- forearms: wristcurls: 12x40kg 12x50kg 12x60kg 8x70kg 4x75kg Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 18, 2004 Author Share Posted May 18, 2004 12.5.04 (Wednesday) Crush grippers: right: 3xRB130 (3x) 2x2# (2x) 3x3# (4mm) 3x2# (3x) 2xRB160 (no set) 1xRb130 (1x no set) left: 3xRB130 (3x) 2x2# (1x) 3x3# 3x2# 2xRB160 (no set) 1xRB130 (1x no set) ------------------------------ ------------------------------ 16.5.04 (Sunday) Crush grippers: right: 3xRB130 (3x) 2x2# (2x) 4x3# (4xcheat close = CC) 4x2# (4x) 3xRB160 (no set) left: 3xRB130 (3x) 2x2# (2x) 4x3# (4xCC) 4x2# (1x) 3xRB160 (no set) Extensors rubberband extensions: 50x2 35x2 25x2 120x1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2004 Author Share Posted June 6, 2004 23.5.04 crush grippers: right: 3xRB130 (3x) 2x2# (2x) 4x3# (3mm) 4x2# (4x) 3xRb160 (no set, 10mm) left: 3xRb130 (3x) 2x2# (2x) 4x3# 4x2# (4xCC) 3xRB160 (no set) extensor rubber band extensions: 60x2 50x2 40x2 150x1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2004 Author Share Posted June 6, 2004 24.5.04 pinch: 15 min giant snowball 26.4.04 crush grippers: right: 3xRb130 (3x) 2x2# (2x) 4x3# (4xCC) 4x2# (4x) 3xRb160 (no set, 10mm) left: 3xRb130 (3x) 2x2# (2x) 4x3# (4xCC) 4x2# (4xCC) 3xRb160 (no set, 10mm) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2004 Author Share Posted June 6, 2004 30.4.04 crush grippers: right: 3xRb130 (3x) 2x2# (2x) 4x3# (10mm) 4x2# (4x) 3xRb160 (no set) left: 3xRb130 (3x) 2x2# (2x) 4x3# 4x2# (2x) 3xRb160 (no set, 8mm!) extensor rubber band extensions: 60x2 55x2 40x2 150x1 ------------------------------------ 31.5.04 pinch: 15min giant snowball Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2004 Author Share Posted June 6, 2004 2.6.04 crush grippers: right: 3xRb130 (3x) 2x2# (2x) 3x3# (3xCC) 4x2# (4x) 3xRb160 (no set) left: 3xRb130 (3x) 2x2# (1x) 3x3# (3xCC) 4x2# (4xCC) 3xRB160 (no set) (was ill this day) 6.6.04 crush grippers: right: 3xRb130 (3x) 2x2# (2x) 4x3# (3mm!!!, 3xCC) 4x2# (4x) 3xRb160 (no set, 3mm!!!) left: 3xRB130 (3x) 2x2# (2x) 4x3# (4xCC) 4x2# (4xCC) 3xRb160 (no set) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 7, 2004 Author Share Posted June 7, 2004 pinch PGB: right: 1x20 (1x) 1x25 (1x) 3x27,5 (3x) 3x25 (3x) left: 1x20 (1x) 1x25 (1x) 3x27,5 (2x) 3x25 (3x) fatbar: A. Axle: 1x60 1x100 0x130 (only 3cm lifted) 3/4x122,5 self made Holle it up Replica (HUR): left+right: 1x35 3x37,5 forearms: wristcurls: 12x30 12x40 12x50 12x60 4x70 25x30 thick wristroller: 1x5 (until the muscles pop!) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 9, 2004 Author Share Posted June 9, 2004 crush: warmup: l+r 2x6reps with the T strapholds: right:1x2#+2,5kg (11sec:( ) left: 1x2#+2,5kg (0 sec ) What a bad day - perhaps because of the workouts on Monday and Tuesday?!? The pain in my right middlefinger was awful - think I need a time out. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 11, 2004 Author Share Posted June 11, 2004 Pinch: PGB: right: 1x20 (1x) 1x25 (1x) 1x27,5 (3cm) 1x26,75 (5cm) 1x26,25 (5cm) 4x25 (4x) left: 1x20 (1x) 1x25 (1x) 1x27,5 (3cm) 1x26,75 (5cm) 1x26,25 (5cm) 4x25 (4x) Tried 60kg on the RT right after the pinch training: not possible! Will try this tonight! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 11, 2004 Author Share Posted June 11, 2004 Thickbar: RT: right: 5x45 5x45 12x33 25x30 left: 5x45 5x45(last 2 reps assisted) 12x35 25x30 Because I lost a lot of power with the RT I decided to begin right from the bottom again. I'll train with those "easy" weights to build up a solid basis and I'll try to add weight as often as possible - microloading so to say! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 13, 2004 Author Share Posted June 13, 2004 crush grippers: right: 5xT# (5x) 2xRb130 (2x) 1x2# (1x) 4x3# (4xCC;3mm) 4xRB210 (4x) left: 5xT# (5x) 2xRb130 (2x) 1x2# (1x) 4xRb210 (4xCC;3mm) 4xRb160 (4x) extensors: rubber band extensions: 65x2 60x2 45x2 160x1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 14, 2004 Author Share Posted June 14, 2004 Fatbar: A.Axle: 1x60 (1x) 1x100 (1x) 1x124,5 (5cm) 1x122,5 (15cm ) 1x110 (1x) 1x110 (1x) 1x110 (1x) 1x110 (1x) pinch PGB: right: 1x20 (1x) 1x25 (1x) 1x27,5 (5cm) 4x25,5 (4x) left: 1x20 (1x) 1x25 (1x) 1x27,5 (3cm) 4x25,5 (4x) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 14, 2004 Author Share Posted June 14, 2004 my "forearm-afternoon-routine": wristcurls: 12x30 12x40 12x50 8x60:blush 5x70 thick wristroller: 1x10 as long as possible! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted June 14, 2004 Share Posted June 14, 2004 Hi Burki, I think you should change your program a bit. I suggest negatives and strap holds! Flo Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 14, 2004 Author Share Posted June 14, 2004 I think you should change your program a bit. I suggest negatives and strap holds! Yup, I'll do strapholds on Wednesday from now on an holds/negs on Sunday (not every Sunday - perhaps every 14 days) and than the 3# will be away!! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 16, 2004 Author Share Posted June 16, 2004 crush: strapholds/holds: warmup: left/right: 10xT# right: strapholds +2,5kg 1x2# (13sec - better than last straphold attempt!) 1x2# (11sec) 1x2# (9sec) left: holds 1x2# (14sec, wonder how long I have to hold it before I can do strapholds with the left hand?!?!) 1x2# (10sec) 1x2# (9sec) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 20, 2004 Author Share Posted June 20, 2004 crush grippers: warmup: left+right: 6xRB130 holds: right: 1x3# (5 sec) 1x3# (5sec) 1x3# (3sec) left: 1xRB210 (7 sec) 1xRb210 (9sec) 1xRb210 (5sec) Quote Link to comment Share on other sites More sharing options...
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