honk Posted September 9, 2005 Author Share Posted September 9, 2005 I got a immunization today and can't train for a week. I will do a two week off and then start a 4 days a week cluster HST cycle. What do you think should I also have a break form gripping and bending? Quote Link to comment Share on other sites More sharing options...
honk Posted September 12, 2005 Author Share Posted September 12, 2005 On Saturday I got new griptoys from Thorsten: A parallel bar gripmachine and a secret weapon. Really great stuff! The gripmachine runs totally smooth and the handles touch. Flo has a pic of it in his gallery. The secret weapon is nice a s well, but I will change the moving handle because it was a square tube! defenately not for fitness class empty bar squatters. I'll get me a round handle. Thanks Thorsten Quote Link to comment Share on other sites More sharing options...
honk Posted September 17, 2005 Author Share Posted September 17, 2005 (edited) Wow a day just like Christmas. I got my farmers handles (each weights 26kg). Each implement has two handles one 1.2'' and one 1.8'' my 2 1/4'' dumbbells(9kg each) and my modified SW handle. Pics to come. And the Slim DVD arrived. Edited September 17, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted September 19, 2005 Author Share Posted September 19, 2005 I will start my HST cluster cycle this friday or next monday it will look like this: -6 weeks -load 70% > 120% of current max -volume 30 reps a exercise > 80 reps a exercise monday: squats bench overbend rowing shrugs tuesday: deadlift press chins wendsday: rest thursday: squats dips overbend rowing shrugs friday: deadlift press chins saturday: rest sunday: rest Quote Link to comment Share on other sites More sharing options...
honk Posted September 19, 2005 Author Share Posted September 19, 2005 I think I'll do keg pressing on some days instead of normal presses to mis it up. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 19, 2005 Share Posted September 19, 2005 I will start my HST cluster cycle this friday or next monday it will look like this:-6 weeks -load 70% > 120% of current max -volume 30 reps a exercise > 80 reps a exercise monday: squats bench overbend rowing shrugs tuesday: deadlift press chins wendsday: rest thursday: squats dips overbend rowing shrugs friday: deadlift press chins saturday: rest sunday: rest ← Don't overdo it! Quote Link to comment Share on other sites More sharing options...
honk Posted September 19, 2005 Author Share Posted September 19, 2005 We'll see if I can take it. It'll be hard for shure, but it's hst so u don't train to failure. Quote Link to comment Share on other sites More sharing options...
honk Posted September 19, 2005 Author Share Posted September 19, 2005 I think about splitting workouts in a morning session and an evening sessioin what do you think? Quote Link to comment Share on other sites More sharing options...
honk Posted September 20, 2005 Author Share Posted September 20, 2005 (edited) 9/19/2005 Actually I'm in my 2nd off week but couldn't hold back. A few days back in the lab, I noticed that I could move a high-quality "Stahlwille" wrench barehanded. So I bend my first wrench.Very hard to kink than it got harder with every degree. I had to put it down, then I noticed what was wrong: Music to soft(Dream Theater) I put Black Label Society in the player added some wrapping and it went down. Crush down was really easy it broke. It's a bit thicker than 1/8'' and a bit wider than 1/2'' ca. 8'' long. Irate it about a G5. After that I felt a slight pain in my hands. A buddy I told about my success just said "You're really a sick guy." He may be right stupid as I am I attempted a 7.6mm x 7'' Nail afterwards what would have been a solid PR. Of core I missed it. Now that beat my hands up, I never had such intense pain in the bones of my hand from bending. Edited September 20, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted September 23, 2005 Author Share Posted September 23, 2005 22/9/2005 Back at Grip! Rolling Thunder righty 52,5kg x 1 (tied PR) 48,75kg x 3 45kg x 2 43,75kg x 3 41,25kg x 3 lefty 48,75kg couldn't lock it out 45kg x 2 41,25kg x 2 40kg x 2 37,5kg x 3 One Hand Lift 116kg x 2 each hand 126kg x 1 each hand 136kg x 1 each hand 146kg x 1 each hand 156kg x 1 each hand 166kg / Secret Weapon 10kg 15s hold each hand 15kg 10s hold each hand 20kg 10s hold each hand 25kg 10s neg each hand 30kg 3s neg each hand 27,5kg 6 negs each hand Thumbwork with Gripmachine (between thumb and index)5kg x 25 10kg x 12 12,5kg x 7 15kg x 5 17,5kg x 2 25kg 4 negs 22,5kg 4 negs 12,5kg x 5 11,25kg x 4 10kg x 5 7,5kg x 6 7,5kg x 6 7,5kg x 8 7,5kg x 10 7,5kg x 7 Fingerextensions with IM bands white x 50 each hand green x 20 each hand yellow 12 each hand yellow 10 each hand yellow 11 each hand Finally back at gripping. I have been missing my training so much that I got nervous all the time bad tempered and bitchy. Quote Link to comment Share on other sites More sharing options...
honk Posted September 24, 2005 Author Share Posted September 24, 2005 24/9/2005 All exercises performed with 2'' bar. Levering: 4kg sledge overhead 10'' x 10 each arm 14'' x 6 each arm 18'' x 1 each arm end of handle x 2 each arm frontlever 4'' x 15 each arm 6'' x 6 each arm 6'' x 5 each arm 8'' 2xR 1xL Behind the Back Wristcurls 30kg x 15 35kg x 12 40kg x 10 45kg x 10 50kg x 7 55kg x 4 Rev. Wristcurls 9kg x 20 11,5kg x 11 14kg x 5 14kg x 4 14kg x 3 14kg x 2 Quote Link to comment Share on other sites More sharing options...
honk Posted September 27, 2005 Author Share Posted September 27, 2005 (edited) 9/26/2005 All done with axle Squats 30 total reps @ 60kg Bench 30 total reps @ 50kg Shrugs 30 total reps @ 77,5kg Overbend Rows 30 total reps @ 50kg volume: 7125kg Edited September 27, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted September 27, 2005 Author Share Posted September 27, 2005 (edited) 9/27/2005 Morning session Axle Press 30 total reps @ 35kg Chins 30 total reps volume: 3000kg Edited September 27, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted September 28, 2005 Author Share Posted September 28, 2005 (edited) 9/27/2005 evening session Deadlift 30 total reps @ 90kg Bending Warmup: 3 6mm x 165mm Nails 5,5'' Yellow PR 7mm x 7'' PR ( was harder than the 5,5'' Yellow) 7,6mm kinked to 15° nothing 7,6mm kinked to 30° nothing 7,6mm kinked to 60° got it to 90° finished off with: 2 6mm x 165mm DO 4 6mm x 165mm DU 4 6mm x 165mm Rev. I bend 7mm x 7'' before but this was way harder stock so I consider it a PR. Edited September 28, 2005 by honk Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 28, 2005 Share Posted September 28, 2005 Keep doing the various styles. That will give you strong wrists. Quote Link to comment Share on other sites More sharing options...
honk Posted September 30, 2005 Author Share Posted September 30, 2005 (edited) 9/29/2005 All done with olybars. Squats 30 total reps @ 60kg Dips 30 total reps Shrugs 30 total reps @ 77,5kg Overbend Rows 30 total reps @ 50kg Grippers lefty: double filed #1: 3 tries all about 5mm, 1 neg #T Strapholds: 1,25kg 10s 2,5kg 10s 3,75kg 5s 5kg 5s 6,25kg / #T x 6 , x3 righty double filed #1: 1 trie very close #2 choked to parallel: about 3mm #2 choked to 1cm: 1mm 2# choked to 8mm: 5 singles 1 miss #T strapholds: 6,25kg 7s 7,5kg 12s dynamic Thumbwork 10kg x 10 10kg x 9 10kg x 8 10kg x 11 10kg x 10 Fatbar Holds 120kg / 110kg little hover 100kg / 95kg x 1, / 90kg x1, x1 85kg 5s, 5s, 5s, 5s, 5s Also did some hanging from a chining bar. Wanted to do pinch but thickbar went so bad that I skipped it. Edited September 30, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 1, 2005 Author Share Posted October 1, 2005 9/30/2005 Deadlift 30 total reps @ 90kg Axle Press 30 total reps @ 35kg Chins 30 total reps Quote Link to comment Share on other sites More sharing options...
honk Posted October 1, 2005 Author Share Posted October 1, 2005 10/1/2005 Levering: 4kg sledge Weaver stick style fullrange 6'' x 7 each arm 8'' x 7 each arm 10'' x 5 each arm 12'' x 3 each arm PR Frontlever 4'' x 10 each arm 6'' x 7 each arm 7'' x 3 each arm 8'' x 2 each arm Strict Lever on table 4kg x 1 each arm 4,5kg x 1 each arm 5kg / Wristcurls behind the back 30kg x 20 50kg x 10 50kg x 11 50kg x 9 Rev. Wristcurls 9kg x 16 14kg x 7 14kg x 6 14kg x 3 11,5kg x 8 Secret Weapon righty 10kg 10s 20kg 10s 23,75kg 2 negs 27,5kg 2 negs 30kg 5 negs lefty 10kg 10s 20kg 10s 23,75kg 2 negs 27,5kg 4 negs 30kg 3 negs Just for you Frank: Crushed down a G5, I stuck with at 90° some weeks ago. Quote Link to comment Share on other sites More sharing options...
moser1972 Posted October 1, 2005 Share Posted October 1, 2005 Just for you Frank:Crushed down a G5, I stuck with at 90° some weeks ago. ← Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted October 1, 2005 Share Posted October 1, 2005 Good son!! Excellent! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted October 2, 2005 Share Posted October 2, 2005 10/1/2005Crushed down a G5, I stuck with at 90° some weeks ago. ← Very good progress! Quote Link to comment Share on other sites More sharing options...
honk Posted October 2, 2005 Author Share Posted October 2, 2005 Thanks guys! I'll try to cert on a 5,5'' G5 at the germans. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted October 2, 2005 Share Posted October 2, 2005 Thanks guys! I'll try to cert on a 5,5'' G5 at the germans. ← Cool! You'll compete? That's nice! Quote Link to comment Share on other sites More sharing options...
honk Posted October 2, 2005 Author Share Posted October 2, 2005 I have not fully decided yet, but pretty much yes I'll compete and hope not to take last place. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted October 2, 2005 Share Posted October 2, 2005 I have not fully decided yet, but pretty much yes I'll compete and hope not to take last place. ← Very good! Quote Link to comment Share on other sites More sharing options...
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