honk Posted October 21, 2008 Author Share Posted October 21, 2008 10/21/2008 Dips 15kg x 11 15kg x 8 BB Curls 3 sets of 20 @ 11.5kg Neck Harness 2 sets of 7 @ 12.5kg External Rot. With Bands 3 sets of 12 a few hours later Handstand Practise against wall just for fun some overhead squats & backsquats with an empty olybar. Ok ok, I'm flexible enough to squat... ...still Quote Link to comment Share on other sites More sharing options...
honk Posted October 22, 2008 Author Share Posted October 22, 2008 10/22/2008 ATTG Oly Frontsquats 3 sets of 3 @ 65kg 2x15kg pinch holds with both hands, lifted them with my right, just a lil hoover lefty Blobbing 37.5er holds and lifts with both hands 3 finger lifts righty (without pinky & without pointer) PR BB TGUs 2 sets of 2 and 5 singles each arm @ 25kg 2 drops lefty Negative Only DB Curls 3 sets of 10 @ 10.25kg Quote Link to comment Share on other sites More sharing options...
honk Posted October 23, 2008 Author Share Posted October 23, 2008 (edited) 10/24/2008 BB Curls 3 sets of 20 @ 11.5kg Just the usual high rep curls today, to lazy to do pre hab stuff... Volume deads and grip tomorrow, and I'll have a second dipping session this week, either tomorrow or on saturday. Edit: I'll do all my dips on rings from next week on. As a climber I can use all the shoulder stabilisation, I can get. I haven't decided on a routine though. Recomendations welcome. Edited October 23, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 25, 2008 Author Share Posted October 25, 2008 10/24/2008 Deadlift 4 sets of 5 @ 115kg Wanted to do 5 sets, but I'm lacking sleep right now, and I'm about to move... ...which makes me a bit paranoid about buring out. So I called it a day after 4 sets of deads. Quote Link to comment Share on other sites More sharing options...
honk Posted October 27, 2008 Author Share Posted October 27, 2008 (edited) 10/25/2008 Grippers a few singles with RB 160 righty and RB 180N lefty, and a few attempts at harder grippers. Realized that my gripper technique sucks beyond belief, so I switched to Finger Curls underhand grip 40kg x 7 50kg x 7 60kg x 5 70kg x 2 overhand grip 60kg x 7 50kg x 10 40kg x 13 Had a meeting at the rockclimbing gym where I'll work form the 8th of November on. That lead to a bit of bouldering. But no pain. Evening Session Dips x5 x5 10kg x 5 20kg x 6 Neck Harness 2 sets of 10 @ 12.5kg External Rot 2 sets of 10 also worked on rafter chins, and howled a bit around on my power rack, not a good idea, my right bicep tendon started to hurt... 10/26/2008 off day 10/27/2008 have a slight cold... ...so no deads today... If my cold doesn't get better, I'll cut front squats and my second deadlift day (volume day) Edited October 27, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 27, 2008 Author Share Posted October 27, 2008 (edited) 10/27/2008 Support On Rings a bit of GTG during the day Ring Dips 5 sets of 5 Blob #35; bunch of volume BB Curls 2 sets of 20 @ 11.5kg Formulator Ext. x7; x9 @ 3.75kg I'm in need of some shoulder stabilisation. Edited October 27, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 28, 2008 Author Share Posted October 28, 2008 Still feeling sick... So I'll dump all lower body work but box deads. 2 easy weeks ahead, so I might be able to pull 115kg x 5 of a 5" box in 2 weeks anyway. I'm kinda excited to find out, if improving my box dead helped my conv. dead. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted October 28, 2008 Share Posted October 28, 2008 (edited) Box deads help you off the floor. When you go back to conventinal DLs off the floor they feel a lot easier. SLDLs off a box also help. Edited October 28, 2008 by CoC#3 Quote Link to comment Share on other sites More sharing options...
honk Posted October 28, 2008 Author Share Posted October 28, 2008 Well hopefully... they won't make me weaker as far as I'm concerned. If I'll ever work on my flexibility, I'll give sldl another shot. I know that I can get them close to my conv dead numbers. But I once got a stiff lower back from doing them... ...another lift that scares me now... 13:08 but I trained yet Support on Rings GTG 5" Box Deads 2 sets of 5 @ 95kg Quote Link to comment Share on other sites More sharing options...
honk Posted October 30, 2008 Author Share Posted October 30, 2008 10/28/2008 7+ hours of outdoors security didn't help my cold, well helped my cold but not me... 10/30/2008 still ill, and in the process of moving Quote Link to comment Share on other sites More sharing options...
honk Posted November 7, 2008 Author Share Posted November 7, 2008 I'm still in the process of moving, kinda... ...still training, too, but very busy right now... Quote Link to comment Share on other sites More sharing options...
honk Posted June 21, 2014 Author Share Posted June 21, 2014 I've been really sick the last year, and I've been back training for only three month after not doing anything for a year... 21.06.2014 Fat DB Power Clean up to 41,5kg x 1 each arm 41,5kg x 1 each arm 39kg x 2 each arm Fat DB Snatch up to 29kg x 1 each arm power snatch 29kg x 1 each arm power snatch 29kg x 1 each arm squat snatch jumped under 31,5kg with my right arm but couldn’t stand up lots of singles with 19kg in the 1 armed sq. snatch and 1 armed power jerk 1 Armed Overhead Squat 19kg x 2 each arm 19kg x 5 each arm GTG done at home Ghetto Euro Pinch 2 total reps @ 36kg Rim Lift 5 total reps @ 27,5kg each hand and counting First day of a deload week, well not deloading my lower arms... Fairly nice weather so I took my fat DB and some plates to a nearby park. Germany was playing so I was mostly by myself. I’m definitely lacking ROM in my right shoulder. I have to lean to the side at the bottom of an overhead squat done lefty. With my right arm I can keep the DB in the sweet spot and it feels kinda effortless. To work on this I did: Barbell head squats with armes as close as possible and a long pause at the bottom. Worked up to: ring finger on the powerlifting ring x 20kg x 20s Stuart McGill expects his athletes to be able to overhead squat with a clean grip… damn I'm a total nerd, so I compiled a spreadsheet with all my pl type workouts since I started training again on the 14th of april: https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=0 Quote Link to comment Share on other sites More sharing options...
jvance Posted June 22, 2014 Share Posted June 22, 2014 Good to see others taking up thickbar cleans and snatches... Speed builds up baseline strength Quote Link to comment Share on other sites More sharing options...
honk Posted June 22, 2014 Author Share Posted June 22, 2014 21.06.2014 Formulator Wrist Curls 12,5kg x 15 Formulator Wrist Extensions 5kg x 7 5kg x 7 GTG Ghetto Euro Pinch 2 total reps @ 36kg Rim Lift 2 total reps @ 27,5kg each hand I hear you Jon, also quick lifts are more fun to me than just picking up a DB. Off to the park now for a technique session with 19kg on the DB. Snatches and the like. And later more pinching and rim. In other news I was 78kg (172lbs) this morning. I focused on climbing the last years and was paranoid of weight gain, so naturally nothing much happend in the strength department pullups aside. I used to walk around at about 70kg (155lbs) for many years, so I'm quite excited if my new bodyweight brings with it the desired strength gains, so far I can't complain but it's only been three months. Quote Link to comment Share on other sites More sharing options...
honk Posted June 23, 2014 Author Share Posted June 23, 2014 (edited) 23.06.2014 ATG Squats 45kg x 5 45kg x 5 Rack Pulls bit below Midshin 70kg x 10 70kg x 10 Grease The Groove Ghetto Euro Pinch 7 total reps @ 38,5kg Rim Lift 7 total reps @ 28,75kg each hand and counting Upped the poundages on the GTG stuff, other than that boring deload... Edited June 23, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted June 24, 2014 Author Share Posted June 24, 2014 24.06.2014 Bouldering Climbed on the town wall, thin crimpy face climbing Formulator Wrist Curls 13,75kg x 7 10kg x 5 at the end of the horn 5kg x 15 at the end of the horn Formulator Wrist Extensions 5kg x 9 5kg x 8 2,5kg x 9 at the end of the horn Grease The Groove Ghetto Euro Pinch 6 total reps @ 38,5kg Rim Lift 6 total reps @ 30kg each hand Quote Link to comment Share on other sites More sharing options...
honk Posted June 25, 2014 Author Share Posted June 25, 2014 25.06.2014 Fat DB Power Clean 44kg x 1 each arm 46,5kg x 0 each arm 39kg x 4 each arm Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand 1 Quote Link to comment Share on other sites More sharing options...
honk Posted June 27, 2014 Author Share Posted June 27, 2014 26.06.2014 Bench 45kg x 5 45kg x 5 Rows 45kg x 5 45kg x 5 45kg x 5 Formulator Wrist Extensions 2,5kg x 10 at the end of the horn 2,5kg x 11 at the end of the horn 2,5kg x 9 at the end of the horn Grease The Groove Ghetto Euro Pinch lost count @ 41kg Rim Lift lost count @ 30kg each hand 27.06.2014 DO Axle Sumo Deads 80kg x 5 80kg x 5 ATG Squats 55kg x 5 55kg x 5 Grease The Groove Ghetto Euro Pinch 4 total reps @ 41kg Rim Lift 4 total reps @ 30kg each hand New 5/3/1 cycle starts either sunday or monday... Quote Link to comment Share on other sites More sharing options...
honk Posted June 30, 2014 Author Share Posted June 30, 2014 29.06.2014 Handstand Practise against Tree, on paralletes Grease The Groove Ghetto Euro Pinch 13 total reps @ 43,5kg Rim Lift 13 total reps @ 32,5kg each hand 30.06.2014 4.1.1 ATG Squats 60kg x 5 65kg x 5 70kg x 11 DO Axle Rack Pulls bit above mid shin 82,5kg x 10 82,5kg x 10 DO Holds with Axle no leg contact 82,5kg x 30s 82,5kg x 30s Standing Press 37,5kg x 5 Leg Raise some Grease The Groove Ghetto Euro Pinch 7 total reps @ 43,5kg Rim Lift 7 total reps @ 32,5kg each hand and counting I might do some handstand stuff later, if it doesn't rain... Quote Link to comment Share on other sites More sharing options...
honk Posted July 1, 2014 Author Share Posted July 1, 2014 01.07.2014 4.1.2 Standing Press 42,5kg x 5 45kg x 5 47,5kg x 6 Pull Ups up to 25kg x 1 fail at 30kg BW x 5 5kg x 5 chin ups 10kg x 5 Bench 47,5kg x 10 47,5kg x 10 one or two hours later Assisted One Arm Chins grabbing the post of my powerrack grabbing the forearm using a judo belt singles mostly and doubles didn’t keep count Grease The Groove Ghetto Euro Pinch 5 total reps @ 43,5kg Rim Lift 5 total reps @ 32,5kg each hand and counting Yesterday’s Axle holds without leg contact messed up my upperback. Well I did that, by letting my upper back round. Won’t be doing those again any time soon. Pull Ups made me a bit sad. Quote Link to comment Share on other sites More sharing options...
honk Posted July 3, 2014 Author Share Posted July 3, 2014 02.07.2014 Grease The Groove Ghetto Euro Pinch 5 total reps @ 43,5kg Rim Lift 5 total reps @ 32,5kg each hand 03.07.2014 4.1.3 Sumo KH 110kg x 5 117,5kg x 5 122,5kg x 10 ATG Beugen 50kg x 10 55kg x 10 60kg x 8 Standing Press 45kg x 5 45kg x 5 Kelso Shrugs 4 count hold at top 26kg x 7 30kg x 5 30kg x 4 Grease The Groove Ghetto Euro Pinch 4 total reps @ 43,5kg Rim Lift 4 total reps @ 32,5kg each hand More GTG & some abs & bw only pull ups /chins on the list for today. Don't know if I have mentioned it, but I'm doing 5/3/1. Exept for overhead and pull ups. All 5/3/1 workouts since the 14th of april in a spreadsheet: https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit?usp=sharing Quote Link to comment Share on other sites More sharing options...
honk Posted July 6, 2014 Author Share Posted July 6, 2014 04.07.2014 Bouldering in Avalonia, Ruhrtal. First time at this spot, and while it’s not Fontainebleau it’s still an amazing spot for my area… 2 massive roofs, but I’m way too weak for them… But I want to see, if it will make sense for me to project some of the easier roof climbs. This are the climbs I’m considering projecting… http://vimeo.com/55193914 http://vimeo.com/54237219 http://vimeo.com/54237055 05.07.2014 4.1.4 Bench 50kg x 5 52,5kg x 5 55kg x 12 Grippers up to very close miss with #2,5 righty and #2 x 1 lefty 1 Hand Pinch empty Euro Pinch (26kg) for some reps and holds Bench Rows 47,5kg x 5 50kg x 5 52,5kg x 12 Kelsos on Flat Bench 4 count on top 52,5kg x 5 52,5kg x 5 Standing Press 40kg x 10 Kurls bar only a few sets Grease The Groove Ghetto Euro Pinch 4 total reps @ 43,5kg Rim Lift 4 total reps @ 32,5kg each hand 06.07.2014 Fat DB Wirst Curls 19kg x 5 each hand 19kg x 10 each hand Cyplenkov style 19kg x 7 each hand 19kg x 15 each hand Cyplenkov style Formulator Wrist Extensions 5kg x 9 5kg x 7 5kg x 6 5kg x 7 Fat DB Curls 16,5kg x 5 each hand 16,5kg x 6 each hand some easy sledge twisting Grease The Groove Ghetto Euro Pinch 6 total reps @ 46kg Rim Lift 6 total reps @ 35kg each hand Quote Link to comment Share on other sites More sharing options...
honk Posted July 7, 2014 Author Share Posted July 7, 2014 07.07.2014 4.2.1 ATG Squats 65kg x 3 70kg x 3 72,5kg x 10 DO Axle Rack Pulls bit above mid shin 85kg x 8 85kg x 8 DO Holds with Axle 85kg x 32s 90kg x 21s DO Axle Rack Pulls bit above mid shin 100kg x 3 109kg x 2 + hold on both reps Standing Press 40kg x 5 Leg Raises Dip Position 10x 10x 8x Grease The Groove Ghetto Euro Pinch 5 total reps @ 46kg 1 total rep @ 36kg Rim Lift 5 total reps @ 35kg each hand 1 total rep @ 27,5kg each hand My right index hurts maybe it was the thickbar stuff, dunno. It could also be the GTG or anything else. Only hurts when I bend my finger... Had to improvise to get 109kg on the axle, see pic. ;-) Quote Link to comment Share on other sites More sharing options...
honk Posted July 8, 2014 Author Share Posted July 8, 2014 Got my finger checked it's nothing. Just hurts all the time. Never had this kind of pain before, which had me kinda worried. I had hurting joints and ring pulleys before from climbing, but this is somehow different. Felt shitty anyways so no overhead work today. Grip work is off until my finger's better. Quote Link to comment Share on other sites More sharing options...
honk Posted July 9, 2014 Author Share Posted July 9, 2014 (edited) 10.06.2014 4.2.2 Standing Press 45kg x 3 47,5kg x 3 50kg x 5 very close miss on the 6th, still happy :-) getting reps with 50kg was a huge mental barrier Pull Ups 5kg x 3 10kg x 3 chin ups 15kg x 4 Bench 50kg x 14 Fat DB Curls 16,5kg x 7 each arm Edited July 9, 2014 by honk Quote Link to comment Share on other sites More sharing options...
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