honk Posted July 10, 2014 Author Share Posted July 10, 2014 (edited) 11.07.2014 4.2.3 Sumo Pulls 117,5kg x 3 122,5kg x 3 130kg x 8 4’’ Block Pulls Sumo 160kg x 1 170kg x 1 180kg x 1 ATG Squats 60kg x 10 60kg x 12 Leg Raise Dip Position 10x 1kg x 7 2kg x 4 + 3 reps without weight 130kg x 8 was my goal for the day, but the last two reps were kinda ugly. So I was a bit disappointed. Just for fun I decided to try block pulls. 160kg is my projected max so I started there. 160kg felt heavy I didn’t feel like a double would have been possible. 170kg felt better and 180kg was a real grinder. Finger still kinda hurting so I used straps today. Also I’m hitting rep PRs every workout now, except for pull ups. But it kinda feels stupid to me to write it all down. It’s just progress and being that weak progress is really easy to come by. New major goal: Keep training for a whole year. Honestly I only ever managed that once. And I’m not even sure if it was a full year. Edited July 10, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 13, 2014 Author Share Posted July 13, 2014 13.06.2014 4.2.4 Bench 52,5kg x 3 55kg x 3 57,5kg x 10 Rows 50kg x 3 52,5kg x 3 57,5kg x 12 Kelsos on Flat Bench 4 count hold 57,5kg x 6 57,5kg x 5 Standing Press 40kg x 2 50kg x 3 50kg x 3 Fat DB Körls 16,5kg x 8 each arm 16,5kg x 8 each arm Quote Link to comment Share on other sites More sharing options...
honk Posted July 14, 2014 Author Share Posted July 14, 2014 14.06.2014 Rim Lift up to 52,5kg L PR 57,5kg R PR Grippers RB 210N R: x4,x4,x3 L: x2,x3,x2 Finger feeling better so I thought I might as well… Did some bw chins in between, mostly sets of five. I guess GTG is a keeper. Quote Link to comment Share on other sites More sharing options...
honk Posted July 15, 2014 Author Share Posted July 15, 2014 Woche 3 15.06.2014 4.3.1 ATG Squats 60kg x 5 70kg x 3 77,5kg x 8 90kg x 1 100kg x fail DO Deficit Deads 87,5kg x 10 118kg x 1 118kg x 1 PR 109kg x 1 109kg x 4 sumo 109kg x 5 sumo Grease The Groove Ghetto Euro Pinch 5 total reps @ 38,5kg Rim Lift 5 total reps @ 30kg each hand Wasn’t happy with the lockout on the first set with 118kg, the second set was better. The thing is the lockout feels different on an axle due to the weight being more in front, took me a while to notice. I’m aimimg at 10 to 15 reps for today on the GTG stuff. Quote Link to comment Share on other sites More sharing options...
honk Posted July 16, 2014 Author Share Posted July 16, 2014 16.07.2014 4.3.2 Standing Press 42,5kg x 5 47,5kg x 3 52,5kg x 3 Pull Ups bw x 3 10kg x 3 chin ups 20kg x 2 Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand Had Planned to do bench and curls in a second session, but well that didn’t happen. Not 100% content with the last few sessions, but I can’t complain really, I’m lacking sleep. Quote Link to comment Share on other sites More sharing options...
honk Posted July 19, 2014 Author Share Posted July 19, 2014 16.07.2014 Formulator Wrist Extensions 3,75kg x 17 17.07.2014 Sledging lots of different types of levering 4kg sledge slim style flip it up x 1 left Grippers RB 210N R x5 L x2, x2, x1 filed RB 160 R x3, x2 filed #1 R x7, x18 L x7, x10 Pull Ups Fat DB Curls 17,75kg x 6 each arm 17,75kg x 6 each arm Grease The Groove Ghetto Euro Pinch 10 total reps @ 38,5kg Rim Lift 10 total reps @ 30kg each hand 18.07.2014 4.3.3 Climbing on real rock __________________ Sumo Deads 110kg x 5 122,5kg x 2 137,5kg x 7 4’’ Block Pulls Sumo 130kg x 3 130kg x 3 just learning the movement ATG Squats 65kg x 8 65kg x 8 Kelso Shrugs 4 count hold at top 32kg a side x 6 32kg a side x 6 Leg Raise in Dip Position 2kg x 8 2kg x 7 +5 without weight Run in with a "Coach" x 2 Grease The Groove nada Quote Link to comment Share on other sites More sharing options...
honk Posted July 19, 2014 Author Share Posted July 19, 2014 19.07.2014 3.2.4 Bench 50kg x 5 55kg x 3 62,5kg x 5 Bench Rows 50kg x 5 55kg x 3 62,5kg x 9 Kelsos on Flat Bench 62,5kg x 5 Grease The Groove Ghetto Euro Pinch 5 total reps @ 38,5kg Rim Lift 5 total reps @ 30kg each hand Last session of the cycle. Decided to use the same poundages for bench and bench rows from now on. That 2,5kg difference alway ticked me off. Off to go climbing now, same as yesterday, toproping my scary project. All workouts in a spreadsheet: https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=923622446 Quote Link to comment Share on other sites More sharing options...
honk Posted July 21, 2014 Author Share Posted July 21, 2014 20.07.2014 Just climbing, outdoors. With some mates this time, unfortunately they are not really driven, but I know these guys since way back when... 21.07.2014 Begin of the deload week ATG Squats 50kg x 5 50kg x 5 50kg x 5 Sumo Deadlifts 90kg x 5 90kg x 5 Leg Raise Dip Position 10x 1x static I wanted to try pulling in my loose climbing shoes as they have a very thin sole. After three days of climbing I wasn’t feeling Axle pulls anyway. Afterwards I noticed that I was supposed to do 8 or 10 rep sets. Well it’s a deload who cares. Quote Link to comment Share on other sites More sharing options...
honk Posted July 22, 2014 Author Share Posted July 22, 2014 22.07.2014 Standing Press 32,5kg x 5 32,5kg x 5 32,5kg x 5 Pull Ups 5x 5x chin ups 5x Bench 40kg x 14 40kg x 10 40kg x 16 40kg x 10 Grippers RB 210N L: x4, x2 filed RB 160 R: x4, x3 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 July 23, 2014 Author Share Posted July 23, 2014 (edited) 23.07.2014 Climbing, on real rock. Grease The Groove Ghetto Euro Pinch 1 total rep @ 38,5kg Rim Lift 1 total rep @ 30kg each hand Edited July 23, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 25, 2014 Author Share Posted July 25, 2014 24.07.2014 Sumo Deads 90kg x 5 90kg x 5 90kg x 5 ATG Squats 50kg x 7 50kg x 9 50kg x 5 Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand Pulls felt totally effortless, squats felt horrible though... 25.07.2014 Bench 40kg x 5 40kg x 5 40kg x 5 Sledge Choke front 128inlb x 3 128inlb x 3 121inlb x 3 missgrab 136inlb x 3 back 145inlb x 3 145inlb x 3 162inlb x 1 154inlb x 3 bit later: Bench Rows 40kg x 5 40kg x 5 40kg x 5 with holds in top position 53kg Inch 1 full lift and a try rigthy 2 trys lefty then 2 holds each hand Fat DB Thumbless 39kg x 1 each hand 39kg x 2 each hand 39kg x 3 each hand Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand Last deload session. My fingers are still hurting from 4 days of climbing and a gripperday on 5 consecutive days. Quote Link to comment Share on other sites More sharing options...
honk Posted July 27, 2014 Author Share Posted July 27, 2014 (edited) 26.07.2014 Grease The Groove Ghetto Euro Pinch 4 total reps @ 38,5kg Rim Lift 4 total reps @ 30kg each hand 27.07.2014 5.1.1 ATG Squats 65kg x 5 70kg x 5 72,5kg x 11 DO Axle Deficit Deads 118kg x 2 sumo PR 85kg x 10 conv 85kg x 10 conv Standing Press 40kg x 10 Grease The Groove Ghetto Euro Pinch 3 total reps @ 38,5kg Rim Lift 3 total reps @ 30kg each hand and counting… I’m trying to loose a few pounds due to my rekindled interest in climbing. I’m not going as low as in the past though (8-10%), and in a few weeks it’s time to get fat again. Packing on some muscle and pulling 180kg is still top of the list. :-) Edited July 27, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 28, 2014 Author Share Posted July 28, 2014 28.07.2014 5.1.2 Standing Press 42,5kg x 5 45kg x 5 50kg x 5 Pull Ups 2,5kg x 5 7,5kg x 5 chin ups 12,5kg x 6 Bench 42,5kg x 10 47,5kg x 10 40kg x 10 45kg x 10 Grease The Groove Ghetto Euro Pinch 5 total reps @ 38,5kg Rim Lift 5 total reps @ 30kg each hand Quote Link to comment Share on other sites More sharing options...
honk Posted July 31, 2014 Author Share Posted July 31, 2014 (edited) 29.07.2014 off day sauna :-) 30.07.2014 off day 31.07.2014 5.1.3 Sumo Deads 112,5kg x 5 120kg x 5 127,5kg x 8 ATG Squats 60kg x 10 60kg x 12 Kelso Shruggs with 4 count hold 34kg x 5 34kg x 5 DB Clean & Press 22kg a side x 3 strict 24kg a side x 3 push press 24kg a side x 3 push press 22kg a side x 5 push press I’m sure I’ll have better sessions once I’m able to sleep again. It’s so bad that I’m getting memory loss… I’ll ditch the rim lift from my GTG sessions cause my fingers don’t seem to get better. Not sure what I’ll replace it with, probably finger curls. I guess they are a bit kinder to the fingers and they were big with competition climbers back in the 90s. Edited July 31, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted August 1, 2014 Author Share Posted August 1, 2014 01.08.2014 5.1.4 Bench 50kg x 5 55kg x 5 57,5kg x 11 Grippers up to #2 x 3 righty #2 x 1 lefty plus some more closes with #2 Bench Rows 50kg x 5 55kg x 5 57,5kg x 12 50kg x 5 with holds 50kg x 5 with holds Fat DB Clean & Push Press 20kg a side x 5 22,5kg a side x 5 25kg a side x 3 27,5kg a side x 2 17,5kg x 10 one armed no leg push 17,5kg x 8 one armed no leg push Fat DB Strict Curl 17,5kg x 5 each arm 17,5kg x 4 each arm Finger Curls playing around with 40 and 50kg Euro Pinch 46kg x 3 56kg x 2 63,5kg x 1 PR Finally got some sleep in and voila, best session of the week. DB presses feeling smoother already. Also I’m kinda shocked how weak I’m at them and that’s got me motivated :-) Quote Link to comment Share on other sites More sharing options...
honk Posted August 4, 2014 Author Share Posted August 4, 2014 02.08.2014 some slegding and plate curls with 10kg plate… Grease The Groove Ghetto Euro Pinch 5 total reps @ 38,5kg Finger Curls 15 total reps @ 40kg 03.08.2014 Climbing on real rock. Forgot to bring chalk to the crag… ...slipped out of sharp crimpers got some new projects :-) Grease The Groove Ghetto Euro Pinch 2 total reps @ 38,5kg Finger Curls 4 total reps @ 40kg 04.08.2014 5.2.1 ATG Squats 70kg x 3 72,5kg x 3 77,5kg x 10 DO Axle Deads 118kg x 4 PR 87,5kg x 17 Standing Press 42,5kg x 3 42,5kg x 3 Grease The Groove Ghetto Euro Pinch 4 total reps @ 41kg Finger Curls 4 total reps @ 40kg and counting Quote Link to comment Share on other sites More sharing options...
honk Posted August 5, 2014 Author Share Posted August 5, 2014 05.08.2014 5.2.2 Standing Press 45kg x 3 50kg x 3 52,5kg x 4 :-) Pull Ups 7,5kg x 3 ring & middle finger only 12,5kg x 2 ring & middle finger only, chin ups 17,5kg x 4 bw x 8 bw x 3 ring & middle finger only bw x 8 Bench 50kg x 10 52,5kg x 10 42,5kg x 10 47,5kg x 10 45kg x 10 Fat DB Curls 17,5kg x 6 each arm Grease The Groove Euro Pinch 3 total reps @ 41kg Finger Curls 6 total reps @ 40kg Quote Link to comment Share on other sites More sharing options...
honk Posted August 8, 2014 Author Share Posted August 8, 2014 06.08.2014 Many sets of 30 to 50 reps with Ivanko Super Gripper rip off. Right index still hurting from sunday’s climbing. Nasty two finger crimper… Maybe the high rep stuff helps somewhat. 07.08.2014 same as yesterday 08.08.2014 5.2.3 Sumo Deads 120kg x 1 140kg x 1 160kg x 2 PR 135kg x 6 ATG Squats 62,5kg x 10 62,5kg x 10 Kelso Shruggs with 4 count hold 34kg x 6 34kg x 5 DB Clean & Push Press 22kg a side x 4 strict 26kg a side x 3 28kg a side x 2 26kg a side x 5 no clean 30kg x 5 one armed, no clean 140kg felt kinda heavy, so I wasn’t too sure about 160kg. The second rep with 160kg actually felt better than the first, I had a better starting position from lowering the weight. I’m really happy about 160kg x 2, old PR was 155kg x 1 way back when. Right index still hurtin so I pulled with straps today, at least my finger hasn’t gotten worse form pulling. Quote Link to comment Share on other sites More sharing options...
honk Posted August 9, 2014 Author Share Posted August 9, 2014 09.08.2014 5.2.4 Bench 50kg x 2 60kg x 1 67,5kg x 1 75kg x 1 PR? 77,5kg x 1 PR 60kg x 7 60kg x 7 failed 8th Bench Rows 55kg x 3 57,5kg x 3 60kg x 10 55kg x 5 with holds 55kg x 6 with holds Push Press 50kg x 2 60kg x 3 60kg x 3 60kg x 3 Fat DB Strict Curl 20kg x 3 17,5kg x 5 L-Sit 10s 10s 10s I’m not 100% sure about 75kg, I think I failed it every time I tried, but that was 5 or more years ago… All workouts since april in a spreadsheet: https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=2014777959 Quote Link to comment Share on other sites More sharing options...
honk Posted August 9, 2014 Author Share Posted August 9, 2014 I've been doing 5/3/1 since the 14th of april. I'm considering doing some type of high frequency training, and then coming back to 5/3/1 later. Quote Link to comment Share on other sites More sharing options...
honk Posted August 11, 2014 Author Share Posted August 11, 2014 11.08.2014 5.3.1 ATG Squats 65kg x 5 72,5kg x 3 82,5kg x 4 ATG Front Squats 60kg x 1 70kg x 1 80kg fail 75kg x 1 DO Axle Deficit Deads 90kg x 9 90kg x 9 Push Press & Power Jerk 50kg x 3 PJ 50kg x 3 PP 50kg x 3 PJ 50kg x 3 PP 50kg x 3 PJ Oiled RT up to 55kg x 1 lefty 55kg snapped out of hand righty 40kg x 5 each hand tumbless 40kg x 5 each hand tumbless Also toyed with 60kg on the axle one armed after axle deads. I was some what fatiged but still harder than I thought… Had a friend come over and film me on squats today, cause I thought I may have rounded my back a bit squatting last week. Well no rounding on any squats even with 82,5kg, but especially with heavier weights my squats turn totally into good mornings. Any ideas what to do about it? I have long legs and a short torso so I won’t ever be able to squat super upright, but I’m sure I can do better. My ideas so far: -squat with lighter weights I don’t have to turn into good mornings -front squats Quote Link to comment Share on other sites More sharing options...
honk Posted August 12, 2014 Author Share Posted August 12, 2014 12.08.2014 5.3.2 Standing Press 42,5kg x 5 50kg x 3 55kg x 3 :-) Pull Ups 2,5kg x 3 12,5kg x 3 chin ups 22,5kg x almost 3 :-( bw x 8 bw x 7 bw x 6 chin ups ring and middle finger only: 2x 3x eagle loops 2x eagle loops Bench 50kg x 15 Fat DB Curls 17,5kg x 5 17,5kg x 3 hammer curls 17,5kg x 4 Not feeling particular benchy today. Getting closer to a 60kg+ press, it has been ages… Also played around with euro pinch and my filed #1. My right index is still hurting but I hope it gets better, if I avoid crimping. Been doing high rep stuff late night almost daily. Anyone got something on my squat problem Quote Link to comment Share on other sites More sharing options...
honk Posted August 14, 2014 Author Share Posted August 14, 2014 (edited) 13.08.2014 Levering 4kg sledge lots, all dynamic second time doing levers to the front with the forearm rested on a bench. Like a classic face lever, but in the opposite direction. Really into these :-) Grease The Groove Euro Pinch 7 total reps @ 38,5kg Grippers 8 total reps @ filed #1 , each hand 14.08.2014 Fat DB Clean & Push Press 25kg each arm x 2 strict 25kg each arm x 4 25kg each arm x 4 1 Armed Fat DB Clean & Press 32,5kg x 1 32,5kg x 4 only one clean 35kg 1xL 0xL 35kg x 2 no clean 27,5kg x 7 Fat DB Curls 17,5kg x 5 17,5kg x 11 Devon Larratt style Too tired to deadlift, but I got some pressing in. Catching 27,5kg in the bottom position of the clean got hard after a few reps. I stopped doing db cleans in the 40kg range cause they were really hard on my wirsts. But I think I did set those down two handed. This might be a way to get grip work in with db cleans without bothering my wrists, I’ll know more tomorrow. Grease The Groove Euro Pinch 5 total reps @ 38,5kg Grippers 6 total reps @ filed #1 , each hand Edited August 14, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted August 15, 2014 Author Share Posted August 15, 2014 15.08.2014 5.3.3 Sumo Deads 112,5kg x 5 127,5kg x 3 142,5kg x 4 Front Squats 50kg x 4 50kg x 8 50kg x 7 50kg x 4 Kelso Shruggs with 4 count hold 36kg x 5 each arm 36kg x 5 each arm Leg Raise Dip Position 2kg x 8 2kg x 5 + 5 without weight Not the best session, but I’m confident in my deadlift. 127,5kg DO was really easy, difference is normally I only chalk up for the last set. Not today though. Quote Link to comment Share on other sites More sharing options...
honk Posted August 16, 2014 Author Share Posted August 16, 2014 16.08.2014 5.3.4 Bench 50kg x 5 57,5kg x 3 65kg x 6 Bench Rows 50kg x 5 57,5kg x 3 65kg x 10 57,5kg x 5 with holds 57,5kg x 7 with holds Push Press 50kg x 1 60kg x 1 65kg x 1 70kg x 1 77,5kg x fail 77,5kg fail to clean 75kg x 1 50kg x 5 50kg x 5 Fat DB Strict Curl 15kg x 10 each arm Bench rows with peak isos are sheer bloody torture, there should be some carry over to climbing though. 75kg is a huge PR technically, but I never trained push presses so it’s kinda meaningless. Also did a late night pinch and gripper sesh yesterday. Gotta get that shit engrained. Grease The Groove Euro Pinch 3 total reps @ 38,5kg Grippers 3 total reps @ filed #1, RB180N each hand much more to come Quote Link to comment Share on other sites More sharing options...
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