Jump to content

Honk´s Log


honk

Recommended Posts

3/17/2007

Incline db Bench

25kg a side x 3

25kg a side x 5

db Rows

35kg x 4 each arm

35kg x 5 each arm

Shrugs on Incline Bench 4s hold at top

37,5kg a side x 5 PR

37,5kg a side x 5

Bending Machine

with blue spring (20% lighter)

#1 x 8

#1.25 x 4

#1.5 close miss

Pulled my last power clean with a slightly bend left arm yesterday.

I hurts quite a bit today, so I worked the bending machine only with my right arm pulling down.

Link to comment
Share on other sites

I don't have one of David's bending machines but it looks like you could micro load it by just adding rubber bands on it where the springs are. But what do I know :whacked

Link to comment
Share on other sites

Normaly you have 6 notches on each arm which give you 11 settings.

I just added inbetween notches to have 21 possible settings.

One end of the spring on notch 1 and one end on notch 2 would normaly make setting #1.5

With the new notches I just called it #1.25 to illustrate were it does fit in.

I still could add rubberbands to micro micro load it. :D

Edit:

I noticed yesterday that my thumbs are getting used to the hookgrip, it feels almost comfortable now.

Edited by honk
Link to comment
Share on other sites

3/21/2007

Strict Axle Press

30kg x 6

40kg x 5

50kg x 2 PR

55kg x 1 ties best on an olybar

Strict Keg Press

46kg x 2

46kg x 2

46kg x 2

Bending Machine

blue spring

#1 x 8

#1.25 x 6

#1.5 x very close miss

#1.5 x very close miss

#1 x 14

Euro Pinch

@ 50mm

35kg x 1

35kg x 1

40kg x 1

40kg x 1

@ 60mm

40kg x 1

45kg x 1

50kg miss

47,5kg x 1

47,5kg x 1

47,5kg x 1

The double with 50kg felt so easy that I thought I was able to hit a double with 55kg, no way, even one rep was hard.

I did some keg pressing instead of one arm push presses, cause I have a 53kg stone lying in the backyard of my parents.

I want to finally lift it overhead next time I get there.

Forgot to mention:

Almost did a dragonflag on sunday lifted my butt of the bench a few inches, but my left arm was hurting so I stoppped.

My euro pinch device is new and needs some seasoning, I hope to reach 60kg by may.

Link to comment
Share on other sites

It's actually comforting to see some people missing 50kg on two hand pinch :tongue

So I'm not the only one! Lol... =)

Good looking workouts man! :)

Link to comment
Share on other sites

Try to curl the pinch setup towards the body with comparable light weights to train Your wrists - so it'll be possible to tilt heaviert weights for a lift. Try to find Your favorite thickness of the setup - important to know it exactly at the comp!

Link to comment
Share on other sites

Thanks for the hints Burki, but I've done that already.

I'm strongest @ 60mm, used to be strongest @ 75mm.

And yes I'm curling the decive as much as possible, it's just not fully seasoned.

I can do 55kg normaly.

I'll give the light device culrs a try, sounds very reasonalbe, thanks buddy.

Link to comment
Share on other sites

3/22/2007

RB 210 N

3 no set attempts with each hand

3 closes and holds righty

3 negs lefty

Bending Machine

blue spring

@ head or shoulder level

#1 x 10

#1.25 x 8

#1.5 miss

Then I did a bunch of sets with setting #1 in the more common style to get used to the technique, worked both hands.

After that I did #1.5 x 1 PR with my right hand acting as a "vice".

>I'll ditch my old style of reverse bending.

TTK 2 Handed

5kg x 20

7.5kg x 15

7.5kg x 20

7.5kg x 19

7.5kg x 14

I'll try to pull a double with something between 120 and 130kg tomorrow. Just wanted to be shure that I'm fully recoverd tomorrow so I didn't do and upperback work yesterday and today. I'm aiming for a new max @ 135kg to 140kg next week.

I won't do powerclean tomorrow, but clean pulls.

I strained my left arm, pulling with a slightly bent arm, and for me it's easier to concentrate on keeping the arms straight when doing clean pulls rather than power cleans.

Link to comment
Share on other sites

3/23/2007

Sumo deads with Hookgrip

50kg x 7

80kg x 5

115kg x 1 (with belt)

125kg x 2 PR

Clean Pulls to rips

52.5kg x 5

52.5kg x 5

Wow 125kg x 2 is a huge PR for me, I think my best double was 115kg until today.

And it wasn't that hard, ok hard but doable.

I will pull 140kg if a have a good day next week.

Clean pulls were a bit slow.

But the second set was better, I'm atually thinking about replacing powercleans with clean high pulls.

It's quater to 12 now in germany, so I skipped power shrugs.

Link to comment
Share on other sites

3/24/2007

Bending Machine

blue spring (20% lighter)

righty

#1 x 10

#1.25 x 10 PR

#1.5 x 2 PR

#1 x 10

#1 x 10

lefty

#1 x 10

#1.25 x 5

#1.5 miss

#1 x 10

#1 x 10

Wow, my traps are shot, I blame the high pulls. So no upperback work today.

Link to comment
Share on other sites

3/26/2007

Squats

75kg x 1

Were totally off on these, so I decided to do more frontsquats.

Frontsquats

60kg x 3

60kg x 3

60kg x 3

60kg x 3

Dragon Flags with one leg tucked

10s

10s

20s

20s

lowering into a real draon flag

10s

Pulling up into a dragon flag with one leg tucked is really easy now, I think I'm close to a dragon flag.

Tucked Frontlever

20s

20s

20s

20s

20s

Link to comment
Share on other sites

3/27/2007

Strict Press

20kg x 10

30kg x 5

40kg x 4

50kg x 1

60kg miss

57.5kg would have been really close so I decided to see, if I can push press bw (67kg)

Push Press

60kg miss

60kg x 1

62.5kg miss

62.5kg x 1

65kg miss

working on my from:

45kg x 6

45kg x 6

45kg x 6

45kg x 6

Ring and Pinky work

lots of holds with my hg100

Wow my clean has improved a lot, I was able to powerclean 65kg with a slight knee bend.

I'll do push presses instead of strict presses in my next cycle cause a bw push press is just round the corner.

3/28/2007

Incline Bench 2.25" DBs

24kg a side x 1

Shoulders sore from yesterday pressing so I stopped here.

Rows with 2.25" DB

36.5kg x 3 each arm

36.5kg x 3 each arm

Shrugs on Incline Bench with 4s holds at top

39kg a side x 4 PR

39kg a side x 4

Assisted Holds with Baby Inch (53kg)

5 holds with each hand, stopped rotation with the other hand.

Edited by honk
Link to comment
Share on other sites

3/30/2007

Sumo Deads

50kg x 7

70kg x 5

100kg x 1

120kg x 1 (belt)

140kg miss (belt)

140kg conv. miss (belt)

135kg miss (belt)

Clean High Pulls

55kg x 5

55kg x 12 PR

Felt the need to punish me for failing the deads, normally I don't do these to failure to be shure to keep form, my form needs work.

Power Shrugs

130kg x 13

140kg x 10

140kg x 11

150kg x 10

160kg x 7

170kg x 6

180kg x 3

190kg x 2 PR

200kg x 1 PR

Felt the need to break my new spud inc. straps in with some more volume.

Edit: No problems with my back during the power shrugs, I think kelso shrugs did a good job strengthening my upper back, I used a belt for all sets.

Next week starts my new cycle, or I take a week off, or I do a very light week, not shure yet.

Edited by honk
Link to comment
Share on other sites

4/1/2007

Wristdeveloper and some rev bending

blue spring

#1 x 5 each hand

6.5" 6mm nail x 1

#1 x 5 each hand

yellow nail sligh kink maybe 15°

#1.25 11xR 6xL

#1.5 miss both hands

#1.25 3xR 7xL

#1 x 12 each hand

#1 x 14 each hand

#1 x 12 each hand

yellow nail to 47° BIG PR

Baby Inch assistet holds

I tried these but my hands were to tried from bending.

2.25" Dumbell lift

righty

39kg x 10s

44kg x 10s

49kg x 5s

54kg miss

51.5kg miss

49kg 8" or so

46.5kg 3 singles

lefty

39kg x 10s

44kg x 10s

49kg little hover

46.5kg 6 singles (needed assitence form right hand on 2 singles to set the db down under control)

Listened to roadrunner's allstar sessions, I'm starting to like this cd.

Wow, I wouldn't have thought that bending and the wirstdeveloper would tire my hands that much.

I also did a 6mm nail reverse with very little padding, but once again I failed to bend one barehanded. :angry:

Link to comment
Share on other sites

4/2/2007

Overhead Squats

20kg x 6

20kg x 5

20kg x 5

25kg x 4

Zercher Squats

50kg x 4

50kg x 4

50kg x 4

Sumo Deads

70kg x 5

70kg x 5

70kg x 5

70kg x 5

Power Shrugs

100kg x 13

100kg x 13

100kg x 13

I'm doing a deload week now, the new cycle starts next week.

Link to comment
Share on other sites

4/3/2007

Axle Push Press

35kg x 6

35kg x 6

35kg x 6

35kg x 6

Euro Pinch @ 60mm

35kg x 5

40kg x 2

45kg x 1

50kg miss

50kg miss

1 handed:

some holds with 25kg each hand

Bending Machine

blue spring

#1 x 5 each hand

#1 x 12 each hand

#1 x 12 each hand

Will do higher reps for a while, because of my elbows.

Euro Pinch @ 60mm

(thumbwebbing taped now :help )

35kg x 7

35kg x 7

35kg x 4

35kg x 7

35kg x 7

35kg x 7

Link to comment
Share on other sites

Instead of taping that area you can just use those training gloves where the finger tips aren't covered.

Link to comment
Share on other sites

I could Franky, if I had such gloves.

4/4/2007

Fatbarlift 2.25" DB

righty

30kg 40s

32.5kg 30s

35kg 20s

30kg 40s

32.5kg 30s

35kg 20s

lefty

30kg 40s

32.5kg 30s

35kg 10s

30kg 39s

32.5kg 20s

35kg 20s

Incline Bench with 2.25" DBs

16.5kg a side x 6

16.5kg a side x 6

16.5kg a side x 6

Rows with 2.25" DB

16.5kg x 10 each arm

24kg x 5 each arm

24kg x 5 each arm

24kg x 5 each arm

Shrugs on Incline Bench 4s holds at top

29kg a side x 5

29kg a side x 5

I'll tie my gripwork to days from now on.

tuesday: heavy pinch

wednesday: light fatbar

friday heavy: fatbar

saturday light: pinch

I'll work the wirstdeveloper as often as possible.

Maybe I'll have to change it a bit let's see.

Edited by honk
Link to comment
Share on other sites

4/5/2007

Overhead Squats

20kg x 6

20kg x 6

25kg x 4

25kg x 5

Zercher Squats

60kg x 5

60kg x 5

50kg x 5

50kg x 5

I thought I had 50kg on the bar the first two sets. :trout

Squats

50kg x 5

50kg x 5

50kg x 5

Frontsquats

40kg x 3

40kg x 3

40kg x 3

Wristdeveloper

bluespring

#1 x 17 each hand

#1 x 17 each hand

Warming up with some light curls really helped here.

4/6/2005

Fat DB lift with 2.25" DB

righty

29kg x 10

39kg x 5

44kg x 2

49kg x 1

49kg x 1

51kg 2"

49kg x 1

49kg x 1

49kg x 1

49kg x 1

49kg 2"

46.5kg x 1

46.5kg x 1

lefty

29kg x 10

39kg x 5

44kg x 1

49kg x 1

49kg x 6"

49kg x 1 PR

49kg x 4"

47.75kg x 1

47.75 1"

46.5kg nearly knee hight

46.5kg 4"

44kg x 1

44kg nealy knee hight

I screwed up my deload week with some push pressing, but it was worth it, because I hit a huge PR.

I was finally able to get my 53kg stone overhead, I wanted to this since I picked this stone up 2 or 3 years ago, so I'm really pleased now and a good step closer to my ultimate goal of strict pressing it (my leg drive is very weak). Vid to come.

Link to comment
Share on other sites

4/11/2007

Sumo Deads

50kg x 9

70kg x 5

90kg x 5

90kg x 5

90kg x 5

90kg x 5

Axle Clean High Pulls

45kg x 5

45kg x 5

45kg x 5

45kg x 5

45kg x 5

Axle Push Press

40kg x 5

40kg x 5

40kg x 5

40kg x 5

40kg x 5

Power Shrugs

140kg x 8

140kg x 12

140kg x 7

4/12/2007

Incline Bench 2.25" DBs

20.25kg a side x 5

20.25kg a side x 5

20.25kg a side x 5

20.25kg a side x 5

20.25kg a side x 5

DB Rows with 2.25" DB

30.25kg x 5 each arm

30.25kg x 5 each arm

30.25kg x 5 each arm

30.25kg x 5 each arm

30.25kg x 5 each arm

Shrugs on Incline with 4s holds at top

30.25kg a side x 5

34kg a side x 5

34kg a side x 5

34kg a side x 5

34kg a side x 5

Neck Harness

5kg x 15

10kg x 8

10kg x 7

Neck Curls

15x

5kg x 9

5kg x 8

Wristdeveloper

blue spring

#1 x 12 each hand

#1 x 20 each hand

#1 x 15 each hand

Bolb Clone

8.5kg played around a lot

9.75kg x 1 each hand

11kg x 1 each hand

12.25kg x 1 each hand

13.5kg 1xR 10" lefty

13.5kg 1xR 5" lefty

13.5kg 1xR hold lefty

Link to comment
Share on other sites

Listened to roadrunner's allstar sessions, I'm starting to like this cd.

Nice nice... I like the video that came with the cd a lot...

My favorite song's The Enemy... :)

That stone looks like it'd be fun to work with... ever tried shouldering it and then just walking around?

Edited by Damien
Link to comment
Share on other sites

Thanks for the hint I haven't watched the dvd yet.

I haven't tried to shoulder my stone yet, and it lies in my parents backyard so I don't see it that often.

But I'll try stuff like that with my beer keg soon now that summer is aproaching.

4/13/2007

Overheadsquats

20kg x 5

25kg x 5

30kg x 3

40kg x 1

Squats

62,5kg x 5

62,5kg x 5

62,5kg x 5

62,5kg x 5

62,5kg x 5

Frontsquats

52,5kg x 3

52,5kg x 3

52,5kg x 3

52,5kg x 3

52,5kg x 3

Sun was shining so I did my abswork outside:

Bent Press

9kg x 3 each arm

14kg x 3 each arm

19kg x 3 each arm

24kg 2xR miss lefty

21.5kg 2xR miss lefty

19kg x each arm

1 Armed Snatch

19kg x 3 each arm

24kg x 2 each arm

29kg 1xR miss lefty

4 singles each arm with 19kg working on form

Farmers Walk

(with belt)

1.8" handles:

66kg a side 2 trips of 40m

1.2" handles:

76kg a side 4 trips of 20m

Edit: I just found that we have a hangglider club in Paderborn.

Wow I'll defenately will be flying hanggliders again. :)

Edited by honk
Link to comment
Share on other sites

I'm on this routine since the end of january and I'm sick of it, it works but I want to try something new.

I'll try one of Steve Justas routines.

Which means I'll work axle deads (if my grip is strong enough), chins , axle strict presses and nothing else.

I'll go on with my grip and wristwork though.

Link to comment
Share on other sites

Sometimes a change is a good stuff! Are you gonna take time off before the change? Sometime that helps too. :tongue

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.