honk Posted March 17, 2007 Author Share Posted March 17, 2007 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. Quote Link to comment Share on other sites More sharing options...
climber511 Posted March 17, 2007 Share Posted March 17, 2007 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 Quote Link to comment Share on other sites More sharing options...
honk Posted March 17, 2007 Author Share Posted March 17, 2007 (edited) 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. Edit: I noticed yesterday that my thumbs are getting used to the hookgrip, it feels almost comfortable now. Edited March 17, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted March 21, 2007 Author Share Posted March 21, 2007 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. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 21, 2007 Share Posted March 21, 2007 It's actually comforting to see some people missing 50kg on two hand pinch So I'm not the only one! Lol... =) Good looking workouts man! Quote Link to comment Share on other sites More sharing options...
honk Posted March 21, 2007 Author Share Posted March 21, 2007 Thanks , but I'm afraid, that I wont be able to give you that gratification for a long time. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted March 21, 2007 Share Posted March 21, 2007 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! Quote Link to comment Share on other sites More sharing options...
honk Posted March 21, 2007 Author Share Posted March 21, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted March 22, 2007 Author Share Posted March 22, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted March 23, 2007 Author Share Posted March 23, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted March 24, 2007 Author Share Posted March 24, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted March 27, 2007 Author Share Posted March 27, 2007 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 Quote Link to comment Share on other sites More sharing options...
honk Posted March 28, 2007 Author Share Posted March 28, 2007 (edited) 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 March 28, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted March 30, 2007 Author Share Posted March 30, 2007 (edited) 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 March 30, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted April 1, 2007 Author Share Posted April 1, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted April 2, 2007 Author Share Posted April 2, 2007 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. Quote Link to comment Share on other sites More sharing options...
honk Posted April 4, 2007 Author Share Posted April 4, 2007 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 ) 35kg x 7 35kg x 7 35kg x 4 35kg x 7 35kg x 7 35kg x 7 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 4, 2007 Share Posted April 4, 2007 Instead of taping that area you can just use those training gloves where the finger tips aren't covered. Quote Link to comment Share on other sites More sharing options...
honk Posted April 4, 2007 Author Share Posted April 4, 2007 (edited) 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 April 4, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted April 7, 2007 Author Share Posted April 7, 2007 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. 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. Quote Link to comment Share on other sites More sharing options...
honk Posted April 12, 2007 Author Share Posted April 12, 2007 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 Quote Link to comment Share on other sites More sharing options...
Damien Posted April 13, 2007 Share Posted April 13, 2007 (edited) 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 April 13, 2007 by Damien Quote Link to comment Share on other sites More sharing options...
honk Posted April 13, 2007 Author Share Posted April 13, 2007 (edited) 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 April 13, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted April 13, 2007 Author Share Posted April 13, 2007 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. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted April 14, 2007 Share Posted April 14, 2007 Sometimes a change is a good stuff! Are you gonna take time off before the change? Sometime that helps too. Quote Link to comment Share on other sites More sharing options...
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