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Thanks Burki!

Maybe I'll do another vbar session before the MGC, the problem is vbar beats up my upperback even if I focus on good form.

Forgot to mention, that I tried the hack lift today, seems that I'm really build for it, long legs finally seem to be advantageous.

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5/4/2007

DO Axle Holds

100kg a few tries nothing more than a little hoover

6 Singles @ 95kg

Warmed up with the wirstdeveloper

blue nail rev style - put a small dent in it

yellow nail - bend rather easily

DO bending

6,5" 6mm Nails bend 7 of these with IM pads, just to get my form dialed in.

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5/5/2007

I'm staying at my parent's cause I'll go climing tomorrow morning.

The spa closed at 16:00 so I couldn't train, not that I like training there that much.

Luckily I still have two heavy punching bags at my partent's house so I did maybe half an hour of punching, kicking and so on.

I lost a lot of flexibility and my left leg is still totally uncoordinated, but it was fun.

Well I'm actually thinking about doing some martial arts again, but this time it will be boxing, I just lost to much flexibility.

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If you are at home, you can always do some Yoga, man :)))

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5/6/2007

Jason I'm allready doing that, to qute Prof. Edward W. L. Smith: "Lifting weights is the Hatha Yoga of the West." ;)

Went climbing for about 4 hours today, so no other training.

I mean this is everything but a short-term way of taining, so 2 days more of rest wont hurt that much.

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5/7/2005

DO Deads

20 singles @ 105kg

(last 3 without belt, my belt is a bit too stiff for deadlifting)

Strict Press With Axle

12 singles @ 47,5kg

1 Armed Chins

12 singles each arm @ 27,5kg deload

Did a bit of no set work with my RB 180N.

Edited by honk
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FrankyBoy

Good workout Chris!

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5/9/2005

DO Deads

10 singles @ 105kg

(lower back felt a bit weak)

Strict Press With Axle

12 singles @ 47,5kg

1 Armed Chins

12 singles each arm @ 27,5kg deload

DO-Bending With IM Pads

-2x 6.5" 6mm nail

-blue nail

The blue nail felt surprisingly easy so I went for a:

-5.5" 7mm nail, but I wasn't able to kink it.

-5x 6.5" 6mm nail

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Alawadhi

Keep hitting some reps one the blue and then cut 0.25" and bend them.

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I'll attempt a 5 inch blue next session, if I'm not able to bend it, I'll do a bit more volume with blue nails and the like.

I just have to regain my bending-strength.

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5/11/2005

DO Deads

3 singles @ 105kg with belt

felt kinda hard, but I worked hard for about 5 hours yesterday and I'm no longer used to physical demanding work.

Rack Pulls

150kg x 1 knee cap height, with straps

120kg 2" x 4 below knee cap, hook grip

120kg 2" x 4 below knee cap, hook grip

130kg 2" x 2 below knee cap, hook grip

140kg 2" x 1 below knee cap, with straps

I tried to emulate my deadlift form, i.e. I didn't ramp the weight and I kept my shins almost vertical,

way easy, if I only had strong legs...

1 Armed Chins

3 singles each arm @ 27.5kg deload

3 singles each arm @ 25kg deload

3 singles each arm @ 22.5kg deload

Strict Press With Olybar

with belt

3 singles @ 47.5kg

3 singles @ 50kg

3 singles @ 52.5kg

I'll test my 1RMs next session.

After that, I'll have to change my routine a bit, cause I want to obtain my pre-degree...

I'll train daily with 4 singles a lift, alternating the hack lift and sumo deads and doing 2 handes chins and strict pressing with an olybar daily.

In detail (If nothing strange happens when I try my max):

chins 5kg > 22,5kg (+ 2.5kg every 3 days, I might throw in some negatives)

strict press 32,5kg > 50kg (6 days with 50kg) (+ 2.5kg every 3 days)

sumo deads 85kg > 110kg (+ 5kg every 4 days)

hack lift 65kg > 90kg (+ 5kg every 4 days)

after 3 weeks I'll go back to 70% of my 1RM.

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Why are you doing a hook grip, and not over hand or reverse?

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I tried 150kg with DO, and my grip isn't up to it.

I could use reverse, but I just like the hookgrip better.

I think I could pull 150kg with a hookgrip, but I didn't use it for a few weeks and I'm a wussy.

Edited by honk
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5/14/2007

Standing Strict Press With Olybar

up to 57,5kg PR

1 Armed Chins

up to 15kg deload each arm, just started with these so I don't call it a PR

Did a negative 2 hand chin with 30kg and one with 40kg, just to see what if feels and what weight to pick if I work these regularly.

I'll try to pull a deadlift PR tomorrow.

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lifesnotfair

Nice strict pressing!!!

And nice 1-arm chinning progress.... seems you're not that far from one!

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5/15/2007

Deads

60kg x bunch

100kg x 1 (DO-grip, belt)

120kg x 1 (hookgrip, belt)

135kg x 1 PR (hookgrip, belt)

140kg x 1 PR (hookgrip, belt)

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Florian Kellersmann

Nice deads, bro!

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Thanks guys!

I'm training lighter than ever (and more frequently) and my progess is faster than ever.

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burkhardmacht

That's strong - especially concerning Your bodyweight! Don't stop now!! :rock

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