lifesnotfair Posted July 17, 2007 Share Posted July 17, 2007 So you only do singles, but NOT with max. weight, so you can train more often? I've never heard of this approach before. Quote Link to comment Share on other sites More sharing options...
honk Posted July 18, 2007 Author Share Posted July 18, 2007 It's from Steve Justa's Book "Rock, Iron, Steel". But this style of training has been used by olylifters for decades. They lift often and never to failure cause they don't want to ruin their form. Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted July 18, 2007 Share Posted July 18, 2007 So have you noticed good gains from this kind of training? Quote Link to comment Share on other sites More sharing options...
honk Posted July 18, 2007 Author Share Posted July 18, 2007 (edited) Good strength gains and little mass gains. My sumo dead went up 20kg in 2 months or so, and I expect my conventional deadlift to do the same, it has gone up 10kg so far. Chins went up, dunno exacty only maxed once since training this way. Strict press went up 2.5kg as did push press. Edited July 18, 2007 by honk Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted July 18, 2007 Share Posted July 18, 2007 Interesting!! Keep it up! Quote Link to comment Share on other sites More sharing options...
honk Posted July 18, 2007 Author Share Posted July 18, 2007 Thanks! 7/18/2007 DO Deads 4 singles @ 110kg Fat DB Deads 4 singles each arm @ 39kg DO Fingercurls 4 singles @ 45kg Quote Link to comment Share on other sites More sharing options...
honk Posted July 19, 2007 Author Share Posted July 19, 2007 7/19/2007 Rackpull from the knee + powershrug 4 singles @ 140kg first (belt, hookgrip) 1 Armed Fat DB Strict Press 4 singles each arm @ 17.75kg 1 Armed Chins 4 singles each arm @ 30kg deload Wristcurls 4 singles @ 45kg Formulator Extensions 4 singles @ 6.25kg Quote Link to comment Share on other sites More sharing options...
honk Posted July 20, 2007 Author Share Posted July 20, 2007 7/20/2007 DO Deads 4 singles @ 110kg 1 Armed Fat DB Strict Press 4 singles each arm @ 17.75kg 1 Armed Chins 4 singles each arm @ 30kg deload Fat DB Deads 4 singles each arm @ 39kg DO Fingercurls 4 singles @ 45kg Screwed around with some frontleverstuff, nothing serious. Quote Link to comment Share on other sites More sharing options...
honk Posted August 6, 2007 Author Share Posted August 6, 2007 (edited) Really had the blues the last days so not much training... That's all I did in fact: 7/25/2007 DO-Deads 4 singles @ 110kg (last 3 with belt) 8/4/2007 DO-Deads 4 singles @ 90kg Keg Stuff @ 46kg Clean 6 singles Clean & Strict Press 5 singles Walking with keg on shoulder 4 x 40m 1 Armed Chins 30kg deload 10 total reps, singles and doubles different grips 25kg deload 4 singles, different grips 20kg deload 2 singles Fat DB Deads 7 singles each arm @ 39kg, some one footed 8/5/2007 Deads on 13cm block 4 singles @ 80kg 1 Armed Chins 4 singles @ 30kg 8/6/2007 Deads on 11cm block 80kg x 1 90kg x 1 100kg x 1 110kg x 1 1 Armed Chins 4 singles @ 30kg Keg Stuff Clean & Strict Press 8 singles Walking with keg on shoulder 4 x 40m Damn, I should have started chining with less volume, my biceps tendons are aching a bit. I'll alternate Deads on a 11cm block and normal deads the next 3 Weeks. Still aiming for a 150kg conventional dead, this is actually the first time ever that my sumo dead is stronger than my conv dead. Edited August 6, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted August 7, 2007 Author Share Posted August 7, 2007 8/7/2007 DO Deads 4 singles @ 100kg 1 Armed Chins 4 singles each arm @ 30kg deload Fat DB Deads 6 singles each arm @ 39kg Deads went up really fast and I barely felt my bicep tendons, good session. Next weeks will look like this box deads (11cm or 4 1/3" ) 75kg > 90kg deads 100kg > 120kg chins 30kg deload > 22,5kg deload and a keg workout every other day, I don't want to haul my keg outside every day only to do a few singles. Quote Link to comment Share on other sites More sharing options...
honk Posted May 3, 2008 Author Share Posted May 3, 2008 I'm coming form a 6 month layoff from training, but strength is coming back. Also gained a bit, tipped the scale at 70kg this morning. Climbing has become quite important to me, I'm excited to see how this carries over to grip. 2.1.2005 1 Arm Chins Hammergrip up to 12,5kg deload PR missed the last 3 or 4 inches with my left No excuses I'll do a one arm chin this year. Finger Curls up to 87,5kg PR Axle Wristcurls up to 55kg Formulator Extensions up to 7,5kg PR Barbell Rows 50kg x 5 60kg x 5 60kg x 5 60kg x 5 Kelso Shrugs 29kg each arm x 5 39kg each arm x 3 39kg each arm x 4 39kg each arm x 4 For the sake of vanity: Inverted Sit-Ups 8x 6x Yesterday's session: 1.5.2008 Bear Hug Deadlift up to 96kg x 1 PR 101kg a few inches of the floor Sots Press up to 37,5kg x 1 PR couldn't lock out 40kg a couple of times Bench 40kg x 5 50kg x 5 60kg x 3 60kg x 3 60kg x 3 Hack Squat 60kg x 5 90kg x 5 110kg x 5 PR 110kg x 5 110kg x 5 ATTG Squats 50kg x bunch 50kg x bit less Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted May 3, 2008 Share Posted May 3, 2008 Welcome back Where were you? Quote Link to comment Share on other sites More sharing options...
honk Posted May 3, 2008 Author Share Posted May 3, 2008 (edited) Thanks Alawadhi. I was being depressive. Edited May 3, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted May 4, 2008 Author Share Posted May 4, 2008 Back to business: 5/3/2008 Day 1 of 21 1 Arm Chins Hammergrip 4 Singles @ 30kg deload Bear Hug Deadlift 4 Singles @ 66kg Press 4 Singles @ 40kg Finger Curls 4 Singles @ 60kg Axle Wristcurls 4 Singles @ 37,5kg Formulator Extensions 2,5kg x 10 I do reps with the Formulator cause I don't have those very small plates or washers to microload, but I still want poundage progression. Quote Link to comment Share on other sites More sharing options...
honk Posted May 5, 2008 Author Share Posted May 5, 2008 5/4/2008 Day 2 of 21 1 Arm Chins Hammergrip 4 Singles @ 30kg deload Bear Hug Deadlift 4 Singles @ 66kg Press 4 Singles @ 40kg Finger Curls 4 Singles @ 60kg Axle Wristcurls 4 Singles @ 37,5kg Formulator Extensions 2,5kg x 10 I started to use this technique modification in the press. It's a bit harder at the start, but gets you easily through your sticking point. Quote Link to comment Share on other sites More sharing options...
honk Posted May 6, 2008 Author Share Posted May 6, 2008 (edited) 5/5/2008 Day 3 of 21 1 Arm Chins Hammergrip 4 Singles @ 30kg deload Bear Hug Deadlift 4 Singles @ 66kg Press 4 Singles @ 40kg Finger Curls 4 Singles @ 60kg Axle Wristcurls 4 Singles @ 37,5kg Formulator Extensions 2,5kg x 10 Went climbing for 3 hours and mashed my right big toe. It was on a route that starts with a left hand dyno. But instead of dynoing I just jumped from the floor to the first two holds, way easier for me that way. However, I catched the holds and crashed into the wall like a pendulum deformable zone: big toe on my right foot. But it was a 5.11a so I would have had a hard time sending it anyway. Edited May 6, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted May 7, 2008 Author Share Posted May 7, 2008 5/6/2008 Day 4 of 21 1 Arm Chins Hammergrip 4 Singles @ 27,5kg deload Bear Hug Deadlift 4 Singles @ 68,5kg Press 4 Singles @ 42,5kg Finger Curls 4 Singles @ 62,5kg Axle Wristcurls 4 Singles @ 37,5kg Formulator Extensions 2,5kg x 10 Everything still very easy, I think I have a good chance to do a 1 arm chin with 10kg deload in two and a half weeks, I got my upper arm parallel to the floor with 11,25kg a few days ago. I'll be going nuts once I can do a one arm chin. I has been a goal of mine for years. I gained half an inch on my upper arms. Guess it's climbing and the Bear Hug DL, my forearms grew too so I still look odd. Quote Link to comment Share on other sites More sharing options...
honk Posted May 7, 2008 Author Share Posted May 7, 2008 5/7/2008 Negative Fingercurls 60kg x 3 80kg x 2 90kg x 1 100kg x 1 110kg x 1 105kg 11 Singles Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted May 7, 2008 Share Posted May 7, 2008 Nice to see you back, honk. Keep up the good work! Quote Link to comment Share on other sites More sharing options...
honk Posted May 8, 2008 Author Share Posted May 8, 2008 5/7/2008 Day 5 of 21 1 Arm Chins Hammergrip 4 Singles @ 27,5kg deload Totally wasted from climbing, almost send a 5.11b, so just a few chins. I'll do some overreaching with my forearms. I'll do negative Fingercurls till I'm 20 to 30% weaker, then do some active recovery and wait for the supercompensation. Quote Link to comment Share on other sites More sharing options...
honk Posted May 8, 2008 Author Share Posted May 8, 2008 5/8/2008 Negative Fingercurls 90kg x 1 105 3 Singles 100kg x 1 90kg 12 Singles Dropped the last rep with 105kg, glad to have a powerrack. Hands are totally roughed up and torn. Quote Link to comment Share on other sites More sharing options...
honk Posted May 8, 2008 Author Share Posted May 8, 2008 (edited) 5/8/2008 I should have known better. Did some bouldering today, after about half an hour my biceps-tendons were sreaming in pain. No other training today. Edited May 8, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted May 10, 2008 Author Share Posted May 10, 2008 5/10/2008 I'll give my bicep-tendons another day or two to recover. Quote Link to comment Share on other sites More sharing options...
honk Posted May 13, 2008 Author Share Posted May 13, 2008 5/13/2008 Day 6 of 21 1 Arm Chins Hammergrip 4 Singles @ 27,5kg deload Bear Hug Deadlift 4 Singles @ 68,5kg Press 4 Singles @ 42,5kg Armwork later. Summer sucks. Quote Link to comment Share on other sites More sharing options...
honk Posted May 15, 2008 Author Share Posted May 15, 2008 (edited) 5/14/2008 Tag 7 von 21 in the morning Negative Fingercurls 20 Singles @ 100kg __________________________ afternoon session 1 Arm Chins Hammergrip 4 Singles @ 27,5kg deload Bear Hug Deadlift 4 Singles @ 68,5kg Press 4 Singles @ 42,5kg Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 10 Edited May 15, 2008 by honk Quote Link to comment Share on other sites More sharing options...
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