honk Posted May 19, 2008 Author Share Posted May 19, 2008 5/15/2008 Tag 8 von 21 1 Arm Chins Hammergrip 4 Singles @ 25kg deload _________________________ 16th and 17th no Training _________________________ 5/18/2008 Tag 9 von 21 1 Arm Chins Hammergrip 4 Singles @ 25kg deload Bear Hug Deadlift 4 Singles @ 71kg Press 4 Singles @ 42,5kg Axle Wristcurls 4 Singles @ 42,5kg Formulator Extensions 3,75kg x 10 Hack Lift 60kg x 5 90kg x 5 110kg x 5 110kg x 5 110kg x 5 ATTG Squats 50kg x bunch 50kg x bunch Bench 40kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 7 Quote Link to comment Share on other sites More sharing options...
honk Posted May 20, 2008 Author Share Posted May 20, 2008 5/19/2008 Day 10 of 21 1 Arm Chins Hammergrip 4 Singles @ 25kg deload ___________________________ 5/20/2008 Day 11 of 21 1 Arm Chins Hammergrip 4 Singles @ 22,5kg deload Bear Hug Deadlift 4 Singles @ 71kg Press 4 Singles @ 45kg Axle Wristcurls 4 Singles @ 42,5kg Formulator Extensions 3,75kg x 10 Barbell Rows 57,5kg x 5 57,5kg x 5 57,5kg x 5 57,5kg x 5 Kelso Shrugs 36,5kg each arm x 5 36,5kg each arm x 5 36,5kg each arm x 5 36,5kg each arm x 5 Negative Fingercurls 4 Singles @ 100kg lost a lot of skin whilst climbing, so I had to stop Quote Link to comment Share on other sites More sharing options...
honk Posted May 29, 2008 Author Share Posted May 29, 2008 5/29/2008 1 Arm Chins Hammergrip, Eccentric 25 Singles @ 25kg deload each arm Bear Hug Deadlift 4 Singles @ 71kg Press 4 Singles @ 40kg Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 8 Quote Link to comment Share on other sites More sharing options...
honk Posted May 30, 2008 Author Share Posted May 30, 2008 5/30/2008 1 Arm Chins Hammergrip, Eccentric 25 Singles @ 25kg deload each arm Bear Hug Deadlift 4 Singles @ 71kg Press 4 Singles @ 40kg Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 8 I slightly injured my right hand whilst climbing, so no gripstuff for a while and no climbing. I was sweating beyond belief today, summer sucks. Quote Link to comment Share on other sites More sharing options...
honk Posted May 31, 2008 Author Share Posted May 31, 2008 5/31/2008 Bear Hug Deadlift 4 Singles @ 71kg Press 4 Singles @ 40kg Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 8 Deads 60kg x 5 80kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5 Quote Link to comment Share on other sites More sharing options...
honk Posted June 1, 2008 Author Share Posted June 1, 2008 6/1/2008 1 Arm Chins Hammergrip, Eccentric 30 Singles @ 20kg deload each arm Bear Hug Deadlift 4 Singles @ 73,5kg Press 4 Singles @ 42,5kg Axle Wristcurls 4 Singles @ 42,5kg Formulator Extensions 5kg x 4 Quote Link to comment Share on other sites More sharing options...
honk Posted June 2, 2008 Author Share Posted June 2, 2008 6/2/2008 1 Arm Chins Hammergrip, Eccentric 30 Singles @ 20kg deload each arm Bear Hug Deadlift 4 Singles @ 73,5kg Press 4 Singles @ 42,5kg Axle Wristcurls 4 Singles @ 42,5kg Formulator Extensions 4 Singles @ 5kg Quote Link to comment Share on other sites More sharing options...
honk Posted June 4, 2008 Author Share Posted June 4, 2008 6/3/2008 Bear Hug Deadlift 4 Singles @ 73,5kg Press 4 Singles @ 42,5kg Axle Wristcurls 4 Singles @ 42,5kg Formulator Extensions 4 Singles @ 5kg Bench 10 sets of 5 @ 50kg Kelso Shrugs 6 sets of 5 @ 31,5kg each arm Quote Link to comment Share on other sites More sharing options...
honk Posted June 4, 2008 Author Share Posted June 4, 2008 6/4/2008 1 Arm Chins Hammergrip, Eccentric 30 Singles @ 15kg deload each arm Bear Hug Deadlift 4 Singles @ 76kg Press 4 Singles @ 45kg Axle Wristcurls 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg Quote Link to comment Share on other sites More sharing options...
honk Posted June 6, 2008 Author Share Posted June 6, 2008 6/5/2008 1 Arm Chins Hammergrip, Eccentric 20 Singles @ 15kg deload each arm Bear Hug Deadlift 4 Singles @ 76kg Press 4 Singles @ 45kg Axle Wristcurls 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 6, 2008 Share Posted June 6, 2008 Some pretty unique training here Honk. The 1 arm pullups sound hard. Quote Link to comment Share on other sites More sharing options...
honk Posted June 6, 2008 Author Share Posted June 6, 2008 Thanks Chris! 1 Armers will be getting hard form next session on, I'll be entering supramaximal negatives then. My training is largely based on the ideas of Steve Justa, his book "Rock, Iron Steel" is way up on my list of favorite strength training books. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2008 Share Posted June 6, 2008 Any news/PRs on the axle DL? Quote Link to comment Share on other sites More sharing options...
honk Posted June 6, 2008 Author Share Posted June 6, 2008 Nope, and with my right ringfinger still injured there won't be any for some time. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 6, 2008 Share Posted June 6, 2008 (edited) Nope, and with my right ringfinger still injured there won't be any for some time. Heal up soon! Edited June 6, 2008 by Burkhard Macht Quote Link to comment Share on other sites More sharing options...
honk Posted June 6, 2008 Author Share Posted June 6, 2008 Thanks Buddy! Quote Link to comment Share on other sites More sharing options...
honk Posted June 6, 2008 Author Share Posted June 6, 2008 6/6/2008 Axle Wristcurls 4 Singles @ 45kg Bear Hug Deadlift 4 Singles @ 76kg Press 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg Deads 60kg x 4 80kg x 5 110kg x 5 110kg x 5 Quote Link to comment Share on other sites More sharing options...
honk Posted June 7, 2008 Author Share Posted June 7, 2008 6/7/2008 1 Arm Chins Hammergrip, Eccentric 20 Singles @ 10kg deload each arm Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg Axle Wristcurls 4 Singles @ 47,5kg Formulator Extensions 4 Singles @ 5kg From now on and with the heavier weights I'll be chinning only every other day. Quote Link to comment Share on other sites More sharing options...
honk Posted June 9, 2008 Author Share Posted June 9, 2008 (edited) 6/8/2008 Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg Axle Wristcurls 4 Singles @ 47,5kg Formulator Extensions 4 Singles @ 5kg Wristcurls still feel light, I think I have a good chance doing 60kg next time I max out. I'm aiming for 20 bw only negative one arm chins a session this cycle. This might mean I'm only single digits (in kilos) away from a one arm chin. Well with some luck that is. Edited June 9, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted June 10, 2008 Author Share Posted June 10, 2008 6/9/2008 1 Arm Chins Hammergrip, Eccentric 20 Singles @ 10kg deload each arm Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg Axle Wristcurls 4 Singles @ 47,5kg Formulator Extensions 4 Singles @ 5kg Also did some plate halos, just like in but I didn't reverse directions after each rep and I used plates instead of a kb. Started out with a 10kg plate then moved to a 15kg plate and finally to 20kg. I thought this was just another shoulder mobility drill, but witth heavier weights it totally killed my trunk muscles.Best was 4 reps with 20kg. Plate halos might be a keeper. Quote Link to comment Share on other sites More sharing options...
honk Posted June 11, 2008 Author Share Posted June 11, 2008 6/10/2008 Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg Bench 5 sets of 5 @ 55kg (actually did 8 reps on the last set) Kelso Shrugs 5 sets of 5 @ 36,5kg each arm Was pressed for time, so no wristcurls and no fromulator stuff. Did a small gripper session in the mornig, just enough to notice that my right ringfinger isn't fully healed up. Quote Link to comment Share on other sites More sharing options...
honk Posted June 11, 2008 Author Share Posted June 11, 2008 6/11/2008 1 Arm Chins Hammergrip, Eccentric 10 Singles @ 5kg deload each arm Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg Axle Wristcurls 4 Singles @ 47,5kg Formulator Extensions 4 Singles @ 5kg Chins were hard, I don't see myself getting several bw-only one arm negatives with my left arm. Used a wider stand on the bear hug DLs much easier on the knees. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 11, 2008 Share Posted June 11, 2008 What are you bear hugging? Plates? a Keg? Sorry if I missed it somewhere. Quote Link to comment Share on other sites More sharing options...
honk Posted June 11, 2008 Author Share Posted June 11, 2008 Just 3 20kg plates and some change on a 2.5' bar. It's actually my upperbody that is holding me back on these. That's why I do conv deads once a week. Don't want that back to get weaker. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 11, 2008 Share Posted June 11, 2008 (edited) The exercise that contributed the most to me putting alot of muscle on my upper back is snatch grip high pulls. Second only to barbell cleans. Edited June 11, 2008 by Chris Mathison Quote Link to comment Share on other sites More sharing options...
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