honk Posted June 11, 2008 Author Share Posted June 11, 2008 It's not my upperback that gives, I just can't hold onto the plates. My pecs and hands are too week. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 11, 2008 Share Posted June 11, 2008 I see.. sounds like you know what you need to do though. Quote Link to comment Share on other sites More sharing options...
honk Posted June 14, 2008 Author Share Posted June 14, 2008 6/12/2008 Bear Hug Deadlift 4 Singles @ 78,5kg Press 4 Singles @ 47,5kg ______________________ 6/13/2008 1 Arm Chins Hammergrip, Eccentric 10 Singles @ 5kg deload each arm Bear Hug Deadlift 4 Singles @ 81kg Press 4 Singles @ 50kg Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 6,25kg The last two chinning sessions ended with a slightly hurting left elbow. I'll take a week off from chinning (just some very light chins) and will test my max. Quote Link to comment Share on other sites More sharing options...
honk Posted June 14, 2008 Author Share Posted June 14, 2008 6/14/2008 Went bouldering for two hours and missed the last train back... ...I'm sitting in an internetcafe right now damn. Had planed to hit the weights when I get home. I won't be getting home before 8 AM, good times. Quote Link to comment Share on other sites More sharing options...
honk Posted June 16, 2008 Author Share Posted June 16, 2008 6/15/2008 Bear Hug Deadlift 4 Singles @ 81kg Press 4 Singles @ 50kg Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 6,25kg Quote Link to comment Share on other sites More sharing options...
honk Posted June 17, 2008 Author Share Posted June 17, 2008 6/16/2008 Bear Hug Deadlift 4 Singles @ 81kg Press 4 Singles @ 50kg Deads 60kg x 4 100kg x 3 120kg x 5 PR 120kg x 5 Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 6,25kg Quote Link to comment Share on other sites More sharing options...
honk Posted June 18, 2008 Author Share Posted June 18, 2008 6/17/2008 Bear Hug Deadlift 4 Singles @ 81kg Press 4 Singles @ 50kg Axle Wristcurls 4 Singles @ 50kg Bench 40kg x 5 40kg x 5 60kg x 5 60kg x 5 60kg x 5 Kelso Shrugs 29kg each arm x 5 41,5 kg each arm x 5 PR 41,5 kg each arm x 5 41,5 kg each arm x 5 RT 30kg x 2 each arm 45kg x 1 each arm 50kg x 1 R miss L I'll replace bear hug dl with conv deads. And my right ringfinger is healed up so I can do grip again. Fingercurls will be ditched in favor of RT. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 18, 2008 Share Posted June 18, 2008 OK whats bouldering? Quote Link to comment Share on other sites More sharing options...
honk Posted June 18, 2008 Author Share Posted June 18, 2008 Climbing below 7m (25') without a rope. It's more strength and less endurance than sports climbing. Fontainebleau is THE classic bouldering spot But some sports climbing routes look like boulder problems. Watch Fred Rouhling and be stunned Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 18, 2008 Share Posted June 18, 2008 Cool but not for someone approaching 300lbs I used to use climbing on an indoor wall(It would rotate around two drums with your bodyweight so you are never above 5' off the ground). It was unbelievable endurance/fingertip work Quote Link to comment Share on other sites More sharing options...
honk Posted June 19, 2008 Author Share Posted June 19, 2008 (edited) 6/19/2008 1 Arm Chins Hammergrip up to 8,75kg deload righty PR no PR with my left, elbow is still hurting Bear Hug Deadlift up to 101kg PR Press missed 55kg 2 times Axle Wristcurls up to 57,5kg ties PR Formulator Extensions missed 8,75kg It smells like one arm chin. Edited June 19, 2008 by honk Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted June 19, 2008 Share Posted June 19, 2008 Congratulations on those PR's, and make sure to video yourself performing the OAC once you get it!!! Quote Link to comment Share on other sites More sharing options...
honk Posted June 20, 2008 Author Share Posted June 20, 2008 Thanks Arturo! Quote Link to comment Share on other sites More sharing options...
the swiss Posted June 20, 2008 Share Posted June 20, 2008 nice PRs man! you WILL get that one arm chin! Quote Link to comment Share on other sites More sharing options...
honk Posted June 20, 2008 Author Share Posted June 20, 2008 Thanks David! I'll probably snap upon completion of my first one arm chin, it has been haunting me for too long. Quote Link to comment Share on other sites More sharing options...
honk Posted June 21, 2008 Author Share Posted June 21, 2008 6/20/2008 1 Arm Chins Hammergrip 4 Singles @ 25kg deload each arm Deadlift 4 Singles @ 100kg Axle Clean & Strict Press 4 Singles @ 37,5kg Rolling Thunder 4 Singles @ 35kg each arm Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 4 Singles @ 3,75kg Bench 3 sets of 5 @ 52,5kg Kelso Shrugs 3 sets of 5 @ 34kg each arm Quote Link to comment Share on other sites More sharing options...
honk Posted June 22, 2008 Author Share Posted June 22, 2008 6/21/2008 Day 2 of 21 1 Arm Chins Hammergrip 4 Singles @ 25kg deload each arm Deadlift 4 Singles @ 100kg Axle Clean & Strict Press 4 Singles @ 37,5kg Rolling Thunder 4 Singles @ 35kg each arm Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 7 My deadlift form is a bit off. Afterwards I tried this exercise: to my surprise I was able to lower myself with straight arms. Quote Link to comment Share on other sites More sharing options...
honk Posted June 22, 2008 Author Share Posted June 22, 2008 (edited) 6/22/2008 Day 3 of 21 1 Arm Chins Hammergrip 4 Singles @ 25kg deload each arm Deadlift 4 Singles @ 100kg Axle Clean & Strict Press 4 Singles @ 37,5kg Rolling Thunder 4 Singles @ 35kg each arm Axle Wristcurls 4 Singles @ 40kg Formulator Extensions 3,75kg x 10 Deadlifts felt strong and I got my form down again. I'll pull 150kg before long. I came very, very close to holding a straddle front lever and managed to hold a front lever with one leg tucked. BIG PR I blame those negative chins. Edited June 22, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted June 23, 2008 Author Share Posted June 23, 2008 (edited) 6/23/2008 Went to a playground to atempt a back lever. Couldn't do one. But I guess I'm close. Don't like this skill so I won't train for it. But was able to do a straddle flag on wall bars. PR Edited June 23, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted June 25, 2008 Author Share Posted June 25, 2008 6/23/2008 Day 4 of 21 Forgot to train before I went climbing, and was to spend to train when I came home. 6/24/2008 Day 5 of 21 1 Arm Chins Hammergrip 4 Singles @ 22.5kg deload each arm Deadlift 4 Singles @ 105kg (belt) Axle Clean & Strict Press 4 Singles @ 40kg Rolling Thunder 4 Singles @ 36.5kg each arm Axle Wristcurls 4 Singles @ 42.5kg Formulator Extensions 3.75kg x 12 Shoulders still a bit store form the lever stuff. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 25, 2008 Share Posted June 25, 2008 Why do You train singles all the time? I think that this does not make You stronger in the long run. Increase the volume an eat more! Quote Link to comment Share on other sites More sharing options...
honk Posted June 25, 2008 Author Share Posted June 25, 2008 (edited) As long as it works, I won't change it. And yes it made me stronger in the long run. I brought my one arm chin up by more than 10kg since I rigged up my pulley. I'd be doing one arm chins by now, if not for the 6 month lay-off from training last year. Bear in mind, I'm not training singles with maxmal poundages like in dino training. I never do more than 85% of my max in training. (Well ok in the press sometimes, I do) Edited June 25, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted June 25, 2008 Author Share Posted June 25, 2008 6/25/2008 Day6 of 21 1 Arm Chins Hammergrip 4 Singles @ 22.5kg deload each arm Deadlift 4 Singles @ 105kg (belt) Axle Clean & Strict Press 4 Singles @ 40kg Gripstuff will be done when I get home from bouldering. Just bougth a pair of gymnastic rings. But don't expect to see a lot of ringstuff here. I just want to have the set up to do an iron cross. And maybe an inverted cross (my ultimate longterm goal). Quote Link to comment Share on other sites More sharing options...
honk Posted June 26, 2008 Author Share Posted June 26, 2008 6/2/2008 Day 7 of 21 1 Arm Chins Hammergrip 4 Singles @ 20kg deload each arm Deadlift 4 Singles @ 105kg (belt) Axle Clean & Strict Press 4 Singles @ 42.5kg Rolling Thunder 4 Singles @ 37.5kg each arm Axle Wristcurls 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg Bench 40kg x 5 52.5kg x 5 52.5kg x 5 52.5kg x 13 Kelso Shrugs 29kg each arm x 5 34kg each arm x 5 34kg each arm x 5 34kg each arm x 10 Switched into HIT-jedi-mode on the last set of benches and kelsos. Also did some positive dragon flags today. PR Lever stuff is coming along nicely. Quote Link to comment Share on other sites More sharing options...
honk Posted June 28, 2008 Author Share Posted June 28, 2008 6/27/2008 Day 8 of 21 1 Arm Chins Hammergrip 4 Singles @ 20kg deload each arm Deadlift 4 Singles @ 105kg (belt) Axle Clean & Strict Press 4 Singles @ 42.5kg Rolling Thunder 4 Singles @ 37.5kg each arm Axle Wristcurls 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg Yesterday's dragonflags really fu&")ed up my elbows, today they were hurting after just 4 reps of chins. Quote Link to comment Share on other sites More sharing options...
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