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I got a immunization today and can't train for a week. I will do a two week off and then start a 4 days a week cluster HST cycle.

What do you think should I also have a break form gripping and bending?

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On Saturday I got new griptoys from Thorsten:

A parallel bar gripmachine and a secret weapon.

Really great stuff! The gripmachine runs totally smooth and the handles touch. Flo has a pic of it in his gallery. The secret weapon is nice a s well, but I will change the moving handle because it was a square tube! defenately not for fitness class empty bar squatters. I'll get me a round handle.

Thanks Thorsten

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Wow a day just like Christmas.

I got my farmers handles (each weights 26kg). Each implement has two handles one 1.2'' and one 1.8''

my 2 1/4'' dumbbells(9kg each)

and my modified SW handle.

Pics to come.

And the Slim DVD arrived.

Edited by honk
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I will start my HST cluster cycle this friday or next monday it will look like this:

-6 weeks

-load 70% > 120% of current max

-volume 30 reps a exercise > 80 reps a exercise

monday:

squats

bench

overbend rowing

shrugs

tuesday:

deadlift

press

chins

wendsday:

rest

thursday:

squats

dips

overbend rowing

shrugs

friday:

deadlift

press

chins

saturday:

rest

sunday:

rest

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burkhardmacht
I will start my HST cluster cycle this friday or next monday it will look like this:

-6 weeks

-load 70% > 120% of current max

-volume 30 reps a exercise > 80 reps a exercise

monday:

squats

bench

overbend rowing

shrugs

tuesday:

deadlift

press

chins

wendsday:

rest

thursday:

squats

dips

overbend rowing

shrugs

friday:

deadlift

press

chins

saturday:

rest

sunday:

rest

Don't overdo it! :blink

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9/19/2005

Actually I'm in my 2nd off week but couldn't hold back. A few days back in the lab, I noticed that I could move a high-quality "Stahlwille" wrench barehanded.

So I bend my first wrench.Very hard to kink than it got harder with every degree. I had to put it down, then I noticed what was wrong: Music to soft(Dream Theater) I put Black Label Society in the player added some wrapping and it went down. Crush down was really easy it broke. It's a bit thicker than 1/8'' and a bit wider than 1/2'' ca. 8'' long. Irate it about a G5. After that I felt a slight pain in my hands.

A buddy I told about my success just said "You're really a sick guy." He may be right stupid as I am I attempted a 7.6mm x 7'' Nail afterwards what would have been a solid PR. Of core I missed it. Now that beat my hands up, I never had such intense pain in the bones of my hand from bending.

Edited by honk
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22/9/2005

Back at Grip! :mosher

Rolling Thunder

righty

52,5kg x 1 (tied PR)

48,75kg x 3

45kg x 2

43,75kg x 3

41,25kg x 3

lefty

48,75kg couldn't lock it out

45kg x 2

41,25kg x 2

40kg x 2

37,5kg x 3

One Hand Lift

116kg x 2 each hand

126kg x 1 each hand

136kg x 1 each hand

146kg x 1 each hand

156kg x 1 each hand

166kg /

Secret Weapon

10kg 15s hold each hand

15kg 10s hold each hand

20kg 10s hold each hand

25kg 10s neg each hand

30kg 3s neg each hand

27,5kg 6 negs each hand

Thumbwork with Gripmachine (between thumb and index)5kg x 25

10kg x 12

12,5kg x 7

15kg x 5

17,5kg x 2

25kg 4 negs

22,5kg 4 negs

12,5kg x 5

11,25kg x 4

10kg x 5

7,5kg x 6

7,5kg x 6

7,5kg x 8

7,5kg x 10

7,5kg x 7

Fingerextensions with IM bands

white x 50 each hand

green x 20 each hand

yellow 12 each hand

yellow 10 each hand

yellow 11 each hand

Finally back at gripping. I have been missing my training so much that I got nervous all the time bad tempered and bitchy.

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24/9/2005

All exercises performed with 2'' bar.

Levering: 4kg sledge

overhead

10'' x 10 each arm

14'' x 6 each arm

18'' x 1 each arm

end of handle x 2 each arm

frontlever

4'' x 15 each arm

6'' x 6 each arm

6'' x 5 each arm

8'' 2xR 1xL

Behind the Back Wristcurls

30kg x 15

35kg x 12

40kg x 10

45kg x 10

50kg x 7

55kg x 4

Rev. Wristcurls

9kg x 20

11,5kg x 11

14kg x 5

14kg x 4

14kg x 3

14kg x 2

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9/26/2005

All done with axle

Squats

30 total reps @ 60kg

Bench

30 total reps @ 50kg

Shrugs

30 total reps @ 77,5kg

Overbend Rows

30 total reps @ 50kg

volume: 7125kg

Edited by honk
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9/27/2005

Morning session

Axle Press

30 total reps @ 35kg

Chins

30 total reps

volume: 3000kg

Edited by honk
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9/27/2005

evening session

Deadlift

30 total reps @ 90kg

Bending

Warmup:

3 6mm x 165mm Nails

5,5'' Yellow PR

7mm x 7'' PR ( was harder than the 5,5'' Yellow)

7,6mm kinked to 15° nothing

7,6mm kinked to 30° nothing

7,6mm kinked to 60° got it to 90°

finished off with:

2 6mm x 165mm DO

4 6mm x 165mm DU

4 6mm x 165mm Rev.

I bend 7mm x 7'' before but this was way harder stock so I consider it a PR.

Edited by honk
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Keep doing the various styles.

That will give you strong wrists.

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9/29/2005

All done with olybars.

Squats

30 total reps @ 60kg

Dips

30 total reps

Shrugs

30 total reps @ 77,5kg

Overbend Rows

30 total reps @ 50kg

Grippers

lefty:

double filed #1: 3 tries all about 5mm, 1 neg

#T Strapholds:

1,25kg 10s

2,5kg 10s

3,75kg 5s

5kg 5s

6,25kg /

#T x 6 , x3

righty

double filed #1: 1 trie very close

#2 choked to parallel: about 3mm

#2 choked to 1cm: 1mm

2# choked to 8mm: 5 singles 1 miss

#T strapholds:

6,25kg 7s

7,5kg 12s

dynamic Thumbwork

10kg x 10

10kg x 9

10kg x 8

10kg x 11

10kg x 10

Fatbar Holds

120kg /

110kg little hover

100kg /

95kg x 1, /

90kg x1, x1

85kg 5s, 5s, 5s, 5s, 5s

Also did some hanging from a chining bar. Wanted to do pinch but thickbar went so bad that I skipped it.

Edited by honk
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10/1/2005

Levering: 4kg sledge

Weaver stick style fullrange

6'' x 7 each arm

8'' x 7 each arm

10'' x 5 each arm

12'' x 3 each arm PR

Frontlever

4'' x 10 each arm

6'' x 7 each arm

7'' x 3 each arm

8'' x 2 each arm

Strict Lever on table

4kg x 1 each arm

4,5kg x 1 each arm

5kg /

Wristcurls behind the back

30kg x 20

50kg x 10

50kg x 11

50kg x 9

Rev. Wristcurls

9kg x 16

14kg x 7

14kg x 6

14kg x 3

11,5kg x 8

Secret Weapon

righty

10kg 10s

20kg 10s

23,75kg 2 negs

27,5kg 2 negs

30kg 5 negs

lefty

10kg 10s

20kg 10s

23,75kg 2 negs

27,5kg 4 negs

30kg 3 negs

Just for you Frank:

Crushed down a G5, I stuck with at 90° some weeks ago.

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:D

Good son!!

Excellent! :rock

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burkhardmacht
10/1/2005

Crushed down a G5, I stuck with at 90° some weeks ago.

Very good progress! :rock

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burkhardmacht
Thanks guys! I'll try to cert on a 5,5'' G5 at the germans.

Cool! You'll compete? That's nice! :rock

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burkhardmacht
I have not fully decided yet, but pretty much yes I'll compete and hope not to take last place.

Very good!

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