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10/21/2008

Dips

15kg x 11

15kg x 8

BB Curls

3 sets of 20 @ 11.5kg

Neck Harness

2 sets of 7 @ 12.5kg

External Rot. With Bands

3 sets of 12

a few hours later

Handstand Practise

against wall

just for fun some overhead squats & backsquats with an empty olybar.

Ok ok, I'm flexible enough to squat... ...still :D

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Popular Posts

25.06.2014 Fat DB Power Clean 44kg x 1 each arm 46,5kg x 0 each arm 39kg x 4 each arm Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand

26.08.2014 6.1.2 Standing Press 45kg x 5 47,5kg x 5 50kg x 6 Pull Ups 5kg x 5 10kg x 5 chin ups 15kg x 6 Very little sleep and really tried all day, but I didn’t want to delay training unti

07.09.2014 6.2.4 Bench 55kg x 3 60kg x 3 62,5kg x 9 Euro Pinch 35 singles @ 48,5kg in 10 minutes Bench Rows 55kg x 3 60kg x 3 62,5kg x 12 55kg x 5 with holds 55kg x 6 with holds Fat DB

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10/22/2008

ATTG Oly Frontsquats

3 sets of 3 @ 65kg

2x15kg pinch

holds with both hands, lifted them with my right, just a lil hoover lefty

Blobbing

37.5er

holds and lifts with both hands

3 finger lifts righty (without pinky & without pointer) PR

BB TGUs

2 sets of 2 and 5 singles each arm @ 25kg

2 drops lefty :blush

Negative Only DB Curls

3 sets of 10 @ 10.25kg

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10/24/2008

BB Curls

3 sets of 20 @ 11.5kg

Just the usual high rep curls today, to lazy to do pre hab stuff...

Volume deads and grip tomorrow, and I'll have a second dipping session this week, either tomorrow or on saturday.

Edit:

I'll do all my dips on rings from next week on.

As a climber I can use all the shoulder stabilisation, I can get.

I haven't decided on a routine though.

Recomendations welcome. :)

Edited by honk
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10/24/2008

Deadlift

4 sets of 5 @ 115kg

Wanted to do 5 sets, but I'm lacking sleep right now, and I'm about to move...

...which makes me a bit paranoid about buring out.

So I called it a day after 4 sets of deads.

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10/25/2008

Grippers

a few singles with RB 160 righty and RB 180N lefty, and a few attempts at harder grippers.

Realized that my gripper technique sucks beyond belief, so I switched to

Finger Curls

underhand grip

40kg x 7

50kg x 7

60kg x 5

70kg x 2

overhand grip

60kg x 7

50kg x 10

40kg x 13

Had a meeting at the rockclimbing gym where I'll work form the 8th of November on.

That lead to a bit of bouldering.

But no pain. :)

Evening Session

Dips

x5

x5

10kg x 5

20kg x 6

Neck Harness

2 sets of 10 @ 12.5kg

External Rot

2 sets of 10

also worked on rafter chins, and howled a bit around on my power rack,

not a good idea, my right bicep tendon started to hurt...

10/26/2008

off day

10/27/2008

have a slight cold...

...so no deads today...

If my cold doesn't get better, I'll cut front squats and my second deadlift day (volume day)

Edited by honk
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10/27/2008

Support On Rings

a bit of GTG during the day

Ring Dips

5 sets of 5

Blob

#35; bunch of volume

BB Curls

2 sets of 20 @ 11.5kg

Formulator Ext.

x7; x9 @ 3.75kg

I'm in need of some shoulder stabilisation. :fear

Edited by honk
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Still feeling sick... :(

So I'll dump all lower body work but box deads.

2 easy weeks ahead, so I might be able to pull 115kg x 5 of a 5" box in 2 weeks anyway.

I'm kinda excited to find out, if improving my box dead helped my conv. dead.

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Box deads help you off the floor. When you go back to conventinal DLs off the floor they feel a lot easier. SLDLs off a box also help.

Edited by CoC#3
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Well hopefully...

they won't make me weaker as far as I'm concerned. :whacked

If I'll ever work on my flexibility, I'll give sldl another shot.

I know that I can get them close to my conv dead numbers.

But I once got a stiff lower back from doing them...

...another lift that scares me now...

13:08 but I trained yet

Support on Rings

GTG

5" Box Deads

2 sets of 5 @ 95kg

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10/28/2008

7+ hours of outdoors security didn't help my cold, well helped my cold but not me...

10/30/2008

still ill, and in the process of moving

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  • 5 years later...

I've been really sick the last year, and I've been back training for only three month after not doing anything for a year...

21.06.2014


Fat DB Power Clean

up to

41,5kg x 1 each arm

41,5kg x 1 each arm

39kg x 2 each arm


Fat DB Snatch

up to

29kg x 1 each arm power snatch

29kg x 1 each arm power snatch

29kg x 1 each arm squat snatch


jumped under 31,5kg with my right arm but couldn’t stand up


lots of singles with 19kg in the 1 armed sq. snatch and 1 armed power jerk


1 Armed Overhead Squat

19kg x 2 each arm

19kg x 5 each arm



GTG done at home


Ghetto Euro Pinch

2 total reps @ 36kg


Rim Lift

5 total reps @ 27,5kg each hand and counting

First day of a deload week, well not deloading my lower arms...

Fairly nice weather so I took my fat DB and some plates to a nearby park. Germany was playing so I was mostly by myself.

I’m definitely lacking ROM in my right shoulder. I have to lean to the side at the bottom of an overhead squat done lefty. With my right arm I can keep the DB in the sweet spot and it feels kinda effortless. To work on this I did:

Barbell head squats with armes as close as possible and a long pause at the bottom.

Worked up to:

ring finger on the powerlifting ring x 20kg x 20s

Stuart McGill expects his athletes to be able to overhead squat with a clean grip…

damn

I'm a total nerd, so I compiled a spreadsheet with all my pl type workouts since I started training again on the 14th of april:

https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=0

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jvance

Good to see others taking up thickbar cleans and snatches... Speed builds up baseline strength

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21.06.2014


Formulator Wrist Curls

12,5kg x 15


Formulator Wrist Extensions

5kg x 7

5kg x 7


GTG

Ghetto Euro Pinch

2 total reps @ 36kg

Rim Lift

2 total reps @ 27,5kg each hand

I hear you Jon, also quick lifts are more fun to me than just picking up a DB.

Off to the park now for a technique session with 19kg on the DB. Snatches and the like.

And later more pinching and rim.

In other news I was 78kg (172lbs) this morning. I focused on climbing the last years and was paranoid of weight gain, so naturally nothing much happend in the strength department pullups aside. I used to walk around at about 70kg (155lbs) for many years, so I'm quite excited if my new bodyweight brings with it the desired strength gains, so far I can't complain but it's only been three months.

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23.06.2014


ATG Squats

45kg x 5

45kg x 5


Rack Pulls bit below Midshin

70kg x 10

70kg x 10

Grease The Groove


Ghetto Euro Pinch

7 total reps @ 38,5kg


Rim Lift

7 total reps @ 28,75kg each hand


and counting

Upped the poundages on the GTG stuff, other than that boring deload...

Edited by honk
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24.06.2014


Bouldering

Climbed on the town wall, thin crimpy face climbing

Formulator Wrist Curls

13,75kg x 7

10kg x 5 at the end of the horn

5kg x 15 at the end of the horn


Formulator Wrist Extensions

5kg x 9

5kg x 8

2,5kg x 9 at the end of the horn


Grease The Groove


Ghetto Euro Pinch

6 total reps @ 38,5kg


Rim Lift

6 total reps @ 30kg each hand

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25.06.2014


Fat DB Power Clean

44kg x 1 each arm

46,5kg x 0 each arm

39kg x 4 each arm




Grease The Groove


Ghetto Euro Pinch

8 total reps @ 38,5kg


Rim Lift

8 total reps @ 30kg each hand

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26.06.2014


Bench

45kg x 5

45kg x 5


Rows

45kg x 5

45kg x 5

45kg x 5

Formulator Wrist Extensions

2,5kg x 10 at the end of the horn

2,5kg x 11 at the end of the horn

2,5kg x 9 at the end of the horn



Grease The Groove


Ghetto Euro Pinch

lost count @ 41kg


Rim Lift

lost count @ 30kg each hand



27.06.2014


DO Axle Sumo Deads

80kg x 5

80kg x 5


ATG Squats

55kg x 5

55kg x 5


Grease The Groove


Ghetto Euro Pinch

4 total reps @ 41kg

Rim Lift

4 total reps @ 30kg each hand

New 5/3/1 cycle starts either sunday or monday...

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29.06.2014


Handstand Practise

against Tree, on paralletes



Grease The Groove


Ghetto Euro Pinch

13 total reps @ 43,5kg


Rim Lift

13 total reps @ 32,5kg each hand


30.06.2014 4.1.1


ATG Squats

60kg x 5

65kg x 5

70kg x 11


DO Axle Rack Pulls bit above mid shin

82,5kg x 10

82,5kg x 10


DO Holds with Axle no leg contact

82,5kg x 30s

82,5kg x 30s


Standing Press

37,5kg x 5


Leg Raise

some


Grease The Groove


Ghetto Euro Pinch

7 total reps @ 43,5kg


Rim Lift

7 total reps @ 32,5kg each hand

and counting

I might do some handstand stuff later, if it doesn't rain...

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01.07.2014 4.1.2


Standing Press

42,5kg x 5

45kg x 5

47,5kg x 6


Pull Ups

up to 25kg x 1

fail at 30kg

BW x 5

5kg x 5 chin ups

10kg x 5


Bench

47,5kg x 10

47,5kg x 10



one or two hours later


Assisted One Arm Chins

grabbing the post of my powerrack

grabbing the forearm

using a judo belt

singles mostly and doubles didn’t keep count

Grease The Groove


Ghetto Euro Pinch

5 total reps @ 43,5kg


Rim Lift

5 total reps @ 32,5kg each hand


and counting

Yesterday’s Axle holds without leg contact messed up my upperback.

Well I did that, by letting my upper back round. Won’t be doing those again any time soon.


Pull Ups made me a bit sad.

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02.07.2014

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 43,5kg

Rim Lift

5 total reps @ 32,5kg each hand


03.07.2014 4.1.3

Sumo KH

110kg x 5

117,5kg x 5

122,5kg x 10

ATG Beugen

50kg x 10

55kg x 10

60kg x 8

Standing Press

45kg x 5

45kg x 5

Kelso Shrugs 4 count hold at top

26kg x 7

30kg x 5

30kg x 4

Grease The Groove

Ghetto Euro Pinch

4 total reps @ 43,5kg

Rim Lift

4 total reps @ 32,5kg each hand

More GTG & some abs & bw only pull ups /chins on the list for today.
Don't know if I have mentioned it, but I'm doing 5/3/1.
Exept for overhead and pull ups.
All 5/3/1 workouts since the 14th of april in a spreadsheet:
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04.07.2014

Bouldering in Avalonia, Ruhrtal.

First time at this spot, and while it’s not Fontainebleau it’s still an amazing spot for my area…

2 massive roofs, but I’m way too weak for them…

But I want to see, if it will make sense for me to project some of the easier roof climbs.

This are the climbs I’m considering projecting…

http://vimeo.com/55193914

http://vimeo.com/54237219

http://vimeo.com/54237055


05.07.2014 4.1.4

Bench

50kg x 5

52,5kg x 5

55kg x 12

Grippers

up to

very close miss with #2,5 righty

and #2 x 1 lefty

1 Hand Pinch

empty Euro Pinch (26kg) for some reps and holds

Bench Rows

47,5kg x 5

50kg x 5

52,5kg x 12

Kelsos on Flat Bench 4 count on top

52,5kg x 5

52,5kg x 5

Standing Press

40kg x 10

Kurls

bar only a few sets

Grease The Groove

Ghetto Euro Pinch

4 total reps @ 43,5kg

Rim Lift

4 total reps @ 32,5kg each hand


06.07.2014

Fat DB Wirst Curls

19kg x 5 each hand

19kg x 10 each hand Cyplenkov style

19kg x 7 each hand

19kg x 15 each hand Cyplenkov style

Formulator Wrist Extensions

5kg x 9

5kg x 7

5kg x 6

5kg x 7

Fat DB Curls

16,5kg x 5 each hand

16,5kg x 6 each hand

some easy sledge twisting

Grease The Groove

Ghetto Euro Pinch

6 total reps @ 46kg

Rim Lift

6 total reps @ 35kg each hand

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07.07.2014 4.2.1

ATG Squats

65kg x 3

70kg x 3

72,5kg x 10

DO Axle Rack Pulls bit above mid shin

85kg x 8

85kg x 8

DO Holds with Axle

85kg x 32s

90kg x 21s

DO Axle Rack Pulls bit above mid shin

100kg x 3

109kg x 2 + hold on both reps

Standing Press

40kg x 5

Leg Raises Dip Position

10x

10x

8x

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 46kg

1 total rep @ 36kg

Rim Lift

5 total reps @ 35kg each hand

1 total rep @ 27,5kg each hand

My right index hurts maybe it was the thickbar stuff, dunno. It could also be the GTG or anything else. Only hurts when I bend my finger...

Had to improvise to get 109kg on the axle, see pic. ;-)

post-5098-0-61953900-1404752872_thumb.jp

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Got my finger checked it's nothing. Just hurts all the time. Never had this kind of pain before, which had me kinda worried. I had hurting joints and ring pulleys before from climbing, but this is somehow different. Felt shitty anyways so no overhead work today. Grip work is off until my finger's better.

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10.06.2014 4.2.2

Standing Press

45kg x 3

47,5kg x 3

50kg x 5

very close miss on the 6th, still happy :-) getting reps with 50kg was a huge mental barrier

Pull Ups

5kg x 3

10kg x 3 chin ups

15kg x 4

Bench

50kg x 14

Fat DB Curls

16,5kg x 7 each arm

Edited by honk
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