Jump to content

Recommended Posts

11.07.2014 4.2.3

Sumo Pulls

117,5kg x 3

122,5kg x 3

130kg x 8

4’’ Block Pulls Sumo

160kg x 1

170kg x 1

180kg x 1

ATG Squats

60kg x 10

60kg x 12

Leg Raise Dip Position

10x

1kg x 7

2kg x 4 + 3 reps without weight

130kg x 8 was my goal for the day, but the last two reps were kinda ugly. So I was a bit disappointed. Just for fun I decided to try block pulls. 160kg is my projected max so I started there. 160kg felt heavy I didn’t feel like a double would have been possible. 170kg felt better and 180kg was a real grinder.

Finger still kinda hurting so I used straps today.

Also I’m hitting rep PRs every workout now, except for pull ups. But it kinda feels stupid to me to write it all down. It’s just progress and being that weak progress is really easy to come by.

New major goal:

Keep training for a whole year.

Honestly I only ever managed that once. And I’m not even sure if it was a full year.

Edited by honk
Link to post
Share on other sites
  • Replies 866
  • Created
  • Last Reply

Top Posters In This Topic

  • honk

    638

  • FrankyBoy

    29

  • burkhardmacht

    24

  • Alawadhi

    22

Top Posters In This Topic

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

Posted Images

13.06.2014 4.2.4

Bench

52,5kg x 3

55kg x 3

57,5kg x 10

Rows

50kg x 3

52,5kg x 3

57,5kg x 12

Kelsos on Flat Bench 4 count hold

57,5kg x 6

57,5kg x 5

Standing Press

40kg x 2

50kg x 3

50kg x 3

Fat DB Körls

16,5kg x 8 each arm

16,5kg x 8 each arm

Link to post
Share on other sites

14.06.2014

Rim Lift

up to

52,5kg L PR

57,5kg R PR

Grippers

RB 210N

R: x4,x4,x3

L: x2,x3,x2

Finger feeling better so I thought I might as well…

Did some bw chins in between, mostly sets of five.

I guess GTG is a keeper. :)

Link to post
Share on other sites

Woche 3

15.06.2014 4.3.1

ATG Squats

60kg x 5

70kg x 3

77,5kg x 8

90kg x 1

100kg x fail

DO Deficit Deads

87,5kg x 10

118kg x 1

118kg x 1 PR

109kg x 1

109kg x 4 sumo

109kg x 5 sumo

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 38,5kg

Rim Lift

5 total reps @ 30kg each hand

Wasn’t happy with the lockout on the first set with 118kg, the second set was better.

The thing is the lockout feels different on an axle due to the weight being more in front, took me a while to notice.

I’m aimimg at 10 to 15 reps for today on the GTG stuff.

Link to post
Share on other sites

16.07.2014 4.3.2

Standing Press

42,5kg x 5

47,5kg x 3

52,5kg x 3

Pull Ups

bw x 3

10kg x 3 chin ups

20kg x 2

Grease The Groove

Ghetto Euro Pinch

8 total reps @ 38,5kg

Rim Lift

8 total reps @ 30kg each hand

Had Planned to do bench and curls in a second session, but well that didn’t happen.

Not 100% content with the last few sessions, but I can’t complain really, I’m lacking sleep.

Link to post
Share on other sites

16.07.2014

Formulator Wrist Extensions

3,75kg x 17

17.07.2014

Sledging

lots of different types of levering

4kg sledge slim style flip it up x 1 left

Grippers

RB 210N

R x5

L x2, x2, x1

filed RB 160

R x3, x2

filed #1

R x7, x18

L x7, x10

Pull Ups

Fat DB Curls

17,75kg x 6 each arm

17,75kg x 6 each arm

Grease The Groove

Ghetto Euro Pinch

10 total reps @ 38,5kg

Rim Lift

10 total reps @ 30kg each hand

18.07.2014 4.3.3

Climbing

on real rock

__________________

Sumo Deads

110kg x 5

122,5kg x 2

137,5kg x 7

4’’ Block Pulls Sumo

130kg x 3

130kg x 3 just learning the movement

ATG Squats

65kg x 8

65kg x 8

Kelso Shrugs 4 count hold at top

32kg a side x 6

32kg a side x 6

Leg Raise in Dip Position

2kg x 8

2kg x 7 +5 without weight

Run in with a "Coach"

x 2 :grin:

Grease The Groove

nada

Link to post
Share on other sites

19.07.2014 3.2.4

Bench

50kg x 5

55kg x 3

62,5kg x 5

Bench Rows

50kg x 5

55kg x 3

62,5kg x 9

Kelsos on Flat Bench

62,5kg x 5

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 38,5kg

Rim Lift

5 total reps @ 30kg each hand

Last session of the cycle.

Decided to use the same poundages for bench and bench rows from now on. That 2,5kg difference alway ticked me off. :D

Off to go climbing now, same as yesterday, toproping my scary project.

All workouts in a spreadsheet:

https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=923622446

Link to post
Share on other sites

20.07.2014

Just climbing, outdoors.

With some mates this time, unfortunately they are not really driven, but I know these guys since way back when...



21.07.2014

Begin of the deload week

ATG Squats

50kg x 5

50kg x 5

50kg x 5

Sumo Deadlifts

90kg x 5

90kg x 5

Leg Raise Dip Position

10x

1x static

I wanted to try pulling in my loose climbing shoes as they have a very thin sole. After three days of climbing I wasn’t feeling Axle pulls anyway.

Afterwards I noticed that I was supposed to do 8 or 10 rep sets. Well it’s a deload who cares.

Link to post
Share on other sites

22.07.2014

Standing Press

32,5kg x 5

32,5kg x 5

32,5kg x 5

Pull Ups

5x

5x chin ups

5x

Bench

40kg x 14

40kg x 10

40kg x 16

40kg x 10

Grippers

RB 210N

L: x4, x2

filed RB 160

R: x4, x3

Grease The Groove

Ghetto Euro Pinch

6 total reps @ 38,5kg

Rim Lift

6 total reps @ 30kg each hand

Link to post
Share on other sites

23.07.2014


Climbing, on real rock. :)


Grease The Groove


Ghetto Euro Pinch

1 total rep @ 38,5kg


Rim Lift

1 total rep @ 30kg each hand

Edited by honk
Link to post
Share on other sites

24.07.2014

Sumo Deads

90kg x 5

90kg x 5

90kg x 5

ATG Squats

50kg x 7

50kg x 9

50kg x 5

Grease The Groove

Ghetto Euro Pinch

8 total reps @ 38,5kg

Rim Lift

8 total reps @ 30kg each hand

Pulls felt totally effortless, squats felt horrible though...

25.07.2014

Bench

40kg x 5

40kg x 5

40kg x 5

Sledge Choke

front

128inlb x 3

128inlb x 3

121inlb x 3 missgrab

136inlb x 3

back

145inlb x 3

145inlb x 3

162inlb x 1

154inlb x 3

bit later:

Bench Rows

40kg x 5

40kg x 5

40kg x 5 with holds in top position

53kg Inch

1 full lift and a try rigthy

2 trys lefty

then 2 holds each hand

Fat DB Thumbless

39kg x 1 each hand

39kg x 2 each hand

39kg x 3 each hand

Grease The Groove

Ghetto Euro Pinch

8 total reps @ 38,5kg

Rim Lift

8 total reps @ 30kg each hand

Last deload session.

My fingers are still hurting from 4 days of climbing and a gripperday on 5 consecutive days.

Link to post
Share on other sites

26.07.2014

Grease The Groove

Ghetto Euro Pinch

4 total reps @ 38,5kg

Rim Lift

4 total reps @ 30kg each hand

27.07.2014 5.1.1

ATG Squats

65kg x 5

70kg x 5

72,5kg x 11

DO Axle Deficit Deads

118kg x 2 sumo PR

85kg x 10 conv

85kg x 10 conv

Standing Press

40kg x 10

Grease The Groove

Ghetto Euro Pinch

3 total reps @ 38,5kg

Rim Lift

3 total reps @ 30kg each hand

and counting…

I’m trying to loose a few pounds due to my rekindled interest in climbing.

I’m not going as low as in the past though (8-10%), and in a few weeks it’s time to get fat again. Packing on some muscle and pulling 180kg is still top of the list. :-)

Edited by honk
Link to post
Share on other sites

28.07.2014 5.1.2

Standing Press

42,5kg x 5

45kg x 5

50kg x 5

Pull Ups

2,5kg x 5

7,5kg x 5 chin ups

12,5kg x 6

Bench

42,5kg x 10

47,5kg x 10

40kg x 10

45kg x 10

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 38,5kg

Rim Lift

5 total reps @ 30kg each hand

Link to post
Share on other sites

29.07.2014

off day

sauna :-)

30.07.2014

off day

31.07.2014 5.1.3

Sumo Deads

112,5kg x 5

120kg x 5

127,5kg x 8

ATG Squats

60kg x 10

60kg x 12

Kelso Shruggs with 4 count hold

34kg x 5

34kg x 5

DB Clean & Press

22kg a side x 3 strict

24kg a side x 3 push press

24kg a side x 3 push press

22kg a side x 5 push press

I’m sure I’ll have better sessions once I’m able to sleep again. It’s so bad that I’m getting memory loss…

I’ll ditch the rim lift from my GTG sessions cause my fingers don’t seem to get better.

Not sure what I’ll replace it with, probably finger curls. I guess they are a bit kinder to the fingers and they were big with competition climbers back in the 90s.

Edited by honk
Link to post
Share on other sites

01.08.2014 5.1.4

Bench

50kg x 5

55kg x 5

57,5kg x 11

Grippers

up to

#2 x 3 righty

#2 x 1 lefty

plus some more closes with #2

Bench Rows

50kg x 5

55kg x 5

57,5kg x 12

50kg x 5 with holds

50kg x 5 with holds

Fat DB Clean & Push Press

20kg a side x 5

22,5kg a side x 5

25kg a side x 3

27,5kg a side x 2

17,5kg x 10 one armed no leg push

17,5kg x 8 one armed no leg push

Fat DB Strict Curl

17,5kg x 5 each arm

17,5kg x 4 each arm

Finger Curls

playing around with 40 and 50kg

Euro Pinch

46kg x 3

56kg x 2

63,5kg x 1 PR

Finally got some sleep in and voila, best session of the week.

DB presses feeling smoother already.

Also I’m kinda shocked how weak I’m at them and that’s got me motivated :-)

Link to post
Share on other sites

02.08.2014

some slegding and plate curls with 10kg plate…

Grease The Groove

Ghetto Euro Pinch

5 total reps @ 38,5kg

Finger Curls

15 total reps @ 40kg

03.08.2014

Climbing on real rock.

Forgot to bring chalk to the crag…

...slipped out of sharp crimpers

got some new projects :-)

Grease The Groove

Ghetto Euro Pinch

2 total reps @ 38,5kg

Finger Curls

4 total reps @ 40kg


04.08.2014 5.2.1

ATG Squats

70kg x 3

72,5kg x 3

77,5kg x 10

DO Axle Deads

118kg x 4 PR

87,5kg x 17

Standing Press

42,5kg x 3

42,5kg x 3


Grease The Groove

Ghetto Euro Pinch

4 total reps @ 41kg

Finger Curls

4 total reps @ 40kg

and counting

Link to post
Share on other sites

05.08.2014 5.2.2

Standing Press

45kg x 3

50kg x 3

52,5kg x 4 :-)

Pull Ups

7,5kg x 3 ring & middle finger only

12,5kg x 2 ring & middle finger only, chin ups

17,5kg x 4

bw x 8

bw x 3 ring & middle finger only

bw x 8

Bench

50kg x 10

52,5kg x 10

42,5kg x 10

47,5kg x 10

45kg x 10

Fat DB Curls

17,5kg x 6 each arm

Grease The Groove

Euro Pinch

3 total reps @ 41kg

Finger Curls

6 total reps @ 40kg

Link to post
Share on other sites

06.08.2014

Many sets of 30 to 50 reps with Ivanko Super Gripper rip off.

Right index still hurting from sunday’s climbing. Nasty two finger crimper…

Maybe the high rep stuff helps somewhat.

07.08.2014

same as yesterday

08.08.2014 5.2.3

Sumo Deads

120kg x 1

140kg x 1

160kg x 2 PR

135kg x 6

ATG Squats

62,5kg x 10

62,5kg x 10

Kelso Shruggs with 4 count hold

34kg x 6

34kg x 5

DB Clean & Push Press

22kg a side x 4 strict

26kg a side x 3

28kg a side x 2

26kg a side x 5 no clean

30kg x 5 one armed, no clean

140kg felt kinda heavy, so I wasn’t too sure about 160kg.

The second rep with 160kg actually felt better than the first, I had a better starting position from lowering the weight. I’m really happy about 160kg x 2, old PR was 155kg x 1 way back when.

Right index still hurtin so I pulled with straps today, at least my finger hasn’t gotten worse form pulling.

Link to post
Share on other sites

09.08.2014 5.2.4

Bench

50kg x 2

60kg x 1

67,5kg x 1

75kg x 1 PR?

77,5kg x 1 PR

60kg x 7

60kg x 7 failed 8th

Bench Rows

55kg x 3

57,5kg x 3

60kg x 10

55kg x 5 with holds

55kg x 6 with holds

Push Press

50kg x 2

60kg x 3

60kg x 3

60kg x 3

Fat DB Strict Curl

20kg x 3

17,5kg x 5

L-Sit

10s

10s

10s

I’m not 100% sure about 75kg, I think I failed it every time I tried, but that was 5 or more years ago…

All workouts since april in a spreadsheet:

https://docs.google.com/spreadsheets/d/1EIW526xj23n6KIKqvy_lzCzVKO0BDPK0QSb5aRzegK8/edit#gid=2014777959

Link to post
Share on other sites

I've been doing 5/3/1 since the 14th of april. I'm considering doing some type of high frequency training, and then coming back to 5/3/1 later.

Link to post
Share on other sites

11.08.2014 5.3.1

ATG Squats

65kg x 5

72,5kg x 3

82,5kg x 4

ATG Front Squats

60kg x 1

70kg x 1

80kg fail

75kg x 1

DO Axle Deficit Deads

90kg x 9

90kg x 9

Push Press & Power Jerk

50kg x 3 PJ

50kg x 3 PP

50kg x 3 PJ

50kg x 3 PP

50kg x 3 PJ

Oiled RT

up to

55kg x 1 lefty

55kg snapped out of hand righty

40kg x 5 each hand tumbless

40kg x 5 each hand tumbless

Also toyed with 60kg on the axle one armed after axle deads. I was some what fatiged but still harder than I thought…

Had a friend come over and film me on squats today, cause I thought I may have rounded my back a bit squatting last week. Well no rounding on any squats even with 82,5kg, but especially with heavier weights my squats turn totally into good mornings.

Any ideas what to do about it?

I have long legs and a short torso so I won’t ever be able to squat super upright, but I’m sure I can do better.

My ideas so far:

-squat with lighter weights I don’t have to turn into good mornings

-front squats

Link to post
Share on other sites

12.08.2014 5.3.2

Standing Press

42,5kg x 5

50kg x 3

55kg x 3 :-)

Pull Ups

2,5kg x 3

12,5kg x 3 chin ups

22,5kg x almost 3 :-(

bw x 8

bw x 7

bw x 6 chin ups

ring and middle finger only:

2x

3x eagle loops

2x eagle loops

Bench

50kg x 15

Fat DB Curls

17,5kg x 5

17,5kg x 3 hammer curls

17,5kg x 4

Not feeling particular benchy today. Getting closer to a 60kg+ press, it has been ages…

Also played around with euro pinch and my filed #1.

My right index is still hurting but I hope it gets better, if I avoid crimping.

Been doing high rep stuff late night almost daily.

Anyone got something on my squat problem

Link to post
Share on other sites

13.08.2014

Levering

4kg sledge

lots, all dynamic

second time doing levers to the front with the forearm rested on a bench.

Like a classic face lever, but in the opposite direction. Really into these :-)

Grease The Groove

Euro Pinch

7 total reps @ 38,5kg

Grippers

8 total reps @ filed #1 , each hand

14.08.2014

Fat DB Clean & Push Press

25kg each arm x 2 strict

25kg each arm x 4

25kg each arm x 4

1 Armed Fat DB Clean & Press

32,5kg x 1

32,5kg x 4 only one clean

35kg 1xL 0xL

35kg x 2 no clean

27,5kg x 7

Fat DB Curls

17,5kg x 5

17,5kg x 11 Devon Larratt style

Too tired to deadlift, but I got some pressing in.

Catching 27,5kg in the bottom position of the clean got hard after a few reps.

I stopped doing db cleans in the 40kg range cause they were really hard on my wirsts.

But I think I did set those down two handed.

This might be a way to get grip work in with db cleans without bothering my wrists, I’ll know more tomorrow.

Grease The Groove

Euro Pinch

5 total reps @ 38,5kg

Grippers

6 total reps @ filed #1 , each hand

Edited by honk
Link to post
Share on other sites

15.08.2014 5.3.3

Sumo Deads

112,5kg x 5

127,5kg x 3

142,5kg x 4

Front Squats

50kg x 4

50kg x 8

50kg x 7

50kg x 4

Kelso Shruggs with 4 count hold

36kg x 5 each arm

36kg x 5 each arm

Leg Raise Dip Position

2kg x 8

2kg x 5 + 5 without weight

Not the best session, but I’m confident in my deadlift.

127,5kg DO was really easy, difference is normally I only chalk up for the last set. Not today though.

Link to post
Share on other sites

16.08.2014 5.3.4

Bench

50kg x 5

57,5kg x 3

65kg x 6

Bench Rows

50kg x 5

57,5kg x 3

65kg x 10

57,5kg x 5 with holds

57,5kg x 7 with holds

Push Press

50kg x 1

60kg x 1

65kg x 1

70kg x 1

77,5kg x fail

77,5kg fail to clean

75kg x 1

50kg x 5

50kg x 5

Fat DB Strict Curl

15kg x 10 each arm


Bench rows with peak isos are sheer bloody torture, there should be some carry over to climbing though. 75kg is a huge PR technically, but I never trained push presses so it’s kinda meaningless.

Also did a late night pinch and gripper sesh yesterday. Gotta get that shit engrained.

Grease The Groove

Euro Pinch

3 total reps @ 38,5kg

Grippers

3 total reps @ filed #1, RB180N each hand

much more to come

Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.