honk Posted September 12, 2014 Author Share Posted September 12, 2014 12.09.2014 Grippers 10 min time frame: 12 singles with #2 righty 7 singles & 5 misses with RB 180N lefty Sledge to the front forearm rested 24,5cm @ 4kg (85inlb) x 15 Sledge to the rear standing, dynamic 27cm @ 4kg (94inlb) x 15 Sledge to the front standing, dynamic 17cm @ 4kg (59inlb) x 25 Face lever type stuff just playing around Sledge to the front forearm rested up to 32cm @ 4kg (111inlb) x 1 Sledge to the rear standing, dynamic up to 44,5cm (154inlb) @ 4kg x 1 Sledge Twist some Awful grippersession, not fully recovered and it showed. Last session I was able to grind the handles on most reps with the same grippers, today I got misses and made closes just barely. Levering to the face hurt my bicep tendons, I guess that just means I got some work in there yesterday. Also this type of levering is really uncomfy for my left hand, but strangely not for my right. Quote Link to comment Share on other sites More sharing options...
honk Posted September 14, 2014 Author Share Posted September 14, 2014 13.09.2014 6.3.3 Sumo Deads 117,5kg x 5 DO, no belt 132,5kg x 3 DO, no belt 147,5kg x 4 hook grip, belt Front Squats 57,5kg x 10 55kg x 10 52,5kg x 10 50kg x 10 47,5kg x 10 Kelso Shrugs 4 count holds 38kg a side x 6 2 DB Clean and Press 20kg x 1 strict 22kg x 1 strict 26kg x 1 strict 28kg x 1 strict PR 30kg x 1.5 push 26kg x 4 push 26kg x 4 push 18kg x 7 strict Post workout shake: Cider and beer From on sumo seems to be going down the drain, not sure why. It feels like there is knee cave, not sure though. Well deload is ahead, and I will put on my thinking cap. What I have come up with so far: - employ bad girl machine - switch to conv deads - I think I’ll switch to a reverse pyramid on 5/3/1 anyways - If I’ll go with conv deads I might use the % of 5/3/1 but do multiple sets of 5 or 3 reps instead. my form used to break down on conv quite badly - or else, buzz going on! Quote Link to comment Share on other sites More sharing options...
honk Posted September 15, 2014 Author Share Posted September 15, 2014 15.09.2014 6.2.4 Bench 52,5kg x 5 60kg x 3 67,5kg x 7 Euro Pinch 15 singles @ 48,5kg in sub 5 minutes holds with 48kg: 10s 8s 8s 10s 10s 5s Thumb Loop ala Rick Walker many sets of 15 with 1kg, 1,25kg and 1,5kg Bench Rows 52,5kg x 5 60kg x 3 67,5kg x 8 67,5kg x 10 57,5kg x 5 with holds Push Press 50kg x 3 57,5kg x 2 65kg x 5 Fat DB Strict Curl 20kg x 3 each arm 15kg x 10 each arm Quote Link to comment Share on other sites More sharing options...
honk Posted September 16, 2014 Author Share Posted September 16, 2014 15.09.2014 just for fun: Conv. Deadlift 100kg x 2 120kg x 1 140kg x 1 160kg x 1 conv PR 170kg x fail 165kg x 1 PR for any style L-Sit 3 times Leg Raise Dip Position 8x 7x Well, sumo did bring my conv dead up. I don't think the axle deads are to blame. Quote Link to comment Share on other sites More sharing options...
honk Posted September 19, 2014 Author Share Posted September 19, 2014 (edited) 19.09.2014 ATG Front Squats 42,5kg x 5 42,5kg x 5 42,5kg x 5 DO Axle Deficit Deads 70kg x 8 DO Axle RDLs 70kg x 7 70kg x 6 Sledging light, didn’t keep count Tried grippers after the axle stuff and my hands were shot. Really strange, maybe still sore from the heavy pulls a few days ago, or the RDLs are to blame. No setting down of the bar on those. But still, it was just 70kg and didn’t feel that hard. I might keep the RDLs though. Boring deload work, but it felt like I hit a nice groove on front squats. Back a bit gimped from the last dl session. Edit: I keep getting the dates wrong :-/ Edited September 19, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted September 21, 2014 Author Share Posted September 21, 2014 20.09.2014 Standing Press 37,5kg x 5 37,5kg x 5 37,5kg x 5 Pull Ups 5x 5x chin ups 5x Bench 42,5kg x 5 42,5kg x 8 Rear Delt Flies 5kg x 15 7,5kg x 10 T-spine not happy about the rdls… 21.09.2014 Formulator Wrist Extensions 3,75kg x 7 3,75kg x 11 3,75kg x 12 Plate Curls 5kg + loading pin x 5 5kg + loading pin x 5 5kg + loading pin x 5 Maybe I’ll incorporate wrist curls from now on. Have a levering and a wc day. Tried grippers but closing a #T hurt lefty (knuckle of the middle finger) so I quit while warming up. Quote Link to comment Share on other sites More sharing options...
honk Posted September 26, 2014 Author Share Posted September 26, 2014 22.09.2014 Sumo Deads 90kg x 5 90kg x 5 90kg x 5 Front Squats 42,5kg x 10 42,5kg x 10 42,5kg x 10 45° Back Extensions with Dumbbells overhead 1kg each arm x 5 2kg each arm x 5 4kg each arm x 1 2kg each arm x 5 10x no weight 10x no weight Hammies are the weak link on these, I thought my upper back would give out first... 1 Arm Strict Press 16kg x 10 , x 7 each arm, no pause between sets 16kg x 7 , x 2 each arm, no pause between sets Bad Girl Machine 20kg x 12 35kg x 10 45kg x 10 L-Sit 4 times 24.09.2014 some rotator cuff work 26.09.2014 7.1.1 Push Press & Power Jerk 52,5kg x 5 PP 52,5kg x 3 PJ ATG Front Squats 55kg x 5 60kg x 5 62,5kg x 12 DO Axle Deads 92,5kg x 5 Got a cold, called it a day mid set on deads... ...sweating like crazy during the session. Quote Link to comment Share on other sites More sharing options...
honk Posted September 26, 2014 Author Share Posted September 26, 2014 DO Axle holds in the Rack 92,5kg x 30s 92,5kg x 30s 92,5kg x 30s 92,5kg x 30s OK, I had to get some thickbar work in. Deffo some leg contact though, my back is just too weak to do them without, especially when I feel like crap. Quote Link to comment Share on other sites More sharing options...
honk Posted September 27, 2014 Author Share Posted September 27, 2014 27.09.2014 7.1.2 Standing Press 47,5kg x 5 50kg x 5 52,5kg x 5 Pull Ups 7,5kg x 5 12,5kg x 5 chin ups 17,5kg x 5 Bench 50kg x 10 52,5kg x 10 Pull Ups & Chin Ups 10x P 9x C Still feeling a bit ill, so less easy stuff. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 27, 2014 Share Posted September 27, 2014 Hey honk, i was reading what you wrote about the knuckle on your lefty hurting sometimes...mine was doing that too. If you go to amazon and type in "finger roller" i got one of those gizmos and it really helps get out the inflammation. Only cost me 2 bucks also. The downside is it ships from china and takes about three weeks to deliver, but i ordered it and forgot about it, and then one day it surprised me by being at my door when i got home from work Quote Link to comment Share on other sites More sharing options...
honk Posted September 27, 2014 Author Share Posted September 27, 2014 Thanks Anthony, just ordered the thing. The joint that's bothering is the MCP joint though, the knuckle in the hand. I have no idea, how that came about, and it didn't hurt doing axle stuff yesterday. Just grabbed a #T to check, and it still doesn't feel right, lefty... My best guess is the heavy conv pulls a few days ago. I was the day I had my last ever test at uni, so I went slightly drunk to the gym and played around with my fave lift. Just remembered that I did a fairly long hold with 165kg with a hook grip. I mean the joint angles are somewhat similar... Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 30, 2014 Share Posted September 30, 2014 Thanks Anthony, just ordered the thing. The joint that's bothering is the MCP joint though, the knuckle in the hand. I have no idea, how that came about, and it didn't hurt doing axle stuff yesterday. Just grabbed a #T to check, and it still doesn't feel right, lefty... My best guess is the heavy conv pulls a few days ago. I was the day I had my last ever test at uni, so I went slightly drunk to the gym and played around with my fave lift. Just remembered that I did a fairly long hold with 165kg with a hook grip. I mean the joint angles are somewhat similar... Ahh,I see. Well hopefully with some icing you can get the inflammation down, and it won't come back around. I remember the one and only time I went to the gym after pounding a few cold ones. I did two warm up sets of deadlifts and was like, yep this isn't happening today LOL and left Quote Link to comment Share on other sites More sharing options...
honk Posted October 1, 2014 Author Share Posted October 1, 2014 Yeah well, I went full retard in the meantime. Trained grippers on sunday, I thought with a thorough warm up I could be good... I took a warm hand bath, warmed up carefully and was able to train with not that much discomfort. ...now my knuckles hurt doing everyday chores. 28.09.2014 Grippers righty #2.5 x maybe closed #2 x 3, x 3, x 1, x 1, x 1 lefty RB 180N x 4, x 3, x 2, x 1, x1 Plate Curls 5kg + loading pin x 8 each hand 5kg + loading pin x 8 each hand Formulator Wrist Extensions 3,75kg x 12 3,75kg x 14 30.09.2014 7.1.3 Rack Push Press 60kg x 5 60kg x 5 Sumo Deads 137,5kg x 5 127,5kg x 5 no belt 120kg x 5 no belt Front Squats 50kg x 10 55kg x 10 52,5kg x 10 50kg x 6 45° Back Extensions with Dumbbells overhead 3kg each arm x 6 3kg each arm x 5 2kg each arm x 7 Dragon Flags 6 holds, couldn’t time em but not very long Bad Girl Machine 50kg x 10 50kg x 10 Felt like was losing position on deads, so I stopped at 5. My technique isn’t what it was. Warm ups felt very different at the same weight… Did all deadlifts with straps because of my knuckles and it felt Ok. Kelso shrugs were off though, picking up a db did hurt. And I setting up with straps seemed like too much of a hustle :-D Quote Link to comment Share on other sites More sharing options...
honk Posted October 3, 2014 Author Share Posted October 3, 2014 03.10.2014 7.1.4 Bench 55kg x 5 57,5kg x 5 62,5kg x 8 meh Euro Pinch up to 66kg x 1 PR tape thumbwebs and 56kg 10s 56kg 7s 56kg 3s Thumbloop ala Rick Walker 5 sets of 20 with 1kg, 1,25kg and 1,5kg Bench Rows 55kg x 5 57,5kg x 5 62,5kg x 11 Had planned to do more, but energy was really low, so I called it a day after rows. My deadlift hasn’t moved in 5 sessions, I’ll give it another two sessions and if nothing happens I’ll change something. Maybe just lower the weights or change to conv pulls maybe beltless. Quote Link to comment Share on other sites More sharing options...
honk Posted October 6, 2014 Author Share Posted October 6, 2014 05.10.2014 ATG Squat 40kg x 5 50kg x 5 60kg x 5 70kg x 5 DO Axle Rack Pulls bit above midshin 100kg x 3 100kg x 4 Pull Ups 5kg x 5 15kg x 5 2 Fat DB Strict Press 17,5kg x 5 17,5kg x 7 few hours later: Rim Lift righty 45kg 10s, 10s, 10s lefty 45kg 5s 40kg 10s, 10s Lever to the front, forearm rested 27cm @ 4kg (94inlb) x 7 each arm 27cm @4kg (94inlb) x 5 each arm Sledge to the rear standing, dynamic 34,5cm @ 4kg (120inlb) x 7 each arm 37cm @ 4kg (128inlb) x 7 each arm 06.10.2014 ATG Squat 40kg x 5 50kg x 5 60kg x 5 70kg x 5 Pull Ups bw x 5 5kg x 5 10kg x 5 15kg x 3 Strict Press 30kg x 5 40kg x 5 47,5kg x 4 I’ll be moving in a few months and that might mean I won’t have a homegym for quite some time. So I decided to make the best of it, while it lasts and switch to some high frequency training. Well I was really looking for a change anyways. To recap, I did 6 cycles and one week of 5/3/1 and got 1 RM PRs and lots of rep PRs on everything but the squat and pull ups. So I will be focusing on squats the next months. Also I just started a cut (for real this time) so poundages might not go up a lot for the next 4 to 6 weeks. The plan is to squat 6 times a week followed by a upper body pulling and a upper body pressing movement each day. Beyond that I’ll go by feel, and try not to go to heavy too soon. Because I’ll be training 6 days a week the weights will be quite easy in %s and on the RPE scale. In other news, I got some health issues… ...so energy is low 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2014 Share Posted October 6, 2014 Something to maybe look into is the "Squat Every Day" ebook. Might give you some guidance. 1 Quote Link to comment Share on other sites More sharing options...
honk Posted October 7, 2014 Author Share Posted October 7, 2014 Just bought the book, thanks Jason. I've read some of the guy's articles before though. As far as I can tell, he recommends working up to 90% every day. Maybe there's even more content in the book. In the past I have made nive strength gains -doing 4 singles everyday in the 70 - 85% range on deads, chin ups and press -squatting everyday working up to a easy set of 5 or 3 The important thing to me is, that I really enjoy this kind of training. 1 Quote Link to comment Share on other sites More sharing options...
honk Posted October 7, 2014 Author Share Posted October 7, 2014 07.10.2014 ATG Squat 40kg x 3 50kg x 3 60kg x 3 70kg x 3 80kg x 3 Bench 40kg x 3 50kg x 3 60kg x 3 70kg x 1 I guess my bench got ebola Bench Rows 50kg x 3 50kg x 3 60kg x 3 70kg x 5 Freshly Oiled RT 40kg x 1 each hand 45kg x 1 45kg x 3 50kg x 1 55kg x 1 55kg x 1 60kg x nada Plate Curls 6,25kg + loading pin x 5 6,25kg + loading pin x 5 53kg Inch 3 lifts righty, 2 lifts lefty, all three styles 2 holds each hand Formulator Wrist Extensions 3,75kg x 10 3,75kg x 13 All grip stuff done with both hands. Oil or no oil, I find it kinda strange, that I’m rollingthundering close to what I’m inching. Time to dominate that damn Baby Inch. Quote Link to comment Share on other sites More sharing options...
honk Posted October 8, 2014 Author Share Posted October 8, 2014 08.10.2014 ATG Squat 40kg x 5 55kg x 5 70kg x 4 85kg x 1 crisp 85kg x 1 lost balance :-( Pull Ups bw x 5 5kg x 5 15kg x 3 25kg x 1 Strict Press 30kg x 5 40kg x 5 47,5kg x 5 55kg x 1 Quote Link to comment Share on other sites More sharing options...
honk Posted October 9, 2014 Author Share Posted October 9, 2014 09.10.2014 ATG Front Squat 45kg x 5 55kg x 5 65kg x 4 65kg x 2 used straps, much more comfy Bench 50kg x 5 57,5kg x 5 65kg x 3 1 Hand Euro Pinch 26kg x 1 28,5kg x 1 31kg x buncha misses 26kg 5s 26kg 5s 26kg 5s Plate Curls 5kg + 2,5kg + loading pin x 2 5kg + 2,5kg + loading pin x 2 Bench Rows 50kg x 5 60kg x 5 75kg x 2 75kg x 2 Plate Curls 5kg + 2,5kg + loading pin x 2 5kg + 2,5kg + loading pin x 2 Formulator Wrist Extensions 5kg x 8 Blobbing played around with 35#er C&P both hands :-) Lost 2kg of waterweight already, going lowcarb is so motivating :-) I’ve put about twice as much work in benching compared to rows. And yet rows seem to progress faster. Well, unlike bench there’s almost no technique to rows. Today’s benching all felt very uneven and shitty. Quote Link to comment Share on other sites More sharing options...
honk Posted October 10, 2014 Author Share Posted October 10, 2014 10.10.2014 Conv Dead beltles DO 115kg x 5 115kg x 5 115kg x 5 Pull Ups bw x 5 10kg x 5 22kg x 3 22kg x 3 Strict Press 40kg x 5 45kg x 5 52,5kg x 3 50kg x 3 ATG Squat 55kg x 5 65kg x 5 75kg x 4 +some supermans +some dragonflags +some rear delt flyes on a bench +some front raises face down on an incline I'll be deadlifting once a week it will look something like this: 115 120 125 117,5 122,5 127,5 .... all fives volume depending on how I feel OR 115 120 125 130 117,5 122,5 127,5 132,5 Just 3 or 4 week waves 2,5kg increment per wave no dealoads. Subject to change... as I'm writing this, alternating waves of 5s and 3s looks prommising, too... Quote Link to comment Share on other sites More sharing options...
honk Posted October 12, 2014 Author Share Posted October 12, 2014 12.10.2014 ATG Squat 55kg x 5 65kg x 5 75kg x 5 Pull Ups bw x 5 10kg x 3 20kg x 3 easy :-) Strict Press 40kg x 3 52,5kg x 3 hard :-( OKish sesh, considering I still have a hangover from hell at 10PM. Quote Link to comment Share on other sites More sharing options...
honk Posted October 13, 2014 Author Share Posted October 13, 2014 13.10.2014 ATG Squat 50kg x 3 65kg x 3 80kg x 4 Pull Ups bw x 3 5kg x 3 15kg x 3 25kg x 2 1 Armed Fat DB Strict Press 20kg x 5 each arm 22,5kg x 4 each arm 25kg x 2 each arm 53kg Inch no full lifts today Fat DB lift 47,5kg 5s 47,5kg 10s 47,5kg 10s 47,5kg 10s Plate Curls 10kg x 2 loose 10kg x 2 loose 10kg x 2 loose Formulator Wrist Extensions 5kg x 7 5kg x 9 Quote Link to comment Share on other sites More sharing options...
honk Posted October 14, 2014 Author Share Posted October 14, 2014 14.10.2014 ATG Squat 55kg x 5 70kg x 3 85kg x 3 Bench 50kg x 5 60kg x 5 70kg x 3 hard Bench Row 50kg x 5 60kg x 5 72,5kg x 5 hardish Sledge to the front, forearm rested 29,5cm @ 4kg (102inlb) x 5 each arm 29,5cm @ 4kg (102inlb) x 5 each arm Sledge to the rear standing, dynamic 37cm @ 4kg (128inlb) x 9 each arm 39,5cm @ 4kg (137inlb) x 5 each arm 85kg wasn’t hard per se, but technically all over the place. However I feel like I can keep good technique with 80kg, there’s hope :-) Quote Link to comment Share on other sites More sharing options...
honk Posted October 15, 2014 Author Share Posted October 15, 2014 15.10.2014 ATG Front Squat 55kg x 5 62,5kg x 5 70kg x 3 Bench 55kg x 5 60kg x 5 65kg x 5 Fat DB Rows 27,5kg x 5 32,5kg x 5 37,5kg x 5 42,5kg x 3 It was getting late and db rows are deffo more neighbor friendly than bench rows with the bar crashing into the bench. Hm, Fat db rows might become a staple, I mean what’s good enough for Andrew Durnait... Cut is going great, down to 76kg decarbed this moring, and just made my lifting belt a notch tighter. Quote Link to comment Share on other sites More sharing options...
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