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10/3/2005

Afternoon Session

Bench

40 total reps @ 57,5kg

Chest Crush

5 tries with Hg 300

Farmers Walk 1.2''

66kg 10m

66kg 10m

66kg 10m

66kg 10m

One Armed Farmers 1.2''

46kg 20m each arm

46kg 25m each arm

51kg 20m each arm

One Armed Holds 1.2''

66kg 5s each arm

66kg 10s each arm

66kg 10s each arm

Farmers Walk 1.8''

26kg 50m

26kg 55m

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10/3/2005

afternoon session

Squats

40 total reps @ 67,5kg

Shrugs

40 total reps @87,5kg

Overbend Rows

40total reps @ 55kg

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I missed yesterday's workout, just was to tired from work. I decided to change to 3 workingdays a week before I burn out.

Monday

Squats

Bench

Overbend Rows

Shrugs

Tuesday

Rest

Wendesday

Deadlift

Press

Chins

Thursday

Rest

Friday

Squats

Bench

Overbend Rows

Shrugs

Saturday

Wristcurls

REv. Wristcurls

Levering

Secret Weapon

Sunday

Rest

I'll do grip when I feel like it mostly 2 days a week.

Edited by honk
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burkhardmacht

I think this training will be too much as well! Skip one squat and one bench workout! Think about doing this training for months and not until getting burned out in a few weeks!

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10/5/2005

I'm back at conventional training, since I was way to optimistic with my HST-cycle.

All done with Axle.

Deadlift

70kg x 4

90kg x 3

105kg x 2

105kg x 1

105kg x 1

Chins

2x

5kg x 3

5kg x 4

5kg x 4

Seated Press

30kg x 5

30kg x 5

35kg x 5

40kg x 3

40kg x 3

Overhead Lockouts

50kg x 5

55kg x 5

60kg x 3

65kg x 1

70kg x 1

75kg x 1

V-Bar

60kg x 1 each arm

65kg x 1 each arm

70kg x 1 each arm

75kg x 1 each arm

80kg x 1 each arm

85kg x 1 each arm

90kg x 1 each arm

95kg x 1 each arm

100kg 1xR

105kg /

Pinch 3''

righty

15kg x 1

17,5kg x 1

20kg x 1

21,25kg x 1

22,5kg /

lefty

15kg x 1

17,5kg x 1

20kg close miss

20kg /

Dynamic Thumbwork

15kg x 9

17,5kg x 5

16,25kg x6

15kg x 9

15kg x 6

I changed the placement of my left hand on V-Bar cause my left wrist is less flexible and voila less pain more weight.

Edited by honk
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Nice!! See you there then! :rock

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Good news!!

Kill us wimps!! :D

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10/7/2005

Grippers

righty

#T x7; x5; x5

double filed #1 missed by a hair

#2 choked to parallel missed by 1mm

#2 choked to 12mm /

#2 choked to 12mm x1 PR

#2 choked to 12mm x1

#2 choked to 14mm close miss

RB 160 /

double filed #1 choked to parallel x8; x4 ;x1 ;x1 ;x1 (singles with holds)

strapholds:

double filed #1 choked to parallel 1,25kg 5s

double filed #1 choked to parallel 2,5kg 5s

lefty

#T x5; x6; x5

strapholds

#T 2,5kg 10s

#T 3,75kg 10s

#T 5kg 10s

#T 6,25kg 14s

#T 7,5kg /

double filed #1 choked to parallel maybe closed

double filed #1 choked to parallel maybe closed

#T x8; x2; x7; x10; x4

Fatbar Lockouts DO

70kg x 1

70kg x 1

80kg x 1

90kg x 1

Fatbar Deadlift DO

70kg x 1

80kg x 1

90kg x 1

95kg x/

92,5kg x 1

Finger Extensions IM Bands

withe x 20 each hand

green x 20 each hand

yellow x 16 each hand

yellow x 15 each hand

yellow x 17 each hand

blue x 7 each hand

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10/8/2005

Levering

overhead

10'' x5 each arm

14'' x 1each arm

14'' x 1each arm

18'' /

weaver style

10'' x 1 each arm

frontlever

4'' x 10 each arm

4'' x 10 each arm

6'' 2xR 1xL

6'' 2xR 1xL

Axle Wristcurls

9kg x 20

19kg x 20

24kg x 15

29kg x 10

34kg x 4

Axle Rev. Wristcurls

9kg x 20

11,5kg x 13

14kg x 6

14 kg x 6

Bending

3x 165mm x 6mm

5'' Yellow to 90°

7'' 7,6mm from 90° to 80°

Isos with a Red and A 7,6mm x 7'' both kinkeed to 30°

Chest Crush

Lots of reps with HG300 and #3

I'm looking forward to the afternoon session I will include a favortie exercise of mine that I haven't done for month: overhead squats

I hope they help to gain flexibility in my upper back with is a bit stiff.

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burkhardmacht

Perhaps You should try to do strapholds with a 2# righty and with a 1# lefty! If the 2# righty does not work take a 1# for a long squeeze! Come on! :rock

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I'll try it next session today I gor a new #1 and #3 and REDs.

I played around and cloundn't close the #1 lefty.

Hopefully because yesterdays gripper session.

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10/10/2005

Overheadsquats

30kg x 4

30kg x 4

32,5kg x 4

35kg x 1

Dumbbell Bench

11,5kg a side x 10

19kg a side x 7

19kg a side x 9

29kg a side /

Dumbbell Rowing

9kg x 10 each arm

29kg x 7 each arm

31,5kg x 6 each arm

34kg x 4 each arm

36,5kg x 2 each arm

39kg x 1 each arm PR

41,5kg /

Shrugs

70kg x 12

90kg x 7

100kg x 5

110kg x 3

Rotator work

5kg x 10 each arm

5kg x 10 each arm

6,25kg x 7 each arm

9kg x 2 each arm

wasn't exausted so I did:

Hammercurls

14kg x 5 each arm

14kg x 4 each arm

14kg x 3 eac harm

Damn I need some 5kg and 1,25kg plates to load my dumbbells.

I also rolled up a 20cm (8'') pan pretty fast and finished my 24cm ( little less than 10'') pan, I stuck with a week ago. PR

Edited by honk
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10/11/2005

Grippers

righty

#T x5, x5, x5

#1 x1

#2 /

Strapholds with 2,5kg

#1 18s

#1 10s

#1 13s

#1 x1

#1 missed by 1mm

#T x27

lefty

#T x5, x5, x5

#1 missed by 2mm

#1 missed by 1mm

Strapholds with 2,5kg

#1 2s PR

#1 5s PR

#1 8s PR

#1 x1 PR

#1 x1

#T x13

Pinch 3''

righty

15kg x 1

17,5kg x 1

20kg x 1

21,25kg x 1

21,75kg x 1

22,5kg x 1 PR on my block

23kg /

lefty

15kg x 1

17,5kg x 1

20kg /

18,75kg x 1

19,25kg x 1

20kg x 1 PR on my block

21kg 5''

Dynamic Thumbwork Pinchstyle

10kg x 7

10kg x 4

10kg x 4

10kg x 9

10kg x 10

Dynamic Thumbwork regular style

15kg x 5

13,75kg x 7

13,75kg x 5

13,75kg x 4

13,75kg x 4

Fingerextensions IM-Bands

withe x 30 each hand

green x 20 each hand

yellow x 15 each hand

yellow x 15 each hand

blue x 10 each hand

blue x 8 each hand

withe x 70 each hand

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10/15/2005

V-Bar

70kg x 1 each arm

75kg x 1 each arm

80kg x 1 each arm

100kg /

I had a short break from traing cause I had a cold.

At 80kg I already had serius tears so I jumped to 100kg and missed it.

In the evening I'll do deads and stuff.

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10/16/2005

Grippers

righty

#T x5, x5, x5

#1 x7

doublefiled #1 missed by hair

#2 choked to parallel missed by 1mm

Strapholds #1 2,5kg

14s

6s

3s

doublefiled #1 /

TNS #1 missed by 2mm

#T x32

lefty

#T x5, x5, x5

#1 x4

doublefiled #1 missed by 1mm

#2 choked to parallel /

Strapholds #1 2,5kg

13s

3s

4s

doublefiled #1 /

TNS #1 missed by 2mm

#T x20

Deadlift

DO

70kg x 3, x 3

80kg x 3

90kg x 1

100kg knee hight

97,5kg /

rev. grip

100kg x 1

110kg /

Wristcurls

9kg x20

24kg x20

29kg x14

34kg x 8

36,5kg x 5

Rev. Wristcurls

9kg x 20

11,5kg x 14

14kg x 7

14kg x 5

14kg x 6

16,5kg x 1

Rev. Axle Curls

9kg x 10

14kg x 10

19kg x 6

21,5kg x 1

Dynamic Thumbwork

10kg x 12

12,5kg x8

15kg x 6

15kg x 7

15kg x7

Damn I'm still ill couldn't pull 110kg...

Edited by honk
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10/17/2005

All done with 2'' bar.

Bench

30kg x 10

40kg x 8

50kg x 5

60kg x 3

60kg x 3

60kg x 3

Bench Lockouts

70kg x 7

80kg x 7

90kg x 6

100kg x 5

110kg /

110kg x1

120kg /

Overhead Squats

30kg x 5

30kg x 3

32,5kg x 2

32,5kg x 3

35kg x 1

37,5kg x 2

Chins 2'' Bar

5x

5kg x 3

10kg x 3

15kg x 2

20kg x 1

Rotators

5kg x 10

5kg x 12

6,25kg x 6

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10/21/2005

Strict Keg Press

45kg x 3 PR

45kg x 5

45kg x 4

47,5kg x 3 PR

Deadlift

70kg x 5

90kg x6

110kg x 2

120kg /

Dumbbell Rowing

9kg x 15 each arm

29kg x 7 each arm

31,5kg x 7 each arm

34kg x 4 each arm

36,5 kg x 3 each arm

39kg x 1 each arm

Shrugs on incline bench

19kg a side x 11

19kg a side x 13

19kg a side x 12

19kg a side x 12

Keg pressing went great, last time I did it, I only managed to push press the keg loaded to 45kg now I strict pressed 47,5kg. :yikes

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10/22/2005

Bending

warmup:

6.5'' x 6mm 3x

5.5'' G5 nothing

7'' 7mm 1x

6.5'' 7mm 1x PR

6'' 7mm 1x PR

yellow DU only a small kink

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10/23/2005

V-Bar

60kg x 1 each arm

90kg x 1 R miss lefty

100kg /

A.A. Deadlift

70kg x 3

80kg x 3

90kg x 2

100kg x 1 PR (on new bar which is slick like hell)

Overhead Levering

4kg 10'' x 10 each arm

4kg 14'' x 6 each arm

4kg 18'' x 2 each arm

4kg end of handle x 1 each arm

5kg end of handle /

Frontlever

4kg 4'' x 10 each arm

4kg 6'' x 10 each arm

4kg 7'' x 7 each arm

4kg 8'' 4xR 1xL

4kg 9'' x 1 each arm

Wristcurl

9kg x 20

29kg x 20

34kg x 12

39kg x 5

39kg x 6

Rev. Wristcurl

9kg x 20

11,5kg x 15

14kg x 6

14kg x 6

14kg x 4

Overhead levering was a bit disapointing, but I had some progress on frontlevering. I'm very happy with my progress on wristcurls.

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24/10/2005

All exercises done with axle.

Bench

30kg x 10

30kg x 10

40kg x 8

50kg x 6

60kg x 5

60kg x 3

60kg x 3

Bench Lockouts

increased ROM by 2''

70kg x 10

80kg x 10

90kg x 4

100kg x 1

110kg /

Chins on 2'' bar

7x

5kg x 5

10kg x 4

15kg x 3

22,5kg close miss

Overhead Squats

30kg x 5

30kg x 5

32,5kg x 3

32,5kg x 3

35kg x 2

40kg x 1 PR

42,5kg /

Rev. Curls

9kg x 15

14kg x 12

19kg x 8

21,5kg x 4

24kg x 1 PR on 2'' bar

Dragon Flags

4 times

Sit ups

10kg x 7

10kg x 7

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10/25/2005

Grippers

righty

#T x5, x5, x5

#1 x11

double filed #1 /

strapholds with #1 and 2,5kg

7s

15s

11s

lefty

#T x5, x5, x5

#1 x5

double filed #1 /

strapholds with #1 and 2,5kg

4s :fear

pinch 3''

righty

15kg x 1

17,5kg x 1

20kg x 1

21kg x 1

23kg x 1 PR

23,5kg /

lefty

15kg x 1

17,5kg x 1

20kg x 1

21kg x 1 PR

22,5kg litte hoover

21,5kg x 1 PR

Dynamic Tumbwork pnichstyle

10kg x 20

12,5kg x 15

15kg x 6

15kg x 6

15kg x 6

Dynamic Tumbwork

between thumb and index

15kg x 20

17,5kg x 9

17,5kg x 3

15kg x 7

15kg x 5

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10/28/2005

Trained at a gym today so all done with olybars.

Press

20kg x 10

30kg x 7

40kg x 5

45kg x 4

52,5kg x 1 PR

55kg x 1 PR

Deadlift

70kg x 3

90kg x 7

100kg x 4

110kg x 3

115kg x 1

Overbend Shrugs

50kg x 11

then switched to

Incline Bench Shrugs

with hold at top position

50kg x 7

50kg x 5

50kg x 5

50kg x 6

Dragon Flag

4 times

Abs Machine

45kg x 6

45kg x 8

Rev. Curls

20kg x 10

22,5kg x 6

25kg x 3

27,5kg x 1 PR

I'm very happy with my PR in Pressing and hope that my deadlift will come back. I placed 12th im the germans and since I was fearing to take last place I'm pleased with it.

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