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10/31/2005

Trained in agym again so all done with oly bars.

Bench

30kg x 10

30kg x 10

40kg x 10

50kg x 6

65kg x 3

65kg x 3

65kg x 3

Bench Lockouts

70kg x 6 Arms parallel

80kg x 3 lesser ROM

Chins

8x

5kg x 5

10kg x 5

15kg x 3

20kg x 2

25kg x 1

Shrugs on Incline Bench

holds at top position

50kg x 8

50kg x 7

50kg x 4

50kg x 7

Wristcurls

10kg x 20

35kg x 12

40kg x 6

45kg x 2

30kg x 18

30kg x 10

Rev. Wristcurls

10kg x 20

15kg x 8

15kg x 5

15kg x 8

Rev. Curls

20kg x 7

22,5kg x 4

Curls

30kg x 5

32,5kg x 2

My back didnt feel good so I didnt do any squats.

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Why didn't your back feel good?

Due to the germans??

I learned it at the germans last year the hard way where I severely hurt my lower back with don't using a belt.

I needed about 3 months to recover.

DLing a fat bar DO feels totally different than an oly bar.

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I think my back is just overworked I pulled last Friday than the germans on Saturday...

I dont like pulling with a belt, I use it only for "heavy" squats.

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11/2/2005

Rolling Thunder

maxtest

righty

50kg /

47,5kg x 1

48,75kg x 1

50kg x 1

lefty

50kg /

47,5kg /

47,5kg /

46,25kg /

45kg /

:cry

Wood Blob

righty

10 singles with 10kg

lefty

9 singles with 9kg 10kg x 1

Grippers

righty

#T x5, x5

TNS #1 /

pennyholds with 20 cent coins

#2 160 cents x 1

#2 140 cents x 1

#2 120cents /

#2 140 cents x 1

#2 140 cents x 1

#2 140 cents /

lefty

#T x5, x5

TNS #1 /

6 treis to close the #1 none succesfull

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Expect a long time for full recovery after a contest.

Especially if you aren't used to it.

I sometimes needed 2-3 weeks for full recovery.

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That would make sense, cause at the germans I pulled 52,5kg on a oiled RT.

And I pulled 50kg lefty? Not shure.

Edit: I also trained setting on the 2nd frist with a RB 160 than BTR with a #1.

Edited by honk
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11/2/2005

Rolling Thunder

maxtest

righty

50kg /

47,5kg x 1

48,75kg x 1

50kg x 1

lefty

50kg /

47,5kg /

47,5kg /

46,25kg /

45kg /

:cry

Wood Blob

righty

10 singles with 10kg

lefty

9 singles with 9kg 10kg x 1

Grippers

righty

#T x5, x5

TNS #1 /

pennyholds with 20 cent coins

#2 160 cents x 1

#2 140 cents x 1

#2 120cents /

#2 140 cents x 1

#2 140 cents x 1

#2 140 cents /

lefty

#T x5, x5

TNS #1 /

6 treis to close the #1 none succesfull

nice well rounded workout

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Thanks RT and Blob are my new main focus, actually I wanted to compete at moser's RT contest but things are not looking good.

But I'll be there anyway.

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11/9/2005

Rolling Thunder

righty

52,5kg x 1

50kg x 1

45kg x 3

40kg x 8

35kg x 10

lefty

47,5kg x 1

45kg x 1

40kg x 3

35kg x 8

30kg x 12

Wood Blob

righty

10kg little hover

8,75kg x2, x1, x2, x2, x1, x2, x1, x1, x1

lefty

10kg /

8,75kg x1, x2, x1, x2, x1, x2, x1, x1, x1

Secret Weapon

righty

20kg x 1

25kg x 1

27,5kg x 1

30kg x 1

32,5kg x 1 PR

35kg x 1 PR

37,5kg x 1 PR

40kg x 1 PR

lefty

20kg x 1

25kg x 1

27,5kg x 1

30kg x 1

32,5kg x 1 PR

35kg x 1 PR

35kg /

35kg /

Edited by honk
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11/11/2005

All done with olybars.

Bench

30kg x 10, x 10

40kg x 10

50kg x 10

70kg x 1

37,5kg x 5

70kg x 1

37,5kg x 5

70kg x 1

37,5kg x 1

70kg x 1

37,5kg x 5

70kg x 1

37,5kg x 5

Sumo Deadlift

60kg x 5

90kg x 6

100kg x6

110kg x 3

120kg x 1

130kg /

Overbend Rowing with curlbar

47,5kg x 9

50kg x 9

52,5kg x 7

55kg x 6

Shrugs on Incline Bench

with holds

52,5kg x 6

52,5kg x 5

52,5kg x 6

52,5kg x 5

Table Curls

17,5kg x 8 each arm

20kg x 6 each arm

22,5kg x 2 each arm

25kg x 1 each arm

Hammer Curls

15kg x 10 each arm

17,5kg x 4 each arm

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11/12/2005

Rolling Thunder

righty

53,75kg /

50kg /

45kg x 5

41,25kg x 1 WTF?!

36,25kg x 10

lefty

48,75kg x 1

45kg x 5

40kg x 9

36,25kg x 10

31,25kg x 10

Woodblob

righty

2 Singles and a miss with 10kg

7 Singles with 9,5kg

lefty

2 Singles and a miss with 10kg

7 Singles with 9,5kg

Grippers

righty

#1 TNS /

#1 x 2

#1 /

#1 /

#1 /

#T TNS x 5

#T TNS x 5

#T TNS x 5

all reps from fully open to close

lefty

#1 TNS /

#1 /

#1 /

#1 /

#1 /

#T TNS x 3

#T TNS x 2

#T TNS x 2

all reps from fully open to close

Tried 3 finger inverted closes with trainer both hands nothing serious.

Wow I like TNS work, Is suck at it and that is an understatement, but I like it.

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11/15/2005

All done with oly-bars.

Bench

30kg x 10, x 10

40kg x 10

50kg x 5

72,5kg /

37,5kg

72,5kg /

Sumo Deadlift

70kg x 7, x 7

90kg x 6

105kg x 5

Overbend Rowing with Curlbar

47,5kg x 10

55kg x 7

57,5kg x 6

57,5kg x 6

57,5kg x 5

Shrugs on Incline Bench

27,5kg a side x 6

27,5kg a side x 5

27,5kg a side x 5

27,5kg a side x 5

Hammer Curls on Preacher Bench

10kg x 10 each arm

12,5kg x 5 each arm

12,5kg x 5 each arm

12,5kg x 5 each arm

12,5kg x 5 each arm

Stifflegged Deadlift

50kg x 5

50kg x 10

50kg x 10

50kg x 10

I did a lot of Armwrestling on Sunday and my elbow joints are kind of strained and hurt during benching so I stopped after 2 singles. Strange thing: Hammer curls didn't hurt. As I was pulling a trainer stepped over and told my that I was killing my back. "I give your back five years..."

So I did stifflegged deads for the first time... grrr

Edited by honk
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11/16/2005

Wristday! :mosher

Wristcurls 2'' bar

9kg x 25, x 21

30kg x 20

40kg x 9

40kg x 10

45kg x 3 PR

45kg x 3

Rev. Wristcurls

9kg x 20

11,5kg x 14

14kg x 6

14kg x 4

14kg x 4

Frontlever

4kg 4'' x 10 each arm

4kg 6'' 10xR 5xL

4kg 6'' 8xR 7xL

4kg 6'' 8xR 6xL

4kg 4'' 25xR 20xL

Backlever

4kg 4'' x 10 each arm

4kg 6'' x 10 each arm

4kg 8'' x 10 each arm

4kg 10'' x 5 each arm

4kg 12'' x 1 each arm

4kg 9'' x 10 each arm

4kg 9'' 7xR 5xL

Sledge Turning

4kg 4'' 5xR 4xL

4kg 4'' 8xR 7xL

5kg 4'' 3xR /L

4kg 4'' 8xR 8xL

My overheadlevering hasn't improved for a while so I swiched to backlevering.

Wristcurls are still improving. I'm aproaching weights I used to do in the standing wristcurl.

Edited by honk
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Well it's quater past 12pm and I just used a bicycle tube to tain side pressure.

:flame

Wow I like it, I think I'll get some light bands for this and maybe I'll build a pulley.

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11/19/2005

Trained at home with a buddy so all exercises done with a 2'' bar.

Bench

30kgx 6

30kg x 10

40kg x 10

50kg x 7

70kg /

60kg lifted it of the pins at racked it imedeately - to painful

Overbend Rowing

50kg x 5 narrow DU

50kg x 6 wide DO

Chins

7x

I was alternating chins and rowing but after the second set of rowing I stopped upper body work my elbows were still Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.ed from armwrestling and they were hurting seriusly.

Squats

30kg x 7

50kg x 7

70kg x 2

70kg x 2

11/22/2005

Bending

warmup: 3x 6,5'' 6mm

Blue nail with IM pads / only a very small kink, barely visible

7'' 7,6mm 27° prekinked /

7'' 7,6mm 38° prekinked x 1 PR

7'' 7,6mm 36° prekinked x 1 ok I don't consider 2° less a new PR

7'' 7,6mm 27° prekinked x 1 PR

From looking at it I thought it's a 10-15° prekink but I was wrong.

did five sets of five chest chrushing with my IM #3 didn't close it once :cry

Rolling Thunder

righty

53,75kg /

50kg x 1

46,25kg x 5

41,25kg x 9

37,5kg x 13

lefty

50kg /

46,25kg couldn't lock it out

41,25kg x 5

37,5kg x 8

32,5kg x 15

tried something new to me:

RT-Curls

10kg x 6 each arm

12,5kg x 4 each arm

15kg x 1 each arm

Wood Blob

righty

11kg x 1

11kg /

10,5kg close miss

10kg x 1

10kg x 1

lefty

11kg /

10,5kg /

10kg /

10kg /

10kg /

Holds with Wood Blob

only a second or so

righty

12kg x 1

11,5kg x 1

11,5kg x 1

11kg x 1

11kg x 1

lefty

12kg x 1

11,5kg x 1

11,5kg x 1

11kg x 1

11kg x 1

Gripmachine

40kg x 15

50kg x 8

60kg x 13 only 1/5'' ROM

70kg x 7 only 1/5'' ROM

80kg x 1 only 1/5'' ROM

Great no problems with my elbow-joints!

That 7,6mm nail will fall soon. :devil

Edited by honk
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11/24/2005

Keg Press

47,5kg x 1

47,5kg x 1

47,5kg x 1

One Arm Press

with 2,25'' Dumbbells

19kg x 3 each arm

19kg x 3 each arm

19kg x 4 each arm

19kg x 4 each arm

Dips

8x

5kg x 6

10kg x 5

15kg x 2

15kg x 3

Shrug Dips

10x

10kg x 6

Chins

2'' Bar

8x

5kg x 5

10kg x 5

15kg x 3

20kg x 1

One Arm Snatch

14kg x 5 each arm

16,5kg x 4 each arm

19kg 3xR 2xL

21,5kg x 1 each arm

24kg x 1 each arm

26,5kg /

Faked One Arm Chins

3x each arm (other arm at wrist)

3x each arm (other arm at wrist)

1x each arm (other arm on forearm near elbow)

1x each arm (other arm on forearm near elbow)

3x each arm (other arm at wrist)

lowerbodywork tomorrow

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Good news:

Just made a pulley that I'll use for dynamic thumbwork and for deloading myself while doing one arm chins. Works great.

Bad news:

My knuckles are hurting so I wont train today.

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11/26/2005

All exercises done with 2'' bar.

Squat

30kg x 10

40kg x 10

50kg x 7

60kg x 5

62,5kg x 5

65kg x 5

67,5kg x 3

70kg x 2

Snatchgrip Deadlift

70kg x 2

80kg x 2

90kg /

Stifflegged Deadlift

50kg x 11

55kg x 8

60kg x 8

65kg x 5

Rolling Thunder

righty

53,75kg /

50kg /

47,5kg x 1

42,5kg x 8

38,75kg x 12

lefty

50kg /

46,25kg x 1 close miss on the 2nd rep

38,75kg x 8

33,75kg x 13

Wood Blob

righty

11kg x 1 very solid rep

11kg 2'' hoover

10,5kg /

10kg x 1

10kg up to 8''

lefty

11kg /

10,5kg /

10kg up to 8''

10kg x 1

10kg /

Wood Blob Holds

righty

12,5kg x 1

12kg x 1

11,5kg x 1

11,5kg x 1

11,5kg x 1

lefty

12,5kg x 1

12kg x 1

11,5kg x 1

11,5kg x 1

11,5kg x 1

Damn, I have to get an olybar for squating.

Edited by honk
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11/27/2005

Bending

Warmup:

3x 6,5'' x 6mm

7'' 7,6mm /

7'' 7,6mm 19° prekink x 1 PR wow crush down was hard

7'' 7,6mm 10° prekink /

7'' 7,6mm 30° prekink moved it a bit

Then I did 5 x 5 chest chrushes with my #3, again I didn't close it once.

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11/28/2005

Wristcurls with 2'' Bar

9kg x 20

30kg x 20

42,5kg x 5

42,5kg x 7

47,5kg /

47,5kg /

45kg /

Rev. Wristcurls

9kg x 20

11,5kg x 7

11,5kg x 6

11,5kg x 5

Frontlever 4kg Sledge

righty

4'' x 10

6'' x 12

6'' x 10

6'' x 15

4'' x 26

4'' x 20

lefty

4'' x 10

6'' x 6

6'' x 12

6'' x 13

4'' x 22

4'' x 20

Backlever

righty

4'' x 15

8'' x 10

10'' x 7

12'' x 2

10'' x 3

10'' x 3

lefty

4'' x 15

8'' x 10

10'' x 3

12'' /

10'' x 2

10'' x 1

Then I tried sledge rotations but I couldn't do them my hands are beat up from bending yesterday and doning sledge rotations was just painful.

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11/29/2005

One Arm Chins

righty

30kg deload x 3

30kg deload x 4

30kg deload x 2

30kg deload x 2

25kg deload x 1

25kg deload x 1

20kg deload x 1

20kg deload x 1

lefty

30kg deload x 3

30kg deload x 2

30kg deload x 1

30kg deload x 1

25kg deload got upperarm parallel to ground

25kg deload x 1

20kg deload got upperarm parallel to ground

20kg deload got upperarm parallel to ground

Faked One Arm Chins

other hand at wrist

x 3 each arm

4xR 2xL

Chins

x7

x6

Shrugs on Incline Bench

holds at top position

29kg x 6 a side

29kg x 5 a side

29kg x 4 a side

One Arm Press

2,25'' dumbbell

righty

19kg x 6

19kg x 6

19kg x 6

19kg x 5

lefty

19kg x 6

19kg x 5

19kg x 5

19kg x 3

Dips

x8

10kg x 6

10kg x 7

10kg x 6

10kg x 3

Shrug Dips

10kg x 11

15kg x 8

20kg x 6

Situps

x10

5kg x 10

Edited by honk
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I can but only negative, so it's not really impressive.

It's not like a normal negative. I can do holds at parallel but I can't pull myself up, yet.

My training parnter does positive dragonflags on an incline bench, thats impressive.

Edited by honk
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12/1/2005

Squat

30kg x 10

40kg x 6

50kg x 5

67,5kg x 4

67,5kg x 4

67,5kg x 3

67,5kg x 3

67,5kg x 3

Sumo Deadlift

70kg x 4

100kg x 3

100kg x 3

100kg x 3

Stifflegged Deadlift

50kg x 10

60kg x 6

60kg x 6

70kg x 5

70kg x 6

Side Bends

29kg x 6 each arm

34kg x 6 each arm

39kg x 5 each arm

44kg x 3 each arm

Dragon Flag

5 times

Situps

10kg x 12

14kg x 6

14kg x 4

14kg x 4

31 x

Actaully I had planed to do one armed farmers til I can do a pole-flag, but I don't feel like doing farmers in the snow so I switched to side bends.

I also decided to get serious woth my abdominal taining.

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