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burkhardmacht

Good job on the Blob! :bow

You will lift it lefty in no time! :mosher

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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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Thanks Burki!

I hope so, I will add some weight to the little baby next time for lifts with my right hand. I think of 0.5kg or 1kg more likely 0.5kg.

I'm so happy that there is finally some progress with grippers.

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Congrats on the 35-Blob.

Now onto the 40lbs.

Go get it!!! :rock

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12/25/2005

Christmas-Bending

warmup

-3 6.5'' x 6mm nails

- yellow

workout

-6.5'' x 7.6mm a mini wobble, was olny able to detect it with a microscpoe

-7'' 5/16 CRS 50° prekink move it to 83° between to legs PR

-5.5'' 60d (no head, no tip)

Chest Crush

RB 240N 3x, 2x, 1x

That 5/16 CRS I was able to move a bit is said to have 90% of the strength a RED has. I was to exhausted to do any levering, will do it on wednesday.

I worked a good 15 minutes on that 5/16 or longer.

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26/12/2004

Handstand Pushups Against A Wall

3x

3x

3x

3x

Alternating One Armed Pushups

4x on a 10.5'' block

6x on a 10.5'' block

6X no block

Climbing Stairs With Hands

one move = two steps

one trip = 4 moves up and 4 moves down

4 trips

Chinning on stairs

8x

7x

6x

3x hands together

3x hands together

3x hands together

I'm at my parents for Christmas, don't have a homegym here and the comercial gym is closed, so I did some BWEs.

Edited by honk
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Only 3 handstand push-ups?

Am I missing something here?

Whats wrong Chris?

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I got weak on these.

Shit happens, I could do more with less strain.

Maybe I'm getting fat. :laugh

Edited by honk
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Maybe I'm getting fat. :laugh

That makes sense.

When I was lean I could do 20 of them. :whistel

But thats about 20 years ago. :whacked:cry

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12/27/2005

Grippers

righty

#T 5x, 5x ,5x

RB 180 N 4x

RB 160 <1/4''

RB 210 N <1/4''

pennyholds with 5 cent coins

RB 160 25 cents 1x

RB 160 20 cents /

TNS RB 180 N /

lefty

#T 5x, 5x ,5x

RB 180 N 4x

RB 160 /

RB 210 N 1/4''

pennyholds with 5 cent coins

RB 210 N 45 cents 1x

RB 210 N 35 cents 1x

RB 210 N 25 cents /

35lbs Blob

righty

1 lift but no lockout

lefty

1 hold

I stopped my workout here cause my knuckles started hurting.

I guess my hands weren't fully recovered.

12/28/2005

Squat

30kg x 6

40kg x 6

50kg x 5

70kg x 4

70kg x 5

70kg x 5

Deadlift

70kg x 5

90kg x 5

95kg x 5

100kg x 5

Stifflegged DL

50kg x 6

60kg x 6

75kg x 5

75kg x 6

75kg x 5

Janda Situps On Incline Bench

10kg x 5

10kg x 5

10kg x 4

Side Bends With Pulley

one plate might be 5lbs

8 plates x 8 each side

10 plates x 6 each side

12 plates x 6 each side

14 plates x 5 each side

15 plates x 5 each side (full stack :shifty )

Widegrip Shrugs

4 count holds at top

80kg x 4

80kg x 4

80kg x 4

80kg x 4

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12/29/2005

Press

42,5kg x 5

42,5kg x 5

42,5kg x 5

42,5kg x 5

42,5kg x 5

Dumbbell Rowing

30kg x 6 each arm

30kg x 6 each arm

30kg x 6 each arm

Chins

27,5kg x 1 PR

20kg x 2

15kg x 5

12,5kg x 3

10kg x 3

Bottom Position Dips

8x

17,5kg x 2

17,5kg x 2

17,5kg x 2

Shrugs On Inclined Bench

4 count hold at top

35kg a side x 4

35kg a side x 4

35kg a side x 4

35kg a side x 4

Curls

30kg x 5

32,5kg x 3

37,5kg /

Frontlever

12'' x 20 each arm

22'' x 12 each arm

26'' x 7 each arm

30'' x 3 each arm

Slim-Style Flip It Up Frontlever

0.5kg x 4 each arm

1kg budged it both hands

1kg x 1 each arm

1kg x 1 each arm

1kg x 1 each arm

Face Lever Arm On Table

end of Handle x 8 each arm

1.25kg 2xL 3xR

2kg nothing

1.5kg 1xR 0xL

1.25kg 1xR 0xL

1kg x 2 each arm

1kg x 2 each arm

1kg x 2 each arm

All levering was done with a wooden sledge. I still dont know it's weight, the noted weights were added to the head of the sledge.

12/30/2005

Squat

30kg x 7

40kg x 5

60kg x 10

60kg x 10

60kg x 10

Deadlift

only small plates on the bar to get more ROM

72,5kg x 10

72,5kg x 10

72,5kg x 10

Stifflegged DL

50kg x 3

Stopped here my lower back was already fried.

Crunches Feets Pointes Up At 45°

17x

16x

16x

Side Bends

27,5kg x 10

27,5kg x 10

27,5kg x 10

I didnt do any shruggs today because my traps are sore.

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1/2/2006

Bending

Warmup:

3x 6.5'' x 6mm

1x yellow

Workout:

7'' 8mm 83° between the legs prekink - nothing

6.5'' 7.6mm x 1 PR

with IM pads:

1x yellow

1x blue PR

Chest Crush

#3

2 attempts

RB 240 N

3x, 4x, 3x, 3x

Levering

all with wood slegde

Frontlever

12'' x 20 each arm

24'' x 14 each arm

26'' x 7 each arm

28'' x 6 each arm

32'' x 1 each arm

Slim-Style Flip It Up Frontlever

x 5 each arm

1kg 1xR budged lefty

1kg x 1 each arm

1.25kg 1xL budged righty PR

1.25kg 1xL budged righty

Face Lever Arm On Table

end of Handle x 8 each arm

1.25kg x 2 each arm

1.5kg x 1 each arm

2kg nothing

1kg x 2 each arm

1.25kg x 2 each arm

1.25kg x 2 each arm

1.25kg x 2 each arm

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Nice workout.

Congrats for those bending PRs.

How do the IM Pads feel for you?

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Thanks guys!

Well IM pads did feel better than expected (I use them rarely) but it will take a while to get used to them.

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1/2/2006

Bending

Warmup:

3x 6.5'' x 6mm

1x yellow

Workout:

7'' 8mm 83° between the legs prekink - nothing

6.5'' 7.6mm x 1 PR

with IM pads:

1x yellow

1x blue PR

Chest Crush

#3

2 attempts

RB 240 N

3x, 4x, 3x, 3x

Levering

all with wood slegde

Frontlever

12'' x 20 each arm

24'' x 14 each arm

26'' x 7 each arm

28'' x 6 each arm

32'' x 1 each arm

Slim-Style Flip It Up Frontlever

x 5 each arm

1kg 1xR budged lefty

1kg x 1 each arm

1.25kg 1xL budged righty PR

1.25kg 1xL budged righty

Face Lever Arm On Table

end of Handle x 8 each arm

1.25kg x 2 each arm

1.5kg x 1 each arm

2kg nothing

1kg x 2 each arm

1.25kg x 2 each arm

1.25kg x 2 each arm

1.25kg x 2 each arm

nice overall workout and good job on the blue pr

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Thanks BigT you guys are keeping me motivated.

I hope to get my bending with IM pads out of mercy-territory fast. :blush

1/3/2006

Squat

30kg x 7

40kg x 5

50kg x 5

72,5kg x 5

72,5kg x 5

72,5kg x 5

Deadlift

70kg x 5

100kg x 5

102,5kg x 5

105kg x 1 Bar was touching my shins as I started the 2nd rep, because of that I missed it after maybe 5''

Stifflegged DL

50kg x 5

75kg x 5

77,5kg x 5

80kg x 5

Side Bends

20kg x 7

35kg x 6

35kg x 8

35kg x 8

35kg x 8

Janda Situps On Incline Bench

7x

10kg x 5

10kg x 6

10kg x 5

10kg x 6

Widegrip Shrugs

4 count holds at top

80kg x 4

80kg x 4

80kg x 4

85kg x 3

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5/1/2005

Press

45kg x 5

45kg x 5

45kg x 5

45kg x 5

45kg x 4

Bench

50kg x 7

55kg x 7

60kg x 5

62,5kg x 5

65kg x 4

Chins

5x

15kg x 5

15kg x 4

10kg x 5

10kg x 4

Dumbbell Rowing

30kg x 6 each arm

30kg x 6 each arm

30kg x 6 each arm

Shrugs On Incline Bench

4 count holds at top

35kg a side x 4 or 5

35kg a side x 5

35kg a side x 5

35kg a side x 5

EZ-bar Curls

32,5kg x 6

35kg x 3

37,5kg x 1

Edited by honk
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1/6/2005

Grippers

righty

#T 5x, 5x, 5x

#1 7x

RB 160 >1/8''

strapholds with RB 180 N

2kg 13s

3kg 6s

strapholds with double filed #1 choked to parallel

1.25kg 6s

lefty

#T 5x, 5x, 5x

#1 2x

RB 210 N 1/8''

strapholds with RB 180 N

2kg 9s

3kg miss

strapholds with double filed #1 choked to parallel

1.25kg miss

35lbs Blob

15 holds with each hand

Fingerextensions

with IM bands

withe x 20 each hand

green x 40 each hand

yellow x 33 each hand

blue x 17 each hand

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  • 2 weeks later...

Yup, I'm still training but I'm pressed on time right now...

Nothing dramatic happend in the last days with my training but I made some changes.

I often get blockades in my spine so my orthopaedist prescribed my some gymnstics...

so I dropped pulling and squating for overheadsquats.

Besides that I started cycling.

Not traditional powerliftingcycling but I cycle the load on my 5rep sets now (and the high rep sets too, if I don't drop them).

It's pretty foolproof, I try to improve about 2,5kg in 5 weeks.

e.g. on the press:

old 5 RM: 45kg

week 1: 37,5kg x 5 /5 sets

week 2: 40kg x 5 /4 sets

week 3: 42,5 x 5 /3 sets

week 4: 45kg x 5 /2 sets

week 5: 47,5kg x 5 /2 sets

week 6: 40kg x 5 /5 sets

I will start a new griproutine on monday:

It's just gripmachine, 2 hand pinch and dynamic Thumbwork.

I will keep my wrist-training like it is now.

Besides that I started with forming a armwrestling trainingroup at my university, any helpful thoughts on that topic are welcome.

Edited by honk
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Florian Kellersmann
Besides that I started with forming a armwrestling trainingroup at my university, any helpful thoughts on that topic are welcome.

Paderborn is not to far from Kassel, isn't it? In Kassel is an Armwrestling Club, also there is a referee seminar on Feb, 5th with a little newcomerturnament.

Do you have a aw-table now?

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