DuTCH Posted February 18, 2007 Share Posted February 18, 2007 Traps Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted February 18, 2007 Share Posted February 18, 2007 Traps Hey, where did You get this photo of me?? Quote Link to comment Share on other sites More sharing options...
honk Posted February 18, 2007 Author Share Posted February 18, 2007 I wouldn't mind havin those Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 18, 2007 Share Posted February 18, 2007 Yeah burki, wouldn't you have a set of those! http://physicalstrategies.blogspot.com/ at the bottom, very good info on this site! Quote Link to comment Share on other sites More sharing options...
honk Posted February 19, 2007 Author Share Posted February 19, 2007 (edited) 2/19/2007 It's past 2am and I feel the sudden urge to grip my Iron Woody, a Super Gripper rip off. righty 5-8 5x 9-7 1x 10-7 missed by < 1/4" 8-6 3x 8-6 5x 8-6 5x 8-6 5x lefty 5-8 5x 9-7 missed by < 1/4" 10-7 missed by 1/3" 8-6 2x 2nd rep 1/8" form fully closed 8-6 2x 2nd rep 1/8" form fully closed 8-6 2x 2nd rep 1/8" form fully closed 8-6 2x nothing I like this thing way better than normal grippers. Edited February 19, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted February 19, 2007 Author Share Posted February 19, 2007 2/19/2007 Spine flexibility stuff Overhead Squats 20kg x 10 25kg x 8 30kg x 6 Zercher deads 50kg x 2 50kg x 4 50kg x 4 On the last 2 sets I only did the zercher part of the lift form the knees up. __________________________________________________ Sumo Deads with Hookgrip 70kg x 5 95kg x 5 95kg x 5 95kg x 5 I feel defenately stronger with a hook grip, hopefully my thumbs will get used to it. Power Cleans with Axle 42,5kg x 5 42,5kg x 5 42,5kg x 5 Double Hammer to Nose 27,5" handle 8kg x 1 10,5kg 6 singles Front lever negs 4kg @ 10" 5 x each hand 4kg @ 12" 3 x each hand 4kg @ 14" 2 x each hand Wirst Curls with 2.25" dbs 19kg x 5 each arm 20,25kg 3xR 1xL 19kg x 5 19kg x 5 Formulator Extensions 3,75kg x 8 3,75kg x 6 3,75kg x 6 Quote Link to comment Share on other sites More sharing options...
honk Posted February 20, 2007 Author Share Posted February 20, 2007 (edited) 2/20/2007 Axle Press 30kg x 5 40kg x 5 40kg x 5 40kg x 5 1 Armed Push Press 29kg x 3 each arm 29kg x 5 each arm 29kg x 5 each arm 1 Armed Jerk 31,5kg 5 singles each arm, bunch of misses lefty 2 handed TTK between thumb and index 50kg x 20 7,5kg x 6 6,25kg x 11 2 handed TTK normal 6,25kg x 20 7,5kg x 20 10kg x 5 10kg x 8 10kg x 8 Edited February 20, 2007 by honk Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 20, 2007 Share Posted February 20, 2007 (edited) 2/20/2007Axle Press 30kg x 5 40kg x 5 40kg x 5 40kg x 5 1 Armed Push Press 29kg x 3 each arm 29kg x 5 each arm 29kg x 5 each arm 1 Armed Jerk 31,5kg 5 singles each arm, bunch of misses lefty 2 handed TTK between thumb and index 50kg x 20 7,5kg x 6 6,25kg x 11 2 handed TTK normal 6,25kg x 20 7,5kg x 20 10kg x 5 10kg x 8 10kg x 8 You must have some VERY BIG thumbs!! Edited February 20, 2007 by DuTCH Quote Link to comment Share on other sites More sharing options...
honk Posted February 20, 2007 Author Share Posted February 20, 2007 right, I'll do fewer down sets next time though... Quote Link to comment Share on other sites More sharing options...
honk Posted February 21, 2007 Author Share Posted February 21, 2007 21/2/2007 Incline Bench with 2.25" dbs 20,25kg a side x 5 20,25kg a side x 5 20,25kg a side x 5 20,25kg a side x 5 Rows with 2.25" dbs 29kg x 5 each arm 29kg x 5 each arm 29kg x 5 each arm 29kg x 5 each arm Shrugs on Incline with 4s holds at top 31,5kg a side x 5 31,5kg a side x 5 31,5kg a side x 5 31,5kg a side x 5 Powershrugs 110kg x 9 120kg x 15 130kg x 10 140kg x 9 150kg x 7 160kg x 6 won't call these prs cause it's just my 2nd session doing powersrugs Big faux pas here, I just noticed that I forgot to do them on monday. Much easier to do them in a cage... Listened to "the sicknes within" form Hatesphere, make shure you get this album if you dig deathmetal. Quote Link to comment Share on other sites More sharing options...
honk Posted February 23, 2007 Author Share Posted February 23, 2007 2/23/2007 Spineflexibility Stuff Overhead Squats 20kg x 5 30kg x 4 40kg got out of balance and lost it Zercher Squats 50kg x 2 50kg x 4 _____________________________ Squats 60kg x 5 60kg x 5 60kg x 5 60kg x 5 Frontsquats 45kg x 3 45kg x 3 45kg x 3 45kg x 3 First I listened to Prong's 100% live, I like their livesound much better. Then I put "the avenger" from Amon Amarth in the player, followed by their Ablum "versus the world". Amon Amarth is one of my favorite bands to listen to while working out. Be shure to get the special eidition of "versus the world" lots of great bonus material on it. Quote Link to comment Share on other sites More sharing options...
honk Posted February 26, 2007 Author Share Posted February 26, 2007 2/24/2007 Cheat Curls with Axle 40kg x 5 40kg x 5 40kg x 5 Rev Curls with Curlbar 27,5kg x 8 (narrow) 27,5kg x 4 (wide) Skull Crushers with Curlbar 30kg x 5 30kg x 5 30kg x 5 Skull Crushers with 80mm bar 19kg x bunch 19kg x bunch Training happend at Flo's, was a great day, Flo hit a PR on the Axle DL with 157,5kg and pinched 2x20kg with both hands at the same time. Thanks for havin me over bro! 2/26/2007 Sumo Deads with Hookgrip 50kg x 5 70kg x 5 100kg x 5 100kg x 5 It's been a while since I pulled 100kg x 5. Power Cleans with Axle 45kg x 5 45kg x 5 Power Shrugs 110Kg x 20 150kg x 8 160kg x 8 170kg x 6 PR 180kg x 5 PR I'll do the stuff for my stuck upperback tomorrow to exausted now. Quote Link to comment Share on other sites More sharing options...
tja Posted February 27, 2007 Share Posted February 27, 2007 Power Shrugs110Kg x 20 150kg x 8 160kg x 8 170kg x 6 PR 180kg x 5 PR I'll do the stuff for my stuck upperback tomorrow to exausted now. Great work on the power shrugs! I started it last autumn and like it a lot - I finally started to develop some traps... Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted February 27, 2007 Share Posted February 27, 2007 Nice Powershrugs! Quote Link to comment Share on other sites More sharing options...
the swiss Posted February 27, 2007 Share Posted February 27, 2007 indeed! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted February 27, 2007 Share Posted February 27, 2007 You move a lot of weight there, Honk. Better be careful. I'm sure you make the same or better gains with less weight. It was nice to train with you, bro! Quote Link to comment Share on other sites More sharing options...
honk Posted February 27, 2007 Author Share Posted February 27, 2007 Thanks guys! Flo, I think I'll lean a bit more towards highreps with Powershrugs now, at least till I have some comfortable straps. Quote Link to comment Share on other sites More sharing options...
honk Posted February 27, 2007 Author Share Posted February 27, 2007 2/27/2007 Axle Press 30kg x 8 42,5kg x 5 42,5kg x 5 1 Armed Push Press 31,5kg 5xR 3xL 31,5kg 5xR 3xL ____________________________________ Getting my stuck upper back flexible Overhead Squats 20kg x 10 30kg x 6 35kg x 2 40kg miss 37,5kg x 2 40kg x 2 Zercher Squats 50kg x 8 55kg x 7 60kg x 6 65kg x 4 ________________________________________ 30lbs Baraban Blob righty 2x 3x hold, counted to 8 hold, counted to 14 hold, counted to 12 hold, counted to 20 hold, counted to 7 lefty 2x 1x hold, counted to 8 hold, counted to 6 hold, counted to 11 hold, counted to 15 hold, counted to 7 Didn't feel like a jerk today... Listened to "Trash Notes" by Abandoned the whole time, I think they will be the new force of teutonic thrash. If you are serious about thrash metal, you have to get this album, one of the best thrash releases of 2006 right up there with "Out For Blood" by Sadus imho. Quote Link to comment Share on other sites More sharing options...
honk Posted February 28, 2007 Author Share Posted February 28, 2007 28/2/2007 Incline Bench with 2.25" dbs 21,5kg a side x 5 21,5kg a side x 5 21,5kg a side x 5 Rows with 2.25" dbs 31,5kg x 5 each arm 31,5kg x 5 each arm 31,5kg x 5 each arm Shrugs on Incline with 4s holds at top 34kg a side x 5 highly PR suspicious, but I'm to lazy to flip through my log 34kg a side x 5 34kg a side x 5 Listened to "Wages of Sin" by Arch Enemie, probably my favorite Deathmetal album. Be shrue to get the frist release with the bonus-cd, lot of greats songs on that additional cd. Don't buy their new album "Doomsday Machine", the production sucks big time, lots of silly noises and effects that do nothing but §$%& up the sound. Plus Daniel Erlandson, who is a kick ass drummer can't fully display his skills on that cd, well and the whole cd lacks this roughness, I expect form deathmetal, it's no popshit like Nightwish but still... Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted March 1, 2007 Share Posted March 1, 2007 Yeah burki, wouldn't you have a set of those! Quote Link to comment Share on other sites More sharing options...
honk Posted March 2, 2007 Author Share Posted March 2, 2007 3/2/2007 Squats 65kg x 5 65kg x 5 65kg x 5 Frontsquats 50kg x 3 50kg x 3 50kg x 3 Turkish Get Ups 15kg x 10 20kg x 8 25kg x 4 30kg x 2 Trained in a spa today, good thing about that: I trained with my best friend. Downside: No metal, no overheadsquats, no zerchers. But I got the wood for my raftersimulator today, can't wait to put it up tomorrow. I doubt I'll nail a rafter chin first try, but I shouldn't be that far off. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 3, 2007 Share Posted March 3, 2007 Damn, aiming for a rafter chin... you must have one strong pinch! Can you lift 2 45's with one hand? Quote Link to comment Share on other sites More sharing options...
honk Posted March 3, 2007 Author Share Posted March 3, 2007 Nope, I'm just skinny as hell 147lbs right now, I can barely hold 2 15kg plates with one hand. Quote Link to comment Share on other sites More sharing options...
honk Posted March 3, 2007 Author Share Posted March 3, 2007 (edited) 3/3/2007 Argh so close, I set up my rafter simulator on my powerrack, placed a bathroom scale underneeth me and was able to deload it to less than 1 kg. ...I'm so stupid... ...I was reading the scale wrongly, I only managed to deload the scale to less than 10kg. Edited March 3, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted March 4, 2007 Author Share Posted March 4, 2007 (edited) 4/3/2007 Cheat Curls with Axle 42,5kg x 5 PR 42,5kg x 5 Hammer Curls simultaneously 11,5kg x 8 11,5kg x 9 Skull Crushers with 2" bar 31,5kg x 5 PR 31,5kg x 5 Dips 12x 11x Bent Arm Pullovers 20kg x 7 25kg x 4 30kg x 3 30kg x 7 35kg x 7 40kg x 7 I'm just doing these to finally be able to pull me up into a dragonflag. 30# Baraban Blob rigthy 5s 5s lefty 4s / Hands were shot from lots of rafter stuff yesterday. Maybe I'll do a bit of rafter isos today too. Listened to "Ashes of the Wake" by Lamb of God, Chris Adler is a kick ass drummer. Perfect music for training. Edit: No rafter work today, way to weak on this today. Edited March 4, 2007 by honk Quote Link to comment Share on other sites More sharing options...
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