JoshW Posted June 27, 2016 Share Posted June 27, 2016 Very nice bob 150kg sqwaaaat is no joke. 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 27, 2016 Author Share Posted June 27, 2016 Four months before the First Dutch Strongest Hand competition! http://forum.bodybuilding.nl/topics/sterkste-hand-van-nederland-2016.397896/ Today: Standing strict shoulder press, up to 60kg Be 90kg x3, 5 sets lat pull downs and triceps rope pull downs 2hp pinchblock few sets IM hub few sets Crusher few sets 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 28, 2016 Author Share Posted June 28, 2016 Morning Sq 70kg x3 120 x1 140 x1 150 x1 140 x1 120kg 3 sets of 5reps Better angle on the 150kg: 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 30, 2016 Author Share Posted June 30, 2016 Late evening: Sq 70kg x5 reps 100 x3 120 x3 140kg 5 sets of 1 single note: every single felt light and I was tempted to do 2 reps each time, but I did not. Good choice. 130 x3reps 120 x3 reps 120 x3 reps 120 x3 reps Quote Link to comment Share on other sites More sharing options...
Grind Posted June 30, 2016 Share Posted June 30, 2016 On 27 juni 2016 at 11:49 PM, RTvG said: Four months before the First Dutch Strongest Hand competition! http://forum.bodybuilding.nl/topics/sterkste-hand-van-nederland-2016.397896/ 2hp pinchblock few sets IM hub few sets Crusher few sets Nice. I didn't know you had a crusher. How where these events, lot of work to do? Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 30, 2016 Author Share Posted June 30, 2016 hub is piece of cake, crusher and 60kg is a tad challenging now, but Ill destroy it in the medley Pinchblock is very weak, but Ill work on that. It will be an awesome competition for sure! Quote Link to comment Share on other sites More sharing options...
RTvG Posted July 3, 2016 Author Share Posted July 3, 2016 Went to Dordrecht yesterday, to visit Powerhouse Dordrecht. The owner, Mark, @Grind , organizes the first Dutch Strongest Hands Competition. Present were Mark, a few strongmen, some powerlifters and me. Did lots of gripstuff. Awesome day. Set hands on a farmerswalk equipment first time. This set up will be used at the competition too, for a timehold with 100kg in each hand. I managed 48 seconds 2nd time, very happy with that, knowing there's lots of room for improvement the coming months. Thus, @Geralt , @Royz and @Ouwe Rammer beware! Today Sq 70kg x5 100 x5 120 x3 140 x2 140 x2 140 x2 130 x3 120 x4 120 x4 120 x4 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted July 3, 2016 Share Posted July 3, 2016 Beware yourself! 2 Quote Link to comment Share on other sites More sharing options...
Grind Posted July 3, 2016 Share Posted July 3, 2016 Great to have you at my ManCave yesterday! You have a big edge on the rest at wrist and crushing power. I will drill my boys to close the gap! 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 4, 2016 Share Posted July 4, 2016 Nice to hear! I will need to see where I am at with the several devices. After my vacation I will test where I stand and start training the several implements with whatever I have. I once loaded up my trapbar with 200kg and did a walk through my garden, so a timed hold that will not embarrass me should be manageable. Also, after my vacation there will be training for this. 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted July 18, 2016 Author Share Posted July 18, 2016 In short: july 11th Sq 70kg x5 100 x5 120 x5 130 x5 assisting stuff july 12th Sq 70kg x3 100 x3 120 x3 abs Be 20kg x5 50 x10 80 x5 assisting stuff July 13th Sq 70kg x5 100 x3 120 x3, 5 sets Be 20kg x5 70 x5 80 x3, 5 sets Assisting stuff (cable machine lat pull downs, seated rows, triceps rope pull downs) Contest prep Grippers, blobs, inchie, IMHub, 2HP block, basics July 16th Sq 70kg x5 100 x3 120 x3 130 x3, 5 sets Contest prep Inchie, blobs July 17th Pushpress 20kg x5 30 x3 40 x3 50 x3 60 x3 Bp 20kg x5 70 x3 85 x3, 5 sets Assisting stuff Today, July 18th Sq 70kg x5 100 x3 120 x2 140 x2, 3 sets Quote Link to comment Share on other sites More sharing options...
Grind Posted July 18, 2016 Share Posted July 18, 2016 1 hour ago, RTvG said: Contest prep Grippers, blobs, inchie, IMHub, 2HP block, basics Contest prep Inchie, blobs Very secrie secrie. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted August 29, 2016 Author Share Posted August 29, 2016 Has been a while, training goes well. Today: FitNotes Workout - maandag 29th augustus 2016 ** Barbell Squat ** - 20.0 kgs x 5 reps - 70.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 120.0 kgs x 6 reps ** Glute-Ham Raise ** - 10 reps - 10 reps ** Lateral Dumbbell Raise ** - 5.0 kgs x 10 reps - 5.0 kgs x 10 reps - 5.0 kgs x 10 reps ** Push Press ** - 20.0 kgs x 5 reps - 40.0 kgs x 5 reps - 57.5 kgs x 4 reps - 57.5 kgs x 4 reps - 57.5 kgs x 4 reps - 57.5 kgs x 4 reps - 57.5 kgs x 4 reps - 57.5 kgs x 5 reps ** Flat Barbell Bench Press ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 4 reps - 80.0 kgs x 4 reps - 80.0 kgs x 4 reps - 80.0 kgs x 4 reps - 80.0 kgs x 4 reps - 80.0 kgs x 5 reps ** Farmer Thickhold ** - 50.0 kgs x 1 rep - 50.0 kgs x 1 rep - 55.0 kgs x 1 rep Holds of about 1 minute each 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted August 30, 2016 Author Share Posted August 30, 2016 FitNotes Workout - dinsdag 30th augustus 2016 ** Barbell Squat ** - 20.0 kgs x 5 reps - 70.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps ** Stubby Deadlift ** - 50.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 2 reps ** Push Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 5 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps ** Flat Barbell Bench Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 5 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps ** Lat Pulldown ** - 55.0 kgs x 5 reps - 55.0 kgs x 5 reps - 55.0 kgs x 5 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 65.0 kgs x 5 reps - 65.0 kgs x 5 reps - 65.0 kgs x 5 reps ** Seated Cable Row ** - 65.0 kgs x 5 reps - 70.0 kgs x 5 reps - 75.0 kgs x 5 reps - 80.0 kgs x 5 reps Quote Link to comment Share on other sites More sharing options...
JoshW Posted August 30, 2016 Share Posted August 30, 2016 Good to see you doing push press, is a personal favourite of mine! 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted August 30, 2016 Author Share Posted August 30, 2016 10 minutes ago, JoshW said: Good to see you doing push press, is a personal favourite of mine! Yes, it's just more dynamic than the strict version, adding to the fun! Quote Link to comment Share on other sites More sharing options...
JoshW Posted August 30, 2016 Share Posted August 30, 2016 It just feels awesome pushing heavy weights above your head, not many feelings like it 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted September 1, 2016 Author Share Posted September 1, 2016 FitNotes Workout - woensdag 31st augustus 2016 ** WD2 Crom ** - 6.0 kgs x 10 reps - 9.0 kgs x 10 reps - 12.0 kgs x 10 reps - 13.0 kgs x 5 reps - 10.0 kgs x 20 reps ** WD2 Crom Left ** - 6.0 kgs x 10 reps - 9.0 kgs x 10 reps - 9.0 kgs x 10 reps - 10.0 kgs x 5 reps - 7.0 kgs x 20 reps Kgs in WD2 should read level ofcourse FitNotes Workout - donderdag 1st september 2016 ** WD2 Crom ** - 6.0 kgs x 10 reps - 10.0 kgs x 10 reps - 13.0 kgs x 4 reps ** WD2 Crom Left ** - 6.0 kgs x 10 reps - 9.0 kgs x 10 reps - 9.0 kgs x 4 reps ** Barbell Squat ** - 20.0 kgs x 5 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 5 reps - 120.0 kgs x 5 reps - 120.0 kgs x 5 reps - 120.0 kgs x 5 reps - 120.0 kgs x 5 reps - 120.0 kgs x 10 reps ** Push Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 3 reps - 57.5 kgs x 5 reps - 57.5 kgs x 5 reps - 57.5 kgs x 5 reps - 57.5 kgs x 5 reps - 57.5 kgs x 5 reps - 57.5 kgs x 5 reps ** Flat Barbell Bench Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 5 reps - 80.0 kgs x 5 reps - 80.0 kgs x 5 reps - 80.0 kgs x 5 reps - 80.0 kgs x 5 reps - 80.0 kgs x 5 reps - 80.0 kgs x 5 reps ** Seated Cable Row ** - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps ** Blobweight ** - 20.0 kgs x 10 reps Blob both hands ofcourse Good day for squats today! Quote Link to comment Share on other sites More sharing options...
RTvG Posted September 2, 2016 Author Share Posted September 2, 2016 FitNotes Workout - vrijdag 2nd september 2016 ** Push Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 3 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps - 57.5 kgs x 2 reps ** Flat Barbell Bench Press ** - 20.0 kgs x 5 reps - 70.0 kgs x 3 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps - 80.0 kgs x 2 reps ** Lat Pulldown ** - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps ** Seated Cable Row ** - 75.0 kgs x 5 reps - 75.0 kgs x 5 reps - 75.0 kgs x 5 reps ** Barbell Squat ** - 20.0 kgs x 5 reps - 70.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps - 120.0 kgs x 2 reps ** Decline Crunch ** - 10 reps Quote Link to comment Share on other sites More sharing options...
RTvG Posted September 5, 2016 Author Share Posted September 5, 2016 FitNotes Workout - maandag 5th september 2016 ** Barbell Squat ** - 20.0 kgs x 5 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 6 reps - 120.0 kgs x 6 reps - 120.0 kgs x 6 reps - 120.0 kgs x 6 reps - 120.0 kgs x 6 reps - 120.0 kgs x 6 reps ** Push Press ** - 20.0 kgs x 5 reps - 50.0 kgs x 3 reps - 57.5 kgs x 6 reps - 57.5 kgs x 6 reps - 57.5 kgs x 6 reps - 57.5 kgs x 6 reps - 57.5 kgs x 6 reps - 57.5 kgs x 6 reps ** Flat Barbell Bench Press ** - 20.0 kgs x 5 reps - 70.0 kgs x 3 reps - 80.0 kgs x 6 reps - 80.0 kgs x 6 reps - 80.0 kgs x 6 reps - 80.0 kgs x 6 reps - 80.0 kgs x 6 reps - 80.0 kgs x 6 reps ** Seated Cable Row ** - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps - 75.0 kgs x 10 reps - 85.0 kgs x 10 reps - 85.0 kgs x 10 reps - 85.0 kgs x 10 reps ** 2hp Watson Pinchblock ** Plateweights: - 40.0 kgs x 5 reps - 50.0 kgs x 5 reps - 60.0 kgs x 3 reps - 65.0 kgs x 2 reps - 70.0 kgs x 1 rep - 72.5 kgs x 1 rep - 75.0 kgs x 1 rep ** 25kg Plate Press ** - 25.0 kgs x 1 rep - 25.0 kgs x 1 rep Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 27, 2017 Author Share Posted June 27, 2017 (edited) Spoiler still no grip Wow, long time that Ive seen this log! Did lots of squats, bench, squats, some deadlifts and also squats since. Ended last year and started this year with a volume approach for the Sq and Be. Real progress came after I switched to lower volume, linear progression stuff. 3x3 to 5x5 max. and everything in between . For example today I squatted 5 reps with 150kg with relative ease. Felt great! Goals for now are upping my deads to 200kg and above, and gently increasing my squats. Grip shall return too Edited June 27, 2017 by RTvG style 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 28, 2017 Share Posted June 28, 2017 11 hours ago, RTvG said: squatted 5 reps with 150kg with relative ease. That's great Bob. How often do you squat these days? My squats are stuck beyond stuck. Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 4, 2017 Share Posted July 4, 2017 On 27-6-2017 at 10:12 PM, RTvG said: Hide contents still no grip Wow, long time that Ive seen this log! Did lots of squats, bench, squats, some deadlifts and also squats since. Ended last year and started this year with a volume approach for the Sq and Be. Real progress came after I switched to lower volume, linear progression stuff. 3x3 to 5x5 max. and everything in between . For example today I squatted 5 reps with 150kg with relative ease. Felt great! Goals for now are upping my deads to 200kg and above, and gently increasing my squats. Grip shall return too Very nice Bob! Strong! I happened to try a 150kg walkout in the squatcare tonight but I felt I could have done the lowering part but the lift would kind of a problem. How much squatting did you do per week in order to achieve this progress? I always fail to hit that magic 150kg barrier. I haven't trained squats in a serious program but hitting the 150kg after my vacation sometime would be nice. How does the lifting respond for your DL and benchwork? Did you notice those gains also over there? Quote Link to comment Share on other sites More sharing options...
RTvG Posted July 5, 2017 Author Share Posted July 5, 2017 @Royz, @Geralt, Mostly Ive been squatting every 2nd or 3rd day. Sometimes 5 days in a row, sometimes just 2 times per week. After going through a Smolov first cycle last year, I was completely smoked and it left me with terrible form. Ofcourse not related to the programme, but simply because its not for beginners like me. So, januari this year I took my squat with me and examined the technique under the microscope. Adjustments were done according to Rip's Starting Strength. Then after a while I became -again- a real 120kg squat specialist, only rarely trying anything above that miserable weight, but with better form than before. Once I chased that 120k- bug away, and just started adding 2.5kg to every session, hip hip hurray, the numbers went up! This weekend 160kg is due... Can't wait to attack it! The deads, well, I neglected them for a long time. Just started to incorporate them again recently. Like them a lot! Bench is on the background for now. Quote Link to comment Share on other sites More sharing options...
RTvG Posted September 6, 2023 Author Share Posted September 6, 2023 That was some pause Today a new set of IM grippers flew in, all 11 of them. Did 10 closes each hand from guide to 2.5. Let's see if I can progress again 3 Quote Link to comment Share on other sites More sharing options...
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