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Just a bit of grippers today V2 crom to lvl 18 blockset close: Also want to go from two reps to three on the GHP7 list. Almost there:

He will rep it in no time! 6yr old

Wanted to make two things happen before the end of this year: 1. close vulcan level 16 from at least mms. 2. close WD level 16 orange, or level 7 tough spring. Succeeded tonight for 1. close vulcan

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

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Morning

Sq

70kg x3

120 x1

140 x1

150 x1

140 x1

120kg 3 sets of 5reps

Better angle on the 150kg:  

 

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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

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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!

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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! :rock

Today

Sq
70kg x5
100 x5
120 x3
140 x2
140 x2
140 x2
130 x3
120 x4
120 x4
120 x4
 

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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! 

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Geralt

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. 

 

 

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  • 2 weeks later...

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

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1 hour ago, RTvG said:

Contest prep
Grippers, blobs, inchie, IMHub, 2HP block, basics

Contest prep
Inchie, blobs

Very secrie secrie. :D

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  • 1 month later...

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

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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

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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! 

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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! 

 

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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

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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

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  • 9 months later...
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 by RTvG
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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.

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Geralt
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? 

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@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.

 

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