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Jörg Keilbach's New Log


Jörg Keilbach

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Th. 25.06.2015

Camber Bar Squat

5 x 45

5 x 65

5 x 85

3 x 105

1 x 125

5 x 145

5 x 145

5 x 145

Bench Press

5 x 47,5

5 x 57,5

5 x 67,5

5 x 77,5

5 x 77,5

5 x 77,5

* I missloaded the bar by 2,5 KG's more than planed. But it was no problem.

Trap Bar Deadlift ( high position )

5 x 75

5 x 95

5 x 115

3 x 135

1 x 155

5 x 175

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Mo. 29.06.2015

Camber Bar Squat

5 x 50

5 x 70

5 x 90

3 x 110

1 x 130

5 x 150

5 x 150

5 x 150

Bench Press

5 x 50

5 x 60

5 x 70

5 x 80

5 x 80

5 x 80

Trap Bar Deadlift ( high position )

5 x 80

5 x 100

5 x 120

3 x 140

1 x 160

5 x 180

Today i started to wear my belt on the working sets of the squat and deadlift. I will do so from now on.

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Hi Jörg,

When you deadlift do you do touch and go reps or dead stop reps?

Hi Royz,

i always do dead stop reps. Touch and go reps have a high potential for injury in my opinion.

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Th. 02.07.2015

Camber Bar Squats

5 x 55

5 x 75

5 x 95

3 x 115

1 x 135

5 x 155

5 x 155

5 x 155

Bench Press

5 x 52,5

5 x 62,5

5 x 72,5

3 x 82,5

3 x 82,5

3 x 82,5 :getlost:

Trap Bar Deadlift ( high position )

5 x 85

5 x 105

5 x 125

5 x 145

5 x 165

5 x 185

Squats bench press and deadlifts are getting very hard. Couldn't do all my planed reps of the bench press. I probably need more volume and a few accessory movements for shoulders, back and arms. Got to change something. Perhaps an upper Body day with bench press and accessorys and a lower body day with just squats and deadlift. I will make my mind.

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Mo. 06.07.2015

Camber Bar Squat

5 x 57,5

5 x 77,5

5 x 97,5

3 x 117,5

1 x 137,5

1 x 157,5

Bench Press

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

4 x 82,5

Trap Bar Deadlift ( high position )

5 x 87,5

5 x 107,5

5 x 127,5

3 x 147,5

1 x 167,5

5 x 187,5

COC 1 ( 77 # ) 20 sets of 5 on the minute, splited in 4 mini sessions of 5 sets through out the day

I go back to three workouts a week, but will do only one top set of squats and bench press instead of three. Felt very good with the reduced volume today. Not as exhausted as usualy. I will see how this works.

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We. 08.07.2015

Camber Bar Squat

5 x 60

5 x 80

5 x 100

3 x 120

1 x 140

5 x 160

Bench Press

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

4 x 82,5

Trap Bar Deadlift ( high position )

5 x 90

5 x 110

5 x 130

3 x 150

1 x 170

5 x 190

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Fr. 10.07.2015

Camber Bar Squat

62,5 x 5

82,5 x 5

102,5 x 5

added belt

122,5 x 3

142,5 x 1

162,5 x 3

Bench Press

( middlefinger on the rings )

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

4 x 82,5 :getlost:

4 x 77,5

( pincky on the rings )

5 x 62,5

5 x 62,5

5 x 62,5

Trap Bar Deadlifts ( high position )

5 x 75

5 x 95

5 x 115

5 x 135

added belt

3 x 155

1 x 175

5 x 195

* I missloaded the bar by 2,5 KG more than planed. It was no problem. Anyway i am a little with my deadlift progression compared to the squat. I will go to 200 KG on monday.

Bent Over Row

8 x 50

8 x 50

8 x 50

I think i need more volume for my bench press as well as some trizeps stimiulation ( my weakness ) and some upper back work for balance.

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Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future?

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Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future?

Not realy Tom. Squating with a regular barbell is hard on my damaged shoulders and the trap bar i much safer for the lower back. I am turning 46 this year and don't want to risk anothe carastrophic injury for no reason. When i reach some decent strength levels i will probably only maintain them and work more on improving other aspects like endurance and mobility and especialy grip.

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Mo. 13.07.2015

Camber Bar Squat

5 x 65

5 x 85

5 x 105

added belt

3 x 125

1 x 145

3 x 165

* Squats feel good. I have something in the tank. I should be good for at least 170 x 3.

Bench Press

pointer finger on the rings

5 x 40

5 x 50

5 x 60

5 x 70

3 x 80

3 x 80

3 x 80

3 x 80

3 x 80

pinkie finger on the rings

5 x 65

5 x 65

5 x 65

* I switched to maximum with grip and from 3 sets of 5 to 5 sets of 3. Perhaps this works better for me. Together with the 3 sets of narrow bench presses the volume should be high enough.

Trap Bar Deadlift ( high position )

5 x 100

5 x 120

5 x 140

added belt

3 x 160

1 x 180

5 x 200

* Deadlifts get heavy now!

Bent Over Row

8 x 52,5

8 x 52,5

8 x 52,5

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Th. 16.07.2015

Camber Bar Squat

5 x 60

5 x 80

5 x 100

added belt

3 x 127,5

1 x 147,5

3 x 167,5

Bench Press

pointer finger on the rings

52,5 x 5

62,5 x 5

72,5 x 5

82,5 x 3

82,5 x 3

middle finger on the rings

80 x 3

80 x 3

80 x 3

pinkie on the rings

5 x 67,5

5 x 67,5

5 x 67,5

Trap Bar Deadlifts ( high position )

5 x 105

5 x 125

5 x 145

3 x 165

1 x 185

3 x 205

Bent Over Rows

8 x 55

8 x 55

8 x 55

I don't really know what to do with the bench press. The destroyed rotator cuff ( supraspinatus and subscapularis are torn off ) of my left shoulder is holding me back. With a wide grip at a heavy weight there is a stoping point on the way up where i have to realy push through. The second set of 82,5 KG was very hard to complete the 3 reps. Perhaps a narrow grip is better. Or i just have to progress much more conservatively. Like 0,5 KG each workout. I don't realy know. :(

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Everything is progressing very nicely Jörg, why not change the benchpress movement? Work on narrow presses in whatever form or dumbbells even perhaps. It is a movement that doesn't work at this point because it is clearly working against you. Don't let it be a point of frustration because all your other movements are getting stronger and stronger. Extra pain isn't worth it.

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It dosen't hurt at all Geralt, but it very frustrating. My programing is realy working great so far. I think i will try the pinkie on the rings grip. Hopfully the problem is less with the arms close to the body.

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Great progress Jörg!

Too bad about the shoulder. Maybe do some stuff to strenghten the rotatorcuff? Or maybe floor presses for a while to strenghten the second part of the bench press?

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Mo. 20.07.2015

Camber Bar Squat

5 x 60

5 x 80

5 x 100

added belt

5 x 120

5 x 140

Bench Press ( pinkies on the rings )

5 x 40

5 x 50

5 x 60

5 x 70

5 x 75

Trap Bar Deadlifts ( high position )

5 x 105

5 x 125

5 x 145

added belt

5 x 165

Did just a deload workout today. I still felt the heavy deadlifts from thursday. Shoulder felt better with the narrow grip.

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Th. 23.07.2015

Bench Press ( pinkies on the rings )

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

5 x 77,5

5 x 77,5

5 x 77,5

Bent Over Rows

8 x 57,5

8 x 57,5

8 x 57,5

Just benching and rowing today. I will squat and pull tomorrow.

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I skiped the friday squat and deadlift workout.

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Mo. 27.07.2015

Camber Bar Squat

5 x 60

5 x 80

5 x 100

5 x 120

5 x 140

3 x 140

Trap Bar Deadlifts ( high position )

5 x 80

5 x 120

5 x 140

3 x 160

1 x 180

3 x 200

I cycled my weights back somewhat. I will now progress much slower with the squats and deadlifts. I plan to add one rep every heavy workout till i get 5. The next week i will add 2,5 KG and start with 3 reps again. I don't want to get injured.

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Still, 3 x 200 is very nice! As for your recovery, how long does it take for you to recover from a heavy triple like that?

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Still, 3 x 200 is very nice! As for your recovery, how long does it take for you to recover from a heavy triple like that?

Now that my Deadlift work set is close to a max effort i will only do one heavy deadlift session a week and progress one rep each workout from 3 - 5. When i get 5 reps i will add 2,5 KG. On the second day i will do something like Good Mornings or Stiff Leg Deadlifts. The Stronger you get the more rest you need. But you still got to get the volumen in.

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Th. 28.07.2015

Bench Press ( pinckies on the rings )

5 x 40

5 x 50

5 x 60

5 x 70

5 x 80

Bent Over Barbell Row

10 x 40

8 x 60

8 x 60

8 x 60

Kettlebell Shouder Press

12 x 12

10 x 12

8 x 12

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Mo. 27.07.2015

Camber Bar Squat

5 x 60

5 x 80

5 x 100

5 x 120

5 x 140

3 x 140

Trap Bar Deadlifts ( high position )

5 x 80

5 x 120

5 x 140

3 x 160

1 x 180

3 x 200

I cycled my weights back somewhat. I will now progress much slower with the squats and deadlifts. I plan to add one rep every heavy workout till i get 5. The next week i will add 2,5 KG and start with 3 reps again. I don't want to get injured.

Last set of squats was 3 x 160 ( typo ).

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Fr. 31.07.2015

Camber Bar Squats

5 x 60

5 x 80

5 x 100

added belt

5 x 120

5 x 140

Romanian Deadlifts

5 x 60

5 x 80

5 x 100

5 x 100

5 x 100

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Sa. 01.08.2015

Bench Press

pinkies on the rings

5 x 42,5

5 x 52,5

5 x 62,5

5 x 72,5

3 x 82,5

3 x 82,5

3 x 82,5

index touching the smooth part

5 x 72,5

5 x 72,5

Bent Over Rows

8 x 42,5

8 x 62,5

8 x 62,5

8 x 62,5

Python Grip Reverse Wrist Roller

15 x 10

15 x 10

15 x 10

15 x 10

15 x 10

Python Grip Wrist Roller

20 x 10

20 x 10

20 x 10

20 x 10

20 x 10

* The wrist roller arrived today. Just wanrted to try it.

https://www.youtube.com/watch?v=-7T8d_m103Y

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