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My plan for closing #3 any day of the week


Hockey Stick

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18w07-2:

2" revolving handle on 60-70 kg

Wrists with 6lb sledge

Dynamic thumb

BR/Göran

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18w07-3

Squat on 110 Kg

Bench up to 110 kg (felt good)

1hp flask on 26,5 kg

Hanging rows with a challenging grip device  to hold on to -->forearms fatigued

Rehab on my neck with 6,5 kg.

BR/Göran

 

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18w07-5:

Push press up to 85 kg (it was close to my max)

2" revolving handle 60 kg on the loading pin

Chins 4 sets

Rehab on my neck with 6,5 kg.

BR/Göran

 

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18w07-7:

2” revolving handle, 60 kg on loading pin

1hp 31,5 kg and 2hp on 61,5 kg

finger curls 70 kg

wrists

BR/Göran

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18w08-1:

Bench on 95 kg with rubber bands

Deadlift on 130 kg

2” revolving handle 60 kg on loading pin

Rehab on neck 6,5 kg

BR/Göran

Edited by Hockey Stick
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18w08-3:

2hp on 61,5 kg

2” revolving handle, 55kg on loading pin

BR/Göran

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18w08-7:

2" revolving handle, failed 75 kg on loading pin, My Max is probably 72,5 kg on loading pin.

trained on 65 kg followed by fatgripz on 90 kg.

BR/Göran

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18w09-1:

Bench on 100kg

Pull ups 4x max

2HP Flask on 62,75 kg

BR/Göran

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18w09-3:

Turkish get up with Kettlebells  (warming up)

Finger curls: 60 kg 1x5, 70 kg 1x5, 80 kg 1x5, 90 kg 1x3, 100kg 1x1, 1x2, 1x1, 90 kg 1x5, 1x4, 80 kg 1x10

Wrist curls:40 kg 1x4, 50 kg 1x5, 60 kg 1x4, 50 kg 1x10

Reverse wrist curls: 20 kg 2x10

Pronation /Supination with KB

BR/Göran

 

 

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18w09-5:

Squat on 120 kg

2” revolving handle with 65 kg on loading pin, followed by fatgripz 100 kg deadlifts.

Push press up to 85 kg

BR/Göran

 

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18w09-7:

2hp flask up to 76,5 kg

1hp on 31,5 kg

Pullups 4xmax and some hanging on fatgripz extreme

BR/Göran

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19w10-1:

Bench on 100 kg

Finger curls on 90 kg, 3x4 followed by some negatives

Wrist curls on 60 kg 5,4,4

Reverse wrist curl 20 kg 2x10

Pronation/Supination 16 kg Kettlebell

BR/Göran

Edited by Hockey Stick
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18w10-3:

Squat on 120 kg 3x5 (high bar)

2" revolving handle on 60 kg (felt weak)

Pullups 4x max (using fatgripz) and a finisher hanging with my wrists a little curled on fatgripz extreme overhand grip (hard for me).

BR/Göran

 

 

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18w10-6:

2hp up to 76,5 kg on flask

Fingercurls 60 kg 1x5, 80 kg 1x5, 90 kg 1x5, 95 kg 1x3, 100 kg 1x2, 105 kg 1x2, 110 kg 3 negatives.

BR/Göran

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18w10-7:

Fatgripz deadlifts up to 110 kg

Extreme fatgripz 70 kg 3x10

Dynamic thumb 1x10

BR/Göran

 

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18w11-1:

Bench on 102,5 kg

Hamstrings 2x10

Triceps 4x5

Pull ups with fatgripz

I also managed to do some cleaning up in my home made gym, it has been on my mind for a long time now, feels good😀

BR/Göran

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18w11-3:

Fingercurls 60 kg 1x5, 80 kg 1x5, 90 kg 1x5, 100 kg 1x1, 110 kg 2x(1 singel + 3 negatives)

Wrist curls 20 kg 1x10, 40 kg 1x5, 50 kg 1x5, 60 kg 1x3; 65 kg 1x3 & 1x2, 60 kg 1x8

Reverse wrist curl 20 kg 2x10

Dynamic thumb 1x 10

BR / Göran

Edited by Hockey Stick
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18w11-5:

2hp flask 71,5 kg 4xholds

DO extreme fatgripz 95 kg    (+5 kg PR)

Conventional deadlift up to 170 kg (+10 kg PR)........ strange, I have not done any deadlifting.

Pull ups 4 x max

BR/Göran

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18w11-7:

Squat on 130 kg

Bulgarian Squat 3x10

DO deadlift extreme fatgripz  60 kg 1x10, 70 kg 1x5, 72,5 kg 1x5, 75 kg 1x5, 77,5 kg 1x5, 80 kg 1x5

Hanging with my wrists a little curled on fatgripz extreme underhand grip

Dynamic thumb 1x10

BR/Göran

 

Edited by Hockey Stick
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18w12-1:

finger curls and wrist curls, a LOT of volume.

supination, pronation and rubberband extension

sqeuese of rubber ball until fatigued.

dynamic thumb 3x max and gripper ghp4

BR/Göran

Edited by Hockey Stick
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18w12-3:

Push press with e-fatgripz 60 kg 1x5, 65 kg 3x5

2hp 72,75 kg 3x hold for time

Triceps 3x max

BR/Göran

Edited by Hockey Stick
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18w12-4:

2” revolving trilobite on 55 kg

Finger curls until fatigued

Extreme fatgripz pull ups

BR/Göran

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18w12-6:

Deadlift  150 kg 1x1, 160 kg 1x1, 1x3, 150 1x5

Pull ups extrem fatgripz 4x a few reps

BR/Göran

 

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18w13-1:

2hp flask up to 79 kg

Grippers ghp 1-5

Dynamic thumb 1x10

BR /Göran

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