FrankyBoy Posted July 18, 2006 Author Share Posted July 18, 2006 07/18/2006 1RM-Test Bench 2x10x20 3x60 2x80 1x105 1x115 1x121 1x122.5 (270#) Equals my former PR (March '03) in the bench. Pretty good after two arm breaks (one intentionally during a surgery) and two surgeries on the left arm. It was a tough workout since I forgot: - my IBUs before the workout - my elbow wrap to compress the upper arm Quote Link to comment Share on other sites More sharing options...
gazza Posted July 19, 2006 Share Posted July 19, 2006 Nice Benching Franky you have worked hard for it Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 19, 2006 Author Share Posted July 19, 2006 Thanks Gary. Gains are so hard to achieve with that left arm. No single rep is done without pain so as more happy I am when seeing even little gains. We're now working on a new plan to address that exceptional weakness in the left triceps. On that 122.5kg lift I lost the weight since my right arm was fully extended and on my lefty there were still ~15cm missing, so the barbell tried to drop to my right and I had to put my right foot down to catch the thingy and extend the left arm then. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 19, 2006 Author Share Posted July 19, 2006 07/19/2006 Grip Meeting Grip Meeting with Tom und Erik RT 1x82.5 kg righty (all-time PR) 0x75kg lefty (lost at top position) after 1x70kg Bending DO: 1xHuge Bastard (~90secs) 1x2 Yellows taped together(easy) 1x5" G5 DU: 1x8mm x 6" HRS 1x8.2mm x 7.5" HRS reverse: 1xeasy 60D (shiny) 1xhard 60D Apollons Axle DL DO 1x140kg Blobette 20kg lefty & righty 1-hand pinch 1x37.5kg righty 0x40kg (15cm) righty Inch Many many lifts with the 53kg Inch and with additional weight on it. Hub-Lift 1x20kg lefty 1x25kg righty Levering to nose 1x8kg righty 0x8.5kg righty Front Lever 3x1x4kg righty Blob Many lifts with my 20kg Blob FBBC Vertical Bar 120kg L+R Quote Link to comment Share on other sites More sharing options...
gazza Posted July 20, 2006 Share Posted July 20, 2006 Franky You Huge Bastard Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 20, 2006 Author Share Posted July 20, 2006 Gary, time to follow up man! BTW, your package is here. Thanks buddy! Quote Link to comment Share on other sites More sharing options...
gazza Posted July 20, 2006 Share Posted July 20, 2006 Franky The Huge Bastard Bend looked easy for you. If all goes well tomorrow i will bend something nice for you. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 21, 2006 Share Posted July 21, 2006 Franky I bent something nice 4 you hope you like it. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 23, 2006 Author Share Posted July 23, 2006 07/23/2006 Gripper, Bench, RT Finished resting from the last meeting and build a new workout towards BBB2. Gripper easy start Left: #1 x 35,25,25 Right: BBM x 30,25,27 Bench I'm following an 8-week plan to increase the 1-RM. Here's a link to it Workout 1: 5x65kg 3x75kg 10x82.5kg 10x82.5kg 10x61kg Extremely painful today for the left arm.IBUs didn't help. Good that the weights were that low. RT Left 1x75kg 3/3 x 67,5kg 5/5 x 62.5kg 7/7 x 60kg 9/9 x 55kg Right 0x83.75kg 2/3 x 73,75kg 5/5 x 67.5kg 7/7 x 52.6kg 9/9 x 60kg Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 25, 2006 Author Share Posted July 25, 2006 07/24/2006 Gripper, Back+Biceps Nothing special today, I still need to rest my arm. Gripper Left #1 x 40,50 Right BBM x 35,32 Back Chin-Ups +10kg x 4,5,4,4 Curls Concentration-Curl Right: 26kg x 3 Stopped the session here. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 25, 2006 Author Share Posted July 25, 2006 07/25/2006 Blob, Blob and BLOB Worked with my 20kg Blob only. Lifting on an 18" platform. Lefty: 0,0,0,0,1,0,0,0,0 after the 1. lift I added some magnets to increase the weight Rigty: 0,0,1,1 (+0,5kg),0 (+1,15kg),1 (+1,15kg),0 (+1,77kg),0 (+1,77kg),1,1 Then a little rest and some holds, right hand only: 4s,5.5s,4s,3s Then I did some single lifts til failure, right hand only: 1,1,1,1,1,0 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 26, 2006 Author Share Posted July 26, 2006 07/26/2006 Bench & RT Global warmup: 3/4l of sparkling wine. Yummi. Bench 2nd session of my 8 week plan: Warmup: 10x20kg 5x60kg Workout 5x70kg 3x77,5kg 10x86kg 10x86kg 10x86kg 10x65kg 3rd set with 86kg was pretty hard. Left arm still isn't recoverd. Took 2 Ibus before the workout without much effect. RT Warmup: 1x40, 1x60, 1x70 Workout lefty 0x76.25kg (full DL but dropped it, would have equaled my former PR) 3/3 x 68.75kg 5/5 x 63.75kg 7/7 x 61.25 kg 9/9 x 56.25kg righty 1x83.75kg (PR) 83.75kg on the RT 3/3 x 73.75kg 5/5 x 68.75kg 7/7 x 63.75kg 12/9 x 61.25 kg Had some power left in my right so I added some reps in the last set. All rep goals were reached so I can add some weight for each set! Quote Link to comment Share on other sites More sharing options...
pdoire Posted July 26, 2006 Share Posted July 26, 2006 Global warmup: 3/4l of sparkling wine. Yummi. Bet this worked better than the 2 Ibu's...lol Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 26, 2006 Author Share Posted July 26, 2006 Well, at least there was much more fun in the workout, that usually. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 26, 2006 Share Posted July 26, 2006 Nice work on the RT - thats a solid lift! Quote Link to comment Share on other sites More sharing options...
Niels Posted July 27, 2006 Share Posted July 27, 2006 Nice PR Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 28, 2006 Author Share Posted July 28, 2006 Thanks guys. 07/27/2006 Blob Actually DLs were scheduled for today but no way after a kids birthday party outside with these temperatures. 20kg Blob lifts on a 18" platform Lefty: 1,0,0,1,1,0,0,0 Righty: 7x1 0x + 1.2kg 1x+1.2kg 07/28/2006 DL Warmup 1x60kg 1x100kg 1x140kg Training 180kg (396#) x 5,8 (PR) ,3 I decided for maxing out in the 2nd set. Those 8 reps with 180kg are pretty solid IMHO. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 30, 2006 Author Share Posted July 30, 2006 07/29/2006 Shoulders/Triceps Some DB Work Strict Shoulder Presses 1x26kg lefty (PR) 12x26 righty 5x32 righty Front Raises Triceps Kickbacks Closed with some Bomb-Work. Definately not my event. 07/30/2006 Bench 3rd day of my plan Tried it without IBUS today and it was quite ok. 5x65kg 3x75kg 2x82.5kg 8x91kg 8x91kg 8x91kg 10x70kg Goal reached, again the last set with 91kg was difficult. I expect some trouble in workouts 6 and 7 at the lastest. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 1, 2006 Author Share Posted August 1, 2006 07/31/2006 RT, Blob & Back RT Warmup 5x20kg 3x40kg 1x60kg Training Left 1x76,25 (equals my former PR) 2/3 x 70 5/5 x 65 7/7 x 62,5 9/9 x 60 Right 1x85kg (PR) 3/3 x 75 4/5 x 70 7/7 x 65 9/9 x 62,5 Good session. Blob Lifts with the 20kg version on an 18" platform. Left: 0,0,1,1,0,0,0,0,1,1,1 = 5/11 Right : 7X1 1x3 1x3 1x3 1x5 = 21 for the reps I released the blob with two hands from the platform. Chin-Ups: +12.5kg x 5,4 BB Rows: 100kg x 8,8,6 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 2, 2006 Author Share Posted August 2, 2006 08/02/2006 Bench Workout #4 of the 8 weeks plan. Warmup 2x10x20kg 1x5x60kg Training 5x70kg 3x77,5kg 2x86kg 8x95kg 7/8x95kg 10x75kg Missed the last rep in the 5th set. Actually RT was scheduled also for today but my forearms are still sore so I skipped the session. I tried holds with the 53k Inch but don't like that exercize: Left 10s, Right 20s. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 3, 2006 Author Share Posted August 3, 2006 08/03/2006 Deadlifts and RT Deadlifts Warmup 1x60kg 1x100kg 1x140kg 1x170kg Training 190kg (419#) x 5,2 Those were tough. For the next workouts I won't increase the used weight any further but will try to do more sets. 5x5 would be nice with that weight. Guess I will need at least 4 weeks for that. RT Warmup 5x20kg 3x40kg 1x60kg 1x70kg Training Left 0x77.5kg (5cm) 3/3 x 70kg 5/5 x 66.25 kg 5/7 x 63.75kg 7/9 x 61.25kg Right 1x86.25kg (PR) Pic 3/3 x 76.25kg 5/5 x 70kg 5/7 x 66.25kg 7/9 x 63.75kg Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 4, 2006 Author Share Posted August 4, 2006 (edited) 08/03/2006 Late Night Session: Blocks HGT 20kg Block +1,1kg Right hand only. 1,1,1,1 then some Pizza, then 0,0 (well, greasy hand don't help ...) 1,1,1,1,1,0 9/12 total Near time goal is 10 lifts with 2 kg added. Edited August 4, 2006 by FrankyBoy Quote Link to comment Share on other sites More sharing options...
moser1972 Posted August 4, 2006 Share Posted August 4, 2006 Late Night Session then some Pizza, Nice workout buddy!!!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 4, 2006 Author Share Posted August 4, 2006 then some Pizza, Nice workout buddy!!!! Nice? The Pizza? THAT was the easy part! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 4, 2006 Author Share Posted August 4, 2006 08/04/2006 Wrists, Wrists & more Wrists 2-handed plate wrist curls full ROM Warmup 10kg x 10 Training 15kg x 5 (PR) 20kg x 1 (PR) extreme stressful, left index finger got numb for several minutes an thumb tendons were cracking like stupid 15kg x 6 (PR) 10kg x 16 DB Wrist Curls full ROM Warmup 12kg x 5 LR Training 22kg x 12 R, 22kg x 7 L 22kg x 11 R, 22kg x 7 L 22kg x 8 R, 22kg x 6 L Front Lever ( Sledge laying on the floor and bring the head to top) Left: 3kg x 10x1 Rigjt: 4kg x 9/10 x 1 (missed last single) Did some Shoulder Work inbetween Strict DB Shoulder Presses Warmup 12kg x 5 LR Training Left 22kg x 5 27kg x 0 27kg x 0 22kg x 3 18kg x 5 Right 22kg x 5 27kg x 5 32kg x 5 FBBC BOMB Man, I don't get that device. Net weights, 8lbs BOMB. 40kg x 1 LR 45 kg x 1 R 50kg x 1 (PR) 51,25kg x 0 R 51,25kg x 1 R (PR) 0x52.5kg R 1x3x40kg R 1x8x50kg R 1x8x40kg R Lever To Nose, strict with arm on table Left: 1x6kg Right: 1x2x6kg 1x4x6kg (PR) Quote Link to comment Share on other sites More sharing options...
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