FrankyBoy Posted August 23, 2006 Author Share Posted August 23, 2006 08/23/2006 Bench & RT Bench was a disaster today. I totally expected to get the 3 x 116 sets (at least the first one) and I prepared myself as thoughly as possible: So I took a lot of extra proteens the days before. I perfectly timed the training today after the lunch, I took a big cup of coffee with much sugar exactly before the max-set, turned the ultimate music on and let Heike slap me like never before til my back burned ... And still, I got ONLY TWO REPS ON 116 Totally disappointing. Based on the usual 1RM calculators 3 reps would have equated to a 126kg 1RM and therefor definately a new all-time best. Warmup 1x10x20 1x10x30 1x5x55 Training 5/5 x 70kg 3/3 x 82.5kg 2/2 x 95kg 1/1 x 106kg 2/3 x 116kg 2/3 x 116kg 6/5 x 97.5kg (one extra frustration rep) RT Left 0x77.5kg 0x77.5kg 3/3 x 71.25 5/5 x 67.5 6/7 x 63.75 9/9 x 61.25 Right 1x82.5kg 0x85kg 0x85kg 2/3 x 77.5 5/5 x 71.25 7/7 x 66.25 9/9 x 63.75 Entry Max-Tests were crap, the rest ok. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted August 23, 2006 Share Posted August 23, 2006 You'll got it next time on the bench, I'm pretty sure! C U saturday! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 24, 2006 Author Share Posted August 24, 2006 Thanks Flo, on sunday (workout #11) the plan says 2x118.5kg, thats not too far off the triple at 116, so maybe I'll get those. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 26, 2006 Author Share Posted August 26, 2006 08/26/2006 Miscellaneous Met Martin Kotte while visiting the euros. That means Bending and Grippers!! I tried to certify on the Huge Hex but failed in getting into the sweep. Martin brought it to 90 easily for me from where it was peanuts to crush down EVEN FOR ME. Afterwards we did some Tag Team Bending: So we together fought down a 7" Shiny Bastard and a 6.5" Shiny Bastard Bar. I tried a 5.5" Red and again stalled at 70°. Man I have to work on that weakness. I reverse bend a 7,6mm common nail, got crazy and tried a Red reverse ... MUHUAAAAA. Martin bent several bars DU: - Red - some G8s - a 6" Square Uncomprehensable for me. Gripper were ok after a weak day yesterday: Left 2.69, right 3.25. Missed the 3.54 Elite by 2mm or so. Played a bit with the Inch and to my surprise I had one attempt where I got one globe at least 10cm up. After my bench program I will definately attack the Big Shiny Bastard Bar, maybe more. Quote Link to comment Share on other sites More sharing options...
smp76 Posted August 27, 2006 Share Posted August 27, 2006 There is something about those Shiny Bastards that just plain gives me fits!!! Glad to see I am not the only fighting with those things. -Sean Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 27, 2006 Author Share Posted August 27, 2006 08/27/2006 Bench Hard job today after yesterdays bending workouts with Martin. Warmup 3 IBUs, 2 Red Bulls 1x10x20 1x20x20 1x5x40 1x3x60 Training 5/5 x 72.5kg 3/3 x 83.5kg 2/2 x 97.5kg 1/1 x 108.5kg 2/2 x 118.5kg 1/2 x 118.5kg 5/5 x 100kg (should have been 97.5 but was too lazy to move all the plates again) Better than expected. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted August 28, 2006 Share Posted August 28, 2006 Lazy? You had more weights then what you originally should have! Quote Link to comment Share on other sites More sharing options...
bencrush Posted August 30, 2006 Share Posted August 30, 2006 Great workouts Franky! Nice benching progress too buddy! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted August 30, 2006 Author Share Posted August 30, 2006 Thanks Ben. 08/30/2006 Bench Warmup 1x20x20kg 5x60kg Training 5/5 x 80kg (should have been 75kg ... ) 3/3 x 85kg 2/2 x 100kg 1/1 x 110kg 2/3 x 120kg PR (new 2RM Best) 5/5 x 100kg 3/3 x 100kg The last two sets with 100kg were really easym good. Arm had zero pain today, probably due to the drugs I took today because of a flu. Back: BB Rowing Warmup 1x6x50kg Training 1x6x90kg 1x6x100kg 1x6x105kg 1x5x110kg Besides this some DB strict shoulder presses and 7 sets triceps cable push downs for my left wrecked triceps. I tried RT in the evening at home but was zapped. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted August 30, 2006 Share Posted August 30, 2006 2/3 x 120kg PR (new 2RM Best) Pretty good! Keep it up! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted August 31, 2006 Share Posted August 31, 2006 2/3 x 120kg PR (new 2RM Best) Gleichstand Quote Link to comment Share on other sites More sharing options...
bencrush Posted September 3, 2006 Share Posted September 3, 2006 Great benching Franky! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 6, 2006 Author Share Posted September 6, 2006 Thanks Ben. Phew, was ill the last 7 days (kind of flu) and couldn't do anything those days, lost 3kgs BW. Today, still not fully recovered I just wanted to push my body a little bit to be prepared on friday when I will will fully get back into training. Bench Warmup 2x15x20kg 5x60kg 5x80kg 'Training' 7x100kg As expected less than I should be able to do but ok under these circumstances. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 7, 2006 Author Share Posted September 7, 2006 (edited) In the evening some gripper closes/attempts: Warmup 1x10xT 1x5x#1 1x2x#2 Left 2xHard Rb210 0xez #3 (3mm) 0xez #3 (2mm) from braced set Right 1x6xez #3 1x10xhard RB210 0xez Elite (~3mm) 0xez Elite (paper) from braced set very satisfying little workout. Edited September 7, 2006 by FrankyBoy Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 8, 2006 Author Share Posted September 8, 2006 09/08/2006 Gym Today I went to my gym, full of expectations and then: SHOCKER: NO BENCH ANYMORE It gets some new leather. So no bench today but Dls. I was coughing and sweating all the day so my expectations were really low. I warmed up and already felt that this really won't be my day: 1x6x180kg 1x6x170kg Still to weak from the flu. After the 1.set I had to sat down and needed 10 minutes rest trying to pump some air into my lungs. I tried DB flys and learnt that my left isn't very good in those: Tried it with easy 32,5kg weights and lost the DB (not out of the hand, it just fell down again) in the first rep and it smacked onto my chest! Grabbed it again and got some easy 5 reps. The stabilizing muscles in my left arm aren't what they should be. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 12, 2006 Author Share Posted September 12, 2006 Lumbago yesterday morning ... The evening: Little sledge work and some DU bending: 7 x 6mm 1xYellow 1xBlue 1xBlue @5" 2/3 x 7mm Felt good besides the last 7mm nail -> ouch. I also did cut many 7,6mm bars to 5.5", 5.25" and 5" for focussing on short bars for DO. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 12, 2006 Author Share Posted September 12, 2006 09/12/2006 Gym Day Bench (Workout #13/16) Was a weak day, not sure if its still from the flu or just an off day: Warmup 1x10x20kg 1x5x50kg Training 5/5 x 80kg (should have been 75kg) 3/3 x 92.5kg 2/2 x 105kg (should have been 102.5) 1/1 x 115kg 1/2 x 122.5kg 3/3 x 102.5kg 3/3 x 102.5kg Incline Bench Press (Machine) 2x30kg 3x50kg 2x70kg 2x80kg 3x90kg 2x100kg (2RM PR, former PR was 1x100 from June 2003) 1x105kg (1RM PR) Strict DB Press Right: 7 x 32.5kg PR Left: 2x25kg, 2x22.5kg Finished with some triceps work for my left: 3 sets cable push downs Reverse Bending 3x6mm 1xG5 0x5.5" G5 0xG8 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 15, 2006 Author Share Posted September 15, 2006 09/15/2006 Grip Session with Florian, 7 hours long Topics were - Bending (Reverse and Double Under) - Fat Bars (A.A. and Inch) - Grippers (of course) - Levering I closed my narrow Elite, but braced set nevertheless its a long time ago I close that thing the last time. My DU bending seems to be back since I pretty easily bent some nails which felt hard during my latest tests like: 6" x 5/16" HRS some hard 7mm common nails I also bent a 6" x 5/16" HRS rev. style which was really tough. For sure tougher than a 5.5" G5. Inch: Played alot with the 53kg Mini-Inch (Lifts with and without thumb, time holds, lifts with add. weight ...) A.A. : Nearly got a new PR with 147.5kg, was a full DL but started to slip at top position. Flo lifted it easily. Levering: We did an excessive levering session all styles. I did 7 front lever lifts with my 4kg hammer, which is good according to Flo. I tried some sledge catches with a 3kg sledge: I held the hammer parallel to the ground and then threw it so that it rotates 180° around the shaft axes. Hard to catch. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted September 15, 2006 Share Posted September 15, 2006 7 hours long? Wow, insane ... Quote Link to comment Share on other sites More sharing options...
bencrush Posted September 16, 2006 Share Posted September 16, 2006 Great bending Franky! And awesome sledge levering too. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 17, 2006 Author Share Posted September 17, 2006 Thanks Ben. Yesterday active recovery: Stretching and hanging from a pull-up bar. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted September 17, 2006 Share Posted September 17, 2006 7 hours? Do you have more clips from the euros? I'd like to get as much videos and photos as possible, but I can't find anything Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 17, 2006 Author Share Posted September 17, 2006 For obvious reasons I didn't publish more videos but I will make some availabe to you Martin. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 18, 2006 Author Share Posted September 18, 2006 09/18/2006 Bench and Incline Bench Bench 5/5 x 80kg 3/3 x 90kg 2/2 x 102.5kg 1/1 x 115kg 0/2 x 125kg new spotter, grabbed the bar on its way up, so I've no clue what would have happened: 5/6 x 105kg 3/3 x 105kg Incline Bench, Machine 5x30kg 1x70kg 1x90kg 1x100kg 1x102.5kg 1x105kg 1x107.5kg (PR) Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted September 18, 2006 Share Posted September 18, 2006 For obvious reasons I didn't publish more videos but I will make some availabe to you Martin. Yeeeeeah, thanks! May I hug you next time? Too bad with the spotter! Quote Link to comment Share on other sites More sharing options...
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