the swiss Posted December 15, 2006 Share Posted December 15, 2006 ok, fair enough. just be careful that the back does take over when the legs are tired, and that you end up round back lifting the last 30 reps!! may the craziest win!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 15, 2006 Author Share Posted December 15, 2006 12/15/2006 Gym Session Strong day! I didn't a full program today since I'm planning a very hard bending session on sunday. So 2 working sets were enough per exercize. Bench 15x20kg 15x20kg 10x20kg 5x50kg 2x80kg 1x100kg 4x120kg PR 3(A)x120kg 4x120 (calc. 1RM = 136) unassisted. NICE! That 4th rep need an endless time but was finally up. Lat-Pulldown Wide Grip 10x30kg 5x55kg 3x80kg 2x95kg 5x105kg 5x105kg Back feels stronger every session, cool. DB Shoulder Press 5x5kg LR 5x10kg LR 5x15kg LR Left 26.5kg x 5,4 Right 35.5kg x 6(PR),4 Scott DB Biceps Curls 5x10kg LR 3x15kg LR Left: 20kg x 5 (PR),2 Right 25kg x 5(PR),4 Quote Link to comment Share on other sites More sharing options...
honk Posted December 16, 2006 Share Posted December 16, 2006 4x120kg PR Frank the Bank! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 16, 2006 Author Share Posted December 16, 2006 Thanks Honky! 12/16/2006 Deadlifts: 25x100kg Passed out after rep 25 with a HR of 179. Grippers 10xS LR 10xT LR 1x#1 LR 1x#2 LR Left: 1x med RB210 1x hard RB210 1x #2.5 1x BBSM 0xCGM 10xBBM 7xBBM Right 1xez #3 1xez Elite 0x#3.5 0x#3.5 0xhard #3 (<1/16") 0xhard #3 (<1/16") 6x#2.5 10x#2.5 Pinch Short session up to 0x35kg L (20cm) 1x37.5kg R Quote Link to comment Share on other sites More sharing options...
DuTCH Posted December 17, 2006 Share Posted December 17, 2006 Passed out?? Are you kiddin' me? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 17, 2006 Author Share Posted December 17, 2006 Well kinda. Enough to get down on my knees and lay on the ground for about 5 mins pumping air. Cardio deficits are obvious. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted December 17, 2006 Share Posted December 17, 2006 Happened to me too, doing some crazy leg presses.. Nearly passed out, popped a vein in my eye and had really heavy headaches for over a week.. Hope this is not something that will befall you! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 17, 2006 Author Share Posted December 17, 2006 @Theo: Ouch, yours definately was a tougher session. 12/17/2006 Bending: 1 hour session with 3 bars Rude awakening today. 1. Still sore from fridays bench. 2. On short bars a good bench doesn't means much. Very technical there. Failed on a 6.5" Edgin from 30°. Tiny movements only. I need to be better rested before trying such bars. Failed on a 4 3/4" x 7.6mm german common nail. Kink was easy but those things get ridiculous tough in the sweep. Came to 70° and that was it. I definately need that bar before thinking of the Mag. bars (round'n hex). 1x 5 1/4" x 1/4" FBBC square. They have a pretty soft sweep so it was no problem to bring it into the crush area. Nevertheless I was wasting alot of time searching suitable hand positions. Bar was cold after the bend, not good. Now everything is aching: Hands, Elbows and shoulders. Not sure if I can bench on tuesday. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 19, 2006 Author Share Posted December 19, 2006 Sore as hell I actually didn't want to train but Heike forced me to. Her bench was on my wasn't. So only easy weights for me. Bench 20x20kg 15x20kg 20x20kg 8x40kg 5x50kg 5x70kg 3x80kg 5x90kg 8x100kg On the higher weights everything did hurt. Lat Pull Down Wide Grip 20x25kg 20x35kg 20x50kg 10x70kg Lat Pulldown Narrow Front 10x30kg 10x50kg 10x60kg 10x70kg Rowing Narrow 10x30kg 10x40kg 10x50kg 10x60kg 10x70kg Lets hope all that soreness is gone on friday. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted December 20, 2006 Share Posted December 20, 2006 Squats today: 26x100kg, not easy Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 21, 2006 Author Share Posted December 21, 2006 Damn, you are improving fast. My DL still suck. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted December 21, 2006 Share Posted December 21, 2006 Thanks Franky, but I only did 1 rep more than the last 100kg session. I don't know if I was simply not strong enough, did not eat enough or did not wait long enough after the last meal until the squatting - perhaps a combination of all components. You will improve - just train and see what happens. The next training I'll go for 70+ reps with 60kgs - hopefully 100 reps. After this session I'll get the 30x100kg! Quote Link to comment Share on other sites More sharing options...
DuTCH Posted December 22, 2006 Share Posted December 22, 2006 (edited) Try doing some reps with 120kg first, maybe 2 or 3 sets of 3, or with 140kg, and then go back to maxing out at the 60kg.. will feel much lighter! 2day i did some heavy singles, and then went back to 130 and got 10.. If i do that first, it's much heavier and i probably would have gotten less, or same but with much more effort.. Edited December 22, 2006 by DuTCH Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 23, 2006 Author Share Posted December 23, 2006 Wow, I'm lazy with my training and with updating my log as well. Did grippers and pinch on thursday. Grippers were ok. Pinch a bit under average. (<30L and 37.5R) Yesterday Gym. Wasn't on so there was some lack of motivation. Bench 2x120kg 10x100kg 7x100kg Lots of other things also. Today I'll plan RT. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 26, 2006 Author Share Posted December 26, 2006 Sunday 24th. DL: 20x100kg. Too lazy to torture myself. Calfs were burning. Today: Grippers Lefty was good Up to 1x#2.5 and 0xBBSM (1mm), 9x#2 Righty Up tp 1xez Elite, 0x hard #3 (paperthin), 5xez #3, 11x#2.5 Pinch: Stopped session, hands were shot after grippers. vbar: 120kg L and 130kg R, ok. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 26, 2006 Author Share Posted December 26, 2006 I forgot: Monday I benched: 120kg x 2,1,1,1,1 Left upper arm (former arm break) did hurt so no fun here. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 27, 2006 Author Share Posted December 27, 2006 Did some RT training today. Nothing special. I stopped my preparation for HGC today since I can't attend this time. The good thing is I can recover a bit now, 10 contests are behind me. I can focus now on the things I really like. Benching, Bending Grippers I'd like to improve. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted December 27, 2006 Share Posted December 27, 2006 Franky - go on and train hard on the deadlift! It'll pay off for sure! Squats today: 75x60kg - sorry Martin, the 100 reps will come, sooner or later! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 27, 2006 Author Share Posted December 27, 2006 Great Squats. Of course I'll continue the DLs. Tomorrow a 90min squash session is planned, so if I don't continue this log you know what happened. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 29, 2006 Author Share Posted December 29, 2006 Yesterdays training Got visited by an earlier gym trainer of mine. We benched a bit first I did: 5 sets with empy bar (10-20 reps) (was cold in the basement and I have no rowing machine which I'm using in the gym as a first warmup always) 6x60kg 3x80kg 1x100kg 1x120kg 1x125kg 4x110kg 10x90kg 11x90kg Afterwards we played squash for an hour. Damn, not easy to play against a marathon runner when you have zero endurance. At least I won all 9 sets we played. Difference was: He was still fresh and I looked like a tomatoe. Last time I played was about 2 years ago and at least 15kg lighter. I developing a plan soon how to train for BBB3. Grippers, Axle, Bending, Scale Weight, Blob and Inch are things I should train for. Maybe Axle is an event in SGC too so I should start soon. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 30, 2006 Author Share Posted December 30, 2006 12/30/2006 vbar & Grippers After reading the discussion on vbar benefits I felt motivated in another vbar session. Got 122kg lefty pretty high and tried 137-138kg righty (>300# was the goal) and hoovered it a bit. Felt good today. Grippers Warmup 10xS 10xT 3x#1 1x#2 Lefty Working with the IM #2.5, parallel reps Before that workout a single on my #2.5 was my best, though I have closed harder grippers before but thats a pretty long time ago. x 1 (2nd rep failed by 3mm) Set was horrible, handles slipped, I caught them a bit less under CC width an closed it from there. First indicator for a good day. x 2 PR (2nd rep didn't felt too hard but since it was a PR I stopped more or less automatically) x 3 PR (that was max) x 3 x 2 x 4 PR !! (set was perfect on that one) Very strong today, should have easily closed my ez. #3 too but focussed on a good training session. Righty working with my ez #3 only, parallel reps. x 5 (didn't max out because I was thinking of a 5x5 scheme) x 5 (again no max) x 6 (couldn't resist, that was max) x 6 (max) x 4 (5th rep by 2mm) x 2 (3rd rep by 1mm) probably the best session ever lefty and one of the best righty. Great workout. Quote Link to comment Share on other sites More sharing options...
moser1972 Posted December 30, 2006 Share Posted December 30, 2006 Great workout Franky! Well done Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 30, 2006 Author Share Posted December 30, 2006 Thanks Toddel. Due to the shift of bench days this week (monday and thursday instead of tuesday and friday) I had one additional rest day so its actually a good opportunity to do some bending 'tests' tomorrow. Many options are coming into my mind. Some of them are 6 1/4" Shiny Bastard (full bend, best so far 6 3/8") 6 1/2" Edgin (from prekinked though, best so far 7" Edgin from 90°) but there are a lot more possible PR bends. Quote Link to comment Share on other sites More sharing options...
pdfk20 Posted December 31, 2006 Share Posted December 31, 2006 12/30/2006 vbar & GrippersAfter reading the discussion on vbar benefits I felt motivated in another vbar session. Got 122kg lefty pretty high and tried 137-138kg righty (>300# was the goal) and hoovered it a bit. Felt good today. Grippers Warmup 10xS 10xT 3x#1 1x#2 Lefty Working with the IM #2.5, parallel reps Before that workout a single on my #2.5 was my best, though I have closed harder grippers before but thats a pretty long time ago. x 1 (2nd rep failed by 3mm) Set was horrible, handles slipped, I caught them a bit less under CC width an closed it from there. First indicator for a good day. x 2 PR (2nd rep didn't felt too hard but since it was a PR I stopped more or less automatically) x 3 PR (that was max) x 3 x 2 x 4 PR !! (set was perfect on that one) Very strong today, should have easily closed my ez. #3 too but focussed on a good training session. Righty working with my ez #3 only, parallel reps. x 5 (didn't max out because I was thinking of a 5x5 scheme) x 5 (again no max) x 6 (couldn't resist, that was max) x 6 (max) x 4 (5th rep by 2mm) x 2 (3rd rep by 1mm) probably the best session ever lefty and one of the best righty. Great workout. Awesome workout, congrats on the PR's. Good reppage of the no.3. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 31, 2006 Author Share Posted December 31, 2006 Thanks Peter. Bending, HARD session Warmup 3 sets of each: biceps curls, bench, bb rows 1x290kg challenge bar (~15s) Training 0 x 345kg Challenge Bar 30° in 20s then my weak portion of the bend came Very hard sweep. 1 x 6 1/4" Shiny Bastard PR Very intense and extremely tough bend for me, might be 20mins bending time. Finished with 2 attempts to crushdown two 6 1/2" Edgin and failed on both, felt weak after the Shiny. I still need much more upper body strength it seems. Quote Link to comment Share on other sites More sharing options...
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