FrankyBoy Posted September 13, 2005 Author Share Posted September 13, 2005 09/12/2005 Squats 10, 13 x 72.5kg (at rep 10 in the first set I suddenly saw that I didn't mount the safety pins) vbar Some singles up to 100kg, felt slippery today maybe due to the high humidity these days Pinch block Singles up tp 30kg lefty and 35kg righty on a 50mm wooden block TTK: 5 sets 2-handed using 7.5 - 8.5kg, 8-10 reps each set, full ROM Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 13, 2005 Author Share Posted September 13, 2005 09/13/2005 Morning Session Squats: 20x72.5kg Its so easy when your mentally prepared!! I read Ricks psyching article about the 20 rep squats again, turned on Rammstein and simply did it. Thats the way its done! Quote Link to comment Share on other sites More sharing options...
honk Posted September 13, 2005 Share Posted September 13, 2005 Nice squatin progress and nice pinch work!!!!!!!!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 13, 2005 Author Share Posted September 13, 2005 Thanks Christoph! Got my new oly bar today. Opened the package and tought: "Wie geil ist das denn?" (Too hard to translate, sorry. Lets say I was stunned) That thing costed 80 Euros and has rotating sleves. Of course I couldn't resist to test my new toy. Went for the OHL first and lifted 80kg easily, a weight already hard with my other bar (which has a thicker handle but no rotating sleeves!). I lifted also 90kg and failed at 95kg. Afterwards I did some A.A. lockouts to prepare my back for higher tasks. Lifted 140kg from a 10" elevation and got 4" air under 142.5kg. I'm close to my former strength here. Very good! Then, classical oly bar DL lockouts (from 10"). 1x 100, 150kg, 170kg, 190kg The 190kg was a bit heavy at the very first beginning of the movement, then it got very easy. Then I suddenly had to realize that I ran out of olympic plates, so I couldn't test higher weights. Quote Link to comment Share on other sites More sharing options...
honk Posted September 13, 2005 Share Posted September 13, 2005 I will run out off plates soon too. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted September 13, 2005 Share Posted September 13, 2005 Hey, what's up..! How do you perform those OH lifts? Bar in front of you or do you straddle.. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 13, 2005 Author Share Posted September 13, 2005 Straddle. Easier to balance for me. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 13, 2005 Share Posted September 13, 2005 20x95 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 13, 2005 Author Share Posted September 13, 2005 Awesome squats Burki. Did my evening session, Grippers only. Left #2 Right RB210 Left: 8,5,4,3 Right: 21,17,15,7 Considering the fact that I already did some fat bar DLs and regulars DLs today I'm really satisfied since I equalized my former PR on the left. A great day!! 20x95 ← Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 14, 2005 Share Posted September 14, 2005 Thanks Franky! Cool workout - 21 reps with the RB210... Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 14, 2005 Author Share Posted September 14, 2005 09/14/2005 Morning Session 20x80kg That was hard. I mean really hard. Again I read Ricks article carefully and I learned I should be in real trouble in the later reps. And indeed I really had to breath very hard after the first 12 reps. At rep 15 I stood there slightly shaking breathing deeply. At rep 17 I shook even more slightly swaying forward and backward. At rep 19 which was hard to lockout, I stood there like 15 secs and focussed everything in that last rep. 'Do it or die baby' (Rick) And I did it. But: I still could walk back to my chair, everything was shaking but I still could walk so I'm still nowhere close to the intensity as Rick described it but I was surely much closer this time. To be continued ... Quote Link to comment Share on other sites More sharing options...
honk Posted September 14, 2005 Share Posted September 14, 2005 Try breathing squats like burki to dridve u in the ground. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 14, 2005 Author Share Posted September 14, 2005 I talked with Burki on the phone yesterday and I think I'm already using the same style now. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 14, 2005 Share Posted September 14, 2005 20x80kg Rock'n Roll! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 14, 2005 Author Share Posted September 14, 2005 09/14/05 Evening Session: Grippers only Very light session Left (#2) 7,6 Right (RB210) 19,10 Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted September 14, 2005 Share Posted September 14, 2005 09/14/05 Evening Session: Grippers onlyVery light session Left (#2) 7,6 Right (RB210) 19,10 ← I can imagine that this volume (endurance) training is good for the strap hold event at the german championships. This will be a tough battle Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 15, 2005 Author Share Posted September 15, 2005 09/15/2005 Late morning session Squats: 20x85kg Did those after a big can of Ravioli, a can of of apricots and a banana. Video: 20x85kg Guess I have to work a bit on my form. Some reps were unstable and some didn't look deep enough. Quote Link to comment Share on other sites More sharing options...
David Horne Posted September 15, 2005 Share Posted September 15, 2005 Franky, Lose the towel on the bar, as it's forcing the bar higher on your torso, which is bending you over more. Maybe try Front Squats, as this may be a safer introduction. Sarah Brightman? David Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 15, 2005 Share Posted September 15, 2005 1) loose the towel - bar needs to be pulled down and locked in a lower position on top of your delts (it'll add 20-kilos) 2) get your legs wider. Having the traditional shoulder width means your leaning way too far forward to get to paralell. If you don't have the flexibility in the ankle (I don't) then a wider stance is better. 3) head up, head up, head up - having it down is rounding your back. 4) loose the glassesc - you don't need to see what you're doing. 5) focus on keeping the back flat. I'd stay with the same weight and correct the form before moving up a notch. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted September 15, 2005 Share Posted September 15, 2005 Indeed, no towel needed.. Are you a sissy? And Stick your ass out by throwing your hips a bit forward that way your lower back is nice and tight.. Maybe some other shoes, i like to squat in boots.. Nice and stable. Keep it up, stop doing good mornings and you will get there... Kudos on the effort! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 15, 2005 Author Share Posted September 15, 2005 Thanks guys for the hints. David: That was Phantom of the Opera (Original London Cast)! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 15, 2005 Author Share Posted September 15, 2005 Very short sledge session. Did some reps with my wimpy left. Supinator is making trouble. 10x1kg, 5x2kg Maxed out on my right: Video: 7kg Sledge This is a 6kg sledge with 2x0,5kg plates attached to it. Hence the weight is 7kg (15.2lb), length of shaft is 29" to bottom of the weight. Quote Link to comment Share on other sites More sharing options...
jimwylie1 Posted September 15, 2005 Share Posted September 15, 2005 Very short sledge session.Did some reps with my wimpy left. Supinator is making trouble. 10x1kg, 5x2kg Maxed out on my right: Video: 7kg Sledge This is a 6kg sledge with 2x0,5kg plates attached to it. Hence the weight is 7kg (15.2lb), length of shaft is 29" to bottom of the weight. ← That looked pretty good to me Franky Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 15, 2005 Share Posted September 15, 2005 Not bad at all. But I vill krush you come November ha ha Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted September 15, 2005 Author Share Posted September 15, 2005 And I will pinch you to dust! Quote Link to comment Share on other sites More sharing options...
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