FrankyBoy Posted December 7, 2009 Author Share Posted December 7, 2009 Bench 25x20kg 25x40kg 15x60kg 7x80kg 5x90kg 13x100kg, nice my former PR is 14 16x90kg 18x80kg closing up to my former peak strength in the bench Gripper 5xez #3 7xn E 3xez E (74kg) 10xez #3 Inch 1x45kg BH 1x55kg BH 1x62.5kg L PR !! 1x62.5kg R 0x63.5kg L (~10cm) 1x70kg R 0x62.5kg L 70kg x 3x1 R I better avoid the Inch Training after grippers in the future, the grippers really zap the hand. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted December 8, 2009 Share Posted December 8, 2009 Inch training before grippers is not better IMO. What do you think? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 8, 2009 Share Posted December 8, 2009 (edited) Inch training before grippers is not better IMO. What do you think? Thick bar will waste your grip for any type of grip training (but gives you the most benefit for the buck, imo). Nice work on the Bench PR Franky Edited December 8, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted December 8, 2009 Share Posted December 8, 2009 Thick bar and wide pinch fry my grip much more than anything else. I can do them after grippers, but grippers are shot after either of these. If I'm doing more than one of these in a session, I do grippers, then 2HP, then axle/thickbar, then wide pinch (blobs/blockweights). Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 8, 2009 Author Share Posted December 8, 2009 Thanks for the input guys. Yes Flo, of course doing grippers AFTER fat bar in the same session would be even worse. What I meant was to avoid grippers and Inch Training the same day. I have to check if I can do grippers the day after fat bar on a reasonable level. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 10, 2009 Author Share Posted December 10, 2009 Small session together with Martin Bench: 13x100kg after that some crush down tests up to a 6.5" Edgin and 8.8mm steel. Bench: 6x100kg. Grippers didn't work after the crush downs. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 11, 2009 Author Share Posted December 11, 2009 Thumb session Thumb closes on the IMTUG #4 Did a coupple of sets consisting of singles (reset the tug after each rep), got a 6 singles set righty. Ordered a Tug #3 since I still can't close the #4 lefty (1mm off or so). + some negs on the TTK key pinch style Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 12, 2009 Author Share Posted December 12, 2009 Bench 30x20kg 25x40kg 15x60kg 10x80kg 5x90kg 100kg x 13, 12, 10, 9, 8, 8 my all-time PR on 100kg (220#) is still 14. I guess its time to overcome that one soon ... Grippers 10x S, T, #1 BH #2x 5(L), 10® #3 x 0 (L slipped), 5 ® Lefty 0x#3 (~3mm) RB210 x 3, 4 Righty nE x 4, 4, 3 Bench good, grippers weak but still ok. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 15, 2009 Author Share Posted December 15, 2009 12/13 Fatbar Training using the 60mm loadable dumbbell + lighter Inch replicas 2x1x45kg BH 1x55kg BH 1x63.5kg L (PR) 0x65kg L (>10cm) 1x63.5kg R 1x65kg R Lefty 53kg Inch x 13s Hold Righty 1x70kg R 67kg Inch x 10s Hold 0x70kg R (30cm) damn hold :-) I did the Inch holds outside in the cold in a shirt and went back to the basement then. A last try on the 70kg loaded dumbbell should finish my training. It went up and BANG, sth exploded in my lower back. I fell on my knees and there I stayed for a couple of minutes not daring to move. It was a nice fight to get up and go upstairs to take a LONG hot bath. Today, two days later I'm lucky to say it was ONLY a lumbago. I'm using Katadolon and heat bandages together with special exercizes to take care of it. I'm now almost everytime painfree especially when sitting down or getting up which was the hardest part on sunday. Theres just a little pressure in the lower back which disappears more and more. Luck. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted December 15, 2009 Share Posted December 15, 2009 Feel better Franky. If you have access to an inversion table, use it. It has helped me a ton! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted December 15, 2009 Share Posted December 15, 2009 Hope you heal up soon, bro! Quote Link to comment Share on other sites More sharing options...
honk Posted December 15, 2009 Share Posted December 15, 2009 I hope you get well soon. Quote Link to comment Share on other sites More sharing options...
bencrush Posted December 15, 2009 Share Posted December 15, 2009 Whoa, sounds like you got lucky Franky! Take care of that back man! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 16, 2009 Author Share Posted December 16, 2009 Thanks alot for the well wishes guys. Today its again alot better, especially AFTER the workout today. The scariest part today was prolly to lift the 20kg plates from the ground to put it on the bar. Mike, an inversion table would be great. I have inversion boots but thats only sth when you have little pain. If you can barely move you really don't want to let yourself hang down from the chin-up bar. Bench Very careful attempt to do a bench session after the nasty lower back 'accident' on sunday. I warmed up by taking a really hot bath (44°C = 111,2°F). That was almost painful. As a next step I wrapped myself in a shawl around the lower back. Then,for the first time, I used a belt for the bench and I tied it as tight as possible over the shawl. 30x20kg 25x40kg 20x60kg 10x80kg 6x90kg 12x100kg stopped before reaching the limit 13x100kg felt now confident to approach my max and voilà 11x100kg 12x100kg 9x100kg 10x100kg 8x100kg 6x100kg ======== 81 reps in 8 sets Grippers #2 5xL, 10xR #3 0xL(2mm), 5xR RB210 x 3, 5, 7, 5 L nE x 5, 6, 5, 3 R Bench: VERY satisfying session since I wasn't sure if I could move ANY weight today Grippers: Above the last sessions. Also the lefty is coming back fast. Quote Link to comment Share on other sites More sharing options...
the swiss Posted December 17, 2009 Share Posted December 17, 2009 wow !! and I was about to ask you if you were thinking about resuming DLs!?! sounds like a close one. hope you'll be fine soon Quote Link to comment Share on other sites More sharing options...
Joefrey Posted December 17, 2009 Share Posted December 17, 2009 Too bad ! I wish you full recovery as soon as possible. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 19, 2009 Author Share Posted December 19, 2009 Thanks again guys. Back is almost ok today. Just a very little pressure especially when the back is cold. But thats only a matter of time I guess. Did a thumb session yesterday. Thumb closes on the IM TUG #4 righty (up to 7 reps). Lefty theres still a paper thin gap. Also some TTK work (key pinch) with 10kg (L) and 11.25kg ®. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 20, 2009 Author Share Posted December 20, 2009 Bench Warmup 30x20kg 25x40kg 20x60kg 10x80kg 6x90kg Training 6@11x100kg Bench was weak today. Not only I still felt my pecs from the wednesday session. Also my lower back cramped up nicely already after the 1st set. So I reduced to total workload (100reps were on the plan) a bit. Grippers #2 x 10 LR #3 x 0 L (5mm), x 6 ® Training Lefty RB210 x 5 ez #3 x 0 (0.5mm) RB210 x 6 Righty 5xnE 0x#3.5MK (~1mm) training the MM-Set 0x#3.5AH (-) 3xnE 6xnE Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 22, 2009 Author Share Posted December 22, 2009 12/21 Thumbs Gripper Closes/Attempts TUG #4 x 1,1,0,0,0 L x 1,2,5,4,3 R easy store bought gripper x 15 L x 25 R first time I closed the TUG#4 lefty Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted December 22, 2009 Share Posted December 22, 2009 Great job on the lefty TUG close Franky and I'm really happy your back is feeling better. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 24, 2009 Author Share Posted December 24, 2009 12/23 Thumb Training actually I should have done grippers but I will do those today during the bench session. TUG#4 x9,12,8 R x2,3,2,1 L just for fun: 0xIM S R 0xTUG#5 R +TTK work Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 24, 2009 Author Share Posted December 24, 2009 Bench Warmup 25x20kg 20x40kg 10x60kg 5x80kg 5x90kg Training Goal: 100 reps total with 100kg (220#) 100kg x 15 (PR), 14, 13, 12, 11, 9, 9, 9, 8 = 100 in total I did those sets in 10min intervals, i.e. I began at 2:15pm the first set, at 2:25pm the 2nd and so on til the last one at 3:35pm. Grippers Warmup #2 x 10 LR ez #3 x 7 R Training Lefty 0x ez #3 (<1mm) RB210 x 4 Righty nE x 4 stopped. I really forgot about the grippers and started to late during my bench session so I didn't feel it. Very satisfied with the bench session. I got a new PR with 100kg in one set and did 100reps (which is a PR itself in terms of the highest total load ever used in the bench) in just 9 sets. I expected to need 10. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted December 24, 2009 Share Posted December 24, 2009 Nice benching, bro! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 27, 2009 Author Share Posted December 27, 2009 Thanks Flo! Yesterday: Grippers & Thumb Righty 10x#3 5xn Elite 7xn Elite 0x#3.5 (MK) ~2mm 10xez #3 Lefty 10x#2 3x0xez #3 3xRB210 Thumb TUG #4 x 7,7,9 R Couple of misses on the TUG #4 L Note: My pec was nicely sore yesterday. Even to push up a door did hurt. I'm planning another session tomorrow. Maybe I'll increase the weight to 105kg and see what happens. I'm still afraid of doing fat bar lifts again concerning my back injury which is now two weeks old. I was thinking of doing them from a platform first. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 28, 2009 Author Share Posted December 28, 2009 Bench 105kg x 12,11,11,10 = 44 total Pec felt stiff after the monster session last thursday. So I think the 12x105kg were good. Grippers 6xnE 2x0x#3.5 3xnE Set flopped on the #3.5s. Quote Link to comment Share on other sites More sharing options...
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