bencrush Posted December 28, 2009 Share Posted December 28, 2009 Nice benching Franky! Good stuff man. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 28, 2009 Author Share Posted December 28, 2009 Thanks Ben! As a side note: I'm currently at a BW of 90kg. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 29, 2009 Author Share Posted December 29, 2009 Fat Bar 1. careful session after the back injury. Lower Back Warmup Heat Pillow (Micro wave) : 5mins til the skin burned. 10 DLS with empy bar Weight lifting belt on 60mm dumbbell: 6x1x25kg LR 1x45kg LR Training 1x55kg LR 1x65kg L PR !!! +1xR 1x70kg R the weight I injured myself last time, phew 1x72.5kg R PR (never did a full DL before) + 2 attempts on the 67kg Inch lefty: 15cm on both. + 2 holds righty. Best news: I didn't reinjure myself again. However I still felt some pressure on one side in the lower back. So I really watched my form. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted December 31, 2009 Share Posted December 31, 2009 Hey Franky, what are your goals for 2010? Any feats or comps on your radar? Guten Rutsch! Flo Quote Link to comment Share on other sites More sharing options...
tja Posted January 1, 2010 Share Posted January 1, 2010 I missed your accident, dang! Good to hear it's healing well already. Oh and well done on the bench PR Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 1, 2010 Author Share Posted January 1, 2010 Thanks Joonas, back is still not perfect but I can train with it thats the most important thing. Flo, I haven't thought much about my goals for 2010 but these are the most interesting currently: - Inch Lift - MM3 - close of an easy #4 - Bench: not totally sure, sth like 12x120kg would be nice, if I stay healthy. Todays training Bench BW: 90kg (200#) Warmup 25x20kg 20x40kg 10x60kg 5x80kg 3x90kg 1x100kg Training 110kg (242#) x 10, 9, 8 Grippers Left 10x#2 RB210 x 5, 3, 3 Right 10x#2 5x#3 n E x 5, 8, 6 Quote Link to comment Share on other sites More sharing options...
the swiss Posted January 2, 2010 Share Posted January 2, 2010 cool to see the back getting better! and very strong benching!! happy new year to you and your new family really hope to see you in 2010 sometime Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 4, 2010 Author Share Posted January 4, 2010 Thanks David! 01/02/2010 Thumbs Tug#4 L: 3,2,2,0 R: 9,9,6,8 01/03/2010 Fat Bar, using the 60mm dumbbell and the small Inches Warmup 2x1x25kg LR 1x45kg LR 1x55kg LR Training Left 0x66kg (~10cm) 0x65kg (~20cm) 2 attempt on the 67kg Inch, small liftoffs 1x62.5kg (~2s) 1x60kg (4s) 1x57.5kg Right 1x66kg 0x73.5kg (~15cm) 0x73.5kg (~10cm) 1x70kg (2s Hold) 2 x 67kg Inch (one hold, one high pull) 1x67.5kg (~3s) felt heavier than the 67kg Inch prolly due to the smoother handle 1x65kg (6s) 1x62.5kg wasn't easy, thumbs felt a bit sore from yesterday Today Bench 30x20kg 25x40kg 15x60kg 5x80kg 5x90kg 1x100kg 110kg x 11 (PR), 9, 7, 7 Gripper Lefty 10x#2 2x0xez #3 (~1mm both) RB210x 5, 5, 5 Righty 10x#2 10xez #3 10xnE PR (I already did 10 reps before but not using the MM-Set) From now on I will be using a harder gripper, a reg. (but on the easy side) Elite 1xE slipped off 3xE 2xE 3xE very good benching today! Quote Link to comment Share on other sites More sharing options...
bencrush Posted January 4, 2010 Share Posted January 4, 2010 Nice benching!!!!!!!!!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 7, 2010 Author Share Posted January 7, 2010 Thanks Ben! Yesterday some training potpurri-style with Martin. He brought his Inch and as expected, it stays on the floor. I hope I can do sth with it til March. Besides this alot of Tug work, thumb and 2 finger training. My new Tug #3 is perfect for the left thumb. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 10, 2010 Author Share Posted January 10, 2010 Yesterday Painful and therefor short bench session: 115kg (253#) x 7, 4 that was below my expectations. Elbow did hurt again, so I stopped it there. Gripper ez E x 3, 3 Quote Link to comment Share on other sites More sharing options...
Joefrey Posted January 11, 2010 Share Posted January 11, 2010 Impressive work for your thumbs with the IMTUG4 (and the way you perform the close is not the easiest !) Hope your elbow will heal as soon as possible. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 12, 2010 Author Share Posted January 12, 2010 (edited) Thanks Joefrey! 01/10/2010 Fat Bar Got a new PR on the 60mm loadable dumbbell with 75kg. Afterwards holds on the inch replicas: Left: 53kg x 19s, 17s Right: 67kg x 14s, 11s 01/11/2010 Tug Work for the thumbs, up to 11x#4 R. Today: Rest Tomorrow: Bench and Grippers are on the plan. Edited January 12, 2010 by FrankyBoy Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted January 13, 2010 Share Posted January 13, 2010 Way to go on the fat db Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 13, 2010 Author Share Posted January 13, 2010 Thanks Flo! Bench Used a narrower grip width today: decreased the width by 10cm (~4") to see how it affects the issues in my right arm (shoulder and elbow). 30x20kg 25x40kg 15x60kg 5x80kg 5x90kg 1x100kg 1x110kg 115kg x 6, 5, 5, 5, 5 = 26 total Only one rep less in the 1st set than during my last workout. Good result for using a new grip width which feels significantly different from the usual one. Also, I didn't feel anything in the shoulder and the pain in the elbow was very acceptable. Hence I could do a good workout today. Last saturday I had to stop the bench session in the 2nd set after the 4th rep. I'll keep that grip width for the future workouts. Short term goal: 10x115kg Grippers Warmup 12x#2 LR Training Left 0xez #3 RB210 x 4, 5, 5, 4 Right 7xez #3 1xn E ez E x 4, 3, 4, 4, 3 Note: Focussing on fat bar right now, I'm just trying to keep my gripper level around the MM2 which equals approx. a triple on that ez E. So anything above a triple is a currently a success for me. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 14, 2010 Author Share Posted January 14, 2010 Fat Bar 60mm dumbbell and Inch replicas Warmup 4x1x25kg 1x45kg 1x55kg Training Left 0x66kg (~20cm) Replicas 1x67kg PR 53kg x 18s, 10s Right 1x66kg 0x76kg (~10cm) Replicas 67kg x 14s, 8s 53kg x 35s Finally got the 67kg lefty, nice. The 78kg Inch is still far away for the right but I'll keep going. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted January 15, 2010 Share Posted January 15, 2010 Hey Franky, did you also tried fat db lifts with a thumbless grip? This could be a nice addition to your training, I think. Quote Link to comment Share on other sites More sharing options...
Joefrey Posted January 15, 2010 Share Posted January 15, 2010 Nice PR ! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 19, 2010 Author Share Posted January 19, 2010 Thanks Joefrey! Flo, indeed I was thinking of including some wrist stuff also, but I'm tending to do some fat bar wrist curls with thumb. Saturday session Bench 115kg x 6,6,6,5 Gripper Left 2x0xez #3 RB210 x 5,7 Right ez E x 3,5,4 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 19, 2010 Author Share Posted January 19, 2010 (edited) Fat Bar 60mm Dumbbell 3x25kg BH 2x45kg BH 1x55kg BH Training Left 1x66kg PR ! 0x67.5kg (~15cm) not bad Right 1x67.5kg 0x77.5kg small break off Inch Replicas Left 2x0x67kg (got both to about knee level) 53kg x 22s (PR), 15s Right 67kg x 15s (PR), 10s, 9s, 4s + one double Inch DL (53kg L & 67kg R) Edited January 19, 2010 by FrankyBoy Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 20, 2010 Author Share Posted January 20, 2010 Bench 30x20kg 20x40kg 15x60kg 5x80kg 3x90kg 1x100kg 1x110kg 115kg x 7, 6, 5 Gripper Left 5x#2 1xRB210 0xez #3 (~1mm) RB210 x 6, 6 Right 5x#2 6xez #3 1xn E ez E x 4, 5, 3 Good result considering the fact that I did a fat bar session yesterday. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted February 2, 2010 Author Share Posted February 2, 2010 Was a bit lazy with logging lately. However, what I did wasn't that exciting anyway. Yesterday grippers: Left: 10x#2 1xez #3 RB210 x 8,6 Right: 10x#2 10xez #3 1xn E ez E x 4,3 MM2 x 3 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted February 5, 2010 Author Share Posted February 5, 2010 Yesterday: 75 Crunches Bench: 25x20kg, 30x30kg, 35x40kg as warmup for 53s handstand against wall, hurts elbow Grippers Right 10xez #3 1xn E 4x ez E 1xMM3 5xMM2 Quote Link to comment Share on other sites More sharing options...
Joefrey Posted February 5, 2010 Share Posted February 5, 2010 MM3 for 1 single ! Congrats !! Impressive work with grippers ! How is your lower back and shoulder feeling ? Better I hope ! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted February 5, 2010 Author Share Posted February 5, 2010 Thanks Joefrey. Lower back and shoulder are perfect again. Doing the Inch training now again without a belt, no problem. Still the elbow needs some rehab work. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.