honk Posted October 3, 2005 Author Share Posted October 3, 2005 10/3/2005 Afternoon Session Bench 40 total reps @ 57,5kg Chest Crush 5 tries with Hg 300 Farmers Walk 1.2'' 66kg 10m 66kg 10m 66kg 10m 66kg 10m One Armed Farmers 1.2'' 46kg 20m each arm 46kg 25m each arm 51kg 20m each arm One Armed Holds 1.2'' 66kg 5s each arm 66kg 10s each arm 66kg 10s each arm Farmers Walk 1.8'' 26kg 50m 26kg 55m Quote Link to comment Share on other sites More sharing options...
honk Posted October 4, 2005 Author Share Posted October 4, 2005 10/3/2005 afternoon session Squats 40 total reps @ 67,5kg Shrugs 40 total reps @87,5kg Overbend Rows 40total reps @ 55kg Quote Link to comment Share on other sites More sharing options...
honk Posted October 5, 2005 Author Share Posted October 5, 2005 (edited) I missed yesterday's workout, just was to tired from work. I decided to change to 3 workingdays a week before I burn out. Monday Squats Bench Overbend Rows Shrugs Tuesday Rest Wendesday Deadlift Press Chins Thursday Rest Friday Squats Bench Overbend Rows Shrugs Saturday Wristcurls REv. Wristcurls Levering Secret Weapon Sunday Rest I'll do grip when I feel like it mostly 2 days a week. Edited October 5, 2005 by honk Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted October 5, 2005 Share Posted October 5, 2005 I think this training will be too much as well! Skip one squat and one bench workout! Think about doing this training for months and not until getting burned out in a few weeks! Quote Link to comment Share on other sites More sharing options...
honk Posted October 6, 2005 Author Share Posted October 6, 2005 (edited) 10/5/2005 I'm back at conventional training, since I was way to optimistic with my HST-cycle. All done with Axle. Deadlift 70kg x 4 90kg x 3 105kg x 2 105kg x 1 105kg x 1 Chins 2x 5kg x 3 5kg x 4 5kg x 4 Seated Press 30kg x 5 30kg x 5 35kg x 5 40kg x 3 40kg x 3 Overhead Lockouts 50kg x 5 55kg x 5 60kg x 3 65kg x 1 70kg x 1 75kg x 1 V-Bar 60kg x 1 each arm 65kg x 1 each arm 70kg x 1 each arm 75kg x 1 each arm 80kg x 1 each arm 85kg x 1 each arm 90kg x 1 each arm 95kg x 1 each arm 100kg 1xR 105kg / Pinch 3'' righty 15kg x 1 17,5kg x 1 20kg x 1 21,25kg x 1 22,5kg / lefty 15kg x 1 17,5kg x 1 20kg close miss 20kg / Dynamic Thumbwork 15kg x 9 17,5kg x 5 16,25kg x6 15kg x 9 15kg x 6 I changed the placement of my left hand on V-Bar cause my left wrist is less flexible and voila less pain more weight. Edited October 6, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 7, 2005 Author Share Posted October 7, 2005 I'll defenately compete at the germans. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted October 7, 2005 Share Posted October 7, 2005 Nice!! See you there then! Quote Link to comment Share on other sites More sharing options...
honk Posted October 7, 2005 Author Share Posted October 7, 2005 Lookin forward to it big man! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted October 7, 2005 Share Posted October 7, 2005 Good news!! Kill us wimps!! Quote Link to comment Share on other sites More sharing options...
honk Posted October 7, 2005 Author Share Posted October 7, 2005 Actually everything better than last place would be a success to me. Quote Link to comment Share on other sites More sharing options...
honk Posted October 8, 2005 Author Share Posted October 8, 2005 10/7/2005 Grippers righty #T x7; x5; x5 double filed #1 missed by a hair #2 choked to parallel missed by 1mm #2 choked to 12mm / #2 choked to 12mm x1 PR #2 choked to 12mm x1 #2 choked to 14mm close miss RB 160 / double filed #1 choked to parallel x8; x4 ;x1 ;x1 ;x1 (singles with holds) strapholds: double filed #1 choked to parallel 1,25kg 5s double filed #1 choked to parallel 2,5kg 5s lefty #T x5; x6; x5 strapholds #T 2,5kg 10s #T 3,75kg 10s #T 5kg 10s #T 6,25kg 14s #T 7,5kg / double filed #1 choked to parallel maybe closed double filed #1 choked to parallel maybe closed #T x8; x2; x7; x10; x4 Fatbar Lockouts DO 70kg x 1 70kg x 1 80kg x 1 90kg x 1 Fatbar Deadlift DO 70kg x 1 80kg x 1 90kg x 1 95kg x/ 92,5kg x 1 Finger Extensions IM Bands withe x 20 each hand green x 20 each hand yellow x 16 each hand yellow x 15 each hand yellow x 17 each hand blue x 7 each hand Quote Link to comment Share on other sites More sharing options...
honk Posted October 8, 2005 Author Share Posted October 8, 2005 10/8/2005 Levering overhead 10'' x5 each arm 14'' x 1each arm 14'' x 1each arm 18'' / weaver style 10'' x 1 each arm frontlever 4'' x 10 each arm 4'' x 10 each arm 6'' 2xR 1xL 6'' 2xR 1xL Axle Wristcurls 9kg x 20 19kg x 20 24kg x 15 29kg x 10 34kg x 4 Axle Rev. Wristcurls 9kg x 20 11,5kg x 13 14kg x 6 14 kg x 6 Bending 3x 165mm x 6mm 5'' Yellow to 90° 7'' 7,6mm from 90° to 80° Isos with a Red and A 7,6mm x 7'' both kinkeed to 30° Chest Crush Lots of reps with HG300 and #3 I'm looking forward to the afternoon session I will include a favortie exercise of mine that I haven't done for month: overhead squats I hope they help to gain flexibility in my upper back with is a bit stiff. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted October 8, 2005 Share Posted October 8, 2005 Perhaps You should try to do strapholds with a 2# righty and with a 1# lefty! If the 2# righty does not work take a 1# for a long squeeze! Come on! Quote Link to comment Share on other sites More sharing options...
honk Posted October 8, 2005 Author Share Posted October 8, 2005 I'll try it next session today I gor a new #1 and #3 and REDs. I played around and cloundn't close the #1 lefty. Hopefully because yesterdays gripper session. Quote Link to comment Share on other sites More sharing options...
honk Posted October 11, 2005 Author Share Posted October 11, 2005 (edited) 10/10/2005 Overheadsquats 30kg x 4 30kg x 4 32,5kg x 4 35kg x 1 Dumbbell Bench 11,5kg a side x 10 19kg a side x 7 19kg a side x 9 29kg a side / Dumbbell Rowing 9kg x 10 each arm 29kg x 7 each arm 31,5kg x 6 each arm 34kg x 4 each arm 36,5kg x 2 each arm 39kg x 1 each arm PR 41,5kg / Shrugs 70kg x 12 90kg x 7 100kg x 5 110kg x 3 Rotator work 5kg x 10 each arm 5kg x 10 each arm 6,25kg x 7 each arm 9kg x 2 each arm wasn't exausted so I did: Hammercurls 14kg x 5 each arm 14kg x 4 each arm 14kg x 3 eac harm Damn I need some 5kg and 1,25kg plates to load my dumbbells. I also rolled up a 20cm (8'') pan pretty fast and finished my 24cm ( little less than 10'') pan, I stuck with a week ago. PR Edited October 11, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 14, 2005 Author Share Posted October 14, 2005 10/11/2005 Grippers righty #T x5, x5, x5 #1 x1 #2 / Strapholds with 2,5kg #1 18s #1 10s #1 13s #1 x1 #1 missed by 1mm #T x27 lefty #T x5, x5, x5 #1 missed by 2mm #1 missed by 1mm Strapholds with 2,5kg #1 2s PR #1 5s PR #1 8s PR #1 x1 PR #1 x1 #T x13 Pinch 3'' righty 15kg x 1 17,5kg x 1 20kg x 1 21,25kg x 1 21,75kg x 1 22,5kg x 1 PR on my block 23kg / lefty 15kg x 1 17,5kg x 1 20kg / 18,75kg x 1 19,25kg x 1 20kg x 1 PR on my block 21kg 5'' Dynamic Thumbwork Pinchstyle 10kg x 7 10kg x 4 10kg x 4 10kg x 9 10kg x 10 Dynamic Thumbwork regular style 15kg x 5 13,75kg x 7 13,75kg x 5 13,75kg x 4 13,75kg x 4 Fingerextensions IM-Bands withe x 30 each hand green x 20 each hand yellow x 15 each hand yellow x 15 each hand blue x 10 each hand blue x 8 each hand withe x 70 each hand Quote Link to comment Share on other sites More sharing options...
honk Posted October 15, 2005 Author Share Posted October 15, 2005 10/15/2005 V-Bar 70kg x 1 each arm 75kg x 1 each arm 80kg x 1 each arm 100kg / I had a short break from traing cause I had a cold. At 80kg I already had serius tears so I jumped to 100kg and missed it. In the evening I'll do deads and stuff. Quote Link to comment Share on other sites More sharing options...
honk Posted October 17, 2005 Author Share Posted October 17, 2005 (edited) 10/16/2005 Grippers righty #T x5, x5, x5 #1 x7 doublefiled #1 missed by hair #2 choked to parallel missed by 1mm Strapholds #1 2,5kg 14s 6s 3s doublefiled #1 / TNS #1 missed by 2mm #T x32 lefty #T x5, x5, x5 #1 x4 doublefiled #1 missed by 1mm #2 choked to parallel / Strapholds #1 2,5kg 13s 3s 4s doublefiled #1 / TNS #1 missed by 2mm #T x20 Deadlift DO 70kg x 3, x 3 80kg x 3 90kg x 1 100kg knee hight 97,5kg / rev. grip 100kg x 1 110kg / Wristcurls 9kg x20 24kg x20 29kg x14 34kg x 8 36,5kg x 5 Rev. Wristcurls 9kg x 20 11,5kg x 14 14kg x 7 14kg x 5 14kg x 6 16,5kg x 1 Rev. Axle Curls 9kg x 10 14kg x 10 19kg x 6 21,5kg x 1 Dynamic Thumbwork 10kg x 12 12,5kg x8 15kg x 6 15kg x 7 15kg x7 Damn I'm still ill couldn't pull 110kg... Edited October 17, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted October 18, 2005 Author Share Posted October 18, 2005 10/17/2005 All done with 2'' bar. Bench 30kg x 10 40kg x 8 50kg x 5 60kg x 3 60kg x 3 60kg x 3 Bench Lockouts 70kg x 7 80kg x 7 90kg x 6 100kg x 5 110kg / 110kg x1 120kg / Overhead Squats 30kg x 5 30kg x 3 32,5kg x 2 32,5kg x 3 35kg x 1 37,5kg x 2 Chins 2'' Bar 5x 5kg x 3 10kg x 3 15kg x 2 20kg x 1 Rotators 5kg x 10 5kg x 12 6,25kg x 6 Quote Link to comment Share on other sites More sharing options...
honk Posted October 22, 2005 Author Share Posted October 22, 2005 10/21/2005 Strict Keg Press 45kg x 3 PR 45kg x 5 45kg x 4 47,5kg x 3 PR Deadlift 70kg x 5 90kg x6 110kg x 2 120kg / Dumbbell Rowing 9kg x 15 each arm 29kg x 7 each arm 31,5kg x 7 each arm 34kg x 4 each arm 36,5 kg x 3 each arm 39kg x 1 each arm Shrugs on incline bench 19kg a side x 11 19kg a side x 13 19kg a side x 12 19kg a side x 12 Keg pressing went great, last time I did it, I only managed to push press the keg loaded to 45kg now I strict pressed 47,5kg. Quote Link to comment Share on other sites More sharing options...
honk Posted October 23, 2005 Author Share Posted October 23, 2005 10/22/2005 Bending warmup: 6.5'' x 6mm 3x 5.5'' G5 nothing 7'' 7mm 1x 6.5'' 7mm 1x PR 6'' 7mm 1x PR yellow DU only a small kink Quote Link to comment Share on other sites More sharing options...
honk Posted October 23, 2005 Author Share Posted October 23, 2005 10/23/2005 V-Bar 60kg x 1 each arm 90kg x 1 R miss lefty 100kg / A.A. Deadlift 70kg x 3 80kg x 3 90kg x 2 100kg x 1 PR (on new bar which is slick like hell) Overhead Levering 4kg 10'' x 10 each arm 4kg 14'' x 6 each arm 4kg 18'' x 2 each arm 4kg end of handle x 1 each arm 5kg end of handle / Frontlever 4kg 4'' x 10 each arm 4kg 6'' x 10 each arm 4kg 7'' x 7 each arm 4kg 8'' 4xR 1xL 4kg 9'' x 1 each arm Wristcurl 9kg x 20 29kg x 20 34kg x 12 39kg x 5 39kg x 6 Rev. Wristcurl 9kg x 20 11,5kg x 15 14kg x 6 14kg x 6 14kg x 4 Overhead levering was a bit disapointing, but I had some progress on frontlevering. I'm very happy with my progress on wristcurls. Quote Link to comment Share on other sites More sharing options...
honk Posted October 25, 2005 Author Share Posted October 25, 2005 24/10/2005 All exercises done with axle. Bench 30kg x 10 30kg x 10 40kg x 8 50kg x 6 60kg x 5 60kg x 3 60kg x 3 Bench Lockouts increased ROM by 2'' 70kg x 10 80kg x 10 90kg x 4 100kg x 1 110kg / Chins on 2'' bar 7x 5kg x 5 10kg x 4 15kg x 3 22,5kg close miss Overhead Squats 30kg x 5 30kg x 5 32,5kg x 3 32,5kg x 3 35kg x 2 40kg x 1 PR 42,5kg / Rev. Curls 9kg x 15 14kg x 12 19kg x 8 21,5kg x 4 24kg x 1 PR on 2'' bar Dragon Flags 4 times Sit ups 10kg x 7 10kg x 7 Quote Link to comment Share on other sites More sharing options...
honk Posted October 25, 2005 Author Share Posted October 25, 2005 10/25/2005 Grippers righty #T x5, x5, x5 #1 x11 double filed #1 / strapholds with #1 and 2,5kg 7s 15s 11s lefty #T x5, x5, x5 #1 x5 double filed #1 / strapholds with #1 and 2,5kg 4s pinch 3'' righty 15kg x 1 17,5kg x 1 20kg x 1 21kg x 1 23kg x 1 PR 23,5kg / lefty 15kg x 1 17,5kg x 1 20kg x 1 21kg x 1 PR 22,5kg litte hoover 21,5kg x 1 PR Dynamic Tumbwork pnichstyle 10kg x 20 12,5kg x 15 15kg x 6 15kg x 6 15kg x 6 Dynamic Tumbwork between thumb and index 15kg x 20 17,5kg x 9 17,5kg x 3 15kg x 7 15kg x 5 Quote Link to comment Share on other sites More sharing options...
honk Posted October 30, 2005 Author Share Posted October 30, 2005 10/28/2005 Trained at a gym today so all done with olybars. Press 20kg x 10 30kg x 7 40kg x 5 45kg x 4 52,5kg x 1 PR 55kg x 1 PR Deadlift 70kg x 3 90kg x 7 100kg x 4 110kg x 3 115kg x 1 Overbend Shrugs 50kg x 11 then switched to Incline Bench Shrugs with hold at top position 50kg x 7 50kg x 5 50kg x 5 50kg x 6 Dragon Flag 4 times Abs Machine 45kg x 6 45kg x 8 Rev. Curls 20kg x 10 22,5kg x 6 25kg x 3 27,5kg x 1 PR I'm very happy with my PR in Pressing and hope that my deadlift will come back. I placed 12th im the germans and since I was fearing to take last place I'm pleased with it. Quote Link to comment Share on other sites More sharing options...
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