honk Posted June 29, 2008 Author Share Posted June 29, 2008 6/28/2008 Day 9 of 21 1 Arm Chins Hammergrip 4 Singles @ 20kg deload each arm Deadlift 4 Singles @ 110kg (belt) Axle Clean & Strict Press 4 Singles @ 42.5kg Rolling Thunder 4 Singles @ 37.5kg each arm Axle Wristcurls 4 Singles @ 45kg Formulator Extensions 4 Singles @ 5kg ______________________ 6/29/2008 Day 10 of 21 1 Arm Chins Hammergrip 4 Singles @ 17.5kg deload each arm (most I've ever used in training ) Deadlift 4 Singles @ 110kg (belt) Axle Clean & Strict Press 4 Singles @ 45kg Rolling Thunder 4 Singles @ 38.75kg each arm Axle Wristcurls 4 Singles @ 47.5kg Formulator Extensions 4 Singles @ 5kg I have a new longterm goal: Onearmrollingthunderchinup I don't even want to know how long it will take me to get a BW+ RT. Currently my BW is floating between 71 and 72 kg (156.5 to 159 lbs) Quote Link to comment Share on other sites More sharing options...
honk Posted July 1, 2008 Author Share Posted July 1, 2008 (edited) 6/30/2008 Day 11 of 21 1 Arm Chins Hammergrip 4 Singles @ 17.5kg deload each arm Deadlift 4 Singles @ 110kg (belt) Axle Clean & Strict Press 4 Singles @ 45kg Rolling Thunder 4 Singles @ 38.75kg each arm Bench 40kg x 5 3 sets of 5 @ 57.5kg 3 hours of climbing Wanted to do kelsos and wristwork after climbing, but I was too tired, must be the fact that I wake up before 6AM these days. I just wake up, no alarm-clock ringing. Edited July 1, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 1, 2008 Author Share Posted July 1, 2008 (edited) 7/1/2008 Day 12 of 21 1 Arm Chins Hammergrip 4 Singles @ 17.5kg deload each arm Deadlift 4 Singles @ 110kg (belt) Axle Clean & Strict Press 4 Singles @ 45kg Rolling Thunder 4 Singles @ 38.75kg each arm Axle Wristcurls 4 Singles @ 47.5kg Formulator Extensions 4 Singles @ 5kg Kelso shrugs 29kg each arm x 5 3 sets of 5 @ 39kg each arm Deads felt great. My form was totally of the last days and deads felt ankward and heavy, but not today. Also did some intermittent sprints. Edited July 1, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 3, 2008 Author Share Posted July 3, 2008 7/2/2008 Day 13 of 21 before climbing: 1 Arm Chins Hammergrip 4 Singles @ 17.5kg deload each arm Deadlift 4 Singles @ 115kg (belt) Axle Clean & Strict Press 4 Singles @ 45kg Rolling Thunder 4 Singles @ 40kg each arm after climbing: Bench 40kg x 5 40kg x 5 3 sets of 5 @ 57.5kg Axle Wristcurls 4 Singles @ 50kg Kelso Shrugs 29kg each arm x 5 3 sets of 5 @ 39kg each arm Formulator Extensions 4 Singles @ 5kg dragon flags + climbing + one arm chins = strained elbows I'll go back to weighted chins. Quote Link to comment Share on other sites More sharing options...
honk Posted July 3, 2008 Author Share Posted July 3, 2008 7/3/2008 Day 14 of 21 Chins 4 Singles @ 15kg Deadlift 4 Singles @ 115kg (belt) Axle Clean & Strict Press 4 Singles @ 45kg Rolling Thunder 4 Singles @ 40kg each arm Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 5kg Quote Link to comment Share on other sites More sharing options...
honk Posted July 3, 2008 Author Share Posted July 3, 2008 Elbows aching up again. No upper-body work or climbing till I'm fully healed up. Quote Link to comment Share on other sites More sharing options...
honk Posted July 4, 2008 Author Share Posted July 4, 2008 (edited) 7/4/2008 Day 15 of 21 Deadlift 4 Singles @ 115kg (belt) Rolling Thunder 4 Singles @ 40kg each arm Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 5kg RT seems to be coming along, it better does. Those #s are beyond embarrassing. I hope to pull 150kg in one week. I just have to break it of the floor, the rest will be easy. Seems that I have gotten even weaker of the floor, box deads should come in handy. But I guess it's worse, if you have a bad lockout, It would tick me off if I could pull a weight to me knees just to stall out. Edited July 4, 2008 by honk Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 4, 2008 Share Posted July 4, 2008 I hope to pull 150kg in one week.I just have to break it of the floor, the rest will be easy. Seems that I have gotten even weaker of the floor, box deads should come in handy. But I guess it's worse, if you have a bad lockout, It would tick me off if I could pull a weight to me knees just to stall out. I'm the same way!!! It sucks Platform Deads, squats, SLDL's and GHR's have helped me quite a bit in the short time I have incorporated them all Quote Link to comment Share on other sites More sharing options...
honk Posted July 4, 2008 Author Share Posted July 4, 2008 I hope to pull 150kg in one week.I just have to break it of the floor, the rest will be easy. Seems that I have gotten even weaker of the floor, box deads should come in handy. But I guess it's worse, if you have a bad lockout, It would tick me off if I could pull a weight to me knees just to stall out. I'm the same way!!! It sucks Platform Deads, squats, SLDL's and GHR's have helped me quite a bit in the short time I have incorporated them all Well actually, I think it's not that bad. It helps a lot mentally, if you know that you can pull everything to lockout, that you can break of the floor. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 4, 2008 Share Posted July 4, 2008 I hope to pull 150kg in one week.I just have to break it of the floor, the rest will be easy. Seems that I have gotten even weaker of the floor, box deads should come in handy. But I guess it's worse, if you have a bad lockout, It would tick me off if I could pull a weight to me knees just to stall out. I'm the same way!!! It sucks Platform Deads, squats, SLDL's and GHR's have helped me quite a bit in the short time I have incorporated them all Well actually, I think it's not that bad. It helps a lot mentally, if you know that you can pull everything to lockout, that you can break of the floor. True, true. But getting it off the floor is the first step Quote Link to comment Share on other sites More sharing options...
honk Posted July 5, 2008 Author Share Posted July 5, 2008 True, true. But getting it off the floor is the first step Too bad. Quote Link to comment Share on other sites More sharing options...
honk Posted July 5, 2008 Author Share Posted July 5, 2008 7/5/2008 Day 16 of 21 Deadlift 4 Singles @ 115kg (belt) To get some confidence with heavier weights, I did rackpulls from below the knees. Rackpulls 100kg x 1 120kg x 1 140kg x 1 150kg x 1 160kg x 1 PR 170kg miss, miss, miss Rolling Thunder 4 Singles @ 41.25kg each arm Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 6.25kg Quote Link to comment Share on other sites More sharing options...
honk Posted July 6, 2008 Author Share Posted July 6, 2008 All my lifts but the press are improving. Any pointers? I think I'll give push pressing another shot. Also I'll do both conv and sumo deads in my next cycle to find out what fits me best. Quote Link to comment Share on other sites More sharing options...
marcob Posted July 6, 2008 Share Posted July 6, 2008 i think that if you want I can help you with the presses and the deadlift. My bodyweight (always clean) is 85 kg and my DL max is 210 and 2''181. Front press max 100,5 and neck press 101,5 and 80kg 8x. From someone who is using you can also get advice, but their recovery and explosive power is uncomparable to a clean lifter. For the deadlift take a small bench 10-30cm high and take 60-70% of your max.weight and lift it with stiff legs. (not the first of course) The motion of your movement is so big now that within a month you will see that you've won at least 10% on your regular deadlift. For the press: forget the clean for a while, because that takes a lot of power off your bodystrenght and replace the bar by dumbles or rocks. For me my DL went up from 180 to 205 and my pressing from 80 to 95. Maybe it will help you, but change always takes care of improvement. Quote Link to comment Share on other sites More sharing options...
honk Posted July 6, 2008 Author Share Posted July 6, 2008 (edited) I don't have squat stands to place my barbell on. And my powerrack isn't large enough, so I can't do standing presses in it. I don't want to press seated back and stuff. Ah OK dumbbells... will try that. I'll have to do a lot of stretching before I can do extended ROM stifflegged DLs. Edited July 6, 2008 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted July 7, 2008 Author Share Posted July 7, 2008 7/6/2008 Day 17 of 21 Deadlift 4 Singles @ 120kg (belt) Rolling Thunder 4 Singles @ 41.25kg each arm Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 5kg End of the cycle, cumulative fatigue sets in. Quote Link to comment Share on other sites More sharing options...
honk Posted July 9, 2008 Author Share Posted July 9, 2008 7/7/2008 Day 18 of 21 Deadlift 4 Singles @ 120kg (belt) Hanging on a 20mm ledge, open hand several hangs up to 10s with 30kg deload Rolling Thunder 4 Singles @ 41.25kg each arm Axle Wristcurls 4 Singles @ 50kg Formulator Extensions 4 Singles @ 6.25kg _________________ 7/8/2008 Day 19 of 21 Deadlift 4 Singles @ 120kg (belt) Rolling Thunder 4 Singles @ 42.5kg each arm Fingers kinda sore from the ledge stuff, called it a day. Quote Link to comment Share on other sites More sharing options...
honk Posted July 9, 2008 Author Share Posted July 9, 2008 I'm doing a refeed (carb loading) now. It sucks. Quote Link to comment Share on other sites More sharing options...
honk Posted July 10, 2008 Author Share Posted July 10, 2008 I ditched the last two days of my cycle, I can't do any upperbody work and just DLing and grip sucks. Also I didn't feel too good today because of the carbloading. I managed 4000+ kcals all carbs and some protein and basically no fat I guess sub 30g. Malt beer (it's alc free) saved my carbloading day. Eating 4000+ kcals isn't easy if you avoid fat and can't eat 4 pizzas a meal, so some liquid carbs come in handy. I'll climb tomorrow if my elbows can take it. Quote Link to comment Share on other sites More sharing options...
honk Posted July 10, 2008 Author Share Posted July 10, 2008 7/10/2008 Day 18 of 21 Deadlift 3 misses @ 145kg, would have been a 5kg PR But I had one of the best bouldering sessions ever. No elbow-pain. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 11, 2008 Share Posted July 11, 2008 150kg x 1 (belt, hookgrip) PR Woohoo, I wouldn't have thought I could pull 150kg. I acutally wasn't that shure about 145kg... I thought Your DL PR is 150kg?! Quote Link to comment Share on other sites More sharing options...
honk Posted July 11, 2008 Author Share Posted July 11, 2008 (edited) Oh Damn, I lost even more strength than I thought. Edit: I couldn't pull 130kg after my lay-off. You know more about me than I do. Forgot to mention: RT yesterday: Up to 50kg righty and 52,5kg lefty strange I'm right handed. So that you can all see where my training is going my current PRs: conv DL: 140kg sumo DL: 150kg press: 60kg chin: 35kg 1 armend chin: 8,75kg deload righty; 12,5kg lefty bench: 72,5kg RT: 53,75kg (not 100% shure) Kelso shrugs: 41,5kg a side x 5 front lever: held straddle FL with slight bend at the hip, can do FL with one leg tucked 2 hand pinch: about 55kg bending: 7,6mm x 6" DO, blue nail rev. grippers: 2.something righty in comp 1.75 lefty in comp vbar: 110kg righty not shure lefty Axle DL: 115kg in comp wristcurl: 57,5kg BW: 73kg atm Edited July 11, 2008 by honk Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 11, 2008 Share Posted July 11, 2008 (edited) You know more about me than I do.I know a lot - in general!! Axle DL: 115kg in comp You did 115kg on my Axle while the MGC III didn't You?! Edited July 11, 2008 by Burkhard Macht Quote Link to comment Share on other sites More sharing options...
honk Posted July 11, 2008 Author Share Posted July 11, 2008 MGC III or IV I'm not shure. Well, you know, I guess. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 11, 2008 Share Posted July 11, 2008 MGC III or IV I'm not shure. Well, you know, I guess. Well, just to refresh Your mind: You lifted 113,82kg at the MGC III- so come on and lift 115kg first - before You improve to 145kg this year (and if I have to beat You to do that)! Quote Link to comment Share on other sites More sharing options...
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