Jose Jara Posted October 7, 2005 Share Posted October 7, 2005 Hi! I put here my routine. Now, my bests are: -Rolling Thunder, 70kg-left hand, 77,5kg right hand. -Grippers: 38 reps with #1, 18 reps with HG250, 7 reps with #2, 228 lbs with Ivanko Super gripper; i'm very near to close the HG300. All with my right hand. Left hand: 34 reps with #1, 12 reps with HG250, 4 reps with #2. 203 lbs Ivanko Super Gripper. -Thick bars: 70 kg, 5 reps curl on apollon axle (two inch non revolving thick bar), 100 kgs power clean on apollon axle, 140 kg deadlift overhand on apollon. One hand cleans with dumbell: 47,5 kg 2,5 inch dumbell, 55 kg 2 inch dumbell. One arm rows with 2 inch dumbell: 60 kg, 4 reps. -Pinch: two 35's with one hand. Hold 70 kgs in t-bar machine, 7 seconds. My main goals are: -Close the HG300 in december, #3 next year. -Rolling thunder: 82,5-85kg right hand, 75-77,5 kg left hand in december. -Deadlift overhand on apollon axle: 150 kg in december. The routine for the next four weeks are: Monday: grippers(morning), rolling thunder and thick bars (afternoon) Tuesday: thick bars. Wednesday: rest Thurdsday: Grippers (morning), Rolling thunder , forearm and wrists (afternoon). Friday: Pinch. Weekend: rest. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 7, 2005 Author Share Posted October 7, 2005 (edited) Monday, 3/10/05 -First session: grippers. Braced closes with HG300: 5 sets of 2. Holds with #2: 10 segs, 7 segs (right hand) Holds with HG250 : 20 seg, 20 seg. -Second session. Rolling thunder: right hand: 62,5x5, 62,5x5, 62,5x5, 62,5x4, 62,5x5. left hand: 57,5x5, 57,5x4, 57,5x4, and no more... Deadlift on apollon axle, one hand over and the other under: 165x5, 175x5, 185x5, 185x4. Bent over rows on apollon axle (overhand): 85x6, 95x6, 100x6. Edited October 7, 2005 by Jose Jara Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 7, 2005 Author Share Posted October 7, 2005 Tuesday, 4/10/05 One hand cleans with 2 inch non-revolving dumbell (don´t touch the weight on the floor between reps): Right hand: 40x3, 45x3, 47,5x3. Left hand: 40x3, 3 sets. Curl "apollon": 57,5x8, 57,5x8, 57,5x6, 55x6. Hammer curls with two inch dumbell: 25x5, 3 sets Quote Link to comment Share on other sites More sharing options...
pdoire Posted October 7, 2005 Share Posted October 7, 2005 Nice looking routine Jose...keep at it!! Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 7, 2005 Author Share Posted October 7, 2005 Thursday, 6/10/05 -First session: Ivanko Super Gripper. right hand: 3-9, 5 sets of 8 reps. left hand: 5-7, 5 sets of 8 reps. -Second session. Rolling thunder "partial" (on 15cm block): right hand: 65x3, 65x3, 65x2. left hand: 55x3, 55x3, 55x3. Wrist Roller, flexion and pronation: 3x1 with 15 kgs. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 10, 2005 Author Share Posted October 10, 2005 Friday, 7/10/05 -Push press Apollon axle: 75x5,85x5, 92,5x5, 92,5x5, 95x4. -Deadlift JJ (deadlift with pinch grip on two discs of ten kilos, like Rim lift but with pinch lift on 2 discs of 10 kilos): 52x1, 72x1, 82x0, 82x1, 84,5x0. -Pinch grip holds on t-bar machine: 50 kilos, x 20 seconds, 3 sets. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Monday, 10/10/05 -First session: grippers. Braced closes with HG300: 4 sets of 3. Holds with #2: 12 segs, 12 segs, 7segs (right hand) Holds with HG250 : 20 seg, 10 and 5segs (with #2) -Second session. Rolling thunder: right hand: 65x5, 65x4, 65x4, 65x4. left hand: 60x3, 60x4, 60x2, 60x2. Deadlift on apollon axle, one hand over and the other under: 165x5, 180x5, 190x5, 190x5. Bent over rows on apollon axle (overhand): 95x6, 105x6, 105x5. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Tuesday, 11/10/05 One hand cleans with 2 inch non-revolving dumbell (don´t touch the weight on the floor between reps): Right hand: 50x3, 50x2, 47,5x3. Left hand: 42,5x2, 42,5x3, 42,5x3. Curl inverted "apollon": 35x8, 37,5x8, 37,5x7, 37,5x6. Hammer curls with two inch dumbell: 27,5x5, 3 sets Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 (edited) Thursday, 13/10/05 -First session: Ivanko Super Gripper. right hand: 2-10, 5 sets of 8 reps. left hand: 4-8, 5 sets of 8 reps. -Second session. Rolling thunder "partial" (on 15cm block): right hand: 67,5x3, 67,5x3, 67,5x3. left hand: 57,5x3, 60x3, 60x3. Wrist Roller, flexion and pronation: 3x1 with 20 kgs. Edited October 24, 2005 by Jose Jara Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 (edited) Friday, 14/10/05 -Push press Apollon axle: 85x5, 97,5x4, 97,5x4, 92,5x5. -Deadlift JJ (deadlift with pinch grip on two discs of ten kilos, like Rim lift but with pinch lift on 2 discs of 10 kilos): 62x1, 84,5x1, 84,5x0, 84,5x0, 84,5x1. -Pinch grip holds on t-bar machine: 57,5 kilos, x 20 seconds, 3 sets. Edited October 24, 2005 by Jose Jara Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Monday, 17/10/05 -First session: grippers. Braced closes with HG300: 3 sets of 4. Holds with #2: 17 segs, 15 segs, 10 segs (right hand) Holds with #2 : 11 seg, 5 and 10 segs (left hand) -Second session. Rolling thunder: right hand: 67,5x3, 67,5x4, 67,5x2. left hand: 62,5x3, 62,5x3, 62,5x1. Deadlift on apollon axle, one hand over and the other under: 175x5, 197,5x5, 197,5x5, 197,5x5. Bent over rows on apollon axle (overhand): 107,5x6, 107,5x6, 107,5x5. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Tuesday, 18/10/05 One hand cleans with 2 inch non-revolving dumbell (don´t touch the weight on the floor between reps): Right hand: 50x3, 52,5x1, 47,5x3. Left hand: 42,5x3, 42,5x3, 45x1. Curl inverted "apollon": 37,5x8, 37,5x7, 37,5x7, 37,5x7. Hammer curls with two inch dumbell: 30x5 , 3 sets Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Thursday, 20/10/05 -First session: Ivanko Super Gripper. right hand: 5-9= 8, 6, 5 and 3-10= 8 left hand: 5-8= 6, and 3-9= 8, 8. -Second session. Rolling thunder "partial" (on 15cm block): right hand: 67,5x2, 67,5x2, 65x3. left hand: 60x3, 60x3, 60x3. Wrist Roller, flexion and pronation: 3x1 with 25 kgs. Quote Link to comment Share on other sites More sharing options...
Jose Jara Posted October 24, 2005 Author Share Posted October 24, 2005 Friday, 21/10/05 -Push press Apollon axle: 95x5, 4 sets. -Deadlift JJ (deadlift with pinch grip on two discs of ten kilos, like Rim lift but with pinch lift on 2 discs of 10 kilos): 62x1, 87x0, 87x0, 87x0. -Pinch grip holds on t-bar machine: 62,5 kilos x 15segs, 18 segs, 15 segs. Quote Link to comment Share on other sites More sharing options...
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