Johnsson's Training Log

[Johnsson]

I decided start writing my workouts here too, I am already writing in two finnish forums.

Some info about me:

23 years old

Lenght: 175cm

Weight: 77kg

1 year on griptraining

Last month, I thing, I started bending

Some PRs:

#2 Closed MMS

#2,5 2-3mm open MMS

37,5kg 75mm PVC-handle L/R

Pinchlift with 2x10kg plates L/R

60kg wristcurl max

5,5" IM Yellow, fat pads

Kinked 5" IM Yellow, fat pads

IM Yellow, single pads

IM Green, fat pads, chest crush with barehands

Next workout will be tomorrow or saturday.

[Johnsson]

Saturday 18.4.09

1. Bending tests

1x IM Green, with little piece of textile. Almost bended it to 2"

1x IM Green, with little piece of suede leather. Kinked little bit

1x Cutted 5,5mm bright nail, with little piece of textile. Doesn't kinked anywhere, because of pains.

1x 6mm x something rebar, fat pads. Hardly bended it to 2"

3x Cutted 5,5mm bright nails, fat pads, all with different styles

1x 8mm x 7" round bar, fat pads. CRS or HRS, I don't know. Kinked 1 deg

This was not a one workout. I had 1 hour break with some bends. And these bends might not be in right order.

[Johnsson]

Monday 27.4.09

1. Bending:

5,25" IM yellow: Bended over 90deg

6mm x 5" rebar: Hardly bended to 2"

6mm x 4" rebar: Kinked

2. Suitcase curl, bar:

3x12x20kg

3. Extension with 75mm PVC-handle, standed from front:

2x12x5kg

4. Front lever, standed arm in front, towel:

2x12x2,5kg

8x2,5kg

5. Rear lever, standed arm in side, towel:

3x12x5kg

My weakest phase in bending might be the chest crush. What you guys think? 6mm x 5" rebar was very hard from 90deg to 2". 4" rebar feeled as hard as 5" IM yellow, so if I bend some day a 8mm x 6" rebar, I can bend IM Red .

Here is picture of my bends: http://www.postimage.org/image.php?v=gx26m4YJ

[Johnsson]

I forgot to write that I bended with DO-style and used fat pads. And after workout foam rolling for forearms and 8min contrastbath.

[Johnsson]

Tuesday 28.4.09

Warmup with wristroller

1. Wristcurl, seated, plate, 2H:

12x10kg

10x10kg

2x8x10kg

1min rest between sets

2. Reverse wristcurl, standed, KB:

4x12x4kg

30sec rest between sets

3. Front lever, standed arm in side, KB:

5x12x4kg

In a row

4. Rear lever, standed arm in side, KB:

5x12x4kg

In a row

Cooldown with wristroller

Foamrolling for forearms. Painfuly, like it should be.

Awsome feeling in forearms . Had little pains in thumps while doing wristcurls.

[Johnsson]

Wednesday 29.4.09

1. Chest crush with gripper:

Coc #2,5: 3x1; 5s, 2x3s holds

2. Wristcurl, seated, bar:

6x45kg

3x4x45kg

2x3x45kg

1min rests

3. Reverse wristcurl, seated, bar:

2x6x20kg

2x4x20kg

1x20kg

1min rests

4. Front lever, standed arm in front, towel, 2H:

4x6x7,5kg

30s rests

5. Rear lever, standed arm in side, hammer-bar:

8x3x1,25kg

30s rests

6. Fingerextensions with expanders:

White: 20 reps

Green: 15 reps

Yellow: 10 reps. 1 band snapped

Blue: 10 reps

Red: 3 reps with long holds

Foamrolling for forearms

8min contrastbath

Flexion side of forearm was sore from yesterdays workout, but so what. Wristcurl was hard, because I overestimated weights for it.

[Johnsson]

Thursday 30.4.09

Warmup with wristroller

1. Wristcurl, standed behind back, KB:

4x6x12kg

1min rests

2. Reverse wristcurl, standed in front, KB, 1H:

4x6x4kg

In a row

3. Front lever, standed arm in front, plate, 2H:

4x6x5kg

30s rests

4. Rear lever, standed behind back, plate, 2H:

4x6x10kg

30s rests

Levering with plates was dificultier than I thought .

[Johnsson]

Friday 1.5.09

1. Bending:

8mm x 7" rebar, DO, FP: Failed

8mm x 135mm "6.8" bolt, DO, FP: Failed

6mm x 4,5" rebar, DO, FP: Bended under 90deg

2. Flexion side from forearm with wristroller:

3sets+lots of streching

3. Extension side from forearm with wristroller:

3sets+lots of streching

4. Chain rolling with hammer-bar:

2sets

Foamrolling for forearms

8min contrastbath

That chain rolling is very hard exercise.

Monday I will start bencrush's bending program. I think that my weakest link in bending is chest crush, so I do that every week on that program.

[Johnsson]

Monday 4.5.09

1. Chest crush (apr.90deg-2"):

5,25" Im yellow: 8,2cm->6,5cm(FP)->4,4cm(TP)

5" Im yellow: 8,8cm->doesn't move after long fight

2. Wristcurl, seated, DB:

2x12x15kg

10x15kg

45sec rests

3. Reverse wristcurl, seated, hammer-bar:

3x12x2,5kg different grips

30sec rests

4. Front lever, standed arm in front, hammer-bar:

3x12x1,25kg

1min rests

5. Rear lever, standed behind back, towel, 2H:

3x12x5kg

10sec rests