Royz Posted June 4, 2015 Author Share Posted June 4, 2015 Oh I looked it up. You're supposed to use 100% of your bodyweight. So that would be 105kg for me for 60 reps in 5 minutes. Might be doable... 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 9, 2015 Author Share Posted June 9, 2015 (edited) I think I've come to the end of the line with my 20-rep program. It's been almost six weeks now. The easy gains are stalling so it's time to go back to low reps. Next time I'm going to test my 5 rep max on a couple of things to see if I gained some strenght on it or not. If anything I've upped my workload capacity and my stamina. June 8th 2015 Squat 20x125kg Right hip flexor is bugging me. Makes it difficult to reach proper depth. Leg press horizontal 20x165kg Overhead press rest pause 17+3+2+2x 60kg Do dead with Fatgripz extreme rest pause 23x95kg floor press rest pause 15+3+3+3 x85kg Blob trainer R 3x22kg/ 20x20kg L 3x22kg/ 16x20kg How much difference just 2kg makes! Cable row V-grip 16x130kg Block curl 16x10kg Not feeling it. Trap bar farmers walk 30m x150kg/ 30m x160kg We finally have a trap bar at my gym! Just had to do something with it. Edited June 9, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 9, 2015 Share Posted June 9, 2015 Trapbar, cool! Likey likey. Also 125 x 20 is sick Roy, your lifting experience shows here. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 10, 2015 Share Posted June 10, 2015 Your recovery between sets will be very good! Quote Link to comment Share on other sites More sharing options...
Royz Posted June 15, 2015 Author Share Posted June 15, 2015 Ok some first results from the 20-rep everything experiment. Today I tested my strenght on a couple of movements and the results aren't spectacular, but encouraging. Certainly given the fact I've trained on the lowest volume/frequency I've ever trained on during the past six weeks. Only doing one set per movement and mostly training once every five days. Since I didn't test my strength just prior to going into this I'm going by the best I've done since january of this year. Overhead press before: 3x75kg/ 2x80kg (april) today: 5x75kg / 2x80kg Not a mayor difference but I did notice that I was pressing without a toe hop now. So pure pressing strength is a little bit up I think. Filed Vulcan 20mm blockset before: right 2xL12 / Left 1xL12 (april) Today: right 5xL12! / Left 2xL12 Definitely an improvement! Very surprised as this was the lowest volume on grippers I ever did, by far. Only doing grippers once every 9-10 days and only doing one set for 15-20 reps + one hold. Trap bar deadlift (high handles), beltless, strapless 3x190kg/ 1x200kg/ 1x210kg/ 1x220kg First time I've ever done this. Also the last time I did any heavy pulling was in january. I'm a bit sad actually, because this trap bar is new at my gym, but is has very short bar ends, meaning I've already maxed it out on my first try. It only takes four 25kg plates on either side. Didn't plan on doing this, didn't even have my belt with me... Bench press before: 5x110kg/ 3x115kg (februari, done as 1st exercise) today: 5x110kg/ 4x115kg! (done as 3rd exercise) Haven't done any actual bench pressing since februari, so I was surprised by this. Cable row V-grip before: 5x145kg (februari) today: 5x150kg Definite improvement. Mounted wristroller 48mm Forward x70kg Backward x90kg Best I've done! EZ bar curl 5x58kg/ 5x68kg Just for fun. Haven't done any consistent curling for years. Maybe once every two/three weeks. So overall I think I've gotten a little bit stronger. That's all that can be expected from any six week programm think. Next six weeks I'm going to do something similar but with higher weight/lower reps. Basically something very much like Mike Mentzers Heavy Duty protocol. Going to start with my 5 rep max. and try to add reps rest-pause style up to 10-12 reps total. Maybe even add one or two negatives at the end if I can find a spotter and the movement is suitable for doing negatives. Still just one all out set for every movement. Next time I'm going to test my current thickbar strength and plate curls. Very curious to see how that will go! 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 15, 2015 Share Posted June 15, 2015 Still some pretty good numbers Roy. Shame about those loading pins on the trapbar. Although repping out with 220 kg is also an option lol Good stuff! It shows like I said before, that you have a good base strength. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 15, 2015 Share Posted June 15, 2015 Still some pretty good numbers Roy. Shame about those loading pins on the trapbar. Although repping out with 220 kg is also an option lol Good stuff! It shows like I said before, that you have a good base strength. Yea! 20 reps with 160 KG. Would be a killer. Royz, what are your altime best powerlifts? I have the same problem with my Trap Bar. I will have to buy some thin competition powerlifting plates ( expensive ) or this bar http://www.roguefitness.com/rogue-tb-2-trap-bar in a few month. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 15, 2015 Author Share Posted June 15, 2015 Still some pretty good numbers Roy. Shame about those loading pins on the trapbar. Although repping out with 220 kg is also an option lol Good stuff! It shows like I said before, that you have a good base strength. Yea! 20 reps with 160 KG. Would be a killer. Royz, what are your altime best powerlifts? I have the same problem with my Trap Bar. I will have to buy some thin competition powerlifting plates ( expensive ) or this bar http://www.roguefitness.com/rogue-tb-2-trap-bar in a few month. I've never really been a powerlifter but my best lifts from when I was like 25 are: Bench: 3x140kg Squat: 6x180kg Dead(regular): 1x220kg That's a very nice trapbar by the way! Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 15, 2015 Share Posted June 15, 2015 (edited) Cool Roy! Strong lifts, can't say otherwise. Shame that you got injured along the way. @Jorg: Now you have a good adress in your own country http://www.starkmacher24.de Edited June 15, 2015 by Geralt 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 15, 2015 Share Posted June 15, 2015 Still some pretty good numbers Roy. Shame about those loading pins on the trapbar. Although repping out with 220 kg is also an option lol Good stuff! It shows like I said before, that you have a good base strength. Yea! 20 reps with 160 KG. Would be a killer. Royz, what are your altime best powerlifts? I have the same problem with my Trap Bar. I will have to buy some thin competition powerlifting plates ( expensive ) or this bar http://www.roguefitness.com/rogue-tb-2-trap-bar in a few month. I've never really been a powerlifter but my best lifts from when I was like 25 are: Bench: 3x140kg Squat: 6x180kg Dead(regular): 1x220kg That's a very nice trapbar by the way! This are good numbers! Quote Link to comment Share on other sites More sharing options...
Royz Posted June 18, 2015 Author Share Posted June 18, 2015 june 17th 2015 Tested thickbar today and I'm not a happy camper... Other then that a little bit of everything today. DO dead with Fatgripz extreme 1x110kg/ x115kg no lift Equaled my best from a long time ago, but I expected more. Seated calf press one legged Dropset 15x95kg + 15x75kg Leg extension 21x70kg Blob trainer up to 1x24kg! Nice. Trapbar dead lift high handles up to 5x200kg Me like this very much. Also think I've though of a way to add extra weight to the bar without using the (too)short bar ends. I think I can get the weight up to 270kg that way. Plate curl up to 5x15kg (full size olympic plate), not super strict. Supermans on roman chair Dropset 5x15kg + 5x10kg + 10x5kg + 10xbw Abs One superset of: hanging knee to bar raises, L-sit progressions, ab wheel roll outs and ab wheel balance on one leg. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 18, 2015 Share Posted June 18, 2015 I tried the extreme once, crazy size. I did only 85kg. 110kg is strong from my view. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 18, 2015 Author Share Posted June 18, 2015 By the way... Tomorrow I'll be 40! So one more year to get to my long time goals before I have to wrap this log up... Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 18, 2015 Share Posted June 18, 2015 Congrats in front! Regarding the trapbar, you could also try deficit lifts. Quote Link to comment Share on other sites More sharing options...
Grind Posted June 18, 2015 Share Posted June 18, 2015 Gratz man, 2 days ago I became 38. So two more years. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 19, 2015 Share Posted June 19, 2015 Congrats! Happy birthday! Quote Link to comment Share on other sites More sharing options...
Royz Posted June 19, 2015 Author Share Posted June 19, 2015 Congrats! Happy birthday! Thanks! Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 19, 2015 Share Posted June 19, 2015 gefeliciteerd Roy Quote Link to comment Share on other sites More sharing options...
Royz Posted June 19, 2015 Author Share Posted June 19, 2015 gefeliciteerd Roy Bedankt man. Het leven begint bij 40 toch? Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 19, 2015 Share Posted June 19, 2015 Gefeliciteerd! 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 19, 2015 Share Posted June 19, 2015 gefeliciteerd Roy Bedankt man. Het leven begint bij 40 toch?Over 3 jaar kan ik je dat vertellen haha nog wat leuks gekregen? Quote Link to comment Share on other sites More sharing options...
Grind Posted June 19, 2015 Share Posted June 19, 2015 Over 3 jaar kan ik je dat vertellen haha nog wat leuks gekregen? Hoho over 2 jaar en een paar maandjes al. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 21, 2015 Author Share Posted June 21, 2015 (edited) june 20th 2015 Today first workout in my forties... ...And it wasn't great. My youngest son kept me up all night so I was reeeaallly tired. Squats up to 5x140kg Pffff everything from 100kg up felt terribly heavy. Filed Vulcan 20mm blockset rest pause + forced reps + dropset Right 4+2+3x(forced)xL12 + 1x10sec. hold L12 + 2xL9 + 4xL6 Left 4+2+1+2x(forced)xL11 + 1x10sec. hold L11 + 2xL8 + 4xL6 Executed as 'one' set 'till I basically couldn't make a fist anymore. Overhead press Rest pause+ dropset 5+1+1+1x70kg + 4x70kg push press + 2x60kg + 4x60kg push press + 4x50kg Wristroller 48mm Forward x75kg! Backward x95kg! Getting really close to 100kg! Dumbbell floorpress Dropset 10x40kg + 10x32kg Romanian dead up to 10x140kg! Front levering (executed slow) rest pause 17+4+4x 4kg Back levering (slow) rest pause 15+5+5 x6kg Edited June 21, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 26, 2015 Author Share Posted June 26, 2015 june 25th 2015 Squat up to 8x140kg felt better then last time. DO deads with Fatgripz extreme 5x1x100kg + 10sec. hold Ran through my old notebooks and have to come to the conclusion that I'm basically stuck at the same level with thickbar for almost three years now. There are times where I'm slightly stronger or weaker, but basically it's a flatline of progress. Don't know what to do to break through this... Trapbar deads with Fatgripz extreme up to 1x130kg Trapbar deads up to 3x200kg Bit tired from the squatting I think. Blob trainer 3x5x20kg Plate wrist curl 3x10x10kg (small plate) Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 26, 2015 Share Posted June 26, 2015 Good squatting Roy. Regarding thickbar it's just focusing directly on the subject. Don't forget you have been dealing with an injury for long within that period. I also like trapbar deads, haven't done them in a longtime. Mostly becasue I'm afraid they will effect my gripper strength to much. Doing DL on gripperday must be after grippers, so I am too wasted to bother DL work, and putting them before grippers, well, you know that doesn't work. Doing them in between somewhere, it will effect grippers a few days later. Hmmmm. Mind boggling. Quote Link to comment Share on other sites More sharing options...
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