Geralt Posted April 2, 2016 Share Posted April 2, 2016 3 hours ago, Royz said: Lol. Unfortunately there might be some truth in it. That wrist injury really worries me. I'm affraid it could be some nerve damage. It will probably heal in time, Roy. Just keep doing what you are good at, I mean open hand strength etc. The CTD is for you a feasonable target for sure. You have strong wrists so it's not very weird that you strained it, given the weights you can handle. Does pressing not interfere your recovery from this injury? 1 hour ago, Grind said: That sounds bad man. But your welcome at the dark side! You're not helping here. Btw I'm your father 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 6, 2016 Author Share Posted April 6, 2016 april 5th Second training at new gym. Haven't seen a powerlifter yet... They DO train there, but apparently not at the times I train. Box squat Slightly below parallel, 3 second pause up to 3x140kg This is progress. Next week I'm going to try the cambered bar I think.Step ups up to 5x90kgHammerstrength leg press up to 6x180kg According to the owner 180kg should be equivalant to approx. 400kg on a normal leg press. I'm however pretty sure this is easier... Left knee started creaking at 180kg so decided that was enough.Overhead press 10x3x60kg Went to a psychical therapist last week. Shoulder already feeling a bit better, first time overhead pressing with barbell without much pain again. Tomorrow next session at therpist.Side lateral raises 3x10x22,5kgRT 4x2x72,5kg Tried RT today, but left wrist still painfull. Also the weight felt very heavy after not doing grip for a couple of weeks.Some ab stuff Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 7, 2016 Share Posted April 7, 2016 (edited) Nice thing about a gym is of course that it's possible to load the body with machines now and then, I tend to do more or less mostly the same type of exercises. Specially for my legs, it would be very good to do machines after the main squat work, whereas I mostly quit after the main work when training at home. Still nice pressing already Roy. I had my hands full with 55 kg yesterday. When does your wrist hurt? Because of squeezing or because of weight hanging to it? Edited April 7, 2016 by Geralt Quote Link to comment Share on other sites More sharing options...
Royz Posted April 7, 2016 Author Share Posted April 7, 2016 34 minutes ago, Geralt said: When does your wrist hurt? Because of squeezing or because of weight hanging to it? Both actually. I think squeezing and bending the wrist (slightly) at the same time, like you do with most grip lifts is possibly the worst. But grippers hurt too. Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 7, 2016 Share Posted April 7, 2016 5 hours ago, Royz said: Both actually. I think squeezing and bending the wrist (slightly) at the same time, like you do with most grip lifts is possibly the worst. But grippers hurt too. Googled a bit but I guess you already did that. Found some related problems variying from mid-wrist (carpal tunnel) to thumbbased pain, Quirvain Syndrome. Last one needs active rest and even a splint. Hope this is not the case for you. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 9, 2016 Author Share Posted April 9, 2016 On 7-4-2016 at 4:34 PM, Geralt said: Googled a bit but I guess you already did that. Found some related problems variying from mid-wrist (carpal tunnel) to thumbbased pain, Quirvain Syndrome. Last one needs active rest and even a splint. Hope this is not the case for you. I think it's neither. My wrist is only painfull at the pinky side. Therefore I think it is probably ulnar nerve impingement (or damage). Quote Link to comment Share on other sites More sharing options...
Royz Posted April 9, 2016 Author Share Posted April 9, 2016 Training april 8th Deadlift from 5cm blocksSpeed 8x3x130kg with orange bandsBench press with multigrip bar up to 3x120kg Nice.Goodmorning up to 5x100kgClose grip pin press 5x90kg/ 5x100kg/ 5x100kgGlute bridge 2x15x120kgWide hammer grip pull ups 8x/ 8x +10kg/ 8x +10kg/ 8x2HP with 54mm pinch block up to 1x70kg Not done any 2hp for over a year(at least). Just testing how much strength left. Wrist felt ok with this. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 13, 2016 Author Share Posted April 13, 2016 (edited) April 12th 2016 Squats with safety bar 10x3x95kg + orange bands Trying the safety bar for the first time. Surprisingly it seems harder on the back than a regular squat. Didn't expect that. Because the bar sits very high on the shoulders and the elbows are in front of you it's very hard to stay tight actually.Overhead press up to 1x80kg Wanted to see how much strength I've lost. About 10kg it seems. Bummer. Overhead press from pins 4x6x60kg Pins at forehead level. Surprisingly this is probably harder than a full range overhead press, bit like a floor press is harder than a bench press. Trying to improve strength at the sticking point.Step ups 3x10x70kgHammer strength leg press up to 10x190kgRear delt lateral raises 3x10x20kgEZ bar bicep curls up to 8x63kgStanding finger curls DO+DU supersets 5+5x90kg/ 5+5x100kg/ 5+5x110kg/ 5+5x120kgSome very light levering in all directionsStanding ab crunch Edited April 13, 2016 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted April 15, 2016 Author Share Posted April 15, 2016 april 15th Supposed to do deadlifts, but back still sore from the 'safety' bar squats. So decided to be smart for once.Bench press with multigrip bar and orange bands Speed 9x3x85kgBarbell rows 3x5x120kgClose grip pin press 5x100kg/ 5x105kg/ 3x110kgWide hammer grip pull ups 5x+10kg/ 5x+12,5kg/ 5x+15kgSupermans on roman chair 5x10x+15kg2HP up to 1x75kg and got 80kg about halfway up. Quote Link to comment Share on other sites More sharing options...
Royz Posted April 20, 2016 Author Share Posted April 20, 2016 april 19th Safety bar squat 2x115kg/ 2x125kg/ 2x135kg/ 1x145kg A guy at the gym said this is very close to a front squat in terms of difficulty. Not too bad then I guess.Step ups 5x70kg/ 5x80kg/ 5x90kg/ 5x90kgOverhead press up to 3x70kg Relatively easy, but shoulder started hurting again, so didn't dare go any heavierOverhead press from pins 10x60kgHammer strength plate loaded leg press up to 5x200kg Goal is to max out this thing. I think it would be difficult to get more than 250kg in plates on it, without getting creative...Rear delt raises 10x15kg/ 10x17,5kg/ 10x20kg/ 8x22,5kgStanding finger curls DO+DU supersets 5+5x95kg/ 5+5x105kg/ 5+5x115kg/ 5+5x115kgSome levering in all directions Quote Link to comment Share on other sites More sharing options...
Royz Posted April 22, 2016 Author Share Posted April 22, 2016 (edited) April 22ndDeadlift from 5cm blocks with orange bands Speed 5x3x130kg/ 1x140kg/ 1x150kg/ 1x150kg/ 1x150kg/ 1x160kgBench press with multigrip bar Up to 1x125kgGoodmornings 10x70kg/ 10x80kg/ 10x90kg/ 5x100kgDumbbel spoon press 10x40kg/ 8x42,5kg/ 5x45kgHammerstrength kneeling leg curl 4x8x60kg2HP 4x65kg/ 2x70kg/ 15x60kg/ 15x60kg Edited April 22, 2016 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted April 30, 2016 Author Share Posted April 30, 2016 April 30th DO deadlift from 5cm block up to 1x210kg Nice. Support grip holding up nicely too.Floor press with orange bands Speed 10x3x80kgRomanian deadlift up to 5x160kgDumbbell spoon press 10x40kg/ 5x45kg/ 4x45kg2HP 54mm block 5x65kg/ 5x70kg/ 1x75kg/ 20x60kg Some fitness model girls were practising their posing routine in bikinis right next to me. Very distracting... Barbell wrist curl 4x10x48kgSeated cable row 4x15x100kg 2 Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 2, 2016 Share Posted May 2, 2016 Can you describe this 'fitness models' a bit more please. You use these for CNS activation? Quote Link to comment Share on other sites More sharing options...
Royz Posted May 2, 2016 Author Share Posted May 2, 2016 3 hours ago, Geralt said: Can you describe this 'fitness models' a bit more please. You use these for CNS activation? I'm not sure it's CNS what gets 'activated'... 3 Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 2, 2016 Share Posted May 2, 2016 1 hour ago, Royz said: I'm not sure it's CNS what gets 'activated'... Ah yes, good old thickbar eh 2 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 2, 2016 Author Share Posted May 2, 2016 20 minutes ago, Geralt said: Ah yes, good old thickbar eh Lol Quote Link to comment Share on other sites More sharing options...
Royz Posted May 4, 2016 Author Share Posted May 4, 2016 (edited) Training may 4th Did some serious ab work last sunday and as a result my abs where very sore today, which was a bit of a problem with the saftey bar squats. Safety bar squat up to 1x147,5kg/ 10x100kg/ 10x100kg/ 8x100kg Still having trouble with squatting. I'm just so slooow. Even with just 100kg I'm really slow. Don't know how to fix it, I'm just not 'feeling' the movement of the squat at all. Not getting anything out of the 'stretch reflex' either. Feels like I just fall into the hole and are stuck there.Overhead press from pins with multigrip bar Pins at chin height Up to 1x77,5kgOverhead press with multigrip bar Not from pins 10x45kg/ 10x55kg/ 6x65kg Shoulder is finally starting to feel better.Hammer strength plate loaded leg press Deadstop every rep up to 5x200kgStanding finger curls DO + DU 10+10x100kg/ 10+10x110kg/ 5+5x120kg 20x100kg DO/ 20x100kg DU/ 20x100kg DO/ 20x100kg DUBarbell wide grip front raises with chest on incline bench 4x20x20kg Been doing these for three weeks now. I think they are helping my shoulder issues.Barbell lockouts with fatgripz up to 1x145kg! Just decided to these on the spur of the moment and got a PR lift. Really weird after not doing any thickbar for 2-3? months.Machine rows 4x10x100kgWalking lunges up to 30kg dumbbells Edited May 4, 2016 by Royz Quote Link to comment Share on other sites More sharing options...
Grind Posted May 4, 2016 Share Posted May 4, 2016 Still training at FOX gym? If you what's your opinion on the gym? Quote Link to comment Share on other sites More sharing options...
Royz Posted May 4, 2016 Author Share Posted May 4, 2016 6 hours ago, Grind said: Still training at FOX gym? If you what's your opinion on the gym? Yep still training there. I'll pm you the long answer. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 7, 2016 Author Share Posted May 7, 2016 Training may 5th Hamstrings still sore from last time. From the walking lunges I think.DO deadlift from 5cm blocks with blue bands Speed 5x2x120kg/ 5x2x130kg Those blue bands are much tougher than the orange ones.Floor press up to 2x120kg/ 7x100kgRomanian deadlift 5x120kg/ 5x140kg/ 3x160kg/ 12x120kgDumbbell spoon press 8x40kg/ 7x40kg/ 7x40kg2HP with 54mm block 5x65kg/ 5x70kg/ 5x75kg/ 1x80kg/ 12x65kgDumbbell row 10x60kg/ 10x65kg Quote Link to comment Share on other sites More sharing options...
Royz Posted May 11, 2016 Author Share Posted May 11, 2016 training may 11thSquats speed, below parallel 8x3x110kg/ 3x120kg/ 3x130kg Wow those safety bar squats have really helped my squats! This was the first time in years squatting sort of felt 'comfortable' and speedy. Had no trouble going below parallel in years too.Overhead press multi grip bar Up to 2x75kg Shoulder still f*cked.Plate loaded machine squat up to 8x160kg First time trying these. Feel nice.Hammer strength shoulder press up to 8x60kg (each hand)Standing finger curls 20x100kg DU/ 20x100kg DO/ 20x110kg DU/ 20x110kg DO/ 20x120kg DU/ 20x120kg DO A lot of hitching going on, but I'm definitely getting stronger with these. Left wrist still feels a bit buggy though.Underhand chin ups 5x8Walking lunges up to 30kg dumbbells Quote Link to comment Share on other sites More sharing options...
Royz Posted May 13, 2016 Author Share Posted May 13, 2016 Training friday the 13th This training really came a day too early. Legs still heavy as sh*t from last tuesday.DO deadlift from 5cm blocks 1x180kg/ 1x190kg/ 1x200kg/ 0.95x212,5kg(couldn't quite lock it out)/ 5x180kgFloor press with orange bands Speed 3x3x70kg/ 3x3x75kg/ 2x3x80kg/ 3x85kg/ 3x90kgRomanian deads 2x20x100kgDumbbell spoon press 10x40kg/ 9x40kgSeal row 10x70kg/ 10x70kg/ 10x70kg/ 10x80kg First time trying these. Very nice. You can't use any momentum at all to get the weight up. See pic for explanation. 2HP 54mm block 5x60kg/ 5x65kg/ 5x70kg/ 3x75kg/ 4x75kg/ 4x75kg 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 25, 2016 Author Share Posted May 25, 2016 My training last friday was absolutely terrible no energy at all. Not logging it. Training tuesday may 24th I'm currently resetting a bit. The heavy triples, doubles etcetera aren't giving me any progress and my shoulder still hurts. Will be doing more high rep 'bodybuilding' stuff the next few weeks and no pressing movements at all. Will start Wendlers 531 when I think I'm 'healed'. Squat 20x120kg Just to motivate Bob (he is almost there). Squats felt really good today, definitely had a few reps left. Next time 125kg.2HP 54mm block up to 15x65kgGoodmornings 3x15x60kg Focussing on good form and really 'feeling' it.T-bar row 5x15x50kg Just getting some blood flowing.Single Leg curl 4x15x45kgHammer dumbbell curls 2x10x27,5kgHammer barbell triceps extensions 3x20x40kgSome ab stuff 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted May 25, 2016 Share Posted May 25, 2016 Great stuff Roy! Hats off! Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 28, 2016 Share Posted May 28, 2016 Almost into the third 531 cycle, now deload week. I really like this program Roy and feel this will suit me for years to come. I wonder why I never kept doing this program in the first place, since this approach always felt good to me. My base strength has definitely improved. Quote Link to comment Share on other sites More sharing options...
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