Jörg Keilbach Posted January 22, 2016 Author Share Posted January 22, 2016 Fr. 22.01.2015 Swings 7 x 10 x 24 Get Up 5 x 1 x 16 Grippers ( MMS ) 2 x 5 x Trainer @ 53 5 x # 1 @ 77 1 x # 1,5 @ 88 1 x # 2 @ 98 3 x # 2 @ 103 2 x # 2 @ 103 Set Practice 3 x 3 x # 2 @ 114 TTK seated 3 x 7 x 15 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 23, 2016 Author Share Posted January 23, 2016 Sa. 23.01.2015 Swings 10 x 10 x 24 Get Ups 5 x 1 x 16 Quote Link to comment Share on other sites More sharing options...
slazbob Posted January 23, 2016 Share Posted January 23, 2016 Jõrg- What does your set practice consist of? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 24, 2016 Author Share Posted January 24, 2016 Jõrg- What does your set practice consist of? I am setting the gripper as on a regular attempt and close it down with both hands. This is a weakness for me. I have never done this before. I want to get it to about 20 pounds over my closing max and keep it there. Quote Link to comment Share on other sites More sharing options...
slazbob Posted January 24, 2016 Share Posted January 24, 2016 Jõrg- What does your set practice consist of? I am setting the gripper as on a regular attempt and close it down with both hands. This is a weakness for me. I have never done this before. I want to get it to about 20 pounds over my closing max and keep it there.Another great way to build your setting power is to set the gripper the same way, but set it closed with the set hand...in other words, close it shut with the set hand. It's a bit rough on the index finger & elbow, so use a trainer at first. Then build up from there- if you can close a no.2 using this method, you can set the big grippers easily. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 24, 2016 Author Share Posted January 24, 2016 I know Jedd calls it light set practice in his CBT book. I will use this too. Thanks for reminding me. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 25, 2016 Author Share Posted January 25, 2016 Mo. 25.01.2015 Swings ( 1 set every 90 sec. ) 10x 10 x 24 Get Ups 5 x 1 x 16 * No time for grip today. I will do it tomorrow. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 26, 2016 Author Share Posted January 26, 2016 Th. 26.01.2016 Grippers ( MMS ) 3 x 10 x T @ 53 5 x # 1 @ 77 1 x # 1,5 @ 88 1 x # 2 @ 98 3/2 x # 2 @ 103 3/1 x # 2 @ 103 2/1 x # 2 @ 103 3 x isometric hold alap #2 @ 103 ( could not hold each set for 10 sec. ) 3 x 10 sec. isometric hold Frankenstein ( level 2 ) TTK 3 x 8 x 15 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 28, 2016 Author Share Posted January 28, 2016 That was me at my peak back in 2006 before my first serious Injurie. Always hungry!😜 3 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 28, 2016 Author Share Posted January 28, 2016 Th. 28.01.2015 Swings ( 1 set every 90 sec. ) 10 x 10 x 24 Get Ups 5 x 1 x 16 Grippers ( MMS ) 5 x 5 x #1,5 @ 88 Frankenstein Isometric 3 x 10 sec. x level 3 Last two fingers Isometric on RB Adjustable ( BTR ) 3 x 10 sec. x level 4 TTK seated 3 x 10 x 15 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted January 28, 2016 Share Posted January 28, 2016 That was me at my peak back in 2006 before my first serious Injurie. Always hungry! Looking dangerous!!! 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted January 28, 2016 Share Posted January 28, 2016 That was me at my peak back in 2006 before my first serious Injurie. Always hungry! Looking dangerous!!! Beast mode, Jörg! 1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted January 28, 2016 Share Posted January 28, 2016 That was me at my peak back in 2006 before my first serious Injurie. Always hungry! Looking dangerous!!! Beast mode, Jörg! You look like You want to say: "I know that You are looking at me and wonder how much I want to eat or how much bigger I want to get - but I don't care about this!" It's always the same at a certain level - You must not care about the ordinary.... Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted January 30, 2016 Author Share Posted January 30, 2016 Sa. 30.01.2016 Grippers ( MMS ) 5 x 3 x # 2 @ 98 Heavy Set Practice 3 x # 2 @ 114 3 x # 2,5 @ 117 3 x # 2,5 @ 120 Last Two Fingers on RB Adjustable ( BTR ) 3 x 10 Sec. @ level 6 TTK seated 3 x 15 x 10 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 3, 2016 Author Share Posted February 3, 2016 We. 03.02.2016 Swings ( 1 set every 90 sec. ) 10 x 10 x 24 Get Ups 5 x 1 x 16 Grippers ( MMS ) 1 x # 2 @ 98 1 x # 2 @ 105 1 x # 2 @ 109 1 x # 2 @ 112 1 x # 2 @ 114 Klicks 8 x # 1,5 @ 88 5 x # 1,5 @ 88 Last Two Fingers ( BTR-RB-Adjustable ) 3 x 10 sec. @ level 8 TTK ( thumbs up ) 5 x 5 x 6,25 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 5, 2016 Author Share Posted February 5, 2016 Fr. 05.02.2016 Grippers ( MMS ) 3 x 4 x # 2 @ 98 Frankenstein Elite Isometrics 3 x 10 sec. x level 4 * Last Two Fingers Isometrics 3 x 10 sec. x IM Tug # 4 TTK ( thumbs down ) 3 x 20 x 10 * Could not hold the gripper shut for 10 sec. at every set. Next time same resistance. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 5, 2016 Author Share Posted February 5, 2016 Got this old foto from a former bouncing workmate. Good old times! 1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted February 5, 2016 Share Posted February 5, 2016 How long is this ago? When I remember the bouncers who trained at my gym (17 years ago) nobody would have known anything about Westside!! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 5, 2016 Author Share Posted February 5, 2016 This was around 2005 - 2007. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 5, 2016 Author Share Posted February 5, 2016 The first time i read about Westside was1995. Arnold Classic bodybuilding champ Mike François worked with Louie Simmons back then. At that time he was my favourite bodybuilder. In 2003 i ordered all the Westside VHS videos from Mr Korte. Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted February 5, 2016 Share Posted February 5, 2016 Wow, that's pretty early! I first heard of Westside in 2003 but did not really care about it until 1 or 2 years ago! Interesting to know that Mike Francois did train with Louis SImmons - did not know that!! Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted February 5, 2016 Share Posted February 5, 2016 I learned about Westside Method in 2001 or 2002. I still use many Westside principle to this day, even for Grip Training. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 8, 2016 Author Share Posted February 8, 2016 08.02.2016 Grippers ( MMS ) 3 x 5 x # 2 @ 98 Heavy Set Practice 3 x # 2,5 @ 117 2 x # 2,5 @ 122 1 x # 2,5 @ 127 Last Two Fingers Isomatrics 3 x 10 sec. x Frankenstein Advanced @ level 0 TTK ( thumbs down ) 3 x 12 x 15 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 10, 2016 Author Share Posted February 10, 2016 We. 10.02.2015 Grippers ( MMS ) 3 x 3 x # 2 ( 103 ) Isometric Hold 3 x 10 sec. x Frankenstein Elite ( level 4 )* Isometric Hold ( last two fingers ) 3 x 10 sec. x Frankenstein Elite ( level 1 )* TTK ( thumbs down ) 3 x 5 x 16,25 * I couldn't hold each set for 10 sec. Next time same resistance! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted February 16, 2016 Author Share Posted February 16, 2016 Th. 16.02.2015 Grippers ( MMS ) 3 x 2 x # 2 @ 105 Klicks 3 x 10 x # 1,5 @ 88 Heavy Set Practice 3 x # 2,5 @ 117 3 x # 2,5 @ 122 2 x # 2,5 @ 127 Loadable Blob ( with plates added to the pin ) 8 x 1 x 10,5 Quote Link to comment Share on other sites More sharing options...
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