Jörg Keilbach Posted August 31, 2015 Author Share Posted August 31, 2015 Mo. 31.08.2015 Bench Press pinkie on the rings 5 x 45 5 x 55 5 x 65 3 x 75 1 x 80 4 x 85 4 x 85 3 x 85 3 x 85 3 x 85 Lying Trizeps Extensions 10 x 30 8 x 40 8 x 40 8 x 40 Bent Over Rows 5 x 41 5 x 61 5 x 71 5 x 71 5 x 71 RB 60mm Rolling Handle 50 x 5 50 x 5 50 x 5 50 x 5 50 x 5 50 x 5 RB 50mm Plate 2HP 30 x 5 30 x 5 30 x 5 30 x 5 30 x 5 30 x 5 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 1, 2015 Author Share Posted September 1, 2015 Th. 01.09.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 3 x 125 5 x 145 5 x 145 5 x 145 Romanian Deadlift 5 x 60 5 x 85 5 x 110 5 x 110 5 x 110 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 5, 2015 Author Share Posted September 5, 2015 Th. 03.09.2015 Bench Press pinkies on the rings 5 x 42,5 5 x 52,5 5 x 62,5 3 x 72,5 1 x 77,5 3 x 82,5 3 x 82,5 3 x 82,5 Rogue Multi Grip Bar JM-Press 10 x 30 8 x 30 6 x 30 Rogue Multi Grip Bar Curls 10 x 30 8 x 30 6 x 30 Gladiator Power Inch DB hold 5 x 36 alap about 8 - 10 sec. Gladiator Block Weight by the face 5 x 10 alap about 8 - 10 sec. 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 7, 2015 Author Share Posted September 7, 2015 07.09.2015 Bench Press pinkies on the rings 5 x 45 5 x 55 5 x 65 5 x 75 5 x 85 5 x 85 3 x 85 4 x 85 3 x 85 Bent Over Rows 5 x 47 5 x 67 5 x 77 5 x 77 5 x 77 Rolling Thunder ( new ) max test 1 x 72,5 ( plates only ) Two Hand Pinch max test http://www.strongergrip.com/modular-grip-system/two-hand-pinch/ 1 x 47,5 ( plates only ) I did the max tests because i want to start the program " GSD Thick Bar Programm " from John McCarter . I found out that thick bar training improves the healing of my elbow. I never trained Rolling Thunder. I am very delighted of my max. But the pinching is embrassing. A real weakness that i have to bring up big time! i think this will also improve my gripper performance. 1 Quote Link to comment Share on other sites More sharing options...
ZFJango Posted September 7, 2015 Share Posted September 7, 2015 Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future? Not realy Tom. Squating with a regular barbell is hard on my damaged shoulders and the trap bar i much safer for the lower back. I am turning 46 this year and don't want to risk anothe carastrophic injury for no reason. When i reach some decent strength levels i will probably only maintain them and work more on improving other aspects like endurance and mobility and especialy grip. Work smarter, not harder! I am with you. Slow and steady gains without injury! Solid workouts, Jorg!! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 7, 2015 Author Share Posted September 7, 2015 Weight is getting up there Jorg! Do you plan on squatting or deadlifting with a regular babrbell in the future? Not realy Tom. Squating with a regular barbell is hard on my damaged shoulders and the trap bar i much safer for the lower back. I am turning 46 this year and don't want to risk anothe carastrophic injury for no reason. When i reach some decent strength levels i will probably only maintain them and work more on improving other aspects like endurance and mobility and especialy grip. Work smarter, not harder! I am with you. Slow and steady gains without injury! Solid workouts, Jorg!! Thank's my friend! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 8, 2015 Author Share Posted September 8, 2015 Tu. 08.09.2015 Camber Bar Squats 5 x 60 5 x 80 5 x 100 added belt 3 x 120 1 x 140 5 x 150 5 x 150 5 x 150 Romanian Deadlifts 5 x 62,5 5 x 87,5 5 x 112,5 5 x 112,5 5 x 112,5 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 12, 2015 Author Share Posted September 12, 2015 Sa. 12.09.2015 Trap Bar Deadlift 5 x 60 5 x 100 5 x 140 added belt and calk 3 x 160 1 x 180 5 x 200 The calk made it so much easier to hold. 1 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 12, 2015 Share Posted September 12, 2015 STRONG! 1 Quote Link to comment Share on other sites More sharing options...
ZFJango Posted September 12, 2015 Share Posted September 12, 2015 Lifting like a BOSS! Hardcore, Bro. 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted September 12, 2015 Share Posted September 12, 2015 Getting strength back very nicely! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 12, 2015 Author Share Posted September 12, 2015 Tanks guys! I had to skip my deadlifts last week as well as the heavier squat workout where I do only top set for time reasons. Thins September the first I have a normal job where I have to work 5 - 6 days a week. The only three nights a week as a bouncer are over. I have to change my training schedule from 4 times to only 2 - 3 times a week. Next week i will also start the twice a week Rolling Thunder and 2-Hand Pinch cycle from John McCarter. The trap Bar Deadlifts felt very light today. I am confident that I will meet my goal of 5 x 210 KG in two weeks as planed. 2 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 16, 2015 Author Share Posted September 16, 2015 I planed to squat on monday but had to stop because after my second warm up set i pulled a muscel of my right leg. Since then i did a lot of mobility work with a roller. I hope i will be able to squat later this week. Generaly i have to increase my mobility work in the future. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 16, 2015 Author Share Posted September 16, 2015 We. 16.09.2015 Bench Press pinkies on the rings 5 x 45 5 x 55 5 x 65 5 x 75 4 x 85 added Reactive Sling Shot 6 x 85 6 x 85 6 x 85 6 x 85 6 x 85 Bent Over Rows 5 x 73 5 x 73 5 x 73 5 x 73 5 x 73 Rolling Thunder right hand: 19 x 55 left hand: 18 x 55 2-Hand Pinch 3 x 32,5 3 x 32,5 3 x 32,5 3 x 32,5 First time training with the Reactive Sling Shot! It felt great! It helps my pressing as i expected. I will probably never bench without it. I also started the GSD-Thick Bar-Program of John McCarter's new book. I am very glad to be able to work grip again. 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted September 16, 2015 Share Posted September 16, 2015 Good news, Jörg! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 16, 2015 Author Share Posted September 16, 2015 07.09.2015 Bench Press pinkies on the rings 5 x 45 5 x 55 5 x 65 5 x 75 5 x 85 5 x 85 3 x 85 4 x 85 3 x 85 Bent Over Rows 5 x 47 5 x 67 5 x 77 5 x 77 5 x 77 Rolling Thunder ( new ) max test 1 x 72,5 ( plates only ) Two Hand Pinch max test http://www.strongergrip.com/modular-grip-system/two-hand-pinch/ 1 x 47,5 ( plates only ) I did the max tests because i want to start the program " GSD Thick Bar Programm " from John McCarter . I found out that thick bar training improves the healing of my elbow. I never trained Rolling Thunder. I am very delighted of my max. But the pinching is embrassing. A real weakness that i have to bring up big time! i think this will also improve my gripper performance. The GSD Thick Bar Program is % based. For more exact calculateing i have to add the weights of the handles and pins to my max test weight. Rolling Thunder: 76,5 KG Two Hand Pinch : 52,5 KG I will use this maxes for my next workout. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 16, 2015 Author Share Posted September 16, 2015 Good news, Jörg! Yes! I never thought that i am that strong with the Rolling Thunder. I probably have more potential for thick bar than my loved grippers. 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted September 16, 2015 Share Posted September 16, 2015 Good news, Jörg! Yes! I never thought that i am that strong with the Rolling Thunder. I probably have more potential for thick bar than my loved grippers. Yea, numbers are great! I'm building my own rolling thunder, maybe half month, then it will be ready to carry some weight. I can put a good use on your grippers! Send them here! Quote Link to comment Share on other sites More sharing options...
Royz Posted September 16, 2015 Share Posted September 16, 2015 That's not bad at all on the rolling thunder! Do you have large hands Jörg? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 17, 2015 Author Share Posted September 17, 2015 That's not bad at all on the rolling thunder! Do you have large hands Jörg? 22 cm Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 19, 2015 Author Share Posted September 19, 2015 Sa. 19.09.2015 Camber Bar Squats 5 x 60 5 x 60 5 x 60 5 x 80 5 x100 3 x 120 1 x 140 5 x 155 * After all the foam roling i was able to squat again today. I was afraid that my quad would knot again. I did a few more warm up sets and only one top set. The weight was easy. I could propably have done 7 or 8 but didn't want to risk anything. I want to get the 3 sets of 5 with 160 KG next week as planed. Trap Bar Deadlift ( high position ) 5 x 60 5 x 110 5 x 160 3 x 180 1 x 190 5 x 205 Rolling Thunder 3 sec. x 58 3 sec. x 58 3 sec. x 58 Two Hand Pinch 1 x 35,5 1 x 35,5 1 x 35,5 1 x 35,5 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 21, 2015 Share Posted September 21, 2015 That's not bad at all on the rolling thunder! Do you have large hands Jörg? 22 cm Those are BIG hands! Nice! So You should try to train fatbar a lot to lift the InchDB! 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 21, 2015 Author Share Posted September 21, 2015 That's not bad at all on the rolling thunder! Do you have large hands Jörg? 22 cm Those are BIG hands! Nice! So You should try to train fatbar a lot to lift the InchDB! Yes, you are right. Just ordered a Pro Dumbell from FBBC. This will make progression a lot easyer. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 21, 2015 Author Share Posted September 21, 2015 Mo. 21.09.2015 Bench Press pinkies on the rings 5 x 40 5 x 50 5 x 60 added Reactive Sling Shot 5 x 70 5 x 80 5 x 90 5 x 90 5 x 90 5 x 90 5 x 90 Bent Over Barbell Rows 5 x 44 5 x 64 5 x 74 5 x 74 5 x 74 5 x 74 5 x 74 Rolling Thnder right hand: 18 x 56,25 17 x 56,25 lef hand: 16 x 56,25 15 x 56,25 2-Hand Pinch 3 x 35,5 3 x 35,5 3 x 35,5 3 x 35,5 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted September 22, 2015 Share Posted September 22, 2015 That's not bad at all on the rolling thunder! Do you have large hands Jörg? 22 cm Those are BIG hands! Nice! So You should try to train fatbar a lot to lift the InchDB! Yes, you are right. Just ordered a Pro Dumbell from FBBC. This will make progression a lot easyer. Please let me know what You think about this piece of equipment when You tried it! 1 Quote Link to comment Share on other sites More sharing options...
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