Fedaykin01 Posted April 30, 2004 Share Posted April 30, 2004 So it seems to be working huh? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 1, 2004 Author Share Posted May 1, 2004 Hi Frank!Your progress is impressive but did you lubricated your RT? I lubricated my RT and was shocked: I could not lift any longer 70kg righthanded! Hope your progress will not be stopped by Caramba! Keep on training! B. Hi Burkhard, no I haven't lubricated the RT up to now. (Is a new RT lubricated??) What I'm doing from time to time is to clean the space between the rotating handle and the inner axle using a compressor to blow all the chalk out. However, this is good reminder that I should clean it again before the next maximum test. Thanks! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 1, 2004 Author Share Posted May 1, 2004 So it seems to be working huh? Well, I equalized my PBs with both hands in the latest test. However, to judge the system I'd really like to see results after the first few weeks. Nevertheless, up to now it looks quite good! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted May 2, 2004 Share Posted May 2, 2004 (Is a new RT lubricated??)What I'm doing from time to time is to clean the space between the rotating handle and the inner axle using a compressor to blow all the chalk out. Hi! I don't think the new RT is lubricated. I think it's not enough to clean the RT with a compressor. Caramba (or something like this) is the way to go - it changes the RTs function completely - I always wondered why the RT rolls out of the hand.... - now I know why! B. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 3, 2004 Author Share Posted May 3, 2004 (Is a new RT lubricated??) What I'm doing from time to time is to clean the space between the rotating handle and the inner axle using a compressor to blow all the chalk out. Hi! I don't think the new RT is lubricated. I think it's not enough to clean the RT with a compressor. Caramba (or something like this) is the way to go - it changes the RTs function completely - I always wondered why the RT rolls out of the hand.... - now I know why! B. Hi Burki, I think I know what you mean. However, to measure myself I prefer just cleaning the RT as good as possible to get an idea what I'm capable of doing in competition. For a better training I just ordered the Rolling Handle of Clay Edgin. The handle rotates on bearings. I guess thats even more challenging than any lubrication on the RT. I'll keep you informed what happens then. Quote Link to comment Share on other sites More sharing options...
Matt76 Posted May 3, 2004 Share Posted May 3, 2004 Nice looking workout Franky Keep up the hard work and you'll be to 200 in no time Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 6, 2004 Author Share Posted May 6, 2004 05/06/04 Day 4 Today I was at my local IM dealer and played with a lot of stuff. (Holle-it up inch, Apollons Axle, Grippers, Hardy Handshake). So my expectations weren't really high today. Results: Max-Test Left 65 kg Right 75kg GVT-Sets Left: 10,10,10,10,10,10,10,7,8,6 with 40kg Right : 10,10,10,10,10,10,10,10,10,10 with 44kg Big suprise here, again I got 10x10 reps with my right. That means I will increase the weight for my right hand to 46,25 kg for my next workout. Here the updated graph for the 1RM entry tests. 80,0 ---------------- 77,5 ---------------- 75,0 ------------r--r 72,5 ---------r------ 70,0 ------r--------- 67,5 ---------------- 65,0 ---------l--l--l 62,5 ------l--------- 60,0 ---------------- Workout----1--2--3--4 The next workout will be on sunday 05/09/04 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 9, 2004 Author Share Posted May 9, 2004 05/09/04 Day 5 Today was a really successful day Max-Tests From now on I will use 1,25kg weights. Doing so I will see new PRs more often. Left: 67,5 kg (149lbs) PR Right: 76,25 kg (168 lbs) PR Two personal records! GVT-Sets Left: 10x10 Right: 10,10,10,10,10,10,10,10,9,7 Left handed weight will be increased to 42 kg (92,5 lbs) in the next workout. Updated graph for the 1RM entry tests: 80,0 ------------------- 00,0 ------------------- 77,5 ------------------- 00,0 ------------------r 75,0 ------------r--r--- 00,0 ------------------- 72,5 ---------r--------- 00,0 ------------------- 70,0 ------r------------ 00,0 ------------------- 67,5 ------------------l 00,0 ------------------- 65,0 ---------l--l--l--- 00,0 ------------------- 62,5 ------l------------ 00,0 ------------------- 60,0 ------------------- Workout----1--2--3--4--5 Next workout will be on thursday 05/13/04 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 15, 2004 Author Share Posted May 15, 2004 05/14/04 Day 6 Couldn't train thursday, my right wrist still hurt a bit. So I did the training yesterday right after my gym workout. Max-Test Left: 70 kg (154lbs) new PR Right: 75kg (165lbs) Damned, got to greedy after that PR with my left. I immediately tried 80kgs with my right and failed, of course. Even though I got some air under it. Then I stepped back to 78,75 then 77,5 then 76,25 and could lift 75kgs finally. Next time I start with an attempt with the smallest new PR that means I'll increase the PR-weight by 1,25 kg only. If I can lift it I increase the weight further. GVT-Sets Left: 10x10 with 42,5 kg (94lbs) Right: 10x10 with 46,25 kg (102lbs) Used weights will be increased to 45kg (99lbs) lefty and 47,5kg (105lbs) righty. Here the updated graph for the 1RM entry tests. 80,00 ---------------------- 78,75 ---------------------- 77,50 ---------------------- 76,25 ------------------r--- 75,00 ------------r--r-----r 73,75 ---------------------- 72,50 ---------r------------ 71,25 ---------------------- 70,00 ------r--------------l 68,75 ---------------------- 67,50 ------------------l--- 66,25 ---------------------- 65,00 ---------l--l--l------ 63,75 ---------------------- 62,50 ------l--------------- 61,25 ---------------------- 60,00 ---------------------- Workout-->--1--2--3--4--5--6 Next workout will be on sunday. Quote Link to comment Share on other sites More sharing options...
Vise Posted May 17, 2004 Share Posted May 17, 2004 after about six weeks of your gvt, you can try the advanced version: Advanced German Volume Training -------------------------------------------------------------------------------- For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point. Let's say you can barbell curl 100 lbs for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength: Workout 1: 10 sets of 6 @ 110 lbs Workout 2: 10 sets of 5 @ 115 lbs Workout 3: 10 sets of 4 @ 120 lbs Workout 4: 10 sets of 6 @ 115 lbs Workout 5: 10 sets of 5 @ 120 lbs Workout 6: 10 sets of 4 @ 125 lbs Workout 7: Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts! Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form: Workout 1: 10 sets of 5 @ 300 lbs Workout 2: 10 sets of 4 @ 315 lbs Workout 3: 10 sets of 3 @ 330 lbs Workout 4: 10 sets of 5 @ 315 lbs Workout 5: 10 sets of 4 @ 330 lbs Workout 6: 10 sets of 3 @ 345 lbs Workout 7: Test day. At this point, you would bench press 330 lbs for 10 reps. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 17, 2004 Author Share Posted May 17, 2004 It was my plan to use the advanced version after six weeks of the basic version as you can read in my first post of this thread. However, there was a fault in the advanced plan considering the modification of reps. (6,5,4,5,4,3 instead of 6,5,4,6,5,4). Source: http://www.bodybuilding.com/fun/luis13.htm Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 17, 2004 Author Share Posted May 17, 2004 05/17/04 Day 7 Next lesson learned: I did my Max-Tests and went to the gym afterwards. I did some hyperextensions beside the other work and tried to do my regular RT-workout afterwards at home. Must cancel the training after the 4th set since my lower back started to hurt. Max-Tests Left : 71,25 kg PR Right : 77,25 kg PR GVT-Sets No valid training session today. Here the updated graph for the 1RM entry tests. 80,00 ------------------------- 78,75 ------------------------- 77,50 ------------------------r 76,25 ------------------r------ 75,00 ------------r--r-----r--- 73,75 ------------------------- 72,50 ---------r--------------- 71,25 ------------------------l 70,00 ------r--------------l--- 68,75 ------------------------- 67,50 ------------------l------ 66,25 ------------------------- 65,00 ---------l--l--l--------- 63,75 ------------------------- 62,50 ------l------------------ 61,25 ------------------------- 60,00 ------------------------- Workout-->--1--2--3--4--5--6--7 Hope I will act more clever in the next workout. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted May 17, 2004 Share Posted May 17, 2004 Very good, Frank! Perhaps I should increase my workout-volume too. FK Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted May 18, 2004 Share Posted May 18, 2004 Nice work. You are coming along really good. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 18, 2004 Author Share Posted May 18, 2004 Thanks guys Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted May 19, 2004 Share Posted May 19, 2004 8.75 lbs left handed and 7.75lbs right in 7 sessions. I think thats awsome progress. Your left is catching up to your right too. I might have to get a rolling thunder sometime soon and try this as well. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 19, 2004 Author Share Posted May 19, 2004 Thanks Fedaykin. However the numbers should read as kg. So it's 8,75 kg ~ 19.25 lbs lefty and 7.75 kg ~ 17 lbs righty. Yeah, my left is really getting stronger and stronger. I feel still some potential when lifting weights near or at my PBs. With my right new PBs are really a struggle. The latest PBs with my left were quite easy. Thats more important for me than the actual gains. Back in January I could only lift 40 kg lefty and 60 kg righty due my arm break and partial paralyzation in my left hand. I'm now working on closing the #2 lefty, a goal I hadn't reached before my broken arm. (~ 1mm or ~ 1/32" was missing on my #2). Thanks again for motivating me further. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 21, 2004 Author Share Posted May 21, 2004 05/21/04 Day 8 Today I did my test and training right after my gym workout. Max-Tests Left: 72,5 kg (160 lbs) PR Right: 77,5 kg (171 lbs) GVT-Sets Left: 10x10 reps with 45 kg (99 lbs) Right 10x10 reps with 47,5 kg (105 lbs) Weights will be increased to 47,5 kg (105 lbs) left and 50 kg (110 lbs) right for the next workout. 1RM-Graph Here the updated graph for the 1RM entry tests. 80,00 ---------------------------- 78,75 ---------------------------- 77,50 ------------------------r--r 76,25 ------------------r--------- 75,00 ------------r--r-----r------ 73,75 ---------------------------- 72,50 ---------r-----------------l 71,25 ------------------------l--- 70,00 ------r--------------l------ 68,75 ---------------------------- 67,50 ------------------l--------- 66,25 ---------------------------- 65,00 ---------l--l--l------------ 63,75 ---------------------------- 62,50 ------l--------------------- 61,25 ---------------------------- 60,00 ---------------------------- Workout-->--1--2--3--4--5--6--7--8 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted May 23, 2004 Author Share Posted May 23, 2004 05/23/04 Day 9 Max-Tests Hmm, actually I lifted 73,75 kg lefty and 78,75 righty. However the left one wasn't safe. The hand started to open during the lift and I had to drop it really fast after the deadlift position. So I didn't let it pass that time. Left: 72,5 kg (160 lbs) Right: 78,75 kg (173 lbs) PR GVT-Sets Left: 10,10,10,10,10,108,10,4,4 with 47,5 kg (105lbs) Right 10,10,10,10,10,10,10,7,10,6 with 50 kg (110lbs) Since the 10x10 goal wasn't reach the weights remain the same for the next workout. 1RM-Graph Here the updated graph for the 1RM entry tests. 80,00 ------------------------------- 78,75 ------------------------------r 77,50 ------------------------r--r--- 76,25 ------------------r------------ 75,00 ------------r--r-----r--------- 73,75 ------------------------------- 72,50 ---------r-----------------l--l 71,25 ------------------------l------ 70,00 ------r--------------l--------- 68,75 ------------------------------- 67,50 ------------------l------------ 66,25 ------------------------------- 65,00 ---------l--l--l--------------- 63,75 ------------------------------- 62,50 ------l------------------------ 61,25 ------------------------------- 60,00 ------------------------------- Workout-->--1--2--3--4--5--6--7--8--9 I feel that I'm coming into a 'trained' state. I exect only little progress in the next workouts. Body weight (86kg or 189 lbs) will be a difficult lift for sure. Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted May 23, 2004 Share Posted May 23, 2004 Amazing results. Maybe your hands can be trained like the rest of your body... Or maybe the rest of our body needs to be trained more like we do our hands... Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 2, 2004 Author Share Posted June 2, 2004 I have stopped my training with the RT for a couple of days to get a good preparation for my two certifications next saturday. These will be the MMG Entry Level Certification with the IM #3 and the Warren Tetting Certification with a Super Master closed in a no-set style. Training will be continued on sunday 06/06/04. Quote Link to comment Share on other sites More sharing options...
GordonV Posted June 2, 2004 Share Posted June 2, 2004 Best of luck on the Certifications! Quote Link to comment Share on other sites More sharing options...
Fedaykin01 Posted June 3, 2004 Share Posted June 3, 2004 Good luck!!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 8, 2004 Author Share Posted June 8, 2004 06/08/04 What a bad day. Max-Tests Entry test went horrible today: Left: 67,5kg Right 72,5kg What a drawback. Now I'm looking for reasons: I did a 16 days pause from my RT training in order to have a good prep for my gripper certs last saturday. I stopped creatine on saturday. Today was the first really hot day (about 90 degrees) here and I felt a bit dizzy the whole day. Hope thats the main reason. If not I simply was weak today. Next session I will train in the early morning. Lets see what happens then. 1RM-Graph Here the updated graph for the 1RM entry tests. 80,00 ---------------------------------- 78,75 ------------------------------r--- 77,50 ------------------------r--r------ 76,25 ------------------r--------------- 75,00 ------------r--r-----r------------ 73,75 ---------------------------------- 72,50 ---------r-----------------l--l--r 71,25 ------------------------l--------- 70,00 ------r--------------l------------ 68,75 ---------------------------------- 67,50 ------------------l--------------l 66,25 ---------------------------------- 65,00 ---------l--l--l------------------ 63,75 ---------------------------------- 62,50 ------l--------------------------- 61,25 ---------------------------------- 60,00 ---------------------------------- Workout-->--1--2--3--4--5--6--7--8--9--10 Hopefully I'm doing better in the next session. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 9, 2004 Author Share Posted June 9, 2004 Sorry, I forgot to post the GVT-Results: Left: 10,10,10,10,7,7,6,6,5,5 with 47,5 kg Right: 10,10,10,10,10,7,8,8,5,6 with 50 kg Therefore next workout the weights will be the same. Quote Link to comment Share on other sites More sharing options...
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