Pedro06 Posted January 7, 2008 Author Share Posted January 7, 2008 What do you thing about this routine: Monday: bench + gripper (negative and overcrush 10-15singles) Tuesday: bend + wrist Wednesday: Deadlift + pinch lift (hub or 1H or 2H) + 2 exercices of this list (RT, 1H partial lift, V bar 1" or 2", holding, deadlift 1H olympic bar) Tuesday: light bench + gripper Friday: bend + wrist Saturday: Military press + pinch lift (hub or 1H or 2H) + 2 exercices of this list (RT, 1H partial lift, V bar 1" or 2", holding, deadlift 1H olympic bar) Sunday: rest Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 9, 2008 Author Share Posted January 9, 2008 Today: 1. Deadlift 5x180kgs (easy), 2x5x160kgs 2. dumbell curl 3x10x22kgs Next week 190 for deadlift. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 10, 2008 Author Share Posted January 10, 2008 1. Bench 9x4x115kgs - 10x115kgs Good feeling. grip: 1. Grippers CCS R/H: #2.5 x1reps / x0 (1mm) / x0 (2mm) / x0 (5mm) I have a big work for close the #3! L/H: #2 x1reps / x0 (3mm) / x0 (5mm) / x0 (5mm) 2. expand your hand IM 2x50reps green band Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 12, 2008 Author Share Posted January 12, 2008 1. Lat + front raises 4x12x12kgs 2. Shoulders rotators 3x20x6kgs Grip: 1. wrist developper david horne L/H front: 20/15/10reps with band and 5reps with blue spring on the easier level PR R/H front: 20/15/10reps with band and 3reps with blue spring on the easier level PR Du style 5 easy nail explosive 2. Rear lever 3x10reps Good workout, I'm happy I shall have finally will use the spring on the wrist developper. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 14, 2008 Author Share Posted January 14, 2008 Today good workout. 1. bench 9x3x120kgs - 9x120kgs 2. explo 10" box squat 5x3x100kgs grip: grippers CCS R/H: 1x#2.5, 3x1x#2.5 with help other hand for last mm L/H: 1x#2, 3x1x#2 with help other hand for last mm Expand your hand 2x30reps with yellow IM band. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 15, 2008 Author Share Posted January 15, 2008 1. RT "thumbless" R/H: 10x20kgs, 5x55kgs too easy i try a new max 1x72.5kgs, 1x75kgs Pr M/G: 10x20kgs, 5x50kgs too easy, 1x72.5kgs, 1x75kgs Pr 2. V bar R/H: 5x40kgs, 5x81kgs, 3x1x81kgs L/H: 5x40kgs, 5x96kgs, 3x1x96kgs 3. One hand lift (first time) R/H: 1x65kgs, 1x105kgs, 1x145kgs, 1x185kgs Pr L/H: 1x65kgs, 1x105kgs, 1x145kgs, 1x185kgs Pr My goal for the contest is go up for the RT (85kgs/82.5 or 80kgs). Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 17, 2008 Author Share Posted January 17, 2008 Today: 1. deadlift warm up: 10x60kgs, 5x110kgs, 3x160kgs set: 5x190kgs (cool!), 2x5x160kgs Grip: 1. grippers bad day some shit!!!!! I have can be lost grip in deadlift???? i don't know! 2. 2H pinch @44: 2x15x40kgs BIG PR (last 5reps!) Dumbell curl 3x10x23kgs dumbell. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 18, 2008 Author Share Posted January 18, 2008 (edited) today only grip: RT (thumbless): R/H: 2x12x60kgs L/H: 1x13x57.5kgs, 1x12x57.5kgs V bar: R/H: 5x1x97.25kgs (easy) L/H: 1x1x97.25kgs (video), 5x1x82.25kgs Good workout... Edited January 18, 2008 by Pedro06 Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 18, 2008 Author Share Posted January 18, 2008 V bar 97.25kgs video, left hand, sorry We don't see me but I was alone thus I could not film better. Video Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 19, 2008 Author Share Posted January 19, 2008 (edited) Today i fell not good, in more, I have aches in forearm with the yesterday's RT, but very good workout: 1. karlsen crucifix lot of set and hold with 6kgs dumbell 2. military press 3x6x45kgs Grip: 1. wrist developper: R/H front: 15reps with band, 2x10reps with hard spring on 1 level L/H front: 15reps with band, 2x8reps with hard spring on 1 level 2.reverse bending: Stretched steel 6mm: 1x7", 1x6", 1x5.5" PR down 1x7.5" 3. DU bend: Stretched stell 6mm: 1x5", 1x4.5" IM: 1x yellow nail, 1x 5.5" blue nail Pr (easy ) down 1x green nail . Wrist, hand and forearms are die but I'm happy Edited January 19, 2008 by Pedro06 Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 19, 2008 Author Share Posted January 19, 2008 error from wrist developper it's easier spring, not hard!!!!!!!!!! I still have some work! Quote Link to comment Share on other sites More sharing options...
the swiss Posted January 21, 2008 Share Posted January 21, 2008 vbar looked very easy!! keep it going! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted January 21, 2008 Share Posted January 21, 2008 welldone with the PR bend. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 21, 2008 Author Share Posted January 21, 2008 Thank Today just gripper (rest power): Grippers: 18mm choker HG300 (calibrated 2.8): R/H: 4x0 (every attemp 1mm and help with other hand and crush 3s) L/H: 4x0 (3 attemp 5 to 7mm and last 4mm) both hand: NC x HG350 (calibrated 3.36) OC x HG200 NC x HG350 OC x HG200 8 singles, today tired and difficult workout. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 22, 2008 Author Share Posted January 22, 2008 Great workout today: RT "thumbless": B/H: up to 65kgs R/H: 65kgs x12reps, 8reps L/H: 65kgs x8reps, 8reps V bar: B/H: up to 80kgs R/H: 5x1x100kgs (easy) L/H: 5x1x85kgs (easy) My new routine: Power and assistance: (goal are for the powerlifting french championship) Monday: Shoulders Tuesday: Arm Wednesday: rest Thursday: Bench (goal 200kgs with bench shirt) Friday: rest Saturday: deadlift (goal 260kgs raw) Sunday: rest Grip: Monday: Grippers, dynamic thumb Tuesday: RT, V bar (sometimes 1H lift) Wednesday: rehab (extensors and agility ball) Thursday: grippers, 2H pinch Friday: rehab (extensors and agility ball) Saturday: wrist, bend Sunday: rest If you have comments ... Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 23, 2008 Author Share Posted January 23, 2008 Rehab: 1. extensors 3x10reps with blue elastic band IM 2. agility ball 6x1min with both hand. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 24, 2008 Author Share Posted January 24, 2008 Big good day today! 1.Grippers: Choked à 18mm HG300: D: fermé + OC 3s PR (video) G: miss 5mm (video) D: fermé + OC 5s PR G: miss 5mm D: fermé + OC 5s G: miss 5mm Choked à 20mm (// set): D: miss 1mm G: miss 7mm D: miss 2mm (tired!) G: miss 8mm BTR OC HG200 NC HG350 BTR OC HG200 NC HG350 BTR OC HG200 Very happy and good crush, 10singles 2. 2H pinch @40: 16x42.5kgs PR (hold 15x40!); 14x42.5kgs I put the gripper's video this evening. Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 24, 2008 Author Share Posted January 24, 2008 The video: Choked 18mm - HG300 (both hand) Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 25, 2008 Author Share Posted January 25, 2008 Rehab today: 1. extensors with IM elastic band, speed reps: 20x green; 20x blue; 15x red; 5x red + white (both hand) 2. agility ball: 2x 1min Quote Link to comment Share on other sites More sharing options...
Pedro06 Posted January 26, 2008 Author Share Posted January 26, 2008 (edited) this morning: 1. Wrist developper: R/H before: 2x20reps with band, 10x spring position 1, 0x spring position 2 L/H before: 2x20reps with band, 15x spring position 1 PR, 0x spring position 2 (miss just some mm! ) 2. DU bend: stretched steel 6mm: 1 x 17.8cm, 1x12.7cm IM: 1 x yellow nail, 1x 5.25" blue nail PR (really easy ) next week I try 5" bleu nail. Down 1 x green nail 3. Wrist curl OB: 3x10x60kgs Good workout. Edited January 26, 2008 by Pedro06 Quote Link to comment Share on other sites More sharing options...
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