No Rest for the Weary

[LitteringAnd]

I would be pissed (jealous) about how strong and young your are, but the pics always make up for it.

 

[CRZA]

For you buddy





BTW, I don't know what levels those are with the Orange spring, since it's a training spring. Maybe list the Front/Rear notches where the spring sits from now on. I can close 8/8 notches with the Orange. How far are you from that?

Cool, man. I can close 6/6 atm, I call that lvl 13 on a orange spring. Allthough I know your not supposed to measure the training springs in levels.. Ill start noting the notches instead.

I do rows like that, too. Well, haven't done them for a while, but I do do them. For some reason I enjoy working up to a max attempt on them.

Hah, maxing. Sounds like fun

I would be pissed (jealous) about how strong and young your are, but the pics always make up for it.

I dont agree, but thanks bro


overhead press
not worth noting, I failed 75. So ill stop 531 bullshit for the overhead press
not sure what to do here in the next weeks.

bench press close grip
warm up
77.5 x 5
87.5 x 5
97.5 x 5
Went upstairs and showered afterwards. really pissed off, no point in training.

Ill take a deload next week, i feel run down.

 

[toonie]

You could try out the ohp press program cratos wrote up. It took him to a bw press. Belph tried it out (he can comment on it's effectiveness). I have it saved away somewhere if belph doesn't.

Edit: Looked it up.

Press Routine (sets x reps):

Cycle 1:

Day 1: 65% (4x6)

Day 2: 70% (4x4)

Day 3: 80% (7x2)

Day 4: 90% (4x1)

Cycle 2:

Day 1: 65% (4x7)

Day 2: 70% (5x4)

Day 3: 80% (5x3)

Day 4: 90% (5x1)


At end of Cycle 2, add 5 lbs to each set and repeat.

iirc, you run each cycle over two weeks (so pressing twice a week). Similiar progression as 531 (5 pounds a month) but different percentages.

 

[Squat More]

We should have a little friendly competition with the Black spring, lets see who gets to a higher level by the end of 2012. I'll share the grip program I am doing, it's 3x a week with my heavy singles on my squat days.

 

[Squat More]

BTW I got a list of Vulcan calibrations from Matti Heiskanen

Vulcan Orange Spring
- Level 24 / 56kg / 123.48 lbs / rating = 2.34
- Level 23 / 55.5kg / 122.38 lbs / rating = 2.37
- Level 22 / 51.5kg / 113.56 lbs / rating = 2.09
- Level 21 / 50.5kg / 111.36 lbs / rating = 2.04
- Level 20 / 50kg / 110.25 lbs / rating = 2.00
- Level 19 / 46.5kg / 102.54 lbs / rating = 1.73
- Level 18 / 44kg / 97.02 lbs / rating = 1.52
- Level 17 / 43.5kg / 96.02 / rating = 1.48

- Level 16 / 40kg / 88.20 lbs / rating = 1.20
- Level 15 / 38kg / 83.79 lbs / rating = 1.03
- Level 14 / 37kg / 81.59 lbs / rating = 0.94
- Level 13 / 34.5kg / 76.07 lbs / rating = 0.71
- Level 12 / 32.5kg / 71.66 lbs / rating = 0.53
- Level 11 / 32kg / 70.56 lbs / rating = 0.48
- Level 10 / 29kg / 63.95 lbs
- Level 9 / 27kg / 59.54 lbs
- Level 8 / 26.5kg / 58.43 lbs
- Level 7 / 24kg / 52.92 lbs
- Level 6 / 22kg / 48.51 lbs
- Level 5 / 22kg / 48.51
- Level 4 / 20kg / 44.10 lbs
- Level 3 / 18kg / 39.69 lbs
- Level 2 / 18kg / 39.69 lbs
- Level 1 / 17kg / 37.49 lbs

And this is according to David Horne:

An orange spring is a training spring, and not one of the strong testing springs.

notch 8/8 with an orange spring is level 22 ORANGE
notch 9 front 8 back with an orange spring is level 24 ORANGE

Hope this helps

I closed 9/8 right handed Yesterday (squat day) so I'm at a Level 24 orange, level 13 black right handed, level 12 black left handed.

 

[belph]

You could try out the ohp press program cratos wrote up. It took him to a bw press. Belph tried it out (he can comment on it's effectiveness). I have it saved away somewhere if belph doesn't.

ress Routine (sets x reps):

Cycle 1:

Day 1: 65% (4x6)

Day 2: 70% (4x4)

Day 3: 80% (7x2)

Day 4: 90% (4x1)

Cycle 2:

Day 1: 65% (4x7)

Day 2: 70% (5x4)

Day 3: 80% (5x3)

Day 4: 90% (5x1)


At end of Cycle 2, add 5 lbs to each set and repeat.

Here it is.


I haven't been able to run two cycles consecutively yet, but It's effective.

 

[belph]

iirc, you run each cycle over two weeks (so pressing twice a week). Similiar progression as 531 (5 pounds a month) but different percentages.

I've also ran it as a three day. Though, that's because I don't bench. IIRC, Cartos used The program on Monday & Friday with benching on Wednesday.

 

[toonie]

I've also ran it as a three day. Though, that's because I don't bench. IIRC, Cartos used The program on Monday & Friday with benching on Wednesday.

I ran it for a cycle then had a complete revamp of my routine.

 

[belph]

I ran it for a cycle then had a complete revamp of my routine.

That's what happened to me the second time.



My goal is to run it for 4 cycles consecutively.

 

[CRZA]

BTW I got a list of Vulcan calibrations from Matti Heiskanen

Vulcan Orange Spring
- Level 24 / 56kg / 123.48 lbs / rating = 2.34
- Level 23 / 55.5kg / 122.38 lbs / rating = 2.37
- Level 22 / 51.5kg / 113.56 lbs / rating = 2.09
- Level 21 / 50.5kg / 111.36 lbs / rating = 2.04
- Level 20 / 50kg / 110.25 lbs / rating = 2.00
- Level 19 / 46.5kg / 102.54 lbs / rating = 1.73
- Level 18 / 44kg / 97.02 lbs / rating = 1.52
- Level 17 / 43.5kg / 96.02 / rating = 1.48

- Level 16 / 40kg / 88.20 lbs / rating = 1.20
- Level 15 / 38kg / 83.79 lbs / rating = 1.03
- Level 14 / 37kg / 81.59 lbs / rating = 0.94
- Level 13 / 34.5kg / 76.07 lbs / rating = 0.71
- Level 12 / 32.5kg / 71.66 lbs / rating = 0.53
- Level 11 / 32kg / 70.56 lbs / rating = 0.48
- Level 10 / 29kg / 63.95 lbs
- Level 9 / 27kg / 59.54 lbs
- Level 8 / 26.5kg / 58.43 lbs
- Level 7 / 24kg / 52.92 lbs
- Level 6 / 22kg / 48.51 lbs
- Level 5 / 22kg / 48.51
- Level 4 / 20kg / 44.10 lbs
- Level 3 / 18kg / 39.69 lbs
- Level 2 / 18kg / 39.69 lbs
- Level 1 / 17kg / 37.49 lbs

And this is according to David Horne:



I closed 9/8 right handed Yesterday (squat day) so I'm at a Level 24 orange, level 13 black right handed, level 12 black left handed.

Thanks for the list, but that really confused me, lol.
The best ive done is close with my right hand is 7/7 notches.
a 9/8 would be a level 24. Great job btw!!!
would a 7/7 be somewhere around lvl 18?
and how does lvl 20-22 only increase by 1.5kg. That doesnt make anysense.

And yes, Im up for any contest
and holy forearms on that finnish guy

 

[CRZA]

Here it is.


I haven't been able to run two cycles consecutively yet, but It's effective.

That does look like a fun routine, ive seen it being posted here.
It has me do OH press 2 times a week, i would like do it once, but could switch with Push press, allthough im starting to like push pressing.

I was thinking of really lowering the weight, take a wider grip and really do them strict. Tried it later today, and really felt in in my shoulders and trapZ.
The thing is, ive trained the press like a movement for quite some time. Im thinking of switching my focus to benching and have a overhead lift where I train it like a strenght and muscle building exercise, lets say a wide grip, really strict

- 5x5, then add weight if completed, if it gets hard, ill microload. When I start to fail, ill do hepburn method, so 8x2, add a rep every week untill you get 8x3, add weight, repeat if I fail here, ill do hepburn singles, 5x1, add single each week, end up with 10x1, then increase weight, repeat.

But thanks for the suggestion, might use it.

 

[Squat More]

Thanks for the list, but that really confused me, lol.
The best ive done is close with my right hand is 7/7 notches.
a 9/8 would be a level 24. Great job btw!!!
would a 7/7 be somewhere around lvl 18?
and how does lvl 20-22 only increase by 1.5kg. That doesnt make anysense.

And yes, Im up for any contest
and holy forearms on that finnish guy

Because the spring is basically stretched to it's limit. And that was just one individual spring, like torsion spring grippers, vulcan springs can vary slightly.


Yeah Matti has wicked forearms, and that's all power not just weak high rep hypertrophy.


Going to PM you my grip routine.

 

[CRZA]

alright, that explains it. Thanks
Ill check the PM

-------
had a good warm up
Squats
50 x 3
70 x 3
90 x 3
110 x 5 x 2

Deadlifts
70 x 3
110 x 3
130 x 3
150 x 1
165 x 4 x4
187.5 x 2
210 x 1 + fail.
first I failed beltless, then failed with a belt.
I really dont know what to do know... Shouldnt have to fail in week 3.
funny how my best lift and favorite lift became my worst and least favorite lift.
might do this after my deaload week
The Intermediate Deadlift Cycle
did it before the summer (?) and got some solid pounds from it.
pretty much cycling lifts every 2 weeks, once a week you go for a pr, the other day you "practice the lift"
Thinking of using sumo deads, deficit deads and snatch grip deadlifts.

front squats
80 x 5
90 x 5
100 x 5

grip later on
DE grippers
1/1 x 3
2/2 x 3
2/3 x 3
4/3 x 10 x 2
3/2 x 20,20,20,20,20

Pinch holds
left hand; 10kg x 20,20,20sec
right hand (thick gloves): 15 x 15,10,12

 

[CRZA]

Going to continue with ortmayer deadlift, only lowering my max waay down.

Bench press 5/3/1 cycle 2? week 3
bar x 10
40 x 5
60 x 5
80 x 3
---
92.5 x 5
102.5 x 3
115 x 5 PR, as ive never done this weight for reps before.
Slowest bench ever? I think so. Last rep was a huge grind. Oh well. Following 2 bad days of training im happy I got what I wanted

Push press, cleaned
57.5 x 5
67.5 x 5
77.5 x 5

One arm barbell rows
+20kg x 20,20,20

Triceps pushdowns
35 x 15,15,15

Pinch grip, right hand
no gloves; 25kg x 4,3,3,3,3sec. =/
20kg x 25sec.

 

[belph]

I have the sudden urge for sweets.

 

[CRZA]

Yeah, "sweets"

 

[kotriz]

im thinking of getting a vulcan gripper, since you do grip training whats your opinion? you grip train on separate days?

 

[CRZA]

I train grippers on friday, sunday, tuesday and thursday.
The vulcan is great, I def. recommend it! Get an orange spring, if you never trained grip before.

 

[Squat More]

The Vulcan is deff. worth every penny, and if you order get the black spring because eventually you will want to work on a tougher spring. Orange is great for higher reps as well, many different resistance levels.

 

[MilkManUK]

Diabetes here I come.