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Post by Steve Gardener on Apr 17, 2008 19:33:15 GMT
Thursday
laugh or cry... fucked if I know but after a strange workout or two yesterday I was on f**k**g FIRE today. Hands were locked in tight and I think if I hadn't started feeling dizzy and running out of steam I could have done a few more singles. This is the kind of session where when my hands open up I get a bone deep ache.
As it was I did 15 with 96.10-kilos or just short of 212lbs. I'd like to hit 231lbs for a single at the competition.
2HP @ 44mm
equ x 6 reps. Felt super light. Plus 30-kilos x 3 (ditto) reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos (96.10 total) x 15 x 1 reps. Rep 12 was held for time. I had the slightest skin tear on the very first rep at the base of my left thumb but it was more a dry flake and after that nothing. Each rep was tight and unmoving. A good days pinching.
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Post by Steve Gardener on Apr 22, 2008 10:39:07 GMT
Tuesday
back still tight (book session) but once in the gym ass-kicking mode.
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L11 x 3 x 1 rep L11 + 1 band x 3 x 1 reps
R/H: L10 x 1 rep, L16 x VVN, VVN, L15 + 3 bands x 3 x 1 reps
CG Bench - max only
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 72.5-kilos e/s x 4 x 1 rep
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Post by Steve Gardener on Apr 24, 2008 11:08:41 GMT
Thursday
Back massaging machine came today and I had a quick go before leaving and will wear it out over the next few days ha ha
I wasn't quite 'in the zone' today but as can be seen still hit the targets. It just felt like there wasn't any spare.
Leg Press
0-kilos x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 620-kilos x 6 reps
CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 75-kilos e/s (170) x 3 x 1 rep
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 27.5-kilos x 8 reps
Bwt: 20st 4lbs Down a little which is a shame but what the hey...
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Post by Steve Gardener on Apr 24, 2008 13:37:15 GMT
Thursday pm
Barely Pm mind. About an hour after coming back from Gymnation and prepping some orders I did the following. It is, as I said a few posts back, very much the case that heavy ass pinching takes a huge amount off of the Thumbless Rolling Thunder. It'll be interesting to see how this affects lifting on the day of the competition (not so many reps and a rest might help).
T/L/R/T
B/H: 60-kilos x 8 reps @
L/H:
R/H:
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Post by Steve Gardener on Apr 26, 2008 15:08:58 GMT
Saturday
A tough old session and still missing the 'zing' I'd like but the actual weights etc were top notch. Three events in about 2 hours and felt pukey by the end. Back still needs a little work although using the massager does help. There is a few spots when it's rubbing away which are actually sore to the touch.
Vulcan Gripper / Torsion grippers
B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep
L/H: CoC 3 x VVN (just off) L11 + 2 bands x rubbish.
R/H: CoC 3.5 x VVN (as near as damned closed), BBSE x 1 rep, L15 + 3 bands x 1 and VVN. Hands were done after this. Would have liked more.
Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos (5) x 1 rep - all no wrap.
L/H: plus 5.5-kilos (7.0) x 3 x 1 reps
R/H: plus 5-kilos (6.5) x 1 rep (very easy), plus 6.5-kilos (8.0) x 3 x 1 reps
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 rep, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 77-kilos (98.10-kilos total) x 8 x 1 rep New PB for multiple singles. I also tore the skin at the base of the left thumb a little but that's ok.
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Post by Steve Gardener on Apr 28, 2008 10:26:32 GMT
MondayMost days I wake up with my back stiff, sometimes a shoulder aches, sometimes other parts feel the strain. I eat my breakfast, take my vits and get ready to go to the gym wondering if it'll be a good session. Before I go I drink my coffee, take a pain killer or two and then pick up my bag. Then I have a workout like this one - f**k**g awesome!  Seated BB Press15-kilos (50) e/s x 8 reps, 30-kilos (80) e/s x 6 reps (easy), 40-kilos e/s x 1 rep. So easy I went to a new PB 45-kilos (110 or 3 big yellow 15's a side) x 3 x 1 reps. That's 242lbs in old money. DB Curls (all hammer style)10-kilos @ x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps (last set loose) Tricep Pressdown stack x 12 reps, plus 25-kilos x 12 reps, plus 45-kilos x 12 reps and then 8 reps Arms were PUMPED and were a gnats bollock under 20-inches. Just a tiny fraction but it was actually painful to keep trying to pump them so I stopped giving a nuts and had a protein drink. Bwt: 20st 8lbs 8oz
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Post by Steve Gardener on Apr 28, 2008 14:17:59 GMT
Monday pm
Both hands were all over the place to begin with and it took some modifications and adjustments to the load to get it right. I found a slight turning in of the wrist helped loads.
T/L/R/T
B/H: 60-kilos x 8 reps @
L/H: 85-kilos x 1 rep, then 0. Dropped to 82.5-kilos (weights only) x 4 x 1 reps. Too easy so upped to 83.75-kilos x 1, 1, 1, 1, 0, 1, 1 reps
R/H: 97.5-kilos x 4 x 1 reps then form went to nuts. Adjusted to 96.25-kilos x 0, 0, 1, 1, 1, 1 reps
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Post by Steve Gardener on Apr 30, 2008 10:47:44 GMT
Wednesday
Grippers
A gripper only session and annoyingly just off doing what I wanted.
L/H: CoC 3 x 4-5 x 1 all VVN
R/H: CoC 3.5 x 4-5 x 1 all VVN
1HL
A feel the groove session. I was adjusting the length of the chain for height and making sure the handle was anchored against my thigh etc.
20-kilos e/s x 1 rep @ hand, 40-kilos e/s x 1 rep @ hand. Working weight - 180-kilos plus the bar etc (194.54-kilos) x 4 x 1 reps @ hand. The first 2-3 reps were at link 4 and the later 1-2 at link 5.
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Post by Steve Gardener on Apr 30, 2008 18:17:39 GMT
Wednesday
Grippers
A gripper only session and annoyingly just off doing what I wanted.
L/H: CoC 3 x 4-5 x 1 all VVN
R/H: CoC 3.5 x 4-5 x 1 all VVN
1HL
A feel the groove session. I was adjusting the length of the chain for height and making sure the handle was anchored against my thigh etc.
20-kilos e/s x 1 rep @ hand, 40-kilos e/s x 1 rep @ hand. Working weight - 180-kilos plus the bar etc (194.54-kilos) x 4 x 1 reps @ hand. The first 2-3 reps were at link 4 and the later 1-2 at link 5
Wednesday pm
No matter what the pinch keeps moving forward. I actually held myself back from over-doing it a little. I got a teeny weeny skin tear at the base of the left thumb and decided not to push that or my always sore and stiff back. So stopped at 6 singles. The last one was a solid lowered down slowly lift.
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 77.5-kilos x 6 x 1 rep This was another new training / reps PB. So I dragged the whole thing over to our super duper (accurate to within 100g) scales and it showed 100.30-kilos or 221.12lbs.
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Post by Steve Gardener on May 1, 2008 14:29:33 GMT
Thursday pm
Benched with Loz and H (they did other stuff I just benched). PB's all round. Loz made 175-kilos and H 145-kilos. I hit the magic 4 plates a side I've wanted for ages. If I was honest I'll say it was a tad 'ooh 4 plates a side... scary'. But it got done.
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos a side x 1 rep, 75-kilos (170) a side x 1 rep, 80-kilos a side (180) x 1 rep.
As is usual for me 60-kilos was nothing, 100-kilos is where I actually start to feel the weight. 140-kilos and I need to tighten up everything, get some air in and so on. 160-kilos and 170-kilos and I'm in territory I've been in before so I know I can do it. 175-kilos was a place I've been to before so was more of a 'lets see how I feel now' rep. I felt a little cramp (as I did at xmas when I last went to this weight) so stretched and walked it off. 180-kilos was new, a little scary and yet was apparently smooth. I did feel my left foot slip a little so had it in mind to 'move quicker now before you lose grip'. I didn't actually feel the weight so much as know it was there and need to get the job done.
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Post by Steve Gardener on May 3, 2008 16:54:43 GMT
Saturday
Grippers
B/H: VG L1 x 6 reps, L7 x 3 reps
L/H: RB240 x 1 rep, BBGM x 1 rep, CoC 3 x 3 x 1 all to within 4mm
R/H: CoC 3.5 x 1 rep, BBSE x 3 x 1 reps. Deep set all grippers.
Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 1 rep (no wraps thus far - from this point forward wraps on)
L/H: plus 6-kilos (7.5) x 0 reps, plus 5.5-kilos (7.0) x 0, 1, 1 reps
R/H: plus 6.5-kilos (8.0) x 0 rep, plus 6-kilos (7.5) x 3 x 1 reps
TLRT
B/H: 45-kilos (50.4) x 8 reps
L/H: 85-kilos (90.4) x 8 x 1 reps
R/H: 97.5 (102.9) x 8 x 1 reps
Back stiff etc after. So stretched and tried keeping limber. I am using the massage pad machine for the full 15 minutes and the lower back is sore to the touch every single time the machine gets at it. But at the same time I feel more capable after.
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Post by Steve Gardener on May 6, 2008 13:54:54 GMT
Tuesday am
V strange session. Both grippers and pinch were a little off. That said many pints of Guinness were drunk over the day yesterday (my daughter, her hubby and the in laws were down for the day). A little warm today and I think I'm sweating the effects out.
So I have two options baring in mind I did the following (see below) either go mad and do a zillion reps on the grippers or come back and do pinch again later. We'll see.
Grippers
B/H: VG L1 x 6 reps@, VG L7 x 3 reps@,
L/H: RB240ip x 1 rep, BBGM x 1 rep, CoC3 x 4 x 1 attempts (all VVN). Also trying to use 20mm block as per comp rules
R/H: BBE x 1 rep, CoC3.5 x 1 rep,
2HP @44 mm
set x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 78-kilos x 3 attempts. All dead in the water.
Gripper stupidity
L/H: RB240ip x 13 X 1 reps
R/H: BBE x 12 X 1 reps and 1 VVN.
Tuesday pm
2HP @ 44mm
worked to 72.5-kilos loaded (longer pin so total weight was 94.5-kilos) for 20 x 1 reps. Very close to puking and I just know I am gonna be fucked tomorrow. Super tough workout. [ ]
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Post by Steve Gardener on May 7, 2008 13:17:40 GMT
Wednesday
I'm avoiding the leg press until after the event cos the weights so d**n heavy and my back so sore that I don't wanna risk injury. So just bench and pullover today
CG Bench
20-kilos (60) e/s x 8 reps, 40-kilos e/s (100) x 6 reps, 60-kilos (140) e/s x 1 rep, 75-kilos e/s (170) x 1 rep, then working max at 76.25-kilos e/s (172.5) x 3 x 1 solid reps. No collars all sweet as a nut. I felt like I could have made the 180 again.
Pullover machine
*12plates (of stack. Probably equates to 60-kilos) x 8 reps, 18p (90kg??) x 8 reps, stack (20plates or 100kg) plus 25-kilos pinned to the stack x 8 reps. * 1st set done before bench cos the rack was not free.
Bwt a little down at 285.5lbs
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Post by Steve Gardener on May 8, 2008 13:06:17 GMT
Thursday
Hard, hard, hard but with only a few days left it was also push, push, push.
Thumbless Rolling Thunder
All over the place.
New handle (spins freely)
L/H: eventually settled on 85-kilos x several reps (90.4 in the hand)
R/H: as above x 100-kilos (105.4)
Old handle (barely turns)
L/H: to 105-kilos (110.4) x 4 x 1 reps
R/H: to 120-kilos (125.4) x 4 x 1 reps
Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos (4) x 3 reps, plus 3.5-kilos (5) x 1 rep - all no wrap
L/H: plus 5.5-kilos (7) x 0, 1, 0, 1, 1,
R/H: plus 6.0-kilos (7.5) x 5 x 1 reps
Bwt: holding well on our unit scales.
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Post by Steve Gardener on May 10, 2008 10:18:12 GMT
Saturday
last pinch session - was a little off. I'm deffo over trained (not in itself a bad thing as the upcoming 4 days rest will see super-compensation take effect). I warmed up well, stretched etc. I also had to take the belt in one notch (as it's a lever type this involves a screwdriver).
Back sore, left shoulder sore, right wrist sore but also feeling tight. Inside left thigh still 'twanging' from time to time (not helped by Lozza playfully and not really that hard wrestling it).
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 0 (not locked in), plus 2 x 1 reps. Plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 77-kilos x 1 rep, plus 77.5-kilos x 1 rep (weighed at 99.2-kilos), plus 79.5-kilos x 0 reps Dropped back to 75 but was done.
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