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Post by Steve Gardener on Jul 23, 2008 16:05:17 GMT
Wednesday
Piss poor start. Both he Vulcan Gripper and 2 hand pinch work started badly and got worse. I changed to start crush grippers and they were just as bad. So, having stopped and drawn a line beneath it I went home. Another strong coffee, a prepped protein shake and as H knocked at the door I'd made a decision to go back and for want of a better phrase 'f**k myself up'. Here's how it went:
Part 1
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1, VN, VN, 0
R/H: L12 x 1 rep, L16 x VN, 1, VN
2HP @ 44mm
set up x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 3 x 1 reps (first two very rough), plus 72.5-kilos x 3 attempts (all crap).
Part 2
Vulcan Gripper
L/H: HG300 x 30 x 1 reps
R/H: CoC 3 x 30 x 1 reps
2HP @ 44mm
set up x 6 reps, plus 30-kilos x 5 reps, plus 60-kilos (82 in hand) x 16 singles (16 x 1), upped to +65-kilos (87) x 1 rep and 1 missed. Upped again to +70-kilos (92) x 1 and 1 missed rep. Dropped back down to 15 x 1 reps (31 in total at 82-kilos)
Much better.
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Post by Steve Gardener on Jul 25, 2008 12:12:22 GMT
Friday
Standard bar sumo style double overhand deadlifts (SB) supersetted with thick bar partial deadlifts double overhand in the rack (various heights)(TB) The thick bar was a hollow scaffold pole about 6 feet long. I did not bother with collars.
SB
60-kilos x 5 reps, 80-kilo x 5 reps, 100-kilos x 1 rep, 140-kilos x 4 x 1 reps**
TB
40-kilos x 6 reps, 80 x 4 reps, (set bar higher) 120-kilos x 1 rep, 160-kilos x 2 x 1 rep (1 wide grip and 1 narrow - 1 dizzy again), set bar higher again and trying not to let it rest on my nuts did 160-kilos x 1 rep again, 200-kilos x 2 x 1 rep (dizzy on first). I also tried 240-kilos but no go.
** on 2nd rep I was nigh on falling over I was so dizzy. Having staggered around trying not to fall over or bump me head etc I tried again realizing I was holding my breath too long in places hence feeling bolloxed. I also started dropping the bar on standard olympic bar deadlifts as lowering isn't an issue. I was trying, as best is possible, to get my hips down low so my back is flat. Picking the weight up is no problem, getting fully locked out was.
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Post by Steve Gardener on Jul 25, 2008 18:51:57 GMT
PM
CG Bench - max
Gymnation again (my own gym this morning)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 4 x 1 reps (last one hard) and back down to 140-kilos x 4 reps (new PB and again last one hard)
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Post by Steve Gardener on Jul 28, 2008 15:06:25 GMT
Sunday
Crappy days deadlifting.
One hand deadlifts
B/H: 60-kilos x 5 reps @, 100-kilos x 5 reps @, 132.5-kilos x 6 x 1 reps @.
Monday
I trained outside in the sun - nice. I also got a visitor to take a photo of me doing the set up and 78-kilos (about 101 ish in total) for a rep.
2HP @ 44mm
equ x 8 reps, plus 30-kilos x loads, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78-kilos x 1 rep (see photo), plus 78.5-kilos x 3 x 1 rep, 1 x missed rep, 5 x 1 reps (8 singles in total).
[image]http://img373.imageshack.us/img373/4180/dscf2652pb5.jpg[/image]
Photo of yours truly outside, sans shoes on a scorching hot day with 78-kilos loaded on to the (approx) 22-kilos set up at 44mm wide.
TLRT
B/H: 45-kilos x 8 reps @
L/H: (LP) 80-kilos x 0, 1, 1 reps. 82.5-kilos x 6 x 1 reps
R.H: (HP) 95-kilos x 1, 1, 1, 0, 1, 1 (slight twinge in wrist), 0, 1, 1,
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Post by Steve Gardener on Jul 30, 2008 16:01:25 GMT
Wednesday
Played an absolute blinder today. A very, very good session. Following the announcement from Randall Strossen at Ironmind of a new certification scheme for his CoC 3.5 gripper in between sets of pretty much everything else I did today I did single after single (right handed) with Sam Solimi's (a newer model than mine) 3.5 Included was 1 a tad off with a credit card and then later on several very wide closes. Indeed I did not miss a single close. I noted 13 or 14 in total but may have missed a few.
Crush Grippers
After warming up in the usual way I worked on CCS and wide closes for the new IM (3.5) cert scheme with my right hand. As above I did at least 13 wide closes. I did an equal amount of attempts with my hard 3 (around 3.29 or thereabouts)
Leg Ext
80-kilos x 8 reps, 105-kilos x 8 reps, 155-kilos x 8 reps (stack and 10-kilos added)
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 4 reps (try adding a 2.5-kilo disc to 45-kilos next time)
Leg Press
foot plate x 8 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 8 reps (could have been a tad deeper)
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 5!! Best yet.
Lat Pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos (stack and 10-kilos added)
2HP using 90-kilos disc
a few singles to warm up then using the buggered loading pin (the flanged end is broken off and it is a tube rather than solid) we (or rather I did) added 2.5-kilos a time thus: 90+2.5 x 1 rep, 90+5-kilos x 1 rep, plus 7.5-kilos x 1 rep and then adding 1.25-kilos (back load) I did 1 attempt (came up but not enough) x 1 and 1 solid rep. I then took the pin and 8.75-kilos in weights and scaled it at 10.3-kilos. So the last rep was a 90-kilo disc plus 10.3-kilos or 100.3 in total. I think, for now, that as much as anyone has ever done.
RT for fun
Sam wasn't done yet so I played around with 80+ on the light pin using a thumbless grip with either hand for a few singles for fun. As you do.
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Post by Steve Gardener on Jul 31, 2008 11:37:23 GMT
Thursday
Might do some lower back work later
TLRT
All light pin at GN
B/H: 45-kilos x 8 reps @
L/H: 80-kilos x 1 rep, 85-kilos x 5 x 1 reps, 87.5-kilos x 0 reps, 85-kilos x 1, 0, 0 time to stop.
R/H: 90-kilos x 2 x 1 rep, 100-kilos x 0, 97.5-kilos x 2 x 1 reps, 98.75-kilos x 1, 1, 0, 0 stopped
Bwt: 20st 2.5lbs
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Post by Steve Gardener on Aug 1, 2008 12:00:51 GMT
Friday
Hands are still a little fried AND I am no gonna do my deliberate
e overload sessions leading up to the Euros. So although I started out with some decent attempts I dropped then in favour of hard volume work
Grippers
B/H: CoC 1 x 1 rep, HG200 x 1 rep, CoC 2 x 1 rep, HG300 x 1 rep - all both hands
L/H: BBGM x VVN, VVN, 1, VVN - changed to HG300 x 1, then 11 x 2 reps
R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 2 x VVN then changed to BBE x 6 x 1 reps, followed by 7 x 1 with an assist (free hand touches spring)
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Post by Steve Gardener on Aug 1, 2008 18:30:45 GMT
Friday PM
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos (skipped by 72.5-kilos by accident, didn't do me any harm) x 1 rep, plus 79-kilos (a PB I think) x 7 x 1 reps. It would have been 8 x 1 but the skin at the base of the left thumb peeled back. Looks nice n pink. I then weighed the set up at 102.10-kilos as is.
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Post by Steve Gardener on Aug 2, 2008 14:28:17 GMT
Saturday
I'll be doing Thick bar deads Monday but as we're off to the team comp tomorrow got my shoulders and arms done today
Seated Press
50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 1 rep, 102.5-kilos x 2 x 1 reps (4 x 1 next time)
s/s with
DB Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 30-kilos @ x 7 reps (loose)
Tricep Pressdown
Stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 10 reps (PB)
Bwt 20st 1.5lbs
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Post by Steve Gardener on Aug 4, 2008 11:25:26 GMT
I spent pretty much all of yesterday in Devon with the lads. Some were competing, some watching and some, like me, got lumbered with loading and resetting. God I was hungry by the end (having planned on doing nothing but eat and taking photos I got to do none of the first and a little of the second).
As I'd missed out on thick bar deadlift work on Saturday and my back was sore etc etc I did them today. I need to practice more pulling from the floor than thick bar work so did more of that.
Monday
Sumo double over hand grip deadlifts
60-kilos x 8 reps, 100-kilos x 4 reps, 120-kilos x 1 rep, 140-kilos x 1 rep, 160-kilos x 6 x 1 rep (felt dizzy as before on a few) but got better as I did more. I can nigh on row the weight pass my knees it's just that lower back again.
30mm bar in rack holds using double over hand grip
bar (27) plus 80-kilos x 1 rep, plus 120-kilos x 1 rep, plus 160-kilos x 1 rep, plus 200-kilos x several single reps held for time.
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Post by Steve Gardener on Aug 4, 2008 18:38:30 GMT
I'm pushing my luck with recovery etc at the mo but will be resting tomorrow. I say that as we have a very special guest coming to do grip and I may be required to show him how but will not take it to workout levels. My lower back is v nice and sort and so I need to be careful. That said...
Monday PM
GN: I didn't get to use the rack, the bar or the plates I wanted so it was all over the place.
CG Bench - max
Bar (a thicker than usual bar which I think weighs 22-24? We have one so i need to check what it is) x 8 reps, 20-kilos a side (62-64) x 8 reps, 40-kilos a side (102-104) x 6 reps, 60-kilos e/s (142-144) x 1 rep. Then 70-kilos e/s (162-164) x 1 rep. being sure it was heavier I changed the weight to 67.5-kilos e/s (157-159) x 4 x 1 reps. Not so bad but not easy either. Dropped to 60-kilos e/s (142-144 again) x 3 reps and that was that. I'd wanted more so was a little off.
Bwt: considering I more or less starved yesterday 20st dead.
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Post by Steve Gardener on Aug 19, 2008 11:17:45 GMT
Tuesday
Back in the gym after the Euros (I won) for shoulders, arms and a little gripper work. Daft sod that I am I forgot to take the settings list for the Vulcan so see below:
Seated Press
50-kilos x 8 reps, 80-kilos x 6 reps, 105-kilos (42.5-kilos a side) x 3 x 1 reps (on last rep left arm was dragging behind).
V/gripper work
Giant setted throughout workout.
L1 x 6 reps@, l7 x 3 reps@,
L/H: L11 x VN, 1, 1, 1, 1 reps
R/H: L15 x 1 rep, L16 x 2-3 x 1 reps (not properly noted)
D/B Curls
S/S with press
10-kilos @ x 8 reps, 18-kilos x 8 reps, 25-kilos x 2 x 8 reps
TPD
Stack x 8 reps, plus 25-kilos x 8 reps, plus 40-kilos x 8 reps
Bwt:
282.5lbs
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Post by Steve Gardener on Aug 20, 2008 11:20:29 GMT
Wednesday
Some work to do was half done last night so a few minutes and then my warm up meant I'd had both time and energy to do some more work on the thick bar. Given how just about bloody awful this had been for me (I wish I'd taken a photo) just three months back when I did a sideways impression of a banana with a mere 135-kilos to win at the Euros was nice. Prior to my leaving our BSM/WSM competitor Laurence Shahlaei 'casually' (ahem) mentioned doing 180-kilos. At the Euros, with fire in my belly, I felt I might just have made 180 myself so thinking that 1) I'd like to spend a little more time on the exercise to see if I could improve (what with my lower back being relatively crap) and 2) see if I could hit 180-kilos today. Onwards...
Double overhand axle (2" thick) deadlift
NB: Bar weighs approx 30-kilos as is.
plus 40-kilos (70) x 6 reps, plus 60-kilos (100) x 4 reps, plus 80-kilos (110) x 4 reps, plus 100-kilos (130) x 2 reps, plus 120-kilos (150) x 1 rep, plus 130-kilos (160) x 1 rep, plus 140-kilos (170) x 1 rep, plus 150-kilos (180) x 1 rep. The last one, while hard from the floor and which, for a second, made me think I might 'touch cloth' :blink still felt like I may just have had another 5-kilos in me.
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Post by Steve Gardener on Aug 21, 2008 11:27:27 GMT
Thursday
2 hand pinch @ 70mm at GN
using the usual 2 x 15-kilo plates matched for size and a 2-inch diameter pin to stick the plates on but not allowing for spring style Olympic collars I did the following:
43.6-kilos x 6 reps
63.6-kilos x 3 reps
73.6-kilos x 1 rep
83.6-kilos x 1 rep
88.6-kilos x 1 rep
91.1-kilos x 1 rep
93.6-kilos x 1 rep
96.1-kilos x 1 rep*
98.6-kilos x 0 reps
96.1-kilos x 0 reps
93.6-kilos x 5 x 1 reps
* indicates that I did a max single of 95-kilos on a Euro set at 48mm during the Euro event but wasn't getting a good grip. I did not rub in chalk etc as some do on this set up using 2 discs only yet did more and then did 1.4-kilos less for 5 singles. All on a much thicker set up.
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Post by Steve Gardener on Aug 23, 2008 14:36:23 GMT
Saturday
Grippers - top hard reps done between other sets of leg work.
Leg extension
80-kilos x 8 reps, 115-kilos x 8 reps, 165-kilos x 8 reps (stack and a 20-kilo plate)
Leg Curls
20-kilos x 8 reps, 40-kilos x 8 reps, 47.5-kilos (2.5 fell off as I did some reps) x 8 reps
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 570-kilos x 8 reps
Grippers
B/H: VG L1 x 7 reps @, L7 x 3 reps @, HG200 x 1 rep @, CoC 2 x 1 rep @, HG300 x 1 rep @
L/H: BBGM x 1, 1, VVN, 1, CoC 3 x 0, BBGM x VN, VVN, 1, VN
R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1, VVN, VVN, VVN, 1, VVN, 1 reps
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