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Post by Steve Gardener on Aug 25, 2008 11:02:22 GMT
Monday (bank holiday)
Another day another training session. My need to be the best remains in place. Such are my thoughts when on the platform.
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 x 1 rep
plus 77.5-kilos x 1 rep
plus 80-kilos x 0, half up
plus 80-kilos x 1, iffy
plus 80-kilos x 0, half up
plus 80-kilos x 1, ok
plus 80-kilos x 1, best
plus 80-kilos x 1, solid
plus 80-kilos x 1, good
plus 80-kilos x 0 - did not budge
I think 5 successful singles with what was scaled at 102.3-kilos is my best ever session.
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Post by Steve Gardener on Aug 26, 2008 10:59:43 GMT
Tuesday
CG Bench and MM1 cert attempts
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 x 3 reps
MM1 Cert attempts
See Gripboard for result.
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Post by Steve Gardener on Aug 27, 2008 11:14:51 GMT
Wednesday
double over hand thick bar deadlifts
At GN using a 35-kilo solid bar
bar +
40-kilos (75) x 4 reps
60-kilos (95) x 3 reps
80-kilos (115) x 3 reps
100-kilos (135) x 2 reps
120-kilos (155) x 1 rep
140-kilos (175) x 1 rep
150-kilos (185) x just off lock out
145-kilos (180) x just off lock out.
I need to drop weight and work on form and do more multiples with about 160-170-kilos
Bwt: 280.5lbs
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Post by Steve Gardener on Aug 27, 2008 18:15:54 GMT
Wednesday pm
Cos I can and ok considering the thick bar stuff in the am.
Vulcan Gripper work
B/H: L1 x 6 reps @, L7 x 3 reps@
L/H: L10 x 1 rep, L12 x VVN, 1, VVN, VN, VVN, 1, VN
R/H: L12 x 1 rep, L16 x 1, x1, VVN, VVN, 1, VVN, VVN*
* some of the VVN reps may have been closed but I had my hand away from me and was straining too damned hard to see. Because I wasn't 100% sure the handle had touched on most of these I've said VVN (very, very, near) instead of counting them as a rep.
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Post by Steve Gardener on Aug 29, 2008 11:21:58 GMT
Friday
Seated Press (machine cos both racks were in use)
1/2 stack x 8 reps, stack x 8 reps, plus 30-kilos x 6-8 reps, plus 60-kilos x 6 reps, plus 90-kilos x 4 reps
Dumbbell curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos x 3 x 6 reps
TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 2 x 8 reps, and 1 x 12 reps to finish.
Bwt: 20st 2.5lbs / 282.5lbs
NB: no super sets except heavy curls and heavy TPD nor grippers today
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Post by Steve Gardener on Aug 29, 2008 18:46:57 GMT
Friday pm
Man my sciatica was making my left leg shake as this got hard. Rest tomorrow and grippers Sunday.
2HP @ 70mm (GN)
43.6-kilos x 6 reps,
63.6-kilos x 3 reps
73.6-kilos x 1 rep
83.6-kilos x 1 rep
93.6-kilos x 1 rep
94.85-kilos* x 1, 1, 1, 1, 1, 1, 1/2 up shaking, fail - did not budge
* 1.25-kilo back loaded.
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Post by Steve Gardener on Aug 31, 2008 12:50:47 GMT
Sunday
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 sets of 4 reps (147.5 next time for 4 x 3)
Grippers
all sets super setted with bench
B/H: usual gripper steps warming up
L/H: BBGM x 1 rep, x 2 reps, x 2 reps, x VVN/1 rep, VVN/1 rep, x 2 reps, x 2 reps, VN/VN
R/H: HG350 x 1 rep, coC 3.5 x 1 rep (deep set), BBSE x 1 rep, VN, x 1 rep, x 1 rep, x 1 rep, x 0 fin.
Bwt: 281.5 in flip flops
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Post by Steve Gardener on Sept 2, 2008 12:03:13 GMT
Tuesday
legs and back
Leg ext
80-kilos x 8 reps, 145-kilos x 8 reps, stack (145) plus 30-kilos (175) x 6 reps
Leg Curls
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps
Leg press
0-kilos @ leg x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos (mis-load but I didn't care so left it on) x 6 reps - hard!
Lat pulldown v-bar (leaning back)
80-kilos x 8 reps, 140-kilos x 6 reps, 155-kilos x 6, 5, 5 reps
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Post by Steve Gardener on Sept 3, 2008 17:40:29 GMT
Wednesday am
double overhand (thumbless as well) deadlifts
(sumo style as before)
All for form and not weight. So ass DOWN and hips thrust through once I was warmed up.
60-kilos x 3, x 6 reps, 80-kilos x 4 reps, 100-kilos x 3 x 4 reps
Wednesday pm
Vulcan gripper
I used Paul's for most of the workout which might be why I did rather well. It feels about on par with the one I certified on at David's (ie: David's personal VG).
B/H: L1 x 6 reps @, L7 x 3 reps @ as per
L/H: L10 x 1 rep, L12 x 1 rep, L13 x 1, x 1, x 1 with an Ironmind white band on. L14 x 1 rep, then L16 x 2 x BFN reps (damned hard)
R/H: L12 x 1 rep, L16 x 1 rep, L17 x 1, x 1 , tried a L17 with a CCS but no go. L18 x 1 rep, L17 on video for fun, L18 x 1 rep, and then L19 with a Ironmind white and x 1 BFN rep. So hard that another attempt completely went down the pan.
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Post by Steve Gardener on Sept 4, 2008 10:44:32 GMT
Thursday
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 3, 3, 3, 4 reps (nice surprise)
Bwt: (GN) 20st 1.5lbs
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Post by Steve Gardener on Sept 4, 2008 15:16:27 GMT
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 x 1 rep, plus 80-kilos x 2 x 1 reps, plus 80.5-kilos (about 103-kilos) x 1, 1, 0 reps. Stopped there for today.
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Post by Steve Gardener on Sept 6, 2008 10:56:12 GMT
Saturday
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 5 reps
DB Curls
10-kilo@ x 8 (H) reps, 17.5-kilos @ x 8 (H) reps, 25-kilos x 3 x 7 (H) reps H = hammer style
TPD
stack x 8 reps, stack plus 25-kilos x 8 reps, plus 50-kilos x 2 x 8 reps
Bwt: 281.5lbs
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Post by Steve Gardener on Sept 7, 2008 12:56:59 GMT
Sunday
Went and did another, this time proper, Vulcan Gripper workout. I also mopped our platform, swept up and clean out the WC etc in between. In a kind of strange super set ha ha. Paul's gripper as before. I did, however, note that while my grippers uprights are perfectly in-line with each other, notch six on the back directly opposite notch six on the front, his are a fraction out. I wonder if others are similar.
Vulcan Griupper work
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep (E), L14 x 1, VN, 1, VVN, VVN, 1 rep
R/H: L12 x 1 rep, L17 x 1 (H), then 6 x 1 reps
H = hard and E = easy
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Post by Steve Gardener on Sept 8, 2008 11:39:46 GMT
MondayThick pinch day today. A piss poor weekend gave me a nasty mind set which can be just right for an ass kicking workout. So it was. Thick pinchUsing 2 x 15-kilo plates (see equipment at the top of the photo) and the end of an Olympic bar weighing 4.10-kilos I did the following: 34.10-kilos x 6 reps 54.10-kilos x 3 reps 74.10-kilos x 1 rep 94.10-kilos x 0 reps I changed to the 90-kilos disc (see weight plate at bottom of the photo, with a light loading pin at 1.6-kilos and 2 x 2.5-kilo plates) and did as follows: 96.6-kilos x 10 x 1 reps. Nice deep burn. Here's what I used to work thick pinch today: 
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Post by Steve Gardener on Sept 8, 2008 16:20:12 GMT
Monday pm
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 4 x 4 reps
Lat Pull downs
80-kilos x 8 reps, 120-kilos x 6 reps, 155-kilos x 3 x 6 reps
Tough.
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