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Post by Steve Gardener on Oct 8, 2008 12:44:05 GMT
Wednesday
Just 40 mins later or so...
Lat Pulldowns
80-kilos x 8 reps, 120 or 140-kilos (??) x 8 reps, 160-kilos x 3 x 6 reps.
Nearly accidentally tried to pull 180-kilos as I'd loaded 2 x 20-kilo plates on the machine.
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Post by Steve Gardener on Oct 8, 2008 19:10:38 GMT
Wednesday pm
I suppose this was my third workout today. The last time I did something this ass crazy was the day (was a Sunday) I did the 'all day arm routine' with Louis.
But... it was a very, very good session.
CG Bench - heavy day
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 162.5-kilos x 4 x 1 reps. My right shoulder (front delt), which has been aching most mornings, gave me a little 'gip' on the 100-kilo set but was ok with the singles.
s/set with
Torsion grippers
Because Paul had the camera handy and I was in the mood I did the following. It must be born in mind though that I did torsiopn grippers yesterday.
B/H: usual warm ups then
L/H: GM x 1 v easy rep, CoC 3 x 1 easy rep. HG350 x 1 easy rep. RB 330 x VVN, VVN, VVN
Got some good sets so
R/H: warmed up with CoC 3, BBE, BBSE, CoC 3.5 etc. Then did a single with Paul's 'easy' 4 (video). 2 singles with his 'medium' 4 (videos) then what might have been (haven't seen the playback yet) a single with Jim Wylie's 4.01 rated 4. Followed by a VVN rep. After that I was done on grippers.
Paul tried a few times, succeeding for a full rep once, with the 90-kilo disc. By this point I'd been to the house, got a shake and was reading the local free paper and BS'ing. He missed a rep so I said I'd do 3 (I'd already done one for laughs). He mentioned that Loz had done 4 so I should do 5. I managed 4 as well. Not bad considering I'd done the grippers, was chilling and worked this pinch yesterday.
So a good session.
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Post by Steve Gardener on Oct 10, 2008 12:17:56 GMT
The response to my closing the No 4 COC gripper has been very, very good. Me likee.  FridayRushing round like a blue arsed fly... bank, house, gym, warehouse... busy, busy. Seated Press machine1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 120-kilos x 2 (saving myself for next set)), plus 160-kilos (all the machine will hold) x 3 reps (will work on reps for a few weeks). Here's a youtube video from my mobile: www.youtube.com/watch?v=urDQnHJIM8I I had 4 guys cheering me on which was cool DB hammer Curls10-kilos @ x 8 reps, 17-kilos x 8 reps, 30-kilos x 3 x 7 reps (best set was last one) TPDstack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 8 reps, plus 55-kilos x 6 hard reps. Pulleys etc felt stiff but the press might have tired me out a little...?? |
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Post by Steve Gardener on Oct 10, 2008 19:12:41 GMT
Friday pm
Torsion gripper work
To double whammy the last sessions success. I need to do three sessions. Vulcan Gripper work, power gripper work (hardest ones closed a few times) and CCS/weak points/ volume work.
Also I did some RT work yesterday which I did not log.
usual warm ups
L/H:
BBGM, CoC 3 and then HG350 x VVN, VVN, VVN, VVN, VVN then back to CoC 3.
R/H:
BBSE, CoC 3.5, easy 4, av 4, 4.01 rated 4 - some closed (just) and others VVN. I did about 7 in all. The easy 4 (3.6-3.7)is, well, easy. This session was all about crushing down with 4's, again, again and again so as to dominate it and get it EVERY SINGLE TIME I'M ASKED.
I then dropped to CoC 3's and did some CCS work. I found, with much nagging from Paul, I need to but the set point on the bottom handle slightly down from the so-called sweet spot. The hand also closes it differently when you do a CCS (more arched over than closed in) but that's cool. For fun I held a credit card between the handles (no other hand touching) then swept it down pulling it out just before I broke it to complete the close. Was a laugh!
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Post by Steve Gardener on Oct 12, 2008 10:55:45 GMT
Saturday
I was a little 'hows' this gonna go?' following last nights gripper efforts. Both today (Sunday as I type this) and yesterday (Saturday) I woke with my hands, but especially my right, tired and feeling tight. But my usual coffee, a decent warm up and my fucked up desire to rise up as high as I can got me a good work out.
2HP @ 44mm / Euro set
I changed the loading pin to a slightly shorter one which is less bent than the other two I've used. I weighed the set up, inc collars, post workout and it came to 21.7-kilos.
Equ x 6 reps
plus 30-kilos x 3 reps
plus 60-kilos x 1 rep
plus 70-kilos x 1 rep
plus 80-kilos x 1 rep
plus 81.25-kilos x 0, then 2 x 1 reps
plus 82.25-kilos x 1 rep
plus 83.25-kilos x off the floor but not locked out. I decided to miss out on seeing what my max was cos that wasn't happening after two sessions on the '4' etc this week. Back to a little volume.
plus 82.25-kilos x 8 x 1 reps (plus the one above). The last 2-3 singles took a while because two guys came in and picked up some protein so were roughly 5 mins apart. Any longer and I'd have wanted to warm up again or stop. 82.5-kilos plus 21.7-kilos = 103.95-kilos or 229.16lbs approx. A few more sessions like this and I want to get 107.5-kilos at the BHSA event on November 8th. Then I want to move up pass Jedd to 110-kilos either in December or early in the new year.
Post, post, post workout 'challenge'.
Having needed to go to the house towards the end of the afternoon (event training for the rest of the gang is around noon to 3pm 'ish) when I came back they had decided to finish up on some 'behind the back holds for time'.
The last time this had come up I beat H by holding 180-kilos for a little longer than he did. Today I came back to 220-kilos or 5 plates each side of the bar. Baring in mind I was more or less cold having done nothing for 2 ours than spot or load etc I put on my belt, chalked up and with Loz's 20 seconds total as a target gave it a shot.
Man I should have warmed up. It wouldn't have taken long. I was able to lock my hands in well enough and picking it up wasn't that bad although I wish I'd put the support belt on under the lifting belt. Even the first 10-15 seconds was ok. But then I got a massive cramp in my right thigh (both legs still sore, even today, from the leg workout). Then my hands started to open. A little trick of putting some chalk on the first 2-3 fingers when the thumb would anchor itself paid off as I was, more or less, hanging on by my fingertips. As soon as Loz said 'that's it' down the f**k*r went.
I was ok but after doing some work on the PC while food was cooking about 20-30 mins after the lift I heard a pot boil dry, leapt from my chair and legged it into the kitchen only for my back to spasm like a pregnant dog. I was then on my hands and knees for a minute while Paul switched the pan off. OUCH!! OUCH!! OUCH!! Man it hurt but didn't take too long to recover from. Phew.
I've said it before and as was repeated by Loz when he said 'I like Steve he likes a challenge' but it is all too easy to do this stuff cold and then hurt myself so I do try and keep it to a minimum. Esp close to a competition.
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Post by Steve Gardener on Oct 13, 2008 13:11:24 GMT
Monday
PO first as rack was being used
Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 2 x 6 reps. On the first set I had to restart when the 20-kilo disc fell off and landed on my lap. It could have been quite painful
CG Bench
I need to change the routine. My so-called volume weight felt damned heavy and was probably too close to my new max day weight (162.5). Whereas the warm ups were stupidly easy and felt very light.
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 1 rep, 155-kilos x 3, x 2. 140-kilos x 4 reps again.
NB: text Tommy from GN next time I work bench as he wants to train with me.
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Post by Steve Gardener on Oct 14, 2008 18:31:14 GMT
Tuesday am
V hard session and stopped when I got no more than the double
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 80-kilos x 1 rep
plus 83-kilos x 2 x 1 reps (see above)*
plus 82.5-kilos x 2 x 0 reps
plus 82.5-kilos x 2 x 0 reps
Stopped. Also dry skin at the base of both thumbs was a little torn.
* equates to about 104.7-kilos / 231lbs
Tuesday pm
Just back from the gym to an interesting PM from Chad Woodhall. Very, very interesting. All will be revealed if said idea goes ahead.
LPD (back thickening)
80-kilos x 8 reps, 120-kilos x 8 reps, 160-kilos x 3 x 7 reps (loose), 140-kilos x 7 reps (strict)
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Post by Steve Gardener on Oct 15, 2008 10:40:07 GMT
Wednesday am
Shoulders and arms
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 150-kilos x 5 reps
After I showed the guys that although the weight looks massive when I took the pin out of the stack I could do the weight with 1 arm. I got a few to do 100-kilos added (no stack weight) easily.
Hammer d/b curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 30-kilos @ x 3 x 8 reps (PB)
Told some silly sod off on a running machine. He wasn't impressed.
Tricep Pressdown
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 3 x 8 reps
Pumped like a MOFO!!
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Post by Steve Gardener on Oct 15, 2008 19:00:16 GMT
Wednesday pm
Torsion grippers
Usual warm ups
L/H: HG350 x VN, 1, VN, 1, 1, 0, 1
NB: all about position in the hand. Poor position = missed attempt, good position = success. Tried CCS 3 x 2 attempts but no go
R/H: BBSE x 1, CoC 3.5 x 1, easy 4 x 1 (stupidly easy), average feeling 4 x 1, 4.01 rated 4 x 1 (very easy), my 4 (feels hard) x 1/4" (maybe a tad under looking at video), plus 2 x spring held - 1st was 1/4" and second very close (1-2mm) x 1/4" Paul's 'hard' 4 x 2 x 1/4" Tried CCS'ing a 3 at this point but was fried.
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Post by Steve Gardener on Oct 16, 2008 10:43:19 GMT
Thursday
CG Bench - max
60-kilos x 8 reps
100-kilos x 6 reps
140-kilos x 1 rep
165-kilos x 4 x 1 reps
1st 2 were hard (mostly through sticking point) and then last two just hardish (right arm leading and ass hovering/touch-n-go over bench).
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Post by Steve Gardener on Oct 16, 2008 13:27:19 GMT
Thursday lunch time
RT work
This is annoyingly hard to progress on.
B/H: +45-kilos x 8 reps @, +75-kilos x 3 reps @
L/H: 91.25-kilos x 8 of 9 attempts x 1 rep
R/H: +101.25-kilos (easy) x 1 rep, +103.75-kilos x 2 x 1 reps (slight twinge in wrist) missed 2 more. +102.5 x missed. Stopped.
Jumped in with Loz on 2HP at 48mm*
Set up (22.2-kilos)
plus 60-kilos x 1 rep
plus 82.5-kilos x 1 rep**
plus 85-kilos x 0 rep
Dropped down and did timed holds on a I beat you, you beat me basis.
plus 60-kilos x 5 secs, x 6+ secs and then the winning x 10+ secs.
*NB: both agreed to try 46mm another time ** equates to 104.7-kilos. Loz also tried 114.7 but it wobbled only.
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Post by Steve Gardener on Oct 17, 2008 10:47:53 GMT
Friday
Legs
Leg extension
80-kilos x 10 reps, 120-kilos x 10 reps, negs only 100-kilos x 6 reps @
Leg Curl
25-kilos x 8 reps, 50-kilos x 8 reps, 60-kilos x 8 reps
Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, 700-kilos x 7?? reps (lost count)
Bwt: 281lbs
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Post by Steve Gardener on Oct 18, 2008 11:50:59 GMT
2HP
Started at close to 48mm (for the life of me I couldn't get it to 46mm which I think would be better).
48mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80-kilos x 1 (just) and 1 missed rep.
44mm
set up plus 80-kilos x 3 x 1 reps, plus 81-kilos (back load) x 1 rep, plus 81-kilos x 1 rep, plus 82.5-kilos x 2 x 1 reps (total 104.10-kilos / 229.5lbs)
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Post by Steve Gardener on Oct 20, 2008 10:27:36 GMT
Monday am
Lever row machine
worked to 2 x 8 reps with the stack
CG Bench - volume/speed
60-kilos x 8 reps
100-kilos x 6 reps
140-kilos x 4, 5, 5 reps
Even though I missed meals over the weekend etc I was 284lbs with a shake.
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Post by Steve Gardener on Oct 20, 2008 17:34:43 GMT
Monday pm
Faffed about a little because of a local customer coming round after hours as it were. So delayed a little but I then focussed on doing the work toot sweet.
Vulcan Gripper work
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x missed rep, x 1 rep, L14 x 1, 1, 1, 1, 0, 0, 1 reps
R/H: L12 x 1 rep, L16 x 1 rep, L18 x 7 x 1 reps (best session)
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