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Post by Steve Gardener on Oct 21, 2008 17:55:58 GMT
Tuesday pm
Busy in the am and not feeling like training then by the afternoon I was up for it so...
Seated BB Press
50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 1 (cool but tough!), dropped to 100-kilos and did 3 r/p reps. Not too bad considering the usual difference between machine and freeweight poundages in the past. Target is 120-kilos before xmas for 4 x 1 reps.
DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 35-kilos* @ x 3 x 6 loose reps
*could not find a pair of 32.5-kilo bells, this also made my elbows ache a little.
TPD
stack x 8 reps, plus 20-kilos x 8 reps, plus 50-kilos x 2 x 8 reps (held back due to elbows)
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Post by Steve Gardener on Oct 22, 2008 18:25:04 GMT
Wednesday am
Lat pulldowns
usual set up
80-kilos x 8 reps, 120-kilos x 8 reps, 165-kilos x 6, 5 and then (cos they were so damned hard) dropped to 160-kilos x 5 reps (sill tough). I was going to do pinch then but called it quits for a come back and have a go later session.
Wednesday pm
Tried working to 80+ kilos over set up weight but was having, so it seemed, another off day. So dropped back down and instead of having another run at the top weight decided to do a killer volume session.
2HP @ 44mm
equ (22.2-kilos approx) 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 0 reps, dropped to plus 75-kilos x 1 rep, back to 80-kilos and got 1/2 rep, 1 rep and another 1/2 rep. Dropped back to plus 75-kilos and set myself a 20 singles with 97 (approx) target.
1,1,1,1,2.5 (was trying for 3 reps) 1,1,1,1,1,1,1,1,1,1,1, 1, 1, 1/2, 0 reps So just missed the 20 x 1 with 97-kilos.
I still need to see if I can set it to 46mm.
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Post by Steve Gardener on Oct 23, 2008 10:15:27 GMT
Thursday am
CG Bench - max
60-kilos x 8 reps
100-kilos x 6 reps
140-kilos x 1 rep
167.5-kilos x 3 of 4 attempts. All super tough and 2 and 3 were a little sloppy. But I have until 20.12.08 to hit my target so I'll stay with 167.5-kilos for a while.
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Post by Steve Gardener on Oct 23, 2008 13:20:42 GMT
Thursday lunch
Clue: do not blast pinch to death one day and expect massive gripper closes the next.
Reason:
Gripper work
Usual warm-ups
L/H: BBGM x VVN, x 1 easy, CoC 3 x 2 x 1 reps, Paul's RB300 x 0, BBE x N, back to Paul's RB300 x 6 x VVN reps (some better than last time)
R/H: HG350 x 1, CoC 3.5 x 1, BBSE x 1. Then 'easy' 4 x easy rep, Then 4.01 rated 4 x 5 x VVN (no closes), my RB300 x 1, my RB330 x 1 and then 1 more attempt to VVN with the 4.01 rated 4. My RB 300 and 330 felt strangely soft/pillowly after the close. Hard on the sweep I closed both and then strangely easy/soft as they opened.
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Post by Steve Gardener on Oct 24, 2008 10:18:42 GMT
Friday am
Giant set style all three
Leg Ext
80-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 7 reps @ negs (2 legs up, one leg down)
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, 710-kilos x 8 reps
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Post by Steve Gardener on Oct 25, 2008 13:07:35 GMT
Saturday
No more training until Tuesday
Vulcan Gripper work
Left hand off a tad all bleeding day. Right hand ok but left hand setting for right hand was hard, to the point of micro tears in skin on index finger of left hand. Both hands took a good deal of warming up.
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep, L14 x VVN, N, VVN, 1, VVN, VVN, VN, VVN, VVN, N, N, dropped to L13 x VVN, L12 x 2 x 1. Sweep no problem just the last 1-2mm each and every time.
R/H: L12 x 1 rep, L16 x 1 rep, L18 x VVN, then 8 x 1, VVN, and 2 x 1 reps (10 in total). I need to add a band next time.
Bwt: (on unit scales) 281.5lbs
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Post by Steve Gardener on Oct 27, 2008 12:38:30 GMT
Monday
Halifax are cocks was my thought on getting my statement. My bill arrived today. I barely, if ever, use my credit card so was a little taken aback at having a late fee of £12.00 on it. I owe next to nothing on (£60 odd). As you can imagine I was all 'what late payment??!!'. Anyway I recalled mislaying the payment envelope so used one of my own and the address at the top of the statement when making the last payment. Now I agree nowts been taken from my bank account etc but I've never missed a payment to the best of my memory and owe them next to nothing so paying £12.00 'late fees' got my goat.
Now in order to argue the toss I have to ring a 0845 number (costing me more money) and wait for a reply, then get transferred and more security questions (how did I get put through without already having jumped through some hoops first??). I hit problem number 2 when she asked for my home number only to tell me it was wrong. I said you've got my London number yet I live in Gloucester and have done for three years. Plus some scammer is hardly gonna ring up to argue a late fee. Good lord.
Anyway they are all 'cancel the cheque' and I'm 'that means I still have a late fee'. Much too'ing and fro'ing and providing I make a payment (just done) I don't have to pay the late fee 'just this once' she says. Given I'll owe them the sum of £38.00 on the next bill I should bleeding well co-co!!
Onwards
CG Bench Programme
60-kilos x 8 reps
100-kilos x 6 reps
127.5-kilos x 6, 5, 6, 6, (1) should have been 60% of 180 which is 126 and (2) on the first three sets I had 2.5-kilos too much on the right side (130 in total) when what I thought was a 2.5-kilo disc turned out to be a 5-kilo disc! Grr
Pullovers
12p x 8 reps,
18p x 8 reps
stack x 8 reps
Bwt: 284.5lbs (in boots)
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Post by Steve Gardener on Oct 28, 2008 13:07:10 GMT
Tuesday am
Grippers - torsion
usual warm ups
L/H: BBGM x 1 rep, CoC 3 x 2 x 1 reps, Pauls RB300 x 1, VN (ps), 1mm, 1mm, 1, 1e, 1mm, 1, 1, 1, 1, VN. Dropped back to my CoC 3 x 1, 1, VVN (ps), 1
ps = poor set
R/H: CoC 3 x 1 rep, BBE x 1 rep, CoC 3.5 x 1 rep, BBSE x 1, easy 4 x 1, 4.01 4 x 1(ps), 1, VVVN, VVVN, 1mm, 1, VN, dropped back to easy 4 x 1, 1, 1, and then a solid hold for time.
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Post by Steve Gardener on Oct 28, 2008 18:59:29 GMT
Tuesday pm
Trained with Craig
Seated BB press
50-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 x 1 reps
H/DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 32.5L/35R-kilos @ x 3 x 6 hard reps
TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 3 x 8 reps
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Post by Steve Gardener on Oct 30, 2008 17:17:39 GMT
Thursday
Not Friday as I thought this morning when wondering why my bin had not been emptied. Raps knuckles on the side of my wooden head ha ha
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 127.5-kilos x 7, 8, 8, 7 reps (last set hard)
supersetted with
LPD (V handle)
80-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 3 x 8 reps
Rest, 2nd cup of coffee, then
2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 2 x 1 (1st was sloppy), plus 80kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 83.5-kilos (105.2) x 1 rep, plus 84.5-kilos (106.2 again) x 1 rep, plus 85.5-kilos (107.2-kilos) x 1 rep, plus 90-kilos (111.8-kilos on video and weighed) x off of floor but not locked out. Tuesday x volume then rest until Saturday.
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Post by Steve Gardener on Oct 31, 2008 11:48:21 GMT
Friday
I need to leave a day between gripper/vulcan gripper work and 2 hand pinch. Every time I follow pinch with grippers it's off big style. If I leave it a day I cane the gripper work. That said I'm still working crush hard so that come testing/competition time/whathavetyou there it is.
Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @.
L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1 rep, VVN, 1, VVN, N, VVN, VVN, VN, VVN, VVN
R/H: L12 x 1 rep, L16 x 1 rep, L18 x VVN, then 3 x 1 reps, added a single rubber band (same as when last used) x VVN, VVN, N Hand shot so stopped.
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Post by Steve Gardener on Nov 2, 2008 12:24:39 GMT
Sunday
I think the one litre tub of 'specially selected' Asda Rum and Raisin I knocked out last night did not help me today. That and a slightly sore throat had me puking into the kitchen sink while I cleaned my teeth - just one little cough and urrghh that's gross. Still nasty though. The other end wasn't too sharp either with me needing to use the facilities before training legs today. I know I get a little anxious before legs but the idea of touching cloth is different ha ha. Anyways...
Leg Extension
80-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos negs x 8 reps @ leg (so up with 2 and down with 1)
Leg Curls
25-kilos x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 very hard reps. I'll stay with this for while
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps (belt on), then the usual style but with 720-kilos x 8 reps. Could have done more.
All giant setted.
Bwt down.
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Post by Steve Gardener on Nov 3, 2008 11:49:24 GMT
Monday
Second week (of 8) bench programme
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 135-kilos x 5, 6, 6, 6 reps (TGT 4 x 7)
LPD
80-kilos x 8 reps, 120-kilos x 8 reps, 145-kilos x 3 x 6 reps
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Post by Steve Gardener on Nov 3, 2008 19:09:31 GMT
Monday pm
Pinch tomorrow then nowt but bench and back (for my 8 week prog) Thursday between now and the BHSA event.
Torsion grippers
Usual warm ups
L/H: BBGM x 1 rep, CoC 3 x 1 rep, Paul's RB300 x 1, 1, 1, VVN, VVN, 1, 1, 1, VVN, 1, 1, 1, 1 (10 reps of 13 attempts). With the RB300, unless I'm having an off day it's all about whether or not I get a good set. On my better days I still get the rep even with a poor set. I also need to look for the next one up.
R/H: HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, Paul's 'easy' 4 (about 3.6-3.7 'ish), Jim's 4.01 rated 4 x 1, 1, 1, 1, 1, 1, 1, VVN VVN. A couple of the reps may have been touch n go because I cannot see the ends and if merely feels closed (I had no one checking).
Note how 1) training somewhere warm helps, 2) training where there's a crowd (so I HAVE to do well) and 3) no pre-exhausting the grip with pinch etc the session or two before helps.
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Post by Steve Gardener on Nov 4, 2008 14:40:32 GMT
Tuesday
Last days grip work this week (I'll do my bench prog session Thursday). As per an earlier post this was a 'fry the hands' session. I trained with zee Loz Mesiter and H. H was using 91.7 and Loz and I a little more. The target was 20 singles.
2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, then the target weight of plus 78.5-kilos (100.2-kilos or 221lbs total)using a pair of 4-kilo discs we have). I did 19 singles and 2 final failure attempts. The skin on the base of the right thumb had gone at 17. We all tore skin and we all bled a little. Tis the price. The poor more or less straight bar we started out with was NOT straight when we ended the session. It was so bent the weights were touching the floor on both sides.
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