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Post by Steve Gardener on Nov 24, 2008 20:28:25 GMT
Monday pm
In lieu of, hopefully, Sam coming over Thursday (I'll get Paul to do the filming) for the MM2 attempts here's the last gripper session before.
Vulcan Gripper
The bloody right arm ache prevented me going all out and doing more reps with the right arm but the left has gone up a notch, pun not intended, on the Vulcan as well as the torsion grippers (see previous entries). It only happens when I tense super hard and is, as before, in the lower part of the bicep and the anterior deltoid.
B/H: L1 x 6 reps, L7 x 3 rep
L/H: L12 x 1 rep, L14 x 4 x 1 reps, L16 (accident) x VN, L15 x 1mm, 1 (PB), 1mm, 2mm
R.H: L16 x 1 rep, L18 x 1, 1, VVN, VVN
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Post by Steve Gardener on Nov 25, 2008 17:26:43 GMT
Tuesday
@ Whey Gym - cold!!
Seated press
using the 27-kilo bar (both of the others were in use)
plus 30-kilos x 8 reps, plus 50-kilos x 6 reps, plus 75-kilos and collars (approx 105) x 4 x 1 reps
supersetted heavy set of press with heavy sets of curls
Hammer style DB Curls
10-kilos @ (12.2) x 8 reps, 20-kilos @ (22.2) x 8 reps, 31-kilos @ (33.2/73lbs) x 3 x 7 reps
TPD
40-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 2 x 6 reps
2HP
no towel
worked with Loz and H in singles to a not locked out 102-kilos (I think it was 52, 72, 82, 92 and 102)
with towel over
72 x 3 reps, 82 x a hold, 87 x a hold and then 92 x 0, then a hold.
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Post by Steve Gardener on Nov 27, 2008 13:14:31 GMT
Thursday
Which I thought was Friday... and I was getting little aches and pains during the night. My right shoulder, right on the tip of the bone, feels sore (like before I used Glucosomine) and I was getting the feeling which precedes the ache in my right upper arm. Yet training etc was all good. Perhaps the 3 painkillers helped.
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 170-kilos x 4 x 1 reps (see photo)
supersetted with
LPD
80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos (stack + 10) x 3 x 6 reps
MM2 attempts
Video submitted (or will be in a few minutes as its currently being processed by the PC).
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Post by Steve Gardener on Nov 27, 2008 19:02:16 GMT
Thursday pm
Baring in mind this mornings attempts are below where I would normally go to and wanting to still do well on the Vulcan in 3 or so weeks I went back. I did, however, keep it short.
Grippers
usual warm-ups
L/H: CoC 3 x 3 x 1 reps, BBE x 1*, VVN , VVN
R/H: HG350 x 1 rep, 3.5 x 1 rep, BBSE x 1 rep, easy 4 x 2 x 1 reps, 4.01 rated 4 x 1*, VVN, VVN
* maybe, maybe not
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Post by Steve Gardener on Nov 28, 2008 12:27:44 GMT
Friday
@ G/Nation
Leg Ext
80-kilos x 8 reps, 120-kilos x 8 reps, 120-kilo negs x 10 reps @ leg
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 65-kilos x 8 reps
Leg Press
0-kilos @ x 10 reps, 120-kilos x 8 reps, 240-kilo x 8 reps, 400-kilos x 8 reps, 750-kilos x 8 reps (mad cramp in my abs - thought I'd done myself an injury)
All giant set style
Bwt: 288.5lbs on GN scales
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Post by Steve Gardener on Nov 28, 2008 18:58:18 GMT
Friday pm
2HP @ 44mm
set up (with new stupidly expensive bar = EN40B) x 6 reps,
plus 30-kilos x 3 reps
plus 50-kilos x 1 rep
plus 70-kilos x 1 rep
plus 75-kilos x 1 rep
plus 80-kilos x 5 x 1 reps (tiny little tear at the base of the right thumb on last one so stopped) = a tad under 102-kilos (101.8??)
NB: worse gloves between attempts.
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Post by Steve Gardener on Nov 30, 2008 12:56:22 GMT
Sunday
Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 3 x 6 reps*
*on 2nd set the 25-kilo plate fell off, bounced on my right thigh and landed on the floor. I was annoyed/embarrassed so just carried on the reps.
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 172.5-kilos x 3 x 1 reps.
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Post by Steve Gardener on Dec 1, 2008 13:44:34 GMT
Monday
V cold today and I trained between work and tidying up (and that took a while). I'm also quite stiff and sore today.
Vulcan Gripper
Usual warmups
L/H: L12 x 1 rep, L14 x VV, 1, VVN, 1, VVN, VVN
R/H: L16 x 1 rep, L18 x 3 x 1 reps. 2nd and 3rd brought the pain in the arm back.
Later on...
2HP
Worked to 92-kilos but could not do 102 kilos. Drew a line underneath and called it a day.
Bwt: 289lbs
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Post by Steve Gardener on Dec 2, 2008 14:46:01 GMT
Tuesday
Shoulders aching before and yet...
Seated press
60-kilos x 8 reps, 80-kilos x 6 reps, 107.5-kilos x 1 rep, 110-kilos x 1 rep, 115-kilos (PB) x 1 rep and then 120-kilos/264lbs (PB) x 1 rep. I also, just for fun, got 130-kilos off of the pins but no where near pushing it.
DB Curls
10-kilos @ x 8 reps, 20-kilos @ 8 reps, 31-kilos (33) @ x 3 x 7 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 2 x 7 reps
Last few sets of curls and TPD brought the old ache back but not for long. Arm over 20-inches but not actually that pumped
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Post by Steve Gardener on Dec 3, 2008 14:36:59 GMT
Wednesday
Worked in the am and trained lunchtime onwards. Cold - there was ice on the ground - so gloves on between attempts up to heavy set.
2HP
Started with towel over (single layer)
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep
No towel
plus 75-kilos x 1 rep, plus 80-kilos (102) x 6 x 1 reps (held last one for time). Teeny weeny tear base of right thumb.
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Post by Steve Gardener on Dec 4, 2008 12:35:48 GMT
Thursday
I did the same weight on bench as the other day because I was not happy with the reps. Today went a whole lot better. Indeed I nearly doubled 172.5-kilos on two of the attempts.
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 172.5-kilos x 1e, 1, 1, 1e, 1e (e = easy rep) for 5 singles
LPD
80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos (stack plus 10) x 3 x 7 reps
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Post by Steve Gardener on Dec 4, 2008 20:20:30 GMT
Thursday pm
Torsion Grippers
(hurt my arm less for some reason. Possibly because I tend not to bend arm so much)
Usual warm-ups
L/H: CoC 3 x 3 x 1 reps, BBE x VVN, VVN, VVN, VVVN, VVN (a couple might have been touch-n-go)
R/H: HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, Easy 4 x 1 rep, 4.01 4 x 1 )solid), 1 (TNG), VVN.
Good workout. Took some photos for a banner on a website I'm working on
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Post by Steve Gardener on Dec 6, 2008 15:49:02 GMT
Saturday
A strange day... I'm all aches and pains. The closer I get to the 20th event the more I seem to ache. My sciatica is full on, hips feel tight and the shoulders are stiff as hell in the morning. I went to Gymnation and did the following:
Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 8 negs @
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 65 or 70-kilos (pin would not go in last hole) x 6 reps (could have been better form)
Leg Press
80-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 2 reps. Just did not feel right, back clicking and tight and so on. Stopped and called it a day.
So I could say an off day. I then went home, had a shake and opened the yard for the rest of the Saturday gang. I did little or nothing until Loz looked like he was gonna do some pinching. I said 'ok to join in?', got a nod and off we went.
2HP @ 44mm
equ (21.7) x 6 reps, plus 30-kilos x 3 reps (rowed), plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep. So far so good. Plus 80-kilos (101.7-kilos) x 1 rep (nice n solid) . Without much being said other than '2.5-kilos a side more?' up we went went. So plus 85-kilos or 106.7-kilos solid as you like for a rep equalling my old PB. Loz has a 111.8-kilos PB so we stripped off the odds and sods and made it 111.7-kilos WHICH WE BOTH GOT!!! I may have got carried away at this point with us both giving it large about what we'd do next year (''120kg come May'' and so on). ANOTHER 5-kilos was added taking it over the official world record to 116.7-kilos. Loz had a go at it but it wasn't budging... but I got air under it!! Ok I failed to lock out but DAMNMNNNNNN!!!! I was as taken aback as anyone. Loz took another pop and missed it again. We weighed the set up including taking it back to the previous weight to double check etc. Loz then added 1-kilo to the 111.7-kilo set up but we were done and dusted and I could not budge it at all. Given how achey I felt before and indeed am now I am shocked at how good a session it was. Plus neither of us had any skin damage at all. The only reason I failed the 116.7-kilos was it started to slip that one time.
A very good days pinching if piss poor for legs.
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Post by Steve Gardener on Dec 7, 2008 12:53:07 GMT
As David Horne said after saying 'well done' he added 'now you need to do it in competition'.
Sunday
Went bed early waking when it was dark only to realize I'd only been asleep for an hour and a half ha ha. Back off to sleep waking at 4am!! So I had a shake and some more sleep. As per I eventually managed to get to the gym at about 1020am and was very busy talking... yet still managed a good bench session.
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 175-kilos x 1 rep. Caned it. So much so instead of sticking to the 'I'll do 4 x 1 with 175-kilos' I decided to have another 'see where it goes' session. So 180-kilos was once again CANED! Still feeling good and by now had stopped pullovers. The clock was ticking (ie: nearly closing time) and 185-kilos was loaded... and up she went. Another new PB and it was the only vaguely shaky rep of the day. I will almost certainly want to put up at least 190-kilos come the 20th.
Pullovers
12p x 8 reps, 18p x 8 reps, plus 15-kilos x 8 reps. I'd intended going to plus 30-kilos for 6-8 but see above.
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Post by Steve Gardener on Dec 9, 2008 13:51:33 GMT
Tuesday
Seated Press
60-kilos x 8 reps, 90-kilos x 4 reps (could have done more) 110-kilos x 4 x 1 reps
DB Curls
10-kilos (12) @ x 8 reps, 20-kilos (22) @ x 8 reps, 31-kilos (33) x 3 x 8 reps
TPD
40-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 2 x 8 reps
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