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Post by Steve Gardener on Dec 10, 2008 12:02:01 GMT
Wednesday
All aches and pains so all the heavy reps were shaky. Not because of a lack of hand strength but probably back issues
2HP
Gloves on to plus 50-kilos (72) x 1 rep then I worked to 103-kilos (plus 83-kilos) x 4 x 1 reps holding the last one for time.
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Post by Steve Gardener on Dec 11, 2008 13:00:33 GMT
Thursday
C G Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 180-kilos x 4 x 1 reps Only 2nd was a little off. There was more there but I'm saving it for the 20th. I'll write up the plan for the day nearer the time.
s/setted with
LPD
80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos x 3 x 8 reps
Bwt: down to 295lbs I'll see what this is at the end of the day.
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Post by Steve Gardener on Dec 11, 2008 17:52:49 GMT
Thursday pm
Torsion grippers
Usual warm ups
L/H: BBGM x 1 rep, CoC 3 x 1 rep, BBE x VVN, VVN, TnG (maybe a 'touch n go' hence TnG), VVN
R/H: HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, Easy 4 x 1 rep, 4.01 rated 4 x TnG, VVN, TnG
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Post by Steve Gardener on Dec 12, 2008 11:43:33 GMT
Friday
Some work
2HP
gloves on
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep
gloves off
plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 81-kilos (103) x 4 x 1 rep. Small tears at the base of each thumb so called it a day.
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Post by Steve Gardener on Dec 13, 2008 15:47:50 GMT
Saturday
Seated BB press
60-kilos x 8 reps, 80-kilos x 6 reps, 112.5-kilos/248lbs x 4 x 1 reps (multiple single PB)
DB Curls Hammer style
10-kilos (12) @ x 8 reps, 20-kilos (22) @ x 8 reps, 32.5-kilos (scaled at 35.8-kilos / 78.92lbs) @ 3 x 6 reps
TPD
40-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 3 x 8 reps
Later on the lads had the tape out. Chest well over 50 (51-52 although Paul says we had it wrong and I could have got 55), forearm (cold) 16, right upper arm (cold 19.5 and with a slight pump 20.
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Post by Steve Gardener on Dec 14, 2008 12:59:28 GMT
Sunday
Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 15 reps
Leg Curl
30-kilos x 8 reps, 40-kilos x 8 reps, 70-kilos x 7 reps
Leg Press
0-kilos @ x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps (velcro belt on), 400-kilos x 8 reps (belts on), 600-kilos x 8 reps (plus wraps), 750-kilos x 8 reps (as before).
400 sans wraps was ok but felt it in the knees. I went to 600-kilos with belt etc on to see how I felt (was easy) so rested and went to max. Max was hard but doable.
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Post by Steve Gardener on Dec 15, 2008 11:56:29 GMT
MondayVulcan Gripper work I might do pinch later or tomorrow usual warm ups L/H: L12 x 1 rep, L14 x 4 x 1 reps R/H: L16 x 1 rep, 18 x 4 x 1 reps. I accidentally did a L14 x 1 rep and it sooooo easy 
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Post by Steve Gardener on Dec 15, 2008 20:30:31 GMT
Monday pm
2HP
(gloves on) equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep (took gloves off), plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 81-kilos (103) x 6 x 1 reps. Hard work but doable.
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Post by Steve Gardener on Dec 16, 2008 13:52:54 GMT
Tuesday
It was ALL hard work today. But it's also the last days training before the 20th. I'll do some stretching only tomorrow.
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 182.5-kilos x 4 x 1 reps
LPD
70-kilos x 8 reps, 120-kilos x 8 reps, 152.5-kilos x 3 x 6 reps
Bwt: 296.7lbs
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Post by Steve Gardener on Dec 24, 2008 12:02:15 GMT
Back after a very nice day spent with my daughter and son-in-law. Also met up with the other parents, took photos with my grand daughter and so on.
Having done very well, ta much, on the CG Bench (making 190-kilos (touch n go style) and missing 200 and lifting the most on the day on that lift) and then post xmas dinner with the crew hitting Level 19 20mm set on the Vulcan Gripper I had a day or 3's rest. But working the grind stone is what keeps me ahead of the rest of the baying wolves so...
Wednesday/xmas eve
Did some work (packing orders) then
Vulcan Gripper work
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 x 1 rep, L14 x 2 x 1 reps, L15 x 1, VVN, VVN
R/H: L16 x 1 rep, L18 x 1 rep, L19 x VVN, VVN, VN
2HP (thick)
Started with the 70mm (2 x 15-kilo plates and heavy pin)
+30-kilos x 6 reps, +50-kilos x 3 reps, +70-kilos x 1 rep
Changed to 67mm/90-kilo plate
6 x 1 reps, then 2 reps, then 3 reps, then a 5-second hold (no belt etc so harder on the body than the hands) x 1 to finish. Borderline deep meat burn.
Bwt (same set up as before but sans boots: 290lbs
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Post by Steve Gardener on Dec 28, 2008 12:47:49 GMT
Sunday
Right ho the gross stuff first (I've been ill the last few days). I had a 'crap morning' (ahem) yesterday, a good daytime/afternoon and then a f**k**g awful evening. God knows what time I eventually went to sleep but I was no sooner off the toilet, wiped :shock: then I'd need to go back. I looked on the NHS direct line and google and one symptom I had was cramping legs and to a lesser degree (although easy to confuse with back problems) lower back pain. On the NHS site it said 'go to A&E'. This morning I did some more looking up and according to one doc it's 'at least a week to 2 weeks' before said problem (pebble dashing / spraying of bog) is considered 'chronic'. Whoopee :cry: I bleeding well hope not as the idea of even a few more days doesn't exactly appeal to me.
That said in spite of the unadulterated rehydration sachets tasting of not very much adding them to a blackcurrant tea with sweetener is much better and I'm caning my way through. Other than a visit or two to the small room early on I've had no further problems this morning. I'll keep a note of food etc for the next few days in my logs to see if anything makes it better or worse. Because of the above I started training a little late and a little light to ease back into it. I know my bodyweight is way down (try 13lbs). One thing recommended is staying of dairy products which I did for 2 days and not using Immodium etc (not for 3 days so far) as any problems stay where they cause more issues rather than get flushed out.
Food etc pre workout
7.45am
Rehydration drink as above
Tea (milk, sugar and 5g creatine)
Bowl of home made muesli, milk and sugar.
1000
Coffee (2 teaspoons coffee instant coffee and 3 sugars)
1030-1200 workout (time approx as it inc getting Sunday paper, tidying up gym etc)
inc still sports drink (blackcurrant lucozade)
Post workout
Protein shake (first one in days if I manage it) with only 2 heaped scoops (usually 3) equal to about 60g protein (usually 80+)
Training
Seated press with medium (8 inch) log (50-kilos empty)
x 8 reps
plus 10-kilos (60) x 6 reps
plus 20-kilos (70) x 4 reps
plus 30-kilos (80) x 0 reps (will add 2.5 to 70 next time)
way down on barbell and have to make sure not to pound log into face ha ha. Also more triceps than usual but a nice change for a while (6 weeks??)
DB Curls - traditional rather than hammer style of last few weeks
10-kilos* @ x 8 reps
20-kilos* @ x 8 reps
25-kilos* @ x 6 reps
Both lighter and a little less volume than previously as is a break in session
TPD
30-kilos (super easy) x 8 reps
50-kilos x 8 reps
70-kilos x 8 reps
Both lighter and a little less volume than previously as is a break in session
I'll have a lightish lunch later than usual (normally 2pm)
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Post by Steve Gardener on Dec 29, 2008 12:30:25 GMT
Mondaypacked orders and did grippers/plate wrist curls. Cold (2c max today). Wore gloves apart from grippers and some max effort work on PWC's. Torsion Grippersusual warm ups L/H: GM x 1 rep, CoC 3 x 1 rep (more of a cupped hand set and yet still closed), then BBE x VVN, TNG, TNG, VVN, VVN R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, 'E'4 x 1 rep, 4.01 rated 4 x 3 x 1 reps (last one blipped 2x as I wasn't sure I had it). I was very happy with grippers considering a) the cold and b) I'd been ill. Super setted with Plate Wrist CurlsAs I've not done these before I took loads of notes and it was very much a feeler session. B/H: warmed up with 5-kilos each (9-inch dia) x 6 reps, 5-kilo plus light pin x 2-3 @, 10-kilos (11-inch dia) x 3 @ (note - hard but doable for left hand). I had a pair of gloves on during all reps thus far. L/H: 10-kilos (9.64 scaled) x 2 x 3 reps (total of 3 x 3) R/H: 11.25-kilos + LP (12.6 on scale) x 3 hard reps, 15-kilos (13.75-inch dia) x bomb , 10-kilos x 2 x 1.25-kilo discs (a 2.5kilo plate getting in the way of my thumb/total scaled 13.9kg) + LP x 3 hard reps (may stay with this for session as these were the most untidy). I also taped a 20-kilo disc as being 16.75-inches dia.
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Post by Steve Gardener on Dec 29, 2008 19:09:42 GMT
Monday pm
I have some stuff to do tomorrow (I try and do all my little errands on Tuesdays) and feeling a lot better etc I was off a mind to give the old one hand deadlift with a hook grip a tester session and so I did. I went over to my gym and was about to set up when I thought 'hang on I haven't seen the gang at Gymnation for 2 weeks AND it's bound to be a bit warmer (they have a big warm air blower).
It was a bit warmer... but the blower was broken. Still nice to see everyone etc
One hand dead lift - hook grip
A good session, as can be seen. I haven't done this, I think, since the 2006 British yet beat my old left hand PB and matched my right. Not bad at all... in fact a bloody good sign for 2009. Through out the earlier warm-up sets I would flip between standard grip and hook grip (1 rep standard, 1 hook, 1 standard and so on). I also taped my thumbs, still getting a very small tear in the left on the last heavy set. I was doing all bar the very last heavy reps touch n go style (so fast).
B/H: 60-kilos x 6 reps (3/3)@, 100-kilos x 4 reps (2/2) @, 140-kilos x 1 rep @, 160-kilos x 1 rep @, then a very nice (and held briefly as though waiting for the refs down signal) 180-kilos (not scaled) x 1 rep @. Those watching thought 160 and 180 were very nice with phrases like (now you go try it with two hands John etc)
Bwt: 284.5lbs
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Post by Steve Gardener on Dec 30, 2008 13:17:11 GMT
Tuesday
CG Bench
started with a 10-degree incline but found this irritated the shoulder more not less (might play with decline next time) so after warming up switched to flat. I was also not that happy with the speed of the speed benching (heavy sets only). It's been that long said fibres need waking up as it were.
10-degree work: bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, flat 140-kilos x 2, 1, 1, 1 reps
LPD
80-kilos x 8 reps, 120-kilo x 8 reps, 140-kilos (stk) x 3 x 5 explosive reps (happy with these0
Bwt: starting to creep back up post illness. Motions, as it were, 95% normal.
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Post by Steve Gardener on Dec 30, 2008 13:17:51 GMT
Tuesday
CG Bench
started with a 10-degree incline but found this irritated the shoulder more not less (might play with decline next time) so after warming up switched to flat. I was also not that happy with the speed of the speed benching (heavy sets only). It's been that long said fibres need waking up as it were.
10-degree work: bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, flat 140-kilos x 2, 1, 1, 1 reps
LPD
80-kilos x 8 reps, 120-kilo x 8 reps, 140-kilos (stk) x 3 x 5 explosive reps (happy with these0
Bwt: starting to creep back up post illness. Motions, as it were, 95% normal.
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