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Post by Steve Gardener on Dec 31, 2008 11:50:14 GMT
Wednesday
It might be New Years Eve but champions train when it rains, when it's cold and when it's hot. Tis all the d**n same. So it was today. I kept the sheepskin gloves on that Nick left behind during the first few sets as noted and then in between attempts as further noted. Max temp today was 2c although there had been a heavy mist first thing so it felt colder. Anyone that's trained at our Whey Gym will tell you 'no heat, no air con, nothing'. It is, at best (baring in mind I have the door open, a max of 2c more inside than out.
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 80-kilos x 1 rep, plus 82-kilos (approx 104-kilos / 229.27lbs) x 4 x 1 reps. All of these max effort reps were picked up and lowered slowly.
Bwt: (same kit etc as before when weighing heaviest) 287+
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Post by Steve Gardener on Jan 1, 2009 13:39:46 GMT
Yep.
Thursday
late start for me as I stayed up nice n late (what the hell. It's only once a year). Most of the early sets were done giant set style. Leg workout (esp the leg ext and leg press) was hard. 1) I could hear my knees a little and 2) it's the first time in what 3 weeks following my illness. Plus it's colllddddd. :santa: Trained at yard.
Leg Ext
75-kilos x 8 reps, 145-kilos x 8 reps, 170-kilos x 8 reps
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps
Leg press
0-kilos x 10-12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 420-kilos (6-inch pad on pushing off of safeties) x 8 reps (hard), 600-kilo x 6 reps (as 420)
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Post by Steve Gardener on Jan 2, 2009 11:47:24 GMT
Friday
More orders to pack and then Vulcan Gripper work (taking longer to warm up than I'd like) followed by some nice plate wrist curl work.
Vulcan Gripper
W/ups: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 x 1 rep, L14 x 0, VN, VN, 1, 1, VN, VN. I'd hoped to go to L15 for some attempts but not today.
R/H: L16 x 1 rep, L18 x 1 rep, L19 x VN, VN, VN, N.
Plate Wrist Curl
W/ups: 5-kilo plate x 6 reps @, 10-kilo (9.64) x reps @
L/H: 10-kilo plate and light pin x 3, 3, 6 reps (up the weight next time)
R/H: 12.5-kilo in plates and light pin x 3 sets of 3 reps (up weight next time).
NB: I sit on a low bench so the wrist is higher than the elbow. I try to keep the elbow on my thigh and I'm getting about 90-degrees of motion. At the bottom the plate is dead level/horizontal/9 o'clock position and at the top (just short of the tipping point) its perfectly vertical / 12 o'clock. I also had a referee's 'down' and then curl!' command running through my head. Starting at the 12 position he says down, I lower the weight to 9, wait a sec for his command 'curl' then it's back to 12. I lean slightly to the side being worked (rather than closer to the plate - an easy to knock some teeth out etc) to allow for inflexibility of the wrist which keeps the whole thing tidy (the plate isn't twisted up or comes up at an angle).
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Post by Steve Gardener on Jan 3, 2009 12:15:08 GMT
Saturday
Shoulders and arms. What a difference a week makes. Note massive (ish) jumps in weight etc following the illness last time.
Seated log press
50-kilos x 8 reps, 60-kilos x 6 reps, 72.5-kilos x 6 reps, 75-kilos x 6 reps, 80-kilos (could not do one last time) x 4 reps, 90-kilos (!!) x 3 x 1 reps
DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x 2 x 6 reps (last set tough/loose)
TPD
40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 85-kilos x 6 reps
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Post by Steve Gardener on Jan 5, 2009 11:24:44 GMT
Monday
2HP @ 44mm (see comments)
Packed some orders and then trained. Snow on the ground outside and very hard to get warmed up. The temp this week might fall to -5c in the evenings and not get over 2-3c all week. It was so much so that (as below) the top weights were a real struggle. I even took my kettle over and got it hot and put my hands (see '*' marked lifts) on it but I was still off. I'll go back later and do some thick pinch work instead.
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 80-kilos x 0, 1* rep, plus 82.5-kilos (104.5 total) x 2 x fail*.
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Post by Steve Gardener on Jan 5, 2009 13:36:44 GMT
Back an hour later to try thick pinch with Loz. As I'd done some earlier I was off on the very last max weight set plus I also did 2 singles for everyone Loz did... anyway Thick pinch (67mm/90-kilo disc)disc x 2 x 1 reps, plus heavy pin (4.5??) x 2 x 1 reps, plus 2.5-kilos (97) x 2 x 1 reps, plus 1.25-kilos (98.25) x 1 rep, jumped to plus 1.25 (99.5) x 1, miss, 1 reps topped out at plus another 1.25-kilos (scaled weights and pin at 10.6 so total weight was 100.6-kilos) x 3 x miss, miss, miss  |
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Post by Steve Gardener on Jan 6, 2009 13:44:12 GMT
d**n this cold weather!! I did my usual Tuesday errands following a very good Monday for the company so training was later than usual. I also realized I'd done a workout or two ass about face so did grippers today. But I was well off my usual level due to the hands being so cold even with gloves. So I dropped down a notch and also went back with the working grippers to my much warmer house where I did the following: TuesdayTorsion Gripper workUsual warm-ups to L/H: CoC 3 x 1 rep, BBE x 0, N, N, dropped back to CoC 3 (in house) VN, 0, 1, 1, 1, VVN, 1, VVN, 1, VVN (10 attempts in total) 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 VN... dropped back to easy 4 and set myself a target of 10 singles (all done in house). 10 x 1 reps done  On another topic one of the members of Muscle Talk created this banner which I liked:  |
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Post by Steve Gardener on Jan 7, 2009 11:39:40 GMT
Wednesday
My aches and pains are bloody annoying. The lower back, right side, is just 'there' all the time but sometimes more than others as it is right now. As for my right shoulder... if this carries on I may have to rethink all benching of any kind. I'd said before xmas I might make it my last (08) big heavy bench year if I needed to. I'll give declines a spin next time to see if that doesn't hit the spot, as it were, and if that's ok I'll do that. I'll also look at some shoulder recuperation moves if need be.
DB Bench
Nice-n-light to start off with: 25-kilos @ x 8 reps, 32.5-kilos x 8 reps, 42.5-kilos @ x 8 reps (note all weights are plates on the dumbbell only. The last pair were scaled so...), 49.7-kilos @ x 4 reps but this just hurt too much so although I felt good for more reps the discomfort was too much.
Super setted with
Low machine row
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps, 100-kilos x 8 reps. Loads more here and barely feel it in the shoulder joint. I may have a crack at the 4 x 15-kilo plate thing as per Paul Knight's suggestion later.
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Post by Steve Gardener on Jan 8, 2009 12:05:06 GMT
Day 1 of the assault on the British DOMINATION!. My sciatica was annoying and then the holds for time, even using my free hand to brace myself on a preacher bench, was made worse. I was shaking all the way through. Just gritting my teeth and determination made me get some numbers. That said, esp with my right hand, I held back from going all out just yet. The pump from these, esp at the end of a competition, will be of the scale. They also make my forearms get more freaky. I joked with Paul they'll be 17-inches by May. Thursday2HPBaby Inch hold for timeBwt: down again |
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Post by Steve Gardener on Jan 9, 2009 14:17:45 GMT
Friday
Back aches as per. Joy of joys. Off to the accountant this am and nice news about a possible claim (and who knows some backdated wedge as well). So a late start on coming back working and training.
Seated Log Press
Log (50kg) x 8 reps, plus 20-kilos (70) x 6 reps, plus 42.5-kilos (92.5) x 3 x 2 reps
DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x 2 x 6 reps. NB: first set heavy left hand, collar came off and weights landed on floor, carried on anyway. Grr.
TPD
40-kilos x 8 reps, 60-kilos x 8 reps, 87.5-kilos x 2 x 6 reps (should have been 85 but too lazy to get a 5-kilo plate).
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Post by jamesgrahame on Jan 10, 2009 3:15:13 GMT
Steve, how did you get your back injury?
I had assumed it was from gym training until I read your last post.
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Post by Steve Gardener on Jan 10, 2009 13:09:12 GMT
Saturday
I did my old man impression (stooped over) first thing my gradually loosened up a little as the day went on. I was also up at stupid o'clock (4.30) so ate my usual and then got another hour or so. As per recent efforts the cold made training grippers (Vulcan today) that much harder and also had a slight affect (took longer to get going) on plate wrist curls. I had Paul video a rep or two and debated whether or not a 'over a bench' effort would be better than a over the knee effort (videos later). Finally I did a little formulator work for the opposing muscles because I was getting small twinges in the back of the wrists.
Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 x 1 rep, L14 (no work with 15 until 14 done properly again) x 0, VVN, VVN, 1, VN, VVN, VVN,
R/H: L16 x 1 rep, L18 x 1 rep, L19 x VVN, VVN, 0, VVN, VN
Plate Wrist Curls
B/H: 5-kilos x 6 reps @, 10-kilos x 3 reps @, 10-kilos and light pin (as before) x 3 reps
L/H: (all plus l/pin) 11.25-kilos x 3 x 3 reps, 12.5-kilos x 2 x 3 reps
R/H: (all plus l/pin) 11.25-kilos x 3 reps, 12.5-kilos x 3 reps, 13.75-kilos x 3 reps, plus 15-kilos x 2 reps.
s/set with
Formulator
app x 10 reps, plus 2.5-kilos x 10 reps, plus 5-kilos x 10 reps, plus 7.5-kilos x 10 reps, plus 10-kilos x 8 reps
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Post by Steve Gardener on Jan 10, 2009 13:10:41 GMT
Steve, how did you get your back injury? I had assumed it was from gym training until I read your last post. Gym training, lack of flexibility, my height etc all helps. Years of weights has resulted in the partial prolapse of two disc. There pressing/bulging gives me sciatica and so on. |
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Post by Steve Gardener on Jan 12, 2009 11:31:38 GMT
Monday
Not sure if old age is kicking in or whether I no longer need an alarm clock but up early again today (6am)
2HP @44mm
Took a while for me to get the 'this will be good' feeling but job done. It may, however, have made the work to follow that little bit harder.
Baby Inch for time
My god this was brutal, both times and both hands.
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Post by Steve Gardener on Jan 13, 2009 12:32:56 GMT
Tuesday
Hard work today. My right hand was down on strength compared to the left using a thumb over grip and every single with 160-kilos and 175-kilos made me a little dizzy. I sipped a glucose drink to help and will FEED today as well.
One hand deadlifts
B/H: 60-kilos x 6 reps @ (t/o), 100-kilos x 2 (t/o)+2 (hook) reps @, L/H: 140-kilos x 1 rep t/o and 1 rep hooked, 160-kilos x 1 rep hooked, 175-kilos x 3 x 1 reps all hooked
R/H: 140-kilos x 0, 0 t/o and 1 rep hooked, 160-kilos x 1 rep hooked, 175-kilos x 3 x 1 reps all hooked
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