|
|
Post by Steve Gardener on Feb 10, 2009 20:01:36 GMT
Tuesday pm
The moon and stars were in alignment tonight. Yesterday was a moody day for pinching and so so for grippers, this morning 'ok' for shoulders and arms... but tonight I was on fire! The following are events in the up-coming Chad Woodhall competition which has a big cash prize.
2"V-Bar
I checked the FBBC site to see what was a decent number and 275+ pounds is good with 290lbs as the top number on that site (might be a tad more elsewhere). I don't have a 2" bar in my gym I could use (there's a 35-inch long one at Gymnation I can use). So I took a loading pin (tube not solid) and set it on blocks to get as close as possible to the 24" height required. It went thus (I did not weigh the pin but I think it's my 1.6kg one):
B/H: 15-kilos @, 30-kilos @,45-kilos @, and so on in 15-kilo jumps to 120-kilos (264lbs) @. Then I got a right hand single with 130-kilos (289.52lbs approx in total inc pin).
Old RT handle
My handle is quite stiff and I used a standard carabina and the same pin as before
B/H: 80-kilos @, 100-kilos @, 110-kilos @, 120-kilos @ (left hand solid as a rock). Then 5-kilos more blew the left hand for the evening (not injured just done).
R/H: carrying on 130-kilos x 1 rep, 135-kilos x 1 rep (on video) and then a solid 140-kilos x 1 rep (bloody camera did not film!!), a miss with 140-kilos (came off floor but just) and then a better but not as good as the first 140-kilos again (see video).
|
|
|
|
Post by jamesgrahame on Feb 11, 2009 10:14:06 GMT
Buy your plane ticket!!
|
|
|
|
Post by Steve Gardener on Feb 11, 2009 12:22:38 GMT
Wednesday
Vulcan Gripper
Harder than it needed to be 1) cos I was using mine again and 2) my hand were cold the whole time 3) got a little better towards the end.
B/H: L1 x 6 reps @, L7 x 3 reps @
Rotator cuff work
|
|
|
|
Post by Steve Gardener on Feb 11, 2009 17:51:39 GMT
Wednesday pm
Plate wrist curl
B/H: 5-kilos x 10 reps @, 7.5-kilos x 3 reps @, 10-kilos x 3 reps @,
Formulator
equ x 10 reps, + 2.75-kilos x 8 reps, plus 5.5-kilos x 8 reps, plus 8.25-kilos x 8 reps, plus 9.25-kilos x 5, 5, 4 and an all out but not quite. Scaled at 12.6-kilos total.
|
|
|
|
Post by Steve Gardener on Feb 12, 2009 11:46:53 GMT
Thursday am
Gymnation this morning. No training tomorrow (probably) cos we have a big ass delivery a-coming (a restock).
Leg Press
40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 200-kilos x 50 reps (monster, monster pump during the last set). I'll stay with the volume until mid-late March. Then back to massive weights.
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 55-kilos x 8 reps
easier on GN machine
Thick bar d/o hand deadlift (sumo)
70-kilos x 3 reps, 110-kilos x 3 r/p reps
Was dizzy after each rep on this but it was all about getting the ass down and keeping the lower back out of it as per for me.
|
|
|
|
Post by Steve Gardener on Feb 13, 2009 19:49:24 GMT
Friday PM
Trained grippers this morning (was a little off) and then this evening, in spite of a busy'ish day went to the other gym (Gymnation) and did the following:
Two hand pinch (70mm thickness - see note)
set up (43.6-kilos) x 6 reps, plus 30-kilos (73.6) x 3 reps, plus 40-kilos (83.6) x 1 rep, plus 50-kilos (93.6) x 1 rep, plus 55-kilos (98.6) x 1 rep and then a PB on this set up and thickness of plus 60-kilos (103.6) x 1 rep, dropped back to 98.6-kilos and did 12 x 1 reps with it (roughed up the skin nicely). I decided to do 70mm as the last few times I've been killing myself too much with my regular width (44mm) etc so a change seemed a good idea. Seemed I was right.
Talking and chatting too much as per and then
2" V-Bar
|
|
|
|
Post by Steve Gardener on Feb 13, 2009 19:51:00 GMT
|
|
|
|
Post by Steve Gardener on Feb 14, 2009 21:44:02 GMT
Saturday
Started off with chest n' back
As before I'm still not benching (not since Dec 20th when I did a 190-kilo/418lbs single) due to r/shoulder problems. So...
At Gymantion
Pec dec
Cocked up by reading info from the session before last so...
16p x 8 reps, 35p x 8 reps, stack x 10 reps
s/set
Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 22.5-kilos x 6 reps
Assisted Dips
-80lbs x 8 reps, -60lbs x 8 reps
Dips
bwt x 8 reps harder on triceps than chest which is good in light of the shoulder issues.
At my gym 10 mins or so later
Low row
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 6 reps ran out of steam so stopped.
Rest
One hand pinch
To finish I took a pair of 10-kilo plates outside and threw them from hand to hand until they dropped at 40-seconds.
Later on, with the rest of the lads doing their strongman training and me well refreshed I also had a go at cleaning our Baby Inch (53-kilos and a thick handle) and then did the 1min5 on the 2" bar beating a visitor. It was easy (I focused on a nail in the ceiling, my hands were dry and I felt good).
Do I ache? Of course. No training tomorrow. Just food.
|
|
|
|
Post by Steve Gardener on Feb 16, 2009 11:28:36 GMT
Monday
Vulcan Gripper
Using mine (hardest of the few I've used)
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L11 x 1 rep, L12 x 1 rep, L13 x 1, N, N, VVN, VVN, L12 + 1 thick rubber band x 1, VVVN, VVN, 1, 1 rep (held for time)
R/H: L12 x 1 rep, L14 x 1 rep, L16 x VVN, L13 (accident) x 1 rep, L16 x VVN, 1, VVN, VVN, L15 + 1 thick rubber band (as above) x VVN, 1, 1, 1, 1 reps
|
|
|
|
Post by Steve Gardener on Feb 17, 2009 12:18:58 GMT
Tuesday
Shoulders, arms and RT work
Seated BB press (alt with machine session next time)
20-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 41.25-kilos e/s x 3 x 1 reps (all hard work)
EZ bar curls
10-kilos e/s x 8 reps, 17.5-kilos e/s x 8 reps, 22.5-kilos (45) e/s x 2 x 6 reps
TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 83.75-kilos x 2 x 6 reps
RT (old handle / plates only)
Loads
|
|
|
|
Post by Steve Gardener on Feb 18, 2009 12:25:50 GMT
Wednesday
Plate wrist curls
Formulator work
equ x 10 reps, +2.75-kilos x 8 reps, plus 5.5-kilos x 8 reps, plus 8.25-kilos x 8 reps, plus 9.25-kilos x 6, 4, 4, reps (hard)
I was going to do some one hand deadlifts but my back is still sore from last nights workout so maybe tomorrow. I might so torsion grippers later.
|
|
|
|
Post by Steve Gardener on Feb 18, 2009 17:28:00 GMT
Wednesday pmTorsion grippers2HP of 90-kilo for reps as per www.titlebash.com challenge I started with what looks like an identical set up to Rob Framptons (see website video) and both were a little over 90-kilos and bashed out 5 reps in 3 or so seconds and then could not even move it. Baring in mind I did pinch yesterday I wanted to see if I could do more using one of our 90-kilo disc and caned 4 reps which were all touch-n-go but again could do no more. Robs record is 10 in 60-seconds. I KNOW I can beat this but need to be fresh and ready to rock and roll. Rob looked worn out after his attempt so I know it's not easy.
|
|
|
|
Post by Steve Gardener on Feb 19, 2009 12:26:13 GMT
Thursday am
Probably wont train this afternoon cos my thumbs are sore from the workout (I also could not find my tape) but the skin needs to toughen up some.
One hand deadlifts hook grip
B/H: 60-kilos x 3 reps @, 100-kilos x 2 reps @, 140-kilos x 1 rep @, 160-kilos x 1 rep @
L/H: 185-kilos x 1 rep @ (equals Paul Savage's 185 r/h)
R/H: 187.5-kilos x 1 rep
I think I can do more soon but held off for another day.
|
|
|
|
Post by Steve Gardener on Feb 20, 2009 10:57:12 GMT
Friday am
Did legs today... was b-r-u-t-a-l.
Leg Press
0-kilos x 10-12 reps per leg warm up, 40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 240-kilos x 50 reps... my god this was HARD. 60 next time then up to 7 plates.
Leg Curls
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 2 x 6 reps
On the flip side I had some very helpful good news last night. I'll do what I can with the opportunity.
|
|
|
|
Post by Steve Gardener on Feb 22, 2009 11:55:13 GMT
Trained Saturday as well (2x)
Sunday
Just back from chest n' back. As per everything bar low rows at Gymnation.
Pec Dec
16-kilos x 8 reps, 35-kilos x 8 reps, stack x 2 x 8 reps
s/set with
Pullover machine
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 6 reps
Ass Dips / Dips
-60lbs x 8 reps / bwt x 9 reps (will do more in time and then add weight if shoulder gives me no issues to worry about)
At Whey Gym
Low row
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 2 x 6 reps
|
|
