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Post by Steve Gardener on Jun 8, 2010 11:39:43 GMT
Tuesday
T/grippers
W/up: CoC 1 x 6 reps, HG200 x 3 reps, CoC 2 x 1 rep, HG300 x 1 rep, BBGM x 1 rep.
L/H: CoC 3 x F, F, 1, BBE x N, VN, VVN, assisted from this point forward - VVN, VVN, VN
R/H: CoC 3 x 1, BBE x 1, CoC 3.5 x 1, TnG, VVN, assisted from this point forward - 1, BBSE x 1, TnG/neg, VVN. CoC 3 x 3 x 1 reps
Weaver
B/H: bar x 3 reps, +1-kilo 3 x 1 reps, +2-kilos x 3 x 1 reps
L/H: 3.25-kilos x 4 x 1 reps (2nd super tough and 3rd shallow)
R/H: 3.75-kilos x 4 x 1 reps (2nd super tough and 3rd shallow)
I'll be looking at my best gripper workouts from back before to see what I was doing differently then. I may also do a volume session soon.
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Post by Steve Gardener on Jun 9, 2010 11:15:16 GMT
Wednesday
One hand deadlifts thumb over grip
B/H: bar x 6 reps @ hand, 60-kilos x 3 reps @ hand, 100-kilos x 1 rep @ hand, 140-kilos x 1 rep @ hand, 175-kilos x 3 x 1 reps a hand. All tough and I forgot to lock my legs out on the 2nd single.
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Post by Steve Gardener on Jun 10, 2010 11:31:47 GMT
Thursday
I thought I was going to be delayed or interrupted by a delivery but the driver rang and said he could come early... touch. So I almost ran to Gymnation and did legs and 2HP. Sweated well the whole way through.
Warm ups and loosening of back.
Leg Press
0-kilos x 20 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps, 400-kilos (wraps on) x 8 reps, 480-kilos (wraps on) x 8 reps. I've literally only in the last week been able to squeeze back into the machines. GN's machine seat offers no adjustment. But once I am in I can also use more weight safely hence the much heavier sets. It's also the first time in months I've used wraps.
s/s
Leg ext
60-kilos x 8 reps, 120-kilos x 8 reps, then one leg at a time: 80-kilos @ x 8 reps, 100-kilos @ x 6 reps
s/s
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 2 x 8 reps (more weight than per as this is a modern machine and not an old torturous bit of kit like ours).
2HP (thick/67mm and not my usual 44mm)
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 98.6-kilos x 1 rep, 101.1-kilos x 3 x 1 reps. Ran out of time to do more as it was closing time.
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Post by Steve Gardener on Jun 13, 2010 9:17:17 GMT
Saturday
Double Overhand thick bar deadlifts
Bar (30kg) x 12 reps, 70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 160-kilos (SB on) x 1 rep, 190-kilos x 6 x 1 ugly, ugly, tough reps. The last barely, if at all, locked out. I might stay at this weight for another session.
Ended up with Loz, H, Mike, Ethan, G, Kye, Chris, Carl and his GF plus myself either training or taking the sun. For my last rep and just after Loz and H arrived with he had two would be strongmen (12 and 13) ask a bunch of questions and we got them to flip the 75-kilo tractor tire.
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Post by Steve Gardener on Jun 13, 2010 12:32:13 GMT
Sunday
V/gripper
B/H: L 1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L13 x 1 rep
L/H: L14 x 1 rep (all sitting down to this point), L15 x VVN, VVN, VVN, VVN.
R/H: L15 x 1 rep, L16 x 1, 1, 1, 1 reps
Weaver Stick (R)
B/H: Bar x 6 reps, +1kilo x 3 reps, +2-kilos x 3 reps alt,
L/H: +3.25-kilos x 5 x 1 reps (2nd and 4th HARD) Scaled at 8.30-kilos
R/H: +3.75-kilos x 5 x 1 reps. Scaled at 8.80-kilos total (bar is 1" EZ curl bar)
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Post by Steve Gardener on Jun 14, 2010 11:16:59 GMT
Monday
Seated Press Machine
1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +100-kilos x 6 reps, +140-kilos x 6 reps
Dumbbell Hammer Curls
Decided to give higher reps a try: 10-kilos @ x 20 reps @, 20-kilos @ x 15 reps @, 27.5-kilos x 12 reps @,
Tricep Pressdown
stack x 15 reps, +20-kilos x 12 reps, +45-kilos x 8 reps (just)
Dumbbell Forearm Curls - 1 at a time
Forward: 30-kilos x 8 rep @, 35-kilos x 8 reps @, 40-kilos x 6 reps @
s/s
Reverse: 12.5-kilos x 3 x 8 reps
Bwt: 20st 9lbs (289) on GN scales (so 285)
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Post by Steve Gardener on Jun 15, 2010 11:49:08 GMT
Tuesday
Finally managed to get to GN for some one hand deadlifts. Lifts WERE down and I had major issues with balance once I switched from straddle to lifting to the front. 2HP tomorrow and then I may ease off for the rest of the week in lieu of the much humping and moving for Severn Valley.
One hand deadlifts thumb over.
Straddle style: B/H: bar x 6 reps @, 60-kilos x 3 reps @, 100-kilos x 1 rep, 130-kilos x 1 rep. I tried 140-kilos straddle with this straighter bar but failed so switched to lifting to the front.
L/H: 140-kilos x F, 1, 1, 1. As above more issues with balance than lifting power. Finally getting one decent 1 rep. 145-kilos x 2 x 1 reps, 150-kilos x 1, 1, F reps
R/H: 140-kilos x 1, 1, 1, 1. Ditto for balance. Finally getting one decent 1 rep 145-kilos x 2 x 1 reps, 150-kilos x 1, 1, F reps. I know I can do more weight but need to get the pitch point better and hold the lock-outs.
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Post by Steve Gardener on Jun 16, 2010 11:18:31 GMT
Wednesday
Forearms still slightly stiff from the few sets of forearm curls I did the other day. I'm not happy with my performance today and so I'll be doing some moving of event training around on a sheet of paper after this log entry and working out how to get where I want to be in a little under 45 days time.
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +86-kilos x F, F, and a 1/2 rep. Dropped to +82.5-kilos x 3 x 1 reps. Back to +85-kilos x 2 x 1 and 2 x F.
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Post by Steve Gardener on Jun 16, 2010 18:04:16 GMT
Wednesday pm
I lieu of my ass dragging helping with the loading and unloading etc I'll be doing this weekend for our Severn Valley competition I got another workout in today.
Legs
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos (s/b on) x 8 reps, 500-kilos (wraps) x 8 reps
s/s
Leg Extension
60-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 2 x 8 reps (wanted to go heavier but could not see the other key I needed to hold some more weight on).
s/s
Leg Curls
15-kilos x 8 reps, 25-kilos x 8 reps, 40-kilos x 6 reps
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Post by Steve Gardener on Jun 17, 2010 11:24:11 GMT
Thursday
Chest n back
@ GN
Vertical Bench
0-kilos a side x 20 reps, 20-kilos x 12 reps, 40-kilos x 10 reps, 60-kilos x 10 reps, 80-kilos x 6 reps, 95-kilos x 6 reps, 110-kilos x 2 reps (too much too soon)
Pullovers
12p x 8 reps, 18p x 8 reps, stack+20-kilos x 8 reps
@ WG
Low Rows
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 6 n/s reps
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Post by Steve Gardener on Jun 22, 2010 11:29:24 GMT
Tuesday
Shoulders n arms
Press machine
1/2 stack x 8 reps, stk x 8 reps, +60-kilos x 6 reps, +100-kilos x 6 reps, +150-kilos x 5 hard reps
DB H curls
10-kilos x 15 reps, 20-kilos @ x 12 reps, 30-kilos @ x 9 reps
s/s
TPD
stack x 12 reps, +20-kilos x 12 reps, +50-kilos x 8 reps
2HP (thick)
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x 3 of 5 x 1 reps
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Post by Steve Gardener on Jun 24, 2010 16:30:03 GMT
Wednesday
@gn
One hand deadlifts
Thursday
@wg
V/Gripper - max
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Post by Steve Gardener on Jun 25, 2010 11:36:51 GMT
Friday
Legs
Leg Press
0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos x 8 reps (sb on), 440-kilos x 8 reps, 550-kilos x 6 reps
Leg ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 12 reps using 2 legs up, 1 leg down protocol (so 12 positive, 6 per leg negative reps)
Leg Curls
20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps
Legs bombed!
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Post by Steve Gardener on Jun 27, 2010 12:15:17 GMT
Saturday
2HP
Sunday
Double over hand thick bar deadlift
@ GN
bar (35kg) x 8 reps, 75kg x 6 reps, 105kg x 3 reps, 135kg x 1 rep, 165kg x 1 rep (sb on), 192.5kg x 3 x 1 reps (both belts).
The main key today was speed off the ground. All good.
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Post by Steve Gardener on Jun 28, 2010 11:35:56 GMT
Monday
Chest n back
@gn
V Bench
20kg a side x 20 reps, 40kg x 15 reps, 60kg x 12 reps, 80kg x 8 reps, 105kg x 4 reps
Pullover
12p x 8 reps, 18p x 8 reps, stack+25kg x 6 reps
@wg
Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 142.5-kilos x 4 reps
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