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Post by Steve Gardener on Jun 29, 2010 18:25:40 GMT
Tuesday pm
@ GN (so straight bar)
One hand deadlift
Struggled to the front so switched back to straddle and made all the lifts that way.
Conventional d/o
2 x 3 reps fast to lock out
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Post by Steve Gardener on Jun 30, 2010 11:17:48 GMT
Wednesday
T/Gripper - max
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Post by Steve Gardener on Jul 1, 2010 11:26:58 GMT
Thursday
Shoulders/arms @ GN
machine press
handles x 8 reps, 1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +100-kilos x 6 reps, +160-kilos x 5 reps
DB H/Curls
10-kilos @ x 15 reps, 20-kilos @ x 12 reps, 35-kilos @ x 6 reps
TPD
stack x 12 reps, +25-kilos x 8 reps, +50-kilos x 8 reps, was gonna add more weight (15kg) but too much work getting it added
DH Wrist developer
Orange spring
Bwt: 292.5lbs @ GN
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Post by Steve Gardener on Jul 2, 2010 12:12:32 GMT
Friday
@ GN
double overhand thick bar deadlift
to 195-kilos x 3 x 1 reps. No hitching
2HP - thick
to 103-kilos x 6 (of 9 attempts) x 1 reps. If I widened my stance the reps were good. Note to self re stance.
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Post by Steve Gardener on Jul 3, 2010 11:55:54 GMT
Saturday
DH Wrist Developer
I need to double check the rules on this. Orange spring only.
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 3 reps @, 4/4 x 3 reps @
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x fail. 5/5 x 3 reps (back to back)
R/H: 5/5 x fail, 4/5 x 1, 1, fail.
One hand deadlift thumb over
Used our cambered bar so...
B/H: 60-kilos x 5-6 reps @, 100-kilos x 3 reps @, 140-kilos x 1 rep @, 180-kilos x 1 rep @, 200-kilos x 1 rep @
L/H: 220-kilos x 2 x 1 attempts. Air under the first, dead in the water second.
R/H: 220-kilos x 1 TnG (see vid) and 1 fail (came up a tad)
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Post by Steve Gardener on Jul 5, 2010 10:38:05 GMT
Sunday
Off
Monday
Legs @ GN
Leg Press
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos x 8 reps (sb on), 500-kilos x 8 reps (sb/wraps), 600-kilos x 6 reps (sb/wraps)
Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos negs (2 legs up, 1 down) x 7 negs a leg (so 14 each up / 7 each down)
Leg Curl
20-kilos x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps
bwt: 292lbs
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Post by Steve Gardener on Jul 6, 2010 11:24:27 GMT
Tuesday
T/Gripper (Vol)
2HP
So annoying. I've been struggling with my 2HP for weeks. I made a tiny change today. TINY. Back on form. Good grief.
NB: do not forget weaver.
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Post by Steve Gardener on Jul 7, 2010 11:21:17 GMT
Tuesday pm
Rested and bored so...
One hand deadlifts
Made harder by my right middle finger first knuckle which I'd cut during the day and started bleeding through the workout. Tsk
Wednesday
Chest N Back
@gn
V/Bench
20kg a side x 15 reps, 40kg x 12 reps, 60kg x 10 reps, 80kg x 8 reps, 107.5kg x 6 reps
Pullovers
12p x 8 reps, 18p x 8 reps, stack+30-kilos x 6 reps
@wg
Low Rows
60-kilos x 8 reps, 100-kilos x 8 reps, 142.5-kilos x 5 reps
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Post by Steve Gardener on Jul 8, 2010 11:25:54 GMT
Thursday
Back a little stiff from yesterdays workout
@gn
Double overhand thick bar deadlifts
bar x 8 reps, 75-kilos x 3 or 4 reps, 115-kilos x 1 rep, 155-kilos x 1 rep (sb), 197.5-kilos x 3 x 1 reps (sb/b)
DH W/Developer
Orange spring
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 3 reps @, 4/4 x 3 reps @
L/H: 5/5 x 1, 1 (v tough) 5/4 x 1 rep
R/H: 5/5 x 3 x 1 reps
Bwt: 21st 8oz/294.5lbs
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Post by Steve Gardener on Jul 10, 2010 14:57:38 GMT
Saturday
One hand deadlift thumb over
I started out using a slightly thicker bar then realized and found a standard thickness one.
L/H: to 142.5-kilos x 2-3 x 1 reps (some better than others)
R/H: to 152.5-kilos as above
2HP (thick)
to 103.6-kilos x 6 x 1 reps.
Loz and Alex Curletto (BSM competitor) trained together at the yard today so I took some shots. Alex pulled 91.7-kilos at 44mm easy on the 2HP but missed 101.7kg.
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Post by Steve Gardener on Jul 11, 2010 11:27:03 GMT
Sunday
Shoulders-n-arms @ GN
Seated press machine
1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +160-kilos x 6 reps, +180-kilos x 6 reps (PB)
HCurls
DB's 20-kilos @ x 12 reps, 30-kilos @ x 8 reps, Cable 12p x 8 reps, 15p (stack) x 6 reps
TPD
stack x 12 reps, +25-kilos x 8 reps, +50-kilos x 8 reps, +60-kilos x 6-8 reps (not noted)
Bwt: 294lbs
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Post by Steve Gardener on Jul 12, 2010 11:08:54 GMT
Monday
T/Grippers - max
B/H: usual warm ups
L/H: CoC 3 x 1, BBE x Vn, VN, F (PS), VVNa, VVNa, VNa
R/H: HG350 x VVN, 1, CoC3.5 x TnG, 1, BBSE x TnG, TnG, 1a, CoC4 x VVNa, VVNa
R/Weaver
B/H: usual warm ups
L/H: +3.25kg x 3 x 1 reps
R/H: +3.75kg x 3 x 1 reps
as expected a little carry over from the DH W/D
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Post by Steve Gardener on Jul 13, 2010 10:19:08 GMT
Tuesday
Felt out of sorts today. Probably a combo of not over eating yesterday, another pound or so bodyweight and change of weather (now that I am old LOL). Also slightly early for me. Anyway...
@gn
Double overhand thick bar deadlifts
bar x 8 reps, 75-kilos x 3 reps, 115-kilos x 1 rep, 155-kilos (sb on) x 1 rep, 200-kilos x 4 x 1 reps All tough and could do with a better lock out.
Bwt: 295.5lbs
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Post by Steve Gardener on Jul 14, 2010 11:03:42 GMT
Wednesday
Legs @ GN
Leg Press
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps (sb only) 650-kilos x 8 reps (off of safeties, SB and W)
Leg Ext
60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 8 negs (16 up, 8 per leg down).
Leg Curl
20-kilos x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps
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Post by Steve Gardener on Jul 14, 2010 12:17:44 GMT
Just back from some DHWD work. Kept it brief but, as per, it's brutal. I also need to work on my form (working/bending hand more forward). But I started to visualize maxing out (hole 8 both sides) using the orange spring.
DHWD work
B/H: 1/1 x 6 reps @, 3/3 x 6 reps @, 4/4 x 3 reps @
L/H: 5/5 x 2 x 1 hard reps. Enough for me to be hopping around in discomfort
R/H: 5/5 x 1 rep, 6/5 x 1 rep, 6/6 x 1 hard rep, as above.
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