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Post by Steve Gardener on Aug 30, 2010 11:16:18 GMT
Monday
Legs
Leg Press
Experimented with various ways of depth control. Added a pallet, pad etc to the back pad for 8-inches, then skinnier set up for 6.5-inches then finally 4.5-inches. Numbers are heights of set ups and not actual sled travel. All sets from dead stop bottom start.
0-kilos x 12-15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps, 494-kilos (sb) x 8 reps, 574-kilos (sb/w) x 8 reps, 654-kilos (bb/w) x 8 reps.
Leg Ext
65-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps
Leg Curl
20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps
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Post by Steve Gardener on Aug 31, 2010 11:37:32 GMT
Tuesday
Should have been, according to my book, D/H/W/D work, but never mind. That's now for tomorrow.
V/Gripper
B/H: L3 x 6 reps, L6 x 3 reps, L9 x 1 rep, L12 x 1 rep
L/H: L13 x 1 rep, then L16 x 1, TnG, VN, VN, F (p/s), VN. upped since last session as I felt my left was getting stronger.
R/H: L18 x 1, TnG, TnG, TnG, 1, N
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Post by Steve Gardener on Sept 1, 2010 10:30:54 GMT
Wednesday
God d**n this hurts every time. Me no like.
DHWD
Orange spring
B/H: L1 x 6 reps, L4 x 3 reps, L7 x 1 rep,
Gold Spring
B/H: L3 x 1 rep, L4 x 1 rep, L6 x 1 rep,
L/H (left hand on top pulling): L8 x 2 x 1 reps
R/H: (opposite to above): L8 x F, L7 x F, L6 x 1 rep
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Post by Steve Gardener on Sept 2, 2010 10:53:36 GMT
Thursday
Shoulders n arms
@ Whey Consortium Gym
Seated BB press
bar x 12 reps, 50-kilos x 8 reps, 72.5-kilos x 6 reps, 92.5-kilos x 4 x 1 reps
H D/B Curls
10-kilos+ x 12 reps @, 20-kilos+ x 10 reps @, 30-kilos+ x 8 ugly ass reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 82.5-kilos x 8 reps (tough and with a slight tennis elbow style twinge)
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Post by Steve Gardener on Sept 3, 2010 10:55:04 GMT
Friday
V/gripper and 2HP
V/Gripper
Put old spring on to see what happened.
B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L11 x 1 rep, L13 x 1 rep
L/H: L14 x VVN (daylight), 1, N, 1, VVN, 1 reps
R/H: L14 x 1 rep, L16 x F, TnG, 1, VVN, 1 reps
NB: I have always found my red spring and set up eqv to -2 whatever I did at David's. Compare the last session and you'll see a L16 left and L18 right seems about right.
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, 60-kilos x 1 rep, +70-kilos x 1 rep, +75.5-kilos x 1 rep, +80-kilos x F, 1, 1, 1, F, 1, 1 all shakey
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Post by Steve Gardener on Sept 5, 2010 7:36:24 GMT
Saturday
Trained with Neville at Whey Consortium Gym
Double overhand thick bar deadlift
bar x 8 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 1 reps, 160-kilos x 1 (sb), 180-kilos x 1 reps (bb), 200-kilos x 2 x Fail, 190-kilos x 1 rep
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Post by Steve Gardener on Sept 6, 2010 11:12:34 GMT
Monday
Trained with Nev at Gymnation
CG Bench
bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 4 reps, 140-kilos x 4 x 1 reps
P/over
12p x 8 reps, 18p x 8 reps, stack+15-kilos x 6 reps
@ Whey Consortium Gym
Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 7 reps
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Post by Steve Gardener on Sept 7, 2010 11:35:49 GMT
Tuesday
Trained at Gymnation instead of Whey Consortium Gym as I needed to pick up some cash they owed me for an item I sold them. Started later than I would have liked due to over-sleeping and having Andy Bolton PM me via Facebook to compete in a grip competition.
V/Gripper - gold spring
B/H: 1/1 x 6 reps, 2/2 x 3 reps, 3/3 x 1 rep, 4/4 x 1 rep, 5/5 x 1 rep
L/H: 5/6 x 1, TnG, VVN, 1 (had a long break for this one)
R/H: 6/6 x 1, 1, VVN, VVN
2HP - thick (about 55mm)
Used thinner 15's than the usual slightly thicker ones
43.6 x 6 reps, 63.6-kilos x 1 rep, 73.6-kilos x 1 rep, 83.6-kilos x 1 rep, 93.6-kilos x 1 shaky rep, 98.3-kilos x F, dropped back to 83.6-kilos x 6 x 1 reps, then a double, then a triple.
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Post by Steve Gardener on Sept 8, 2010 12:37:26 GMT
Wednesday
Last grip workout before the 11th (leg 2 of WSH)
DHWD - gold spring
B/H: L1 x 3 reps, L4 x 2 reps, L6 x 1 rep
L/H: L8 x 3 x 1 rep - hard as always
R/H: L8 x 3 x 1 reps - as above
TNS CoC 2.5 work
re the Wade Gillngham challenge. Challenge is TNS a CoC 2.5 as many times as poss in 60 seconds. First part of training was warm-ups followed by a test followed by work sets.
B/H: CoC 2 (meant to be 1!!) x 3 reps, HG200 x 6 reps (narrower span).
L/H: CoC 2.5 x 3 in 60 secs (still getting set right). Then 5 x 1 reps
R/H: CoC 2.5 x 5 in 60 secs (as above). Then 6 x 1 reps
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Post by Steve Gardener on Sept 9, 2010 11:14:32 GMT
Thursday
Day off tomorrow in lieu of WSH leg 2 Saturday. @ Whey Consortium Gym
Leg Press
Could have been better. I didn't muck about with different depths today so this may have made a difference.
0 x 12+ reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps (2 pads/off safeties/sb only), 494-kilos x 8 reps, 574-kilos x 8 reps (wraps too), 654-kilos x 5 reps (bb/w)
Leg Extension
60-kilos x 8 reps, 125-kilos x 8 reps, 175-kilos x 8 reps
Leg Curl
20-kilos x 8 reps, 30-kilos x 8 reps, 46.25-kilos x 6 reps
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Post by Steve Gardener on Sept 12, 2010 12:05:36 GMT
Sunday
Won leg two WSH yesterday. Shoulders and arms today.
BB Seated Press
bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 8 reps, 95-kilos x 3 x 1 reps
s/s heavy sets with
DB H/Curls
10+kilos @ x 12 reps, 20+kilos @ x 10 reps, 31+kilos @ x 6 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 6 reps
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Post by Steve Gardener on Sept 13, 2010 11:22:33 GMT
Monday
@ Whey Consortium Gym
V/Gripper work
B/H: L3 x 6 reps*, L6 x 3 reps*, L9 x 1 rep*, L12 x 1 rep**, L15 x 1 rep
L/H: L16 x TnG, VN, F(PS), VVVN (1mm)
R/H: L18 x 3 x 1 reps
NB: as per previous notes I am certain that whatever I do on this Vulcan I can do 1-2 levels higher on other versions even from the same batch. TNS work done to assist work I'll be doing on the 2.5 CoC later on and for a big rep attempt / Wade Gillingham challenge before months end.
*TNS **CCS
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Post by Steve Gardener on Sept 14, 2010 11:07:50 GMT
Tuesday
@ Whey Consortium Gym
Today's session was all about getting the clamped-in-tight feeling in my hands. I didn't have it for the first few reps but the rest were better and better. I'll be upping the weight by 5.5-kilos next time (so 91.7kg becomes 96.7kg). I coached Naz between attempts.
2HP @ 44mm
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 10 x 1 reps and 1 x 2 reps to finish.
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Post by Steve Gardener on Sept 15, 2010 10:48:53 GMT
Wednesday
Chest-n-back
Was not happy with how this went. If anything I felt like I was going back on the bench. May need a rethink.
@ Gymnation
C G Bench Press BB (hvy day)
bar x 12 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 120-kilos x 1 rep, 150-kilos x 2 x 1 reps (2nd better than 1st), 152.5-kilos x F, 150-kilos x F Two weeks ago I did 2 x 1 with 152.5 and then last week 140 x 4 x 1 for my speed session. Today...
Pullover
12p x 8 reps, 18p x 8 reps, stack+15-kilos x 7 reps
@ Whey Consortium Gym
Low Rows
50-kilos x 8 reps, 90-kilos x 8 reps, 130-kilos x 8 reps (a little ugly)
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Post by Steve Gardener on Sept 15, 2010 15:46:46 GMT
Wednesday PM
@ Whey Consortium gym. Took about 40mins. All gripper closes were TNS style. Tomorrow is WD work.
TNS training
B/H: CoC 1 x 10 reps, HG 200 x 6 reps, CoC 2 x 3 reps
L/H: CoC 2.5 x 4 VVN (so dropped down). LKB (they had some grippers made for a short while) 250 x 10 reps, HG300 x 5 reps, 3 reps, 4 reps, 5 reps
R/H: CoC 2.5 x 4 (of 5) reps, 3 reps, 3 reps, 4 reps
The aim is to increase the volume then do one all out set for video before the month is out. Tgt is 9+
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