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Post by Steve Gardener on Sept 16, 2010 11:10:05 GMT
Thursday
@ Whey Consortium Gym. Poor Naz spent a good 10 mins setting up. 95% of that was getting one of the heavy sand bags off of the ground with me giving him gip.
DH WD work
d**n the thing never gets easy. Baring in mind last weekends performance it's hard to imagine going 2 levels higher, as i did, when your shaking out the pain after a level 8 effort.
B/H: Orange spring 1/1 x 6 reps @, Gold spring L3 x 3 reps @, L4 x 1 rep @, L6 x 1 rep @, L8 x 2 x 1 reps @
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Post by Steve Gardener on Sept 17, 2010 12:01:11 GMT
Friday
Slightly tender spot in left hand where the gripper sits - possibly from WD work yesterday. That may have also taken the edge off of being a little more successful. Still work/volume done.
V/Gripper work - gold spring
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 VN, VVN, 1***, VVN***, VN
R/H: L18 x VVN, 1, VVN, VVN***, VVN***, VVN
*TNS **CCS. ***TA - a technique I'm trying out for now. If it works...
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Post by Steve Gardener on Sept 18, 2010 10:48:45 GMT
Saturday
@ Whey Consortium Gym. Legs went a lot better today than last week (coffee/1 x proplus/1 ibuprofen). Trained with Nev.
Leg Press
0-kilos x 12+ reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 350-kilos x 8 reps (off of 4" pad/safeties/from bottom from this point forward/support belt on), 440-kilos x 8 reps, 520-kilos x 8 reps, 600-kilos x 8 reps (wraps on), 660-kilos x 8 reps (other belt on/wraps)
Leg Ext
60-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps
s/s
Leg Curl
15-kilos x 8 reps, 25-kilos x 8 reps, 35-kilos x 8 reps, rest, 42.5-kilos x 8 reps
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Post by Steve Gardener on Sept 18, 2010 16:34:37 GMT
Saturday PM
@ Whey Consortium Gym
As per Tuesday's session this 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-kilos next time (so 96.7kg becomes 101.7kg).
2HP @ 44mm
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, then +75.5 (96.7) x 10 x 1 reps and 1 x 2 reps to finish.
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Post by Steve Gardener on Sept 20, 2010 11:33:39 GMT
Monday
V/Gripper work - gold spring
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 VVN, VVN, VN, F (accidentally had it at level 18), VVN, N (had it at level 17, again by accident)reps.
R/H: L16 x 1 rep (d'uh), L18 x 1, VVN, VVN, VVN, VVN reps.
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Post by Steve Gardener on Sept 21, 2010 10:29:37 GMT
Tuesday
No sign of my 1030/Naz
Shoulders-n-arms
BB Press in rack
bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 95-kilos x 4 x 1 reps s/s with
DB H/ Curls
10-kilos+ @ x 12 reps, 20-kilos+ @ x 10 reps, 31-kilos+ @ x 8 reps (scaled after at 33.2kg/73.19lbs)
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 8 reps
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Post by Steve Gardener on Sept 22, 2010 11:11:10 GMT
Wednesday
DH W/Developer work
B/H: Rubber band x 6 reps. Gold spring work: L3 x 6 reps @, L4 x 2 reps @, L6 x 1 rep @,
L/H: L8 x 2 x 1 reps*
R/H: L8 x 3 x 1 reps
Early sets, inc final ones before the working set were relatively easy and 95% pain free. I'm no longer effing and stamping mu feet but it's still uncomfortable as hell. *Subject to the whims of the usual I plan on doing 3 singles with each hand next time, then four right, three left and so on in that order.
I also heard of a big grip event late January at the Fitexpo in California where the 3rd prize alone is $1000. More info needed!!
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Post by Steve Gardener on Sept 24, 2010 11:45:50 GMT
Friday
Did I say miss... naughty boy. With a somewhat rude awakening at silly o'clock (4.40am) by my off his tits lodger singing and playing music - I have asked what he was thinking but I don't think that came into it) under my belt (I had a quick 'word' or three and no music or complaint) I decided to give the 18-inch trap bar deadlifts a spin.
@ Gymnation (cos they've a trap bar).
Trap-bar deadlifts
I started from the floor and worked up more of a sweat adding plates to get it close to 18-inches off the ground as I added weight. Bar weighs 21kg
61-kilos x 6 reps, 101-kilos x 3 reps, 141-kilos x 1 rep last set from floor and upped height. 181-kilos x 1 rep and with sb on, 211-kilos (now at a little under 18") x 1 rep (other belt on), 231-kilos x 1 rep and a fail at 251-kilos.
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Post by Steve Gardener on Sept 24, 2010 17:19:21 GMT
Friday pm
What I'd intended to do... chest n back
@ Whey Consortium Gym
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 x 2 reps
s/s
LPD
60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 2 x 8 reps
s/s with bench hvy sets as above
Low Rows
110-kilos x 2 x 8 reps
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Post by Steve Gardener on Sept 25, 2010 16:33:21 GMT
Saturday
Note to self: do not deadlift Friday, work back Friday afternoon then pinch and work to 200kg on the thick bar deadlift Saturday... your back will spasm like a b***h when you're eating a LATE (as per) Saturday lunch. Ouch!!
2HP
working with Loz (which always helps) to a successful if ugly final single with 106.7kg
D/O/T/B/D/L
worked to (then slightly passed him) with Loz again he just missing (didn't quite get it past his knees and I just about pulled it all the way) 200kg x 1 rep
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Post by Steve Gardener on Sept 28, 2010 11:56:38 GMT
Monday
Vulcan gripper - gold
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. Same sets etc as before
L/H: L16 x 1, N, VN, VN, F
R/H: L18 x VVN (PS), VVN, TnG, 1 (good set), VVN
RT - newer handle
Quick test to see where I am at
BH: set-up + 45-kilos x 1 each, +60-kilos x 1 each, +75-kilos x 1 each.
R/H: +90-kilos x 1 rep
Tuesday
Coached Naz, no sign of Sal and had 3 more lads ask about training. In between Naz's conditioning work I did:
D/H W/Developer - gold
L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @, L8 x 3 x 1 reps @ (3L 4R next time)
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Post by Steve Gardener on Sept 29, 2010 11:32:22 GMT
Wednesday
@ Gymnation They were having a friendly body-weight formula deadlift competition. Winning weight was over 175kg by a 62kg guy. To mix it up I walked over and with no warm up did a 150-kilos hook grip one hand deadlift!
Legs.
Leg Press
0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps (sb), 480-kilos x 8 reps (sb), 600-kilos x 8 reps (sb/w) and 700-kilos x 8 reps (usual form+sb/w/b)
Leg Extension
60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 5 negs each leg (10 up both legs 5 each down)
s/s
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 7+1/2 rep
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Post by Steve Gardener on Sept 30, 2010 11:21:30 GMT
Thursday
No training tomorrow as I am doing a strength display/seminar at Harts Strength & Fitness Centre (The old school centre, Mill street, Clowne) on Saturday.
2HP @ 44mm
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-kilos x 1 rep, +80-kilos x 2 x 1 reps, +82.5-kilos x 6 x 1 reps
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Post by Steve Gardener on Oct 4, 2010 10:48:20 GMT
Monday
In spite of lifting, so it feels like, 'all day', on Saturday (I did a paid for lifting exhibition at Harts Strength & Fitness Gym for their grand opening) and a day off as per it was back to the grind stone and training for leg 3 of the WSH today. So 1030am sees me in the Whey Consortium gym tidying, working and training as I go. I'm coaching later (4.30pm)
Vulcan gripper - gold
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. Same sets etc as before
L/H: L16 x TnG, N (ps), VVN, VVN, N
R/H: L18 x 1e, L16 (accident) x silly easy 1, L18 x 1, 1, 1 reps I could have done more but concentrated on bringing up my left hand instead.
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Post by Steve Gardener on Oct 5, 2010 11:14:56 GMT
Tuesday
Chest-n-back/coaching Naz in between
CG B/Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3/2/2/2 reps
s/s hvy sets with
LPD
60-kilos x 8 reps, 90-kilos x 8 freps, 120-kilos x 8 reps, 150-kilos x 6 reps
and
L/row
60-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 8 reps
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