|
|
Post by Steve Gardener on Oct 6, 2010 11:13:49 GMT
Wednesday
Coaching James later (4.30). WD work went well and 2HP sucked. I may go back and crank on it later.
D/H W/Developer - gold
B/H: L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @,
L/H: L8 x 3 x 1 reps (2nd major tough)
R/H: L8 x 2 x 1 reps, L9 x 2 x 1 reps
2HP
As above sucked. Even when getting air under on the heavy stuff it was as shaky as hell. I know my back gets sore after a back workout but this is becoming a constant and very annoying trait.
|
|
|
|
Post by Steve Gardener on Oct 7, 2010 11:21:38 GMT
Thursday
Coaching Naz at 6pm
Trained at GN
Trap Bar rack work
worked to a 251kg fail
BB Rack work
worked to 300-kilos for holds
|
|
|
|
Post by Steve Gardener on Oct 8, 2010 11:03:49 GMT
Friday
S+A at Whey Consortium Gym
Seated Press
bar x 12 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 95-kilos x 3 x 1 reps
s/s
DB H/Curls
10+kilos x 12 reps @, 20+kilos x 10 reps @, 32+kilos x 6 loose reps (as I was snagging it on a headphone cable I did another 2 more reps).
s/s
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 87.5-kilos x 6 hard reps
|
|
|
|
Post by Steve Gardener on Oct 10, 2010 17:43:21 GMT
Saturday
At Whey Consortium Gym
Double overhand thick bar deadlifts
worked to a 190kg single and then failed at 200kg. I then dropped back to 4 reps with 160kilos (sb only) and 3 reps the same weight. Loz worked to a 190kg overhead and then did a few reps at 160 overhead before moving on to other lifts.
|
|
|
|
Post by Steve Gardener on Oct 11, 2010 11:33:39 GMT
Monday
@ Whey Consortium Gym
V/Gripper work - gold spring
Cocked up 2x when making attempts with left - see post
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: one attempt at L15 was actually a L18 and went half way. So I dropped down and did it again with the right level.
L/H: Bombed on first attempt as my 2nd thingy-up occurred. I set it at L19 and moved it again before the penny dropped. L16 x TnG, VN, TnG, TnG, VVN
R/H: L18 x TnG, VVN, 1, 1, 1, 1 reps
Coaching James at 3.3opm
|
|
|
|
Post by Steve Gardener on Oct 12, 2010 11:07:16 GMT
Tuesday
@ Whey Consortium gym
D/H W/Developer - gold
B/H: L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @,
L/H: L8 x 2 x 1 reps Stopped at this point. Big efforts now for Saturday only.
R/H: L8 x 1 reps, L9 x 2 x 1 reps. They may have been VVN as it was a 'soft landing' rather than a click as per usual.
Naz changed time to 6pm
Heard Dave Talbot had passed away. RIP Dave.
|
|
|
|
Post by Steve Gardener on Oct 12, 2010 16:18:19 GMT
Tuesday PM
@ Whey Consortium Gym
Decided, as I was bored, to have a little crack at some 2" V-Bar work. If I keep it up I wanna push Adam T Glass as he's doing rather well on it at the mo (350 unofficial lift) and I am sure I can keep pace (PB of 332lbs).
2" FBBC V-Bar lift
B/H: bar (12.5kg approx) x 6 reps @, +30-kilos x 3 reps @, +45-kilos x 1 rep @, +60-kilos x 1 rep @, +75-kilos x 1 rep @, +90-kilos x 1 rep @, +105-kilos x 1 rep @. All no belts at all.
L/H: +120-kilos x F, F, Dropped back to 105-kilos and 1st set did 1, F, F and 2nd 1, 1, F. I alternated right and left.
R/H: +120-kilos x F, 1, dropped back to +105 and did 2 x 3 reps with the 2nd set nice n high (well over required height).
|
|
|
|
Post by Steve Gardener on Oct 13, 2010 11:58:17 GMT
Wednesday
Legs (2HP later/James at 3.30)
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), 600-kilos x 8 reps (bb/w), 720-kilos x 0 (bb/w. Just sat there. Same as session before last. Hmm
Leg Ext
60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 negative reps (12 up, 6 down per leg)
s/s
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 6 reps
|
|
|
|
Post by Steve Gardener on Oct 18, 2010 11:08:28 GMT
Monday
@ Whey Consortium Gym. Back to the grind stone. If I want to win leg 4 of the World's Strongest Hands series I need to up my game. Game upped. Today I mixed CG Bench with my Vulcan Gripper efforts
V/Gripper
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 N, 1 9nice set), 1, 1, A nice session.
R/H: L18 x 1 rep L20 (7/6 instead of 6/7 as I might have tried had I checked settings before leaving. Eqv to L22 on other versions) x VN, 1, VN, N. I may try 6/7 (L19) next time.
s/setted with
CG Bench volume
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 x 2 reps.
|
|
|
|
Post by Steve Gardener on Oct 20, 2010 11:45:47 GMT
Tuesday
WD
poor
D/O/T/B/D/L
worked to 180-kilos x 2 x 3 reps
Wednesday
2HP
usual warm ups to max, dropped back and did 12 x 1 reps with 91.7-kilos
s/s with
Back
LPD
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 150-kilos x 7 reps (loose)
L/Row
80-kilos x 8 reps, 110-kilos x 8 reps, 125-kilos x 8 reps
|
|
|
|
Post by Steve Gardener on Oct 21, 2010 11:19:45 GMT
Thursday
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2, 2, 2, 3 reps
NB: May do 2/3/3/3 next time as I felt I could do that this time.
2" V-Bar
B/H: bar x a few reps @, 52.5-kilos x 3 reps @, 72.5-kilos x 2 reps @, 87.5-kilos x 1 rep @, 102.5-kilos x 1 rep @
L/H: 110-kilos x 5 x 1 reps
R/H: 120-kilos x 5 x 1 reps
NB: all nice n high
DB H/Curls
10+ kilos x 8 reps @, 20+ kilos x 8 reps @, 32+ kilos x 7 reps @,
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps
|
|
|
|
Post by Steve Gardener on Oct 22, 2010 11:08:33 GMT
Friday
@ 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 1, 1, VVN, TnG, F, N
R/H: L18 x 1 rep, L20 x N, N, VN, L19 x VVN. Make a note to do only L19 for the next session (eqv to L21 etc etc)
|
|
|
|
Post by Steve Gardener on Oct 23, 2010 17:02:39 GMT
Saturday
WD work
Orange spring
B/H: L1 (1/1) x 6 reps @, L7 (3/3) x 3 reps @, L10 (4/4) x 1 rep @, L13 - eqv to L10 with a gold spring (5/5) x 3 x 1 rep @. I felt like I'd strained something in the left wrist (quite painful) so put a strap on for the final two attempts. I also took my time.
2HP - volume
worked with Loz. Up to +75-kilos x Loz: 7 x 1, then 4 then 3 then 1 and me: 6 x 1 followed 3, 3 and 2 reps. Next time the weight is going up to +77 or so kilos. The multiple reps had that locked in tight feeling I like.
|
|
|
|
Post by Steve Gardener on Oct 25, 2010 11:32:21 GMT
Monday
Legs @ GN
Jefferson Squats
bar x 8 reps, 60-kilos x 2 x 8 reps, 80-kilos x 8 reps.
The gym had a ladder up in the roof space so an impromptu challenge of 'walking/swinging' across came up. I did one length (I was the heaviest) 1 lad did 6 (3 both ways).
Leg Press
160-kilos x 8 reps, 280-kilos x 8 reps, 400-kilos x 8 reps (sb), 520-kilos x 8 reps (sb), 600-kilos x 8 reps (all) and 685-kilos x 8 reps (all). It was meant to be 766 or 765 but the lad (Dan) bottled out going on top. Pushing out of the hole for the4 first rep was HARD but once I got going was ok.
Leg Ext
60-kilos x 8 reps, 120-kilos x 2 x 8 reps (running late so no negs)
Leg Curl
30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps (hard)
|
|
|
|
Post by Steve Gardener on Oct 26, 2010 11:34:47 GMT
Tuesday
@ Whey Consortium Gym
V/ Gripper - gold
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 1, 1, 1, N (slowly getting better)
R/H: L18 x 1 rep, L19 (21) x VVN, VVN, 1 (gs), VN
Strange how my left was ok because the twinge/pain I had Saturday has been around a small amount (2-3 times momentarily) Sunday and Monday. I have been wearing an IM 'expand your hand' band for light support but removed it during training.
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 4
s/s with
2" V-Bar
B/H: 32.5-kilos x 4+ reps @, 52.5-kilos x 3 reps @, 67.5-kilos x 1 rep @, 82.5-kilos x 1 rep @, 97.5-kilos x 1 rep @
L/H: 112.5-kilos x 4 x 1 reps
R/H: 122.5-kilos x 4 x 1 reps
|
|
