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Post by Steve Gardener on Nov 20, 2010 19:41:24 GMT
Saturday
@ Whey Consortium Gym. Usual long day. Started at 1030 with Loz's coaching session. Then mine with Nathan. Then Nev, the rest of the crew and myself doing our thing at 1230.
C G Bench
Had issues with cramp in hips and left calf. To 140-kilos x 5, 6, 6, 3 (just ran out of steam)
LPD
to 150-kilos x F. back jipped so stopped there.
Low Row
To 130-kilos x 8 reps. May have had 140-kilos in me but held off.
Rolling Thunder
to 105?? Need to retest
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Post by Steve Gardener on Nov 22, 2010 13:01:35 GMT
Monday am
@ Whey Consortium Gym. Arms later with Nev.
T/Grippers
usual
L/H: BBE x VN, VVN, VVN, VVN, VN (as below)
R/H: 3.5 x 5 x 1 reps (tgt of 10 x 1 reps)
2" V-Bar
B/H: 52.5-kilos x 6 reps @, 72.5-kilos x 3 reps, @, 92.5-kilos x 1 rep @, 112.5-kilos x 1 rep @
L/H: 122.5-kilos (270lbs) x 3 x 1 reps
R/H: 132.5-kilos (292lbs) x 3 x 1 reps
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Post by Steve Gardener on Nov 22, 2010 18:26:38 GMT
Monday pm
Chatted with Andy Bolton re the 18th meet at our place. He's asked for some thick bar and Sam Solomi said 'check his log'. I found this entry for 26th June 'today was fat bar for reps and i worked up to 185kg 5 reps with double overhand grip no chalk.' Nice. This motivated me to see what I could do with no touch of the thick bar in weeks.
Arms plus @ Whey Consortium Gym
Dumbbell H Curls
10-kilos+ x 8 reps @, 20-kilos+ x 8 reps, 32.5-kilos+ x 6 reps @
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 92.5-kilos x 6 reps
Thick Bar deads
Nev used a mixed grip and conventional foot position and worked to 180kg x 2 x 1 reps. Warm ups same as me: bar x 6 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 160-kilos x 1 rep, 180-kilos x 1 rep, 200-kilos x 2 x 1 reps.
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Post by Steve Gardener on Nov 23, 2010 13:04:54 GMT
Tuesday
Worked with Nathan and Caylum for the first part and then 2HP for the second.
2HP
usual warm ups. Edge may have been taken off the top end by the thick bar work last night. Worked to +85-kilos (107) x 1, F, 1, 1/2 rep. The singles were ugly as hell.
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Post by Steve Gardener on Nov 24, 2010 19:50:53 GMT
Wednesday
With Nev at Gymnation
CG Bench
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 6, 6, 4, 5 reps
Pullover
12p x 8 reps, 18p x 8 reps, stack +15-kilos x 8 hard reps
Low Row
100? x 8 reps, 130?? x 8 reps, 160? x 8 reps. Machine is old with a stack and half are small plates and the other half large. I have no idea what the weight is.
Tricep pressdown on assisted dip
120, 130, 150, 170lbs all x 12 reps. Pumped as before.
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Post by Steve Gardener on Nov 28, 2010 13:14:09 GMT
Very cold this week and likely to remain that way for a week or so. All training at Whey Consortium Gym (unheated) unless otherwise stated. Training in these conditions is, as one might guess, hard work.
Thursday
?? Not noted.
Friday
am Rolling Thunder
to around +90-kilos (approx 92.5kg)
pm V/Gripper
Nev did shoulders
Standard original spring
Usual warm ups
L/H: 5/6 x TnG, 1, TnG, TnG
R/H: 6/6 x VVN, VVN, 1,1
Saturday
Coaching/training
double over hand deadlift (normal bar as thick was being used)
with Nev to 180 for him 4 x 1 reps, 200-kilos and 3 x 1 for me. Coaching new guy Seb - lots of potential.
2HP
to +85-kilos (107) x 4 x 1 rep
Sunday
Off (if I have any sense).
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Post by Steve Gardener on Nov 29, 2010 19:46:25 GMT
Monday
I waited for Nev but as he's been out in the zero degrees or worse weather all day he wasn't keen on joining me. Went to Gymnation and 4 reps into 2nd set of bench something popped in my right shoulder. Hurts bad. Functional but painful. An inspection just now seems to show no bruising or obvious tears etc. I was well warmed up. I am, just now, taking Ibuprofen. REALLY annoying.
Bench
As above. I'd intended, as best I could, to try and get 4 x 6 reps on 140-kilos but the 2nd set... no go.
Pullovers
to +15-kilos x 8 reps when I called it a day as it was painful pulling on my top etc.
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Post by Steve Gardener on Dec 1, 2010 20:56:44 GMT
Legs
Leg Press
to over 500-kilos x 20 reps. Could have used more weight but did not want to irritate the shoulder lifting the big discs on etc. Done to depth.
Leg Ext
to 175-kilos x 8 reps
Leg Curl
to 40-kilos x 8 reps
2" V-Bar
to 132.5-kilos x 3 x 1 reps either hand taking care to make sure I did not round the shoulder etc
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Post by Steve Gardener on Dec 2, 2010 12:55:22 GMT
Docs @ 9.30 am. Seems a strain which is better than a tear etc. Also described it as bicep tendinitis. Prescribed ketoprofen (2.5%) which I need to collect later.
Thursday
T/Grippers
L/H: to BBE x VVN, TnG, VN VN, VVN
R/H: to CoC 3.5 x 1, Tng, VVN, 1, 1, 1
Slightly distracted by chatting with Elias.
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Post by Steve Gardener on Dec 2, 2010 18:28:43 GMT
Thursday PM
R/Thunder
B/H: set up +40-kilos x 6 reps @, +60-kilos x 3 reps @. All with sheepskin gloves on. Gloves off: +80-kilos x 1 rep @, +90-kilos x 1 rep @
L/H: +100-kilos x 3 of 4 attempts
R/H: +100-kilos x 1 rep, +105-kilos x 1 rep, +110-kilos x F, +105-kilos x 2 x 1 reps
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Post by Steve Gardener on Dec 3, 2010 20:44:07 GMT
Friday pm
Arms only @ Whey Consortium Gym with Nev (he also benched)
H/DB Curls
10+kilos x 8 reps @, 20-kilos+ x 8 reps and 32.5-kilos+ x 8 reps (loose). Kept watching out for any twinges re the injury.
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 92.5-kilos x 8 reps, dropped to 40-kilos and did 20 reps, 16+2+2 reps and a final 16+4 reps. PUMPED!
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Post by Steve Gardener on Dec 4, 2010 19:07:26 GMT
Saturday
Usual long day starting (after errands) at 1130am and ending after 5pm. I did 2HP from about 1230 or so.
2HP
Worked to a successful single with 114.5-kilos (1 less than my best) and Loz had air under 117.7-kilos.
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Post by Steve Gardener on Dec 6, 2010 13:22:43 GMT
Monday
Hard, cold weekend. Finally managed to catch up on some sleep. A combo of the (slightly better) iffy shoulder, my being a very light sleeper and the usual noises two lodgers make... well I think I'd be ok in a cave on a mountain provided I didn't moan about the wind LOL I've also been struggling to eat esp first thing.
Thick bar d/overhand deadlift
Gloves on for first few sets: bar x 6 reps, 70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 160-kilos x 1 rep (sb_, 185-kilos x 2 x 2 ugly reps.
Lat pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, stack (140) x 8 reps
Low Rows
70-kilos x 8 reps, 110-kilos x 8 reps, 130-kilos x 6 reps. More there just didn't want to push injury.
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Post by Steve Gardener on Dec 7, 2010 12:13:32 GMT
Tuesday
Coached Nathan and Kaylum at Whey Consortium Gym. Cold/snow etc.
2" V-Bar
Do grippers tomorrow or later...
52.5-kilos x 6 reps @, 72.5-kilos x 3 reps @, 92.5-kilos x 1 rep @, 112.5-kilos x 1 rep @ 135-kilos x F, 133.75-kilos x 3 x 1 reps @
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Post by Steve Gardener on Dec 8, 2010 19:40:26 GMT
Wednesday
V/Gripper - standard spring
L/H: to 5/6 x 3 x 1 reps
R/H: to 6/6 x 3 x 1 rep
RT
L/H: to 96.25-kilos x 3 x 1 reps
R/H: to 101.25-kilos x 3 x 1 reps
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