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Post by Steve Gardener on Jan 30, 2011 12:32:39 GMT
Sunday
@ Gymnation
RT (OH)
took my time (a beer or two with Nev last night followed by some fine Rib Eye (yum) at 9pm and a lay in today meant I was in no rush). Both hands upped in weight. All poundage is over set up weight as per.
B/H: 60-kilos x 6 reps, 80-kilos x 3 reps, 100-kilos x 1 rep.
L/H: 112.5-kilos x 4 x 1 reps. Couple were rock solid.
R/H: 122.5-kilos x 3 x 1 and 2 x Fail. Dropped to 100-kilos x 6 reps
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Post by Steve Gardener on Jan 31, 2011 13:30:56 GMT
Monday
Some issues with one tenant (seemed to have missed the weekend and his tagged curfew... awoke today and saw he was still in and pointed out it was Monday which came as a shock to him) to deal with. Printer is playing up as well grrr. I think Naz is off doing his SIA course so went to Gymnation (warmer - back to freezing locally).
T/Grippers
worked to similar levels as last week but was able to use left hand. I went to a few attempts at an HG350 with that hand (near only) and BBSE x 2 x 1 reps right.
V/Bench
ran out of time for last set
handles x 12+ reps, 20-kilos a side x 12 reps, 40-kilos a side x 10 reps, 55-kilos a side x 10 reps... no time for 65-kilos+ x reps
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Post by Steve Gardener on Feb 2, 2011 13:00:26 GMT
Tuesday
@ WG
Nathan and Kaylum trained am. Seb, Jacek (not Marick as I thought) and Naz all trained in the PM as did I.
One hand deadlifts
worked to 2 x 1 reps TnG with a hook grip at 180-kilos right handed.
Wednesday
Legs @ GN
Leg Press
to 675-kilos x 8 reps
Leg Ext
to 85-kilos x 6 reps r/leg and 75-kilos x 6 l/leg
Leg Curl
to 50-kilos x 5 poor reps so dropped to 45-kilos ans did 3 very strict reps
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Post by Steve Gardener on Feb 3, 2011 19:24:57 GMT
Thursday - pm
Coached Naz, Seb and Jacek and worked the Rolling Thunder hard (see note).
Rolling Thunder using older handle
As per weight is load only. I'm using my older handle as I think it compares the most like the latest version IM have for sale. I know Mark pulled 301lbs on the previous model (and this is quoted as the record on their site) but has pulled 271lbs on the newer one. I (as per YT video) pulled 276lbs on a new one Sam Solomi brought for me to try. No one pulled more than 260 at the most recent event (Vice Grip Viking Challenge at the FitExpo in LA).
B/H: 60-kilos a hand x 6 reps @, 80-kilos a hand x 3 reps @, 100-kilos x 1-2 x 1 rep @ (inc one for publicity photo).
L/H: tried 115-kilos, dropped to 110-kilos x 2 x 1 reps, 112.5-kilos (easy) x 1 rep, 113.75-kilos x 1 rep, 115-kilos (solid) x 1 rep and 116.25-kilos x fail
R/H: 122.5-kilos x 4 (may have been 5) x 1 reps. 1 or 2 more singles more than last time.
I'm working this hard 1-2 times a week (I need to watch I do not start stalling as I get to peak strength on this as has happened before) as I am promoting (with a LOT of help from Dennie Felix) and competing in a competition to be held at the NEC/ Bodypower. Supported by Bodypower (I'll be on their site later) and with Ironmind sponsorship. Last year some 25,000 people came through the main doors over the weekend and the strength arena had crowds of at least 1000 most of the day. The event will be open to all (with a limit on numbers of course) and 'joes' have to pull a qualifying poundage. Then they go up against WSM competitors including Mark Felix, Terry Hollands and more. I aim to to VERY well.
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Post by Steve Gardener on Feb 5, 2011 18:22:59 GMT
Friday
Rest
Saturday
Same long ass day as per. Nath, Seb, Mike, G, Carl and Jacek
T/Grippers
See last 1-2 sessions for reference. Usual warm ups
L/H: to newer HG350 x VVN, TnG, older x 1, VVN, N, N, N, N
R/H: to the newer HG350 x 2 x 1 reps, older 350 x 3 x 1 reps, CoC 3.5 x 3 x 1 reps, BBSE x 3 x 1 reps
2HP
to 107.5-kilos x 4 x 1 reps, 112-kilos x 1 and 1 fail
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Post by Steve Gardener on Feb 6, 2011 11:17:49 GMT
Sunday
@ gymnation
M/Press
handles x 12 reps, 1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 8 reps, +80-kilos x 6 hard reps
DB H Curls
10-kilos x 12 reps @, 20-kilos x 10 reps @, 40-kilos x 6 reps @ (loose/cheating)
TPD
started usual machine: stack x 12 reps, switched to Nytram: +25-kilos x 10 reps, +50-kilos x 8 reps (hard)
Session was harder than I thought probably because we were against the clock.
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Post by Steve Gardener on Feb 8, 2011 14:18:12 GMT
Monday
I feel like I've somehow injured (jammed??) my left thumb but did not have any accidents. I've had this before and know it'll pass in a day or two.
One handed deadlifts
to 3 x 2 reps with either hand at 160-kilos
Tuesday
T/Grippers
usual warm ups - see comment above re l/thumb.
L/H: was off because of thumb so worked to several doubles with BBGM
R/H: to 3.5 x 3 x 1 reps and BBSE x VVN, 1, TnG, TnG, TnG
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Post by Steve Gardener on Feb 9, 2011 12:44:00 GMT
Wednesday
Late start - I thought I had a free morning LOL. Then, once in gym coaching (Naz) I was meant to do back but the RT handle was calling so...
RT (OH)
B/H: weights, as per only, handle etc not inc - 60-kilos x 6 reps, 80-kilos x 3 reps, 100-kilos x 1 rep
L/H: 110-kilos x 1 rep, 113.75-kilos x 1, 1(TnG), 1(solid), 1, F, 1
R/H: 123.75-kilos x 5 x 1 reps
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Post by Steve Gardener on Feb 9, 2011 17:19:37 GMT
Wednesday pm
Back
LPD
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 7 loose reps
L/Rows
80-kilos x 8 reps, 120-kilos (mis-load) x 8 reps, 132.5-kilos x 6 loose reps
1 Arm D/B Rows
47.5-kilos x 2 x 12 reps per hand
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Post by Steve Gardener on Feb 10, 2011 18:54:58 GMT
Thursday pm
Legs + coached Seb. He may be competing in the amateur British Grip Championships. I'd love to coach him to win.
Leg Press
worked to 694-kilos x Fail. Just sat there and did nowt. Dropped down to 674-kilos and got 2 or 3. So took a couple of mins rest and had another go. This time 694-kilos x 9 reps
Leg Ext
70-kilos x 8 reps, 105-kilos x 8 reps, 145-kilos x 8 reps, 90-kilos negs x 8 reps each (2 legs up, 1 down)
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 6+1+1 reps
Showed Seb how to work on the Vulcan. But will use the lifts in the comp mentioned above from this point.
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Post by Steve Gardener on Feb 12, 2011 19:19:09 GMT
Friday
Chilled
Saturday
Nev went HEAVY on leg press (450kg+).
2HP
to +86-kilos (108) x 4 x 1 tough reps
Rim lifting*
Then, while training Seb (Yoke + Farmers) Loz and I joined in on rim lifting. Seb worked to around 60-kilos and Loz and I did either 70 or 75-kilos. My left hand dropped out at 60 or 65 but the right carried on.
* lifting a plate by the edge of the outer flange. Very hard on the finger pad skin.
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Post by Steve Gardener on Feb 13, 2011 12:00:53 GMT
Sunday
Chest @ Gymnation
V/bench
0-kilos an arm x 12 reps, 20-kilos x 12 reps, 40-kilos x 10 reps, 60-kilos x 10 reps, 70-kilos x 8 reps (check)
Pec dec
46-kilos x 10 reps, 60-kilos x 8 reps, 75-kilos x 6 ugly reps
Pec Flyes machine
5 plates x 10 reps, 8 plates x 8 reps, 11p x 6 reps
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Post by Steve Gardener on Feb 14, 2011 11:52:33 GMT
Tuesday
T/Grippers
B/H: usual warm ups
L/H: BBGM x 3 x 1 reps, HG350(N) x F, N, N, N, N
R/H: HG350(N) x 3 x 1 reps, HG350(O) x 3 x 1 reps, CoC 3.5 x F (PS) then 3 x 1 reps, BBSE x VVN, 1, VVN then done as the hand was shot.
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Post by Steve Gardener on Feb 15, 2011 19:43:13 GMT
Tuesday
RT (OH)
L/H: to 115-kilos x 6 x 1 reps
R/H: to 125-kilos x 6 x 1 reps
Good session. Coached Seb and Jacek.
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Post by Steve Gardener on Feb 16, 2011 18:33:18 GMT
Wednesday
Nev worked to a very nice PB of 200-kilos mixed grip thick bar deadlift. He was 'on' as they say. Sun and stars in alignment so we pushed it.
I did back AND one hand deadlifts.
1HDL
to 165-kilos x 3 x 2 reps each hand. Thumbless to 100kg, thumb over with 140 and then hook grip.
LPD
to 150-kilos x 8 reps - uglyish.
Low Row
to 140-kilos x 6 ugly reps
Nipped back for a shake and then coached Naz.
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