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Post by Steve Gardener on Mar 9, 2011 12:57:29 GMT
Wednesday
Coached Naz and Jacek. No sign, thus far, of Greg A.
Back / Heavy sets on first two movements v sloppy
LPD
70-kilos x 10 reps, 110-kilos x 8 reps, swapped to v-handle and did crappy reps so swicthed back to usual handle and did 150-kilos x 8 ugly reps
Low Rows
80-kilos x 8 reps, 105-kilos x 8 reps, piss poor with 140-kilos much better when I wore a belt 140-kilos x 6 reps
Straight arm pushdowns
40-kilos x 15 reps
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Post by Steve Gardener on Mar 10, 2011 19:27:33 GMT
Wednesday
Nev hit a PB 110-kilo x 2 thick bar Bench and Seb worked to 320-kilos sled dragging. Nice
2HP
to 109-kilos x 6 (of) 7 attempts
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Post by Steve Gardener on Mar 16, 2011 11:54:09 GMT
Monday
V poor start due to stupid o'clock arrival home. So restarted in the pm
am
pm
T/Grippers
L/H: to CoC 3 x 5 x 2 reps +1, 1, TNG, 1 reps
R/H: to HG350n x 6 x 1 reps, HG350o x 5 x 1 reps, CoC 3.5 x 3 x 1 reps
RT
NH
L/H: 60 x 6 reps, 80 x 3 reps
R/H: 60 x 6 reps, 80 x 3 reps, 95 x F, 1 rep. 90 x 12 reps
Tuesday
Legs
Leg Press
to 684-kilos x 6 reps usual style
Leg Ext
to 170-kilos x 6 reps
Leg Curl
to 45-kilos x 8 and 7 reps
2HP
to 109-kilos x 3 x 1 reps (tried a 4th but was done)
Wednesday
Seated BB Press
to 82.5-kilos x 2 x 3 reps
Hammer DB Curls
to 35+ kilos x 2 x 8 reps loose
TPD
to 85-kilos x 8 reps
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Post by Steve Gardener on Mar 24, 2011 12:41:19 GMT
Thursday
Coached. No training
Friday
Coached Naz and then went to London straight after. Ballsed first train but still ok. No training.
Saturday
@ Excel. Did 4 performances. Usual faffing around with transport as DLR was being worked on.
Sunday
@ Excel. Did 3 performances. Absolutely knackered by last one. The two most popular bits of kit was our version of the penny pinch (few managed 5-kilos loaded and only 2 managed 10kg all weekend) and the eBay brought educational grip tester.
Monday
Rest and recovery
Tuesday
As above
Wednesday
T/Grippers
to:
L/H: CoC 3 x 6 x 2 reps
R/H: HG350(N) x 6 x 1 reps, HG350(O) x 5 x 1 reps, CoC 3.5 x 3 x 1 reps, VVN, 1 rep
Thursday
Back sore so a few mins spent stretching etc
RT
Set up plus weight
NH
B/H: 60-kilos x 6 reps @, 80-kilos x 3 reps @,
L/H: 90-kilos x 1 rep
R/H: 100-kilos x 1 rep, 110-kilos x F
OH
L/H: 100-kilos x 1 rep, 110-kilos x 1 rep, 120-kilos x 1 rep, 122.5-kilos x 3 x 1 reps
R/H: 110-kilos x 1 rep, 120-kilos x 1 rep, 132.5-kilos x 3 x 1 reps
100-kilo 'Loz bell' (2-inch thick handle 'circus dumbbell' style bell)
B/H: 1 rep @ (indoors) then x 3 reps x 2 sets outside in sun. Easy.
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Post by Steve Gardener on Mar 28, 2011 11:32:03 GMT
Friday
Back
LPD
to 140-kilos x 8 reps. Not as good as I have done or would like. Need to bring this back up.
Chins
3+1+1 at 120+kg bwt
Low Cable Rows
worked to 130-kilos x 8 reps
Saturday
Due to work 2HP was distracted by coaching and Griptopz brought down by Nick McKinless. On one item, 'rim lift' I asked what was the best he#'d heard of anyone doing and was told '107-kilos' (by Loz Shahlaei and David Horne) so worked to a videoed 107.5-kilos. I felt I had 1-2 kilos spare. Pinch after that was a bomb hence Monday.
Sunday
Rest
Monday
2HP
worked to +87-kilos (109+) x 5 x 1 reps
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Post by Steve Gardener on Mar 29, 2011 11:09:22 GMT
Tuesday
AM: No Coaching (Nathan's GD passed away)
T/Grippers
Usual warm ups then
L/H: to CoC 3 x 7 x 2 reps
R/H: HG350 (N) x 6 x 1 reps, HG350 (O) x 6 x 1 reps, CoC 3.5 x 5 x 1 reps
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Post by Steve Gardener on Mar 31, 2011 13:07:10 GMT
Tuesday PM: RT workOff due to grippers in the am WednesdayLegs Leg Pressto 684-kilos x 6 reps - heavy but could have managed another rep (esp as last time was 6). Leg Extto 170-kilos x 7 reps Leg Curls45-kilos x 8, 6 and 8 reps ThursdayWorked with Carl from Wales who paid me for 2 hours+ of my time doing one-to-one grip work, tricks, techniques and advice. Also, as it was part of his workout, trained grippers at the same time. His aim was to work towards a HG250 close. 20 mins after arriving he'd managed it once (just setting tips) and before the time was up had it is 2 more times of about 6 attempts. All three of the non-successful ones were close and closer than he'd usually get. He left happy.  T/GrippersL/H: CoC 3 x 8 x 2 reps R/H: HG350(N) x 7 x 1 reps, HG350(O) x 7 x 1 reps, CoC 3.5 x 5 x 1 reps Lots coming over later so rest and eat now....
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Post by Steve Gardener on Apr 1, 2011 19:06:24 GMT
Friday
Coached Naz
PM:
Felt very off. Lackluster etc. Still...way better session than the last one.
RT
NH
B/H: +60-kilos x 6 reps @, +80-kilos x 3 reps @,
L/H: +87.5-kilos x 5 x 1 and 1 x 2 reps
R/H: +100-kilos x 5 x 1 and 1 x 2 reps
OH
L/H: +123.75-kilos x F, +120-kilos x 4 x 1 reps
R/H: +133.75-kilos x 4 x 1 reps
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Post by Steve Gardener on Apr 4, 2011 11:15:58 GMT
Saturday2HP.I may need to sort out a new nut buster style collar. Worked to 109 x 5 x 1 reps. Wanted more but it wasn't there. Skin sore too. Sunday@gn. V/Bench to 85-kilos a side but r/shoulder far too sore to do more. I spent the rest of the session doing rotator cuff work. MondayI took a call from a mate who lives down Essex way and I may be asked to be involved in this - www.gunslinga.co.uk/articles/valhalla_festival. It's in July. As with Excel (5000+ over the 2 days) and Bodypower (20,000+ over 2 days) it's a lot of people (10,000 expected) with good media and local community interaction. If I am, as before, I'm hoping for expenses, more of my name out there and a chance to spread the 'grip word'. am: coach Naz and Jacek T/GrippersL/H: to CoC 3 x 8 x 2 reps R/H: HG350 (n) x 7 x 1 reps, HG350 (o) x 4 x 1 and 2 reps (easy), then CoC 3.5 x an easy rep. Tried my hardish 4 and got it to 3/4-inch (felt like a brick), dropped to BBSe 2 x 1 reps. Done
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Post by Steve Gardener on Apr 6, 2011 12:36:15 GMT
Monday
pm
Seb, Steve+Craig, Chris. Also Leo from Cardiff for some event tips (same comp, diff class, as Seb).
Tuesday
am
Coached Jacek
RT work
NH
B/H: +60-kilos x 6 reps, +80-kilos x 3 reps,
L/H: +90-kilos x 2, then 4 x 1 reps
R/H: +101.25-kilos x F, +90-kilos x 1 rep, +100-kilos x 1 rep, +101.25-kilos x TnG, 1, 1 rep
OH
L/H: +120-kilos x 3 x 1 reps then fail - hit and a wall, stopped.
R/H: +133.75-kilos x 3 x 1 reps, as above. That was it.
pm
Seb (getting form back after back issue), Steve + Craig
Wednesday
Feeling very off today. Completely lacking in verve. So no workouts for me. I am, however, coaching Leo from Cardiff at 4.30pm and may, finally, be getting Dunc over to service the boiler (hoo ray). Ant or Nev working out??
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Post by Steve Gardener on Apr 8, 2011 9:47:18 GMT
Thursday
Started out with the same lethargy as before. Come time to hit the gym and I was a little better but on arriving and warming up I was as close to puking as I have ever been in the gym. Yet... a very good session ensued. My shoulder still holds me back on pressing but I did ok, curls were great and press-downs very close to being one of the better sessions I have had. Nev did shoulders and arms a few sets behind me. Blitzed his delts too.
Seated Press BB
Bar x 8+ (nearly puked), 50-kilos x 8 reps, 80-kilos x 6 reps, 90-kilos x 3 reps, 50-kilos x 8 reps (pump)
DB H Curls
10+ kilos x 8 reps @, 20+ kilos x 8 reps, 30+ kilos x 8 reps, 40+ kilos x 8 loose reps (1 arm at a time, holding a lighter bell in the other hand for balance). Scaled last bell at 43.8kg/96.5lbs
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 8 reps, 90-kilos x 6 reps
Also coached Seb, Steve+Craig, Jacek and Chris
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Post by Steve Gardener on Apr 11, 2011 11:28:04 GMT
Saturday
Busy. two shifts to get everyone in. Did a mish mash of RT work with Les Wiltshire who will be MC'ing at the NEC/Bodypower.
Sunday
Zilch other than spotting Nev on bench. Went to Robinswood Country Park with Layla, Chanel and Lee. I'm sunburned today (Monday) but it was great.
Monday
Freeview seemed to be playing up yesterday. Went out early, did errands and picked up another one.
am - coached Naz. wants to do a BP programme now.
T/Grippers
B/H: usual
L/H: CoC 3 x 8 x 2 reps
R/H: HG 350(n) x 6 x 1 reps and 1 x 3 reps, HG350(o) x 1 rep, 3 x 3 reps (slightly reset between reps), CoC 3.5 x TnG, 1, 1 reps
pm - gonna be another busy one.
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Post by Steve Gardener on Apr 12, 2011 11:31:50 GMT
Tuesday
No Nathan (again) but Mike + 1 were moving stuff around in the unit to make more room. More later.
Back
Chins
7
LPD
80-kilos x 8 reps, 110-kilos x 8 reps, 145-kilos x 8 reps
Low Rows
80-kilos x 8 reps, 105-kilos x 8 reps, 135-kilos x 8 reps
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Post by Steve Gardener on Apr 13, 2011 12:39:36 GMT
Wednesday
Completely forgot Naz was due - started him on a BP program today. First half was assessment of 1RM. Also saw Nathan. Should have more to work with later.
RT work
NH
BH: 60-kilos x 6 reps @, 80-kilos x 3 reps @
LH: 91.25-kilos x 4 x 1 reps (last one solid)
RH: 101.25-kilos x 4 x 1 reps
OH
LH: 120-kilos x 1, F (came up ok - dropped from top position), 1, 1, 1 reps
RH: 135-kilos x 1,1,F,F (too much too soon - dropped back to weight I should have done), 133.75-kilos x 1 solid rep
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Post by Steve Gardener on Apr 14, 2011 11:39:34 GMT
Thursday
Boiler only half fixed (so still not working) Grrr. Around 7am this morning I heard what I thought was rubble being poured into a skip. Turns out it was a lorry crashing into a shop front 2 streets away! I know they have lodgings above but as far as I know no one was hurt. Wow!
2HP
Bombed and died a horrible death so called it quits.
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