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Post by Steve Gardener on Apr 16, 2011 8:51:18 GMT
Thursday pm
Trained with Nev
Double overhand thick bar deadlifts
worked to 2 x 1 with 180-kilos but lacked oomph.
2HP - thick
87kg plate x 6, 8, 7 reps
Friday
Leg Press
Worked to 694-kilos but this was too much too soon. I should have dropped it to either 674-kilos x 8+ or a little more not 20kg more. Two attempts and called it a day.
Leg ext
to 170-kilos x 8 reps
Leg Curl
45-kilos x 3 x 8 reps
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Post by Steve Gardener on Apr 17, 2011 11:10:11 GMT
Sunday
T/Grippers
Usual warm ups
L/H: CoC 3 x 2, 3, 3, 3, 3, 3 reps
R/H: HG350(o) x 2, 3, 3, 3 reps, HG350(n) x 2, 3, 3, 3 reps CoC 3.5 x 5 x 1 reps.
Good session and worked with Troy on his conditioning at the same time
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Post by Steve Gardener on Apr 18, 2011 11:13:19 GMT
Monday
A good session on the grippers yesterday and another good one on the RT today. Coached Naz through an DE Bench day.
RT work
NH
B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
L/H: 92.5-kilos x 6 x 1 reps
R/H: 102.5-kilos x 6 x 1 reps
OH
L/H: 120-kilos x 5 x 1 reps
R/H: 133.75-kilos x 5 x 1 reps
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Post by Steve Gardener on Apr 19, 2011 11:31:15 GMT
Tuesday
Trained shoulders n arms with Nathan
Shoulder press
bar x 12 reps, 50-kilos x 8 reps, 85-kilos x 4 reps, 92.5-kilos x 0 reps (right side as per hates me), 85-kilos x 1 rep, 85-kilos x 2 x 4 reps super-setted with curls
DB H Curls
20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 87.5-kilos x 8 reps
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Post by Steve Gardener on Apr 21, 2011 12:23:07 GMT
Wednesday
PM - trained with da mob.
2HP
to 107kg x 3 x 1 reps, 109kg x 3 x 1 reps
Thursday
Went to Gymnation to check out new toys. Will be busy at ours later.
T/Grippers
Usual warm ups
L/H: CoC 3 x 2, 3, 3, 3, 3 reps
R/H: HG350(o) 2, 3, 3, 3, 3 reps, HG350(n) x 3, 3, 3, 3 reps, CoC 3.5 x 5 x 1 reps
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Post by Steve Gardener on Apr 24, 2011 10:09:59 GMT
Saturday
A very busy day in the yard even if everyone didn't arrive. Beautiful weather too so 90% of the work was outside. Started with Nev and I at around 10 and continued through until 3pm or so.
RT work (should have been back - see Sunday)
NH
B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
L/H: 93.75-kilos x 5 x 1 reps
R/H: 103.7-kilos x 5 x 1 reps
OH
L/H: 120-kilos x 56 x 1 reps*
R/H: 133.75-kilos x 6 x 1 reps*
* may need to recheck book and confirm.
Sunday
Back early with Nev (chest) for my back workout. Ant arrived around 10pm for his 2nd w/out of the weekend (did one late yesterday)
Chins
8
Lat pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 145-kilos x 7 reps
Low Rows
70-kilos x 8 reps, 105-kilos x 8 reps, 137.5-kilos x 6 reps
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Post by Steve Gardener on Apr 25, 2011 12:15:28 GMT
Monday
am
Naz
T/Grippers
L/H: CoC 3 x 3, 3, 4, 4, 4 reps
R/H: HG350 (o) x 3, 3, 4, 4, 4 reps, HG350 (n) x 4, 4, 4 reps, CoC 3.5 x 5 x 1 reps.
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Post by Steve Gardener on Apr 26, 2011 8:32:00 GMT
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Post by Steve Gardener on Apr 27, 2011 11:31:49 GMT
Wednesday am
Naz
Legs sore (quads). I did note that the idiot who repairs the kit at GN had somehow managed to off set the weight pin on the leg press so that I was able to load only 18 x 20kg plates on one side (and still have room for more) and 16 x 20kg plates on the other which had room for only a small plate left. Hence, at the time, my right thigh feeling more of the work.
RT work
NH
B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
L/H: 95-kilos x 5 x 1 reps. Mostly tough
R/H: 105-kilos x 5 x 1 reps also the same.
OH
L/H: 122.5-kilos x 5 x 1 reps
R/H: 135-kilos x 5 x 1 reps plus one to make up for a slightly sloppy one.
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Post by Steve Gardener on Apr 29, 2011 6:22:39 GMT
Thursday pm
No one to coach in the AM and two guys interested pm (If I had a pound for everyone that asked ha ha). Jacek et al trained. J worked to a 100-kilo push press. His approach was off and I had him almost run at the bar (the better to kick it's ass!) and that succeeded where the others failed.
Shoulders n arms
Press
Started out hard as shoulders ache etc
worked to 87kg x 3 x 4 reps
DB H Curls
Biggest final set yet but v loose. May drop back to 40's for multiple sets
worked to 107.20lbs a hand x 5 reps @
TPD
to 87.5-kilos x 8 reps
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Post by Steve Gardener on Apr 29, 2011 11:26:21 GMT
Friday
2HP
worked to 107-kilos x 3 x 1 reps and then 109-kilos x 4 x 1 reps
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Post by Steve Gardener on May 5, 2011 11:54:04 GMT
Tuesday
RT work
Well off compared to the usual. probably from showing off and lifting heavy but cold (without warm-ups) on Monday evening.
Wednesday
Rest
Thursday
2HP
to 109-kilos x 5 x 1 reps
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Post by Steve Gardener on May 8, 2011 13:47:14 GMT
Friday
Legs
Leg press
Hit the wall when maxing out again. Not sure why and why on this machine. No wraps etc used until past 480kg.
120-kilos x 8 reps, 240-kilos x 8 reps, 354-kilos x 8 reps, 474-kilos x 8 reps, 594-kilos x 8 reps, 684-kilos x 1!!
Leg Ext
Said to Naz - Ronnie does 30+ with 250 and 30+ with 295. So... worked to 145-kilos and tried to do 15. Did 12 and legs were on fire.
Leg Curl
3 x 45 x 8 reps. Later my hamstrings kept cramping up.
Saturday
Loads down today. V busy. Did an inverted CCS close of a 3 (inserted card etc) hanging from inversion boots - so upside down in our power rack (vid on Facebook).
T/Gripper work
Usual warm ups
L/H: to CoC 3 x 6 x 4 reps
R/H: HG350(N) x 6 x 4 reps, HG350(O) 3 x 4 reps, CoC 3.5 x 6 x 1 reps
Also did a close of an AtomGripz 4 (quad) band gripper.
Sunday
@ GN
RT work
Used the usual 'new handle' and then switched the the one loaned to me by Sam (more on which later).*
N/H
B/H: +60-kilos x 6 reps, +80-kilos x 3 reps,
L/H: +95-kilos x 5 x 1 reps,
R/H: +105-kilos x 5 x 1 reps
O/H*
L/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
R/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
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Post by Steve Gardener on May 9, 2011 11:34:55 GMT
Monday
shoulders n arms
With my shoulder problems this is probably my hardest to do workout
Seated Press
bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 x 4 hard reps
DB H Curls
10-kilos+ x 12 reps, 20-kilos+ x 8 reps, 30-kilos+ x 2 x 8 reps
TPD
50-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps
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Post by Steve Gardener on May 13, 2011 11:31:19 GMT
Tuesday
2HP
tried to work to usual amounts but not happening so dropped to 92-kilos x 2 x 3 reps and 97-kilos x 2 x 3 reps
Wednesday
Did RT work using the Mark MD RT handle (another variant on the 2010 handle) now on loan until after the NEC.
Thursday
PM workout. Troy, Jason and Rubin. Al doing conditioning style workouts with small variations for all (different needs etc)
T/Grippers
Friday
A few more days training and then rest until the NEC. Back only today. Naz and Jacek in the am. £107M Euro jackpot tonight. Come to papa!!
Chins
3 x 7 reps
Lat Pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 6 reps
Low Rows
80-kilos x 8 reps, 105-kilos x 8 reps, 140-kilos x 6 reps
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