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Post by Steve Gardener on Jul 14, 2011 12:04:35 GMT
Thursday
V/Gripper work
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @, 5/5 x 1 rep @
L/H: 6/6* x VN, VVN, VN, 1 (good set), F dropped to 5/5* x 3, 2 reps
R/H: 6/7* x TnG, 1, TnG, 1, VVN (poor set), F, dropped to 5/5* x 2 x 3 reps
Checked via David's site to see what levels I was doing. See notes. 5/5 is level 15 using, as I was, the gold spring. 6/6 is level 18 and 6/7 is level 19
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Post by Steve Gardener on Jul 16, 2011 18:30:52 GMT
Friday
Chilled / rest day
Saturday
Big crowd in. Lots going on. Had to show a friend of a friend the door. One beer too many and he's 'I wanna lift' and I'm 'no'. The crowd of guys may have raised the tension a tad. Original friend embarrassed. Because of what we do and how often we do it outside guys with some spare testosterone think they can have a go. Not for free and not without potential injury. I've said on more than one occasion they should see the yard as my front room. The door may be house open but that doesn't mean every ones welcome to make themselves at home. I'd be the same with theirs. Ditto the gym.
Back
Nev and Jason jibbing me cos Jason rarely sees me do big ass non-grip weights. Hard workout.
Chins
Bwt x 8 reps, +5-kilos x 8 hard reps, +7.5-kilos x 6 hard reps.
LPD
110-kilos x 8 reps, 152.5-kilos x 6 reps
Low Rows
110-kilos x 8 reps, 150-kilos x 6 reps
T/B/D/O/D/L
some with Nev, lighter sets thumbless
bar x 6 reps, 70-kilos x 6 reps 110-kilos x 3 reps, 140-kilos x 3 reps, 165-kilos x 2 x 3 reps. Last 2 of set 2 ugly as hell as it was nigh on impossible for me to push my hips through
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Post by Steve Gardener on Jul 17, 2011 10:58:04 GMT
Sunday
Penny Pinch
B/H: +5-kilos x 6 reps @, +7.5-kilos x 3 reps @
L/H: +8.75-kilos+clip x 5 x 1 reps
R/H: +11.25-kilos+clip x 1. F, F, dropped to 11.25 only x 1, F, F
W/Roller
+65-kilos x 3 x 1 reps e/w and 1 a/c/w. All c/w were HARD!
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Post by Steve Gardener on Jul 19, 2011 11:22:38 GMT
Monday
2HP
hard as always following penny pinch and wrist roller.
Tuesday
one more training day before rest for Valhalla Festival.
Shoulders n arms
Viking press
to +50-kilos x 4, 4, 5 reps
H/Dumbbell Curls
to +30-kilos x 10 reps
TPD
to 91.25-kilos x 5, dropped to 70-kilos x 3-4 reps, dropped to 50-kilos x 6 reps
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Post by Steve Gardener on Jul 29, 2011 9:02:59 GMT
Wednesday
V/Gripper
Thursday
Leg work. Morning after (ie: today is Friday) and my legs are o-u-c-h...
Leg Press
to 654-kilos x 15 reps usual format
Leg Ext
to 145-kilos (stack) x 12 hard reps
Leg Curl
to 35-kilos x 2 x 10 reps.
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Post by Steve Gardener on Aug 1, 2011 11:51:27 GMT
Saturday
Penny Pinch
Hit n miss
B/H:
L/H: +8.75kg x 4 x 1 reps
R/H: +11.25kg x F, 1, 1, F
W/Roller
65kg x 4 x 1 reps c/w and 50kg x 4 x 1 reps a/c/w
Sunday
Chins
to +10kg x 5 reps hard.
LPD
to 152.5kg x 8 loose reps
L/Rows
to a miserable 150kg x 4 reps
T/B/D/O/D/L
to 167.5kg x 2 x 3 reps (hard)
Monday
R/Thunder
B/H: 60kg x 6 reps @, 75kg x 1 rep @, 90kg x 1 rep @, 100kg x 1 rep @
L/H: 100kg x 1 rep (so 2 total), 105kg x 1 rep, 107.5kg x 4 x 1 reps
R/H: as above, again as above then 110kg x 1 rep, 112.5kg x 4 x 1 reps
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Post by Steve Gardener on Aug 2, 2011 12:33:30 GMT
TuesdayA guy turned up at Loz's invitation to have some of the lads road test a replacement device for board pressing. It is, as they say, a work in progress. I believe it's this site: www.repboards.com/V/Gripperworked to: L/H: 5/6 x 4 x 1 reps, then VVN, then 1 rep. R/H: 6/6 x 6 x 1 reps 2HPworked to +80kilos x 4 x 1 reps Still not where I want it to be.
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Post by Steve Gardener on Aug 3, 2011 12:54:36 GMT
Wednesday
Viewing today (just been). Jason dropped by. Body part training due so worked on CGBP to a max to see what was what.
CG Bench Press
Bar x 15 reps, 40-kilos x 3 reps, 60-kilos x 21 rep, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep, 130-kilos x 1 rep*, 60-kilos x 2 x 15 reps
* some discomfort. Of note today is the heat here. Yesterday and perhaps why I did so well today it was as warm and Jacek and Nev went over 100-kilos on the RT handle. Amazing for both.
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Post by Steve Gardener on Aug 8, 2011 8:33:22 GMT
Saturday
No training as some of my family were down and we went out to Bristol to start celebrating my birthday (actually today).
Sunday
Shoulders n arms
Seated BB press
First time in ages. No issues and went to a decent enough level
To 80-kilos x 4 reps
DB H Curls
to +30-kilos x 6, 8, 10 reps
TPD
to 90-kilos x 6 reps
Great training session followed by more of the same as yesterday with Nev. I am still feeling the effects this morning.
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Post by Steve Gardener on Aug 11, 2011 11:46:45 GMT
Thursday
Penny Pinch
B/H: +5-kilos x 6 reps @, +7.5-kilos x 3 reps @
L/H: +10-kilos x VN, 1, F, 1,
R/H: +10-kilos x 4 x 1 reps
W/roller
C/W: 75-kilos x 4 x 1 reps. Noticed 2 small skin tears on the side of my left thumb.
A/C/W: 60-kilos x 1 rep. The 2 small tears as above became one larger one and so I stopped. Now taped with Zinc Oxide tape.
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Post by Steve Gardener on Aug 15, 2011 7:26:09 GMT
Friday
Rest
Saturday
Back
Chins
x 8 reps, +5-kilos x 8 reps, +10-kilos x 6 hard reps
Low Rows
110-kilos x 8 reps, 150-kilos x 5 reps
LPD
110-kilos x 8 reps, 150-kilos (should have been more) x 6 reps
T/B/D/O/D/L
bar x 6 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 170-kilos x 3 and 2 reps (hard)
Sunday
R/Thunder
B/H: 60-kilos x 6 reps @, 75-kilos x 3 reps @, 90-kilos x 1 rep @
L/H: 108.75-kilos x 8 x 1 reps
R/H: 113.75-kilos x 8 x 1 reps
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Post by Steve Gardener on Aug 15, 2011 11:50:29 GMT
MondayStill dealing with some BS here... once done and dusted the road will be smoother (I hope). V/GripperInteresting to note (or brag) that I am, at least with my right hand, matching the winning level (Paul Knight L19) of the most recent WSH competition. Not once but multiple times per session. Come on chaps if enter the fray I'll push ya  B/H: usual L/H: 5/6+B (eqv to a little more than level 16) x 1, 1, F, 1, 1, 1, 1. R/H: 6/7 (eqv to L19) x 5 x 1 reps, upped to 7/7 (L20) x N, N, N.
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Post by Steve Gardener on Aug 16, 2011 12:09:20 GMT
Tuesday
Legs... man oh man. By the time I'd done leg press it seems I was done. Leg Ext and Leg Curls were H-A-R-D!
Leg Press
174-kilos x 20 reps, 294-kilos x 15 reps, 454-kilos (6) x 15 reps, 564-kilos x 15 hard reps
Leg Ext
70-kilos x 20 reps, 90-kilos x 15 d/d reps (even with Glynn pushing me), 145-kilos x 9 reps (arrgghh) dropped to 135-kilos x 3 reps?
Leg Curls
25-kilos x 20 reps (hard), 35-kilos x 12 reps... 25-kilos x 15 reps. Was all over the place and couldn't feel parts of my legs at this point.
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Post by Steve Gardener on Aug 19, 2011 8:47:05 GMT
Thursday pm
CG Bench Press
bar x 20 reps, 60-kilos x 10 reps, 90-kilos x 3 reps, 125-kilos x 4 x 1 reps (hard) then a drop set of 60-kilos x 10 - 50-kilos x 10 - 40-kilos x 10 and 30-kilos x 10
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Post by Steve Gardener on Aug 22, 2011 7:32:52 GMT
Sunday
Went over with Nev and I picked up and lapped the new steel block (on loan from WSM competitot Darren Sadler). It's 113kg empty and had an additional 10-kilos added so 123kg total.
Loz had taped two 5kg discs to the 100-kilo Circus dumbbell and so I did pick ups with either hand and then a full deadlift right handed (a way to celebrate becoming a grand dad for the 2nd time today).
V/Grippers
Edge taken off by fooling around with above mentioned weights.
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