Paul's training log

[Paul Wood]

12/7/08 Saturday

Did the Yorkshire 3 peaks walk, which is about 25miles with three 700m hills in the way, in about 10:45, including 40min lunch break and few other stops. We slowed down a bit towards the end as my wife was starting to suffer with blisters.

[Paul Wood]

15/7/08 Monday lunchtime work gym

500m row, DB waving, crunches, light cable deadlifts

Press: 8x25kg, 5x50, 3x3x67
Had to fight to lock the last one out.

Squat: 8x65kg, 5x90, 3x3x117
Legs still a bit heavy from Saturday, so thought about staying light, but these felt fine once I got my head straight. Form is feeling much better.

Grippers: 8#1, 1#2, BBSM x 1R, x2x1mm L, narrow BBSE miss 5mm R, pda262 x 2,1, 3x5#2 just outside parallel reps, #2 OC
BBSM close nice and solid again. BBSE is too much of a jump, need to see where I now stand on my RBs. I actually still haven't closed my #2.5, although I'm fairly sure I'd be able to now.

Row: 5x50kg, 5x60, 3x3x80

Ab roller: 20 from knees

[Paul Wood]

Later:
TTK “21s”: 3x8kg
Formulator flex: 20x15kg (10+5)
Formulator ext: 10x5kg, 9kg x 9,7 (5+4)
Powerball

[Paul Wood]

10/7/08 Thursday evening

Hyperextensions, incline sit ups, broomstick twists, dumbell waving.

Sumo deadlift: 6x70kg, 5x115, 3x3x155
All double overhand, pretty solid.

Bench press: 8x50kg, 5x75, 3x3x95
Slight spot last rep last two sets.

Grippers:
R: T x 10, #1.5 x 12,9
L: T x 10, #1.5 x 6,6 bit off due to playing badminton the night before, funny how it seems to affect it.

Floor press: 110kg x 1, 105 x 2, 100x3
Shoulder was feeling slightly iffy on these.

Chins: 5, 5x10kg, 4x10kg
Pull ups: 2x5

Calf raise: 25x330lbs

Standing cable abs: 15x144lbs, 15x216

Hyperextensions

Chest expander front pulls: 15, 20

7lbs sledge lying face levers

Powerball: 12607L(pr), dunno R

[Paul Wood]

19/7/08 Saturday night

Just after midnight, knackered from getting up at 5:30am for train to york, but did the following before bed:

5 chins
20 press ups
5 pull ups
20 sit ups
5 chins
20 press ups
4 pull ups

21/7/08 Monday lunchtime work gym

Good aggressive session, got finished quicker than last time despite doing more sets and heavier weights.

2 mins elliptical, DB waving, crunches, light cable deadlifts

Press: 8x25kg, 5x50, 3x3x68.5
Had to fight to lock the last one out again. Think the floor presses are really helping my lock out strength, once it's past my forehead I know it's going up, even if it takes a while.

Squat: 8x63.5kg, 5x90, 3x3x120

Grippers: HG150 x 10, #2 x 1, #2.5 x 2mm, 1mm R, 2mmL, filed HG250 x5x3 parallel reps, didn’t get all LH.
P1ssflaps, thought I would have got the #2.5. I think it’s very similar to my BBSM in difficulty, but the spread is a bit wider so just takes that bit more energy to set.

Row: 5x50kg, 5x60, 5x70, 2x3x80, 5x80

2HP: 50kg x 1 + 2 partials, 3, 0 with towel, 2x5x50 without towel
Strange, first set felt tough, 2nd better, then 3rd couldn’t even move it. Maybe cos I was wiping my sweaty face with the same towel.

Ab roller: 25 from knees

[Paul Wood]

Later:
TTK “21s”: 3x8kg + 4
Formulator flex: 10x15kg, 25kg x 8,4 (2x10+5)
Formulator ext: 10x5kg, 9kg x 8,6 (5+4)

[Paul Wood]

24/7/08 Thursday evening

Hyperextensions, incline sit ups, dumbell waving.

Sumo deadlift: 6x70kg, 5x120, 3x3x160
Still double overhand, pretty solid again, will try 165 next week.

Bench press: 8x50kg, 5x75, 2x3x95, 5x95*
*With unwanted / needed spotter assistance, I know 3 on my own were there though, so these can go up.

Grippers:
R: T x 10, #1.5 x 10,9
L: T x 10, #1.5 x 8,8

Chins: 5, 2x5x10kg, barely
Pull ups: 2x5

Floor press: 3x3x110kg

Neck front raise: 2x10x5kg plate on forehead
Headstrap: 2x10x10kg

Calf raise: 25x345lbs

DB side bends: 10x55lbs, 8x100

Chest expander front pulls: 2x20

7lbs sledge lying face levers, front weaver lifts

Powerball: 12335L, 11655R

[Paul Wood]

28/7/08 Monday lunchtime work gym, hot as hell

2 mins elliptical, DB waving,

Press: 8x25kg, 5x50, 3x3x70
Again had to fight to lock the last one out but just made it.

Squat: 8x60kg, 5x95, 2x3x125
Stopped at 2 sets as form was going a bit

Grippers:
R: HG150 x 10, #2 x 1, #2.5 x2x1(pr), filed HG250 x 5,4,4,4 parallel reps, OC
L: HG150 x 10, #2 x 1, #2.5 x2 miss ~2mm, filed HG250 x 3,3,2,2 parallel reps, OC

Row: 5x50kg, 5x70, 3x3x85

2HP: 50kg x 1 with towel, 3x5x50 without towel

Ab roller: 30 from knees

[Paul Wood]

29/7/08 Tuesday evening

5 chins
20 press ups
Reverse bent 60d nail, finished off DO
5 pull ups
20 press ups
5 chins
30sec frog stand
5 pull ups
30sec wall handstand

ISG: 10 regular and inverted on 3,6

TTK “21s”: 3x8kg + 7,7

Formulator flex: 10x15kg, 25kg x 6,2.5 (2x10+5)
Formulator ext: 10x5kg, 9kg x 9,7 (5+4)

[Paul Wood]

30/7/08 Wednesday evening

Jog round the 0.9 mile lake again. After a warm up lap, decided to try two fast-ish laps instead of one. Tough going though, can tell I haven't done any longer runs for a while. Did the two laps in 13:54. Think I'll stick with this for a while, under 13min should be doable shortish term.

[Paul Wood]

24/7/08 Thursday evening

Hyperextensions, incline sit ups, broomstick twists, dumbell waving.

Sumo deadlift: 6x70kg, 5x120, 3x3x165
Tough. First set only 1st rep DO, 2nd set got locked in a bit better and just got all 3, squashed my index fingers a bit with my thumbs though on the last rep. Last set 1st 2.

Bench press: 8x50kg, 5x75, 3x3x97.5
Slight spot last rep last set

Calf raise: 22x360lbs

Grippers:
R: T x 10, #1.5 x 13,8
L: T x 10, #1.5 x 12,6

Chins: 5, 4x12.5kg, 5x10kg
Pull ups: 5

Floor press: 2x115kg, 2x112.5, 2x110

DB side bends: 12x90lbs

Hyperextensions: 2x12

[Paul Wood]

11/8/08 Monday evening

Just got back off holiday. Sneaked in a quick one while the Mrs was food shopping.

2 mins bike, hyperextensions, incline sit ups

Press: 8x20kg, 5x50, 5x60, 2x3x70, 2x70

Squat: 8x70kg, 5x90, 5x120, 2x130, 2x0x140
Thought I would get it, but just got stuck in the hole both times.

Grippers:
R: #1 x 8, #2 x 1, #2.5 x1, BBSM x 1, #3 x miss 10mm, RB240N x miss 2mm, filed HG250 x 3 OC
L: #1 x 8, #2 x 1, BBSM x miss 2mm, #3 x miss 10mm, RB240N x miss 3mm, filed HG250 x 3 OC

Going to make up some wooden blocks of various thickness to ‘overcrush’ my #3 onto, so just wanted to check where I was. Little finger slipped off on the RH attempt, so should be able to get closer, but I’ll probably try a 15mm block to start then shave a bit off each time.

TTK “21s”: 2x9kg + 7

Formulator flex: 10x15kg, 25kg x 6,6 (2x10+5)
Formulator ext: 10x5kg, 9kg x 8,6 (5+4)

[Paul Wood]

13/8/08 Tuesday evening

3 laps round the lake, warm up then 2 in 13:39, slight improvement.

[Paul Wood]

14/8/08 Thursday lunchtime

Just did a bit of what I felt like, will get back into a routine next week.

2 mins elliptical, cable crunches

Bench press: 8x50kg, 5x75, 5x85, 5x95, 10x75

Vulcan gripper:
Left: L1 x 8, L4 x 3, L7 x 1, L10 x miss 3mm, L9 x 1, L8 x 1, L10 x miss 3mm, L4 x 20
Right: L1 x 8, L4 x 3, L7 x 1, L10 x miss 10mm, L9 x miss 2mm, L8 x 1,1, L4 x 15
First proper go really, going to start using this once a week. Seems left is better with it. Find it really hard to set in the right, probably because my left thumb is weaker.

SLDL: 8x50kg, 8x90, 8x110

EZ curl: 5x25kg, 5x40, 5x45
Reverse EZ curl: 5x35, 4x40 + 1 cheaty

Pinch: sucked

Wrist curl: 10x30kg, 12x50

[Paul Wood]

18/8/08 Monday lunchtime work gym

2 mins elliptical, cable crunches + deadlifts

Squat: 10x50kg, 10x75, 2x10x100
Ok, but knee not feeling too great.

Grippers: #1 x 8, #2 x 1, RB240N x miss 2mm, 3mm, (#3 OC, filed HG250 OC) x 3
Haven’t got round to making any blocks yet, so ‘overcrushed’ my #3 against a HG handle. Have trouble setting the #3 in my right hand, working with it regularly should help.

Bench press: 8x50kg, 8x70, 2x8x90
Will keep same weight and try for 10 next time.

EZ curl: 5x35kg, 5x45, 2x50
Reverse EZ curl: 5x35, 5x40

One hand pinch: 3 x 10sec holds with 2x12.5kg plates

Wrist curls: 10x40kg, 8x55