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Post by Paul Wood on Oct 13, 2008 9:30:26 GMT
11/10/08 Saturday afternoon
20 squats, 20 press ups
Vulcan Gripper: L1 x 8, L4 x 3, L7 x 1
L: L10 miss 3mm, L9 x 1, miss 2mm
R: L10 miss 5mm, L9 x 2 x miss 2mm
L7 CCS x 3x1 Although left hand is generally better with the Vulcan, seem to find the CCS more awkward.
Neck bridging
1 Hand Pinch: Using 2 fairly slick 5kg plates as a base, failed with 30kg then did a few rep sets with 23kg. Then did a few lifts with 3x5kg, managed to just about get air under 4x5kg, then a few lifts with 4x5kg with a bar through.
Palm pinching: 2x20kg, 2x23kg, 10sec holds
Neck front + back raises: 2x10x6.5kg plate on head
Bending: 2x60d DO, 2x60d reverse, fail with 6” x 7mm BMS
TTK: started with 10.5kg, felt too heavy so did 50x5kg + a few pulses.
Formulator flex: 20x15.5kg
Formulator ext: 19x5kg
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Post by Paul Wood on Oct 13, 2008 13:57:00 GMT
13/10/08 Monday lunchtime
2mins bike, DB waving, broomstick twists
Clean + press: 12x57.5kg
Squat: 8x60kg, 20x90
Form felt more solid with a slightly lighter weight, will try to add reps to this for the next few.
Pullovers: 15x10kg plate
Chin: 9
Dip: 15
Upright row: 10x50kg
Used a straight bar with a wider grip and shorter rom, think I actually prefer the EZ bar with the narrow grip for these.
DB SLDL: 12x100lbs
Incline sit ups: 15
Hyperextensions: 10
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Post by Paul Wood on Oct 17, 2008 9:55:08 GMT
15/10/08 Wednesday evening
Broomstick twists, DB waving
Clean + press: 12x60kg
Pleased with that. First few reps felt very light, so much so that I’m wondering if the bar was a touch underweight.
Squat: 8x60kg, 25x90
Grippers: #1 x 8, #2 x 1, BBSM x nowt
Thought the squats might help, but was shakin’ all over.
Decline pullovers: 15x10kg plate
Row: 12x62.5kg
Incline DB press: 11x77lbs
EZ curl: 13x40kg
DB SLDL: 12x100lbs
Calf raise: 25x375lbs
EZ side bend: 10x45kg
RT: 16L15R x 45kg
Standing cable abs: 12x120lbs
On pulldown machine (single pulley).
TTK: 18 x 10kg
Formulator flex: 20x15.5kg (3x5+0.5)
Formulator ext: 20x5.5kg
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Post by Paul Wood on Oct 17, 2008 13:12:49 GMT
17/10/08 Friday lunchtime
2mins bike, hyperextensions, DB waving, broomstick twists
Clean + press: 10x62.5kg
First few felt pretty light again, and used a different bar this time. I suppose the press is slightly easier after a clean as your shoulders have chance to recover between reps, and although they’re not push presses, there’s inevitably a bit of momentum at the start.
Squat: 8x60kg, 20x90
Not there today, don’t think I was recovered from Wednesday.
Grippers: #1 x 8, #2 x 1, BBSM x nowt again
Chin: 9
Dip: 16
EZ Upright row: 10x45kg
DB SLDL: 13x100lbs
Toe raises: 30x20kg plate
Hanging leg raises: 10
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Post by Paul Wood on Oct 20, 2008 12:51:38 GMT
20/10/08 Monday lunchtime
Knee feeling crap since Friday, so laid off the squats.
2 mins bike, DB waving
Clean + press: 12x62.5kg
Bit rest pausey though so will keep this weight one more time.
Leg ext: 15x40kg
Row: 12x65kg
Incline DB press: 12x77lbs
EZ curl: 9x42.5kg
EZ Skullcrusher: 9x37.5kg
DB SLDL: 15x100lbs
Calf raise: 20x375lbs
Standing cable abs: 15x216lbs
EZ side bend: 9x50kg
Getting pain in the left forearm whenever I hold anything approaching a heavy bar, which is annoying. May avoid any grip work for this week and see if that helps.
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Post by Paul Wood on Oct 21, 2008 12:46:08 GMT
21/10/08 Tuesday lunchtime work gym
5 mins elliptical
Neck bridging
10 sets of 1 min skipping, 1 min rest.
After the first couple wondered if a minute rest was too long, but they felt like very quick minutes by the end!
Neck raises, 10x7.5kg plate front and back
Stretching
Knee felt fine during the skipping but not great now, perhaps jumping up and down on it isn't the best idea
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Post by Paul Wood on Oct 24, 2008 8:40:49 GMT
22/10/08 Wednesday evening
VG, RH only: L1 x 6, L4 x 3, L7 x 1, L7 CCS, 3 x 0 all missed by a fraction, L7 x 3 parallel reps, L5 x 5 CCS reps, rubbish.
Formulator ext: 25 x 5kg
Powerball
23/10/08 Thursday evening
Hyperextensions, broomstick twists DB waving
Clean + press: 12x62.5kg
Pullovers: 18x10kg plate
Chin: 8
Left forearm giving me some gip on these.
Dip: 16
Calf raise: 25x375lbs
Standing cable abs: 20x216lbs
Hyperextensions
Side bends
Leg press: 8x120kg, 8x210
Thought I’d try a few light ones to see what they were like on the knee, felt ok but not worth pushing it.
Neck front raises: 10x10kg
Think I'm going to take a week off from doing anything much, to give these couple of niggles chance to heal. Then, since I've been liking the clean and press lately, specialise on that for a bit.
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Post by Paul Wood on Oct 28, 2008 14:00:07 GMT
28/10/08 Tuesday lunchtime work gym
Bit of a fitness session:
5 mins elliptical
Cable external rotations
Standing cable abs: 25x70kg
3 circuits of press ups, reverse curls, sit ups, lunges
Neck bridging
1km C2 rower 3:39
Stretching
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Post by Paul Wood on Nov 3, 2008 14:11:51 GMT
3/11/08 Monday lunchtime work gym First day of clean and press specialization. Cold today, took a bit of warming up. 2:30 elliptical, light snatches Clean + press: 5x50kg, 5x60, 3x3x70, 2x70 Was hoping I might be good for 5’s with 70. This was using an exercise bar and small plates, which makes the range a bit longer for the clean. I've got an olympic bar and bumper plates on order, which I'm going to be allowed to keep in the work gym  Grippers: 8#1, 1#2, pda262 x 0,1,1,1,0, BBSM BFN’s Weakest I’ve felt on grippers for a while, suppose doing cleans before isn’t ideal. Hope I’m just a bit out of the groove after the week off. 2HP: Up to 70kg x 0,0,1,0,1,1 then 55kg x 8 Some light pulldowns, leg ext and hammer curls between pinches Ab roller: 20 from knees Standing cable abs: 25x70kg, some twisting Formulator flex: 10x12.5kg, did about 3 with 25kg and wrists were feeling a bit iffy so left it. Formulator ext: 13x7.5kg Neck bridging |
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Post by Paul Wood on Nov 6, 2008 10:09:52 GMT
5/11/08 Wednesday evening
Alternate DB C&P: 8x35lbs, 5x55, 3x5x70 only 4 last 2 sets LH
Vulcan gripper: L1 x 8, L4 x 5, L7 x 1
L: L8 x 1, L9 x 0,1,1, L10 BFN’s
R: L8 x 0,1,0,0, L10 BFN’s
Standing press from forehead: 80kg x 3,4,4
RT: 10x25kg, 5x47.5, 5x45 hmnpf
Hyperextensions, side bends
Chest expander overhead, front and in between pulls
Formulator ext: 10x5kg, 8x10kg (5+5), dropset 5x10kg, 13x5kg
Think I have a touch of golfer’s elbow, going to work extension only for a while, also remember to keep doing finger extensions with rubber bands.
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Post by Paul Wood on Nov 7, 2008 14:24:13 GMT
7/11/08 Friday lunchtime work gym
Olympic bar arrived yesterday, spent half my lunchtime unpacking it all – each of the bumber plates were in separate boxes etc. Also had to deal with a dead mouse found in the corner! Had first go with it today.
1 km C2 rower, snatch / hang snatch / oh squat combos with just the bar.
Clean + press: 5x51kg, 3x61, 1x71, 1x76(pr), 0x81, 1x78.5(pr), 2x1x76
A guaranteed pr really, as I'd never gone for a max before. Quite slow and grinding on the press. Although I can clean more than I can press, this made me realise I need to improve my clean to get in the best possible position for the press.
Power clean: 1x81, 3x70
Ab roller: 20 from knees
Neck bridging
Short and to the point.
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Post by Paul Wood on Nov 11, 2008 14:02:51 GMT
Although it didn't hurt at the time, damaged my right wrist lowering the cleans on Friday. Bad timing as I was only able to do left hand stuff at the BHSA get together. Did some work with the baby inch and blobs though, and managed a vulcan gripper L10 close for a pr, although I think it was a touch easier than my own.
11/11/08 Tuesday lunchtime work gym
5 mins elliptical, OH squats
Tried some light pressing, but was no-go with the wrist. My knees are feeling a lot better though, so clearly the answer was to squat.
Squat: 8x51kg, 8x71, 5x101, 15x71
I’ll feel those tomorrow. 100kg hasn’t felt so heavy in a long time.
Grippers: #1 x 8, #2 x 1, BBSM x miss 3mm, pda262 x 1,1,1, #2 x 1 LH only
2” DB clean + press: 5x23kg, 4x3x33 LH only
2” DB deadlifts: few triples with 53kg LH only
Ab roller: 25 from knees
Neck bridging
Stretching
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Post by Paul Wood on Nov 13, 2008 13:49:37 GMT
13/11/08 Thursday lunchtime work gym
3 mins elliptical
Press: 10x20kg, 5x50, 5x60, 4x65, 8x50
Wrist not too good on these. A bit lacking in zip from the start.
Vulcan gripper: L1 x 8, L4 x 3, L7 x 1, L10 miss 3mm, L9 x 2 x miss 0.5mm, L8 x 1, L4 x 8 LH only
2” DB clean + press: 5x23kg, 2x3x33 LH only
Wide grip pulldown behind neck: 12x40kg, 2x12x50kg
Toe raises: 25x25kg plate
Side bends: 2x10 with olympic bar offset across back
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Post by Paul Wood on Nov 17, 2008 9:45:49 GMT
15/11/08 Saturday lunchtime
Press: 5x40kg, 5x50, 5x60, 0x70, 10x50
70 felt light when I unracked it, but my right arm wasn't willing to cooperate, must be inhibited by the wrist injury. Wore wrist wraps.
OH squat: 8x20kg, 6x40, 3x40
Calf raises: 24x360lbs
Nautilus pullover: 10x155lbs, 2x7x200
Incline sit ups: 10x20kg, 10x25kg plate on chest
Leg raises: 10
Neck work with headstrap: 10x10kg, 10x12.5kg
Neck front raises: 2x10x10kg plate on forehead
Hyperextensions: 3x12
Stretching
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Post by Paul Wood on Nov 18, 2008 14:03:14 GMT
18/11/08 Tuesday lunchtime work gym
Squat: 8x61kg, 8x81, 8x101
Grippers: #1 x 8, #2 x 1, pda262 x 1, #2x3x3, #2 OC, BBSM BFNs, some #1.5 TNS closes LH only
Leg ext: 12x20kg, 12x30, 10x40
ss
Leg curl: 10x15kg, 8x20, 7x20
Zottman curls: 10x25lbs, 10x30 LH only
Reverse DB curl: 8x25 LH only
Crunches
Neck bridging
Pec deck: Stack x 8 just for fun
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