|
|
Post by Paul Wood on Mar 13, 2009 13:48:17 GMT
13/3/09 Friday lunchtime work gym
Pinch bad grippers good.
2 mins elliptical
2HP: 5x25, 3x45, 3x60, 72x0,1,0,0,1,1
Was supposed to be triples, but wasn’t happening. Last couple of singles were reasonably solid at least.
Vulcan gripper: L1 x 8, L4 x 5, L5 x 5, L6 x 5
L: L7 x 5, L8 x 4,3
R: L7 x 4,2,6
Not sure what happened on the last set RH, had to check the settings. Think I just set it in a better position.
Neck front raises: 3x10x7.5
TTK: 30x8.5kg
|
|
|
|
Post by Paul Wood on Mar 16, 2009 14:11:44 GMT
16/3/09 Monday lunchtime work gym
2 mins elliptical, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 3x5x116
Press: 8x20, 5x41, 5x53.5, 5x66, 4x68.5, 3x71, 2x73.5, 1x76
Cleaned first rep
Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 1, L10* x miss 5mm, L10 miss 1mm, L10 x 1, L11 BFN
* added 2 small doubled up laccy bands, think I underestimated how much difference it would make.
R: L10 miss 1mm, 0.5mm, 5mm, 1mm, L11 BFN
CG pulldown: 8x60, 8x80, 2x8x95
Ab roller: 15 from knees
|
|
|
|
Post by Paul Wood on Mar 17, 2009 14:01:25 GMT
17/3/09 Tuesday lunchtime work gym
2 mins elliptical, 500m row
2HP: 5x25, 3x45, 3x55, 1x65, 1x70, 75x1(pr), halfway, 0, 6”, dropped back to 3x1x70
TTK: 32x8.5kg
Behind back wrist curl: 15x20, 2x12x53.5
Formulator ext: 10x5kg, 9x10kg
Some press ups and light chest expander work interspersed.
|
|
|
|
Post by Paul Wood on Mar 20, 2009 11:27:01 GMT
19/3/09 Thursday evening
Hyperextensions, incline sit ups, twists.
DL: 8x71kg, 5x111, 5x151, 4x156, 3x161, 2x166, 1x171
Said I wasn’t going to do any more but couldn’t resist, really will leave it now till after the comp.
1HDL hook grip: 2x1x70, 1x90, 1x110
BP: 15x20kg, 6x52.5, 5x72.5, 5x92.5, 4x95, 3x97.5, 2x100, 1x105(pr)
All work sets quite hard, last single was a bit slow but went up.
BP lock outs (6” rom): 2x5x90
Did each rep from a dead stop at the bottom, trying to be explosive.
2” DB row: 8x25.5kg, 2x8x45.5
EZ curl: 8x31kg, 2x8x41
Incline sit ups: 12x25kg, 12x45
|
|
|
|
Post by Paul Wood on Mar 23, 2009 14:33:29 GMT
20/3/09 Friday night
Got a bit of a sore left thumb and didn’t fancy pinching, so just did the following at home.
Grippers: T x 8, #1 x 5, #1.5 x 5, #2 x 5R3L, BBSM miss 2mm, choked RB210 miss 0.5mm, filed HG250 OC x 2, ISG (3,7) few reps regular and inverted.
TTK: R 10x5kg, L lotsx2kg
Formulator ext: 10x0kg, 10x5kg, 10kg x 6,5 (2x5kg)
Formulator flex behind back: 20x10kg
Powerball, extensors.
23/3/09 Monday lunchtime work gym
2 mins elliptical, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 3x5x118.5, 10x71 front
Press: 8x20, 5x41, 5x55, 5x67.5, 4x70, 3x72.5, 2x75, 1x78.5
Cleaned first rep, all work sets hard, last single the press was ok, but lost balance a bit on the clean.
Vulcan gripper, 20mm block set: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 2x miss 5mm, L9 x2x1
R: L10 miss 2mm, 5mm, L9 x2x1
Found it hard with the block, the vulcan is hard enough to set as it is.
CG pulldown: 8x60, 8x80, 2x8x95
Ab roller: 15 from knees
|
|
|
|
Post by Paul Wood on Mar 24, 2009 14:19:39 GMT
24/3/09 Tuesday lunchtime work gym
2 mins elliptical, 500m row, press ups
2HP: 5x25, 3x45, 3x55, 1x65, 1x70, 3x0x75, dropped back to 3x1x72
Neck front raises: 3x10x7.5
TTK: 25x9kg
Formulator ext: 10x5kg, 10kg x 7,5 (5+5)
Formulator flex: 15x10kg, 15x15 (3x5)
Light supination / pronation
|
|
|
|
Post by Paul Wood on Mar 27, 2009 10:47:40 GMT
26/3/09 Thursday evening
Incline sit ups, twists.
DL: 7x71kg
Just to warm the back up a bit
1HDL hook grip: 2x1x71, 2x1x91, 2x1x111, 2x1x131, 8x71 no hook
Wanted to go higher but was getting a tear at the base of my thumbs.
BP: 15x20kg, 6x53.5, 5x73.5, 5x93.5, 4x96, 3x98.5, 2x101, 1x106(pr), 0x110
106 was reasonably solid, 110 stalled about halfway.
2” DB row: 8x25.5kg, 2x8x45.5
Calf raise: 30x300lbs
|
|
|
|
Post by Paul Wood on Mar 30, 2009 13:13:09 GMT
30/3/09 Monday lunchtime work gym
2 mins elliptical, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 5x121, 1x121*, 1x121**, 10x71 front
*Pants split **pants split more, so called it off as a bad job. Didn’t think my fellow gym goers would appreciate me squatting in my undergarments, appealing though that no doubt sounds to those of you that have witnessed my physical magnificence in person
Press: 8x20, 5x41, 5x56, 5x68.5, 3.5x71, 2x73.5, 0x81
Cleaned first rep. Felt tough from the start this week. Was messing about on a chin/dip station over the weekend, which maye not have helped.
Vulcan gripper, 20mm block set: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 1, 2x miss 5mm, 1mm,
R: L10 miss 2mm, 5mm, 5mm, 3mm,
Still found the block a bit fiddly, but slightly better.
CG pulldown: 8x55, 8x77.5, 7x97.5
|
|
|
|
Post by Paul Wood on Mar 31, 2009 12:48:44 GMT
31/3/09 Tuesday lunchtime work gym
500m row, press ups
2HP: 5x25, 3x45, 3x55, 3x65, 1x70, 2x1x75, 2x0x77, 0x75
2nd lift on 75kg was very solid then 77 was glued to the floor, 2nd came up a bit though.
1 hand pinch holds: 2x12.5kg plates x 15s
Neck front raises: 4x10x7.5
TTK: 30x9kg
Formulator ext: 10x5kg, 10kg x 6 (5+5), dropset 10x5kg
Formulator flex: 25x15 (10+5)
|
|
|
|
Post by Paul Wood on Apr 1, 2009 12:35:28 GMT
1/4/09 Wednesday lunchtime
3 mile run. Felt hard, unsurprisingly as it’s the first time I’ve been this year. Had to take a few short walk breaks to get my breath.
|
|
|
|
Post by Paul Wood on Apr 3, 2009 10:07:03 GMT
2/4/09 Thursday evening
Aching all over from running, even in the traps.
Incline sit ups, twists.
DL: 7x71kg
Just to warm the back up a bit
1HDL hook grip: 2x1x71, 2x1x91, 2x1x111, 1x131, 6x71 no hook
BP: 15x20kg, 6x55, 5x75, 5x95, 4x97.5, 3x100, 2x102.5, 1x107.5(pr), 0x110
107.5 was reasonably solid, 110 again stalled about halfway.
2” DB row: 8x28kg, 2x7x48
Calf raise: 30x300lbs
Standing cable abs: 2x15x216lbs
EZ curl: 8x30kg, 2x8x40
Powerball: 12544R (pr) 12610L (pr)
|
|
|
|
Post by Paul Wood on Apr 3, 2009 13:01:34 GMT
3/4/09 Friday lunchtime work gym
Trap bar, thick pulldown attachment and wrist roller arrived today from Watson’s 8)
2 mins elliptical, press ups
2HP: 5x25, 3x45, 3x55, 2x65, 1x70, 75x1,0,1,1,1
Neck front raises: 3x10x7.5
Vulcan gripper: L1 x 8, L4 x 5, L6 x 5
L: L7 x 5,5,5 last set with small band added
R: L7 x 3,3,3
Supported 2” Wrist roller: 22.5kg each way, 50kg most of each way, bit heavy
Slightly disappointed with the wrist roller, it said it can be used over a power rack pin on the website, but it had plastic end caps on which were a pain to get off, then found it’s seam welded on the inside, so there was a slight bump on each turn. Was hoping for better for £45 + VAT.
|
|
|
|
Post by Paul Wood on Apr 6, 2009 13:01:50 GMT
6/4/09 Monday lunchtime work gym
3 mins bike, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 2x5x121, 10x71 front
Forgot belt and knee sleeves.
Press: 8x20, 5x41, 5x56, 5x68.5, 4x71, 3x73.5, 1x76
Cleaned first rep.
Vulcan gripper, 20mm block set: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 4x1, L11 BFNs
R: L10 miss 1mm, 1mm, 2mm, 3mm, L11 BFNs
2” pulldown: 8x55, 8x70, 2x8x90
Ab roller: 20 from knees
|
|
|
|
Post by Paul Wood on Apr 9, 2009 8:56:00 GMT
8/4/09 Wednesday evening
Incline sit ups, twists, light dumbell complex
BP: 15x20kg, 6x56, 5x76, 5x96, 4x98.5, 3x101, 2x103.5, 1x110(pr), 1x112.5(pr)
Got a lift off on the two singles which helped.
Wide grip bent over row: 10x20, 8x51, 8x71, 8x76
45deg DB press: 10x55lbs, 10x77, 9x77
Calf raise: 30x330lbs
Pullover machine: 10x56kg, 8x70, 8x84
Chest expander front pulls: 3x20 working various angles
Powerball
|
|
|
|
Post by Paul Wood on Apr 14, 2009 13:14:20 GMT
Lifts from Peter Horne Competition 12/4/09
Pinch: got 69.4 2nd attempt then two fails on 73.9.
I've improved a bit but still not a good event for me, came joint last. Need to work on that palm clamping action some more.
Vulcan: Opened with L9 then L10, both too easy then went to L12 3rd attempt, got a fairly solid close. Missed L13 by 1-2mm on the last. Think I ended up joint 3rd behind Nick and Steve.
1HDL: Went 120, 140, 160, which felt fairly near my limit, so was tempted to try a small increment on this, but went with the rest up to 180, which quite a few of us missed. Think I ended up joint 3rd behind Nick and Steve again, 4th overall.
Orbigrip: 2.5kg on this was hard just to hold up after a minute, think I got 120 odd in the two minutes. Lost a bit of ground to the Horne boys on this, particularly Alex, at 17 he no doubt gets a lot of wrist endurance work.
14/4/09 Tuesday lunchtime work gym
3 mins bike, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 3x5x121, 12x71 front
Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 10, 8R7L
Going to do some no set work for a bit, forearms were pumped after these.
Ab roller: 30 from knees
|
|
