Paul's training log

[Paul Wood]

17/12/07 Monday afternoon

Hyperextensions, side bends
Steep incline sit ups: 2x15
Leg ext: both legs 10x25kg, single leg 10x25, 10x35, 10x40
Physio recommended I try this to see if there was a strength diff between left and right legs due to bad knee, but they seem about the same.

Grippers: 10T, 5#1 + 1 inverted, 3#1.5, 1#2, 4R3L#2 MMS reps, 4x1#2
2 hand pinch: up to 65kg in plates x 1,0,0,1,1,0,1 with 2” loading pin and heavy duty collar must have been about 70kg. Starting to get the hand positioning better. A few mm can make a big difference.

Neck raises with headstrap: 10x10kg, 8x15kg
Front neck raises on bench: 2x10x5kg
DB shrugs: 10x55lbs, 2x10x77
Wrist curls: 15x20kg, 10x45, 8x45
Pushdowns: 50x60lbs left tricep a bit strained, just trying to get some blood in there.
Hanging leg raises: 8
1 handed bar hangs
TTK: 15x5kg, 2x15x8.5kg
Formulator ext: 10x5kg, 8x8.5kg, 18x5kg
Finger walking
Extensors

[Paul Wood]

20/12/07 Thursday evening

At the start of this log I mentioned I had a goal of a 400lb deadlift by xmas, that had been scuppered by a knee injury. I hadn’t done much consistent training, but last night decided to go for it anyway.

Hyperextensions, crunches
Deadlift: 8x60kg, 5x90, 5x120, 3x150, 1x170, 1x182.5, 1x150
Belt 150+, mixed grip top 2 singles. Stalled a bit halfway up, but managed to lock it out. Wanted 5x150 to finish, but was spent.

Eagle loop deadlifts: 2x1x150 just trying them out really.
Squat: 10x20kg, 10x50, 8x80
Rolling thunder: 10x25kg, 4L7Rx50, 3L5Rx50 bleh lefty was a bit limp wristed from squash the previous day again.
Leg ext: 10x25kg, 10x45, 10x65
Hanging leg raise: 10
DB Hammer curl: 10x20lbs, 10x30, 8x40
Calf raises: 15x210lbs, 12x330, 12x450 drop 12x210
Ab machine: 15x45kg, 12x91, 10x91
Light front levers & supination/pronation with 2” DB handle

[Paul Wood]

22/12/07 Saturday afternoon

Grippers:
Decided I'd better do some no set training for this Twiggy competition. I never use a deep set anyway, but it's still quite humbling.
5T, 5#1, 1#1.5 all TNS, 1#2 CCS, #2 TNS miss 2mm, #2 CCS, 5R4L#1.5 TNS, BBSM BFNs, #1.5 OC, reps on ISGDA regular then inverted, spring positions 1,8 I think.
Discovered left hand is stronger on the ISG, despite being slightly weaker on grippers. Presume this is due to having a straight closing action, also the angle of the handles is different, which seems to place more emphasis on the first 2 fingers.

Blockweight tossing
2 hand pinch: 4x10sec holds with 2x50lbs wide plates
Vbar: Few easy lifts with about 60kg.
TTK: 15x5kg, 2x15x9kg
2.5" wrist roller: 5kg each way, 2x10kg each way
Finger walking
Extensors.

[Paul Wood]

14/1/08 Monday lunchtime work gym chest + shoulders

Only had one gym session since before xmas, but have been doing grip. Hopefully will now get back into some semblance of a routine. Felt pretty weak today and left tricep is still not right.

Clean + press: 10x30kg, 8x45, 8x55, 5x62
Grippers: 8T, 5#1, 1#1.5 all TNS, 1#2 CCS, pda262 crap attempt, #2 TNS crap attempt, BBSM BFN’s, 4#1.5 TNS, #1.5 OC.
Bench press: 10x45kg, 8x70, 3x90, 8x85
Pinch: Forgot loading pin so just did a few 1 hand holds with 2x12.5kg plates.
Pec deck: 10x10p, 8x19p stack
Chest expander front pulls: 10, 15, 15
Wrist curls: 12x30kg, 10x50, 8x50
Ab roller from knees: 3x10
DB shrugs: 10x45lbs, 2x15x45

[Paul Wood]

I guess I should write down some 2008 goals, so here goes:

Squat 150kg
Bench 120kg
Deadlift 200kg
Strict press 80kg
Pinch and RT 80kg
If I enter the brits, one hand lift at least 200kg a hand
Shut a #3

The latter may be the hardest given my glacial progress on grippers, but we'll see.

[Steve Gardener]

You should try and get up here for a training session. I'm betting some of those numbers could be made better.

[Paul Wood]

Yeah I reckon that would do me good. I could come on a saturday some time, how would that suit?

[Steve Gardener]

Saturdays are best - we have quite a mob from 1200 o/w most weekends.

[Paul Wood]

Ok, I'll be in touch at some point then.

15/1/08 Tuesday lunchtime - 3 mile run

[Paul Wood]

16/1/08 Wednesday lunchtime work gym legs

nuts squats but grippers were a bit better. Abs still trashed from Monday ab roller.

Squat: 12x50kg, 10x75, 6x105, 3x115, 12x75
Grippers: 8T, 5#1, 1#1.5 all TNS, 1#2 CCS, pda262 closed R 1mm L, BBSM attempt ~3mm, #2 TNS attempt, 6R5L#1.5 TNS
RT: 10x30kg, 2L5Rx50kg, 5L8Rx47.5kg, 8L7Rx47.5kg
Last set thumbless. Think the gripper TNS reps took a bit out of me.
Leg ext: 12x15kg, 12x25, 12x30
SLDL: 12x50kg, 2x10x90
Couple of rear weaver lifts with standard EZ bar outside collar, then 3x10 levers just inside collar.
DB Side bends: 12x45lbs, 10x70
45’s are heaviest DBs in work gym so held a 25 on top with my thumb.

[Paul Wood]

Haha, this forum changes sh1t to nuts and c0ck to thingy!

[Paul Wood]

18/1/08 Friday afternoon - back

Hyperextensions
Bent over rows: 12x20kg, 10x50, 2x8x60
Grippers: 8T, 5#1, 1#1.5 TNS, 1#2 CCS, pda262 x 0, 1 (deeper set), #2.5 attempt ~4mm, #2 TNS attempt 3mm
Chins: 3x5
Two hand pinch: Up to 62.5kg in plates x 1,0,1,1,1,1
Seated rows: 3x8x90kg
One hand lift: 5x50kg, 1x75, 1x100, 4x1x125
Grippers: 3#1.5 TNS reps
DB Hammer curls: 10x25lbs, 4x40, 8x30
Pulley crunches: 15x120lbs, 2x10x180

[Steve Gardener]

noobsaibot said:

Haha, this forum changes sh1t to nuts and c0ck to thingy!

Indeed.

[Paul Wood]

19/1/08 Saturday afternoon:

Light levering
Bending: 6"x3/16 reverse left and right, 2x6"x3/16 reverse, failed on 60d reverse and DU but decent kink, hopefully these will start going down soon, 5"x7/32 reverse
Front levers, rear lever lifts, face levers, rear levers with 7lb sledge
Sledge rotations
Finger walking
Extensors

Was going to do some hill sprints, but it was a bit muddy (big surprise) so just did a shortish jog with a few faster intervals.

[Paul Wood]

21/1/08 Monday afternoon chest + shoulders:

Press: 10x20kg, 8x40, 8x50, 5x60, 1x70, push press 3x70
Grippers: 8T, 5#1, 1#1.5 all TNS, 1#2 CCS, 1xpda262, BBSM attempt 2mm, #2 TNS attempt 2mm, #3 neg, #1.5 OC
Low incline bench press: 8x60kg, 5x80, 11x60
Rolling thunder: 10x25kg, 5L8Rx47.5kg, 6L8Rx45kg, 8L5Rx45kg last set thumbless
DB Shrugs: 10x60lbs, 2x8x90
DB Lateral raises: 3x8x15lbs
Pec deck: 10x70lbs, 8x100
ss
Reverse pec deck: 10x40, 10x50
Hanging leg raises: 2x8
Machine crunches: 12x110lbs, 8x210
ISG: 10 regular, 10 inverted, spring positions 1,7

22/1/08 Tuesday lunchtime – 6 mile run