Paul's training log

[Paul Wood]

18/2/08 Monday evening

Hyperextensions, twisting incline sit ups
Squat: 10x20kg, 5x60, 3x5x105
Grippers: 10xHG100, 6xHG150, 3x filed HG200, 1xHG250, 2xBBSM miss 2mm, (HG300 neg + HG200OC) x 2
Bottom position squats from parallel: 4x1x100kg
RDL: 3x5x105kg
RT: 5x25kg + 5 t/l, 5x40 + 5 t/l, 1x55 + 1 t/l, 10x45 + 10L 6R t/l
Calf raises: 15x210lbs, 15x330, 12x450
Pulley crunches
ISG: A few singles regular and inverted on 1,9 and 1,10
TTK: 15x5kg, 15x10kg
Rear weaver lifts, lying face levers and front hand to hand tosses with 7lb sledge

[Paul Wood]

19/02/08 Tuesday lunchtime – 3 mile run

[Paul Wood]

20/2/08 Wednesday lunchtime work gym

Crunches
DE box squats: 8x50kg, 8x3x77
Grippers: 10xHG100, 7xHG150, 3x filed HG200, 1xHG250, 2xBBSMx shite, (HG300 neg, HG200 OC) x 2
2 Hand pinch: worked up to 4x1x67kg, 2x67 in plates, all easy lifts
Semi-sumo deadlift: 5x50kg, 5x100, 3x5x135
Side bends: 10x25kg, 10x45 using EZ curl bar
RT wrist curls: 12x10kg, 5x20kg wrist hurting a bit so stopped
Cable reverse curls: 12x20kg, 15x40kg

[Paul Wood]

22/2/08 Friday lunchtime work gym
Crunches
RE Squat: 10x50kg, 3x10x80
Grippers: 10xHG100, 8xHG150, 3x filed HG200, 1xHG250, 3xBBSMx ~3mm, (HG300 neg, HG200 OC) x 2
Arched back good mornings: 3x10x35kg
RT: 5x30kg + 5 t/l, 10R7Lx47.5 + 10L9R t/l
Leg ext: 12x25kg, 12x40, 12x45
Rear weaver lifts EZ curl bar: 1xbar, 0xbar+1kg, 1xbar+towel+1 spring collar, 3x1xbar+towel+3 spring collars. Will bring a 0.5kg plate to try next time.
DB Hammer curls: 8x25lbs, 8x40
Lying EZ curl face levers: 10
Ab roller: 21 from knees

[Paul Wood]

25/2/08 Monday evening

Hyperextensions, incline sit ups
Squat: 6x75kg, 3x5x110
Grippers: 10T, 5#1, 3#1.5, 1#2, #2.5 miss 2mm, (#3 neg + #2OC) x 3
1/4 squats: 3x5x145kg
RDL: 3x5x110kg
Neck work
2HP: Up to 65kg in plates x 0,1,1,1,1
Wrist curls: 20x20kg, then tried 50kg but right wrist hurting again.
TTK: 20x5kg, 14x10.5kg
Formulator ext: 10x5kg, 7x9kg, 5x9kg, 12x5kg

First time I’ve felt able to do a ‘proper’ overcrush with a #2, which was good.
¼ squats felt a bit light but was letting them bounce off the pins a bit, will try do them dead stop next time.
Pinch felt hard this time, guess the width of the 15kg plates doesn’t suit me as well as the 12.5kg plates in the work gym, although I did use a heavier loading pin and heavy duty collar.

[Paul Wood]

26/2/08 Tuesday lunchtime work gym

1000m C2 rower 3:52
Grippers: 10T, 5#1, 3#1.5, 0xpda262, #3neg, filed HG200 OC, RB260N neg, #2 1kg straphold, RB260N neg, HG200 OC
Press ups: 20, 20 feet elevated, 20 hands together
RT: 5x30kg + 5 t/l, R10x48.5+9 t/l, L9x48.5+10t/l
Wide grip pulldown behind neck: 3x10x40kg
Chest expander front pulls: 10
DB snatches: 10x45lbs
1min Skipping

[Paul Wood]

28/2/08 Thursday lunchtime work gym

DE box squats: 8x50kg, 8x3x80
Grippers: 10T, 5#1, 3#1.5, 1#2, #3neg, filed HG200 OC, RB260N neg, #2 2.5kg straphold, RB260N neg, HG200 OC
Semi sumo deadlifts: 8x50kg, 5x100, 3x5x140
2HP: Up to 70kg in plates x 1,0,1,1,1,1 which was apparently enough to bend my IM loading pin . Fiddled with hand positioning a bit and felt more solid towards the end.
Couple of one hand holds with 2x12.5kg plates.
Side bends: 10x20kg, 8x45

[Steve Gardener]

Pinch is coming along.

[Paul Wood]

Thanks, yeah it's going the right way. Still a way off being competitive with the big boys, but I'm hoping I'll be good for a bit more on the real thing. The plates I use aren't super slick, but do have a painted surface.

[Steve Gardener]

18 months ago my official PB was still only 84.5-kilos. It's now over 100. If the same happens for you it'll be 70 to 85.

[Paul Wood]

29/2/08 Friday afternoon

Press ups, sit ups
Grippers: 10T, 5#1, 3#1.5, 1#2, 0xBBSM, #3neg, #2 OC, RB260N neg, #2 3kg straphold fail, RB260N neg, filed HG200 OC
RT: 10x26.5kg + 10 t/l, R8x49.5+7t/l, L7x49.5+8t/l
Formulator ext: 10x5kg, 8x9kg, 18x5kg
Formulator flex: 15x10kg, 2x15x15

[Paul Wood]

3/2/08 Monday evening

Squat: 8x50kg, 5x85, 3x5x115
Grippers: 8T, 5#1, 3#1.5, 1#2, 2x1xBBSM miss 2mm, almost had the first but it twisted a bit.
Negs: 2x1#3, 2x1xRB260N
OC: 2x1#2
Strap holds: #2x3.75kg, #2x2.5kg
Bottom position squats from parallel: 1x80kg, 4x1x100
RDL: 5x80kg, 3x5x115
1 Hand lift: 2x1x(50kg, 75kg, 100kg, 130kg)
Hyperextensions / side bends: 3x10

[Paul Wood]

4/2/08 Tuesday lunchtime work gym

Easing back into some upper body training with high reps and short rests.

5 mins Elliptical
V-ups
CGBP: 12x25kg, 12x45, 12x55
DB rows: 3x12x45lbs
DB skullcrushers: 12x25lbs, 10x30, 6x30
2HP: Up to 5x1x72kg in plates, all fairly solid.
Have found putting the calloused bit of the palm over seems to help, although it slips off at the start it seems to allow a bit more contact area. Also not doing grippers first probably helps.
Seated DB press: 12x30lbs, 12x40, 10x40
Rear weaver lifts EZ curl bar: 2x1xbar, 3x1x0.5kg
Ab roller: 25 from knees
Face pulls: 12x15kg, 2x12x25

[Paul Wood]

Later:

TTK: 15x5kg, 10x10.5kg, 20 full range, 20 pulse, 20 full range x 5.5kg
Sledge tosses to front
Finger walking

5/2/08 Wednesday lunchtime - 2.5 mile run

Triceps protesting quite strongly today, think they'd forgotten what they're for!

[Paul Wood]

6/2/08 Thursday evening

Hyperextensions, knee raises.
DE box squats: 8x50kg, 8x3x80
‘box’ slightly lower than I have been using so speed was a bit off.
Grippers: 10T, 5#1, 3#1.5, 1#2, 2xBBSMx miss 2mm
Negs: 2x1#3, 2x1xRB260N
OC: 2x1#2, 2x1x filed HG200
Semi sumo deadlifts: 8x70kg, 5x110, 3x5x145
Pretty solid, concentrated on getting arse a bit lower and squatting it up, form felt better.
Leg ext: 12x25kg, 2x12x45
Hanging leg raises: 2x8
Hyperextensions / side bends: 2x10
Couple of rep sets on ISG

Later on 2 hours of Mario Olympics on the Wii, hard work!