|
|
Post by Paul Wood on Apr 1, 2008 13:52:32 GMT
31/3/08 Monday evening
Heaving in the gym tonight, busiest I’ve seen it for ages, so couldn’t do exactly what I’d planned.
Hyperextensions, twisting incline sit ups, press ups, broomstick twists.
Squats: 10x50kg, 3x10x80
nice and easy, form is feeling much better.
Grippers:
Right: 8T, 6#1, 3#1.5, 1#2 CCS, 3x1#2.5 choked just wider than parallel, 4x1#2 CCS, HG300x5 BFNs, #2 OC
Left: Again just did last two finger inverted reps and overcrushes on HG100 and singles on T.
Leg ext: 12x20kg, 12x40, 12x60
DB SLDL: 10x55lbs*, 10x77, 10x85
* actually had a 60 LH and 55 RH, didn’t notice till after.
Seated calf raise: 12x20kg, 2x12x35
Hyperextension / side bend superset: 3x12
Stretching
Reverse bending: 3/16x6” reverse R and L, 7/32x6” reverse R and L, 2x60d reverse, both got stuck at about 30o, 7/32x6” reverse
Like last week, right bicep tendon was feeling a bit dodgy after the deadlifts for some reason, so bending was about the worst thing I could have done. Iced it after and felt ok.
1/04/08 Tuesday lunchtime work gym
5 mins Elliptical
CGBP: 12x30kg, 12x55, 10x70
DB rows: 12x45lbs, 2x12x36.7kg
Standing DB press: 12x30lbs, 11x45
2HP: Up to 73kgx0, 0, 72kgx0, 0, 71kgx0, 0 slight air on all.
Couldn’t get in the groove, think thumbs were feeling it a bit from bending yesterday and bicep still a bit iffy.
Formulator flex: 30x15kg (7.5 + 7.5)
Formulator ext: 15x7.5kg
Will rest now till David Horne’s comp on Saturday.
|
|
|
|
Post by Paul Wood on Apr 3, 2008 9:39:00 GMT
2/4/08 Wednesday evening
Went for a short jog round the park with a few fast jogs interspersed. Then did a few hill sprints.
|
|
|
|
Post by Paul Wood on Apr 7, 2008 9:59:09 GMT
5/4/08 Saturday Lifts from Peter Horne Memorial competition.
Pinch: ended up with 64kg, which was very disappointing as I’d hit 5 singles with 72kg a few weeks ago and was hoping I’d be good for a bit more on the real thing. Missed 70kg at 49mm width and then twice at 54mm as well, which I think is a better width for me. David Horne gave me a few tips which I’ll try and incorporate in my training.
Vulcan gripper: First time trying this, nice bit of equipment. Managed level 8 with a credit card set, which is probably a bit harder than a #2. Had to grind out the last few mm. Missed level 9 by about 3-4mm.
Reverse bending: Used some thicker wraps than I’ve been training with and took down a 60d nail easily, then one cut down to 5”. Tried a G5 bolt but only managed a slight kink. Took it home as a souvenir, so guess that can be my new goal / iso bar for a while.
Dinnie ring lift: Managed one partial lift. The Dinnie ring wasn’t actually as thin / painful as I thought it might be. Don’t know if it was grip or back strength that stopped me, it didn’t slip out anyway. Sore in the left upper back / trap area just from that one lift! Going to incorporate some rack pulls in the next few weeks, which should strengthen that area for this type of pull and work the support grip as well.
Slippery eel challenge: This was tough, probably slightly harder than rolling thunder in terms of weight lifted, although the weight of the bar isn’t included. Done last man standing style with 10kg going on at a time. Got 58.4kg, but 69kg was no go.
Have put my money down for the Brits so time to go to work, itching to hit the gym tonight!
|
|
|
|
Post by Paul Wood on Apr 8, 2008 9:46:42 GMT
Monday evening 7/4/08
Hyperextensions, twisting incline sit ups, broomstick twists, etc.
Squats: 10x50kg, 20x80
Grippers:
Right: 8T, 5#1, 3#1.5, 1#2, BBSM miss 3mm, 1#2.5 in choker, opened up a bit from last time, 3#2 just outside parallel reps, 10#1.5 CCS reps
Left: Again just did last two finger inverted reps and overcrushes on HG100 and singles on T.
Pull ups: 8
Standing BB Press: 10x20kg, 11x50
EZ curl: 10x40kg, 8x40
A few machine shrugs while I waited for the rack.
Behind back rack pull: 1x100kg, 1x130, 1x160, 2x1x(182.5, 210, 220)
DO up to 182.5, alternating mixed grip for top two. All 5 sec holds except 182.5 could only hold DO for about 3 sec. Think these will do me good.
Dips: 13
Ab crunch machine: 12x120lbs, 12x210
7lb sledge lying face levers: 8 x ring finger on safety glasses man’s face.
Front levers
Neck bridge
Formulator flex: 22x16kg (3x5+2x0.5)
Formulator ext: 12x7.5 (5+2+0.5)
I like this style of training, although it can be a bit of a pain when the gym is busy, which it usually is on international bench day (Monday). Will drop the 2nd set of curls next time and try to go a bit quicker between exercises.
|
|
|
|
Post by Paul Wood on Apr 10, 2008 9:16:08 GMT
Wednesday evening 9/4/08
Two hand plank pinch @44mm: Worked up to about 50kg, experimenting a bit with technique
Two hand plate pinch @80mm: 2x1x55kg, 2x1x65
One hand plate pinch 2x5kg with towel over @50mm: High pulls alternating hands
ISG: Warm ups, negs on (3,12), (3,8) x miss, (3,6) x 6 regular and inverted
One hand palm pinch high pulls: 10x5kg, 10x7kg
TTK: 3 consecutive “21’s” with 6kg, also experimented a bit with a palm pinch action.
Formulator flex: 24x16kg (3x5+2x0.5)
Formulator ext: 11x7.5 (5+2+0.5)
|
|
|
|
Post by Paul Wood on Apr 11, 2008 12:46:32 GMT
11/4/08 Friday lunchtime work gym
5 mins elliptical, walking lunges, crunches, cable external rotations.
Deadlift: 10x70kg, 15x100
Bench press: 10x50kg, 11x85 spotted last rep
Grippers:
Right: 8T, 5#1, 3#1.5, 1#2, BBSM x shite, choked #2.5 miss, neg RB210, OC filed HG250, neg HG300
Left: Again just did last two finger inverted reps and overcrushes on HG100, singles on T, negs on #1.
Bent over row: 10x50kg, 8x65
RT t/l: R10x45+2 partial lifts, L15x45
Press ups: 35, first 2 fingertip
Formulator flex: 18x17.5kg (2x7.5 + 2.5)
Formulator ext: 15x7.5kg
Standing cable abs: 30ish x 70kg, some with twist.
Will leave formulator till last in future as I could hardly hold onto the bar to do these.
|
|
|
|
Post by Paul Wood on Apr 16, 2008 9:17:01 GMT
15/4/08 Tuesday evening
Hyperextensions, twisting crunches, broomstick twists, waved some little dumbells around a bit.
Squats: 10x50kg, 20x85
Grippers:
Right: 8#1, 2x1#2, BBSM x 1mm, 3mm (bad set), 1mm (better), choked #2.5 miss, OC filed HG250, HG300 BFN’s
Left: last two finger inverted reps and overcrushes on HG100, singles on T, attempt + neg on #1
Press: 10x52.5kg
Pull ups: 8
Dips: 15
EZ curl: 10x40kg
Behind back rack pull: 1x110kg, 1x150, 2x0x180, 2x1x(170, 210, 230)
5sec holds, DO up to 180, alternating mixed grip for top two. Used a different bar this week and 180 just rolled straight out of my hands.
One hand pinching with 2 and 3 5kg plates.
Neck bridge
One hand palm pinch high pulls: 10x8kg
TTK “21’s”: 1x9kg, immediately followed by 3x5kg
Formulator flex: 21x17kg (10+5+2)
Formulator ext: 12x7 (5+2)
|
|
|
|
Post by Paul Wood on Apr 16, 2008 12:20:54 GMT
16/4/08 Wednesday lunchtime - 3 mile run
|
|
|
|
Post by Paul Wood on Apr 17, 2008 12:57:51 GMT
17/4/08 Thursday lunchtime work gym
5 mins elliptical.
Deadlift: 10x70kg, 15x110
Bench press: 10x50kg, 9x87
Counting the standard bar as 10kg, but not sure it is, should really bring a scale in to check, so I know what I’m lifting.
Grippers: #1x19 RH only
Layback row: 13
Used a railing with feet on breeze blocks
RT t/l: R8x46+2 partial lifts, L14x46
Press ups: 36, first 3 fingertip
Rear weaver lifts EZ curl bar: 2x1xbar, 3x1x0.5kg
Tough after RT
Face pulls: 15x30kg
Ab roller: 20 from knees
Formulator flex: 19x17.5kg (2x7.5 + 2.5)
Formulator ext: 16x7.5kg
|
|
|
|
Post by Paul Wood on Apr 18, 2008 9:08:38 GMT
11/4/08 Thursday evening
Swimming, about 25 lengths I suppose. Bit of an active recovery session.
|
|
|
|
Post by Paul Wood on Apr 21, 2008 9:07:04 GMT
19/4/08 Saturday afternoon
Trained with David Horne and we ran through the events for the BHSC.
Also did a bit of Vulcan gripper work (I bought one since they had just come back in stock) and a few other assistance exercises, strap holds, dynamic thumb etc.
20/4/08 Sunday morning
Did a walk that was supposed to be about 15 miles in 2:50, I think it must have been more like 12.
|
|
|
|
Post by Paul Wood on Apr 22, 2008 8:50:14 GMT
21/4/08 Monday evening
Twisting incline sit ups, waved some little dumbells around.
Gym was packed again, did some leg ext and hack squats whilst waiting for some space.
Press: 10x20kg, 10x55
Squat: 10x60kg, 3x8x90
Grippers: 8#1, 1#2, 3x0xBBSM, all about 2mm off, #2.5 in choker 1mm miss, filed HG250 overcrush
Dips: 15
Chins: 8
Oly bar curl: 9x40kg
Behind back rack pull: 1x110kg, 1x150, 180x0.5secs, 2secs, 2secs, 2x1x(210, 240)
5sec holds unless otherwise indicated, DO up to 180, alternating mixed grip for top two.
Hanging leg raises: 12
7lb sledge lying face levers: 9 x little finger on safety glasses man’s face.
Front levers
Neck bridge
Formulator flex: 18x17kg (10+5+2)
Formulator ext: 14x7 (5+2)
|
|
|
|
Post by Paul Wood on Apr 22, 2008 12:45:35 GMT
6 mile run in about 50 mins. Had to walk for ~ 50m about 2/3 of the way round to catch my breath a bit.
|
|
|
|
Post by Paul Wood on Apr 23, 2008 12:57:32 GMT
23/4/08 Wednesday lunchtime work gym
2 mins elliptical
2HP: up to 70kg x 1,1,1,1,0,1
ISG: Warm ups, 3 negs on (3,12), 8 reps regular and inverted on (3,6)
One hand palm pinch: 5 sec holds up to 12.5kg
Rear weaver lifts EZ curl bar: 2x1xbar, 2x1x0.5kg, 1x1kg, 1x1kg + 2 spring collars at end, missed left.
Rear weaver kickbacks: 10 x EZ bar inside collar
Side bends: 12x25kg, 12x40kg
TTK “21s”: 3x7.5kg
Playing badminton tonight, footy tomorrow, gym Friday and mountain biking Saturday, I'm gonna be knacked!
|
|
|
|
Post by Paul Wood on Apr 25, 2008 13:12:05 GMT
25/4/08 Friday lunchtime work gym
500m row, crunches, dumbell waving, cable (CV?) deadlifts.
Deadlift: 10x70kg, 15x115
Bench press: 10x50kg, 10x87
Vulcan gripper: Few squeezes up to (I think) level 6
Layback row: 12
RT t/l: 5x35kg, 2x45, a few max singles, 11R13Lx45
Press ups: 38, first 4 fingertip
Face pulls: 15x30kg
Vulcan gripper: 17R15L x level 2.
Ab roller: 22 from knees
One hand palm pinch: 5 sec holds up to 12.5kg
Formulator flex: 18x17.5kg (10 + 7.5)
Formulator ext: 15x7.5kg
Wall slides
Stretching
|
|
