Paul's training log

[Paul Wood]

28/4/08 Monday evening

Bit quieter in the gym tonight thankfully.

Hyperextensions, crunches

Squat: 10x60kg, 20x90

Grippers:
Right: 8#1, 2x1#2, 2x0xBBSM, about 2mm off, 1#2.5 in choker, filed HG250 overcrush.
Left: Last two finger work again, managed to just about hold a #1 shut.

Press: 10x20kg, 11x55 slight leg drive for last rep

Chins: 10 last rep loose

Dips: 14

Curl: 9x40kg

Plate Pullover: 2x10x15kg

Rack pull: 1x70kg, 1x110, 1x140, 3x1x180, 2x1x220, 0x250, 1x250

Hanging leg raises: 10

One hand palm pinch: 5 sec holds up to 12kg

7lb sledge lying face levers: 10 x little finger on safety glasses man’s face.
Front levers, tossing

[Paul Wood]

29/4/08 Tuesday lunchtime

Fast 3 mile walk with ankle weights.

[Paul Wood]

30/4/08 Wednesday lunchtime work gym

500m C2 rower

2HP: up to 4x0x72kg, 70kg x 0,1,1

Bench press machine: ½ stack x 10, stack x 12
Thought I’d give these a go due to lack of spotter, didn’t really like the feeling on the front delts.

Vulcan gripper: Up to L8
Find the Vulcan quite hard to set, it seems tougher through the sweep than TSGs

Lay back row: 10
Took these a bit slower trying to touch chest each time.

RT t/l: 8R11Lx47.5kg

Press ups: 40, first 5 fingertip

One hand palm pinch: 5 sec holds up to 12.5kg

Vulcan gripper: L1x15R20L slightly less rom on left

TTK “21s”: 2x7.5kg then 7,7,3

Face pulls: 12x35kg

Standing cable abs: 20ish x 70kg, some with twist.

Formulator ext: 15x7.5kg

[Paul Wood]

3/5/08 Saturday morning

Trained with David Horne and again ran through the events for the BHSC.
Got a good 1HL pr.

6/5/08 Tuesday lunchtime work gym

2 mins elliptical

Squat: 10x50kg

Grippers, 20mm block set:
R: 8T, 5#1, 1#2, 0xRB240N, pda262 x 0,1,0,1
L: 8T, 5#1, 4x1#2, pda262 x 0,0
Left a bit off due to not being able to train it much, but at least middle finger is nearly better now.
Press: 10x35kg, 5x60, 6x55, 8x55
Palm pinch: 5s holds up to 10kg
Overhand pulldown: 10x50kg, 2x10x70
EZ skullcrusher / curl superset: 10x25kg, 10x35
Couple of filed HG250 overcrushes
Formulator flex: 15x17.5kg (10 + 7.5)
Formulator ext: 15x7.5kg

[Paul Wood]

8/5/08 Thursday lunchtime work gym

Grippers, 20mm block set:
R: 8T, 5#1, 1#2, pda262 x 1,1, BBSM miss 2mm
L: 8T, 5#1, 1#2, pda262 x 0,1, BBSM miss 2mm

Pinch: Up to 70kg x 0,0,0,0,1,1
Took 4 attempts to get the position right

Filed HG250 overcrush

RT t/l: 5x25kg, 1x45, 0R1Lx55, 0Rx55, 0Lx57.5, 0R1Lx55,
Using a short loading pin, which knocks off 5-10kg

Rear weaver lifts EZ curl bar: 2x1xbar, 1x1kg wrists didn’t feel great so left it.

RT t/l: 10R12Lx45kg

EZ curl bar lying face levers: 10 x first bend, 3R4L x just inside collar

Palm pinch: 5-10s holds with 10kg

TTK “21s”: 3x7.5kg

Formulator flex: 20x17.5kg (10 + 7.5)
Formulator ext: 16x7.5kg

[Paul Wood]

Saturday 10/5/08 Keswick to Barrow 40 mile walk

Started well, covered the first 18 miles in about 4 hrs, so was on about 9hr pace. However by this point I was starting to suffer with blisters. Stopped at the first aid tent a bit further on and managed to carry on for a while, but by 27 miles it had got to the point where every step was agony and I had to drop out. Very disappointing, particularly as I was part of a team. I just didn’t do enough training in the footwear I ended up wearing and wasn’t prepared for quite how hard it would be on the feet. Now walking like I’ve been bummed. I know what I’d need to do differently for next time, and since it beat me this time I guess I’ll have to give it another go to show it who’s boss.

Will do a grip session tonight and possibly tomorrow lunchtime, then rest up for Saturday.

[Paul Wood]

12/5/08 Monday evening

Grippers, 20mm block set: 8T, 5#1, 1#1.5, 1#2, nowt else there

7lb sledge lying face levers: 10 x little finger on safety glasses man’s face.
Front levers
Finger walking

13/5/08 Tuesday lunchtime work gym

Felt tired and sluggish all morning, but was ok once I got going.

Seated DB press: 10x30lbs, 45x12,12*,12
*ankle weights round wrists

Grippers, 20mm block set: 8T, 5#1, 1#1.5, 1#2, pda262 x 0,1, 2x1#2

Overhand pulldown: 10x50kg, 2x10x70

2HP: Up to 3x1x65kg, didn’t push it.

DB hammer curl / skullcrusher superset: 10x25lbs, 2x10x30

Light leg ext / curl just to help work out the residual stiffness in the legs

Filed HG250 overcrush

Bent over lateral raises.

[Paul Wood]

19/5/08 British Hand Strength Championship

Grippers:
L: #2 (2.25), BBSM (2.46), Lemley (2.72) (pr), #3 (2.96) miss ~4mm
R: #2, BBSM miss, BBSM, Lemley miss*.
*I actually felt the knurling touch on the RH Lemley attempt, but the ref couldn’t see it so wasn’t given. As it’s reverse wound it twisted a bit.
Odd day on the grippers as RH is usually stronger, but reasonably pleased with this, would hope by next time to get the #3 with each hand.

Pinch: 60kg x 1, 64 x 0,0,1

RT t/l:
L: 60.41kg x 1, 65.38 x 1, 66.67 x 0,0
R: 60.41kg x 1, 65.38 x 0,0,0
Thick bar and pinch are weak, need to bring these up.

Weaver stick: 2.9kg x 1, 3.42 x 1, 3.94 x 1 (pr), 4.6 x 0
Pretty painful event, bring back the table top wrist curl, all is forgiven!

1HL:
L: 160kg x 1, 180 x 1, 201.68 x 0,0
R: 160kg x 1, 180 x 1, 201.68 x 1, 222.1 x 1 (pr)
No reason strengthwise I shouldn’t be able to lift just as much LH, just doesn’t feel as comfortable somehow.

Ended up in last (8th) place, but not too disappointed with this as the standard was pretty high this year. Got prs on grippers, weaver stick and 1HL. Just lost too much ground on the RT and pinch. Could have done with the 200kg LH 1HL at the end.

[Paul Wood]

19/5/08 Monday evening

Today is my birthday, so last night did the following, you might guess my age:

Hyperextensions, twisting incline sit ups, broomstick twists

Squat: 10x50, 30*x75
*Hit the rack on the way up in the 26th, so had to drop and rerack it then finish the set.

Press: 30x30kg
Actually did 20 then stopped briefly and did another 10. This was harder than I thought.

Leg ext: 30x30kg
15 then three lots of 5 with brief pauses in between.

Wide neutral grip pulldowns: 2x15x150lbs

Calf raises: 2x15x300lbs

Dips: 10,9,6,5
Was supposed to be 2x15, but was close to puking by this point. Ate a bit too soon before going to the gym and had a red bull

Grippers: 30 reps each hand with my new ‘Power Grip’ 200. These seem similar to the HG’s, but with shiny springs. The mounting is very high on this and the spread is only 2.25”, I’d say it’s somewhere between a T and #1.

Formulator flex: 30x15kg
Formulator ext: 30x4.5kg, 20 then two lots of 5 with brief pauses.
For some reason felt the need to prolong the agony, and stood up and did 30 reverse curls with it.

About an hour after my vision started to go blurry, which meant a migraine was coming on, so took a couple of ibuprofen and hit the sack. Have had them after exercise before, don’t know whether to blame the squats or the red bull!

[Steve Gardener]

May 19, 2008 9:19:47 GMT Paul Wood said:

19/5/08 British Hand Strength Championship

Grippers:
L: #2 (2.25), BBSM (2.46), Lemley (2.72) (pr), #3 (2.96) miss ~4mm
R: #2, BBSM miss, BBSM, Lemley miss*.
*I actually felt the knurling touch on the RH Lemley attempt, but the ref couldn’t see it so wasn’t given. As it’s reverse wound it twisted a bit.
Odd day on the grippers as RH is usually stronger, but reasonably pleased with this, would hope by next time to get the #3 with each hand.

Pinch: 60kg x 1, 64 x 0,0,1

RT t/l:
L: 60.41kg x 1, 65.38 x 1, 66.67 x 0,0
R: 60.41kg x 1, 65.38 x 0,0,0
Thick bar and pinch are weak, need to bring these up.

Weaver stick: 2.9kg x 1, 3.42 x 1, 3.94 x 1 (pr), 4.6 x 0
Pretty painful event, bring back the table top wrist curl, all is forgiven!

1HL:
L: 160kg x 1, 180 x 1, 201.68 x 0,0
R: 160kg x 1, 180 x 1, 201.68 x 1, 222.1 x 1 (pr)
No reason strengthwise I shouldn’t be able to lift just as much LH, just doesn’t feel as comfortable somehow.

Ended up in last (8th) place, but not too disappointed with this as the standard was pretty high this year. Got prs on grippers, weaver stick and 1HL. Just lost too much ground on the RT and pinch. Could have done with the 200kg LH 1HL at the end.

Did you do more than last year on some events? If so well done.

[Paul Wood]

Yep, of the events that were contested last year:

Grippers: 4.5 Last time, 5.18 this time

Pinch: 57.5 last time, 64 this time, still crap but better.

1HL: 330 last time, 400+ this time.

Gonna work hard on pinching and support grip this year.

[Steve Gardener]

Pinch for sure and rotate through some support type events (2 months each) until say 3 months out from the next British and then train specifically for that event as is.

[Paul Wood]

Cheers, sounds like a good plan.

21/5/08 Wednesday evening

Jogged to the park, did 10 hill sprints, thought about finding a quiet spot to curl up and die, jogged home.

[Paul Wood]

22/5/08 Thursday evening

Deadlifts: 8x60kg, 5x100, 2x5x140

1 hand suitcase deads: 2x5x60kg

1 hand straddle deads: 2x3x80kg RH, 2x1.5x80kg LH
I’m sure LH used to be stronger on these.

Bench press: 8x50kg, 5x70, 2x5x90
Spotter just touched on last rep.

CG floor press: 5x70kg, 0x100, 5x90, 4x90

Chins: 5,4,4 bleh

Grippers: 15#1

Standing cable abs: 2x12x120lbs on pulldown machine

7lb sledge lying face levers, front weaver lifts

Finger walking: 3 trips + ~ 12”

[Paul Wood]

Been on holiday the last two weeks, used it as an opportunity to let the skin etc. heal up nicely although did some press ups and powerball, and played around a bit in the hotel gyms.

10/6/08 Tuesday lunchtime work gym

Squat: 8x50, 5x70, 5x90, 2x5x105
Grippers: 8#1, 3R2L#2, #2 CCS, BBSM miss 2-3mm, 5x1#2 CCS, 15#1
Press: 8x35, 5x50, 2x5x60
Row: 5x50, 5x60, 2x5x70
EZ skullcrusher: 10x25, 8x40, 7x40
RT: 18L20Rx40

Legs immediately felt like jelly on the squats, everything else was ok. Going to put in a solid couple of months of 5x5 now, this week will be a break in.