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Post by Steve Gardener on Dec 15, 2006 12:39:30 GMT
Friday
Thank fuck it's the end of the week. This session was a struggle all the way through every bloody rep of the 2HP. Compared to previous sessions when I felt like I could cane the reps out but held back each one was touch. But it was head down and crack on.
**I've also just noticed I did completely the wrong workout - argghhhh!!! And the wrong weight... d'uh!
2HP @70mm
equ x 6 reps, plus 20-kilos x 3 reps, 79.85-kilos x 20 x 1 reps (**see above)
One hand deadlift (thumb over)
B/H: 60-kilos x 1 rep, 80-kilos x 1 rep, 100-kilos x 1 rep
L/H: 110-kilos x 3 reps
R/H: 122.5-kilos x 3 reps
TTWC in rack
60-kilos x 5 x 1 reps, 75-kilos x 5 x 1 reps, 82.5-kilos x 5 x 1 reps, 85-kilos x 4 x 1 reps
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Post by Steve Gardener on Dec 17, 2006 13:07:10 GMT
Sunday
V-Bar
60-kilos x 1 rep, 75-kilos x rep, 90-kilos x 105-kilos, 105-kilos x 1 rep, 125-kilos x 12 x 1 rep
Grippers - Strength
usual w/up and then
L/H: 240ip x 3 x 1 (first two just off a close) then BBGM x 3 x 1 negs
R/H: BBSE x 3 x 1 (all v close and last two with stablizing assist) then CoC4 x 3 x 1 negs
Bwt 19st 4.5lbs
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Post by Steve Gardener on Dec 19, 2006 12:30:47 GMT
Tuesday
Usual old man back stiffness etc until warmed up and cracking on
R/Thunder
B/H: 45-kilos x 12 reps
L/H: 65-kilos x 12 x 1 reps
R/H: 80-kilos x 12 x 1 reps
One hand lift
B/H: 100 and 150-kilos x 1 rep
L/H: 210-kilos x 1 rep
R/H: 230-kilos x 1 rep
2HP @ 70mm
did same workout I fucked up on but much easier today so
79.85-kilos x 20 x 1 reps
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Post by Steve Gardener on Dec 21, 2006 12:22:43 GMT
Thursday
Leg press
0-kilos per leg (1st set only) x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 480-kilos (straps on etc) x 8 reps (hard but doable)
Pullover
10p x 8 reps, 18p x 8 reps, stack plus 12.5-kilos x 8 reps
CG Bench Press
20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 56.25-kilos a side x 5 x 1 reps
W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps
C/W: 62.5-kilos x 2 x 1 reps plus 1 half rep - arms were fried.
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shawn
Junior Member
Posts: 94
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Post by shawn on Dec 21, 2006 19:19:48 GMT
Are you entering the comp your hosting next year ?
How's you competition candler working out at the min ?
Next time I'm down I'll bring some grip stuff I've got hold off, 3 " dumbbell sleeve, bomb grip thing and something else i don't know the name off. LOL
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Post by Steve Gardener on Dec 21, 2006 21:32:30 GMT
Entering? Yes. I hosted and won it last year and David Horne's been doing that for years so I'm not worried about promoting and or winning.
I've also got a challenge event on Feb 24th 2006 at the mo. If I do anything else competition wise I'll keep them well spaced and will do no more than 4. I may be persuaded to do a charity piece or two as these will be below competition level (ie: like a training day really - I talk during shows and in the gym anyway ha ha).
Thursday night training
With the weekend away etc etc coming up I'm doing some back to back stuff today, tomorrow and possibly Saturday if time allows so as to make up for missing days while away. So...
2HP @ 49mm using Euro set up - couldn't be bothered to adjust thickness
equ (24-kilos) x 6 reps, plus 30-kilos (54-kilos) x 3 reps, plus more weight to total 81-kilos which was planned set weight (81.10) for 70mm set up) x 20 x 1 reps
One hand deadlift
B/H: 60-kilos (total weight) x 3 reps, 80-kilos x 3 reps
L/H: 110-kilos x 3 x 1 reps - only it wasn't. I lifted it three times and all three times one end was very low. Then I realised I had misloaded one end with 5-kilos too much (so 115-kilos). I dropped the weight and banged out 3 non-stop reps with 110-kilos.
R/H: 122.5-kilos x 3 n/s reps, plus another 3 n/s reps (great session) and then 1 more rep held easily for time.
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Post by Steve Gardener on Dec 22, 2006 14:23:38 GMT
The edge was taken off this mornings workout - hardly suprising given I've done 3 workouts in 2 days as opposed to 5 days as I now do. I also nearly earned a few quid on the side doing a exhbition as entertainment at a Christmas 'do' at the local drug dependency unit.
The person that was meant come hadn't turned up and I was asked to help out. I carried on training while stuff was sorted out but the other bod arrived - late- but in one piece. Traffic out and about was thick so no wonder.
Friday am
Grippers - volume
L/H: HG300 x 8 x 1 reps, RB 240ip x 8 x 1 reps
R/H: BBE x 16 x 1 reps(held back due to TTWC to follow and hands still fried)
TTWC
I wasn't able to use rack set up I have been using and was having to fart about getting bar onto knees etc.
60-kilos x 10 bouncing style reps, 80-kilos x 10 reps (as before), 90-kilos x 6-8 reps, 100-kilos x shit and 95-kilos x shit.
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Post by Steve Gardener on Dec 23, 2006 11:32:14 GMT
Last session for four days (next workout is Thursday am) and I was dragging on waking - still early though - I seem to be able to get up no probs if I have a target for the day but will drag my arse around slowly on easy days. But by the time of leaving the house I pratically ran to the gym. I knew it was the last chance to kick some ass!
Saturday
Seated Press (first as planned)
15-kilos a side x 8 reps, 30-kilos a side x 6 reps, x 4 reps
R/Thunder
B/H: 45-kilos x 12 reps
L/H: 66.25-kilos x 12 reps
R/H: 81.25-kilos x 12 reps
Cable Curls- Nytram machine
10p x 8 reps, stack (15p) x 8 reps, stack plus 7.5-kilos x 8 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 32.5-kilos x 6 reps
Tricep Pressdown (as above machine)
Stack (15p) x 8 reps, plus 25-kilos x 8 reps, plus 30-kilos x 6 reps
Bwt: 19st 4.5lbs / 270.5 lbs / 122.69 kilos
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Post by Steve Gardener on Dec 27, 2006 21:20:53 GMT
Back to grinding out the reps while the rest of the world eats more pudding - lazy slags  WednesdayV-BarB/H: 60-kilos and 75-kilos x 3 reps, 90 and 105-kilos x 1 rep @, 130-kilos x 12 x 1 reps Gripper x max strengthusual warmups then L/H: RB 240ip x 3 x 1 no probs. Followed by BBGM x 3 x 1 negs and 1 x Duncs CoC 3 x 1 (I tried mine but too damn hard) neg R/H: BBSE (first one was a solid close and the second might have touched) x 3 x 1 followed by CoC 4 x 3 x 1 negs and then 5 x 1 (easy but 20mm set) with Duncs CoC 3 (brought less than a month ago). |
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Post by dunkster on Dec 27, 2006 21:43:08 GMT
I can't wait until i can do the #3 as easy as that or at all. You make it look easy and then i pick the bastard up and that goes out the window.  |
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Post by Steve Gardener on Dec 27, 2006 22:54:30 GMT
Look at what I was doing before. Your game will come on real quick and then we'll get you on negs with the Elite or an RB260ip.
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Post by Steve Gardener on Dec 29, 2006 12:07:50 GMT
Friday
R/Thunder (poxed sequence so did warm up first)
B/H: 45-kilos x 12 reps @
Two hand Pinch @ 70mm
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.5-kilos (1.25-kilos too much) x 9 x 1, 0 x 1, dropped to correct weight of 82.35-kilos x 3 x 1, 0, 0, 0 x 1 reps. Will do correct weight again next session
R/Thunder
L/H: 67.5-kilos x 12 reps
R/H: 82.5-kilos x 12 reps
One hand lift
B/H: 100-kilos x 1 rep, 150-kilos x 1 rep
L/H: 180-kilos x 3 x 1 reps
R/H: 200-kilos x 2 x 1 and 3 n/s reps (too easy so upped weight) to 215-kilos x 3 x 1 reps
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Post by Steve Gardener on Dec 31, 2006 12:45:20 GMT
Sunday
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 485-kilos x 8 reps
Pullover
10p x 8 reps, 18p x 8 reps, stack plus 13.75-kilos x 6 reps
CG Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 57.5-kilos a side x 3 x 1 reps
W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 101.25-kilos x 1 rep
C/W: 65-kilos x 1 rep
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Post by dunkster on Dec 31, 2006 13:11:39 GMT
Do you think it would take a while to get more weight on your wrist roller or could you add small increases each time?
And is there records for the wrist roller?
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Post by Steve Gardener on Dec 31, 2006 13:44:49 GMT
I'd go for 1.25-kilos added at a time - less if you use the half kilo plates we have. The most I have heard of being used was by Josh Bigger on a roller about 2 and 5/8ths of an inch thick and wrapped in gaffer tape. The weight quoted was 312lbs.
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