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Post by Steve Gardener on Sept 25, 2011 11:18:11 GMT
Sunday
Bunch from Cirencester, Nev, Seb and Jacek down.
Penny Pinch
Left hand on a bomb today
L/H: to +11.25-kilos (tried with clip added.... bombed) x 1, TnG, F, TnG, F etc
R/H: to +11.25-kilos and 3 clips x 5 x 1 reps, a fail then 2 x 1 reps
2HP
to +80-kilos x 8 x 1 reps
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Post by Steve Gardener on Sept 26, 2011 10:37:26 GMT
Monday am
Glyn in - working hard on squats and leg curls
R/Thunder
B/H: Usual warm ups
L/H: +110-kilos x 1 rep, 116.25-kilos x 8 x 1 reps.
R/H: +116.25-kilos x 1 rep, 122.5-kilos x 8 x 1 reps
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Post by Steve Gardener on Sept 27, 2011 10:46:44 GMT
Monday pm
Coached Jason
Tuesday
Return of Naz
Legs
Leg Press
174-kilos x 8 reps, 294-kilos x 8 reps (6), 414-kilos x 8 reps (6), 534-kilos x 8 reps (6), 634-kilos x 8 reps (4)
Leg Ext
95-kilos x 8 reps, 165-kilos x 8 reps
Leg Curl
25-kilos x 8 reps, 37.5-kilos x 9 and 6+1+1+1 reps
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Post by Steve Gardener on Sept 28, 2011 11:36:26 GMT
Wednesday
Nice n warm today (mid 70's). Glyn in. Worked hard on the lift today with a view to an event next March. I wanted to see what my 1RM was.
Double over hand thick bar deadlift
bar x 8 reps, 70-kilos x 8 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 165-kilos x 3 reps, 167.5-kilos x 3 reps, 170-kilos x 1 rep, 175-kilos x 1 rep, 180-kilos x 1 rep, 182.5-kilos x 1 rep, 187.5-kilos x 1 rep*, 190-kilos x 1 rep(2).
* ugly rep. Hips could have been through more. (2) better rep and felt like a TnG 192.5-kilos might have been there but stopped.
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Post by Steve Gardener on Sept 29, 2011 11:13:50 GMT
Thursday
Lower back, esp right hand side, stiff enough to make me be wary this am. Ahh heavy PB deadlifts. Also rewrote schedule to inc deadlifts. May need to recheck as I wanna be doing it weekly.
V/Gripper
Played around with doing the 20mm block challenge.
B/H: Usual
L/H: 6/6 x N, 5/6+B x 1, 1, TnG, TnG, VVN, 1 reps
R/H: 6/6 x 1 rep, 6/6 x 2 reps, 6/6 x 2+TnG, 2+TnG, 2, 2, 2, 2, 1 reps
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Post by Steve Gardener on Oct 1, 2011 11:56:57 GMT
Saturday
Good session
R/Thunder
B/H: 60-kilos x 8 reps, 75-kilos x 3 reps,
L/H: 110-kilos x 1 rep, 117.5-kilos x 8 x 1 reps + 6 reps (last TnG)
R/H: 117.5-kilos x 1 rep, 123.75-kilos x 8 x 1 reps + 7 reps
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Post by Steve Gardener on Oct 2, 2011 11:12:00 GMT
Sunday
Seated Press
bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 4 reps, 90-kilos x 1, 1, 2 reps
DB H Curls
Lots of faffing around setting up
10-kilos+ x 8 reps @, 20-kilos+ x 8 reps @, 37.5kg left and 40kg right x 6 ugly reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 92.5-kilos x 4 reps. Ran out of steam and struggled with elbow supports (more tiring to put on than use). Felt 'off' after.
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Post by Steve Gardener on Oct 4, 2011 16:51:43 GMT
Tuesday
Double over hand thick bar deadlift
bar x 8 reps, 70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 160-kilos x 1 rep, 185-kilos x 1, 2, 2, 1, 1 reps
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Post by Steve Gardener on Oct 5, 2011 11:35:37 GMT
Wednesday
Glynn and Naz in
Bench Press
bar* x 20 reps, 60-kilos x 8 reps, 90-kilos x 3 reps, 125-kilos x F, 122.5-kilos x 5 x 1 reps, DS: 50-kilos/16, 40/16 and 30/16 * bar is the thicker and so slightly heavier one and I used the BP bench as opposed to rack
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Post by Steve Gardener on Oct 6, 2011 11:44:21 GMT
Thursday
Feeling well moody - want out and soon! So went to GN for a change and did what I felt like
Legs
Leg Press
tried wraps for the first time in ages
120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps (SB on), 600-kilos x 8 reps, 700-kilos x Fail
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps
Leg Ext
65-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 2 x 8 reps
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Post by Steve Gardener on Oct 9, 2011 9:25:53 GMT
Saturday
V/Gripper
B/H: Usual
L/H: 5/6 x 1 rep, 5/6+B x F, F, 1 (E), 1 (E), 5/6+2B x VVN, 1, VVN
R/H: 6/6 x 1 rep, 6/6+2B x 6 x 1 reps
R/Thunder
B/H: 95-kilos x 6 reps @
L/H: 110-kilos x 1 rep, +117.5-kilos x 1 rep, 120-kilos x F, F, dropped to 118.75-kilos 1, F, F
R/H: 117.5-kilos x 1 rep, 123.75-kilos x 1, 125-kilos x 1, 1, 1, F, 1 reps
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Post by Steve Gardener on Oct 9, 2011 11:01:40 GMT
Legs still sore from the workout Thursday (esp quads).
Sunday
Thick bar double over hand deadlifts
bar x 8 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 160-kilos x 1 rep, 190-kilos x 4 x 1 reps
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Post by Steve Gardener on Oct 10, 2011 10:49:01 GMT
Sad to hear that a mate from Mick Hart's 'Bulls' (Nigel Blakely) has passed away. Mick rang me late yesterday but I only spoke to him this morning.
Monday
Naz and Glyn in.
2HP
worked to +80-kilos (102.7) x 5 x 1 solid reps
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Post by Steve Gardener on Oct 11, 2011 10:27:29 GMT
Tuesday
Back workout. Lower back (RH) a little stiff / sore. Weights lighter as I'd not done this for a few weeks.
L/P/D
70-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps (H)
L/Rows
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 6 rep (H)
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Post by Steve Gardener on Oct 12, 2011 12:01:52 GMT
Wednesday
V good days lifting. Sal, Naz and Glyn in.
V/Gripper
B/H: usual w/ups
L/H: 5/6 x 1 rep, 5/6+B x 3 x 1 reps, 5/6+2B x VVN, 1, VVN, 1 reps
R/H: 6/6 x 1 rep, 6/6+2B x 3 x 1 reps, 6/6+3B x 3 x 1 reps, 6/7 x 1 rep, 7/7 x N, 6/7+B x 1 rep (L19)
R/Thunder
B/H: usual w/ups
L/H: +118.75-kilos x 3 x 1 reps, +120-kilos x 1 rep, +121.25-kilos x 1 rep
R/H: +125-kilos x 3 x 1 reps, 121.25-kilos (mis-load) x 1 rep, 126.25-kilos x 1 and then 2 reps
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