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Post by Steve Gardener on Sept 2, 2006 19:18:40 GMT
Saturday
A strange day considering I don't workout. I went, as usual, over to our unit to help coach Oscar (young polish guy wanting to do strongman) as well as gee the boys up when they do event training.
But I ended up lapping and putting up a 90-kilo (approx) stone twice straight after demonstrating the bear hug deadlift with an 80-kilo barrel, followed by working up to 83-kilos for multiple singles on the 2HP and 100-kilos but with and without thumb on the RT - all showing off. But the stone and bearhug deadlift ought to have hurt my aching back something chronic but in fact it feels better now than it did this morning (took 3 Ibuprofen then).
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Post by Steve Gardener on Sept 3, 2006 11:22:26 GMT
Sunday
Took 3 x 200mg Ibuprofen with my coffee and choc and then at about 1115 went to unit gym and trained
2HP
63-kilos x 6 reps, 73-kilos x 1 rep, 78-kilos x 1 rep, 83-kilos x 1 rep
R/T (n/h), 85.5-kilos x 1 rep, 88-kilos x 1 rep, 90-kilos x 2 x attempts, 88-kilos (weighed at the this point on scales as 200.6lbs) x 6 x 1 nice reps
R/T (n/h)
60-kilos x 3 x 1 rep each hand alternating
70-kilos x 1 rep each hand
L/H: 75-kilos x 1, followed by 75-kilos x 8 x 1 nigh on back to back reps
R/H: 82.5-kilos x 6 x 1 non-stop plus 2 x 1 reps
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Post by Steve Gardener on Sept 3, 2006 19:46:58 GMT
Sunday pm
Grippers and for fun low rows
Dunno if doing low rows between attempts on the grippers hurt the effort or nigh on straining myself (shoulder ached for an hour) doing a little showing off in the afternoon with some old Intense Fitness steel stock hurt it but the gripper work was shite.
Grippers
worked to no more than Andy Christies (not to worry Andy I haven't forgotten) RB 240ip gripper with the left hand and some feeble closes of a BBE with the right.
Low row
50-kilos x 8 reps, 60-kilos x 8 reps, 70-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 8 reps, 100-kilos x 8 reps * (will be working weight on this machine ie: warm up and then do 2-3 work sets of 8-12 reps with this weight)
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Post by Steve Gardener on Sept 4, 2006 12:42:10 GMT
Monday
Hack squat
frame only x 12 reps, + 40-kilos x 8 reps, + 70-kilos x 8 reps, + 80-kilos x 8 reps I had to focus on keeping my back tight and against the pad but other than that ok.
Low pulley row
Started 2 hand and did 8, 9 and 11p using old machine. Switched to Nytram machine (same as used for tricep pressdown when adding shed loads to stack) and did 1 arm at a time. Stack x 10 reps, stack plus 15-kilos x 10 reps, stack plus 30-kilos x 10 reps both hands.
CG Bench (feet up for sets 1 and 2)
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 4 x 1 reps (just happy to be able to bench at all after last week)
3" W/Roller
ACW (only due to running out of time and 4 of us training on it at once)
40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 rep, 81.25-kilos x 2 x 1 rep (last rep for Scooter made his thumb bleed)
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Post by Steve Gardener on Sept 6, 2006 11:23:56 GMT
WednesdayV-Barbar and 10lb plate on bottom plus L/H: 60-kilos x 3 x 1 reps, 80-kilos x 1 rep, 100-kilos x 1 rep, 115-kilos x 1 rep, 130-kilos x 1 rep, 140-kilos x 0 reps, 135-kilos x 1 rep, 130-kilos x 3 x 1 reps (actual total weight 138.18-kilos) 2HP @ 70mmequ (43.6-kilos) x 6 reps n/s, plus 20-kilos (63.6) x 3 reps, plus 30-kilos (73.6) x 1 rep, plus 40-kilos x 3 x 1, plus 41.25 (84.85-kilos) x 0, dropped to plus 40-kilos x 5 x 1 more singles, then back up to plus 41.25-kilos x 1 rep and then plus 42.5-kilos (86.1) x 1, tried plus 43.75-kilos but no go. Bwt: 19st 6lbs 
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Post by Steve Gardener on Sept 7, 2006 14:38:33 GMT
Wednesday pm
Gripper work
warm up as usual then:
L/H: RB 240ip x 1, 1, 1, 1, 1, 0, 1, 1, V V N, 1, 0 dropped to HG300 1, 1, 0
R/H: BBE x 1, 1, 0, 1, 0, 1, 1, 1, V V N, 0 dropped to CoC 3 1, 1, 1,
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Post by Steve Gardener on Sept 8, 2006 11:52:22 GMT
Friday
warm up and stretch
R/Thunder (n/h)
B/H: 60-kilos x 3 reps.
L/H: 75-kilos x 3-6 x 1 reps (struggled with 76.25-kilos so need to bring 1/2 kg disc to gym)
R/H: 83.75-kilos x 3-6 x 1 reps
Seated BB press
20-kilos a side x 8 reps, 27.5-kilos a side x 6 reps, 35-kilos a side x 3 + 1 reps, 40-kilos a side x 0
Preacher and d/b curls
E/A 4p x 10 reps, 8p x 10 reps, 11p x 6-7 reps (made elbow ache so
started d/b) 20-kilos x 10 reps @ arm.
Dips and Tricep pressdown (rope handle)
bwt (19st 5lbs) x 8 reps, plus 5-kilos x 8 reps, plus 10-kilos x 8 reps then stack x 15 reps, stack plus 15-kilos x 8 reps
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Post by Steve Gardener on Sept 9, 2006 16:35:08 GMT
SaturdayTwo hand pinch63-kilos x 6 reps, 73-kilos x 3 reps, 83-kilos x 1 rep, 89-kilos x 0, 88.5-kilos x 6 x 1 reps R/Thunder (n/h)B/H: 60-kilos x 3 reps @ hand L/H: 70-kilos x 3 x 1 reps, 77.5-kilos x 4 x 1 reps R/H: 85-kilos x 6 x 1 reps and ta da Stones!!90-kilos x 1 rep (onto pallets), 110-kilos (first time ever) x 1 (as before) and then 140-kilos (yee haaaaa) onto pallets. How the fuck I got 308lbs off the floor with only the tacky which was on the stones and a round back when I cannot even touch my fucking toes is beyond me and apparently everyone else there (all five of us). But up she went  I think because I did not know if I could or could not that I got it.
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Post by bigloz on Sept 9, 2006 17:05:46 GMT
your stone lifting was great. time 2 give up the grip game and take up strongman |
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Post by Steve Gardener on Sept 9, 2006 19:13:51 GMT
Ahh I'd be an average strongman but a better than average grip guy. But I do like the challenge and I have my eye on the 180.
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Post by Steve Gardener on Sept 10, 2006 15:22:16 GMT
Sunday
Grippers
piss poor
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Post by Steve Gardener on Sept 11, 2006 11:39:46 GMT
Monday
Hack Squat
plate x 8 reps, plus 40-kilos x 8 reps, plus 70-kilos x 8 reps, plus 90-kilos x 8 reps
One arm cable row
105lb stack x 10 reps, plus 10-kilos x 10 reps, plus 20-kilos x 10 reps @ arm
CG Bench Press
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 61.25-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, 81.25-kilos x 3 x 1 tough reps
C/W: 55-kilos x 3 x 1 reps
BWT: 19st 5lbs
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Post by Steve Gardener on Sept 13, 2006 11:14:43 GMT
Wednesday
dunno why but my right hand is taking ages to warm up compared to my left and my left hand V-bar work is better than my right - v strange
V/Bar
B/H (with towel): 60-kilos x 1 rep, 80-kilos x 1 rep, 100-kilos x 1 rep
B/H (w/o towel): 120-kilos x 1 rep
L/H: 136.25-kilos (plus 5lb plate and 10lb plate + bar = 146.7-kilos) x 3 x 1 reps
R/H: (131.25 (plus 5lb plate + bar = 137.15-kilos) x 3 x 1
2HP @ 70mm
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 73.6-kilos x 1, 83.6-kilos x 1 then 84.85-kilos x 5 x 1 tough reps
Bwt 19st 5lbs
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Post by Steve Gardener on Sept 13, 2006 19:33:12 GMT
Wednesday pm
Grippers
Shite
L/H: 240ip x 9 x 1 with 2 x V V N
R/H BBE x 10 x 1 plus 3 x V V N
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Post by Steve Gardener on Sept 15, 2006 12:41:25 GMT
Friday
Took some BSN 'No-explode' (a pre-workout drink) in lieu of my normal strong coffee as someone has sent me a sample. Workout was ok.
R/Thunder (n/h)
B/H: 60-kilos x 6 n/s reps
L/H: 75.5-kilos (the point 5 from two spring collars) x 6 x 1 reps (quite quickly)
R/H: 85-kilos x 5-6 x 1 reps
Seated Press
20-kilos a side x 8 reps, 27.5-kilos a side x 6 reps, 36.25-kilos a side x 3 plus 1 rep
DB Curls
12.5-kilos @ x 10 reps, 17.5-kilos @ x 10 reps, 22.5-kilos @ x 10 reps, 27.5-kilos @ x 8 reps
Dips
Bwt x 8 reps, plus 5-kilos x 8 reps, plus 15-kilos x 8 reps
Rope handle Tricep Pressdown
105lbs stack plus 10-kilos x 15 and x 13 reps
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I think because I did not know if I could or could not that I got it.
