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Post by Steve Gardener on Oct 27, 2006 10:38:09 GMT
Friday
R/Thunder (N/H only)
B/H: 60-kilos x 6 reps @
L/H: 81.25-kilos x 6 x 1 reps (nice n easyish)
R/H: 91.25-kilos x 6 x 1 reps (a little harder)
Seated Press
20-kilos a side x 8 reps, 27.5-kilos a side x 6 reps and then a very light but still a struggle for form (fuck knows why) 4 x 1 reps (last one was best)
DB Curls
12.5-kilos @ x 9 reps, 17.5-kilos @ x 9 reps, 27.5-kilos @ x 8 reps left and 9 reps right
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 25-kilos x 8 reps (felt wierd)
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Post by Steve Gardener on Oct 28, 2006 17:02:28 GMT
SaturdayPB's flying all over the place today (check the photos and videos at Whey HQ section). I had an awesome pinch workout. Nick mentioning that he, while at David's, had pulled 103-kilos plus my high multiple singles session last week seems to have helped. 2HP @ 54mm on Euro set equ (25-kilos) x 6 reps, 65-kilos x 3 reps, 75, 80 and 85-kilos x 1 rep, 87.5 and 88.75-kilos x 1 rep. Then 90-kilos x 1, x 1, 1, then x 2  and x 1 - a PB for me. But I felt like I could have done more so instead of doing more than 6 (which had been in my mind once I got started and felt good) I then did, 92.5-kilos x 1, 95-kilos x 1, 96-kilos x 1 (see picture) plus 97-kilos x 1 and 1 half-up lift. What an amazing session.  96-kilo set up:In the attached image I had TT take a photo of the weights before they were lifted. The set up, as before, is 54mm on a long bar with two bulldog style collars made by Pullums. I used two 1-kilo discs to make it more stiff and so this, empty, weighs 25-kilos. I then add a 20-kilo, a 10-kilo and a 5-kilo disc to each side (35-kilos a side) which takes it to 95-kilos (35 + 35 + 25 = 95) and then finally a single 1-kilo disc is back loaded (added to side closest to body)  Up she goes:In the next image the 1-kilo discs is obscured by my lifting it to above the regulation height and it was held for a 2 count so a good picture could be taken. NB: no weights are calibrated. Had this been in competition (see chart below) it would have been the 8th best of all time on a Euro set. 1. David Horne, England 107.2k CC 2005
2. Dave Thorton, USA 103.1k GGC 2006
2. Chad Woodall, USA 103.1k GGC 2006
4. Martin Arildsson, Sweden 102.7k Euro 2006
5. Nick McKinless, England 101.8k CC 2005
6. Jedd Johnson, USA 101.2k GGC 2005*
7. Dean Bolt, Wales 100.3k IG 2004
8. Steve McGranahan, USA 95.1k CC 2005
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Post by Steve Gardener on Oct 29, 2006 13:47:56 GMT
Sunday
packed some orders (working on a Sunday ha ha) and trained:
Grippers
L/H: to BBGM x 5-6 assisted closes
R/H: to BBSE as above
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Post by Steve Gardener on Oct 30, 2006 11:25:37 GMT
Monday
Hack Squat
0-kilos x 10 reps, 40-kilos x 10 reps, 80-kilos x 10 reps, 140-kilos x 10 reps
DB Row
50-kilos x 8 reps, 55-kilos x 8 reps *, 70-kilos x 6 reps * jerking weight too much pulling on lower back - felt slight twinge (to be walked off)
CG Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 61.25-kilos a side x 2 x 1 reps plus 1 missed so stopped as it went to shit.
W/Roller
A/C/W: 40-kilos and 60-kilos x 3 x 1 and then 92.5-kilos x 3 x 1 reps
C/W: 61.25-kilos x 3 x 1 with the last easiest of the lot (I laughed during).
NB: I did have a bottle of red kick between bench and W/Roller
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Post by Steve Gardener on Nov 1, 2006 12:33:29 GMT
WednesdayLesson of the day is 'Less equals more' - from training on the V-Bar. I also did very well on the 2HP thank you very much. Not bad at all considering I woke up a few times with the back playing me up and had to roll of the sofa every time I got up yesterday and even today (during my morning pre-workout coffee I watched some tele on the new projector). But I warmed up and stretched even more than usual and once I got started I was SO in the zone it got stupid. Even Louis, once he dropped back and had at it again (as I have found works for me when needed) eventually ended up doing 5-kilos over his (admittidly with not much training) previous PB on the 2HP. 2 Hand Pinch @ 70mmequ (43.6kg) x 6 reps n/s, 63.6-kilos x 3 reps, 73.6-kilos x 1 rep, 83.6-kilos x 1 rep, 88.6-kilos x 1 rep, 92.35-kilos / 203.5lbs x 6 x 1 reps (PB), then a single with 94.85-kilos and a missed attempt with 97.35-kilos V-Bar60, 80 and 100-kilos x 2 x 1 each hand. L/H: to a missed attempt @ 150-kilos (plate weight only) R/H: to 142.5 or 145 (not noted) - kilos (weight only as above) Blinding session
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Post by Steve Gardener on Nov 2, 2006 21:14:07 GMT
Since I made such a piss poor effort with the grippers yesterday (I mistakenly tried the grip machine with 20, 40 and 60-kilos all for 6 reps after I hid 10 singles with my target grippers and then could do no more closes at all) I went back and trained them again tonight. I also did a bunch of stretching of my hamstrings and quite a few broomstick twists to help free up my still aching like a bitch back.
I stopped when 1) I couldn't get them closed and 2) my skin got sore (2 nights on the trot does that). Funnily enough I thought the RB 240ip gripper of Andy's was 'piss easy and I need the next one up' when I started but by the end...
Wednesday
Gripper
L/H: RB 240ip x 16 x 1 with 2 proper missed reps inc
R/H: BBE x 16 x 1 with 1 proper missed rep inc
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Post by Steve Gardener on Nov 3, 2006 11:57:01 GMT
Friday
still doing my stiff old man impression and then feeling 10x better by the end of a workout. Wrapped up proper warm due to the chill air we currently have.
R/Thunder (n/h only)
B/H: 60-kilos x 6 reps @
L/H: 82.5-kilos x 5 x 1 reps
R/H: 82.5-kilos x 5 x 1 reps
Machine press
(better for back and a change of pace - hope to be back with barbell next week)
half stack x 8 reps, 3/4 stack x 8 reps, stack x 8 reps, stack plus 5-kilos x 6 reps
D/Bell and Machine curls
12.5 and 17.5-kilos @ x 9 reps, picked up 25-kilos and new I'd cheat like a bastard so went to low pulley machine and did:
3/4 stack x 8 reps, stack x 8 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, and then (due to a challenge with Louis) plus 30-kilos x 10 reps
Tricep pressdown (newer machine) using v-shaped bar
stack x 15 reps, plus 5-kilos x 12 reps
Bwt: 19st 4lbs
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Post by Steve Gardener on Nov 5, 2006 13:45:31 GMT
Both sessions were shit. I found the pinch very hard yesterday and can barely shut a 3 today.
Saturday
2HP @ 54mm
worked to a miserable 88.5-kilos x 8 x 1 reps, then one hand pinch negatives using 2 x 15-kilo plates and a loading pin worted to about 35-kilos ish (not noted) left hand and 42-kilos (weighed) right hand.
Sunday
Grippers
crap
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Post by Steve Gardener on Nov 6, 2006 12:26:12 GMT
Monday
Felt rough - slight sniffles and aches but workout was ok by the end.
Hack Squat
0-kilos x 10 reps, 40-kilos x 10 reps, 80-kilos x 10 reps, 150-kilos x 10 reps
Pullover machine
1/2 stack x 8 reps, stack x 8 reps, plus 10-kilos x 6 reps
Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 4 x 1 reps (better)
W/roller
40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 100-kilos x 2 x 1 reps plus 1 almost rep
Leg press
Just very light weights to stretch back - felt ok.
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Post by Steve Gardener on Nov 8, 2006 12:19:52 GMT
Tuesday
Grippers were nuts again. I may need to either rest or rethink my training again. I did them today hoping that it wouldn't affect the pinch - not so.
Grippers
L/H: RB260ip x 8 x 1 reps, HG300 x 7 x 1 reps, CoC 2 x 10 x 1 reps
R/H: BBE x 8 x 1 reps, CoC 3 x 7 x 1 reps, HG300 x 10 x 1 reps, BBGM x 5 x 1 reps
Wednesday
Strange, strange workout.
2-Hand Pinch @ 70mm
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 73.6, 78.6, 83.6-kilos x 1 rep each. 88.6-kilos x 1 tough rep, tried more but it wasn't happening so dropped down and tried again. Nada.
Partial dealifts and hold
3, 5, 6, a side all x 3 x 1 reps 7 and 8 plates a side x 3 x 1 x 7 seconds.
Finally back on the leg press. Having not used it for nigh on 10 months since the 'pop' in my back injury I was neither hopeful not despondant. It was a case of 'lets see what happens'.
Leg Press
1 plate a side x 8 reps, 3 plates a side x 8 reps, 5 plates a side x 8 reps, 7 plates a side x 14 reps (it was a challenge with Rob and I said 'I'll do two more than you and he did 12 so...) , 8 plates a side x 6 reps and then finally 10 plates a side (400-kilos) x 6 reps (straps and belt on).
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Post by Steve Gardener on Nov 8, 2006 18:48:22 GMT
Possible new workout schedule to allow pinch recovery before gripper work. Extends rest time for workouts but I'll still be training every other day.
Day 1 W/O 1
Leg Press, rows / back work, bench, w/roller
Day 2
Rest
Day 3 W/O 2
2-hand pinch @ 70mm, v-bar
Day 4
Rest
Day 5 W/O 3
Grippers x volume
Day 6
Rest
Day 7 W/O 4
R/thunder (n/h), seated press, curls, dips
Day 8
Rest
Day 9 W/O 5
Grippers x max strength
Day 10
Rest
Day 11 W/O 6
2 hand pinch @ 54mm, r/thunder (n/handle) and then ‘trick’ lift to exhaustion.
Day 12
Rest
Day 13 W/O 1
Leg press, pullover, c/g bench, w/roller
Day 14
Rest
Day 15 W/O 2
2 hand pinch @ 70mm, partial deadlifts x time
Day 16
Rest
And so on
Or add an extra day every so often and move everything up one.
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Post by Steve Gardener on Nov 9, 2006 20:01:36 GMT
Thursday PM (in lieu of Friday as I'll be away)
R/Thunder
B/H: 60-kilos x 6 reps each
L/H: 82.5-kilos x 6 x 1 reps
R/H: 92.5-kilos x 6 x 1 reps
Seated press (machine)
11p x 8 reps, stack x 6 reps, plus 7.5-kilos x 5 reps
Cable curls
1/2 stack x 8 reps, stack x 8 reps, plus 10-kilos x 6 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps
Tricep pressdown
stack x 8 reps, plus 10-kilos x 8 reps, plus 20-kilos x 8 reps, plus 30-kilos x 8 reps
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Post by Steve Gardener on Nov 13, 2006 12:31:24 GMT
Mondaywarm up and stretch Leg Press0-kilos x 12-15 reps (for stretch and feel), 120-kilos x 8 reps, 200-kilos x 8 reps, 280-kilos x 8 reps, 440-kilos x 8 reps Pullover10p / 1/2 stack x 8 reps, 18p x 8 reps, plus 10-kilos x 7 reps CG Bench20-kilos x 8 reps, 40-kilos x 6 reps, 60-kilos x 4 x 1 reps (needed a spot from Alf - didn't feel that strong on bench today  ) W/RollerA/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 100-kilos x 3 x 1 reps C/W: 62.5-kilos x 2 x 1 reps
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Post by Steve Gardener on Nov 15, 2006 11:52:12 GMT
WednesdayStruggled through today - may still need more of a rethink V-barB/H: 60-kilos x 3 x 1 reps, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep L/H: to 150-kilo attempt R/H: to 135-kilos x 3 x 1 reps 2HP @ 70mmto 92.35-kilos x 1 1HP negs @ 70mmto 35-kilos and pin x 2-3 x 1 reps R/H
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Post by Steve Gardener on Nov 17, 2006 12:19:49 GMT
Friday
Grippers (volume)
Usual warm up
L/H: to 15 x 1 reps with HG300
R/H: to 15 x 1 reps with BBE
W/curls
Pump sets with 40-kilos x 12 reps and 30-kilos x 20 reps
super setted with
R/W/curls
Pump sets with 30-kilos x 12 reps and 20 reps
Good pump but taped out at just 16 inches.
In spite of iffy stomach Bwt 19st 3 lbs
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and x 1 - a PB for me. But I felt like I could have done more so instead of doing more than 6 (which had been in my mind once I got started and felt good) I then did, 92.5-kilos x 1, 95-kilos x 1, 96-kilos x 1 (see picture) plus 97-kilos x 1 and 1 half-up lift. What an amazing session.