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Post by Steve Gardener on Aug 2, 2011 12:31:22 GMT
TuesdayA guy turned up at Loz's invitation to have some of the lads road test a replacement device for board pressing. It is, as they say, a work in progress. I believe it's this site: www.repboards.com/V/Gripperworked to: L/H: 5/6 x 4 x 1 reps, then VVN, then 1 rep. R/H: 6/6 x 6 x 1 reps 2HPworked to +80kilos x 4 x 1 reps Still not where I want it to be.
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Post by Steve Gardener on Aug 3, 2011 12:57:19 GMT
Wednesday
Viewing today (just been). Jason dropped by. Body part training due so worked on CGBP to a max to see what was what.
CG Bench Press
Bar x 15 reps, 40-kilos x 3 reps, 60-kilos x 21 rep, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep, 130-kilos x 1 rep*, 60-kilos x 2 x 15 reps
* some discomfort. Of note today is the heat here. Yesterday and perhaps why I did so well today it was as warm and Jacek and Nev went over 100-kilos on the RT handle. Amazing for both.
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Post by Steve Gardener on Aug 8, 2011 8:47:36 GMT
Saturday
No training as some of my family were down and we went out to Bristol to start celebrating my birthday (actually today).
Sunday
Shoulders n arms
Seated BB press
First time in ages. No issues and went to a decent enough level
To 80-kilos x 4 reps
DB H Curls
to +30-kilos x 6, 8, 10 reps
TPD
to 90-kilos x 6 reps
Great training session followed by more of the same as yesterday with Nev. I am still feeling the effects this morning.
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Post by Steve Gardener on Aug 9, 2011 12:09:16 GMT
Monday
Still feeling the effects of Sunday (comes with getting older).
RT work
Usual warm ups then
L/H: 108.75-kilos x 1, 1, TnG, 1 reps
R/H: 113.75-kilos x 4 x 1 reps
Tuesday
Early to bed and a half decent nights sleep.
V/Gripper
Usual warm ups then
L/H: 5/6+B x 1, 1, N, TnG, 1, 1, TnG, 1
R/H: 6/6+B x 3 x 1, 6/7 x 3 x 1, 7/7 x F, N
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Post by Steve Gardener on Aug 10, 2011 11:59:39 GMT
Tuesday pm
*Decided to have a go at benching again. Made a right cock of my first 120-kilo single by getting stuck on the other bench with n one around to help. Having rolled it off etc I now have a mark or three. I switched to the rack and bench set up.
CG Bench
bar x reps, 40-kilos x 6 reps, 60-kilos x 6 reps, 90-kilos x 3 reps, 100-kilos x 1 rep, 120-kilos x F*, 1, 1, 1, 1 (last was best)
Wednesday
Woken at stupid o'clock by the local police helicopter. I thought some idiots was being chased. As it later turned out 60 morons here decided to copy some of the other dolts that were kicking off nationwide. Pretty much at either end of my street. Made me furious.
2HP
worked to attempts at +81.25-kilos and +80.5-kilos but it seems all I can do for a few singles is +80-kilos
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Post by Steve Gardener on Aug 11, 2011 11:53:50 GMT
Thursday
Penny Pinch
B/H: +5-kilos x 6 reps @, +7.5-kilos x 3 reps @
L/H: +10-kilos x VN, 1, F, 1,
R/H: +10-kilos x 4 x 1 reps
W/roller
C/W: 75-kilos x 4 x 1 reps. Noticed 2 small skin tears on the side of my left thumb.
A/C/W: 60-kilos x 1 rep. The 2 small tears as above became one larger one and so I stopped. Now taped with Zinc Oxide tape.
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Post by Steve Gardener on Aug 15, 2011 7:32:35 GMT
Friday
Rest
Saturday
Back
Chins
x 8 reps, +5-kilos x 8 reps, +10-kilos x 6 hard reps
Low Rows
110-kilos x 8 reps, 150-kilos x 5 reps
LPD
110-kilos x 8 reps, 150-kilos (should have been more) x 6 reps
T/B/D/O/D/L
bar x 6 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 170-kilos x 3 and 2 reps (hard)
Sunday
R/Thunder
B/H: 60-kilos x 6 reps @, 75-kilos x 3 reps @, 90-kilos x 1 rep @
L/H: 108.75-kilos x 8 x 1 reps
R/H: 113.75-kilos x 8 x 1 reps
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Post by Steve Gardener on Aug 16, 2011 12:13:37 GMT
Tuesday
Legs... man oh man. By the time I'd done leg press it seems I was done. Leg Ext and Leg Curls were H-A-R-D!
Leg Press
174-kilos x 20 reps, 294-kilos x 15 reps, 454-kilos (6) x 15 reps, 564-kilos x 15 hard reps
Leg Ext
70-kilos x 20 reps, 90-kilos x 15 d/d reps (even with Glynn pushing me), 145-kilos x 9 reps (arrgghh) dropped to 135-kilos x 3 reps?
Leg Curls
25-kilos x 20 reps (hard), 35-kilos x 12 reps... 25-kilos x 15 reps. Was all over the place and couldn't feel parts of my legs at this point.
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Post by Steve Gardener on Aug 19, 2011 8:35:33 GMT
Thursday pm
CG Bench Press
bar x 20 reps, 60-kilos x 10 reps, 90-kilos x 3 reps, 125-kilos x 4 x 1 reps (hard) then a drop set of 60-kilos x 10 - 50-kilos x 10 - 40-kilos x 10 and 30-kilos x 10
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Post by Steve Gardener on Aug 21, 2011 8:05:48 GMT
Friday
Chilled as per
Saturday
Crowded in the gym. 17-18 down.
R/Thunder
B/H: usual
L/H: 110-kilos x 8 x 1 reps
R/H: 115-kilos x 8 x 1 reps
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Post by Steve Gardener on Aug 22, 2011 14:07:53 GMT
Monday
Shoulders 'n' arms
Seated press
bar x 8 reps, 50-kilos x 8 reps, 82.5-kilos x F, 80-kilos x 4 reps, 82.5-kilos x 4 reps
s/s
DB H Curls
10+ kilos x 10 reps @, 20+ kilos x 10 reps @, 30+ kilos x 3 x 10 reps
s/s
TPD
50-kilos x 10 reps, 70-kilos x 8 reps, 90-kilos (hard) x 6 reps
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Post by Steve Gardener on Aug 23, 2011 13:41:43 GMT
Tuesday
Penny Pinch
had to use the heavy pin and Jacek grabbed the light one for RT work.
L/H: +7.5-kilos x 4-5 x 1 reps
R/H: +8.75-kilos x 5 x 1 reps. Scaled at a little under 14kg.
2HP
worked to +72.5-kilos (95.2kg) x 3 x 3 reps. Hard and perhaps too big a jump so all jumps after will be +1.25-kilos while I work on volume.
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Post by Steve Gardener on Aug 24, 2011 12:03:30 GMT
Wednesday
R/Thunder
Using handle sent by Sam Solomi.
B/H: 60-kilos x 8 reps @, 75-kilos x 3 reps @ (would have been easy to do a lot more).
L/H: 112.5-kilos x 8 x 1 reps. Held last one at top position for a few seconds.
R/H: 117.5-kilos x 8 x 1 reps. As above.
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Post by Steve Gardener on Aug 25, 2011 11:00:53 GMT
Thursday
Struggled big time today. Combo of iffy guts (keep getting this and wonder if it's food or stress related), being skint, breaking a window lock (grr) and head all over the place (hurry up and sell house!!). Chins were a bomb as was the heavy sets of deadlifts. On the flip side Glynn made a point of thanking me. I've had 3 previous guys do the same (Seb, Jacek and Jason). It's a combination of the gym, the equipment, the atmosphere we have, the guys that train there and how they feel (mentally as well as physically) after. Mike deserves some of the thanks.
Chins
Bwt x 8 reps, +5-kilos x DD.... stopped.
LPD
110-kilos x 8 reps, 150-kilos x 8 reps
Low Rows
110-kilos x 8 reps, 150-kilos x 6 (5+1) hard reps
T/B/D/O/D/L
First two sets stiff-legged
bar x 8 reps, 100-kilos x 6 reps, 130-kilos x 3 reps, 180-kilos x F (mis-load), 170-kilos x 3 (hard), 2... stopped.
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Post by Steve Gardener on Aug 28, 2011 11:28:03 GMT
Sunday
Coached Jason through conditioning workout.
V/Gripper
B/H: usual
L/H: 5/5 x 3 x 1 reps, 5/6+B x 3 x 1 reps, 6/6 x 1, VVN, VVN, F
R/H: 6/6 x 3 x 1 reps, 6/6+B x 3 x 1 reps, 6/7 x 3 x 1 reps, 6/7+B x 1, VVN
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