BigLoz

[bigloz]

Did some conditioning and grip work 2day.

6 sets of 10 squats, press, front squats, bent over row, SLDL and curls all with 20kg bar. harder than it looks

abbs

1 H pinch

TTWC

160kg hold behind back 42secs

[bigloz]

2day was one of the hardest workouts ive ever done

warm up

squats

bar x 20 reps
60kg x 10
100kg x 10
140kg x 10

200kg x 9 x 4sets all 100%raw

1st 2 sets were ok but the last one was a killer

band Dlift (green Bands)

60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5

speed push press

70kg x 3 x 8sets

abbs

hypers.

[dunkster]

Bet your legs were like jelly after those beasting squats Fair play mate, there some strong legs.

[bigloz]

cheers buddy. they need 2 get alot stronger.

glad your back training now. grip is looking good mate. see you next week ;D

[bigloz]

conditioning work

abbs

grip - one handed pinch and wrist curls

[bigloz]

11th Jan 07

push press with mini bands

bar x 10
40kg x 5
60kg x 5
70kg x 5
80kg x 5
80kg x 5

chins
1,2 1,2 1,2 1

DB bench press

30kg x 10
35kg x 8
42kg x 8
30kg x 15

BB row

80kg x 10
100kg x 8
120kg x 6
80kg x 16

Dips 8, 6, 4

EZ curl

bar +20kg x 12
+30kg x 10
+40kg x 8
+50kg x 6

Streching

[bigloz]

13th Jan 07

Squats (all raw)

warm up

60kg x 10
120kg x 10

working sets

215kg x 7
215kg x 7
215kg x 7
215kg x 7
215kg x 7

romanian Dlift

60kg x 10
130kg x 12
140kg x 10
140kg x 10

speed push press

75kg x 3reps x 8sets

abbs

[bigloz]

16th Jan 07

close grip bench press

60kg x 10
60kg x 10
80kg x 8
90kg x 8
100kg x 8

front squats

bar x 10

110kg x 2 x 8 sets

SLDL

120kg x 10 x 3sets

leg curl

60kg x 10
70kg x 8
80kg x 6
60kg x 15

shrugs

54kg dumbbells x 20 x 3 sets

standing overhead tricep extensions

20kg x 10
40kg x 10
60kg x 10
30kg x 15

[bigloz]

Conditioning and grip 2day.

5 x 1min rounds (pad work)
1 x 2min

plyometrics

abs

Rolling Thunder

40kg x 5 each hand
55kg x 3
65kg x 3
75kg x 3
80kg x 3
85kg x 2 right handed, 3 left handed

TTWC

20kg x 20
40kg x 15
60kg x 10
70kg x 8
40kg x 30

need 2 work at these

[Steve Gardener]

I'm starting to nag one and all for entry fees well ahead of time so I have as little as possible to think about in the last few weeks before the grip competition. Consider yerself nagged.

[bigloz]

lol you old woman.

18th Jan

Push press with mini bands

bar x 10
40kg x 5
60kg x 5
70kg x 4 presses 1 push press
80kg x 5push press
80kg x 5
80kg x 5

chins
1,2,1,2,1,2,1 these are getting better, might go for a set of 3 next week.

dumbbell bench

32.5kg x 10
40kg x 8
46kg x 6
30kg x 15

BB row
85kg x 10
105kg x 8
125kg x 6
80kg x 15

Dips
10, 7, 8

EZ bar standing curl
bar +20kg x 12
+30kg x 10
+40kg x 8
+50kg x 6

Streching

im feeling better in myself at the mo. dont feel as tired as i was around and before xmas.

[bigloz]

20th Jan 07

squats

bar x 10
60kg x 10
140kg x 10
235kg x 5 reps x 7sets belt but no knee wraps

SLDL

60kg x 10
100kg x 12
140kg x 10
160kg x 8
180kg x 8

speed push press

80kg x 3reps x 8sets

abs

hypers

big well done 2 my mate rob who came down 2 whey HQ and had a great event sesh.

[bigloz]

tues 23rd jan 07

Front Squats (light)

bar x 10
120kg x 2 x 8sets

SLDL off 6inch block.

60kg x 10
120kg x 10
120kg x 10

close grip bench press

60kg x 10
60kg x 10
85kg x 8
105kg x 8
105kg x 8

shrugs

120kg x 10
160kg x 10
200kg x 10

press downs

3set of 10

leg curl

60kg x 10
70kg x 8
80kg x 6
60kg x 15

good stretch, or as good as i can do ;D

[bigloz]

cardio

plyometrics and 3 x 500metre row

abs

grip

TTWC
one hand pinch
body weight hang for time

[bigloz]

25th jan 07

push press with mini bands

bar x 10
40kg x 5
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5

chins
1,2,3,1,2,1,2,1

dumbbell bench

32.5kg x 10
40kg x 8
46kg x 8
30kg x 15

BB row

85kg x 10
105kg x 8
125kg x 8
85kg x 15

dips

10, 8, 6

EZ standing curls
bar + 20kg x 12
+30kg x 10
+40kg x 8
+50kg x 5