Sunday 30th December 20912

Sunday
Wallowed in self pity yesterday. Such is life. Grabbed said life by the balls today and used it to spur me through a half decent workout. A little dizzy at times but that may have been down to not eating as much as usual Friday and Saturday.

P/Squat
Back still holding me off doing my best but some adjusting (lowered foot plate for example) saw it ok
to 150-kilos x 8 reps

Leg Press
to 620-kilos x 8 reps

Leg Curls
to stack x 8 hard reps

Leg Ext
to stack x 8 reps

Inch
x 3 alt reps and then 3 reps each touch n go.

Thur 27th and Fri 28th December 2012

Been away, been pissed off. Life got in the way. The week or so off has not been kind. Onwards

Thursday
C G B/Press
to 139.5-kilos x 2 x 1 reps

D/O/T/B/D/L
to 150-kilos x 2 x 3 reps

Friday
TSG
warmed up as per with the VG then
L/H: coC 3 x 1,N,1, VVN
R/H: CoC 3 x 3 reps, CoC 3.5 x 3 x 1 reps, BBSE x 1, VVN, 1 reps

2HP
to 104.5 x 1, 1, 2 reps

Thursday 20th eve of the end of the world December 2012

Thursday
T S Grippers
to
L/H: CoC 3 x 3 r/p reps, acc effort on a CoC 3.5 1/2 inch (which was nice), GHP 8 x VVN, N, VN, F, F, VVN
R/H: CoC 3 x 3 reps, GHP8 x x 1 reps, CoC 3.5 x 1 rep, BBSE x 1, VVN, TnG, 1, 1 reps

2HP
to +82.5-kilos (104.7-kilos) x 2 x 1 reps and 1 x 2 reps

Wednesday 19th December 2012

Wednesday
Plumbers been here for day two. Now I need an electrician... money out does not equal money in :( In a very moody mood on way to gym aided by two bills from B Gas. One for 4k and another for 1.4k. Both bollocks.

@ PH
P/squat
Didn't go mad as back still not 100%.
To 150-kilos x 10 reps

Leg Press
to 600-kilos x 15 reps off of pins

Leg Curl
to stack x 8 reps (hard for some reason)

Leg Ext
to stack x 15 d/d reps

Inch + Fat Gripz + showing off
worked to FG + 90-kilo dumbbell., After workout showed a member my one handed Inch farmers walk by doing a there and back on the mats - about 30 feet

Tuesday 18th December 2012

Tuesday
V/Gripper
to
L/H: 5/6 x 5 of 6 x 1 reps (hand slipped on N only rep)
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 of 3 x 1 reps (piss poor set)

Adj Thick Bar
to +116.25-kilos x 2 x 3 reps each alternating

Monday 17th December 2012

Monday
Working out whatever at the gym (PH)
C G Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kmilos x 6 reps, 145-kilos x 3 x 1 reps 147.5-kilos x 1 rep, 100-kilos x 10 reps, 60-kilos x 20 reps

s/s

1 arm dumbbell row (lower back too sore still)
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps @ arm

Inch
a handful of one hand deadlifts / pickups and 1 hold per hand.

Friday 14th December 2012

Friday
Funny old mood and off my game today. Too much empathy - a sign of my age and or having changed from how I used to be. Harden the f**k up is the motto for today.

P/Squat
My back decided it was not having it at all.
set up x 12 reps no problem, 100-kilosx 8 reps easy. 200-kilos no sirree.
 
The following done as two giant sets.
Leg Press
200-kilos x 50 reps, 30 reps

Leg Curls
1/2 stack x 30 reps, 1/2 stack x 30 reps

Leg Ext
1/2 stack x 30 reps, 1/2 stack x 30 reps

Inch
6 back to back reps each and then two x holds for time each hand.

Thursday 13th December 2012

Thursday
appt at 1030 and then chasing up stuff. Most amusing was a automated call from Virgin re their service to me yesterday (try piss poor). They got it in the neck.

While working out I dragged my bedding down to the office (so damned cold upstairs it had to be done) and hoovered, prepped my evening meal etc etc. It slows me down for a power workout rather than a faster paced conditioning / bodybuilding style routine.

Torsion Spring Grippers
to
L/H: GHP 8 x VN, VVN, VVN, VN, VVN VVN reps 
R/H: CoC 3.5 x 3 x 1 reps, then BBSE x 1, 1, N, 1 reps

2HP
to + 85-kilos x one fail and then a single rep. I wanted to see how I was (still strong ha ha) and how the skin was (held out). I did not do any more to keep it from tearing

Wednesdsay 12/12/12 (ooo)

Wednesday
man on a mission today. 3 appts all done by 1030. To PH after
Seated Press
to 105-kilos x 3 reps, 1 rep, 3 reps

s/s with
 
Hammer DB Curls
to 45-kilos x 7 loose and very heavy reps
 
TPD
to 15.5p x 6 reps d/s 8p x 10 reps
 
Reverse Wrist Curls
to 12.5-kilos x 10 reps

s/s

Forward Wrist Curls
to 30-kilos x 10 reps

Tuesdsay 11th December 2012

Tuesday
V/Gripper
to
L/H: 5/6 x 1, 1, VVN, 1 reps then 6/5 x 1, 1, F reps
R/H: 6/6 x 3 x 1 reps, then 6/7 x VVN, 1, N, 1 reps

Adj T/handle
to +115-kilos x 2 x 3 reps each hand

Fri thru Monday 10th December 2012

Friday
P/Squat
to 280-kilos x 6 reps

L/Press
to 680-kilos x 6 reps

L/Curls
to stack x 10 reps

Leg Ext
to 13p x 8 r/p reps

Saturday
V/Gripper
to
L/H: to 5/6 x 1, 1, F, N, 1, VN, 1 reps
R/H: to 6/6 x 3 x 1 reps then 6/7 x N, 7/6 x F, 6/7 x VVN

Adj T/Handle
to set up + 112.5-kilos x 3 x 3 reps with either hand

Sunday
Rest

Monday
Close Grip Bench Press
to 145-kilos x 4 x 1 reps

D/O/T/B/D/L
to 197.5-kilos x 2 x 3 reps. Tough as belt was being a bugger to adjust and needs replacing. On the first very ugly set I was notr getting my hips through at the top. Much adjusting of belt and so a long rest and the second set was better.

Inch

Thursday 6th December 2012

Thursday
Man on a mission today. Went to JSP+, bank, opticians (collected new glasses), dentist (signed in and booked appt), shops and did a bunch of other stuff. Tesco sim not working so cancelled contract and signed with Virgin. Slightly more expensive but more than double minutes and unlimited texts. Back home and later in the day plumber called and may be able to start work next week and may even have a roofer for me. I just need a sensible quote.

I painted while grip training and knocked pinch on the head for now and so adjustable thick bar came forward. I'd like to do 160-kilos by the spring.

V/Gripper
to
L/H: 5/6 x 6 x 1 reps. Even this irritated my tear.
R/H: 6/6 x 6 x 1 reps

Adj thick bar
B/H: to set up (at 60mm) +110-kilos x 4 x 1 reps then was on fire and did 6 reps with each hand (right was better)

Tuesday 4th and Wednesday 5th December 2012

Tuesday
V/Gripper and TSG
1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @ then
L/H: to GHP 8 x N, 1, TnG, VN, VN
R/H: to 2 attempts at the CoC 4 (both to 1/4 inch)

2HP
The two hand pinch w/out was, to be frank, shite. The skin tear on my left thumb webbing needs more time and even lifting off the sweet spot still caused grief.

Wednesday
Mind fuck today. Not helped by the gym scales. On the up a free t-shirt from the gym is nice. The loss on the scales motivated my gym work. Used a BP Intra product during workout (as in amino acids drink)

Seated press
to 102.5-kilos x 2 x 4 hard reps - 60-kilos x 8 reps

s/s heavy sets with

Hammer DB Curls
to 45-kilos x L5/6R reps - 22.5-kilos x 8 reps

s/s heavy set with

TPD
7p x 8 reps, 11p x 8 reps, 15p x 8 reps - 8p x 8 reps

Inch
L3/4R reps, L4/5R reps. Too out of it to do farmers walk

Monday 3rd December 2012

Monday
@ home
CG Bench Press
to 142-kilos x 6 x 1 reps (last 3 s/s with deads)

DO TB DL
to 170-kilos x 5 reps (last rep v ugly)

Sunday 2nd December 2012

Sunday
Late start for me and a couple of missed sessions make all the difference.

V/Gripper
to
L/H: 5/6 x VN, 1, 1, 1, 1 reps
R/H: 6/6 x 5 x 1 reps

2HP
to (lower than usual and off the sweet spot - also a slow start but as reps progressed form improved))
107.7-kilos x F, 1, 1,TnG, 1, 1, 1 reps

Thurs and Friday 29th and 30th November 2012

Thursday
Rest (more of a missed day than a rest day)

Friday
Power Squat
to 260-kilos x 8 reps

Leg Press
to 680-kilos x 7 hard reps (felt it in muscles on top of thigh)

Leg Curls
to stack x 12 reps

Leg Ext
to 13px 8 hard reps (more so left leg)

Inch work

Wednesday 28th November 2012

Wednesday
A mostly productive morning even if I am bit daft. Trained at PH near lunch time
Seated Press
to 102.5-kilos x 3, 4 reps

s/s

Hammer DB Curls
10-kilos @ x 12 reps, 20-0kilos @ x 10 reps, 30-kilos @ x 8 reps, 42.5-kilos @ x 8 loose reps

TPD
8p x 12 reps, 11p x 10 reps, 15p x 7 reps - d/s 8p x 10 reps

Inch work

Tuesday 27th November 2012

Tuesday
Lots of painting done, Felt well moody in the am better after lunch. Back slightly sore from yesterdays deadlifts

V/Gripper and TSG
to
L/H: CoC 3 x 2 x VVn, 1, TnG, 1, 1 reps Found reps better if dog leg was out and not in in L/H
R/H: CoC 3.5 x 1 rep, BBSE x VVN then 5 x 1 reps

2HP
Had to be real careful and keep an eye on the still repairing skin on left thumb so stopped at less than maximum.
to +80-kilos (102.7) x 1 rep and then left it there.

Monday 26th November 2012

Monday
@ PH
CG Bench Press
to 140-kilos x 5 x 1 reps, then d/s 100-kilos x 8 reps and 60-kilos x 12 reps

DOTBDL
to 195-kilos x 2 x 3 reps (loads better than last session)

Inch work
Played as per. Training at PH later in the day meant a few new faces saw my Inch work (as in it doesn't get used or lifted by anyone else)

Thur thru Sunday 25th November 2012

Thursday
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,

2HP
to 112.7kg x 2 x 1 reps and 2 failed reps

Friday
Rest / company

Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps

Leg Press
to 660-kilos x 11 reps

Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps

s/s

Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time

Inch catch work

Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps

2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb

Wednesday 21st November 2012

Wednesday
Tip of the day - do not pick at the past. Sufficient to say I NEEDED to work out my feelings at the gym

Seated Press
to 100-kilos x 3 x 3 reps

s/s

Hammer DB curl
to 40-kilos x 8 reps @ loose

TPD
to 15p x 8 reps and a drop set of 8p x 8 reps. Used belt to hold me down and last set v hard.

Inch 'catch'
In essence I pick it up right handed quickly, let it go for a fraction of a second (working on bettering that) and then 'catch it'. Managed two rough n ready singles

Tuesday 20th November 2012

Tuesday
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.

Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.

2HP
to 112.7-kilos x 3 x 1 reps

Monday 19th November 2012

Monday
To amuse myself I did a few closes of the GHP8 between sets of both bench and deadlifts.

CG Bench Press
to 142-kilos (bar is 27kg) x 6 x 1 reps

D/O/T/B/D/L
to 190-kilos x 1,1,1,1 and then 2 r/p reps cos time was getting on.

Saturday 17th November 2012

Saturday
Prelude: Many, many months ago=, having sold my Gloucester home, I decided to treat myself to one of thew GHP grippers from Wade Gillingham's Superstore. I contacted Wade to ask what might be good and he, rather than let me buy one, send me one to allow me to complete the GHP challenge.  Well, being between homes and without a camera etc, it sat in the box it had arrived in - sealed and unopened - for months. Having finally settled in my new home here in South Wales and with the new love of my life camera's on hand (Dawn) I decided this Saturday was a good a time as any.

TSG gripper work
warmed up with Vulcan 1/1 x 8 reps, 3/3 x 3 reps, swapped to a CoC 3 x 1 rep and a CoC 3.5 x 1 rep. All set as per.

I started with the RH and followed the terms and conditions (so box opened on camera, gripper stays in view and the enclosed block is used). It was a GHP 8 and I did 2 reps on camera. For some reason my pc would not recognize Dawn's memory card so I am waiting on her to send me a file to forward to Wade. Following the attempt I also did a few set attempts with myt left hand (VVN) and several more wide closes, no block used, in my office while we faffed around with the memory card etc If my attempt is recognized I will be alongside Juha and Andrew D in the top 3-4 spot (so probably No 5). I'm fairly confident I can equal Nathan H at No 1 with the GHP 9 for 1 rep.  gillinghamhp.com

2HP
to 111.2-kilos x 4 x 1 mostly solid reps (second moved a tiny bit)

Thursday 15th November 2012

Thursday
Collected (having paid customs duty... grrr) my Ironmind 3 and a 3.5 gripper from the local post office. I took them to the gym, opened the box and then the grippers and closed them. I later did the same with no chalk on the 3 and even a couple of credit card sets.

Power Squat machine
to 250-kilos x 8 reps

Leg Press
to 660-kilos x 8 reps

Leg Curl
to stack x 12 r/p reps

s/s

Leg Ext
to 13.5p @ leg x 8 hard r/p reps

Wednesday 14th November 2012

Wednesday
Late start due to chatting with a certain female online (gotta love Skype)
Vulcan Gripper
to
L/H: 6/5 x 5 x 1 reps
R/H: 7/6 x 4 x 1 reps

2HP
to 111.2kg (up .5kg from the last session) x 1, 1*, F, 1 (* ugly as hell)

In spite of legging it up to the kitchen and putting food on and then legging it down again the session went well.

Tuesday 13th November 2012

Tuesday
off to docs to register and then gym
Shoulder press seated as per
too 100-kilos x 3 reps, then 4 reps (aim for 3x3 next time)

HDB Curls
to 40-kilos @ x 8 reps d/s with 15-kilos x 10 reps

TPD
to 15-kilos x 8 very hard reps d/s with 8p x 10 reps

Inch for fun (photos on Facebook)

Saturday 10th thru Monday 12th November 2012 workouts

Saturday
Rest/Entertaining

Sunday
CG Bench Press
to 142.5-kilos (approx) x 4 x 1 reps, then drop set of 100-kilos x 6 reps, 67-kilos (still using 27kg bar**) x 10 reps

D/O/T/B/D/L
to 210-kilos x 1 rep. Ran out of steam

Monday
Tired and a little behind when I started
V/gripper + some TSG gripper work
L/H: changed, as noted, to 6/5 x 1, 1, 1 (very poor set still closed), VVN, 1 reps
R/H: to BBSE x 3 x 1 reps no problem (need to sort out 'kin duty on IM 3 and 32.5 held at customs grrr) then 2 attempts at a CoC 4

2HP
to 110.7kg x 4 x 1 rep. More if I had wanted it

** need to recheck weight)

Friday 9th November 2012

Friday
Motto for pinch was 'chalk up, walk up, pick up' and thus it was done.

V/Gripper
L/H: 5/6 x 1 rep and then a VVN (poor set), 6/6 x F, F, VVN, F reps
* need to try 6/5 rather than 6/6
R/H:6/6 x 2 x 1 reps, 6/7 x 1, 1, 1, TNG

2HP
to +88-kilos (110.7kg total) x 3 x 1 reps

Thursday 8th November 2012

Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.

DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps

s/s

Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.

DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)

Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.

Wednesday 7th November 2012

Wednesday
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN

The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep

Tuesday 6th November 2012

Tuesday
Grr Bloody family - can't live with 'em, can't kick them up the arse hard enough. If you ring me and tell me what I am thinking then apparently there's no need to keep talking on my part. So...
Appt from building control later. Fingers crossed nowt (or very little needs doing). NB: jarred my back missing a step last night hence workout

Power squat
First set ok but 200kg second set and my right lower back said 'no mas, no' so I didn't.
 
Leg Press
Boobed here. Loaded 5 x 25kg plates and added it up as though they were 20's. So instead of the noted weight of 250kg etc etc I thought I did 200kg etc etc until I was unloading. So worked to 650 (600??) x 8 reps with wraps on.
 
Leg Ext
to 13p x 1 leg at a time x 8 rest pause reps
 
Leg Curls
to stack x 8 hard reps

Monday 5th November 2012

Monday
Sunday off (stayed Saturday night in Cardiff, enjoyed a BLINDING hot bath, the fire works then a shower next day before a roast beef lunch - yum).

V/Gripper
to 5/6 x 4 x 1 reps
R/H: to 6/7 x 4 of 5/6 x 1 reps

2HP
to 110.2-kilos x 4 x 1 reps

Saturday 3rd November 2012

Saturday
Vulcan Gripper
to
L/H: to 6/6 x attempts
R/H: to 6/7 x 4 x 1 reps

2HP
to 112.2-kilos x 2 of 3 x 1 reps (videoed)

Videoed session by Dawn.

MDB x1-2 singles

Friday 2nd November 2012

Friday
Double over hand dead lift thick bar
to 210-kilos x 3 x 1 reps interrupted by call which took me outside in cold so made sure to limber before next effort.

CG Bench Press
to 140-kilos x 4 x 1 reps (zero problems - I do so love singles) d/s 100-kilos x 8 reps, 60-kilos x 20 reps in dribs and drabs

V-bar handled lat pulldowns
to stack x 10 reps + d/s 1/2 stack x 8 reps.

Thursday 1st November 2012

Back oh so slightly sore this morning. I did notice that the slightly heavier pressing yesterday etc pulled on it a tad. Even so decided to see what I could do, up to 110-kilos, on 2HP. Job done

Thursday
V/Gripper
did some additional work with TS grippers
L/H: 5/6 x VVN, VVN, 1, 1 (wide set), 1 held shut as per last session
R/H: BBSE x 3 x 1 reps, RB330 x F (nasty gripper to use), RFB300 x N, CoC 4 x 1/2 inch (so not a good day on that), RB300 x VVN, N (poor set), N

Image right shows my tools for today inc bucket with chalk in
 
2HP
to a single rep with 109.7-kilos total.
Image right with previous working set weight loaded (106.2)
 

Wednesday 31st October 2012. A roller coaster of a day

Dug myself out a hole this morning. Lots of digging LOL

Wednesday
Appt first (following digging) so late at gym
Seated Press
to 107.5-kilos x 3 hard reps

H DB Curls
to 40-kilos x 8 hard loose reps (no w/wraps) d/s to 15-kilos x 8 hard reps

TPD
to 16p (with belt on to hold me down) x 4 hard reps and d/s of 9p x 8 hard reps

Reverse w/curls
5.5-kilos @ x 12 reps, 10-kilos @ 10 reps,

Tuesday 30th Octobver 2012

Those two days away may have, it seems, done me some good. In spite of little sleep etc etc. See below. Faffed around during warm ups with fitting a new fluorescent bulb in gym bar area. Took my time by popping into office during pinches for at the pc

Tuesday
V/Gripper
on form tonight. More so left hand.
to
L/H: 5/6 x 4 x 1 reps. 3 held closed while I wrote a note in my log book.
R/H: 6/7 x 1, 1, TnG, 1 reps

2HP
to 106.2-kilos x 1, 1, 2, 2 reps I'd planned on doing 5 x 1 reps so was quite happy with doubling it twice.

Monday 29th October 2012 - wheels

Away weekend

Monday
Power Squat
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 8 reps

Leg Curl
(felt heavy) to stack 11 hard reps

Leg Ext
to 12p x 8 reps a per leg

Friday 26th October 2012

Friday
Knackered before I started so not bad all things considered. I may change the 2HP back to a strength one session/volume the next session and possibly pick a lift to work on between those sessions to break it up
Vulcan
Took a while to find my groove - see knackered.
L/H: to 5/6 x VVN, VN, VN, VVN, N
R/H: to 6/7 x VN, F, 1, VVN

2HP
to plus 83.5-kilos x 2 x 1 reps. Skin on my thumb webbing wasn't impressed so stopped there.

Thursday 25th October 2012

Thursday
Entertaining again. Trained in my space.
DODLTB
to +200-kilos x 2 x 1 reps using Savage Strength / Watson Gym hollow thick bar (10kg)

CG Bench Press
used 27kg Pullums custom bar (30mm) to +112.5-kilos (137.5kg) x 3 x 1 reps drop set 67-kilos x 20 reps

Wednesday 24th October 2012

Wednesday
V/Gripper
to
L/H: 5/6 (16) x VVN, 1, VVN, F, VVN
R/H: 6/7 (19) x 3 of 4 attempts

2HP
to +83kg (105.7) x 2 reps, then 3 x 1 reps

Tuesday 23rd October 2012

Tuesday
LOVED the previous 24 hours with a new friend. Because I was entertaining as it were I trained later and the coached Lisa right after. Thank god for caffeine.
 
Hammer DB Curls
to 45-kilos x 6 loose reps
Done first as rack mirror was used for curls (FFS)
 
Seated Press
to 105-kilos x 4 reps
 
TPD
to 15.5p x 8 reps (sleeves and dipping belt + weight to hold me in position) + drop set
 
Inch
1,2 x 3 reps and a few holds for time. Dizzy after.

Monday 22nd October 2012 - kicked ass

Monday
What a 'kin weekend. Amazing highs and horrid, horrid lows. Had to dab my eyes more than once. I awoke this morning ready to choke the life out of whatever Monday was gonna bring so the gym was monstered.

V/Gripper and TSG gripper work
to
L/H: 5/6 x 4 x 1 reps and held closed
R/H: to an attempt on the CoiC 4 again x 1/4 inch but preceded by 3 x 1 (of 4) with a BBSE.

2HP
to +83-kilos x 2 x 1 reps and 1 x 2 reps. My hands were clamps. Locked in, no slippage, work done.

Sunday 21st October 2012 legs.

Sunday
Tore stuff up. Came back to a awful, awful phone call (family related). Need to get my head round it.
Power squat
to 300kilos x 8 reps

Leg Press
to 680-kilos x 9-10 reps

Leg Ext
to 12p x 8 reps @ single leg

Leg Curl
to stack x 12 reps

Knackered.

Trained like a champ. Friday 19th Oct 2012

Friday
Started late (blame the blonde fox ha ha) and coaching session cancelled. My best guess is there are other attractions of a 'recreational' nature calling and not, a la a day off from school, my iffy belly ha ha Apparently ok to go to gym but not be coached. We shall see. Still you never know. On the other hand I trained as though I was lifting in a competition. The only issue being a slightly sort back first thing following the monster session of yesterday.
 
Vulcan Gripper
to
L/H: 5/5 (15) x 5 x 1 reps
R/H: 6/6 (18) x 5 x 1 reps
 
2HP
to 105.2-kilos x 2 reps / a double, then 3 x 1 reps

2-inch v-bar
Mostly for shits n giggles.
to bar (12.5kg) + 110-kilos x 1 rep @

Best double overhand thick bar deadlift session ever

Thursday
Bloody tax man!! Just seen a bill for £1200 'over payment' Grrr I shall be disputing. On the flip side had the BEST EVER DOUBLE OVERHAND DEADLIFT SESSION EVER.
 
DOTBDL
I've not done these in about 8-10 weeks ever since I trained for the competition. To say I had a pleasant surprise would be an understatement.
35kg bar x 12 reps, 75kg x 6 reps, 115kg x 3 reps, 155kg x 3 reps (I was thinking that that might be it but it was easy so...) 175kg x 3 reps, 185kg x 3 reps, 195kg x 3 reps (very nice), 205kg x 1 rep. Now I'm thinking... wow!! So my old PB at the Euros was 216.25kg I think and I load 217.5kg (photo on facebook) and get it and hold it for the photo. So I finally load 500lbs / 227.5kg and get air but that's it.
 
CG Bench Press
to 140kg x 3 reps then a d/s of 60-kilos x 24 reps

And that was that.

Britain's Most Powerful Hands 2012 my experience

The joys of no car always present themselves as a challenge with these sorts of events. 90% of the time it's not an issue but when you're going the requisite distance needed for Basingstoke from where I live it might have been nice. So, instead, it meant an early start of 4.40am and out and on way to the station with two bananas (I wasn't ready for a bowl of cereal at that time) and my ruck sack by 20 to 6. Still you get thinking time on the train. Apart from running like an old bent over woman from one platform to another with just a few spare minutes for my connection, which then sat there for 3 more (!!) the journey was uneventful. Martin thoughtfully arranged for his good wife Emma to collect me from the station and I'm glad she did. One map I saw made it look no distance at all. It wasn't.

On arrival I saw we'd timed it so that the Fareham mob including Lloyd, Rob etc had turned up at the same time. The venue, a very large tent, was impressive and I eyed up some of the real ales on offer with an eye on a 'after the comp bevvy'. Stouts and Porters - yum. The usual greetings and eying up of equipment and would be opponents took place. I fancy there may have even been a touch of gamesmanship in the way the odd heavy object was moved about easily. A glove laid down in challenge or just the usual big lumps showing off?? I do know we're all as bad when we see said items out of competition - we instantly want to have a go yet, as I have written before, it sometimes good to save your strength for the events themselves. The organizers, with so much to do (weighing, signing in, etc), started a few minutes behind schedule but we were soon underway with the first event. I'll write as per from my own performance perspective rather than a complete over view because, at times, I need to concentrate on my game only.

Adjustable thick bar.
Essentially a non rotating handle on a small set up. There are 4 sizes to choose from and I went for 60mm. A flange on the back means the thumb cannot be locked over the fingers and a loading pin is added with weights to set the challenge. You pull as high as you like but there is a minimum for everyone. The key is, as always, to do enough and save strength for later.

I think I may have mentioned that in training I use essentially zero chalk, if any, and just dry my hands like a mad man against my trousers. I'd been using a 3 x 3 system and worked up to around 107 left handed and 110 or so right. In the last 6-8 sessions (2x a week or so) I'd changed this to working to 130-kilo plus set up with [u]either[/u] hand for multiple singles. I had an idea that not only would I do more because I was competing I might get a little more again because other lads would get chalk on the handle we used. It worked out that half used one size and the other the same as me 60mm. I even checked before hand that the two strongman guys, Rob and Lloyd, could actually get their fingers in. Was I, perhaps, shooting myself in the foot?? Nah. I think I planned to do something like 110, 120 and 130 for my first 3 attempts and that's about what I pulled. At 130kg only Rob Frampton and I were left and we both had a go at 140 (140.2kg exactly - or close to 308.5lbs) with my right hand. Rob missed it and I did not. A new British record, as was the previous 130+, by about 13-kilos. I asked for, while the scores were totted up, a chance to see if I could do the world record (around 330lbs) and a fraction over was loaded but I missed it by 2 inches or so. A first place for me and a nice marker to throw down.

Silver bullet
Ironmind created a challenge involving their already tough grippers in which a stub (the 'bullet') is put between the handles of (for us) a CoC 3 gripper (a challenge in and of itself to close) and the 'insertion' proved tricky for many. Then, with the stub, it also has a small weigh (2.5kg) hanging from it. I got lucky with the insertion but felt I'd taken the edge of a very good time with the efforts on the previous event. Even so my time was, I was told, 2 seconds short of the British record and again enough for 1st place. The scoring system, based on percentages, gave me a good margin here with my 42.23 (winning so 100%) against 2nd place Stew Killicks 29.14 and 69% of my effort. Two events and 2 wins. So far so good. * My effort places me in the top five spot (of any in the world).

Loading medley
In spite of the fact that I have done ok on these events I'm no fan. The person providing the equipment always has an advantage, if only of familiarity, and I simply do not have anything like the range of kit I used to have or had access to. Even though I tied for a 2nd place spot with 170kg Lloyd Renals. Rob Frampton won . I could not match his effort with the baby inch (53kg) over a bar and I just did not budge the 45lb hub lift  but I think I was the only one to manage the heavy 77kg / 169lbs anvil by the horn during the comp (we'd had something like it at the Mighty Mitts event so I had more chance and experience of pulling such an object compared to the other). It was thus and so 2 1sts and a 2nd - onwards

Two hands pinch
Following a break (see mad rush to nearby toilets and consumption of snacks etc... or was that just me ha ha) up next was the two hand pinch. A standard for these events I'll copy and paste the regs later for those needing to know what the heck it is I did so well on (or not - we'll see). I had the mis-fortune to go first as my preferred width was thinnest at 44mm and that's how it came out. I was the ONLY athlete lifting at this width. That meant the only break I'd get was when weights were changed for me. Like a workout only speeded up. I played it carefully a 90-kilo opener. I would stalk the area in front of the crowd keeping my mind set right and then when I saw it was loaded and ref in position march on over,m set myself right and pull. The second 100-kkilos or so was as solid as my first effort and I asked for 105-kilos or so (loaded as 104.95). Another run at it, up she goes and now I am in game mode and shouting at it and showing it my first. I know Rob might pull something good and I've got nothing to measure it again so without knowing that No 3 was already enough I took a stab at 110-kilos but it stayed where it was.

By necessity of the way it is it seemed to take an age for the heaviest lifts to show themselves and I was right in that last man of the rest of the group standing was Rob. His pull of 102.86kg was solid as you could wish for. He had two lifts spare so I suggested he either add exactly 2.5kg to win by a very slim margin or go up another notch which was about 4-kilos more or 2-kilos passed me. He opted for the 2nd. Two tries and it stayed put. Another first for me and one I thought I might need.

Sledgehammer deadlift.
I wont say too much about this. The hammer - easy as you like. But how quick did mere fractions of weight added begin to bite and how? Damn quick. Rob, on all of his efforts (both warm ups and event lifts) bar the very last one looked like he could do it all day. I'd an idea I might be 2nd but Stew Killick (I'd had him 1st) mader 2nd to Robs top spot and I settled for third. At some point, haven taken tow bits at a weight and failed it had occurred to me that I'd STILL be 3rd even if I made it so stopped right there. A moment of common sense.

Frame hold
Now fatigue rose to it';s highest point of the day. All my tricks used to sustain my energy weren't helping as parts started to ache, creak and hurt. I saw Rob doing some stretches, impressive in itself for a big man, and managed to pop outside and do a few of my own. While others pulled the 450lbs (for the 105 and under class) or 700lbs /. 318kg. Using a large steel frame with added weights (quite visual) and a bunch of wood to level out the ground you stand looking out at the crowd. The handles were, for me, around my knees and so further down the 285-kilos I'd been using to train on at Powerhouse. This is an event were any of the strongmen could, on paper, get back so much of whatever margin in the points I might have. We've seen as much as 2 minutes in big strongman comps where the backs of vans on frames had been pulled and held. My best was about 40-seconds and after the day I'd had... probably not that. So I'd fully expected some crazy times and was trying to work out precisely what I might need to do to win by any kind of slim margin. But, it seemed, the effort of all the other events on their hands was throwing a spanner in thew works. Lloyd did a respectable 29.4 seconds which I fancied I might match. Stew 20.2 and Rob 16.4. I went up to Rob and asked what had happened - I'd been convinced it was his to lose. He showed me his hand and he had the beginning of a lump of flesh coming away. Ouch. So up I went. It seemed to take me and age to set my now shoeless (my feet cramped as I removed them) feet into position and get my mind ready. Then the pull - god damn 700lbs is heavy!!!! Immediately it was just a case of hanging on and need and want to take me any distance around the clock face and nearer to the win. H-A-N-G O-N  HANG ON, HANG ON. Then suddenly I was done. A real sense of relief and 'it's over' for me and I am sure for everyone else to. 

I win
Now, as if from no where I found myself wrapping and then bending the remaining hot rolled steel 8mm bars for the crowds entertainment. Quite where the strength had come from lord knows but there it was. In the medley a right angle had sufficed and here i was folding them into a U I took a moment to grab a beer from one of the bars - the first of a few that night. My god it tasted good and I  am fairly sure the first half didn't even hit my taste buds it went down so quick. Back to the front, half pint in tow and the prizes were being awarded. Having paid some attention to what I needed to win before I knew I was ok but not by how much. Stew, who I hadn't noticed putting in what I thought were outstanding efforts, with the exception of the sledgehammer lift, was right there with almost no training in 2nd place. If proof be needed of experience and being a specialist being enough he was it. I was, after nigh on 2 years out of full grip competitions there I was - last man standing. Tom, perhaps in excitement, called me 'a legend' which is very nice but (having enjoyed the moment with a smug grin) did think 'I can never train like I think that way'. I have to go all out and get as close as I can to being a human train wreck in the gym and on the platform so I can earn such accolades.

That was, as that say, that. I did enjoy more than a few pints with Mike McKenzie for company and we both knocked out a good steak dinner before I dribbled my wrecked bod into a very nice hot bath at the hotel after - that I really needed.

Monday 8th October 2012

Monday
back from gym. The last session, bar some stretching, pre the comp. Took my sweet time and was powered by everything and anything inc another on the house coffee - cheers Gar.

Power squat machine
to 300-kilos x 8 reps

Leg Press
to 670-kilos x 8 reps (had to be very gentle with it as I had a 15kg disc on each side just about hanging on)

Leg ext
to 11p x 1 leg at a time x 9 reps??

Leg Curl
I had a proper 'my last set this week so make the most of it yer monkey' moment and then ground out 12 slow reps with the stack (target of 9).

NO FRAME HOLDS
just wasn't worth the risk.

Sat down and tried not to stiffen up or die on the gym floor after

Sunday 7th October 2012

Sunday
Up before the Lark (lazy Lark) and done a bunch of stuff inc Sun day lunch so if I am half recovered from the gym I'll try the opposite hills near my house in a bit and then back to chill and scoff

All work at Powerhouse as I coached Lisa from about half way thru my session.
 
Gripper
Hitting the wall - ok at best
 
Two hand pinch 
using pin and a pair of 15's (60mm?)
to +80-kilos etc x 6 and 5 reps
 
Short medley
Inch and then a 90-kilo with Fat Gripz handle attached worked to ex. Sweat flying off of me. Tried a little hub work to fin

Lisa did Deads, shoulders, arm and abs

Saturday 6th October 2012

Saturday
Early start and an ass dragging session. I hit the wall on the adj thick bar and dropped to doing some 'to failure' sets on the Inch. Guy on desk (Gars brother??) talked about giving me a gym shirt to wear for comp.

C/G/Bench Press
to 137.5-kilos x 3 x 3 reps. Drop sets were off. As good an indication of any of my hitting the wall.

Iso-lever rows
to 102.5-kilos a side (1 at a time) x 6 reps

Cable rows
to 15.5plates x 8 reps.

Adj T/Bar
worked to 1 rep with 1.25-kilos more than before with my right hand and then, even dropping back down, could do no more.  I went outside and berated myself and tried again - no good. So did 2 sets of 3 with the 77kg Inch and then 1 set of 4 right handed 3 left. Finally, probably too late, tried a single rep where I'd try to drop and catch it. Was dripping sweat at this point.

Friday 5th October 2012

Friday
One of the last of the few. Grippers could have been better. I might have been better served mimicking the event with an all out one shot effort. Pinch I took a little out of the work set to about 1-2 kilos less than my very best for today.
 
Gripper - timed holds

2HP  - max
to 106.7-kilos.

Thursday 4th October 2012

Thursday
Feeling rough - gum infection etc probably as good an indication as any that I'm over trained. Just heard son-in-laws grand dad is in hospital and it's not looking good. There's a lot of affection for him where they all live and I've got my fingers crossed for all of them.

H DB Curls
to 40-kilos @ x 8 reps @ - 22.5-kilos @ x 8 reps @

Seated press
to 105-kilos x 5 reps

TPD
to 15p x 8 reps, 10p x 8 reps

Adj T/Bar

Coached Lisa through a leg / squat workout after

Wednesday 3rd October 2012

Wednesday
am appointment (moved from pm) + snotty nose / slight temp means rescheduling of training to mid-afternoon rather than late (other gym stuff is usually morning and grip stuff here around 5pm). Am also coaching later.

S/H/D/L
All super tough. As before I'd intended staying at the same weight but wanted to add another set today - not happening. Toughed out 3 x 3 very slow rest pause style sets and reps each hand.

2HP - volume
to 82.7-kilos x 3 x 6 and 1 set of 5 reps

Tuesday 2nd September 2012

Tuesday
Power squat
to 300-kilos x 8 reps

Leg Press
to 670-kilos x 8 reps

Leg Ext
to 1 leg at a time x 11p x 8 reps

Leg Curls
to stack x 9 reps

Frame Holds

Monday 1st October 2012

Monday
Gripper - timed holds


2HP - max
to 102.7-kilos x 5 x 1 reps

Bigger numbers please

Last week, today,  and in under 2 weeks times there will be or have been a handful of grip competitions. One event seems to have come on in leaps and bounds - Ironminds Silver Bullet. In this you take, for guys, a fresh (ideally straight out of a packet) CoC 3 and using their new little widget (essentially a small section of gripper handle with a cord from which is suspended a 2.5-kilo disc). You close the gripper onto the widget, in itself as feat of hand strength and then keep it closed.

Just a short while ago Mark Felix held the record with some 40 odd seconds and yet in the past few weeks its gone to 46+ and now it's 52.49 seconds (Alexey “Tank” Tyukalov). The only other records we've seen this kind of progress on have been those which are essentially new events. Not knowing the limits of said events makes it a lot easier to make progress in short order.

The purpose of this article is to ask why we're not seeing NEW big ass numbers being created on the standards. I'm think specifically the 2 hand pinch going beyond Jedd Johnson's 120+ kilos / 264lbs. But you could easily include the Vulcan gripper, double over hand deadlift on the Apollon's Axle and so on.

I'm old school  and I am sure my hunger for such raising of the bar has come about by result of my dipping my toe back into the competition waters. Hell, there was a point last year - with a bunch of otehr shit going down to distract me - when I cared not one fig for ANY contest results. But I m training, I aim to do well and I want to see BIG ASS NUMBERS. I want to see National, International and world record numbers go up!! Sp come on guys stop being so damned careful. I know there can be a game played by doing just enough to win but that's what your first three attempts are for - raise the damn bar!!

Sunday 30th September 2012

Sunday
Just a few sessions left (9??)
LPD
to stack + 2 half plates x 8 reps

CG Bench
to 135-kilos x 3 x 3 reps - 100-kilos x 10 reps - 60-kilos x 15 reps
 
1 arm db row
to 80-kilos x 8 reps @

adj t/handle

Saturday 29th September 2012

Saturday
All around me, so it seems, are using all kinds of drugs to get high most weekends. I get my buzz from endorphins
Sledge hammer deadlifts

2HP - volume
to usual 82.7kg x 3 x 6 reps.
I had taped right thumb web to help it heal after previous tears so the left thumb joins it. If there be blood it must be contest time!

Friday 28th September 2012

Friday
Hammer d/b curls
1st as rack was in use.
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps, 40-kilos x 8 reps - 15-kilos x 8 reps

Seated press
to 102.5-kilos x 6 reps

TPD
to 15p (3/4 stack) x 6 hard reps - 8 x 15 reps

Adj T/Handle
to some silly weight I'll save for comp after work sets

Thursday 27th September 2012

Thursday
Trained / coached Lewis Graddon (105 class competitor in my upcoming competition)
Gripper holds for time
I do NOT use a 2.5-kilo weight so this can easily effect what I may do by with an actual timed (as opposed to counting in my head) by Lewis plus having him there I did quite well. I also used his coc 3 gripper instead of my RB260ip gripper.
 
2HP
max with 5 x 1 reps in spite of small skin tears right thumb web.
 
Medley
Inc MDB, adj thick handle, hubs (poor), 2-inch v-bar, etc

Wednesday 26th September 2012

Wednesday
Up at silly o'clock (4am or so) and then first, bar owner, to gym.
Power Squat
to 300-kilos x 6 reps.

Leg Press
to 650-kilos x 8 reps

Leg Ext
stack x 20 reps

Seated Leg Curl
stack x 8 reps

Frame holds

Tuesday 25th September 2012

Tuesday
Sledgehammer deadlift
stupidly hard at these levels. I may stop at this weight and just try n get better at it.

2HP - volume
to 82.7-kilos x 3 x 5 reps (3 x 6 next time)

Hub work (for medley)

Monday 24th September 2012

Monday
CG Bench
to 135-kilos (140 x 3 very hard reps dropped to 135) x 3 x 3 reps, then d/s 100-kilos x 8 reps, 60-kilos x 14 reps = pump

Iso lever row
to 100-kilos a side x 8 reps

Low row
1/2 x 8 reps, stack x 8 reps, then 1 arm 12p x 8 reps, 15p (3/4 stack) x 8 reps

Adj t/handle
a little more than  last time x 3 x 3 reps either hand (5kg difference)

Sunday 23rd September 2012

Sunday
Enormously pissed off for a bunch of reasons - pick one - they'll all do. Marched up almost to the tops of the hills over Cymbach in the freezing and cold rain late morning - felt all 280lbs and 48 years. In the gym I was on fire.

Gripper holds for time
Best so far

2HP
to 100.2-kilos x 1+1,  1, 1, F, 1, 1 reps (6 total)

Saturday 22nd September 2012

Saturday
Seated press in rack
to 100-kilos x 6, 4 and 4 reps

HDB Curls
to 40-kilos x 2 x 6 reps

s/s

TPD
to 14.5p x 2 x 6 with no sleeves on

Adj T/Bar yada yada


Pukey at finish

Friday 22nd September 2012

Friday
Sledgehammer deadlifts
Brutal as always. Job still done.

2HP - volume
to 82.6-kilos x 4, 5 and 6 reps. Cut off torn skin from previous session this afternoon

Small medley
inc RB260. 2-inch v-bar, MDB, hubs, etc

Thursday 20th September 2012

Thursday
Power squat machine
to 280-kiulos x 8+ reps

Leg Press
to 630-kilos x 8+ reps

Leg Ext
to stack x 20 reps

Leg Curls
to 19p x 9 reps

Frame hold
last set ugly as all hell. I'm never gonna like this even if I get good.

Wednesday 19th September 2012

Wednesday
Finally had a nice monster of a session. Rammstein CD helped. Bad nights sleep and piss poor diet did not. I will make up for it in a minute.

VG and Gripper holds

2HP
Nice run up and throttle approach helped. Did 4 x 2 x 98.7-kilos

Tuesday 18th September 2012

Tuesday
CG Bench
Struggled. The effects of the weekend viral thing sapped me throughout and it showed here the most.

DB Rows
60,70 and 80-kilos x 8 reps

LPD
9p x 10 reps, 18p x 10 reps, stack+1/2p x 10 reps

Adj T/Handle
Coming along well. Used less chalk just swiped my fingers on a towel between reps

Monday 17th September 2012

Monday

SHDL
Bloody hard as per

2HP - volume
to 82.7kg x 3, 4, 5 reps. Skin still torn
in between went out with big hammer and knocked out wall with builder and 22lb hammer

Sunday 16th September 2012

Saturday
Fit only for as coffin yesterday. It was a real effort to do anything. Lemsip, Penicillin and bed and zero training mean I was able to 'rise again', like Dracula, around lunchtime. Today, Sunday, it's more a sweaty thing so hopeful as 24-48hr viral thing.

Sunday
I was at the desk early and as warm as you like in spite of it always being cold down here. Mind you I was well covered up and, at that point, still wearing yesterdays kit (yes I was that rough then). More Lemsip and a wash n brush up and I was ready to sweat out some more germs at the gym.

Seated press in rack
to 105-kilos x 4 reps

HDB Curls
to 30-kilos (did not go to last heavy set as per) - 15-kilos x 12 reps

TPD
to 14p +1/2 plate x 3 x 5 reps

Adj T/Handle

The world's most powerful fat burner!!

This week my local shop, as requested, got in the latest issue of Muscular Development. Flicking through it's ad packed pages I noticed something of a developing theme - ad after ad stating that their fat burning product (in itself a not entirely accurate statement) was 'the world's most powerful' or is 'Most Powerful Fat Burner in the World' and other very similar claims.

Now lets cast a wary eye at these statements. Each and every product would need to be exactly the same formulation in order for them all to be able to say that they are 'the best' and so on. But we all, experience gym visitors and readers of this blog, know it's, to be frank, bollocks.

On the fat burn claim alone every time you took a dose you'd be in A&E with your backside and other body parts aflame. But if we say fair enough what they mean is that they are, more accurately, is stimulating to the central nervous system in such a way as to help with fat loss it sounds less dramatic. Just as accurate might be the added 'when we made it' knowing full well someone will add a few more milligrams of the active ingredients so as to be able to make such a claim. It doesn't matter that the effective dose has been long passed so long as you catch porkies eye and make him or her by your product.

The issue, such as it is, is that the seller of such items loses the impact they wished to make because it becomes too much for you to believe. As I have said before the biggest joke is usually that regardless of the product it contains a nice healthy (by that I mean large as opposed to one making you well) of caffeine. Other ingredients come and go. Those that are piss poor get dropped or fall out of vogue and some, actually useful for the purpose, often are borderline illegal and as such local agencies ban them. 

The worst of all the idea is, of course, that such a product will enable you to become ripped and lean by taking a tablet. Like steroids all such products work best when you do some bloody work!!  So stop eating crap, count your calories and then throw in such items - quell surprise - you get lean! That is all.

Friday 14th September 2012

Friday
Leg

Power squat machine
to 250-kilos x 8 reps
 
Leg Press
to 620-kilos x 8+ reps (one rep a little deeper than expected ha ha)
 
Leg Ext
to stack x 18 reps

s/s
 
Leg Curl
to 18 x 9 reps

Frame holds
285-kllos x 3 always hard sets

Lost a few more lbs bwt :(

Thursday 13th September 2012

Thursday

am: Coached Lisa on bench

pm:
Gripper holds for time preceded by VG

2HP
Tried 102.7 and was not yet ready, dropped a teeny bit for doubles and triples

Wednesday 12th September 2012

Wednesday
Need to eat another meal or drink another shake every day. Annoyingly although strength is going forward I have dropped a pound or two. Grr
CG Bench Press
Faffed around loads. I got better as timer went on because I dropped the safety bars to a lower position and got the bar to my chest and not hitting the bars as per the first couple of efforts
to 140-kilos x 3 reps (damned hard), 2, 2, 2 then d/s 100-kilos x 10 reps, 60-kilos x 15 reps

s/s heavy sets with

Iso Lever Row
to 95-kilos a side x 8 reps @

LPD
to stack+ 5kg plate x 8 reps

Adj T/Bar
Training this often at the mo to get my close to my 1RM asap. It'll drop off as I get close to some decent numbers.

Tuesday 11th September 2012

Tuesday
Sledge hammer deadlifts

Vulcan Gripper (V2)
Took the shine of off of the gloss painted handles with some wet-n-dry. Made a little difference. Strength only day (holds next time)
B/H: 1/1 x 8 reps ws, 2/2 x 3 reps ws, 3/3 x 3 reps, 4/4 x 1 rep
L/H: 5/5 x N, 1, F, TnG, TnG
R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x VVN, N, 6/5 x 1 hard rep

Monday 10th September 2012

Monday
Struggled big time due to a lack of sleep

Seated press in rack
to 105kg x 2 poor reps, 100kg x F. Too much too soon
 
Hammer db curls
to 42.5kg x 6 loose reps - 17.5kg x 10 reps

s/s

TPD
to 14p+5kg x 2 x 6 reps - 8p x 10 reps
 
Adj thick handle
Better than last time and repped out on last set

Saturday 8th September 2012

Saturday
Power squat
to 240-kilos x 8 reps

Leg Press
to 600-kilos (most of safeties a few at the end below) x 11 reps

Leg Ext
to stack x 17 rp reps

Leg Curls
to 18p x 8 reps

Frame holds for time
usual x 3 sets (H11+2 mats) and first sets poor pickup but carried on anyway.

Friday 7th September 2012

Friday
Gripper for time
Started out with new Vulcan (V2) + black spring. Damn it needs seasoning. The handles are super slidy which made a HUGE difference. Then the work on holds for time, a la the Silver Bullet challenge, were way off with only 1 effort being half decent. Not a happy bunny. It also pumped my hands a tad.

2HP
worked to 96.7-kilos and did 1 double and then a bunch of singles. It got a little better as I was still pissed off with myself from the grippers. Slight fraying of skin at the base of my thumbs as of old.

Thursday 6th September 2012

Thursday
Chest n back
CG Bench Press - done in rack
to 140-kilos x 1, 2 and 2 dropped to 100-kilos x8 and dropped again to 60-kilos x 11 reps = pumped

LPD with v handle
to stack x

DB Rows
to 80-kilos x 8 reps @

Adj thick bar

At this point Lisa arrived, sometime toned figure competitor (Nabba Wales 2010 3rd place) and occasional powerlifter. Coached on bench, pulldowns, rotator cuff and tricep work

Wednesday 5th September 2012

Wednesday
Grip trained in the am. Re-delivery of adjustable thick bar and new Vulcan arrived today so played about with the VG and did adjustable after sledgehammer work.

Sledgehammer deadlift
Worked to a 1/4-kilo more per hand x 3 x 3 reps

Adjustable thick bar
worked to an attempt at 120-kilos (approx) plus handle. Found getting my middle finger beneath the underside of the handle I opted for tight (1 down from thickest - not measured yet maybe 60mm). Not quite at w/r level today (155kg).

New Vulcan
Needs seasoning.

Tuesday 4th August 2012

Forgot to mention I picked up the Millennium for visiting scrap merchant (no lads it's not for sale ha ha)

Tuesday
S+A
Seated press in rack to 100-kilos x 6 reps

H/D/B/Curls
to 40-kilos x 8 loose reps - 15-kilos x 8 reps

TPD
to 14p+5-kilos - 8p x 15 reps

Fat handled dumbbell deadlifts
to 90-kilos x 3 rp reps each. Puffing / dizzy as per.

Monday 3rd September 2012

Stew K and Jack on site day 2. Scrap merchant has cleared a few bits for me. In the mean time...

Monday 
Gripper holds for time
Usual
 
2HP
to 94.7-kilos x 3 x 3 reps

Sunday 2nd September 2012

Sunday
Stew K down for some work here with Jack. I'd been to the gym
Leg
Power Squat machine
to 230-kilos x 8 reps

Leg Press
to 580-kilos x 8 reps

Leg Curls
to 17p x 9 reps

Leg ext
to stack x 16 reps

Frame hold
to 285-kilos (1 hole lower) x 3 timed sets

Saturday 1st September 2012

Saturday
Sledge Hammer deadlifts
worked to 4 sets of 3 reps - same weight as last time

Friday 31st August 2012

Friday
CG Bench Press
to 130-kilos x 3 reps, then 4 reps pump set of 90-kilos x 10 reps

s/s

Iso-lever row
to 90-kilos x 8 reps

Low Row
to stack + two added stack weights (5kg each??) x 15 reps

W/Roller
Flexors: to 65-kilos x 3 reps
Extensors: 35-kilos x 3 x 3 reps
Pumped and in pain cos it's brutal!

Thursday 30th August 2012

Thursday
Busy (waiting) and tired (yesterdays workout)
Timed gripper holds

2HP
to
92.7kg x 1, 3 and 3 RP reps

Wednesday 29th August 2012 - shoulders, arms and fat handled dumbbells

Wednesday
Seated press in rack
to 95-kilos x 6 toughish reps

H/D/B/Curls
to 40kg @ x 6 loose reps, d/s 12.5-kilos x 15 reps

s/s

TPD
to 14p x 8 tough tough reps, d/s 8p x 8 reps

Fat handled dumbbell work
Inch, then 80-kilos and 90-kilos with fat gripz handle

Tuesday 28th August 2012

Tuesday
Argued with British Gas, unwrapped 325kg of Bodypower plates (nice deep hubs), brought sink for kitchen and did Sledgehammer work

Sledgehammer deadlift with LGC v-bar
B/H: usual warm ups
L/H:
R/H:

I'm not posting too much info in what I'm doing on some events as I am competing. Any info (bare in mind you see FA from their side) could be used by my competition. It's on a couple of sites.

Monday 27th August 2012 - leg day

Sunday
Nada.

Monday
Bank Hol?? So what.

Power Squat
to 225-kilos x 8 reps

Leg Press
to 560-klilos x 10+ reps - last few lower than supports

Leg Ext
to stack x 15 reps

Seated Leg Curl
to 17p x 8 hard reps

Frame Holds
I added mat to elevate me more. I may drop down to hole 11 (from 12) next time. May need new belt as my current one was getting knackered.
3 sets for time with 280-kilos

Saturday 25th August 2012

Saturday
Every morning this week my back has to be forced into position (hips under spine) before I can stop holding it like a pregnant women and moaning about my age. I then go to the gym and abuse it. as you do. No deadlifts with thick bar today as I suspect that will have been a touch too much. Treated myself to a little rib eye on the way back and more4 shopping coming later.

CG Bench
to 127.5-kilos x 2 x 3 reps

LPD
to 19p x 10 reps

Inch dumbbell
to x 2 reps LH and 4 reps RH

Low Rows
to stack (20p) x 12 reps

F/W/Curls
to 45-kilos x R4+2 and L5+1 and both d/s to 27.5-kilos x 7L and 8R
NB: most of the cable machines are double ratio so top weight, which I am at or near to on some movements, isn't as impressive as it seems. They also have cages on them so IO can't add weight to the stacks.

Friday 24th Augustr 2012

Friday
Vulcan Gripper and gripper holds for time
as per to
L/H: 6/5 x 2 x 1 rep then timed holds with an RB260+300
R/H: 6/7 x 2 x 1 rep then timed holds as above

2HP (two hand pinch)
to 92.7-kilos x 3 x 3 reps (2nd set rest pause). First set r/p and the rest non-stop style

Parts missing... parts replaced.

Without going into the ins and outs of why when I finally moved to Wales I wasn't able to bring all of my training kit I'd managed to assemble over the years. I think, without checking, that I had at one point some 30+ grippers. Most of these were won or donated.

I was able to bring a small amount of standard 1-inch bore plates, certainly enough for a pinch workout or three, but ended up being limited by the load capacity of the Luton van my son-in-law Lee and myself used. As any of you who've moved home AND have a home gym of some training kit will know 1500kg is NOT enough of a capacity.

So not only was stuff missing (stolen, sold, scrapped - who knows - together with a good deal of furniture. I'm out well over 3000 quid based on what it cost me) but some stuff had to stay behind. Throw in kit that belonged, so to speak, to the gym itself (now sold off in lieu of bills and the gyms doors will be locked for the final time real soon) that could also not make the journey, or even a return journey and I had need, if only to have a home gym again, of replacing some bits.

One has to temper any temptation to go on a shopping spree with a need for other works needed at the new place (see my Facebook album here). Yet even though I am awaiting the day of running water, followed by hot water and more, the card has been abused. It did, it would seem, take some persuading for Bodypower / Fitness Superstore to accept that I WAS the cardholder. Having moved from an address in Kent to Wales the billing address was not the delivery address. A few hoops jumped through and I now await delivery of some 325-kilos in Olympic 2-inch bore plates.

Watsons (via Savage Strength), on the other hand, had no such issues and so I already have a lightly knurled, tubular 'thick bar' insisting  in the rack. My Vulcan gripper, shortly to be upgraded by virtue of a collector wanting a V1 version and so sending a new V2 in its place and some grippers made it. Missing is my old and faithful Ironmimd 3 and ALL the CoC 4's I had. I could go on but it's energy wasted and I plan on winning more at the next competition.

I do have to say I have, as before, been surprised and grateful for the kindness others have shown. I'm being helped in my contest prep by one buddy and another helped sell on some bits-n-bobs that remained (we split the cash). It IS a shame stuff never made it but training goes on and I can always use the annoyance as a motivator for various up-coming sessions of working out. So I'll grit my teeth, grind out another rep and get the f@@k on with it. You with me?

Thursday 23rd August 2012

Thursday
Knackered. My back STILL not being cooperative.

Seated Press
to 90-kilos x 8 reps

HDB Curls
to 37.5-kilos x 6 loose reps (twinging in back)

TPD
to 14 plates on machine x 8 HARD reps - d/s 80-kilos x 8 reps

W/Roller
to 60-kilos x 3 reps (flexors) and 30-kilos x 3 x 3 reps (extensors)

Wednesday 22nd August 2012

Wednesday

Back still doesn't like me but walking does it good. As I had to go into town today that helped.

Sledge Hammer deadlifts

Essentially they sound like. You pick up said hammer by the very end of the handle (so back of fist is in line with the end) and keep it dead level. I think a coin goes on the hammer head of course heaviest hammer wins. I'll assume handles are all the same length. I'm using a shorter LGC V-Bar with weight added and using a non-stop touch n go style = ouch! Bar weighs 2kg and I worked to
L/H:
R/H:

Tuesdasy 21st August 2012

Tuesday
As per yesterday my back is aching still from Sunday's efforts. I couldn't do any heavy set seated leg curls and struggled even more over and above the usual discomfort on the frame holds.
Power squat
to 220-kilos x 7 reps - keeping back neutral

Leg Press
to 550-kilos x 10+ reps off of safeties on last set

Leg ext
to stack x 12 reps

Leg curls
as above note

frame holds
to 280-kilos for 3 sets timed holds. See note

Sunday 19th August - countdown has begun

Saturday
faffed about then did some:
Sledge hammer deadlifts

Sunday
Competition game face time
CG Bench Press
to 125-kilos x 2 x 3 reps

Iso Lever Row
to 85-kilos x 8 reps @ side

T/B/D/O/D/L
to 185-kilos x 3 reps

RW Curls
to 22.5-kilos x 6 reps  - d/s to 10-kilos x 10 reps @

Competition - the true test of focus

Hmm, loving my first thing cup of Lava Java. Gets the old synapses livened up and allows the creative juices free rein. Anyway...

So I am training for a grip competition - Stew Killick's Britain's Most Powerful Hands. I see some strongman competitors names appear among the heavies:

Steve Gardener
Paul Savage (2nd at Brit Grip a few years ago)
Rob Frampton (WSM level)
Stew Killick (very good leverage and wrist strength)
Elton Tobin (Stew training partner and a BIG man)
Matt Pickett
Jon Iffy Bleach (SM coimpetitor)
Mark Jeanes

Stew says 3 are 300+ kilo deadlifters (I know Rob F is close to 400) and Paul S and I enjoyed a rivalry. Big lads too - 3 over 300lbs at least. So it looks an interesting group.

I haven't competed in an all round grip event in over a year - I'd essentially given it a rest with the exception of the Rolling Thunder events and expo work. Now that I have finally moved (still stuff to sort out) and am, I hope, settled after more months of outstaying my welcome at both my brother and my daughters homes (long, long story for another blog later) I have no excuse not to be focused. With several names, all good athletes, on that list worthy of keeping an eye on it's game time. Competition brings out the best in all of us most especially me and many of these guys are not to be taken lightly. So hard training and work are now order of the day. Getting it done!

Loads more updates soon!!

And going back some time... I kept training throughout.

Sat
Iso-press
A bugger to use - I'm too tall
to 40-kilos a side x 7 reps (aided by other members lifting it to get started)

HDB Curls
to 36-kilos @ x 6 reps

TPD
to 120-kilos x 2 x 8 reps and a ds

RWCurls
to ??

Inch Dumbbell
1, 2 and 3 reps @

Sunday
Gripper timed hold work

2HP
to 97.7 x 1RM

Monday
@ Powerhouse
CG Bench
to 125-kilos x 2 x 3 reps

LPD
to 18p x 8 reps

DODL Thick bar
to 180-kilos x 3 reps

FWCurls
to 42.5-kilos x 6 reps @ d/s with 20-kilos

Tuesday
faffed around on sledgehammer deadlift

Wednesday
Power Squat machine at Powerhouse
to 220-kilos x 6 reps

Leg Press
to 520-kilos x 9 reps

Leg Ext
to stack x 10 reps

Leg Curl (seated)
to 17p x 8 reps

Frame holds (using trap bar)
to 260/280-kilos x time

Thursday
Gripper - silver bullet work
working on timed holds. Warmed up with VG and then RB260 (no No 3 now...) and using an HG300 held between handles for time

2HP on euro
3 x 3 reps with 89.7-kilos

Friday
Seated Press in rack
to 90-kilos x 5 shaky reps (no free weight pressing in ages)

HDB Curls
to 35-kilos 6 reps

TPD
to 13plates (130??) x 6 reps

Fat Gripz dumbbell deadlift
Dale Norris's Inch x 2 x 1 reps either hand then 90-kilo + FG x 1 rep each

WRoller
to 55-kilos x 3 reps. Hard!!

Monday 30th July 2012

Monday
I may now possess the worlds crappiest battery on my mobile phone - 1 call and it dies a death. More pains in the ass with regards to problems in Glos - 1 more week...

Legs 
Squat
70-kilos, heels elevated, hips forward (esp at top) x 3 x 8 reps
 
Leg Press
to 390-kilos x 15 reps (sb - no wraps)
 
Leg Ext*
to 120-kilos x 14 reps
 
Leg Curl*
to 80-kilos x 8 reps r/p
 
F/W/Curls*
to
L/H: 40-kilos x 5 reps (back of wrist said no more) - 20-kilos x 12 reps
R/H: 42.5-kilos x 6 reps - 20-kilos x 12 reps

* = giant sets

Sunday 29th July 2012 - grippers for time

Sunday
It is, as the saying goes, going to be an interesting week (QED issues in Glos??) 
V/Gripper
B/H: As per
L/H: as last time and then 3 timed holds (1-2 secs more than last time)
R/H: as last time and then 3 timed holds (1-2 secs more than last time)

I'm using a similar principle and approach to this as with previous timed events I've done and had success with.

Britain's Most Powerful Hands 2012 thoughts

Some thoughts on the events

 

Adjustable thick bar - the current record is held by David Horne and is, I think, 125.5kg or so. Beatable. I've pulled 140-kilos on a 2.5-inch handle and got air under 150kg so fancy my chances on this event. It replaces the Apollons Axle.

Ironmind Silver bullet - record is held by Mark Felix and is 43.25 seconds. We'll see. I'm working on it and will most likely look to do 3 work sets of increasing time over the training cycle.

Loading race / medley ( 2 minute time limit). Never my favourite event but nevertheless the last (and only I think) time I did one in competition I managed a 3rd place sport with 18 of 20 implements at the Chad Woodall event.
 

Two hand pinch lift - WR is 120kg or so by Jedd Johnson. It's been a while but I still hold the No 2 spot at 117 or so kilos.

Sledgehammer deadlift. Not done this and with Stew Killick beating me last time out on the Weaver Stick I'll do ok but am looking at top 3.

Frame hold for time with the heavyweights holding 700llb. Depends on a number of factors. I've held more and picked up loads more but this was all sometime ago. Open to chance right now.