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.

Saturday 26th July 2012

Saturday
Might need to work on lower back strength.
CG Bench Press
to 122.5-kilos x 2 x 4 reps

s/s heavy set with

LPD V-handle
to 130-kilos x 8 rough-n-ready reps - 80-kilos x 8 reps (hard)

Fat Gripz DB Deadlifts (in lieu of adjustable for comp)
biggest bell (70kg) x 1, 2 and 3 reps per hand. Miles way from being heavy enough.

Rack pulls (in lieu of frame hold)
to 200-kilos and still not putting my hips through properly. Sans chalk as per which doesn't help.

Friday 27th July 2012. Day 2

Friday
As I officially started training yesterday, even with the limited equipment I have access to, for Britain's Most Powerful Hands 2012 that dictated that I do holds for time (using a Vulcan at 5/5 (eqv to a CoC 3) and an HG300 held in the jaws as it were. Times noted in my log but not online for the benefit of my competitors. Other event numbers will fall out of the log as e get closer to the comp.

V/gripper
B/H: Usual warm ups
L/H: to 6/5 x 1 rep then down to 5/5 x 3 holds with HG300 -  a little better than last time
R/H: to 7/6 x 1 rep then down to 5/5 x 3 holds - as L/H

Britain's Most Powerful Hands 2012 - is go!

It has been announced. Britain's Most Powerful Hands 2012 is now official. Limited to 14 places (7 in each class - 105 and under and heavies).

Events:
1/ Adjustable thick bar
2/ Ironmind Silver bullet
3/ loading race ( 2 minute time limit)
( the loading race will include various circus dumbbells, blobs, anvil etc, to be loaded with one hand onto a varying height platform)

break then

4/ pinch lift
5/ sledgehammer deadlift
6/ Frame hold for time U105kg 450lb & heavyweights 700lb

Competitors
Heavywight
Steve Gardener
Rob "Stoneman" Frampton (3x WSM competitor)
Stew Killick
Elton Tobin

Under 105kg
Mark Martin Dye
Pete Kerr
Mike Mckenzie (to be confirmed)
Tom Balchin
Richie Bevan

I'm told Rob Russell wants to have a go.

Thursday 26th July 2012 - comp training begins

Wednesday
Off day + appointment. Stupidly hot too - very draining.

Thursday
Baring in mind the lack of a euro set up for at least another week (come to papa) and zero chalk...I'm now in competition mode.
2HP
Used my loading pin +
30-kilos (2 x 15) x 8 reps, 50-kilos x 3 reps, 60-kilos x 1 rep, 70-kilos x F (so humid), dropped to 62.5-kilos x 5 x 1 reps, 3 rep, 3 reps. Nice meat burn

s/s heavy sets with warm ups on press

Seated Iso Press
to 56.25-kilos a side x 6 reps

Hammer DB Curls
to 40-kilos x 8 loose reps (w/wraps on ) - 25-kilos x 8 reps

s/s with

TPD
to 77.5-kilos x 8 reps - 50-kilos x 8 reps 

Tuesday 24th July 2012

Tuesday
Even allowing for the heat training today was stupidly hard. My hips and knees aches on squats and leg press (less on this). My back did NOT like the rack pulls and my left wrist (front side) was not liking the wrist curls. All in all it was aches and pains. Bwt down to 280 from 282 but that may have just been water.

Squats
bar x 12 reps, 60-kilos x 12 reps (feet on floor) 60-kilos x 2 x 12 reps (heels elevated). I'm using straps to hold onto the bar as my wrists and shoulders do not like the usual holding the bar position at all.
 
Leg press
to 380-kilos x 15 hard reps

Rack pulls (4-6 inches)
to 220-kilos x 3 x 1 reps. Back was not liking this at all. I was getting pins and needles up the right hand side.

F/W/Curls 
to
R/H: 42.5-kilos x 6 reps - 20-kilos x 15 reps
L/H: tried 42.5... dropped to 35-kilos x 6 reps - 20-kilos x 15 reps

Monday 23rd July 2012

Monday
Trained, after warm ups, in the garden. I'm still red armed from yesterdays sun but it's to be made the most of.
V/Gripper
L/H: 5/6 x VN, VN, VN, 1, 1, 1, VVN, VVN 1 reps
R/H: 6/7 x VVN, VVN, 1, 1, 1 reps, 7/6 x 1, 1, 1  and TnG reps

NB: D/dip reps

Sunday 22nd July 2012

Sunday
Chest n back
CG bench press
to 120-kilos x 2 x 4 reps

Iso lever Row
to 81.25-kilo per arm x 8 reps

RT
RH not on form again - tsk. So volume instead
BH: to 112.5-kilos  x 2 x 3 reps

Deadlifts next time

Friday 20thJuly 2012

Friday
A fun morning... certainly non-standard. Up early to make sure my brain etc is ready for the Olympic Torch procession (pics on FB). Which meant I was in Beef's Gym at 9.30am. I had a coffee brought in a petrol station with a caffeine tablet to get me wired.

Iso Press
No adjustable bench available for Jones machine
handles x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 55-kilos a side x 6 hard reps (s) - 20-kilos a side x 10 reps.

Alt DB Curls
Did these strict. 10-kilos x 12 reps, 15-kilos x 10 reps, 20-kilos x 8 reps (lighter than last time but better form)  - 7.5-kilos x 20 reps = pumped.

1 arm TPD (DR)
Struggled to get elbow supports on for last set so did without.
30-kilos x 12 reps, 45-kilos x 10 reps, 55-kilos x 8 reps - over to TPD (standard form) 45-kilos x 15 reps

FGripz DB Holds
Made left hand little finger bleed on first set somehow. So taped up and carried on.
50-kilos x 22, 25 and 25 reps, took gripz off and did another 15-20 secs. All times approx.

Thursday 19th July 2012 - gripper

Thursday
Bored and waiting, waiting, waiting on final bits-n-bobs. Now also getting hassle again re stuff in storage (!soon!!) 
V/Gripper
did not go to max but tried holds. Slight twinge inside of right elbow (muscle/tendon)
B/H: usual warm ups
L/H: 5/6 x 1 rep, 6/5 x 1, 1, VNN, VVN dropped to 5/5 x 3 lots of holds for time using HG300 as 'gap'
R/H: 6/ x 1 rep, 6/7 x 4 x 1 reps, 6/6 x 3 x holds (last very short).

Wednesday 18th July 2012 legs

Wednesday
late due to grocery shopping at last minute decision by my bro (real life n all).
Squat
Not having down this in a while (2nd session in 2 weeks and then not for ages) it's showing me where my twinges are.
Bar x 12 reps, 60-kilos x 3 x 10 reps

Leg Press
120-kilos x 15 reps, 240-kilos x 15 reps, 360-kilos x 15 reps (SB)

Leg Curls*
35-kilos x 12 rep, 55-kilos x 12 reps, 80-kilos 7 r/p reps

Leg Ext*
50-kilos x 15 reps, 80-kilos x 15 reps, stack x 13 reps

R/W/Curls*
5-kilos x 15 reps, 10-kilos x 12 reps, 20-kilos x 8 reps - 5-kilos x 15 reps
* giant set

Tuesday 17th July 2012

Tuesday
Slightly off focus session

V/Gripper
B/H: usual warm ups etc
L/H: to 6/6 x N, VVN, VVN, VN
R/H: to 7/6 x VN, TnG, VVN

Monday 16th July - chest n back

Monday
Not long, I think, before the big move.
CG Bench (on Jones all over benches in use)
to 120-kilos x 2 x 3 reps - 80-kilos x 8-10 reps*

LPD - v bar
75-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 7 rep - 80-kilos x 8+ reps*

DODL
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 5 reps, 180-kilos x 3 + 2 ugly ass reps

FWCurls
to 40-kilos x 5 reps - 17.5-kilos x 10 reps*

* means I think / approx

Sunday 15th July 2012

Sunday 
V/Gripper
B/H: usual warm ups. The right, as per, feeling like it needs more.
L/H: 5/6 x 1 rep, 6/5 x 1, VN, VVN, TnG, 6/6 x VVN, VN
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/6 x N, VVN, 1, VN, VN

Thursday 12th and Friday 13th July 2012

Thursday
Gripper work - went to poop - may need to ease off.

Friday
Note R/H RT work - as Thursday??
Iso Press (once again Jones in use)
52.5-kilos e/s x 8 reps (!) so 55-kilos a side (best so far) x 4 reps - 20-kilos e/s x 10 reps
 
H/D/B Curls
to 37.5-kilos @ x 6 loose reps - 17.5-kilos x 10 reps

HTPD
to 77.5-kilos x 7 reps - 60-kilos x 8 reps (s)

RT
B/H: usual warm ups
L/H: 112.5-kilos x1, 1, 3 reps
R/H: 120-kilos x F, F, 117.5-kilos x 1 then F.

Wednesday 11th July 2012 - legs

Wednesday
Trained early due to appointment. Right hip and knee annoying me. Previously I trained legs etc roughly every 8-10 days and currently it's weekly. This may be a tad too much. I may also be getting old...

Leg Press
to 360-kilos x 12 reps

Squat
60-kilos x 3 x 8 reps (last set elevated)

Leg Ext
to 120-kilos x 12 reps

Leg Curl
to 80-kilos x 5+1+1 reps

F/G/D/B Holds for time
60-kilos x 20, 20 and 15 TnG seconds

Tuesday 10th July 2012 - gripper and house

Tuesday
V/Gripper
Usual warm ups
L/H: 5/6 x 2 x 1 reps, 6/5 x 2 x 1 reps, 6/6 x F and VVN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/6 x 2 x 1 reps

I am, as I was yesterday, twiddling my thumbs while I wait for the solicitors to get a f'kin move on regarding the house move. I have a show to do in Cardiff and I also need to have disposed of some of the proceeds (most of it) from the previous house sale. But apparently the current hold up (sending off for the usual searches) was delayed by the inability to work out what part of the property I'm buying. Err not only did I have the right docs but both sides legal bods didn't nor were they capable of reading the words 'social club' on the right docs.

I could carry on. It needs to be done and soon!!

Monday 9th July 2012 - a good days work

Monday
In spite of my 'Guinness' stomach (multiple visits to the WC) I was dead on 20st at the gym and had a half decent workout.
CG Bench
to 120-kilos x 4 reps - 80-kilos x 10 reps

Iso Lever Row
to 80-kilos a side x 7 reps

D/O/D/L
to 180-kilos x 4 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 7 reps @ - 5-kilos x 20 reps

Sunday 8th July 2012 - gripper work

Sunday

V/Gripper

to:
L/H: 6/5 x 7 x 1 (+ 1 VVN) reps
R/H: 6/7 x 7 x 1 (+ 1 fail) reps

Saturday 7th July 2012- shoulders-n-arms

Saturday
Chilled yesterday. Hard work again today. Jones machine in use so...

Iso Press
arms x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 56.25-kilos a side x F (mis-load), 51.25-kilos a side x 6 and then 5 reps. Nice

DB Curls s/s
10-kilos x 12 reps, 17.5-kilos x 10 reps, 25-kilos x 6 reps - 15-kilos x 8 reps

H/T/P/D
30-kilos x 12 reps easy, 55-kilos x 10 reps, 77.5-kilos x 6 reps - 45-kilos x 8 reps

F/W/Curls
17.5-kilos x 12 reps, 27.5-kilos x 10 reps, 40-kilos x 5 reps L and 7 reps R - 15-kilos x 12 reps @

Bwt: 19st 13lbs again

Thursday 5th July 2012 legs and RT work

Thursday

Hard work getting going at the gym - dunno why

Leg Press

to 500-kilos x 11 reps

Leg curls (other machine in use so did this first)

to 80-kilos x 7 reps d/d

s/s

Leg ext

to 120-kilos x 12 reps

RT work

L/H: 111.25-kilos x 3 x 1 reps and then 3 reps

R/H: 118.75-kilos x 3 x 1 reps and then 3 reps

Wednesday 4th July 2012 - gripper work and pains in the ass!

Wednesday
In a right mood due to twiddling my thumbs.
A delivery has been sent to an address I haven't been at for 7 months - nowt to do with me
My solicitor is making hard work of the move. Crack on!!
Finally, after 5 days faffing around, my brothers meter has been sorted.

V/Gripper
to:-
L/H: 6/5 x 6 x 1 reps
R/H: 6/7 x 7 x 1 reps

Watfords Strongest Man 2012

One of my muckers, Paul Joseph, is involved in this event and tells me that they still need a few more heavies or open class competitors I'm open to plugging it so go to THIS PAGE for info and sign up you big bad ass buggers.

Tuesday 3rd July 2012 workout

Tuesday
Wasted the morning waiting on stuff - tsk!!

CG Bench
to 115-kilos x 4 reps (more there) - 80-kilos x 12 reps

LPD - v/bar
to 130-kilos x 6 reps - 80-kilos x 8 reps

DODL
to 180 x F - no pop or energy.

Fat Gripz DB Holds
50-kilos @ x 3 x 25 secs (hard)

Grippers in the movies: The Punisher - War Zone 2009

It's a poor enough movie but for my sins I was watching this last night via Veetle.com and I saw one of the bad boy characters 'Loony Bin Jim' squeezing his gripper. It looks an awful lot like a Heavy Grips Gripper but must have been as weak as piss because he's repping away like there's no tomorrow, complete with the spring squeaking away. 

Google images, as always, provides:

Monday 2nd July 2012

Monday

Another day and the meter work at my brothers has still not been done. Nor have I had ANY news from my solicitor. Get on with it yer bums!!
 

V/gripper work

ably assisted by eating a lump or three of walnut cake during - yum! A good session
To:
L/H: 5/6 x 1 reps, 6/5 x 5 x 1 reps.
R/H: 6/6 x 1 rep, 6/7 x 6 x 1 reps

Sunday 1st July 2012 - shoulder n arms workout

Sunday
In lieu of apparent meter works Monday
S+A
Seated Iso Press
arm x 12 reps, 15-kilos @ x 8 reps, 30-kilos @ x 8 reps, 34-kilos @ x 6reps, 56.25-kilos @ x 4 reps

DB Hammer Curls
7.5-kilos x 12 reps @, 17.5-kilos x 10 reps @, 27.5-kilos x 8 reps @, 35-kilos x 8 loose reps @ - 17.5-kilos x 15 reps @

s/s

Heavy T/P/D
30-kilos x 12 reps, 55-kilos x 10 reps, 75-kilos x 8 reps - 55-kilos x 8 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 6 hard reps @ - 7.5-kilos x 8 reps @