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!!