Tuesday 30th April 2013

Tuesday
Usual job appointments in town - yawn - negated somewhat by being a step closer to lecturing (on grip ha ha - oh yes) at Oxford. Made training upbeat I can tell you!!

TSG
to
L/H: CoC 3 x VN, TnG, 1, 1, 1, 1, N, TnG
R/H: BBSE x VVN, VVN, N

2HP - vol
to +71-kilos x 3 x 3 reps (1st and 3rd sets r/p and 2nd n/s)

Monday 29th April 2013

Monday
Iso Press
to 62.5-kilos a side  x 2 x 3 reps again - d/s 20-kilos a side x 15 reps

s/s heavy sets

Hammer db curls
to 47.5-kilos each x 6 hard heavy loose reps - 20-kilos each x 8 reps

s/s heavy sets

TPD (easy machine)
to 16p x 6 reps - d/s 10p x 8 reps

Saturday 27th April 2013

Saturday
CG Bench
to 132.5-kilos x 2 x 3 hard reps. d/s 60-kilos x 15 reps

s/s

LPD
to stack x 9 hardish reps and then d/s 1/2 stack x 15 reps

Friday 26th April 2013

Friday
Vulcan Gripper
L/H: 5/5+B N, 1, F, 1, 1 reps
R/H: 6/6 x F, VN, VVN, 1, 1 reps

2HP - max @ 44mm
to +80-kilos x 5 x 1 reps (plan starts soon)

Wednesday 24th and Thursday 25th April 2013

Wednesday
Off

Thursday
late due to bleeding well waiting on bits and people

Power Squat machine
to 260-kilos x 8 hardish reps

Leg Press
to 630-kilos x 8 easy reps

Leg Curls
to stack x 13 r/p reps

Leg Ext
to stack x 13 r/p reps

Tuesday 23rd April 2013

Tuesday
TSG
to
L/H: CoC 3 x VN, 5 x 1, TnG, 1 x 1 reps
R/H: BBSE x VN, VVN, 1, F, F

2HP - volume
Made up set to 47mm (dunno what that weighs) for grip comp in August. There will be a short period of adaption. I may add a little one hand work and write out a program.
to +70-kilos x 3 x 3 reps. Felt the difference.

Mondasy 22nd April 2013

Monday
Iso Press
to 62.5-kilos a side x 2 x 3 reps, d/s x 20-kilos a side x 15 reps

Hammer d/b curls
to 47.5-kilos (PB??) x 6 very loose reps. 45-kilo bells in use.

TPD
hard machine
to 15p x 6 hard reps, d/s 10p x 8 reps

Saturday 20th April 2013

Saturday
Head up ass day - focus... what focus?
CG Bench Press
to 130-kilos x 2 x 3 reps then 60-kilos x 20 reps

LPD
to stack x 9 reps

Iso 1 arm rows
80-kilos x 8 reps each

Friday 19th April 2013

Friday
remnants of the lurgy / viral infection still having an effect. I clear out a load of beer crates from my TV room and feel dizzy after. Grippers fine but pinch less so. Lurgy be gone!
Vulcan Gripper
to
L/H: 5/5+B x 1, VVN, 1 reps
R/H: 6/6 x 3 x 1 reps

2HP
to +83-kilos x TnG, 1, F, 1 reps

Wednesday 17th and Thursday 18th April 2013

Wednesday
TSG
L/H: CoC 3 x N, VVN, VVN, 1, VVN, VVN
R/H: to BBSE x VVN, TnG, TnG, TnG

2HP
to + 71-kilos x 3 x 3 reps (last set d/d)

Thursday
I should check my diary. Started legs, legs were hard (esp squats), realized it should have been chest n back. D'uh!!

P squat machine
to 250-kilos x 8 reps after a single rep with 305kg

Leg Press
to 620-kilos x 8 reps

Leg Curls
to stack x 12 reps

Leg Ext
to stack x 12 reps

Tuesday 16th April 2013

Tuesday
Gym has a newly brought set of kettlebells so Dale Norris, myself and Gareth fooled around

Iso Press
to 61.25-kjilos a side x 3 x 3 reps

Hammer DB curls
to 45-kilos @ x 6 reps

TPD
to 15p x 6 reps d/s 10p x 8 reps

More or less max strength again though I am about 95% right

Monday 15th April 2013

Monday
V/Gripper
to
L/H: 5/5+B N, 1, N, VVN
R/H: 6/6 x 1, VVN, F, 1,

2HP
to +82.5-kilos x 1, 1, 1, F, 1 reps

Thursday 11th and Friday 12th April 2013

Thursday
TSG
L/H: CoC 3 x TnG, TnG, 1, 1, 1, 1, F (good reps were fast)
R/H: CoC x 3 reps, GHP 8 x 1 then 2 reps, CoC 3.5 x VVN, BBSE x TnG, 1, VN reps

2HP - vol
to 70-kilos x 2 x 3 reps

Friday
P Squat
to 250-kilos x 8 reps then 300-kilos x 6 hard reps

Leg Press
to 610-kilos x 8 reps

Leg Curls
to stack x 12 r/p reps

Leg Ext
didn't get a chance / couldn't be bothered waiting

Wednesday 10th April 2013

Wednesday
Weights on some moves down a tad by design for another session or two before back to full power.

Iso Press
to 60-kilos x 2 x 4 and 1 x 3 reps - d/s x 20-kilos x 8 reps

Hammer DB Curls
to 40-kilos x 8 reps @ (nice form)

TPD
to 15p x 8 hared reps on easy machine - d/s x 9 x 8 reps

Inch
x 1 each. Strength ok... stamina not so much

Tuesday 9th April 2013

Tuesday
Feeling loads better yet  walk into town and I felt it. Iffy guts later too.

V/Gripper (with rubber bands added as noted)
Right hand still blah, blah.
L/H: 5/5 + 1B x N, 1, TnG reps
R/H: 6/6 x TnG, 1, 1, N reps

2HP
worked to an attempt at 105.2kg. May have had it in me to go again but stopped there

Monday 8th April 2013

Monday
Still suffering a near death version of the lurgy (cough, sniff, cough). Hence light weights

C G Bench Press
to 120-kilos x 4 and 5 reps, d/s x 60-kilos x 20 reps

s/s

LPD
to stack x 8 reps r/p style

Low Row
to 3/4 stack x 12 easy reps

That had to do cos the walk back, being ill, is that much harder etc

Saturday 7th April 2013

Saturday
Relatively light, for me, session at gym still being ill
P Squat
to 150-kilos x 8 reps

L/Press
to 300-kilos x 15 reps

Leg Curls
to 3/4 stack x 15 reps

Leg Ext
to 3/4 stack x 15 reps

Thursday 4th and Friday 5th April 2013

Thursday
Ill - flu, guts, bad back and aching joints.

Friday
Hard work as not fully recovered but eating better

V/Gripper
Stayed low and did volume due to illness
B/H: to 4/4 x 3, 3/4 and 3=/6 reps

2HP
to +73.5-kilos / 96.2kg x 3 r/p, 2+ 1 f r/p and 3 r/p reps

Monday 1st and Wednesday 3rd April 2013

Monday
Seated Iso Press
to 60-kilos per side x 2 x 3 reps - d/s x 30-kilos x 8 reps

Hammer db curls
to 45-kilos @ x 8 hard reps (back strained at weekend)

TPD
to 1p x 8 reps (easy machine) d/s 8p x 10 reps

Wednesday
V Grippers
L/H: 5/5 x 4 x 1 reps, 5/6 x 1 rep
R/H: 6/6 x 3 x 1 reps

2HP - max
to 105.2-kilos x 4 x 1 reps, 1 x F and 1 more single