Friday and Monday 22nd December 2014

Friday
One hand deadlifts - thickbar

Monday
Still stinking with a cold, sore throat etc. Yet... grippers were awesome

CG Bench
to 120-kilos (no sleeves and shoulder and elbow ick) x 2, 3 and 3 reps

s/s

LPD
to stack+5 plates x 8, 10 and 12 reps

s/s

TSG - Max
L/H: CoC3 x 1, 1, 1, VVN, 1, 1, 1 = nice
R/H: CoC3.5 x 1, 1, 2, 1+VVN, 1, 1 (held closed), 1 (held) then a d/s with the 3 x 8+3 reps

Thursday 18th December 2014

Thursday
Cold and soaked thru after what felt like wayyyy more than 6 hours working

TSG - volume
L/H: RB 240 x 4 then 4 x 5 almost non-stop reps
R/H:CoC 3 x 5 reps then GHP 8 x 4 x 4 almost non-stop reps

Tuesday and Wednesday 17th December 2014

Stomach in bits. Lord knows what set me off but I started feeling it yesterday and was bad last night. Pervert / glutton for punishment that I am I still did ok Wednesday

Tuesday
Adj/t/bar work

Wednesday
One hand deadlift - thumb over
L/H: to 140-kilos x 2 x 1 reps
R/H: to 160-kilos x 2 x 1 reps

Monday 15th December 2014

Monday
On a mad mission to get loads done asap but irked by spilling a protein drink in my bag  :x I even had to wash the grippers of gunk. Grrr I also forgot the elbow sleeves and wrist wraps...and exhale...

Seated Press
to 100-kilos x 4 reps (l/shoulder still off), d/s 60-kilos x 20 reps

Hammer db curls
to 45-kilos x 8 reps

one arm cable pressdowns (on c/o pulley so double ratio)
to 9p x 8 reps @ (left elbow took a while warming up - more there for next time)

Gripper - max day
(s/s thru out)
VG 1/1 x 8 reps @, 3/3 x 3 reps @
L/H: CoC 3 x VVN, 1, VVN, 1, 1, VVN, VVN and then as R/H: - held shut for time
R/H: to 3.5 x 2 x 1 repsd, then RB 330 x VVN, 1, VVN, 1. VVN, then 1 solid and held closed rep

Friday 12th December 2014

Friday
One hand thick bar deadlifts
NB: no collars
to
L/H: 90-kilos x 3 x 3 reps
R/H: 117.5-kilkos x 1, 2 rest pause (unhappy with the 1st), 1 reps

Thursday 11th December 2014

Thursday
It's nice when you get WSM competitors like videos of yours: Mikhail aka 'Misha'.
Gripper -volume
Upped a level r/h
L/H: RB240 x 3, 3, 4, 5, 6 reps
R/H: GHP8 x 3+F, 4, 3, 3, 2 reps

https://www.facebook.com/video.php?v=10205686542909477

Wednsday 10th December 2014

Wednesday
Farting about in town (bank not open to 10am) so a coffee at 10 with Shelley then trained at Powerhouse about noon.

One hand deadlifts - thumb over 
(https://www.facebook.com/video.php?v=10205672845327046) 
to
R/H: 140-kilos x 2 r/p reps and a fail, then 3 x 1 reps (inc filmed rep). Dizzy after

Decided to ease off a notch here due to late running etc

Iso Bench Press
to 60-kilos a side x 8 reps, d/s 20-kilos x 20 reps

s/s

V handle pulldowns
to stack x 12 reps

Tuesday 9th December 2014

Tuesday
Big lay in then one ass in gear. Cold in my home gym
Adjustable Thick Bar
Thinking anything that is thick bar and has me lifting close to or over 300lbs has to be good so...
Set up + 40-kilos x 5 reps @, 80-kilos x 3 reps @, 100-kilos x 3 reps @
L/H: 120-kilos x 3, 2, 3 reps
R/H: 120-kilos x 3 reps, 135-kilos 2 r/p reps, F, 120-kilos x 8 reps

Monday 8th December 2014

Monday
Root canal work then the gym - that numbness... what fun. Later on a reply from Terry Todd (still awaiting confirmation re $10000)
 
Power squat machine
to 360-kilos x 2 reps (back still tight)
 
TSG - max work
L/H: 3 x 5 x TnG single reps
R/H: 3.5 x 5 x TnG reps.
Not as good as before
 
Seated Leg Curls
stck x 8, 10 and 15 r/p reps
 
Thick bar (solid and 35-kilos) one hand deadlifts
Testing max
to 105-kilos left and 115-kilos right

Thursday and Friday 5th December 2014

Both days from memory (log upstairs)
Thursday
Vol TSG day
to
L/H: RB240 x 5 x 4
R/H: CoC 3 x 5 x 4

Friday
to
Thick handled work
L/H: Watson axle 85-kilos x 3 x 3 reps
R/H: 97-kilos x 3 x 3 r/p reps (thumb set good)

Wednesday 3rd December 2014

Wednesday
Energy all over the place relative to the norm. After the workout I was i town on errands, bent down to look at a magazine and felt light headed on standing.

S/press
to 100-kilos x 2 x 6 hard reps, 60-kilos x 20 reps pump

hammer db curls
to 55-kilos x 6 reps, 15-kilos x 16 reps

tricep pushdown on v handle
to 16p x 10 reps, 8p x 20 reps

Tuesday 2nd December 2014

Tuesday
One hand deadlift. 2-inch hollow Watson bar
(other set up later in the week)
to
L/H: 100-kilos x 2 sets of 3 reps
R/H: 115-kilos x 3 x 1 r/p reps

Monday 1st December 2014

Monday
CG Bench
to 140-kilos x 2, 2, 2, 1 reps
Left shoulder off

V handle pulldowns
to stack+4p x 11 reps



Low rows
stack x 2 x 15 reps

all  s/s with

TSG
to
L/H: CoC3 6 x 1 reps

Thursday and Friday 29th November 2014

Thursday
Thick handled work
bar x 8 reps a hand, 50-kilos x 3 reps @, 80-kilos x 3 reps @
L/H: stayed on bar so 80-kilos x 3, 4 and 5 reps
R/H:
97-kilos x 2+F, 2+1 and 3 ugly reps

Friday
Volume work on grippers
L/H: RB 240 x 1, 4, 3, 4, 4, 6 reps
R/H: CoC 3 x 1, 4, 3, 4, 5, 7 reps

Wednesday 26th November 2014

Wednesday
Lacking oomph today. Hit the wall on Power Squats and everything after too. Too early, not well fed??

P/Squats
to 360-kilos x 4 reps

L/Press
to 460-kilos x 8 reps

Seated L/Curls
to stack + 2p x 10 r/p reps

Tuesday 25th November 2014

Tuesday
3rd session while awaiting replies.

Thick handled dumbbell deadlift work
Watson thick bar
bar (10kg) x 3 reps @, 50-kilos x 3 reps @, 80-kilos x 3 reps @

97-kilos 2-inch v-bar pin set up*
L/H: 1, 1, then 2 half off floor followed by a few failed attempts.
R/H: 2, 2, 1, 2, then failed. Wrist slightly cocked.

I'm trying to lift this as flat as possible as the bell is low (about a 10kg plate tall) and if it's tilted I'll never get it out of the box.

*Set up is the 12kg 2-inch v-bar, 60mm sleeve (from adjustable thick grip), Olympic spring clips and plates. This time I used it with both sides of the pin balanced.

Monday 24th November 2014

Monday
Seated Press
to 100-kilos x 6 reps, 105-kilos x 5 reps, d/s 60-kilos x 20 reps (oof)
 
Giant set with

Hammer curls
to 55-kilos x 6 reps, d/s 15-kilos x 20 reps

and

Gripper work
to
L/H: CoC 3 x VVN, RB240 x 2 x 1 reps, CoC 3 x 3 x 1 reps
R/H: 3 x 1 easy rep, RB240 x 1 easy rep, GHP8 x 1 rep, CoC 3.5 x VVN, 1, 1, F, 1

and

TPD
v-bar to 14p x 8 reps, d/s 10p x 12 reps

Thursday and Friday 21st November 2014

Thursday
Grippers
Volume work - more with my right than my left.
L/H: 5-6 x attempts with a CoC 3  - only a couple good
R/H: to GHP8 x 1, 2, 3, 2+1 R/P reps

Friday
Thick handled dumbbell work
Still waiting on a reply. Contacted Terry Todd via the Stark Centre Saturday morning to see if he can help and or contact Mark Henry for me. started with thick bar then to
92-kilos x strict as I can reps. 3 x 3 both hands (right better of course)

Tuesday and Wednesday 19th November 2014

Tuesday
One hand thick bar deadlifts (Watson hollow bar)
Might do this again on a solid bar tomorrow.
to 110-kilos x 2-3 reps r/h

Wednesday
Gym early (dental appointment after) @930

Iso Bench
to 80-kilos a side x 3 reps then d/s 40-kilos x 15 reps

s/s

LPD - v-handle
to stack +6p x 10 reps


Low Row
stack x 15 reps

Monday 17th November 2014

Monday
'On one' from yesterdays disappointing turn out so in an ass kicking mood. Hence..

P/Squat machine (*)
to 400-kilos x 2 reps (video'd)

Vulcan and TSG grippers (**)
to
L/H: CoC 3 x VVN, then 4 x 1 reps
R/G: CoC 3 x 1 rep, GHP8 x 1 rep, 3.5 x VVN, 3 x 1 rep (by accident - v fast easy rep), 3.5 x 2 x 1 reps, 3 x 5 reps, then 10 r/p reps

Seated Leg Curls
to stack +4p x 10 r/p reps

* I'd seen 400-kilos as a possibility and something to aim for since I first used the machine.
** follows a chat on Ironmind. I might try for a 3.5 cert again

Tuesday and Wednesday 12th November 2014

Tuesday
worked with Shay on adjustable and chatted about comp.
to 133.2kg x 3 x 1 reps easy (RH)

Wednesday
2nd BSN NoExplode 3.0 session

CG Bench
to 140-kilos x 3 x 3 reps, 60-kilos d/s (feet up) x 20 reps

s/s

V handle LPD
to stack + 5p x 3 x 10 reps

Low Rows
15p x 10 reps, stack x 10 reps then 1 arm 17 x 8 hard reps r/h and 15p x 10 reps l/h

Thursday and Monday 10th November 2014

ThursdayPinch and cone / Hornetop work
 
Monday
Trying the BSN NoExplode 3.0 today.

Seated Press
to 120-kilos x F, dropped back to 100-kilos x 6, 10 and 12 reps and a d/s of 60-kilos x 20 reps (felt light)

Hammer DB Curls
to 60-kilos x 6 reps

TPD
to 14p x 12 reps

Penny pinch
Testing set up.
A few members tried the set up I made (2 thin but broad washers on a carabina) with 5-kilos loaded to the pin (about 7.25kg total) and only myself and 1 other managed it. I worked to 14.25kg all in (RH only).

Wednesday 5th November 2014

Tuesday
V/Gripper work

Wednesday
Short n sweet (using BP BCAA energy drink @ 100mg caffeine)

P/Squat machine (L/P as well next time)
to 380-kilos x 4 reps (PB)

L/Curl
to stack+5p x 10 r/p reps

FWC
to 40-kilos x 2 x 10 reps
hurts thumbs as I do it thumb under and the handles are short and hurt left index finger... not sure why.

s/s

RWC
to 15-kilos x 2 x 10 reps

Monday 3rd November 2014

Monday
CG Bench
to 160-kilos x 3 x 1 reps (2nd fast)

V handle pulldowns
to stack + 5plates x 3 x 10 reps

Adj T/Bar
to
L/H:  +125-kilos x 1 rep, 2+1 TnG reps, 130-kilos x 1, 1, F reps
R/H: =130-kilos x 1, 3 reps, 135-kilos x TnG, 1 reps (strong), 140-kilos x 1 rep

Friday 2nd November 2014

Friday
2HP (no time for adj t/bar)
to 112.7 x 2 of 5 x 1 reps

Wednesday 29th October 2014

Wednesday
Seated Press
to 120-kilos x F, F so dropped to 100-kilos and did 3 x 6 reps

Hammer d.b curls
to 60-kilos x 6 reps

TPD
with Shay
used a D handle set up
to 14p x 12 hard reps

MDB
to
L/H: 4-inch board x 1 rep, 2-inch x F
R/H: 2 x 1 reps

Tuesday 28th October 2014

Tuesday
Errands then
Horne Top Lift
to 80-kilos then holds with 65.15-kilos (as close as I could get it)
L/H: 3 x 10 seconds
R/H: 3 x 20 seconds

Monday 27th October 2014

Monday
P/Squat
to 370-kilos (PB) x 4 reps

V/Gripper (s/s thru out)
to
L/H: 6/5 x 3 x 1 reps
R/H: 7/7 x VVN, N, N reps

L/Press
160-kilos x 8 reps, 280-kilos x 8 reps, 460-kilos x 8 reps

L/Curl
stack x 10 reps, +3p x 10 reps, +6p x 10 reps

Friday 24th October 2014

Friday
Trained with Shay. First to pay entry fee :D
2HP
to 109.7-kilos x 5 x 1 reps

Adj/T/Bar
to
L/H: off so dropped to +120-kilos for reps
R/H: 3 x 1 reps with +135-kilos

Tuesday 21st October 2014

Tuesday
Trained with Carl
Cone lift
to 90+ kilos (about 92kg). This will be more than anyone else has ever to the best of my knowledge.

Monday 20th October 2014

Monday
Seated press
to 120-kilos x 3 reps and 60-kilos x 20 reps

Hammer db curls
to 60-kilos @ x 6 reps

Tricep pressdown
to 16p x 8 reps (sleeves on but feet lifting)

V/Gripper
left hand off
L/H: 5/6 x 2 of 6 attempts x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 17th October 2014

Thursday
2HP
took a while to get to working weight.
109.7-kilos x 4 of 7 x 1 reps (3 fails or half lifts)

Friday
Power squat machine
to 365-kilos x 4 reps

L/Press
to 450-kilos x 8 reps

Seated L/Curl
to stack +3 plates x 10 reps

Adj/T/B
to 130-kilos x 2 x 1 reps R/H (edge taken off my pinch last night?? so I dropped 120-kilos and repped it out x 2 sets (10 and 6) oof!

Wednesday 15th October 2014

Wednesday
C/G/Bench
to 160-kilos x 3 x 1 reps, 60-kilos x 20 reps

s/s

LPD (D bar)
top stack + 6p x 8 reps

s/s

Low Cable Rows
13p x 8 reps, stack x 8 reps, 12p per hand (one at a time) x 8 reps, 16p per hand x 8 reps

Monday 13th October 2014

Monday
Up early in spite of being off last week and this week. Busy(ish) weekend yet I'm awake before 5... So gym early

Seated Press in rack
to 120-kilos x F (changed to a more upright position), 100-kilos x 8 reps, back to usual seat position 120-kilos x 2 reps, 60-kilos x 20 reps

s/s

Hammer DB Curls
to 60-kilos x 6 r/p reps

T/Pu/Downs
stack + 6 stacker plates x 8 reps. I can't go heavier as having 6 plates on top means it hits the stops. So I'll go back to pressdowns next time. 12p x 8 reps p/downs

s/s thru out

V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps (first hard), 6/5  x VVN
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 10th October 2014

Thursday
2HP
to 109.7-kilos x 3 of 5 attempts

Friday
Power squat machine
to 360-kilos x 4 reps

Leg Press
to 440-kilos x 8 reps

Leg Curl
stack x 12 reps, +3p x 10 reps, +5p x 8 reps

Adj T/Bar
to
L/H: 130-kilos x 3 x 1 reps
R/H: 135-kilos x 1 rep, 137.5-kilos x 1 rep, 140-kilos x 1 rep, 130-kilos x 2 x 3 reps

Wednesday 8th October 2014

Wednesday
DO Deadlift (normal bar) - with Gareth Felton
to 205-kilos x 1 rep

CG Bench - Daniel Ferret
to 160-kilos x 2 x 1 reps, then a couple of fast 2-3 rep sets with 140-kilos

Wednesday 1st October 2014

Wednesday
P/Squat machine
to 350-kilos x 4 reps

L/Press
200-kilos x 8 reps, 420-kilos x 8 reps

L/Curl
stack x 10, 12 and 14 reps

MDB work
L/H: 3 x 1 reps with tilt (on block)
R/H: 1, 3, 4 reps

Monday 29th September 2014

Monday
Bwt back up a few pounds (19st 6lbs)

CG Bench
to 155-kilos x 3 x 1 reps

LPD (med space d handle)
to stack + 6p x 8 reps

V/Gripper
L/H: 5/6 x 5 x 1 reps, 6/6 x 2 x VN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1/4 inch

Thursday 26th September 2014

Thursday
Nada

Friday
With Shay
2HP
to 18.7-kilos x 4 x 1 reps

Adj T/Bar
Tried 120kg right after pinch... bad idea ha ha
w/up then
L/H: 130-kilos x 1 rep, 131.25-kilos x 3 x F. 130-kilos x F
R/H: 133.75-kilos x 3 x 1 reps

Tuesday and Wednesday 24th September 2014

Tuesday
V/Gripper

Wednesday
Seated Press
to 115-kilos x 4 reps

Hammer DB Curls
to 55-kilos @ x 6 reps

Tricep Pushdown
stack + 5 plates x 8 reps

Cone work
+40-kilos x 3 reps @, +60-kilos x 3 reps @
L/H: +70-kilos x F, 2 r/p reps, 2 and 1 F r/p reps
R/H: +70-kilos x 3 r/p reps, +72.5-kilos x 1 easy rep, +75-kilos x 5 x 1 reps

Monday 22nd September 2014

Monday
P/Squat
to 340-kilos x 4 reps

L/Press
t0 415-kilos x 8 harder than I expected reps

L/Curls
stack x 10, 12, 14 and 16 reps

MDB
x 1, 3, 3, 3 reps

Wednesday 17th September 2014

Wednesday
Close Grip Bench
to 152.5-kilos x 4 x 1 reps

Wide D handle pulldowns
to stack +6p x 8 reps

s/s
 
Adj T/ Bar (done with Shay)
to
L/H: 131.25-kilos x 2 x 1 reps
R/H: 135-kilos x 3 x 1 reps

Tuesday 17th September 2014

Tuesday
2HP
to 108.7 x 3 x 1 reps

Horn
to +80-kilos x 2-3 x 1 reps

Monday 15th September 2014

Monday
Seated press
to 112.5-kilos x 6 reps

hammer db curls
to 55-kilos x 6 reps @

T/Pu/down
to stack +2.5 stacker plates x 8 reps

s/s through out with

V/Gripper
to
L/H: 5/6 x 5 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps

Friday 12th September 2014

Friday
6pm
Adjustable thick bar
to
L/H: 130-kilos x 5 x 1 reps
R/H: 133.75-kilos x 4 x 1 good and 1 x 1 iffy reps

Wednesday 10th September 2014

Wednesday
Legs (should have been shoulders n arms but what the heck). Bwt a bit down as guts off last night

P/Squat Machine
to 350-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps

Leg Curls
to stack x 16 reps

Vulcan Gripper
s/s during legs. Hands a bit off after 2HP last night
to
L/H: 5/5 x 2 x 1 reps, 5/6 x TnG, VN, 1, F (mis load), 1 reps
R/H: 6/6 x 2 x 1 reps, 6/6 x VN, 1, 1, 1 (inc solid hold) 7/7 x F

Tuesday 9th September 2014

Tuesday
2 hand pinch
to 107.7-kilos x 1, 1, 2*, 1 reps

Monday 8th September 2014

Monday
CG Bench
to 155-kilos x 4 x 1 reps

s/s

small handle pulldowns
to stack + 7 plates x 2 x 8 reps

small handle low rows
stack + 7 plates x 2 x 10 reps

Millennium Dumbbell
1, 2, 3, 2 reps

Friday 5th September 2014

Friday
6pm
Adj / T / bar
to
L/H: 130-kilos x 4 of 5 x 1 reps
R/H: 132.5-kilos x 5 x 1 reps

Wednesday 3rd September 2014

Wednesday
Power Squat machine
to 340-kilos x 6 reps - all on the hole

L/Press
to 390-kilos x 6 reps.
Been a while and felt heavy

L/Curl
stack x 8, 10 and 12 reps

L/Ext
stack x 8, 10 and 12 reps

V/Gripper
s/s thru out workout. To:
L/H: 5/6 x 7 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x 2 x F

Spotted Dale to 180-kilo c/g/b/p using slingshot

Tuesday 2nd September 2014

Tuesday
2HP
to 107.7-kilos x  3 x 1 reps.

Stay here, or close to it, and work to 6-8 x 1 reps before going up. Work on pinch for proposed comp.

Monday 1st September 2014

Monday
Iso Press
to 70-kilos x 4 reps a side

s/s

Hammer DB Curls
to 55-kilos x 6 reps

Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps

MDB
R/H: x 1, 3, 3, 2

Friday 30th August 2014

Friday
After work
2HP
to 109.45-kilos x 2 x 1 reps

Wednesday 27th August 2104

Wednesday.
Running a bit late sorting stuff out.

CG Bench
to 152.5-kilos x 3 x 1 reps

s/s

LPD (D-handle)
to stack +6 plates x 6 reps

Adj/T/B
B/H: +80-kilos x 6+ reps each, +120-kilos x 3 reps each, +135-kilos x 2 x 1 left but zero right.
Then 140-kilos x 1 iffy rep right handed followed by a fail. Dropped to 130-kilos x 1 + a fail L/H and 2 + a fail right hand.

Tuesday 27th August 2014

Tuesday
V/Gripper only
Nut was getting too tight so a half turn and ta da.
to
L/H: 5/6 x 6 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Monday 25th August 2014

Monday
P/Squat
to 320-kilos x 6 reps with a pause in the hole on rep 6

L/Curls
stack x 8, 10 and 12 reps

MDB1, 3 (ns) and 3+1 reps

L/Ext
stack x 10, 12 and 14 reps

Friday and Sunday 24th August 2014

Working, as per now, Thu, Fri and Sat so I'm still not doing the big workouts during these days.

Friday
V/Gripper
L/H: off. :(
R/H: 6/6 x 6 x 1 reps

Sunday
Off to Cardiff for lunch and tight on time so w/o was 40 mins tops
2HP
to 107.5-kilos x 3 x 1 reps :D

Tuesday and Wednesday 20th August 2014

Tuesday
2HP
to 107.5 x 1 reps

Wednesday
CG Bench
to 150-kilos x 4 x 1 reps. Fast off chest. Previous 100-kilo was paused momentarily for 6 reps

s/s

Low Row
to stack + all the stacker plates x 3 x 8 reps

Adj T/Bar
to +135-kilos x 1 rep each (137 total)

Monday 18th August 2014

Monday
I dislike not training by virtue of work but I need to get used to that. Still had my 'head on'

Seated Press
to 110-kilos x 6 reps

Hammer curls
to 45-kilos @ x 8 reps

Tricep pushdowns
15p x 8 reps, stack x 8 reps, x 10 reps

Wednesday 13th August 2014

Wednesday
Back to the - legs + showing off / MDB

Power squat
could have gone higher I think
to 280-kilos x 6 reps

s/s

MDB
1, 1, 3 + attempt left hand x F

L/Curls
stack x 8, 10  and 12 reps

L/Ext
stack x 8, 10  and 12 reps

Wednesday 6th August 2014

Wednesday
last days workout before event
 
CG Bench
to 162.5-kilos. I even did a 155-kilo mis-load (5k heavy on one side ha ha). Dropped to 100-kilos x 8 reps

s/s
 
Low Rows
to stack +7.5 plates (all the gym has) x 8 reps

Tuesday 5th August 2014

Tuesday
Getting sore all over. One day left

2HP
4 x holds at working weight

Stub work

Sunday and Monday 4th August 2014

Sunday
V/Gripper

Monday
S/Press
to 120-kilos x 4 reps (PB), 60-kilos x 20 reps

s/s

Hammer db curls
to 45-kilos @ x 6 reps, 60-kilos @ x 5/6 reps

TPD
to 18p (PB) x 4-5 iffy reps, switched to pressdown and did 6 more reps. Then the stack x 8 reps

last of 2-3 training sessions before comp

Friday and Saturday 3rd August 2014

Friday
Leverage work with axe.

Saturday
Power Squat
to 340-kilos x 7 reps (?) then 370-kilos x 3 reps

L/Curl
to stack + 5p x 10 reps

Adj T/B
to working weight x 1, 3 Then 140-kilos x 1 rep each.
Dropped back to 120-kilos 4 reps @, 120-kilos x timed holds. 120-kilos x ex both hands.

NB: do not burn (small) palm of right hand with red hot fork and or get tiny cut on left hand thumb

Tuesday thru Thursday 31st July 2014

Tuesday
2HP
 
Stub work

Wednesday
Ill. As in puking from one (middle of the night) and don't ask from the other.

Thursday
Rough but capable so...
CG Bench in rack
to 140-kilos x 3 reps, then 145-kilos x 2 reps, 150-kilos x 1 rep, 155-kilos x 1 rep and a surprising 160-kilos x 1 rep. Illness depleting energy (very little food eaten) but strength still there.

V handle pulldowns
to stack +5plates x 8 reps

Wrist Curls
FWC: to 40-kilos x 8 reps
RWC: to 20-kilos x 8 reps

Sat thru Monday 29th July 2014

Saturday
Over Swansea watching the last of the Rugby 7's then our for a bit.

Sunday
Aberdare motorcycle races

Monday
Early but very time limited (3 mins late for an appointment)

Seated Press
to 117.5-kilos x 5 reps

Hammer DB curls
to 42.5-kilos x 8 reps (more there but time...)

TPD
to 12p x 8 reps only - time

Wednesday thru Friday 25th July 2014

Wednesday
CG Bench
to 160-kilos x 4 x 1 hard reps

Low row
to stack + 7 stacker plates x 15 reps easy

Thursday
L/Axe work

Friday
Heat n sleep = massively hard n draining
P/Squat
tried 380-kilos = bombed lol so 340-kilos x 5 reps. Annoying cos I did 6 last time

L/Curl
to + 4 plates x 8 reps

Adj/T/Bar
to sets of 2 and 3 reps at working weight

Tuesday 22nd July 2014

Tuesday
Getting pissed off this week with piss poor service and inability for some to return calls. Helps motivate me in the gym mind.

Trained with Carl again. 2HP blasted so hard that stub work wasn't lol.

2HP
to working weight x 3 non-stop reps (set up kisses the floor) x 3 sets

Stub

Monday 21st July 2014

Monday
Hell week (or more accurately 10 days). Not helped by 6 pints yesterday with Parky lol

Seated Press
to 117.5-kilos x 3 reps

s/s

Hammer db curls
to 35-kilos x 4 x 8 reps

TPD
to 17.5-kilos x 4 reps (5??)

all s/s with

V/Gripper
to
L/H: 5/6 x 7 x 1 reps
R/H: 7/7 x 2 x F

Thursday and Friday 18th June 2014

Thursday
Ax lever work

Friday
appt first thing so very late (for me) at the gym. Also don't drop phone down the loo!! Arrgghh!!

P/Squat
to 340-kilos x 6 reps

L/Curls
stack x 8, 10 and 14 reps

Adj/T/Bar
to +130-kilos x 1 and 140-kilos x F then back down to  3 x 3 reps x +120-kilos

Tuesday and Wednesday 16th June 2014

Tuesday
2HP
lots of singles, 1 double and 1 triple at the working weight

Stub work

Wednesday
CG Bench on smith
to 1 x 160-kilos (4 x 1 last time)

V handle LPD
to +3p x 8 reps

Then off for an appointment in town at 1.30pm

Monday 14th July 2014

Monday
All day yesterday at Trojan's Strongest Man. Met lots of old buds.

God, if he exists, takes the mick. Proper biting my lip walking to the gym only to have a great session and feel half decent on the way back.

Seated press
to 115-kilos x 4 reps after 112.5-kilos x 6 reps. SD 60-kilos low position (hvy is high) x 20 reps

Hammer curls
to 32.5-kilos @ x 5 x 8 reps

TPD
to 17p x 8 reps (PB)

V/Gripper
s/s thru session
L/H: 5/6 x 7 x 1 reps (annoying after so many near reps the last few weeks lol)
R/H: to 7/7 or L21 x VVN, VVN, 1 and N

Thursday and Friday 11th June 2014

Thursday
Grip with Carl

Friday 
at gym at 7.40am - earliest yet

P/Squat
to 300-kilos x 6 reps

L/Press
stretches only - time issue

L/Curls
stack x 2 x 12 reps - time issue

all s/s with

Adj T/B
to doubles left and triples right

Tuesday and Wednesday 9th July 2014

Tuesday
2HP
to a non stop kiss n go triple (lots of TOT)

Stub work


Wednesday
Mid-day. Back not 100% but a lot better

CG Bench - smith machine
to 160-kilos x 4 x 1 reps

DOTBDL
to 195-kilos x 3, 4 and then 5 reps. Had an idea to do 6 or try 205-kilos. Tried the 1 rep and failed.

Done

Monday 7th June 2014

Monday
Walking to the gym like an old man and lifting like a bull on arrival = pfft lol

Seated Press
to 110-kilos x 6 reps then 120-kilos x 1 rep, 122.5-kilos x 1 rep (PB) and 125-kilos x 1 rep (also a PB). I moved 130-kilos but no go.

s/s

Hammer DB Curls
to 60-kilos a side x 6 reps

TPD
to 17p x 6 half tidy reps

s/s

V/Gripper
to
L/H: 5/6 x 6 attempts of which 2 were TnG reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps and an attempt at 7/7 but I was done

Thursday 3rd July 2014

Thursday
Awful nights kip (back issue) meant... pfft. So forget doing legs. Today was one movement only and it was done to test my sanity. The skin on my fingers of both hands was sore after.

Adj T/Bar
worked to +120-kilos
L/H: 2 RP, 3 RP, 2 RP, 1, 2+F, 2, 2, 3, 3 reps
R/H: 1 x slow rep, 1 x timed hold, 1 x timed hold (both good), 3 followed by 5 x 5 reps then one rep with an added 6kg kettlebell for fun.

Tuesday and Wednesday 2nd July 2014

Tuesday
2HP

Stub

Wednesday
CG Bench on smith (didn't wanna wait for Power rack)
to 155-kilos x 2 x 1 reps

s/s

LPD with D bar
to stack + 2 plates x 3 x 8 reps

Iso Mid-row
to 60-kilos @ x 8 reps

Monday 30th June 2014

Monday
Early (8.20am) and back still aching.

Seated Press
to 110-kilos x 5 reps (v good for me), 60-kilos d/s x 15 reps

Hammer curls
to 55-kilos x 6 reps

TPD
to 16+1 stacker plate x 6 reps

Vulcan
In between everything else to:
L/H: 5/6 x TnG, VN, VN, 1, 1, 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 27th June 2014

Thursday
Chiro appt around lunchtime. Looser but still sore.

Leverage work
2 x good times (usually I do a 50%, 75% and then max effort - this was 2 x max efforts)

Friday
Back still sore. Indeed I could barely straighten my legs out on the leg press and seated curl machine so... also stopped before max weight on the p/squat.

P/squat
to 240-kilos x 6 reps, 280-kilos x F.

L/Press

L/Curls

Adj T/B
to
L/H: +125kg x 2 reps, +130kg x F
R/H: +135kg x 1 rep, +140-kg x F, 137.5kg x F

Will start working in increasing times at 120kg

Tuesday 24th and Wednesday 25th June 2014

If it's not one thing it's another. Back aches so appt booked for tomorrow pm at chiro

Tuesday
2HP
to 100.2 x 6 x 1 reps - I'm gonna work to add rep after rep, after rep. If poss a 2nd session each week too

Stub work

Wednesday
Early so as to 'fix' missed appt yesterday
All hard due to back ache

CG Bench
to 150-kilos x 2 x 1 reps

s/s

Iso P/downs
to 75-kilos @ x 3 x 6 reps

Low rows
to stack x 12 reps

Monday 24th June 2014

Monday
Guts still not 100% (writing this Tuesday) but better than they were. Bwt up a bit and hips feeling it.
Forgot elbow sleeves so...
Seated Press
to 100-kilos x 6 reps then 105-kilos x 4 reps

s/s
 
Hammer DB Curls
to 55-kilos x 4 loose reps
 
TPD
to 15p x 8 reps

Thursday and Friday 20th June 2014

Thursday
leverage work

Friday
P/Squat
to 360-kilos x 4 reps

L/Press
to 520-kilos x 15 reps

L/Curl
to stack +5p x 10+1+1+1 reps

Adj T/B
to +120-kilos (off my game at this point) x
L/H: 3 x 1 reps
R/H: 3 x 2 reps

Tuesday 17th and Wednesday 18th June 2014

Tuesday
2HP

Stub work

Wednesday
Stomach still not co-operating. Out damn bug!!

CG Bench
to 150-kilos x 1 rep (140, 142.5, 145 and 147.5 all 2 x 1 reps)

LPD
to stack + 2 plates x 3 x 8 reps

Monday 16th June 2014

Monday
Ill over the weekend (couple of likely reasons) and this showed when I hit the wall at the end of the workout. Only gritting my teeth got me as far as it did. Lost 3 lbs in spite of feeling bloated.

Seated press
to 107.5-kilos x 4 reps (diff bench from my preferred choice)

Hammer d/b curls
to 60-kilos @ x 4 left and 6 right (left hand was opening - v/g work?)

TPD
to 17p x Fail (wall / ill)

V/Gripper
to
L/H: 5/6 x 1, VVN, VVN, VVN, VVN, TnG, F
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 + 1 fail reps

Friday 13th June 2014

Friday
P/Squat
to 355-kilo x 5 reps

L/Press
to 500-kilos 16 r/p reps

L/Curl
to stack + 4p x 13 reps

Adj T/B
L/H: to +125-kilos x 4 x 1 reps
R/H: to +130-kilos  x 1, 1, 3 reps

Monday 9th thru Wednesday 11th June 2014

Where have I been all week ha ha

Monday
Seated Press
Started in iso machine and my left shoulder hated that so...
to 100-kilos x 8 reps in the rack

Hammer DB Curls
to 55-kilos x 6 reps

TPD
to 17p x 6 reps
 
V/Gripper
between the above
to
L/H: 5/6 x F, N, N, N, VN, VN.
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x TnG and 1 x VVN

Tuesday
faffed about

Wednesday
8am at the gym. Trained with Shay on bench and limited time so
CG Bench Press
to 142.5-kilos x 4 x 1 reps - 60-kilos x 30 reps

s/s

LPD
to stack +2 plates x 3 x 10 reps

PM workout
2HP

Stub work

Thursday and Friday 6th June 2014

Thursday
am
Pinch

pm
Stub

Friday
P/Squat machine
to 355-kilos x 4 heavy reps

L/Press
to 500-kilos x 15 reps

L/Curl
to +6 stacker plates x 8 reps
s/s

Adj T/B

Monday thru Wednesday 4th May 2014

Monday
Seated press (at home) in rack

Tuesday (done v late)
Pinch work
in a word - awful

Wednesday
@ PH
C G Bench
to 140-kilos x 4 x 1 fast reps

s/s

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

DODLTL (standard bar)
609-kilos x 8 rfeps, 100-kilos x 8 reps, 140-kilos x 8 reps (*belt on but loose), 160-kilos x 4 reps belt tight

Friday
Nowt yesterday (interview etc) so I might do grip tomorrow.

P/Squat machine
to 350-kilos x 4 reps (PB)

Leg Press
to 480-kilos x 27 reps (r/p as legs and calves are shot)

Leg Curl
to stack +4 stacker plates x 8 + 2 r/p reps

Wednesday 28th May 2014

Wednesday
In the gym at 8am again. A lift into town for appointments and onwards - so a short n sweet workout.

CG Bench
to 135-kilos x 3 x 3 reps (keep an eye on the groove).

LPD
to the stack + 3 stacker plates x 8 reps

Tuesday 27th May 2014

Tuesday
Trained with Carl Rogers again.
Grippers
L/H: 5 x 1 attempts (most good) with a '3
R/H: A few attempts at a 3.5 and HG350 (Carl's and a new version)

2HP
12 x 1 at working weight.

Stub
We used his set up over mine. A drop in weight and still not as per the kit we'll use on the day but I did ok.

Monday 26th May 2014

Monday
Iso Press
to 65-kilos a side x 4 rep - d/s 20-kilos a side x 15 reps

Hammer db curl
to 55-kilos @ x 8 rep

TPD
to 16p + stacker plate x 6 hard reps - d/s 11p x 10 reps

Friday 23rd May 2014

Friday 
P/Squat machine
to 345-kilos x 4 reps (PB).

Leg Press
to 480-kilos x 25 reps (calves cramping etc)

Leg Curl - seated
stack x 4 x 12 reps

FWC
to 35-kilos a hand x 8 reps

RWC
to 17.5-kilo a hand x 10 reps

Thursday 22nd May 2014

Thursday
I should check my phone bill before working out - I'd have broken the building never mind PB's. Damn!!

Leverage work

Adj T/Bar

Wednesday 21st May 2104

Wednesday
early to gym - appointment at 1130am

CG Bench Press
to 132.5-kilos x 3 x 4 reps d/s 60-kilos x 20 reps

Low row pulley
to stack + 6 stacker plates x 8 reps

Tuesday 20th May 2014

Tuesday
Grippers
warmed up on vulcan and then switched to a HG300 then a CoC 3
L/H: to CoC 3 x 5 attempts (4 good)
R/H: to CoC 3 x 5 x 3 reps

2HP
right thumbs been playing up so back to old school volume
working weight x 12 reps total (2-3 doubles)

Stub work

Monday 19th May 2014

Monday
Seated Press
to 107.5-kilo x 5 reps (could be tidier)

s/s

Hammer DB Curls
to 60-kilos x 4 reps

s/s

Tricep Pressdown
to 16p x 8 reps - d/s 11p x 12 reps

Still needing a boost in energy

Thursday 15th May and Friday 16th May 2014

Thursday
Grip

Friday
Power Squat machine
to 340-kilos x 4 reps

Leg Press
to 440-kilos x 30 reps

Leg Curl
stack x 3 x 15 reps

Forward w/curls
to 32.5-kilos x 12 reps

Reverse wrist curls
to 15-kilos x 12 reps

Tuesday 13th and Thursday 14th May 2014

Tuesday
Grip workout

Wednesday
In the gym at 8 am - I've trained late and I've trained xmas day but 8am was a first and BOY am I feeling it now lol. I kept it short n sweet as time was of the essense.

CG Bench
to 130-kilos x 3, 4 and 4 reps. No time for a drop set

Lat Pulldowns (D bar)
to stack x 8 reps, plus 1p x 8 reps, plus 2p x 8 reps

Bodypower tickets booked. Long ass day but fun!

Monday 12th May 2014

Monday
Seated Press
to 107.5-kilos x 4 reps, d/s 60-kilos x 15 reps

s/s

Hammer DB Curls
to 50-kilos x 8 reps (thought about 60-kilos but decided to leave it)

s/s

Tricep Pressdown
Twinging left elbow
to 16p + 2 stacker plates x 1 iffy rep, dropped to + 1 stacker plate x 5 reps
d/s 10p x 15 reps

Thursday 8th and Friday 9th May 2014

Thursday
Lever work

Adj T/Bar work

Friday
Power squat
to 335-kilos (PB) x 4 reps

Leg Press
to 400-kilos x 30 reps (for a change)

Leg Curl
stack x 2 x 15 reps

Tuesday 6th and Wednesday 7th May 2014

Tuesday
V/Gripper

2HP - volume
Stub work
Wednesday
CG Bench
to 140-kilos x 2, 3, 2+F, 60-kilos x 20 reps

s/s

Iso lever row
to 110-kilos x 6 reps

Pullover machine
3/4 stack x 12 reps, stack x 2 x 12 reps

Monday 5th May 2014

Monday
Old man shoulder (left) takes a while to get going but then...
Seated Press
to 105-kilos x 4 reps - d/s 60-kilos x 15 reps

s/s

Hammer db curls
to 55-kilos x 7 reps

s/s

TPD
to 16p x 8 reps - d/s 11p x 8 reps

Friday 2nd May 2014

Friday
P/Squat
to 331.25-kilos x 4 reps (tad more there)

L/Press (H3 again)
to 660-kilos x 8 reps (tried 680 and it wouldn't budge ha ha)

L/Curl
stack x 3 x 14 reps

W/Curl
from 15kg, 22.5, 27.5 and 32.5 x 12 reps

s/s

R/W/Curl
7.5kg, 10, 12.5 and 15 x 10/12 reps

Thursday 1st May 2014

Thursday
Much faffing about later...

Lever axe work

Adj t/bar work

Wednesday 30th April 2014

Wednesday
Early - before the gym officially opened. Mind you I was awake at 5am. Deep scratch to right palm helping local shop move their chiller cabinet yesterday (4kilos of chicken and other bits in return mind  :D )
Shay joined me for 90%

CG Bench Press
to 140-kilos x 4 x 2 reps, d/s 60-kilos x 20 reps feet up

s/s

LPD
to stack x 3 x 10 reps

SLDL (DB)
40-kilos x 12 reps, 70-kilos x 12 reps, 90-kilos x 12 reps.

Tuesday 29th April 2014

Tuesday
V/Gripper
LH off. RH fine (except splinter in thumb from moving safe yesterday)
L/H: 5/5 x 3 x 1 reps, 5/6 x N, VN, VN, VN reps
R/H: 6/6 x 6 x 1 reps

2HP
to 92.7-kilos x 3 x 3 reps

Stub work - max
It'll be interesting to see what I do on a closer to the real thing set up.

Monday 28th April 2014

Monday
Seated Press in rack
to 102.5-kilos x 2 x 6 reps

s/s

Hammer db curls
to 55-kilos x 6 reps loose

s/s

Tricep Pressdown
to 16p x 6 reps

Bwt: 19st 6.5lbs. Not bad for 5 days of iffy belly.

Thursday 24th and Friday 25th April 2014

Thursday
Iffy belly

Friday
Power squat machine 
to 330-kilos x 4 reps (more there)

Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time

Leg Curls
2 x 12 reps x stack

2HP
set up crap so will do a session later or tomorrow

Wednesday 23rd April 2014

Wednesday
Iffy belly - annoying
C G Bench Press
to 140kg x 4 x 2 reps

In between, for giggles and as a challenge between gym buddies, I did 13p x 30 reps on wide bar pulldowns

Iso Row Mid-row
to 60kg a side x 4 x 6 reps

Stiff legged deadlifts with a dumbbell
45kg x 15 reps, 60kg  x 15 reps, 80kg x 15 reps

Tuesday 22nd April 2014

Tuesday
Carl Rogers came down - grip training commences :D
V/Gripper
to
L/H: 5/5 x 6 x 1 reps
R/H: 6/6 x 6 x 1 reps
Way better than the last session

2HP - max
to 105.7-kilos x 1, 2 x F

Stub work
good session

Monday

Monday
S**t feels heavy today. Ooof.
Seated BB Press
to 100-kilos x 4 x 5 reps (last set best) - d/s 60-kilos x 8 reps (felt in delts)

s/s

Hammer DB Curls
to 42.5-kilos x 8 reps

s/s

TPD - h/mach
to 13p x 8 reps - d/s 7p x 10 reps

Friday 18th April 2014

Friday
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6

P/Squat
to 327.5-kilos x 5 reps

L/Press
to 700-kilos x 6 reps

Leg Curl
Stack x 6 x 6 reps

W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.

Ouch

Wednesday 16th April 2014

Wednesday
The busy one. Trained with Pete Reynold (a whey gym ex member)
CG Bench Press
to 140-kilos x 2 x 2 reps and 1 x 3 reps - no spot. DS: 60-kilos x 25 reps

LPD on D bar (long)
to stack x 10 reps


DOTL SLDL - on blocks
to 100-kilos x 3 x 8 reps fast

Tuesday 15th April 2014

Tuesday
V/Gripper
Left hand off. 5/5 v easy 5/6 tough

L/H: 5/6 x VN, F (most about 1/2 inch), N, F, F, 5/5 x 1 easy
R/H: 6/6 x 6 x 1 reps (1 TnG)

2HP - timed holds
warmed up slowly to working weight then each attempt got better - 4 in total

Monday 14th April 2014

Monday
Seated Press in rack
to 100-kilos x 3 x 6 reps. Shoulders ache until I'm warmed up so no super heavy stuff. No DS

s/s

Hammer dumbbell curls
to 60-kilos @ x 6 loose  / ugly reps

TPD
to 15.5 plates x 6 reps, DS 10.5 plates x 10 reps

Bwt 19st 6.5lbs / 272.5lbs

Friday 11th April 2014

Friday
Power Squat
to 327.5-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps only

Adj T/Bar
1, 2 and 3 r/p singles with working weight

Thursday 10th April 2014

Thursday
Cocked up workouts FFS lol and then was over Merthyr and had a visitor... so a late shortish w/out

V/Gripper
to
L/H: 5/6 x 6 efforts - 1-2 ok
R/H: 6 x 6/6 x 1 reps

Stub work
V good first right hand effort

Wednesday 9th April 2014

Wednesday
back aching, shoulder less so... I'm getting old ha ha. Rack in use so...
Iso Bench
to 70-kilos x 6 reps - felt heavy, d/s 30-kilos @ x 15 reps

Pullover Machine
to stack x 3 x 8 reps

Stiff legged deads with dumbbell
from 10-kilos x 12 to 80-kilos x 12 reps
Loosen tight back, done fast from floor

Tuesday 8th April 2014

Tuesday
Awful nights sleep - aching shoulder and another issue. However, scored 95% on a literacy and numeracy test for a job offer at a chocolate factory so... I'd have aced it if I'd have slept better ha ha

Axe / lever work
never gets easy but added time - seriously hurts where it sits in my right hand.

2HP - volume
3 x 11 d/d reps with working weight. Last set best.

Sunday 6th and Monday 7th April 2014

Sunday
Over Bargoed again - this time with Chris 'Mellon' Melling et al.
Yoke to 200+ - back spasm and an inability to get it to sit tight on my traps = ouch
Arm over arm to 200?? = biceps sore Monday
Fingals 100-kilos x a couple then sleeve added (200kg total) flipped 2 x 1 reps. Bugger from waist to chest but then easy.

Monday
Sore / stiff biceps, tops of thighs and lower back from yesterday hence...
Seated Press
to 107.5-kilos x 2 x 3 reps - d/s 60-kilos x 15 reps

s/s

Hammer DB Curls
5 sets to 50-kilos x 6 reps

s/s

TPD
to 16p + 1 x stacker plate x 5 ugly reps d/s 10p + stacker plate x 10 reps

Friday 4th April 2014

Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps

Leg Press
to 700-kilos x 8 reps

Leg Curl
to stack+6 stacker plates x 10 and 8 reps

Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps

Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH

Thursday 3rd March 2014

Thursday
Pfft. Grand day in all other ways training.... so-so.
Axe work
brutal 3 efforts per hand

2HP - max
to 100kg plus left thumb skin tear

Wednesday 2nd April 2014

Wednesday
At the gym before it opened and then onwards to town on a mission. Knackered now though ha ha
Close grip bench press
to 142.5-kilos x 3 x 1 rep and 1 double (which was nice). DS 60-kilos x 20 reps feet up
s/s

Iso P/Downs
to 80-kilos x 3 x 6 reps per arm DS 40-kilos x 12 reps

Tuesday 1st April 2014

Tuesday
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps

2HP - timed
to two efforts (could be better) with 100+

Stub work - timed
3 x efforts with last r/h v good (to front and not side)

Monday 31st March 2014

Monday
Seated Press
to 110-kilos x 2 and then 1 (too much too soon). Followed by d/set of 60-kilos x 15 reps

s/s

Hammer DB Curls
to 60-kilos x 6 loose reps - d/set 17.5-kilos x 15 reps

s/s

TPD
to 16p x 6 reps - d/set 10p x 15 reps

Out of it after (eat more for breakfast lol)

Thursday 27th March 2014

Thursday
Pick axe leverage work
Damn this is B-R-U-T-A-L. Even with warming up with the axe I use the next two efforts went straight into 'ouch that hurts' territory

2HP - volume
better as I did more
3 x 10 reps - very r/p style.

Wednesday 26th March 2014

Wednesday
Close grip bench press
heavy sets: 140-kilos x 2 x 1 reps, 142.5-kilos x 2 x 1 reps, 145-kilos x 1 rep - d/s 60-kilos x 20 reps

s/s

Middle iso lever row
to 70-kilos x 6 reps

s/s (with bench)

LPD
to stack + 2 stacker plates x 8 reps

Tuesday 25th March 2014

Tuesday
V/Gripper
Off due to reverse wrist curl work??
To:
L/H: 5/6 N, VVN, TnG, VN, N, N reps
R/H: 6/6 x TnG then 5 x 1 reps

2HP - max
for a change - might alternate between holds, max and volume

Stub Work
three efforts

Sunday 23rd and Monday 24th March 2014

Sunday
Strongman training with Shay inc (lots of fun) Fingals Fingers.

Monday
Seated BB press in rack
to 107.5-kilos x 2 x 3 reps

s/s

Hammer DB Curls
bi's sore from yesterday so...
to 45-kilos x 8 reps @

Skull Crushers
to e-z bar + 50-kilos x 8 reps

TPD (H machine)
to 14p x 8 reps

DB RWC
to 15-kilos x 10 reps @

Friday 21st March 2014

Friday
So leg day...
P/Squat
to 325-kilos x 5 reps

L/Press
to 700-kilos x 12 reps

L/Curls
to stack + 6 stacker plates x 8 reps

L/Ext
to stack + 6 stacker plates x 10 reps

Bwt: 19st 4lbs on gym scales

Thursday 19th March 2014

Thursday
Good company (thanks for the treats inc little note book) followed by:

Lever axe work
added weight to my set up - equates to top weight for event
slightly lighter warm ups then axe plus 2-kilos and IM loops + clip to hold them on (about 6kg) x 3 working sets. Roughly same time each hand. All brutal.

2HP - vol
NB: never warm up just straight in at working weight
80.2-kilos approx x 8 reps, 10 rp reps (v close together) and 13 d/d reps... hard as f**k

Wednesday 18th March 2014

Wednesday
Midday workout
CG Bench Press
to 140-kilos x 3 x 1 reps. Apart from a wobbly lift off every time (??) all good. d/s 60-kilos x 20 reps

s/s

Iso P/Downs
to 75-kilos @ x 2 x 6 reps - 20-kilos @ x 20 reps

Tuesday 18th March 2014

Tuesday
Lots on today. Inc 2 visits (3 visitors) during session
V/Gripper
same as last time

2HP
4 timed efforts

Stub work
could have been better

Monday 17th March 2014

Monday
appt for job then
Seated BB press
to 105-kilos x 3 x 4 reps, d/s 60-kilos x 8 reps

Hammer db curls
to 60-kilos @ x 4 loose reps, d/s 25-kilos x 15 reps

TPD
to 14p (hard machine) x 8 reps, d/s 8p x 15 reps

Friday 14th March 2014

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps

Thursday 13th March 2014

Thursday
Lever axe work
I'll weigh what I have and may need to add weight to it. I'm guessing it's a pound or two under.
3 x sets increasing in time with each hand. The last left handed effort was very nice

2HP
80.2-kilos or so x 6, 10 and then 12 reps

Wednesday 12th March 2014

Wednesday
Close grip bench
to 135-kilos x 2, 3, 3 reps - 60-kilos x 15 reps

Middle lever row (mid-back)
to 60-kilos x 6, 7, 7 reps

LPD with D bar
to stack x 8 reps - 1/2 stack x 15 reps

Tuesday 11th March 2014

Tuesday
V/Gripper
to
L/H: 5/6 x 7 of 8 singles
R/H: 6/6 x 8 x 1 reps

2HP - holds
to max x 3 x timed holds. Took a while to get the groove on. Need to work to 4 x planned max efforts

Stub work
straight in at working weight x 4 x max holds, 2 x good 2 x so-so

Monday 10th March 2014

Monday
Seated Press
to 105-kilos x 2 x 4 reps and 1 x 1 rep with 107.5-kilos

s/s

Hammer DB Curls
to 55-kilos x 2 x 6 loose reps - 25-kilos x 15 reps

s/s

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

Friday 7th March 2014

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps

Wednesday 5th March 2014

Wednesday
early due to town appt c. 0930am
CG Bench Press
to 132.5-kilos x 3 x 3 reps

DOTBDL
to 175-kilos x 3 x 3 reps

Will train ATB later

Tuesday 4th February 2014

Tuesday
V/Gripper
to
L/H: 5/6 x 8 x 1 reps - all bar one solid / easy
R/H: 6/6 x 8 x 1 reps - all solid / easy

2HP
to 100.2kg x 4 timed holds (logged in book)

Stub work
to  2 x 22 secs on my set up (of 4 attempts)

Sunday 2nd and Monday 3rd March 2014

Sunday
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.

Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*

s/s

Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps

OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps

TPD
* to 16p x 6 reps, 8p x 20 reps

Done. Iffy belly too.

Friday 28th February 2014

Friday
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal

Leg Press
to 700-kilos x 10 reps - no wraps

Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps

Leg Ext
+3 stacker plates x 8, 10 and then 12 reps

MDB
F, 1, F, dizzy doesn't cover it

Thursday 27th February 2014

Thursday
Out half the day.
Lever axe work
increased time over three sets

2HP - volume
no warm ups - skin rough after
80.2-kilos x 3 x 10 reps

Wednesday 26th February 2014

Wednesday
@ Powerhouse. Shay on deadlifts (using frame). From floor to 200-kilos x 3, down to 190-kilos for 2-3 x 3 then on blocks for a few more sets (10 in total). With me on p/downs

CG Bench
to 130-kilos x 3 x 3 reps, 60-kilos x 20 reps

LPD
to stack +1 p x 3 x 8 reps using v handle

Adj T/Bar
to set up + 117.5-kilos (about 119.5) x 3 holds for time = dizzy lol

Tuesday 25th February 2014

Tuesday
Bargoed to look at Planet Fitness's strongman equipment then lunch in town so trained later. The injured finger meant NO left hand gripper work at all. Too painful and feeling like I'd take longer to heal  if I pushed it.

V/Gripper
to
R/H: 6/6 x 7 of 8 singles

2HP - holds
to four efforts at 102.7 kilos

stub work
varied.
2 sets ups 1 @ 15.75-kilos x 3 x timed holds and a thicker set up to 22+kilos x 3-4 timed holds per hand

Sunday 23rd and Monday 24th February 2014

Sunday
Flew down (very fast driver ha ha) to Bridgend for the K2 event.

Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!

Seated press - axle
to 100-kilos x 3, 3, and 2 reps

s/s

Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)

OHTE
to +72.5-kilos x 8 hard reps.

TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps

Friday 21st February 2014

Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha

Leg Press
to 700-kilos x 1!! wrapped and did 8 reps

L/Curl
stack + 2 plates x 3 x 12 reps

L/Ext
stack + 2 plates x 3 x 10 reps

Closed the 3 a few times showing off :D

Thursday 20th February 2014

Thursday
Leverage / axe handle work
Used my axe (held at the very end) and as steady as possible with a good pick up at all times and slow walked a length or so of my gym (about 41 feet length ways wall to wall)
L/H: 3 x 1 lengths
R/H: 2 x 1 length and 1 x 1.5 lengths (last one).

I can either add weight (I'll add a bit) or do more lengths at a steady handed and slow pace.

2HP
80.2-kilos (no warming up) x 19 reps (rp) in 90-seconds. Damn! lol

Wednesday 19th February 2014

Wednesday
Kept brief cos a) I wanted to do well on the comp lift and b) coached Shay through a strongman workout (going with Shay to a comp in Bridgend this weekend)

Iso Bench
to 65-kilos a side x 3 x 6 reps (Shay lift off on each one)

LPD
with double D bar
to stack + 1p x 3 x 8 reps

Adj T/Bar
set up + 110-kilos x 3 decent attempts right (last one + 10 secs) and less so left ha ha

Tuesday 18th February 2014

Tuesday
V/Gripper
While in comp mode I do not plan on going past this level of effort on grippers
to
L/H: 5/6 x TnG, VVN, VVN, VVN, VVN, 1, VVN, F reps
R/H: 6/6 x 1, 1, 1, VVN, 1, 1, 1, 1 reps

2HP
an even lift with the working weight I want of 100-kilos x holds for time
to 100.7kg x 3 x slow lifts (first quickest, last slowest)

Stub lifting.
A bugger to get the set up just so.
to 15.75kg approx x 3 efforts and as pinch

Monday 17th February 2014

Monday
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps

Hammer db curls
to 50-kilos @ x 2 x 6 reps

OHTE
to +70-kilos x 11 reps

TPD
7p x 12, 12p x 12 reps

Friday 14th February 2014

Friday
Power Squat Machine
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps

Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps

Thursday 13th February 2014

Thursday
V/Gripper - slight vol day
to
L/H: 5/6 x VN, VVN, VVN, VVN, VVN, VN, 1, N
R/H: 6/6 x 8 x 1 reps

2HP
to +78-kilos x 1, 1, F, 1, 1 reps (4)

Wednesday 12th February 2014

Wednesday
Walked to docs, gym and asda in rain = soaked through.

Iso Bench
to 62.5-kilos a side x 3 x 6 reps

s/s

Iso P/downs
to 80-kilos a side x 3 x 6 reps

Iso Row
to 100-kilos a side x 6 reps

Tuesday 11th February 2014

Tuesday
Hands felt good even though it's still cold in my home gym. Max day today instead of volume - the difference might be because my hands have been rested. Anyway...
V/Gripper
to
L/H: 6/6 x VN, 1/2", N
R/H: 6/7 x VVN, N,
NB: need better rubber bands to add to the 'ears' so as to add resistance. The ones I double up break at full stretch. Or more bands lol

2HP
to +77.5-kilos (as before) x 1, 2, 1, 2, 2 reps (8 total)

Monday 10th February 2014

Monday
Iso Press
to 3 x 3 x 62.5-kilos a side (last set lift off / spot)

s/s

Hammer db curls
to 50-kilos x 8 reps @ loose, 17.5-kilos x 17 reps d/s

Over head tricep ext (seated)
to +70-kilos x 12 reps

OH rope t/ext
6p x 8 reps, 10p x 8 reps

TPD 6 p x 12 reps

Friday 7th February 2014

Friday
P/Squat
to 300-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Leg Curl
stack x 3 x 14 reps

s/s

Leg Ext
stack x 3 x 14 reps

Thursday

Thursday - max
V/grippers
took an age to warm up
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 1, N, TnG, VVN, 1, 1 reps
R/H: 5/6 x 3 x 1 reps, 6/6 x 1 rep, 6/6+b x N, N, F, 1 (band snapped off ha ha)

2HP
to +77.5-kilos x 4 x 1 reps

Wednesday 5th February 2014

Wednesday
Bad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.
Iso Bench
to 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump reps

s/s

Iso P/Downs
to 80-kilos x 2 x 6 reps per arm

Pullover machine
stack x 12 reps

One arm db rows
to 90kilos r/h and 80-kilo left x 6 reps @

Cable row
stack x 8 reps

Tuesday 4th February 2014

Tuesday - volume day
head up a** day today (doc appt tomorrow) + v hard getting going

V/Gripper
faffed about

2HP
to +57.5-kilos x 3 x 5 reps

Monday 3rd February 2014

Monday
Iso Press
to 62.5-kilos x 2 x 3 reps

Hammer DB Curls
to 50-kilos x 6 reps

OH Tricep Ext
to EZ Curl bar + 67.5 x 10 reps

Rope Tricep Ext
to 8p x 8 reps

OH Rope Tricep Ext
to 8p x 15 reps

Friday 31st January 2014

Friday
P/Squat mch
to 300-kilos x 6 reps

L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)

Seated L/Curl
to stack x 3 x 12 reps

L/Ext
to stack x 3 x 12 reps

Thursday 30th January 2014

Thursday - heavy day / max
V/Gripper + CoC/GHP
L/H: CoC 3 x N, 1, VVN, VVN, VVN, VN, VVN, VVN (8)
R/H: GHP 8 x 1, CoC 3 (easier than the GHP) x 1, CoC 3.5 x N, N, GHP8 x 4 x 1 reps

2HP
to + 75-kilos x 6 x 1 reps

Wednesday 29th January 2014

Wednesday
Iso Bench
to 60-kilos a side x 5, 5, 8 reps 20-kilos a side x 25 reps d/s
s/s

LPD with d handles
to stack x 3 x 8 reps

1 arm DB Rows
to 80-kilos x 2 x 8 reps, 40-kilos x 12 reps d/s

Nice chest n back pump

Tuesday 28th January 2014

Tuesday - volume
Trained with Powerlifter Carl Rogers who traveled from Port Talbot for some grip work @ Powerhouse

V/Gripper
to
L/H: 5/6 x 8 singles
R/H: 6/6 x 2's and 3's for 14 total

2HP
used weight bar + weights
to +70-kilos x 2 x 5 reps

Adj T/Bar
to +117-kilos right hand only (failed left)

Monday 27th January 2014

Monday
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol

s/s

Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps

OHTE
to +65-kilos x 12 reps

Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps

Saturday 25th January 2014

Saturday
Off / busy Thursday / Friday. In  lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third

Wednesday 22nd January 2014

Wednesday
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps

s/s

Iso P/downs
to 81.25-kilos x 6 heavy reps

1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps

Tuesday 21st January 2014

Tuesday
Volume day
late start
V/ Gripper
L/H:
5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 reps
6/6 (10) x 8 x 1 rep and 1 x 2 reps

2HP
equ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps

Monday 20th January 2014

Monday
Iso Press
to 63.75-kilos @ x 3 reps
s/s

Hammer DB Curl
to 45-kilos @ x 8 reps

OHTE - EZ
to +65-kilos x 10 reps

OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps

Plain, simple and brutal. Nice arm pump after

Friday 17th January 2014

Friday
Being on 'the program' means focused.

P/squat
to 280-kilos x 6 deep reps (better as I did more)

Leg Press *
to 700-kilos x 8 reps

Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl

Leg Ext *
to 2 x stack x 8 reps easy
* = giant set

DB FWC
to 30-kilos x 8 reps

s/s with

DB RWC
to 12.5-kilos x 8 reps

Thursday 16th January 2014

Thursday
Back on a program. Max day
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, N
R/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN

2HP
to +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps.

Wednesday 15th January 2014

Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps

1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps

Tuesday 14th January 2014

Tuesday
Volume day
V/Gripper
to
L/H: 5/5 x 1, 1, 2, 2, 2, 2, 2, 2, 1 reps
R/H: 6/6 x 8 x 1 reps

2HP
to +40-kilos (72.2kg) x 5, 5, 5 and 12 reps. Up 2.5 or 5kg next time

Monday 13th January 2014

Monday
Late start. Very 'off' first thing.

Iso Press
to 62.5kg a side x 4 reps  - 30kg a side x 15 reps

Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps

OHTE
to +62.5kg x 12 reps (loose / sleeves)

TPD
10p x 12 reps

Friday 10th January 2014

Friday
Power Squat
to 270-kilos x 6 ass down reps

Leg Press
to 620-kilos x 8 reps

Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Wednesday 8th January 2014

Wednesday
Edge off cos of stuffed up nose etc - them weights feel heavy like lol

CG Bench
to 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/s

s/s

Iso p/downs
to 80-kilos x 2 x 4 reps

Pullover
stack x12 reps (iso machine in use)

v-handle pulldowns (h machine)
15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps

Tuesday 7th January 2014

Tuesday
Back on it
 
V/Gripper
to
L/H: 5/6 x 1, TnG, 1, 1 reps
R/H: 6/7 x N, VVN, F, 1 reps
 
2HP
to 99.9kg x 1 slow rep

Monday 6th January 2014

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg  a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

Xmas and New Year week 2013/2014

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps