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
Friday, 28 February 2014
Thursday, 27 February 2014
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
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, 26 February 2014
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
@ 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, 25 February 2014
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
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
Monday, 24 February 2014
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
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, 21 February 2014
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
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, 20 February 2014
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
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, 19 February 2014
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
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, 18 February 2014
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
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, 17 February 2014
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
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, 14 February 2014
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
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, 13 February 2014
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)
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, 12 February 2014
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
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, 11 February 2014
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)
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, 10 February 2014
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
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, 7 February 2014
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
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, 6 February 2014
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
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, 5 February 2014
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
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, 4 February 2014
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
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, 3 February 2014
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
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
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