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)
Monday, 31 March 2014
Thursday, 27 March 2014
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.
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, 26 March 2014
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
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, 25 March 2014
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
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
Monday, 24 March 2014
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 @
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, 21 March 2014
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
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, 20 March 2014
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
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, 19 March 2014
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
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, 18 March 2014
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
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, 17 March 2014
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
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, 14 March 2014
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
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, 13 March 2014
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
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, 12 March 2014
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
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, 11 March 2014
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
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, 10 March 2014
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
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, 7 March 2014
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
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, 5 March 2014
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
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, 4 March 2014
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)
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)
Monday, 3 March 2014
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.
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.
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