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
Saturday, 29 November 2014
Wednesday, 26 November 2014
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
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, 25 November 2014
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.
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, 24 November 2014
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
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
Sunday, 23 November 2014
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)
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)
Wednesday, 19 November 2014
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
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, 17 November 2014
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
'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
Wednesday, 12 November 2014
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
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
Monday, 10 November 2014
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).
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, 5 November 2014
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
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, 3 November 2014
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
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
Sunday, 2 November 2014
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