Tuesday 16th August 2016

So I haven't posted a lot in the training logs. With the injury I've had I've trained grippers and been to the gym maybe 3x in the last 6 weeks. Last week (Friday) I trained close grip bench here at home. Yesterday it was Lat Pulldowns at Powerhouse. I also try to do my physio suggested exercises everyday. I'm miles better than I was just two weeks ago but it's still a ways to go before I'll be 100% (doc signed me off sick until the end of October). In other news my job has finished as of the 14th of this month (as did everyone else's in South Wales in the same company) but as I was laid up and continue to be somewhat it's not too big of an issue.

Background on the injury / issue
Ok. So I get a tweak, noted in my diary, about two weeks before the Leeds event doing Deadlifts. Then, about 6 weeks or so ago, it came on gang busters. Big time sciatic nerve issues. Some pain in the lumber back, more in the right glute and LOTS into the right thigh, knee, calf and foot. At times so bad I crawled around the house (to the point my skin has thickened on my knuckles - they look like a Gorilla's) and needed to lay face down on the floor three times while I was washing dishes. I hadn't been to the docs for 2 years and ended up going 4-6 times in two weeks just to get the meds right. Walking was hell and a couple of times I could be seen hanging off posts and bus stops in agony. As it is I'm using a stick to get about. But, as I say, I've made some progress. I'm still waiting on an MRI and to see an Orthopedic surgeon. The current diagnosis is wear and tear on L1, 2, 4 and 5 of the Lumber Spine and a bulging disc irritating the sciatic nerve. I also have pins and needles in my right outer two fingers and numbness in the palm area below (although this might be my 270+lbs BW leaning on the stick annoying those nerves).

Wednesday 13th July 2016

Wednesday
I was having a 'good back day' so...

CG Bench
to 120kg x paused and 2 x 1 reps at 140kg

LPD (hard machine)
highish reps to stack x 10 reps


Mid-iso-row
as above highish reps start to 50-kilos a side x 12 reps

Back stretches

However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away).

Tuesday 12th July 2016

Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 14kg 4 x 3 reps
R/H: 16kg x 2, then 3 x 3reps

Friday thru Monday 11th July 2016

Friday 
V/Gripper work
 
Monday
A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too.

Wednesday 6th July 2016

Wednesday
Physio exercises last night and again at 5am. Back stretches again after the gym

Seated Press
to 95-kilos x 6 reps
 
Hammer DB Curls
to 55-kilos x 6 reps
 
TPD (hard machine)
to 13p x 8 reps

Tuesday 5th July 2016

Tuesday 
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.75kg 4 x 3 reps
R/H: 16kg x 4 x 3reps

I also saw a physio this morning and did those exercises in the evening (and at 5am Wednesday morning). They made me sweat more than my usual workouts lol

Wednesday 29th June 2016

Wednesday
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep

LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps

Low Row
13p x 15 reps, stack x 15 reps

Tuesday 29th June 2016

Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.50kg load x 4 x 3 reps
R/H: 15.75kg x 3, 3, 2 then 4 reps

Friday thru Monday 27th June 2017

Friday
Vulcan Gripper
to
L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps,
R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps

Monday
Iso Press
to 60-kilos a side x 4 reps

s/s

Hammer DB Curls
to 50-kilos x 6 reps

TPD
to 16.5p x 6 reps |(couldn't quite get 7)

Multi-angle cable machine with Greg- skull crushers
double handle and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps

Wednesday 22nd June 2016

Wednesday
P/Squat machine
to 340-kilos x 6 reps = brutal (esp on hip ha ha)

S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, played around with 1 leg at a time

L/Ext
1/2 stack x 15 reps, stack x 15 reps

Saturday thru Monday 21st June 2016

Saturday
V/Gripper work
Not like I wanted it to be - almost an afterthought so

Sunday
V/Gripper work
Again.
to
L/H: 5/6 x 12 x 1 reps (inc a3 x VVN)
R/H: 6/6 x 12 x 1 reps (inc a double)

Monday
DB Row
50, 70 and 90-kilo x 8 reps

V handle pulldowns
1/2 stack and full stack x 12 reps

CG Bench on smith
still need to work on my bench to get it back on form
to 62.5-kilos a side x 2, then 4 r/p reps.

Wednesday 15th June 2016

Wednesday
DB Press
(waiting on rack hence switch as below too)

Iso Press
to 65-kilos x 1 (too much), dropped to 65-kilos a side x 3 reps. Needs to be either a BB press or 60 x 4-6 next time

s/s

Hammer DB Curls
to 47.5-kilos x 6 reps

TPD
to 16+stacker plate x 6 reps

Saturday and Sunday June 12th 2916

Saturday
V/Gripper work
 
Sunday
Busy tomorrow so.
 
P/Squat machine
to 320-kilos x 6 reps
 
S/L/Curls
to stack+6 stacker plates x 12 r/p reps
 
L/Press
half assed due to usual issue
 
L/Ext
to stack+ 6 stacker plates x 12 r/p reps

Wednesday 8th June 2016

Wednesday
CG Bench on smith machine
to 60-kilos a side x 5 reps

Mid Iso Row
to 80-kilos a side (1 at a time) x 6 reps

Pullover machine
1/2 stack x 12 reps, stack x 12 reps

Tuesday 7th June 2016

Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13kg load x 4 x 3 reps
R/H: 15.25kg x 4 x 3 reps

Monday 6th June 2016

Monday
Still off (as I was Sunday) so a bit dizzy at times but a decent enough session
Seated BB press
to 100-kilos x 3, dropped to 90-kilos x 6 reps

s/s

Hammer DB Curls
to 45-kilos x 6 reps

TPD
to 16p x 4+1+1 reps, 10 x 15 reps
Hard to hold position

Friday 3rd June 2016

Friday
V/Gripper
L/H: to 6/6 x VN, VVN, N
R/H: to 7/7 x 1, VVN

Tuesday and Wednesday 1st June 2016

Tuesday
Penny Pinch work
L/H: 12.75kg load x 4 x 3 reps
R/H: 15kg x 4 x 3 reps

Wednesday
P/Squat machine
to 300-kilos x 8 reps

L/Press
to 410-kilos x a few. But the issue of the right leg / hip injury made me stop here.

S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, +5p x 12 reps

L/Ext
1/2 stack x 15 reps
stack x 15 reps

Monday 30th May 2014

Monday
Lat Pulldowns
to stack + 61/2p x 8 reps

DB Bench Press
to 40-kilos @ x 6 hard reps

DB Row
to 90-kilos x 6L and 8R reps

MDB
4 x 1 reps RH only

Friday 27th May 2016

Friday
V/Gripper work
Usual warm ups
L/H: 5/6 x VN, 1, 1 reps, 6/6 x VN, VVN, VVN, N
R/H: 5/6 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVn, 1, VVN, VN, 1 reps

Tuesday and Wednesday 25th May 2016

Tuesday
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps

Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps

s/s

Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps

O/Head T/Ext
6p x 12 reps, 10p x 12 reps

TPD
13p x 4 x 8 reps

F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb

Friday and Monday 23rd May 2016

Friday
Vulcan Gripper work

Monday
Bit more range of movement and flexibility in the hip / leg
P/Squat machine

L/Press
to off pins max x 600-kilos x 8 reps

S/L/Curls
to stack+ 6p x 12 reps

s/s

L/Ext
first time since injury
8p x 12 reps, 16p x 12 reps, stack x 12 reps

Wednesday 18th May 2016

Wednesday
Incline bench press
w/up then 85-kilos x 6, 8, 9 and 8 reps

s/s

Pullover machine
to stack x 12 reps

Middle finger deadlifts
to 50kilos a hand nice and 60-kilos right hand rough.

DB Rows
30-70-kilos x 8 reps per hand. 80-kilos x 4 r/h in other words too heavy lol

Tuesday 17th May 2016

Supplements I use and where they come from...

I'm fortunate to be supported, for one reason or another, by two companies in the supplement industry. One, BulkPowders, is I am told, now No 2 behind only MyProtein as an online brand. The other is a European reseller of branded products by the name of PowerBody. 

What this means is I can, within the limits of my two allowances, choose whatever I like from either of their product lines. So what do I have and why? Also, as you'll see, I don't get whatever is the most popular, expensive etc. I choose, I hope, wisely. Of course, on occasion, I'll road test something new.  As well as the support they give me and what I do in return I try to do reviews and even make suggestions as a consumer.

Anyway what do I use.

My all the damn time products
Creatine - I get this usually from BP. I've a spare Olimp tub from PB sitting on a shelf.

Intra drinks - again usually BP although I did like my San Intra-Fuel from PB. All intra drinks as, in essence, a combo of BCAA's and a few other ingredients. BP has brought out a new one as part of their Pro line and I'm thinking of adding this to my next order.

Whey Protein - BP's Pure series whey does me fine and they're expanding their flavours. The only ones I can no longer get on with is anything chocolate flavoured (in  fact I can't do milk or dark choc at all any more.... boo).

Post Workout Protein - BP's AfterMath (pro line)

Protein Blend - DY's TemPro from PB. This is my upstairs / night time product.

Vitamin - it's currently Orange Triad by Controlled Labs from PB but it's usually BP's Complete Multivitamin Complex (part of their complete series)

Joint products - BP's Cissus is my go to product but it's also Orange Triad right now.

Other products I use on occasion
Coconut Oil - for cooking and from BP.

Liver Support - CTD's Liver Armor from PB. 

Test support - this varies as I like to rotate products. Currently it's ZMA 810mg from BP's Pure Series (for the zinc and ZMA's rep at helping with sleep).

Not supplements but useful recent items have included a roller for my back, various shakers to add to my collection or, of course, be used as they were intended, kit bags as I will wear mine out. And quite a few bits of clothing usually a t-shirt or three.

I should also add both companies sell products I wouldn't bother with. For example I don't see the need for a half gallon branded plastic bottle. Heck I'll use a washed out 4 pint plastic milk bottle if need be. Both companies DO sell such products because customers have demanded them. If it sells then they should sell it. But as to whether or not I'll buy or try it... no.

Tuesday 17th May 2016

Tuesday
Penny Pinch
Usual warm ups then
L/H: 12.25kg loaded x 4 x 3 r/p reps
R/H: 14.5kg loaded x 4 x 3 r/p reps
For both it got better the more sets I did.

Friday and Monday 16th May 2016

Friday
Vulcan gripper work

Monday
After a very s**t Sunday and Sunday night. Still hi-repping. Also using a new diary so I had no ideas what I did last time.

Seated d/b press
7.5kg@ x 20 reps, 15kg@ x 20 reps, 22.5kg@ x 15 reps, 25kg@ x 12 reps

s/s

Hammer d/b curl
7.5kg@ x 20 reps, 10kg@ x 20 reps, 12.5kg@ x 20 reps, 15kg@ x 15 reps

Skull Crusher on ez bar
bar x 20 reps, +10kg x 20 reps, +20kg x 20 reps, +35kg x 12 reps

TPD and TPuD
Pd 6p x 15 reps, 10p x 15 reps, Pu 15p x 12 reps

Wednesday 11th May 2016

Wednesday
Took a fair bit of stretching and warming up to get to where I could push how I wanted to.

Power squat machine
to 260-kilos x 8 reps

L/Press
to 360-kilos x 8 reps

S/L/Curls
to stack+3 plates x 12 reps

Tuesday 10th May 2016

Tuesday
Penny pinch work
Warm ups are +5kg x 8 reps, +7.5kg x 5 reps, +10kg x 3 reps
L/H:11.75-kilos (12.9) x 2+F, then 3 x 3 reps
R/H: +14.25-kilos (16.4) x 4 x 3 reps

Monday 9th May 2016

Monday
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps

s/s

LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps

Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps

Friday 6th May 2016

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

Wednesday 4th May 2016

Wednesday
Still playing with volume. I also had a back roller arrive today - see how that goes.
Dumbbell Press
to 25-kilos a side x 20 reps - left should ache as per

s/s

Hammer d/b curls
to 17.5-kilos a side x 20 reps

Skull Crushers
to ez bar + 30-kilos x 15 reps then 10 reps CGBP

Forearm curls with d/bellFwd: to 17.5-kilos x 20 reps
Rev: to 12.5-kilos x 20 reps

Tuesday 3rd May 2016

Tuesday
Penny pinches
L/H:4 x 3 reps x 11.25-kios added to the pin (about 12.4kg total)
R/H:4 x 3 reps x 13.75-kilos (15.90 approx)

The last couple of sets I reset my index finger and thumb as the 95 year old penny bites into the skin. I also noticed I was pulling higher on the last couple of sets which increases the time under tension (TUT)

Monday 2nd May 2016

Monday
Gym then a road trip. Legs and my still half knackered back do not equal it getting any better. The previous issue of leg straightening on the leg press remains. A tiny bit better than before.

P/Squat machine
Played safe to 240-kilos x 8 reps

L/Press
to 320-kilos x 8 reps

S/L/Curls
to stack x 15 reps (more issues legs out than flexed)

L/Ext
Ok with half the stack but the same issues legs out. So stopped

s/s

MDB
1 ,1 ,3 reps all right handed  pick up then drop each one

Friday 29th April 2016

Friday
A half cocked kinda day (see FB for why lol).
V/Gripper
Usual warm ups then
L/H: to L18 x 3 x 1 reps
R/H: L19 x 3 x 1 reps (last one easy)

Wednesday 27th April 2014

Wednesday
Light high rep workout. Still felt dizzy - need to eat more. Iffy belly yesterday equals a few pounds off since the weekend.

DB Bench
10 x 10, 20 x 20 and 30kg x 20 reps  Left shoulder still off.

s/s

Lat Pulldowns
5p x 20 reps, 10p x 20 reps, and 15p x 20 reps

Iso Bench - incline
20-kilos a side x 20, 30-kilos x 20 and 35-kilos x 15-20

Penny Pinch
to
L/H: 8.75-kilos over set up x 4 x 3 reps, then 10-kilos x 3 r/p reps
R/H: to 13.75-kilos x 2 x 3 reps

Wednesday 20th April 2016

Wednesday
Seated db press
to 22.5-kilos x 20 reps

s/s

Hammer curls
to 15-kilos  x 20 reps

TPD
to 12p x 15+5 d/d reps

All nice n pumped

ADJ/T/Bar
to pfftt lol. So a good place to know I stop today as planned. I dropped to 120-kilos loaded and did 9 left and 10 right.

Feeding time!!

Tuesday 19th April 2016 - workout one

Tuesday
Up before the sunrise (4am or so). First workout done between 8am and 8.30am.

One hand pinch
Because we're that close to the event and whatever they lift, so to speak, doesn't matter (you pull more than I do you win - it's that simple) and no amount of work in the next few days changes me, you or anyone else etc I'm putting up the numbers. Indeed as I have been since last week. So..

Both hands get warmed up with:
22.7-kilos set up x 8 reps @, 27.7-kilos x 3 reps @ and finally 32.7-kilos x 3 reps @
Then -
L/H: 33.7-kilos x 3 reps - was easy so upped it again to 34.7-kilos x 3 x 3 reps
R/H: 33.7-kilos x 3 reps, 42.2-kilos x 3 x 3 reps.

Monday 18th April 2016 and workout No 2

Monday
If anything absolutely proves the training maxims of 1) carryover and 2) maintenance of a skill set it's been today's TWO gripper workouts. Again I'm fairly sure it's been MONTHS since I used a gripper in anger as it were. Yet in the second session, following lunch, a nap and another coffee and using normal grippers I powered to doing reps with my right hand on a Ironmind Captain of Crush Gripper No 3 (and a few closes and near closes with my left).

Now obviously training for hand strength in what ones hopes is a well rounded way SHOULD produce something like this. But it's still a pleasant surprise to see it proved. I managed 4 reps on one set and even did a credit card close or two just to see what the crack was. Also lets add a third maxim - that of the hands strength (once trained) being among the last to ease off among the older athletes - 51 and still BOOM!

Monday 18th April 2016

Monday
Osteopath in the morning. Two more days training and nothing but blasting is my aim lol. Gripper work today because it's easy to blast the hands with, does nowt foe my back (better again after today's session with Arg) and just fun to do.
 
V/Gripper
I've literally not touched a gripper to squeeze for something like the whole time training for this competition. That may well be what... 16 weeks?? So it's interesting to see that I've lost very little strength in that regard.
 
L/H: to 6/6 (level 18 ) and did VVN, 1, VVN, 1, 1 reps
R/H: to 6/7 (level 19) x 1 rep, failed on 21 (didn't try 20), dropped back to level 18 and did 1, 1, 3, 2, 1 reps

Wednesday 13th April 2016

Wednesday
A lot more limbering up than usual and a little after. I still struggled with the straightening out of my legs on the leg press, curls and extensions but the adjustable was solid :D

L/Press
Used 200-kilos to try and get my hip down - hurts.

P/Squat machine
just worked to a fairly light 240-kilos x 4. Loads more there but I had no wish to push through and injure myself.

S/L/Curls
As above so 1/2 stack x 12 reps and stack x 12 reps. Painful only in legs extended position.

L/Ext
As seated leg curls

Adj/T/Bar
A VERY good session.
L/H: 135.75-kilos x 4 x 3 reps
R/H: 143.25-kilos x 4 x 3 reps

Tuesday 12th April 2016

Tuesday
A lot more, than old anyway. movement to stay limber. I drag my ass out of my office chair in discomfort (I'm out shortly buying anti inflammatory's) yet by the time I've done I'm bending over no problem. Such is movement, heat/sweat and a little endorphin / exercise high. 

One hand pinch
L/H: 4 x 3 reps with working weight (there's a big difference between this and the right hand)
R/H: LH weight x 3 then 2 x 3 and 1 x 1 + F with the working weight.

I'll start working out what I think my 1RM's will be in the next few days for all of the events. Then it'll be game plan for the day.

Friday thru Sunday 10th April 2016

Friday
Really quite ridiculous work, eventually, on the axe.

Sunday (in lieu of Monday as I was at the Osteo)
DOTBTLDL
This was quite simply a case of drive and determination combined with stupidity. I KNEW I'd ache, as I've been having pain since the week before last. But I also knew I'd be getting treatment and will improve. So, even if not to the level I'd like, I pushed and pushed. That it might, as it did, cause me to ease out of any sitting or lying position very slowly was going to be par for the course.

I decided, lately sensible, to high rep / low weight the rest of the workout which resulted in a great brachial and tricep pump.

Seated dumbbell press
7.5-17.5-kilos in 2.5kg jumps all x 20 reps

s/s

Hammer curls
same weights and reps
No delt pump so, if I do this again, a heavier pressing weight??

TPD
8, 10, 12p x 20 reps @

Wednesday 6th April 2016

Wednesday
Early-ish to gym and took my sweet time equals a decent workout.

CG Bench
to 120-kilos x 1, 130-kilos x 1 and 140-kilos x 1 rep

s/s

LPD
to stack +5p (all I could find) x 8 reps

Adj T/Bar
L/H: 1, 2, 2, 1 reps with working weight
R/H: 4 x 3 reps with working weight.

Tuesday 5th April 2016

Tuesday
@ Powerhouse so as to be serious enough to do some proper stretching. The lower back etc etc tightness is still an issue (Osteo Monday) but doesn't affect one hand pinching. Home gym work is on a Euro set, Powerhouse on a pin etc

One hand pinch work
L/H: about par.
R/H: almost 2 x 20-kilo plates (slight assistance from finger and thumb of the lefty hand. Backed off to a decent working weight. I pull a lot more than this on a Euro. There is, obviously, some crossover. Regardless so long as both hands feel worked and I stretched it's all good. Tomorrow back on the program!!

Friday thru Monday 4th April 2016

Friday
So the closer I get to competition max strength the harder on my sorry ass this stuff is. A la Mentzer the stronger you are the more stress on your recovery.
That said Pick Axe work today did not bitch slap my wrist after - maybe I could have pushed more. Still hurts like a mo-fo during... Esp on the left side.

Monday
More or less early to the gym but in spite of stretches and warm ups one rep with the max told me to knock it on the head. Better now than the day of the event. Booked an osteo appointment and will start stretching every day between now and the competition. I'm not done but a small warning light came on and I'm not ignoring it so to speak :D

Tuesday and Wednesday 30th March 2016

Tuesday
Lower back as sore as f**K but not injured. Onwards
One hand pinch
Took a while to get my groove on then...

Wednesday
Note to self - if you get up too damn early eat more before workouts. Cos I was on my ass the whole time. Shoot me and put me out of my misery.

Iso Press - f/f
to 55-kilos @ side x 4 hard reps

Hammer db curls
to55-kilos x 6 reps

TPD
to 16p+1stacker plate

Adj/T/Bar
up 1.25-kilos on both and 4 sets of 2 reps. Three more sessions before the competition

Monday 28th March 2016

Monday
Coleford, for a Festival of Transport, in the afternoon so sensible o'clock at the gym. And what a session. I almost done myself a mischief pulling on deadlifts. For a moment I thought I'd injured myself but as it is I was just very sore and tender the rest of the day as I am now the following morning.

DOTBDLTL - repsto 130-kilos x 9, 10 and 8+2+1 (almost down on on knee on rep 8 as I suddenly hit the wall, felt sore, carried on etc etc). Walking up and down between the last two parts.

Mid Iso-row
to 70-kilos an arm x 8 reps

s/s

Iso B/Press
high reps low weight due to twinge from before so:
20-kilos aside x 20, 35-kilos x 20 r/p reps, 55-kilos x 12 reps

Friday 25th March 2016

Friday
Bloody scales. Up and down the stairs here from my supposedly accurate postal scales to the ones that are meant to be less so. ANYWAY... having finally settled on the weight (still a little way to go) I ended up doing the of so damn painful workout in the kitchen. The lever work is all stress on the wrist over a rep of strength due to a combination of the factors in leverage.

Pick axe workout
L/H: weight x 10 secs then 3 x 15 painful seconds
R/H: 10, 15 and then 2 x 21 seconds.

Tuesday and Wednesday 23rd March 2016

Tuesday
One hand pinch work

Wednesday
Early.
P/Squat
to 330-kilos x 4 reps. Bit more there if I wanted

S/L/Curls
Stack x 12 reps, +6p x 12 reps

L/Ext
Stack x 12 reps, +6p x 12 reps

Adj/T/Bar
Up 1.25-kilos on the right and 4 x 3 reps both hands all r/pause

Monday 21st March 2016

Monday
Brutal session.
Seated Press
Warm up with 20 a side on the iso press then straight in on the rack with 80. 100-kilos x 4 and 110-kilos x 4 hard reps

Hammer d/b curls
to 45-kilos and then a nasty drop set wit 10-kilos @ x 20 reps

TPD
to 16.5 x 8 and 8 x 12 reps

DOTBDLTL - reps
to 8,9 and 10 reps with 130-kilos. Time under tension for the hold (more reps equals more time) and a back strengthener too (cos holding it away from the body is harder than holding onto the bar for me).

Friday 18th March 2016

Friday
Pick Axe work
Up .25-kilos. Left hand (wrist) brutalized so in a holding pattern. This is a hard event in terms of discomfort and both sides feel it just the left more so
4 sets both sides with different times on the working weight

Wednesday 16th March 2016

Wednesday
Took it easy on my left shoulder / pec

Iso B/Press
20/12, 30/12, 40/10 a aide

LPD
to tack + 6p x 12 reps

Adj/T/Bar
R/P style starting to creep in as we get heavy
L/H: same as last time but reps a bit better
R/H: up 2.5-kilos x 4 x 3 reps

Tuesday 15th March 2016

Tuesday
Ran late as I was trying to sort out a tube light replacement for my cellar. Anyway

1 hand pinch
Same as last time weight wise but both hands 4 x 3 r/p reps.

Monday 14th March 2016

Monday
Up at silly o'clock so I was at the gym for 7.30am

L/Press
to 700-kilos x 8 reps

S/L/Curls
to stack +6.5p x 8 reps

L/Ext
to stack +6.5p x 8 reps

DOTBDLTL
different approach today

Wednesday 9th March 2016

Wednesday
Up early and in town early. May have slowed me down a bit by the time I got to the gym due to time between eating and training. Also no sleeves for bench - d'uh

Iso P/Downs
to 85-kilos a side x 5 reps @

CG Bench Press
to 140-kilos x 3 x 1 reps - left should no like at all.


Adj/T/Bar
up 2.5-kilos from last time but L/H struggled
1/3, 1/3. 1/ 3 and 1/4

Tuesday 8th March 2016

Tuesday
One hand pinch
It was cold in my home gym but as sets progressed the reps per set, low at first, went up.

Monday 7th March 2016

Monday
Seated Press
to 107.5-kilos x 4 reps

Hammer DB Curls
to 65-kilos x 4 reps

TPD
to 17p x 5 reps

DOTBTLDL - max
to 180-kilos x 4 x 1 reps

Deadlift and the 2016 Arnold classic... it's only my opinion but...

Re: Deadlifting at the 2016 Arnold Strongman Classic

So I'm seeing videos on my facebook feed of some fancy new bar and two athletes (so far) that have pulled 1000+ on it as part of the Arnold Strongman event. Ok... it's opinion o'clock: for what it's worth I've met, competed with and even beat a few of the top level guys in my chosen field of Grip Strength. Hopefully I 'know strongman' meaning how it's trained, the events and so on. I've put on events with my old mucker Mike and, of course, I am, by no means, close to their level for pressing, picking up stones, yokes and or frames. BUT... let's be a tiny bit honest - the bar has been specially made. It's LONG (way longer than a standard bar. It's 'whippy' (meaning it bends without staying bent). So much so that by the time the guys have done their initial pull it's close to an 18-inch deadlift (close mind). I've seen Rob Frampton pull 500kg from blocks at that height. Ed Hall's effort at the Europe, unlike the previous year, wasn't dropped or thrown down and yet both the two videos I've seen thus far are one or the other. Straps make no odds - those are the rules in strongman. Are these guys strong? Of course - don't doubt that for a moment. And lifting at the Arnold (on stage, big crowd etc) is hard. But compare like with like before saying 'he's the 3rd to pull 1000+, he's the 4th to pull 1000+' and so on.

 

But they're still strong. Never forget that. And well done to Eddie Hall on keeping the record anyway it's done.  

Wednesday 2nd February 2016

Wednesday
P/Squat machine.
to 340-kilos x 4 reps (big jump from the last PS session)

Seated Leg Curl
stack x 12 reps (this is my warm up now), +5p x 12 r/p reps

L/Extension
as SLC

Adj/T/Bar
up 5-kilos again (it'll be 2.5kg next time). First two sets both hands was hard. New chalk lump was 'soapy'.
L/H: 4 x 3 reps
R/H: 3 x 3 reps, 1 x 6 reps

Tuesday 1st March 2016

Tuesday
Cold in home gym - brr
One hand pinch
up a half kilo on both hands
L/H: 4 x 3 reps
R/H: 3 x 3 reps and 1 x 4 reps

Monday February 29th 2016

Monday
Close grip bench press
to 140-kilos x 4 x 1 reps. Last one fast.
Left shoulder fascia aches.

LPD
to stack + 6p x 2 x 8 reps

DOTBDL - time
3 x time with form as before. One strict. Then 75-kilos x 20 reps, 90-kilos x 15+5 reps

Friday 26th February 2016

Friday
Pick axe work
up a .25-kilo again. My left wrist hates it but it gets done and my right just gets it done. It's never, ever easy.

Wednesday 24th February 2016

Wednesday
Seated Iso Press - facing in
Left rotator cuff still off
to 50-kilos x 4 reps easy, 60-0kilos x 1 rep

Hammer DB Curls
to 65-kilos x 5 reps+

TPD
to 16+stacker plate x 7 reps

Adj T/Bar
+5-kilos from last week
L/H: 4 x 3 reps
R/H: 3 x 3 reps and 1 x 6 reps

Tuesday 23rd February 2016

Tuesday
2 x PC books arrived in the post. One is No 3 of 5 in the world. VVVVV Cool

One hand pinch work
Both hands up .25-kilos
L/H: 4 x 3 reps
R/H: 3 x 3 reps an 1 x 5 reps

Monday 22nd February 2016

Monday
Bwt a tad down - annoying. Dizzy on the heavy deads. Not helped by a broken lever belt. DOTBTLDL - weight not time
to 175-kilos x 5 x 1 reps - only support belt on. Down to 75-kilos x 20 and 85-kilos x 20 reps
S/L/Curls
stack x 10 reps, +4p x 10 reps
L/Ext
stack x 10 reps, +5 x 10 reps, +7 x 10 reps

Friday 19th February 2016

Friday
Pick axe handle work
4 x sets of time - hard with more weight added since the last session

Wednesday 17th February 2016

Wednesday
Close Grip Bench Press
to 140kg x 1 slow ass rep, 2 x 1 decently fast reps

Iso Lever Rows
to 120-kilos x 6 reps an arm

Adj T/Bar
added 5-kilos to working weight. Felt strong on this - getting the comp focus.
3, 3, 3, 6 reps per hand

Tuesday 16th February 2016

Tuesday
One hand pinch
L/H: same weight as last time just a better 4 x 3 sets/reps
R/H: up a half kilo and 3 x 3 and 1 x 5 reps.
 
Small adjustment of hand position to both hands to get better pressure from the outer two fingers.

Friday thru Monday 15th February 2016

Friday
Pick axe work

Monday
S/Press
to 105-kilos x 4 reps

Hammer DB Curls
to 65-kilos x 4 ugly reps

TPD
to 16p + stacker plate x 8 reps

DOTBDL x time
4 x 130 x time. Better form from next week.

Wednesday 10th February 2016

Wednesday
Very snotty today. Loading the ginger tea to sweat it out. Energy levels were very much 'lets see what happens'.

L/Press
to 700-kilos x 8 reps H1 and 8 reps H2. I could have done H3 x 8 but did what needed to be done no more.

Seated L/Curl
stack x 8 reps, +6p x 8 reps

L/Ext
stack x 8 reps, +6p x 8 reps

Adj T/Handle
5-kilos more than last Adj session x 3, 3, 3, and 6 reps

Monday 8th February 2016

Monday
Mid-Iso Row
to 75-kilos x 6 reps a side

Smith CG Bench
to 70-kilos a side x 1 reps

DOTBDL-timed
4 timed sets - 1 second more than before each time. Last set by my fingernails

282lbs

Sunday 7th February 2016

Sunday
Pick axe work
So, for one reason or another (don't ask) I missed both opportunities on Friday and Saturday so trained Sunday. Another .25-kilo added and 4 sets of 21 seconds - damn it's hard.

Wednesday 3rd February 2016

Wednesday
Dumb-ass that I am I took the adjustable but brought the wrong pin to use it with - so deadlifts in lieu

Seated Press
to 107.5-kilos x 3 reps (should have been 105... sooo :D )

Hammer DB Curls
to 60-kilos x 7 reps @
 
TPD
to 16p x 8 reps

DOTLDL - max instead of timed holds
to 175-kilos x 3 x 1 reps (remembering to breath is useful ha ha)

Monday and Tuesday 2nd February 2016

Monday
Double over hand thick bar deadlifts timed holds
4 x working sets

Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps

S/L/Curls
to stack +6p x 10 reps

L/Ext to stack +6p x 12 reps

One hand pinch work

Friday 28th January 2016

Friday
Pick axe work
Added a half kilo (from this point forward it's .25-kilo) and did 4 x timed sets

Wednesday 27th January 2016

Wednesday
Silly boy should look at my diary ha ha. It was a leg day but...

CG Bench
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps

Lat Pulldowns
to stack + 6p x 8 reps

R/Thunder
The adjustable is being repaired (I've managed to knacker the weld on one side)
B/H: 60-kilos x 6-8 reps, 100-kilos x 3 reps, 120-kilos x 1 reps, 130-kilos x 3 reps, 140-kilos x 2 x 3 reps
R/H only: 150-kilos x 1 rep, 155-kilos x F

Stretching

Tuesday 26th January 2016

Tuesday
One hand pinch
up a 1/2 kilo both hands as planned

Thursday thru Monday 25th January 2016

Thursday
Nada

Friday
Pick axe work

Monday
Seated Press
to 102.5-kilos x 4 reps

Hammer db curls
to 60-kilos x 6 reps

TPD
Jumped too much too soon
to 17p x 3, 16p x 3 reps

DOTBDLTL
to 3 x time and 1 x away from body timed set

Wednesday 20th January 2016

Wednesday
CG Bench
to 140-kilos x 3 x 1 reps. no sleeves (bit slow)

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

Adj T/Bar
to 5-kilos more than last time with each hand: 3, 3, 3, 5/9 reps

Tuesday 20th January 2016

Tuesday
One hand pinch
Home gym. To 4 x 3 reps working weight both hands. Left hand down on right.

Monday 19th January 2016

Monday
Double overhand thickbar hold for time
4 timed sets with 130-kilos

L/Press
to full frame (H3) x 8 reps

Seated Leg Curl
no warm up
stack x 8, 10 and 12 reps

L/Ext
no warm up
stack x 8, 10 and 12 reps

Bwt: 284lbs

Friday 15th January 2016 evening

Friday pm
Pick axe work
Just the item itself (around the 4kg mark weight wise)

4 timed sets

Thursday and Friday 15th January 2016

Thursday
Nowt

Friday
Need to do Pick axe work later or tomorrow

Seated BB Press
to 100-kilos x 4 reps (stabilizers off due to using machine for a few weeks)

Hammer db curls
to 55-kilos x 6 reps

TPD
to 16 x 10 reps

1 hand pinch (used plates on a pin)

Tuesday and Wednesday 14th January 2016

Tuesday
London for the day

Wednesday
CG Bench Press
to 100-kilos x 8, 10 and 12

LPD
to stack +6 x 10 reps (couldn't find the other stacker plate)

Adjustable thick bar
w/ups then 3, 3, 3 and 9 with working weight (5kg more than last time)


All s/s

Bwt: 282-283lbs. Huffing a bit but went for a good walk later (about 4 miles)

Monday 11th January 2016

Monday
Lot of time working out kinks

DOTBDL x time
to  4 x timed sets @ 130-kilos

L/Press
kinks until stretched
to 640-kilos on H2 x 8 reps

S/L/Curl
to stack + 6p (all I could find) x 12 reps

L/Ext
to stack + 6p (all I could find) x 12 reps

Worked with Shay on his thick bar and one hand pinch

Friday 8th January 2016

Friday
One hand pinch

Adjustable thick bar

I will be keeping the numbers just not where Andy and my competition will see them ha ha. However, after this first week of breaking in (and much like Andy teaches) I'll breakdown the weeks, my targets and plan to get some good numbers on the day.

Wednesday 6th January 2016

Wednesday
Seated Iso Press - facing in
to 55-kilos x 4 r/p reps

Hammer DB Curls
to a sensible 42.5-kiklos x 8 reps

TPD (first 2 sets on new machine and last on LPD)
1/2 stack x 12, stack x 12, 14p x 8 reps

Bwt: 280lbs

Tuesday 5th January 2016

Tuesday
V/Gripper work
A bit down after yesterdays thick bar work

2HP - reps
to 102.7-kilos x 4 x 2 reps

Monday 4th January 2016

Monday
Back as stiff as hell and fitness (from lack of walks in the hills)... what fitness?

CG Bench - volume session
to 100-kilos x 8, 10 and 11 reps

DOTBDL - holds
to 130-kilos x 4 x time

KB Swings
For back and condition
8, 10 and then 12kg bell x 1 minute each.

Friday - New Years Day 2016

Friday - New Years Day
Vulcan Gripper work
to
L/H: 6/7 x F, VVN, 1, VN, VN, VVN
R/H:  6/7 x 3 x 1 reps, 7/7 x 1, VVN, 1, 1 reps