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