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)
Friday, 29 April 2016
Wednesday, 27 April 2016
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
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
Saturday, 23 April 2016
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!!
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, 19 April 2016
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.
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, 18 April 2016
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!
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
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, 13 April 2016
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
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, 12 April 2016
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.
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.
Monday, 11 April 2016
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 @
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, 6 April 2016
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.
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, 5 April 2016
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!!
@ 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!!
Monday, 4 April 2016
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
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
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