Friday
V/Gripper+RB365N work
to
L/H: 6/6 x 2 x 1 reps, 6/7 x VVN VN VN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x 1/4" (good), RB365N x N, then 3 x 1 reps

Monday
Up at stupid o'clock

Seated Iso Press - reverse
to 45-kilos @ x 6 reps

Hammer DB Curls
to 55-kilos x 8 reps

TPD
to 14 and then 16p x 8 reps

Gripper work (inc VG and GHP9)
to
L/H: 6/6 x 2 x 1 reps, 6/7 x N, N, N, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x F, 7/7 x VVN, N, N

Friday and Monday 26th October 2015

Friday
Vulcan

Monday
LPD
to stack +5p x 8 reps

CGBP
to 145-kilos x 2 x 1 reps

Low Cable Row
to stack+6p x 10 reps

Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4

Thursday 11th and Friday 12th April 2013

Thursday
TSG
L/H: CoC 3 x TnG, TnG, 1, 1, 1, 1, F (good reps were fast)
R/H: CoC x 3 reps, GHP 8 x 1 then 2 reps, CoC 3.5 x VVN, BBSE x TnG, 1, VN reps

2HP - vol
to 70-kilos x 2 x 3 reps

Friday
P Squat
to 250-kilos x 8 reps then 300-kilos x 6 hard reps

Leg Press
to 610-kilos x 8 reps

Leg Curls
to stack x 12 r/p reps

Leg Ext
didn't get a chance / couldn't be bothered waiting

Saturday 24th and Sunday 25th February 2013

Saturday
rest day

Sunday
After a couple of off sessions and my back aching the last 24 hours this:
TSG
warm up on Vulcan then
L/H: CoC 3 x TnG, 1, TnG, VVN
R/H: CoC 3 x 1 rep, GHP 8 x 1 rep, CoC 3.5 x 1, 1, VVN

2HP
If I want to break the w/record...
to 108.7-kilos x 1 rep

Thur thru Sunday 25th November 2012

Thursday
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,

2HP
to 112.7kg x 2 x 1 reps and 2 failed reps

Friday
Rest / company

Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps

Leg Press
to 660-kilos x 11 reps

Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps

s/s

Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time

Inch catch work

Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps

2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb

Tuesday 20th November 2012

Tuesday
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.

Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.

2HP
to 112.7-kilos x 3 x 1 reps

Wednesday 7th November 2012

Wednesday
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN

The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep