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.
Showing posts with label Vulcan Gripper. Show all posts
Showing posts with label Vulcan Gripper. Show all posts
Tuesday, 12 July 2016
Monday, 27 June 2016
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
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
Tuesday, 21 June 2016
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.
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.
Sunday, 12 June 2016
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
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
Sunday, 5 June 2016
Sunday, 29 May 2016
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
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
Monday, 23 May 2016
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
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
Monday, 16 May 2016
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
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
Sunday, 8 May 2016
Friday, 29 April 2016
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)
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)
Monday, 18 April 2016
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, 6 January 2016
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
V/Gripper work
A bit down after yesterdays thick bar work
2HP - reps
to 102.7-kilos x 4 x 2 reps
Saturday, 2 January 2016
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
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
Monday, 28 December 2015
Monday 28th December 2015
Monday
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.
P/Squat
To 100-kilos x feel... n stop.
L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.
S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.
L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps
Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.
P/Squat
To 100-kilos x feel... n stop.
L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.
S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.
L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps
Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN
Monday, 21 December 2015
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
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
Tuesday, 15 December 2015
Tuesday 15th December 2015
Tuesday
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol
V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N
W/Roller
81.25-kilos x 3 x 1 full reps
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol
V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N
W/Roller
81.25-kilos x 3 x 1 full reps
Monday, 14 December 2015
Friday and Monday 14th December 2015
Friday
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N
Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha
Thumb-over thick bar dead lifts holds for time
to 130-kilos x 10, 30 and 45-seconds.
Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps
Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work
1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps
V/Gripper
shot lol
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N
Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha
Thumb-over thick bar dead lifts holds for time
to 130-kilos x 10, 30 and 45-seconds.
Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps
Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work
1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps
V/Gripper
shot lol
Monday, 7 December 2015
Friday and Monday 7th December 2015
Friday
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
Monday, 30 November 2015
Friday and Monday 30th November 2015
Friday
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total
Monday
Brutal. Bwt 1lb shy of 20st
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww
Iso P/Downs
to 80-kilos a side x 2 x 6 reps
Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total
Monday
Brutal. Bwt 1lb shy of 20st
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww
Iso P/Downs
to 80-kilos a side x 2 x 6 reps
Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.
Monday, 23 November 2015
Friday and Monday 23rd November 2015
Friday
Vulcan Gripper work
Monday
Seated Press
to 110-kilos x 2 reps. Dropped to 100-kilos x 6 reps
Hammer d/b curls
to 90-kilos x 1 rep (heaviest 'bells the gym has)
Tricep Pushdown
to stack + 3plates x 12 reps
V/Gripper
to
L/H: 6/6 4 x 1, 1 x VVN, 1 reps
NB: there was a Tuesday session last week. I just missed blogging it
Vulcan Gripper work
Monday
Seated Press
to 110-kilos x 2 reps. Dropped to 100-kilos x 6 reps
Hammer d/b curls
to 90-kilos x 1 rep (heaviest 'bells the gym has)
Tricep Pushdown
to stack + 3plates x 12 reps
V/Gripper
to
L/H: 6/6 4 x 1, 1 x VVN, 1 reps
NB: there was a Tuesday session last week. I just missed blogging it
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