Englands most powerful man 2012 (Novice) and Sunday's workout

Saturday 'day was spent down at Gravesend watching the novice and day 1 of the 105-kilo class of England's most powerful strongman comp 2012.


One of the Gloucester lads, Richard Fuller (see photo), competed and managed a very close 2nd place.


I got o so slightly singed by the sun.


Sunday
Few brews with David yesterday after noon and awake, but not up, at silly o'clock today. I arose at a more sensible 6.30 or so and prepped for the gym.
Leg Press
FP x 8 reps per leg and 8 reps both, 120-kilos x 8 reps, 240-kilos x 8 reps (SB), 480-kilos x 8 reps (SB+W)

Leg Ext
50-kilos x 8 reps, 80-kilos x 8 reps, 120-kilos x 8 reps

s/s

Leg Curls
35-kilos x 8 reps, 55-kilos x 8 reps, 70-kilos x 8 reps

DB Holds with Fat Gripz
45-kilos @x 3 x 20 seconds (more on the 3rd set)

Note the last three sessions I've dropped a little poundage deliberately off my working weights to allow for the infrequent workouts from the various exhibitions.

Wednesday 9th May 2012 workout

Wednesday
Seated Press in Jones
bar x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 2 x 4 hard reps (s)

s/s

Alt standing dumbbell curl
10-kilos @ x 8 reps, 20-kilois @ x 8 reps, 25-kilos @ x 6 reps d/s 15-kilos @ x 8 reps

1 Arm TPD reverse grip
20-kilos x 8 reps, 35-kilos x 8 reps, 55-kilos x 6 reps d/s 30-kilos x 15 reps then over grip x 8 reps

Dumbbell holds with fat gripz
47.5-kilos x 3 x 25 seconds

Protein scandal doc is meant to be getting edited down. Instead it's 4500+ words and 11 pages long!

Wednesday 2nd May 2012 workout = freebie :)

Need to chat less and crack on more. So close to being late for an appointment today. In the meantime... I've a free t-shirt from this site coming (thanks!!): http://www.1repmax.com/wsm-atlas.aspx

Wednesday
NB: talk to Nigel less, train more ha ha

Iso Seated Press
arm, x 12 reps, 16.25-kilos a side x 8 reps, 32.5-kilkos a side x 8 reps, 55-kilos a side x 5+ 1 almost there rep, d/s 30-kilos a side x 8 reps
 
s/s

Hammer DB Curls
10-kilos x 8 reps @, 20-kilos x 8 reps @, 30-kilos x 8 reps @, 40-kilos x 6 loose reps d/s 22.5-kilos x 8 reps. See pump :)

s/s

TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps (couldn't get the sleeves on - too pumped) - switched to double ratio pulley set up and did 105-kilos x 10 and 8 reps.
 
DB Holds for time
47.5kg @ x 3 x 20 seconds approx

Thursday 19th and Friday 20th April workouts

Thursday

V/Gripper

Friday
CG Bench Press
bar x 15 reps, 60kg x 8 reps, 80kg x 8 reps, 110kg x 6 and 5 reps

LPD
75kg x 8 reps, 95kg x 8 reps, 126kg x 6 reps

DODL
bar x 12 reps, 60kg x 8 reps, 100kg x 6 reps, 140kg x 3 reps, 170kg x 2 x 3 reps (nattering in between with Damien)

DB Holds for time
45kg @ x 3 x 30 secs (approx)

Of interest: an article I saw this week claimed that gym user (or some such) did more reps or put more effort in if they were encouraged to think 'evil thoughts' as they worked out. One assumes it was less 'evil' per say but more of an aggressive attitude. So on a few of my better efforts today had me gritting my teeth and thinking about kicking off / fighting as I did the last rep or two. 

In spite of a very iffy belly today (v annoying) my bodyweight was up again to 19st 6lbs  / 272lbs

Wednesday, 11th April workout

Wednesday
Said hi to a few lads inc Nigel etc

Seated Iso Press
handles x 15 reps, 16.25kg @ x 8 reps, 32.5kg @ x 8 reps, 47.5kg @ x 8 reps (s) and 52.5kg @ x 6 reps (s)
 
Seated alt DB Curls
7.5kg @ x 8 reps, 15kg @ x 8 reps, 25kg x 5/6 and 5/5 reps hard work
 
One arm reverse grip p/downs
25kg x 8 reps, 35kg x 8 reps, 50kg x 6 reps, x 8 reps (sleeves on)
 
DB Holds for time
45kg @ x 25, 20 and 20 secs - v hard