Friday
Bloody scales. Up and down the stairs here from my supposedly accurate postal scales to the ones that are meant to be less so. ANYWAY... having finally settled on the weight (still a little way to go) I ended up doing the of so damn painful workout in the kitchen. The lever work is all stress on the wrist over a rep of strength due to a combination of the factors in leverage.
Pick axe workout
L/H: weight x 10 secs then 3 x 15 painful seconds
R/H: 10, 15 and then 2 x 21 seconds.
Showing posts with label timed holds. Show all posts
Showing posts with label timed holds. Show all posts
Sunday, 27 March 2016
Monday, 21 March 2016
Monday 21st March 2016
Monday
Brutal session.
Seated Press
Warm up with 20 a side on the iso press then straight in on the rack with 80. 100-kilos x 4 and 110-kilos x 4 hard reps
Hammer d/b curls
to 45-kilos and then a nasty drop set wit 10-kilos @ x 20 reps
TPD
to 16.5 x 8 and 8 x 12 reps
DOTBDLTL - reps
to 8,9 and 10 reps with 130-kilos. Time under tension for the hold (more reps equals more time) and a back strengthener too (cos holding it away from the body is harder than holding onto the bar for me).
Brutal session.
Seated Press
Warm up with 20 a side on the iso press then straight in on the rack with 80. 100-kilos x 4 and 110-kilos x 4 hard reps
Hammer d/b curls
to 45-kilos and then a nasty drop set wit 10-kilos @ x 20 reps
TPD
to 16.5 x 8 and 8 x 12 reps
DOTBDLTL - reps
to 8,9 and 10 reps with 130-kilos. Time under tension for the hold (more reps equals more time) and a back strengthener too (cos holding it away from the body is harder than holding onto the bar for me).
Sunday, 7 February 2016
Sunday 7th February 2016
Sunday
Pick axe work
So, for one reason or another (don't ask) I missed both opportunities on Friday and Saturday so trained Sunday. Another .25-kilo added and 4 sets of 21 seconds - damn it's hard.
Pick axe work
So, for one reason or another (don't ask) I missed both opportunities on Friday and Saturday so trained Sunday. Another .25-kilo added and 4 sets of 21 seconds - damn it's hard.
Tuesday, 2 February 2016
Monday and Tuesday 2nd February 2016
Monday
Double over hand thick bar deadlifts timed holds
4 x working sets
Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps
S/L/Curls
to stack +6p x 10 reps
L/Ext to stack +6p x 12 reps
One hand pinch work
Double over hand thick bar deadlifts timed holds
4 x working sets
Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps
S/L/Curls
to stack +6p x 10 reps
L/Ext to stack +6p x 12 reps
One hand pinch work
Monday, 1 February 2016
Friday 28th January 2016
Friday
Pick axe work
Added a half kilo (from this point forward it's .25-kilo) and did 4 x timed sets
Pick axe work
Added a half kilo (from this point forward it's .25-kilo) and did 4 x timed sets
Sunday, 17 January 2016
Friday 15th January 2016 evening
Friday pm
Pick axe work
Just the item itself (around the 4kg mark weight wise)
4 timed sets
Pick axe work
Just the item itself (around the 4kg mark weight wise)
4 timed sets
Monday, 10 November 2014
Thursday and Monday 10th November 2014
ThursdayPinch and cone / Hornetop work
Monday
Trying the BSN NoExplode 3.0 today.
Seated Press
to 120-kilos x F, dropped back to 100-kilos x 6, 10 and 12 reps and a d/s of 60-kilos x 20 reps (felt light)
Hammer DB Curls
to 60-kilos x 6 reps
TPD
to 14p x 12 reps
Penny pinch
Testing set up.
A few members tried the set up I made (2 thin but broad washers on a carabina) with 5-kilos loaded to the pin (about 7.25kg total) and only myself and 1 other managed it. I worked to 14.25kg all in (RH only).
Monday
Trying the BSN NoExplode 3.0 today.
Seated Press
to 120-kilos x F, dropped back to 100-kilos x 6, 10 and 12 reps and a d/s of 60-kilos x 20 reps (felt light)
Hammer DB Curls
to 60-kilos x 6 reps
TPD
to 14p x 12 reps
Penny pinch
Testing set up.
A few members tried the set up I made (2 thin but broad washers on a carabina) with 5-kilos loaded to the pin (about 7.25kg total) and only myself and 1 other managed it. I worked to 14.25kg all in (RH only).
Tuesday, 28 October 2014
Tuesday 28th October 2014
Tuesday
Errands then
Horne Top Lift
to 80-kilos then holds with 65.15-kilos (as close as I could get it)
L/H: 3 x 10 seconds
R/H: 3 x 20 seconds
Errands then
Horne Top Lift
to 80-kilos then holds with 65.15-kilos (as close as I could get it)
L/H: 3 x 10 seconds
R/H: 3 x 20 seconds
Tuesday, 15 April 2014
Tuesday 15th April 2014
Tuesday
V/Gripper
Left hand off. 5/5 v easy 5/6 tough
L/H: 5/6 x VN, F (most about 1/2 inch), N, F, F, 5/5 x 1 easy
R/H: 6/6 x 6 x 1 reps (1 TnG)
2HP - timed holds
warmed up slowly to working weight then each attempt got better - 4 in total
V/Gripper
Left hand off. 5/5 v easy 5/6 tough
L/H: 5/6 x VN, F (most about 1/2 inch), N, F, F, 5/5 x 1 easy
R/H: 6/6 x 6 x 1 reps (1 TnG)
2HP - timed holds
warmed up slowly to working weight then each attempt got better - 4 in total
Tuesday, 1 April 2014
Tuesday 1st April 2014
Tuesday
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps
2HP - timed
to two efforts (could be better) with 100+
Stub work - timed
3 x efforts with last r/h v good (to front and not side)
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps
2HP - timed
to two efforts (could be better) with 100+
Stub work - timed
3 x efforts with last r/h v good (to front and not side)
Thursday, 20 March 2014
Thursday 19th March 2014
Thursday
Good company (thanks for the treats inc little note book) followed by:
Lever axe work
added weight to my set up - equates to top weight for event
slightly lighter warm ups then axe plus 2-kilos and IM loops + clip to hold them on (about 6kg) x 3 working sets. Roughly same time each hand. All brutal.
2HP - vol
NB: never warm up just straight in at working weight
80.2-kilos approx x 8 reps, 10 rp reps (v close together) and 13 d/d reps... hard as f**k
Good company (thanks for the treats inc little note book) followed by:
Lever axe work
added weight to my set up - equates to top weight for event
slightly lighter warm ups then axe plus 2-kilos and IM loops + clip to hold them on (about 6kg) x 3 working sets. Roughly same time each hand. All brutal.
2HP - vol
NB: never warm up just straight in at working weight
80.2-kilos approx x 8 reps, 10 rp reps (v close together) and 13 d/d reps... hard as f**k
Tuesday, 18 March 2014
Tuesday 18th March 2014
Tuesday
Lots on today. Inc 2 visits (3 visitors) during session
V/Gripper
same as last time
2HP
4 timed efforts
Stub work
could have been better
Lots on today. Inc 2 visits (3 visitors) during session
V/Gripper
same as last time
2HP
4 timed efforts
Stub work
could have been better
Tuesday, 11 March 2014
Tuesday 11th March 2014
Tuesday
V/Gripper
to
L/H: 5/6 x 7 of 8 singles
R/H: 6/6 x 8 x 1 reps
2HP - holds
to max x 3 x timed holds. Took a while to get the groove on. Need to work to 4 x planned max efforts
Stub work
straight in at working weight x 4 x max holds, 2 x good 2 x so-so
V/Gripper
to
L/H: 5/6 x 7 of 8 singles
R/H: 6/6 x 8 x 1 reps
2HP - holds
to max x 3 x timed holds. Took a while to get the groove on. Need to work to 4 x planned max efforts
Stub work
straight in at working weight x 4 x max holds, 2 x good 2 x so-so
Tuesday, 4 March 2014
Tuesday 4th February 2014
Tuesday
V/Gripper
to
L/H: 5/6 x 8 x 1 reps - all bar one solid / easy
R/H: 6/6 x 8 x 1 reps - all solid / easy
2HP
to 100.2kg x 4 timed holds (logged in book)
Stub work
to 2 x 22 secs on my set up (of 4 attempts)
V/Gripper
to
L/H: 5/6 x 8 x 1 reps - all bar one solid / easy
R/H: 6/6 x 8 x 1 reps - all solid / easy
2HP
to 100.2kg x 4 timed holds (logged in book)
Stub work
to 2 x 22 secs on my set up (of 4 attempts)
Thursday, 27 February 2014
Thursday 27th February 2014
Thursday
Out half the day.
Lever axe work
increased time over three sets
2HP - volume
no warm ups - skin rough after
80.2-kilos x 3 x 10 reps
Out half the day.
Lever axe work
increased time over three sets
2HP - volume
no warm ups - skin rough after
80.2-kilos x 3 x 10 reps
Tuesday, 25 February 2014
Tuesday 25th February 2014
Tuesday
Bargoed to look at Planet Fitness's strongman equipment then lunch in town so trained later. The injured finger meant NO left hand gripper work at all. Too painful and feeling like I'd take longer to heal if I pushed it.
V/Gripper
to
R/H: 6/6 x 7 of 8 singles
2HP - holds
to four efforts at 102.7 kilos
stub work
varied.
2 sets ups 1 @ 15.75-kilos x 3 x timed holds and a thicker set up to 22+kilos x 3-4 timed holds per hand
Bargoed to look at Planet Fitness's strongman equipment then lunch in town so trained later. The injured finger meant NO left hand gripper work at all. Too painful and feeling like I'd take longer to heal if I pushed it.
V/Gripper
to
R/H: 6/6 x 7 of 8 singles
2HP - holds
to four efforts at 102.7 kilos
stub work
varied.
2 sets ups 1 @ 15.75-kilos x 3 x timed holds and a thicker set up to 22+kilos x 3-4 timed holds per hand
Wednesday, 19 February 2014
Wednesday 19th February 2014
Wednesday
Kept brief cos a) I wanted to do well on the comp lift and b) coached Shay through a strongman workout (going with Shay to a comp in Bridgend this weekend)
Iso Bench
to 65-kilos a side x 3 x 6 reps (Shay lift off on each one)
LPD
with double D bar
to stack + 1p x 3 x 8 reps
Adj T/Bar
set up + 110-kilos x 3 decent attempts right (last one + 10 secs) and less so left ha ha
Kept brief cos a) I wanted to do well on the comp lift and b) coached Shay through a strongman workout (going with Shay to a comp in Bridgend this weekend)
Iso Bench
to 65-kilos a side x 3 x 6 reps (Shay lift off on each one)
LPD
with double D bar
to stack + 1p x 3 x 8 reps
Adj T/Bar
set up + 110-kilos x 3 decent attempts right (last one + 10 secs) and less so left ha ha
Tuesday, 18 February 2014
Tuesday 18th February 2014
Tuesday
V/Gripper
While in comp mode I do not plan on going past this level of effort on grippers
to
L/H: 5/6 x TnG, VVN, VVN, VVN, VVN, 1, VVN, F reps
R/H: 6/6 x 1, 1, 1, VVN, 1, 1, 1, 1 reps
2HP
an even lift with the working weight I want of 100-kilos x holds for time
to 100.7kg x 3 x slow lifts (first quickest, last slowest)
Stub lifting.
A bugger to get the set up just so.
to 15.75kg approx x 3 efforts and as pinch
V/Gripper
While in comp mode I do not plan on going past this level of effort on grippers
to
L/H: 5/6 x TnG, VVN, VVN, VVN, VVN, 1, VVN, F reps
R/H: 6/6 x 1, 1, 1, VVN, 1, 1, 1, 1 reps
2HP
an even lift with the working weight I want of 100-kilos x holds for time
to 100.7kg x 3 x slow lifts (first quickest, last slowest)
Stub lifting.
A bugger to get the set up just so.
to 15.75kg approx x 3 efforts and as pinch
Thursday, 5 December 2013
Thursday 5th December 2013
Thursday
chipping a tooth = not a good start to the day :(
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1 rep, 6/6 x VN, VN, VN
R/H: 6/6 x 2 x 1 reps, 6/7 x TnG, 1, 1, 1 reps
2HP - timed hold work
to 100.2-kilos x F, 5, 6, 8 seconds - all times approx (count from as soon as it left the floor in head)
chipping a tooth = not a good start to the day :(
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1 rep, 6/6 x VN, VN, VN
R/H: 6/6 x 2 x 1 reps, 6/7 x TnG, 1, 1, 1 reps
2HP - timed hold work
to 100.2-kilos x F, 5, 6, 8 seconds - all times approx (count from as soon as it left the floor in head)
Tuesday, 3 December 2013
Tuesday 3rd November 2013
Tuesday
Homework 90% done then gym
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x N, VVN, F, F, N
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1, 1, 1 reps
2HP (timed holds)
to 100.2-kilos x 4, 4 and 6 seconds**
**all times are approx from stopwatch / iphone ticking away on floor. In order to do my best one tends to concentrate on the task in hand and not the clock.
Homework 90% done then gym
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x N, VVN, F, F, N
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1, 1, 1 reps
2HP (timed holds)
to 100.2-kilos x 4, 4 and 6 seconds**
**all times are approx from stopwatch / iphone ticking away on floor. In order to do my best one tends to concentrate on the task in hand and not the clock.
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