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
Monday, 18 April 2016
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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