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#3881 OFFLINE   mobsterone

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Posted 13 February 2014 - 05:46 AM

Thursday
V/Gripper - slight vol day
to
L/H: 5/6 x VN, VVN, VVN, VVN, VVN, VN, 1, N
R/H: 6/6 x 8 x 1 reps

2HP
to +78-kilos x 1, 1, F, 1, 1 reps (4)



#3882 OFFLINE   mobsterone

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Posted 14 February 2014 - 06:48 AM

Friday
Power Squat Machine
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps

Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps



#3883 OFFLINE   mobsterone

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Posted 17 February 2014 - 06:57 AM

Monday
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps

Hammer db curls
to 50-kilos @ x 2 x 6 reps

OHTE
to +70-kilos x 11 reps

TPD
7p x 12, 12p x 12 reps



#3884 OFFLINE   mobsterone

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Posted 18 February 2014 - 06:29 AM

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



#3885 OFFLINE   mobsterone

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Posted 19 February 2014 - 10:15 AM

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



#3886 OFFLINE   mobsterone

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Posted 20 February 2014 - 06:01 AM

Thursday
Leverage / axe handle work
Used my axe (held at the very end) and as steady as possible with a good pick up at all times and slow walked a length or so of my gym (about 41 feet length ways wall to wall)
L/H: 3 x 1 lengths
R/H: 2 x 1 length and 1 x 1.5 lengths (last one).

I can either add weight (I'll add a bit) or do more lengths at a steady handed and slow pace.

2HP
80.2-kilos (no warming up) x 19 reps (rp) in 90-seconds. Damn! lol



#3887 OFFLINE   mobsterone

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Posted 21 February 2014 - 08:10 AM

Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha

Leg Press
to 700-kilos x 1!! wrapped and did 8 reps

L/Curl
stack + 2 plates x 3 x 12 reps

L/Ext
stack + 2 plates x 3 x 10 reps

Closed the 3 a few times showing off :D



#3888 OFFLINE   mobsterone

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Posted 24 February 2014 - 07:25 AM

Sunday
Flew down (very fast driver ha ha) to Bridgend for the K2 event.

Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!

Seated press - axle
to 100-kilos x 3, 3, and 2 reps

s/s

Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)

OHTE
to +72.5-kilos x 8 hard reps.

TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps



#3889 OFFLINE   mobsterone

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Posted 25 February 2014 - 11:59 AM

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



#3890 OFFLINE   mobsterone

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Posted 26 February 2014 - 06:57 AM

Wednesday
@ Powerhouse. Shay on deadlifts (using frame). From floor to 200-kilos x 3, down to 190-kilos for 2-3 x 3 then on blocks for a few more sets (10 in total). With me on p/downs

CG Bench
to 130-kilos x 3 x 3 reps, 60-kilos x 20 reps

LPD
to stack +1 p x 3 x 8 reps using v handle

Adj T/Bar
to set up + 117.5-kilos (about 119.5) x 3 holds for time = dizzy lol



#3891 OFFLINE   mobsterone

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Posted 27 February 2014 - 10:52 AM

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



#3892 OFFLINE   mobsterone

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Posted 03 March 2014 - 06:42 AM

Sunday
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.

Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*

s/s

Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps

OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps

TPD
* to 16p x 6 reps, 8p x 20 reps

Done. Iffy belly too.



#3893 OFFLINE   mobsterone

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Posted 04 March 2014 - 12:19 PM

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)



#3894 OFFLINE   mobsterone

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Posted 05 March 2014 - 06:23 AM

Wednesday
early due to town appt c. 0930am
CG Bench Press
to 132.5-kilos x 3 x 3 reps

DOTBDL
to 175-kilos x 3 x 3 reps

Will train atb later



#3895 OFFLINE   mobsterone

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Posted 07 March 2014 - 07:27 AM

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps



#3896 OFFLINE   mobsterone

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Posted 10 March 2014 - 06:32 AM

Monday
Seated Press
to 105-kilos x 2 x 4 reps and 1 x 1 rep with 107.5-kilos

s/s

Hammer DB Curls
to 55-kilos x 2 x 67 loose reps - 25-kilos x 15 reps

s/s

TPD
to 15p x 8 reps - 10p x 15 reps



#3897 OFFLINE   mobsterone

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Posted 11 March 2014 - 11:44 AM

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



#3898 OFFLINE   mobsterone

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Posted 12 March 2014 - 05:26 AM

Wednesday
Close grip bench
to 135-kilos x 2, 3, 3 reps - 60-kilos x 15 reps

Middle lever row (mid-back)
to 60-kilos x 6, 7, 7 reps

LPD with D bar
to stack x 8 reps - 1/2 stack x 15 reps



#3899 OFFLINE   mobsterone

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Posted 13 March 2014 - 06:10 AM

Thursday
Lever axe work
I'll weigh what I have and may need to add weight to it. I'm guessing it's a pound or two under.
3 x sets increasing in time with each hand. The last left handed effort was very nice

2HP
80.2 or so x 6, 10 and then 12 reps



#3900 OFFLINE   mobsterone

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Posted 14 March 2014 - 06:37 AM

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps




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