mobsterone Posted March 30, 2010 Author Share Posted March 30, 2010 Tuesday V/Gripper B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L13 x 1 rep L/H: L15+B x 1, VVN, 1, 1, VVN R/H: L15 x 1 rep, L17 x N, N, L16+B x 1, 1, 1, 1 (go to +2B next time) Weaver Stick B/H: bar (10.8lbs) x 3 reps @, +1.25-kilos x 3 reps @, +2.25-kilos x 2 reps @ alt, +2.75-kilos x 3 reps @ alt, +2.75-kilos x 3 reps @, L/H: +3-kilos x F R/H: +3-kilos x 1 rep Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 30, 2010 Share Posted March 30, 2010 Great OHTGDL pulls Steve!!! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 31, 2010 Author Share Posted March 31, 2010 (edited) Wednesday Trained with G and Mike cos they came down early. Ended up taking longer and doing more than I had planned. Double overhand thick bar deadlifts bar x 10 reps, 70-kilos x 3 reps, 100-kilos x 1 rep, 130-kilos x 1 rep, 160-kilos x 1 rep, 202.5-kilos x 4 ugly, ugly x 1 reps 2HP @ 39mm towel over: +30-kilos x 3 reps, +50-kilos x 3 reps, +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x F. Changed to:- @ 44mm +85-kilos x F, dropped to +80-kilos and each attempt got better and better and more locked in hence double at the end: 1, 1, 1, 1, 1, 1, 2 Orbi 45/45 B/H B/W Edited March 31, 2010 by mobsterone Quote Link to comment Share on other sites More sharing options...
climber511 Posted March 31, 2010 Share Posted March 31, 2010 Saturday. To begin with I wasn't going to train today so cleaned up around the house, had another cup of coffee and so on. Then wandered over, still in half a mind, to see how Greg was getting on. I started warming up and then demonstrated some 'zoning in' techniques (getting the most our of yourself type stuff) to Greg. These, due to the almost auto-pilot type response (ie: I got fired up myself) meant 2 things. Firstly I ballsed up the loading of the bar (see notes) and 2 had a good session. One hand deadlift - thumb over B/H: Bar x 8 reps a hand, 60-kilos x 3 reps a hand, 90-kilos x 3 reps a hand, 120-kilos x 1 rep a hand L/H: *130-kilos x 4 x 1 reps.... 140-kilos x 4 x 1 reps R/H: *140-kilos x 4 x 1 reps.... err no. 160-kilos x 4 x 1 reps *Greg pointed out that I had in fact pulled 160-kilos for my first single which meant that 130 was in fact not 130 but 140 and 140 was not 140 but 160-kilos. I thought 'sod it' and carried on anyway and so had a great session Dumb people get very strong Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 1, 2010 Author Share Posted April 1, 2010 Thursday Another struggled session. I may need to rethink the shoulder and arm sessions for now. As in a metaphorical button reset (start again for another run at the big numbers). Lower bodyweight makes some exercises harder due to lack of leverage. Seated press bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 2+F. Grrr so over to machine and 3 x 6 x stack. S/S with DB H/Curls 10kg x 8 reps @, 20kg x 8 reps @, 30kg x 8 reps @ TPD on LPD 9p x 8 reps, 11p x 8 reps, 12p x 6 reps (tough) Bwt (not with full kit on as per winter): 285.5lbs @ GN Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 2, 2010 Author Share Posted April 2, 2010 Easter / Good Friday Nice late start to the day as there's nowt else on the cards. Or at least not until Ant said he wanted to train in the PM. Other than that nowt. One hand deadlifts thumb over Using same bar as before. On the day I want to use a 100% straight one so am practising with what will probably be a little more than I can lift on our 2-degrees off true bar. B/H: bar x 6 reps (used one hand as intention is to warm up back and legs only), 60-kilos x 3 reps @, 90-kilos x 3 reps @, 120-kilos x 1 rep @ No belts at all. L/H: 142.5-kilos x 4 x 1 reps. Support belt only R/H: 162.5-kilos x 4 x 1 reps. Support belt only Weaver to the front (see NB) B/H: Same warm ups as before. Inc solid bar x 3 reps @ and +1/2-kilo x 1 rep @ L/H: +1-kilo x 3 x 3/4 reps (arm slightly bent). The 1/2kg jump is monstrous at this level. R/H: +1-kilo x 3 x 1 reps. All ok if somewhat hard. Arm as above. Need to adapt. NB: Checked USAWA rules for clarification and noted that they require the arm to be locked. I'd been asked if I did this on Facebook and said I hadn't noticed. So noticed today and then checked the rules after. I will need to adapt. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 3, 2010 Author Share Posted April 3, 2010 Saturday 2HP Too extra care with the skin and worked to +85-kilos (106.7) x 1,1,1,1,0,1,1, varying thumb placement for skin saving reasons. The belly of the flexors (ie: in the 'meat') was feeling it. Orbi 50/50 B/H, B/W. N/S as usual. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 4, 2010 Author Share Posted April 4, 2010 Sunday Legs Leg Press 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 280-kilos x 8 reps. All bar the first set allowed the small niggle on my right knee to annoy me. I put on a knee support for 240 and 280kg. Leg Ext 60-kilos x 8 reps, 125-kilos x 8 reps, Stk+25-kilos (170) x 8 reps Leg Curl 20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 7 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 5, 2010 Author Share Posted April 5, 2010 Monday V/Gripper B/H: L1 x 6 reps @, L7 x 3 reps @, L10 x 1 rep @, L13 x 1 rep @, L/H: L15+b x 1, 1, VN*, 1, 1 reps (* poor set) R/H: L16+2b x 5 x 1 reps (good session) Weaver (rear) Some progress today, time to up the weight a bit next time in spite of back aching (see below). B/H: w/up, bar x 3 reps @, +1.25-kilos x 3 reps @, +2.25-kilos x 3 alt reps @. L/H: +2.75-kilos x 3 x 1 reps R/H: +3-kilos x 3 x 1 reps (last 2 singles 'easy') For some bizarre reason during weaver work my left lower back decided to spasm. I can only think I was a little too energetic during leg extensions yesterday (leaning forward as I straightened my legs). It's damned annoying and so, if I can, I'll do 2x stretching sessions today. Grrr Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 6, 2010 Author Share Posted April 6, 2010 Tuesday Double overhand thick bar deadlifts I was somewhat concerned that this might be a no go due to the spasm yesterday but once fully warmed up (also post walk into town - which helped) I was able to work to an 'easy' 190-kilos where I left it in lieu of leg 4 Saturday. 2HP Shaky but able to work to a single (where I stopped again) +85-kilos. Curls (for fun with the boys) To 40-kilos over bar weight x 8 reps then tape comes out... right arm cold 19-inches and not much more pumped... Orbi (ditto) right forearm cold 16 and again not that much more after but apparently all veiny and nasty cos of the comments I got as I did 2 minutes. No more training for the rest of the week and most of above was done with Sam and Ta (Will) visiting along with H, Loz, Ant and Chris in attendance. As per a comment of Mike's... the suns out and we had a full house. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 12, 2010 Author Share Posted April 12, 2010 Monday Busy day thus far. Work and training. My focus is now 100% on being the best I can for the Brits. Back @ WG Lat Pulldowns 80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 162.5-kilos+ x 5 hard reps Front raises (seated) +5-kilos x 8 reps @, +13.5-kilos x 3 x 8 reps @ (2 hard and 1 hardish sets) Low Rows 70-kilos x 8 reps, 110-kilos x 8 reps, 137.5-kilos x 6 hard reps Weaver (F) NB: the difference between a go rep and a no-go rep is 0.25-kilo. I need a way to micro-load (lead shot in a bag??) W/up both hand to bar x 3 reps each L/H: +.5-kilo x 2 x 1 reps, +1.0-kilo x F F. R/H: +.5-kilo x 2 x 1 reps, +1.0-kilo x 2 x 1 reps, +1.25-kilos x F, F, F. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 13, 2010 Author Share Posted April 13, 2010 Tuesday running a little late as Naz came in the am and I was expecting him in the pm and spent some time talking about motivation at the end of the session. V/Gripper B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L13 x 1 rep. Hardish warming up but ok as I got going. L/H: L15+2b x N, VVN, VN, VVN, VVN R/H: L16+2b x VN, VVN, N, 1, 1, VVN 2HP Half way through the sloppy max weigh set I decided to tape the set up and it was 42mm and not, as it should have been, 44mm. One 30-second job with a spanner and see what happens. 42mm t/over equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, t/off +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1, 1, F, 1 rep. Spanner and adjusted, +80-kilos x 6 x 1 reps. NB: check the damn width. As per chat with Naz we also had a go at 1 and 2-inch v-bar lifts. I worked to a 135-kilo effort on the 1" and a 120+ effort on the 2" for fun. I've not done any real work on the 1" in a long time. I told Naz how I used to see the bar filled to the brim (200kg plus) and so on. The mind set must be that way to be the best. He wasn't two handing what I was doing 1 handed. But the message is the same. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 14, 2010 Author Share Posted April 14, 2010 Wednesday Tomorrow will be a planned rest day. Road tested new Zulu Wrist Wraps - Defcon @ GN Seated machine press 1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 6 reps, +80-kilos x 6 reps, +120-kilos x 5 reps. H/Curls Dumbbell 10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x 8 reps - alt, 35-kilos x 8 hard reps - alt. s/s with TPD on LPD 9p x 8 reps, 10p x 8 reps, 11p x 8 reps, 12p x 8 reps - PB on this machine I think Bwt: 288lbs Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted April 16, 2010 Share Posted April 16, 2010 Well done on the PB !! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 16, 2010 Author Share Posted April 16, 2010 Always nice when they happen. Friday Following on from the rest day I went to GN to try one hand deadlifts (a la the Euros) using a straight non-cambered at all bar to see how much of a difference said bars made. Not much it seems. One hand deadlifts thumb over B/H: bar x 6 reps each, 60-kilos x 3 reps, 90-kilos x 3 reps, 120-kilos x 1 rep, 140-kilos x 1 rep (took 2 attempts on my right somewhat annoyingly - I wasn't locking it in). L/H: 145-kilos x 3 x 1 reps - more than last time (142.5kg x multiple singles) R/H: 150-kilos x1 rep, 155-kilos x 1 rep, 155-kilos x F, 1 rep. This was down a few kilos from my gym (162.5-kilos x a few singles) Off to mine to pack orders and do Weaver to the rear in a mo. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 17, 2010 Author Share Posted April 17, 2010 Saturday Deliberately started late as I knew we had a good size crowd down today inc Kye, Chris and a mate, Andy C, Carl, Mike, G and Ethan, Loz, Nick McKinless and myself. Highlight of the other lifts was Loz's 170-kilo axle over head (I also saw his 182.5kg from a rack on his phone) and Loz's successful attempt (second time this has been done) of putting my Millennium overhead. In fact he had two cracks at it with the first being 100%. 2HP @ 44mm!! worked to plus 82.5-kilos (104.20 x 6 x 1 reps and 1 x a double to finish. As before got better the more I did. Dinnie work heavy pin, handle etc + 87-kilo disc x 12 reps a hand, +40-kilos (about 130kg) x 12 reps a hand, +60-kilos (about 150) x 2 x 12 reps a hand. The idea not being to max out (I KNOW I can lift 180kg) but to get some volume work/tolerance to the reps. If I do it again (in say 2 weeks time) I'll do sets of 15 reps. Some more pinch work with Nick and Loz. This included working to 93-kilos (inc set up) at 52mm using only the rubber inserts. I failed (2 attempts) at 98-kilos which Loz got. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 18, 2010 Author Share Posted April 18, 2010 Sunday Legs Leg press plate x 12 reps, 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps. No belts, wraps, straps. s/s with Leg Ext 60-kilos x 8 reps, 125-kilos x 8 reps, 145-kilos/stack x 8 reps, 170-kilos (stk+25kg) x 8 reps. No jerking. Leg Curl 20-kilos x 8 reps, 30-kilos x 8 reps, 41.25-kilos x big struggle. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 19, 2010 Author Share Posted April 19, 2010 Monday @ GN Double over hand thick bar deadlifts Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted April 20, 2010 Share Posted April 20, 2010 Great one hand deadlifting Big Steve!! Tell Loz congrats for me for the Millenium overhead lift !! How's the back at the mo ,mate? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 20, 2010 Author Share Posted April 20, 2010 Stiff but better for the walk into town and grateful for no lifting today (nowt which includes the back anyway). Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 22, 2010 Author Share Posted April 22, 2010 Thursday @ GN (decided to have a lighter back day). Chest n back day V bench arms x 12 reps, 20-kilos (per side) x 8 reps, 35-kilos x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 80-kilos x 8 reps, 95-kilos x 6 reps, 100-kilos x 5 reps s/s with LPD 10p x 8 reps, 13p x 8 reps, stack (15p) x 8 reps then Seated upright row machine 11p x 8 reps, 16p x 8 reps, stack (20p) x 6 reps Straight arm pulldowns 4p x 8 reps, 8p x 10 reps Seated Leg Curl Awful machine for me to get into 4p x 8 reps, 8p x 8reps. Could have done more but far too cack handed bwt: 295lbs so = 291lbs actual Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 23, 2010 Author Share Posted April 23, 2010 Friday Hands took a while to get their 'groove thang on' but once I was finally set my attitude went up a notch and I was all 'torn skin - so what!'. 2HP Weaver ® Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 24, 2010 Author Share Posted April 24, 2010 Saturday Trained outside on what's turned out to be the best day of the year weather wise so far. That combined with people walking by made for a very good one hand deadlift session One hand deadlift thumb over Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 25, 2010 Author Share Posted April 25, 2010 Sunday 12 days to ass kicking day... Shoulders n' arms @ GN Seated press 1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 8 reps, +100-kilos x 6 reps, +140-kilos x 6 reps s/s DB H Curls 10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 8 reps, 37.5-kilos x 8 reps TPD on LPD machine 8p x 8 reps, 11p (meant to be 10p) x8 reps, 13p x 5 reps V heavy/hard 1 Arm Cable TPD on c/over pulley 30-kilos x 8 reps @, 35-kilos x 8 reps @. Pumped. Bwt: 20st 13lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 26, 2010 Author Share Posted April 26, 2010 Monday Trained in the PM at WG. No sign of Dunc or Anthony. Tsk. However, training took longer than intended because neighbors dropped by. I'm booked by one for a play scheme gig in August and another will start training with me tomorrow. This training outside lark pays dividends LOL Double overhand thick bar deadlifts Quote Link to comment Share on other sites More sharing options...
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