CoC#3 Posted April 16, 2009 Author Share Posted April 16, 2009 (edited) today's session cg bench 100kgx5 120kgx3 haven't done this for a while need to get groove back incline db bench 30kgx12 60kg/handx5 40kg one arm at a time x 2 x 6 one arm strict db standing press 40kgx5 L 40kgx5 R db curl / tri pushdown superset rb adjustable gripper warmups then L18 x 4 singles each hand from CCS width Edited April 16, 2009 by CoC#3 Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted April 17, 2009 Author Share Posted April 17, 2009 today's training barbell rows 100kgx10 kb rows / kb swings rb adjustable gripper L19 5 singles lefty, 4 singles righty one hand deadlift with hook worked up to 150kg L and 160kg R. Second time training this one. A lot more in the tank right handed, aiming now for 200kg on May23rd. Having trouble with the positioning with my left hand. plate wrist curl 3 sets of 10 with a 10kg plate (each hand) reverse wrist curls Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted April 19, 2009 Author Share Posted April 19, 2009 rb adjustable gripper rh - L19x1,1,1,1,1,1,1,1 L16+bandx1,1,1,1,1,1 CCS lh - L19x1,1,1,1,1 L19+2 bandsx1,1 L20xalmost there 2 hand pinch (49mm for a change) 88KG 10 singles this feels ok. No skin issues at this width like i have been getting with 54mm. That being said, at 49mm i never feel in the groove so i'm upping the volume. plate wrist curls 10kgx10 L 10kgx10 R 15kgx1,1,1,1 L, 15kg (slight assist) x1,1,1,1 RH 10kgx12,12 L and R lefty felt solid, the right is lagging slightly. reverse wrist curls Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted April 20, 2009 Author Share Posted April 20, 2009 (edited) today's session strict shoulder press - warmups then 80kgx3,3,3,3 (dropped the weight here because of my SI joint, any heavier and i start to lean back slightly) db curls and tri pushdowns supersetted - 3 sets. Arms taped a little under 20'' afterwards. rb adjustable gripper RH - CCS with L16, L16+2 bands, L17, L18 LH - L18x1, L19x1, L19xbandx1, L19x2 bandsxtouch n go, L20x2mm off, L21x3mm off, L19x1,1 (OCs) thick dbs 71kg gold inch style bell 3 high pulls L and R. getting close to being able to clean this bell. a few holds at lockout with each hand. Figured if i can hold this for 30 secs, the 53kg inch will stay up there for well over a minute. I lifted the inch with tilt again about 2 weeks ago - so my thick bar is STRONG at the moment. Going by today's session with the 71kg bell it feels stronger now than ever before. I pulled a 165kg 2'' axle deadlift aswell about a month ago and got 175kg to knees. So if i do decide (money dependent) to compete in Chad's contest in June lifting the inch in the medley and pulling over 400# on the axle are more than reasonable goals. Took delivery of my certificate from ironmind today. That's gonna look nice in the gym! Edited April 20, 2009 by CoC#3 Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted April 21, 2009 Author Share Posted April 21, 2009 (edited) today's session one hand deadlifts - hook grip LH - up to 140kgx1,1 then 160kgxhalf way up and 140kgx1,1 (still having a hard time with positioning LH). RH - 140kgx1, 160kgx1, 170kgx1 (blood blister developed at the base of thumbpad so stopped, not in a position to affect pinch). 2 hand pinch 49mm again. 90kg ish (can't be sure of the weight as we haven't got calibrated scales) for 2 singles 92kg ish (as above) for 5 singles. Felt ok. More in the tank, and i feel one hand deadifts first took some off this today aswell. Still i hit the numbers i wanted so all is good. finished off with some kettlebell bottoms up presses 32kgx3 reps and some swings and catches etc... Edited April 21, 2009 by CoC#3 Quote Link to comment Share on other sites More sharing options...
Trish Posted May 4, 2009 Share Posted May 4, 2009 Sam, did you get my PM? Quote Link to comment Share on other sites More sharing options...
judoboy Posted May 11, 2009 Share Posted May 11, 2009 nice log Sam Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted May 17, 2009 Author Share Posted May 17, 2009 thanks mate! Really bad at updating this log, Recent PRs - squat 240kg, pinch 2 20kg plates, RB adjustable gripper close level 21 both left and right hands. Quote Link to comment Share on other sites More sharing options...
The Mac Posted May 18, 2009 Share Posted May 18, 2009 You'll do well at the weekend Sam!! Quote Link to comment Share on other sites More sharing options...
egg_uk Posted May 18, 2009 Share Posted May 18, 2009 I look forward to seeing you put up some big numbers this weekend Sam Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted May 18, 2009 Author Share Posted May 18, 2009 I look forward to seeing you put up some big numbers this weekend Sam Thanks egg! I'm gonna kick arse. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted May 18, 2009 Author Share Posted May 18, 2009 You'll do well at the weekend Sam!! Cheers Chris. You gonna be there? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 18, 2009 Share Posted May 18, 2009 I look forward to seeing you put up some big numbers this weekend Sam Thanks egg! I'm gonna kick arse. From 2nd on down Quote Link to comment Share on other sites More sharing options...
The Mac Posted May 18, 2009 Share Posted May 18, 2009 You'll do well at the weekend Sam!! Cheers Chris. You gonna be there? Am trying to, but will be on call this weekend so will have to see how it goes!! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted May 23, 2009 Author Share Posted May 23, 2009 Well... Goals for this contest: 1) Adjustable Gripper - 20mm block set total of over 32. yes - 16R 16L 2) 2HP - adjustable pinch 100kg-105kg no. 100kg came off the floor but not today 3) plate wrist curl - subject to rule decisions 17.5kg L and R (15kg with 2.5kg loaded on) yes did 0.2kg more! ha ha 4) One hand deadlift with hook grip 180kg L and R no, this SUCKED 5) Baby Inch for time over a minute with each hand. no, maybe fresh i could do this but not after 4 events Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 24, 2009 Share Posted May 24, 2009 Very strong work Sam. Was a small but talented field for sure. Congrats to everyone! Overall results 1st Steve Gardener 6pts 2nd Paul Savage 10pts 3rd Sam Solomi 16pts 4th Fred Coombs 21pts 5th Stew Killick 22pts Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 10, 2009 Share Posted July 10, 2009 Nice job on the plate curl - strong lift. Where do you post your normal wo log? Quote Link to comment Share on other sites More sharing options...
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