Sher Posted July 27, 2010 Author Share Posted July 27, 2010 (edited) Definitely felt the axle and grip workout from Friday. Forearms are still sore (but feel great). Monday, 7/26: Squats bar WU 95 x 3 x 2 145 x 3 x 3 Hamstring Curls 100 x 10 x 3 Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 Calf Raises 90 x 20 x 5 Edited July 27, 2010 by xengym Quote Link to comment Share on other sites More sharing options...
Joefrey Posted July 27, 2010 Share Posted July 27, 2010 Friday, 7/23: Axle Deads (solid bar) axle x 10 axle + 50 x 2 axle + 100 x 0 axle + 70 x 2, +1, +0 Grip Machine (2H) 70 x 5 x 2 Dumbbell Rows (2" handles + 5lbs in collars) 20 x 10 x 3 Calf Raises 45 x 20 x 3 90 x 20 x 2 Hamstring Curls 50 x 10 80 x 10 100 x 10 Good Mornings bar work only - stretching shoulder Nice workout !! Grip part is really good ! Quote Link to comment Share on other sites More sharing options...
Sher Posted July 27, 2010 Author Share Posted July 27, 2010 Hey, Joefrey! I'm back to training grip since the WSH comps are starting next month. Are you going to one of them? Quote Link to comment Share on other sites More sharing options...
Joefrey Posted July 27, 2010 Share Posted July 27, 2010 Hey, Joefrey! I'm back to training grip since the WSH comps are starting next month. Are you going to one of them? Aren't they located in Diesel Garage ? Quote Link to comment Share on other sites More sharing options...
Sher Posted July 27, 2010 Author Share Posted July 27, 2010 Hey, Joefrey! I'm back to training grip since the WSH comps are starting next month. Are you going to one of them? Aren't they located in Diesel Garage ? Jedd is only one of several promoters worldwide (well, 'world' in this case being US, UK and Finland! ). David Horne and Steve Gardner are a little closer to you with contest venues in Stafford and Gloucester, UK. There's one in Helsinki too. Some of the promoters (Steve included) now have a local WSH contest thread in the Grip Contest forum. Quote Link to comment Share on other sites More sharing options...
Joefrey Posted July 28, 2010 Share Posted July 28, 2010 (edited) Thanks for the info. It sure would be nice to see Steve Gardener and David Horne in action !! Edited July 28, 2010 by Joefrey Quote Link to comment Share on other sites More sharing options...
Sher Posted July 28, 2010 Author Share Posted July 28, 2010 Thanks for the info. It sure would be nice to see Steve Gardener and David Horne in action !! No doubt! Quote Link to comment Share on other sites More sharing options...
Sher Posted July 29, 2010 Author Share Posted July 29, 2010 Have had a great week.! We're pushing hard and fast on accessory work and my energy has (finally!) started coming back from starting a weight cut last week: Wednesday, 7/28: Bench bar x 10 75 x 5 100 x 4 120 x 3 x 2 Side Laterals (s/s with pulls) 10 x 10 x 3 High Pulls (45lb pipe 'axle') 45 x 10 x 3 Tri Pressdowns 40 x 20 x 4 Quote Link to comment Share on other sites More sharing options...
Sher Posted July 30, 2010 Author Share Posted July 30, 2010 WAKE UP LESSON #...well I can't say #1 but it's a big one for me: You have to EAT to LIFT. I've been working on cutting weight but don't always get enough food in now. It took everything I had just to finish out accessory work. Friday, 7/30: Deads 160 x 5 190 x 5 215 x 5 245 x 0 --- Wow. Not even one rep. Dumbbell Rows 20 x 10 x 3 Hamstring Curls 50 x 10 80 x 10 x 2 That's it. Monday's squat workout will be better. Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted August 1, 2010 Share Posted August 1, 2010 Everybody has a bad workout from time to time. I lift much less in the a.m. than I do later in the day, that's the best I can relate to how working out on a restricted diet would be. Besides, maybe those 245 lbs are related to the 287 you murdered not to long ago and just wanted a little revenge. Quote Link to comment Share on other sites More sharing options...
Sher Posted August 1, 2010 Author Share Posted August 1, 2010 Ha! I like the way you think. A younger cousin, perhaps? That beats knowing I did in my own workout. I should/could have had more calories - most of what I'm doing now is just cutting out junk food and maintaining sufficient protein intake. Yep, that was Friday. Monday's another matter... Quote Link to comment Share on other sites More sharing options...
Sher Posted August 3, 2010 Author Share Posted August 3, 2010 Monday, 8/2: Squat bar x 10 W/U 50 x 3 x 2 75 x 3 x 1 100 x 3 125 x 3 150 x 3 Leg Extensions 40 x 20 50 x 20 60 x 20 Calf Raises 90 x 20 x 3 135 x 20 x 2 Quote Link to comment Share on other sites More sharing options...
Sher Posted August 5, 2010 Author Share Posted August 5, 2010 Wednesday, 8/4: Bench Bar x 10 WU 50 x 3 75 x 3 100 x 3 120 x 3 x 3 Highpulls (Solid Axle) axle x10 x 3 DB Raises 10 x 10 x 3 Pressdowns 40 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted August 10, 2010 Author Share Posted August 10, 2010 Friday, 8/6: Deads 170 x 3 200 x 3 230 x 3 255 x 3 ---A lot better than last week. Hamstring Curls... 80 x 10 x 3 ...ss w/ Grip Machine 90 x 10 x 3 2" DB Rows... 45 x 10 x 3 ...ss w/ Chair Back Extensions BW + chain x 10 x 3 Monday, 8/9: Squat 75 x 3 100 x 3 125 x 3 150 x 3 x 3 --- ! Rep work is getting easier! Accessory Superset Calf Raise 90 x 20 x 3 Leg Press 1 plate x 10 3 plates x 10 5 plates x 10 Leg Extensions 40 x 10 60 x 10 x 2 Aftermath: Ham/glute Chair BW x 8 Slant Situps BW x 10 x 3 I'm still working on conditioning. I have to get serious about cardio during the week. Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted August 10, 2010 Share Posted August 10, 2010 Strong workouts. I see your DL came back. Quote Link to comment Share on other sites More sharing options...
Sher Posted August 10, 2010 Author Share Posted August 10, 2010 Strong workouts. I see your DL came back. Good thing it returned without much fuss - I was going to find it and drag it back if not. Quote Link to comment Share on other sites More sharing options...
Sher Posted August 12, 2010 Author Share Posted August 12, 2010 Weds, 8/11: Bench 60 x 3 85 x 3 105 x 3 125 x 3 Pressdowns 40 x 10 45 x 10 50 x 10 Chest-supported Rows bar x 10 45 x 10 85 x 10 x 3 Standing Lat Raises 10 x 10 x 4 Really feeling lower back and abs after Monday and tonight! Quote Link to comment Share on other sites More sharing options...
Sher Posted August 17, 2010 Author Share Posted August 17, 2010 (edited) Missed last Friday's deadlift workout. Seemed to have rested up well though: Saturday, 8/14: WSH Competition - first leg - Fort Worth venue I had a great time despite the Texas heat. I liked the international concept. [For log: Ironmind article - Sun 8/15] I hadn't specifically trained two of the three events so I didn't expect too much. 2HP was about where I thought it would be - 98lbs (PR has been 103.5) and I got air with about 105lbs. The wrist developer was completely foreign; I had trouble getting used to the technique (thanks to all the guys that worked with me!). With some training I might get level 1 Orange but it was a definite 'no' on Saturday. Oh well. The Vulcan gripper went better than I thought but I had no idea at what levels I should make attempts so I left some gas in the tank, as it were. I should be able to do better next time. It was great to see all the guys again. Thanks to Eric for another fun meet! Oh, I came in 3rd (haha - out of just 6 women with Elizabeth Horne somewhere miles ahead of the pack as usual... ). Congrats to her and to David for the overall win! Monday, 8/16: Squat 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 160 x 3 -- I'm feeling really good about squats now. The shoulder is getting a lot better so it's less distracting and I'm getting used to handling the weight coming out of the rack. I should be able to keep ramping up until the meet in October and hopefully show an improvement over the July meet. Superset leg press/calf raises/leg extensions: Leg press 1 plate x 20 3 plates x 20 5 plates x 20 Calf Raises 105 x 20 x 3 Leg Extensions 60 x 10 x 3 Got a bit naseous/dizzy there at the end! Figured I had to let the trainer think he's getting good work out of me. We're focused on building the legs up with accessory work for both the squat and deadlift. I've still two months before the October meet but want to see the old slow but steady progression return, especially for deads and bench. Edited August 17, 2010 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted August 19, 2010 Author Share Posted August 19, 2010 Weds, 8/18: Bench 65 x 3 85 x 3 105 x 3 125 x 3 T-bar Rows 45 x 10 x 5 Pressdowns 50 x 10 x 3 Side Laterals 10 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted August 23, 2010 Author Share Posted August 23, 2010 Friday, 8/20: Deads 135 x 3 185 x 3 215 x 3 240 x 1 265 x 1 Hamstring Curls 80 x 10 x 2 100 x 10 x 1 Back Extensions BW x 10 x 3 A good birthday session! Quote Link to comment Share on other sites More sharing options...
Joefrey Posted August 23, 2010 Share Posted August 23, 2010 Nice job !! Quote Link to comment Share on other sites More sharing options...
Sher Posted August 24, 2010 Author Share Posted August 24, 2010 Thanks, Joefrey. I think things are gearing back up for the next meet. Monday, 8/23: Squats bar x 3 x 1 80 x 3 x 1 120 x 3 x 1 160 x 3 x 3 -- PR! Felt like I dialed them in a lot more today: good depth, better stability/walk-out, and I kept chest/head up and back tight. Breakthrough workout. Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 6 plates x 10 --Not a PR (10 plates/side two years ago) but the most I've done recently. Squat chair BW x 10 x 3 Calf Raises 155 x 10 x 4 Quote Link to comment Share on other sites More sharing options...
Sher Posted August 26, 2010 Author Share Posted August 26, 2010 Weds, 8/25: Bench 65 x 3 85 x 3 105 x 3 115 x 3 125 x 3 Chain work - Bench various x 10 x 3 Chest-Supported Rows 1 plate x 10 1 1/2 x 6 2 x 6 2 1/2 x 6 Seated Shoulder Press (neutral grip) 40 x 10 50 x 10 60 x 10 Good workout - the temps finally broke from 100+ degrees which made the gym less like a sauna. Quote Link to comment Share on other sites More sharing options...
Sher Posted August 27, 2010 Author Share Posted August 27, 2010 (edited) Friday, 8/27: Deadlift 135 x 5 185 x 5 210 x 5 240 x 4 -- Darn it, missed one halfway. Still, repping is always more of a challenge for me than heavy singles (as my coach reminded me today). Felt good today though. Hamstring Curls (s/s with calf raises) 100 x 10 x 3 Calf Raises 155 x 10 x 3 Back Extensions BW x 10 BW plus chain x 10 x 2 Edited August 27, 2010 by xengym Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted August 27, 2010 Share Posted August 27, 2010 Looking good. Quote Link to comment Share on other sites More sharing options...
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