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  1. #526
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    Saturday
    No sign of the wanna-bes. Cue look of shock. 2HP was still off from where I wanted it to be and my left thumb base still seems as though I've tweaked it.

    2HP @ 44mm
    equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x F, 1/2, 1, 1, 1 reps Upped to +85-kilos x F, F, dropped back to +80-kilos x 3 x 1 reps. All tough. So...

    20kg Blob work
    3 x 1 reps left handed and 4 x 1 reps right.

    Plate pick ups
    2 x 10-kilo plates (per hand) x 2 x 1 reps each, 2 x 15-kilo plates (as before) x 2-3 x 1 reps each and then finally 1 pair of 15's with me alternating pick ups. Left hand has a small assist from the index and thumb of my right. For 3-4 reps a pop.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  2. #527
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    Monday
    Legs
    Leg Press
    Experimented with various ways of depth control. Added a pallet, pad etc to the back pad for 8-inches, then skinnier set up for 6.5-inches then finally 4.5-inches. Numbers are heights of set ups and not actual sled travel. All sets from dead stop bottom start.
    0-kilos x 12-15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps, 494-kilos (sb) x 8 reps, 574-kilos (sb/w) x 8 reps, 654-kilos (bb/w) x 8 reps.

    Leg Ext
    65-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps

    Leg Curl
    20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  3. #528
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    Tuesday
    Should have been, according to my book, D/H/W/D work, but never mind. That's now for tomorrow.
    V/Gripper
    B/H: L3 x 6 reps, L6 x 3 reps, L9 x 1 rep, L12 x 1 rep
    L/H: L13 x 1 rep, then L16 x 1, TnG, VN, VN, F (p/s), VN. upped since last session as I felt my left was getting stronger.
    R/H: L18 x 1, TnG, TnG, TnG, 1, N
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  4. #529
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    Wednesday
    God damn this hurts every time. Me no like.
    DHWD
    Orange spring
    B/H: L1 x 6 reps, L4 x 3 reps, L7 x 1 rep,

    Gold Spring
    B/H: L3 x 1 rep, L4 x 1 rep, L6 x 1 rep,
    L/H (left hand on top pulling): L8 x 2 x 1 reps
    R/H: (opposite to above): L8 x F, L7 x F, L6 x 1 rep
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  5. #530
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    Thursday
    Shoulders n arms
    @ Whey Consortium Gym

    Seated BB press
    bar x 12 reps, 50-kilos x 8 reps, 72.5-kilos x 6 reps, 92.5-kilos x 4 x 1 reps

    H D/B Curls
    10-kilos+ x 12 reps @, 20-kilos+ x 10 reps @, 30-kilos+ x 8 ugly ass reps

    TPD
    50-kilos x 8 reps, 70-kilos x 8 reps, 82.5-kilos x 8 reps (tough and with a slight tennis elbow style twinge)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  6. #531
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    Friday
    V/gripper and 2HP
    V/Gripper
    Put old spring on to see what happened.
    B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L11 x 1 rep, L13 x 1 rep
    L/H: L14 x VVN (daylight), 1, N, 1, VVN, 1 reps
    R/H: L14 x 1 rep, L16 x F, TnG, 1, VVN, 1 reps
    NB: I have always found my red spring and set up eqv to -2 whatever I did at David's. Compare the last session and you'll see a L16 left and L18 right seems about right.

    2HP
    equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, 60-kilos x 1 rep, +70-kilos x 1 rep, +75.5-kilos x 1 rep, +80-kilos x F, 1, 1, 1, F, 1, 1 all shakey
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  7. #532
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    Saturday
    Trained with Neville at Whey Consortium Gym
    Double overhand thick bar deadlift
    bar x 8 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 1 reps, 160-kilos x 1 (sb), 180-kilos x 1 reps (bb), 200-kilos x 2 x Fail, 190-kilos x 1 rep
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  8. #533
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    Monday
    Trained with Nev at Gymnation
    CG Bench
    bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 4 reps, 140-kilos x 4 x 1 reps

    P/over
    12p x 8 reps, 18p x 8 reps, stack+15-kilos x 6 reps

    @ Whey Consortium Gym
    Low Row
    60-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 7 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  9. #534
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    Tuesday
    Trained at Gymnation instead of Whey Consortium Gym as I needed to pick up some cash they owed me for an item I sold them. Started later than I would have liked due to over-sleeping and having Andy Bolton PM me via Facebook to compete in a grip competition.

    V/Gripper - gold spring
    B/H: 1/1 x 6 reps, 2/2 x 3 reps, 3/3 x 1 rep, 4/4 x 1 rep, 5/5 x 1 rep
    L/H: 5/6 x 1, TnG, VVN, 1 (had a long break for this one)
    R/H: 6/6 x 1, 1, VVN, VVN

    2HP - thick (about 55mm)
    Used thinner 15's than the usual slightly thicker ones
    43.6 x 6 reps, 63.6-kilos x 1 rep, 73.6-kilos x 1 rep, 83.6-kilos x 1 rep, 93.6-kilos x 1 shaky rep, 98.3-kilos x F, dropped back to 83.6-kilos x 6 x 1 reps, then a double, then a triple.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  10. #535
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    Wednesday
    Last grip workout before the 11th (leg 2 of WSH)
    DHWD - gold spring
    B/H: L1 x 3 reps, L4 x 2 reps, L6 x 1 rep
    L/H: L8 x 3 x 1 rep - hard as always
    R/H: L8 x 3 x 1 reps - as above

    TNS CoC 2.5 work
    re the Wade Gillngham challenge. Challenge is TNS a CoC 2.5 as many times as poss in 60 seconds. First part of training was warm-ups followed by a test followed by work sets.
    B/H: CoC 2 (meant to be 1!!) x 3 reps, HG200 x 6 reps (narrower span).
    L/H: CoC 2.5 x 3 in 60 secs (still getting set right). Then 5 x 1 reps
    R/H: CoC 2.5 x 5 in 60 secs (as above). Then 6 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  11. #536
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    Thursday
    Day off tomorrow in lieu of WSH leg 2 Saturday
    Leg Press
    Could have been better. I didn't muck about with different depths today so this may have made a difference.
    0 x 12+ reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps (2 pads/off safeties/sb only), 494-kilos x 8 reps, 574-kilos x 8 reps (wraps too), 654-kilos x 5 reps (bb/w)

    Leg Extension
    60-kilos x 8 reps, 125-kilos x 8 reps, 175-kilos x 8 reps

    Leg Curl
    20-kilos x 8 reps, 30-kilos x 8 reps, 46.25-kilos x 6 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  12. #537
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    Sunday
    Won leg two WSH yesterday. Shoulders and arms today.

    BB Seated Press
    bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 8 reps, 95-kilos x 3 x 1 reps

    s/s heavy sets with

    DB H/Curls
    10+kilos @ x 12 reps, 20+kilos @ x 10 reps, 31+kilos @ x 6 reps

    TPD
    50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 6 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  13. #538
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    Monday
    @ Whey Consortium Gym
    V/Gripper work
    B/H: L3 x 6 reps*, L6 x 3 reps*, L9 x 1 rep*, L12 x 1 rep**, L15 x 1 rep
    L/H: L16 x TnG, VN, F(PS), VVVN (1mm)
    R/H: L18 x 3 x 1 reps

    NB: as per previous notes I am certain that whatever I do on this Vulcan I can do 1-2 levels higher on other versions even from the same batch. TNS work done to assist work I'll be doing on the 2.5 CoC later on and for a big rep attempt / Wade Gillingham challenge before months end.

    *TNS **CCS
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  14. #539
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    Tuesday
    @ Whey Consortium Gym
    Today's session was all about getting the clamped-in-tight feeling in my hands. I didn't have it for the first few reps but the rest were better and better. I'll be upping the weight by 5.5-kilos next time (so 91.7kg becomes 96.7kg). I coached Naz between attempts.

    2HP @ 44mm
    equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 10 x 1 reps and 1 x 2 reps to finish.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  15. #540
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    Wednesday
    Chest-n-back
    Was not happy with how this went. If anything I felt like I was going back on the bench. May need a rethink.

    @ Gymnation
    C G Bench Press BB (hvy day)
    bar x 12 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 120-kilos x 1 rep, 150-kilos x 2 x 1 reps (2nd better than 1st), 152.5-kilos x F, 150-kilos x F Two weeks ago I did 2 x 1 with 152.5 and then last week 140 x 4 x 1 for my speed session. Today...

    Pullover
    12p x 8 reps, 18p x 8 reps, stack+15-kilos x 7 reps

    @ Whey Consortium Gym
    Low Rows
    50-kilos x 8 reps, 90-kilos x 8 reps, 130-kilos x 8 reps (a little ugly)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

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