Nick Tangi's training log

It feels better to know I'm not the only one. I'll just put it behind me and do my best next time out.

Trapbar lift - 190kg x 3 singles
Seated Barbell Overhead Press - 86.5kg x 3 x 2 (Got it!)
Leverage Row - 80kg x 3 x 5
Leverage Incline - 112kg x 3
EZ Curl - 51.5kg x 3 x 2 (tough)
Ab Work.

I might need to start something new with the TB Lift, it's been a while that I've been doing them for a very high intensity. I've been doing them since last september, blasting through the barriers. John McKean gave me a nice little routine that incorporates band work over the barbells for short cycles, it also adds variety into the program too.

Yesterday I did some cardio. It was very cold and the initial 15mins I take to warmup had me almost panting to get me warm. I did the intervals fairly hard and felt very good afterwards.

I don't know where the strength came from today. It must have been from above I did fade towards the end however.

Trapbar lift - 190kg x 6 singles
Seated Barbell Overhead Press - 87kg x 3 x 2
Leverage Row - 78.5kg x 3 x 5
Leverage Incline 112.5 x 2 (just a mm or 2 away from getting 3)
EZ Curl 52kg x 2, 52 x 1, 52 x 1

I did some aerobics yesterday. It was so cold in my unheated gym and once again it took 15mins at a pace of almost panting before I was really warm.

The intervals were fairly hard.

Trapbar lift - 191kg x 5 singles
Seated Barbell Overhead Press 87.5kg x 2 x 2 - 87.5kg x 1
Leverage Row - 79kg x 3 x 5
Leverage Incline - 112.5 x 3 - 113 x 2
EZ Curl 52 x 3 x 2

Workout notes: The singles are very brutal, if someone was watching me do the 5th single they would never had believed I'd have got it yet I managed a very slow yet controlled rep. I pulled the 6th up to mid shin.

I did an extra set on the Leverage Incline to set a marker for the next workout.

How many more weeks of Trap Bar singles left?

I'll keep going for as long as I can. John McKean told me that when he made his best gains and that most of the people he trained with went all out in every workout. Eventually the body adapts and gains and it seems to be going that way for me. Of course I know it won't last forever but I've changed my view on just how long a 'cycle' should last.

No aerobics yesterday, some family came over and I wasn't feeling to great so I skipped it.

Trapbar Lift - 191kg x 5 singles
Seated Barbell Overhead Press - 87.5kg x 3 x 2
Leverage Rows - 79.5kg x 3 x 5
Leverage Incline - 113kg x 3
Passed on the EZ Curls

Workout notes: I almost got all 6 singles in the TB lift. I lost a bit of concentration and didn't get a good start on my first atempt on the 5th single, so I went for it again and got it easier than the last time I did the 5th single with the same weight.

I skipped the EZ Curl, mentally I really think I need to change it to something more moderate/higher rep.

I might fit in some gripper work tonight, I'll post it if I do.

I skipped the EZ Curl, mentally I really think I need to change it to something more moderate/higher rep.

Change it then. Not all exercises have to be low reps in a strength routine like yours. There are numerous things you could do, check this Bicep thread for some ideas.
http://worldofgrip.forumotion.net/general-training-f1/bicep-exercises-t129.htm

Here's some other ideas.
1. Non stop reps, no rest at bottom or top. This keeps the tension on the biceps for some size gain.
2. As many reps in 3 minutes, maybe aim for 20 reps.
3. Keep it strict, as the Bi's are a small muscle group.
4. Curls against the wall, or use the arm blaster.

Tell us how you get on.

David Horne wrote:

I skipped the EZ Curl, mentally I really think I need to change it to something more moderate/higher rep.

Change it then. Not all exercises have to be low reps in a strength routine like yours. There are numerous things you could do, check this Bicep thread for some ideas.
http://worldofgrip.forumotion.net/general-training-f1/bicep-exercises-t129.htm

Here's some other ideas.
1. Non stop reps, no rest at bottom or top. This keeps the tension on the biceps for some size gain.
2. As many reps in 3 minutes, maybe aim for 20 reps.
3. Keep it strict, as the Bi's are a small muscle group.
4. Curls against the wall, or use the arm blaster.

Tell us how you get on.

Thanks David, I'll some of those a try and let you know. How long do you stay with something like that?

How long do you stay with something like that?

Well I would go for 12-16 week, Elizabeth would go for a shorter period. Young folks ehhh!

But do it for as long as you want.
Personally I find I get used to an exercise in the first 4 weeks, then it's really productive for the next 4-6 weeks, and then tough at the end, but I will have lowered the reps by now, and be peaking for a comp/event, or just the end of a workout period.

Thanks Dave, I'll give it a try. I've got the urge to use my steel springs for the curls for a change, especially if I'm doing reps for time, what do you think?

Why not!
Only problem with Strands is that the next resistance upwards can be the addition of another spring which may be far too much.

Thanks, I'll probably make a decision on the day and in the moment. I'd like to give it a try though.