Woody strength and conditioning log

Congratulations!

Nice pic Paul,Congratulations to both of you
Mark

Thanks guys. He was a bit unsure about his sudden change of circumstance in that pic

Not done much training wise, just been enjoying the paternity leave really, except an odd bit of grippers and rolling thunder here and there, no specific routine. Today I got the sandbag out for the first time this year, which is about 40kg.

Jogged round the block to warm up.

Sandbag press: 1x15
Sandbag squat: 1x30 (10 right shoulder, 10 left shoulder, 10 zercher)
RT: 50kg x 23LH 22RH
prs by a mile, think my handle is starting to season a bit though.

Came in and changed baby's nappy, then bent 5 60d nails while cooking tea, 2 reverse, 2 DU and 1 DO, which bothered my shoulder a bit.

14/5/09 Thursday lunchtime work gym

Back in work, so went back in the gym.

2 mins elliptical, crunches, light dumbell complex

Trap bar DL: +50 x 8, +90 x 5, +120 x 5, +150 x 5
Last set hard, will keep same weight for at least a couple more sessions.

BP: 15x20kg, 6x51, 5x71, 2x5x91
Comfortable enough for first time back and no spotter.

Wide grip bent over row: 2x8x51, 2x8x81
Again need a couple more sessions at this weight.

Ab roller: 20 from knees

RT: 8x32.5kg, 2x55, 10x45
Ha, did 12x55 last time, grip must have been fatigued from DL and rows.

Well done to you and your family Paul. I can't believe I missed that piccy first time round.

Cheers Chris. He's 2.5 weeks now and already changed quite a bit, putting on weight fast, I'll be starting him on the grippers soon

17/5/09 Sunday evening

43 press ups in 1min
Grippers: #1 x 23R (pr), 19L, full no set reps.
Powerball

19/5/09 Tuesday lunchtime work gym

3 mins bike, crunches, cable deadlifts, light dumbell complex

Squat: 8x20, 6x61, 5x81, 2x5x101, 10x71 front
Looking back realised it's a month since I'd squatted so took it fairly easy as I felt a bit out of the groove. I'm sure it'll be enought to be sore tomorrow.

Grippers: T x 8, #1 x 5, #2 x 1
R: BBSM x 1, miss 1mm, choked RB210 x miss 1mm, 1, #3 attempt + BFN
L: BBSM x 2 x miss 2mm, choked RB210 x 2 x1, #3 attempt + BFN
Injured my right wrist towards the end of last year and right hand gripper strength still isn’t quite where it was 6 months ago. #3 attempts weren’t particularly good as I was knacked by then, but I was pleased how easy it felt to set after doing a lot of vulcan work.

Press: 8x20, 5x41, 2x5x61
Cleaned first rep.

2” pulldown: 8x55, 8x70, 2x8x90

2” wrist roller: 2x30kg each way.

Standing cable abs: 20x50kg

20/5/09 Wednesday evening

RT: 8x30kg
L: 8x55, 12x50
R: 5x55, 8x50
Hmm, right used to be stronger with a normal grip.

Damn my legs are sore. Was going to go for a run today but don't know whether I will as I can hardly walk.

22/5/09 Friday lunchtime work gym

3 mins bike, crunches, cable deadlifts, light dumbell complex

Trap bar DL: +51 x 8, +91 x 5, +121 x 5, +151 x 5

BP: 15x20kg, 6x51, 5x73.5, 5x93.5, 10x81
The set with 93.5 was ok, but was alone in the gym so didn't want to risk another heavy one.

Wide grip bent over row: 2x8x51, 2x8x81

Vulcan gripper: forgot chalk, just worked up to a few wide-ish paused set singles on L7

EZ reverse curl: +20 x 8, +30 x 2x8

Side bend: 10x51kg

Plate curl: 8x7.5kg

26/5/09 Tuesday lunchtime work gym

2 mins row, crunches, cable deadlifts, light dumbell complex

Squat: 8x20, 6x61, 5x91, 3x5x111, 10x71 front

Grippers: T x 8, #1 x 5, #2 x 1
R: BBSM x 1, BBSEn x miss 5mm, #2.5 x miss 3mm (bad set), 1, choked RB210 x 2x1
L: BBSM x 2x miss 3mm, #2.5 x miss 3mm, 2mm, choked RB210 x 2 x1
Find training left hand with torsion grippers a bit frustrating, I know from working with the vulcan it’s slightly stronger than the right, but struggle with the last bit due to the skew. It’s ok when I use a choker though
Going to stop flitting about so much and focus on the #2.5 for a bit.

Press: 8x20, 5x41, 5x53.5, 3x5x63.5
Cleaned first rep. Felt fairly easy.

2” pulldown: 8x55, 8x75, 2x8x95

Ab roller

28/5/09 Thursday lunchtime

3 mile run. Didn’t feel like it, the wee one was a bit grouchy last night and only got about 4 hours sleep, but has blown the cobwebs out a bit. Back to feeling fat and slow again.

Am doing a bit of carb cycling to try and drop some fat, have had none today except a bit of fruit. Actually feel reasonably full after a tuna salad, not sure how long it will last though!

Oh yeah they like being grouchy.

Nice looking training Paul. Is this the BBSE narrow i sold you a while back?

Thanks Sam, yeah that's the one. Quite a tough little gripper, seems to bind up at the end a lot, I hope you were being a bit stingy when you said it was about a 2.8