Woody strength and conditioning log

In a hotel room at the moment, am away on business. Brought grippers with me and did the following:

R: #1 x 8, #2 x 5,4,4,4,5, overcrush
L: #1 x 8, #2 x 4,4,4,4,5, overcrush

nice workout Paul.

Cheers Sam. Maybe when I grow up I'll be able to do that kind of workout with a #3 like you!

23/10/09 Friday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
Foam rolling, hip mobility stuff, glute bridges, crunches

Squat: 8x20, 6x61, 5x91, 3x111, 2x1x131, 1*x111
* Split another pair of shorts

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 2x1x7.5, 2x1x6, 5kg x 1,0, neg x 2
2nd lift w. 6kg and both with 5kg were done Horne style, i.e. with the index finger over the top. When I tried a 20kg blob I lifted it both ways and they felt similar, I think I’m stronger Horne style with the 25 though due to the larger size. I’ll probably still train both ways though.

Arched back good mornings: 10x20, 2x10x40

RT: 18x45
Bit better than I expected after blob.

Standing cable abs: 20x70

2.5” Wrist roller: 5kg e/w x 2

26/10/09 Monday lunchtime work gym

500m C2 rower

DB retraction & protraction, foam rolled upper back.

Bench press: 15x20, 6x51, 5x71, 91x3,4,2
Lame, perhaps need to get a bit more volume in.

Grippers: #1 x 8, #2 x 1, #2 x 5,4,3,3,4, overcrush
If anything LH felt stronger today, RH felt a bit slow and dumb. Always find grippers a bit harder after benching for some reason.

2” DB Row: 10x23, 10x33, 45.5x10,9

EZ skullcrusher: +20x10, +30x12,11
ss
Band Face pulls: 3x10

Stretching

27/10/09 Tuesday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
foam rolling, hip mobility stuff, glute bridges, crunches

DL: 6x71, 5x111, 3x141, 1x161, 1x171, 0x176
Had half a mind to try for a max, but on 176 could tell I was hunching over straight away. Back hasn’t been feeling all that great the last few weeks, so left it. Seem to be struggling more than ever to keep a flat back on the deads, think I’m going to go back to sumo for the next cycle. So…

Sumo DL: 5x111

Trap bar shrug: +50x3x20

Neck strap: 10x10, 10x15
ss
Neck front raise: 10x5, 10x7.5

25kg blob: 2 hand x 3, deload 2x1x12.5kg, 2x1x10, 2x1x7.5, 2xneg, 2 hand x 15
One lift both styles with each weight. Hands a bit fatigued after deads and shrugs though.

Ab roller: 25

Stretching

29/10/09 Thursday lunchtime work gym

2 mins elliptical, dumbell waving

2” DB press: 5x23, 5x4x33
ss
2” pulldown: 8x55, 8x70, 8x80, 8x90, 7x100

2” DB snatch: 3x23, 2x3x33

vbar: 2x1x50, 1x90, 1x102.5, 1x115
Felt heavy and disagreeable to my middle finger knuckles for some reason, not noticed that before.

EZ curl: +20x8, +30x8, +40x6
ss
Pressdown: 8x50, 8x70, dropset 8x80, 60, 50, 40

Grippers: #1 x 18 TNS reps

30/10/09 Friday lunchtime work gym

2:30 bike
Foam rolling, hip mobility stuff, glute bridges, crunches

Squat: 8x20, 10x51, 10x71, 10x91, 6x111, 10x91

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 2x1x7.5, neg x 4, 2 hand x 20

KB swing: 20x32

2.5” Wrist roller: 10kg e/w
Hard on the thumbs after blob.

Going to hit extensors all afternoon, destroy my thumbs on the TTK tonight, then on holiday for a week, going to do nobbut a bit of stretching and the like.

Had a nice week in the Dales, a bit wet but still managed a few walks and plenty of tea shops.
Despite thinking I've been eating a fair amount I've lost more weight, down to 14-4. Going to get back on the protein shakes.

9/11/09 Monday lunchtime work gym

Having a go at 531 in its ‘boring but big’ incarnation

500m C2 rower
DB retraction & protraction

Bench press: 15x20, 5x51, 5x61, 5x71, 10x78.5, 5x10x61 varying grip width
last 5 ss w.
Row: 5x10x61

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1
L: L9x1, L10 x miss 2mm, 4mm, L9x1
R: L8x1, L9 x miss 2mm, 3mm, L8 x miss 2mm
Felt very hard to set having not worked with anything harder than a #2 for a while, going to alternate Vulcan and torsion grippers for a while now.

Band pull aparts

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 7.5x0,1,1,0, 2 hand x 10
A bit knacked from trying to set the damn vulcan.

Bent a few nails.

Have a feeling I’ll be sore tomorrow.

Good luck with the 531, you will soon get used to the volume, its a bit of a shock at the beginning

Cheers Aaron, unsurprisingly chest is rather sore today!

10/11/09 Tuesday lunchtime

3 mile run in 24:05
Not too bad, 2nd half was hard going.

11/11/09 Wednesday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
foam rolling, hip mobility stuff, glute bridges, crunches

Sumo DL: 6x71, 5x101, 5x121, 12x136
Felt good, even on the hard reps my form stayed pretty solid.

DL: 5x10x71
Felt like the empty bar after the heavier sets. Might pyramid back down next time or use bands. All conventional except 4th set sumo.

Grippers: #1 x 5, #2 x 1, choked RB210 miss 1mm, 1mm, 2mm

Face down incline DB shrug: 8x35lbs, 2x10x30, 2x12x30
Found it hard to feel these in the right spot, might try standing cable shrugs instead.

Standing cable abs: 4x20x70, 25x70

2.5” Wrist roller: 7.5kg e/w

13/11/09 Friday lunchtime work gym

2 mins elliptical

Muscle snatch: 8x20

Press: 8x20, 5x41, 5x51, 7x58.5
Hoped for a bit more but seemed to fatigue quickly. Traps aching a bit from the deads and can still feel it a touch in the chest from Monday.

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9x1, L10x0,0, L9x1
Again found setting hard, but slightly better.

2” DB press: 5x10x23
ss
Wide grip pulldown: 10x50, 10x60, 10x70, 8x80, 10x70

25kg blob: 2 hand x 3, few negs, 2 hand x 20

Giant ‘arm blaster’ set:
DB skullcrusher: 10x30lbs
EZ curl: +35x10
Pressdown: 10x70
Reverse cable curl: 10x35
Formulator flex: 12x17.5kg (10+7.5)
Formulator ext: 11x7.5kg
Set everything up so minimal rest between exercises.

Nice supersets Paul I bet the arms felt a little swollen after that one

Cheers Mark, they did, I only have about an hour to train so it was quite a good finisher, a lot of work in a few minutes and feeling some soreness from it today