CoC#3 Posted December 9, 2008 Author Share Posted December 9, 2008 BENCH DAY TODAY bench press warmups 100kgx5 120kgx2 140kgx1 145kgx1 140kgx1 140kgx1 140kgx1 all easy. slight twinge in R shoulder. seated db press 37.5kgx5 37.5kgx5 standing press 60kgx10 60kgx10 pushdowns stackx3x15 straight bar then 2x15 v bar Quote Link to comment Share on other sites More sharing options...
twig Posted December 9, 2008 Share Posted December 9, 2008 7/10. Must try harder. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 10, 2008 Author Share Posted December 10, 2008 7/10. Must try harder. Let's see what today's gripper session brings. I'm doing them after squats and i'm always a bit stronger on grippers when i have done heavy squats first. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 10, 2008 Author Share Posted December 10, 2008 (edited) squats (arse to grass) warmups 160kgx2 add belt 190kgx1 add knee wraps 210kgx1 220kgx1 slowed down slightly but not too hard. grippers warmups then 2xCCS #3 LH then 1xCCS harder #3 LH #2 TNS closes LH #3.5 MMS RH 2mm missing BBE MMS RH 1mm missing #3x5x5 MMS RH deadlifts, hook grip 180kgx5 add belt 220kgx6 easy today. leg curl and calf work last session of squat and deadlifts. On the 20th i want to back squat 230kg and deadlift 260kg. Going to plan it like this fr the whey consortium power challenge. bench i have 1 more training day on but i'm not sure if i'll compete in this because i don't want to risk re injuring the shoulder (will decide on the day). squats - 210kgx1 220kgx1 if it felt easy 230kgx1 if not 225kgx1 deadlifts - 240kgx1 260kgx1 if easy try 270kgx1 if not call it a day. Edited December 10, 2008 by CoC#3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 10, 2008 Share Posted December 10, 2008 Time-scale wise you ought to be ok. I've tomorrow and then Sunday and then one more (if I feel like it) although I might do another shoulder and arm session probably Tuesday and then nowt until the Saturday. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 10, 2008 Author Share Posted December 10, 2008 Yep. 10 days to go ... i was going to do squats and deads again on monday but in the past i have found that 5 days is not quite enough to recover from a heavy squat or deadlift session never mind both in one workout. I am going to bench again probably on sunday. And then 2 grippers only sessions next week because this won't affect the events i want to compete it (not doing the vulcan). Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 11, 2008 Author Share Posted December 11, 2008 grippers only today LH CCS WORK #3x1 #3xovercrush #3x1 harder #3 x 1 hardest #3 x 2 misses. 3 finger closes with #2 with hand in CCS position. #3 overcrushed with MMS then 4 clicks. RH MMS WORK #3x3 hardest #3x5,4,4,3,2 #3x5 #3x10 clicks Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 13, 2008 Author Share Posted December 13, 2008 (edited) trained at home yesterday so no spotter. BW:262lbs 2'' axle bench 130kgx3 140kgx1 pr for axle and very easy. 130kgx1 130kgx2 3'' axle bench 100kgx8 light axle curls / shrugs 2 hand pinch , 65mm warmups, 86.5kgx1 91.5kgx1 95.25kgx1 97.75kgx1 (tore base of right thumb) put some tissue at the base of my thumbs because the tears were starting to open up and... 100.25kgx1 - first time over 100kg. called it a day there left thumb webbing completely torn. definitely going to do over 100kg in May- thinking about something in the 105kg. Edited December 13, 2008 by CoC#3 Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 15, 2008 Author Share Posted December 15, 2008 grippers - sun night bodyweight 260lbs RH - getting close to closing the filed #3.5 i got off Paul. Gave it a few good goes. Lh - credit card closes #2x10 #3x1 #3x1 hard #3 x 2 close misses RB300 to about 6-7mm Quote Link to comment Share on other sites More sharing options...
The Mac Posted December 15, 2008 Share Posted December 15, 2008 Well done on the 100.25kg! Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted December 15, 2008 Share Posted December 15, 2008 grippers - sun nightbodyweight 260lbs RH - getting close to closing the filed #3.5 i got off Paul. Gave it a few good goes. Lh - credit card closes #2x10 #3x1 #3x1 hard #3 x 2 close misses RB300 to about 6-7mm check that 3.5, you might need to file it more up the handle, i only did a bit by hand an steve thought he had closed it easy but i was seeing a gap - might be touching further up the handle Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 16, 2008 Author Share Posted December 16, 2008 Thanks Chris. It was well worth tearing the thumb webbing for that one! Paul that's interesting - in the past i have found that with filed grippers. I used to have a #2 that was filed both ends (sold it to someone here for a few quid) this is the gripper that helped me get to the #3 for the first time but the ends didn't used to actually meet it used to touch further up instead. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 18, 2008 Author Share Posted December 18, 2008 TUES NIGHT - LH credit card closes #3 RH BBEx1 then attempts at filed #3.5 THURSDAY - LH wide set (very slight set no credit card insert though) - 8 singles #3x4 with about a 1.5''-2'' set RH #3x6 BBEx1 (solid today, overcrush) #3.5x1 and held shut for 3secs. #3x10 solid session today. grippers only. itching to lift now can't wait for saturday. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 18, 2008 Author Share Posted December 18, 2008 I need to work on doing my sets unbraced now. I have the habit of setting grippers against my leg to get better leverage. I think i have the closing strength now to get the MM3 but my unraced setting needs work. To help this i have been doing some clamp thumb work and some 'thumb raises' with a 5kg weight tied to a strap and lifting the thumb up towards my fingers. Today i was able to easily shut my #3.5 but the set was braced. On the plus side the set was not as deep as i have used in the past, no deeper than parallel. Quote Link to comment Share on other sites More sharing options...
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