That Grip Guys Training Log

[ThatGripGuy]

Friday
Chest Supported BB Row
bs x 20, bar x 12, 60kg x 8, 100kg x 8, 140kg x 8. Decided to push it as far as I could. 180kg x 1, 200kg x 1 and 220kg / 484lbs. Vid failed lol. Dropped back to 180kg x 6 r/p reps

Dumbbell Incline Bench Press
10kg @ x 20, 20kg x 8, 30kg x 8, 35kg x 8

Pec Dec
1/2 stack x 30. Flexed and left pec cramped up lol

 

[ThatGripGuy]

Monday
Hard day. Humidity and end of cycle drop off made for a LONG ass session
Hip Belt Squat
Snapped the Primal Belt on top set. Switched to alternate. Made sure to show it to the gym owner
to 510kg/1122lbs x 10

Leg Press
to 700kg x 18 (other sets were 20 reps)

Lying Leg Curls
to 19p x 6 r/p reps

Leg Extensions
to stack x 1 leg x 7 alternating reps

 

[ThatGripGuy]

Friday
Back to gym following tweak in right lower back. Eased into it and it went ok
Dumbbell Bench Press
10kg x 20, 20kg, 30k and 37.5kg all x 10 reps @

Chest Supported Rows
Only issue here, which ended up as not an issue, was the idea of getting off the bench after
to 185kg/407lbs x 5 r/p reps

Pec Dec
Jumped on with a gym buddy
Did his weight of 3/4 stack x 30 and x 20

 

[ThatGripGuy]

Sunday
In lieu of Monday (doing more behind the scenes filming thing again Monday night). 100% felt my way along following the lower back strain. See leg press for issues. Took it easy on the rest but squats... killa workout (see comment as to why)
Hatfield Squats
stretched and warmed up - inc 20 reps at bwt. 110kg x 8, 250kg x 6, 310kg x 6 and 350kg / 770lbs x 6
I'd guess the upright stance keeps the lower back out of it being a problem. It was harder wrapping my knees on the last 2 sets than doing it. I even considered just squatting and (so even more weight) and then off home ski lol

Leg Press
Footplate (45kg) x whatever. Fine going a** to grass but straighten that right leg? Nope. Tried 40kg added and quit sensibly

Lying Leg Curls
8p x 8 and 19p x 5 r/p. Form could have been better

Leg Extensions
3/4 stack x 8 and stack x 8
I could feel a tiny pull in lower back here so again stopped

 

[ThatGripGuy]

Monday
Filming gig tonight got cancelled. Anyway...
Seated Press
bar x 12, 60kg x 8, 80kg x 8, 100kg x 8 easy and 120kg/264lbs x 4

Rear Delt Machine Work
Backed off a tad from bigger loads recently
1/2 stack x 8, 120kg (1 plate up from bottom) x 8. Easy

Reverse Dumbbell Wrist Curls
10kg x 12, 15kg x 12, 20kg x 12, 25kg x 8, 30kg x 8. BS x 40 flexes

Did some more lower back stretches on leg press

 

[ThatGripGuy]

Saturday
Hatfield Squat
Decided to max this in case Leg Press was off
110kg x 8, 230kg x 8, 310kg x 4 and 390kg/858lbs x 4

Leg Press
Lots of sets. Added 3 plates at a time. So...
0 x 12, 60kg x 12, 120kg x 8, 180kg, 240kg, 300kg and 360kg all x 8

Lying Leg Curls
8p x 8 and 19p x 6 r/p

s/s

Leg Extensions
1/2 stack x controlled full range and stack x 8 full range etc

95% recovered

 

[ThatGripGuy]

Monday
Seated Press
to 120kg/264lb x 5

Rear Delt Machine Work
to stack x 6

DOHTBDL-TO
Ensured I pushed hips forward (viz back injury)
bar x 12, 53kg x 8, 93kg x 4, 133kg x 2 x 4, 163kg x 1

 

[ThatGripGuy]

Tuesday
Dumbbell Curls
12.5kg x 20, 22.5kg x 12, 32.5kg x 12 and 42.5kg/95lbs x 10

Tricep Pressdowns
to 15p x 8, 20p/120kg/264kg x 3. PB. Only 1 plate left on stack of the lat machine. Great for off cycle

Dumbbell Wrist Curls
to 42.5kg/95lbs x 15

 

[ThatGripGuy]

Wednesday
Ploughed on through this in an hour only to have the reason for doing so cancel. Urgh. Humid day
Dumbbell Bench Press
10kg@ x 20, 22.5kg@ x 12, 32.5kg @ x 12, 42.5kg/95lbs x 12 (sleeves on)

Chest Supported Rows
bar x 20, 60kg x 12, 100kg x 12, 140kg x 8, 190kg x 5 r/p (plus 1 cra**y rep), d/s back to 140kg x 12 r/p

Pec Dec
Stack x 2 x 25

Bwt: 316lbs

 

[ThatGripGuy]

Saturday
Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program)
Hatfield Squats
Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x 4 x 4 lol. 3 more weeks of max work at this percentage of my max so I'll just add reps. The squat portion took 1hr 15mins. The next session is speed work

Lying Leg Curls
8p x 8 then 19p/114kg x 2 x 5 r/p

s/s

Leg Extensions
1/2 stack/90kg/198lbs x 8, stack x 8 and stack x 1 leg at a time x 4

 

[ThatGripGuy]

Sunday
Slightly co**ed up due to not looking at notes
Seated Press
To 120kg/264lbs x 6

Rear Delt
Should have dropped these for 12 weeks
To stack x 8

Reverse Dumbbell Wrist Curls
to 30kg/66lbs x 10 + x 40 BS work

Tricep Pressdowns
to 18p x 8

 

[Jayne Scott]

Sunday
Slightly co**ed up due to not looking at notes
Seated Press
To 120kg/264lbs x 6

Rear Delt
Should have dropped these for 12 weeks
To stack x 8

Reverse Dumbbell Wrist Curls
to 30kg/66lbs x 10 + x 40 BS work

Tricep Pressdowns
to 18p x 8

Great update

 

[ThatGripGuy]

Monday
3rd day in a row training and my right shoulder and elbow ached all through training. 80f
Hatfield Squat
110kg x 8, 200kg x 8 and 280kg/616lbs x 3 x 6 as fast as possible. Belts no wraps

Leg Press
Seat one stop up (H3) 200kg x 8, 400kg x 8 and 500kg/1100lbs x 8

 

[ThatGripGuy]

Wednesday
The heat...oh my lol. I've been places where it's been 40 and even 50x (approx 118f) but they've been set up for it. Only a few more days and possibly storms tonight. I took a sodden towel with me to wrap around my neck today. Tomorrow may well be as record breaker here and it's heavy leg day... go early lol

Dumbbell Bench Press
12.5kg x 20, 22.5kg x 12, 32.5kg x 12 and 45kg x 12

Chest Supported Rows
NB: to self - read my notes!
Worked to 195kg x 4 ugly ass r/p. Should have done 190kg/418lbs x 6 r/p

Hammer Dumbbell Curls
10, 20, 30, 40 and 50kg/110lbs x 12

 

[ThatGripGuy]

Thursday
95f...and it's squat day. At gym just after 8am (no rushing and a little cooler) and Squats took over 2 hours. Cold wet towel and LOTS of liquids. Spotted, on bench, the freak that is Police Officer Will Hughes. Genetic anomaly. I'm big and muscular but he HAS those muscle bellies and tie ins @ 260lbs
Hatfield Squats - Max
bar x 12, 110kg x 8, 230kg x 6, 350kg x 1 (belts only), 410kg/902lbs x 1 (all on) then back to wrapped etc 4 x 4 x 350kg/770lbs

Lying Leg Curls
to 19p x 6 and 5

s/s

Leg Extension
to stack x 6 reps per leg

 

[ThatGripGuy]

Friday
Another sweat box of a day. Cools down soon
Seated BB Press
to 122.5kg/269.5lbs x

Tricep Pressdowns
19p/114kg/251lbs (no spot) x 4

Dumbbell Wrist Curls - Flexor
to 45kg/99lbs x L12/15R

Right eblow tweaking

 

[ThatGripGuy]

Sunday
Started much latter, for me, than usual. Like after 10am. Much cooler today. Down 10-15 degrees f
Hatfield Squats - Speed
Fast? The bar came off on the 1st warm up set ha ha. And on the top sets I took my power-lifting time (lol) between sets but moved quickly enough to have the bar wobbling when working
bar x 12, 110kg x 8, 200kg x 8 and then 285kg/627lbs x 3 x 6 fast as possible


Leg Press
240kg x 10 (fast), 440kg x 10 (fast) and 540kg/1188lbs x 8. No wraps. H3

 

[ThatGripGuy]

Monday
Late one as I'm doing a late / night shot again for a buddy. So start late, rest loads and lie in tomorrow too
Dumbbell Bench Press
15kg x 20, 25kg x 12, 35kg x 12, 47.5kg x 8

Chest Supported Rows
to 190kg x 6. Reps could have been better

Dumbbell Curls
to 37.5kg x 12

 

[ThatGripGuy]

Wednesday
Absolutely brutal session. Felt like I wasn't gonna make it through. Had to think 1 step at a time
Hatfield Squats
w/up, 110kg x 8, 230kg x 8, 300kg/660lbs x 1 (belts only), 415kg/913lbs x 1 Now I start questioning life choices. Needed to focus on 'if I can stand up/unrack it I can squat it' as the work sets needed to be done. 365kg/.803lbs x 4 x 4

Lying Leg Curls
8p x 8, 19p x 7. F**ked off set 2

Leg Extensions
1/2 stack x 8, stack x 8, stack x 7 (1 leg at a time alternating)

 

[ThatGripGuy]

Thursday
New PC decided to not do it's thing. Gonna be fun fixing that. Thankfully the old one still lives. Right elbow hates me (took a painkiller just now)
Seated Press
to 122.5kg x 5

Tricep Pressdown
to 19p x 5 (and now I was in pain)

Dumbbell Wrist Curls
C**ked up starting with flexors but remembering I was meant to train extensors
to 32.5kg x 8