That Grip Guys Training Log

[ThatGripGuy]

Saturday
Speed squat day. Took my time between sets but was FAST doing the set. Leg Press felt strong. Still no wraps on LP. Wore a forearm strap (from Spud Inc) for that nagging pain (ok all day yesterday but nagging a bit over night). Helped loadsAlso I'm officially old as my first (of 3) grandkids starts Uni.
Hatfield Squats - Speed
Usual warm up, 200kg x 8, 290kg x 3 x 6 fast

Leg Press - H3
Poor sod in front of me (late teens, early 20's) MAY have been put out by my 'leave that on' then adding to it to warm up lol (all 80kg/176lbs loaded)
200kg x 10, 400kg x 10, 550kg/1210lbs x 10

 

[ThatGripGuy]

Tuesday
Arrived early. Session from hell. Done anyway
Hatfield Squats
w/ups to a mis-load 460kg/1000+lbs. Realized after un-racking. Racked it and took 40kg off. One saving grace was less shaking un-racking than when I PB'd this before. Backed off to 420kg/924lbs x 1. Then 370kg/814lbs x 4 x 4. Almost 2 hours to this point

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

Leg Extensions
1/2 stack x 8, stack x 8 and stack x 8 each leg

 

[ThatGripGuy]

Wednesday
That elbow / forearm nerve pain started half way through pressing. Wearing the strap. Took painkiller after
Seated Press
to 122.5kg/269.5lbs x 6

Tricep Pressdowns
Got an assist into the starting position
to 19p/114kg/250.8lbs x 6 PB.

Dumbbell Wrist Curls - Flexors
to 42.5kg x 12

 

[ThatGripGuy]

Friday
Cr*p nights sleep which did NOT help. Arrived early (0810am). Forearm still playing up
Hatfield Squat
to 295kg/649lbs x 3 x 6 speed reps

Leg Press
200kg x 10, 400kg x 10 and 575kg/1265lbs x 10. No wraps used

 

[ThatGripGuy]

Sunday
Needed rest and MIGHT have caught up on some of the heat lost sleep. Still hot day
Dumbbell Bench Press
10kg @ x 20, 20kg, 30kg and 40kg all x 12 then 50kg/110lbs x 8

Chest Supported BB Row
to 185kg x 6 misload, rested and 190kg/418lbs x 4 r/p (6 next time)

Dumbbell Curls
10kg @ x 20, 20kg and 30kg x 12 and then 40kg/88lbs x 12

 

[ThatGripGuy]

Monday
Phase II of the road to 500kg/1100 Hatfield Squat. It was, as before, H.A.F. Headache on waking (need more over night fluid). Not the best nights sleep. Moan etc
Hatfield Squat
Bar x 12, 110kg x 8, 200kg x 8, 300kg x 1 (no wraps), 415kg/913lbs x 2 x 1. Plan called for 3 x 1. Then dropped to 375kg/825lbs x 3 and then 6 (only cos I didn't 'feel' the planned 3 x 3). 6 x 375kg might be a PB too

Lying Leg Curls
8p x 8 and then the whole stack of 200kg/440lbs (double ratio so effective weight is 120kg/264lbs) x 4 r/p (PB)

s/s

Leg Extensions
1/2 stack (90kg/198lbs) x 10, stack x 10, stack x 7+2 left / 9 right

 

[ThatGripGuy]

Tuesday
Slept better. Weather still dry (gonna be crazy storms when it breaks) but cooling slowly. Mostly recovered

Seated BB Press
Was NOT my usual bar. Longer = heavier
w/up x 12, 60kg x 8, 90kg x 8 and 122.5kg/269.5lbs x 4 (felt like 125kg)

Tricep Pressdowns
Usual pain after. SOB level
M/a machine 1/2 stack x 12, stack x 8 then Lat machine 20p/120kg/264lbs x 3

Dumbbell Wrist Curls - Extensors
12.5kg x 12, 22.5kg x 12, 32.5kg/72lbs x 9

Bwt: 314lbs

 

[ThatGripGuy]

Thursday
At gym early. Sh*t still brutal. Still got done
Hatfield Squat - speed.
Program said (phase II) 4 x 3
w/up x 12, 110kg x 8, 230kg x 6, 340kg/748lbs x 2 x 3 and 1 x 6

Leg Press
200kg x 11, 400kg x 11, 600kg/1320lbs x 8

Friday
Took a while to get the 'engine' going but sh*t got done.
Dumbbell Bench Press
to 50kg/110lbs @ x 9

Chest Supported Rows
to 190kg/418lbs x 6 clean r/p

Hammer Dumbbell Curls
to 70kg/154lbs x 8 (all other sets 12)

 

[ThatGripGuy]

Sunday
The lord rests. Not me. Behind the scenes 're-shoot' of a scene from Skyfall yesterday (in an actual art gallery) and squat today
Hatfield Squat - Max
Do I do 3 x 415kg and then 380kg x 3 x 3 or so I do something else. It's gonna be hard no matter what
110kg x 8, 200kg x 8, 300kg (belts only) x 1, 420kg / 942lbs x 2*, 380kg / 836lbs x 3, then 6
* re-racking I went to far to the right and felt a tiny tweak in my right knee cap

Lying Leg Curls
8p x 8, stack x 5 r/p

s/s

Leg Extensions
1/2 stack x 8, stack x 11. No top set as I didn't wanna tweak that knee

Bwt: 143kg/314.6lbs

 

[ThatGripGuy]

Tuesday
100% needed Monday off.
Seated Press
to 122.5kg/269.5lbs x 6

One Arm Cable Tricep Pressdowns
Holding the hand above the 'ball'. Used multi-angle cable. Took the stress off that right elbow
to 11p/26.25kg/57.75lbs x 12 (hard on this final heavy set)

Dumbbell Wrist Curls - Flexors
to 45kg/99lbs x 12

Bwt: 144kg/316.8lbs

 

[ThatGripGuy]

Thursday
Took care to feel out that tweaky knee. Fine during a tiny bit tweaky after
Hatfield Squat - speed day
x 12, 11kg x 8, 200kg x 6 then 310kg/682lbs x 3 then 6 but still fast

Leg Press
200kg x 10, 400kg x 10, 600kg/1320lbs x 10 No wraps

 

[ThatGripGuy]

Sunday
You know the rest. Strapped knee tight. No issues. Tiny tweak on lower let side of back but no issues
Hatfield Squat - Max
w/up, 110kg x 8, 200kg x 6, 300kg/660lbs x 1 no wraps. 430kg/946lbs x 2 (might be a PB), x 1. Work sets (dropped 3rd set as I upped weight more) of 390kg/858lbs x 2 x 3

Lying Leg Curls
8p x 8, stack x 6 r/p

Leg Extensions
1/2 stack x 11, stack x 11.
Kept the set in hand

 

[ThatGripGuy]

Monday
Seated Press
Half a mind to go to 125kg/275lbs for reps or to try to double `140kg/308lbs
Did a single

Tricep Pressdowns
One arm at a time on multi-angle cable machine
to 11p x 12 @ then 12p x 8 RH only

Forearm Wrist Curls - Extensors
to 32.5kg x 12 @

 

[ThatGripGuy]

Wednesday
I sacked off the speed day in lieu of maxing again. Hell of a (long) session. Squats alone was 1hr 45mins
Hatfield Squat
w/ups, 110kg x 8, 200kg x 8, 300kg (belts only) x 1, 440kg/968lbs x 2 (PB but in lieu of 3 x 1) then 395kg/869lbs x 6 (PB for 6 - but again in lieu of taking the time to do 3 x 3).Laid on the floor for 5 mins after and felt slightly pukey

Leg Press
220kg x 8, 420kg x 8 and 620kg/1364lbs x 8 (no wraps)

 

[ThatGripGuy]

Thursday
Weird vibe in gym. Plus I couldn't get a spot
Dumbbell Bench Press
to 55kg/121lbs... but no spot so over to Iso Primal Bench and 80kg/176lbs x 8

Chest Supported Row
to 192.5kg/423.5lbs x 4 r/p

Hammer Dumbbell Curls
to 80kg/176lbs x 8

 

[ThatGripGuy]

Sunday
Suspected I wouldn't get a decent spot so did reps instead. Brutal
Hatfield Squats
Plan was either 1-3 x 1 x 445kg/979lbs then 3 x 3 x 400kg/880lbs or, as I ended up doing, 2 x 6 x 400kg/880lbs. PB. No spot
I've never done two works sets x 6 at this weight. Tiny right knee tweak but it did not affect squats

Lying Leg Curls
8p x 8, stack x 7 r/p

s/s

Leg Extensions
1/2 stack x 12, stack x 12. Saved right knee from top set

 

[ThatGripGuy]

Monday
Seated Press
to 125kg/275lbs x 4 (more there)

Tricep Work on Multi-angle machine
1 arm at a time to 12p/28+kg/61lbs x 12 both arms (tough)

Dumbbell Wrist Curls
to 45kg/99lbs x 12

 

[ThatGripGuy]

Wednesday
Took my time getting started. Got stuff to do so need to be more prompt for the next few weeks
Hatfield Squat
F**ked up forgetting my under support belt. That took time sorting using a spare gym belt
to 410kg/902lbs x 2 x 4. Need more reps. Still a PB for weight x reps x sets

Leg Press
to 635kg/1397lbs x 8 (other sets were 12). No wraps

 

[ThatGripGuy]

Thursday
Switched to iso machine in lieu of dumbbell (get a spot??)
Iso Lateral Bench (Hammer style)
to 90kg/198lbs a side x 4

Chest Supported Rows
to 192.5kg x 5 r/p

Dumbbell Curls
to 40kg x 10 @

 

[ThatGripGuy]

Sunday
You know the rules by now lol
Hatfield Squat
to 415kg/913lbs x 2 x 4. Kinda 'easy' (so not really but it could have been a LOT harder)

Lying Leg Curls
to stack x 8 r/p

Leg Extensions
to stack x 12 (slower)