Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg - again resorted to push pressing
A2 Pullups 5 x 5 - slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg
Repeated last weeks lifts for bench but felt good at 115kg and managed 117.5kg, felt I was in control the whole time. Got 120kg beyond my sticking point but I think the time I spent pushing took its toll and my spotter helped me out of it before it went back down. Rest of the session was fine, want to keep this lifting momentum going which means lifting on xmas eve and NYE, neither of which i’ll be at home for so might have to find a local gym.
Started off strong but faded massively and cut out the end of the workout, doing a token set of the calf and ab work and skipping walking lunges completely. I’m doing heavy legs on Friday and i’m aware that two days after this session i’m normally still struggling so I cut out a few sets to make sure I can give my all in the heavy squats.
Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
5 mile run - 45:18 (avg 9:03/mile pace)
An abbreviated leg session, I was still tired from my high rep day and had to reduce the weight on my squats. Felt good in deadlifts and had a cheeky pre-xmas increase to 150kg which was helped by my training partner correcting my deadlift form.
Followed that with the last run before 1/2 marathon, took it out fast to make it hard on ourselves and I had to be dragged round by my friend, I had to stop to walk for 15 secs as my calves were seizing up but I then caught him up and we finished strongly.
Right so a few missed sessions. Had a power cut for 5 days and also some local flooding which distracted me over xmas.
I did a light bench session after xmas, and a few sets of light squats. There we go, all caught up.
Dec 30
12.6 mile run - 2:26:02 (avg 11:30 ish /mile pace)
This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.
Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.
Jan 4
Snatch (single) to OH Squat (reps) 4 x 10 x 35kg
I rarely manage to do the Saturday session and this was the first day I felt back to normal so I started 2014 training today. My right hip started playing up on the second set and it’s aching as I sit here now. Bit miffed as I wanted to do a track session tomorrow, but positives are that the weight felt easy and I feel refreshed and ready to go.
Track was very poor to start, I was so out of breath from simple back to back runs. When it’s that poor I just do single runs as fatigue can make it too slow to be worthwhile. I was pleased with the last few runs, particularly sub 29 in 200m. I will try and get to the track in midweek and do another tempo session to blow more of the cobwebs away.
Bench Press 8 x 75kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg - a struggle as always
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg
I was overly safe with the bench press and changed the power matrix after the first set. 105kg was easy and I did it with a reduced rest and less than full focus. Pressing was tough, think i’ll be at 60kg for a while. Bi’s and Tri’s were quite easy, I could probably increase that next week.
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 130kg
ISO Res Band 2 x 3 x 15 secs
Calf Raises 5 x 5 x 80kg
Abs 3.5 mins
Eased back into it and got quite tight and almost cramping adductors during the final sets of back squat. I went lighter on the deadlifts and took out GHR in place of resistance band holds. Calf raises were too easy and so were abs.
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg - I swear I did 20 reps last time but can’t find it in my journal
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
I was having trouble with my forearm extensors on the preacher curl and was very pleased to see the pain has gone, no idea where it came from in the first place. I felt pretty solid in the press and tried to minimise my rest periods in the 3 way raise.
Weather permitting I should play rugby this Saturday, though my local park is still under 7ft of water so i’m not too hopeful.
3 x 60m ~ 7.8 secs
2 x 70m ~8.7 secs
1 x 80m 10.1 secs
300m in 51 secs, 300m in 53 secs, 400m in 76 secs, 300m in 52 secs
Hang Power Clean (1) & Jerk (reps) 5 x 5 x 50kg
Horrible session again. Did some 90% runs of shorter distance followed by what was meant to be 4 x 400m. I was so dead at the 300m that I couldn’t continue (on 3 of the runs) and when I did keep going I literally walked across the line i’d slowed down so much. With the weights I had been doing 5 cleans and 5 jerks but i’ve switched to a single clean and 5 jerks. My hip flexors are so weak from running now.
I’m tempted to find my old winter training sessions and follow those because there’s no point doing my normal speed or tempo sessions when i’m this unfit and slow. I know we used to do back to back runs and sled work so I could do short accelerations and repeat 100m next time.
Back Squat 4 x 110kg, 2 x 4 x 115kg, 4 x 117.5kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
ISO Res Band 2 x 3 x 15 secs
Shoulder Elevated Hip Bridge 5 x 60kg, 2 x 5 x 70kg, 2 x 5 x 80kg
Calf Raises 2 x 5 x 90kg, 3 x 5 x 100kg - possibly a bit heavy, I tried a slow eccentric and was losing my balance often
Ab Wheel 3 x 20
Full session today, brought my stance in for squats and they seemed more solid. I wanted a glute exercise so I put hip bridge back in, not the biggest weight for the first session of it but I was controlled and squeezing glutes the whole time. Ab wheel was tough, probably tired my triceps out from holding it as well.
Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 1 x 110kg, 1 x 115kg, 0 x 120kg, 1 x 120kg PB!!
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Only about 3 years since I first attempted 120kg… massive grin on my face when I racked that. I wasn’t putting the effort in with pullups as they are easier for me so I added a rep, and the final superset was very strenuous and my arms were getting a huge pump. Probably the hardest i’ve had to work in this session since I started it a few months ago.
3 x 60m ~ 7.8 secs
2 x 70m ~8.7 secs
1 x 80m 10.1 secs
300m in 51 secs, 300m in 53 secs, 400m in 76 secs, 300m in 52 secs
Hang Power Clean (1) & Jerk (reps) 5 x 5 x 50kg
Horrible session again. Did some 90% runs of shorter distance followed by what was meant to be 4 x 400m. I was so dead at the 300m that I couldn’t continue (on 3 of the runs) and when I did keep going I literally walked across the line i’d slowed down so much. With the weights I had been doing 5 cleans and 5 jerks but i’ve switched to a single clean and 5 jerks. My hip flexors are so weak from running now.
I’m tempted to find my old winter training sessions and follow those because there’s no point doing my normal speed or tempo sessions when i’m this unfit and slow. I know we used to do back to back runs and sled work so I could do short accelerations and repeat 100m next time.[/quote]
What kind of rest do you have between the 300m/400m repetitions? And are those runs 75-80% of are they 90+% effort?
They’re 75% runs and were done off 3 mins rest. I’d normally be much more structured but my fitness is pretty shit right now. I did track before rugby so I like to fall back on my sprint training sessions when i’m coming back from injury to get my speed back.
If you’re interested in conditioning i’ve followed the ones listed under Conditioning Sessions here
Session 2 is good because the distances are specific to a rugby pitch, my friend’s a second row and we both improved doing it once a week in pre-season and weeks without a fixture.
Jan 16
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Good session, completed the chest press with reps to spare. I missed high rep lower body as I had an interview yesterday, might get it done tomorrow actually.
Poor effort, I took loads of breaks and my form was shit. It’s the first time i’ve done this session in over a month so no wonder it sucked. I might change the split squats for regular squats as the unilateral stuff takes too long.
Tried a more structured session, hips seized up by the 30m runs but I got through the tempo 100m runs. Good to have some circuits in there as my fitness is still terrible, will help me with rugby too.
Back Squat 4, 5, 5, 4, 4, 2 x 115kg - rather than 6 x 4 I thought i’d get it done based on freshness
Deadlift 8 x 117.5kg, 6 x 122.5kg, 4 x 127.5kg, 2 x 137.5kg
HS Swiss Ball Curls 5 x 8 - liked these, hammies always feel a bit weird first time round
Calf Raises 5 x 5 x 100kg - much better balance to these
Ab Wheel 3 x 20
Enjoyed that session, HS curls fitted in nicely and I felt happier doing as many reps as possible in back squat rather than 4 easy sets and 2 tough ones.
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 0 x 115kg, 1 x 115kg, 1 x 115kg, 5 x 97.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Solid session with the exception of my first one rep bench where I was overly confident and didn’t explode off my chest and it stalled. Felt much more routine than last week and i’m finally getting comfortable with 60kg in the OHP.
5 x 400m (75%, 3 mins rest) - 80 secs, 80 secs, 80 secs, 78 secs, 73 secs
Breathing was an issue after 250m on most reps and I maintained as best I could. Set off a little fast on the last run to get under 76 secs (equates to 19 secs per 100m) and almost hit 72. Want to work towards a set of 6 in 72 secs.
RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 13 x 80kg - lactic ruins me, 1 minute between sets, couldn’t even bend my legs to try the last few reps
BB Forward Lunges 30 x 40kg, 30 x 45kg - easier than DBs, could’ve gone heavier on the first set
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Ab Planks 3 x 90 secs
Found that went a lot quicker than messing around with lots of unilateral stuff, and I like squatting twice a week (though ask me at the end of the 3rd set whether I like squatting and you’d get a different answer). Pleased with the numbers and glad to have got some runs in beforehand.
A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg - switched to barbell as my DB’s are getting too awkward to get to my shoulders
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg - worked on a slow eccentric and might drop it to 17.5kg to really work that more
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
I enjoyed incline press with a barbell, it worked my shoulders more but also upper chest. My chest is filling out quite nicely, i’ve never done incline stuff before so it’s nice to have more upper chest going on. I was trying to work the eccentric more and found that hammer rows were so much harder like that, it felt more effective so i’ll do that next week.
Still not heard back about this weekend’s rugby, i’ve been out injured so long i’ll probably only get a guaranteed game in the 4ths.