An Irishmans Crack at SS

Training Training Logs
221

This week is a deload on the BLAB plan. I ususally have a tendency to skip over deload but I thought id stick with this one as I want to do the program properly. Its wokred out well anyway cause i have had a heap of stuff ive needed to do in the evenings.

Friday 10/8/12

couple upperbody light exercises

Saturday 11/8/12

8.30am boxing. lots of med ball conditioning stuff, few rounds on pads

Tuesday 14/8/12
6am boxing. skipping, bag work(intervals of speed, power, combinations - 10 burpees between each round, killer)

222

its been nearly 3 weeks since an update here. I ve still been training away just havent had much spare time to get on the interwebs. I am still doing the BLAB program and enjoying it. I have swapped out bench press for overhead press cause the bench was aggravating my shoulder too much. I am still boxing as well, usually just twice a week.

Sunday 19/8/12

BLAB week 6 Day 1

  1. OHP 8x40kg, 6x45kg, 4x50kg
  2. alternate med ball push ups. dont have a med ball so tried this on a foam roller, didnt really work. 17.15
    3a. Seated cable row 12x42.5kg, 12x45, 12x50kg
    3b. DB tri ext 12.5kgx 11,11,10
    4a. face pulls
    4b. zottman curls 7.5kg x11,11,11
  3. dumbell complex - front squat, swings, curl press, squat jumps x 3 sets
223

Monday 20/8/12
boxing training 1hr

224

***Tuesday 21/8/12
BLAB week 6 day 2

  1. Kneeling Jumps bw 4x5
  2. Squat 8x87.5kg, 6x92.5, 4x100gk
    3a. Supine Hip Thrust (shoulders & feet elevated): 3x12
    3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds
  3. DB Reverse Lunge, front foot elevated: 2x10 ea leg
  4. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
    10 seconds off. Repeat this 8 times - i did burpees instead of jump rope, cause i dont have room to jump rope. did about 60 altogether
225

Thursday 23/8/12
BLAB week 6 day 3

  1. pull ups 6,5,5

  2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1 with 40kg. this is a kinda superset where you do 12 reps, rest 20 sec, do 5-8 reps, rest 20 sec, do 3-5 reps

  3. Standing DB ?Modified Arnold Press?: 3x10x12.5kg

  4. Blackburns: 4 Positions, 15 Seconds each x 2 sets

  5. Cable Curls: 3x15x17.5kg

  6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

  7. Bodyweight Complex: 4x through, rest 60 sec. b/t sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5

226

Friday 24/8/12

6am boxing 1 hr

227

Sunday 26/8/12
BLAB week 7 day 1

  1. OHP 7x45kg, 5x47.5kg, 4x52.5kg
  2. push ups 38,25
    3a. Seated Cable Rows (Double-D handle): 3x10x50kg
    3b. Lying DB triceps extensions: 3x10x12.5kg
    4a. Cable Face Pull (2 second hold): 3x10x22.5kg
    4b. Zottman Curls: 3x12x7.5kg
  3. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
    sets(7,8,9,10). Rest 60 seconds between sets.
228

Tuesday 28/8/12
6.30am boxing for 1 hr

229

Wednesday 29/8/12
BLAB week 7 day 2

  1. Kneeling Jumps holding 7.5kg plate 5x5
  2. Squat 7x90kg, 5x95kg, 4x102.5kg
    3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
    3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
  3. DB Reverse Lunge, 2x12 ea leg 12.5gk
  4. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
    10 seconds off. Repeat this 10 times. - i swapped in burpees again. good oul burpees, always a humbling experience
230

Thursday 30/8/12
6am boing 1 hr