An Irishmans Crack at SS

Training Training Logs
61

Tuesday 25/10/11
This was organised training for the Eureka stair climb. We did it in the same building as last week with 10 floors. Went up and down about 5 times at varying intensity. Good workout.

Wednesday 26/10/11
My legs were feeling pretty tired from the stairs so i thought a cycle to work would freshen them up.
Cycled to work 9km
Cycled home 9km and straight into leg workout. My legs felt pretty tired at this stage

Squats

warm up sets
5x80kg, 5x95kg these felt hard, 2x105kg, 3x105kg. the first set at 105kg was terrible. i was aiming for 5. I think I might have overestimated my 1rm on this cycle. the 2nd set felt a bit better.

8x80kg, 6x80kg my legs were like jelly at this stage so i called it a day on the squats. they were beat from the stairs and cycle i think.

Pull ups

8,5,3 my best set of pull ups in awhile! dont know where i got the 8 from, recently ive only been getting 4 or 5. felt bloody great

ab wheel - 14, 14,15

62

Thursday 27/10/11
Cycled to work and back, the usual 9km each way route. Then straight into chest workout-

Bench

warm up sets
5x65kg, 5x75, 6x85kg bit disappointed with the 85kg. 2 weeks ago i got 7 reps, s i was going for 8

Inc BB bench

4 x10 x 60kg its ages since i did incline bb bench. This felt fantastic, great pu,p off it. My chest was flaaed after it.

Dips

bw - few sets, cant remember

Suspension push ups

10, 9, 9

rope tri ext

12x20kg, 10x20kg 10x20kg

Took the dogs out for 30 min walk after this.

Iam off to the international rules game tonight so ill be undoing all the gym good work. going straight from work to a pub that sells $5 pints of Guinness as a warm up

63

I havent had an update here in awhile. There wasnt much to report from the weekend except some drunken antics.

Tuesday 1/11/11

Standing cable row- done like a T bar row

10x40kg, 6x55kg, 5x65kg, 4x75kg, 2x75kg, 4x60kg

Pull ups

4,3,3 - shit

Stright pull down

25kg x 10,10,10,7

Seated Cable rows wide grip

12x40kg, 10x45kg, 9x45

Bi curl EZ bar

8x28kg, 5x33kg

Then a few sets of light curls with the rope attachment
2 sets on ab wheel

2/11/11 Wednesday week 2, 3rd cycle

OHP

3x45kg, 3x50kg, 3x57.5kg, 10x40kg, 8x40kg, 5x35kg

Upr Row EZ bar

33kg x 10,10,9

Dips

bw x 15,13,10,9

This workout was done early morning(6am). I said i wouldnt train at this time cause i am always weaker, but i woke and couldnt get back to sleep so thought fuc it.

64

Thursday 4/11/11

Last nights training was an organised session for the Eureka stair climb. IT was in a 12 story building.
We did
15 mins steady climbing pace
5 mins hard climbing
7 x 50 secs sprinting, 10 secs rest

Good session.
I have decided to give the Anabolic diet a crack. I was reading a bit about it and it seemed like the ideal diet to me. I am on day 6 now of the induction phase and no problems so far. Yesterday was my first day of doing conditioning work with no carbs. It went pretty good. I havent been feeling tired or hungry. Although they say around day 9 you might struggle but ill wait and see. So far so good anyway.

65

Last few days training

Friday 5/11/11

Bench

warm ups
3x70kg, 3x80kg, 3x90kg - bit pissed off on this. I got 3 reps 2 weeks ago and was hoping to get for today.

inc bb bench

10x60kg, 8x65kg, 7x70kg, 6x75kg these sets felt fantastic, great pump

Dips

bw 15
bw 10kg 8, 6,
bw 10, 10

Tri ext

25x 10, 8, 8

couple of sets on ab wheel.

I was fairly wrecked after the weights and it being friday evening and all but I decided to go for a light run to loosen my legs up from the stair climbing the day before. But once I started running I started flying. I think it was a mix of having the Prodigy blaring on the headphones and that I knew it was friday and would be relaxing for the weekend. Ended up doing a fast paced run for 20 mins. I was absolutely bolloxed afterwards though.

Saturday 6/11/11

This was a beautiful morning so I went training in the park with a friend. it was 20 C at 8am and the sun was splitting the stones -
15 min warm up run,
5 rounds hitting pads, few pushups and stuff thrown in. nothing major though.

Sunday 7/11/11
Took it easy today. Took the dogs for a walk at the beach. Did a bit of running through the water and that with them.

Monday 8/11/11

OHP

5x45, 3x55kg, 1x62.5kg. PR failed on the first attempt but got it on the second. there was no way it was going up for another rep.

10x40kg, 10x40kg, 6x35kg , 6x35kg shoulders were flaaed at this stage.

Upr row EZ bar

28kgX 10,10,10,10

couple sets of biceps, some ab work.

Dips

bw 10,10,10,10,9 wanted 5x10 but just couldnt get that last rep out!

66

Last nights training
Tuesday 8/11/11

This was stair running training in 12 story building. IT was a very warm muggy day which made being stuck in a stairwell pretty sweaty and stuffy. It felt twice as hard as last week.

20 mins not stop up and down. I made it up to the top 4 times.
10 sets of 50 secs sprints, 10 secs rest. this nearly killed me.
then some coll down exercises and stretching.

Pretty tough workout. Just looking forward to getting this climb over and done with this Sunday.
Today is day 10 on the induction phase of the Anabolic diet so I am looking forward to getting some carbs into me on the weekend before the race.

67

LAst nights workout -
Wednesday 9/11/11

Standing cable row

10x40gk, 8x50kg, 3x60kg,4x70kg

Pull ups

6,4,3

Straight arm pull down

25kg x 10,9,6

Wide cable row

45kg x 10,10,9

Lat pull

this is done kneeling on the floor cause i dont have a seat for this. just some light work
45kg x 8, 8

Row with v handle

50kg x 10,10

Some bicep stuff

Thursday 10/11/11

I got up a t 6am this morning for a run cause i will be working late tonight.
My legs were still quite stiff and heavy from tuesdays stair climbing so just did a nice easy jog for 35 mins.

68

I took it easy on Friday and Saturday cause I was doing the Eureka climb yesterday.
I got to the 88th floor in 14:34, pretty happy with that. My chest felt like it was going to explode by the end of it. When I got to around the 70th floor i was stepping over bodies.
The winner did it in something like 8:30 which is ridiculous. that’s pretty much sprinting the whole way.

69

Monday 14/11/11

Bench

warm ups
5x75kg, 3x85kg, 2x95kg - PR feckin delighted with this so i was

Inc Bench

10x60kg, 8x65kg, 10x60kg, 10x60kg

Suspension push ups

did a load of these trying various widths with grips and depths

bicep stuff
abs stuff

Tuesday 15/11/11
6 am training in the park with a buddy
the usual-
10 min run warm up
few rounds on pads etc…
bit of light sparring
nice little early morning workout

70

Its been awhile since i updated here. Been training but not a whole a lot to be honest. Last week I treated pretty much as a deload week. I didnt plan on doing that but I just couldnt get going in any workouts so kept them easy. I went to a fight night on friday to support some of the lads I used to train with. Made me really want to go back to the kickboxing. Might do in the new year.

This weeks workouts so far-

Sunday 20/11/11
i was a bit hungover today but gave the bench workout a crack anyway

Bench

warm ups
5x65kg, 5x75kg, 5x87.5kg just hit the prescribed reps. but i was happy with that.

Inc Bench

60kg x 12,12,12,12

Dips

bw 5 sets of 10

Bic curls with ez bar, and rope

Monday 21/11/11
Id been neglecting the squats for the last few weeks when training for the stair climb so its time to pick that up again. felt as weak as piss on the squats today. could barely lift 90kg. I think I will the 3x5 method with these again and train them twice a week. Putting up a small bit of weight each time and focusing on form and depth. I keep sacrificing the depth when im trying to go heavy.

Squats

wamr ups
3x5x80kg
few ligth sets

Couple sets of pull ups

Tuesday 22/11/11
Training with a buddy-
10 mins run,
couple rounds on the bag, pads etc
sit ups, push ups.

pretty good workout. did some really intensive heavy work on the bag.

Wednesday 23/11/11
This morning I just did some squats before work. Didnt have alot of time so just did foam rolling, warm ups sets and 3x5

Squats

warm up sets
3x5x85kg

71

Thursday 24/11/11

Training before work this morning. the ususal-

10 min run
few rounds hitting pads
kicked a ball around for a bit.

72

Saturday 26/11/11

OHP

warm ups
3x45kg , 3x55kg, 4x60kg

Upr row EZ bar

33kg x 10,10,8

Standing cable row

10x40kg, 10x45kg, 10x45kg, 10x45

1 arm barbell row

20kg x a few, this was shit and couldnt do properly cause of my grip

lat pull

60kg x10,10,10

Dips

bw 10,10,10

Some triceps and ab stuff too

73

Sunday 27/11/11

bench

warm ups
3x72.5gk, 3x82.5kg, 3x92.5kg

inc bench

62.5kgx10,10,10,10

push ups

4x25 - my chest was goosed after the bench and incline bench

bi curls ez bar

28kg x 10,10,10

hammer rope curls

20kgx11,9,8

74

Monday 28/11/11

Squats

worked up to 3x5x95kg
12x60kg

I did some stiff leg deadlifts after this. kept it light and high reps.

ab stuff - inc bench situps and weighted twists

75

Tuesday 29/11/11

6 am training with a buddy. The usual running, hitting pads etc… nice session this morning cause it was nice and warm early. I love training in the heat for some reason.

76

*** Wednesday 30/11/11***

OHP

warm ups
5x50kg, 3x57.5kg, 65kg x fail,fail,fail. No fuckin go here. The thing wouldnt budge. I am going to do this cycle of 531 again with the same weight on the OHP. I struggled with the prescribed reps on every workout of this cycle.
10x35kg, 10x35kg.

Chest supported rows

10x40kg, 10x40, 8x50, 6x55kg
first time doing this exercise. it was good cause i could feel it working my back and is ok on my grip because it doesnt have to be really heavy.

upr row

33kg x 10,10,10

lat pull - extra wide grip

12x40kg, 10x50kg, 8x55kg, 7x60kg

CGBP

10x45kg, 8x55kg, 8x60kg
my first time diong this exercise too. loved it, definitely keeping it.

close grip pulldowns - palms facing me

few sets with 60kg, ab stuff in between sets

77

Thursday 1/12/11

6am training in the park.
warm up- 10 min run
4 rounds on pads
some coniditioning stuff - burpees, bw squats, push ups, sit ups

I shaved of the Mo last night. Jesus it feels good to have it gone. People were starting to liken me to Freddie Mercury!

78

I was away in Sydney for the weekend. My uncle is living there and his wife had a baby and we spent 2 days wetting the babies head. Still felt like shite yesterday. Damn these 2 day hangovers as im getting older.

Monday 5/12/11

Bench

warm ups
5x75kg, 3x87.5kg, 1x100kg - PR! fuckin delighted with this

inc bench

65kg x 10,10,9,7

dips on the suspension handles

jesus these are hard.just did a couple of singles.

Push ups superset pull ups

5x 20 push ups/ shitty amount of pull ups. - dont know whi i keep trying the pull ups, they just depress me.

bi curl EZ bar

10x28kg, 7x31kg, 7x31kg

rope curl

20kg x 12,10,10

fantastic workout. I felt like shit before hand from all the booze over the weekend but once i got into the warm up sets and had some tunes cranking i got into it. delighted with 100kg bench. its been a goal for awhile. the 5\3\1 format has really paid off for me in the strength gains on the bench.

Tuesday 6/12/11

was supposed to be training before work with a buddy but he was sick. so i just went for an early morning 35min run instead.

79

Wednesday 7/12/11
had to go out for dinner with the missus and inlaws last night so only had time for a quick workout.

Squats

few warm up sets
5x100kg, 4x100kg, 4x95kg - i was aiming for 3x5x100kg but obviously didnt get there. i was rushing and wasnt any way near waarmed up properly
10x60kg

SLDL

60kg x few sets

80

Thursday 8/12/11

OHP

warm ups
5x40kg, 5x50, 5x55kg

went with the BBB for assistance today
35kgx4x10

Chest Supported Row

10x40kg, 5x60kg, 5x60kg

lat pull extra wide grip

12x40, 10x50kg, 8x60kg, 8x60kg