Thursday 7 July - Bench (5) + conditioning
PVc and tennis ball work on t-spine
stretching for pecs, lats and posterior capsule.
Bench
bar x 10
40 x 5
60 x 3
65 x 5
75 x 5
85 x 5 easy
Pullups 4 sets 6
DB bench 3 sets 10 @ 32/36/40kg
TRX pushups 3 sets 10
face pulls 3 sets 20 @ “23”
BB curls 3 sets 10 @ 40kg
Done. All pretty easy - shoulder seems to be healing up some, this is very good.
Diet: pretty shit, only thing of any note was not having cake after dinner.
Conditioning (done at 11 PM)
15 mins of this circuit:
A)KB swings x 30
B)KB floor press x 30
C)KB bent row x 30
D)KB Goblet squat x 20
E)KB swings x 30
then did a few minutes of pacing around trying to stand in a way to avoid the massive low back pump i had going on.
then 15 mins of this circuit:
A)KB floor press x 30
B)Bent Row x 30
C)KB overhead press x 15 per arm
D)KB swings x 30
this fucked me up, i felt so sick straight after but i’m okay now I think. See how I feel tomorrow.
Friday 8 July - Squat (5)
Normal warm up
Squat
60 x 5
80 x 5
100 x 3
130 x 5
140 x 5
150 x 5
no assistance b/c i ran out of time. so did it on the saturday.
nothing much to report from this as it was a light easy week.
Saturday 9 July - Squat assistance
no warm up (breaking all the rules)
Hack Squat machine
3 sets 10 at 60kg a side
Dimmel Deads
3 sets 10 at a plate
Hanging leg raises
4 sets 12
conditioning:
CIRCUIT.
24KG KETTLE BELL SWING, partner push kb down hard at the top. - did this for 30 reps.
Seated green band row x 12 each arm
push ups x 30
- did this circuit 3 times with one to two minute rest times.
CONDITIONING #26
hill sprints did 20 of this at 10% incline.
using 10kmph for the majority of these last two were 11kmph, and last one lasted 30 seconds.
had to get off the treadmill once midway through to nearly be sick, felt like shit after but later on i felt awesome.
Sunday 10 July - conditioning
Ran hills today 30 seconds up, walk down.
did this 20 times.
also took bodyfat measurements so now i can have a goal for this weight loss thing:
BODY FAT MEASUREMENTS with callipers:
Chest - 18
Abs - 28
thigh - 30
bicep - 11
tricep - 19
Subscapular - 21
midaxillary > 18
suprailac > 20
lower back > 14
calf - 18
POLLOCK METHOD = 20.15% 79KGLBM - 20KGFAT
PARRILLO METHOD = 22.19% - 78KGLBM - 21KG FAT
So my aim is to get the precentages for both methods sub 15% - this is based on nothing but it’s a goal nonetheless. so i’ll need to lose 7kgish initially. The time frame for this is going to be roughly 15 weeks.
Monday 12 July - Press (5/3/1)
stretching, PVC etc
Press
bar x 5
30 x 5
40 x 5
50 x 3
60 x 6
Chins 4 sets 8
DB shoulder press 3 sets 10 @ 28kg
Dips 3 sets 10
Face Pulls 5 sets 20 vs green band
Curls 3 sets 10 @ 40kg
press was weak that night - shoulders felt bad.
Wednesday 13 July - Deadlift (5/3/1)
normal warm up
Sumo Pulls
60 x 3
100 x 3
140 x 3
165 x 5
185 x 3
205 x 4 PR (missed 5th rep a couple inches from lockout)
wide stance good mornings 60kg x 10, 80kg x 10 x 2 sets (these were brutal)
Bent rows 3 sets 10 @ 80kg
Hamstring curls 1 set 10 @ 35kg a side, 2 sets 10 @ 45kg a side
Leg raises 4 sets 12
really pleased with the deadlift, I’m hitting PRs every week for it which is awesome especially as I didn’t eat very much before training today.
Videos from the last two DL sessions:
Thursday 14 July - Bench (5/3/1)
Normal warm up
Bench
bar x 5
40 x 5
60 x 3
75 x 5
85 x 3
95 x 11!! PR!!!
Chins 5 sets (matched the reps on bench)
DB bench 3 sets 8 @ 40kg
TRX pushups 3 sets to failure (12,18,15)
Low row machine 3 sets 10 @ 45kg a side
Rear laterals 3 sets 20 @ 8kg
Really pleased with today, the bench wwas a huge PR and went through assistance quick and with focus. was aiming to get 8 reps on bench so really pleased to get 3 more. need to sort out my arse coming off the bench though as this happened a bit.
Saturday 16 July - Squat (5/3/1)
normal warm up
Squat
60 x 5
80 x 3
100 x 3
120 x 1
135 x 5
150 x 3
170 x 4!! PR!!!
Hack squat machine 3 sets 10 @ 100kg
Dimmel Deadlifts 1 set 10, 2 sets 20 @ 60kg
TRX ab rollouts 3 sets 12 - don’t like these I’ll just keep to doing hanging leg raises
Conditioning
ran intervals? (maybe that’s what they’re called)
25m
sprint 1 length, walk back, sprint 2 lengths, walk one length, sprint 3 - rinse and repeat up to 10 lengths of running, then the same on the way back down (10,9,8 etc…)
pretty brutal.
weighed in at 99kg today so the weight’s coming off ok with strength at an all time high. THIS IS GOOD.
Videos from last few sessions:
Bench
Squat
Sunday 17 July - Conditioning
Intervals on bike: 30 sec sprint, 15 sec slow, rinse repeat x 20
Monday 18 July - Press (Deload)
normal stretching and rollin’
Press
25 x 5
30 x 5
45 x 5
Pullups 10 sets of 5
Neck work 4 sets 20
supersetted with
Band Pull aparts 4 sets 20
3 sets 20 TRX face pulls
conditioning:
Treadmill hill sprints 30 seconds on, 15 seconds off x 20
Tuesday through Thursday
nothing interesting: Deload + more treadmill hill sprints + some cicuits for conditioning + some plate pushes.
I’ve done 3 Conditioning workouts this week.
Food’s been ok and been taking leucine the last couple days
Saturday 23 July - Conditioning
Texas Push-Up Challenge - tried it because it looked easy, it wasn’t.
TIME = 3:26
KB Tabata thing. 20s on, 10s off holding the KB the whole time for 4 mins
probably not hard enough as i only used a 16kg KB - will try with a heavier one next time, or maybe 2 16s
Plan for week starting 25 July:
Monday 25 - Press (47.5 x 3; 55 x 3; 62.5 x 3+)
Assistance: as usual
Conditioning: Treadmill hill sprints 15 x 9kph @ 9% incline
Mobility: mwod “Free Your Scap, Free Your Mind” (Sept. 8 2010)
Yoke: Band pull aparts (if there’s time / if i can be arsed)
Tuesday 26 - Deadlift (155 x 3; 180 x 3; 200 x 3+)
Assistance: as usual
Conditioning: Plate pushes 20kg x 10 lengths of the gym
Mobility: mwod “Making the Fran Metcon: Hips and Thoracic Prep” (Sept. 9 2010)
Yoke: Neckwork + band pull aparts + Face pulls (if there’s time / if i can be arsed)
Wednesday 27 - Conditioning: Hill Sprints x 10
Mobility: mwod “Amazing Effort! Good. Now Get Ready for Tomorrow” (Sept. 10 2010)
Thursday 28 - Bench (75 x 3; 85 x 3; 95 x 9+)
Assistance: as usual
Conditioning: Treadmill hill sprints 10 x 9kph @ 9% incline
Mobility: mwod “Getting Ready For Strongman. Hip tweaking” (Sept. 11 2010)
Yoke: Band pull aparts (if there’s time / if i can be arsed)
Friday 29 - Squat (130 x 3; 134 x 3; 165 x 4+)
Assistance: as usual
Conditioning: Plate pushes 20kg x 10 lengths of the gym
Mobility: mwod “Strong Goats, Orlando Style: Low Back, Hips, and Groin” (Sept. 12 2010)
Yoke: Neckwork + band pull aparts + Face pulls (if there’s time / if i can be arsed
Saturday 30 - Conditioning: put KB in backpack, walk with bag on for 15mins, then walk back.
Mobility: mwod “Runner?s Legs” (Sept. 13 2010)
Sunday 31 - 1 hour extra mobility + ice if necessary.
Mobility: mwod “Ring Ready Shoulders: Seek Out the Corners” (Sept. 14 2010)
*as conditioning is the focus at the moment, reduce time spent on assistance if necessary to make sure all conditioning work is done i.e. 2 sets rather than 3, superset stuff, less weight etc.
Sunday 24 July - Conditioning
- Plate pushes 10 lengths gym x 20kg plate
set a goal of 20 lengths, but pussied out. This is not good.
2A) KB swings 24kg x 10
2B) Pullups x 5
for 10 rounds
band pull aparts. These make my left shoulder feel really good, and my right shoulder feel like shit. At the moment the left is the shoulder i’m more concerned with so I’ll keep them in.
Monday 25 July - Press (3)
stretching etc
Press
bar x 5
30 x 5
40 x 3
47.5 x 3
55 x 3
62.5 x 6
That’s right I went full homobrogay and used the little plates.
*all supersetted with pullups reps = 5; 5; 5; 5; 5; 5; 11
DB standing press 3 sets: 10 @ 22; 10 @ 26; 6 @ 26
Dips 3 sets 10
Face pulls 3 sets 20
BB Curls 3 sets 10 @ 40kg - went full cheater on these.
Treadmhills 15 sets 9% incline 9.0 kph
Good training today if a little rushed, didn’t get to do my mwod so i’ll just do 2 tomorrow. can’t remember if the press is good or not, as i suck at it at the moment
Wednesday - 27th July - Deadlift (3)
warm up etc
Deadlift
60 x 5
100 x 3
140 x 3
155 x 3
180 x 3
200 x 3
had no chalk today so tried to use straps on 180 - they’re a fucking stupid thing, no i remember why i stopped using them.
Good Mornings 3 sets 10 @ 70
Bent rows 3 sets 10 @ 70
Ham curls 3 sets 10 @ 40 a side
Hanging leg raises 4 sets 12
TRX face pulls 3 sets 20
band pull aparts 3 sets 20
Deadlift sucked on this one, I should be stronger than this but i think pissing about with the straps threw me off.
Thursday 28th July - Bench (3)
super six
Bench
bar x 20
40 x 5
50 x 5
60 x 3
75 x 3
85 x 3
95 x 7 (sucks)
DB Bench 3 sets 10 @ 38
Pullups 7 sets 5 + 1 set 11
TRX push ups 3 sets max reps (30,25,12)
Rear laterals 3 sets 20
Band pull aparts 3 sets 20
Mobilitywod -
Free Your Scap, Free Your Mind" this was a really good one might add it in as much as possible as this area is always fucked up for me.
Friday 29th July - Squat (3)
NORMAL WARM UP
Squat
60 x 5
80 x 5
100 x 3
120 x 1
135 x 3
145 x 3
165 x 3
Hack squat machine 3 sets 10 @100
Dimmel deadlift 3 sets 10 @ 70
Hnaging leg raises 4 sets 12
Plate pushes 6 lengths gym
