19th - 25th of May
700km cycle the length of Ireland.
Tuesday: TBT.
A. Squat: 100kg, 3 x 5.
B1. Bench Press: 80kg, 5 x 5.
B2. Chins: 5 x 5.
C. Deadlift: 120kg x 5.
First day training in 3 weeks. Squats felt great, pressing tough. Go figure.
Thursday: TBT.
A. Squat: 102.5kg, 3 x 5.
B1. Press: 50kg, 5 x 5.
B2. Chins: BW 11.25kg, 5 x 5.
C. Power Clean: 60kg, 5 x 3.
Saturday: TBT.
A. Squat: 105kg, 3 x 5.
B1. Bench Press: 82.5kg, 5 x 5.
B2. Chins: 3 x 10.
C. Deadlift: 125kg x 5.
D. KB Snatch: 24kg, 3 x 10 each side.
Monday:
A. Squat: 107.5kg, 3 x 5.
B1. Press: 52.5kg, 5 x 5.
B2. Chins: BW 12.5KG, 5 x 5.
C. Power Clean: 62.5kg, 5 x 3.
Wednesday:
A. Squat: 110kg, 3 x 5.
B1. Bench Press: 85kg, 5 x 5.
B2. Chins: 3 x 10.
C. Deadlift: 130kg x 5.
Friday:
A. Squat: 112.5kg, 3 x 5.
B1. Press: 55kg, 5 x 5.
B2. Chins: BW 13.75kg, 5 x 5.
C. Power Clean: 65kg, 5 x 3.
During my last session I fucked about with tempo work on squats, more to know what I’m knocking if I’m being honest.
Did two sets of the three with a 30X5 tempo and the hammies are sore today as a result.
Did it again for my first two sets today, for the last time I think, actually using a metronome so I couldn’t cheat on the count.
I honestly think that while they may have a place for rank beginners, or in some cases those seeking pure hypertrophy and nothing else, tempo sets do absolutely nothing from a performance perspective other than teach you how not to be explosive, ever…Not for me , I think.
Saturday: Speed and Agility drills and tests.
A. “T-drill” (cone shuttles) x 2.
B. Pro-agility shuttle x 2.
C. 40-yard sprint x 2.
D. 300-yard shuttle run (cones 25m apart).
My hips are now in bits, not used to this sort of training at ALL.
Monday:
A. Squat: 115kg, 3 x 5.
B1. Bench Press: 87.5kg, 5 x 5.
B2. Chins: 3 x 10.
C. Deadlift: 135kg x 5.
Tuesday:
A. Kettlebell Snatch: 24kg, 6 x 10.
B. Burpees: 3 x 10.
Wednesday:
A. Squat: 107.5kg x 5, 117.5kg x 5, 117.5kg x 5.
B1. Press: 57.5kg, 4 x 5.
B2. Chins: BW + 15kg, 5 x 5.
C. Power Clean: 67.5kg, 5 x 3.
Bit of a mare today but at least it got done.
Had fuck-all sleep last night, so like a fucking eejit I misloaded the bar for the first set of squats, and did a set of bench presses before I realised today was supposed to be standing press.
Saturday:
A. Squat: 120kg x 2 x 5, 100kg x 10.
B1. Bench Press: 90kg, 5 x 5.
B2. Chins: 3 x 10.
C. Deadlift: 140kg x 5.
D. Kettlebell Snatch @ 24kg: 2 x 10, 2 x 12, 2 x 15.
E. Erg sprints: 100m x 5 (30 secs rest).
Spent this morning at the prejudging of the Nabba World Champs in Dublin.
Super stuff and great to see it in Ireland.
Monday:
A. Squat: 122.5kg x 2 x 5, 102.5kg x 10.
B1. Press: 60kg, 4 x 5.
B2. Chins: BW 17.5kg, 3 x 5.
C. Power Clean: 70kg, 5 x 3.
Wednesday:
A. Squat: 125kg x 5, 105kg x 10.
B1. Bench Press: 92.5kg, 5 x 5.
B2. Chins: 3 x 10.
C. Deadlift: 150kg x 5.
D. Klokov Press: Worked up to a single at 60kg. 1st time trying it.
Bit of a stomach bug today so was pretty dehyrated and generally crappy-feeling.
125kg felt stupidly heavy. Bench was grand after the 1st work set and DL’s were handy enough.
Friday:
A. Squat: 127.5kg x 5, 107.5kg x 10.
B1. Press: 62.5kg, 2 x 5.
B2. Chins: BW 18.75kg, 3 x 5.
C. Power Clean: 72.5kg, 2 x 3.
Felt a bit knackered on everything today, might deload a bit next week. Cleans were pretty crap in particular.
Tuesday: GPP (deload week).
A1. Backward Sled Drag, 12m on rubber flooring: 50kg x 3.
A2. Forward Sled Drag, same : 50kg x 3.
A3. Pull-ups: 3 x 5.
A4. Dynamic push-ups, from floor to 18" benches: 3 x 5.
A5. 25kg Sandbag shoulder carry: 150m x 3.
A6. Tyre Flip: 3 x 1.
A7. Slegehammer strikes: 3 x 10/10.
Wednesday: GPP.
A1. Backward Sled Drag, 40m on concrete: 50kg x 3.
A2. Forward Sled Drag, same : 50kg x 3.
A3. Pull-ups: 3 x 5.
A4. Dynamic push-ups, from floor to 20" boxes: 3 x 5.
A5. 40kg Sandbag carry: 150m x 3.
A6. Tyre Flip: 3 x 1.
A7. Slegehammer strikes: 3 x 10/10.
All handy enough, the sled drags were waaay too easy on concrete (as opposed to nearly melting the floor when I used it on the rubber matting in the gym) with just 50kg.
The loaded carries were surprisingly tough- I’d had a handy time on Tuesday with 25kg so almost doubled the weight today and it certainly made a difference!
I did two of the three rounds with the bag on alternating shoulders, which were hard, but the last one I did with the bag in a zercher-type grip, and 150metres is a long fucking way, I was gasping! Very tough.
Saturday: GPP.
A1. Backward Sled Drag, 40m on concrete: 85kg x 3.
A2. Forward Sled Drag, same : 85kg x 3.
A3. Pull-ups: 3 x 5.
A4. Dynamic push-ups, from floor to 21" boxes: 3 x 5 (Conor plyo push ups - YouTube)
A5. 55kg Sandbag carry: 100m x 3.
A6. Tyre Flip: 3 x 1.
A7. Slegehammer strikes: 3 x 10/10.
A8. Kettlebell Snatch: 24kg x 5, 28kg x 5, 32kg x 5.
Monday: TBT.
A. Squat: 130kg x 2 x 5.
B1. Bench Press: 95kg, 5 x 5.
B2. Chins: 4 x 8.
C. Deadlift: 155kg x 5.
D. Windmills: 20kg plate x 5/5.
Just realised I forgot my backoff set, like a gobshite.
Wednesday: TBT.
A. BB Bulgarian Split Squat: 20kg x 5, 30kg x 5, 40kg x 5.
B1. Press: 65kg x 3, 65kg x 3, 50kg x 8.
B2. Chins: 4 x 8.
C. Single-Leg Deadlift: 10kg x 5, 20kg x 5, 20kg x 5.
D1. BB Windmill: 15kg x 3, 20kg x 3, 15kg x 3.
D2. Pinch-grip holds: 2.5" 25kg plate for 10 seconds x 3.
E. Kettlebell Swings: 100 x 32kg in 5:30.
Never done single-leg DL’s before, my balance isn’t too good on one side 'cos of an old ankle injury so it took a bit of getting used to. Used one DB for the first set in the opposite hand to the working leg, then used two DB’s for the last two sets. I’d say they were fairly brutal-looking.