Friday: TBT.
A. Squat: 60kg x 2 x 5, 100kg x 5, 132.5kg x 5, 112.5kg x 10.
B1. Bench Press: 97.5kg, 5 x 5.
B2. Chins: BW 21.25kg, 2 x 5. BW x 3 x 5.
C. Power Snatch: 35kg, 5 x 3.
D1. Windmills/Bent Press: 20kg, 2 x 3.
D2. Hex DB hold at the top: 10kg, 3 x 20 seconds.
E. KB Swing: 28kg x 100 in 5 mins.
Monday: TBT.
A. Squat: 60kg x 5, 100kg x 5, 135kg x 5, 115kg x 10.
B1. Bench Press: 100kg, 5 x 5.
B2. Chins: 4 x 8.
C. Deadlift: 100kg x 3, 140kg x 3, 160kg x 5.
D. Kettlebell Swing: 24kg x 250, 14:00.
E1. Bent Press: 20kg, 2 x 5.
E2. Double-plate pinch grip: 2 x 5kg plates w/ smooth side out, 2 x 30 seconds each side.
Wednesday: TBT.
A. Bulgarians: 20kg x 5, 35kg x 5, 45kg x 5.
B1. Press: 50kg x 5, 60kg x 4, 67.5kg x 4, 50kg x 8.
B2. Chins: BW 25kg x 3, BW x 4 x 5.
C. 1-Leg DL: 2 x 12.5kg DB’s, 3 x 5.
D. Erg: Intervals of 25 strokes x 10. Total row time was about 8:30 and total distance was about 2200m.
E1. Windscreen wipers: 3 x 10.
E2. Hanging towel hold: 3 x 30 seconds.
Friday: TBT.
A. Squat: 60kg x 5, 100kg x 5, 137.5kg x 5, 117.5kg x 8.
B1. Bench Press: 60kg x 5, 102.5kg x 5.
B2. Chins: 4 x 8.
C. Power Snatch: 20kg x 3, 30kg x 3, 35kg x 2 x 3, 40kg x 3.
D. Erg: Intervals of 25 strokes x 10. Total row time was about 8:30 and total distance was about 2300m.
E. Windmills: 16kg x 5, 20kg x 5.
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 22.5" boxes: 3 x 5.
A5. 65kg Sandbag carry: 40m x 3.
A6. Tyre Flip: 3 x 3.
A7. Slegehammer strikes: 3 x 10/10.
A8. Kettlebell Snatch: 32kg, 3 x 5/5.
Saturday: TBT.
A. Squat: 70kg x 2 x 5, 100kg x 2 x 5, 120kg x 3, 130kg x 1, 140kg x 1, 150kg x 1.
B1. Bench Press: 85kg x 5, 100kg x 5, 110kg x 3, 115kg x 1, 120kg x 1.
B2. Chins: 3 x 8.
C1. Forward Sled Drags: 100kg x 40m x 4.
C2. Backward Sled Drags: 100kg x 40m x 4.
C3. Tyre flip: 200kg, 3 x 3.
C4. Sledgehammer strikes: 4 x 10/10.
Tuesday: Chest and Bi’s.
Bench Press: 60kg x 8, 80kg x 8, 100kg x 8, 110kg x 3, 120kg x 1, 125kg x 1.
Flat DB Press: 32.5kg x 8, 37.5kg x 8, 42.5kg x 6.
Decline Bench Press: 60kg x 8, 80kg x 8, 100kg x 5.
EZ-Bar Curl: 30kg x 8, 35kg x 8, 40kg x 8, 30kg x 8.
Incline DB Curl: 17.5kg x 2 x 8, 20kg x 2 x 8.
Erg Sprints: 5 x 100m w/40 secs rest.
Ab circuit: 10/10 x sprinter sit-ups, 10 x jacknifes, 10 x reverse crunch.
Gym got new bars and they felt so good when I unracked 100kg on the BP that I actually walked the bar out to the scales afterward and weighed it to make sure it was the full 20kg. Happily it was!
Wednesday: Legs.
Squat: 60kg x 8, 100kg x 8, 120kg x 8, 137.5kg x 2, 145kg x 1, 152.5kg x 1.
Leg Press: 120kg x 8, 160kg x 8, 200kg x 8.
Bulgarians: w/25kg DB (goblet grip), 2 x 8.
Good Mornings: 40kg x 8, 50kg x 8, 60kg x 8.
Lying Leg Curl: 3 x 8.
Erg Sprints: 5 x 100m w/40 secs rest.
Hanging windscreen-wipers: 3 x 5/5.
Squats actually felt pretty good today.
Thursday: Back.
Pull-ups: BW x 8, 10kg x 6, 15kg x 4, 20kg x 2, BW x 8.
BB Row: 60kg x 8, 70kg x 8, 80kg x 8, 90kg x 8.
P/L Pulldown: 80kg x 8, 90kg x 8, 90kg x 8.
Low Cable Row: 3 x 8.
BB Shrug: 140kg, 4 x 8.
DB Shrug: 55kg, 3 x 8.
Erg Sprints: 5 x 100m w/ 40 secs rest.
Ab circuit: 10/10 x sprinter sit-ups, 10 x jacknifes, 10 x reverse crunch.
Saturday: Shoulders, Triceps and GPP.
Press: 30kg x 8, 40kg x 8, 50kg x 8, 60kg x 5, 70kg x 2.
Klokov Press: 40kg x 5, 50kg x 3, 55kg x 2, 60kg x 2 (PR).
Seated DB Press*: 15kg x 8, 20kg x 8, 25kg x 3.
Lateral Raise: 12.5kg, 4 x 8.
Rolling DB extensions: 17.5kg, 3 x 10.
Tate Press: 12.5kg, 2 x 10.
3 rounds of:
Tyre Flip x 2
Sledgehammer strikes on tyre x 40 (10R, 10L, 10R, 10L)
Sled Drag 75kg x 20m Backward
Sled Drag 75kg x 20m Forward.
*Bench had no backing to it. This made a massive difference
Tuesday: Chest and Biceps.
Flat DB Press: 32.5kg x 8, 37.5kg x 8, 42.5kg x 8, 50kg x 4.
Incline Bench Press: 60kg x 8, 70kg x 8, 80kg x 5, 90kg x 3.
Decline Bench Press: 65kg x 8, 75kg x 8, 85kg x 8.
EZ-Bar Curl: 25kg x 10, 30kg x 10, 35kg x 8, 40kg x 8.
Cross-chest Hammer Curl: 17.5kg, 3 x 10.
BB Curl Drop set: 55kg x 5/ 50kg x 5/ 45kg x 5/ 40kg x 5/ 35kg x 5/ 30kg x 5.
50 reps for abs.
Wednesday: Legs.
Squat: 60kg x 8, 100kg x 8, 120kg x 5, 130kg x 3, 140kg x 3, 150kg x 2.
Front Squat: 60kg x 8, 70kg x 8, 80kg x 8.
Lunges: w/17.5kg DB’s, 1 x 8/8.
Good Mornings: 50kg x 8, 60kg x 8, 60kg x 8.
Lying Leg Curl: 3 x 8.
50 reps for abs.
Wednesday Evening: Seminar with Matt Wichlinski of The Strength Shop (tssathletics.com).
4 hours of stuff I’m bad at; Tumbles, various bodyweight drills including planche and handstand progressions, hollow holds, general mobility work and olympic lifting. Great fun.
Saturday: Back.
Pulldown: 4 x 8.
Pull-ups: 2 x 8.
DB Row: 42.5kg, 3 x 8.
Seated plate-loaded row: 80kg x 8, 100kg x 8, 120kg x 8, 120kg x 8.
BB Shrug: 120kg x 2 x 8, 170kg x 2 x 8.
DB Shrug: 52.5kg, 3 x 8.
Then kettlebell training with Matt Wichlinski as part of his second Dublin seminar.
Tuesday: Shoulders and Triceps.
Press: 30kg x 8, 42.5kg x 8, 50kg x 8, 60kg x 3, 65kg x 2.
Seated DB O/H Press: 22.5kg Db’s, 3 x 8.
Klokov Press: 40kg x 5, 45kg x 4, 50kg x 2, 57.5kg x 2, 62.5kg x 1 (PR).
Lateral Raise: 15kg DB’s, 4 x 10.
Dips: 4 x 8.
Rolling DB Extension: 22.5kg DB’s, 3 x 5.
Tate Press: 17.5kg, 2 x 8.
Various bodyweight holds and movements (Lever practice, tuck holds, L-holds, hollows, ring work).
Kettlebell work (swings, snatches, c+j’s).
Wednesday: Legs.
Squat: 60kg x 8, 100kg x 8, 120kg x 5, 135kg x 3, 145kg x 1, 155kg x 1, 160kg x 1.
Leg Press: 40kg x 8, 80kg x 8, 120kg x 8, 160kg x 8, 200kg x 8.
BB Complex @ 40kg: (Power Clean, Front Squat, Hang Clean) 5 x 1.
O/H Squat: 40kg x 10.
DB Lunge: 15kg DB’s x 10/10.
Kettlebell Swing: 28kg, 5 x 12.
BW Core Work.
Friday: Back.
(warm-up included various bodyweight mobility drills and gymnastic progressions)
Pull-ups: 3 x 8.
BB Row: 70kg, 4 x 8.
Chest-supported DB Row: 20kg DB’s, 3 x 15.
Supine Row: 3 x 10.
BB Shrug: 150kg, 4 x 10/
Farmer’s Walk: 30kg KB’s, 2 x 50 paces.
Kettlebell Swing: 32kg, 4 x 10.
Kettlebell Snatch: 24kg, 3 x 5/5.
Saturday: Chest and Biceps.
Bench Press: 60kg x 2 x 8, 80kg x 8, 100kg x 5, 110kg x 3, 115kg x 1, 120kg x 1, 125kg x 1.
Incline DB Press: 25kg x 8, 30kg x 8, 35kg x 8, 40kg x 8.
Decline Bench Press: 60kg x 8, 70kg x 8, 80kg x 8, 90kg x 8.
EZ-bar Curl: 35kg, 8 x 8.
L-sits on bars: 3 x 10 secs.
Erg sprints: 5 x 100m w/ 40 secs rest.
Tuesday: Shoulders.
Press: 30kg x 8, 35kg x 8, 40kg x 8, 45kg x 8, 50kg x 6, 55kg x 5, 60kg x 3, 65kg x 2, 70kg x 1.
Klokov Press: 40kg x 5, 50kg x 5, 55kg x 3, 60kg x 2, 65kg x 1 (PR).
Lateral Raise: 25kg, 4 x 8.
Wednesday: Legs.
Squat: 60kg x 2 x 8, 100kg x 8, 140kg x 5, 150kg x 4.
Trap-bar DL: 100kg x 5, 140kg x 5, 160kg x 3, 180kg x 2.
Front Squat: 70kg, 3 x 5.
Walking Lunge: 15kg DB’s, 2 x 8/8.
Leg Curl: 3 x 8.
Kettlebell Swing: 28kg, 3 x 12.
Kettlebell Snatch: 16kg, 3 x 10/10.
L-holds.