Revolution, A Log.

Training Training Logs
61

Conditioning Block

Hill Sprints - Tree Hill:
10 up and downs as fast as possible
Time: 3mins 42 seconds

Extended Fran-ley:
27/21/15/9 burpees and air squats
Time: 7mins 40 seconds

The hill sprints fcuking SUCKED like you would not believe. I said to myself “one shot, go til you collapse” - it was easier to do one all out set than know I had a second one to face (mentally at least). The last one was basically a walk/crawl up the hill… Heart rate was still really elevated 5-6 minutes later and I had to take a 8-9 minute break before tackling the extended Fran-ley.

It SUCKED by the way. I said at the start I’d be happy sub 8, and I saw the clock ready to hit 7mins as I finished my round of 15 squats so I pushed hard for the finish. The extra 27 reps really killed. Didn’t seem like it was going to be a lot at the time… but considering normal Fran-ley’s normally only 45 reps a piece I added like 50% of the workload on to it so I’m not surprised.

45 mins later and I still feel ill.

62

5/3/1 - Wave 5 - “5” Day

Military Press:
40kg x5
52.5kg x5
60kg x5
67.5kg x7

Standing One Arm Dumbbell Press:
30kg 'bells 3x8

3 Board Press:
60kg x5
80kg x3
100kg x2
add in 3 board
120kg x3
140kg 3x5

Pendlay Row:
60kg x5
90kg x5
110kg 3x6

Pull Ups:
50 sloppy reps in 4 mins 38 seconds

Walk Home:
3km

Super quick workout today. Decent enough as well. Gotta shower, eat, pre-pack and leave for the cinema in the next 35 mins. Pressure’s on!!

63

5/3/1 - Wave 5 - “5” Day

Military Press:
40kg x5
52.5kg x5
60kg x5
67.5kg x7

Standing One Arm Dumbbell Press:
30kg 'bells 3x8

3 Board Press:
60kg x5
80kg x3
100kg x2
add in 3 board
120kg x3
140kg 3x5

Pendlay Row:
60kg x5
90kg x5
110kg 3x6

Pull Ups:
50 sloppy reps in 4 mins 38 seconds

Walk Home:
3km

Super quick workout today. Decent enough as well. Gotta shower, eat, pre-pack and leave for the cinema in the next 35 mins. Pressure’s on!!

64

PL question for you: birthday present from my wife is a belt and chalk; I planned on getting one from Elite FTS. What, if any, is the difference between a single and double prong?

65

[quote]TheDudeAbides wrote:
PL question for you: birthday present from my wife is a belt and chalk; I planned on getting one from Elite FTS. What, if any, is the difference between a single and double prong?[/quote]

Apologies for the delay… I was away!!

I’ve used single, double and lever belt and haven’t noticed any difference at all.

I’ve been under 700lb with a single prong belt and it held up perfectly. They’re a bit easier to get on and off than a double prong, but that’s about the only difference imo.

66

5/3/1 - Wave 4 - “3” Day

Pull Ups:
bodyweight 2x5 - testing my shoulder out

Deadlifts:
60kg 2x5
100kg x3
140kg x3
167.5kg x3
190kg x3
belt
215kg x6

Speed Pulls:
160kg 8x2

SLDL off a plate:
125kg 3x10

Hypers:
3x15 - concentrating on arching my mid-back

Pulldown Abs:
stack +25kg x10, x6 - and straight into stack x20

Seated Dumbbell Curls:
22.5kg 'bells x15-7-5rp

Hey all!!!

First session since I got back from Portugal. Went for 2 short jogs over there, but did absolutely nothing otherwise. Had an amazing time, weather was 35+ everyday and the sun was high in the sky all the time!!

Was out surfing a couple of times and I’ve never had as much sh!t happen in such a short space of time. I got hit on the jaw with my board damn hard and had a bruise that lasted like 4 days, one of the fins hit me in the shoulder hard enough to cut me thru a wetsuit AND rash guard. I was not impressed. And to top it all off the board yanked me hard and I was damn sure I tore something in my shoulder. Actually felt the yank like… still not 100% sure I didn’t tbh. Fingers crossed.

Pulling was good today. Really strong, but not particularly fast. Reckon I mighta got a 7th on the 215 but didn’t go for it. Totally regretting it now.

Speed Pulls weren’t bad, not quick enough tho.

SLDL’s were cool… 130kg next time I reckon.

The hypers were really nice, got a great pump in my middle back from em.

Curls for the win… Tried to push that extra little bit on them today and they went well.

Hardcore dieting has started, and conditioning’s back up tomorrow. I love my life!!

Oh and… I PASSED MY CAP 2 CHARTERED ACCOUNTING EXAMS!!! There was only a 52% pass rate for all subjects across Ireland so I’m pretty stoked!

67

Conditioning…

Tree Hill:
5 up and downs x2

Run:
1.3km at an easy pace

First conditioning session in 2 weeks. It’s amazing how quickly drops off. Gonna push hard and hopefully get it back up ASAP!!

68

[quote]Hanley wrote:

Oh and… I PASSED MY CAP 2 CHARTERED ACCOUNTING EXAMS!!! There was only a 52% pass rate for all subjects across Ireland so I’m pretty stoked![/quote]

Congratulations! I have a number of friends over here that are accountant’s and passing our version of those was always a huge relief for them.

What’s next?

69

Aye, well done on the exams!

70

Thanks guys!!

Rugger, FAE’s are the final step now. They’re up next year, around first week of September I think!!

71

Wednesday:

5/3/1 - Wave 4 - “3” Day

Bench:
60kg 2x5
82.5kg x3
102.5kg x3
117.5kg x3
132.5kg x0
132.5kg x3
105kg x9, x6 - and shoulder said no more!

Dips:
bodyweight x20

Pull Ups:
bodyweight 2x12

And I had to pull a bunsen and get outta there.

72

Conditioning - Babs (half Barbara!!)

10 pull ups, 15 push ups, 20 sit ups, 25 squats - 5 rounds for time, 1min 30 seconds between rounds

Did it in 8.24 not including breaks. 25 mins later and I still don’t feel right.

Can’t even imagine the hell that full Barbara is - 20 pull ups, 30 push ups, 40 sit ups, 50 squats - 5 rounds, 3 mins between rounds.

73

5/3/1 - Wave 4 - “3” Day

Squats:
60kg 2x5
100kg x3
130kg x3
150kg x3
170kg x3
belt
190kg x5

170kg 2x5, 1x8

Box Squats w/ green band (beltless):
60kg x3
80kg x3
100kg 3x3

Pulldown Abs:
plate 4 x10
plate 7 x8
plate 10 x8
plate 11 x8
plate 12 x8
plate 10 x12

Seated Leg Curls:
stack 3x15

Dumbbell Preacher Curls:
20kg 'bells x17-10-5rp

No squat PR today… Buuuuut I did find another one!! I’m on the last hole of my belt!! At my heaviest I was 4 or 5 holes away from the last one!! I’m down around 101.5kg now and my calipers are pushing onto 15mm at my suprailliac skin fold, so the weight loss is going very well.

The squats were decent enough, I was way too slow on the descent with the 190kg and suffered for it. Got down faster with the sets w/ 170kg and flew outta them. I’ll make sure to get down faster next time now!

The banded squats are HORRIBLE. I’ve no idea what the resistance is, but the 100kg 3x3 wasn’t easy at all. Hell it was tough even getting them onto the bar. Can deffo see em doing good things for my equipped squat tho.

Pulldown abs are up on last time which is always nice!

I really like the seated leg curl machine now. Can totally feel it hitting your entire leg.

The rest between the curls was the time it took to do my other set on my other arm so they decreased as they went down…

Decent enough workout, vids coming later hopefully.

74

190kg x5; Squat 190kg x5 - YouTube
170kg x8; Squat 170kg x8 3rd set - YouTube
100kg x3 w/ bands; 100kg w greens x3 set 2 - YouTube

75

Bench:
60kg 2x5
80kg x3
100kg x2
120kg x1
140kg x1
shirt on - 44 Katana
165kg x2
185kg 5x2

Paused 2 Board Press:
60kg x5
90kg x5
110kg 5x5

Pulldowns:
worked up to stack x6
stack minus 8 plates x15

Pushdowns:
green band off top of mono 2x50

Good benching performance today. Hit the groove nicely and more importantly - consistently. Touched about 70-80% of the reps today which was sweet. Got thru all the sets without any bother at all. Up to 190kg 4-5x2 next week.

Dropped the bands off the board presses today cos my shoulder’s a bit shagged… paused them instead and liked it!! I’ll go to 120kg next week on em.

High rep band pushdowns make elbows and triceps feel nice so I like em!!

76

4th set of 5 w/ 185kg today, bodyweight 101.5kg - Bench - 185kg x2 - YouTube

77

5/3/1 - Wave 4 - “3” Day

Military Press:
40kg x5
50kg x3
57.5kg x3
65kg x3
72.5kg x6

Standing One Arm Dumbbell Press:
30kg 'bells x10, 9, 8

Close Grip Bench: (I’m an idiot - forgot my boards)
60kg x5
80kg x5
100kg x5
120kg x3
110kg x5
100kg x8
90kg x11

Pendlay Rows:
60kg x6
80kg x6
100kg x6
115kg 5x6

One Arm Barbell Curls:
22.5kg bar 3x12

CrossTrainer:
15 mins - 218 kcals

Good session today surprisingly!!

Shoulder seems to be operating at near full capacity… MP’s were grand, I’m sh!t on em anyway like. The one arm presses are up slightly. I’ve lost my groove on them a bit tho so when that comes back 3x10 should go.

Had to CGBP cos I forgot my boards… it was always gonna suck after the heavy benching yesterday and squatting on Saturady. Bit of volume tho, didn’t wanna go super heavy.

Depending on how deadlifts go on Wednesday, I’d nearly say my back’s as strong as it’s ever been… weighted pull ups, pulldowns, pendlay rows, deadlifts… everything seems to be getting stronger. Long may it last!! (and hopefully I won’t get laughed at on Wednesday for saying it now).

One arm curls were up a lot today… might measure my biceps and see where they’re at the end of the week. I think they’re up a bit.

CrossTrainer was hella ghey… but I’m trying to just add in a little bit more to get my weight down.

78

Being ghey

Crosstrainer:
60mins 16 seconds - 1,000kcals

I know, I know. I’m ashamed of myself too.

79

[quote]Hanley wrote:
Being ghey

Crosstrainer:
60mins 16 seconds - 1,000kcals

I know, I know. I’m ashamed of myself too. [/quote]

lol but its all good! I’m finally nearing 220 and can fit into size 36 pants. I take my cardio as seriously as I take another other lift I perform - all out intensity.

80

5/3/1 - Wave 5 - “5/3/1” Day

Deadlifts:
60kg 2x5
100kg x3
130kg x2
160kg x1
175kg x5
200kg x3
belt
225kg x4 - VOM

Speed Pulls:
140kg 8x2

Stiff Leg DL’s off a plate:
130kg 3x10

Hypers:
3x15 - arching mid back hard

Roman Chair Sit Ups:
bodyweight x10
+5kg x10
+10kg x10
+15kg 2x10

Seated Dumbbell Curls:
25kg 'bells x12-7-5rp

Incline Dumbbell Curls:
15kg 'bells x12, x8+4

Seriously p!ssed off with my deadlifting today. WAY below what I was expecting of myself. The Powerlifting Gods are definitely paying me back for that hour on the crosstrainer last night. Shoulda been good for at least 5, and I was really gunning for 6. That’s the end of my 5/3/1 deadlifting now. Spose it’s not too bad… went from 210x3 in the first week to 225x4 after 4 cycles. Definitely a PR at that bodyweight, but a bit of my all time 232.5 x5 which was done with 15-20 second breaks between reps.

Speed pulls were ok…ish. Form was a bit loose, but bar speed was good.

SLDL’s were horrible… in a good way. My erectors and hamstrings cried.

Still loving the tightly arched hypers… hurts my back in a good way.

Roman Chair Sit Ups are actually filthy hard. Can really feel everything being stretched!! Wanted to do pulldown abs but the stack was being used.

Gun show out in full force again today… Bicep strength’s actually up quite a bit now. Hoping the size follows. The lying incline dumbbell curls were once again nasty as hell. Makes all the right spots wanna give up!!

Vid of 225kg/495lb x4; Deadlift - 225kg x4 - YouTube Rubbish!!