Tuesday, 11th June 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up.
•Zercher squats: 6 sets of (3 x 100kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•4 supersets of dB incline press (8 x 35kg), dB bench inlcine rows (12 x 20kg)
• Farmer walks: 3 sets holding 40kg dBs (up, down and up).
notes:
Zercher squats were heavy. I think 100kg is my limit in term of what I can hold with my elbows. I think I will stick with this weight until it feels more comfortable. dB presses was heavy as well, but felt strong.
BJJ most likely later tonight.
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Wednesday, 12th June2019
TRAINING
PM
Day Two
•skated to the gym and the usual warm-up.
•Sumo deadlifts: 6 sets of (3 x 160kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
• 2 sets of pallor press (15 x orange band)
notes:
Had the afternoon free, so I decided to do this session in evening instead of the usual Thursday morning. Felt strong, and Im wondering if I benefited by doing deadlifts later in the day. Still not 100% happy with my form, I think my hips are rising faster than my shoulders. Might have to re-do this weight again with slightly better form before increasing weights.
Was short on time, so I had to cut back on some of the accessory work.
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Saturday, 15th June 2019.
TRAINING
AM
Day Three
•walked to the gym and the usual warm-up.
•Floor press with the fat bar: 5 sets of (5 x 90kg).
•Olympic ring pull-ups: 5 sets of 5, and then 3 sets of 3 x 12.5kg
•Supersetted 3 sets of: landmine T-bar rows (12x40kg), with 20 x feet elevated push-ups.
•3 sets of incline hammer curls (10 x 15kg), and “skin the cat” practice.
•Finished off with some “shoulder shocker”
nb:
Standard Saturday morning session. I think I need to start using the 1.25 and 2.5 kg plates to slowly increase by benching numbers. They have plateud for some time now.
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Sunday, 16th June 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel
•Low bar squats: 5 sets of 5 x 100kg
•Supersetted 3 sets of: walking lunges (18 steps each leg holding 30kg dBs), with single-hand band rows (10 x purple).
• Prowlers: 4 sets (up and down) with 90kg stacked not he prowler, 1’20 rest
notes:
Squat form was not the best. Left groin feels tight. Need to work on that hip flexibility. Will stick with this weight until my form improves a little. Also was not really in the mood for training with a hectic week at work (full moon effect), but happy that I got in and got the work done.
BJJ self defence later today.
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Tuesday, 18th June 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for height
•Zercher squats: 5 sets of (5 x 95kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•3 supersets of dB incline press (8 x 32.5kg), dB bench inlcine rows (12 x 20kg)
• Farmer walks: 4 sets holding 37.5kg dBs (up, down and up).
notes:
Decent session. I have added some priming plyometric movements before my main lift. I have read a few articles and the idea is to improve athleticism and performance by priming with explosive movements.
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Hey bird-watchers!!
Just a quick update on my whereabouts: I have caught yet another skin infection, and required a incision and drainage procedure last Friday on my right shoulder. It was only a small abscess, so I’m hoping the incision will be close to healed by the end of this week.
Once again, it was kind of self inflicted. I have been training hard, and my immune system must of been down. I’m thinking I need to program somewhat of a compulsory deload every 5-6 weeks. Even a week where I only allow myself 3 sessions in that week. I usually don’t program deloads as there is often something happening in life that forces me to take time off occasionally.
Anyway for the next week I will be acting like a normal civilian. I will also take a break from my usual eating habits.
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And we are back on… after a week lay off due to a staph infection I have resumed training.
Saturday, 29th June 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up.
•Floor press with the fat bar: 5 sets of (5 x 90kg).
•Olympic ring pull-ups: 5 sets of 5. (no extra weigh this week)
•Supersetted 3 sets of: landmine T-bar rows (10x40kg), with 15 x feet elevated push-ups.
•3 sets of incline hammer curls (10 x 15kg), and “skin the cat” practice.
•Finished off with some rear delts.
nb:
First session back and it felt good. I was mindful not to push things too hard, but so far it looks like I haven’t lost too much strength with my layoff. I have been experimenting a bit with my diet for the past week, so it will be interesting to see how I go as I start training again. I have gone 85% carnivore. Bigger meals and reduced snacking. More detail later.
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Monday, 1st July 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 100kg (5 reps of olympic ring pull-ups b/w sets)
•Supersetted 3 sets of: walking lunges (18 steps each leg holding 17.5 kg dBs), with single-hand band rows (10 x purple).
• Prowlers: 4 sets (up and down) with 85kg stacked not he prowler, 1’20 rest
notes:
Need to work on my hip flexibility, especially that left. Reduced the weight for the walking lunges significantly as Im going to ease myself back into things. Might go to a boxing class later tonight.
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Tuesday, 7th July 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for height
•Zercher squats: 5 sets of (5 x 90kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•3 supersets of dB incline press (10 x 30kg), dB bench inlcine rows (12 x 15kg)
• No Farmer walks today, instead I finished with some rear delt raises.
notes:
down the intensity and dropped the farmer walks as I am easing myself back into training. Everything felt good this morning. Legs feeling strong . Probably go back to BJJ tonight.
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Wednesday, 4th July 2019
TRAINING
PM
Day Two
•skated to the gym and the usual warm-up.
•Sumo deadlifts: 6 sets of (3 x 150kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
notes:
No pallof pressing and no lunge variation today as I was short in time. I had a date to go watch the new Spider-man movie. Saying that I think I will keep this session short and emit the the lunge variation. I think I do enough quad based movement during the week.
Sumo’s were ok. I think I need to improve on my hip extension. Probably need to contract those glutes earlier, stronger and faster. Also need to work on thinking to keep my chest out and proud at the start of the lift.
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Saturday, 6th July 2019.
TRAINING
PM
Day Three
•skated to the gym and the usual warm-up.
•Floor press with the fat bar: 6 sets of (3 x 100kg).
•Olympic ring pull-ups: 5 sets of 5, 3 sets of 3 x 12.5kg
•Supersetted 3 sets of: landmine T-bar rows (10x40kg), with 20 x feet elevated push-ups.
•3 sets of incline hammer curls (9 x 17.5kg), and “skin the cat” practice.
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Sunday, 7th July 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 100kg
•Supersetted 3 sets of: walking lunges (10 steps each leg holding 25kg dBs), with single-hand band rows (10 x purple).
• Prowlers: 4 sets (up and down) with 90kg stacked not he prowler, 1’20 rest
notes:
Managed to get a video off my squatting. Will try and upload it omg the powerlifting forum for a form, check. Buy the looks of it I need to work pn keeping my chest “more proud”.
No BJJ this weekend.
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Here is a video of me squatting…
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Tuesday, 9th July 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for height
•Zercher squats: 6 sets of (3 x 100kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•3 supersets of dB incline press (10 x 32.5kg), dB bench inlcine rows (12 x 17.5kg)
•Farmer walks: 3 sets (up, down and up) holding 40kg dBs. 1’10 rest.
notes:
Was not feeling it this morning (poor sleep?), but I got in and got the work done. 100kg for the Zerchers was heavy and will probably have to stick with this weight for a bit.
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Wednesday, 10th July 2019
TRAINING
PM
Day Two
•skated to the gym and the usual warm-up.
•Sumo deadlifts: 6 sets of (3 x 160kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
•3 sets of pallor press: 10 x orange band (each side)
notes:
Video of my deadlift is in the powerlifting forum. Trying to get a form check. Still need to work on my technique.
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Thursday, 11th July 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Floor press with the fat bar: 5 sets of (5 x 95kg).
•Olympic ring pull-ups: 5 sets of 5, 3 sets of 4 x 12.5kg
•Supersetted 3 sets of: landmine T-bar rows (10x40kg), with 20 x feet elevated push-ups.
•3 sets of incline hammer curls (9 x 17.5kg), and “skin the cat” practice.
•Finished off with a “burn-out” set of " shoulder shocker"
notes:
Trying to get all my lifting in before the weekend, as I wont be training this weekend. Pretty standard session. BJJ most likely later tonight.
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Tuesday, 16th July 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. No explosive movements today.
•Zercher squats: 4 sets of (4 x 90kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•4 supersets of dB incline press (10 x 30kg), dB bench inlcine rows (12 x 17.5kg)
•No Farmer walks, but instead finished off with some “skin the cat” skill practice
notes:
Feeling rusty. I spent the weekend down in the city to visit family. It was cold and I was lazy. Ate too much pizza, beer, ramen and bubble tea. Anyway time now to get back on track.
Took things easy this morning as my hips were tight.
Listened to the Mark Bell podcast this morning which featured Mike Dolce discussed nutrition. Made me think. I probably need to stop jumping on “fads” and “labels” and take a more holistic look at my nutrition. Another great point he made was how beneficial a morning walk can be. I often get up early even when not training and waste time on social media etc etc, instead I should go for a 20 minute walk as the sun rises. Simple but I think the benefits could be massive…
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Two of my favorite guys to listen to who do nutrition for combat athletes are Dolce and George Lockhart. Firas Zahabi (GSP’s coach) has some good interviews of both on his YT channel.
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@burien_top_team : I will have a look tonight.
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Wednesday, 17th July 2019
TRAINING
PM
Day Two
•skated to the gym and the usual warm-up.
•Sumo deadlifts: 6 sets of (3 x 160kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
•4 sets of pallor press: 10 x orange band (each side)
notes:
I think at 160 kg my form is breaking down too much… hips are rising faster than my shoulder perhaps. I think I have to eat some humble pie and drop the weight a little down to 150 and just work on technique for awhile.
I might even have to consider using blocks to deadlift form. I think my form would be much better if the bar was maybe 2-3 inches higher.
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