Weights in kg.
1a) OHP, 5 x 3, 25-30-35-40-45 and maxrep set (to point where rep clearly slows down),35 kg 11 reps
1b) Chin-ups, 5 x 3, BW-2,5-5-7,5-10 and maxrep set (to point where rep clearly slows down), BW 7 reps
2a) incl. Pin press, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 48 kg 12 reps
2b) seated row, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 50 kg 12 reps
3a) DB curl, 6 x 6, 20-24-28-28-28-28
3b) W. sit-ups, 6 x 8 with 20 kg DB held under chin, feet not held/attached, reps 8-8-8-8-8-8
Notes:
1a) 1 rep less in the maxrep-set than previous week.
1b) 1 rep less in the maxrep-set than previous week.
2a) same amount of reps than last week
2b) I had to do this in cable station, because all the other BB’s were occupied
Not very good day, but not disaster either. I have been feeling fatigued and tired again, despite the fact that I get good amount sleep, at least when it comes to the quantity.
Other thing, is that my legs need some serious foam rolling. They have gotten pretty tensed and feel weak all the time.
Weights in kg’s
1a) Bench press, 5 x 3, 40-50-60-67,5-77,5 and maxrep set (to point where rep clearly slows down),60 kg 12 reps
1b) DB row, 5 x 3, 16-18-20-24-27, and maxrep set (to point where rep clearly slows down),20 kg 16 reps
2a) DB OHP, 6 x 3, 20-24-28-32-36-40, and maxrep set (to point where rep clearly slows down),32 kg 10 reps
2b) Pull-ups, 5 x 3 x BW-BW-2,5-5-7,5 and maxrep set (to point where rep clearly slows down), BW and 7 reps
3a) Power curl, 5 x 6, 30-30-35-35-40
3b) Leg raise, 5 x 8, 8-8-8-7-7
Notes:
1a) last time I used 75 kg for the 5th set and now 77,5 kg. Maxrep-sets reps and weight were same as before.
1b) Got 1 rep more than last time
2a) felt strong on the DB OHP, so I did 7 x 3 using pair of 20 kg DB’s in the 6th set. Also used heavier weight for the maxrep set.
2b) ramped up to 7,5 kg in the 5th set and got 1 rep more in the last maxrep set.
3a) completely ran out of the gas in the last pair of exercise. Did only 5 sets.
3b) same as 3a.
Little progress in some exercises, mainly in OHP and pull-ups.
Weights in kg’s.
1a) DL, 5 x 3, 60-70-80-90-100 and maxrep set (to point where rep clearly slows down),80 kg 12 reps
1b) Planks 6 x 45 sec (2 x front and sides)
2a) Squat, 5 x 3, 40-50-60-70-78 and maxrep set (to point where rep clearly slows down),60 kg 10 reps
2b) Ball throw, 6 x 8
3a) Rev. Lunges, ramping 6 x 6, 20-25-30-35-40-45
3b) reverse crunch 6 x 8
Notes:
1a) 100 kg was enough this time. Now I used 80 kg (20% drop from the 5th set) for the max rep set (before I used 85 kg)
2a) didn’t feel very strong after DL, but squats went surprisingly well. Liftes 78 kg in the 5th set (last time 75 kg). Maxrep set was same as a week ago.
3a) same as before.
I know I wasn’t very well recovered, but decided to go to gym anyways. Wasn’t all horrible, but not good day either.
Weights in kg.
1a) OHP, 5 x 3, 25-30-35-40-45 and maxrep set (to point where rep clearly slows down),35 kg 12 reps
1b) Chin-ups, 6 x 3, BW-2,5-5-7,5-10-12,5 and maxrep set (to point where rep clearly slows down), BW 8 reps
2a) incl. Pin press, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 48 kg 11 reps
2b) BB row, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 48 kg 12 reps
3a) DB curl, 6 x 6, 20-24-28-28-28-28
3b) W. sit-ups, 6 x 8 with 20 kg DB held under chin, feet not held/attached, reps 8-8-8-8-8-8
Notes:
1a) 1 rep more in the maxrep-set than previous week.
1b) 1 rep more in the maxrep-set than previous week.
2a) 1 rep less than last week
2b) same amount of reps in the maxrep-set.
Little progress in the chins but otherways quite “flat” day.
I’ll adjust some of my exercises after my vacation due to the good articles about best exercises for muscle activation. And I’ll go back to the A and B days which seemed work just fine. I’ll also bring back power clean and power snatch.
Ordered foam roller. I tried one, which my co-worker has. Pure pain using it, but felt a lot better already the next day.
Long time no update. So here is the short version of what has happened so far.
Got sick with flu, got better and went to Tenerife where I got stomach flu (only 2 days though). Came back, went to work. Started going on ju-jitsu classes (I have done other martial arts before). Also started using KB for GPP training. Now I’m thinking of starting to workout with proper weight training again, but I already know how it is probably going to end. Too much of everything, not getting bigger or stronger, getting too fucking tired, taking break from training, starting over again. That sums it up for me quite nicely till today.
And now that I recognise all of this, I should be able to prevent it from happening. Somehow…
Problem for me seems to be, that if I eat surplus even a little and as cleanly as possible, I still tend to get only fat. (You see, me and carbs don’t get along very well). And skinny fat is not what I’m looking for. That’s why I’d rather be on the skinny side with good all around conditioning (weight training and KB training) and some MA skills.
My week would look something like this:
2 times jujitsu (later even more and then I need to cut the other training)
After reading my previous post, I noticed that I really started to sound pussified. Man, I need to grow my testies back. So, I decided to hit the gym and do something about it. This is what I did after few weeks pause:
3a) burpee chins 5x10
3b) ball throws 5x10 (sit-ups on swiss ball plus throwing 3 kg med ball to the wall)
Notes:
Started with lighter weight, since this was after few weeks pause. I really needed the 3a and 3b. Took me 9 min 26 sec to complete. I try to beat this in future.
3a) double KB swing, 5 x 10 reps, 2 x 16kg KB
3b) sit-up - pull-ups (I explain this later), 5 x 10, BW
Notes:
45 kg went surprisingly well so I decided to up the weight from planned 50 kg to 55 kg. Got all reps done, but this was really on the limit (5RM).
2a) my chin-ups always take a bad beating when I take a break from doing them. Just getting some reps done with BW and 2 sets with weights.
2b) squats were quite good even though my legs felt little used from previous days training. I planned on stopping at 70 kg, but since it was good, added 5 kg more fore the last set. My squats haven’t suffered at all from taking a break from lifting.
2c) warmed up with BW and went from there. Trying to get this way above 20 kg where it has been before.
3a) wanted to go heavier than the heaviest KB in the gym (24kg), so I used 2 16 kg KB’s. Looking to go 2x20kg in the future.
3b) this basic movement is something I picked up from my jujitsu coach and then I just added the pull-up to the end. Goes like this: go to the glute bridge position with hands above your head (on the ground that is). With one rapid sit-up movement together with only needed hand swing you end up in the ATG squat position. From there on, you make the burpee jump to the bar and complete either chin-up or pull-up. You can also alternate this movement and burpee chin-/pull-ups if you really want total body destruction.
This (alternating 3a and 3b) took me 10 mins 15 sec, which I try to beat next time.
Good workout in my opinion, not very long but I kept it intense.
I’m really glad about Alpha’s return to the site. He has good complex drills and other metcon stuff which I’ll be copying.
3a) burpee chins 5x10
3b) ball throws 5x10 (sit-up on swiss ball plus throwing 3 kg med ball to the wall)
Notes:
Still hate the squat clean, but added 5 kg’s to last wo. Also added 5 kg to DL. Short time goal in DL is 105 kg (my previous 3RM from January. Added 5 kg to incline press also.
3a and 3b took me last time 9 min 26 sec to complete. Now, although I didn’t feel up to it beforehand, I managed to complete it in 8 min 20 secs. Almost 1 minute less. Damn I was proud. There wasn’t much “breathers” this time around and I think that after getting my time to 8 mins, it will be really difficult to improve my time, but let’s see how it goes.
Really good training session. I hope I get to the previous peak quickly, so I can start improving my PR’s.
3a) burpee chins 5x10
3b) ball throws 5x10 (sit-up on swiss ball plus throwing 3 kg med ball to the wall)
Notes:
Still hate the squat clean, but added 5 kg’s to last wo. Also added 5 kg to DL. Short time goal in DL is 105 kg (my previous 3RM from January. Added 5 kg to incline press also.
3a and 3b took me last time 9 min 26 sec to complete. Now, although I didn’t feel up to it beforehand, I managed to complete it in 8 min 20 secs. Almost 1 minute less. Damn I was proud. There wasn’t much “breathers” this time around and I think that after getting my time to 8 mins, it will be really difficult to improve my time, but let’s see how it goes.
Really good training session. I hope I get to the previous peak quickly, so I can start improving my PR’s.
This has been one fucked up week. I was on a work trip with shitty schedules and lot of traveling and sitting in meetings.
3.5. had to travel for 8 hours, missed my ju-jitsu training
4.5.2010 (Morning workout)
Short KB workout:
1 rep clean + press (each hand)
1 chin up
2 reps clean + press (each hand)
2 reps chin-ups
3 reps clean + press (each hand)
3 chin-ups
x 3 rounds
Rowing for few minutes
Jogging on treadmill for few minutes
Total time somewhere between 20 - 25 minutes.
I was supposed to have time later on to do a decent work out, but my evening plan got changed (work).
5.5.2010
I had under 1 hour of time to do my wo, went to gym, which was small and really packed and poorly equipped(had to ditch most of the planned exercises for that day).
Weights in kilos
After short warm-up
1a) weighted chin-ups 5x5, BW-BW-2,5-5-BW
1b) weighted dips 5x5, BW-BW-5-10-15
Some rowing (about 10 minutes) + some abs
Travelled back home for about 8 hours (was home 2:00 AM)
6.5.2010
Left work 1 hour early to get wo before the next meeting (which took the whole evening).
Power clean, 5x5, 30-35-40-45-50
squat, 6x3, 30-40-50-60-70-75
Short KB workout:
3 rounds of
1 rep clean + press (each hand)
1 chin up
2 reps clean + press (each hand)
2 reps chin-ups
3 reps clean + press (each hand)
3 chin-ups
2-hand KB (16 kg) swings
50 reps
10 sec rest
for 4 minutes
Notes:
last time I tried last set 5 with 55kg which I could do, but it was really maximum. Left it to 50 kg on purpose.
I didn’t look after my proper hydration over the week, so my legs started to feel the squats more than normally. I used the same load as previous week.
KB work out is from a KB program, that I’ve followed for few weeks now. I try to follow it as well as possible (when it suits with my other training).
As fast as I can:
3a) double KB (2x16 kg) swings, 5x10
3b) ball throws, 5x10 (sit-ups on swiss ball plus throwing 3 kg med ball to the wall)
Notes:
cleaning isn’t the problem, jerking isn’t the problem, it’s the front squat that I need to work. There’s no problem for me to back squat for example 5 x 70 kg but the front squat is that different and I need to work on the form. 47,5 was the max I propably could do for that day. Next week I’ll be trying for 50 kg’s.
2a) upping the last sets weights gradually. 105 kg is the best I have lifted in the last 6 months for 3 reps, so topping that is my short time goal.
2b) last week the 60 kg was quite heavy, nonetheless I tried to beat it but could do only 3 reps on the last set. I haven’t done regular BP for ages, so that can effect a bit. I’ve focused more on dips and incline BP.
2c) nothing special
3a and 3b) took only for 4 mins 9 secs to complete, so this was bit easier and faster than I thought.
After wo, I biked home and went for a 30 min brisk walk with the dog.
Got good metcon idea from Alpha’a log. Burpee-thrusters with DB (thank you again, if you happen to read this).
3a) sit-up - wallball (from glute bridge to squat position, ending as a wallball with 3 kg medball), 5x10
3b) hyperextension, 5x10
as fast as you can
Notes:
same as before
many reps and short rest, I think it was 250 reps total
tried for the first time this “power sit-up - wallball” combination. It was allright. Using the medball in the armswing helps getting to the squat position but ads also weight to the “chopping” movement. Also had to change hyperextensions to reverse hyperextensions after 3 sets because my back was getting too pumped (after KB swings). Took me 7 min 34 secs, and there is plenty to shave off later.
13.5.2010
Light jogging on a trail path for 41 mins (about 6 km) with my wife as active recovery.
3 chin-ups
4 rounds of (total of 24 reps/exercis/hand)
KB training 2
KB swings (16 kg)
25 reps
5 sec rest
for 6 minutes
Notes:
same 4 rounds as earlier
higher pace, did 225 reps in 6 mins, which is near the 250 reps done in 8 mins previously
Ju-jitsu training for 1 hour later in the evening.
16.5.2010
1)KB training 1
1 rep clean + press (each hand)
1 chin up
2 reps clean + press (each hand)
2 reps chin-ups
3 reps clean + press (each hand)
3 chin-ups
5 rounds of (total of 30 reps/exercis/hand)
KB training 2
KB snatches (16 kg)
10 reps/left hand
10 reps/right hand
1 min rest
for 6 minutes (came out 30 reps/hand)
Notes:
one round more than earlier (4 → 5)
nothing special
I’m increasing rounds and ladders slowly to the KB 1 circuit to up the volume. Also the working time in KB training 2 will be longer in future. I’ll be also working out normally in the gym 1-2 times a week depending on my schedules.
Did’t do any interval/complex type of training as normally, because I have hard jujitsu training coming up on 17.5., so I wanted to save some energy for that.
Ju-jitsu training for 1,5 hours. We had a sort of interval exercise in the end, which was to test everyones physical and mental levels. All went well thanks to complexes and finishers, that I’ve been doing. Actually the test felt almost easier. Today I’ll hit the gym and take the next day as a rest day before thursday, when I’m having my employers physical tests.
3a) double KB swing, 5 x 10 reps, 2 x 16kg KB
3b) sit-up - pull-ups, 5 x 10, BW
Notes:
Some time ago I did this with 55 kg and it was practically 5RM, Last time I did only 50kg which felt quite easy, so I went for 52,5 kg now and that was also fairly good. Next time I definately will be trying 55 kg again.
2a) chin-ups have improved nicely. I think it’s because I’ve done this kettlebell program where is always pull-ups (BW), so my pulling volume has gone up and it might be paying back now.
2b) squats were quite good after yesterday, but they weren’t as good as they have been before. Well, still had to try add some weight, so I put 77,5 kg to bar. Got all 3 reps but they weren’t very “swift” anymore.
2c) warmed up with BW and went from there. Got to the 20 kg mark with this. I’ll be adding weight by the feeling. If I correctly remember, I’ve done it with 25 kg (dont remember whether it was 3 or 5 reps, 1RM might even be 27,5 kg), I have to check this out.
3a)and 3b) last time I did this, my time was 10 mins 15 secs. Now I left my watch to the bench and started doing these 5x10 sets alternating. Kept as short pauses as possibly could, which of course feels pretty bad. Thought about ending sets to 3x10, then thought about it some more and did the rest of the sets. Man I was glad I went thru this. Not only that my time was 8 mins 29 secs (shaving off almost 2 mins), but because I had the mental toughness to pull it thru. Thanks to a certain dude, who is doing some sicks stuff and giving serious rants in between.
Thanks for checking out my log man. I really appreciate it.
I swear I had the famous “what would Alpha do”-moment in previous training session (when I was thinking of quitting the “finisher” after 3 sets), that someone else wrote in your log few days ago. So, you are really having effects on people, you can be proud of it.
I’m startin BJJ in fall, which will be awesome, because I’ve practised stand up MA before, but not the ground game. When I watch UFC, I don’t care so much about the basic hitting and kicking, because almost everyone can do it. Ground game is so much techical and more of a chess game.
Keep checking my log out in future too, so that I know the “big bro” is watching and that I need to stay busy.
sit-ups, 42 reps in 60 secs (excellent), took about 30 secs to do them
push-ups, 40 reps in 60 secs(excellent), took about 30 secs to do them
BW squats, 60 reps in 60 secs(excellent), had to use the whole 60 secs, because 58 reps was the target, did just couple extras as this was the last exercise.
I stopped doing reps once the excellent was achieved (in my age category, which is 35-39 years), so I didn’t go all out on purpose.
3 chin-ups
5 rounds of (total of 30 reps/exercise/hand)
KB training 2
KB swings (16 kg)
25 reps
10 secs rest
for 7 minutes (came out 225 reps)
3a) TGU, 5x10
3b) jumping pull-ups, 5x10
Took me 13 mins 24 secs to complete.
Notes:
same as before
nothing special
fuck this was hard and took longer than I thought. Did 3a first 5 reps/hand, but had to do 4th and 5th sets 2-3/hand and switch back and forth till it was 5/hand (10 total per set).
22.5.2010
Active est day, 48 min jog with wife. About 7 km distance.
5a) KB swings, 2x16 kg, 5x10
5b) leg raises 5x10, first 2 sets hanging, last 3 sets were in leg raise “device”
Took me 4 mins 53 secs
Notes:
did my warm-up with this insert
legs were quite beat
got 100 kg (105 kg) short time goal, which I did in january before taking break from lifting.
4a) my high inline sucks, got only 3 reps in the last set
4b) nothing special
5a + 5b) short intense mid-body couplet, got reps for back and glutes after DL and some ab-work as well. This with 1a and b was my conditioning today.