24.5.2010
Ju-jitsu training for 1,5 hours in the evening.
Legs feel tired and sore. Need to foam roll them.
26.5.2010
1)KB training 1
- 1 rep clean + press (each hand)
- 1 pull up
- 2 reps clean + press (each hand)
- 2 reps pull-ups
- 3 reps clean + press (each hand)
- 3 pull-ups
5 rounds of (total of 30 reps/exercise/hand)
Took about 14 mins.
-
KB training 2
a1) double KB swings (2x16 kg) 6-5-4-3-2-1 reps
a2) push-ups (on KB handles) 6-5-4-3-2-1 reps
b1) KB snatces (16 kg) 5-4-3-2-1
b2) Dips (BW) 5-4-3-2-1
c1) KB jerk (16 kg) 5-4-3-2-1
c2) chin-ups (BW) 5-4-3-2-1
Took about 12 mins -
KB training 2
KB swings (16 kg)
- 50 reps
- 10 secs rest
for 5 minutes (came out 183 rep)
Total time of 25 mins.
28.5.2010
Weights in kilos.
- power clean, 5x5, 30-35-40-47,5-55
2a) chin-ups, 5x5, BW-2,5-5-7,5-10 (3 reps in the 5th set)
2b) squat, 6x3, 30-40-50-60-70-80
2c) dip, 5x5, BW-5-10-15-22,5
- KB training
a1) double KB swings (2x16 kg) 6-5-4-3-2-1 reps
a2) push-ups (on KB handles) 6-5-4-3-2-1 reps
b1) KB snatces (16 kg) 6-5-4-3-2-1
b2) Dips (BW) 6-5-4-3-2-1
c1) KB jerk (16 kg) 6-5-4-3-2-1
c2) chin-ups (BW) 6-5-4-3-2-1
Notes:
- nothing magical, adding weights slowly
2a) didn’t feel like good chins day, decided to have a go anyways but managed to get only 3 reps in the last set
2b) squat was good, used 80 kg’s first time for ages, trying to add weight as long as it possible
2c) added 2,5 kg to the last time I did dips - more volume on push-ups, dips and chin-ups mixed with KB exercises, added 6 reps to b and c exercises after las time I did this.
Ok workout considering that I sat in the car last two days, didn’t sleep that well and ate restaurant food (as healthy as possible though).
29.5.2010
Running work out:
- warm-up, jogging about 2 km, 12 mins 37 sec
- running 1 km, 4 min 49 sec
- active rest, jogged and walked 1 km, 7 min 12 sec
- running 1 km, 4 min 39 sec
- active rest, jogged and walked 1 km, 7 min 40 sec
- running 1 km, 4 min 21 sec
- warm down, jogged and walked about 1,5 km, 10 min 8 sec
Total time 51 min 26 sec, total distance (about) 8,5 km, average heart beat 133 hbm
I have to train for my 12 min running test (I really hate it), which will be some time in autumn. Ultimate goal would be 3000 m in 12 mins, but everything above 2800 m would be okay for me (2900 m result is excellent for my age group).
30.5.2010
Active recovery day.
Walked 1 km, did following:
- 21 thrusters/squat presses (with wooden lever apparatus, weight about 30 kg)
- 10 BW chin-ups
- 20 push-ups
- 10 rows
Walked 2 km, did following:
- 21 thrusters/squat presses (with wooden lever apparatus, weight about 30 kg)
- 10 BW chin-ups
- 20 push-ups
- 10 rows
Walked 1 km.
I’ve picked up some inserts/extracts, which I put here so that I can pick them from here, if I’m away from my PC, but have access to here.
Order Exercise Sets Reps
1 burpee-chins 5 10
2 ball throws from swiss ball 5 10
1 power sit-ups - pull-ups 5 10
2 heavy KB swings 5 10
1 BB thruster 5 10
2 Ab-wheel 5 10
1 DB burpee - thruster 5 10
2 hanging leg raises 5 10
1 sit-up - wallball 5 10
2 reverse hyperextension 5 10
1 TGU 5 10
2 jumping pull-ups 5 10
1 push-up - knee drag (on swiss ball) 5 10/max
2 inverted row (feet on swiss ball) 5 10
1 DL 6
2 Romanian DL 6
3 Bent over row 6
4 Power clean 6
5 Front squat 6
6 Push press 6
7 Back squat 6
8 Good morning 6
4 rounds
A1) Kettlebell Swing - 6, 5, 4, 3, 2, 1
A2) Pushups - 6, 5, 4, 3, 2, 1
B1) Kettlebell Snatch - 5, 4, 3, 2, 1
B2) Dips - 5, 4, 3, 2, 1
C1) Kettlebell Jerk - 5, 4, 3, 2, 1
C2) Pullups - 5, 4, 3, 2, 1
Complex #1
A1) Kettlebell Snatch - 5, 3, 1
A2) Kettlebell Clean -5, 3, 1
A3) Kettlebell Swing - 5, 3, 1
Complex # 2
B1) Kettlebell Push-Press- 5, 3, 1
B2) Kettlebell Jerk - 5, 3, 1
B3) Thrusters - 5, 3, 1
1 DL 6
2 Upright Row 6
3 Hang Power Clean6
4 Push-Press 6
5 Row 400 m
5 rounds (20-25-30-35-40 kg)
1 Turkish Get up 5
2 snatches 10
3 1-arm swings 15
4 rounds (16 - 20 kg KB)
1 Clean + jerk 21-15-9
2 dips 21-15-9
30 kg
1 Bench press 10-9-8-7-6-5-4-3-2-1 =55 reps
2 Power clean 10-9-8-7-6-5-4-3-2-1 =55 reps
3 DL 10-9-8-7-6-5-4-3-2-1 =55 reps
BP=BW, PC=BW0,75, DL=BW1,25
1 SDHP 8
2 push jerk 8
3 front squat 8
6 rounds (30 kg)
31.5.2010
Ju-jitsu training for 1,5 hours in the evening.
I’m feeling little worn out, but I have to wait and see how I feel later to decide whether to complitely rest today or doing short training with KB’s. Tomorrow should be a DL day.
1.6.2010
1a) push-up - knee drag on swiss ball 5x10 (this probably has a more decent name but that’s what I call it now)
1b) inverted row (feet on the swiss ball) 5x10
- KB training 1
- 1 rep clean + press (each hand)
- 1 pull up
- 2 reps clean + press (each hand)
- 2 reps pull-ups
- 3 reps clean + press (each hand)
- 3 pull-ups
5 rounds of (total of 30 reps/exercise/hand)
- KB training 2
KB snatches (16 kg)
- 10 reps/left hand
- 10 reps/right hand
- 1 min rest
for 8 minutes (came out 40 reps/hand)
Notes:
Got my ass to the gym, allthough I was about to bail. Concentrated more on the upper body, since today is the DL day.
1a and b) my back muscles are lacking my chest. No problems on the push-ups with elevated feet, but my inverted rows sucks with elevated feet (weight is about same). I could only do like 6-8 reps chest to bar rows on each set, after that they fell short. This, I need to fix somehow.
2) nothing special, but next time there will be 1-2-3-4 reps and 5 rounds (total of 50 reps) and after that 1-2-3-4-5 reps and 5 rounds (total of 75 reps), so the volume will increase a lot. This far all the days have been quite similar and progression moderate. In the future workouts will be more like light-moderate-heavy days with different volume from 30 to 75.
3) nothing special here.
2.6.2010
1a) sit-up - wallball 5x10
1b) reverse hyperextension 5x10
- squat clean + jerk, 5 x 5, 30-35-40-45-50
3a) DL 6x3, 50-60-70-80-90-102,5
3b) Incline press, 5x5, 40-45-50-55-60
3c) BB row, 6x5, 40-45-50-55-60
- complex, 4 rounds, weight on the sets 20-25-30-35 kg
- DL
- high pull
- hang power clean
- push press
- row
Took 7 mins 20 secs.
Notes:
- just to warm-up my legs and torso
- Man, do I hate this. Last set felt really heavy. Form is getting worse with heavier weight so I have to either give up trying up the weights or really work my front squat more. I think I’ll pick the latter.
- got 102,5 kg on the DL. 2,5 kg more and it will be the same as it was in January. After that it’s uncharted territory for me (at least for 3 reps). This has been good considerin that I’m doing loads of other training besides and I’m in better shape overall.
- my forearms where really pumped on this one. Otherways I could have pushed it harder and faster, but I simply couldn’t keep my grip anymore. Well, this should get better once the forearms get used to this kind of work.
Good day in all.
3.6.2010
Ju-jitsu training for 1,5 hours in the evening.
4.6.2010
-
500 m row
-
Conditioning 1
a) DB burpee - thruster, 10 reps, 2x10 kg DB’s
b) GDH sit-up - ball throw to wall, 10 reps, 2kg medball
5 rounds -
Conditioning 2
a) Turkish Get up 5/hand
b) snatches 10/hand
c) 1-arm swings 15/hand
4 rounds (16 kg KB) -
500 m row
Notes:
Good workout, took little under 37 mins to complete. 2a and 3a were the killers and others just nasty.
6.6.2010
Morning BW was 73,3 kg.
Weights in kilos.
1a) push-up - knee drag (knees on swiss ball) 5 x 10, BW
1b) inverted row 5 x 10, BW
- power clean, 5x5, 30-35-40-47,5-57,5
3a) chin-ups, 5x5, BW-2,5-5-7,5-BW
3b) squat, 6x3, 30-40-50-60-70-82,5
3c) dip, 5x5, BW-5-10-15-25
- KB training
a) clean + press, left hand, 1-2-3-4 reps
b) clean + press, left hand, 1-2-3-4 reps
c) pull-up/chins, 1-2-3-4 reps
5 rounds (50 reps total of each exercise)
Notes:
Workout took about 60 mins everything included, so yes, I was one fucking busybody.
- trying to better my inverted row strength
- added another 2,5 kg → next time 60 kg which is new 5RM PR if I shoulg get it.
3a) didn’t feel like good chins day (same as last time, might be because of the inv. rows), didn’t even try to take on the 10 kg’s in the last set (didn’t want to go to failure)
3b) squat was good, added 2,5 kg from last time.
3c) added 2,5 kg to the last time I did dips. These are the weight I have used while I was strongest (last summer), but then I weighted 5 to 7 kg’s more (and it was mainly fat). - more volume on pull-ups, though last sets felt little overkill for my lats. Rest day was coming, so I gave them hell.
Strength wise I’m in same or almost the same, that I was a year ago. That would be more sad, if I didn’t weight a lot less and were in better shape in conditioning. So, I’m pretty pleased the way things are. Now I just have to keep pushing my PR’s higher without gaining significant amount of fat.
Previous PR’s are:
- DL, 1RM 115 kg, 5RM 105 kg
- weighted dip, 4RM 27,5 kg
- squat, 2RM 85 kg
- power clean, 3RM 60 kg
Really looking forward to take them out in the near future.
8.6.2010
1a) Row 500 m
- squat clean + jerk, 5 x 5, 30-35-40-45-52,5/4
3a) DL 6x3, 50-60-70-80-90-105
3b) Incline press, 5x5, 40-45-50-55-62,5/4
3c) BB row, 6x5, 40-45-50-55-60
Notes:
- warm-up
- last set was really heavy and I could only do 4 reps.
- got 105 kg on the DL. Incline press still sucks and rows were bit sluggish.
I’m taking it easy training today and rest tomorrow and will attack my PR’s on Saturday (DL, squat, weighted dips and weighted chins).
I’ll make some adjustments to my training after saturday, but more on that later.
10.6.2010
1a) sit-up - wall-ball (3 kg med ball), 5 x 10 reps
1b) reverse hyperextensions, 5 x 10 reps
-
KB training
a) clean + press, left hand, 1-2-3-4-5 reps
b) clean + press, left hand, 1-2-3-4-5 reps
c) pull-up, 1-2-3-4-5 reps
1 min rest after c
5 rounds (75 reps total of each exercise, 16 kg KB) -
KB training 2
a) TGU, 5/hand
b) snatch 10/hand
c) swing, 15/hand
2 rounds, no rest
Total time spent 42 mins 48 secs.
Notes:
- warm up (mainly core)
- Lots of pull-ups, hope it doesn’t effect my 1RM chin-up on Saturday too much. Last sets (the 5’s) started to be a little struggle in the last 2 rounds. No problems with cleans or presses, allthough the volume from earlier 50 reps to 75 reps was easy to spot.
- swings are clearly the rest part of the exercise
Interesting to see how Saturday goes. I’ve noticed that I’ve slowly started to feel bit worn out (partly because of my diet), so this might be last chance to try to better my PR’s before taking it easier for some time (to give my CNS chance to recover).
12.6.2010
Weights in kilos.
- Complex + active stretching
- DL
- clean high pull
- hang power clean
- front squat
- pushpress
- row
2 rounds, 20 kg 1st set, 25 kg 2nd set
-
Power clean, 25/3, 40/2, 50/1, 60/1, 65/1, 70/1 NEW PR, 75/Fail
-
DL, 50/1, 70/1, 90/1, 110/1, 120/Fail
4a) weighted chin-ups, BW/1, 5/1, 10/1, 20/1, 30/Fail, 25/1
4b) weighted dips, BW/1, 5/1, 10/1, 20/1, 30/1, 35/1, 40/1 NEW PR, 45/Fail
- back squat, 40/1, 60/1, 70/1, 80/1, 90/1, 100/Fail, 100/Fail
Notes:
- lots of exercises to try PR’s, but I liked it. I’ll try some of this in coming workouts separately.
- New PR’s on PC which was really good thing (my long term goal has been my BW about 75 kg).
- DL was little disappointment. 110 kg came up so well and 120 kg just wouldn’t go. My problem is the lift of (early part of the movement). If I get bar to my knees I nearly ever miss it. I might mix things up a bit for a while and try sumo DL
4a) slight disappointment, I was expecting more (that’s why the big jump from 20 to 30 kg)
4b) Also new PR on weighted dips which was really big surprise, because I haven’t flat benched at all and only done dips for few weeks (after a long break from them) - had done 3 reps for 82,5 kg so I new it was somewhere close or above 90 kg. 90 kg went so well that I tried (and failed) 100 kg twice. 95 kg would been better to try out 2nd time.
Not bad in all. 2 out of 6 as new PR’s and rest of them right there, where they were 1 year ago when I was 5-7 kg’s heavier (fatter). I’ll try to improve especially my squat and DL in the future.
14.6.2010
-
1 K row
-
Bear complex (though did only 4 rounds instead of original 5)
- power clean
- front squat
- push press
- back squat
- push press
Repeat 6 more times (equals 1 round), used 25-30-35-40 kg upping each round. Rested for 60 secs between rounds while changing the plates.
3a) inverted row, 5 x 10 (or to techical failure = chest not touching the bar)
3b) GDH sit-up, 5 x 10
- 1 K row
Time spent for the entire workout 29 mins 45 secs.
Notes:
2) The bear was tougher than I thought. I wanted to go as heavy as I could and so I did. 4th set was really tough. Now thinking about it, I should have done the 5th set no matter what, even with a empty bar. Man I was stupid there.
3a) 3 first sets were ok. 4th and 5th I could only do 7 reps chest touching the bar. I use elevated legs (on the swiss ball) so I could make it easier if I wanted but…
I’ll post my new program up here as soon as I get it figured out. I’ll do it for 2 months (that’s until my jujitsu training starts after the summer break).
This is what I planned for the next 7-8 weeks.
Program is 4-days a week, alternating between weeks A and B, little Westside style to it with strength and speed days. I’ll put some inserts and extracts before and after by the feeling.
Exercise Sets Reps
Week A
Day 1 Strength (upper body)
1a Chin-ups 6 to 1RM and 3x90%
1b OHP 6 to 1RM and 3x90%
2a Power curl 5 8
2b TGU 5 8
3a CGBP 5 8
3b KTE 5 to tech fail
Day 2 Dynamic (lower body)
1a Power clean 8 2
1b jump lunges 8 3
2a vertical jump 8 2
2b sprints 8 2
3a V-sit-ups 4 10
3b reverse hyperextensions 4 10
Day 3 Dynamic (upper body)
1a snatch 8 3
1b OHP 8 3
2a inverted row 8 3
2b Bench press 8 3
3a burpee - pull-up 10 5
3b GDH sit-up - ball throw 10 5
Day 4 Strength (lower body)
1a squat 6 to 1RM and 3x90%
1b DL 6 to 1RM and 3x90%
2a Hack squat 5 8
2b ball pass sit-up 3 kg medball) 5 8
3a glute-ham raise 5 8
3b Ab wheel 5 8
Week B
Day 1 Strength (upper body)
1a DB row 6 to 1RM and 3x90%
1b Bench press 6 to 1RM and 3x90%
2a Power curl 5 8
2b TGU 5 8
3a CGBP 5 8
3b KTE 5 to tech fail
Day 2 Dynamic (lower body)
1a Snatch 8 2
1b jump squats 8 3
2a vertical jump 8 2
2b sprints 8 2
3a V-sit-ups 4 10
3b reverse hyperextensions 4 10
Day 3 Dynamic (upper body)
1a high pull from hang 8 3
1b OHP 8 3
2a inverted row 8 3
2b Bench press 8 3
3a burpee - pull-up 10 5
3b GDH sit-up - ball throw 10 5
Day 4 Strength (lower body)
1a front squat 6 to 1RM and 3x90%
1b sumo DL 6 to 1RM and 3x90%
2a Good mornings 5 8
2b ball pass sit-up 5 8
3a windmill 5 8
3b Ab wheel 5 8
15.6.2010
Weights in kilos.
Week A, Day 1 Strength (upper body)
- As a warm-up, 2 rounds of
- 500 m row
- 15 thrusters, 20 kg bar
2a) Chin-ups to 1RM and then 3 x 90%, BW/5, 10/1, 20/1, 25/1, 27,5/fail + 22,5/2
2b) OHP to 1RM and then 3 x 90%, 20/5, 30/2, 40/1, 45/1, 50/1, 55/fail + 45/3
3a) Power curl, 5 x 8, 30 kg in all sets
3b) TGU, 5 x 8 (4/hand), 16 kg KB
4a) CGBP, 5 x 8, 40/8, 50/8, 45/8, 45/8, 45/8
4b) KTE 5 to tech fail, 8-6-6-6-6
- Kettlebell combat complex
- Snatch, 5/hand
- Clean and Jerk, 5/hand
- Front Squat, 10
- Reverse Lunge, 5/leg
- High Pull, 10
- One Arm Row, 5/hand
- Two Hand Swings, 10
Total of 70 reps
3 rounds, 60 sec rest between the rounds
Total time spent, wu included), was 61 mins.
Notes:
2a) 1RM same as saturday, couldn’t pull 3 reps with 90% of 1RM (22,5 kg), maybe next time
2b) 50 kg was easy, took too big step to 55 kg which was fail, counted 90% of from 50 kg and used the 45 kg. That was easy 3 reps (should have pushed it to see, how many I could get). Real 1RM is probably around 52,5 kg.
3) nothing special here, power curl is bicep curl with cheat. Used body english as little as needed. Could use more weights on this but wanted to start off conservatively.
4) haven’t done close grip benches or even flat benches for ages. Got my pecs burning quite a lot at this stage. Also did knees to elbows for the first time, so I’m looking forward to see some progress in them. Really good exercise.
5) to finish off, I did this KB combat complex, which is from efts site. This took me about 10 mins 30 secs including 2 one minute rests. I did all the movements with proper technique and didn’t really go for the time.
Quite hard workout, but I was happy to push thru with it and in such a little time, so there wasn’t much of standing around.
16.6.2010
Week A, Day 2 Dynamic (lower body)
WU: 500 m row, active strecthing (especially the lower body)
1a) Power clean 8 x 2 with 40 kg (about 55% 1RM)
1b) jump lunges 8 x 3, BW
60 sec rest after 1b
2a) vertical jump 8 x 2, BW
2b) sprints 8 x 2, 1 sprint about 25 - 30 m
60 sec rest after 2b
3a) V-sit-ups 4 x 10
3b) reverse hyperextensions 4 x 10
60 sec rest after 3 b
- Interval row (was supposed to be Tabata, but messed up with my wrist timer)
- 20-30 sec row
- 10-20 sec rest
Took about 5 minutes with some longer rows and rests than supposed.
Workout lasted 53 mins.
Notes:
- 55% of 1RM felt soooo light. I have to think over this. Either change the exercise or the weight % to have better affect for the lower body on dynamic day.
2a) did these like squat jumps but separately, not back to back (touched the ground between legs with both hands and reached as high as possible)
2b) ah, sprints. Really started to feel these in the last couple of sets. I really don’t know why I haven’t done them more often. - took one minute rest after rev hypers, so I could be as explosive as possible doing the V-sit-up. Also concentrated lifting the lower body fast when doing reverse hypers.
- couldn’t hear the wrist timer beep when rowing like a possessed. Next time, I’m not going to be so technical about it. I’ll just look the seconds from the rowers own timer (if it doesn’t stop when not rowing).
Workout felt fine and it didn’t take too long. Though I’ll have to check the proper rest times normally used with plyometrics and jump training. I hope these dynamic effort-days make my lifts more explosive (I have mostly slow twitch muscle fibers), so that I could better my PR’s.
18.6.2010
Week A, Day 3 Dynamic (upper body)
WU: 500 m row, 30 x KB swing, KB clean+press x 5/hand, 10 x push-ups, 10 x KB snatch/hand + other warming
1a) 1-arm DB hang snatch, 8 x 3, 20 kg DB
1b) Dips, 8 x 3, BW
60 sec rest after b.
2a) inverted row, 8 x 3, BW
2b) plyo push-ups, 8 x 3, BW, full ROM using KB handles as parallettes
60 sec rest after b.
3a) burpee - pull-up, 10 x 5
3b) GHR sit-up - ball throw, 10 x 5, 2 kg med ball.
30 sec rest after both exercises.
WO lasted 51 mins.
Notes:
Really liked this one. Doing short sets with lower weight felt good. 3a and b) worked well both for conditioning and plyometric/explosive work.