Tue 30th
A. Bench Press -> build to heavy 5 85kg
B. DB Bench 2 x max 25kg 20,15reps
C1. DB Row 4 x 10 25kg
C2. Band Facepulls 4 x 12
D. KB Shrugs 3 x 10 32kg
E. EZ Curls 3 x 10 25kg + bar
Solid session. I increased my bench grip slightly, ring finger on smooth part of bar, felt it helped. Was on the clock but got through the session in about 45mins.
Mon 29th
Hectic work day so no training
Sat 27th
Did a Strongman style session with the gang in the gym after the class. I can't remember the order but it was these movements...
4 rounds of
Tyre Flips
Sled Drag 100kg + Zercher sandbag carry 50ish kg
Farmers Walks 32kg Kbs
Sledgehemmer Strikes x 10 each side
Finisher: Skullcrushers 4 x 10 25kg + ez curl bar
Really enjoyed the session, I feel the farmers walks are definitely helping with 'overall strength', maybe just placebo effect??
Tuesday, 30 July 2013
Friday, 26 July 2013
Fri 26th
Did Defrancos Upr Bod Mass Workout
A. DB Mech Adv Press 2 x 7.7.7 22,5kg (only get 6 on the very last set, not sure why!)
B. Timed Barbell Row x 20 sec 55kg 11,11,11
C. Band Y press 3 x 8
D. KB Underhand Shrugs 3 x 8 24kg's
E1. Ab Wheel Walk x 3
E2. Empty Barbell Curl 40,35,25
Serious pump at the end of this session! Got the session back after botching up the last set of presses.
Thu 25th
For some reason I decided to try the Crossfit Football workout Mooch - it didnt go well.
9mins of:
Squat x 3 (100kg)
Chins x 6
Push Ups x 9
* I got 4 rounds in about 5mins, Liam stopped me to talk so I took the exit :(
Then...
Squat x 3 120, 130, 120kg - back felt ok, wore a belt
Reverse Hypers 3 x 10 , no weight
Did Defrancos Upr Bod Mass Workout
A. DB Mech Adv Press 2 x 7.7.7 22,5kg (only get 6 on the very last set, not sure why!)
B. Timed Barbell Row x 20 sec 55kg 11,11,11
C. Band Y press 3 x 8
D. KB Underhand Shrugs 3 x 8 24kg's
E1. Ab Wheel Walk x 3
E2. Empty Barbell Curl 40,35,25
Serious pump at the end of this session! Got the session back after botching up the last set of presses.
Thu 25th
For some reason I decided to try the Crossfit Football workout Mooch - it didnt go well.
9mins of:
Squat x 3 (100kg)
Chins x 6
Push Ups x 9
* I got 4 rounds in about 5mins, Liam stopped me to talk so I took the exit :(
Then...
Squat x 3 120, 130, 120kg - back felt ok, wore a belt
Reverse Hypers 3 x 10 , no weight
Wednesday, 24 July 2013
Max rep upr, box jumps
Wed 24th
(Max rep upr)
A. Incline DB Bench 3 x max (20kg x 20, 22.5kg x 15, 11)
B1. Chins 4 x 10,10,9,8
B2. Band Pullaparts 4 x 15
C. DB Seated Press 4 x 10 (17.5, 17.5, 15, 15 x 9)
D1. DB Shrugs 3 x 10 27.5kg
D2. Incline Seated DB Curls 3 x 10 15,15, 12.5kg
*got through the session nice and fast today, humid weather but kept the pace up, happy with it!
Tuesday 23rd
Put of a mish mash session....
A. Box Jump 1rm - 46.5 inches
B. Squat 3 x 3 110kg
*new 1rm, bit of a mental test, see below! Squats were belted - i took the 110 out without the belt initially and it felt very heavy (thought it might have been 120) so I reracked it, put the belt on and got 110 comfortably
(Max rep upr)
A. Incline DB Bench 3 x max (20kg x 20, 22.5kg x 15, 11)
B1. Chins 4 x 10,10,9,8
B2. Band Pullaparts 4 x 15
C. DB Seated Press 4 x 10 (17.5, 17.5, 15, 15 x 9)
D1. DB Shrugs 3 x 10 27.5kg
D2. Incline Seated DB Curls 3 x 10 15,15, 12.5kg
*got through the session nice and fast today, humid weather but kept the pace up, happy with it!
Tuesday 23rd
Put of a mish mash session....
A. Box Jump 1rm - 46.5 inches
B. Squat 3 x 3 110kg
*new 1rm, bit of a mental test, see below! Squats were belted - i took the 110 out without the belt initially and it felt very heavy (thought it might have been 120) so I reracked it, put the belt on and got 110 comfortably
Monday, 22 July 2013
Mon 22nd
Have been following Defrancos Westside for skinny bastards for the past 5 weeks or so. Im enjoying it and feel like I am getting gains physically or aesthetically. I wanted to pick something with decent recovery cause sleep is poor at the mo, also no BJJ while my left lateral ligament is healing.
Current weight about 83kg
Mon 22nd - Max effort Upr
A. Bench build up to heavy 5 reps -> 50/60/70/80 - 82.5kg
B. Ring Push Ups 2 x 23 (felt a slight twinge neck left side), 15
no much left after bench
C1. DB Row 4 x 10 22.5, 25,25,25kg
C2. Band Facepulls 4 x 12
D. DB Shrugs 2 x 12 27.5kg
E. EZ bar curls 3 x 12 20kg, 22.5kg, 20kg x 10
I felt the last set of benching was good, might be making gains there - finally! Tidy session in the end, cut slightly short before the class but feel good, like Im getting a bit stronger - strongman training helped?
Current weight about 83kg
Mon 22nd - Max effort Upr
A. Bench build up to heavy 5 reps -> 50/60/70/80 - 82.5kg
B. Ring Push Ups 2 x 23 (felt a slight twinge neck left side), 15
no much left after bench
C1. DB Row 4 x 10 22.5, 25,25,25kg
C2. Band Facepulls 4 x 12
D. DB Shrugs 2 x 12 27.5kg
E. EZ bar curls 3 x 12 20kg, 22.5kg, 20kg x 10
I felt the last set of benching was good, might be making gains there - finally! Tidy session in the end, cut slightly short before the class but feel good, like Im getting a bit stronger - strongman training helped?
Im Baaaack!
So its been a while since since I've updated this. I went back to the good old pen and paper (call me old school!) but this is so much easier for looking at things over time and the search option is great. although it is a pain in the ass to update, here we are again!
Injuries have been much the same, back pain and tightness comes and goes. The only significant thing lately is trying to deal with stress better, a lot to which I attribute the book The Power of Now
Sat 20th July 2013
A. Squat 3 x 3 120,130,120kg
First time squatting 130 in a while. I used a belt, kept braced. My left psoas lit up afte rthe first rep but I carried on, back felt ok.
B. Sled Drag x 4 rounds 100kg - 20m backwards / 20m forwards
C. Farmers Carries x 4 rounds 200m - 32kg kbs in each hand
D. Empty Barbell curls 3 x 30,30,20reps
Felt good on the squats and the 'strongman' stuff was great. After training in New Jersey with Zach, I would be keen to incorporate a lot more of this into my training
Injuries have been much the same, back pain and tightness comes and goes. The only significant thing lately is trying to deal with stress better, a lot to which I attribute the book The Power of Now
Sat 20th July 2013
A. Squat 3 x 3 120,130,120kg
First time squatting 130 in a while. I used a belt, kept braced. My left psoas lit up afte rthe first rep but I carried on, back felt ok.
B. Sled Drag x 4 rounds 100kg - 20m backwards / 20m forwards
C. Farmers Carries x 4 rounds 200m - 32kg kbs in each hand
D. Empty Barbell curls 3 x 30,30,20reps
Felt good on the squats and the 'strongman' stuff was great. After training in New Jersey with Zach, I would be keen to incorporate a lot more of this into my training
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