Sun 13th
Busy one today!
10am
First thing, ran with Steph along the canal -> to grand canal st and back. 6km run in total 32mins
2pm
A. Squat -> singles did 130kg, 150kg and 166kg (Dar was spotting and got me a bit early so I won't count it yet!)
B. Squat 3 x 3 120kg
C. EZ Bar curls 3 x 12 22.5kg + ez bar
8pm
Did some MMA tech with Steph
Fri 11th
Did BJJ in Barrys tough session!
did some weights with Dar in the afternoon, I was really shattered from earlier so I only did some 'beach muscles'
A. DB Seaetd Press 4 x 10 17.5kg
B1. DB Row 4 x 10 27.5kg
B2. Face pulls 4 x 12
C. shoulder shocker series
Thu 10th
Coached BJJ in Andys
Mon - had some sort of vomiting bug so I didn't do much, sick again! I may need to get bloods or something
Sunday, 13 April 2014
Wednesday, 26 March 2014
Squatting!
Wed 26th
A. Squat 3 x 3 - 140,145kg,140kg
B1. Chins 3 x 10
B2. Facepulls 3 x 12
C1. GHR 2 x 6
C2. Ab Wheel 2 x 6
D. Incline Curls 2 x 10 15kgs
* squatting with Dar, to be honest teh first rep of 140 felt tough and I would have bailed if he wasn't there, he got 2 with 145, so naturally I had to do 3 - the power of the mind!
A. Squat 3 x 3 - 140,145kg,140kg
B1. Chins 3 x 10
B2. Facepulls 3 x 12
C1. GHR 2 x 6
C2. Ab Wheel 2 x 6
D. Incline Curls 2 x 10 15kgs
* squatting with Dar, to be honest teh first rep of 140 felt tough and I would have bailed if he wasn't there, he got 2 with 145, so naturally I had to do 3 - the power of the mind!
Saturday, 22 March 2014
Sat 22nd - double bodyweight squat
Sat 22nd
Squat 160 80.5 on gym scales with clothes on, so double bodyweight with no spotter!
(warmed up with 140 - felt heavy, 150) - happy to do this with no spotter. Still to slow on the way down but will work on it
Had MRI on my wrist today
18th (ish)
Squat 140kg 3 x 3
*back has been feeling ok. Wrist is bad though, so no pressing movements. I have been doing some heavy singles in the squat recently and then doing 'volume' days with 3 rep sets. Also experimenting with going about 65% and trying speed out of the pocket, I will probably aim ot increase this % over the coming weeks.
Squat 160 80.5 on gym scales with clothes on, so double bodyweight with no spotter!
(warmed up with 140 - felt heavy, 150) - happy to do this with no spotter. Still to slow on the way down but will work on it
Had MRI on my wrist today
18th (ish)
Squat 140kg 3 x 3
*back has been feeling ok. Wrist is bad though, so no pressing movements. I have been doing some heavy singles in the squat recently and then doing 'volume' days with 3 rep sets. Also experimenting with going about 65% and trying speed out of the pocket, I will probably aim ot increase this % over the coming weeks.
Tuesday, 18 February 2014
Squat PR
I havent been doing much lately, my right elbow was very bad since December and then around mid January I got my right wrist locked and it is still bad 3 weeks later (it might be fractured...)
Having said all that, without any build up, I managed to hit a new squat PR on Saturday!
Sat 15th
Squat x 1 162kg PR (DOUBLE BODYWEIGHT)
Mon 17th
A. Bulgarian Split Squat @3011, 3 x 6/6 20, 22.5, 22.5kg
B. GHR 3 x 10
C. Shoulder Shocker Series
* I didnt do much today as the wrist is bad.
Having said all that, without any build up, I managed to hit a new squat PR on Saturday!
Sat 15th
Squat x 1 162kg PR (DOUBLE BODYWEIGHT)
Mon 17th
A. Bulgarian Split Squat @3011, 3 x 6/6 20, 22.5, 22.5kg
B. GHR 3 x 10
C. Shoulder Shocker Series
* I didnt do much today as the wrist is bad.
Monday, 16 December 2013
Sat 14th
I havent really been trackign this, my lifting has been more for maintenance (of sorts!) these days. My right elbow has gotten very bad, locking when I wake up and ocnstant grinding / clicking when I move it.
So today was ....
A. Squat x 5 - worked up to 100kg, right knee started to ache very slightly on this set but all previous sets were ok.
B1. KB Row 3 x 12 27.5, 28, 32kg x 10
B2. Face Pulls 3 x 12
C. Shoulder Shocker Series
D. DB Curls 3 x 10 15kg
* elbow held up, didn't feel great - especially after, but was ok during the workout. Knee was fine afterwards too.
I havent really been trackign this, my lifting has been more for maintenance (of sorts!) these days. My right elbow has gotten very bad, locking when I wake up and ocnstant grinding / clicking when I move it.
So today was ....
A. Squat x 5 - worked up to 100kg, right knee started to ache very slightly on this set but all previous sets were ok.
B1. KB Row 3 x 12 27.5, 28, 32kg x 10
B2. Face Pulls 3 x 12
C. Shoulder Shocker Series
D. DB Curls 3 x 10 15kg
* elbow held up, didn't feel great - especially after, but was ok during the workout. Knee was fine afterwards too.
Sunday, 8 December 2013
Sat 7th
I have been coming down with a cold the past couple of days and not feeling too good. I have been doing a lot of bjj lately (for me) and although I haven't been tracking it here, Ive set up another blog here.
I didn't push it too hard today...
A. HPC - only did triples at 60kg, haven't done these in ages and it showed!
B. Weighted Chins x 5 12.5, 15. 17.5, 20kg
C. DB Walking Lunge 3 x 10/10 20kgs
D1. DB Row 3 x 12/12 27.5kg
D2. Facepulls 3 x 12
E1. KB Shrugs 3 x 10 32kgs
E2. DB Alternating Curls 3 x 10 15, 17.5, 17.5kg
I have been coming down with a cold the past couple of days and not feeling too good. I have been doing a lot of bjj lately (for me) and although I haven't been tracking it here, Ive set up another blog here.
I didn't push it too hard today...
A. HPC - only did triples at 60kg, haven't done these in ages and it showed!
B. Weighted Chins x 5 12.5, 15. 17.5, 20kg
C. DB Walking Lunge 3 x 10/10 20kgs
D1. DB Row 3 x 12/12 27.5kg
D2. Facepulls 3 x 12
E1. KB Shrugs 3 x 10 32kgs
E2. DB Alternating Curls 3 x 10 15, 17.5, 17.5kg
Wednesday, 4 December 2013
Wed 4th Dec
* I've had a very sore sensation in my left pec since Monday evening, it hurts to breath deep. It could actually be a rib or stemming from m neck, but it seems to be easing up, a combination of this and bjj training has me going light at the mo.
A. Weighted Chins - 5 x 10, 15, 17.5kg, 20kg x 4 (not going to failure, just felt 'something' in m left arm)
B. DB Bench 2 x 15 22.5kg - again not going to failure just easing out the pec
C1. DB Row 3 x 12/12 25kg
C2. Band Facepulls 3 x 12
D. DB Alternating Curls 3 x 10 15kg
Tue 3rd
I trained BJJ in the AM and did this directly after, again not going to hard.
A. DB Walking Lunge 4 x 10/10 15kg
B. Single Leg DL 3 x 5/5 20kg
C. Russian Twist 3 x 10/10 10kg
D. Sorensen hold 1:30
Sat 30th
A. Upright - Flat Bench 2 x 7.7.7 22.5kg - 16 on last set
B. Inverted Ring Row (with Iso adductor hold) 4 x 10
C1. DB Lat Raise 3 x 10
C2. Face pulls 3 x 10
* I've had a very sore sensation in my left pec since Monday evening, it hurts to breath deep. It could actually be a rib or stemming from m neck, but it seems to be easing up, a combination of this and bjj training has me going light at the mo.
A. Weighted Chins - 5 x 10, 15, 17.5kg, 20kg x 4 (not going to failure, just felt 'something' in m left arm)
B. DB Bench 2 x 15 22.5kg - again not going to failure just easing out the pec
C1. DB Row 3 x 12/12 25kg
C2. Band Facepulls 3 x 12
D. DB Alternating Curls 3 x 10 15kg
Tue 3rd
I trained BJJ in the AM and did this directly after, again not going to hard.
A. DB Walking Lunge 4 x 10/10 15kg
B. Single Leg DL 3 x 5/5 20kg
C. Russian Twist 3 x 10/10 10kg
D. Sorensen hold 1:30
Sat 30th
A. Upright - Flat Bench 2 x 7.7.7 22.5kg - 16 on last set
B. Inverted Ring Row (with Iso adductor hold) 4 x 10
C1. DB Lat Raise 3 x 10
C2. Face pulls 3 x 10
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