Sat 30th
5 rounds of
A1. Bench x 10 60, 60, 62.5, 62.5, 70kg
A2. Alt DB Curls x 5/5 15kgs
A3. Chest Supported Incline DB Row x 10 25, 25, 25, 22.5, 22.5
A4. Hammer Curls x 10 12.5kgs
A5. Close Grip Pushups x 10
A6. Ab rollouts x 10
Fri 29th
glute prehab work
A. Squat 5 x 90kg, 5 x 100kg, 3 x 3 107.5kg, 3 x 2 125kg
cool down: 10mins BikeErg
Thu 28th
5k Skierg - 21'10.1 (30spm avg)
Sunday, 31 March 2019
Wednesday, 27 March 2019
Wed 27th
3pm
Did some band glute work and then Squats
A. Squat
5 x 50kg
5 x 80kg
3 x 100kg
3 x 110kg
3 x 120kg
2 x 125kg
7pm - jumped in on the class in the gym
A. Bench @30x1 ; 3x5 75kg
B1. Barbell Row 4 x 12 50kg
B2. Dips 4 x 12
B3. Underhand pullaparts 4 x 12
C1. Empty Barbell Curls 2 x 15
C2. Tricep Kickbacks 2 x 12/12 10kg
Tue 26th
First session back in East Coast in about 6months! Did some drills and then 3 x 7min rounds , 1 on / 1 off. Felt ok during and afterwards. Made sure to stretch for a round at the end of the session.
Mon 25th
5k Row (20spm) - 19'57.0
Sun 24th
Mossy came down and had a few nogi rounds , nice pace and practiced some stand up stuff
Sat 23rd
Row 5k - (16spm) - 21'18.8 , recovery session, feeling TIRED, not sleeping at all these days.
3pm
Did some band glute work and then Squats
A. Squat
5 x 50kg
5 x 80kg
3 x 100kg
3 x 110kg
3 x 120kg
2 x 125kg
7pm - jumped in on the class in the gym
A. Bench @30x1 ; 3x5 75kg
B1. Barbell Row 4 x 12 50kg
B2. Dips 4 x 12
B3. Underhand pullaparts 4 x 12
C1. Empty Barbell Curls 2 x 15
C2. Tricep Kickbacks 2 x 12/12 10kg
Tue 26th
First session back in East Coast in about 6months! Did some drills and then 3 x 7min rounds , 1 on / 1 off. Felt ok during and afterwards. Made sure to stretch for a round at the end of the session.
Mon 25th
5k Row (20spm) - 19'57.0
Sun 24th
Mossy came down and had a few nogi rounds , nice pace and practiced some stand up stuff
Sat 23rd
Row 5k - (16spm) - 21'18.8 , recovery session, feeling TIRED, not sleeping at all these days.
Wednesday, 13 March 2019
Wed 13th
noon
A. Bench 3x3 90kg
B1. DB Row 3 x 12/12 25kg db
B2. Facepulls 3 x 12
C. Lat Raise 3 x 12 8kg dbs
eve
10min skierg - 2500m , 1:59.9avg / 33spm
coached 2 classes then
2500m Skierg - 9'59 , 1:59.9avg / 31spm
Tue 12th
5k Skierg - 21:08.7 , 2:06.5 avg / 25spm
Mon 11th
noon -
A. Squat 5 x 3 120kg
B. RNT goblet split squat 3 x 12/12 15kg db
eve
Bikerg - 10k - 21:27.9 , 2:08.7avg / 79rpm
Sun 10th
Row 5 x 1000m / 2min rest
Sat 9th
5k Row - 20:14.0 , 2:01.4avg / 20spm
Fri 8th
Skierg 5 x 1000m / 2:00rest
noon
A. Bench 3x3 90kg
B1. DB Row 3 x 12/12 25kg db
B2. Facepulls 3 x 12
C. Lat Raise 3 x 12 8kg dbs
eve
10min skierg - 2500m , 1:59.9avg / 33spm
coached 2 classes then
2500m Skierg - 9'59 , 1:59.9avg / 31spm
Tue 12th
5k Skierg - 21:08.7 , 2:06.5 avg / 25spm
Mon 11th
noon -
A. Squat 5 x 3 120kg
B. RNT goblet split squat 3 x 12/12 15kg db
eve
Bikerg - 10k - 21:27.9 , 2:08.7avg / 79rpm
Sun 10th
Row 5 x 1000m / 2min rest
Sat 9th
5k Row - 20:14.0 , 2:01.4avg / 20spm
Fri 8th
Skierg 5 x 1000m / 2:00rest
Thursday, 7 March 2019
Again, I haven't been tracking things as sickness and life got in the way.
Current situation... left knee medial ligament is still recovering, I'm back lifting reasonable weights but it still doesn't feel jiujitsu ready. Work has been crazy, sleep poor / stress high. Just fitting in training where I can.
Mar - I decided to do the concept2 mudseasonmadness challenge (5k per day for 25 days)
Thu 7th
noon...
A. Deadlift 3 x 3 160kg
B1. Weighted Chins 4 x 3 17.5 / 22.5 / 22.5 / 22.5
B2. DB Pullover 4 x 12 27.5
C1. Seated DB Press 4 x 10 17.5kg dbs
C2. Facepulls 4 x 12
D. Barbell 21's x 2
evening
5k Skierg - 20'48.9 - (2'04.8 / 26 avg)
Wed 6th
5 rounds of
Front squat x 3 into 2k bikerg
Did 100kg for the first set then dropped it to 90. Held around 4'05 for all 2k efforts
Current situation... left knee medial ligament is still recovering, I'm back lifting reasonable weights but it still doesn't feel jiujitsu ready. Work has been crazy, sleep poor / stress high. Just fitting in training where I can.
Mar - I decided to do the concept2 mudseasonmadness challenge (5k per day for 25 days)
Thu 7th
noon...
A. Deadlift 3 x 3 160kg
B1. Weighted Chins 4 x 3 17.5 / 22.5 / 22.5 / 22.5
B2. DB Pullover 4 x 12 27.5
C1. Seated DB Press 4 x 10 17.5kg dbs
C2. Facepulls 4 x 12
D. Barbell 21's x 2
evening
5k Skierg - 20'48.9 - (2'04.8 / 26 avg)
Wed 6th
5 rounds of
Front squat x 3 into 2k bikerg
Did 100kg for the first set then dropped it to 90. Held around 4'05 for all 2k efforts
Tuesday, 15 January 2019
Mon 14th
I had to sneak in a few squats with the 12 o'clock class - Mondays are almost too busy to train at the minute...
Squat 5 x 3 120kg - more or less jumped right into it, felt good
Sun 13th
Trained jiujitsu with Ciaran - mostly 50/50 submission drills and a small roll at the end
Sat 12th
A. RDL 3 x 5 110,120,130kg - felt strong
B. Incline bench w chains and fat grips 2 x 3 @ 50kg - felt heavy, dropped the chains and then did 3 x 5, felt fast
C1. DB Pullover 3 x 12 27.5kg
C2. DB Bulgarian Split Squat 3 x 10/10 12.5kg dbs
D1. RKC Plank 3 x 30sec
D2. Incline DB Curls 3 x 10 12.5kg dbs
I had to sneak in a few squats with the 12 o'clock class - Mondays are almost too busy to train at the minute...
Squat 5 x 3 120kg - more or less jumped right into it, felt good
Sun 13th
Trained jiujitsu with Ciaran - mostly 50/50 submission drills and a small roll at the end
Sat 12th
A. RDL 3 x 5 110,120,130kg - felt strong
B. Incline bench w chains and fat grips 2 x 3 @ 50kg - felt heavy, dropped the chains and then did 3 x 5, felt fast
C1. DB Pullover 3 x 12 27.5kg
C2. DB Bulgarian Split Squat 3 x 10/10 12.5kg dbs
D1. RKC Plank 3 x 30sec
D2. Incline DB Curls 3 x 10 12.5kg dbs
Friday, 11 January 2019
Tuesday, 25 December 2018
Im just checking in again before the end of the year. I have been following a lot of the penandpaperstrength app stuff the past couple of months while I have been off bjj.
A little timeline of events...
I injured my left knee while training Bjj - trying to pass half guard with me left leg in the guard and my partner applied a hard knee torque and something popped. I thought I was done, I still get a chill now when I think about it. I think this happened around the 1st week of September. 4 months later and it still feels a little compromised.
Sep -
Chin Up 51kg x 1
Nov -
Snatch Grip DL 105kg x 5
Bench Press 107.5kg x 1
Hook Grip DL 170kg x 3
Dec -
Trap Bar DL 200kg x 1
HSSS (Safety Bar) 100kg x 3 @6011
Front Squat 95kg x 5
Squat 155kg x 1
A little timeline of events...
I injured my left knee while training Bjj - trying to pass half guard with me left leg in the guard and my partner applied a hard knee torque and something popped. I thought I was done, I still get a chill now when I think about it. I think this happened around the 1st week of September. 4 months later and it still feels a little compromised.
Sep -
Chin Up 51kg x 1
Nov -
Snatch Grip DL 105kg x 5
Bench Press 107.5kg x 1
Hook Grip DL 170kg x 3
Dec -
Trap Bar DL 200kg x 1
HSSS (Safety Bar) 100kg x 3 @6011
Front Squat 95kg x 5
Squat 155kg x 1
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