W1D1

Mon 19th

* Back from my hols with Stephanie. Great to relax - sleep wasnt ideal but didnt do much in the way of training, feel rested!

W1D1 - starting Matt Wichlinskis new prog

(Didn't split jerk as my foot is still healing up, will go light on his from next week)

Push Press 5RM; 90% x 5 x 2 -> 75kg / 67.5kg

Squat 5RM; 90% x 5 x 4 -> 110kg / 100kg - this felt heavy today!! Hips were tight and didnt really get a groove going

Barbell Row 5RM; 90% x 5 x 2 -> 70kg / 62.5kg *felt a crackling in my right elbow (lateral) as I pulled up, isnt right today (tuesday)


*Evening*

Went sprinting with Stephanie -> 10 rounds 10m build up into 50m sprint, walk back to start for recovery

Mon 5th

Looking forward to getting back onto Matt's program when I get back from my hols but enjoying the relaxed sessions at the mo.

Box Squat 8 x 2 110/110/115/115/120/120/120/120kg

Incline Bench 4 x 5 75/77.5/77.5/77.5kg

Chins 4 x 5 20/25/30kg

Double KB Swings 4 x 10 20kgs

Leg Raises 3 x 12


3 x 5 130kg from last week

squatting

Sat 3rd

Push Press 3 x 5 72.5kg

Hang Power Clean 3 x 3 70/75/80kg

RDL 4 x 6 80/90/100/100kg

Bicep Curls 15 x 15kg / 8 x 20kg / 6 x 20kg

Fri 2nd

A. Squat 3 x 5 130kg (pretty sure this is a pr for reps!)

B1. DB Incline Press 3 x 10 25kg
B2. Chinese Ro 3 x 10/10 30kg/32.5kg

C. Hanging Leg Raise 2 x 10

29th Feb 2012 - Small Update

Ok, so a bit of a change of pace for the next few weeks - at least unti lI get back from Sligo with Stephanie, then I will get onto Matt's 9week program.

I havent really been keeping track but I have done a few of my own sessions mixed with lots of mat time in my place with Matt...

Wed 29th 

Pretty much rolled for 3 hours with Matt, broken up into 2 sessions

Tue 28th

Rolled for 2 hours with Matt.

Mon 27th

Squat 120/130/140kg x 2 , 150/155 x 1 - 155 PR

Push Press 3 x 5 70kg

Barbell Row 3 x 5 70kg

Hanging Leg Raise 2 x 10

* Got a squat PR today, Rob was going for it so I thought fuck it. Was thinking about a 160 attempt but happy to take the 155, back feels good!! Delighted with this. 

Fri 24th 

1. Incline Bench 4 x 5 - 70,72.5,75,77.5kg

2. Pull ups 2 x 10 , chins 1 x 10

3a. DB Bench Press 3 x 10 30kg
3b. Chinese Rows 3 x 10/10 30kg

4. Tricep Pushdowns 3 x 10 32kg

Test Week D5

(Fri did bjj for 1.5hours)

Sat 18th

Power Snatch Max heavy single - 65kg

C+J - heavy single - 90kg

Front Squat heavy double 120kg


Power Snatch was so and so. This was a PR but with a little bit of practice, there is a lit more in the tank. The C+J was fun. The 90kg was a bit ropey but the first time I've done this in over a year. 


Front squat was tough but do-able.

Test Week D4

Thurs 16th

Mid-hang (power) clean - 3RM; 90% x 3 x 2  -> 80kg / 70kg

    - Power snatch - 70% x 3 x 3  45kg

    - Clean deadlift - 5RM  120kg - was holding back here as I felt tight

    - Good morning - 3 x 5  0kg - back felt tight so didnt go heavy

  

30 sec rest after each interval:

50 hand - hand swings

2 tgu's

40 hand - hand swings

4 tgu's

30 hand - hand swings

6 tgus

20 hand - hand swings

8 tgu's

10 hand - hand swings

Back was pretty tight so held back, survived the session. More stretcing and patience and I should be fine!

Test Week D3

Overhead Squat - 2RM; 90% x 2 x 2 70kg / 62.5kg


The 70kg x 2 - I should have told Rob I was only going for 2 reps - my bad!



Push Press 90% (of mondays 5RM) x 5 x 3 62.5kg

Back Squat 90% (of mondays 5RM) x 5 x 3 107.5kg

Barbell Row 90% (of mondays 5RM) x 5 x 3 67.5kg

Side Plank 2 mins x 2 each side

*My back started to get tight before the session started. I was worried about the squats but got through them. The push press was hurting my right shoulder - I JUST NEED TO STRETCH!!!! Missed this last night after the deadlifts as I had to coach. 


Interestingly, the side planks were tough on my right side....possibly a core weakness as well as tight hips?


Overall, solid session and happy enough! OFF to stretch and foam roll now...