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??

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

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

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?

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

AAAGHHHH Back pain, I missed you!

Tue 15th

Went for a sprint session with Steph.

 Did a set of 4 reps of 15 seconds all out 3:40 recovery, second set did 3 reps.

After that I got teh gym rings out and messed around with muscle up progressions and a few sets of dips. I also did 3 x 10 of strict knees to elbows on the straight bar.

*Everything was grand till after my last class (10pm) and my back got tight all of a sudden. Really stiff on my right SI joint. It sounds crazy but I went for a dump and that could have set it off - I had a small amount of bread and potatos earlier - maybe linked to a food intollerance, I dunno. Probably clutching at straws now!

The knees to elbows could have aggrivated teh flexion around my SI joint too or the fact my adductors got super tight in the running. Im not sure what the deal is. Ill let this flare up calm down and see what Im at then...

3 PRS in one session!

Mon 14th

Power Snatch heavy single -> 90% 1 x 2 55kg - 55kg (failed on 60)

Jerk Heavy single -> 100kg PR!!


Squat heavy double -> 150kg x 2 (the second rep was probably a fraction high)


Push Press heavy double -> 85kg PR got 90kg for 1

Back Extensions 3 x 10

Sat 12th

Snatch Balance 3 x 3 47.5kg

Snatch Grip Push Press 5 x 5 55kg

HSPU (green plates) 3 x 5

then 3 rounds of;
12KB Snatch 20kg r+l
10 Inverted Ring Rows

Fri 11th

Push Press 3 x 3 75kg

Squat 3 x 3 130kg

Barbell Row 3 x 3 75kg