Friday Training
Trained at 9 am due to work.
Squat - 117.5kg (5), 117.5kg (5), 117.5kg (5) - New PR
Bench - 70kg (5), 70kg (5), 70kg (5)
Quick Tabata Double Unders - 20,20,13,16,13,13,15,7.
Bar Thrusters - 10,8,8,8
Ab Circuit 1 round
Med ball
Hanging leg raise
Decline +20kg
Strength feels good I am feeling solid at the moment but a bit to heavy think i might need to trim down, I will keep training how I am but not eat as much still more carbs but not as much as i have been downing.
Squats felt good when finished although they were a bit harder not sure if it was because it was in the morning and i was still a bit sore from the DL's the other day.
Overall I am training well and it feels good.
Thursday, August 20, 2009
Wednesday, August 19, 2009
Training - 19/8/09
Wednesday Training at Home
Bench 10 sets of 5 every 90 seconds @ 65kg.
CF Football programming
Max pull-Ups - 3 min rest
12/8/7
Metcon
5 Rounds
20 metre bear crawl - from garage around clothes line and back
5 Deadlift 140kg
10 Burpees
12.05
10 hanging leg raise
10 decline sit-ups +20kg
10 hanging leg raise
Metcon was tough but feels good to be training hard and with decent intensity again.
Bit dissapointed with my pull-up performance same as last week.
Bench 10 sets of 5 every 90 seconds @ 65kg.
CF Football programming
Max pull-Ups - 3 min rest
12/8/7
Metcon
5 Rounds
20 metre bear crawl - from garage around clothes line and back
5 Deadlift 140kg
10 Burpees
12.05
10 hanging leg raise
10 decline sit-ups +20kg
10 hanging leg raise
Metcon was tough but feels good to be training hard and with decent intensity again.
Bit dissapointed with my pull-up performance same as last week.
Tuesday, August 18, 2009
Training - 18/8/09
Training for Tuesday - following CF Football.
After a light session yesterday and a rest on Sunday so basically 2 rest days, felt good.
Squat - 3 X 5 - 115kg (5), 115kg (5), 115kg (5) - New PR
Press - 3 X 5 - 47.5kg (5), 47.5kg (5), 47.5kg (5) - New PR
AMRAP in 15 minutes
10 Inverted Rows - feet elevated
10 Push-ups - Parallettes and feet on box.
9 Rounds
Ab Circuit
3 Rounds
10 Med Ball snaps
10 Hanging Leg Raise
10 Decline Sit-Ups +20kg
Training felt good happy with squats and Presses, feeling strong probably from the rest and the amount of food I have been eating at least 3000 cals per day.
After a light session yesterday and a rest on Sunday so basically 2 rest days, felt good.
Squat - 3 X 5 - 115kg (5), 115kg (5), 115kg (5) - New PR
Press - 3 X 5 - 47.5kg (5), 47.5kg (5), 47.5kg (5) - New PR
AMRAP in 15 minutes
10 Inverted Rows - feet elevated
10 Push-ups - Parallettes and feet on box.
9 Rounds
Ab Circuit
3 Rounds
10 Med Ball snaps
10 Hanging Leg Raise
10 Decline Sit-Ups +20kg
Training felt good happy with squats and Presses, feeling strong probably from the rest and the amount of food I have been eating at least 3000 cals per day.
Saturday, August 15, 2009
training - 15/8/09
Max Pull-Ups X 3 - 5 min rest
12/11/8
For Time;
15 C & J - 50kg
50 Double Unders
10 C & J
25 Double Unders
5 C & J
13 Double Unders
- 14.35
Technique was sloppy jerks were push presses that i would press out and half the cleans i didnt snap my elbows around quick enough really have to work on o-lifting technique.
12/11/8
For Time;
15 C & J - 50kg
50 Double Unders
10 C & J
25 Double Unders
5 C & J
13 Double Unders
- 14.35
Technique was sloppy jerks were push presses that i would press out and half the cleans i didnt snap my elbows around quick enough really have to work on o-lifting technique.
Friday, August 14, 2009
Training - 14/8/09
Friday training
Ran a mile first thing in the morning with some 200m intervals to finish with.
Afternoon training
CF Football programming.
Squat 3 X 5 - 112.5kg, 112.5, 112.5 PR
Press - 55 (2)
"Volkswagon"
21-15-9
BW Bench
Pull-Ups
Scaled to 15-12-9
65kg Bench
Pull-Ups
12 minutes flat
Bench in the garage at the front pull-ups out the back.
Waited 10-20 minutes and hit a light small WOD with 100% intensity
15-10-5
KB Swings - 24kg
Box Jumps
3 minutes flat.
Then some core work played around with back levers/hanging leg raises/V-snaps.
Ran a mile first thing in the morning with some 200m intervals to finish with.
Afternoon training
CF Football programming.
Squat 3 X 5 - 112.5kg, 112.5, 112.5 PR
Press - 55 (2)
"Volkswagon"
21-15-9
BW Bench
Pull-Ups
Scaled to 15-12-9
65kg Bench
Pull-Ups
12 minutes flat
Bench in the garage at the front pull-ups out the back.
Waited 10-20 minutes and hit a light small WOD with 100% intensity
15-10-5
KB Swings - 24kg
Box Jumps
3 minutes flat.
Then some core work played around with back levers/hanging leg raises/V-snaps.
Wednesday, August 12, 2009
Training - 12/8/09
Training - Wednesday
Slept well got about 9 hours overnight then another 1.5 hours from 2 till 3.30.
Started training at 5.30.
Diet has been good a feel full but not bloated all day because of the amount i am eating. I think due to this training has been good, probably constant and consistent for about 6 weeks starting to feel solid. I am the strongest i have been at this point also the heaviest i have ever been and still moderately lean.
Training today
Bench press Volume
10 x 5 @ 62.5kg every 90 seconds - could of gone heavier but i noticed at the end of the session that when i tighten up and lower the bar my scap slides up will focus on fixing this next session.
Following CF Football
Max Pull-ups - 3 min rest
12/8/7
7 Rounds for time
3 Deadlift - 140 kg
5 Clapping Push - Up
7 Sit-ups ( GHD subbed for Decline sit-ups)
Time - 8.15
Slept well got about 9 hours overnight then another 1.5 hours from 2 till 3.30.
Started training at 5.30.
Diet has been good a feel full but not bloated all day because of the amount i am eating. I think due to this training has been good, probably constant and consistent for about 6 weeks starting to feel solid. I am the strongest i have been at this point also the heaviest i have ever been and still moderately lean.
Training today
Bench press Volume
10 x 5 @ 62.5kg every 90 seconds - could of gone heavier but i noticed at the end of the session that when i tighten up and lower the bar my scap slides up will focus on fixing this next session.
Following CF Football
Max Pull-ups - 3 min rest
12/8/7
7 Rounds for time
3 Deadlift - 140 kg
5 Clapping Push - Up
7 Sit-ups ( GHD subbed for Decline sit-ups)
Time - 8.15
Tuesday, August 11, 2009
Tuesday - 11/8/09
Trained at around 4pm.
Got about 10 hours sleep which is brilliant at the moment only working 30 hours per week - just brilliant. I have time to do what i need to do, set up the business, eat a heap and train.
Front squat 10 X 5 every 90 seconds @ 70kg - to get some good volume in and i find it promotes a good hormone response - first time front squatting in a while felt good after about the fourth set - good but brutal.
Then a CF Football WOD
4 rounds
12 2 pood KB swings
12 Knees 2 Elbows on rings
12 Double Unders
11.40
Was suppose to be 21 reps but i scaled it, was brutal but felt good to start CF again. Need to build up my work capacity.
Got about 10 hours sleep which is brilliant at the moment only working 30 hours per week - just brilliant. I have time to do what i need to do, set up the business, eat a heap and train.
Front squat 10 X 5 every 90 seconds @ 70kg - to get some good volume in and i find it promotes a good hormone response - first time front squatting in a while felt good after about the fourth set - good but brutal.
Then a CF Football WOD
4 rounds
12 2 pood KB swings
12 Knees 2 Elbows on rings
12 Double Unders
11.40
Was suppose to be 21 reps but i scaled it, was brutal but felt good to start CF again. Need to build up my work capacity.
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