topless Tuesday

This is alas but a title for now.  Today was time for an IP cardio session.

• Skippping x 3 min + Mobility Warm Up

Sprints on Artifical Turf – Spider test 130m x6 each completed in 45secs with 45secs rest (Tough)

Strengh circuit – Pyramid 10 down to 1 back up to 10 reps

• KB Squat 16kg
• Inverted Row (Knees Bent)
• Push Up

• Time Down 4:10
• Time Up 4:50

Sprints on Artifical Turf – Spider test 130m x6 each completed in 45secs with 45secs rest (Tough but paced better)

Strength Block Ladder
5,4,3,2,1 reps 1,2,3 4,5 reps TIMED KB =16kg
KB Clean
KB Press
KB Row

Up and Down 4min 35sec

Friday Freedom

Another fine day with a rower in sight so condiitoning was on the cards with EQ.

So the session looked a bit like this

IP warm up
10′ prowler @ 60kgPush alternating to 120kg pull (Great Fun)

15′ of 5 x KB Deadlift e/s (24kg) , 5 x Military Press (16kg) , 5 x Pull Ups – [b]15 Rounds[/b]

10′ prowler @ 60kgPush alternating to 120kg pull (Great Fun again for EQ)

15′ of 10 x Goblet squats (16kg), 10 x I-Row, 10 x Press UP 14 rounds

It was a good session over all for myself and a horror for EQ who learnt a little trick about pre – workout nutrition

So here is to a relaxed weekend and cranking this all up next week

Yes, I was on holidays

So the one or two that keep and eye on my blog may have noticed the lack of any comments last week.  Quite simply i was on a happy sun holiday for a well deserved (in my opinion) break.

I touched back in Dublin on Monday morning so yesterday was more a visit to IP than a workout.

So  Tuesday has come and gone without and erg in sight but a nice straight forward conditioning session in IP. WH was back in harness so we barrelled through it together.

• Prowler 80kg and IP w/u combined
• Conditioning block (10 sets of the following)
  • KB Squat (24 kg)  x10
  • Pull Up x 5
  • Elevatwed Push Up x 10
  • Time = 9:30

• Pumelling Session
  • 3x3min rounds with WH.
  • Figured it out a little

• Conditioning Block
  • KB shoulder Press (16kg ) x 5
  • Single Leg Squat x  5e/s
  • Inverted Row x 10
• Ring work
  • Some ground work with WH – found pretty straight forward

WH is providing a simple know as you need technique so we’ll see tmrw whats on

The conditioning session from Week 2

Due to bad rest, food and sleep this session was a blow up my first time through as the second strength block took 23mins !!!! So here goes the second attempt

Warm Up

40kg prowler for 10 mins @30sec trip

IP wu

Prowler Figther Set 3x3min sessions with 1 minute rest

• Reps 8 – 7 -7

Strength Block (As Quickly as possible = 13:15 down 25secs

• 100 KB Squats @24kg
• 100 x 60kg Bench Press
• 100 Pull Ups

Prowler Figther Set 3x3min sessions with 1 minute rest

• Reps 7 – 7 -7

Strength Block (As Quickly as possible = 15:08 – 8mins felt as good as it could)

• 200 Box Jumps
• 200 Push Ups
• 150 Inverted Row

The session felt good and i’m looking forward to a good session tomorrow as it is my last.  Rest week is calling me !!!

A little more conditioning anyone

Warm Up

40kg prowler for 10 mins @30sec trip

IP wu

Prowler Figther Set 3x3min sessions with 1 minute rest

• Reps 7 – 7 -7

Strength Block (As Quickly as possible = 13:40)

• 100 KB Squats @24kg
• 100 x 60kg Bench Press
• 100 Pull Ups

Prowler Figther Set 3x3min sessions with 1 minute rest

• Reps 7 – 7 -7

Strength Block (As Quickly as possible = 22:40)

• 200 Box Jumps
• 200 Push Ups
• 150 Inverted Row

I was pretty wiped out on this block. So its home for food, food and bed.

Conditioning 90mins

Here is the heart rate monitors version of todays session.  I’ve added what I was up to.

So after an early morning run to the dentist WH had the following conditioning block ready for my good self

Prowler + 70kg – 10min
IP Warm Up

Prowler “Fighter Block”  3x3min at 70kg  1min rest between reps
Up & Backs = 7, 8, 7

5min Rest

Strength Block Ladder
10,9,8,…..2,1 reps 1,2,3 …… 9,10 reps TIMED
Potato Squat 16kg KB
Push Up
Inverted Row

Down 4min 30 secs
Up 4min 51 secs

5 min Rest

Prowler “Fighter Block”  3x3min at 70kg  1min rest between reps
Up & Backs = 7, 7, 6

5 min Rest

Strength Block Ladder
5,4,3,2,1 reps 1,2,3 4,5 reps TIMED KB =16kg
KB Clean
KB Press
KB Row

Up and Down 4min 57sec

5 min Rest

Prowler “Fighter Block” 3x3min at 70kg  1min rest between reps
Up & Backs = 7, 7, 7

So a total time of 90mins for me.  Anyone who can try it out and let me know how you do.   I retry this session again in 2 weeks and i’m expected to improve

The Longest, Short session

So I found my way into the gym yesterday with KF for a reintroduction session.  We did a chest and biceps session and woke this fine day a little tender but to be expected.

So wanting to keep the pain flowing I headed in for a little bit of cardio fun

Todays session

Row 4 x 600m / 60 sec rest

Pace : 1:44.4  – 1:43.9  – 1:43.6 1:42.8  = 8:17.8

Circuit training

KB Swings x 10 – KB Rows x 10 e/s – KB Press x 5 e/s    – 15mins 12 sets

Row 5 x500m / 45 secs rest

Pace: 1:45.2 – 1:45.3 – 1:44.7 – 1:44.9 – 1:43.8

Circuit

Reverse Lunge x 5 e/s – Pull Up x 3 – Press Up  x 10  – 10 mins 8 sets

At this stage I knew it was time to pull the plug on this one, need to keep the joints moving all week !

Time to get a little fatter

So after all the testing last week it was on mature reflection that we decided it was time for a bit of a strength phase.

So its a four day week based on my results from testing.  The formula is all based on volume and percentages to try and get a bit of strength back in. I’m tipping the scales at a healthy 114.2kg so plenty more eating will be done to support this strength phase without trying to put on too much camouflage. The water monkeys have gone a little quiet at the moment so i’ve had little oppurtunity to get on the water.

So what is it i’m up to.  So as you know [for anyone who reads this blog - do say hello] my testing results are below.  this is being taken and plugged into a percentages calculator to give me the weights for my lifts.

The days look like this

Bench Day

• W/U & Mobility Work
• Bench W/U
• 8@40%
• 5@50%
• 3 Works Sets as per the percentage calculations
• 10 x 5 @ 40%
• DB Row 10 x 5 [35kg]
• Abs/Trunk/Core
• Bridging/Side Bridging/

The same template is used on the other 3 days – Squat Day, Press Day and Deadlift Day.  the only exception being the supplementary exercise changing to a Leg Curl, Lat Pull Down and Leg Extension respectively…  So i’ll post up my first few days when i finish this evening.  So as you may have guessed with this volume of weight being shifted around cardio will settle to the back seat for a little time..

So the long weekend

So after a normal Friday sessions the energy levels were down, but for some reason I felt the urge to hit the water on Saturday morning.  I had a good row on an early sunny river liffey.  Even managed to get the ‘tub’ moving at some sort of rate.

So with the bank holiday I decided to take Sunday off and do my long run on Monday.  So from my country training camp I headed out with no set route or time and see how I felt.  To give the short story I ended up running over 15km.  Enough to say I just ran out energy on the way back uphill. Surpisingly no ill effects today so looking forward to getting into the facility as per the norm !

Just A Trot

Headed out for a little trot this evening to burn off a few calories. Managed to get 40mins in around the park.