Friday Fun

Another week comes to a close after an easy enough intro back to my training regieme. As life got in the way I only got 1 session in.

Repitition Session

• W/U Single leg Deadlift 5×10@30kg
• Ab Pull Down – 3×30@Green Band
• KB Row 5×10@24kg e/s
• Push Up – On handles 5x30reps short rest
• Arnold Press 5×10@12.5kg
• Back Ext 5×10@Purple Band

This was a straight forward session and not too taxing. We’ll bring it up a few notches next week with the added rowing sessions.

another session

Friday

After a good week in IP it was time to finish it out.  Today as per schedule was for a repitition session to ease the wknd in

• IP Warm Up & Mobility Work
• Squat – 2×12 @ 40kg 5 x 10@60kg (Deep Slow Squat)
• Ab Roll Out 4 x12
• Chin Up 5 x10 @ BW
• DB Row 20kg e/s
• Leg Raises 4 x12 (Straight Legs)

Going to feed well over the wknd and be ready to step it up again next week.

Topless Tuesdays

After a busy day earning my crust I was glad to enter the physcological battlefield of IP. The legs are still a little still from the slow leg work yesterday so the couple of reps ahead could only help

Repitition

TB D/L 60kg x 8 80kg x 8 100kg 5×5
Fitter Bridging 3×60′ (Elevated & Black Band)
Dips 5×10 @BW
Inverted Rows 5x(10+10)
BB Shrugs 50kg 5 x 10

Start Over Again

So after 2 weeks of travelling, eating and not consistent training today signalled the start of a new plan.  I have prioritised getting my strength and mobility back  on track.

So after a bit of scales searching = 110kg is now a reality and needs to be sorted.

Monday Session

Strength

IP warm up x2 + Extra Mobility Work
Box Squats: 60kg x8, 80kg x8, 100kg 5×5 (Done slow and deliberate)
DB RDL: 25kg 4×8
DB sit ups: 12.5kg 3×20
DB incline press: 20kg x8, 20kg x8, 40kg x5 x 5
DB row: 40kg 3×8, 45kg x1
DB curls: 20kg x 4 x 8

Tuesday and Wednesday – 2 for 1

This week is turning out to be more about life than training.

So a very weary me dragged myself into IP late last night

• Squat 12@75 6@95 3@115 12@85 6@105 3@125
• Reverse Hypers 4×15@60kg
• Fitter Bridging 60/60×5
• Pull Up 8@10 4@15 2@20 8@12.5 4@25 2@30

My body has been drained due to lack of sleep and life – wish i could say drinking and partying but alas no

Wednesday

Simple recovery row for 5km at 1:57 pace

Friday Fun

So last Friday was my normal trip to Egypt…..

the pyramid session went something like this

• 250  1:24.6
• 500  1:29.2
• 750  1:32.1
• 1000 1:34.2
• 750 1:32.2
• 500 1:30.4
• 250 1:19.6

This session was a hard slog but was glad to get there and really happy with the final 250m sprint for the line.

Feeling pretty tired I left my weight session until Saturday morning

• Trap Bar DL  12@105 6@125 3@145    12@120 6@140 3@160kg
• Reverse Hyper 4×15@60kg
• Ab Roll Outs 12′s
• Bench Press 12@65 6@85 3@105 12@70 6@90 3@110
• DB Curl 22.5kg x 12 x 4

This workout felt really strong and enjoyed it with JG by my side to keep me going

So this is week 2

So here we go for our second round of 250′s.  I had a good rest and wanted to lay down some solid, fast and consistent times.  My rest was reduced to 40secs from 45 sec last week.  So this is how the Monday session went

250m
1	2	3
47.1	47.1	46.9
47.4	46.8	46.8
47.5	47.2	46.8
47.2	47.2	46.4
46.9	46.9	46.7
47.0	47.0	47.4
47.2	47.6	47.2
47.0	46.8	47.5
46.8	47.1	47.1
46.8	47.0	47.0
7.50.8	7.50.7	7.49.7
1.34.1	1.34.1	1.33.9
29	30	31

So in case you are too lazy to look back I knocked off approximatley 20secs of each set of 10.  The row was more difficult but under control the speed felt fine.  But i’m in no doubt i’ll feel it later.

PM – Ladder Weights session

Warm Up

• Prowler (40kg) 5 mins
• IP Warm Up (ask if you need to know what this is)

Weight Session

Trap Bar Deadlift

• 12@100kg      6@120kg  3@140kg
• 12@110kg   6@130kg  3@150kg

Great lifting and felt strong

• Reverse Hypers – 4×15 @60kg
• Ab Roll Out – 4×15

Bench Press

• 12@60kg   6@80kg  3@100kg
• 12@70kg   6@90kg   3@105kg

• Inverted Row – 5 x 10 @ BW

250m
1	2	3
47.1	47.1	46.9
47.4	46.8	46.8
47.5	47.2	46.8
47.2	47.2	46.4
46.9	46.9	46.7
47.0	47.0	47.4
47.2	47.6	47.2
47.0	46.8	47.5
46.8	47.1	47.1
46.8	47.0	47.0
7.50.8	7.50.7	7.49.7
1.34.1	1.34.1	1.33.9
29	30	31

A Little Extra

Saturday morning brought the fun of watching others train for a while.  So after a good 2hrs of coaching work I got down to a little bit of work

Warm Up

• IP Warm Up

Weights

• Squat Ladder – 12×65kg – 6×85kg – 3×105kg
• – 12×75kg – 6×95kg  -3×115kg

Reverse Hyper – 4×15@60kg

Fitter Bridging – 4 – 60/60

• Pull Up Ladder – 8×5kg – 4×10kg – 2×10kg
• – 8×5kg – 4×15kg – 2×20kg

Alt Arm DB Press – 4×8@35kg

Side Bridging – 3 x45/15

I had no adverse effects of the stomach issue from last week !!

Next week is set up for seven sessions 4 rowing and three weights.  My skinfolds and weight are about right.  So plenty of eating today and ready to hit some serious times and weights next week.

Bit Of Work

So the weather here [snow] has been curtailed my movements a little  but the gym was investigated yesterday.  My little brother trained with me and we did the following

Warm Up

• Prowler (40kg) 5 mins
• IP Warm Up (ask if you need to know what this is)

Weight Session

Trap Bar Deadlift

• 12@90kg      6@110kg  3@130kg
• 12@100kg   6@120kg  3@140kg

I found this a little light and need to increase gradually

• Reverse Hypers – 4×15 @60kg
• Ab Roll Out – 4×15

Bench Press

• 12@50kg   6@70kg  3@90kg
• 12@60kg   6@80kg   3@100kg

• Russian Twists – 10kg medicine ball – 10 e/s x 3
• Bat Wings 3 x 10 sec

Day 3 Delight

AM

Onto the erg after the river row last night.  I was doing 10×300 and looked to keep them all under 55secs with a 30sec rest.  The legs were a little empty but I got it done with slightly longer breaks near the end.

PM

Got in plenty of food and nutrition before getting my groove on this evening. It seems to have paid off

• Straight Bar Deadlift – 2w/u sets and 5 x 8reps – 70 70 – 120 130 130 140 14o
  
• Leg Extension – 3 x 12 reps – 85 85 90 (Strong)
  
• Standing Ab Pull Down -3 x 12 reps 60 60 60
  
• Upper Mobility Work
• Flat D/B Bench – 2w/u sets and 5 x 8reps  35 37.5 x 4
  
• Back Extension – 3 x 15 reps + 15kg
• Bicep – 3 x 12 reps 22.5 25.0 x2

So a mixed bag today but glad to have it done.