2/6/10 Wed

2/6/10 Wed
5x10 16kg swing
5x10 24kg swing A1 Double (16kg) Front squat
A2 Double snatch (16kg) 5x5 A1 then A2 rest 1min and repeat 24kg Press L2 R2 L2 R2 L2 R2
Oh walk 24kg (tried to tabata it but was too hard)

1/6/10 Tues

1/6/10 Tues
5min skipping (multiple resests,my conditioning and skipping skills are way off,was going to count passes but tiat was too hard)
20 Hill sprints (this seemed like a good idea!)
Pullups on Monkey bars 3x2
Went home and collapsed

31/5/10 Mon

JD Warmup
Complex A
5x3
20kg,22.5kg,25kg,27.5kg,30kg
TGU 20KG 2R 2L
Floor press 20kgx20

25/5/10

Warmup 5min run,lunges
Back squat 20kg 2x5 30kgx5 40kgx2 50kg 3x5
Complex A 25kg 3x8 Powercurl 25kgx20

7/5/10 Wk3 Fri

(Tweaked my back yesterday so nothing heavy)
Pvc deadlift x10,20kgx20,loosing deadlift 20kgx2 then supermans on abmat.

5/5/10 Wed Wk3

Squat

(20kgx5,30kgx3,40kgx1)

57.5kgx5,65kgx3,70kgx1 got 11

42.5kg 5x10

Buster

3/5/10 Wk3 Mon

Press (20kgx5,25kgx5)40kgx5 46kgx3 52.5kgx1 got 5
Dips 7,6,4
Chins (pa) 2,2,2
Pushups (on stands) 3x12

More pics

28/4/10, roughly 15st 8pd

I may have gained a tad of fat??!

Pics

This is me 14st 7pd at the start of 5/3/1, date 15/3/10

Workouts

23/4/10 Wk1 Fri
Deads (20kgx5 40kgx5 50kgx2) 70kgx5 82.5kgx5 92.5kgx5 got 10
52kg sandbag load 5mins 13reps 7lb sledge tabata

26/4/10 Mon Wk2 Press
(20kg 2x8 32.5kgx3) 35kgx3 42.5kgx3 47.5kgx3 got 6- Dips 2x6 1x4,1,1 - Chins (pa) 2,2,1 - Pushups (stands) 3x10
GTG Chinups (pa) 1,2,3,4,5,6,7,8,9,10

27/4/10 Wk2 - Complex 2x5 20kg h clean/press/b squat/deadlift SQUAT (30kgx5)52.5kgx3 60kgx3 67.5kgx3 got 9 5x10 40kg

21/4/10 Wk 1 Wed

Complex H clean/press/b squat/f squat/deads 2x8 20kg -

Back squat 45kgx5 52.5kgx5 60kgx5 got 8

Back Squat40kgx20


BUSTER

New Workouts

My conditioning has been off so I’m changing the routine a little, I still plan on using the 5/3/1 method it’s just the accessory work that I’m changing. Looks like this:

Day 1
Press 5/3/1
Dips
Chins
Pushups (I recently discover a set of push up bars I forgot I had so I’m going to use them to get extra depth)

Day 2
Back Squat 5/3/1 (Front squat was starting to aggravate my knees)
High rep back squats 20’s 30’s whatever

Day 3
Deadlift 5/3/1
Sandbag work (Sandbag work has different elements to it, the constant I use is time and that is 10 minutes, I have two sandbags at 26kg and one at 32 kg so sometimes I’m going to take them and stack them from one end of the track to the other, sometimes hill sprints (shuffles!), zercher carry’s, throws, you get the idea!)
Tabata sledgehammer work – I have 7lb sledge and an old tractor tyre so I planning on using this as a finisher (need to look into buying a heavier sledge)

Mon 19/4/10 Wk1

Complex 2x8 20kg
Hang clean/press/back squat/front squat/deadlifts

Press 32.5kgx5 37.5kgx5 42.5kgx5 got 7 (This was tough, not hadmuch sleep, baby is teething)

Dips 3x5

Chins Palms away 3,2

Pushups on stands 3x8

BUSTER

16/4/10 Fri Wk 4

Deads (20kgx5) 45kgx5 55kgx5 65kgx5

14/4/10 Wed wk4 deload

Pvc warmup
Press 20kgx5 25kgx5 30kgx5

12/4/10 Mon Wk4 Deload

Complex - hang clean/press/b squat/f squat/deads 2x8 20kg

Front squat 30kgx5 37.5kgx5 45kgx5

Been looking at my calcualtions for 5/3/1, it appears i can't count or fucking read, will need to plug the numbers again, doh!

BUSTER

9/4/10 Fri Wk3

Complex - hang clean/press/g morning/ deadlift 3x8 20kg

Press 35kgx5 40kgx3 46kgx1 got 6

Deads (60kgx2)80kgx5 95kgx3 112kgx1 got 4

B squat 40kg 2x30

Deload next week,woop woop!

Buster

7/4/10 Wed Wk3

Complex - row/hang clean/f squat/press/b squat/g morning 3x8 20kg

OH SQUAT 25KG 3X8 (This was tough,wrist was hurting and my form was sucky,my left knee seized up again when i came back from track,not good.)

10min sandbag work at the track.

BUSTER

It's a montage!!

http://www.youtube.com/watch?v=QuHXA2VR74E

5/4/10 Mon Wk3

Complex hang clean/press/F squat/B squat/deadlift 3x8 20kg

F squat (40kgx3) 55kgx5 62.5x3 70x1 got 4 -This was tough,chuffed with 4 reps.

Dips 5kg 3x5 - These are getting hard.

B squat 40kg 1x30