Road back

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Yorkie
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Road back

Post by Yorkie » Thu Sep 19, 2013 8:41 am

17/09/13
4 rounds
Dead lift - 5 reps @ 80% 5rm 104kg
Suitcase dbell lunge walk 6 l/r 20kg
Abb twists x 20 @10kg
Weighted sit up x 10 20kg
Row hard for 20 seconds 110m minimum

Finisher
3 rounds work 4 min rest 1
14 sit ups
12 ball slam
10 wall ball
8 pull ups

5 rounds plus 12 ball slam

18/9/13

Work pt

Run 20 min @8.5 min mile
5 rounds min on, min off
Heavy bag mostly elbows, knees, hooks and head

Yorkie
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Re: Road back

Post by Yorkie » Thu Sep 19, 2013 1:54 pm

19/09/13

5 x
3 clean, 1 jerk @55kg

4x
Farmers bars, walk 4 lengths of gym @ 100 kg
Dead hang pull ups, pause 3 seconds at top & bottom
Reverse hyper x 15

Finisher

4x
6 ball high throws
8 thrusters 2 15kg dumbbell

Run 200m

4x
10 chin ups
12 kettle bell swings 6 l/r 24kg

Run 430

16 min ish

Yorkie
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Re: Road back

Post by Yorkie » Sat Sep 21, 2013 3:25 pm

21/9/13

3 x
Ohs x 3 @ 50kg
Dips x 8
Chin ups x 5
Split squat x 8 l/r ( 2 10kg dbell)
3 standing abb wheel roll out


Finisher
3 rounds

Run 430
5 box jumps and step down
10 push press ( 2x17.5 dbell)
15 swings @ 24 kg

10 mins ish

Tough session after a night shift.

Yorkie
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Re: Road back

Post by Yorkie » Mon Sep 23, 2013 5:08 pm

23/9/13

Back squat 7x3 @ 85% of 3 rep max - 90kg

3 x ( only managed 1 )
1 arm shoulder press 8 l/r @20kg
chain saw row 10 l/r @20kg
15 v sits
20 med ball twist


Finisher
Run 430m

9.8.7.6....1
Goblet squat @16kg
Dbell hang power clean 2x15.
Press ups

Run 430

Took 14 mins

Squats were all atg, but last 3 felt like they were ground out, and all 7 sets took nearly 35 mins !
si joint and hip felt good.

Tonic section was hell, my abbs are ruined from the standing roll outs on saturday

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Mon Oct 07, 2013 9:59 am

Not had Internet access for a while, so a few to add

24/9/13
Push press 5x5 @ 85% of 5rm


One arm dbell bench 30kg x8
Pull up ladder 1,2,3
Good morning 40kg x 15
Back extension x10

Run 200m
7 dbell thruster
7 burpee

5 rounds

This was sucked like a teen in the gay village

Yorkie
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Re: Road back

Post by Yorkie » Mon Oct 07, 2013 10:04 am

27th sep
Deadlift 6x3 at 85 % 3rm - 110kg


3rounds l/r
8 Kbell snatch
8 Turkish sit up - first part of the get up
5 high step downs touch and go

The step downs are stand on high box, step down with one leg, brush the floor, return to standing on the box.

Finisher

Run 430

6 box jump 24 inch box
8 press ups
10 ball slam. X3
10 lunge walk
8 ball high throw
6 cal row

Run 430

12 mins

Yorkie
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Re: Road back

Post by Yorkie » Mon Oct 07, 2013 10:08 am

Monday 30th

back squat 5x5 at 87% 5rm - 87kg

10 reps of the following
Kbell snatch
Clean
Rack squat
2 lengths of gym waiters walk

Run 430
4 6 8 10 12
Pull up
Wall ball
Power clean
Run 430


Legs and hip don't feel good at all today

Yorkie
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Posts: 99
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Re: Road back

Post by Yorkie » Mon Oct 07, 2013 10:12 am

Tuesday 1 October
6 super sets
Bench 3 reps @87% of 3 rm -82kg
3 pull ups


3 rounds
One arm press x6
Standing twist x20
Cross walk 4 lengths

Finisher

Work 1 min rest 20 seconds
Work 2 mins rest 30 seconds
Work 3 mins rest 1 min
Reps of 1,2,3,4,5 and back to 1
Couplet 1
Press up
Dbell f squat

Couplet 2
Dbell ppress
Air squat

This left me broken on my back

Yorkie
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Posts: 99
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Re: Road back

Post by Yorkie » Mon Oct 07, 2013 10:13 am

2 10 13
Work pt
Maxwell 300 kbell workout

3 10 13
Work pt
3o mins of
1 min skip
1 min bag work.

My hip is fucked need to see the physio

Yorkie
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Posts: 99
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Re: Road back

Post by Yorkie » Tue Oct 08, 2013 2:08 pm

7 10 13

I've been advised to lay off anything heavy by the physio, so looks though I may have to run a body weight cycle for a while. It's very frustrating as I'd only been back on the weights for a couple of months.

Run 2 miles @ 8.5mph

3 rounds

3chins
15 bench dips
10 press ups
10 situps
10 press ups
10 leg raise
10 press up
10 v sit

Arm burner to finish 10kg
15curl
15 shoulder press
15 tri ex
X3

Yorkie
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Posts: 99
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Re: Road back

Post by Yorkie » Wed Oct 09, 2013 8:49 pm

8 10 13

Run 1 mile
20 squats 40kg
30 abbs
20 walking lunge 2x12.5 kg dbell

Run mile
20 lunge
20 squat
30abbs

Run mile
30 abbs
20 squat
20 lunge

Nice session runs all at 8.30 min miles, hip felt very good so kept loading very light and went for higher reps

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Thu Oct 10, 2013 4:53 pm

10 10 13

10 x 2 min Rounds 1 min rest
Heavy bag, working on combinations, last round was just beat up the bag.

Pull up ladders 1 -3 and back down again
Normal grip,
Reverse grip
Neutral grip

Since I can't kip with my hip I may as well try to sort out my pathetic dead hang numbers

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Sat Oct 19, 2013 1:10 pm

In light of my hip stuff going on, I'm going to run stew smiths intermediate plan.
It's mostly body weight stuff, and any weights are done circuit fashion with one set taken to failure at around 15 reps. Similar to mike cavistons ideas on weights.

It looks pretty simple on paper but time will tell.

18 10 13

Run 20 mins at 8.5 mph

10 rounds
10 jumping jacks
10 press ups

Stretch everything

Stretching is new for me.


19 10 13

10 rounds
15 squat
15 sit ups

Weights circuit x 15 reps once through
Squat 60kg
Bench 60kg
Dead lift 60kg
mp 30kg
Walking lunge 15 kg plate overhead 30 steps
Curls 2x 15kg
Tri ext 20kg
Lat pulls 50kg


The weights need some experimenting with, most were to light . I've a chart somewhere that will give optimum % or 1rm to use, prelpin chart I think it's called

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Mon Oct 21, 2013 9:08 am

20 10 13

Work pt
20 min run 2.3 miles

Stupid amount of Abb work

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Thu Oct 24, 2013 1:53 pm

21 10 13

5 rounds
Max chins
10 press ups
10 sit ups
10 press up
10 leg raise
10 press up
10 v sits

5 rounds
15 bicep curl
15 tri extension.



A weird arm workout, have never really been one for curls, but that's what the program tells me to do. So I do it.

24 10 13

25 min non impact cardio - x trainer increase levels x2 every min and back down again.

Weights circuit
Bench 60kg - 17 reps
Squat 60 -15
Dead 60kg -18
Press 40kg - 13
Cable row 55kg - 14
Walking lunge - 20
Ez curl 40kg -15
Tri push down 35kg - 20

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Tue Oct 29, 2013 5:25 pm

Missed logging a few days, work has started to get stupid with the build up to bonfire night on the 5th of November.

Basically I've done some running, push ups and air squats.

Im t the end of week 2 of this programme and to be honest I'm not enjoying it at all,
I don't know if that's a sign that I should push on with it. Or If its my body telling me to fuck it off and go do something I enjoy. Maybe revisit some of Ross enamaits stuff.

I could do ii if I sub and scale, I also have his old warrior fitness books.

29 10 13
3 rounds as a steady circuit
All at 15 reps
Squat 70kg
Incline bench 50
Dead 80
Military press 40
Lat pulls 60
Curl 2x 12.5 dbell
Skull crusher 25kg

2 rounds of the abb circuit

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Wed Oct 30, 2013 5:14 pm

30 10 13

3 rounds
Run 5 minutes
20 goblet squat
10 lunge l/r

5 rounds
Max chins - 6 in a neutral grip pb
10 press ups
10 sit ups
10 press ups
10 leg raise
10 press ups
10 v sits

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Wed Nov 06, 2013 11:08 pm

Bonfire madness is finally over. Managed to get a few sessions in since my last post but nothing fancy.

6/11/13

5 rounds
10 jumping jacks
10 press ups

2 rounds
10 clean & pp
10 squat
10 bench
10 dead lift
10 cable row
10 curl
10 tri ex

All done with 40kg no rest between rounds. Minimal between exercises

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Tue Nov 12, 2013 10:20 am

7 11 13
30 min trail run

Done after nights, felt shit and slow

9 11 13
4 rounds dumbbell circuit
Work one minute, rest 15 seconds,

3 mins between rounds

Deadlift - 40kg
Lunge - 20 kg
Press ups
Row 30 kg
Push press 20kg
Renegade man makers to military press 20 kg


11 11 13

20 min interval work
1 min @ 5.5mph
1 min @ 9 mph

Incline of 1 %

5 rounds of core circuit
Max chins
10 press up
10 sit up
10 press up
10 leg raise
10 press up
10 v sit

Used to use this cardio workout a fair bit. It's the first time I've used it in about 2 years.
I remember it being easier and I could run faster !

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Tue Nov 19, 2013 2:03 pm

Training has been a mish mash recently, a couple of circuits and a couple of runs.

But I finally got the all clear from the physio to lift again, as long as (and I quote) stop doing stupid shit and grinding out reps with iffy form.

Going to follow a routine I found from dan Jons website called mass made simple light.
3 workouts, same exercises per workout but different rep schemes.
From what I can gather the weights are based on rpe similar to easy strength.

Add in some running and find the love of being in the gym again.

19 11 13
Workout a - back focus
Clean and press 3 x5. 30kg 40kg 50kg
Squat 3 x 10 60kg 70kg 60 kg - should have gone to 65 then 70
Romanian dead 1x20 40 kg
T bar row 5x5 30kg 40kg 50kg 55kg 55kg
Chins hit 25 reps - 3 on the min for 7 sets, a double 2 singles
Bench 3x5 60kg 70kg 60kg
Curl 40kg 30kg 30kg
Farmers walk 4 lengths of the gym 2x 27.5kg dumbbell

Abb routine to Finnish

Need to experiment with the weights but I liked this workout and it took about an hour

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Tue Nov 26, 2013 6:09 pm

Missed a few days with a virus so taking the rest of the week to just ease gentley into the programme.

24 11 13
Clean & press 3x 5 30. 40. 50.
Back squat 2 x 10. 65 70
Romanian dead 1x20 40kg
Cable row 3 x5 55 60 60
Chins ( Hit 10 reps) 4 4 2
Bench 3 x 5. 60 70 70
Curl 2x5. 40 40
Farmers walk 2x 20 kg - 8 lengths unbroken

25 11 13

2.5 mile run at just talk pace 22 min

26 11 13

C&p 5x5. 40 45 50 55 55 kg
Squat 3x 10 50 55 60 kg
Romanian dead 1x 20 just bar
Row 3 x 5. 60 60 60 kg
Chins neutral grip 5 4 1
Bench 2 x 10 60 70 kg
Curl 2x 10 20 20 kg
Walks 2x 30kg - 4 lengths

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Wed Nov 27, 2013 1:22 pm

27 11 13
Jog 5 min to warm up
15 mins of
1 min @ 6mph
1 min @ 9mph
5 mins jog @ 6mph

5 rounds
Stew smith press up / abb circuit

Runs felt good today managed to do all with resting

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Sat Nov 30, 2013 3:57 pm

28 11 13
Work pt

5 rounds
24 squats
12 press ups
6 chins - thin band
30 seconds bank bridge
1 min plank
100 skips


29 11 13
Work pt

10 rounds
1 min skip
1 min bag work

Abb routine 20 reps


30 11 13

Run 2.75 miles at just talk pace
25 mins

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Sun Dec 01, 2013 3:13 pm

1 12 13

Run a mile to warm up

C&p 3 x 5 - 50 50 50
Squat 3x10 - 50 60 65
Rom dead 20 reps empty bar
Row 5x5 -50 50 55 60 65
Bench 2x10 - 70 70
Chins 4 4 3
Curl 3x5 - 35 35 35

Trained after a night shift, everything felt heavy today

Yorkie
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Posts: 99
Joined: Sun Aug 25, 2013 4:06 pm

Re: Road back

Post by Yorkie » Wed Feb 12, 2014 10:18 pm

Back logging after letting it slide. Have kept up training but need to start logging for feedback and accountability

12 2 13
5 rounds
Max chins
10 press ups
10 sit ups
10 press ups
10 leg raise
10 press ups
10 v sits

3 rounds
Run 5 min @ 8.5 min mile
20 squats
10 lunge l/r

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