Road back

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

Moderator: Dux

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

Re: Road back

Post by Yorkie » Thu Feb 13, 2014 4:33 pm

13 2 14
8 - 6 - 4
Power clean
S press
Front squat

All with 40 kg

Weight circuit once through 15 reps each
Goblet squat 25kg
Ham curl 15 kg
D bench 2 x 20 kg
S press 2 x 15kg
Curl 2 x 10 kg
Tri press 30 kg
Lat pull 40kg

Run 1.5 miles
Increase speed by .5 mph each min
Start at 6mph - 8mph back to 6 -8mph

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

Re: Road back

Post by Yorkie » Sat Feb 15, 2014 9:03 am

14 2 14
20 min hard run 2.25 miles
50mixed abbs

10 x 1 chin every 30 seconds

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

Re: Road back

Post by Yorkie » Mon Jun 23, 2014 8:17 pm

Not logged for ages as I've been a slack arse dealing with injuries and general lack of interest in training with any structure.

Have put together a new programme based on work outs that will leave me feeling more energised and enjoy through summer

19 6 2014

20 min of
10 rows on trx
10 swings 24kg
10 push ups
10 squats

Turkish get up & windmill 5/5 14kg


20 6 14
Run 2 miles at 8.5 min miles

Stew smith ab routine

21 6 14

Steve maxwell k bell 300 using a 16kg bell

Worked steadily not for time


22 6 14
12 min run test - 2690m

8 -6-4 with 50kg as a light / speed day
Power clean
Press
Front squat
Dips


23 6 14

4 x row 500m
All at 1.40 ish

Abs routine 20 reps x2

20 mins stretching

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

Re: Road back

Post by Yorkie » Fri Jun 27, 2014 7:28 pm

26 6 2014

Run 2.25 miles at 8.5 min miles

4 rounds stew smith abb routine with 2 chin-us at start of each round

Curls press tri ext super set x 2 / 15. 15kg

27 6 2014

8 -6-4
Power clean 60kg
Press 60 50 50kg
Squats 50kg pause at bottom - more physio than strength
Bench 70kg

10 8 6
Lat pulls 55kg

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

Re: Road back

Post by Yorkie » Sat Jun 28, 2014 1:29 pm

28 6 14

5 rounds with 1 min rest between rounds

5 l/r dumbbell snatch from the floor 20kg
10 swings 24kg
10 burpee

Burpees are done fairly strict with a true push up, rather than a cf style sprawl and jump

Farmers walks
2 laps of the gym - about 50m x 3
2x 20kg dumbells

Abb routine 2x20


Goblet squat / lunge stretch / goblet squat with curl to work on my hips

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

Re: Road back

Post by Yorkie » Thu Jul 03, 2014 8:41 pm

02 7 14

Power clean 8 -6-4 60kg
Press 8 -6-4. 50 kg
Squat 2x10 50kg
Bench 8-6-4 60kg


03 7 14

Run 15 mins @ 8.5 mph
Skip 15 mins

Bag work 1 min work 1 min rest
4 rounds

Last two sessions trained at work and muggy as hell. No air at all

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

Re: Road back

Post by Yorkie » Mon Jul 07, 2014 1:07 pm

4 /7/14

20 mins of
3 chins
6 burpee
9 ball slams
12 wall ball

Did about 8 rounds

Abb routine

5/7/14
30 min road run at easy pace


7/07/14
4 rounds barbell complex 5 reps each

Power Clean and spilt jerk 5x3 60kg

Hang power Snatch and ohs 6x2 40kg


Emom farmers walks 11 walks 2x25kg dumbells

This shouldn't have been part of my plan, but fancied just playing today

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

Re: Road back

Post by Yorkie » Wed Jul 09, 2014 3:59 pm

8 7 14

3 mile run at easy pace

About 25 mins ish but forgot to start my timer
Felt good and could have gone further

9 7 14

11 rounds of
10 trx rows
10 push-ups
10 swings - 24kg
10 squats

About 22 mins

Arms superset + squats 15 reps

Abb routine 4x10


Bloody hot again today

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

Re: Road back

Post by Yorkie » Sun Jul 13, 2014 2:54 pm

12 07 14

12 min hard run at 12.5 kph

Stew smith abb routine x5 with 2 chins

Note to self -13kph is min for target

Had run for 10 mins before I realised the treadmill was on 2.5 % incline rather than the 1.5 it should be


13 07 14

4 x complex 30kg - 8 reps each
Power clean 3 x5 65kg
Press 8 6 4 55kg
Ohs 8 6 4 40kg
Goblet squat 2 x 10 27.5kg
Dips 8 6 4


No snap in my hips. May drop power clean and just dead lift for a while, then use kettle bells etc for explosive work

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

Re: Road back

Post by Yorkie » Tue Jul 15, 2014 3:41 pm

15 07 14
2 rounds warm up

1 min of the following 2 x 12.5kg dumbbell
Deadlift
Forward and backward lunge
Press up
Rope pull
Push press
Renegade man maker

Rest 2 min between rounds
X3

Farmers walks x5 - full gym 27.5kg dumbells

Abb routine 1 x20


Weight on the used is light in order to hit high reps but with good form
. But it is far to light on the deadlifts as round 1 I hit 40 odd reps. But struggled on rounds 2/3 with the push presses
Good lung burner and Gpp workout

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

Re: Road back

Post by Yorkie » Wed Jul 23, 2014 7:59 am

Missed logging a weeks training, but To be fair it was pretty shit.
The heat is high and muggy by uk standards so all sessions where basically show up and grind through.

This weeks stuff

21 07 14
Run 2.7 mile steady pace - to the park and then long route back
23 mins

Run felt good in the heat


22 7 14
2 rounds of warm up

5 rounds
5 d bell hang snatch l/r. 20kg
10 swings l/r 20kg
10 burpees

Rest 1 min

5 farmers walks - 2 laps of the gym rest 30secomds
2 x 17.5 kg

Abb routine 20 reps

Farmers walks are light but twice as far as I usually walk.
The first 2 were easy. Last few had a horrible burn in the forearm.

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

Re: Road back

Post by Yorkie » Wed Jul 23, 2014 5:22 pm

23 7 14
13 min run at 12.5kph

8 6 4
Deadlift 80kg
Press 52.5
Front squat 52.5
Dips

Run felt great but that might be the 2 cans of redbull prior to getting to the gym.

Still going very very carefully with my hip and using super ligt weights to start with,
But I did get some good coaching on coming out of the hole on squats.

It seems the way I have been doing it looks like a "spaz" and no wonder my hip is fucked !

On heavy singles and triples I was coming straight up so knees were pretty much in front of my toes
Need to work heavy sets in the ame grove as my light volume sets

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

Re: Road back

Post by Yorkie » Mon Jul 28, 2014 3:12 pm

26 7 14

Maxwell 300
Did it twice once with 16kg rested 3 mins then again with 14 kg.

Still really struggling with Cossack lunges. The first set was half lunge and curl.
Second set was full lunge but used trx for support

27 7 14

1 min skip
1 min bag work
30 mins

28 7 14

Ran 4 miles
Did the mill route turn round point time was 17m 34
Final time 36m 35

Knocked 3 mins off my pb and felt good all the way round

This programme may be working

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

Re: Road back

Post by Yorkie » Wed Jul 30, 2014 6:24 pm

30 7 14

Warm up - 2 rounds of the complex 40kg 8 reps each

8 6 4
Deadlift - 90kg

8 5 4
Press - 60kg ( pissed I missed the last rep on set 2)

8 6 4
Front squat 60kg

8 6 4
Bench 80kg

Today should have been a conditioning day. But felt wiped out after 2 shitty nights at the fire station.
Very happy with today, squat technique is coming on and no pain in my hip

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

Re: Road back

Post by Yorkie » Thu Jul 31, 2014 2:52 pm

31 7 14

4 rounds
Run 400
6 chin ups
21 swings 20kg


Turkish get ups & windmills
3/3
20kg

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

Re: Road back

Post by Yorkie » Mon Sep 08, 2014 4:52 pm

After three weeks if lying in the sun on holiday, smoking at least 40 ciggies a day and eating like a king, it's back to training.

Up until Christmas I'm going to follow a very simple format. From reading various threads and logs, I intend to go simple and old school.

2/3 sessions of steady state cardio ranging from 20 - 40 mins

1 dedicated lifting day - as I'm weak just 3x5 on dead, shoulder press and front squat followed by farmers walks

1 complexes day from dan johns list

When I get chance a gpp day of doing some conditioning circuit type stuff. Kettlebells, stuff from Ross or non retarded cf stuff

The gpp is to hopefully stop my butter flying to the next best thing

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

Re: Road back

Post by Yorkie » Mon Sep 08, 2014 4:54 pm

Sunday 7 sept

Complex day

Complex b with 30kg 5x8
Daily abbs
Stretch

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