Full Training Log

=======================
=== SAT 28/May 2011
=======================

Sun salutation 4x
Warm-up. I am feeling stiff. Probably should do this every morning

Wrist curls 3×15/2:30@7kg
Downward dog 3x60s
Increased the weight to 7kg before I am going away for a week (I will take my TheraBand Flexbar though)

Shoulder prehab
focus on eccentrics / eccentrics only
French doors (cable, opening) 2×15@10ku
French doors (cable, closing) 2×15@8.5ku
Front flies 2×15@5kg
Significantly increased the weights, but did mainly/only eccentrics with the goal to build more muscle more quickly. Tbd whether it works

=======================
=== FRI 27/May 2011
=======================

Sun salutation 6x
Warm-up, really. Also grooving the movement. I found that I could go much longer in the lunge than when I did them in my last Yoga class maybe 6 months ago

Wrist curls 3×15/2:30@6kg
Downward dog 3x60s
DD interlaced with the wrist curls. Focus on triangle (tough though, hip turns, probably because of short hammies)

Hamstring door stretch 8min each
Did an extra long session today. Wanted to do 10min each, but somehow that pain became stronger after 8min and I did not want to stretch into an injury

Power plate mobility work
high intensity / 30hz / barefoot, no cushion
squat bottom position 5min
calf stretch 2min each
squat mobilisation various 5min
Thought to use some of the Power Plates to further work on the mobility. I had the impression that it works quite well. I could go significantly deeper into the squat at the end of all of this

Treadmill 500m
Just a quick one to get further used to the Vibrams. Shins still hurt…

=======================
=== THU 26/May 2011
=======================

=======================
=== WED 25/May 2011
=======================

Sun salutation 4x
Downward dog 2x2min

Assistance work
Front flies 10@5kg
Side flies 10@5kg
Cable French doors 2x10each@7ku

Bent over cable rows 10@10/11/12/13/14ku

Treadmill 2000m
2x400m sprint, remainder fast walk

=======================
=== TUE 24/May 2011
=======================

Wrist curls 3×15/2:30@6kg
Jogging 1000m
Bit more of breaking the Vibrams (or my feet, for that matter) in

Hamstring wall stretch 2min each

=======================
=== MON 23/May 2011
=======================
Wrist curls 3×15/2:30@6kg

Running 3x400m
Breaking in the Vibrams, and sorting out barefoot technique

Calf stretch 2min each
Slight discomfort at the Achilles tendon

=======================
=== FRI 20/May 2011
=======================

5-way shoulder stretch 1min each

Lying wall stretches 2min each
split
squat knees out
butterfly
glutes

Hamstring door stretch 3min each
Hamstring double band stretch 1mim each

Lunge hip stretch, various load ordering
flexion only, back foot against wall – 2min each
rotation, then flexion 2min each

=======================
=== THU 19/May 2011
=======================

Wrist curls 3×15/3:15@6kg
Changed to protocol to include a 6s hold also on the non-injured tendon to strengthen it. New protocol is therefore 3×15@6kg/6-3-3-6sec

Light running 1500m total
To get used to the Vibram VFF’s. Shins hurt… Tomorrow no running!

Shin stretch 1.5min each
Hamstring door stretch 3min each
Hamstring double band stretch 1mim each
Squat stretch against wall 5min

Lunge hip stretch, various load ordering 1min each/each side
flexion only
rotation, then flexion
flexion, then rotation
flexion only, back foot against wall

=======================
=== WED 18/May 2011
=======================

Running / walking 2000m
Was not running very fast and/or long. Bought VFF’s yesterday and wanted to take them for a spin – they are markedly different from my Merrels

5-way shoulder stretch 1min each

Shoulder stretch for overhead squat 1min
with band and bar

Lying wall stretches 2min each
split
squat knees out
butterfly
glutes

Hip opener with band 2min each

=======================
=== TUE 17/May 2011
=======================

Wrist curls 3×15/2:30@6kg
Got much better – thinking about increasing the weight again…

Lying quad stretch with band – 1min each
Kneeling quad stretch – 1min each
Quads are extremely tight, which I was surprised about. Cant really do the lung hip stretch with foot up against the wall as it is too painful in the quads (and too tough to control)
High hamstring seated hurdle stretch – #41@1:30 (alternative sitting on foam roller #41@2:05)
somehow very painful; prefer the other hammie exercise for the time being
Hamstring door stretch – #52@5:15, #105@3:15 2min each
My favorite – just hanging out there
Lying hamstring PNF stretch with band – #10@1:00, also #10@4:30, #58@3:30
This one is very painful, especially in contract/relax. It is good to control though, so the pain can be limited

Lunge hip stretches #2@2:25/3:15 2min
Samson stretch on steriods – #19@5:40
Gotta look at this one in more detail – not sure I am doing it right

Hip stretch off a high surface – #20@2:15 2min each
Ouch!

Pidgeon stretch/sweep – #20@2:55, #72@1:55 – 2min each
Thats a nice one – really hits the glutes

Classic hip unimpingement stretch (lunge, with band) – #74@3:10
This one is great – really opens up the hip!

Calf stretch 2min each
This was three days in a row, so I should probably back off for a day or two.
=======================
=== MON 16/May 2011
=======================

Wrist curls 3×15/2:30@6kg

MWOD 5-way shoulder 1min each side / exercise
overhead front stretch
overhead back stretch
side straight stretch
side across stretch
back “bully” stretch

Lying wall stretches 2min each
L stretch
Split stretch
Squat stretch
Butterfly stretch

Roll-overs 3x / 2min total

Hamstring door stretch 3min each
some contract/relax

Calf stretch 3min each

=======================
=== FRI 13/May 2011
=======================

Prehab/rehab
Wrist curls 3×15/2:30@6kg
French doors (cable) 2×15@5ku
Front flies 2×15@4kg
Cable rows (bent over) 2×15@7.5ku
Dumbbell overhead press 2x10each@10kg
Did the French doors using cable to get resistance in the direction of the movement rather than it being a rotation around a static hold (ku = Keiser units; I am using on of those airpressure-resisted cables). The DB OHP was surprisingly difficult. Obviously, much higher reps than I would do on barbell (3x-5x tops; on those exercises I would hit a wall very quickly), but also the DB work is surprisingly touch in term of stabilisation

Stretching
Calf stretch 1x3min each
Hamstring stretch (door) 1x5min each
A bit of contract relax, but mainly hanging out there with some good music. Caipirinha missing…
=======================
=== THU 12/May 2011
=======================

Rehab / prehab
Wrist curls 3×15/2:30@6kg

Stretching
Paleo seat 2x5min
Calf stretch 2x2min each
Lying hamstring stretch with band 2x3min each
Hip stretch (lunged) 2x2min
Did mainly plain stretching, and with focus on my problem areas: low squat (still cant squat comfortably down without coming off my heels if I dont have a weight), hamstrings, hip, calves

Barefoot walking technique
ca 10×100 steps
I find it awfully difficult to walk (or run for that matter) with the balls of the feet hitting the floor first. I always went heel first, and strongly so (ask our neighbors downstairs where I grew up…). So now just trying to grove the movement where the ball of the foot hits first so that the impact is dampened (heel first in barefoot shoes is a bit hard).

=======================
=== THU 5/May 2011
=======================

Bench Press 5×5@75kg failed
4×5@20
5@40
2@50/60/65/70
2×5@75 failed last rep of second set
long break
2×10@40 LAP (30s rest, RLR 0.8)
failed the rep on the second heavy set and slightly squeezed my finger when racking. Started swelling up a bit so cooled it down for 10min. Did not continue with the heavy set, but did do the LAP

Wrist curls 3×15/2:30@6kg
this went alright 🙂

Pull-ups / Chin-ups 5×5@-26
weight 0kg, support 26kg at bottom
wide grip, prone
this was real wide-grip (I did change nomenclature half way through) so slightly tougher than ydays. Apart from the first set I generally could not do the last one all the way up. Should use 1kg steps on this one until further notice

Dips 3×3 medium handles
failed on the second set – too close to bench? Or just a bad day…

TRX hold 1x30s
did not have energy for more … bad day

=======================
=== WED 4/May 2011
=======================

Back squat 2×8@100
Warm-up 5@20/20/20/20/60/80/90
2×8@100
Slow start into squats again. I might be living London for a while, and not sure whether I will have such a good free-weights area again (also read Rip’s article in t-nation). I figured that most of the other stuff I will be able to do, but squats without a power rack is not great. Will go for a 2×8 or 3×8 progression this time – I dont want to be too far ahead in the weights of squat wrt deads. Also I want to see how this is metabolically different (I could feel that the first 5 reps were a breeze, but it was downhill from then – big surprise given that my main protocol is 5×5)

Pull-ups / Chin-ups 5×5@-26
weight 0kg, support 26kg at bottom
medium grip, prone
1 fail at last
did those on the power rack rather than on the dedicated stand upstairs. decided that this is where I’ll go for the progression. note that medium grip is largely the same as last time, but I decided to keep the moniker “wide grip” for the whole width of the handles. Will also probably alternate the grips between medium and wide to keep load on my tendons to a minimum

Wrist curls 3×15/2:30@6kg

Dips 3×3
narrow handles

=======================
=== TUE 3/May 2011
=======================

Press mil 3×3@50 PR
mil 3@20/30/35/40/45/47.5
mil 3×3@50
mil 3@40 sticking point focus
mil 5×10@30 only around sticking point
mil 2×10@30
Did the 3×3@50, but only just. There is a sticking point in the middle of the movement that I need to work on (stared already…)

Overhead squat 8×5@20-40kg failed
6 box
1×10@PVC bar
2×5@30/35/37.5/40 (8×5 total)
failed 2nd 37.5, stopped then
Concentration and strength lost after the military presses. I dropped the weight so I decided that thats it on that one for the day. Next try the same.

Dips 3×3@BW
Life fitness wide hand position

Rehab / prehab
Wrist curls 3×15/2:30@6kg
Stepped this one up to make it more consistent with the demands of yesterday (funnily enough the hardest might have been the KB swings)

=======================
=== MON 2/May 2011
=======================

Rehab / prehab
Wrist curls 4×15/2:30@5kg
Started with those as a warm-up

Wide-grip pull-ups 5×5@BW-30kg
Were OK around the elbow, but admittedly rather tough. Good exercise to start working pull-up, as it is less taxing for the grip than the narrow-grip one’s (as on those I need less support). Will start slowly – add 1-2kg of weight every session and see how it goes

Dips 3×3@BW
Support around the 1-2kg level is quite tricky to do. Also I have the impression that progress has stalled – or at least slowed down – as I had alway the exactly same configuration. So on dips a change of strategy: no more support (even if this means fewer reps), varied grip, and in particular use of the TRX (see below)

TRX Hold 6×10-20s
5x10s
1x15s/20s
Wanted to do TRX dips but could not really get down very far, so decided that I’d need to work on stabilisation first. Will add some TRX holds / dips to my regular routine

Romanian deadlifts 10@20/30
10@20/30
7@40 – pain in elbow
Better than regular deads at the moment due to the lighter weights. Have never really done them before, so feeling my way around (hammies hurt…). Decided to focus on them for a few weeks until my tendonitis allows me to go for heavier grips. Had the impression that I had some pain in the elbow at 40kg. Not sure whether this was real, but decided to stop anyway – no point of risking anything with the tendonitis.

=======================
=== SAT 30/Apr 2011
========================

Dips 5×5@-4kg
weight 26kg, support 0-4kg
3-4min rest (RLR >4)
max HR 145-160
Tough but good. No failure, despite exercising fasted. It is funny how much difference 4kg make: yesterday I tried unsupported, and I failed at one. Need to think about slight variations here though – I have the impression that progress became much slower

Wide grip pull-ups 1×5@-30
Pain inside the elbows, but not in the tendonitis side. Should probably do those daily to get my tendons used to it. Dont want a tendonitis developing on the other side as well…

Kettlebell swing 5×30/60s@16kg
15 swings
HR 135-150
RLR 2
This was relatively easy. I was completely fasted for a while though, and I felt slightly dizzy after each set. Also, the heartrate took longer to come down as usually (even though it never went higher than 150, it only went down to 135 after 60s break)

Rehab / prehab
Wrist curls 4×15/2:30@5kg
Did one more set as usual just because it fit in well in between the dips

=======================
=== FRI 29/Apr 2011
========================

Bench Press 5×5@72.5kg PR
10@20
5@40
3@50/60/65
5×5@72.5
1min break
3×10@40 LAP (30s rest, RLR 0.8)
This was Goldilocks-style “just right” – not much left in the tank, but not too close to failure either (important for me, usually I dont have a spotter for the bench). LAP was good, ie very painful – let the growth hormone come…

Rehab / prehab
Wrist curls 3×15/2:30@5kg
Front flies 1×10@3kg, 1×5@4kg
Cross flies 1×10@3kg, 1×5@4kg
French doors 1×10@3kg, 1×5@4kg
Some of those were actually done as warm-up for the bench (hence the lighter weights & higher reps)

BGL 5.0 (after coming home)

=======================
=== THU 28/Apr 2011
========================

BGL 5.7/103

Overhead squat 12×5@20-40kg
7 box
2×10@PVC bar
5@20/20/25/25/30/30
5@35/35/37.5/37.5/40/40
Next: 6 box, 3×5@30/35/37.5/40 (12×5 total)
Starts getting difficult at 37.5 and balance (of arms, mainly) becomes an issue at 40. So next one slightly lower box, and more reps in the higher part of the range

Back extensions 5×5
LAP
30s rest RLR 1
Rather tough funnily enough – walked a bit unsteadily thereafter

BGL 5.4 / 97

Dips 5×5@-5kg
weight 25kg, support 0-5kg
2min rest (RLR 4)
Fail 1/3
Failed on the last two sets (1 rep and 3 reps respectively). Should probably back up a bit and give this exercise a rest for at least a day

BGL 4.8 / 86

Rehab / prehab
Wrist curls 3×15/2:30@5kg
Front flies 2×15@4kg
Cross flies 2×15@4kg
Some of those were actually done as warm-up for the squats (hence the lighter weights & higher reps)

=======================
=== WED 27/Apr 2011
========================

Warm up
Front flies 15@3kg
Cross flies 15@3
French doors 15@3
Still slight pain in the shoulders. Those exercises hurt…

Military press
10@20/25
3×10@30
60s break RLR 1.5
3×3 RM is 47.5kg (17/Apr) -> 63%
This was very tough – I nearly failed on last one. Also, shoulders hurt quite a bit, but it seems to be more muscular pain.

2min rest

Bench press
10@20/30
5×10@40
60s break RLR 1.5
5×5 RM is 70 (25/Apr) -> 57%
This was rather easy, certainly comparatively easier than the military press (also less painful)

Rehab / prehab
Wrist curls 3×15/2:30@5kg

Dips 5×5@-6kg
weight 24kg, support 0-6kg
2min rest (RLR 4)
3×10@-30kg, 60s rest, fast (no LAP)
Did 10-7-7-6-5 / 60s rest
The 5×5 was tough, but OK. Note I did not do a lactic acid protocol on the high-reps, meaning that I was able to do much more reps than on 25/Apr (also, rest was twice as long). Performance fell down at the end – those were maxreps.

=======================
=== TUE 26/Apr 2011
========================
Rehab/Prehab

wrist curls 3×15@5kg
french doors 15@4kg, 15@5kg
front flies 10@4kg, 10@5kg
cross flies 10@4kg, 10@5kg
no foam rolling
Given that my tendonitis had markedly improved decided to up the weights (the physio had said “after 5-10days” after all. Added cross flies (lateral arm raises) and jack up the weights on the other one’s.

=======================
=== MON 25/Apr 2011
========================
Dips 5×5@-8kg
weight 22kg, support 0-8
2×10@-30 LA Protocol
Did 7-4-4-4-4 30s rest

Bench Press 5×5@70kg
5@40/50/60/65
5×5@70
2-3min break
2×10@40 LA protocol
30 sec rest

Rehab/Prehab
wrist curls 4×15@4kg
french doors 0x15@3kg
front flies 2×10@4kg
no foam rolling

=======================
=== SUN 24/Apr 2011
========================
Dips 5×5@-10kg
weight 20kg, support 0-10kg

Rehab/Prehab
wrist curls 4×15@4kg
french doors 0x15@3kg
front flies 2×15@4kg
no foam rolling

Handstand hold 3x60s

=======================
=== FRI 22/Apr 2011
========================
In the garden

Handstand hold 3x30s
horse

Push press 50reps / 5min

Snatches 3×10 each
adequate recovery

Push ups 50reps in 5:50

=======================
=== THU 21/Apr 2011
========================
Kettlebell press 20kg, 18x each
3/4/5/6x
full recovery

Kettlebell snatch 20kg, 5×5 each
moderate rest (1-2min)
Half get-ups 20kg, 3×5 each

Handstand push-ups against wall
3×5
30-45s hold
Not fully vertical (maybe 10degrees off)

Rehab/Prehab
wrist curls 3×15@4kg
french doors 0×15@3kg
front flies 1×15@4kg

=======================
=== WED 20/Apr 2011
========================
Rehab/Prehab
wrist curls 3×15@4kg
french doors 0×15@3kg
front flies 2×10@4kg

Handstand hold 30/45/60s

=======================
=== SUN 17/Apr 2011
========================

Bench Press 5×5@67.5-70kg
10@40/50/55
5@60/65
5@67.5/67.5/70/70/70
2×10@40 LA protocol
3s up / quick down / 60s rest

Kettlebell swing 16kg
4 rounds 20/10sec (10 swings)
max HR 165

Rehab/Prehab
wrist curls 3×15@4kg
french doors 0x15@3kg
front flies 2×15@3kg

Handstand hold 3x30s

=======================
=== SAT 16/Apr 2011
========================

Press mil 3×3@47.5
mil 3@20/30/35/40/42.5/45
mil 3×3@47.5
push 5@50
mil 3@40
mil 2×10@30

Running 4x400m
rest until 100HR (2-3mim)
barefoot (Merrell TrueGlove)
pace 5.5/7/9/11kph
best time 2:30

Rope skipping 100x
max series 28x

Handstand hold 4x30s

Tend

Core & Stability Series
tbd

=======================
=== FRI 15/Apr 2011
========================
SQUATS

Squat 5×5@127.5 failed
60/80/90/100/110 warm-up
bad form on the warm-up, just felt bad – stopped after 3 reps
speed 5@100/90

Dips 5×5@-10kg
weight 20kg, support 0-10kg
easy

Box jump
10@5/6/7/8/9/10/11/12/13
10segm is 62.5cm, delta segm 5.5
13 is 78cm

One-legged squat to box
5 each side
Segments 9/8/7
9 seg = 68cm
used 8kg weight for stability
some pain in right knee – technique?

Rehab/Prehab
wrist curls 4×15@4kg
french doors 0x15@3kg
front flies 2×15@3kg
no foam rolling

=======================
=== THU 14/Apr 2011
========================
UPPER BODY

Dips 5×5@-10kg
weight 20kg, support 0-10kg

Press mil 5×3@45
mil 3@20/30/35/40/40/42.5
mil 3×5@45
no push
next: put before bench

Bench 3×8@65
10@20/30/40/50
3×8@65
near fail at last
10@40/50kg w/ chains – easy

Handstand hold 3x30s

Rehab/Prehab
wrist curls 4×15@4kg
french doors 0x15@3kg
front flies 2×15@3kg
no foam rolling

=======================
=== TUE 12/Apr 2011
========================
dips 5×5@19 weight
11kg support
1 fail

Tend 4kg
Stretch

TGU
1x10each@16

Lunges
2x16kg
2×16 steps

Box jump
7 segments
3×10
no pre-hop

=======================
=== MON 11/Apr 2011
========================
UPPER BODY

Dips 5×5@16weight
Dips 5×5@-13kg
weight 16kg, support 0-13kg

Bench 3×8@62.5
10@20/30/40/50
3×8@62.5

Press 5×3@52.5
mil 5@20/25/30/35/40/42.5
pushed 1 on 40, and 2 on 42.5
need to work on military!
push 3@45/50/3×52.5

Rehab/Prehab
wrist curls 4×15@3kg
french doors 0x15@3kg
front flies 2×15@3kg
no foam rolling

=======================
=== FRI 8/Apr 2011
========================

Bench 3×8@60
10@20/30/40/50
3×8@60

Press 5×3@50
mil 5@20/25/30/35/40/42.5
40/42.5 only 4/3
push 3@45/50/52.5xx

Dips 5×5@-15
weight 14kg, support 0-15kg (re-calibrated)

T
4@4
Fly 3/4
Roll

=======================
=== THU 7/Apr 2011
========================
copy from web

=======================
=== WED 6/Apr 2011
========================
Dips 5×5@-10
support 10kg at bottom / 10kg weight
next: +2kg

Bench 3×8@55-60
8@40/45/50/55/57.5/60
next: 60 flat

Overhead squat practice
5/5@20kg/box 8
5/5/5@20kg/box 7
abductors hurt – need support exercises

Rehab/Prehab
wrist curls 4×15@3kg
french doors 1×15@3kg
front flies 2×15@3kg
foam rolling
6sec per rep

=======================
=== TUE 5/Apr 2011
========================
Casterboard practice 30min

=======================
=== MON 4/Apr 2011
========================
Strength

Dips 5×5@-12
support 12kg at bottom / 8kg weight
note to self: clip to band

Bench 60@20-55
10@20/30/35/40
8@45
5@50/52.5/55
next: 3×8 from 50

Push Press 3@40/45/47.5/50
warm-up 20

Deads 3×8@60
with straps (tendonitis)
form!
next: tbc

Rehab/Prehab
wrist curls 4×15@4kg
french doors 2×15@3/4kg
front flies 2×15@3/4kg
6sec per rep

Kettlebell Press 20kg
strict military 5×6
Hand-stand hold 3x30s

=======================
=== SUN 3/Apr 2011
========================
play

========================
=== SAT 2/Apr 2011
========================

Squat 3×5@125 PR
60/80/90/100/110 warm-up
3 min break
next: keep weight

Dips 5×5@-15
support: 15kg at bottom
weight: 5kg
2min rest
next: 8kg weight

Push Press 8×3@45/47.5
slight push, slow negatives
60sec break
next: +2.5

Tendonitis Rehab
wrist curls 6×15@4kg
stretching
foam rolling

Hand-stand hold 2x30s

=======================
=== FRI 1/Apr 2011
========================
Tendonitis Rehab
wrist curls 6×15@3/4kg
foam rolling

Front flies 2×10@3/4kg
shoulder support exercise

Thor’s core stability and mobility series
partially / try-out

=======================
=== THU 31/Mar 2011
========================
Tendonitis Rehab
wrist curls 4×15@3kg
stretching
foam rolling

Dips 5×5@-20
support 20kg at bottom
2min rest
next: +5kg

Standing crunches 5×10
band @ double loop
slow (3/3s)

Push-ups 10×5
for time 11:00

=======================
=== WED 30/Mar 2011
========================
Mainly Squatting

Tendonitis Rehab
wrist curls 4×15@3kg
stretching
foam rolling

Squat 5×5@122.5 PR
60/80/90/100/110 warm-up
3 min break
next: WSB speedwork

Back extension 3×5
very slow
glute focus

Front flies 2×10@3kg
shoulder support exercise

=======================
=== TUE 29/Mar 2011
========================
Tendonitis Rehab
wrist curls 4×15@3kg
stretching
foam rolling

Partial flexibility series (after Verstegen)

Mobility WOD #198 – Squat Stretching
shortened

Dips 4×5
Various levels of support with band
Next: 5×5@20kg (bottom)

=======================
=== MON 28/Mar 2011
========================
Dynamic Effort

Squats 8×3@70

Overhead 8×3@35

Tendonitis rehab
wrist curls 4×15@2kg
shoulder stretches 2x each
foam rolling 1x each

=======================
=== SUN 27/Mar 2011
========================
Tendonitis rehab
– wrist curls 4×15
– shoulder stretches 2xeach
– foam rolling 1xeach

Double KB press 4×10@12kg
strict military
both alternating & jointly

Suspended pike 10/6/6x

Medball push-ups 3×5

Monkey walk 2x20s

=======================
=== FRI 25/Mar 2011
========================
SQUAT & FRIENDS

Squat 5×5
60/80/90/100/110 warm-up
5×5@120
3 min break
did 4×5 – back did not feel right
next: WSB speedwork

Push Press 10×3
10@40/42.5/45/45/45 45/45/45/45/45
slow negatives
60sec break
next: +2.5

Back extension 5×10
60s break

Tendonitis Rehab
Wrist curls 4×15@2kg (90 sec per set)
Foam rolling

=======================
=== THU 24/Mar 2011
========================

Back extension 45s 24 27
Barbell Press 30s 25kg 27.5 18/9x
Garhammer raise 40s 17/18x
Suspended Pike 30s 9/9x
90/120s break

Turkish Get-Ups 45s 16kg 5x
Barbell Push-Press 30s 30kg 15x arrh!!!
400m run

Sit-ups
Pike Push-Ups

Box jumps
Abs rollout
Kettlebell swing 24kg
Plank

=======================
=== WED 23/Mar 2011
========================

Tendonitis Rehab
Wrist curls 4×15@2kg (90 sec per set)
Foam rolling

=======================
=== TUE 22/Mar 2011
========================
SQUAT & FRIENDS

Squat 5×5
60/80/90/100 warm-up
110/112.5/115/117.5/120
next: 5×5@120

Press 8×3
8×3 @ 30/32.5/35/37.5//40/40/42.5/45
45 push-press
Every 60sec
next: 8×3 across, start @ 35

Back extension 5×5@20
every 90s

=======================
=== MON 21/Mar 2011
========================
DENSITY TRAINING

CIRCUIT 1
Goblet Squat 35/10s – 20/22x @ 20/22kg
Lumber Jack Press 30/20s – 19/20x @ 10/10kg
Kettlebell Pullover 45/30s – 15/20x @ 12/12kg
Ball Rollout 60/90s – 19/27x
— 120s

CIRCUIT 2
ROH Lunges 45/30s – 15/18x @ 15/20kg
Lying Garhammer Raise 40/25s – 18/15x
Sgl Dumbbell Row 20/5/15s – 2×14/2x15x @ 20/20kg
Push-Up 40s/90s – 14/13x
— 120s

CIRCUIT 3
Jump Lunges 40s/10s – 23/30x
DB Push Press 30s/20s – 7/12x @ 10/10kg
DB Top-Squat / Toe Raise 35s/30s – 15/17x @ 16/16kg
DB Dbl Bicep Curl 30/60s – 10/12x @ 10/10kg

=======================
=== SAT 19/Mar 2011
========================
KEW GARDENS

some supported pistols
some climbing
some running

=======================
=== THU 17/Mar 2011
========================
THIS AND THAT

Eccentric loading 5×5
5/5@7/8/9/10/12kg
Did 10 w/ injured arm (12 fail)

Shoulder dislocation 5x

Turkish Get-Ups
HALF GET UPS, Chg hands every min (7 reps), no break
6x1min @ 16kg
3min break
4x1min @ 20kg
5min break
FULL GET UPS (5 reps)
4x1min @ 16 kg

Plank 90sec

KB swing 16kg HIIT
8 rounds 20/10sec (10 swings)
Heart 170/145/125/120/110 at 0/1/2/3/5min after

=======================
=== WED 16/Mar 2011
========================
LIFTING

Eccentric loading
10r/5l@4/5/6/7/8/9 (r+1/2)
next: 5×5 across, 7 start

Flexbar
3x10l/5r

Shoulder dislocation
3x right/left

Squat 5×5
60/80/90/100 warm-up
105/107.5/110/112.5/115
this was tough, despite 5kg below PR!

Press 10×3
10×3 @ 30/32.5/35/37.5/40//40/40/42.5/42.5/45
45 fail, last push-press / negatives

Back extension 5×5
5@0/5/10/15/15
next 10 start, to 20

=======================
=== MON 14/Mar 2011
========================
GARDEN

Push-Ups 100x
5/3/2x 10 on the minute, every minute

TRX Dip Hold 100s
5x 20sec on the minute

Tendonitis routine
Stretching

=======================
=== FRI 11/Mar 2011
========================
VERSTEGEN & TENDONITIS

Eccentric loading of elbow
– 10@4/5/6 left, 5 right

Shoulder dislocation
– 3x left, 1xright

Foam roller
– 2/1 forearm
– 1/1 upper arm

Verstegen Movement-Pre Series
– added a number of exercises

Playing around with stretches (after Pavel – Relax into Stretch)
Waiting out the tension – hold 30s to 3min
Contrast breathing – sync with breathing (hold breath)
Isometric stretching – tense at end-point
Forced relaxation (PNF) – contract/relax

=======================
=== THU 10/Mar 2011
========================

Eccentric loading of elbow
weight 3-4kg, 10reps, 0-5cadence
– 10@3kg – slight pain, subsiding
– 4×10@4kg – similar (5 too heavy)
– 10@5kg left arm – OK

Shoulder dislocation with 30kg band
– 2x right, 1x left – nice

Bar rotations
5kg bar, eccentric focus

Foam roller against wall
– 3x right, 2x left – painful

=======================
=== THU 23/Feb 2011
========================
(MAINLY) REST

PRACTICE
Kettlebell Low Snatch – 8/12/16kg (next: 16)
Kettlebell Low Pull – 28kg
Push ups on medball – 5/4/3/2/1 easy

Pull-Ups (Wide Grip) 5×5@-30
– green band
– lots of rest (superset)
– next: -25 with 2min rest

Back extension 5x1min
– should be about 10 reps
– keep tension all the time (rest at top!)
– lots of rest (superset)
– next: maxhold x 3

=======================
=== WED 22/Feb 2011
========================
VERSTEGEN & INTERVALS

Verstegen – Movement Prep Series
Olympic Lifting Prep Series
Verstegen – PreHab Series
– Physio Ball YWTL for 10@2kg
— next: 1×10@2kg

Interval 6×60/30s
running@15kmh, KB snatch 16kg(18x), push-ups (17x)

Verstegen – Physio Ball Series
Verstegen – Elasticity Series

Practice NOPE
Kettlebell Low Snatch
Kettlebell Low Pull

Pull-Ups (Wide Grip) 5×5@-30 NOPE
– green band
– 2min rest
– next:

=======================
=== TUE 21/Feb 2011
========================
SQUAT

Overhead Squat Practice
– as warm-up

Olympic Lifting Prep Series (after Burgener)

Squats 8×3@115-125
– no box
– warm-up 70/80/90/100/110
– 3@115/117.5/120/120 / 120/122.5/122.5/125
– rest 1-2min (longer at the end)

Pull-Ups 5×5@-10
– green band short (=20kg) & 10kg
– 2min rest
– next: wide grip, 30kg support

Practice Kettlebell Low Snatch
– 5@12/16/24/28/32
– still pulling, not oly

Olympic Lifting Prep Series (after Burgener)

Tabata 20/10 for 5min net (15 sets)
– Push-Ups (8-12), Back extensions(8-10)
– Sub’d PUs with Airsquats (12)

=======================
=== MON 21/Feb 2011
========================
RUNNING

Treadmill 6×400 –
– 2min rest, for time
– speed 11-14
– pulse 170+, rest 120-130
– 2:08/2:03/1:59/1:54/1:50/1:45

Olympic Lifting Prep Series (after Burgener)

Pull-Ups 5×5@-12
– green band short (=20kg) & 8kg
– 2min rest
– next: -10

Military Press
– 4×3@40, every 30sec
– 10×3@30, every 30sec
– next: 20sec or 35kg

Sumo High Pull Deadlifts
– did not do

=======================
=== SUN 20/Feb 2011
========================
REST

=======================
=== SAT 19/Feb 2011
========================
KETTLEBELL

Kettlebell intro to Frauke

Kettlebell Tabata 30/15s
– alternating
– KB thrusters 16kg
– KB swings 16kg

=======================
=== FRI 18/Feb 2011
========================
REST

=======================
=== THU 17/Feb 2011
========================

Running 5k – 35:56
– Treadmill, pace 8-8.4 (when HR came down after 20min)
– HR 160+ at the beginning, down to 150- after 20min

Olympic Lifting Prep Series (after Burgener)

Pull-Ups 5×5@-15
– green band & 15kg
– initially 1min rest, then 2min
– partially failed from set 3 on reps 5 / 4&5
– next: 16kg KB, 2min

=======================
=== WED 16/Feb 2011
========================
SQUAT

Rowing 500m / 2min

Olympic Lifting Prep Series (after Burgener)

Squats 5×5@110-120
– no box
– warm up 60/70/80/90/100
– 5@110/115/115/117.5/120
– rest 2-3min
– just right, more endurance than strength though
– next: 8×3, 115 start

Pull-Ups 5×5@-18
– green band, 12kg weight
– next: -15

Military Press 8×3@40
– warm-up 20/25/30/35
– 1 min rest
– next 42.5

Push-Up Variations 5×5
– 2x ball, 3x reg
– 30s rest

=======================
=== TUE 15/Feb 2011
========================
ACTIVE RECOVERY

Verstegen – Movement Prep Series
Olympic Lifting Prep Series (after Burgener)
Verstegen – PreHab Series
– Physio Ball YWTL for 10@2kg
— next: 3×3@3kg
Verstegen – Physio Ball Series
Foam rolling and stretching
– Deep squat
– Hamstrings
– Calves
– Hip flexors

=======================
=== MON 14/Feb 2011
========================
METCON PLUS

Interval Training 5×90/45
– VIPR Thrusters 12kg (v) – 35
– Medball throws 8kg (m) – 42
– Running- 0.30mi? (12 speed)
– r/m/r/v/r
– KILLER HR: 160-175 throughout

Kettlebell Get-Ups
– Quarter 10each@16/20
– Half 10@16, 5/5@20
– Full 5@16, 3/2@20

Back Extension 5×60/60
– still very tough from 40 onwards
– 15/12/9/8/7x!
– Killer – needed to lie down
– hold at the top

Band support test
– B2 gym nautilus frame
– bottom 30kg, top 20ish kg

Pull-Ups 5×5@-22.5
– Support 22.5 (green band, 7.5kg weight)
– Easy-ish; next: 20 or 18 (Kettlebell)

Dips 5×5

=======================
=== SUN 12/Feb 2011
========================
METCON

MetCon Tabata 20/10 – 15min
– 12kg for 10, then 16kg
– 6-7 reps per set
– pulse to 165-170
– next: 16kg throughout

Pull-Ups
– 5×5 supported, hand in slings
– 2×5@5kg
– next: 5×5@5kg, then +1.25/day

Overhead-Squat Prep
– 5/10/16/20kg bottom hold

Oly-Prep
– from high hang
– 5-20kg

=======================
=== SAT 12/Feb 2011
========================
OLY LIFTING @ CROSSFIT

3 hours

=======================
=== FRI 11/Feb 2011
========================
METCON

Treadmill 3x800m – 19:08
– 3m rest
– 4:38/4:20/4:10
– 10.5/11/11.5
– pulse 178/110-130

Stretching

=======================
=== THU 10/Feb 2011
========================
REST DAY

=======================
=== WED 09/Feb 2011
========================
Treadmill 6×400 – 23:06
– 2min rest, for time
– speed 11-12.5, sprint 14
– pulse 150-175, rest 110-130
– 2:20/2:17/2:09/2:04/1:56/1:48

Box Jump Practice
– 5@2/3/4/5/6/7/8/9/10/10
– knees back, shins straight, low landing
– next: start @ 6

Box Crossing Practice
– up to 5x6segments
– jumped higher

Animal Walks
– practises rabbit

=======================
=== TUE 08/Feb 2011
========================
BARBARA & KETTLEBELL & ANIMAL WALKS

Barbara Lite – 35:00
– 5 rounds, 3min rest, for time
– 10 pull-ups, 15 push-ups, 20 sit-ups, 25 squats
– downstairs gym:
— nautilus pull-ups green band
— sit-ups on bench, legs tucked in wide
— squats to bench
– 3:07/3:36/4:49/5:20/6:14
– pulse 145-165 through exercise, 100-115 paused

Kettlebell Press
– 5×5@16 explosive every 30s
– 3×3@20 every 30s
– Near failure / push press at last for each
– left start, right weaker

Overhead Squat
– 5@20/30/30
– keep knees back (harder!), otherwise pain
– same weight next

Animal Walks – 1:39
– 10 steps rounds, for time
– monkey, supine monkey, gallop, crab
– gallop ultra tough, other tough
– 165 pulse
– next: every min one run, 5×4 rounds

=======================
=== MON 07/Feb 2011
========================
HELEN & KETTLEBELL

Helen Lite – 16:37
– 3 rounds, for time
– 400m run, 21 KB swing 16kg, 12 supported pull-ups
– top gym, 10-11 on treadmill
– pulse 160-175

Kettlebell Press
– 2x5each@12
– 2x5each@16
– 2x3each@20
– tabata 20/10@20, 2 each – not good
– 5-4-3-2-1@16, 10s high rest
— too tough, failed after 5-4each

– 5-4-3-2-1@12 start on 20s, low rest
— too easy

– 5×5@16 explosive every 20s
— 5-5-4-4-2 left, 5-5-4-2-1 right

Turkish Get-Ups
– Quarter 10@12/16/20
– Half 10@12/16, 2×5@20
– Full 5@12/16

Box Jumps
– 10@1/2/3
– slight knee pain

Stretching

=======================
=== SUN 06/Feb 2011
========================
REST DAY

=======================
=== SAT 05/Feb 2011
========================
METCON DAY

Tabatas 15×20/10each, rest 3 min
– KB Swing 16 kg, pulse 150 then 160
– rest 3min
– Thrusters 16kg, 10x
— tough, also arms; pulse 176

Pull-Ups for time 25reps
– from floor to chin up
– green band, on stretched arm height
– 4:10, reps maxed out

Sit-Ups for time 50 reps
– decline bench
– 5:30, 15-10-10-5-5-5

=======================
=== FRI 04/Feb 2011
========================
METCON DAY

Treadmill 5x2m/1m
– speed 10
– max 176
– rest 130-150

Animal Walks 20steps
– Monkey
– Camel
– Supine Monkey
– Gallop
– Crab
– Wheelbarrow

=======================
=== THU 03/Feb 2011
========================
SQUAT DAY

Plank 2m

Low Squat 5×5@100
– BAD DAY!!!!
– warm up 60/80 – tough!
– did 3/3/2@100, failed third!

Back Extension 5×60/60
– very tough from 40 onwards
– low pulse (120-)
– started 16x, ended 6x!
– hold at the top

Quarter Get-Up 12kg
– 5×30/0each
– 7-8reps/30s

Reverse Hyper practice
– not good on this machine

=======================
=== WED 02/Feb 2011
========================
REST DAY

=======================
=== TUE 01/Feb 2011
========================
PILATES

=======================
=== MON 31/Jan 2011
========================
METCON DAY

Tabata
Kettlebell swing 12/16kg (half each)
30×20/10
150@12kg, 165@16kg
10-12 swings each -> 30-36 rpm
Next: 18 in 45s, for 15min (20 rounds)

=======================
=== SUN 30/Jan 2011
========================
METCON DAY

Interval Training 11×60/60
– VIPR Thrusters 12kg t
– Medball throws 8kg m
– Kettlebell swing 16kg k
– VIPR snatch 10kg s
– Running 9-11.5
– r/s/r/k/r/t/r/k/r/m/r
– HR: 130-150/150-175

Kettlebell Get-Ups
– Quarter 10each@16/20
– Half 10@16, 5@20
– Full 5@16

Plank 120s

=======================
=== SAT 29/Jan 2011
========================
SQUAT DAY

Low Squats 5×5@90-100
– box 4
– warmup 60/80
– 90/92.5/95/97.5/100
– next:5×100
– then: focus on regular squats 100 start

Back Extensions
10×5, 30s cadence

=======================
=== FRI 28/Jan 2011
========================
METCON DAY

Interval Training 11×60/60
– VIPR Thrusters 12kg
– Medball throws 8kg
– Kettlebell swing 16kg
– Running 8-9
– r/m/r/v/r/k/r/k/r/k/r
– HR: 120-130/150-170

Get-Ups
– Quarter 10each@12/16/20
– Half 10each@12/16/20/16

Plank 90s

=======================
=== THU 27/Jan 2011
========================

Low Squats 5×5@85-95
– box 4
– warmup 60/80
– 85/87.5/90/92.5/95
– next: +5 in 4days
– consolidate to 100
– then: focus on regular squats 100 start

Back extension 5×10
– cadence 60/60
– 4 fail

Reverse Hyper

Deadlifts 5×10@60
– OK

Military Press
– 5@20/30/35/37.5/40/42.5
– fail 1

Push-Ups 5x
– Regular
– Wide-Grip
– Close-Grip
– Chinese
– Half Dive-Bomber
– Dive-Bomber
– Basket Ball EARLIER
– Paralelletes

Get-Up
– Quarter

=======================
=== WED 26/Jan 2011
========================
REST

=======================
=== TUE 25/Jan 2011
========================
REST

=======================
=== MON 24/Jan 2011
========================
GLUTES

Glute Activation
– Good Mornings
– Swimming
– Mule Kick
– Fire Hydrant

Plank 1min

Dedlifts 60kg, glute focus
– 5x10is
– slow / pulses

Kettlebell Sequence
– 16kg, 10 each side
– clean / press / pull / snatch

Kettlebell Swings
– 15×8 (30s each)

Get-Ups
– Quarter: 10each side @ 12/16/24
– Half: same @ 12/16

=======================
=== SUN 23/Jan 2011
========================

Kettlebell warmup 12kg
Halo snatch press clean oa swing

Quarter Get-Up
10each@12/16/20kg

Mil Press 10each@12/16/20/16
– 12:10+10
– 16:5+5+5+5
– 20: 2 sets, sgl C&P

Half Get-Up
10each@12/16/20kg

=======================
=== SAT 22/Jan 2011
========================

Pilates

=======================
=== FRI 21/Jan 2011
========================

Squats 6box
– 5×10
– 60/70/60+chains

Deadlifts romanian
– 60kg 10x 5

Back Extension
– 5×45/30s

Reverse Hypers
– 5×5
– keep lower back straight

Push-Ups
– Regular
– Wide-Grip
– Close-Grip
– Chinese
– Half Dive-Bomber
– Dive-Bomber
– Basket Ball
– Paralelletes
– Staggered

=======================
=== MON 17/Jan 2011
========================
JOHNNY

=======================
=== FRI 14/Jan 2011
========================

JOHNNY
Deadlifts
– did 90, but with difficulties
– broke it up there

Kettlebell technique
– Get-ups
– Swings
– Cleans
– Presses
– Snatches

Pilates
– 1 hour

KETTLEBELL

Practice
– Practice cleans: 12-20kg
– Practice presses: 12-16kg
– Practice get-ups: 12-20kg

Conditioning
– Swings 16kg, 4×40/30 (20 reps)

Wide Lat Hang 10×5/15

=======================
=== WED 12/Jan 2011
========================
KETTLEBELL BASICS
Turkish Get Up
– partials / practice
– 3-20kg
– next: more of the same

NEXT:
Warm Up
– Wall Squat 5x
– Pump 10x
– Halo 12kg
– Deadlift 20kg

Swings (3 sets)
– 2 arms/16kg, 5×30/30 (15reps)
– next: modify cadence tbc

Presses
– 12kg, 2×30/10 each (10reps)
– next: 3×45/0

Snatches (3 sets)
– 12kg, 5×30/0 each (10reps)
– next: same

Wide Grip Lat Hang
– 5×5/10
– next: 2 sets

=======================
=== TUE 11/Jan 2011
========================
POWERLIFTING DAY

Powerlifting Warm-Up #4

Low Squats 5×5@85-95
– box 4
– warmup 60/80
– 85/87.5/90/92.5/95
– next: take a break…
– then: consolidate to 100
– then: focus on regular squats
– however: deadlift focus first

Deadlifts 3×5@110-117.5
– Warm-up 60/80/90/100
– Working 110/115/117.5
– failed 115/117.5
– 2 weeks focus on deadlifts!

Pressing Warm-Up

Bench 3×5@72.5
– Warm up 50/60/65
– did 70, 2 fail

Kettlebell Practice
– Clean -> catch on side
– Press -> turn
– Snatch
– Turkish Get-Up

=======================
=== MON 10/Jan 2011
========================
KETTLEBELL BASICS
Turkish Get Up
– partials / practice
– 3-20kg
– next: more of the same

NEXT:
Warm Up
– Wall Squat
– Pump
– ???

Deadlift
– next: tbc

Swings
– 2 arms/16kg, 5×30/30 (15reps)
– next: whole twice

Presses
– 12kg, 2×30/10each (10reps)
– next: same

Snatches
– 12kg, 5×30/10each (10reps)
– next: same

Wide Grip Lat Hang
– 3×5/5
– next: 10×5/10 if possible

=======================
=== SUN 09/Jan 2011
========================
POWERLIFTING DAY

Low Squats 5×5@80-90
– box 4
– warmup 60/70
– 80/82.5/85/87.5/87.5
– 1+1 fail
– next +5

Deadlifts 1×5@115 PR
– Warm-up 60/80/90/100/110

Pressing Warm-Up

Bench 3×5@72.5
– Warm up 50/60/65
– did not do bench – no time!

=======================
=== SAT 08/Jan 2011
========================
REST DAY

=======================
=== FRI 07/Jan 2011
========================
POWERLIFTING DAY

Squats 5×5@115
box 6
box 5: too tough
next: box 4 PR

Deadlifts 1×5@110
Warm-up: 60/80/90/100/105
Next 100/110/115

Pressing Warm-Up

Bench 3×5@70
Warm up 50/60/65
1 fail

Glute exercises

Dead lifts
– Romanian / glutes focus
– 60kg / 5x10ish

KB Swing 16kg
– 15 x 8 swings in 30s
– OK, HR 200+

KB Seq
– 16kg / 10each sd
– clean / press / pull / snatch

Get Up
– quarter 10x each 12/16/24
– half 10x each 12/16

=======================
=== THU 06/Jan 2011
========================
PILATES DAY

Pilates 60min

=======================
=== WED 05/Jan 2011
========================
GENERAL / SQUAT DAY

Powerlifting Warm-Up #4

Squats 5×5@90-115
box 6
5@90/100/105/110/115
OK, but near fail
next: 5×5@115

Deadlifts 5×5@90-110
5@90/100/110
next: 3×5@110

Pressing Warm-Up

Bench 3×5@60-70
did 5@60/65/70
Near fail at last
next: 3×5@70

=======================
=== WED 22/Dec 2010
=== TUE 04/Jan 2011
========================
HOLIDAYS

=======================
=== TUE 21/Dec 2010
========================
POWERLIFTING DAY

Deadlifts 4×5@100-115 PR
60/80/90/100/105/110/115
next: 3×5@115

Squats
5@60/80/90/95
box 6
painful in hip flexors!
next: 5×5@115

Bench
40/50/60/65/67.5
next: 3×5@70

GROOVING
– dips
– hanging
– Leg extensions
— painful!

=======================
=== WED 14/Dec 2010
========================
POWERLIFTING PR DAY

Powerlifting Warm-Up #4

Squats 5×5@100-115
100/105/110/112.5/115 PR
next: 5×5@115

Deadlifts 3×5@100-110 PR
100/105/110
next: 3×5@110

Pressing Warm-Up

Bench
60/65/70 PR
next: 3×5@70

=======================
=== TUE 13/Dec 2010
========================
REST DAY

=======================
=== MON 12/Dec 2010
========================
REST DAY

=======================
=== SUN 11/Dec 2010
========================
REST DAY

=======================
=== SAT 10/Dec 2010
========================
REST DAY

=======================
=== FRI 09/Dec 2010
========================
POWERLIFTING HIP DAY

Powerlifting Warm-Up #4

Deep Squat
– box 3/4
– 3×5@80-87.5&4
– alternate 3/4
– try 80-85@3

Deep Deadlifts 5×5@40-80
— bench/no shoes
— hanging start
— rest low, not high
— did 40/50/60/70/70

Glute Deadlifts 3×6@60
— no bench / shoes
— did not do

GROOVING
– Handstand 10x
– Dips 5x

Foam roller (#2)
Stretching (#2)

========================
=== THU 9/Dec 2010
========================
KETTLEBELL DAY

Kettlebell Warm-Up (#1)

Kettlebell Sequence
– Swing
– Clean
– Snatch
– Squat
– Press
each 5x, 12-16kg

GROOVING
– Handstand 10x
– Pull-Ups 4x
– Dips 4x
– Elevated Push-Ups x
– Downdog Push-Ups 3x

Foam-roller #1
Stretching #1

========================
=== WED 8/Dec 2010
========================
DEADLIFT PR DAY

Powerlifting Warm-Up #4

Dead lift 3×5@105
-OK

Pressing Warm-Up #1

Military Press 8×3@40 PR
– 30-45s recovery
– OK, next 42.5

Row 5×5@85 PR
– tempo 2/0/2/0
– pause 60s
– tough, plus 2.5

Front Squat 3×5@20-40
– box 6
– painful

Overhead Squat 5×5@20-30
– box 6
– f1@30

GROOVING
– Pull-Ups 3x
– Dips 3x

Foam Roller #1
Stretching #1

========================
=== TUE 07/Dec 2010
========================
POWERLIFTING HIP DAY

Powerlifting Warm-Up #4

Deep Squat
– box 3/4
– 3×5@80&3
– 2×5@85&4

Deep Deadlifts 4×5@40
— bench/no shoes
— rest low, not high
— did 40/60/60/60/60

Glute Deadlifts 3×6@60
— no bench / shoes
— did not do

GROOVING
– Handstand 4x
– Pull-Ups 5x
– Dips 3x

Foam roller (#2)
Stretching (#2)

========================
=== MON 6/Dec 2010
========================
KETTLEBELL DAY

Kettlebell Warm-Up #1

CIRCUIT 5x
– KB Swing 15@24
– Push-ups (box 6) x10
– KB Clean and Press 10@12 each
– Pull-ups x10
– KB Snatch 10@12 each
– Sit-ups x10
Full recovery
Total time: 60m
Change CP to 8+@16
S to 10@16
Put dips
Split CP

Sit-Ups 5×10
– incline / fast
– 60s break
– did 10/8/7/6/5

Grooving
– Pull-ups

Foam-roller #1
Stretching #1

========================
=== SUN 05/Dec 2010
========================
POWERLIFTING HIP DAY

Powerlifting Warm-Up (#4)
– shortened

Deep Squat
– 5x70kg box 4/3/2
– 5x80kg box 4/3/2
— failed 2 completely

GROOVING
– Pull-ups 4x
– Dips 4x
– Handstand 4x

STOPPED HERE

Deep Deadlifts 4×5@40
— bench/no shoes
— rest low, not high

Glute Deadlifts 3×6@60
— no bench / shoes

Biceps curls 3×10@20
– straight bar
– did 10/8/6

Foam roller (#2)
Stretching (#2)

========================
=== SAT 4/Dec 2010
========================
DEADLIFT PR DAY

Powerlifting Warm-Up (#4)

Dead lift 5×5@102.5
– tough, do 3×5

Pressing Warm-Up (#1)

Military Press 8×3@40
– 30s recovery
– did 6×3@40 (1f)
– 2×3@37.5 (1f)

========================
=== FRI 3/Dec 2010
========================
Rest day

========================
=== THU 2/Dec 2010
========================
SQUAT PR DAY

Warm-up & Activation #3

Squat 5×5@112.5 PR
– box 6
– did 4×5 – quad pain
– do 3×5 in future

Back extension 2×5
– tempo 2/5/2/1

Press Warm-Up #1

Bench 3×5@67.5 PR
– failed 1
– keep weight

Press Warm-Down #1

Row 5×5@80
– tempo 2/0/2/0
– pause 60s

Grooving
– Pull-ups (6x)
– Handstand (3x10s)

Foam roller #2
Stretching #2

========================
=== WED 1/Dec 2010
========================
KETTLEBELL DAY

Warm-Up #4

CIRCUIT 5x
– KB Swing 15@24
– Push-ups (box 6) x10
Full recovery (45-75s)
Total time: na

Sit-Ups 5×10
– incline / fast
– 60s break
– did 10/8/7/6/5

Kettlebell Clean & Press 10@16
– close to body
– did clean & cp @ 12

Kettlebell Snatch 10@16
– did 2×10@12

Grooving
– Pull-ups 6x

Foam-roller #1
Stretching #1

========================
=== TUE 30/Nov 2010
========================
METABOLIC DAY (UP)

Warm-Up Powerlifting Short #3

CIRCUIT
– Squats 10×80 box 6
– Pull-Ups max (ca 5x)
– Deadlift 10×70
– Dips max (ca 3x)

4/0/1/0s tempo
4 circuits
60s rest (120s after circuit)
OK – repeat same

GROOVING
– none

Foam-roller #1
Stretching #1

========================
=== MON 29/Nov 2010
========================
DEADLIFT PR DAY

Warm-Up Powerlifting Long #2

Dead lift 5×5@100 PR
– did 3×5
– keep weight same

Military Press 5×5@37.5
– did 3×5 + 3@40
– keep weight same for 5×5

Row 5×5@80 PR
– did 3×5
– increase to 4×8@80

========================
=== SUN 28/Nov 2010
========================
POWERLIFTING HIP DAY

Warm-Up/Activation#2

Deep Squat
– 5x60kg box 6/5/4/3
– 5x70kg box 5/4/3
– 5x80kg box 6/5/4/3

Deep Deadlifts
– Back & stretch focus 4×5@40
— bench/no shoes
— rest low, not high
– Glute focus 3×6@60
— no bench / shoes

Biceps curls 3×10@20
– straight bar
– did 10/8/6

========================
=== SAT 27/Nov 2010
========================
off

========================
=== FRI 26/Nov 2010
========================
DEADLIFT PR DAY

Dead lift 5×5@97.5 PR

Military Press 6×5@40-35
– 4/4@40
– 4@37.5
– 5/5/5@35

Row 5×5@75 PR

========================
=== THU 25/Nov 2010
========================
SQUAT PR DAY

Squat 5×5@110 PR

Bench 3×5@67.5
– did 4@67.5 -> too heavy
– down to 65 -> another 2×4

Row
5×5@55
– did 6×5@55-70
– increase!

========================
=== WED 24/Nov 2010
========================
JOHNNY: PRESSES

Foam roller
– hams
– hip flex / extend

Stretch
– hams (corner)

****** JOHNNY *****
Warm-Up: Shoulder rotation
– 2-3×10-15 each
– High
– Low (wings)
– Swinging (control)

Bench Press
– grip: pinky on 2nd
– elbows slightly narrow
– bar lower (ca nipple line)

Military Press
– same grip as bench (slightly smaller)
– core tight
– small muscles – wait…

Back Row
– lift along legs
– tight elbow
– adjust angle of back
– core tight
– did 50kg

========================
=== TUE 23/Nov 2010
========================
DEADLIFT DAY

Deadlift
-3×5@95 PR

Military Press
– 3×5@40
– did 4/3/3
– take back 10-20%?
– cf 13/Nov 5/3/3

Back Row
– 5×5@40-55
– next: 5×5@55

========================
=== MON 22/Nov 2010
========================
BENCH PRESS DAY

Bench Press
– 5×4@65 PR

Squat
– 5 box
– 5×5@80 tough

Back Extension
– 3×6

========================
=== SUN 21/Nov 2010
========================
DEADLIFT DAY

Deadlift
3×5@92.5 PR

========================
=== SAT 20/Nov 2010
========================
SQUAT DAY
Squat
5×5@107.5 PR

========================
=== FRI 19/Nov 2010
========================
OFF

========================
=== THU 18/Nov 2010
========================
OFF

========================
=== WED 17/Nov 2010
========================
SQUAT DAY

Grooving
– Pull-Ups
– One-Arm Push-Ups
– Handstand

Warm-Up & Activation
– Powerlifting Template

Squat
– 5×5@107.5
– 6 box
– did only 2 sets

Military Press
– 3×5@40
– did dumbbell 16kg 4×5
– did double KB 16kg 3×8

Inverse Rows
– 5×5@BW
– no

Biceps curls
– none

Foam Roller & Stretching
– Powerlifting template

========================
=== TUE 16/Nov 2010
========================
GLUTE ACTIVATION JOHNNY
Deadlift / Kettlebell / Squat
– 40kg
– not too low
– breath in
– switch on glutes down

***** Tips *****
– Glute activation beforehand
– Kettlebell swing before / after

========================
=== MON 15/Nov 2010
========================
DEADLIFT DAY

Chin-Ups / Pull-Ups
– 2 sets

Activation / Warm-Up
– Leg swings (reg/side)
– Squats (split/lateral)
– Reverse lunge (twist/xover)
– Plank (normal/side)
– Medball swing 8kg
– Bridge (regular/Cook)
– Clamshell/Leg raise
– Mule kick/Supercat/Fire hydrant
– Kneeling squat 20kg

Deadlift
– 5×3@90
– slight lower back pain
– firing glutes difficult
– chest up?

Bench Press
– 3×5@65
– fail 0.5/2.5

Stretches
– Lower back
– Glutes
– Hamstrings

Inverse Rows
– 5×5@BW, dynamic
– rotator cuffs!

Front Squat
– 5×5@40tbc
– box 6
– did 1×5@20

Overhead Squat
– 5×5@20-30
– box 6
– did 1×5@20

Foam Roller & Stretching
– Powerlifting Template

========================
=== SUN 14/Nov 2010
========================
GLUTE-HAM DAY

Foam Roller
– Hip flexors
– Hamstrings
– Adductors
– Lower back
– Upper back
– Quads
– Side hip
– Side legs

Stretching & Mobility
– Kneeling hip flexor stretch 20-30s
– Kneeling rectus femoris stretch 20-30s
– Lateral squat stretch 20-30s
– Leg swings
– Side-to-side leg swings
– Reverse lunge with twist
– Crossover reverse lunge
– Glute stretch
– Rotational lower back stretch
– Rotational Yoga stretch
– Wall squat
– Split squat
– Lateral squat
– Rotational squat

Activation
– Standing Hip Flexor Stretch w/ Glute Activation – YES
– Mule Kicks – YES
– Clams – YES
– Kneeling Squats – YES
– Plank variations – NO
– Side plank variations – NO
– Glute Bridge 8-12@3s – YES
– Cook Hip Lift 5-8@3s – YES
– Clam Shells 8-12@3s – YES
– Lateral Leg Raise (“Jane Fonda’s”) 8-12@3s – YES
– Opposite Arm Leg (“Superdog”) 8-12@3s – YES
– Leg Lift Extend (“Fire Hydrant”) 10-15 – YES

Integration
– Mini Band Walk 10-20m – NO
– 1 Leg 3 Way Medball reach 9x – SOME
– 1 Leg Band Anterior reach 8-10x – NO
– Partner Squat Series 5@3s – NO
– Partner Split Squat Series 5@3s – NO

========================
=== SAT 13/Nov 2010
========================
SQUAT DAY

Chin-Ups / Pull-Ups
– Various grips
– Interlaced
– 3 sets

Squat
– 5×5@105
– 6 box

Bench Press
– 3×5@62.5
– 1 rep fail

Deadlift
– 5×5@40-50
– stiff legs (ham stretch)
– shoes / plates

Military Press
– 3×5@40
– 2/2 fail, ie 5/3/3

========================
=== FRI 12/Nov 2010
========================
MIXED DAY

Pulls Ups / Chin Ups
5 sets

Medball 6kg
– use 8kg next time
– On half ball
– Clean and press
– Overhead squat
– Snatch squat
– Snatch
– Side fly

Presses 20kg
– military
– bench
– incline

Stretching w/ Matt
– Hamstring against door
– Enhanced Pilates twist
– Crunches on foam roller
– Foam roller / tennis ball massage
– Squat against wall
– Weighted squat

DEADLIFT W/ JOHNNY
Regular Deadlift
– 80kg
– chest up / sit deep

Romanish Deadlift
– 10kg plates
– on step
– arch back
– bend knees slightly
– go for stretch

Stretches
– “side calf”
– glutes
– lower back rotation

========================
=== THU 11/Nov 2010
========================
POWERLIFTING DAY

Squat
– 5×5@102.5

========================
=== WED 10/Nov 2010
========================
MIXED DAY

Overhead Squat
– 20 and 30kg

Clean
– 30 and 40kg

Kettlebell Clean & Press
– 10 each side @ 16kg

Kettlebell Snatch
– 10 each side @ 16kg

Abdominal lifts
– 3×10 quick
– 2x10s holding

Chin ups
– Various grips
– 5 sets

Thrusters
– 5×10@24kg

========================
=== TUE 09/Nov 2010
========================
KETTLEBELL DAY

Chin ups
– Various grips
– 8 sets
– Interlaced

Kettlebell swing
– 24 kg, 7×20
– Full recovery (heart)

Sit ups
– 10/10/10/8/7

Kettlebell clean + snatch
– 10+10 each side
– 12kg + 16kg

========================
=== MON 08/Nov 2010
========================
METABOLIC LIFTING DAY

Squat 50kg
Tabata 3x 20/10s (10 reps)

Military Press
-5@20/30/30/35/37.5
-2@40/40

Overhead Squat
-6 segment box
-20kg (30 too heavy)
-Sets of 5

Deadlift
-Tabata 60kg
-Goal 20/10s (8 reps)
-Heart!
-6x but with longer rest

Pull-Ups
-5 sets

========================
=== SUN 07/Nov 2010
========================
POWERLIFTING DAY

Squat
5×5@100

Deadlift
60/80/90

Bench Press
3×5@60

========================
=== FRI 06/Nov 2010
========================
Squat
80/90/95/97.5/100

Deadlift
60/80/90

Bench Press
40/50/55/57.5/60

========================
=== HOLIDAYS
========================
no training / ill

========================
=== SAT 16/Oct 2010
========================
Mainly rest day

GROOVING

– Handstand practice
— 5x60s against wall
========================
=== WED 10/Nov 2010
========================
POWERLIFTING DAY

Chin-Ups / Pull-Ups
– Various grips
– Interlaced
– 5 sets
– pain left biceps

Squat
– 5×5@102.5

Bench Press
– 3×5@62.5
– 1 rep failure on last

Deadlift
– 1×5@92.5
– 60/80/92.5

Military Press
– 3×5@40
– actual 5/3/2

========================
=== TUE 09/Nov 2010
========================
KETTLEBELL DAY

Chin ups
– Various grips
– 8 sets
– Interlaced

Kettlebell swing
– 24 kg, 7×20
– Full recovery (heart)

Sit ups
– 10/10/10/8/7

Kettlebell clean + snatch
– 10+10 each side
– 12kg + 16kg

========================
=== MON 08/Nov 2010
========================
METABOLIC LIFTING DAY

Squat 50kg
Tabata 3x 20/10s (10 reps)

Military Press
-5@20/30/30/35/37.5
-2@40/40

Overhead Squat
-6 segment box
-20kg (30 too heavy)
-Sets of 5

Deadlift
-Tabata 60kg
-Goal 20/10s (8 reps)
-Heart!
-6x but with longer rest

Pull-Ups
-5 sets

========================
=== SUN 07/Nov 2010
========================
POWERLIFTING DAY

Squat
5×5@100

Deadlift
60/80/90

Bench Press
3×5@60

========================
=== FRI 06/Nov 2010
========================
POWERLIFTING DAY

Squat
80/90/95/97.5/100

Deadlift
60/80/90

Bench Press
40/50/55/57.5/60

========================
=== HOLIDAYS
========================
no training / ill

========================
=== SAT 16/Oct 2010
========================
Mainly rest day

GROOVING

– Handstand practice
— 5x60s against wall

========================
=== FRI 15/Oct 2010
========================
Dynamic Lifting Day

WEIGHT LIFTING
– Squats 9×8@60
— 20s rest / 70s p cycle
— 6 segment + disc
— fast

– Deadlifts 6×8@60
— fast / 20s rest
— time 6:30 (65s p cycle)

– Military press 5×5@30-35
— 30-32.5-35-32.5-32.5
— last rep was max on last three
— next: 35 start to failure

GROOVING
– Chin-ups max x 2
— 30s cycle
— 7 sets

– Handstand practice

STRETCHING
30min legs

========================
=== THU 14/Oct 2010
========================
General strength / Teaching

– back flexion 5×6
— ok

– TRX Horizontal row 5 x max
— feet 30cm, 20s break
— 8-8-8-6-3

– TRX Suspended push-ups 5 x max
— 20s rest
— 10-7-2

– TRX Plank saw 5 x max
— 5×10, 10s rest
— surprisingly tough

GROOVING
– Pull-ups / Chin-ups

************************
*** TEACHING SESSION
************************
– Squats
— too much good morning
— chest up, look up
— warm up 80-70-80 x 3-5 reps
— box 6 segment plus disc
— work 90-95, box 5
— 3 reps
— stopped set 2 @ 95

– Stretching
— Sit on bench, pull (include 5s strong)
— Yoga style rotation on floor (also straight leg)
— Glute stretch (sitting, floor)

HOMEWORK
– Perfect form squats over box
– 3 stretches twice daily

========================
=== WED 13/Oct 2010
========================
Teaching session day

GROOVING
– One-arm pushup 6×4 fast
— peg 6

– Pull-ups / Chin-ups 5×5 fast
— various grips

************************
*** TEACHING SESSION
************************
– Clean 40kg 3×8

– Jerk thrust 30kg 3×5
— deeper, more dynamic
— try box

– Clean & jerk 30kg 5×3
— 30secs rest

– Dead lifts x5
— 40-50-60-80-85-60
— dont work from back

HOMEWORK
– all of the above
– stretching

========================
=== TUE 12/Oct 2010
========================
Stretching day

STRETCHING
– hamstring focus
— powerplate
— ball
— roll

GREASE-THE-GROOVE
– Handstand practice
— ca 20min
— managed 2x against wall

========================
=== MON 11/Oct 2010
========================
Heavy lifting day

WEIGHT LIFTING
– Squats 5×5@100
— ok

– Deadlifts 3×5@82.5
— ok

– Military press 5×5@35/32.5
— 5-4@35 (fail)
— 5-5-4@32.5 (fail)

========================
=== SUN 10/Oct 2010
========================
Lifting practice day (1.5h)

WEIGHT LIFTING
– box clean and jerk 30kg 5×5
— stiff catch
— box 7 + disc

– box overhead squat 20kg 5×5
— box 7 + disc

GENERAL STRENGTHENING
– Chin-ups 10×3
— target 15s break
— act 25-30s per set

– Diag one-arm push ups 4×3 fast
— peg 6
— target 15s break
— act 25-30s per set
— failure after 4

– KB snatch and clean 16kg 5×5
— 5 each clean and snatch

========================
=== SAT 9/Oct 2010
========================
General and core day (1h)

GENERAL STRENGTHENING

– incline sit-up
— 10-8-7-6-6
— w/ reebok
— tough / technique?

– back flexion
– chin-up
— 6/8-6/8-6/6-6/6-6/6
— arms behind head

– TRX Horizontal row
— feet and TRX knee-height
— 10-8-6

– TRX Pike push-ups
– TRX Plank saw
— 5/10-5/10-5/2
— 15s break at “-”
— ultra tough at this stage

– Military press 50x
— 10×20/25
— 5×27.5/30/32.5

– diag one-arm push-ups
— peg 6
— 5×5

========================
=== FRI 8/Oct 2010
========================
Rest day

========================
=== THU 7/Oct 2010
========================
Lifting practice and general day

WEIGHT LIFTING
– Deadlifts 3×5@80kg
— slow. Back strength?

– Box overhead squat 25@16-20kg
— 6 segments plus disc
— 3×5@16
— 2×5@20

GENERAL STRENGTHENING
– Chin-ups 5 x MaxReps
— assistance 3 bands
— 9-8-8-8-7

– Handstand practice

– Diag one-arm push ups (p7) 60x
— 4×5
— 1×100 fast

– TRX plank saw timed
— 4×10 saws on elbows
— 10s break

– TRX atomic push-ups max x5 timed
— 15s break
— 3 full sets plus 1x3f

– TRX roll-outs x5 timed
— 15s break
— 6×5

========================
=== WED 6/Oct 2010
========================
Weight practice (clean, jerk) day

CORE & LOWER BACK
– Lower back flexion 5×5 – medium

WEIGHT LIFTING
– hanging clean 20-40kg 100x
— stiff catch
— 1×10@20kg
— 1×10@40kg
— 8×10@30kg

– box push press 20kg 100x
— no box / quarter squat
— 10×10@20kg (30kg f5x)

STRETCHING
as per programme 5/Oct

GREASE-THE-GROOVE
– Chin-ups 5 x MaxReps
— narrow parallel grip 10-9-11

– Handstand practice

========================
=== FRI 15/Oct 2010
========================
Dynamic Lifting Day

WEIGHT LIFTING
– Squats 9×8@60
— 20s rest / 70s p cycle
— 6 segment + disc
— fast

– Deadlifts 6×8@60
— fast / 20s rest
— time 6:30 (65s p cycle)

– Military press 5×5@30-35
— 30-32.5-35-32.5-32.5
— last rep was max on last three
— next: 35 start to failure

GROOVING
– Chin-ups max x 2
— 30s cycle
— 7 sets

– Handstand practice

STRETCHING
30min legs

========================
=== THU 14/Oct 2010
========================
General strength / Teaching

– back flexion 5×6
— ok

– TRX Horizontal row 5 x max
— feet 30cm, 20s break
— 8-8-8-6-3

– TRX Suspended push-ups 5 x max
— 20s rest
— 10-7-2

– TRX Plank saw 5 x max
— 5×10, 10s rest
— surprisingly tough

GROOVING
– Pull-ups / Chin-ups

************************
*** TEACHING SESSION
************************
– Squats
— too much good morning
— chest up, look up
— warm up 80-70-80 x 3-5 reps
— box 6 segment plus disc
— work 90-95, box 5
— 3 reps
— stopped set 2 @ 95

– Stretching
— Sit on bench, pull (include 5s strong)
— Yoga style rotation on floor (also straight leg)
— Glute stretch (sitting, floor)

HOMEWORK
– Perfect form squats over box
– 3 stretches twice daily

========================
=== WED 13/Oct 2010
========================
Teaching session day

GROOVING
– One-arm pushup 6×4 fast
— peg 6

– Pull-ups / Chin-ups 5×5 fast
— various grips

************************
*** TEACHING SESSION
************************
– Clean 40kg 3×8

– Jerk thrust 30kg 3×5
— deeper, more dynamic
— try box

– Clean & jerk 30kg 5×3
— 30secs rest

– Dead lifts x5
— 40-50-60-80-85-60
— dont work from back

HOMEWORK
– all of the above
– stretching

========================
=== TUE 5/Oct 2010
========================
Session Day

CORE & LOWER BACK
– TRX plank 3x20s – medium
– TRX suspended pike & curl 3x(10+10) – very tough / metabolic
– TRX roll outs 3×15 – medium
– TRX one-arm roll outs 1×5 – tough

GREASE-THE-GROOVE
– Assisted chin-ups (narrow parallel grip) 10-7-5-3
– Delevered one-arm push ups (peg 8) 3×10 – medium

************************
*** TEACHING SESSION
************************

– hanging clean 20/30/40kg
— heels, chest up
— squeeze core throughout
– deadlift 60kg
— chest up, look up
– thrusters 10kg
– box push press 20kg (bench)
— lock arms wide, back into delts, not traps
— bar above heels behind head
– overhead box squats (6 segm plus disc)
— same
– one-arm snatch
— straight up

HOMEWORK
– all of the above
– lower back
– core (roll out, plank, pike/crunch TRX)

STRETCHING PROGRAMME
– achilles stretch (2 types)
– hamstring / achilles stretch (sitting)
– hamstring stretches
– glute stretch (2 types)
– squat stretch

========================
=== MON 4/Oct 2010
========================
PR Lifting Day

WEIGHT LIFTING
– Back squats 5×5@100

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