The only easy day was yesterday

narwog81 · 15-12-2009 6:14pm

Legs

Cycle warmup

3x10 15kg OH Squats

Squats
1x10 20kg
1x10 40kg
4x10 55kg

RDLs
3x10 30kg
3x10 5kg plate (single leg)

BB Lunges
1x10 20kg
3x10 42.5 kg

3x10 swissball curls

saw the physio today, got the green light to heavier on the squats, hopping drills added to the rehab too. think ill stay with 4x10 for a while more anyway and up it by 5kg a week.

narwog81 · 17-12-2009 12:02am

3x10 15kg endoboard squats

3x10 swissball hamstring curls

stretching and foam rolling

hopping (both legs) 3x5
vertical
long
diagonal
shuttles
triple-hop

core and balance work

got a core and balance program, gonna try do it three times a week along with the hopping. got some strange looks today in the gym!

narwog81 · 18-12-2009 2:08am

Repitition Upper Body

was in a different gym today so had to make do with what equipment was there, serious lack of DBs.....

band pull-aparts

Bench Press
1x20 20kg
3x15 60kg

4X6 BW Pull-ups
4X12 13kg DB Power cleans

Military Press
1x10 20kg
4x10 42.5kg
1x5 45kg

3x20 50kg BB Shrugs
3x8 18kg DB Curls

happier with military press, 45kg 4x10 should be an interesting attempt next week.

narwog81 · 18-12-2009 11:52am

Legs

3x10 20kg OH Squats
3x20 BW Lunges

Squats
1x10 20kg
1x10 30kg
1x10 50kg
4x10 60kg
1x1 90kg
1x3100kg

RDLs
1x10 20kg
4x10 50kg

4x10 42kg Ab-pull downs

quick session, have an exam this afternoon and doing the 12 pubs after so wanted to get the squats in today at least.
had no trouble with the 4x10 @ 60 so decided to see what 100 felt like, felt heavy on the shoulders but still plenty in the legs, bring on the new year!

narwog81 · 26-12-2009 5:35pm

3x10 20kg OH squats

Band pull-aparts

squats
1x10 20kg
1x10 50kg
1x5 90kg
3x3 100kg

deadlifts
2x10 60kg
2x10 100kg

military press
2x5 60kg

bench-press
1x10 60kg
2x5 85kg

2x21 30kg BB Curls

try keep things ticking over during xmas, start back at it again properly on the 4th jan...

narwog81 · 28-12-2009 2:55pm

duathlon cancelled today due to the icy roads, rescheduled for valentine's day.... disappointed, would've been nice to see where im at, suppose ill head to the gym later so....

narwog81 · 29-12-2009 6:56pm

3x10 20kg OH Squats

Bench Press
1x10 50kg
1x10 70kg
1x5 80kg
1x2 90kg
fail 100kg
1x15 60kg

3x10 20kg OH Squats

3x10 16kg DB Curls

Deadlifts
1x3 100kg
1x3 120kg
1x3 140kg
1x1 150kg

messing around in the gym at work, gonna test all my 1RMs properly in the first week of jan and go from there now that i have the green light to go heavy on the legs, have some sort of idea of what to aim for in all 4 lifts now(BP,MP,DL + SQ).

narwog81 · 03-01-2010 3:16pm

OH Squats
1x10 20kg
2x10 25kg

band pull aparts

3x8 BW pull-ups

3 sets of core pyramids with medicine ball

military press
1x10 20kg
1x10 40kg
belt
3x8 50kg

3x12 face pulls
3x20 ab pull downs
3x2min planks

narwog81 · 03-01-2010 6:01pm

narwog81 wrote: »

so to sum up, my non-knee related goals before end of 2009 are:

sub 12min 3.2km run
3x8 85kgs+ bench press
3x8 50kgs military press achieved 3/1/10
3x10 BW pull ups 3x8 3/1/10
@ ~88kgs BW 87kgs 3/1/10

will try the bench tomorrow and maybe the run on tuesday.

narwog81 · 04-01-2010 4:24pm

bench press
1x10 20kg
1x10 50kg
1x10 70kg
3x5 85kg

deadlift
1x10 60kg
1x5 100kg
3x3 130kg
1x5 100kg

RDL
3x8 60kg

no way was i near 3x8 for the bench press, oh well...

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

narwog81 · 06-01-2010 2:29am

30min run - 5.5km

stretching and foam rolling

knee is sore-will have to keep an eye on it....

narwog81 · 06-01-2010 6:18pm

5min cycle

3x20 20kg OH Squats
3x10 BW Lunges

Squats
1x10 20kg
1x10 50kg
1x8 70kg
3x5 90kg

Bench Press
1x10 20kg
1x10 50kg
1x8 70kg
1x5 80kg
1x5 87.5kg

3x10 55kg Lat-pulldowns

3x10 16kg DB Curls

narwog81 · 07-01-2010 4:30pm

conditioning session

3x1min rounds for each exercise(6min total)

pull-ups
clean and jerks
KB front squats
pushups
inverted rows
bear crawls

finished up with some wrestling and grappling.

in a heap after this!

narwog81 · 08-01-2010 5:42pm

core and flexibility work

1mile run - 6.05

narwog81 · 10-01-2010 7:11pm

ME Upper Body

band pullaparts

Bench Press
1x10 20kg
1x10 50kg
1x8 70kg
1x5 80kg
1x5 90kg
1x1 100kg
1x4 90kg

2x15 26kg DB Incline Press

4x12 60kg BB Bentover Row
4x12 12kg DB Rear delt raise

2x12 32kg DB Shrugs
2x10 30kg EZ bar preacher curls

cut it short at the end,forearms were fried after the rows.

G86 · 10-01-2010 7:34pm

narwog81 wrote: »

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

Are you using a reverse grip? I found that helps a bit.

brutusthebarber · 10-01-2010 7:50pm

narwog81 wrote: »

bench press
1x10 20kg
1x10 50kg
1x10 70kg
3x5 85kg

deadlift
1x10 60kg
1x5 100kg
3x3 130kg
1x5 100kg

RDL
3x8 60kg

no way was i near 3x8 for the bench press, oh well...

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?

One way of improving grip strength is to use a double over-hand grip on all your warm-up sets.

Generally I use it right up to when I feel the grip is starting to go and then I switch to mix grip! I've found this to be a great help.

One other thing you could look at here is the order of your compound movements. Only a small thing and may not even make any difference but I would deadlift first, then bench, then RDL!

narwog81 · 10-01-2010 8:06pm

G86 wrote: »

Are you using a reverse grip? I found that helps a bit.

i use a mixed grip for all my sets, havent deadlifted in a year though due to my knee injury so think i just gotta harden up and get used to it again!

narwog81 · 10-01-2010 8:10pm

brutusthebarber wrote: »

One way of improving grip strength is to use a double over-hand grip on all your warm-up sets.

Generally I use it right up to when I feel the grip is starting to go and then I switch to mix grip! I've found this to be a great help.

One other thing you could look at here is the order of your compound movements. Only a small thing and may not even make any difference but I would deadlift first, then bench, then RDL!

cheers, ill give that a try tomorrow so.

i should be starting back on W4SB from next week so ill be following that program, the last 2/3 weeks i've just been ticking over and trying not to ruin it all over the xmas!

narwog81 · 11-01-2010 8:54pm

Legs

3x10 25kg OH Squats
walking lunges

Squats
1x8 40kg
1x8 60kg
1x8 80kg
3x5 100kg

RDLs
1x10 40kg
1x10 60kg
3x8 70kg

3x5 medium box jumps
3x5 large box jumps

BB Lunges
3x8 50kg

narwog81 · 13-01-2010 7:24pm

RE Upper body

Band pullaparts
facepulls

1x20 15kg DB Bench Press
3x15 28kg

Military Press
1x10 20kg
1x10 30kg
4x10 45kg
1x5 60kg
1x1 70kg PR

3x8 BW Pull-ups
3x12 12kg DB cleans

3x10 32.5kg DB Shrugs
3x10 16kg DB Curls

box jumps and core to finish

narwog81 · 14-01-2010 8:01pm

Legs

3x10 25kg OH Squats

3x5 box jumps

3x10 Single leg RDLs

3x3 Single leg box jumps

Deadlift
1x8 60kg
1x8 80kg
1x5 100kg
2x5 110kg
1x3 130kg
1x1 140kg
1x1 150kg
1x1 160kg

3x10 40kg Ab pulldowns

switched to a mixed grip after 130kg, no real trouble on grip,must just have been an off day the last time, gonna keep the double overhand grip for all my warmup sets though in future.
160kg was tough but locked it out, box jumps are my new favourite thing, especially one legged:D

d-gal · 14-01-2010 9:28pm

have ordered some plyometric boxes for Results so should have them in a week or so...

PS will have your program for tomorrow

PPS your going to die tomorrow in your conditioning session

narwog81 · 14-01-2010 10:49pm

d-gal wrote: »

PPS your going to die tomorrow in your conditioning session

i'll skip the weetabix beforehand this time so:eek:

narwog81 · 15-01-2010 8:24pm

KB session

4 rounds

20 double hand swings
10 clean and jerk (each hand)
10 snatches (each hand)
20 alternating swings

narwog81 · 16-01-2010 5:00pm

45km cycle

bohermore-moycullen-spiddal-barna-salthill-bohermore

few decent hills on this route, first time i had encountered anything that size anyway, i huffed and puffed but got there in the end:D

narwog81 · 17-01-2010 6:27pm

5km run - 23.30

goal is sub 20min,along with the sub12 3.2km, bit to go yet but getting there just need to be more consistent with the cardio workouts.

plan is for 1 long run,1 interval session, 1 tempo run and 1 cycle per week. these will be fitted in around whatever weights/conditioning is going on aswell.

narwog81 · 18-01-2010 2:02pm

narwog81 wrote: »

22 - 5'11" - 90kgs

ok so got reconstructive surgery on the ACL in my right knee 6 weeks ago. between the lay-off after first injuring it and the period around the operation i've lost a lot of muscle and strength and gained a nice bit of fat....

im not running yet and my knee/hamstring situation doesn't allow me to do any weighted squats or deadlifts but all good things come in time:D

gonna try a 3 day upperbody split of back/chest/shoulders + arms for now to keep me ticking over. Cycling between 20 and 60min every day and have leg rehab exercises that i do around 3 times a week.

Gonna log my training here starting this week (week 7) so i can track my progress, motivate myself and also as a record for my brother as he just had the same injury at the weekend so its all ahead of him:(

MAIN GOAL: FIX MY KNEE AND GET BACK TO SPORT

2ND GOAL: To be a lean strong and fit 90kg.

right so should probably update this seeing as a bit has changed in the last few months.

im now in week 22 or 5 1/2 months since surgery on the ACL. recovery is going well and physio reckons i should be able to return to sport in about 6 weeks.

im now 23, still 5'11"and weigh 87kgs. was 93.5kgs getting surgery so happy with this.

goals are still the same, get back to sport and hit 90kgs lean and strong.

did the rehab program and W4SB for the upper body before xmas. 1RMs for main lifts now are:

Squat 120kg
Deadlift 160kg
Bench Press 100kg
Military Press 70kg

this is more or less there or thereabouts where i was before the injury, obviously will be looking to increase all these during 2010.

for the short term though im gonna work on my general conditioning, get out running and cycling more as this needs a lot of work.

will do some form of knee rehab every day:
ie. hopping, jumping, zig-zags, fig8s and will focus more on unilateral leg work as i have the repeat ISO-kinetic test on 22 feb.

today in physio stats were: 1rep single leg press 100kg left leg 80kg right
10rep single leg press 80kg left leg 70kg right.

this is my second ACL injury so determined to do it right this time, can see the light at the end of the tunnel but wont jump the gun on it and go back too early! (again):o

narwog81 · 18-01-2010 9:39pm

trying out a few new exercises that are part of the conditioning sessions coming up....

3x10 40kg Zercher Squats

i like these. a lot.

3x10 40kg Power cleans

technique was definitely terrible, youtube only goes so far, ill get a demonstration for this.

3x10 40kg Thrusters

tough. seriously gets the heart pumping.

3x10 25kg OH Squats

like these too. looked at a few videos and improved my technique. might see what my 1RM max on this is out of absolute curiosity...

d-gal · 18-01-2010 10:41pm

narwog81 wrote: »

3x10 40kg Power cleans

technique was definitely terrible, youtube only goes so far, ill get a demonstration for this.

Gimme a text tomorrow or wednesday and I will help you out for half an hour with them. thought you had done them before! Will get a video or two done as well so you can see where you are going wrong etc.

narwog81 · 19-01-2010 4:15pm

d-gal wrote: »

Gimme a text tomorrow or wednesday and I will help you out for half an hour with them. thought you had done them before! Will get a video or two done as well so you can see where you are going wrong etc.

sound. have done them before, just not very well!

narwog81 · 19-01-2010 10:55pm

wasnt at the races today at all

did some thrusters and pullups and threw in the towel

some curls then and some benching, worked up to 100kg which was encouraging but decided to pack it in then...

cycle first thing 2m, ill be praying for good weather:p

narwog81 · 20-01-2010 1:34pm

50km spin, same route as last time but up threadneedle road at the end.

flew up the hills today, was a lot easier than saturday.

narwog81 · 20-01-2010 6:54pm

5 x 1min fig8 runs

5x3 30m sprints

5x3 30m zigzag runs (stepping off right)

knee felt strong when stepping off it, sprints were poor enough though.

narwog81 · 25-01-2010 8:39pm

Overhead Squats
1x10 20kg
2x10 25kg
1x10 30kg

Bench Press
1x10 40kg
1x10 60kg
1x8 80kg
1x3 90kg

Deadlift
1x10 70kg
3x5 110kg

Been drinking and eating **** since last wednesday, disaster for training, busy week this week so wont really get much of a chance to pick it up but sure ill do what i can

narwog81 · 26-01-2010 7:10pm

Box Jumps
3x5 30" box
1x5 42" box

Squats
1x10 60kg
1x10 80kg
1x5 100kg

RDLs
3x10 60kg

Power Cleans
10x1 60kg

Clean and Press
5x1 60kg

1km run - 3.52

Box Jumps
3x5 30" box
1x5 42" box

technique was better on power cleans, some still way off though.

box jumps were good, 42" jumps were comfortable enough once the concentration was there!

narwog81 · 28-01-2010 3:14pm

90mins of this type of stuff ^^^ yesterday in bedford. my first trip over since surgery and unreal DOMS today in hips,shoulders and neck,fun tho:D

narwog81 · 28-01-2010 9:40pm

core work

lots of stretching and foam rolling

narwog81 · 29-01-2010 11:28pm

5min jog

Military Press
1x10 20kg
1x10 40kg
1x10 50kg
3x8 50kg

3x8 32kg DB Single arm Row

DB Bench
1x10 20kg
1x5 32kg
1x5 34kg
1x5 36kg
1x3 38kg

Box Jumps
3x5 30" box
3x5 42" box
2x1 45" box FAIL

various sprints and cutting/twisting running exercises, knee feels good and strong!

dioltas · 30-01-2010 12:24am

narwog81 wrote: »

90mins of this type of stuff ^^^ yesterday in bedford. my first trip over since surgery and unreal DOMS today in hips,shoulders and neck,fun tho:D

That looks like deadly craic! How does it work, is it a fan, or magnets or something?

narwog81 · 31-01-2010 2:02am

dioltas wrote: »

That looks like deadly craic! How does it work, is it a fan, or magnets or something?

Big fan basically,its used for training for skydiving, check it out on bodyflight.co.uk, its good craic alright, tough on the body though if you spend a bit of time in it.

narwog81 · 01-02-2010 5:10pm

ME - Upper body

1km jog - 5min

band pullaparts

OH Squats
1x10 20kg
2x10 30kg

Bench Press
1x10 30kg
1x10 50kg
1x10 70kg
1x8 80kg
1x5 85kg
1x4 90kg
1x2 90kg

2x11 28kg DB Incline Press

4x12 60kg BB Bentover Row
4x10 12kg DB Rear delt raise

3x12 32kg DB Shrug
3x10 40kg BB Curl

1km run - 3.25min

Will increase the weight on the shrugs and OH squats next session. was wrecked for the 2nd 1Km run but it felt good to run fast for a change!

narwog81 · 02-02-2010 12:28pm

50km cycle.

hopefully will get to the gym later on aswell.

narwog81 · 02-02-2010 9:05pm

5min jog - 1km

1x10 20kg OHS
2X10 35kg

3x6 18" box jump
3x6 24" box jump
3x6 30" box jump

1x15 50kg Zercher Squat
1x14
1x13

1x10 90kg Deadlift
1x9
1x8

1x10 50kg Power Clean
1x9
1x8

1x5 33" box jump
2x5 42" box jump

painful but fun:D

narwog81 · 03-02-2010 7:10pm

Sprint session

on Dangan track

2x400m jog warmup

200m
150m
100m
50m
100m
150m
200m

400m jog

slow,slow,slow

narwog81 · 05-02-2010 4:42pm

hungover waste of time

3x15 28kg DB Bench Press

1x10 20kg Military press
1x10 40kg
2x10 50kg

everything felt heavy, threw in the towel at this point, one(10) too many vodkas last night....

narwog81 · 08-02-2010 3:28pm

ME Upper Body

1km jog - 5min

band pullaparts

Bench
1x15 bar
1x10 50kg
1x8 70kg
1x6 80kg
1x5 90kg
1x3 92.5kg
1x2 95kg
1x1 100kg

2x12 28kg Inc DB Press

4x10 65kg BB Bentover Row
4x12 12kg Rear delt Raise

4x12 34kg DB Shrugs
4x10 16kg DB Curls

2km run - 8.40

narwog81 · 08-02-2010 3:47pm

oh and entered the triathlone sprint triathlon on 4th June.
750m swim - 20km bike - 5km run. girlfriend is entering, she's a great swimmer and quick enough on the so better start doing some proper training for this, pride is at stake!

duathlon (7km run, 22km bike) this sunday should give me an indication of how much work needs to be done to regain fitness...

narwog81 · 09-02-2010 6:37pm

Sprint session

800m jog warmup

3x30m

3x40m

3x50m

400m strides/jog.

narwog81 · 14-02-2010 7:23pm

Wednesday

90mins tunnel in bedford

Thursday

college all day in galway. bad DOMS in hammers

Friday

90mins tunnel in bedford.

vomiting bug results in multiple trips to toilet during session:eek:

Saturday

vomiting bug

Sunday

Duathlon in Galway

Total time 1hr 19.20 for 7km run and 22km cycle.

32min run and 46min cycle. transition 1min

was still feeling **** this morning but gave it a lash anyway. reasonably happy with my run time as i was in bits for this and the course was quite hilly.
cycle was confortable enough but my poor run meant i was behind the main group so couldnt benefit from any group action.
good experience though, might do the run again when im fully fit, learned a lot.

The only easy day was yesterday

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