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Rob T's Training Log

  • 30-04-2011 8:18pm
    #1
    Registered Users Posts: 192 ✭✭


    I used to train in IP but am currently gymless. Going to copy over my log from IP’s forum so that all my training data is in one place.
    I’m 25 year old male, 93kg and probably about 30% BF.
    Not sure if the 93kg is exact as it’s a bathroom scales but it’s hopefully not too far off.
    At the minute my training is mostly in back garden using kettlebells to get some IP type conditioning blocks done.
    At the minute don’t really have a training plan, but that’s going to change shortly.


«13456

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  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 17/11/10 - I12 C1

    Prowler 6 pushes in ten mins with 90kg

    Workblock 2 - 5 reps of each

    Trap dead 60 kg
    Inverted rows
    Overhead Med ball throws

    6 rounds completed in 15 mins

    Workblock 3

    Spider test- took 10 mins to complete 6 rounds with 30 seconds rest between each round

    Workblock 4

    Windmills 5 each hand 8 kg
    Dumbbell bench bress 10kg 10 reps
    Bent over dumbbell row 12.5 kg 10reps each arm

    5 rounds completed in 15 minutes


  • Registered Users Posts: 192 ✭✭Robert T


    Friday 19/11/10 - I12 S2

    Hang clean and press

    Bar x 8 reps

    30kg x 8 reps

    35kg 5 x 5

    Glute ham raise

    Bodyweight 3 sets x 10 reps

    Wall throws

    3x20

    Pull ups using grey band

    3 reps then 2 reps
    2 reps then 1 rep
    2 rep then 1 rep
    1 rep
    1 rep
    For the last two sets I was barely getting to the bar with even only one rep

    Elevated push ups

    4 x 8 (last two sets were horrible form)

    Bridges

    3 sets 45 seconds, 40 seconds, 35 seconds

    Plate extensions

    10kg

    12,10,8,8


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 22/11/10 I12 C2

    CB 1

    Prowler 60kg push and carry two 24kg kettlebells – 7 sets in 10 mins
    Workblock 1

    Prisoner squats 10 reps
    Push ups 10 reps
    Pull Ups (both legs in a grey band) – 5,5,4,2,3
    5 sets in 15 mins

    CB 2

    Same as CB1 5 sets in 10 mins, grip in my left hand went on last two sets

    Workblock 2

    Dumbbell Snatch 15kg – 5 each arm
    Caterpillar – one length
    Dumbbell Press 10kg – 10 reps
    5 sets in 10 mins


  • Registered Users Posts: 192 ✭✭Robert T


    Tuesday 23/11/10

    Testing

    Bodyweight 94 kg, I was 91 last week when I did my first prowler!

    Body Fat test: 245 or 255 mm can't remember which, circa 30 percent
    Max BP 60kg
    Pull ups 0
    Push ups 4
    Inverted rows 4
    TB Dead 80kg
    Spider test
    75
    65
    65
    65
    60
    65

    Followed by I 12 S1

    Deadlift
    Warmup:
    40kg 8 reps
    50 kg 8 reps

    70kg 5x5

    Step ups

    3x8reps each side - technique were better for these this time around I felt ie they were way tougher

    Side bends
    12.5kg 3x10 reps

    Partial Barbell Press
    Warm Up Regular Press
    Just bar x 8reps
    40kg x reps

    Partial Press
    60kg 5 reps
    65kg 5
    65kg 3
    65kg 3 reps
    60kg 5 reps

    Inverted rows
    5 x 8

    Rounded back extensions
    3 x 10

    DB Curl
    7.5kg 3 x10
    Dropped the weight in the dumbbell curls because had really bad DOMS in my forearms last week and wanted to be able to do BJJ tomorrow night.


  • Registered Users Posts: 192 ✭✭Robert T


    Thursday 24/11/10 I12 C1

    Just did first half of C1 as I had a tutorial to get to this morning.

    Prowler 90kg 8 pushes in 10 mins

    Workblock 1

    Trap bar deadlift 5 reps 60 kgs
    Inverted rows x 5
    Med ball overhead throws x 5

    5 rounds in 15 mins


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  • Registered Users Posts: 192 ✭✭Robert T


    First session in two weeks due to a cold that I couldn't shake the first week and then the roads for the second.

    C1 IProgram13

    Warm Up

    X Band Walks
    Scap Push Ups
    Over Unders
    Face Pulls
    Hurdle Steps
    Inverted Row Scap Pulls
    Quad Walks

    2 rounds

    10' conditioning block - Prowler 60kg 12 pushes

    15' workblock

    Box Jumps x 5
    Floor Press 12.5kg DBs x 5
    Unsupported rows 15kg x 5
    8 rounds

    10' conditioning block - prolwer 70kg - 9 pushes

    15' workblock

    potato sack squat 32kg kettlebell x 5
    Swiss bar bench press 40kg x5
    Pulls ups (two feet in one grey band) x5

    7 rounds

    For the pulls ups i got 5,5,5,5,4,4,3


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 8/12/10

    BJJ (GI) Evening Class

    Covered attacks from mount for an hour

    Then about an hour for rolling, so two hours of BJJ in total

    Thurs 9/12/10

    BJJ (GI) Morning class

    About an hour of rolling with Barry and he went through some of the attacks from Weds evenings class.

    BJJ (No GI) Evening Class

    Found the warm up very tough, not sure if this was because I trained already that morning or because it was tough.

    Over an hour of drilling maintaining side control.


  • Registered Users Posts: 192 ✭✭Robert T


    Friday 10/12/10

    S1 I13

    Two rounds of warm up

    Box Squat

    Warmed up with Bar x 12, 30x12, 40x12

    50kg 5x5

    Single leg deadlift

    10kg dumbbell 4x8

    Found it very hard to get all the way down in the early sets.

    Russian Twists

    16kg KB 3 x20

    Chin ups

    Warmed up with two legs in the grey band 2x8

    5 sets with one foot in grey band with 4 reps in each set.

    Couldn't get the fifth rep on any of the sets.

    Speed Bench Press

    Warm Up Bar x 12, 30kg 2x5

    40kg 8 x 3 a minute rest between each set. Really easy for first four or five sets, last couple were tough.

    45Degree Back Extension

    3 x12

    Seated Dumbbell cleans

    Warmed up with 5kg DBs 1 x 10

    7.5kg DBS 4x10


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 13/12/10

    S1 I13

    2 rounds of warm up

    Speed Deads

    Warmed up with 40kg

    60kg 8x3 with a minute recovery between each set. don't think I wasn't going fast enough on these when coming up from the bottom but my back was rounding when I tried to go faster.

    Elevated split squats

    4 x 8 reps each side - HELL

    Hanging Leg Raise

    3 x 10 reps. Each set was broken up into reps of 3 or 4 as the Tendonitis kicked up big time in my hands. Not sure if this is because of the cold or because I done deadlifting before hand. First time that the Tendonitis has effected me since I started to train in IP.

    Bench Press

    Warmed up with bar x 10 then 30kg x 10

    40kg x 5
    45kg x 2x5
    50kg x 2x5 last couple of reps of this set were tough

    DB Unsupported rows

    15kg DBs 4 x10 reps each side, really felt this on my rear delt rather than my lats.

    Plate shifting

    USed 2 2.5kg plates and 2 5kg plates

    3 sets of 60 seconds with a 60 second reccovery between each

    Rolling tricep extensions

    7.5kg DBs 4 x10 reps
    Tried 10kg for the second set but felt they were too heavy after 3 reps.


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 16/12/10

    Half of C2 I13

    Only did half as only had a few mins between my two tutorials.

    Two rounds of IP warm up

    Prowler 10' block

    110kg 2 pushes

    dropped down as those 2 pushes killed me

    4 more pushes at 90kg

    Strength block 15'

    Reverse lunges with 10kg
    push ups 5
    pull ups 5 with both legs in grey band

    only got 4 rounds

    the push ups slowed me down loads. Got 5 in the first two rounds, after that had to stop after every rep and reset as I was just getting stuck at the bottom.

    By far the worst session I've put in, reckon this is a combination of the lack of sleep over last few nights and also bad doms from the strenth session on Monday.


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  • Registered Users Posts: 192 ✭✭Robert T


    31/12/2010

    Did C1 (well as much as I could with no equipment)

    10' of pushing car up and down driveway. The initial push was much heavier than the prowler but after that momentum took over each time and made it easy.

    15' workblock of box jumps (using the bench as the box); 10kg dbell floor press; and 16kg kbell one arm unsupported rows. 5 of each and 6 rounds

    10' - back to pushing the car. Did 10 lengths in the 10 mins. Took about 45 seconds to do a length each time.

    15' 5 pullups (using a couple of bands that were available); 40kg bbell bench press; 16kg kbbell potato sack squat (heaviest kbell available). 5 of each and 5 rounds


  • Registered Users Posts: 192 ✭✭Robert T


    6/01/11

    BJJ No - Gi morning class

    Covered flower sweep and the armbar which flows from the defence.

    Don't have to commute up and back to IP for next few weeks so hopefully I'll get a lot more training in.


  • Registered Users Posts: 192 ✭✭Robert T


    Did I13 S1 yesterday

    3 rounds of warm up

    Box Squats

    Warmed up with Bar x12 30 x8
    50kg 4sets x 5reps
    55kg 1x 5

    The last set at 50 didn't feel too taxing so I moved up but today I'm barely able to walk the DOms in my quads and hamstrings are that bad!!

    Single Leg Deadlift

    10kg dumbbell 4sets x 8 reps

    Russian Kbell twist

    16kg 3x 20

    Chin Ups

    2 Warm up sets with both legs in the band

    5 x5 with one leg in grey band

    Speed Bench Press

    Warmed up with bar x 12, 30kg 2x5

    40kg 8 x 3

    45degree back extension

    3 x 12

    Seated power cleans

    5kg dumbbells 4 x10 dropped weight in these because the doms were pretty bad after the last session for a few days and I wanted to get a BJJ session in today which the doms in my legs ended up stopping me from doing anyway.


  • Registered Users Posts: 192 ✭✭Robert T


    January 18 I13 S2

    3 rounds of IP warm up

    Speed Deads
    60kg 8 x 3

    Elevated Split Squats 4 x 8

    Bench Press
    40kg x 5
    45kg x 5
    50kg 3 x 5

    DB Unsupported Rows
    15kg DB 4 x 10

    Plate Shifting
    60 seconds, 50 seconds, 40 seconds with a minute recovery between each

    Rolling tricep extensions

    5kg 4 x10 – dropped down because triceps were killing me after the last time.


  • Registered Users Posts: 192 ✭✭Robert T


    January 20 I13 - Half of C

    11 rounds on the prowler with 80kg

    7 rounds of workblock

    5 box jumps
    10kg Dbell floor press x 10
    16kg Kbell unsupported row x 10.


  • Registered Users Posts: 192 ✭✭Robert T


    January 24 BJJ drills with Paul and Barry


  • Registered Users Posts: 192 ✭✭Robert T


    January 25 I13 S1

    Box Squats
    Warm Up – Bar x 12, 30kg x 5
    45kg x 1
    50kg x 2
    55kg x 2

    Single Leg Deadlift
    12.5kg 4x8

    Russian Kettlebell twists
    16kg 3x20

    Chin Ups
    Found these way harder this time. Got 5x5 with the grey band but after the first set they were broken up into 2 and 3 reps at a time.

    Speed Bench press
    Warm Up – bar x 12, 30kg 2 x 5
    40kg 8 x 3

    Seated power cleans
    5kg 2 x 10
    7.5kg 2 x 10


  • Registered Users Posts: 192 ✭✭Robert T


    January 27 I13 S2

    Speed Deadlifts
    60kg 8 x 3 think i’m going too slow on these.

    Split Squats
    BW 2 x 8
    10kg 2 x 8

    Hanging leg raises
    3 x 8 Hands gave out each time

    Bench Press
    Warmed up with Bar x 12, 30kg 2 x 8
    45kg 2 x5
    50kg 2 x 5
    55kg 1 x 5

    Unsupported rows
    12.5kg 1x10, 15kg 1x10 to warm up
    17.5kg 3 x 8
    20kg 1 x8

    Plate shifting
    60 secs, 55 secs, 45 secs

    Rolling Tricep Extensions
    5kg 1x8 to warm up
    7.5kg 3x10
    10kg 1 x7


  • Registered Users Posts: 192 ✭✭Robert T


    January 28 Conditioning

    3 rounds of IP warm Up

    10’ sprint block – got 8 sprints in the 10 mins while taking 30 seconds rest between each effort

    3’ rest

    10’ workblock

    10 turning box jumps
    10 T Push ups
    10 Upright rows 16kg kettlebell

    Got 4 rounds in 10 mins

    2’ rest

    10’ sprint block. Got 7 rounds this time

    3’ rest

    10’ workblock
    16kg Kettlebell swings x10
    16kg kettlebell press x 5 each side
    Bounds

    4 rounds in ten mins


  • Registered Users Posts: 192 ✭✭Robert T


    15 Feb 2011 14:36
    Monday 31 January 2011

    S1 - IP14

    New Warm Up

    Hip Pop Ups
    Scap Pull Ups
    Groin Rotations
    Wall Sweeps
    Leg Swings
    Scap Inverted Shrugs
    Bird Dogs

    Front Squats
    Warm Up bar x 8; 30kg x 8
    40kg 2x5
    45kg 2x5
    50kg 1x5

    Single Leg Supported RDL
    16kg kb 1 x 8 each side
    24kg kb 3 x 8 each side

    DB Sit Ups
    5kg DBs 3 x20

    Neutral Grip Pull Ups
    Warm Up 2 x8 Both feet in grey band
    4 x 5 with one foot in grey band (misread the workout)
    Two bands 10 reps x 6 sets

    Alternate Arm DB Incline Press
    12.5kg 5 reps
    15kg 5 reps
    17.5kg 5 reps
    20kg 5 reps
    22.5kg 5 reps
    25kg 3 reps
    dropped back down to 22.5kg after failing at the 25 - 22.5kg 2 x 5reps

    Ab roll outs

    10 reps x 3 sets with 20kg on the bar

    KB shrugs
    16kg 1 x8
    24kg 1 x8
    32kg 1x 8
    24kg 1 x8


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  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 2 February S2 -IP 14

    Deadlift 60kg 8 x 3 reps (misread the sheet and thought these were speed deads again)
    Reverse hypers 20kg 5 x 10
    Alternate plate Sit Ups 3 x 20 10kg plate
    Db Bench Press 20kg 5x5
    Ring inverted rows 3 x8 reps
    45 side arches 2 x10/10

    terrible session, had pulled an allnighter so was without sleep


  • Registered Users Posts: 192 ✭✭Robert T


    Wednesday 9/2/11 - S1 - IP14

    Exhaust blew on the car and a severe lack of training last week because of that.

    Warm up x 3

    Front Squate W-Up bar x 8; 30kg x 8
    40kg 1 x 5
    45kg 1 x5
    50kg 2 x 5
    55kg 1 x 5

    SLRDL
    16kg 1 x8
    24kg 2x8
    32kg 1x6

    DB Sit Ups
    7.5kg 3 x 15

    Pull Ups
    2 Bands 10reps x 7

    Alternate Arm DB Incline Press
    W-Up 12.5 2 x5
    17.5kg x8 x1
    20kg x7 x 1
    Dropped back down to 17.5 after failing at last rep - 17.5kg x 7 x 3

    Ab roll outs

    20kg 3 x 10

    KB Shrugs

    16kg x 3 x 12

    Ran out of time for last two exercises and kind of rushed them


  • Registered Users Posts: 192 ✭✭Robert T


    Monday 14/2/11 - S2 - IP14

    W-Up x 3

    Deadlift W-up 40kg 2 x5
    60kg 1 x 3
    70kg 1 x 3
    80kg 3 x3
    85kg 2x3
    90kg 1 x 3

    Reverse Hypers 20kg 5 x 12

    Alternate plate sit ups 10kg 3 x 15

    DB Bench Press W- Up 15kg x2 x8

    Didn't get to do anymore because I got a phone call informing me that someone broke into my car in the city and knicked my laptop, ipod and a traditional wooden flute which was worth more than the car and laptop combined!!


  • Registered Users Posts: 192 ✭✭Robert T


    Haven't trained in so long because exams coming up next week and don't have the time to commute up and down to IP at the minute. Got a quick strenth session done this morning at home before I ate a tax manual.

    Tues 15 March 2011

    IP Warm UP x 3

    Deadlift

    60kg 5x5

    Alternate Plate Sit Ups

    10kg 3 x 15

    Bench Press

    40kg x 5
    45kg x 5
    50kg x 5
    55kg x 5
    58kg x 4 (worried about failing and had no one to spot so dropped down)
    55kg x 5

    Dbbell Sit Ups

    5kg bells 3 x 15

    Hoping to get a break from study tommorrow evening and will try get a conditioning session in at home


  • Registered Users Posts: 192 ✭✭Robert T


    Weds 16 March 2011

    Did half a conditiong session while taking a break from study today.

    IP warm up x 3

    10' workblock . Shuttle run (about 8 metres I'm guessing and 4 lanes)

    Got 9 in 10 mins.

    15' workblock

    16kg KB Swings x10
    16kg KB Presses x5
    Bounds

    Got 8 in 15 mins. The bounds were a lot shorter than the IP pitch in hindsight. Now back to highlighting legislation


  • Registered Users Posts: 192 ✭✭Robert T


    Tuesday 22 March 2010

    Strenth Session

    Only 3 exams left. Not up again until Thursday.

    Did a quick session tonight to clear my head.

    Front Squats (the rack wouldn't go up to the right height which made these more awkward than they needed to be)

    30kg 5 reps
    40kg 5 reps
    50kgs 3 x 5 reps

    Single Leg Deadlift
    12kg 1 x 8
    16kg 3 x 8

    (Didn't do the pull ups because I didn't want to risk aggravating the tendonitis in my hand with more exams this week)

    Incline Bench Press
    18kg 5 x 8reps

    Shrugs

    16kg 4 x 8


  • Registered Users Posts: 192 ✭✭Robert T


    25 March 2011

    2 hours of rolling with Grant - picked up a lot of details on mistakes I make a lot.

    Then did ten mins on the prowler. 80kg and got 10 pushes in 10 mins.

    Only two exams left, then two weeks off which I plan to spendtraining


  • Registered Users Posts: 192 ✭✭Robert T


    1 April 2011

    All exams over, two weeks off now so plenty of training shall be done.

    About 90 mins of BJJ this morning. Lukas went over Cyborg's Shoulder Guard, then some rolling and then Grant drilled some side control escapes with me. I really need to start drilling escapes more!


  • Registered Users Posts: 192 ✭✭Robert T


    4 April 2011

    2 hours of BJJ tonight, one hour of Butterfly guard techniques and then completing the pass once swept, followed by 5 min rounds. Think there was about 8.

    Need to add mount escapes and tucking my chin to avoid guillotines to the very long list of things that I need to work hard on.

    Felt a bad strain in my groin once I got home so hopefully that doesn't act up tomorrow or anything! Tonight was def worth the 3 hour round trip!

    Hopefully up again in the morning for some more.


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  • Registered Users Posts: 192 ✭✭Robert T


    5 April 2011

    Morning BJJ class - 30 mins drilling the butterfly sweep from last night in the gi and then a triangle choke when he posts.

    Then 30 mins rolling.


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