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.
Wednesday 17/11/10 - I12 C1
Prowler 6 pushes in ten mins with 90kg
Workblock 2 - 5 reps of each
Trap dead 60 kg
Overhead Med ball throws
6 rounds completed in 15 mins
Spider test- took 10 mins to complete 6 rounds with 30 seconds rest between each round
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
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
Pull ups using grey band
3 reps then 2 reps
2 reps then 1 rep
2 rep then 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)
3 sets 45 seconds, 40 seconds, 35 seconds
Monday 22/11/10 I12 C2
Prowler 60kg push and carry two 24kg kettlebells – 7 sets in 10 mins
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
Same as CB1 5 sets in 10 mins, grip in my left hand went on last two sets
Dumbbell Snatch 15kg – 5 each arm
Caterpillar – one length
Dumbbell Press 10kg – 10 reps
5 sets in 10 mins
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
Followed by I 12 S1
40kg 8 reps
50 kg 8 reps
3x8reps each side - technique were better for these this time around I felt ie they were way tougher
12.5kg 3x10 reps
Partial Barbell Press
Warm Up Regular Press
Just bar x 8reps
40kg x reps
60kg 5 reps
65kg 3 reps
60kg 5 reps
5 x 8
Rounded back extensions
3 x 10
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.
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
Trap bar deadlift 5 reps 60 kgs
Inverted rows x 5
Med ball overhead throws x 5
5 rounds in 15 mins
First session in two weeks due to a cold that I couldn't shake the first week and then the roads for the second.
X Band Walks
Scap Push Ups
Inverted Row Scap Pulls
10' conditioning block - Prowler 60kg 12 pushes
Box Jumps x 5
Floor Press 12.5kg DBs x 5
Unsupported rows 15kg x 5
10' conditioning block - prolwer 70kg - 9 pushes
potato sack squat 32kg kettlebell x 5
Swiss bar bench press 40kg x5
Pulls ups (two feet in one grey band) x5
For the pulls ups i got 5,5,5,5,4,4,3
BJJ (GI) Evening Class
Covered attacks from mount for an hour
Then about an hour for rolling, so two hours of BJJ in total
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.
Two rounds of warm up
Warmed up with Bar x 12, 30x12, 40x12
Single leg deadlift
10kg dumbbell 4x8
Found it very hard to get all the way down in the early sets.
16kg KB 3 x20
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
Seated Dumbbell cleans
Warmed up with 5kg DBs 1 x 10
7.5kg DBS 4x10
2 rounds of warm up
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.
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.
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.
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.
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
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.
Did I13 S1 yesterday
3 rounds of warm up
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
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.
January 18 I13 S2
3 rounds of IP warm up
60kg 8 x 3
Elevated Split Squats 4 x 8
40kg x 5
45kg x 5
50kg 3 x 5
DB Unsupported Rows
15kg DB 4 x 10
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.