Starting from scratch again

narwog81

Aug 2012

@80kg BW

BP 105kg
SQ 130kg
DL 160kg
MP 75kg
C&J 95kg
FS 105kg
PP 90kg

3.2km 11.43
5km 18.35
10km. 39.44
500m row 1.33

Jan 2013

88kg BW. Age 26.

Broken toe, ankle ligament problems, hip & glute issues, upper back issues, Bodyfat issues

Plan is to ease back gently with light running, rehab, core work and some strength work. Hopefully in a few weeks I'll be back in action and can start to get back into the shape I was in a few months ago, perhaps with more of a strength bias initially, want to improve my leg strength.

narwog81

5km jog - 30mins

narwog81

30mins stretching and foam rolling

Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x10 70kg
1x5 80kg
1x3 90kg
1x1 100kg

Press
1x10 20kg
1x10 30kg
1x10 40kg
1x5 50kg


Incredible DOMs in my quads and glutes from the run yesterday, it was my first bit of exercise in 10 weeks but even still I didn't expect it to be this bad...

Bench felt okish, decided to test 100kg just to see, happy it went up relatively easily. Press felt very heavy from the start, will do it first next time to get an accurate picture but think my lat/trap issues will have to be sorted before I can go heavy again.

Been reading a lot and thinking of running GSLP when I'm fit again, anyone any thoughts if you're reading this?? It's either that or WS4SB I reckon, I like the idea of the frequency method burpees and pullups on GSLP though.

narwog81

5km easy run - 24.37

Avg HR - 157

Avg Pace - 4.55


Hilariously high heart rate, can already feel my IT bands tightening up.

narwog81

6km easy run - 28.40

Avg HR - 131

Avg Pace - 4.46


Felt like I was working harder than 131bpm, ran the 3rd km at 163 but the 6th km at 97!

narwog81

1000m row - 3.50

Bench
1x10 20kg
1x10 50kg
3x5 70kg

3x12 7.5kg Seated DB “power cleans"

3x12 25kg DB bench

3x12 25kg DB rows

3x12 15kg DB Curls

narwog81

10km easy run - 50.10

Avg HR - 155

Avg Pace - 5.00


Pm

30min rolling & stretching

narwog81

6km pace run - 27.34

Avg HR - 164

Avg pace - 4.35

Rehab

3x10 Squat to press 3kg med ball
3x6 Single leg dead lift (each leg) 3kg med ball
Plank circuit

3x10 20kg KB front squat
3x8 15kg DB single arm row (loading the hip)
3x10 med ball pushup

Pm

Press
1x10 20kg
1x10 35kg
3x5 50kg

3x12 35kg Lat pulldown (underhand grip)

3x12 25kg DB bench press

3x12 15kg DB curl

narwog81

30mins rolling and stretching

3x10 BW Chinups
3x10 BW dips

narwog81

30mins rolling & stretching

Bench
1x10 20kg
1x10 50kg
3x5 70kg

3x12 40kg lat pulldown (underhand grip)

3x12 25kg DB bench press

3x12 15kg DB Curls

Rehab

3x10 Squat to press 3kg med ball
3x6 Single leg dead lift (each leg) 3kg med ball
Plank circuit

3x10 30kg front squat
3x8 20kg DB single arm row (loading the hip)
3x10 med ball pushup

Pm

5km easy run - 24.00

Avg HR - 159

Avg Pace - 4.48

narwog81

Bench
1x10 20kg
1x10 50kg
3x5 72.5kg

3x12 45kg lat pulldown (underhand grip)

3x10 27.5kg DB bench press

3x10 17.5kg DB Curls

Rehab

3x10 Squat to press 3kg med ball
3x6 Single leg dead lift (each leg) 3kg med ball
Plank circuit

3x10 30kg front squat
3x8 20kg DB single arm row (loading the hip)
3x10 med ball pushup

narwog81

Rehab

3x10 med ball chop
3x10 med ball side lunge
3x10 med ball single leg DL

Stretch/foam roll

3x10 70kg rack deadlift
3x10 Swiss ball pushups
3x8/8 20kg single leg DB row

3x6/6 12.5kg DB single leg DL
3x5/5 7.5kg DB pushups
3x10 45kg Lat pulldown (underhand grip with band around legs)

Pm

6km easy run - 28.40

Avg HR - 159

Avg Pace - 4.45

narwog81

Bench press
1x10 20kg
1x10 50kg
3x5 80kg

3x15 25kg DB Bench

3x15/15 25kg DB Side bends

3x10 17.5kg DB Curls

Rehab

3x10 med ball chop
3x10 med ball side lunge
3x10 med ball single leg DL

Stretch/foam roll

3x10 80kg deadlift
3x12 Swiss ball pushups
3x8/8 20kg single leg DB row

3x6/6 12.5kg DB single leg DL
3x5/5 8kg DB pushups
3x12 45kg Lat pulldown (underhand grip with band around legs)

narwog81

Bench press
1x10 20kg
1x10 60kg
3x5 80kg

3x12 27.5kg DB Bench

3x10 17.5kg DB Curls

Rehab

3x10 med ball chop
3x10 med ball side lunge
3x10 med ball single leg DL

3x8/8 22.5kg single leg DB row
3x6/6 12.5kg DB single leg DL
3x12 50kg Lat pulldown (underhand grip with band around legs)

narwog81

6km easy run - 27.52

Avg HR - 160

Avg Pace - 4.38

narwog81

Rehab

3x10 med ball chop
3x10 med ball side lunge
3x6/6 med ball single leg DL
Core drill

3x10 15kg DB Squat and press
3x6/6 medball mountain climbers
3x10 ring inverted row

3x6/6 12.5kg DB SLDL & row
3x X-band walk
3x5/5 10kg DB Pushup and row

3x6/6 10kg DB side lunge
3x8/8 25kg DB SL Row
3x10 medball pushup
3x10 SL glute bridges


Shattered...

narwog81

8km easy run - 38.25

Avg HR - 162

Avg Pace - 4.48

narwog81

3x10 medball chop
3x10 medball squat to press
3x10 medball SLDL

Bench
1x10 20kg
1x10 60kg
3x5 82.5kg

3x10 30kg DB Bench press

3x12 55kg Lat pull (underhand)

3x6/6 12.5kg SLDL & row
3x6/6 medball mountain climbers
3x10 ring inverted row
3x10/10 SL bridges

3x12 17.5kg DB curls
3x15/15 25kg DB side bends

narwog81

10km loaded run - 1.08

Avg HR - 163

Avg Pace - 6.52

Equipment - Backpack w/ 45lbs


Forced change of plan, next 5 weeks will involve a lot of running and walking with weighted backpacks over varied terrain. Will log anything that's worth it but will be out and about most days so should drop a few kilos.

Rehab and strength will have to take a backseat but I'll try keep it going as much as possible, will be very careful with my ankle, lots of zinc oxide tape.

narwog81

7.5km cross country loaded run - 1.35

Equipment - backpack w/ 45lbs

Windy....

Pm

Bench Press
1x10 20kg
1x10 40kg
1x10 60kg
3x5 85kg

3x12 60kg Lat pull down (underhand)

3x12 30kg DB Bench press

3x10 25kg DB single arm row

3x8 20kg DB curl

3x15/15 25kg DB side bend

narwog81

Friday

3x10 medball SLDL
3x10 medball Squat & press
3x10 medball chops

Bench Press
1x15 20kg
1x10 40kg
1x10 60kg
3x5 85kg

3x12 60kg Lat pull (underhand)

3x10 32.5kg DB Bench

3x10 15kg DB squat to press

3x12 BW Dips

narwog81

Mon/Tues

2 x 2hr cross country loaded runs. Backpack w/ 45lbs

Friday

3x10 medball SLDL
3x10 medball Squat & press
3x10 medball chops

Bench Press
1x15 20kg
1x10 40kg
1x10 60kg
3x5 87.5kg

3x12 65kg Lat pull (underhand)

3x10 32.5kg DB Bench

3x10 17.5kg DB Squat and Press

3x15/15 27.5kg DB Side bends

3x10 12.5kg DB Hammer curls

3x12 BW Dips

narwog81

10km hill walk - 2.5 hrs

Equipment - light Daysack

Sally gap area

narwog81

Monday

8km cross country loaded run - 2.00

Equipment - backpack w/ 45lbs

Tuesday

Bench Press
1x15 20kg
1x10 50kg
1x10 70kg
3x5 90kg

3x12 70kg lat pull (underhand)

3x10 32.5kg DB bench

3x10 17.5kg DB Squat to press

narwog81

6km easy run - 28.30

Avg HR - 145

Avg Pace - 4.45

narwog81

Thursday

RE Upper

3x15 60kg Bench Press

4x10 40kg Military Press

4x12 50kg Lat pull
4x12 10kg DB 'power clean'

3x10 30kg DB Shrug
3x10 20kg DB Curl

Friday

ME Lower

1000m row - 3.45
Kettlebell warmup

Squats
1x10 20kg
1x10 50kg
1x8 70kg
1x6 90kg
1x4 100kg
1x3 110kg

3x10 50kg RDL

3x8 20kg DB Split squat

4x10 green band wide arm Pullups

Ab circuit

Saturday

20min easy run - 4km

narwog81

Monday

ME Upper

3x10 medball chop
3x10 medball squat to press
3x5 medball DLDL
3x10 scap pushups

Bench Press
1x15 20kg
1x10 50kg
1x10 70kg
1x8 80kg
1x6 85kg
1x3 92.5kg

Inc Bench
1x15 20kg
2x20 55kg

4x12 60kg Lat Pull
4x12 band pulls

4x12 30kg DB Shrug
4x12 15kg DB Curl

Tuesday

RE Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball DLDL

Deadlift
1x10 50kg
1x10 70kg
1x8 90kg
1x6 110kg
1x3 120kg

3x10 20kg DB Bulgarian split squats

4x12 50kg BB RDL

4x15 30kg DB Side bends

narwog81

RE Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

1x15 20kg bench Press
3x15 65kg

1x10 20kg Military press
4x10 42.5kg

4x12 60kg Lat pull
4x12 10kg DB 'power clean'

3x10 30kg DB Shrug
3x10 20kg DB Curl

narwog81

Friday


ME Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Deadlift
1x10 60kg
1x8 80kg
1x6 100kg
1x3 110kg
1x3 120kg
1x3 130kg

3x10 20kg DB Bulgarian Split Squat

3x10 60kg RDL

Ab circuit

narwog81

ME Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

Bench Press
1x15 20kg
1x10 50kg
1x10 70kg
1x10 80kg
1x8 85kg
1x5 90kg
1x3 95kg

2x15 25kg DB Inc Bench Press

4x12 60kg BB row
4x12 band pulls

4x12 35kg DB Shrug
4x12 17.5kg DB Curl

narwog81

ME Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Deadlift
1x10 60kg
1x8 80kg
1x6 100kg
1x3 110kg
1x3 120kg
1x3 130kg
1x3 140kg

3x10 20kg DB Bulgarian Split Squat

3x10 60kg RDL

3x15 30kg DB Side bend

narwog81

GAA match. Twisted knee ligaments, currently icing it, fack it.

narwog81

Sunday

RE Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

1x15 20kg bench Press
3x15 60kg

1x10 20kg Military press
4x10 40kg

4x12 60kg Lat pull
4x12 5kg DB rear delt fly

4x12 30kg DB Shrug
4x 10kg EZ bar 21s

narwog81

Ab circuit

3x
30 situps
20 v-ups
10 5kg Russian twists
10 SL glute bridges
50 lying side bends

narwog81

ME Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

Bench Press
1x15 20kg
1x10 50kg
1x10 70kg
1x10 80kg
1x8 85kg
1x5 90kg
1x3 95kg

2x15 28kg DB Inc Bench Press

4x12 65kg BB row
4x12 10kg DB Power cleans

3x12 35kg DB Shrug
3x12 17.5kg DB Curl

narwog81

Pm

20km cycle - 54min

Dublin city centre/phoenix park

narwog81

ME Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Deadlift
1x10 60kg
1x10 80kg
1x6 100kg
1x3 120kg
1x3 130kg
1x3 140kg
1x2 150kg

3x10 20kg DB Bulgarian Split Squat

3x12 60kg RDL

3x15 32.5kg DB Side bend

narwog81

RE Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

1x15 20kg bench Press
3x12 70kg

1x10 20kg Military press
4x10 42.5kg

4x10 BW Chinups
4x12 5kg DB rear delt fly

3x10 35kg DB Shrug
3x10 20kg DB Curls

narwog81

WS4SB Week 5

ME Upper

3x10 band pullaparts
3x10 medball chop
3x10 medball squat to press
3x10 scap pushups

Bench Press
1x15 20kg
1x10 60kg
1x10 75kg
1x10 85kg
1x6 90kg
1x3 97.5kg

2x15 28kg DB Inc Bench Press

4x12 65kg BB row
4x12 10kg DB Power cleans

2x12 35kg DB Shrug
2x12 17.5kg DB Curl

narwog81

RE Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Squat
1x10 20kg
3x10 60kg ATG

3x12 70kg RDL

3x8 22kg DB Bulgarian Split Squat

3x15 35kg DB Side bend

narwog81

RE Upper

3x10 band pullaparts
3x10 scap pushups

Bench Press
1x15 20kg
1x10 50kg
3x15 70kg

Military press
1x10 20kg
4x8 45kg

4x10 BW Chinups
4x10 7.5kg DB rear delt fly

3x10 80kg BB Shrug
3x10 20kg DB Curls

narwog81

ME Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL
Hip flexor stretch

Deadlift
1x10 60kg
1x10 80kg
1x6 100kg
1x3 120kg
1x3 140kg

3x10 22kg DB Bulgarian Split Squat

3x10 70kg RDL

Ab circuit

narwog81

WS4SB Week 6

ME Upper

3x10 medball chop
3x10 medball squat to press
3x10 scap pushups
3x10 bandpullaparts

Bench Press
1x15 20kg
1x10 50kg
1x10 70kg
1x10 80kg
1x6 90kg
1x5 100kg PR

2x12 30kg DB Inc Bench Press

4x10 70kg BB row
4x12 10kg DB Power cleans

3x15 80kg BB Shrug
3x12 20kg DB Curl

narwog81

RE Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Squat
1x10 20kg
3x10 70kg ATG

3x10 75kg RDL

3x10 22kg DB Bulgarian Split Squat

3x15 37.5kg DB Side bend

narwog81

4km easy run - 21.00

narwog81

RE Upper

3x10 band pullaparts
3x10 scap pushups

Bench Press
1x15 20kg
1x10 50kg
3x12 72.5kg

Military press
1x10 20kg
4x10 45kg

4x10 BW Chinups
4x10 7.5kg DB rear delt fly

3x10 85kg BB Shrug
3x10 22kg DB Curls

narwog81

ME Lower

3x10 medball chop
3x10 medball squat to press
3x5 medball SLDL

Deadlift
1x10 60kg
1x8 80kg
1x6 100kg
1x3 120kg
1x3 140kg
1x2 150kg
1x1 160kg

3x6 25kg DB Bulgarian Split Squat

3x8 80kg RDL

Ab Circuit

narwog81

3x10 med ball chop
3x10 med ball squat and press
3x10 scap pushup

DB Bench
1x10 25kg
1x10 30kg
1x8 34kg
1x5 36kg
1x5 38kg
1x5 40kg PR

3x
10 60kg deadlifts
10 24kg KB swing
10 burpees

Time: 4.50

narwog81

Pm

Rehab (Physio)

Have ligament damage in my elbow and possible cartilage damage in my knee from the match on 10 March. Physio will consist of conservative rehab on the knee, if it's not responding then its MRI, surgery etc.

Rehab for now is pretty similar to what I was doing in January for the ATFL injury. Next appointment in 2 weeks.

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x10 rack deadlift
A2 3x10 swissball pushup
A3 3x10 inverted row

B1 3x6/6 SLDL + row
B2 3x5/5 pushup and rotate
B3 3x10 lat pulldown (squat position with band around knees)


Plan is for 4x Rehab per week with some ME bench and military press added. Will do as many light runs as I can fit in per week also (3-5).

narwog81

6km easy run - 30.30

narwog81

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x10 90kg rack deadlift
A2 3x10 swissball pushup
A3 3x10 inverted row

B1 3x6/6 12.5kg DB SLDL + row
B2 3x5/5 pushup and rotate
B3 3x10 50kg lat pulldown (squat position with band around knees)

3x10 90kg BB Shrug
3x10 22.5kg DB Curl

Tabata Row - 995m (dodgy meter??)