Imma gonna be an Emo

Thursday 28th July

Football
60m

Too hot again. Crawling around after the first 30-40 minutes. I'm down to just 1 day a week on football at least for the rest of the summer. Might thrown x1 work commute run to keep fitness levels up.

Saturday 30th July

Power Clean & Jerk
2x3+2@50kg
2x2+1@60,70kg
2x2+1@75kg split jerk
1@80kg

Clean Deadlift
4x3@115kg

Front Squat
4x6@60kg

Bulgarian Split Squats
3x8@20kg

Monday 1st August

Run
4km

Trail run with the family dog. Who is extremely hyper so the first 2km was near sprint until it tired itself out.

Wednesday 3rd August

Power Snatch
3x3@40kg

Snatch Pull
3x3@70kg

Squat
5@70kg
2@80kg
4x5@85kg

RDL
3x8@70kg

Hanging Leg Raise
2x8

Legs were sluggish after the run so not much speed on the 'fast' lifts

Thursday 11th & 18th

Football
60m

Monday 21st August

Few days in Fort William Scotland...

Mountain Biking
10 Under the Ben @ 10km

Cross country trail. Good craic.

Tuesday 22nd August

Hike
Ben Nevis @ 1345m

Tallest mountain in the British Isles. 3.5hrs up 2.5hrs down.

Wednesday 23rd August

Canoeing
2.5hrs on some canal

Thursday 25th August

Deadlift
5@60,80kg
3@100kg
3x3@110kg

Front Squat
8@50,60,65,70kg

Football
60m

Saturday 27th August

Surfing
1.5hr @ Fundoran

Monday 29th August

Bench
3x5@70kg

Row
3x5@30kg + bar chest supported

Pair
Dips rto at top
Chinups
3x7 last set of dips broke up

Got lazy there for two weeks and did nothing outside of football. I just sat at home watching the Olympics. Had an active trip away in Scotland then though so not too bad followed by surfing in Bundoran. Two quick'ish lifting sessions to get back into it

Tuesday 6th September

Power Clean & Jerk
2x3+2@50kg
2x2+1@60kg
3x2+1@70kg
1@80kg split jerk

Clean Deadlift
4x3@115kg

Front Squat
3+2@50,60kg pause + normal
3x8@60kg

Sunday 11th September

Greater Dublin Bike Ride
60km @ 2:11

Can see the route here I did the 60km one
http://greatdublinbikeride.ie/route/

I was originally going to do the 100km but decided to not let my ego get in the way considering I haven't cycled >6-7km all year. That and the fact I was going to a beer festival on Saturday. Happy with the time since I started right at the back after almost being late* so there was a lot of congestion in parts

*eh beer festival reasons

Wednesday 14th September

Power Snatch
2x3@40kg
3x2@50kg
2@55kg

Squat
5@50,60kg pause
2@80kg
4x5@85kg

RDL
3x8@70kg

Hanging Leg Raise
2x8

Tuesday 20th September

Power Clean
2x3@50kg
2x2@60kg
2@70kg
3x2@80kg

Clean Deadlift
5@80kg
3@100kg
5x3@120kg

Bulgarian Split Squat
3x6@40kg

Hanging Leg Raise
2x8

Sunday 25th September

Sprints
4x40m

Squat
2x5@60kg
3@80kg
5x5@90kg

KB Swings
20 EMOM for 5 minutes @ 32kg

Hmm bit slower on the sprints. Probably due the fact that I'm down from 2 games a week of football during the summer to none at all the past month.

Wednesday 28th September

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2+1@70,75kg
1+1@80,85,90kg split jerk from 85

Clean'ish Deadlift
5@80kg
5@100kg
1@120kg
4x3@125kg

Split Squat
front rack
3x8@40kg

Hanging Leg Raise
2x10

Weights starting to get semi respectable again with 90kg powerclean with a few kg's to spare. Starting to lose clean positions at 125kg on later sets. Will repeat weight because I'd like to do solid reps at that weight. Afterwards I'll probably go up in weight and let my back hijack the lift.

Thursday 29th September

Bench
5@40,60kg
3@70kg
3x3@80kg
2x5@70kg

Row
5@50kg
3x5@60kg

Pair
Press @ 40kg
Pullups C2B
3x8

I joined Flyefit like I said I was going to do months ago. Doing roaming membership but macken st is the handiest. Lunchtime session here, not too busy at that time. They have 2-3 olympic bars so might start scaring the locals with snatches/cleans next time I'm in. It's way handier than out in Sandyford as I can train before/after work or during lunch.

Means I don't have an excuse for not hitting x4 week now. I haven't bothered with structured progressions the past 1-2 years given my lack of consistency regards frequency but if I can regular do x4 sessions I'll start thinking of something to follow.

Training frequency past few months. Other than this month being reasonable not good!

May 8
June 8
July 8
August 4
September 13

Saturday 22nd October

Power Clean & Power Jerk
2x3+2@50kg
2x2+1@60kg
2x2+1@70kg
3x2@80kg just clean

Clean Deadlift
5@80kg
5@100kg
3x5@110kg

Front Squat
3x8@60kg

First time doing any olympic lifts in flyefit. They don't have any proper platforms for it just this soft rubber area which isn't ideal but since I only pay the lifts lip service these days it doesn't matter too much

Tuesday 25th October

Power Snatch
2x3@40kg
3x3@50kg

Squat
2x5@60kg pause
4x5@85kg

RDL
3x8@75kg

Hanging Leg Raise
2x6

Monday 31st October

Incline Bench
5@40,50kg
3x5@60kg

DB Row
3x10@30kg

Pair
10,10,10 Press @ 40kg
8,8,6+2 Pullup NG

Tuesday 8th November

Clean Deadlift
5@60,80kg
3@100kg
5x3@120kg

Front Squat
3x6@70kg

Pair
Hanging Leg Raise
SL RDL @ 20kg
2x8

Lunch time session. Was a little too busy for C&J's.

Saturday 12th November

Power Snatch
2x3@40kg
3@50kg
2@55kg
1@60kg
2x2@50kg

Squat
2x5@60kg pause
3@80kg
5@90,95,90kg

RDL
4x6@80kg

Pair
Bulgarian Split Squat @ 20kg
GHD Situp
3x10

I was out Thursday&Friday night so a little off today speed wise particularly.

Tuesday 15th November

Power Clean & Power Jerk
3+2@50kg
2+1@70kg,80kg
1@85kg split jerk

Clean Deadlift
5@80,100kg
1@120kg
5@125kg

Front Squat
5@50,60,70,75kg

SL RDL
2x10@20kg

Had about 40-45 minutes which is grand for upper body session but rushed for lower. Working up to top set instead of across.