Push, Pull, Squat

Operation get the weight down to 90kg begins in earnest after Christmas but Ill be fairly strict most days.


Gonna go a bit mad on the prowler this evening I reckon

itsallaboutheL wrote: »

Being not fat and being 90kg are not mutually inclusive.

Would you not work on bodycomp instead of getting strung up on numbers.. again!!

I want to compete at 90kg.
If I keep going the way Im going, the bodycomp thing will come with it.

New IP warm up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Box Squats
20kg + 2 blue bands - 2 x 5
40kg + 2 blue bands - 2 x 5
60kg + 2 blue bands - 5
89kg + 2 blue bands - 5

work sets
90kg - 5 x 5

Im so crap at squatting properly


Single Leg Deadlift
24kg KB - 4 x 8 per leg

Russian Twists
16kg KB - 1 x 20
24kg KB - 2 x 20

Chin ups
Green band - 2 x 8
+ 10kg - 3,3,4
BW - 6
Green band - 11
still not liking these as much as pull ups

Speed Bench Press
60%
65kg - 5 x 5

45 degree back extension
1 x 15 @ BW
1 x 15 with 10kg plate
2 x 15 with 20kg plates

DB Seated Powercleans
7.5kg - 5 x 15

Foam Rolling
stretching

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S2

Speed Deadlifts
60kg - 2 x 5
100kg - 2 x 5

work sets
133kg - 8 x 3
I'd say half of these were at a speed fast enough to be called speed deadlifts, rest were just deadlifts

Elevated Split Squats
4 x 8 per leg at BW
Might add some extra weight next time

Hanging leg raises (toes to bar)
1 x 15
1 x 10 + 5
1 x 7 + 7 + 6 cause I was annoyed with myself*

Benchin
20kg - 2 x 10
40kg - 2 x 8

work sets
80kg - 5
85kg - 5
3 + 2 cause i wasn't concentrating*
3 x 5
So annoying to find 5 x 5 at 85 kg tough but I'm working on my technique and if I get a long term gain from it, happy days

Unsupported DB Rows
35kg DB - 5 x 12 per side
Will go heavier again next time

I supersetted these with more benching
60kg - 5 x 5 really trying to get pats involved and flaring at the bottom, my hand position still isn't great though as my fists aren't facing towards the ceiling.

Plate shifting
3 x 1 min with the 2.5 and 5kg plates
Easier today

Rolling DB Tricep Extensions
7.5kg *DBs - 15
15kg *DBs - 4 x 12

Foam Rolling
stretching

Then went to tesco, got a chicken, some carrot batons, put three scoops of whey in a shaker and got busy
Had about an hours rest before I trained again

C2

Con. Block-10mins
Prowler + 60kg - 20 pushes in 9:46mins

Meant to be speed pushes and the first 15 were, just happy to get through the last 5 in the prescribed time


15min Work Block
10 box jumps
10 db floor presses 17.5kg DBs
10 unsupported rows 25kg e/s
10 rounds

I went at this work block hammer and tongs - big improvement on last time.

10 min Con. Block
Rounds of carries and runs
2 x 40kg KB carry - 20m
15m run
Baby grant carry ~50kg - 25m
15m run
11 rounds in 10 mins - happy with this

15 min Work Block
8 KB potato sack squat 40kg
8 swiss bar press 45kg
8/6 green band pull ups
11 rounds in 15:00

Should have stuck to the grey band - was only hitting six pull ups for the last few rounds and pull ups were the weak link in the block ESP seeing as my lights were fried from doing about 160 DB rows per side between the two workouts.

Foam Rolling
Stretching

Really happy with that today, made ip for a weekend of crap, booze and cabbaging on the couch either playing playstation or watching jersey shore!

Really looking forward to some striking training in the morning, been ages since I sparred or drilled strikes

Have to say it was great having the two egos in the gym doing conditioning at the same time as me, really good motivation to tear it up.

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Box Squats[/b]
20kg - 2 x 5
40kg - 2 x 5
60kg -5
89kg - 5

work sets
90kg - 5 x 5

Single Leg Deadlift
24kg KB - 4 x 8 per leg

Russian Twists
24kg KB - 3 x 20

Chin ups
Grey band - 2 x 8
+ 10kg - 3,3,3
+ 5kg - 3,3
Threw in a ~20 second negative at the end of these

Speed Bench Press
60%
63kg - 5 x 5

45 degree back extension
6 x 20 @ BW

DB Seated Powercleans
7.5kg - 5 x 15

Weight today was 99.7kg
Happy out.*

Will Heffernan wrote: »

How were the box squats?

I didnt even see this Will, I was in drinking season.
they were ****e coz I cant squat.
In truth they were box good mornings.

They are gonna need some fixing.

Will Heffernan wrote: »

Don't worry...if you had a log here...I'd say the same thing I said to you about Liam.

so we'reboth holding the other one back?
Im really confused now

Will Heffernan wrote: »

Exactly.

care to elaborate on that a tad?

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Box Squats
20kg - 8
40kg - 8
60kg - 8

work sets
90kg - 5
Belt on and wraps on
110kg - 4 x 5
last rep on each set was tough here but thats how it should be I guess

Single Leg Deadlift
27.5kg DB - 4 x 8 per leg
Last set on each leg were shocking

Russian Twists
24kg KB - 3 x 20

Chin ups
Green band - 2 x 8
+ 10kg - 3
+ 5kg - 3
BW - 5,5,5

Speed Bench Press
60%
60kg - 6 x 5

45 degree back extension
1 x 15 @ BW
3 x 15 with yellow band doubled over

DB Seated Powercleans
7.5kg DBs - 1 x 15
10kg DBs - 4 x 15

Good session.
Lungs still feeling crappy so not gonna do conditioning til they clear of fluid.
Repitition session tomorrow I think and repeat S1 and S2 on thursday and Friday