Push, Pull, Squat

3400 cals today in the form of 102g of fat, 203g of carbs and 319g of protein.

Total break down in P : F : C was 44% : 30% : 26%

DOMS City.
Population, me.

That's why I asked you first.
I'm SMRT.

3000 calories today.
90.5g Fat (29%)
227.8g Carbs (33%)
244.g of Protein (37%)

Had a stupid fecking bottle of lucozade today which was ~300 cals i didnt need.
not training tomorrow so will have to watch it carefull to stay ~2500

Did no training wednesday.

Was coaching yesterday morning, a reset session and was mostly lots of stretching which I did as well so ~ 40 mins of stretching.

had 2750 cals yesterday but didnt hit my target for protein - 150g only so was 70g off.

Was coaching again this evening, weights session.
did a bit myself during and at the end.
light benching 50kg, 60kg, 70kg for sets of
pull ups - 5 x 5
Power C&Js - 60kg - 5 x 1
Speed Deads - 100kg - 4 x 3
Squats - 100kg - 5 x 1
BB curls - 35kg - 3 x 10
Core stuff, stretching

Calories today just hit 2700 and protein intake was almost bang on at 218g.

testing tomorrow

Test day
Weight - 98.5kg - down 1.2kg on last test
Mms from 8 sites - 113mm ~14% bf down 9mm on last test

1RM Bench Press- 100kg - crap - down from 105kg last time. The bench is a harsh mistress. I really thought all the heavy triples/quintuples coupled with speed benching would pay off.

Pull ups - 17 - up 3 from last time. Really dug in on these and knocked out a big PR

Push ups - 49 - up 2 from last time for another PR

Inverted rows - 28 – same as last time so equalled a PR

TBDL - 240kg - up 10kg on last time (PR) and gets me on the IP board (at least until Hanley decides to test TBDL!)

Spider test - 530m - up 20m. Very surprised at this result seeing as Ive been neglected the running side of conditioning a bit since Christmas. I guess not doing a max effort squat test before doing a spider test helps!

Good day

I’m very happy with the above. I’ve probably trained less than I had been doing towards the close of 2010 but probably training smarter. I’ve nailed down my diet even more with a healthy dose of FitDay.com, plenty of abuse from Hanley, Karla, Jimmy and many more.

I’ve learned a lot since the last test, both in terms of my own training, in terms of being a coach, nutrition etc just from listening more and taking some time to read up more and ask some smarter questions.

I’m getting a hell of a lot out of training in IP, way more than just the weight coming down and BW:Strength ratio getting better so thanks to Will and Barry and everyone else in there I rabbit on to about anything and everything.

Don’t think I can continue doing Muay Thai training as my right knee isn’t reacting well to the impact from kicking due to an old injury.

I will continue doing no gi bjj on Monday nights cause I enjoy it and its a good thing to know a bit of. Ill be hoping to include bag work as part of my conditioning from now on, something like a 10 min block of punching, 30s on and 30s off.

Long may it continue.

24/01/11
Primarily in this evening to do no gi bjj but wanted to get through as much of S1 as i could beforehand

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

Relearning how to squat.
40kg - 8 sets of 8.
each rep was ATG with a ~2 second pause at the bottom trying to keep my arch and not tilt forward.
Felt good

Single Leg Deadlift
20kg DB - 4 x 8 per leg

Russian Twists
16kg KB - 3 x 20

Chin ups
5 x 5

Speed Bench Press
60%
60kg - 5 x 5

no gi bjj class.
Warm up - running, rolling, stretching

Positional work - working on chokes, anaconda and other variations.
Was rolling with James for this.

5 min rolls
1st roll with James, good roll, pretty even, no subs
2nd roll with TJ, I was Pwned
3rd roll with Dillon - I have 50kg on him but he still caught me in a nice guillotine, I got a couple of kimuras
4th roll with Grant - he caught me in a choke, I got a kimura
5th roll with Will - i was pwned once again
6th roll with AN Other ( I need to know mroe names) - pwned again
7th roll with Paul - pretty even again, no subs from either side, lots of sweeps and jostling for dominant positions

Then I finished off Strength 1

45 degree back extension
4 x 10

DB Seated Powercleans
7.5kg DBs - 4 x 10

Weight today was 99.0kg on a Monday after a refeed weekend.
Happy days.

7.30 am - coaching and taking part in a mobility flexibility session for 40 mins


Arrived into IP, fed the animals, I mean, Will

G asked me if Id do prowler with her so jumped straight into that with her.
Prowler plus 60kg alternating every 2nd push.
16 pushes in 10 mins, 31 pushes between the two of us.
Good hussle

IP Warm up
2 x 10 per exercises

Deadlifts
70kg - 5
120kg - 5

150kg - 3
160kg - 3
170kg - 3
180kg - 2,1
150kg - 2 x 3

Reverse Hypers
didnt do these - Balls

Alternate situps
3 x 20 with 15kg plate

DB Bench Press
20kgs - 8
25kgs - 8
30kgs - 5
32.5kgs - 4 x 5
amazed at how tough I found the 32.5s compared to the 30s.

Inverted Ring Rows
5 x 12

Side bends on 45 degree back extension
4 x 10 per side

Single Arm DB Press
20kg - 5 x 10

Foam rolling
Stretching
Band pull aparts, dislocates etc

Not happy with the Deadlifting.
the 170kg x 3 was pretty ok.
meant to do a few triples at 180 and maybe try 200 for a couple of singles.
180 was heay for the first double and when i went for a second double, after I got one rep, I knew there wasnt another one in the tank.

Im gonna blame giving blood two days ago, doing the prowler before hand, having 4 x 11 hour days in school in a row and I dunno, saturn was out of alignment with jupiter or something.
Conditioning tomorrow

IP 14
New IP Warm up
3 rounds of
Hip pops - 2 x 10 per side
scap pull ups - 10
groin rotation - 2 x 10 per side
wall creepers - 10
leg swings - 2 x 10 forwards and back and 2 x 10 laterally
Inverted shrugs - 10
Bird dogs - 10 per side

Strength 1
Front squats
20kg - 2 x 10
40kg - 5
50kg - 5
55kg - 5
60kg - 5
70kg - 2 x 3

Supported DB RDLs
+ 2 x 15kg DBs - 4 x 8
back pump -awkward and sore

DB sit ups
+ 2 x 15kg DBs - 3 x 10

Pull ups
2 x 12 with grey band
BW - 5,5,5,6,6

Alternating Incline DB Press
12.5kg DBs - 10
17.5kg DBs - 8
20kg DBs - 8
22.5kg DBs - 8
25kg DBs - 8
27.5kg DBs - 8

Ab roll outs
3 x 15

KB shrugs
2 x 24kg KBs - 12
2 x 36kg KBs - 5 x 12

Reverse Hypers from last night
+ 40kg - 5 x 10

DB Curls - 15kg DBs - 3 x 12

Pad work with Hanley
I held pads for 3 x 3 min rounds
then he held for 3 x 3 min rounds
Nice little workout
technique is a bit sloppy, esp on some of my crosses and hooks.
jabs are okish and plenty of power there

weight today - 100.0kg