The plan here is to increase intensity and get some 1RMs in when I am ready. At the same time I want to add in a bit of endurance and co-ordination work.
The solution, I hope is a pyramid set on the key movement, followed by pair of exercises with no rest at all from start to finish. Not sure how bright this is, but today felt good.
The theory is I will be able to add to the pyramid as I get into it and go all the way to 1 rep, and if I need more endurance add an extra set on.
Also changing training days, mornings now Tuesday, Wednesday and Thursday, meaning evenings and weekends are family time.
Squats
70kg x 10 (need to do more reps or weight next time.)
110kg x 10
140kg x 6
160kg x 3
110kg x 6
70kg x 10
Jump squats 70kg and goblet squat 32kg
10 + 8
8 + 6
5 + 5
Legs felt like jelly at the end, but the goblets started to feel solid on the last set reps 3 and 4, then I barely made it back up on 5.
30 April 2013
29 April 2013
Running 29-Apr-2013
I am making definate improvement. Having said that I havent' trained over the weekend, apart from a bit of a walk, so this may be harder to maintain later in the week.
Distance 5.27 miles, I swear this was the same run as on Friday but the GPS found an extra 0.03 miles in there somewhere, 40:28 pace 7.82mph.
Happy with this see how the average over the week goes. Can I be stupid and succeed by getting back to 8mph running and lifting best ever and weighing the most I ever have?
We will have to see.
Distance 5.27 miles, I swear this was the same run as on Friday but the GPS found an extra 0.03 miles in there somewhere, 40:28 pace 7.82mph.
Happy with this see how the average over the week goes. Can I be stupid and succeed by getting back to 8mph running and lifting best ever and weighing the most I ever have?
We will have to see.
26 April 2013
Running 26-Apr-2013
I found a decent route, hooray!
more than 5 miles and not feeling like I am going to be run over by an oncoming truck, spot on.
5.24 miles, 40:57, pace 7.68mph
Happy bunny on a Friday.
more than 5 miles and not feeling like I am going to be run over by an oncoming truck, spot on.
5.24 miles, 40:57, pace 7.68mph
Happy bunny on a Friday.
25 April 2013
Deadlift 25-Apr-2013
Still on the 3x10 recovery stuff. Think I may do something more serious starting next week.
Deadlift 110kg
Bent over row 70kg
Chins, last set was a 7, never mind.
Deadlift 110kg
Bent over row 70kg
Chins, last set was a 7, never mind.
24 April 2013
Running 24-Apr-2013
A post about training on the day I did it, what's that all about.
In the search for a spot on running route today I got a bit closer. Wanting over 5 miles and not got it but have found somewhere this can be extended and will try that on Friday.
Distance 4.54 miles, time 35:36, pace 7.66mph
Going in th eright direction and familiarity with a route should improve that more.
In the search for a spot on running route today I got a bit closer. Wanting over 5 miles and not got it but have found somewhere this can be extended and will try that on Friday.
Distance 4.54 miles, time 35:36, pace 7.66mph
Going in th eright direction and familiarity with a route should improve that more.
Bench and running 23-Apr-2013
This is yesterday's detail, wanted to chill yesterday evening.
Starting later and not propelling myself so now trianing
before work and running at some lunchtimes.
Still doing 3x10 at the moment at least one more week of this to get back to it.
Bench 70kg (not been stopping at the botton, cheating really)
Single arm kettlebell press 16kg
Alternate push throughs on suspension trainer.
Struggling a bit to find a good rout for running and really annoyed that this run was 1 second a mile of my 7.5mph minimum target, because I know this was purely due to having to move out of the way of oncoming traffic that could have killed me.
Distance 5.18 miles, time 41:32 pace 7.49mph
New found accuracy is due to the use of a running app on new phone.
Got another route I intend to try today. Hopefully less deadly.
Starting later and not propelling myself so now trianing
before work and running at some lunchtimes.
Still doing 3x10 at the moment at least one more week of this to get back to it.
Bench 70kg (not been stopping at the botton, cheating really)
Single arm kettlebell press 16kg
Alternate push throughs on suspension trainer.
Struggling a bit to find a good rout for running and really annoyed that this run was 1 second a mile of my 7.5mph minimum target, because I know this was purely due to having to move out of the way of oncoming traffic that could have killed me.
Distance 5.18 miles, time 41:32 pace 7.49mph
New found accuracy is due to the use of a running app on new phone.
Got another route I intend to try today. Hopefully less deadly.
21 April 2013
Where to now?
Well life is changing. New job further away means I won't be able to run or even cycle to work anymore. I will be sat in a cosy cage driving either way, the shame of it.
Hoping to be able to run some lunchtimes, but that will depend on the facility to clean up, without this it wouldn't be a good idea.
I know at least one former colleague reads this on occasion and any will know the people there were great. It says something that even I managed to fit in, only those who know me can tell you if that's a good thing. Last day involved cake and a brilliant card summing me up brilliantly.
If it isn't scary enough that I managed not to be too weird for the last place, the new one thinks I will fit in there too. Even the strangest freaks can find homes, we are everywhere.
Hoping to be able to run some lunchtimes, but that will depend on the facility to clean up, without this it wouldn't be a good idea.
I know at least one former colleague reads this on occasion and any will know the people there were great. It says something that even I managed to fit in, only those who know me can tell you if that's a good thing. Last day involved cake and a brilliant card summing me up brilliantly.
If it isn't scary enough that I managed not to be too weird for the last place, the new one thinks I will fit in there too. Even the strangest freaks can find homes, we are everywhere.
Catch up time w/c 15-Apr-2013
Well life has been hectic. I have managed to do all 3 sessions, they were pretty pathetic but at least they happened.
All were 3 sets of 10
Wednesday was bench
Bench 60k
Kettlebell shoulder press 16k
Alternate push throughs (press up style) on suspension trainer.
Friday was Deadlift
Deadlift 90kg
Bent over row 60kg
Wide grip chins
Today was squats
Squat 90k
Alternate leg push on suspension trainer.
Overhead squats 40k
Normal insanity will be resumed shortly. I have some ideas in mind that will enable me to get back to it and still be stupid.
All were 3 sets of 10
Wednesday was bench
Bench 60k
Kettlebell shoulder press 16k
Alternate push throughs (press up style) on suspension trainer.
Friday was Deadlift
Deadlift 90kg
Bent over row 60kg
Wide grip chins
Today was squats
Squat 90k
Alternate leg push on suspension trainer.
Overhead squats 40k
Normal insanity will be resumed shortly. I have some ideas in mind that will enable me to get back to it and still be stupid.
14 April 2013
Deadlift 14-Apr-2013
3 x 10 again, just as lame but based on perfect aching from bench this is right.
Deadlift 90kg
Bent over row 60kg
Wide grip chins
Deadlift 90kg
Bent over row 60kg
Wide grip chins
12 April 2013
Bench 11-Apr-2013, lame but back
Following Ryan's guidance, almost I cut back to just over half what I would like to do and went for 3 sets of 10. Short rests made this a quick session but getting back to it.
Be prepared to be uninspired for a couple of weeks while I lame it up.
Bench 60kg
One arm kettlebell shoulder press 12kg
Alternate push throughs (press up style) on suspension trainer.
Weight training has been non-existant for about 3 weeks, longest absense in a good while, and I am still tired, but I know that this is going to be the case for a while.
I am a boring old man and not used to late nights and very used to enjoyable routine.
Last few weeks I have arranged and attended a stag do, attended a wedding and got a new job which I will be starting soon.
The combination of this and being ill meant training would have been stupid or dangerous, so I didn't do it.
I will have lost weight and strength, but I will get it back by being safe.
Be prepared to be uninspired for a couple of weeks while I lame it up.
Bench 60kg
One arm kettlebell shoulder press 12kg
Alternate push throughs (press up style) on suspension trainer.
Weight training has been non-existant for about 3 weeks, longest absense in a good while, and I am still tired, but I know that this is going to be the case for a while.
I am a boring old man and not used to late nights and very used to enjoyable routine.
Last few weeks I have arranged and attended a stag do, attended a wedding and got a new job which I will be starting soon.
The combination of this and being ill meant training would have been stupid or dangerous, so I didn't do it.
I will have lost weight and strength, but I will get it back by being safe.
5 April 2013
Absense
Sorry to anyone who reads this but I have been absent a while.
Being best man re-introduced me to the fact my brother can out drink most and that his ability to stay out to the early hours hasn't waned, unlike mine. I was a bit ill before this, very ill after it and then there was the wedding.
The wedding was amazing and the love in my brothers eyes as he looked at my now sister in law made everything worthwhile, but travelling a lot and sleeping less took it's toll on me and this week I have been able to cycle but nothing more.
Other things have gone on but that will be for another post.
I will be back in full action next week and am looking forward to it. Not sure what to do now as drop sets after a few weeks off would invite injury. Suggestions are welcome.
Being best man re-introduced me to the fact my brother can out drink most and that his ability to stay out to the early hours hasn't waned, unlike mine. I was a bit ill before this, very ill after it and then there was the wedding.
The wedding was amazing and the love in my brothers eyes as he looked at my now sister in law made everything worthwhile, but travelling a lot and sleeping less took it's toll on me and this week I have been able to cycle but nothing more.
Other things have gone on but that will be for another post.
I will be back in full action next week and am looking forward to it. Not sure what to do now as drop sets after a few weeks off would invite injury. Suggestions are welcome.
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