Friday 30th April

Friday

decided to test my back

deadlifts

95kg x 5
107.5kg x 3
120kg x max = 12

very happy with this, up on weight from last deadlift workout before my back tweak

got night out at a comedy club in Glasgow tonight so that wil do for today

Wednesday 28th April

Wednesday

bench press

65kg x 5
75kg x 3
82.5kg x 14

keg bench 20, 11, 11

kroc  row 42.5kg 21 right hand/18 left hand

metcon later

Tuesday 27th April

playing catch up with some workouts I missed last week

press

52.5kg x 3
57.5kg x 3
65kg x max = 6 reps

keg press - 40 odd kg

11, 9, 10 reps

metcon later, not sure what yet

Monday 26th April - metcon

Later tonight

12min amrap

5 hang power clean 70kg
10 box jumps 24in
20 double unders

6 full rounds

Monday 26th April

Monday

workout was supposed to be 1rm power clean, but back has been feeling great all day so thought I would try back squats

warm up sets then

80kg x 3
100kg x 3
117.5kg x 10

up 2.5kg on last time which was before my back tweak

then did some hang power cleans

40kg x 5
60kg x 5
80kg x 3
90kg x 1

the 90kg was good but didnt think i would get any heavier, happy with that though

Sunday 25th April

deadlifts - just worked up to 100kg for 3 to see how the back held up. Was ok but not great.

Then

tabata row - started off with 90m in the first 20sec interval then tried to get at least 1 more metre each interval until i couldnt keep it going. Got 13 intervals

then tried a kb swing set for 5mins but lower back was really not happy with that.

Back was fine up to the kb swings so happy with that

bad weeks for training

My back tweak on Sunday was more than a tweak, it was really messed up on Monday and Tuesday. I did a little bit of pressing on Wednesday then tonights workout.It hasnt been sore today and tonights workout didnt hurt it so hopefully another couple of easy training sessions should see it right

Thursday 22nd April

5 rounds for time of

250m row
max bench press 60kg

9mins 54 secs

rows 49/50/53/51/53 secs
bench 22/10/8/9/8

back felt ok during this

Saturday 17th and Sunday 18th April

Saturday is always a rest day, and had a massive cheat day. Full cooked breakfast in the pub, followed by a McGang Bang from McDonalds for lunch and chocolate, popcorn and root beer with my wee boy while we watched movies at night

Sunday

Bench press

60kg x 3
70kg x 3
77.5kg x 17

dumb bell rows x 50kg

14r/12r
10r/8l
10r/7l

Metcon was supposed to be 5 rounds of

5 tire flips 160kg
50m farmers walk 160kg (80kg per hand)
3 atlas stone lifts 80kg

Started off easily enough with the tire flips and the first half of the farmers walk, but putting them back down I felt a little tweek in my back. I know now that if I feel anything funky with my back that I just stop and call it a day. Foam rolled it a bit and tried to stretch it out. Feels tight but not too bad

Friday 16th April

Deadlifts

90kg x 3
102.5kg x 3
115kg x max reps = 18

up 5 reps on last time i did this weight

barbell shrugs

3 x 80kg
3 x 90kg
3 x 90kg

Good Mornings 3 x 8 x 45kg

Thursday 15th April

Workout tonight was supposed to be prowler work but as i dont have one I did this one courtesy of Karl from CrossFit 3D

5 rounds for time

30 sand bag lunges
15 burpees

50kg sand bag and a 10kg weight vest

22mins 06secs of utter awfulness

My lunges were poor to say the least, couldnt get knee all the way to the ground because if I did I probably would still be there. Bag and vest made it too heavy for me to do these full ROM.

Was a sweaty mess afterwards

Wednesday 14th April - metcon

3 rounds of

30secs sand bag shouldering
30sec rest
30secs box jump 24in
30secs rest
30secs thrusters 60kg
30secs rest
30secs burpees
30secs rest
30secs kb swings 32kg

reps were

SB - 2, 3,4
BJ- 11, 11, 12
TH - 5, 5, 5
B - 10, 10, 10
KB- 18, 18, 19

Wednesday 14th April

50kg sandbag

First part of todays training

press

47.5kg x 3
55kg x 3
62.5kg x 7

2 rep pr on the last set

keg press

7, 7, 8 reps - keg weighs just over 40kg

Also made a 50kg sand bag today so tonights metcon will have that in it in some way

Monday 12th April

a bit tired after yesterdays fun and games so just a quick metcon tonight

21-15-9 reps of

water filled keg shoulders
24in box jumps

8mins 31secs

Sunday 11th April

metcon

5 rounds of

5 push jerk x 80kg
10 burpee

12mins 31secs

im done for today

Sunday 11th April

Back squats

72.5kg x 5
82.5kg x 5
110kg x max = 11 reps

front squats

60kg x 8
70kg x 8
80kg x 8

good mornings

42.5kg x 8reps x 3 sets

So when I first started following the 5/3/1 programme I started my back squats working off of 110kg as my 1rm - today I got 11 with it. Think I may need to redo my 1rm's

Friday 9th April

Bench press

55kg x 5
65kg x 5
75kg x max = 16

keg press 3 sets x 20 reps

single arm rows

47.5kg x 20 right / 18 left
42.5kg x 20 right / 15 left

Think I was sweating Guinness

Thursday 8th April

Spent Thursday at the wedding of our friends Miles and Christine. Much Guinness and food and dancing

Wednesday 7th April

3 rounds

10 power clean and jerk 70kg
250m row

time 10mins 42secs

then some reverse hypers, GHD sit ups

Tuesday 6th April

Deadlifts

82.5kg x 5
95kg x 5
107.5kg x max reps = 15 reps

then some grip work

single hand fat handle deadlifts up to 70kg

captains of crush grippers - trainer, No1, No2

nail bending - just started this, got 2 nails bent

Monday 5th April

i really need to double check before training as this was only supposed to be 3 rounds

5 rounds

5 front squats 70kg
250m row

rows - 44secs, 45secs, 49secs, 51secs, 52secs
time for rounds - 1.09, 1.08, 1.12, 1.20, 1.19

Sunday 4th April

Cycle 3 of 5/3/1

Press

45kg x 5
50kg x 5
57.5kg x 7

then

50 dips

then

12min amrap

10 clapping push ups
15 box jumps 24in
40m shuttle (20 out and 20 back )

6 rounds plus 6 push ups

Great to be starting a new cycle. Will be taking Thursday off as we are heading to a wedding, so going up to Mavericks on Monday or Tuesday.

Original War of the Worlds Radio show

Found this on a friends Twitter feed - going to listen to it tonight

Thursday 1st April

Thursday night as usual up at Maverick Strength and Conditioning to train with my mate. Tonight we did -

Fat bar power cleans and jerk

50kg x 5
60kg x 5
70kg x 5

then

2 rounds of

3 mins farmers walks 150kg (75kg per hand )
3mins dumb bell snatch 25kg
3mins atlas stone lifting
3 mins rest

Was supposed to be 3 rounds but we decided to stop after 2 , should have reduced the time to 2 mins. We were wrecked after 2.

Another great night at Mavericks

Deload week sucks

This is the end of my second cycle of the 5/3/1 programme that I am following from Jay Ashmans site. After 3 weeks of lifting there is a deload week that gives your body a rest, in preperation for the start of the next cycle.

I hate it, but know its essential.

But this week Im going to have one hard workout at Mavericks - stones, farmers walks, fat bar deadlifts, tire flips etc.

Can. Not. Wait.