Friday 19th February

Back squats

75kg x 5
85kg x 3
95kg x max reps = 20

then

7 rounds of

7 front squats 60kg
7 push press 60kg
7 good mornings 40kg

time - 21mins 36secs.

This really messed up my head, not sure why.

* just realised why this sucked...was supposed to be 3 rounds!! *

Thursday 18th February

barbel curls 3 x 8 reps x 40kg

then

10 min amrap with 40kg

1 rep =

power snatch
back squat
press
front squat
press

23 reps

Monday 15th February

Deadlifts

87.5 kg x 5 reps
100kg x 3 reps
110kg x max  = 6 reps

grip went at 6, could have maybe got a few more as back felt good

No Metcons for a few days as I have a cold

Sunday 14th February

Little bit of catch up training

press

47.5kg x 5
55kg x 3
60kg x max = 4 reps

shoulders fried from yesterdays overhead lunges

Thursday 11th february

strict pull ups

11,8,7 reps

last time 9,5,4

Wednesday 10th February

Back squats

70kg x 3
80kg x 3
90kg x max = 21 reps

then

every min on the min for 15 mins do 2 power cleans with 70kg - no misses

Tuesday part 2

Squat cleans singles

40kg
50kg
60kg
70kg
80kg
80kg
80kg

forearms are feckin killing me - must still be messed up from Saturdays fun and games

First workout back

After the invitational on Saturday I took Sunday and Monday off

Tuesdays Training

Bench Press

3 x 52.5kg
3 x 65kg
11 x 72.5kg

Cleans later

Wednesday 3rd February

Press

45kg x 5
50kg x 5
57.5kg x max reps = 9

Read this wrong as I was only supposed to do 3 reps in the first 2 sets.

Later did -

AMRAP 12mins

5 thrusters x 60kg
10 Burpees

6 full rounds , gymboss beeped as i jumped up on the last burpee

Train tomorrow then go to Dublin on Friday morning at the ass crack of dawn.

Sunday 31st January

Back Squats

65kg x 5
75kg x 5
85kg x 20

amrap 12mins of

20 jumping squats
10 db power clean - 2 x 25kg db

5 full rounds + jumping squats + 3 cleans

Good mornings 3 x 8 reps x 35kg. Less weight than last time but better ROM

That amrap was horrible

Friday 29th January

Todays workout


bench press 


52.5kg x 5 
60kg x 5 
70kg x 12  

rows - 40kg 50kg 60kg x 8  

10min amrap 

Bear complex

power clean / press / back squat / press 15 reps with 60kg

did the press as a thruster coming out of the bottom of the squat

Thursday 28th January

7 rounds for time

30 sledge hammer strikes ( 15 each side )
5 strict pull ups
20 squats

time - 10mins 58secs

Wednesday 27th January

Deadlifts

5 x 77.5kg
5 x 87.5kg
8 x 100kg

strict pull ups x 3 sets

9, 5, 4 reps. Kept these as strict as possible

10 min amrap

5 front squats 50kg
10 clapping push ups

8 rounds + squats + 1 push up

really good session - was shocked at the strict pull up numbers.

5/3/1 day 1

Today is the first workout of the 5/3/1 programming.

Press

5 x 42.5kg
5 x 47.5kg
5 x 52.5kg ( breathing went to pot on last rep )

lat raises with 9kg db

AMRAP

10 kb swing
10 kb goblet squat
10 kb reverse lunges

6 rounds plus 6 swings as rx'd

Good Mornings with 40kg , think this was too heavy, dont think I was going far enough forward

Wednesday 20th January

Work up to push jerk 1rm - got to 85kg. Wanted 90 but it wasnt happening, especially as my upper back and shoulders are trashed after last few days workouts of power cleans, OHS and high pulls

Also went for as many double unders in 2mins - got 105. Happy to get over 100

Had my first course with work today to do with supporting children with Autism. Was a good course, felt a bit out of place as it was mostly teachers. Supposed to go to 4 additional workshops but will have to see if i can get to them.

tuesday 19th january

workout in 2 parts - 1 before wee kid goes to bed, 1 after he goes to bed but big kid is still up!

High pulls 3 x 3 reps x 80kg

RDL 3 x 6 reps x 60kg

then later

metcon 50 OHS 40kg 50 towel sit ups 50 clapping push ups ( although not a very loud clap on the last 45 or so!) 11mins 26secs

Monday18th January

Tonights WORKOUT was power snatch singles aiming for a 1rm, but as usual snatches are a goat of mine

1 x 50kg
1 x 60kg fail
1 x 55kg fail
1 x 50kg fail

I suck.

Metcon was a bit better

AMRAP 10 mins

7 power cleans 60kg
14 box jumps 24in

5 full rounds + cleans + 5 jumps

Enjoyed the metcon, first time doing box jumps in a long time and it showed.

Friday 15th January

Work up to 1rm back squat

Man, I suck at squats - 110kg

Tried 120kg but nearly got stuck so I made the decision to stop. Im thick not stupid

push press 1rm

only did push press 1 rm tonight, trained every day this week and will be training tomorrow too.

Worked up to 80kg - tried 90kg but wasnt happening

Wednesday 13th January

Slightly modified todays WORKOUT

Deadlift 1rm

Worked up to 130kg which isnt anywhere near my best but will take it. Back felt good

Later

2km row - 7mins 14secs

Same again no where near my best but will take it

Tomorrow - push press 1rm