Friday 26th March

Back Squats

80kg x 5
90kg x 3
105kg x 16

then tabata front squats with 45kg

10/8/8/7/7/5/5/6 reps

legs are fried

Wednesday 24th March

Bench press

62.5kg x 5
70kg x 3
80kg x 12

3 x 10 x 25kg dumbbell bench press

3 x 8 x 42.5kg one arm rows

Metcon

12min amrap

5 clapping push ups
10 box jumps 24in
15 russian kb swing 32kg

7 rounds + push ups + 1 box jump

Monday 22nd March

Metcon

5 rounds for time

15 thrusters 45kg
200m row

time 11mins 38secs

Sunday 21st March

Deadlifts

warm up sets then -

95kg x 5
105kg x 3
115kg x max reps = 13

up 5kg and 2 reps from last week

then some grip work

CoC trainer, No1 and attempt at No2

Vertical bar one hand lift - 80kg right, 70kg left

2in fat handle lift 70kg right, 60kg left

Friday 19th March

Press

50kg x 3
55kg x 3
62.5kg x max = 5

metcon

12mins AMRAP

5 power cleans with fat bar and 2 x 20kg - about 70kg in total
10 push ups

8 full rounds plus 1 power clean

Wednesday 17th March

Only time for back squats

3 x 75kg
3 x 85kg
max reps x 100kg = 17 reps

was going to fit in the metcon but had to go to work to help out at parents night, so will catch up tomorro

Monday 15th March

Home made thick bar

10 - 1 overhead squats 40kg

1 - 10 burpees

time 10mins 45secs

Then made myself a thick bar from my old, slightly bent olympic bar and a scaffolding pole. Took the end off the bar, cut the scaffolding pole to size, slipped it onto the bar and then put the end back on. 

Sunday 14th March

At a wedding last night - a few pints of Guinness and lots of food means I was happy to see no metcon today.

Bench press

65kg x 3 reps
75kg x 3 reps
85kg x max reps = 11

then 2 sets incline dumb bell bench simply

Then

Power clean and jerk

40kg, 50kg, 60kg, 70kg, 80kg, 90kg

got 100kg for a power clean but didnt managed to jerk it

Finished off with some GHD sit ups and back extensions

Friday 12th March

No metcon tonight just deadlifts

75kg x 3 reps
97.5kg x 3 reps
110kg x max reps = 11

happy with that!

Wednesday 3rd March

Press

3 x 45kg

3 x 50kg

max reps x 57.5kg = 7

then 3 sets of  press with keg

10, 8, 10 reps

a bit later

12 min amrap

5 push press 25kg DB's

10 box jump 24in

15 sit ups

7 full rounds + push press + 2 jumps

another good days training done

Monday 8th March

back squats

5 x 67.5kg
5 x 80kg
90kg x max = 30!

Metcon about 3 hours later

12 min amrap with 60kg for hang power cleans and thrusters

7 full rounds plus 8 jumping squats

Sunday 7th March

Bench press

55kg x 5
62.5kg x 5
70kg x max reps = 17

3 x 10 bench press with keg

barbell rows 62.5kg x 8 reps x 3 sets

heading to Mavericks in a couple of hours to do a metcon, maybe not the one I have got in the programming, depends on what Johnny fancies doing

Friday 5th March

Deadlifts

80kg x 5 reps
90kg x 5 reps
105kg x max reps = 11

grip went after last nights fun and games

going to do hill sprints tomorrow

Thursday 4th March

Had a superb session at Mavericks tonight with the boys - Derek, Johnny, Brian and Kyle.

21, 15, 9 reps with a 200m row between rounds

80kg power cleans
strict pull ups

time 17mins 45secs ( I think, I know it was 17mins something )

then we did farmers walks with 45kg each hand then 50kg each hand.

Going to start a regular once a week session at Mavericks with the boys, start a regular strongman training session

Wednesday 3rd March

Month 2 of 5/3/1

Press

42.5kg x 5
50kg x 5
55kg x max = 9 reps

wanted 10 but not to be.

Couple of hours later I did -

15min amrap

15 kb swings 32kg
10 box jumps 24in
5 burpees

8 rounds + 12 swings

was supposed to be 5 ring dips but couldnt find my rings so subbed in the burpees..that was not a clever idea.

Monday 1st March

First workout of a new month of 5/3/1. This month sees an increase of 5kg to my starting weights from last month, with the first weight session on Wednesday. Tonights work was a metcon.

as many rounds in 15mins of

500m row
25 squats
10 clapping push ups

managed 4 full rounds and about 250m of the 5th row

then 2 sets of rollouts from my knees and 2 sets of weighted pull ups