Saturday 8th June 2013 (GPP)

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1 round for time

 

10 rope climbs (used feet)

40 back squats @ 100kg

50 strict HSPU on DB's

 42min 

 

Took ages. Really worked on tech. was at 14min after squats

Friday 7th June 2013 (power clean, lateral box jumps)

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A) Power clean high pulls

5 sets of 3 reps @ 111kg

 

B) 5 rounds for quality 

2 snatch high pulls @ 80kg

rest 30sec

10 lateral box jumps @ 20kg (step down)

 

 

Thursday 6th Jun 2013 (step ups, bench, intervals)

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A) step ups 8's 60,65,70,75kg

B) 3rm bench 145.5kg

C) AMRAP bench @80% B) 10 reps /117kg

D) 5 rounds max reps 15 on 45 off

KB clean and press 24's

Pull ups @15kg

Burpees 

79 reps

E) extras

3 rounds

10 banded tricep push downs 

10 GHR

30sec plank 

Tuesday 4th Jun 2013 (deads, intervals )

A) deadlift- 1 work set of 5 reps @ 180kg

B) 2 rounds with 2min rest

50 ball slams 9kg

25 lateral

25 lateral

50m single arm farmers 60kg

50m single arm farmers 60kg

5.04

5.14

Monday 3rd June 2013 (Squat, press, KB complex)

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Ok so a few niggles have been playing havoc. Getting them sorted this arvo at the Dr. Should be fun!!! Taking a large reset in my lifts. Building slowly but surely and will be adding volume and intensity each session 

WARM UP

*20mins rollout
*Dynamic mobility + band distractions 
*PRE/REHAB
2 rounds
banded knee box squat
side lying glute med activation
supine clam with band
dead bugs
T see saw and twist

WORKOUT

A) Back Squat to a box 3 sets of 5 @ 120kg (band at knees) 3 sec eccentric 0 seconds concentric

B) Strict press with barbell (log next time) 3 sets of 5 60kg 3 sec eccentric 0 seconds concentric

C) KB complex
4 sets with 90sec rest between rounds

1KB deadlift
1KB clean
1KB press
1KB clean
1KB press
7 cycles for 1 round. 

24kg each hand sets need to be unbroken

D) 3 sets not for time but quaity
10 GHR 
15 tricep ext with 15kg DB's

E) 50 hollow rocks. 



 

Monday 20th May 2013 step ups/press/GHR

Horrible session

1 week behind

7rm wr step up (each leg/14 reps total) 112kg

3rm press with strongman log 87kg

*really focus on bar speed. Got 90 but was slow Grindy reps. So cut it

7min AMRAP

5 clean and press @74kg (85% of press)

7 glute ham raise

6 rounds + 5 clean and press

Horrible WOD. 7mins after workout still could not feel hamstrings!!!!

Monday 13th May 2013 (back squat, press, front squad lunge)

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A) back squat 3 by 5 @ 185kg

B) press 3 by 5 @ 87kg

C) 3 sets 5min rest

8 front squat @140kg

20 lunges. 

Saturday 12th May 2013 (Leonidas comp)

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Workout 1

Max tyre flips in 6mins tyre increase in weight every 2mins

Workout 2

AMRAP 8mins 

10 wall ball @20kg

5 clapping push ups

Workout 3

12,9,6

32kg swings

Strict pull ups

Semi final

5 chest to bar

10 ball slam

15 burpee box jumps

20 KB clean

10 box

Final

10 ball slam

10 swings 50kg

10 box jump 34"

10 kettle bell press 32 each arm

10 KB front squat 32 each arm

10 swings 50kg

10 ball slams. 

Friday 10th May 2013 (cleans and gymnastics)

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A) 5 sets of 3 reps clean high pulls 

Superset with

4 depth jumps @20"

B) 3 by 6-10 glute ham raise

10, 6+5kg, 4+5kg

C) 3 by max reps strict pull ups 

14,12,12

D) 16min clock for 1min stations max reps 

GHD sit up

True push ups

Supine row

Banded good mornings 

Thursday 9th MAY 2013 (Squat/Bench/Sprints)

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After a lot of frigging around in the gym this morning I finally warmed up and got that heavy bar back on the back. General cardio and dynamic warm up. 10mins of ladder and into it

A) Back squat 3 sets of 5 @ 183kg

B) Bench press 3 sets of 5 @ 136kg

C) EMOM 12mins 75m sprint
11.45, 11.15, 11.33, 11.40, 11.70, 11.05, 11.63, 11.58, 11.86, 11.78, 12.65, 12.07, 

Wednesday 8th MAY 2013 (sprints and skills)

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General training and active rest. Very few agility and speed skills some mucking around and ball games for co ordination and movement

Tuesday 7th MAY 2013 (deadlift+kettlebell work)

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Dreaded starting today!!! Really didn't want to deadlift 255kg for 5 reps. My best was 260 for 5 reps so this is like 98% of that!

Started off with basic cardio and general moblising some tight parts. Felt good. Added in some ladder work and started increasing the deadlifts. Right when I was about to do my last warm up lift @ 255kg the freaking neighbour called out to me and I had to help him for 10mins. Came back and 255kg last warm up dead felt like 295kg!!!

Got some salts into me and was good to go.

A) Deadlift 1 set of 5 @ 255kg

B) max height vertical jump -290cm

C) 3 sets max pull ups
14, 12, 12

D) 15min AMRAP
10 russian swings
25m rack walk
10 russian swings
25m rack walk
*32kg
No idea on rounds. Maybe 14 total.

E) 3 sets of max reps skull crushes with log @ 45kg

I'm writing this on Thursday and in hind sight that was a shit choice because my bench suffered today!!!


PM

Sprint training
Ladder drills
plyo's in out tires
agility weaving
10 by 15m straight sprints. 

Monday 6th May 2013 (Squat/Press/Bench, Dip metcon)

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Feeling good this morning after a good rest yesterday. Even managed to have a lazy Sunday afternoon nap. Had a relaxing weekend after a hectic workout on Saturday. Saturday night dinner in the park, BBQ and a walk with plenty of food. Yesterday as I said was rest, sleep and dog beach. Early night and prep for today as I knew it was going to be TOUGH!

General cardio warm up for 3-5mins and 20mins of rolling and mashing jumped on the airdyne for another 3mins and started my general dynamic warm up.

Ladder drills for 20mins and started my slow build up to 182kg for the squat 

A1) Back squat 3 sets of 5 reps @ 182kg
superset
A2) 5 GHR
*last set was max reps GHR and got out 10 solid, perfect reps, really concentrating on the hammies.

Ladder drills for upper body whilst building to my press weigh. Threw in  few band pull aparts as well

B) Strict press with log to keep neutral grip. 3 sets of 5 @ 86kg

C) Metcon
21, 15, 9
Bench press @ 100kg
strict ring dips
*10.39

Had a game plan and even wrote down on the board how I wanted to break down my sets for the best time. Start bench in 7's save myself for dips and second set. Just before starting I thought hell this is training just go for it. Got all 21 straight on the first set of bench at 100kg which in terms of completing the workout as fast as possible was a mistake. Everything after that was a slow grind. I  will try to put a video together of todays training later.

Saturday 4th May 2013 (Metcon intervals)

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 Pretty tough day at the office today. Was hot and humid. Took ages to warm up and I watched Simon do the workout earlier and was dreading it!!!

7 rounds with 45sec rest between rounds.
7 deadlifts @ 143kg
4 by 50m shuttle sprints
15 strict pull ups *if run out of strict turn to kipping each set
Was terrible. I will edit splits tomorrow. Whole WOD 22min with rest and intevals between 2.35 and 3.16

Saturday 4th May 2013 (Metcon intervals)

Friday 3rd May 2013 (high pulls/boun)ds/core stability

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Just a general warm up with cardio on the airdyne for 5 mins and some rolling and mashing. Cracked out some dynamic mobility through the joints then did 20mins of ladder work and between ladder drills gradually built to the starting weight for the high pulls.

A) Clean grip high pulls 3 sets of 5 @ 116kg
superset
4 depth jumps from 20"

B) 3 attempts at a max distance broad jump .
245m

C) 7 rounds for form
max sec HS hold
10 1sec pause ring rows.
*all holds between 37 and 45sec

Thursday 2nd May 2013 (squat/bench/row/metcon)

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Feeling good today after a rest and mobility yesterday. Last night did a little core work and specific strength on on the dodgey and weak hammy. Was going to train this arvo to have even more rest as I thought I would be close to maxing out my squat today but I have to help with the sprint drills tonight so rather than be rushed I would get i out of the way and be good to go tonight.

Cardio warm up on airdyne. Just 4 mins to get the blood going then 20min of rolling and ball work. Got back another 3min at a faster pace then into my dynamic warm up. Did some ladder drills also for 5mins

A) Back squat 3 sets of 5 @ 180kg

B) Bench Press 3 sets of 5 @ 135kg

C) Bent over DB row. 3 sets of max reps @ 60kg 12, 12, 13

Part D was a metcon I was dreading and even considered breaking but got told this is training and to risk failing. Thanx Jess.

D) 21, 15, 9
KB thruster @ 24kg each hand
box jumps (rebound @ 20")
time 4.09

Tuesday 30th April 2013 (deadlift, jumping, pull ups/airdyne)

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As I said yesterday back on the blog. I have been a little lazy for about a month or so with the blog. Not really slack in training in fact I have been putting in the hard yards with training but the CrossFit Open regrettably took up some time and took the focus away from what my main goals were.

I'm not one for supplements but ASN at Mermaid beach have been sponsoring me and I've taken to 3 of their products. I don't have a whole gym back of pills potions and powder just 3 products that seem to help me push through a bit harder and a bit longer. I've been taking the berry flavour "FAKTOR" as a pre workout. Seems to gie me a kick in the butt and physiologically prepares me for training. Ive never taken an intra workout drink before but I've introduced P2P into the mix and I have been having 1 scoop of this in a litre of water. I typically go through 2-3 litres of water per session so when ever I fill the bottle with water I also add a scoop of P2P. This has some carbs as well as some creatine and BCAA's, I guess helping recovery between working sets. Immediately after training I have been refueling with  ASN's exclusive range "EVOLVE" anabolic injection, fast acting carbs, and protein to fuel start recovery!!!

I've dropped back my training from double days 5 times a week to 3 single days and 2 double days. The double days are often incorporating speed agility and power.

Todays session so far.............

• light cardio warm up 5mins airdyne and 15mins rolling out on PVC, massage stick and rubber balls. 
• Dynamic warm up/dynamic ROM
• 10mins ladder drills, fast feet, co-ordination. 
• deadlift build up sets

Work

A) Deadlift 1 set of 5 reps, lower and reset 250kg

• Juming warm up building to max height vertical jump

B) 296cm touch on vertical jump from stationary two foot take off.

• Pull ups and airdyne warm up 3 rounds of 3 pull ups 10 cal airdyne @ 50-80%effort

C) 5 sets for max effort, rest as needed between efforts
Max rep strict Pull ups
20sec max effort Airdyne for calories.
1. 13 + 23
2. 12 + 24
3. 10 + 21
4. 10 + 28
5. 10 + 24

Wrap Up
Session felt quite good. Little twinge in the hamstring after deadlifts which I originally felt on Saturdays session. Was OK for one work set. I am glad there was not more to come. Jumping was great and an 8cm improvement on last vertical jump session. Conditioning intervals were disgusting and still feel light headed. Not very nice at all. Simon was blowing chucks/calling for dinosaurs in the back yard after last airdyne interval.

Should have a video up at the end of the week with some stuff we've done this week.

PM session on todays double day will be speed ad agility but due to hamstring strain only slightly I will be taking it easy and really working short sharp feet and no fast striding out for a week or so.
 

Monday 29 April 2013 Back squat, press, prowler

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3min Airdyne warm up. Hit 80 cals and increased intensity last minute

Dynamic ROM warm up

Ladder drills 10min

A) back squat build up 3 sets of 5 @ 179.2kg

Ladder drills 5min upper body

B) Strict press with alphafit log 3 sets of 5 reps @ 84.5kg

Ladder drills for lower body

Plyometric depth jumps 5 @ 20, 5 @ 24, 5 @ 30"
15 total

C) Prowler 10 sets of 25m prowler with 100kg on the prowler. 
Not timed, roughly 1min rest. Concentrated on fast feet and not slowing down the efforts

Friday 15th Mar 2013 (3rm bench)

3rm Bench press- 140kg

10 @ bar
10@60
8@ 80
5@100
3@120
1@130
1@140
1@150
3@155 FAIL
3@150 FAIL
3@140 success

Complete 5 rounds:
1 Muscle Clean then 1 Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

75kg 4 complete
75kg 4 complete
75kg 4 complete
80kg 4+3
80kg 4 complete

Bencj was pretty bad today. Clearly fatigues after yesterdays push up effort. Back still a little jakced from deads so wasn't thrilled for todays at all but still gave 100%. Bench maybe my eyes were bigger than my belly CLEARLY

The push press ladder actually hurt my legs more than my arms. Breathing was fine but felt winded after each set. Good training week

Thursday 14th Mar 2013 (1rm front squat)

Front Squat 1 RM- 202kg
1  @ 95%
2x1 @ 90%

10@ 30
10@ 60
5@100
2@140
1@160
1@170
1@180
1@190
1@192.5
1@202

1@191kg

2 sest of 1 @ 181kg

Complete for Time

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40m. Once the penalty is completed continue with the push ups.

 8min 59

NOTES:

Decided to go really tough on the squat. Was performed with front rack harness which is slightly cheating but it saved my wrists. Was by far a PR and was really happy!!!!

The metcon was terrible. Once again need to work on body weight conditioning. Once I blew out in the push ups it was almost game over. Got about 40 odd at the start and it was 10's from there after. Did more 40m sprints than I really should have needed to do.

Wednesday 13th Mar 2013 (Rest day)

Mobility, active rest, easy airdyne for 20mins @ 30 on 30 off at 400+ watts.

Tuesday 12th Mar 2013 (5rm deadlift)

TRAINING

Deadlift 5 RM- 260kg

10 @ 60kg
8 @ 100kg
5 @ 140kg
5 @ 160kg
3 @ 200kg
1 @ 220kg
1 @ 240kg
5 @ 254kg
5 @ 260kg

Complete 5 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) 45kg
50m Sprint

4min 22

NOTES:

Today deadlifts were on. Last week pulled a single at 250kg before my attempt at work sets @ 255kg for 3. Canned the session. Today felt good. May have had 265in the tank but saved it and preserved injury. Walked away uninjured.

Metcon was great. Have done 3.18??? fr 4 rounds before with a shorter run so was really happy with this. Lactate got heavy in the legs but the push was fine. All unbroken

Monday 11th Mar 2013 (General conditioing)

AM

Re did 13.1 burpees snatch total 178 reps. 28 reps @ 75kg snatch

PM

5 Rounds For Time
10 Strict Pull up
15 Kettlebell Swing 32kg
 3 Burpee Broad Jump
*Jump a minimum distance of your body height on each burpee broad jump.
Time was 9min 22.

This workout felt really good. The limiting factor was the strict pull ups. Started in 5's for first round then quickly went down to 2-3's and even some singles. Kept swings as russian and only taxed the grip at the end. Not enough to break and the broad jumps were all much greater than body length and tried for max distance each jump

Sunday 10th Mar 2013 (active rest)

PM session just easy

10min airdyne increase in intensity over 10mins to a steady pace.
Rower for 2 sets of 5mins easy
1hr mobility

Saturday 9th Mar 2013 (13.2)

17min AMRAP

40 burpees
30 snatch @ 35
30 burpees
30 snatch @ 61
20 burpees
20 snatch @ 75kg

Friday 8th Mar 2013 (CFFB total)

3 attempts at the following lifts.

Power clean
124
132
136kg

Squat
190
200
209

Bench
150
155
159

Deadlift
260
280
281kg

Thursday 7th Mar 2013 (sprint/tabata)

Sprints had 7 attempts to get the fastest 50m sprint I could. Took all attempts, fastest was 7.10 on the road out the front, self timed.

Tabata

sledge @ 12lb 15
1min rest
burpees 7
1min rest
sledge @ 12lb 15

Wednesday 6th Mar 2013 (rest)

REST DAY

Did 30 on 30 off airdyne at or above 400 watts

Tuesday 5th Mar 2013

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AM
Had a programming crisis again and wasn't sure what I should do. Feeling down and weak and knew Drew was coming over for some lactic acid testing

Lactic acid testing on rower
3min on, 1min off incremental wattage
100,150,200,250,300,350 watts failed at. 400watts max HR 183 and 18.7 mmol

PM
A) 1 rm for 1 power snatch + 3 overhead squats
Max weight 78kg failed it for two sets but got the 3rd. Pretty unbalanced but happy in the end.

B) 6 rounds for time
50m farmers carry @ 81kg per hand
100m sprint in 2 by 50m shuttles
11.05

Monday 4th Mar 2013

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AM
I am pathetic at this movement so decided to do a lot of warm up sets and even a few work sets till failure and made sure I went TO failure.

A)2rm overhead squat
79kg
Failed 81kg 3 times so I knew it was a true 2rm for my ability. Really weak overhead so I can see my core is really letting me down. Also the right shoulder and elbow are REALLY weak. Not sure if it is coz of the 1000 surgeries I've had and poor rehab.

B)max reps @80% of A
63kg for only 5 reps.
Really hammered from the previous fails and max efforts.

C) 5 rounds
1 strict press
1 strict pull up
1 press
3 pull ups
1 press
5 pull ups
=11.50
@93kg

PM
Tabata prowler @ 150kg about 90m

Airdyne wattage test @450. Every drop = 5 burpees in place for 5mins
131cals and 10 burpees

Friday 1st Mar 2013

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Rob Orlando Strongman CrossFit Challenge.

AM

gentle mobility

PM

Competition

Event 1.

Farmers carry 20m
 pull ups 10, 8, 6, 4, 2

3mins 12

Event 2.

AMRAP 3min stone shoulder squats @ 70kg

39 rep

Event 3.

90sec yoke @ 180kg
60sec burpees (18)
90sec yoke @ 180kg

Came first in all workouts. 

Thursday 28th Feb 2013

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Complete rest

Wednesday 27th Feb 2013

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AM

Deload week

Back squat 4 sets f 5 @140

Press 4 sets of 5 @70kg

Pull ups 4 sets of 5 +10kg

Bench 4 sets of 5 @ 120kg

PM

mobility at Cougars

Tuesday 26th Feb 2013

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AM

30min airdyne on/off

easy pace with on efforts above 400watts, off efforts just arms

Monday 25th Feb 2013

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AM

All sets @ 70%
REST week but light weight to stay active

Squat 4 sets of 5 @ 140kg

Press 4 sets of 5 @ 70kg

Deadlift 4 sets of 5 @ 200kg

PM

active mobility

Friday 22nd FEB 2013

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AM

Back squat
5@ 195kg
5 @ 197kg
3 @ 207kg
3@ 210kg

Strict Press
5 @ 93
5@93kg
3@ 97kg
3@97kg


PM

Bench
5@145kg
5@145kg
3@160kg
3@160kg

Weighted pull ups
5@25kg
5@25kg
3@30kg
3@30kg

Thursday 21st FEB 2013

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AM

3 rounds for time
10 KB snatch each arm (32kg))
20 hand release push ups
20 cal airdyne
5 over box jumps @ 24"
- 7min 40

PM

Stone session
warmed up with a few reps all the way to 147kg

then for time

2 reps of each stone @ 1.45
time 2min 30

Wednesday 20th Feb 2013

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AM

Push press

5@ 101kg (got 4 reps failed half way on the 5th
5@ 101kg same as above.

3@ 106kg (got 2 clean and couldn't lock out the 3rd)
3@ 106 as above but got a better lock out. Good rep

Bench press

5@140kg (spot on last rep)
5@ 140kg (spot on last 2 reps)
3@ 147kf (only got one by myself, spot on two)
3@ 147kg as above but maybe even more of a spot.

PM

Deadlift

Tuesday 19th Feb 2013

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AM

PROWLER efforts 12 by 100m efforts @60kg

Terrible session, intervals between 40sec and 1min for most however 2 blow outs @1min 40 and 1min 18

Rest started as 2-3mins and ended up at 6-7mins and heart rate in the 170's


PM

FARMERS CARRY tech

20m course with turns and Holds up to 112kg a hand. Did an extra one @ 142kg per hand.

Monday 18th Feb 2013

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AM

After a chat with Miles about me not pushing hard enough in the squat and me just sticking to %'s I decided to lift my game.

Back squat 2 sets of 5 + 2 sets of 3

5 @ 190kg
5@ 194.6kg
3@ 204.6kg
3@ 206.9kg

PM

Strict press

5@ 91kg
5@ 94kg
5@ 94kg
3@ 97kg
3@ 97kg

Bent row
5 by max reps @ 50kg DB

Friday 15th Feb 2013

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AM

Back squat 4 sets of 5 @176kg

Strict press 4 sets of 5 @ 88kg

PM

bench 4 sets of 5 @ 132kg

Pull ups 4 sets of @ 25kg

Thursday 14th Feb 2013

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AM

90m zercher
300 row
60m zercher
400 row
30m zercher
* zercher @180kg

PM

3 sets of 5 stone @123kg over 1.7m
Then
1 set max 90sec 8 reps

Wednesday 13th 2013

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AM

Deadlift 4 sets of 5 @80% 240kg

Push Press 4 sets of 5 @80% 98kg

PM

Bench press 4 sets of 5 @80% 132kg

Weighted Chins 4 sets of 5 @ 25kg

Tuesday 12th FEB 2013

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AM

10 by 100m prowler sprint with 3mins rest
first 4 @ 80kg next 6 @ 60kg
buckled over, felt like spewing, terrible


PM

tire flip technique practise

Monday 11th FEB 2013

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AM

Back squat 4 sets of 5 @ 80% (176kg)
tonnage 3520

Good mornings 5 sets of 5 @ 60kg


PM

strict press 4 sets of 5 @ 80% (88kg)
tonnage 1760

single arm rows 4 sets of 12 each arm @ 50kg

Saturday 9th Feb 2013

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PM

100 cal airdyne
15 burpee box jumps 24"
Time-

Friday 8th Feb 2013

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AM

A)back squat
4 by 5 @80% 176kg
Tonnage 3520kg

B) strict press
4 by 5 @80% 88kg
Tonnage 1760kg

PM

A) bench press
4 by 5@80% 132kg
Tonnage 2640kg

B) strict pull ups
4 by 5 @+25kg

Thursday 7th FEB 2013

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Felt terrible from the start of today. Headache, lethargic, maybe deadlift hangover??

AM
3 sets with 7min break of

90sec intervals
30sec max airdyne
30sec viper press @ 60kg
30sec double unders

Doubles were hard. Jess went unbroken. I struggled.

PM
10, 8, 6, 4, 2
Viper press @ 70kg
prowler @ 80kg for 25m
time was 7.25

pretty hard. went unbroken. done and looking forward to sleep

Wednesday 6th FEB 2013

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Strength day

AM

Deadlift 3 sets of 7 @ 75% (225kg)
deadlift tonnage = 4725kg

Push press with small log 3 sets of 7 @ 75% (90kg)
Push press tonnage = 1890kg

PM
Lifted at Cougars with Miles

Bench press 3 by 7 @ 755 (123.5kg)
bench tonnage = 2593kg

Pull ups 3 by 7 @ 20kg

Tuesday 5th FEB 2013

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Events day that went shit to start with but improved in the evening.

AM
Farmers
50m @ 90kg a hand 29sec
50m @ 100kg a hand 28sec
50m @ 110kg a hand about 5 fucken minutes. Just could nt grip the things. dropped 1000 times t least. was not heavy just could not lift

PM
Log working intervals
worked up to a 1rm log press with FAT log
114.6kg
then 2 sets of max reps in 90sec @ 90% = 103kg
first set 4 reps
second set 5 reps
rested 5min between

Monday 4th Feb 2013

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A) back squat
3 sets @75% for 7 reps (162kg)
Squat tonnage = 3402kg

B) strict press
3 sets @ 75% for 7 reps (78kg)
press tonnage = 1638

Friday 1st Feb 2013

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AM

A) log clean
7 sets of 3@107

B) 7 sets 2min rest
3 broad jump distance
40m prowler @80kg

PM
10min AMRAP
5 log shoulder to over head @90kg
7 ball slams
9push ups

Thursday 31st Jan 2013

AM

A)7rm back squat

10@bar

10@60

7@80

5@100

3@120

1@140

1@150

1@60

1@170

1@175

10@175

B)5 sets with 5min rest

9 bench press @ 110kg

15 ring pulls +20kg

Tuesday 29th Jan 2013

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AM

A) 2rm power snatch
5@bar
2@30
2@45
2@50
2@55
2@60
2@65
2@70
2@75
2@80
2@83.5

B) 5 sets of 2@90% A
*75kg

C)5rm weighted pull up
5@BW
3@5kg
1@10
1@15
1@20
1@25
3@25
3@27.5

PM

10 rounds
25m out and back prowler 80kg (plate weight)
70m walk
10 evil wheels
70m walk

= 45mins

Holy shit. Humidity was disgusting. Wore the HR for this one. Average heart rate including walks was 163 bpm. Terrible.

Monday 28th Jan 2013

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AM

A) front squat 2rm
10@bar
10@60
7@80
5@100
3@120
1@140
1@150
1@160
1@170
2@170

B) 10rm press
10@bar
10@30
7@40
5@50
3@60
3@70
1@75
3@75
3@77.5

C)log press practise
1@100
1@110
Jerks practise 80,90,100 for 2

PM

2 stones over yoke 147kg @1.3m
3 rope climbs

3 rounds with 5mins rest.

Sunday 27th Jan 2013

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Active rest!!
20mins
30sec at 400watts
30sec easy
30sec arms only
30sec easy.

Friday 25th Jan 2013

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AM

A)1rm log clean
10@35
5@55
3@85
1@105
1@110
1@115
1@119
1@121.6
*last week I got 3 @ 122.6. I'd say the sprints last night smoked me.

B) max height vertical jump
Nothing to gauge off but reached 288cm. Bit pissed I couldn't make 10foot

C) 3 sets of 3 @85% 1rm log
@105kg

PM

EMOM 12mins
1 stone over 1.3m @147kg

Thursday 24th Jan 2013

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AM

A)10rm back squat
10@bar
10@60
7@100
5@120
1@140
1@150
1@160
10@160kg
* should have gone heavier but by the end I was too hammered to go another whole 10 heavier

B)3rm floor press
10@bar
5@60
5@80
3@100
1@110
1@120
1@130
3@130
3@135
* one of my worst exercise. Weak tricks make the lock out and end range terrible

C)3 sets for max reps @ floor press weight 135kg
10,10,10

PM
Sprints

4 by 20m
6 by 30m
10 by 20m
* all walk back recovery and got beat on every rep!

Tuesday 22nd Jan 2013

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AM

5rm deadlift not touch and go but pause and reset.
10@bar
10@60
7@100
5@140
3@180
1@220
1@230
1@240
1@245
5@245kg

B) 3 by max reps strict pull up with 20kg
7+3 rep drop set
6+3 rep drop set
7+3 rep drop set

PM
5 sets with 5min rest between each set.
1min LEFT single arm DB clean and press with fat grips
1min RIGHT single arm DB clean and press with fat grips
1min static back ext hold on GHD hands on head

reps
1. 12, 12
2.12, 13
3.12, 11
4. 12, 12
5.11, 12

Monday 21st Jan 2013

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AM
A) 3 rm back squat
10@bar
10@60
8@100
5@120
3@140
1@160
1@170
1@180
3@180
3@190

Then 2 sets of 3 @171kg

B) Log clean and press
5@35
3@65
1@95
1@100
1@105
1@107
1@107
1@107 F
1@107
1@108

PM
4 sets of max reps push press with log @85kg follow immediately by 30 unbroken double unders. Rest 5mins

9 push press DUs 1 attempt
10 push press DUs 1 attempt
10 push press DUs 3 attempts
10 push press DUs 1 attempt.

Saturday 19th Jan 2013

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6 sets of max cals on airdyne in 35sec
42,40,31,35,36,42

Felt like death!!

Friday 18th Jan 2013

Had a pretty average sleep last night. Actually terrible sleep and was still awake at 1130pm despite being in bed at 930. Perhaps I was excited to be out of the rut and training again. as a result woke up more tired than when I went to bed but was still in the training mood so smashed out the following

AM

A) 1rm box jump
*well this didn't go to well. I actually landed 106cm which was OK. As you can see my leg power is pathetic but my leg strength is what gets me over the line. I am working on transferring the strength into usable power hence the box jumps and cleans later today. Had a HUGE stack at the next height up from this. Maybe 110cm. Huge stack, I think I sprained my right SI (sacroilliac joint) Oh well didn't break anything but that is where the session of box jumps ended.

B) 3rm power clean or strongman log clean

10 @35kg
7@ 55kg
5 @ 75kg
3@95kg
1@105kg
1 @ 110kg
1@115kg
1@119.6kg
3@ 119.6kg
3@122.1kg


C) 5 sets not for time but for reps
Viking press 30sec static hold in lock out @ 95kg at handles
shake out and make reps strict

rest as needed

farmers 30sec static hold @ 120kg
shake out max reps shrugs

rest as needed

chin over bar hold 30sec
shake out max strict pull ups

session turned into a marathon and I got half way through 4 rounds. was just way too long. Talking over 2 hours pulled the pin and may finish this afternoon or rest.

Press 3, 5, 5, 6
farmers 8, 8, 8, hold
pull ups 4, 4, 4-

Thursday 17th Jan 2013

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Today is the first day back at training for nearly a week. Last Friday was my last proper hit out because I've been trashed. I had no idea how much pure strongman events training and accessories would destroy me.

Last Thursdays airdyne interval sprint session in 35 degree heat for 44 mins was retarded. It took me 22mins lying flat on my back in the shade to get my heart rate under 100 beats. The average for the last 14 mins was 181 beats. That stupid session pushed me over the edge and I paid with lethargy all week.

Yesterday was the first day I'd felt like training but I stayed with the lay off. Today with the help of Simon jones I hardened up and went after it for a bit.

Was pretty happy with how it played out. Took a visit to ASN Mermaid Beach my supplement sponsor. Andres and Chris prescribed a few supps for me to try. Took them for the evening session which was a corker. Had a pre workout drink called Faktor, a during session drink called P2P and in about 5mins I'll be having the ASN exclusive brand Evolve anabolic injection protein powder. Don't worry folks it's only protein. Not actually an injection. Steer clear of that shit boys and girls.

I had friends Simon, Aaron and Mark to do the session with in the evening and we were all hurting as much as each other.

AM

A) front squat
10@ bar
10@ 60
7@80
5@100
3@120
1@130
1@140
1@150
1@160
3@160
3@164.6kg

B)bench press
10@bar
8@60
5@80
3@100
1@110
1@120
1@150 (mis calculation of weight)
3@130
3@140
3@145

C)bench max reps @105kg
17 reps

PM

8 individual rounds for time. Rest 3 : 1 ratio

3 stones over 1.3m yoke @123kg
25m overhead slam ball toss 20kg
25m slam ball sprint to start line.

Times=
85sec
80
58
56
61
55
47
54sec

Totally hammered now. Going up stairs for my drink a sleep and maybe done Mario Cart.

Thursday 10th JAN 2013

Conditioning day

Hardest day ever today

Every min on the minute for 44mins
16 calorie on the airdyne

1st 14min average HR 164bpm
2nd 14min average HR 174bpm
3rd 14min average HR 181bpm

terrible day!!

Wednesday 9th JAN 2013

AM

A) Yoke carries over 25m course

250kg- 14sec
290kg- 16 sec
320kg- 21sec
340kg- 24sec

B) farmers over a 50m course with 180degree turn @ 25m

87kg
97kg
107kg
120kg-34m

C) Deadlift for reps @ 265kg @ 40cm
6 reps

PM

Mobility and Grip

Tuesday 8th JAN 2013

Conditioning day

500m row trying to stay @ 1.38 per 500m with 90sec rest between efforts repeat for 7 rounds
1.37 the rest were 1.38 with a heart rate of 181 average of 149 for the session

Monday 7th Jan 2013

This week is the start of proper events training towards the strongfit live 105 in Melb at the fitX

AM

A) Viking press @ 95kg (handles) 5 sets for quality reps

16, 18, 17, 17, 15

B) Stone circuit as follows

pick and carry 80kg stone 5m, stone to shoulder from lap. Drop and repeat for 4 rounds (20m)
then
2 stone over yoke @ 123kg (130cm)
then
2 stone over yoke @ 147kg (130cm)

2.13, 2.10, 2.07

PM

A) Back squat 3sets by 5 @ 170kg

B) Supported row 4 sets 6-8 reps
1st @ 35kg, then 45kg for 8, 7, 6

C) standing tricep log ext 44kg

9, 8, 8,

D) Skull crushes (DB)
25kg 13, 12, 12

E) Log Hammer curls 49kg
8, 7, 6

F) Barbell Curls 64kg

8, 6, 6

G) Reverse Curls @ 40
8, 7, 7,