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
Wednesday, 30 January 2013
Tuesday, 29 January 2013
Tuesday 29th Jan 2013
Supported by:
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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.
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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.
Sunday, 27 January 2013
Monday 28th Jan 2013
Supported by:
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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.
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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.
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Active rest!!
20mins
30sec at 400watts
30sec easy
30sec arms only
30sec easy.
Friday, 25 January 2013
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
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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!
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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!
Monday, 21 January 2013
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
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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
Supported by:
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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.
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ASN Mermaid Beach
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!!
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6 sets of max cals on airdyne in 35sec
42,40,31,35,36,42
Felt like death!!
Thursday, 17 January 2013
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-
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
Sponsored by:
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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.
Alphafit fitness equipment (www.alhafit.com.au)
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
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, 10 January 2013
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!!
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
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
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,
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,
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