|
Post by markt on Mar 22, 2010 16:06:48 GMT
Nice new PB Tom!
|
|
|
Post by schwinners on Mar 23, 2010 11:09:44 GMT
Thanks Mark, very pleased!
21 March
Scheduled rest day.
22 March
Gymnastics - strength emphasis
- Warm up of jogging, split jumps, forward roll to star jump, squat to long jump, rebound jumps, various core exercises, press ups, etc. - Parallel bar dips - 3x10 - Hanging leg raises - 3x10 - Ring work - muscle ups (a couple), kick up to handstand, dips on high rings, inverted core exercise (no idea what it is called!) - Pull/chin ups - deadhang chins x 10, deadhang pulls x 10, various negatives - 5m rope climb (no legs) - Handstands - holds for time - Handstand walking - finished by handstand walking the length of the tumble track (20m?). Can't walk that far yet so just kept doing sets of small steps until I completed the whole length. My handstand balance is monumentally better than it used to be - it's funny how it suddenly seems to click.
23 March
Up early this morning to test out my new trestles for squats. Note to self - need to get out of bed at 5.45am on lifting days, not 6am.
Lower Body Strength
Squats 5 x 3 @ 80kg
Romanian Deadlifts 2 x 10 @ 60kg
Taking it nice and easy to begin with. Trestles work an absolute treat. Pretty much perfect height, no wobble, bar does not roll when placed down during rest. 80kg was fine, probably go upto 85kg next time.
Won't be testing out any maxes for a while until I have bought a 2nd pair of trestles to act as spotters.
|
|
|
Post by jules on Mar 23, 2010 19:57:19 GMT
''Trestles''.........thought i may need glasses... ;D then i read ''DOUBLE SET''......................................and had to read again...carefully. Great stuff Dude!
|
|
|
Post by schwinners on Mar 26, 2010 9:05:04 GMT
Cheers Jules!
24 March
Core & Stretching
Worked on (no particular rep scheme): 2 arm kneeling rollouts Assisted 1 arm kneeling rollouts 2 arm "L" kneeling rollouts Knee Hugs Planks (30 second holds) Bridges (15 second holds)
Also spent 15 minutes stretching.
25 March
Part 1 - Running
5 mile run - 36:39
That is actually my fastest 5 mile time for the route at work since June last year! And running has not really been a priority of late. I put this time down to the intervals I did last week. My stride length was longer than normal and felt more natural at that length since I did the intervals. Intervals are tough but I must keep doing them because the benefits are great.
Lost a bit of time in the XC part today as it was muddy and I was wearing my running (not trail) shoes, and ended up slipping a fair bit up the hills!
Part 2 - Gymnastics (Tumbling and Flips)
Worked on: - Front flip on trampoline - Handspring - Assisted back flics on mat - Round off to jump onto crash mat - Jump to forward roll
26 March
Part 1 - Upper Strength
Early training again (6.30am):
Barbell Overhead Press 5 x 3 @ 50kg
Dumbbell Bent Over Row 3 x 5 @ 33kg per arm
Barbell OH press felt strong today. Going to make it more of a focus, and try to make some more progress on it. Think I will try to make some micro weights (0.5kg) so I can go upto 51kg next week, then onto 52kg/52.5kg the week after.
Hill sprints at lunchtime
|
|
|
Post by schwinners on Mar 26, 2010 12:48:43 GMT
26 MarchPart 2 - Hill SprintsTook a different approach on these today. I usually do them in a conditioning stylee to try and get 10 sprints done asap. Today, I was working on power and speed, with rest between sprints. 10 hill sprints Varied between 11 and 13 seconds all out sprint 60 secs rest after 1st 3, 90 secs rest after next 3, 120 secs rest thereafter Beautiful day outside too
|
|
|
Post by markt on Mar 27, 2010 18:05:17 GMT
All geared towards the S and P mate?
|
|
|
Post by schwinners on Mar 28, 2010 13:11:34 GMT
Hey Mark. The strength work is. The running/intervals keep me ticking over for summer tough guy. And the gymnastics for fun!
28 March
Beginning to follow Wendler's 5/3/1 style programming for my squats, deadlifts and overhead press.
Deadlift Beginning 1RM = 145kg, Wendler 5/3/1 1RM = 145kg x 0.9 = 130kg Week 1 - 5x65%, 5x75%, 5x85% (or max reps)
5 x 85kg 5 x 97.5kg 6 x 110kg 5 mins rest between sets
Assistance Work 2 Handed Kettlebell Swings - 3 x 10, 33kg Supermans - 3 x 10
Good start, enjoyed that this morning.
|
|
|
Post by feeno on Mar 28, 2010 18:54:13 GMT
Yo, where did you get hold of the 5/3/1 book? I've looked on amazon and strengthpowerspeed but can't seem to find it. Is it an e-book?
|
|
|
Post by schwinners on Mar 28, 2010 19:33:01 GMT
|
|
|
Post by feeno on Mar 28, 2010 20:11:30 GMT
i will have a butchers.... cheers
|
|
|
Post by jules on Mar 29, 2010 20:44:39 GMT
OOOER Tom sharing your secrets......you will have a fight on your hands ;D Nice work
|
|
|
Post by markt on Apr 1, 2010 7:35:57 GMT
Seconded, good work fella!
|
|
|
Post by schwinners on Apr 2, 2010 15:58:10 GMT
Cheers peeps 29 MarchGymnastics- Parallel Bar dips - 3x10 - Hanging Leg Raises - 3x10 - "Skin the cat" on rings - Back lever progressions on rings - Handstand holds - Handstand walking 30 MarchCore & Balance WorkKneeling 2 wheel rollouts - forwards, "L", "Y", "T" Bridge (2x10s) Plank (30s) Single leg balance on 2x4 wood Single leg RDL on 2x4 wood Hindu squats on 2x4 wood Squats on 2x4 wood 31 MarchSquatsBeginning 1RM = 100kg, Wendler 5/3/1 1RM = 100kg x 0.9 = 90kg Week 1 - 5x65%, 5x75%, 5x85% (or max reps) 5 x 57.5kg 5 x 67.5kg 10 x 77.5kg 5 mins rest between sets Assistance Work(didn't have much time left) One arm dumbell snatch - 2 x 5 per arm, 34kg 1 AprilGymnasticsReally good session: - 15 mins on trampoline doing front sommersaults on trampoline and into foam pit. - Handspring practice into foam pit - Round off practice - getting the technique on these sussed now - Back-flic - only did about 5 but they were all pretty good. My goal for April is to do round off to back-flic, and after today's session I reckon it's a possibility - Ring work - skin the cat, tuck back lever, various isometrics. 2 AprilOverhead PressBeginning 1RM = 57.5kg, Wendler 5/3/1 1RM = 57.5kg x 0.9 = 52kg Week 1 - 5x65%, 5x75%, 5x85% (or max reps) 5 x 35kg 5 x 40kg 7 x 45kg 5 mins rest between sets Assistance Work30 seconds barbell overhead anyhow with 70% BW/52.5kg - 11, 11, 11 of push jerk 2 mins rest between sets
|
|
|
Post by schwinners on Apr 4, 2010 20:03:27 GMT
3 April
Rest day.
4 April
Deadlift Week 2 - 3x70%, 3x80%, 3x90% (or max reps)
3 x 90kg 3 x 105kg 5 x 117.5kg 5 mins rest between sets
Assistance Work 2 Handed Kettlebell Swings - 5 x 10, 33kg
1 legged balance work on 2x4 wood
|
|
|
Post by schwinners on Apr 11, 2010 16:27:30 GMT
5 AprilAM - spent about 20 minutes doing some one legged balance training on a piece of 2x4 timber. PM - took my friend Owain on a run, we covered 3.15 miles in about 34 minutes. 6 AprilAM - Gymnastics WorkNo lesson last night due to the bank holiday, so I spent some time working on a few bits and pieces today: - 2 kneeling wheel roll outs - 2x5 forwards, 2x5 "Y" - 60s L-Sit on paralletes (broken down into 25, 13, 12, 10 seconds) - Press to headstand practice - (pike) 1,1,1 (straddle) 1 - 60s ball planche on parallettes (broken down into 11, 12, 10, 10, 9, 8 seconds) - Ring support - worked on proper ring support (arms straight, rings turned out) - not possible yet, very hard! Will work on this 7 AprilSquatsBeginning 1RM = 100kg, Wendler 5/3/1 1RM = 100kg x 0.9 = 90kg Week 1 - 5x70%, 5x80%, 5x90% (or max reps) 3 x 62.5kg 3 x 72.5kg 12 x 80kg 5 minutes rest between sets FinisherWarrior Week #2, Workout #220kg KB @ 73kg BW (27%) 9:28 Pleased with the squats. Did 77.5kg for 10 reps last week, so a marked improvement with 80kg for 12. 8 AprilGymnasticsRing work (muscle ups, back lever progressions) and round off to back flic progressions. 9 AprilWarrior Week #2, Workout #5100 overhead lunges with 20kg barbell - 3:04 Did them in a set of 100. Still had DOMS on 11 April!!! 10 AprilRest day. Went to an indoor play area for my Godson's birthday, and did a bit of gardening (cut grass and dug in some stepping stones) 11 AprilOverhead PressBeginning 1RM = 57.5kg, Wendler 5/3/1 1RM = 57.5kg x 0.9 = 52kg Week 1 - 5x70%, 5x80%, 5x90% (or max reps) 3 x 37.5kg 3 x 42.5kg 7 x 47.5kg 5 mins rest between sets Assistance Work3 x 10 push jerk, 55kg 3 mins rest between rounds
|
|