View Full Version : ben's training journal
used to post on here (link to my previous journal - http://forum.bodybuilding.com/showthread.php?t=5214163&page=20).
Thought it might be a good idea to get a training log going again, to get more training ideas and feedback on my training.
Goals:
To become a better athlete - bigger, faster, stronger, fitter
To get involved in competitive sports again (e.g. planning to get back into rugby this summer) - just been training for the past few months, it's been awhile since I last played any sport
Plan:
Weights - Bill Starr/madcow's 5 x 5 - been on it for a while now, making good progress
Sprint session
Plyos
GPP - plan to use all the facilities available - rowing, trx, track, pitch, weights, bodyweight etc
Recovery - foam rolling, tempo runs, GPP
Appreciate any support and feedback on my training!!
5 x 5 Day I Weights
duration: 59 minutes
15:00 warm-up
Squats
75kg x 5
90kg x 5
102.5kg x 5
110kg x 5
115kg x 5
Bench Press
42.5kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5
Pullups
Timed, to 50 reps (as quickly as possible) - 9:59
Trap bar Shrugs
80kg x 8
60kg x 10
60kg x 10
Comments:
- Good session, good effort throughout.
- Legs were feeling pretty sore - did a GPP session yesterday in the gym
- Weighing in at 82.3kg at the moment
Ahlim
05-16-2010, 11:55 PM
Subscribed, it's been long man
18th May Tuesday
Day II of 5 x 5 (Weights) + Plyos
duration: 60 minutes
- 13:00 warm-up - movement prep, activation drills, bw exercises, light bb complex
Depth jumps onto box
2 sets x 5 reps - poor explosiveness
Vertical jumps
3 sets x 3 reps
Military Press
50kg x 5
52.5kg x 5
55kg x 5
57.5kg x 5 - hard work
Trap-bar deadlifts
80kg x 5
110kg x 5
135kg x 5
162.5kg x 5 - poor, slippery grip
Med-ball wall throw circuit
5 exercises (overhead, chest, side, side, scoop) (4kg) 3 sets x 6
superset:
i. inverted rows
2 x 8
ii. pushups
2 x 20
Comments:
Good session, kept the effort up throughout.
19th May Wednesday
Low-intensity day - GPP session @ the gym
duration: 42 minutes
- 10:00 warm-up - light bb complex, glute activation, bw movement prep work
- Circuit x 2 (took 7:30 on both sets, with 3:30 rest in between)
trx atomic pushups x 15
mountain climbers x 30
trx rows x 15
bw squats x 15
db swings (15kg) x 15
trx Y shoulder raise x 10
trx pistols 8 each leg
toe touches x 20
jumping jacks x 40
side planks x 20s each side
- Stretching + foam rolling to finish
Comments:
Great effort, good session.
Circuit adapted from http://asp.elitefts.com/qa/training-logs.asp?qid=120422&tid=144
moose45
05-19-2010, 10:25 AM
Are you foam rolling after you stretch?
Optimally, you want to foam roll each muscle before you static stretch it.
Are you foam rolling after you stretch?
Optimally, you want to foam roll each muscle before you static stretch it.
i usually foam roll first before stretching but i wasn't aware that it's more optimal that way, thanks for the heads-up!
20th May Thursday
Session 1: Speed workout
duration: 45 minutes
- warm-up (24:00) - movement prep, activation, light run-throughs, on-box jumps
2 sets of 30m (full recovery)
2 sets of 60m (full recovery)
Comments:
Very average session, didn't feel quick whatsoever and lacking endurance and power on the sprints. Worn out from revision and exam stress perhaps...
Session 2: Day III 5x5
duration: 40 minutes - 10 minutes after track session
- Squats
80/5, 92.5/5, 102.5/5, 110/5, 120/3, 70/8
- Bench
50/5, 65/5, 70/5, 82.5/5, 87.5/3, 70/8
- Pullups
(+20kg) 5, 5, 4, BW/6
Comments:
Good session. Wasn't feeling too great at the start but felt better as I went along. Hit all the weights I had planned so no complaints there.
FastCatChamp
05-20-2010, 04:02 PM
Nice journal start Ben. Saw that your grip was an issue in the deadlifts. Maybe you could try a mixed grip with a regular bar.
Ahlim
05-21-2010, 01:05 AM
Looking great so far. With proper recuperation, you will go far man.
Thanks guys!
--------
22nd May Saturday
Session no. 1: Speed session (Hill + grass) (morning)
duration: 65 minutes
Warm-up (23:00) - movement prep, ladder drills, hurdle hops, skips, power speed drills
4 x 30m hill sprints, full recovery
2 x 40m sprints on flat grass, full recovery
Cool-down: walk home + foam rolling + static stretching
Comments:
Good session, focused on powerful strides.
Session no. 2: GPP (cycling (afternoon)
duration: 40 minutes
Cycled into town, nothing intense, good GPP. Making the most of the weather today..
Session no. 3: Day I 5 x 5 (evening)
duration: 48 minutes
warm-up (11:00) - activation drills, box jumps, movement prep
Squats
80/5, 95/5, 102.5/5, 112.5/5, 120/5
Bench Press
45/5, 60/5 72.5/5, 80/5, 87.5/5
Pull-ups
(+20kg) 3 sets x 5 reps
Inverted Rows
(BW) 2 sets x 8
Comments:
Great session...
Awesome day of training, made the most of the brilliant weather today...
moose45
05-23-2010, 07:14 AM
Hey man I dig the cycling. I've been going on some pretty nice rides the last few days. I normally bike, then do my stretching. Feels good brah.
Good training day too. I could live with training day and night! haha. GJ
Hey man I dig the cycling. I've been going on some pretty nice rides the last few days. I normally bike, then do my stretching. Feels good brah.
Good training day too. I could live with training day and night! haha. GJ
Thanks buddy.
i really enjoy two-a-days etc, especially with a decent amount of time between sessions. Find that it helps with my weights session in the later slot.
24th May Monday
Session no. 1: GPP
duration: 54 minutes
23:00 cycling, good GPP...
And then, **** happened - the bicycle that i borrowed from my mate broke, sending me crashing in the middle of the road. thank god all i got were grazed knees, could've been so much worse....
so, spent the next 30+ minutes walking home, while carrying the bike along. Good GPP though.
Session no. 2: Day II 5 x 5
duration: 48 minutes
warm-up (8:30) - bw squats, lunges, jumping jacks, glutes activation
- Trap-bar Deadlifts
80/5, 110/5, 140/5, 170/5
- Military Press
50/5, 52.5/5, 55/5, 60/5
- BB Step-ups with knee lift
(50kg) 2 x 8
- Pull-ups
(BW) 2 x 8
- Sit-ups 2 x 50 - last set was a real struggle
- pushups x 30 to finish
25th May Tuesday
GPP session
duration: 30 minutes
warm-up (8:00)
Cosgrove's evil 8 bb complex - (30kg) 3 sets x 6 reps
400m - 1:45, 1:39
Cool-down: walk + stretching
Comments:
Average session - low energy levels - poor sleep + poor diet lately, with all-nighters and exams..
Wednesday 26th May
Session no. 1: Track session
duration: 26 minutes
warm-up (14:00) - bw exercises, movement prep, run-throughs with spikes working on technique
- 1 x 30m
- 2 x 60m
Comments:
Focused on working hard on the drive phase and then to relax from then on.
Decent session.
Session no. 2: Day III 5 x 5
duration: 62 minutes
- Squats
75/5, 100/5, 110/5, 120/5, 125/3, 70/8
- Bench Press
50/5, 65/5, 72.5/5, 80/5, 90/3, 60/8
- BB Rows
50/5, 55/5, 62.5/5, 65/5, 70/3, 60/8
- RDL
(70kg) 3 x 8
- Dips
(+20kg) 2 x 10, BW/18
- Seated DB rear delt raise
(7kg) 3 x 10
Comments:
Great session, good energy throughout.
bench felt heavy but hit all the reps as planned so no complaints there.
Thursday 27th
GPP
duration: 22 minutes
short warm-up
2.4km run - 11:45
cool-down
Comments:
Disappointing time, but it's a start and to be fair I was feeling pretty sore from the workouts the day before.
Saturday 29th May
Session #1: Acceleration workout
duration: 28 minutes
warm-up (18:00) - movement prep, box jumps, run-throughs
3 x 30m sprints (3pt starts)
Comments:
Cut session short - just wasn't feeling the sprints today. Didn't get enough sleep the night before so wasn't feeling up for it at all.
Session #2: Day I 5 x 5
duration: 63 minutes
- Box jumps 2 sets x 3
- Squats
80kg x 5
95kg x 5
105kg x 5
115kg x 5
127.5kg x 5 matched my 5 rep max... hard work
- Bench Press
50kg x 5
62.5kg x 5
72.5kg x 5
80kg x 5
90kg x 5
- Pullups
+22.5kg x 5 - +2.5kg
+22.5kg x 5
+22.5kg x 3
- superset
i. Elbows-out extensions 15kg 2 x 10
ii. Alt. DB hammer curls 15kg 2 x 8
- sprinter situps 2 x 24
- swiss ball russian twists (5kg plate) 3 x 30
Comments:
Solid session..
30 May Sunday
GPP (recovery) session
duration: 48 minutes
warm-up (10:00): light jog, movement prep, dynamic mobility
tempo runs 2 sets (6 x 100, 4 x 100)
one x circuit of bw exercises to finish - abs, pushups, seal jumps, mountain climbers
cool-down: walk home (~5 minutes) + foam rolling + stretching
Comments:
Nothing intense, just to get HR going a bit.
Slight concerns with my right shoulder (slight discomfort when I lift my arm) and my left shin (shin splint?). Hopefully they'll be okay soon enough
scott_donald
05-30-2010, 11:48 AM
looking good and certainly putting a lot of work in...
get some sleep!!!
Ahlim
05-30-2010, 08:08 PM
Hope the bicycle grazes are healed now. Nice squats in the recent times. Overall nice work outs.
thanks for the support! really enjoying my training at the moment.
that said, could do with better diet (not eating enough, but been trying to stay on top of it now by getting at least 5 meals in everyday) and better sleep (last exam is on wednesday so should be good after that, 'cept for all the drinking/nights out after that. oh well should be fun).
31st May Monday
Session #1: track session (speed endurance)
duration: 43 minutes
warm-up (24:00) - in the gym - movement prep, bw exercises, hang cleans + front squats (3 sets x 3 reps @ 50kg), then run-throughs on track
2 x 30m
2 x 100m
Comments:
definitely need a lot more work on speed endurance - could feel my form was breaking down halfway through the 100s.
Session #2: Day II 5 x 5
duration: 38 minutes
Military Press
50kg x 5
55kg x 5
60kg x 5
Trap-Bar Deadlifts
100kg x 5
130kg x 5
150kg x 5
175kg x 5 - PR: +5kg
Dips
BW x 32 - PR: +2 reps
Pushups x 30 to finish
Comments:
Solid session.
Grip was pretty poor on the last set of deadlifts - slippery, probably could do with some chalk..
Current weight: 82.5kg
scott_donald
05-31-2010, 01:16 PM
awesome session there....
and the dreaded 100s in the running... i avoid them like the plague!!!
awesome session there....
and the dreaded 100s in the running... i avoid them like the plague!!!
Thanks mate..
it's appalling how unfit i am.. will keep at it though, and hopefully get hand-timed sometime to see how fast/slow i am now.
1st June Tuesday
GPP session
duration: 60 minutes
warm-up (7:00) - movement prep, light speed drills
2.4km run (11:39) - hard work, but at least there's progress (6 secs quicker than last week)
light stretching + activation
bar complex (cosgrove's evil 8) - (15kg) 2 sets x 6 reps
med-ball circuit (overhead throw, chest throw, side (left), side (right), around the worlds)
(4kg) 3 sets x 6
Face pulls
(16.25) 3 x 10
Core work 4 sets - side planks then braced squats
rowing 1km (easy) - 4:22
stretching (long) to finish
Comments:
tiring session, good effort.
3rd June Thursday
Session #1: track session
duration: 30 minutes
warm-up (17:00) - movement prep, bb complex, activation drills, run-throughs
3 x 40m - lacking power/explosion on starts, and on arm swings. last rep felt pretty good though
Session #2: Day III 5 x 5
duration: 35 minutes
Squats
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 3
70kg x 8
Bench
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x3
60kg x 8
Pull-ups (3 sets, max reps, 90s rest)
11, 7, 5
total: 23 PR: + 1 rep
comments:
good session... didn't feel 100% though - night out + poor sleep and diet in the past few days.
4th June Friday
GPP session
duration: 55 minutes
30 minutes of football first - nothing intense, good to get a run
then, gym for bar complex, core work, mobility and stretching
5th June Saturday
Day I 5 x 5
warm-up (12:00)
Squats
80 x 5
100 x 5
110 x 5
120 x 5
130 x 5 - PR: +2 reps
Bench Press
50 x 5
70 x 5
85 x 1
95 x 1
102.5 x 0 -failed on this, just didn't have it in me
Pullups
BW x 15 - - PR: + 2 re[s
Comments:
decent session, pleased with my squatting. that said, the last set of squats was a bit of a struggle (questionable depths, very slow reps). disappointed with my benching but wasn't feeling up for it today
scott_donald
06-07-2010, 04:11 AM
big jump on the squats there... looking very good indeed...
your 2.4k time seemed good... not that i have anything to compare it off...
big jump on the squats there... looking very good indeed...
your 2.4k time seemed good... not that i have anything to compare it off...
thanks mate.
i'm workin' to beat my pb on 2.4km at the moment (10:45). going to keep testing it every couple of weeks or so and keep pushing and hopefully get a new PR before the end of the summer.
Monday 7th June
Session #1: speed work
duration: 40 minutes
warm-up (20:00) - movement prep, activation drills, hurdle mobility drills, power speed drills
3 x 30m run-throughs (ramping up in intensity)
2 x 50m
Session #2: Day II 5 x 5
duration: 20 minutes
Trap-bar deadlifts
80 x 5
120 x 5
150 x 5
180 x 1
4-minute pushup challenge
86 total reps
Comments:
- speed work felt surprisingly alright - didn't feel too bad, fairly smooth on the 50s.
- 180 on DLs felt very, very heavy.
- bought martin rooney's "ultimate warrior workouts" book the other day, will begin to incorporate some of his stuff in my training - i.e. today's 4-minute pushup challenge
9th June Wednesday
Session #1: speed work
duration: 52 minutes
warm-up (25:00) - movement prep, 3 x 30 run-throughs
3 x 60m
1 x 30m
Session #2: Day III 5 x 5 - 10 minutes after speed work
duration: 80 minutes
Squats
80 x 5
100 x 5
115 x 5
122.5 x 5
132.5 x 3 - PR: +2.5kg
85 x 8
Bench
50 x 5
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 3
70 x 8
Pullups - BW, timed, to 50 reps
9:11 -- pr: by 48 seconds
Core work
3 rounds of partner med-ball + planks + braced squats
Foam rolling
Comments:
Awesome training today, great effort throughout.
speed work felt pretty good, focused on running relaxed.
disappointed with my benching once again - the last rep on 92.5 was a real struggle.
very happy with my squatting though esp since i did a track session right before.
Ahlim
06-10-2010, 05:12 PM
Hey man, i wish i can perform trap bar deads, i have a feeling i fare much better at them than regular deads.
Nice squats, improving on those sure beats improving on other lifts because squats are squats.
Sorry about the bench. Try some 5s to solidify your bench meanwhile? Or keep on training 2s and singles just short of failure?
Huge muscular endurance work on pull ups and push ups. Nuts.
Nice run, wish you the best on future 2.4 training.
Hey man, i wish i can perform trap bar deads, i have a feeling i fare much better at them than regular deads.
Nice squats, improving on those sure beats improving on other lifts because squats are squats.
Sorry about the bench. Try some 5s to solidify your bench meanwhile? Or keep on training 2s and singles just short of failure?
Huge muscular endurance work on pull ups and push ups. Nuts.
Nice run, wish you the best on future 2.4 training.
appreciate the support buddy..
16th June 2010 Wednesday
back home now.
deloaded for the past week - did a couple of gym sessions but a lot less training volume in total (no conditioning, no speed work etc). can't wait to get back into it now - gonna get my gym membership sorted tomorrow.
anyway, did a short swimming session (20 minutes) today. great for conditioning.
also, weighed in at 82kg today - been losing a fair bit of weight now, really need to get my diet sorted (5-6 meals each day etc). Target is to hit at least 85kg by the end of the summer.
17th June Thursday
Session #1: Day I 5 x 5 weights @ noon
duration: 53 minutes
warm-up (18:00) - rowing, movement prep, foam rolling
Squats
60/5, 70/5, 80/5, 90/5, 100/5
Bench
40/5, 60/5, 70/5, 75/5, 75/5
Pullups (90s rest, max reps)
12, 6, 5
Comments:
didn't feel too strong.. decent session
Session #2: Acceleration session @ 4
duration: 35 minutes
warm-up (20:00) - power speed drills, movement prep
1 x 20m
2 x 40m
2 x 20m
Comments:
Legs were feeling pretty tired from squats earlier to begin with...
poor on starts, not explosive at all
training partner commented on my form - too much side-to-side movement with my arm swings
Session #3: football - straight after track session
duration: 60 minutes
good gpp, kickaround with my mates.
legs are feeling extremely tired now, it's been a good, long training day.
scott_donald
06-17-2010, 07:08 AM
the speed work will definitely be the timing of the workouts...
i only do well at speed stuff before weights am...
looking good though...
the speed work will definitely be the timing of the workouts...
i only do well at speed stuff before weights am...
looking good though...
thanks mate. yeah definitely agree with you on that - i usually do speed work before weights.
18th June Friday
Recovery session at the pool
duration: 25 minutes
swim (only did 6 x 20m) then did tempo stuff (high knees, runs in the water), to get blood flowing etc.
19th June Saturday
GPP session at the park
duration: 68 minutes
movement prep
rugby passing/runs with partner, then did kicks/catching high balls
pullups
timed, to 50 reps (BW):
8:22 --- pr: by 49 seconds!
then, tempo runs 4 x 100m (30s rest in between)
finished off with long, easy stretching
Comments:
went out the night before, was nursing a slight hangover... did this session in the evening.
good session, good effort.
the runs etc really took a lot out of me. gotta step up my conditioning work.
20th June Sunday
recovery session @ pool
duration: 21 minutes
10 x 20m breaststrokes (short rest in between each lap)
then, then tempo work to get blood flowing
21st June Monday
Afternoon session: Day I 5 x 5 weights
duration: 60 minutes
at a new gym now, all weights are in lbs
Squats
135/5, 155/5, 185/5, 225/5, 235/5
Bench Press
bar/5, 135/5, 145/5, 155/5, 165/5, 175/5
Pullups (90s rest between sets)
14, 7, 5
total: 26 -- pr: +3 reps
Alt. front delt raise
(25lbs) 2 x 8
Seated rear delt db raise
(10lbs) 3 x 10
med-ball partner situps
3 x 20
Comments:
Good effort throughout.
really pleased with my pullups these days.
Evening session: GPP session
duration: 20 minutes
2 x 10 knuckle pushups
2 x 10 diamond pushups
2 x 20 decline situps with alternating punch
3 x rounds (20s on, 10s off):
i. shadow-boxing
ii. squat thrusts
stretching to finish
Comments:
Got a bit of sweat going, short and sweet workout.
will try to get more of these kind of sessions in to work on general fitness.
23rd June Wed
afternoon session: weights
duration: 20 minutes
Military Press
95lbs x 5
115lbs x 5
125lbs x 5
135lbs x 4
DB Snatch
(55lbs) 2 x 5
BB Rows
(105lbs) 3 x 12
Comments:
had to rush - so cut short warm-up etc. wasn't feeling up for it, hence the fail on 135 - sleep's been poor and only had a small breakfast prior to the session.
evening session: GPP
duration: 28 minutes
10:00 run on treadmill (1.8km)
4 minute pushup challenge - 79
3 rounds of 20s on, 10s off - i. shadow-boxing + ii. bw squats
Comments:
very good effort.
25th June Friday
session #1: speed work
duration: 60 minutes
warm-up (35:00) - lap, movement prep, power speed drills
4 x 20m buildups
1 x 20m
2 x 40m
1 x 30m
3 x 5 double leg hops to finish
Comments:
a lot slower than my training partner today - just didnt have the power today.
sleep's been appalling lately - having trouble going to sleep - and am feeling slightly hungover from last night.
session #2: Day III 5 x 5
duration: 55 minutes
Squats
185/5, 195/5, 205/5, 235/5, 245/3, 185/8
Bench Press
95/5, 135/5, 155/5, 170/5, 180/3, 135/8
Rows
135/5, 135/5, 145/5, 150/5, 155/3, 135/8
Decline situps
2 x 20
Comments:
good effort.
legs are feeling very tired - had a short football kickabout in between the two sessions as well.
Ahlim
06-26-2010, 05:08 AM
Hey man nice sessions. I hope your sleep and nutrition gets right back on track.
Hey man nice sessions. I hope your sleep and nutrition gets right back on track.
thanks for checking in mate.
ye, sleep and diet have been pretty disappointing in the past couple of weeks. i'm actually writing this while nursing a slight hangover from last night. not good.
PLAN - got to cut down on the booze.
26th June Saturday
GPP session
duration: 48 minutes
warm-up
exercise bike for 20 minutes - kept HR between 120 and 130 - 4km total
2 x 12 t-pushups
3 x 20 toe touches
stretching
Comments:
was struggling all day - didn't go out the night before, but slept poorly.
felt good to get into the gym to get the hr going a bit, good stuff.
28th june monday
afternoon session: day I 5 x 5
duration: 50 minutes
Bench Press
115lbs x 5
135lbs x 5
155lbs x 5
170lbs x 5
180lbs x 5
Rows
135lbs x 5
145lbs x 5
150lbs x 5
155lbs x 5
155lbs x 5
Front Squats
115lbs x 5
135lbs x 5
155lbs x 5
155lbs x 5
DB Swings
(40lbs) 3 x 6
Pullups
BW x 17 - - pr - + 2 reps
Comments:
didn't want to go heavy on legs - had rugby in the evening.
pretty good stuff.
well pleased with my pullups these days - reckon it's cos im slightly leaner and lighter these days.
Evening session: rugby training
duration: 2 hours
good fun - it's been awhile since i did rugby. time to get back into it.
lots to work on - couple of my passes were shocking, fitness etc.
gonna take it easy tmr, legs are feeling pretty tired now.
scott_donald
06-28-2010, 10:32 AM
haha i have first pre season tomorrow... not looking forward to it at all!!!
nice pullups...
29th June Tuesday
afternoon session: GPP session
duration: 45 minutes
warm-up
worked on passing & kicking - light jog etc
finished with 8 x 100m tempo runs (30s rest) & 3 x 12 sandbag clean & press
Comments:
good session... legs are feeling pretty sore from the day before.
evening session: pool session
duration: 20 minutes
tempo work + 6 x 20m breaststroke.
great pump in upper body...
30th june Wed
RE Upper
duration: 35 minutes
Pullups (3 x max reps, 90s rest)
14, 7, 7
total: 28 - - pr: +2 reps
DB Bench
(50lbs) 3 x 12
Bradford Press
(65lbs) 3 x 8
DB Shrugs
(70lbs) 3 x 10
Decline situps
2 x 20
Comments:
the plan is to incorporate upper/lower split, depending on how i feel, now that i have rugby trainings twice a week. don't think i can handle squatting 3x a week on top of trainings. will still try to focus on the big lifts (i.e. like in 5x5) and make sure i get stronger or at least maintain strength on them.
good session.
1st July Thursday
rugby training
duration: 90 minutes
decent session, with fitness work thrown in at the end.
didn't do well energy-wise - spent most of the day just chilling at home, watching TV and being generally unproductive... need to be more active.
2nd July Thursday
session #1 @ 2pm: track session
duration: 52 minutes
warm-up (25:00) - lap, power speed drills, movement prep
3 x 30m run-throughs
2 x 20m
1 x 30m
2 x flying 20s
Jog for cool-down (lap)
Comments:
average session. not feeling too fresh, and therefore not explosive. focused on maximising stride length..
Session #2 @ 3:40pm: ME Lower
duration: 32 minutes
Squats
135lbs x 5
185lbs x 5
225lbs x 5
235lbs x 5
245lbs x 5
Bulgarian Split Squats
(30lbs) 3 x 8
Single leg pop-ups
2 x 12
Decline sit-ups
3 x 20
Comments:
decent... 245s wasn't easy.
session #3 (evening): football on hard court
duration: 90 minutes
great fun, but got really tired towards the end.
my legs haven't felt so tired in a long time!
4th July Sunday
went for a swim (duration: 20 minutes) in the afternoon.
2 x 50m swim, tempo, then 1 x 50m.
not a very good swimmer, completely out of breath after each 50m. good GPP though.
5th July Monday
noon session: ME Upper
duration: 29 minutes
Pullups
BW x 10
Bench
bar x 5
95lbs x 5
135lbs x 8
165lbs x 5
185lbs x 3
185lbs x 3
DB Bench
(50lbs) x 15
BB Rows
(115lbs) 3 x 10
Seated DB Cleans
(20lbs) 2 x 10
Comments:
been neglecting warm-ups - helps explain my low energy levels (coupled with the poor quality of sleep i've been getting).
Post-workout weight: 183lbs
evening session: rugby preseason
duration: 105 minutes
fitness assessment today -pleased with my efforts.
getting the hang of it again, working off the rust.
game to finish - took a slight knock to my right calf - hopefully it's nothing serious.
6th July Tuesday
noon session: gpp @ the gym
duration: 26 minutes
warm-up
DB complex (DL, Rows, Curl to Press, Sumo Squats)
(30lbs) 2 rounds of 6 reps
50 seal jumps
DB Complex (30lbs) 1 round of 6 reps
foam rolling to finish
Comments:
good to get HR up.
afternoon session: swim
duration: 35 minutes
tempo work first
then 5 sets of 2 x 25 m
Finished the day with a foot massage session in the evening (45 minutes). my right calf was worked on extensively... painful stuff.
Wed 7th july
noon session: RE Upper
duration: 32 minutes
Pullups (3 x max reps, 90s rest)
15, 8, 6
Total: 29 - - PR: +1 rep
DB Bench
(55lbs) 3 x 12
Bradford Press
(75lbs) 8, 8, 6
DB Shrugs
(75lbs) 3 x 10
Planks
2 x 45s
Comments:
good pump to finish...
that said, could definitely do with better preparation - e.g. more food beforehand, better quality of sleep etc
night session: judo practice
duration: 75 minutes
- first time, very interesting class.
- worked on break-falls first, then went through two basic throws (hip & shoulder throws) - not sure about the japanese names.
- it was fun... still undecided but currently leaning towards continuing with this. it's good fun, a new way to challenge myself physically. in addition, i find MMA very appealing at the moment, so might try to pick up a couple others too in the near future (tempted by muay thai or boxing, as well as BJJ).
8th july Thursday
rugby preseason
duration: 90 minutes
decent session, worked on skills before going into a match. really need to work on my tackling - not going in low and strong enough. my lack of fitness really showed towards the end as well.
9th july Friday
ME Lower
duration: 52 minutes
warm-up (12:00) - movement prep
Squats
175lbs x 6
205lbs x 6
225lbs x 6
245lbs x 6
265lbs x 6
Bulgarian Split-Squats
(40lbs) 3 x 8
One-arm DB Snatch
(60lbs) 3 x 5
Single-leg popups
(bw) 2 x 10
Comments:
solid session. good intensity throughout.
Post-Workout Weight: 182.5lbs
Ahlim
07-13-2010, 03:45 AM
Nice workouts. Well MMA sure is the sh!t these days haha. Energy levels for gym training are sure to be compromised though if you go full force in it, coupled with rugby. But..a step towards being an all round beast.
kingcarlos
07-14-2010, 06:16 AM
gd that u still keeping ur log bro haha. where u at now btw?
sunday 11th july
GPP (trx) session
duration: 45 minutes
- warm-up: movement prep & speed ladder
- 3 rounds of trx back giant set ss. with seal jumps
- 3 rounds of trx leg giant set ss. with pushup giant set
- 3 rounds of trx shoulders giant set ss. with skater jumps
- cool-down
Comments:
trained with my mate who's a personal trainer, putting me through this entire circuit session.
very, very tough session - really struggled with training under the sun.
12th july monday
afternoon session: track session
duration: 45 minutes
warm-up (20:00) - movement prep, power speed drills
2 x 20m run-throughs
4 x 10m pushup starts
2 x 30m (w/ rugby ball in hand)
3 vertical jumps to finish
Comments:
30s felt alright - focused on powerful strides.
evening session: rugby preseason training
duration: 90 minutes
very physical session - struggled to keep up with all the contact work. also, really need to work on my technique when it comes to the contact area. i'm going into contact way too upright.
13th july tuesday
recovery day:
afternoon - chilled at the pool for about 45 minutes. swam for a bit, did tempo stuff for a bit, nothing intense.
evening - 20 minutes at the gym - movement prep followed by foam rolling. feels good.
14th july wednesday
afternoon session: ME Upper
duration: 47 minutes
warm-up (8:00) - movement prep
- Bench Press
bar x 10
95lbs x 5
115lbs x 5
135lbs x 5
165lbs x 5
185lbs x 5
185lbs x 5
- Pullups
(+45lbs) x 5
(+45lbs) x 5
BW x 8
- Face Pulls
(40lbs) 3 x 12
- Decline situps
2 x 20
Comments:
decent session.
wasn't feeling all that up for it to be honest - really need to get up earlier.
evening session: swim
duration: 20 minutes
10 x 20m breaststroke
followed by tempo work (A skips, B skips etc)
Nice workouts. Well MMA sure is the sh!t these days haha. Energy levels for gym training are sure to be compromised though if you go full force in it, coupled with rugby. But..a step towards being an all round beast.
gd that u still keeping ur log bro haha. where u at now btw?
thanks for checking in guys!
KC: i'm in HK right now - current plan is to visit sg sometime in early september.
15th july thursday
afternoon session: ME Lower
duration: 35 minutes
warm-up (10:00) - movement prep
- Squats
185 x 8
225 x 5
255 x 3
265 x 3
270 x 3
- one-arm DB snatch
(65lbs) 2 x 5
- BB Shrugs
(135lbs) 3 x 10
Comments:
good session, short & sweet. that said, squats felt pretty heavy...
evening session: rugby training
duration: 2 hrs
got there early to work on my technique first and then a long warm-up. legs weren't feeling too fresh. luckily it wasn't too intense, not much contact work tonight - team runs and then fitness work to finish. good fun.
kingcarlos
07-16-2010, 07:42 AM
haha awesome session man. glad ur training rugby quite regularly. by sept hopefully i can start training for season too. still deciding if to join NUS rugby &ACSOBA or stick with kings
haha awesome session man. glad ur training rugby quite regularly. by sept hopefully i can start training for season too. still deciding if to join NUS rugby &ACSOBA or stick with kings
go for the one with the highest standard of rugby, where you can improve the most at. good luck!
16th july friday
GPP (recovery) session
duration: 30 minutes
movement prep
bar complex (cosgrove's evil 8)
bar x 6
65lbs x 6
65lbs x 6
stretching to finish
comments:
bar complex got HR up, and then spent ages on stretching. feels good.
17th july saturday
rugby match
duration: 2 hours
trial game today for the team i've been training with.
in at 12/13.. did well - scored a try (good acceleration off a set piece to score - feels good to see my track sessions paying off!), got involved defensively, making a fair few tackles, and had a couple of decent half-breaks.
however, really lacking match fitness (struggled with the contact) and lacking aggression in the contact area.
all in all, a tough day, but good fun nonetheless.
kingcarlos
07-17-2010, 10:25 PM
haha cheers bro. Just to finish the rugby playing years on a high b4 working start
18th july Sunday
recovery session (pool)
duration: 22 minutes
breaststroke - 10 x 30m
then finished with tempo (A skips, B skips etc in the water)
nothing intense, just to aid in recovery.
Update
Diet:
Training has been going well, putting in the hours each week, but my diet is definitely something i could put in more effort into. too often i just don't eat enough (my end goal is to get up to 90kg), and while I've done a good job eliminating fast food from my diet, I eat out a lot and could do with better food choices (definitely do not get enough veggie/fruits in my diet).
Anyway, decided to get a hold of my diet starting from today, with the following principles in mind:
- Eat every 2 to 3 hours (target of 5-8 meals per day)
- Eat complete protein with each meal
- Eat fruits and/or vegetables with each meal
- Adhere to John Berardi's AT (anytime) and PW (post-workout) meal principle
- High hydration levels
19th July Monday
Afternoon session: full body weights
duration: 53 minutes
- warm-up (8:00) - movement prep
- Squats
135 x 10
185 x 8
225 x 5
245 x 3
265 x 3
275 x 3
275 x 3
- Bench Press
95 x 10
135 x 5
155 x 5
175 x 5
185 x 5
- Pullups
(bw) 8, 8, 7
- Seated DB Cleans
(15lbs) 3 x 10
Comments:
average session. once again, struggled with energy levels. think it might be because of my poor sleep the night before. also, it might just be that i train better later in the day...
Evening session: rugby preseason
duration: 90 minutes
no contact work today, just did drills and a few games to work on handling etc, with fitness work thrown in at the end. good session.
moose45
07-19-2010, 07:37 PM
Hey man keep it up. I'm checkin on ya just haven't been having time to post! Keep up the good work and make sure you take that extra step for recovery now that you have your rugby training!
kingcarlos
07-19-2010, 09:30 PM
looks gd bro.
scott_donald
07-19-2010, 11:45 PM
seems your pore season sessions are easy... from what i can gather ours are -
run
drill
run
drill
run
drill
we get our sesion plan sent to us before we go or dont go as in my case!!!
looking real good in here lately...
Hey man keep it up. I'm checkin on ya just haven't been having time to post! Keep up the good work and make sure you take that extra step for recovery now that you have your rugby training!
thanks for checking in bruv.
thanks for the heads-up.. i've since reduced my training volume outside of rugby - e.g. gym work, track work. it definitely helps that it's my summer break at the moment and i literally have no other commitments apart from training and rugby.
looks gd bro.
reckon you should get a journal going again?
seems your pore season sessions are easy... from what i can gather ours are -
run
drill
run
drill
run
drill
we get our sesion plan sent to us before we go or dont go as in my case!!!
looking real good in here lately...
yeah it started easy enough for us, with contact work only thrown in quite recently. should get be getting tougher from here on though.
20th July Tuesday
GPP (recovery) session
duration: 45 minutes
- 20 minutes on exercise bike - HR: 120-130 - distance: 4.2km total
- Sit and row core exercise (http://www.youtube.com/watch?v=XR-FcKCGWek)
2 x 20
- foam rolling
- static stretching
Comments:
good session.. got quite a bit of sweat going with the bike. nothing intense.
kingcarlos
07-20-2010, 09:16 PM
haha being the lazy me im not sure man. Currently doin jim wendler's 5/3/1 now
haha being the lazy me im not sure man. Currently doin jim wendler's 5/3/1 now
do it!
how's 531 coming along?
21st July Wednesday
RE Upper
duration: 32 minutes
warm-up (8:00) - movement prep + bar complex
- Bench Press
95 x 5
115 x 5
(135lbs) 16, 8, 6
- Rows
(135lbs) 3 x 8
- Bradford Press
(bar) 3 x 10
Comments:
short session as I was in a rush. good pump.
22nd July Thursday
GPP session
duration: 38 minutes
- warmup (12:00) - movement prep
- TFW challenge - Two-Hitter Quitter (100 reps) http://www.youtube.com/watch?v=qvxW1Mlw56U&feature=sub&videos=VYT5YQp6uoc
Time: 2:29
- DB Bench 50lbs x 10
- Bulgarian Split-Squats
(35lbs) 3 x 10
- foam rolling + static stretching
Comments:
Good session. first time trying out the 100 rep challenge - got pretty tough towards the end, good fun.
Also, will be going away on holiday to New York tomorrow for the next week and a bit. Will try to hit the weights if i get the chance to, as well as GPP workouts, as i'll be bringing my trainers and my trx. will be a nice "deload" of sorts from six weeks of training/rugby.
ferb82
07-23-2010, 03:00 AM
used to post on here (link to my previous journal - http://forum.bodybuilding.com/showthread.php?t=5214163&page=20).
Thought it might be a good idea to get a training log going again, to get more training ideas and feedback on my training.
Goals:
To become a better athlete - bigger, faster, stronger, fitter
To get involved in competitive sports again (e.g. planning to get back into rugby this summer) - just been training for the past few months, it's been awhile since I last played any sport
Plan:
Weights - Bill Starr/madcow's 5 x 5 - been on it for a while now, making good progress
Sprint session
Plyos
GPP - plan to use all the facilities available - rowing, trx, track, pitch, weights, bodyweight etc
Recovery - foam rolling, tempo runs, GPP
Appreciate any support and feedback on my training!!
Thank for very useful advice! I'll try!
________
Hire Java Developer (http://softwareoutsourcing.biz/dedicated-developer/java-developer.html)
kingcarlos
07-23-2010, 04:34 AM
do it!
how's 531 coming along?
haha not bad, but somehow cant bring my bench up zzz. lol im keeping it on a notebook, just lazy to post ahah
Ahlim
07-24-2010, 04:52 AM
Sorry, was late to wish you a happy and enjoyable trip. Probably you are there now.
4th August Wednesday
Session #1: sprint work
duration: 33 minutes
warm-up: movement prep, power speed drills
3 x 20m buildups
3 x 40m
Comments:
body was feeling pretty stiff to begin with, since I only got back the day before.
no power at all on the sprints, definitely not feeling quick today.
Session #2: Squats + Bench 5/3/1 Wave One, Week One
duration: 35 minutes
Squats
135/5, 155/5, 175/3,
185lbs x 5
200lbs x 5
210lbs x 11
Bench
bar/5, 95/5, 11/5,
135lbs x 5
140lbs x 5
150lbs x 10
Chin-ups
(bw) 3 x 8
Comments:
have decided to give 5/3/1 a shot now that i'm back.
tiring session - feeling pretty jet-lagged. decent start though.
7th August saturday
session #1: DL + MP 5/3/1 Wave One, Week One
duration: 60 minutes
warm-up (12:00) - 1km rowing (3:45), movement prep
DL
135/5, 165/3,
185lbs x 5
200lbs x 5
210lbs x 12
Military Press
bar/8, 65/8,
90lbs x 5
95lbs x 5
105lbs x 12
BB Rows
(135lbs) 5 x 8
Hanging Knee Raises
2 x 15
Decline situps
3 x 15
Comments:
good session here - it's been awhile since I last did DLs, really focused on my technique.
session #2: football (hard court)
duration: 90 minutes
good fun but very tiring.
kingcarlos
08-09-2010, 05:09 AM
gd stuff bro. glad u take time off to hit gym haha
Ahlim
08-11-2010, 11:41 AM
high repping on squats and deads = teh boldness. nice one
8th august sunday
recovery session
duration: 25 minutes
warm-up (10:00)
2 x superset of T-pushups x 12 + plank x 30s
finished with foam rolling and static stretching. easy session, body's feeling pretty sore from the day before.
9th august monday
rugby training
duration: 60 minutes
nothing too intense, just went through plays and team runs. feeling rusty, esp. ball-handling.
10th august Tuesday
gpp session
duration: 22 minutes
- warm-up (12:00)
- TFW Two-Hitter Quitter circuit (100reps)
2:06 - - pr by 7 seconds
- foam rolling to finish
Comments: good effort.
11th August Wednesday
session #1: speed work
duration: 53 minutes
- warm-up (20:00) - movement prep, power speed drills, 3 x 20m run-throughs
- 4 x 10m flat start
- 3 x 40m sprint start
- 2 x flying 20s (20m buildups)
Comments:
low energy, didn't feel powerful at all. need to concentrate on more aggressive arm movement.
session #2: Squats 5/3/1 - Week Two, Week One
duration: 27 minutes
- Squats
135/5, 185/5...
200lbs x 3
210lbs x 3
225lbs x 9
- Single-leg pop-ups
10lbs/8, (25lbs) 3 x 8
- Sprinter situps
3 x 20
Comments:
decent effort.
12th august thursday
morning session: pool recovery session
duration: 30 minutes
tempo work with some swimming thrown in at the end. good session.
afternoon session: bench 5/3/1, Week Two, Wave One
duration: 28 minutes
- Bench Press
bar/8, 95/8, 115/5...
140lbs x 3
150lbs x 3
160lbs x 10
- BW Dips
2 x 10
- Pullups
(bw) 3 x 5
- cosgrove's evil 8 bar complex
(bar) 2 x 6
Comments:
good effort. really focused on the range of movement on pullups, and the complex was good as a finisher.
decimater7
08-13-2010, 09:07 AM
subbed
i just started a program that included 531 methods
our numbers a very similar
check my if you want
not much there, but i got another work out today to add =)
subbed
i just started a program that included 531 methods
our numbers a very similar
check my if you want
not much there, but i got another work out today to add =)
Sweet, will do.
Since my last post...
I had a rugby match on 14th Aug Sat - played the whole game, in 13, but was moved to the wing with ten minutes to go. really disappointed with the way i played - was struggling with my match fitness (the humidity and the heat didn't help matters), and could do with more aggression especially in attack.
Plan now is to keep up my weights, keep getting stronger and bigger, with more focus on my conditioning. Also, look to ways to improve on my physicality - playing more rugby should do the trick, but possibly throw in combat sports as well for variety.
---
16th Aug Monday
DL + MP 5/3/1, Week One, Wave One
duration: 58 minutes
- 15:00 warm-up
- DL
135/5, 185/5...
200lbs x 3
210lbs x 3
225lbs x 10
- MP
bar/10...
95lbs x 3
105lbs x 3
110lbs x 11
- Bulgarian Split-squats jumps (plate across chest) - for explosive power
(25lbs) 3 x 5
- superset
i. BB Rows (135lbs) 3 x10
ii. Pushups (feet elevated) 3 x 15
- Decline chair russian twists
(25lb plate) 2 x 20
good effort - strength endurance suffered a little cos of work - i'm working as an intern for the next couple of weeks, with long commutes each way (2+ hr each way).
----
Wed 18th Aug
Squats + Bench 5/3/1 Week 3, Wave One
duration: 55 minutes
- 11:00 warm-up
- Squats
135/5, 155/5, 165/5...
185lbs x 5
210lbs x 3
235lbs x 7
- Bench Press
bar/8, 95/5, 115/5...
135lbs x 5
150lbs x 3
165lbs x 9
- BW Dips 4 x 12
- Pullups (bw) 5 x 5
solid session.
Post-WO weight: 83.4kg
---
Thursday 19th Aug
GPP session
duration: 35 minutes
- 8:00 warm-up
- Javorek DB Complex #1 http://www.youtube.com/watch?v=lwAEiMUgMZs
1 round x 15lbs x 6
- TFW Two-Hitter Quitter
2:00
- Javorek DB Complex #1
1 round x 15lbs x 6
- DeFranco DB complex http://www.youtube.com/watch?v=mmjjcRiOYt4
2 rounds x 15lbs x 6
- finished with foam rolling + static stretching
Good session.. light weight on the complexes, but definitely got my HR up.
Friday 20th Aug
DL + MP 5/3/1 Week 3, Wave 1
duration: 55 minutes
- 10:00 warm-up
- DL
135/5, 165/3, 170/3...
185lbs x 5
210lbs x 3
235lbs x 9
- MP
bar/8, 65/8...
95lbs x 5
105lbs x 3
115lbs x 8
- Rope "J" pulldowns (90lbs) 4 x 10
- Seated DB Rear Delt Raise (15lbs) 3 x 10
- finisher: DeFranco DB Complex 2 rounds of 20lbs x 6
Solid session, hit the reps as planned and nice to finisher to end.
---
21st Aug Sat
football @ hard court
duration: 90 minutes
good GPP, legs were completely fried after this.
---
22nd Aug Sunday
easy basketball shoot-around
duration: 33 minutes
after a short warm-up, just worked on my lap-ups, easy dribbling, and my shooting form. had no power in my legs at all after football the day before.
used to play basketball a lot growing up, but have neglected it in the last few years. would hate to be that guy, that old weekend warrior, who has to brag to everyone about how good he used to be - figured i'm young enough to try and at least maintain a reasonable level of competency, for my ego's sake.
kingcarlos
08-24-2010, 11:22 PM
gd stuffs bro! i ll be training with NUS come tml for sevens. hope to cya next mon
Ahlim
08-26-2010, 05:07 AM
nice sessions mate. great to want to achieve better general athletics.
king get the log going again
thanks fellas..
KC: btw, i might be heading back to sg next week. reckon i could go down to training sometime, wherever? touch or otherwise?
24th Aug Tuesday
Squats + Bench 5/3/1, Week One, Wave Two
duration: 52 minutes
- 11:00 warm-up
- Squats
135/5, 165/3, 185/3...
190lbs x 5
205lbs x 5
220lbs x 10
- Bench
bar/8, 95/8...
135lbs x 5
145lbs x 5
155lbs x 10
- Pullups
50 reps, timed - 10:14
- 45 degree back raise
(25lb plate across chest) 3 x 8
Comments:
mad pump in my lower back to finish. decent session.
25th Aug Wed
GPP session
duration: 45 minutes
- 10:00 warm-up
- Javorek's DB Complex #1
(20lbs) 3 rounds x 6 reps
- DeFranco's single-DB complex
(20lbs) 3 rounds x 8 reps
- Planks
4 x 30s
- side planks
3 x 20s
- 15 knuckle pushups to finish
- foam rolling + static stretching
Comments:
Awesome session - great effort throughout.
Found the javorek complex particularly tough on the grip - good stuff.
kingcarlos
08-27-2010, 03:16 AM
thanks fellas..
KC: btw, i might be heading back to sg next week. reckon i could go down to training sometime, wherever? touch or otherwise?
awesome dude. its in NUS, monday and thurs. 7 to 9.30pm
kingcarlos
08-27-2010, 03:17 AM
we are playinh sevens btw.
26th Aug Thursday
DL + MP 531 - Week One, Cycle Two
duration: 53 minutes
- 10:00 warmup
- Deadlifts (w/ Lynx grips)
135/5, 155/3, 175/3...
190lbs x 5
205lbs x 5
220lbs x 9
- MP
bar/8, 65/5...
95lbs x 5
100lbs x 5
105lbs x 12
- BB Rows
(135lbs) 4 x 10
- Hanging knee raises
20, 18
* Did a total of 100 knuckle pushups (in sets of 20) - whenever, in between sets etc
* Did a total of 78 hanging knee raises (in sets of 20, including last two sets) - whenever etc
Comments:
crazy pump in my forearms..
got the idea of the extra work from Smitty's challenge at the bottom of his log post - http://asp.elitefts.com/qa/training-logs.asp?qid=126825&tid=169
Post-WO Weight: 82.85kg
28th Aug Sat
Bench + Squats 531, Week 2 Cycle 2
duration: 68 minutes
- 7:30 warm-up
- Bench
95/5, 115/3, 135/3...
145lbs x 3
155lbs x 3
160lbs x 14
- Squats
135/5, 165/3, 185/3...
205lbs x 3
220lbs x 3
230lbs x 12
- Javorek DB Complex #1
(25lbs) 3 rounds x 6 reps
- DeFranco's Single-DB complex
(25lbs) 1 round x 8 reps
- 25 bw dips then stretching to finish
Comments:
Great session.
Had a fairly big night the night before so feeling a little hungover, but still made it through today. Feels good - strength felt good today - it definitely makes a difference from training after a full-day of work (which is what i've been doing for the past couple of weeks - reckon my strength numbers suffered a little then).
Training Update:
Got "531 For Football" earlier so will be reading through it tonight and see what I can do with my current routine. Will still be following 531 of course, so no major adjustments expected.
29th Aug Sunday
basketball
duration: 90 minutes
went to play pick-up basketball with a couple of my mates - good fun.
didn't feel too explosive - CNS drained from yesterday's weights session perhaps.
Monday 30th August
afternoon session: DL + MP 531 week one, cycle two
duration: 31 minutes
- Deadlifts *
135/5, 185/3...
190lbs x 5
205lbs x 5
220lbs x 11
- Military Press *
bar/8, 65/3...
95lbs x 5
100lbs x 5
105lbs x 14
* set of 5 pullups after each set - 10 sets = 50 total pullups
Comments:
didn't have time for any accessory work - short and sweet session.
However, made a mistake today as I read the wrong set of numbers for the workout. As a result, did the weights for week one instead of week two (which it should be for today's session). Rookie mistake.
evening session: football @ hard court
duration: 45 minutes
good GPP..
31st Aug Tuesday
swim (recovery session
duration: 20 minutes
tempo mixed with a couple of laps (20m) - nothing too strenuous. feels good.
1st Sept Wednesday
morning session: Bench 531 week two, cycle two
duration: 46 minutes
- 11:00 warm-up
- Bench* - bar/10, 95/5, 115/3, 135/3...
145lbs x 3
155lbs x 3
160lbs x 13
- BW Dips 3 x 12
- seated rear delt db raise (15lbs) 3 x 12
*set of 5 pullups after every set of bench press - 7 sets = 35 total reps
Comments:
good session, good pump. workout was as outlined in Jim Wendler's "531 for Football" ebook (summer pre-camp training cycle).
Note: did week two's weights again in light of monday's error. will continue with week two's weights for squats on friday, followed by MP + DL's week two weights on monday, before (finally) moving on to week three of the cycle.
afternoon session: acceleration session
duration: 56 minutes
- 16:00 warm-up - movement prep, power speed drills
- 2 x 20m power skips
- 2 x 30m run-throughs
- 3 x 10m
- 4 x 20m
- cool-down: stretching
Good session, focused on aggressive arm swings today.
evening session: football @ hard court
duration: 60 minutes
good fun... legs feel dead right now. looking forward to an easy day tomorrow!
Ahlim
09-04-2010, 12:19 AM
great training, hope the cycle works out.
king, are you in nus?
Friday 3rd Aug
session #1: acceleration (track)
duration: 46 minutes
warm-up (15:00): movement prep + power speed drills
4 x 30m run-throughs
2 x 10m
3 x 20m
3 x 40m
Comments:
Very wet conditions (trained in the rain).. Decent work.
Got timed on my 40s - pretty disappointing times. Gotta keep working hard on this...
session #2: DL + MP 531 Week 2, Cycle 2
duration: 57 minutes
- DL*
135/5, 155/3, 185/3...
205lbs x 3
220lbs x 3
230lbs x 12
- MP *
95/3...
100lbs x 3
105lbs x 3
115lbs x 11
- 45 degree Back Raises
(25lbs across chest) 4 x 8
- Decline situps
(15lbs behind head) 3 x 10
*set of 5 pullups after every set of Deadlifts - 6 sets = 30 total reps
*set of 5 chinups after every set of military press - 4 sets = 20 total reps
Comments:
Solid work, good session.
Crazy pump in my lower back after back raises...
saturday 4th Aug
football (hard court)
duration: 2hrs
kickabout with a few mates, good GPP.
slight problem though - experiencing a slight discomfort in my left knee - possibly from all the football on the unforgiving hard court surface. Will monitor this and adjust my time spent on the football courts accordingly.
Sunday 5th Aug
afternoon session: recovery (pool)
duration: 25 minutes
as per usual, a quick and easy session in the pool, doing tempo work mixed in with some light swimming.
evening session: GPP session at the gym
duration: 50 minutes
- short warm-up
- exercise bike - 30 minutes - kept HR between 110 to 130bpm
- finished with foam rolling & static stretching
Got a decent sweat going.. Good session.
6th Aug Monday
session #1: GPP @ track
duration: 25 minutes
- movement prep
- power speed drills
- did a bit of handling drills then a couple of run-throughs
Plan was to go through a speed session today, but legs were feeling pretty heavy today so decided against it. Got a decent sweat going at least.
session #2: bench 531 week 3 cycle 2
duration: 32 minutes
- Bench *
bar/8, 95/3, 115/3...
135lbs x 5
155lbs x 3
170lbs x 11
- BW Dips 3 x 12
- Seated rear delt db raise (20lbs) 3 x 10
- DeFranco's single-DB complex (25lbs) 2 x 8
Good session - good benching, good finisher. nice pump.
scott_donald
09-07-2010, 02:48 AM
looking very good... seems the non speed session will aid the recovery... and was semi fun...
Tuesday 7th Aug
rugby club preseason
duration: 90 minutes
Trained with the club that I used to play for back when I was still in high school - was told to train with the firsts...
Definitely noticed the difference in quality, struggled massively fitness-wise, felt a little sick at one point. good times!
wed 8th Sept
GPP (recovery)
duration: 41 minutes
- Parisi warmup (25:00) - good to get a light sweat going
- Defranco single-db complex
(20lbs) 3 rounds x 8
- stretching to finish
Good session.
thursday 9th sept
Squats 531 week 3 cycle 2
duration: 67 minutes
- warm-up (14:00)
- Squats*
145/5, 165/3, 185/5...
205lbs x 5
225lbs x 3
245lbs x 7
- DB Bench
(60lbs) 4 x 10
- RDL
(135lbs) 3 x 8
- DB Shrugs
(75lbs) 3 x 12
- Decline situps
2 x 25
*set of 5 pullups after every set of squats = 6 sets = 30 total reps
Comments:
haven't been sleeping all that way lately - messed up my sleep pattern again, so wasn't feeling all that great to start off. didn't feel all that strong as a result, but thought it was a pretty decent session nonetheless, managed to get in a fair bit of volume at the end.
10th Sept Friday
low intensity day
tennis
duration: 40 minutes
good fun, nothing intense.
Hardly the most accomplished tennis player around, but always enjoy a runabout on the court.
Sunday 12th Sept 2010
DL + MP 531 week three, cycle two
duration: 54 minutes
- warmup (13:00)
- DL*
135/5, 165/3, 185/3...
190lbs x 5
220lbs x 3
245lbs x 8
- MP*
55/5, 75/3...
95lbs x 5
105lbs x 3
120lbs x 10
- Bulgarian Split squats
(35lbs) 2 x 6
* set of 20 pushups (feet elevated) after every set of deadlifts = 6 sets = 120 total reps
* set of 6 pullups after every set of military press = 5 sets = 30 total reps
Comments:
Decent session, satisfied with the numbers, but that said, wasn't feeling too great and strong after two late nights out in a row on friday and saturday...
Monday 13th Sept
afternoon session #1: GPP @ rugby pitch
duration: 60 minutes
Trained with a mate. After a lengthy warm-up, did a bunch of handling and kicking, then finished with a few short sprints. nothing too strenuous though.
afternoon session #2: GPP (gym)
duration: 28 minutes
- cross-trainer for 10 minutes...
- Cosgrove Evil 8 bar complex - bar x 6, 65lbs x 6, 65lbs x 6
- Javorek #1 DB Complex - (20lbs) 2 rounds x 6
Good session.
night session: touch rugby
duration: 45 minutes
with a few mates, enjoyed a small game of touch on a hard court. all in good fun. Legs were feeling pretty dead by the end of it.
Tuesday 14th Sept
afternoon session #1: Agility session
duration: 60 minutes
- warm-up (20:00) - Parisi warmup
- speed ladder drills
- agility drills - shuttles, mirror drill, square drill, running lines.
Not surprising, legs weren't feeling all that fresh after the day before. decent session.
afternoon session #2: trx session
duration: 25 minutes
- round one x 2
trx pushups x 12
pullups x 10
bw squats x 20
- round two x 2
trx row x 10
trx Y raise x 10
trx T raise x 10
- round three x 2
trx power hops x 10
pushups x 10
crunches x 10
skater jumps x 20
- atomic pushups 2 x 15 to finish
It's been awhile since i last used trx... good session.
evening session: recovery (gym)
duration: 25 minutes
- 5:00 on treadmill, low intensity
- foam rolling (with tennis ball for foot, calves and glutes) then stretching
feels good... Especially painful today on the foam roller though.
Thursday 16th Sept
afternoon session: speed work (on grass)
duration: 60 minutes
- warmup (20:00) - parisi warmup
- run-throughs with more stretches in between
- 4 x 10m
- 2 x 20m
- 1 x 50m
- conditioning finishers - 3 x "half" suicides (to 50m) - these absolutely killed me
- cool-down: walk + light stretching
Wasn't feeling up for the session - legs still feeling pretty sore and tired. Felt very slow out there, no power/spring in my step whatsoever... no doubt it's affected by my poor sleep pattern, plus not getting enough food lately. In addition, could be that I still haven't recover from monday and tuesday's training.
week update:
went away for the week - week-long boozing, and i'm paying for it physically still. Managed to get it a few sessions though...
Sat 18th Sept
Squats + Bench 531 week one, cycle three
duration: 54 minutes
- warmup (9:00)
- Squats*
60/5, 75/3, 80/3...
90kg x 5
95kg x 5
100kg x 11
- Bench*
30/5, 45/5, 50/3...
60kg x 5
65kg x 5
70kg x 10
- 800m run (on track) to finish
*set of 5 pullups after squats - total: 6 sets, 30 total reps
*set of 6 chinups after bench - total: 6 sets, 36 total reps
Comments:
good effort.
the 800m run at the end wasn't quick by any chance, but was an absolute nightmare! my fitness level have regressed a fair bit again.
Monday 20th Sept
session #1: acceleration (track
duration: 40 minutes
- warmup (18:00)
- 8 x 10m (flat starts)
- 2 x 20m (flat starts)
Decent session. Didn't feel all that powerful, but good effort nevertheless.
session#2: DL+ MP 531 week one, cycle three
duration: 28 minutes
- Deadlifts
60/5, 75/3, 82.5/3...
90kg x 5
95kg x 5
100kg x 12
- Military Press*
bar/5, 40/3...
45kg x 5
45kg x 5
50kg x 14
*set of 5 pullups after each set of military press = total: 25 reps
Great effort - pleased with my rep counts on the final sets.
Wed 22nd Sept
Squats + Bench 531 week two, cycle three
duration: 54 minutes
- warmup (11:00)
- Squats*
60/5, 80/3, 90/3...
95kg x 3
100kg x 3
105kg x 10
- Bench Press
40/5, 50/3, 60/1...
65kg x 3
70kg x 3
75kg x 9
- Single-leg popups
(bw) 3 x 12
* set of 5 pullups after each set of squats = 30 total reps
Good session.
Thursday 30th Sept
Managed to fit in a couple of sessions in the last few days, but nothing intense.
Back to uni now so will be able to hit the gym on a regular basis again. Plan is to continue with jim wendler's 531 for weights, while fitting in multiple running sessions (speed/track sessions and conditioning work) throughout the week. Also, I plan to try to bulk up to 85kg by the end of the year - I'm at around 82-83kg at the moment, but carrying a little too much fat than i'd like so ideally i would lean out a bit over the weeks.
Anyway, first session back as follows:
Squats + Bench 531 Week Two, Cycle Three
duration: 56 minutes
- 10:00 warm-up
- Bench*
50/5, 60/3...
70kg x 3
70kg x 3
75kg x 11
- Squats
70/5, 85/3...
95kg x 3
100kg x 3
105kg x 11
- Pullups x 12
- Reverse Hypers
(10kg) 3 x 8
- Sprinter situps
2 x 24
Good session.
Found out that my gym has recently added a reverse hyper machine, so decided to try it out for the first time. pretty good i thought, will add this to my routine for sure.
1st October Friday
GPP session
duration: 73 minutes
- warm-up (14:00): movement prep + hurdle hip mobility work
- tempo runs (60s rest in between runs, ~2 minutes between sets):
set 1: 60-60-60
set 2: 60-100-60-60
set 3: 60-60-100-100
set 4: 60-60-100-60
set 5: 60-60-60
- 100 reps abs
- 10:00 on crosstrainer (distance: 1.54)
- 100 reps abs
Great session.
Post-workout Weight: 82.5kg
Saturday 2nd Oct
GPP - long distance run
duration: 20 minutes
went for a run around town with a friend, making the most of the good weather today. Wasn't going all that quick but was a good effort nonetheless.
Sunday 3rd October
session #1: speed session at indoor track
duration: 50 minutes
- warm-up (20:00)
- 3 x 30m run-throughs
- 3 x 10m flat starts
- 3 x 30m 3pt starts
- 2 x 40m 4pt starts
Felt alright. could do with more work on my explosiveness off my start, but definitely feels better than my last sprint session.
session #2: DL 531 week 2, cycle 3
duration: 34 minutes
- Trap Bar Deadlifts
70kg/5, 90/2...
95kg x 3
100kg x 3
105kg x 14
- GHR
5 sets x 3
- Bulgarian split squats
(15kg) 2 sets x 8
- Plank
3 x 45s
Solid session.
Gonna switch to trap bar deadlifts now that i have access to a trap bar again.
scott_donald
10-04-2010, 04:07 AM
looking good...you not got any games or anything???
looking good...you not got any games or anything???
thanks buddy!
i don't play for uni, and i havent got a club to play for at the moment - will try to get something sorted next week.
4th Oct Monday
Military Press 531 week two, cycle three
duration: 34 minutes
- MP
bar/8, 30kg/3, 40kg/3...
45kg x 3
50kg x 3
55kg x 10
- 50 pullups timed - 9:40
- BW dips 3 x 15
- Seated rear delt db raise
(6kg) 3 x 8
Decent session.
6th October Wednesday
Squats + Bench 531 week three, cycle three
duration: 40 minutes
- Squats*
60/5, 75/3, 82.5/3...
90kg x 5
100kg x 3
110kg x 8
- Bench *
30/6, 45/4, 60/2...
60kg x 5
70kg x 3
80kg x 8
- Reverse Hypers (15kg) 3 x 10
*set of 3 low depth jumps after every set of squats
* set of 6 pullups after every set of bench = 36 total reps
good session. good depth on squats..
scott_donald
10-07-2010, 03:44 AM
haha better hurry up season is moving!!!
7th October Thursday
GPP session
- short warm-up (6:00) - movement prep
- 2 x 400m, with 60s rest
1:24, 1:24
- 100 reps abs
- Javorek DB Complex #1
(10kg) 2 rounds x 6
Solid session..
For the 400s, target was to run under 1:30, so that was good. Will add one more rep next time.
8th October Friday
Judo session
duration: 90 minutes
Went to the beginners' class at uni tonight - very good fun.
Learnt a basic throw then arm lock and hold-downs, but the best thing was that there were plenty of randori thrown in, which were competitive and thoroughly enjoyable.
Did two sets of rope climbs as well at the end..
Great session, body's feeling it at the moment, and will definitely consider going down for trainings on a regular basis.
Saturday 9th October '10
GPP session
duration: 50 minutes
- movement prep (10:00)
- Cross-trainer - 15 minutes; distance 2.23; 209 calories
- walk on treadmill - 10 minutes; 10% incline; distance 0.87
- core work - 3 different exercises (flexion, rotation, stability) - 2 sets each
Good workout.
Body was feeling pretty sore still from judo the night before.
Week Review (3rd to 9th October)
- Total Training Time: 326 minutes/5 hours 26 minutes
Pleased to hit my target of 5 hours of training this week.
- 1 speed session, 3 weights sessions, 2 GPP sessions, and 1 sport (judo) session.
- Could do better diet-wise. Not eating enough IMO - only had 3-4 meals each day in the beginning of the week.
Sunday 10.10.10
DL + MP 531 Week 3, Cycle 3
duration: 58 minutes
warm-up: (11:00)
Trap Bar DL (SS with set of 3 low depth jumps)
60/5, 80/3...
90kg x 5
100kg x 3
110kg x 15
Military Press (ss with set of 7 pullups)
40/3...
45kg x 5
50kg x 3
55kg x 9
DB Bench
(20kg) 2 x 15
Inverted rows
3 x 10
BB Step-ups with knee lift
(20kg bar) 3 x 8
- Great workout, good energy...
Post-WO weight: 82.7kg
Monday 11.10.10
GPP session @ home
duration: 20 minutes
- 3 rounds of
10 prisoner squats + 10 spiderman pushups, 8ea single leg RDL, 20 alt. reverse lunges, 20 mountain climbers, 30s plank
- foam rolling + stretching to cool-down
Easy light recovery session. Nice to get HR going.
Circuit as according to Nate Green's blog post.
12th October Tuesday
GPP session @ home
duration: 12 minutes
- 100 seal jumps
- TFW Two hitter-quitter
2:03
- 2 x 10 pullups + 20 prisoner squats
- 1 x 20 alt. lunges + 5 neutral-grip chins
Quick session, decent work.
Thursday 14/10
morning session: GPP session @ home
duration: 17 minutes
- warm-up (6:00)
- 3 rounds x
10 prisoner squats, 10 spiderman pushups, 10ea single leg RDL, 20 alt. reverse lunges, 20 mountain climbers, 30s plank
good session.
evening session #1: touch rugby
duration: 30 minutes
nice to play a bit of rugby again. nothing too intense though.
evening session #2: weights
duration: 37 minutes
- Incline bench
40kg x 8, 50kg x 5, 60kg x 5
- Hang cleans
(60kg) 3 x 3
- BB Rows
(60kg) 4 x 6
- Rowing
1km - 3:55
- Face pulls (30) 4 x 10
- Core work 2 sets
Okay session, kept it nice and light, given that this week's supposed to be my deload week from weights.
15/10 Friday
judo session
duration: 90 minutes
- A more structured session today.
- worked on Ippon Seoi Nage & Morote Seoi Nage
- then ground work to finish.
Ground work was pretty poor today - i'm getting pinned too easily. Got to do a better job of reading the opponent + be more creative with my attacks.
Right shoulder's feeling very sore at the moment after getting caught in a lock.
Good session on the whole, tiring stuff.
Week Review
- Total Training Time: 264 mins/4 hrs 24minutes
okay, to be expected given that this week was meant to be my deload week from weights.
- 2 weights sessions, 3 GPP (bw circuits) sessions, 2 sports sessions (judo and touch rugby)
Plan:
Get back in the gym, week one of my fourth wave on 531.
Also, should definitely get more running into my training - speed work and conditioning work.
Sunday 17/10
DL + MP 531 Week one, Cycle four
duration: 47 minutes
- warm-up (10:00)
- Trap-bar Deadlifts
60/5, 80/3...
90kg x 5
97.5kg x 5
102.5kg x 15
- Military Press (ss. with 8 inverted rows)
30/5, 40/3...
45kg x 5
47.5kg x 5
52.5kg x 10
- BW Dips
2 x 15
- Bulgarian Split-squats
(20kg) 2 x 6
Comments:
Average session. wasn't feeling 100% - hungover from a pretty big night yesterday.
PWO Weigh-in: 82.6kg
Monday 18/10
GPP (tempo runs)
duration: 33 minutes
- warm-up (10:00) movement prep
- javorek db complex #1 one round x 6 reps (10kg dumbbells)
- tempo runs (60s rest in between runs)
60-60-60
60-60-80-60
60-80-80-60
60-60-60
Decent session.
feeling a bit ill though (sore throat + cold), which affected my fitness a little.
Wednesday 20/10
judo training
duration: 75 minutes
- worked on ippon seoi nage and morote seoi nage again, before introducing a basic leg sweep.
- Randori for the last 15-20 minutes (proper randori, standing up, for the first time for me)
Hella fun, but incredibly tiring.
Thursday 21.10.10
Bench + Squats 531 week one, cycle four
duration: 61 minutes
- short warm-up (5:00)
- Bench
40kg x 5, 60kg x 5 (warm-ups)...
65kg x 5
67.5kg x 5
72.5kg x 12
- Squats (alt. with 3 low depth jumps)
70kg x 5, 80kg x 3 (warm-ups)...
90kg x 5
95kg x 5
102.5kg x 11
- Inverted rows
3 x 10
- swiss-ball anterior core focus
3 rounds (http://www.youtube.com/watch?v=eTdrbgv2VEU)
Solid session.
Friday 22.10.10
evening session: judo training
duration: 75 minutes
- started off with ground work today - working mainly on juji gatame and waki gatame
- then, had a short randori session (ground-based) - 3 rounds with different partners
- Moved on to leg sweeps after, finishing off with a short 1 round of randori (standing)
Not as intense today.
Did better at randori, but still too defensive, spending most of the time trying not to get submitted etc.
hamworld05
10-23-2010, 08:21 AM
Friday 22.10.10
evening session: judo training
duration: 75 minutes
- started off with ground work today - working mainly on juji gatame and waki gatame
- then, had a short randori session (ground-based) - 3 rounds with different partners
- Moved on to leg sweeps after, finishing off with a short 1 round of randori (standing)
Not as intense today.
Did better at randori, but still too defensive, spending most of the time trying not to get submitted etc.
I don't get it. If you're a rugby player why are you doing judo training?
I don't get it. If you're a rugby player why are you doing judo training?
Good point.
I just got back to uni three weeks ago, but haven't sorted out a club to play for yet (i don't play for uni).
My ultimate goal is to become the best athlete i can be, and saw judo as a new and different way to challenge myself physically.
Saturday 23.10.10
GPP session @ home
duration: 40 minutes
- warm-up (17:00)
movement prep + Mobility WOD (http://mobilitywod.blogspot.com/2010/08/dont-go-in-pain-cave.html)
- 3 rounds x
10 prisoners squats
10 spiderman pushups
10ea single leg RDL
20 alt. reverse lunges
20 mountain climbers
30s planks
- foam rolling + static stretching to finish
Decent session.
Re: Mobility WOD - painful, and had difficulty getting into the second position shown in the vid, so just did a regular hip flexor stretch for time instead. Will try to incorporate mobility WOD from now on.
24.10.10 Sunday
DL + MP 531 week two, cycle four
duration: 55 minutes
- warmup (13:00)
- Trap-bar DL
60kg x 5, 80kg x 3, 90kg x 3 (warmups)
97.5kg x 3
102.5kg x 3
110kg x 12
- Military Press (alternating with set of 5 pullups)
32.5kg x 5, 40kg x 3 (warm-ups)
47.5kg x 3
52.5kg x 3
55kg x 9
- mobility WOD
calves (http://mobilitywod.blogspot.com/2010_08_24_archive.html)
Comments:
Average session - wasn't feeling all that up for it (poor sleep)
Post-workout weight: 82.9kg
25th Oct monday
GPP (bar complex)
duration: 25 minutes
- cross-trainer (10:00) (distance: 1.69)
- movement prep (7:00)
- cosgrove's evil 8 bar complex
bar x 6
30kg x 6
30kg x 6
had a long tiring day, feels good to get a sweat on.
27.10.10 wednesday
judo practice
duration: 2 hours
- ground work practice, refreshing on techniques, then ground-based randori (3 short rounds)
- Refresher on standing throws
- stayed behind for randori - exhausting but great fun!
Did well today, learnt quite a lot (especially during the randori at the end).
It's especially nice to get into the dojo today, to restore some semblance of sanity in my life (had my 4th job interview rejection today in 3 weeks - not fun!).
28.10 Thursday
football
duration: 60 minutes
6-a-side on astros with mates.
good fun.
was struggling a little fitness-wise - got to get more running into my training.
Friday 29.10
judo practice
duration: 90 minutes
- started with leg sweeps, then randori
- finished with ground-work randori
Absolutely exhausting.
Did well on stand-ups, was told i'm learning fast. But got completely destroyed on the ground against guys who are more experienced and just as strong as me.
Also, really struggled towards the end - low energy + strength levels due to night out the night before and didn't get much food during the day.
moose45
10-30-2010, 07:10 AM
Man this is some awesome stuff in here!
Loving that you are expanding your training areas with judo and such.
Man this is some awesome stuff in here!
Loving that you are expanding your training areas with judo and such.
Appreciate it mate!
that said, haven't played rugby properly for a few weeks now, will try to get going again in the next week or two.
sat 30.10
Bench 531 week two, wave four
duration: 46 minutes
- warm-up (9:00) - shoulder prehab, movement prep
- Bench (alt. with set of 5 chinups)
bar/5, 40/5, 50/3...
67.5kg x 3
72.5kg x 3
77.5kg x 8
- BW Dips
4 x 15
- Alt. Hammer Curls
(12.5kg) 3 x 10
- face pulls
(45) 3 x 12
Decent session.
Week Review (24/10 to 30/10)
- Total Training Time of 396 minutes (6hr36mins) - good effort
- 2 weights sessions, 2 judo sessions, 1 football and 1 GPP session (bar complex)
- Currently, feeling a little under the weather, so will try to get this sorted asap. the plan is to hopefully start training two-a-days again, fitting in more GPP work as well as speed/power sessions.
inspiration:
http://www.examiner.com/images/blog/wysiwyg/image/GSP_Alves(1).jpg
Monday 1st Nov
Squats 531 week 2, wave 4
duration: fifty-one minutes
- warmup (14:00) - movement prep, prehab
- Squats
60kg x 5, 80kg x 3, 90kg x 3 (warm-ups)...
95kg x 3
102.5kg x 3
107.5kg x 9
- Clean & Press
(50kg) 6 x 3
- Reverse Hypers
(20kg) 3 x 8
Decent session.
Bad idea training at 7pm though, way too busy at the gym...
Post-WO weight: 82.5kg
3rd Nov Wed
afternoon session #1: track workout
duration: 28 minutes
- warm-up (14:00): movement prep + power speed drills
- 4 x 30m 3pt (in trainers)
- 3 x hurdle hops (3 hurdles, mid-thigh height)
Noticed that the indoor track was free so decided to get in a quick sprint session.
Have been neglecting my speed/power work lately, and it showed - technique didn't feel smooth.
afternoon session #2: DL + MP 531 week 3, wave 4
duration: 26 minutes (immediately after sprints)
- Trap-bar DL
70/5, 80/2...
90kg x 5
102.5kg x 3
115kg x 12
- Military Press (alt. with set of 5 pullups)
40/5...
45kg x 5
52.5kg x 3
57.5kg x 7
Good session - finally, a bit of intensity in the gym.
evening session: judo practice
duration: 75 minutes
- ground work, working on transitioning from different holddowns
- finished with five short rounds of ground-work randori
Was feeling pretty tired, from training earlier in the day + day spent in the library working.
Decent session.
5.11 Friday
Worked through the night for a coursework due for today, got less than 3hr sleep total, so wasn't feeling 100% today..
afternoon session #1: speed/power session
duration: 27 minutes
- 15:00 - movement prep + power speed drills
- 3 x hurdle hops (3, mid-thigh height)
- 3 x 30m buildups
Just wasn't feeling up for sprinting, so end the session short. Decided to hit the gym instead.
afternoon session #2: Bench/Squats 531 week 3, wave 4
duration: 50 minutes
- Squats
65kg x 5, 80kg x 3...
90kg x 5
102.5kg x 3
112.5kg x 5
- Bench
40kg x 5, 52.5kg x 3...
65kg x 5
72.5kg x 3
80kg x 7
- 50 pullups, timed
9:44
- Mobility WOD to finish (hip stretch)
Post-WO weight: 82.5kg
Good session despite a lack of sleep.
evening session: judo practice
duration: 120 minutes
- Started off ground work, working through arm locks and various escapes from hold-downs. finished off with ground-based randori.
- stand-up - working on the basics for a throw, then randori
- circuits to finish, great finisher
Did well in randori today, took my time to pick my spots - a more strategic approach today i suppose.
Saturday 6.11.2010
GPP session @ gym
duration: 37 minutes
- movement prep (13:00)
- barbell complex: Cosgrove's Evil 8
(bar) 5 rounds x 6 reps
- Mobility WOD to finish (http://mobilitywod.blogspot.com/2010/08/silent-p-in-filet-very-paleo.html)
Good session.
Body was feeling pretty sore and tight from yesterday, nice to get into the gym, going through some stretching etc.
Week review
(31st Oct to 6th Nov)
Training Duration for the week: 414 mins/6 hours 54 minutes
great effort, getting in plenty of work this past week.
3 gym sessions, 2 speed/power, 1 GPP, 2 judo
Outside of training, not been very productive, falling behind with my school work for example. So will need to really prioritise my time properly, while still putting in the hours of training in.
Sunday 7.11
Judo practice
duration: 60 minutes
Got in an extra judo session, working with two other white belts (both with a lot more experience than me, better technique).
Worked on technique for a bit then randori.
Struggled a bit at times, but had a couple of good throws of my own. Tiring stuff, shoulders and grip are feeling the effects now. Good session.
Note: Diet-wise
Plan is to really get my diet sorted - more meals, more veg and fruits in my diet, better hydration, more snacks.
Goal: 85kg by xmas, and to be fitter than I am now.
Ahlim
11-08-2010, 03:42 AM
nice stuff mate. i like the judo sessions i see. planning on mma?
nice stuff mate. i like the judo sessions i see. planning on mma?
Thanks mate.
For now I'm really enjoying my judo. want to pick this up to a reasonable competency, then maybe try something else as well (partial to BJJ and boxing at the moment). But that's something to think about in the future.
8th Nov Monday
gym session (weights)
duration: 42 minutes
- warm-up (10:00)
- Squats
50kg x 5
60kg x 5
70kg x 5
- Clean & Press
50kg x 3
(55kg) 3 x 3
- DB Incline Bench
(27.5kg) 3 x 8
- Low Cable Rows
(10) 4 x 10
Deload week for weights, so light weights, nothing too intense.
Good session, got a nice pump going if nothing else.
scott_donald
11-08-2010, 03:07 PM
looking good... some decent sessions lately...
looking good... some decent sessions lately...
Thanks for checking in brah..
--------------
9.11.2010 tuesday
GPP session (gym)
duration: 37 minutes
- warmup (13:00): movement prep
- 500m rowing machine (90s rest)
1:54, 1:47, 1:49
- Mobility WOD (shoulder extension: http://mobilitywod.blogspot.com/2010/08/darth-shoulder.html)
- static stretching to finish
Good session, feels good.
10 Nov Wednesday
judo practice
duration: 60 minutes
groundwork today - working on the triangle lock. Finished with two quick rounds of ne-waza randori.
Wasn't feeling all that strong today - had a pretty messy night last night + didn't get enough food in the day before the session.
That said, didn't do too bad in the randori, fairly pleased with my progress.
11/11 Thursday
Gym session: Bench 531 week 1, cycle 5
duration: 45 minutes
- warmup (9:00)
- Bench
30/8, 45/8, 60/3 (warm-ups)
65kg x 5
70kg x 5
75kg x 10
- DB Bench
(25kg) 3 x 10
- Pullups
(+10kg) 2 x 6
(BW) x 8
- BB Rows
(40kg) 2 x 15
Good session.
BUT, definitely could do with a more conducive pre-workout routine, i.e. getting up earlier and getting in more food prior to the session.
12th Nov Friday
afternoon session: speed work
duration: 60 minutes
- warmup (25:00) - movement prep, power speed drills, bounding + 1 set of on-box jumps
- buildups 30m, 40m, 50m
- 3 x 20m
- 1 x 60m
- 2 x 40m
- 3 x hurdle hops (three)
Good session.
However, found it hard to maintain good form on the 60, and was feeling the fatigue by the 40s. Definitely need to build up better work capacity.
evening session: judo practice
duration: 90 minutes
Worked on stand-ups today, focusing on three throws - seoi nage, Osoto gari, and a side leg sweep.
Finished with a bit of randori - intense stuff, great finisher.
13th Nov Saturday
judo session
duration: 120 minutes
worked on the basics to begin (breaking balance - kuzushi), then tried a bit of uchi mata (difficult).
finished with round after round of randori.
Very tiring session, absolutely loved it!
Doing good on my stand-up, doing a better job reading my opponent and picking my spots, but still too stiff at times. Also, running out of gas too quickly on the ground. Once again, could do with better work capacity.
-------
Week Review
Total training duration: 514 / 8hrs 34 minutes
excellent effort!
2 weights, 1 GPP, 1 sprint, 4 judo sessions
Goals:
- To build up work capacity
- Remain committed to developing as an athlete - to be bigger, faster, stronger
15 Nov monday
Squats 531 week 1, cycle 5
duration: 60 minutes
- warmup (17:00)
- Squats
60/5, 80/3...
90kg x 5
100kg x 5
102.5kg x 9
- BW Dips
20, 20, 18
- Reverse hypers (20kg) 3 x 8
- Low cable rows (11) 3 x 12
- sprinter situps x 30 to finish
Decent session.
BUT: post-workout, weighed in at 81.7kg.
Which is not surprising - got in plenty of training last week but hardly eating enough to support the level of activity. brb off to eat!
scott_donald
11-15-2010, 04:04 PM
some good repping there... must have been pumped...
and how can you forget to eat!!!!
some good repping there... must have been pumped...
and how can you forget to eat!!!!
Yeah, got a nice pump going so no complaints!
Diet-wise, doing a good job in the past couple of days - getting more snacks in etc.
16.11 Tuesday
GPP session (bar complex)
duration: 27 minutes
- warmup (15:00) - movement prep, stretching + MWOD (hips)
- barbell complex (Cosgrove's evil 8)
(bar) 2 rounds x 6
- dumbbell complex (Defranco's)
(10kg) 2 rounds x 8
decent work...
nice to get some stretching in at the start - was feeling pretty tight.
17.11 Wednesday
#1: judo practice
duration: 60 minutes
- ne-waza first - worked on getting round an open guard... then ne-waza randori (3 short rounds)
- standing - working on kuzushi... finished with 3 quick rounds of randori
Wasn't feeling 100%, felt drained for some reason. As a result didn't do as well today, pretty disappointing session.
#2: DL + MP 531, week one, cycle five
duration: 55 minutes
- Trap-bar DL
60kg x 5, 80kg x 3 (warm-ups)
95kg x 5
100kg x 5
107.5kg x 10
- Military Press - ss. with set of 6 pullups
30kg x 5, 40kg x 3 (warm-ups)
47.5kg x 5
50kg x 5
52.5kg x 10
- DB Swings (20kg) 3 x 10
- Face pulls (20.0) 4 x 10
- 500m rowing finisher: 1:45
- static stretching for cool-down
Good session..
18.11 thursday
GPP session
duration: 29 minutes
- warm-up: movement prep
- shoulder prehab circuit (http://www.youtube.com/watch?v=xCp-YynBEvE)
(4kg dumbbells) x 2 rounds
- 1km rowing - 4:00
- MWOD: calves (2:00) + hips (back leg on bench, bulgarian split squat style) (1:00)
Good session.
19.11 Friday
morning session: sprint work
duration: 43 minutes
- warmup (15:00)
- sub-maximal
20m, 20m, 30m
- 2 x 10m
- 1 x 100m sub-maximal
- 2 x 100m
Second 100m was significantly slower - definitely need to put in a whole lot of work on my speed endurance.
feeling pretty slow on the whole to be honest.
evening session: judo practice
duration: 90 minutes
Worked on combo-throws today, with plenty of randori in between.
Did well today.
20 Nov Saturday
judo training
duration: 90 minutes
An extra session with a couple of mates - worked on kuzushi first, then na-weza, working on chokes.
Struggled massively today - was hanging a little from the night before + didn't get much food in before the session. Really lacked the intensity as a result.
------
Week review
- total training time: 454 mins/ 7 hrs 34 minutes
- 2 weights, 2 gpp, 1 sprint, 3 judo
Focus:
Diet - to keep up with the increased activity level
Training - Work capacity is definitely a priority.
Sunday 21st Nov
gpp (recovery) session @ home
duration: 35 minutes
- warmup
- 2 rounds of bw circuit
10 prisoner squats; 10 spiderman pushups; 10ea single-leg RDL; 20 reverse lunges; 30 mountain climbers; 30s plank
- Mobility WOD (glutes: http://mobilitywod.blogspot.com/2010/11/episode-91365-mobilize-in-position-of.html)
- foam rolling to finish
Nothing intense, good session.
22.11 monday
#1: sprint session
duration: 21 minutes
- warmup (12:00)
- 3 x 50m 3pt starts
wasn't particularly explosive on the start, but pretty work on the whole - strides felt fairly powerful
#2: Squats + Bench 531 week two, cycle five
duration: 50 minutes (immediately after sprints)
- Squats
60kg x5, 80kg x 2, 90kg x 2 (warm-ups)
97.5kg x 3
102.5kg x 3
110kg x 8
- Bench Press - ss. with set of 6 pullups
40kg x 5, 60kg x 3 (warm-ups)
70kg x 3
75kg x 3
80kg x 9
- Conditioning finisher: 500m rowing
1:38
Awesome session.
November 23, tuesday
recovery session @ gym
duration: 40 minutes
- warmup: (11:00) movement prep
- Cross-trainer, 10 minutes, level 6
- Mobility WOD (http://mobilitywod.blogspot.com/2010/11/episode-92365-mile-high-club-hip-opener.html), working on opening up the hip
- static stretching to finish
Good session. Feeling nice and loose after.
Wed 24.11
session #1: judo training
duration: 60 minutes
- worked on combos - hiza guruma (knee wheel), ouchi gari, osoto gari
- randori to finish
Did reasonably well today.. could do with more moves though - that'll come with experience
session #2: DL + MP 531 week two, cycle five
duration: 67 minutes (15 minutes after judo)
- On-box jumps 2 sets x 3 reps (box at hip height)
- Trap-bar DL
60/5, 80/3, 90/3...
100kg x 3
110kg x 3
112.5kg x 14
- Military Press
40/5, 42.5/2...
50kg x 3
52.5kg x 3
57.5kg x 8 - +1 rep
- Lying BB Rows
(50kg) 4 x 8
- Incline DB Bench
(30kg) 2 x 8 - +2.5kg
- Sprinter situps 2 x 24
- plank x 30s
- static stretching for cool-down
Awesome session, very pleased with my effort today.
moose45
11-27-2010, 03:47 PM
Great stuff, how you liking the judo?
Great stuff, how you liking the judo?
Thanks mate.
It's been going well, really enjoying it at the moment. It's great getting judo in, especially since i'm not playing rugby at the moment (didn't get around to sorting out a team to play for, it's too cold now, blah blah, plenty of excuses i know).
27.11 Sat
judo practice
duration: 60 minutes
worked on technique then randori
one of my worst sessions yet - been very busy the past couple of days, so haven't been eating and sleeping well. Just felt so weak today, no strength whatsoever.
--------
week review
- Total training time: 333/5 hours 33 minutes
decent amount of work - especially since i didn't train on thursday and friday
- 2 judo, 2 weights, 2 gpp (recovery) sessions
November 28 Sunday
Bench + Squats 531 week 3 cycle 5
duration: 68 minutes
- warmup (13:00) - movement prep + 3 x 60m 75% runs
- Squats
60/5, 80/3...
90kg x 5
102.5kg x 3
115kg x 5
- Bench (ss. with set of 6 pullups)
40/5, 60/3...
65kg x 5
75kg x 3
82.5kg x 5
- 45 degree back raises
(10kg plate held across chest) 3 x 10
- Rope triceps pushdowns
(25kg) 3 x 15
- 3 x 3 hurdle hops
- 3 x 50m 90% runs (walk-back recovery) to finish
Solid session.
29.11.10 monday
GPP session
duration: 48 minutes
- warmup (10:00)
- 4 minute pushup challenge (max. pushups in 4 mins)
89 - - +3 reps
- X-biking - 1 lap (10:17)
- 50 reps abs
- MWOD - hips
Comments:
Terrific session.
the biking was tough, and it was nice to finish with the MWOD, getting the hips nice and stretched out.
30.11 Tuesday
GPP (recovery)
duration: 28 minutes
- warmup (6:00)
- Barbell complex (cosgrove's evil 8)
3 rounds (6 reps) with bar
- foam rolling: calves, IT band, quads
- static stretching to finish
Comments:
Decent session.
1st December Wednesday
Start of a new month - here's my challenge to myself. To be productive and cultivate the right habits - with my training, with my diet, with my uni work, etc. See how long I can maintain this. A semi-lifestyle change perhaps?
Training:
1. judo practice
duration: 75 minutes
- worked on osoto, then otoshi
- randori
- na-weza randori
Any illusions I had about my strength were gone by the end of the session. Got dominated by a couple of (stronger) players. Disappointed, yes, but motivated to train even harder now! Could do with a lot more work on my technique too.
2. DL + MP 531 Week 3, Cycle 5
duration: 62 minutes
- Trap-bar DL
60/5, 80/3, 90/5...
95kg x 5
110kg x 3
120kg x 3
- Military Press (ss. with set of 6 pullups)
30/5, 40/3...
50kg x 5
52.5kg x 3
60kg x 7
- BW Dips 3 x 12
- Seated rear delt db raise (7kg) 3 x 10
- BB curls (20kg bar) 2 x 12
- static stretching to finish
Very tiring, especially right after judo. Good session on the whole, very pleased with my effort.
Diet:
Happy with my diet today, getting in 5 meals with almonds and raisins for snack throughout the day.
2nd Dec Thursday
recovery session
duration: 20 minutes
- general warmup
- foam rolling
Feeling pretty sore from last night, as well as the cumulative stress from the last few days of training, so thoroughly enjoyed taking it easy today. Took my time on the foam roller, it got pretty painful at times.
3rd December Friday
judo practice
duration: 90 minutes
Worked on ouchi, sweep combo technique.
Moved on to randori to finish. Fared far better today compared to wednesday - was more aggressive and more technically sound.
4th Dec 10 Saturday
1. AMD (Upper Body)
duration: 60 minutes
- warmup (16:00)
general warmup, foam rolling, movement prep, shoulder prehab
- BB Clean & Press
40kg x 3
(60kg) 6 sets x 3
- EDT 5 minutes
a. DB Bench (25kg) - 35 total reps
b. Pullups - 21 total reps
- EDT 5 minutes
a. Alt Hammer Curls (12.5kg) - 40
b. Rope pushdowns (35) - 43
- Med-ball side throws (core) - (3kg) 2 x 5
- Face pulls (35) 2 x 10
Awesome session.
Having done 531 for 5 cycles now, figured it's time for a change. Decided to give smitty (from Dieselcrew)'s AMD workout a shot for the next 3-4 weeks.
2. judo practice
duration: 60 minutes
- worked on footwork first, with ouchi, seoi nage
- na-weza randori - tiring stuff
- randori to finish - good work.
Week review (28.11 to 4.12)
- Total training time: 511 / 8hrs 31 minutes
very good effort
- 3 weights, 3 judo, 1 GPP, 1 recovery session
- Diet - good. Doing a better job getting the meals in + bigger breakfasts.
---------------------
Dec 6 Monday
AMD Lower
duration: 70 minutes
- warmup (12:00): general, mobility work
1. Trap-bar DL
60kg x 5, 90kg x 3
(120kg) 4 x 6
2. on-box jumps - 2 sets x 3
(EDT)
3a. Box pistols - 12 total reps
b. RDL (70kg) - 23
(EDT)
4a. DB Swings (27.5kg) - 31
b. Seated DB cleans (6kg) - 38
5. Sprinter situps 2 x 20
- foam rolling to finish - [very painful stuff]
Good session.
the 120s on DLs were pretty tough.
kingcarlos
12-07-2010, 04:57 AM
awesome stuff bro! gd to see u loggin again
awesome stuff bro! gd to see u loggin again
thanks brah.. you should get a log again!
--------
wednesday 8.12
judo practice
duration: 75 minutes
- worked on kuzushi at the start - found it particularly useful, going through osoto, ouchi gari. And then went through the technique on tai toshi
- randori to finish, 3 rounds. Terrible showing for me, didn't make one single throw at all. gutted, but it's a learning experience so no biggie. got a very good workout out of it anyway.
friday Dec 10
AMD Lower body session
duration: 65 minutes
- warmup (12:00): general, movement prep
- BB clean & press
(40kg) 3 x 10
- EDT (5 minutes)
a. DB Bench (25kg) - 33 total reps
b. Pullups (bw) - 20 total reps
- EDT (5 minutes)
a. DB hammer curls (12.5kg) - 32 total reps
b. Rope pushdowns (35) - 41 total reps
- Face pulls (35) 3 x 10
- planks 2 x 45s
- foam rolling to finish
Comments:
Firstly, it's been a very long and tough week at uni, had a couple of deadlines and what not. It's not been fun, and it doesn't help that I tend to procrastinate a lot and ends up doing a lot of last-minute work. As a result, been getting minimal sleep, diet's been downright appalling, in the last few days (did a couple of all-nighters), hardly conducive for training.
So, no big surprise that my rep count was lower on the EDT sets than last session. This was after about 3hr sleep last night, so was pretty pleased with my effort on the whole if nothing more. But enough is enough, now that's all over, so will start to train hard again, get back into it.
kingcarlos
12-11-2010, 05:08 AM
haha i have one, just that i lazy to log it online
Ahlim
12-14-2010, 03:07 AM
I surely agree about the great upsets of bad sleep, deadlines and all. Hope you have sorted out your sleep patterns, remember your red-highlighted 1st December entry about cultivating all optimal elements for life and training. Keep going dude.
kc, just do it, you have some supporters.
Monday 13. 12
Gym session: AMD lower
duration: 59 minutes
- 10:00 -general warmup
1. Front Squats
40kg x 5, (50kg) 3 x 15
EDT
2a. DB RDLs (25kg) - 26 total reps
2b. DB Shrugs (30kg) - 31 total reps
EDT
3a. DB Step-ups (22.5kg) - 14 total reps
3b. Pullups (bw) - 16 total reps
4. Sprinter situps 2 x 20
Foam rolling to finish
Comments:
Very average session today, struggled with energy - poor sleeping and eating habits still.
Tuesday December 14th
GPP session
duration: 47 minutes
- warmup (7:00)
- treadmill - 5minutes, 5% incline, ramping up speed with each minute (5.0, 8.0, 9.0, 10.0, 11.0)
- Barbell complex (cosgrove's evil 8) - 1 set (bar) x 6 reps
- Cross-trainer - 10 minutes
- Foam rolling + stretching to finish
Decent session. It's been a while since i last ran.
15th Dec Wednesday
afternoon session: AMD Upper
duration: 43 minutes
- warmup (9:00) - shoulder prehab, general warmup
1. 2 DB Clean & Press
15kg x 5, (22.5kg) 4 x 6
EDT (5minutes)
2a. DB Floor press (22.5kg) - 37 total reps
2b. Chinups (bw) - 18 total reps
EDT (5 minutes)
3a. Plate Front Raises (15kg) - 25 total reps
3b. Seated rear delt db raise (6kg) - 30 total reps
Decent session.
evening session: judo training
duration: 75 minutes
- worked on technique first, going through the various throws
- randori - 3 rounds - did well, fought smartly.
- na-weza randori to finish - 2 rounds - not so good here, got pinned way too easily.
Good session.
sunday 19 Dec
session #1: judo training
duration: 60 minutes
- went to the dojo with my mate for an extra session, working on technique to start with before finishing with a couple of rounds of randori
- was feeling fairly tired to begin with (slight hangover from the night before) but did well on randori (got owned on ne-waza though). good session.
session #2: 5x5 Day I
duration: 50 minutes
1. Squats
60/5, 70/5, 75/5, 80/5, 85/5
2. Bench
30/5, 50/5, 60/5, 65/5, 67.5/5
3. Rows
35/5, 40/5, 45/5, 50/5, 52.5/5
4. Back raises
(10kg) 3 x 8
Solid session.
Plan now is to revert back to madcow's 5x5 intermediate routine. will start low and keep going till I get back to my former strength levels (strength has been down lately + losing a bit of weight as well).
20 Dec Monday
GPP session
duration: 15 minutes
- warmup
- TFW two hitter-quitter circuit (http://www.youtube.com/watch?v=qvxW1Mlw56U)
2:01
- Pullup ladder
1,2,3,4,5,6
Had originally planned to get up to campus to do tempo runs at the indoor track. Unfortunately, campus shut early today cos of all the snow, so had to improvise and did a quick session at home instead. Short and sweet.
kingcarlos
12-20-2010, 09:17 PM
no more rugby dude? haha. gd sessions btw
Eaglepride03
12-20-2010, 09:30 PM
lookin good in here man. good luck!
Thanks fellas.
KC: back home (HK) for xmas now so hopefully can get a game here before i head back to uni.
22 Dec Wednesday
GPP session
duration: 24 minutes
- warmup
- burpees
2 x 15
- foam rolling + stretching to finish
Was struggling for energy, from jet-lag and general exhaustion from the travel home (via heathrow), but was good to get in a short session, got a bit of sweat going.