east2 to prem1 in a season and me trying to stay there.

[toad1]

Congrats on the front squat and back squats prs! great numbers.

Thanks bud, totally missed your other post.

That's two big goals of mine achieved, almost in that lost feeling now. Guess ill just need to set a new number to achieve but 180kg bench and 250kg may not be realistic and are a quite a fair bit away and not really a priority now. 235 will come soon and ill hopefully hit 240 before the start of the season but getting 230 was the big goal and it feels like its taken me forever to bench 160. So happy with both.

[toad1]

Wed 3/7/13 bw106

NG Chins 10 10 10 5

Deads 60x6 100x6 140x4 150x1 150x1 150x2 150x1 160x1 160x4* 180x1* 190x1* 200x3* 220x1* 140x3

BB Row 60x10 100x5 100x5 100x5 130x1

DB Curls 10x10 12x10 12x10

Plank Shoulder Touches 10 10 10
s/s Dead bugs 20 20 20

MB Twists 7x30x3

*underhand.

[toad1]

Friday 5/7/13

NG chins 10 10 7

Circuit 10 stations 30secs work 15sec rest x4 2mins between rounds


************************************************** ****

Monday 8/7/13 bw 106.1

Squat 20x10 60x6 110x6 150x5 195x2 195x2 195x2 195x2 195x2 195x2
(2mins rest between sets of 2)

NG Chins 5 5 5

Nordics 5 5 5

Circuit 6 stations 30sec work 15sec rest x3
(plate around the worlds, seated box jumps, MB slams, clean & press, prone row, battling ropes)

Plank Walkouts 8 8 8

BB curls 20x50


************************************************** ********************

Wednesday 10/7/13 bw 105.9

BB Row 60x5 80x5 110x5 110x5 110x5

RDL 60x5 90x5 90x5 140x5 140x5 140x5

DB Row 40x10 44x10 44x10
s/s DB shoulder press 30x10 30x10 30x10

Core Circuit
MB V-ups 8x10,10,10
Plank shoulder touches 10 10 10
Dead bugs 10 10 10
DB Culrs 10x10 10x10 10x10


Tredmill 40sec on 20sec x15 total distance 3.05k.


Pre-season is talking it's toll big time, allways tired allways last for sprints. Still don't like RDLs. Everything else is ok. The circuits are rough and completely fry my forearms.

[toad1]

Friday 12/7/13 bw106

Squat 20x12 60x6 100x8 150x5 192.5x5 192.5x5 192.5x5

BB Bench 20x20 60x15 100x8 120x3 135x5 135x5 135x5

Bench Glute bridge 50x10 90x10 90x10 105x10

DB Post flies 16x10 16x10 16x10

DB curls 12x10 12x10 12x10
s/s DB Skulls 24x10 24x10 20x10

MB Finisher 5kg 2x20
(slams, press, twists, throws)

Calfs were ruined from last night, think i may have particially torn my left calf but it isnt that bad. Squats and bench at that weight was tough.

[toad1]

Monday 15/7/13 bw 106.4

Squat 20x12 60x10 100x8 140x6 185x2 185x2 185x2 185x2 185x2 185x2
(2mins rest between work sets)

NG Chins 5 5 5 5 5

Nordics 6 6 6

Circuit 8 stations 30sec on 10 off x3
(battle ropes, box jumps, MB slams, farmers walk, clean & press, plater around the world, MB v-ups, prone row)

Plank series 3x2mins

Circuit fried man hands and i was shaking like a sh!ting dog doing the last set of rows couldn't hold the bar at all. Squats felt good at that weight

[toad1]

WED 17/7/13 bw106

BB Row 20x12 60x8 80x5 100x5 110x5 115x5 125x5* 110x5

RDL 60x5 60x5 100x5 100x5 130x5* 130x5* 150x8*

Single arm DB Row 46x10 46x10 54x10*
s/s Standing DB Shoulder Press 32x10 32x10 32x10

Core Cirucuit

MB V-UP 10x10 10x10 10x10
Plank SHoulder touches 10 10 10
Deadbugs 10 10 10

NG Chins 10 +5x6 +5x3 +5x3 +5x4 +5x4 +5x3 +5x2 +5x4 +5x1


Still don't get how todo RDLs proper, they just dont feel like they do anything. Rest was good.

[toad1]

Friday 19/7/13 bw 106.4


Squat 20x20 60x10 100x9 150x3 190x5 190x5 190x5 190x5 190x5

Bench 60x25 100x12 110x8 135x5 135x5 135x5 135x4 135x5

Glute Bridge 70x10 110x10 130x10
s/s Post Flies 16x10 16x10 16x10

DB Curls 14x10 14x10 10x10
s/s DB Skulls 22x10 22x10 22x10

5kg MB Finisher 2x20
(slams, press, twists, throws)

Plank Series 2x2mins


************************************************** **************

Saturday 20/7/13 bw 107.5

Squat 20x20 60x15 100x10 140x6 180x3 200x2 200x2 210x2 215x1 220x1 140x12 140x15

Rope Pulldowns 27.5x25 20x30 20x30 20x30 20x30

EZ Curls 15x50 20x30 20x30

Bike 10mins



Squats on friday night were tough. Just decided to do some extra squats on sat but my elbows were feeling sore for some reason, so i stopped at 220 and it wasn't one of my better reps. Bench was hard on friday had a few 'finger assisted' reps in there. I also can't seem to shift anyweight. Normally i lean out abit during pre-season this year i'm staying around the same which is disappointing.

[BobisMighty]

Strong squats man. Sorry i've been away for a while. With rdls, are you bending your knees? I found with most of my clients they didn't feel anything because they sort of mini squatted the weight down, rather than pushing their hips back and feeling the stretch in their hamstrings.

[toad1]

Monday 22/7/13 bw107.5

Squat 20x20 60x15 100x10 150x2 185x2 185x2 185x2 185x2 185x2 185x2

NG Chins 3 3 3 3 3 3 3 3 3 3

Plank Series 2x2mins

DB Curls 10x12 10x12 10x12 10x12

Spin Bike 30sec on 10sec off x8 x2
(2mins rest between sets)


I think i've pulled my groin/glute on my right side hard to tell as it's bang in the middle of both and doesnt quite feel like glute or groin. Did on my last rep with the squats which very feeling pretty easy and good.

[Bignik92]

do you just pick random excercises you feel like doing in workouts or is their method to your choices?


Strong squats btw mate

[BobisMighty]

Monday 22/7/13 bw107.5

Squat 20x20 60x15 100x10 150x2 185x2 185x2 185x2 185x2 185x2 185x2

NG Chins 3 3 3 3 3 3 3 3 3 3

Plank Series 2x2mins

DB Curls 10x12 10x12 10x12 10x12

Spin Bike 30sec on 10sec off x8 x2
(2mins rest between sets)


I think i've pulled my groin/glute on my right side hard to tell as it's bang in the middle of both and doesnt quite feel like glute or groin. Did on my last rep with the squats which very feeling pretty easy and good.

Might be a sports hernia, which is just a small tear near the hip flexor. I have something like that on my right side.

[Bignik92]

Might be a sports hernia, which is just a small tear near the hip flexor. I have something like that on my right side.

sports hernia ruined my pre season last year and im adamant ever since i had it ive favoured one side when squatting....

had to take so long out to prevent it becoming a full blown hernia and requiring a gauze

[BobisMighty]

sports hernia ruined my pre season last year and im adamant ever since i had it ive favoured one side when squatting....

had to take so long out to prevent it becoming a full blown hernia and requiring a gauze

I'm positive i got mine because the floor in my gym is un even by the squat rack.

[Bignik92]

I'm positive i got mine because the floor in my gym is un even by the squat rack.

sounds quite likely.

Cant remember how i did mine, I think it was lifting a bench clamp at work which weighed a ton :/

[toad1]

Strong squats man. Sorry i've been away for a while. With rdls, are you bending your knees? I found with most of my clients they didn't feel anything because they sort of mini squatted the weight down, rather than pushing their hips back and feeling the stretch in their hamstrings.

I was trying to do them as straight legged as possible and also lift my toes as i go down. I thought i had a pretty good hip hinge movement and i try do them like a good morning only holding the bar. To be honest i flat just don't like them anyway.

do you just pick random excercises you feel like doing in workouts or is their method to your choices?


Strong squats btw mate

There is method to the madness just not my method, i'm following(or was) a program that has been made up for our team. if it was my choice i would just squat every workout. The squat %'s seem loosely based off a program called the 'Russian masters program' and the rest is really just posture and hamstring work when you think it through.

Might be a sports hernia, which is just a small tear near the hip flexor. I have something like that on my right side.

sports hernia ruined my pre season last year and im adamant ever since i had it ive favoured one side when squatting....

had to take so long out to prevent it becoming a full blown hernia and requiring a gauze

I'm positive i got mine because the floor in my gym is un even by the squat rack.

sounds quite likely.

Cant remember how i did mine, I think it was lifting a bench clamp at work which weighed a ton :/

I hope i don't have a sports hernia and its just a small tear or strain or anything, from a muscle not really being used before. I really can't be doing with another long term injury. If this one is playable i'm playing with it. Fells like i've almost had two years out an i was just getting my fitness back. The kit in my gym is good and if i've got one it will be from squating 'too' deep and using 'too' much weight (which isnt possible!).

[toad1]

Friday 26/7/13 bw 106.6

BB Bench 20x30 60x6 60x12 60x12 100x8 120x6 135x3 135x3 135x3 107.5x17PR

BB Row 60x10 60x10 100x5 115x5 115x5 115x5

Circuit 30sec on 10sec off 90sec rest x4
(lat pulldown, battling rope, seated curl to press, push ups)

Plank Series 2x2mins


************************************************** **************************

Saturday 27/7/13 bw 106.6

Mill Press (90x1, 90x1, 90x1) x5
s/s Chins (1,3,5) x5
Time: 10.03

BB Bench 100x21(15,6) 100x15(12+3) 100x9
s/s DB Row 40x21 40x15 40x9

50kg BB Complex
(row x7, hang clean x7 push press x7)
8 rounds in 10mins

Facepulls 20x15 20x15 20x15 20x15

Plank Series 2x2mins
8 KG MB twists 20 20 20

Bike 4 mins tabata 2k

[toad1]

monday 29/7/3 bw107.2

BB Bench 70x20 70x20 120x5 135x5 135x5 135x5

CHins 5 5 5

RDL 60x8 100x8 60x8 60x8 80x8 70x8

Post Flies 12x8 18x8 14x8

DB Curls 12x8 12x8 12x8
s/s DB Skulls 20x8 20x8 20x8

Paloff Press 8 8 8

Plank Walkouts 8 8 8

Rower 2k 8.20mins


Think i need to up my conditioning work, once my 'groin' is fully healed ill go at the cardio/conditioning even harder. Just to fat right now and i can't seem to shift the flab.

[toad1]

Friday 2/8/13 105.5

Bench 20x20 60x20 100x12 120x5 145x3 145x3 145x3

Glute Bridge 70x8 90x8 135x8 135x8
s/s DB Row 40x8 40x8 40x8 40x8

DB IYTx21 7 9 9

NG Chins 5 +2.5x5 +2.5x5 +2.5x5 +2x5x6

MB Finisher 5kg 2x20
(slams, press, twists, sit up throws)


************************************************** ******************************************

Friday 9/8/13 bw 106.4

Bench 20x20 60x20 60x20 100x5 120x5 145x3 145x3 145x3
s/s Squat 20x20 60x6 60x6 60x6 90x6 100x6 120x6 130x6

DB Row 46x10 46x10 46x10
s/s DB IYT 21 8 8 8

NG Chins 5 5 5 5

MB Finisher 3x20
(slams, press, twists, sit up throws)

Deads 60x6 100x6 140x2 170x3 190x1



Had extra rugby training last few weeks and i've only been able to get to the gym on friday nights. Groin is still a bit away but i can run on it now, squating is still sore as was deadlifts. Need to work on building it up/letting it recover.

[toad1]

Wednesday 14/8/13 bw106.1

Mill Press 40x12 70x8 80x6 90x6 100x3 105x3 105x3
s/s NG Chins 5 5 5 6 +6.5x5 +6.5x3 +6.5x5

Squat 60x6 60x6 60x6 100x3 140x5 160x5

DB Floor Press 30x30 40x8 40x8

BB Curls 40x13 40x12 40x14
30sec on 90sec off

Plank Series 2x2min

Rower 2k 8.07mins

************************************************** ************************

Friday 17/8/13 105.9

Bench 20x20 20x20 60x12 100x5 120x5 140x3 150x2 150x3 152.5x2

NG Chins 5 +10x3 +15x3 +20x3 +22.5x3

Vert Jump 22.4

MB Finsher 3x20

EZ cable curls 20x20 36x20 45x20


************************************************** ************************************


Wednesday 21/8/13 bw 106.5

Squat 20x20 60x10 60x10 100x10 100x10 120x6 140x3 160x3 170x3 180x3 100x10

Deads 100x5 140x5 170x5 200x3 220x1
s/s Pull ups 5 5 5 5 5

DB IYT 21s 7.5x3

DB Curl Pyramid 7.5x8 10x8 12.5x8 10x8 7.5x8

Planks on Med Balls x4




Keep forgetting to update my workouts. Still having a bit of trouble with my groin although its getting a lot better, stability is still an issue with squats but strength feels like its almost there. Deads felt pretty fast. Shoulders are also starting to feel beat up from the contact in games an training. I also need to get in more cardio work

[toad1]

Friday 23/8/13 bw 105.8

BB Bench 20x20 60x10 60x10 100x6 112x6 112x6 112x6 112x6 112x6 112x6
s/s DB Rear delt flies 2.5x10 2.5x10 2.5x10 8x10 8x10 8x10 8x10 8x10

DB Incline 30x15 30x15 30x15
s/s DB Row 30x15 30x15 30x15

Pull ups 5 5 5 5

Ropepulldowns 18x20 50x15 50x15 50x15

Machine Curls 25x15 25x15 25x15


Random Friday night beach weights


************************************************** ***********************************************


Wednesday 28/8/13

Squat 20x20 60x10 100x10 140x5 140x5 160x5 170x5 100x8

Bench 20x20 60x20 100x10 120x6 132x5 132x5 132x5

BB Row 60x5 90x5 110x5 110x5 120x5*

Glute Bridge 80x10 110x10 140x10 140x10
s/s Seated DB Press 20x10 25x10 28x10 28x8

BB Roll Outs 3x10

Pull ups 5 5 5 5
s/s DB Curls 12.5x8 12.5x8 12.5x8 12.5x8


Start of IN-Season Programme


************************************************** *************************************

Mondat 2/9/13 107.5

Deads 60x5 60x5 100x5 140x5 180x5 200x5 220x5

NG chins +5x5 +5x5 +5x5

RDL 60x5 80x5 80x5 80x5

DB Shoulder Press 24x6 32x6 32x6
s/s DB Prone Row 24x6 24x6 24x6

MB V-ups 8kg 8 8 8
s/s Russian Twists 8kg 20 20 20

Single Arm cable curls 25x8 27x8 27x8 32x8

DB Curls 8x15 8x15

Tred 17mins 80 on 40 off 3.26k


Quite possibly one of the most hungover workouts i've ever done, happy to have my deadlift back upto standard. Thought id hit a new PR but its an equal PR so that'll do. Seriously close to being sick on the tredmill gagged a few times.

[toad1]

Wednesday 4/9/13

Spin bike 10mins

Squat 60x10 60x10 110x5 110x5 130x5 140x5

BB Bench 20x50 20x20 60x15 100x6

Mill Press 60x8 80x8 80x8 80x8
s/s BB Row 60x8 80x5 80x5 80x5

BB Glute Bridge 60x8 110x10 150x10 150x10
s/sDB IYT 21s 6 6 6 6

BB Rollouts 8 8 8 6

SPiN 30 on 30 off x10


Shoulders are/were feeling pretty banged up, keep talking big hits and living in permanent stinger mode, dont really have any restricted movement just sore all the time. Cant get much lifting done the now with my groin & shoulder being sore. Trying todo extra cardio but not really getting enough in

[toad1]

Monday 9/9/13 bw 107.1

Deads 60x6 100x6 140x6 180x5 220x5 230x5PR 200x5

Pull ups 3 3 3 3 +10x4 +10x5 +10x3 4

RDL 60x5 60x5 80x5 90x5 60x5

CGBP 20x20 40x12 40x12 40x12 40x12 40x12 70x10 70x10 90x10 90x10 90x10

MB V-ups 8x8 8x8 8x8
s/s MB twists 8x20 8x20 8x20
s/s DB Curls 8x8 8x8 8x8

Tredmil 30on 10 of 8mins 1.6k


The deadlift PR was horrible hitched out 3 of those five reps but the bar was flying up to my knees, was just struggling to lock out tonight. I wonder if thats done to my shoulders still be sore. Pull ups where painful and that treadmill work was henious.

[toad1]

Wednesday 11/9/13

Squat 60x6 60x6 100x6 100x6 140x5 140x5 140x5
s/s Bench 20x20 60x12 80x10 110x6 110x10 130x8

DB Row 53.25x8 53.25x10 65x10 45x12

BB Glute Bridge 80x10 140x10 160x10 170x10
s/s DB Press 20x10 20x10 20x10 20x10

BB Rollout 3x10


************************************************** *****************************************

Friday 13/9/13 bw106.3

Lat Pulldown 45x12 72x8 53x12 64x12 64x12 64x12 64x12 64x12

Mixed Chins 6 5 4 2 4 2 3 5

BB Row 60x8 60x8 90x6 90x6 105x6 105x6

DB Incline 26x20 26x20 40x12 40x10 50x6 26x30
s/s DB Row 26x20 26x20 40x12 40x10 50x6

DB Curls 12x10 120x10 12x10

BB Curls 30x8 35x8 35x8 45x8

BB Circuit 30kg 3x20
(mill press, BNP, good morning)


************************************************** ********************************************

Monday 106.8

Deads 60x6 60x6 100x4 140x5 180x5 220x5 220x5 220x5

Hang Power Clean 60x5 60x5 60x5

RDL 60x5 60x5 60x6

Pull ups 6 5 5 8

Seated Row (7.5kg plates) 5x20 10x10 15x10 15x10 15x10 8x20

Deadbugs 20 20 20
s/s Plank walkouts 8 8 8

DB Curls 10x10 10x10 10x10

Tred 30 on 10 off 10mins 2.07k

************************************************** ******************************************

Wednesday 18/9/13 106.3


Hang clean 40x5 40x5 50x5 50x5 50x5 50x5 50x5 50x5 50x5 50x5 50x5 50x5 50x5

BB Bench 60x20 85x15 115x6 130x5 145x5

BB Row 60x5 100x5 100x5 100x5

MB v-ups 10x15 10x15 10x15
s/s MB Twists 10x20 10x20 10x20

Spin 30 on 10 off 10mins


Had a few issues trying to get my net to work so not updated for a while. I didnt realise untill writing that out that it's been quite a while since ive set a PR, had/have a few knocks(groin, shoulders) that i'm getting over so its not that big an issue but id still like to be hitting something new soon. Decided i'm going to try learn how to clean, so the clean work tonight was A LOT of technique work and i've got lots to work on. I'm happy my bench and dead are getting close to my maxes again.

[toad1]

Life and injuries seem to be getting in the way of keeping this thing upto date.

I've now done my knee again but this time i'm hopeful its not ligaments or cartilage physio currently thinks i have a heamatoma and my knee is just badly swollen.

not sure of the dates of these workouts but here they are, but my bench is going well and i have started to try and learn to hang clean but my coaches think it's pretty pointless as i pretty much need new shoulders as my shoulders are that big and rounded.

************************************************** ***************************

Wednesday

BB Bench 20x20 60x10 60x12 100x12 120x5 137x3 137x3 140x4

BB Row 60x12 60x12 100x5 120x5 120x5 120x5

GLute Bridge 100x10 100x10 100x10
s/s DB Press 25x10 25x10 25x10

BB Rollouts 8 8 8

Hang Clean 60x5 60x5 60x5 60x5 60x5 60x5

************************************************** ************************

Friday BW 106.5

Pull ups 5 5 5

BB Bench 60x15 60x20 100x12 100x12 120x10 140x7PR 150x5PR 120x12

BB Curls 40x8 40x8 40x8 40x8 40x8

KB Swings 20x(10,15,25,50)x3
s/s pull ups 1 2 3

Did this a night before, 70 mins on the sat wasn't the best idea but i did think i was on the bench.

************************************************** *****************************


Wednesday 2/10/13

Pull ups 4 5 5 5

BB Bench 60x25 100x15 120x3 140x3 140x3 142x3

BB Row 60x10 100x5 100x5 100x5

BB Glute Bridge 80x10 120x10 120x10 120x10
s/s DB Press 28x10 28x10 28x10

BB Rollouts 8 8 8

Hang Clean 50x5 50x5 65x5 65x5 65x5

************************************************** *********************************

Friday 11/10/13 106.5

BB Bench 20x30 60x20 100x10 117.5x6 117.5x6 117.5x6 1175.x6 117.5x6 117.5x6

CG BP 60x20 60x15

Lat Pulldowns 45x15 63.5x6 68x6 68x6 68x6 68x6 68x6 50x12

Chins 5 5 5 5 5 5

MB twists 8x20 8x20 8x20
s/s Deadbugs 12 12 12
s/s DB Curls 10x12 10x12 10x12 10x12

Machine Curls 25x12 30x12 30x12 32x12

Standing one arm cable curl 25x10 41x8 41x8 41x8

First session with a dud knee did it on the tuesday, i was thinking about running smolov jr but knee isnt strong enough to give me a base to bench yet. Ill see how it feels on wednesday but i'm thinking this could be at least a few weeks. hopefully my knee is just swollen.

[BobisMighty]

How's your knee?

[toad1]

How's your knee?

Knee's good now, thanks.

Haven't updated this in ages, i think ive got close to a full book of workout to up load.

I did the 10,000 KB swing challenege in Jan but did over 17,000 instead of just 10, 000. Best thing ive ever done, feel so much fitter and flexible, sorted out a lot of problems.

[BobisMighty]

Knee's good now, thanks.

Haven't updated this in ages, i think ive got close to a full book of workout to up load.

I did the 10,000 KB swing challenege in Jan but did over 17,000 instead of just 10, 000. Best thing ive ever done, feel so much fitter and flexible, sorted out a lot of problems.

Nice! I'll have to try that.

[toad1]

need to start updating this again!

few PR updates bench is sitting at 150x5, 160x3 and 165x2

squat is down a bit at the mo, just started squating again after a full season with no heavy squats, got back up to 205x3 tonight which was good.

cant really say i've done deadlifts much recently either, been a strange rugby season of lifting was fallowing the program being writing for me by the clubs s&c coach was a good program mostly strength based but with also alot of posture and core work.

I got my front squat up to 180 but again i'm not to sure when i did that either.

right now i'm trying to cut weight, i've been sitting around 107-108kg for most of the season and year which is just to much and i'm just to fat, so my main goal now is to cut weight and get back down to 100-102kg.

I've also just started following crossfitfootball as it's something different.

so tonight was..........


monday 31/3/14 bw106.7

Squat 60x20 60x10 140x6 170x3 190x3 205x3 140x6

Press 60x5 60x6 75x10 75x10 75x10

12mins of :
4 pull ups, 6 clap press ups, 8 broad jumps.
9 total rounds

Bike 20mins 9k.

[toad1]

Wednesday 2/4/14 bw105.7

Deads 60x6 60x3 100x3 140x2 140x6 180x3 200x3 220x3 235x3

12 mins of : 7 rows 7 cleans 7 push press
60kg BBx2 50kg BBx6

8x200m 20sec rest


Conditioning was tough after going for a 3 rep max on deads, happy being 5kg under my PR whilst trying to cut.

[toad1]

Friday 4/414 bw 106.5

squat 100kg 21 15 9
s/s DB swing 30x12 30x15 30x9
for time: 4.34

BB Floor Press 20x50 60x12 100x2 120x2 140x1 140x1 150x1 150x1 100x10 100x10 60x25

BB Curls 40x10 40x10
Machine Curls 23x15 23x15 23x15

************************************************** *******************************

Saturday 5/4/14 bw 106.5

Hang Clean 40x3 40x3 60x2 70x2 80x1 85x1 92.5x1 80x5

2mins press ups 2mins rest 2mins chins 2mins rest 2mins row 2mins rest x2
110/29/525m 124/20/503m

************************************************** *****************

Monday 7/4/14 105.4

Front Squat 20x30 60x5 100x3 100x3 150x1 160x1 170x1 170x1 150x3 120x5

BB Bench 60x30 60x30 110x3 130x3 150x3 150x3 150x3 100x20

6rounds for time : 11.14
50kg BB lungesx12 5 burpees 12 dips

Rower 200m x5
s/s 20 20kg KB swings x5
time: 4.27 on the rower