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

[toad1]

Tuesday 8/4/13 bw104.8

Deads 60x10 60x10 100x6 140x2 180x3 200x5 212.5x3 212.5x3 212.5x3

Step ups 60kg bbx 10, 20
Pull ups 12 12 10 10 6
Banded good morning 35 25 25 25
Time: 10.33

Sprints '30m' x10 walk back recovery 2mins rest x2


*†*******************************

Thursday 10/4/14 bw 105.4

Press 20x20 20x20 60x5 80x5 90x5 105x5 110x5 114x3 80x6

Front squat 120 8x3
s/s split squat jumps 8x12
s/s box jumps 8x4

DB Farmers Walks 34x2 60x2 48x2
1 min rest

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

Friday 11/4/14

Clean 70kg 10 - 1 ladder
s/s pull ups 10-1 ladder
Time: 16.47

Bb curls 30x15 35x10 35x10 40x10 40x10
Machine curls
Right leg extensions 45x12 45x12 59c12


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

Saturday

12mins of
80kg push pressx5 20kg plate raises x7 press upset
9 rounds

Squat 60x3 60x3 60x3 60x5 110x5

Pulldowns 25x50 36x40 50x25 50x25 21c100

MB twists 8x20 8x20
s/s Mb v-ups 20 20
s/s dead bugs 20 20

nice workouts. How was that 21 rep set squating 100k? I know it's light for you, but that's a big set.

Pretty easy nothing on 50 reps, hardest part is being 'stuck' in the squat stance.

The wods Friday Saturday where brutal esp the cleans.

[toad1]

Monday 14/4/14 bw 106

Squat 20x20 20x20 60x10 110x3 110x3 150x3 150x3 200x3 212.5x3 222.5x3PR 150x12

Press 60x8 6012 87.5x12 87.5x8 87.5x12

Circuit Time: 11.52
16kg kb step ups 10 16 12 10 12
Plyo puss ups 25 10 12 15 20 18
Box jumps 10 6 5 5 5 5

Bike 10mins 4.77k

[toad1]

Wednesday 16/4/14 bw 104.7

Clean 40x3 40x3 60x2 80x1 90x1 94x1 96.4x1 102.5x1 106.5x1PR 110x1PR 112.5x1PR

Circuit Time : 7.46

80kg hang clean x5
12 split squat jumps
80kg push press x10
10 split squat jumps
60kg RDLx20
10 split squat jumps
15kg plate around the worlds x30
10 split squat jumps

3mins rest x2

Rower 200mx5
s/s 10 burpees


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

Thursday 17/4/14 bw 105

Squat 20x20 20x20 60x6 100x6 140x6 180x3 200x3 200x3 200x3 200x3 200x3

Bench (20x20 20x20 60x20 60x20warm up) 107.5x15 12 9
s/s WG pull ups 15 12 9
Time: 5.18

DB row 50x10 50x10 50x10 50x20



The rower supset burpees was hell on earth,the flexibility work i'm doing is allready paying off as thats what's gotten me the squat PR and also the clean PR. I still cant really call my cleans cleans they are very much clean pull reverse curls, i dont think ill ever have the shoulder mobility to be able to rack the bar propery and then the ankle hip mobility to get under the bar in the same movement. Doing snatch later today will very much be the same.

[BobisMighty]

Congrats on the prs man!

[toad1]

Congrats on the prs man!

thanks man

[toad1]

Friday 18/4/14 105.4

Snatch 30x1 30x2 30x2 40x2 50x2 60x2 65x2 75x1

OH Squat 55x4 50x8

swingsx10, squat right hand x10 farmer walk right hand, swingsx10 squat left handx10 farmer walk left hand x4
30kg DB Time: 7.02

machine curls
cable curls

i try not todo snatchs when the come up in CFFB as i cant snatch, its more a wide grip to over head.


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


Saturday 19/4/14 bw 106.2

Deads 140kg Max reps in 30mins
Total reps 112
(2 8 5 5 12 8 10 5 5 6 6 10 8 5 3 6 8 )

Swings 30 swings in 1min 1 min restx5
30kg DB


Rope Pulldowns 45x15 32x30 32x30 32x30 32x30


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

Monday 21/4/14 bw 106.8

Push Press 20x20 20x30 40x20 60x3 60x3 80x3 100x3 110x3 122.5x3PR 127.5x1PR 100x6

'circuit' Time: 12.12
Squat 107x30
1000m row
30 burpees

30 squats at 107 was tough, that whole circuit was tough.


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

Tuesday 22/4/14 bw 104.8

Deficit Deads 60x6 60x6 110x5 150x5 170x5 185x5 205x4 215x5

Farmer Walks 50kg
s/s split squat jumps x12
2mins rest x4

sprints


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

Thursday 24/4/14 bw 105.5

Front Squat 20x20 60x6 80x7 110x3 130x3 150x1 165x1 175x1 182.5x1PR 130x3

Bench Press 20x50 60x15 60x15 105x19PR 105x12 105x13

6 Rounds Time : 3.08
(22KG DB Hang clean x5 s/s split squat jumps x5) x5

sprints


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

Friday 25/4/14

box jumps 1 1 1 1 1 1

On the min for 8 mins
pull ups +20x 3 3 3 3 3 3 3 3
cleans 90x3 90x2 90x1 90x1 90x1 90x1 90x1 90x4

BB Row 90x5 90x5 90x5 90x5 90x5

Cable curls
bb curls

bb incline bench 50x30 70x15 70x12 70x10

Rope pulldowns 50x12 68x12 82x6 41x40 41x30 27x50

sprints

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

Saturday 26/5/14 bw 106.3

5 Rounds
60kg push press 15secs work 45 secs rest 15 15 16 12 17
Pull Ups 15secs work 45 sec rest 11 12 12 10 8
Burpees 15sec work 45sec rest 10 10 8 6 8

Dips 12 6 6 +10x3 +20x3 +30x3 +40x3 +50x3 +60x3PR +50x1 +25x8


10 20KB Swings s/s sprints 3mins rest
3sets 5sets 5sets


************************************************** *********************************8

Tuesday 29/4/14 bw 105


Front Squat 20x20 60x6 60x6 100x2 100x2 110x1 130x3x8(on the min for 8mins)

5 rounds time: 13.32
Press 112x(1,1,1) 112x(1,1,1) 110x(1,1,1) 110x(1,1,1) 110x(1,1,1)
s/s pull ups (1,3,5) (1,3,5) (1,3,5) (1,3,5) (1,3,5)

KB swings s/s sprints 3 sets

4 hurdle hops s/s sprint x5

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

Wednesday 30/4/14 bw 105.2

Sprints 6

Deads 60x6 110x4 150x3 200x3 220x5 240x4PR 232.5x1 200x5

DB Row 64x12 64x20 70x20

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

Thursday 1/5/14 bw 105

CGBP 20x50 60x12 100x5 120x5 135x5 142x4PR 110x15

15 mins of :
20kg thrusters x5 ea 7 push ups 9 box jumps
9 rounds

[toad1]

Friday 2/5/14 bw106.5

Kalsu Time 20mins

5 burpees on the min
Thrusters for the rest of the min untill 100 total thursters
Total burpees : 100
Thrusters 60x8 60x5 60x5 60x3 60x4 60x4 60x2 40x6 40x6 40x6 40x6 40x6 40x7 40x6 40x6 40x6 40x6 40x6 40x6

Facepulls 21x20 21x20 21x20
Reverse cable flies 11x20 11x20
Ropepulldowns 31x20 31x20 31x20 31x20 31x20

BB curls
s/s DB curls

Kalsu is the devil

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

Saturday 3/5/14 bw 107.7

Chins 5 5 5 5 5 5

Squat 20x20 60x10 60x10 110x5 150x5 200x3 200x1 220x1 220x2 237.5x2PR 240x1PR 200x8 140x12

Hanging leg raises 8 8 8 8 8 8
s/s WG pull ups * * * * 5 3 3

Dead bugs 20 20 20
s/s MB Twists 8x20 8x20 8x20


Really happy with the squat PR depth on the 237.5 was a bit iffy so used a spotter for the 240 and it was much better, still dont have the confidence in my knee to trust my self out of the bottom of the squat and i dont wanna completely go for it, i think i may have more in there but hard to tell decided to quit whilst ahead. Core was the other limiting factor in the squat. Stablising the bar and keeping 'it tight' and not leaning forward was the other hard part. I also seem to increasing in weight since adding in sprints, not sure i understand that

[scott_donald]

dam some awesome lifts lately... great work recently sir...

[BobisMighty]

great workouts! it makes sense the sprints would help your squat. just look at a sprinters legs.

[toad1]

dam some awesome lifts lately... great work recently sir...

great workouts! it makes sense the sprints would help your squat. just look at a sprinters legs.

thanks guys, went back to the 'longer distance' stuff i feel i lose more weight doing that but feel better in general with the sprints, so i duno......overall recovery was better with the sprints tho.

[toad1]

monday 5/5/14 bw106.8

Front Squat 20x20 60x6 60x6 100x3 100x7 110x1 135 12x2 (2 reps on the min for 12mins)

4 rounds
(BB hang cleanx1,front squatx1,pressx1 lungx1)x6

40kg 55kg 65kg 50kg

machine curls
BB curls


Rower 3k 14.17

sprints


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

Tuesday 6/5/14 bw105.6

8 sprints

15mins of

60kg cleanx3 5 pull ups 7 press ups 9 box jumps

7 rounds

Bike 20mins 7.4k


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

Thursday 8/5/14 bw 104.8

Pull ups 15 8 10 7 8

Hang Cleans 60x6 60x6 60x6 60x6

OH Squat 20x8 20x8 30x6 30x6 30x6


4 rounds 30secs on 30sec off

12kg DB snatch right arm 17 15 13 13
12kg DB snatch left arm 18 15 13 12
TRX Row 33 26 30 38
Box jumps 16 16 10 10

Incline sprints tredmil 15mins


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

Monday 12/5/14 bw 104.7

Press 20x20 20x20 60x5 60x5 80x5 100x5 110x5 120x1 90x11

Squat 60x12 60x8 100x6 100x6 100x6 140x21 140x15 140x9
s/s Dips n/a n/a n/a n/a n/a 21 15 9

Ropepulldowns 25x30 41x30 41x20 50x12 21x80
BB Curls

X-trainer 20mins 3.03k

press was good for this one, decided not to use my belt so they are kind of PRs but not. The 21,15,9 squat s/s dips was brutal.

************************************************** ***********************8

Tuesday 13/5/14 bw104.4


Dead : 1 dead every 30secs for 15mins @185KG
60x6 60x6 100x3 140x3 185x32(lost count did an extra min)

Pull ups 11 15 12

6rounds

20kg bag to shoulders 10 resp
s/s sprints

Bike 10mins 4.30k

Really liked this workout the deads where brutal.


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

Thursday 15/5/15 bw 104.2

Bench 20x50 60x15 60x15 100x5 120x5 120x5 145x3 150x4 142.5x5 100x8

BB Incline 50x25 50x18


4 rounds
1 round is 3 cycles of
Front squat 145x2
20kg plate front rasies x10
5 pull ups

2mins rest

only did two rounds at 145kg front squat did the last two rounds at 130

20kg KB swing tabata

Rower 1k 4.10mins

core was smashed during that workout, a little disappointed with my bench here but 145x3 is a self PR so ill take that.


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

Friday 16/5/14 bw104.4

Clean 40x3 40x3 60x3 80x3 92.5x3 97.5x3
Clean pull 130x5


Five Rounds
50kg BB Hang clean and press 15sec on 45sec off 6 6 6 5 5
+10kg pull ups 15sec on 45sec off 6 8 10 5 6
burpees 15sec on 45sec off 10 11 10 10 10

DB Floor Press 36x20 36x15
BB Decline Bench 20x50 60x30 80x15
Machine curls
Cable chest press 32x10 21x40 25x25

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

Saturday 17/5/14 bw 104.8

Trapbar deads 65x10 105x8 145x3 200x3 200x3 200x5 200x5 200x6 200x5 200x5 200x5 200x5 200x6 200x2

BB Row 20x10 60x6 100x15 100x8 100x8 100x10 100x10 100x12 100x12 100x8 100x15 100x10


One of the guys on my ******** has been doing 200rep challenges. So the general idea for today was 200reps at 200kg deads but i bailed at 50ish reps in around 30mins as there was no way i was getting 200 reps for deads. So then went for 200reps at 100kg BB row but again decided to stop after about 15mins as i would have taken too long to get to 200reps.

[toad1]

Monday AM 22/06/15 bw 105-108kg??

DB Split Squat 12x6 12x6 12x6 12x6
DB Step ups 8x5 8x5 8x5
Leg Press 40kgx12 80kgx12
Leg extension 35x8 50x8 50x8 70x8 70x8 70x8 70x8 40x20
Leg Curl 20x8 30x8 30x8 30x8 30x8
Leg Press 100x12 150x12 150x12 200x12 200x12 200x12
Squat 20x8 60x8 60x8 60x8
s/s Behind Neck Press 60x8 60x8 60x8
Chins 6 6 6

Haven't been on here for a while, went back to the old way of logging in books, build up a few since my last visit and also a few injuries. Currently awaiting the results of a scan on my left knee. This was my first leg session since March, been way to long.

[BobisMighty]

Glad to see you're back! Shame about your knee. What do they think might be wrong with it?

[scott_donald]

what happened to your knee???

i tore my patella tendon last march its semi recovered then it went again end of September... now finally feeling good again... lots of physio, stretching and rehab work....

[toad1]

Glad to see you're back! Shame about your knee. What do they think might be wrong with it?

what happened to your knee???

i tore my patella tendon last march its semi recovered then it went again end of September... now finally feeling good again... lots of physio, stretching and rehab work....

Found out yesterday that ive torn the cartilage on the outside of my left knee. So thats cartilage tears on both knees Atleast i should get a quicker opp this time as im paying for it even with medical insurance

You still playing Scott, cant remember if you said you had stopped for good? Pretty sure theres a rumour going round that OP guy at gala has been playing for years without his patella tendon

[toad1]

Wednesday 24/06/2015 bw 110kg

Chins 6 +7x6 +10x6 +10x6 +10x6

BB Bench 20x20 20x20 60x12 60x10 100x9 120x3 140x5 140x5 140x5 140x5 100x12

DB Incline Bench 30x12 30x12 30x12
s/s DB Incline Flies 20x6 20x6 20x6
s/s DB Row 50x8 50x8 50x8

Lat Pulldowns 'level 20' 5sets of 10

DB lateral raise 15x8 15x8 15x8

DB Hammer curls 20 2xMax Reps- (didnt count)

Prowler 8x20 with 100kg 4x10 with 150kg

First time flat benching since my knee injury in the first week of march. I have been doing alot of incline work recently and will return to more incline bench. i wanted to try some flat bench now i know whats wrong with my knee as i couldn't bench the first few weeks post injury.

[toad1]

Friday 22/06/2015

Pull ups 10 10

DB Incline Bench 22.5x12 22.5x12 32.5x8 50x8 50x8 50x6 40x8
s/s Press up 10 10 10 10 10 10 10

RDL 60x8 60x8 60x8 60x8
s/s BB Glute Bridge 60x8 60x8 60x8 60x6

Deadlift 60x6 60x6 60x6 110x1 110x1 150x1 150x1 180x1 180x1

Shoulder Shocker 3x10
(seated plate raise 20kg, seated db lat raise 7kg,seated db press 25)

DB Hammer curls 7x10 10x10 15x10 15x10 15x10 15x10 15x10

Standing Lat Pulldown 'lvl12' 5x20

[toad1]

Saturday 27/06/2015 bw 109kg (scales arent great)

Pull ups 10 5 10 6

Trapbar clean pulls 60x3 60x3 60x3 60x3

Sled Sprints +30kg 20x20m in 45secs
+30 2x40m

Sledgehammer tyre strikes 10 10 10 10
s/s MB Slams 10 10 10 10


Was good to get outside and do some form of running in almost sun. Sled weren't to hard or too easy original plan was to do 40x40m in 60secs but after a few runs at 20m i knew 40m would have been to far.

[toad1]

Monday 29/06/15

Chins 6 +12.5x6,6,6

BB Incline Bench 20x20,20 60x8,8 80x8 100x8 120x8,8,6

DB Incline bench 30x12,12,12
S/S DB Row 50x12,12,12

Lat pulldowns 'lvl 21' 4x12

DB lat raise 15x8,8,8,8

Dips 8,8,8,8,8
S/S db hammer curls 17.5x8,8,8,8,8

Met Con Circuit
Sledgehammer strikes 20 20 20 20
MB slams 20 20 20 20
24kg KB swings 20 20 20 20
(rest one circuit behind)

80kg tyre flips x3 into 50m sprint walk back recovery x6