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

Wednesday 19/09/12 bw102.7

[b] TJM 3s Rez[/b]

Push Press 20x20 60x5 70x5 80x3 95x2 100x1 115x1 [b]120x3PR[/b]

Clean Pull 60x3 100x3 120x2
Deads [b]150x2PR[/b] 185x3 210x3 235x3*

Dips +20x21 +20x20 +20x10 +10x12 +10x20 +10x17

EZ Curls 30x25 30x15 30x20 30x15 30x25

Rope Pulldowns 59x15 59x15 45x15

My Push press wasn't great tonight they just didn't feel right and i didn't feel strong either but i guess i should take a PR considering i ran a month cycle of TJM is 10 days.My Deads didn't feel great either i seem to have lost alot of my speed in the middle of my deadlift, i had to hitch the 3rd rep at 235 to get it over my knees and it was a pretty poor set of 3 tbh. Off the floor and lock out felt great it was just the middle part of my dead that was weak which used to be my strong part i think my hamstrings have become weaker with all the glute and quad work i'm doing for my knee.

on a brighter note i had my first full training session in a year last night so i'm wondering if that also played a factor in the gym tonight and i'm also going on holiday on sunday for a week so ill get a good weeks rest in before the real fun starts trying to get match fit again. i also seem to have lost a bit weight as i've started running alot more as well.

[QUOTE=JT4Rugby;949119593]Strong push press! I can never perform that properly, too used to overhead press. Nice volume of chins/ pull ups. Looking strong.[/QUOTE]

Thanks bro, i find push press really easy. my bar path and form are still off a bit because of my knee and everything else but i'm getting there. this probably isnt the best advise ever but just start cheating and using your legs when you overhead press and you'll slowly get there if you want to push press, you could allways try jerks aswell as i find jerks alot more explosive and 'violent' than a push press.

Congrats on the PR's!

Monday 8/10/12 bw 104

[b] TJM PP 10s int[/b]

Push Press 20x30 60x10 75x5 85x5 90x10 90x10 90x15

BB Bench 60x10 82.5x10 82.5x10 82.5x10 82.5x10 82.5x10
s/s BB Row 60x10 82.5x10

BB Row 82.5x10 82.5x10 82.x5x10 82.5x10

Clean Pull 82.5x3 100x3 120x3

Deads 150x5 190x6 230x(3*+2)

Mill Press 60x25

*straps

Happy with that for my first real session back from my holiday. I went to the gym last monday but the whole week was a complete right off and i may just pretend i never went last week. I managed the minimum for TJM 10s and couldn't dead more than 170 so i just walked out. I've decided to run Boring But Big again only this time i'm going to do it for BB Row as well. I think my deads are now better without straps, they feel alot faster and better with the mixed grip compared with double overhand when i use straps.


[QUOTE=BobisMighty;951426903]Congrats on the PR's![/QUOTE]

Thank man.

Solid workout after coming back from holiday. How's the knee?

Wednesday 10/10/12 bw 103.5


Chins 10 10 10 10 8

Squat 20x30 60x6 100x6 140x6 180x2 180x2 180x3 160x5 60x20

Mill Press 65x10 65x10 65x10 65x10 65x10

DB Row 44x10 44x16 44x25

Stab Ball Hamstring Curls 12 12 12


Squats were tough tonight feels like ive developed this new muscle called a hamstring. My hamstrings have never felt so worked during squats ever, my form was looking good and my depth looked respectable for once. I'm sticking with the 5x10 BBB assistance work.


[QUOTE=BobisMighty;961377443]Solid workout after coming back from holiday. How's the knee?[/QUOTE]

Thanks man, knee is going well thanks. I should get my first run out in over a year on sat. Can't wait for it.

[QUOTE=toad1;962067493]
Thanks man, knee is going well thanks. I should get my first run out in over a year on sat. Can't wait for it.[/QUOTE]

Good luck, I haven't played for a while now either, will be interesting to see how you get on seen as i'm in a similar situation.

What sort of level are you going to be playing at?

[QUOTE=CasinoApe;963524443]Good luck, I haven't played for a while now either, will be interesting to see how you get on seen as i'm in a similar situation.

What sort of level are you going to be playing at?[/QUOTE]

Thanks, i got 20-30mins for our 2s on saturday, my knee went well and i was good to finally get a run out again.. my back got sore from scrumaging towards the end but it's definatly the most injury free i've felt for a long time, possibly ever. Got four stitches in my chin for my troubles though.

Glad to see you back out there.

Saturday 20/7/12 bw 104.5

[b] BIG 4 Saturday (PP TJM 10s rez)[/b]

Push Press 20x20 60x6 70x5 85x3 95x1 100x13 [b]PR[/b]

Deads 60x6 100x6 140x3 195x5 225x5 [b]250x 1PR[/b]

Bench 82.5x10 82.5x10 82.5x10 82.5x10 82.5x10

Squat 60x6 100x6 140x6 140x6 140x6 140x12
s/s NG Chins 3 3 3 3 3

Rope Pulldowns 32x10 42x8 50x8 64x8 73x8 77x8 82x8 50x23

X-trainer 20mins 3.3k
Bike 5 mins tabata.


My games got canceled today so i thought id get a gym session in as i haven't done anything all week, as i don't have a car and can't make training or the gym.
Pretty happy with that, got a push press PR maybe could have got more but my bar path/movement pattern wasn't great and i got a new RAW deadlift PR, i think i'm definitely better deadlifting with just chalk. The last set of squats was brutal. Fitness could be better.


[QUOTE=BobisMighty;964447103]Glad to see you back out there.[/QUOTE]

Thanks

congrats on the PR's man!

Friday 26/10/12 bw 103.3

[b] TJM press 8s acc[/b]

Push Press 40x8 60x8 90x8 90x8 90x8 90x8 90x15

Bench 60x10 82.5x10 82.5x10 82.5x10 82.5x10 82.5x10

Pull ups 7 6 6 6

Cable Curls 27.5x15 45.5x8 45x8 45x8 45x8 45x8 45x8 45x8 45x8 50x8 59x8

Standing Cable Rows 27.5x20 27.5x20 45x5 54.5x5 59x8



[QUOTE=BobisMighty;968377893]congrats on the PR's man![/QUOTE]

Cheers man.

Monday 29/10/12 bw 104.3

[b] 531 dead 3x5[/b]

Deads 60x8 100x6 150x5 175x5 [b]200x8PR[/b] 160x6

Bench 50x20 82.5x10 82.5x10 82.5x10 82.5x10 82.5x10

Pull ups 6 5 6 5 3(WG)

Squat 20x15 60x6 100x6 140x7 165x6 175x4


Didn't realize i hit a deadlift PR until writing this up so i'm happy with that. I don't have an 8 rep max but it's also a RAW rep record so that's good as well. I'm not enjoying rebuilding my squat but i guess it's got to be done. Pull ups were tough which means i'm carrying to much weight.

Wednesday 31/10/12 bw104.2

[b] TJM 8s int[/b]

Pull ups wgx6 wgx5 6 6

Push Press 20x20 60x3 85x3 95x3 100x8 100x8 100x9

DB Row 50x15 50x15 50x20 50x15

10kg med ball twists 20 20 20
s/s plank feet on ball leg curls 20 20 20

Hang Pull 50x3 50x3 50x3 50x3

Bike 8mins tabata

Rower 100x10 15sec rest total time 4.03

Foam Roll 15mins



Fat Weak Unfit Sore ****e best describes that.

Friday 2/11/12 103.6

WG Pull ups 7 6

Hang Pull 20x6 40x4 60x4 80x4 85x4 85x4

Bench 20x20 60x4 100x4 120x4 120x4 120x4 100x13

Standing Cable Row 27.5x4 45x4 50x4 50x4 50x4

Clean Pull 60x3 60x3 60x3

Trap Bar Dead 60x6 100x6 140x6 180x3 220x1 260x0 180x8

Trap Bar Pull 100x3 60x3


Thought id do a power workout as i havn't done one in a while. Using the trap bar felt good, bench was a bit slower than i would have liked.

monday 5/11/12 bw 104.7

[b] TJM 8s Rez & 531 3x3 [/b]

WG Pull ups 8 7

Push Press 20x30 60x3 70x5 85x3 100x2 105x1 [b]110x9PR[/b]

Trap Bar Deads 60x8 100x3 165x3 185x3 [b]210x7PR[/b]
Clean Pull 140x3

BB Bench 20x20 60x10 100x10 100x10 100x10 100x10 100x10

EZ Cable Curls 36x15 54x12 59x12 63x12 63x12 63x5

10kg med ball twists 20 25 25
s/s stab ball plank leg curls 25 25 25

Bike 6mins tabata.


Very happy with that. I had a wierd sore head all day. My set up for the push press was poor probably cost me 1 or 2 reps bar was all over the place. Trap bar deads feel good.

Congrats on the PR's man. How do you like the Trap Bar Deads? I almost like straight bar deads more because I feel like the trap bar swings back and forth too much on the way up.

[QUOTE=BobisMighty;974938283]Congrats on the PR's man. How do you like the Trap Bar Deads? I almost like straight bar deads more because I feel like the trap bar swings back and forth too much on the way up.[/QUOTE]

thanks. So far i'm liking them. Mainly cause i'm not wrecking my shins and grinding the odd rep up my quads but i suppose the flip side to that is there's no grinding out a rep with the trap bar because of that and also the balance thing as you've mentioned. I also like how they work my quads more and my back less.

[QUOTE=toad1;975942733]thanks. So far i'm liking them. Mainly cause i'm not wrecking my shins and grinding the odd rep up my quads but i suppose the flip side to that is there's no grinding out a rep with the trap bar because of that and also the balance thing as you've mentioned. I also like how they work my quads more and my back less.[/QUOTE]Yeah I think I may stay with the trap bar in-season. Every sports training website I read, they pretty much say if you play a sport you should be doing the trap bar dead. but i like the straight bar.

Friday 9/11/12 bw 103.3

WG Pull ups 10 7

Hang Pull 40x3 80x3 90x3 90x3 90x3

Trap Bar Deads 60x6 110x2 150x2 200x4 200x4 200x4 200x4 200x4 200x4 200x4 200x4

BB Bench 20x12 60x6 100x6 120x4 120x4 120x4

EZ bar preacher curls 30x8 30x8 30x8 35x6 30x8 30x12

Tricep Pulldowns 27x12 50x12 68x12 68x12 82x15 91x12 91x12 64x20.

[QUOTE=BobisMighty;976309293]Yeah I think I may stay with the trap bar in-season. Every sports training website I read, they pretty much say if you play a sport you should be doing the trap bar dead. but i like the straight bar.[/QUOTE]

What do they actually say about the trap bar dead. To me it kinda feels like the best of squating and deadlifts without the negatives of either but if you prefer straight bar id stay with that.

nice workout man. strong volume on deads[QUOTE=toad1;976930153]What do they actually say about the trap bar dead. To me it kinda feels like the best of squating and deadlifts without the negatives of either but if you prefer straight bar id stay with that.[/QUOTE]Basically said it distributes the weight evenly on the midline of the athlete and takes the weight off of the spine and lowerback. i've heard it described as being a bottom up squat. i definitely feel my quads being more involved than a regular deadlift. i only like the straight bar more because i feel more locked into position, since the bar is in front of my shins. the swinging back and forth on the trap bar throws me off sometimes, but i switch back and forth every now and then. i'll probably be using the trap bar more just because my teammates use it.

Saturday 10/11/12 bw 103.5

WG Pull ups 6 7

Trap bar deads 70x3 70x3 120x3 160x3 212.5x3 212.5x3 212.5x3 212.5x3 212.5x3 240x1 160x1

Mill Press 60x10 77x5x10 77.5x7 75x5 60x10 60x10

DB Flies 12x12 24x12 24x12 24x12

Standing One Arm Cable Row 17x8 32x8 50x8 50x8 50x8

Bike 'tabata' 12mins


My hands have never felt so sore in my life, i had to stop deading as i just couldn't hold onto the bar anymore. ill need to remember that if i ever think its a good idea to run smolov jr for deads. I lost the balance point for the rep at 240, i was hoping for at least a double. Jus kinda did what i felt like for the rest of the workout.

Monday 12/11/12 bw104.2

[b] TJM 5s Acc 531 531 [/b]

WG Pull ups 10 7

Push Press 40x10 60x5 100x5 100x5 100x5 100x5 100x5 100x7

Trap Bar Deads 60x6 100x5 150x2 175x5 200x3 220x1+4

BB Bench 20x20 60x10 100x10 100x10 100x10 100x8 100x10

Chins 6 NGx8 NGx8
s/s dips 15 19 12


Sprints 20-30m? 2sets of 5.

Bike 4mins tabata full resistance.


Lost the balance point with the trap bar on my final set so i had to reset definantley think i had more in my legs, just niot my hands. Don't think i've ever had calluses this bad before. Decided not to use my belt for my over head work tonight as i'm using it to much to squeeze out a few more reps.

Wednesday 14/11/12 bw104.2

WG Pull Ups 10 7

Hang Snatch 20x5 40x5 40x5 45x5

Hang Pull 45x3 80x3 100x3 100x3 110x3

Clean 80x2 80x2 80x2

Front Squat 80x5 100x5 120x5 140x2

Clean & Jerk 40x15 40x15 40x15


Rower 300m x6 1min Rest
1: 1:16 2 1:08 3 1:12 4 1:10 5 1:12 6 1:11


My oly lift technique is so bad both in the snatch and the clean. Fitness work wasn't great either, front squats where ok though.

Friday 16/11/12 bw 103.7

[b] TJM Int 5s [/b]

Push Press 20x20 60x3 80x3 95x2 105x2 110x5 110x5 110x4.5 110x8

Dips(1min rest) 10 +10x10 +10x10 +10x10 +10x10

Chins(1min rest) 10 10 7 8


'The Ensign'

Clean 70x3
Press up x6
BW squat x 9

max rounds in 3 mins 1 min rest

5 4 4 3.


Clean & Jerk 50x3 50x3 50x3 50x3 60x1 60x1 60x1 60x1
Clean 70x4 80x3 85x2 85x2 100x2 100x1 [b]105x1PR[/b] 70x5 50x5




I've decided i'm going to do a small 6 week(for the rest of the year) experiment with my cleans. i'm going to do cleans every time i'm in the gym to see if i can iron out my form a bit better and see if i can start to clean a decent weight. i've also decided to start doing the odd crossfit for football WOD to get some more conditioning in as my fitness levels are awful right now.

dam push press is looking awesome...

hows rugby???

[QUOTE=scott_donald;980299963]dam push press is looking awesome...

hows rugby???[/QUOTE]


Thanks TJM and doing boring but big for bench seems to really work for my press work. Trying to hit 3 plates for Christmas.


Rugby is getting there i've managed 3x30s since i've had my knee opp. i'm just so slow and unfit it's unreal.

Great work so far! Congrats on the clean PR. Heavy push presses as well.

i also found this warmup for cleans that really helps get my form down before i do them.

[url]http://www.t-nation.com/free_online_article/most_recent/olympic_lifting_made_simple_#.UGofphRKrno.mailto[/url]

Monday 19/11/12 bw 103.6

Front Squat 20x20 60x6 100x6 140x3 150x3 [b]160x1PR[/b] [b]170x1PR[/b] 140x5

Power Clean 50x3 50x5 50x3 50x3 50x3 70x3 80x2 80x3


Met Con/Crossfit:

9 Rounds in 12mins

Power snatch 40x3
WG pull up x3
Press up x6
Jumps x9


10kg med ball Core Circuit:

Spread eagle sit ups 20 20 20
Twists 20 20 20
Toe Touches 12 15 20


Really happy with the front squat PR it's quite a big one as well but that's probably more to do with not having front squated in a while. I think my version of the power snatch is exactly why crossfit gets a bad rap was 12 mins of death though. I really should get a coach to teach my how to oly lift properly. I can't even over head squat the bar.



[QUOTE=BobisMighty;981626023]Great work so far! Congrats on the clean PR. Heavy push presses as well.

i also found this warmup for cleans that really helps get my form down before i do them.

[url]http://www.t-nation.com/free_online_article/most_recent/olympic_lifting_made_simple_#.UGofphRKrno.mailto[/url][/QUOTE]


Thanks man.

Ill have a look at that warm up right now, i just break the clean down into's individual parts and go from top to bottom to top doing about 20 reps of each movement and ill do some basic elbow/wrist flexion with the bar. i did front squats first tonight which i think helped a bit still really unflexible though.

[QUOTE=toad1;981635813]Monday 19/11/12 bw 103.6

Front Squat 20x20 60x6 100x6 140x3 150x3 [b]160x1PR[/b] [b]170x1PR[/b] 140x5

Power Clean 50x3 50x5 50x3 50x3 50x3 70x3 80x2 80x3


Met Con/Crossfit:

9 Rounds in 12mins

Power snatch 40x3
WG pull up x3
Press up x6
Jumps x9


10kg med ball Core Circuit:

Spread eagle sit ups 20 20 20
Twists 20 20 20
Toe Touches 12 15 20


Really happy with the front squat PR it's quite a big one as well but that's probably more to do with not having front squated in a while. I think my version of the power snatch is exactly why crossfit gets a bad rap was 12 mins of death though. I really should get a coach to teach my how to oly lift properly. I can't even over head squat the bar.

Thanks man.

Ill have a look at that warm up right now, i just break the clean down into's individual parts and go from top to bottom to top doing about 20 reps of each movement and ill do some basic elbow/wrist flexion with the bar. i did front squats first tonight which i think helped a bit still really unflexible though.[/QUOTE]congrats on the frotn squat pr! that's a heavy front squat. heavier than my back squat haha.

also your warmup for the clean is basically the same as the one in the article i just posted. it starts as an RDL from mid shin to knees, then clean pulls from mid shin, then power cleans, than full cleans, than power jerks, than split jerks.