Friday 13.11.20
Bodyweight 92.9kg
Circuit
4 Chins, 10 V-sits, 10 20kg Bag Thrusters
8 or 9 rounds (lost count) in 30 min
Tried to not let my HR drop below 150. Max was about 180
Notes
Weight is coming down. Actually managing to enjoy this training so far, I think focussing on heart rate & time goals makes it a lot more fun. Also nice to think I am developing some other areas which will keep my healthy and benefit me in the long run.
It's also nice to be able to train from home again.
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Thread: JiP's Powerlifting Log
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11-14-2020, 06:27 AM #571
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 2
Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-14-2020, 10:22 AM #572
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 3
Saturday 14.11.20
Squat Jumps (1:30 rest)
BW x 10 x 4
//
Press-Ups
BW x 20 x 4
//
Hip Raises
BW x 18 x 4
Depth Jumps (1:30 rest)
BW x 7 x 4
//
Bag Press
20kg x 15 x 4
//
Half-sits
BW x 15 x 4
Single-Leg Split Jumps
BW x 8 x 3 (each leg)
//
Dips (eccentrics) 6 second eccentric
10kg x 6 x 3
//
Heel-Taps
BW x 15 x 3
Time: 48:18
Average HR: 141
Notes
Fun session. Enjoyed watching how my heart rate changes on different exercises.
I have a slight strain in my left pec from press-ups on Monday. I avoided doing anything that cause pain, but the press-ups and dips negatives didn't aggravate it. Hopefully doing higher rep work just lets it heal while also training.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-15-2020, 06:31 AM #573
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 4
Sunday 15.11.20
Conditioning
Circuit 1
2 mins Chins
2 mins Split Squats 20kg
2 mins Press-up floor to chair (core exercise)
2 mins Thrusters 20kg
x 3 rounds
2 mins rest
Circuit 2
2 mins Front Squats 20kg
2 mins Lunges
2 mins SDL 20kg
x 2 rounds
Time: 38:29
Average HR: 154
Cardio - Road Cycling
Time: 39:56
Average HR: 148
Distance 6.3 miles
Average Speed: 9.5mph
Notes
I've been cycling 1.5-2hrs a week for the past year or so to maintain some fitness. I just cycle to work and the gym. Going to increase it to 3hr.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-16-2020, 09:20 AM #574
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 5
Monday 16.11.20
Circuit 1 (1:30 rest between rounds)
Lunge Jumps x 10 each leg
Inverted Row BW x 15
V-Sits x 15
x 3 rounds
Circuit 2 (1:30 rest between rounds)
Single Leg Jump x 5 each leg
Tempo Chins 0-1-6 BW x 6
Hanging Knee-Raises BW x 10
x 3 rounds
Circuit 3 (2:00 rest)
Pistol Squat to sofa BW x 10 each leg
Tempo Press-ups 5-1-5 BW x 7
Side Plank Raises BW x 10
x 2 rounds
Time: 40:45
Average HR: 147
Cardio - Road Cycling
Total time: 1:53:40
Distance: 18 Miles
Speed: 9.5Mph
Average HR: 161
Max HR: 189
Notes
Apparently at this HR and my bodyweight I would have burned 1930 calories. That's pretty nuts.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-18-2020, 08:39 AM #575
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 1
Weds 18.11.20
Circuit 1 - No rest
2 mins max reps of each:
WG Press-ups
20kg Bag - Floor to Overhead
V-Sits
x 4 rounds
2 mins rest
Circuit 2 - No reset
2 mins max reps of each:
Inverted BW Row
20kg Bag Swings
20kg Bag GM
Plank position foot taps
x 3 rounds
Time: 50 min
Average HR: 134Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-19-2020, 12:12 AM #576
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 2
Thursday 19.11.20
Circuit 1 - 1:30 rest between rounds
Squat Jumps x 10
Inverted Row BW x 15
Hip Raises x 18
x 4 rounds
Circuit 2 - 1:30 rest between rounds
Depth Jumps x 7
20kg Bag Press x 15
Half-sits x 15
x 4 rounds
Circuit 3 - 1:30 rest between rounds
Split Squat Jumps x 9 per leg
Tempo Dips 0-1-6 10kg x 6
Heel-Taps x 14
x 3 rounds
Total time: 45:05
Average HR: 137
Note
Time was faster and HR lower than last week.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-20-2020, 06:13 AM #577
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 3
Friday 20.11.20
Warm up
Max air squats in 5 min
116
Circuit
Max rounds in 30 min
8 Burpees
6 Hanging Knee-raises
8 20kg Bag Thrusters
x 8 Rounds
Average HR: 163
Max HR: 186
Cardio - Road Cycling
Distance: 7.95 Miles
Average Speed: 8.9 Miles
Average HR: 149
Notes
The circuit was very tough. Really thought I was going to puke around the 23 minute mark but it passed and I managed to get it finished.
My aim on the circuit was to do work to rest 3:1 ratio and for my average HR to be above 153. So I did pretty well there.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-23-2020, 09:52 AM #578
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 4
23.11.20
Circuit 1 1:30 rest between rounds
Lunge Jumps x 11 per leg
Tempo Press-ups 5-1-5 BW x 8
Hip Raises x 18
x 4 rounds
Circuit 2 1:30 rest between rounds
Split Squat Jumps x 9 per leg
Tempo Dips 0-1-6 10kg x 7
Hanging Knee Raises x 10
x 4 rounds
Circuit 3 1:30 rest between rounds
Pistol Squat to Sofa BW x 10 per leg
Chins x 7
Plank Side Raises x 10
x 3 rounds
Time: 53:39
Average HR: 144
Cardio - Road Cycling
Distance: 14.9 miles
Average Speed 8.6mph (went into a forest for a while which brought down speed)
Time: 1:43:46
Average HR: 151
Max HR: 186
Notes
Gyms are reopening in the UK next Wednesday. Worsley has said to re-do my previous 10 week program again. I like the sound of that as it was prolific.
Total cardio this week was 3hours 30 mins which is 30 mins extra from last week.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-23-2020, 08:46 PM #579
Really interested in you filming one of your circuits (srs)
Im getting a lot of idea's from yours to use in my own conditioning training
Things like squat jumps, are you jumping onto a box and lifting your legs, or are you doing more of a vertical height jump and keeping your legs straight?Last edited by JamesA1990; 11-23-2020 at 11:46 PM.
Twinkcel fitness log
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11-25-2020, 06:04 AM #580
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
As I don't have a box at home I'm not using box jumps, I think they are one of the less stressful Plyo movements as they have a soft landing. I also don't have do broad jumps as I have no space in my flat.
For squat jumps I squat to full depth, then jump as high as possible. I think depth jumps are some of the most physically taxing. I currently do; single leg hop jumps, single leg split jumps (like in a Bulgarian squat position), squat jumps, lunge jumps and depth jumps.
My coach said they're good to use during lockdown as they recruit a lot of muscle without weights.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-25-2020, 08:39 AM #581
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 1
Wednesday 25.11.20
Warm up
Max Press-ups and Hanging Knee-raises
70 and 25 in 5 mins
2 min rest
Circuit 1
Max reps in 2 mins
Chins
Split Squats 20kg
Press-up core exercise
Thruster 20kg
x 3 rounds
Circuit 2
Max reps in 2 mins
Front Squats 20kg
Lunges
Overhead Squats 20kg
x 3 rounds
Time: 49 mins
HR Average: 145Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-28-2020, 04:55 AM #582
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 2
Saturday 28.11.20
Circuit 1 1:00 rest between rounds
Squat Jumps x 11
Inverted BW Row x 15
Hip Raises x 20
Circuit 2 1:00 rest between rounds
Depth Jumps x 7
Bag Press 20kg x 15
Half-sits x 15
Circuit 3 1:00 rest between rounds
Single Leg Jumps x 6
Dips BW x 12
Heel-Taps x 12
Time: 50:40
Average HR: 140
More reps/rounds and lower rest than last week.
Cardio - Road Cycling
Time: 56:42
Distance: 9.23miles
Average Speed 9.8 miles
Average HR: 143Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-29-2020, 09:45 AM #583
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 3
29.11.20
Cardio - Road Cycling
Distance: 7.57
Speed: 10.1mph
Time: 45:05
Average HR: 148
Circuit
2 mins max reps each exercise
Pistol Squat to sofa
Chins
V-Sits
Bag Press 20kg
WG Press-ups
x 1 round
Cut this session short
10 min
Average HR 133
Notes
Had really bad nausea in the PM for my conditioning session. Going to add some extra into next 2 sessions to beef the week up a bit.
I have also walked 10k steps per day on average this week (just through work and walking with my wife). Probably the most active week of my life.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-30-2020, 08:25 AM #584
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 4
Monday 30.11.20
Warm up
Max air squats in 5 min: 125
Circuit 1
2 mins max reps of each exercise
Chins
Thrusters 20kg
WG Press-ups
Bag Press 20kg
2 mins rest
Circuit 2
2 mins max reps of each exercise
Bag Swings 20kg
Hanging Knee-raises
Front Squats 20kg
Total time: 1:06:00
Average HR: 145
Cardio - Road Cycling
Forgot to put HR monitor and timer on
Roughly 45 mins. High HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-02-2020, 04:14 AM #585
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 5
Tues 01.12.20
Bodyweight 90.9kg
Down from 96.6kg 4 and a half weeks ago. Although I think I was pretty damn bloated at that weigh in. Either way I am looking/feeling leaner which is great. Going to diet for 1 more week then sit at maintenance for 3-4 weeks then diet again for 4-6 weeks. Hopefully then I will be between 15-20% BF and can do some nice slow weight gain with some small diets in-between.
Circuit
2 mins max reps each exercise. Trying to keep HR high
Chins
Lunges 20kg bag
V-sits
Dips
Pistol squats to sofa
Floor-to-overhead 20kg bag
Heel-taps
Time: 42 mins
Average HR: 143
Max HR: 177
Notes
Gyms in the UK are opening again tomorrow. Worsley told me to do 'fun' training for the rest of the week and get started again properly on Monday. I will some lighter volume to reduce the likely horrific DOMS I am going to experience.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-03-2020, 07:17 AM #586
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
End of week sessions
Just finishing out my week at the gym before starting proper training again next week
03.12.20
Comp Squats 2:30 rest
100 x 5
120 x 5
130 x 5 x 3
Press 2:30 rest
45 x 8 x 3
Comp Deadlift 2:30 rest
100 x 5
120 x 5
140 x 5
155 x 5 x 2
BB Row 2:00 rest)
70 x 8 x 3
Circuit
AMRAP in 30 mins
10 box jumps
10 25kg DB Swings
8 Hanging Knee-raises
8 Thrusters 40kg
6 rounds I think
Average HR: 155
Max HR: 185
Cardio - Incline Treadmill
30 mins
Speed 4.5
Incline 11
Average HR: 130
Notes
Squats and deads moved fine. Don't think I will have lost too much strength. Praying I won't have terrible DOMS tomorrow but we'll see.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-07-2020, 08:49 AM #587
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 1
Monday 07.12.20
Comp Squats w/belt (4:00 rest)
70 x 5
100 x 5
120 x 5
140 x 5 x 4
Front Squats (2:00 rest)
70 x 5
90 x 5
100 x 5 x 3
Comp Bench (2:30 rest)
60 x 8
75 x 8 x 4
RDL w/belt (2:00 rest)
100 x 8
130 x 8 x 2
Chins (1:45 rest)
BW x 8 x 4
Cardio Incline Treadmill
Incline: 15%
Speed: 4
Time: 25 min
Average HR: 144
I'm doing about 1hr 45 - 2hr cycling a week cycling to/from the gym and work. Average HR is pretty high for those short rides.
Notes
I pussied out on doing my front squats last training cycle and replaced them with a machine. Front squat will likely always be an exercise I'm terrible at, but I still want to improve it.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-08-2020, 06:17 PM #588
I like to pussy out on Front Squats too, i dont have the wrist flexibility (4 fractures) to hold the clean position so i do the cross arm style, but even that feels like ass too
What i like to do is use the Safety Squat bar with heel'ed shoes if you have them, from everything ive read and i anecdotally believe its achieving the same result, but much more comfortableTwinkcel fitness log
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12-09-2020, 11:27 AM #589
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 2
I would definitely use SSB if it was my main assistant movement. I'm mostly using it as a bodybuilding movement and to work on some weak points. That's the reason it's done straight after competition squats. I think that's one of the main reasons my coach uses them for that purpose, as I am obviously very limited by how much weight I can use.
My gym does have an SSB and it pains me not to use and instead do a lift I hate.
Weds 09.12.20
Push Press w/belt (3:30 rest)
50 x 5
60 x 5
70 x 5 x 3
Comp Deadlift w/belt (4:00 rest)
100 x 5
125 x 5
150 x 5
160 x 5
170 x 5
160 x 5
Chins (1:45 rest)
BW x 12, 9, 8, 8
Dips (1:45 rest)
BW x 10 x 3
Going as full ROM as I can on these now
GHR (1:30 rest)
BW x 12 x 3
Hanging Knee-raise (1:45 rest)
BW x 8 x 3
//
EZ Curls
30 x 8 x 3Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-12-2020, 04:58 AM #590
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 3
Sat 12.12.20
HB Squats no belt (2:30 rest)
Going with a slightly narrower stance than last cycle and weightlifting shoes. but it didn't really feel any different. hopefully emphasises quads more
70 x 8
90 x 8
110 x 8
120 x 8
115 x 8 x 2
Comp Bench (3:30 rest)
70 x 5
80 x 5
90 x 5 @9
85 x 5 x 3
Speed Deadlift w/belt (1:30 rest)
110 x 4
130 x 4
145 x 4 x 6
Farmer's (2:00 rest)
60's x 50m
70's x 50m x 3
Cardio - Road Cycling
30 mins
Forgot to put HR monitor on
Notes
Squats felt better than expected. Looking to hit a heavy 6RM on this at the end of the cycle. Getting 160+ would be cool.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-13-2020, 06:55 AM #591
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 4
Sun 13.12.20
Press w/belt (2:00 rest)
40 x 8
47.5 x 8 x 2
50 x 8 @9.5
Pendlay Rows (2:00 rest)
70 x 8
80 x 8 x 3
Box Jumps (2:00 rest)
BW x 6 x 3
//
DB Swing
38 x 10 x 3
//
Heel-Taps
BW x 15 x 3
Cable Row (1:45 rest)
Purple band, Stack 11 x 13 x 3
EZ Curls (1:30 rest)
37.5 x 10 x 3Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-15-2020, 05:49 AM #592
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 1
Tuesday 15.12.20
Comp Squats, w/belt, 4:00 rest
100 X 5
125 X 5
145 X 5
150 X 5 X 4
Front Squats, 2:00 rest
90 X 5
105 X 5 X 3
Comp Bench, 2:00 rest
70 X 8
80 X 8
77.5 X 8
77.5 X 7 X 2
Shorter rest and stricter pauses this week, way harder
Speed Deadlift, w/belt, 1:30 rest
100 X 4
120 X 4
147.5 X 4 X 6
RDL, w/belt, 2:00 rest
135 X 8
140 X 8 X 2
Press, w/belt, 2:00 rest
40 X 8
47.5 X 8 X 3
Notes
My gym was closed Monday as one of the owners very sadly passed away from Covid at quite a young age of 31. He was a successful strongman, came fifth at Europeans this year. RIP to Aaron Page. I didn't know the man well, but he was always helpful and approachable.
I am away for 3 days this week and working this weekend. So I'll only have 2 days I can actually get into the gym this week. Gym doesn't open early/late enough for me to get in at the weekend.
So I'm repeating the first week of my training block (as the weights were light anyway after our lockdown) and squeezing as many of the barbell movements as I can into 2 days. I can do some stuff at home. So the week will be a productive one over all.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-18-2020, 04:03 AM #593
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 2
Friday 18.12.20
HB Squats no belt, (2:15 rest)
70 x 8
95 x 8
117.5 x 8
125 x 8 x 3
Comp Bench (4:00 rest)
60 x 5
80 x 5
85 x 5
90 x 5
92.5 x 5@8
87.5 x 5 x 2
Comp Deadlift w/belt (4:00 rest)
100 x 5
125 x 5
150 x 5
170 x 5
180 x 5
170 x 5 x 2
GHR (1:30 rest)
BW x 12 x 3
Notes
I should be able to get to the gym Sunday morning now. So saved some of my barbell movements for then. Strength is coming back nicely.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-20-2020, 03:38 AM #594
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 3
Sunday 20.12.20
Home session - Couldn't manage to get to the gym.
Chins (1:45 rest)
BW x 10, 8, 7, 7, 7, 7, 7
Dips (1:45 rest)
BW x 12, 10, 10, 10
Inverted Row (1:45 rest)
BW x 12, 10, 10, 10, 10, 10
Heel-Taps (2:00 rest)
BW x 15 x 3
//
Hanging Knee-raises
BW x 8 x 3
Notes
UK is very likely going back into full lockdown next week or the week after. So it will be back to conditioning work again.
Obviously this isn't optimal. But I think it will be beneficial to me in the long run, especially given I have very little athletic background. Need to look on the bright side..Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-21-2020, 06:22 AM #595
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 3, Day 1
Monday 21.12.20
Another long session as I'm not sure how many times I'll be able to get to the gym this week
Comp Squats w/belt (4:30 rest)
70 x 5
100 x 5
125 x 5
155 x 5
160 x 5 @ 9
155 x 5 x 3
Front Squats (2:00 rest)
110 x 5 x 3
Comp Bench (2:00 rest)
70 x 6
82.5 x 6 x 5
Speed Deadlift w/belt (1:30 rest)
120 x 4
150 x 4 x 6
RDL w/belt (2:00 rest)
140 x 8 x 3
Press w/belt (2:00 rest)
40 x 8
50 x 7 x 3
Notes
Trying to work on my symmetry a bit on squats/front squats. Not looking too bad, still rotating slightly on my low bar squats though. Difficult to fix, think perhaps due to my scoliosis it's the best it'll get. But I'll still keep trying to improve.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-30-2020, 02:12 AM #596
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 1 - Conditioning/plyo at home
The UK didn't last long between lockdowns. I couldn't finish out my training week as I was planning on training the weekend and we went into lockdown on the 26th. I let my emotions get the better of me and didn't finish my training week, just ate loads of food.
The UK likely won't be out of lockdown for a couple of months. So I will just work on my conditioning and lean out.
Weds 30.12.20
Warm up: Max press-ups and air squats in 5 min. 40 of each. Not good
Circuit 1 (1:30 rest or until heart rate goes below 130)
Squat Jumps x 8
Dips x 10
Hip Raises x 18
x 4 rounds
Circuit 2 (1:30 rest or until heart rate goes below 130)
Depth Jumps x 8
Inverted Row x 11
Half-sits x 15
x 4 rounds
Circuit 3 (1:30 rest or until heart rate goes below 130)
Side Lunges x 8 per leg
Tempo Dips 8-1-0 BW x 8
Copenhagen Raises x 8 per side
x 3
Time: 55:06
Average HR: 141
Notes
I've added in the side lunges and Copenhagen raises to try and address some mobility issues and strengthen my adductors. I've read the research that Copenhagen's reduced adductor injuries, but the research was done on soccer/basketball players I think, so likely it won't have much of an impact. Can't hurt to try though.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-03-2021, 02:45 AM #597
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 2 + 3
Had to work an extra 14hr shift this week so added an extra rest day. I had my Covid vaccine during my shift which left me pretty wiped out too. I am not good with needles.
W1D2 - Thursday 31.12.20
Conditioning
Circuit training
45 minutes, Average HR 144
W1D3 - Sunday 03.01.21
Plyo
Did 15 minutes then strained my neck, couldn't move my head without a lot of pain. Just a small strain I think because I didn't warm up enough. I was still feeling very run down and haven't slept great the past few days.
Cardio this week
3 hours 30 minutes Road Cycling, HR average about 140-145Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-04-2021, 04:23 AM #598
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 1, Day 4
Monday 04.01.21
Just repeated my day from yesterday. I didn't warm up properly yesterday. Did my normal warm up today which is 5-10 mins or dynamic stretches, bodyweight movements etc
Circuit 1 (1:00 rest or until HR goes below 130)
Lunge Jumps x 10 per leg
Press-ups x 20
Hanging Knee-raises x 8
x 4 rounds
Circuit 2 (1:00 rest or until HR goes below 130)
Rear-foot elevated split jumps x 8 per leg
Chins x 7
Heel-taps x 10
x 4 rounds
Circuit 3 (1:00 rest or until HR goes below 130)
Single Leg Jumps x 5 per leg
V-sits x 10
Kossack Squat x 10 per leg
Time: 46:14
Average HR: 151Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-06-2021, 09:31 AM #599
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 1
Weds 06.01.21
Conditioning
Circuit 1
Max reps in 2 mins of each:
Split squats 20kg bag
Chins
Thrusters 20kg bag
Core exercise
X 4 rounds
Circuit 2
Max reps in 2 mins of each:
Front Squats 20kg bag
Dips
Inverted Row
X 2 rounds
44 mins total
Average HR 157
Road Cycling
45 min
Average HR 150
Notes
Trying to start this conditioning block off heavier than the last one.
With just 4 weeks between the blocks my average HR seems to have gone way up. That was despite still cycling hard for 3hr a week during the 4 weeks of powerlifting. Seems the fitness doesn't stay easily.Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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01-11-2021, 09:20 AM #600
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,455
- Rep Power: 14861
Week 2, Day 3 + 4 + 5
Sat 09.01.12
Plyo/strength
12 rounds total
I forgot exactly what I did. But it was good
Time: 52:01
Average HR: 139
Sunday 10.01.12
Conditioning
Roughly 45 min. Lost HR data.
HR was high though
2 mins of 7 exercises on repeat
Need to remember to write these sessions down straight after
Monday 11.01.12
Bodyweight 91.4kg
Plyo
10 min warm up - Added Kossack squats into my warm up to try and work on them instead of in the circuits
Circuit 1 (1:30 rest or until HR below 130)
Lunge Jumps x 10 per leg
Clapping press-ups x 8
Knee-raises x 8
x 4 rounds
Circuit 2 (1:30 rest or until HR below 130)
Split Jumps x 9 per leg
Chins x 8
Heel-taps x 12
x 4 rounds
Circuit 3 (1:30 rest or until HR below 130)
Single leg jumps x 6 per leg
Inverted Row x 10
Pistols x 10 per leg
x 3 rounds
Time: 46:58
HR: 152
Road Cycling
Time: 2hr 10 min
Average HR: 152
Still doing 3.5hr total a week road cycling right nowPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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