Friday 9.9.11
Trained at 5pm
Strength
* barbell step ups: 4×6 reps/leg (alternating for 12 steps) @ 60,80,80,80kg
* back extensions: 4×25
* Toes to bar: 4×10
* KB side bends: 3×15 (32kg)
Metcon
3 rounds for time:
* 10m heavy prowler push & 10m heavy prowler pull x 3 (total of 6 trips) – 120kg
* 10x ab wheel roll outs
* 50 double unders
time:8:13
– Holy crap this session was hard! Felt like I was going to pass out in the second last set of the BB step ups.
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Saturday 10.9.11
AM strongman medley (9:30am)
For time:
* 1 atlas stone load (97kg)
* 5 battling rope throw downs
* 2 stone loads
* 10 BRTD
* 3 stone loads
* 15 BRTD
* 4 stone loads
* 20 BRTD
* 5 stone loads
* 25 BRTD
– time: 5:13
PM Metcon (benchmark, 2.20pm)
‘Helen’
3 rounds for time:
* 400m run
* 21 KB swings (24kg OH)
* 12 pull-ups
– time: 8:43
Pretty happy with my effort considering my butt was still so sore from Friday night’s BB step ups. Went unbroken on the swings and pull-ups but was probably a little too casual walking to the bar (as Rosey beat me by a second)
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Monday 12.9.11
5k run (12.30pm)
strength (4.30pm)
1. DE speed bench 8×3 (fast) @ 50kg + chains
2. 3RM bench (was supposed to be 3 board press but didn’t have boards)
3×80
3×90
3×100
3×105
3×107.5kg — felt like I battled this but after watching the footage the bar went up pretty easy…
3. 4×10 chin ups
4. tricep/core combo: untimed 4x:
* 15x banded tricep pushdowns
* 15x GHD sit-ups to med ball throws
* 10x ab wheel roll outs
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separate post for the 14th
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Thursday 15.9.11
Lunchtime circuit with mate from work (12.30pm)
A. Beep test: 12 (had plenty more in the tank but I wasn’t going to blow a gasket on this with more cardio coming straight after it)
B. 120 Pump bar burpee/push-press thingos – more of an attempt to get 125 in the time frame which could have been 10 mins or so (not sure) there was a heap of other ridiculous moves to attempt to but I just focused on the above… Goog to go to another gym and get my ‘huffy-puffy’ on…
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Sunday 18.9.11
Strength
DB Bench press: 5×15 @ 20kg each arm
Chest supported rows: 5×15 @ 40,40,45,50,60kg
Banded pull-a-parts: 3×25 – w/ orange band – damn that was hard. Biggest pain face ever
chin ups: 3×10
Metcon – certainly seemed like a good idea at the time?!
10 min AMRAP:
5x 8m prowler push w/ 40kg (up and back = 2)
10x slam ball (15kg)
20x double unders
– score: 4 rounds – this was absolutely disgusting and put me and Rosey into a world of hut 🙁
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Monday 19.9.11
DE box squat: 8×2 @ 90kg + chains
Romanian DL: 3×8 @ 60,80,90kg
KB swings: 3×20 @ 32kg
core circuit (untimed)
10x weight GHD sit-ups
15x reverse hyper @ 30kg
10x ab wheel roll out
– have started hitting some mobility at night before bed and spending some significant time on stretching out the glutes and hip flexors which seems to have flaired up some sciatica pain and numbness across the lower back. I’m gonna dial that back and stay tighter I think?! Don’t have any issues then…
Nutrition’s been OK (at about 85% clean) but I’m still pretty lean so it looks like listening to my body and reducing the amount or training sessions based on how I feel is definitely working. Less stress (although there’s still quite a bit) = less cortisol.
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