10.37mi with 1,440ft of climb just after lunch (1:33)
Met missus at the gym. Did my level 4 wk 4 day 3 Pull Ups (10/10/9/8/6) then did a quick circuit with her:
Bulgarian bag bent over row
Med ball o'head lunges
Shoulder presses (light weight, very quick reps)
Mountain climbers
Strait leg barbell deadlift into shoulder press
Med ball pushes
30s each, 1min rest, 5sets
Followed up immediately once home with 1.81mi run round the (hilly) block (18:38).
Never mind, some other time...?
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
Day 1 week 1 of Jim Wendlers 5,3,1 programme. With boring but big assistance template.
Warm up 300m row, stretching and smr. Then various warm up sets of ohp.
Work sets OHP:
5 @ 25kg
5 @ 30kg
5+ @ 35kg - 10 reps
Assistance:
5x10 ohp @ 25kg
5x10 chins
HIIT
20 minutes on treadmill maximum incline. Starting at 9kmh 15 seconds on 45 off, increasing .5kmh every interval.
Jim Wendler
"That was the night everything changed"
Deadlift day
Warm up: 300m row, smr and stretching. Then various deadlift warm up sets.
Work sets:
5 @ 67.5
5 @ 77.5
5+ @ 87.5 for 10 reps (could have and should have done more, but 10 was my target)
Assistance:
Deadlift 5x10 @ 67.5
Leg raises 5x10
Then for a laugh went on the leg press. A friend asked me what I could leg press at weekend and I had no idea as I don't ever use it. Anyway single reps unto 300kg. Could have done more but didn't see the point in pushing it just for a laugh.
No HIIT today as I didn't have time.
"That was the night everything changed"
Hip felt a bit sore after run yesterday so 45 mins interval training on the cross trainer followed by loads of stretching. Bit short of time after that so alternated bench press x 10 with Wide arm pull ups (till exhaustion) 3 sets of each. Not managed any squats yet Conan, waiting for hip to get right.
Bench day
Warm up: 300m row, stretching and smr. Then various bench warm up sets.
Work:
Bench
[email protected]
5@45
5+@50kg 11 reps
Assistance;
Bench 5x10 @ 35kg
Dumb bell row 5x10 @ 22kg
Barbell curl 3x10 @ 20kg
Tricep pull down 3x10 @ 17kg
Face pull 3x10 @ 22kg
No HIIT due to time constraints.
Last edited by The devil's own; 31-03-2012 at 02:54 PM.
"That was the night everything changed"
Squat day
Warm up: 300m row, stretching and smr. Various squat warm up sets.
Work:
Squat
5 @ 70
5 @ 80
[email protected] 12 reps, reckon I had another 2-3 in the tank but cut short.
Assistance:
Squat 5x10 @ 60kg
Leg curl 5x10 @ 40kg.
"That was the night everything changed"
Just playing at it at the moment, still got lingering back strain which rower seems to exacerbate. Doing lighter power moves with Bulgarian bags, sometimes tied to cable machines (e.g. Bag tied to cable on floor, pick up as per deadlift, quick lift to overhead and to one side, slamming bag down (under control) then repeating with the other side).
Quite a bit of fun actually. Makes a change.
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
softie, have you got a Lexus? I saw a fella who was the spit of you on the M1 today driving a white one
Poacher turned game-keeper
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk