Today's Gym Session

[The devil's own]

1K row warm up
87.5kg squats 5x5 all below parallel
OHP 42.5kg 5x5
Deadlift 100kg 1x5

[Martyn P]

30 mins on X-trainer at high cadence, alternating between level 16/17. 15 mins on Jacob's Ladder (first time), managed about 1300ft of ascent before I had to leave. Good hill training.

[southernsoftie]

Y'day's sesh:

1k row & 10 clean & jerks with empty Olympic bar as warm up.
Wk1 day 3 of 50 Pull Ups at Amateur level - 7/8/8/7/5 (sets 2&4 chins). Had to split last two sets so will redo.
5x8 Turkish get ups with empty Olympic bar @ 10kg.
5x5 bench press @55kg.
3x dumbell 21s @10kg each
3x6 decline dumbell flies w/ sit up to o'head press @14kg each

[southernsoftie]

Gym sesh tonight:

50 pull ups: amateur wk1 day3 repeated: 7/8/8/7/6 - successful so move onto week 2 next.
20min steady state #row.
4x6 deadlifts @ 70kg 5th set @ 75kg;
3x6 dumbell squats @40kg;
3x(6 corner press @30kg/10 split squat @40kg) superset.
Resistance machines for calf & abductors
Core mini-circuit: 1min each of Swiss ball pike/plank/stick push broken up w/ ITB rolling.

[The devil's own]

1K row warm up
90kg squats 5x5
50Kg bench 5x5
60 kg bent over rows 5x5

Got my first day at train manchester tomorrow for the introduction programme which is:

Foundations

• Air Squat
• Back Squat
• Front Squat
• Overhead Squat
• Workout: Tabata Squats

Foundations B

• Shoulder Press
• Push Press
• Push Jerk
• Thruster
• Workout: 10 Minutes of Cindy

Foundations C

• Deadlift
• Sumo Deadlift High Pull
• Med Ball Clean
• Pull Up
• Workout:500m Row Doing all 3 on the same day as they are designed for people who haven't lifted before. It's just part of there induction, and I imagine something to do with there insurance. I don't mind though as it's free tomorrow and you get access to the gym till the end of the month for free too which is good.

[southernsoftie]

Nice! V jealous. You'll have to keep me posted.

[The devil's own]

Nice! V jealous. You'll have to keep me posted.

Will do. Must say I was very impressed when I went down today for another look around and a chat to the owners/head coaches. Hoping good things will come from training there.

[The devil's own]

Great day down at train manchester. On the workouts of tabata squats 20 seconds work 10 seconds rest for 8 rounds managed 132 squats. And then for "cindy" managed 7 rounds in 10 minutes. After the foundations programme was over checked out some more of the new kit including sleds and prowlers. GHD's still to arrive. Then spent a bit of time messing about with the atlas stones. Great morning had by all. Proper training will start next week.

[The devil's own]

Today was ramped sets of 5 reps to set a 5 rep max for squat, deadlift, ohp, bench and power clean. Not eaten well today so didn't have to best of days, but enough of the excuses. Figures were as follows:

squat - 5x97.5 kg ( all below parallel as always)
deadlift - 5x100 kg
ohp - 5x42.5 kg
bench 5x55kg
power clean 5x55 kg

You can add a 500m row warm up and lots of roller work to this for the full session.

[southernsoftie]

Gym sesh this morning, a quick but effective one before work:

50 pull ups: amateur wk2 day1: 9/8/7/6/6;
5x circuit of (5 deadlifts @70kg/10 burpee box jumps/10 core get ups with 10kg plate);
Core circuit 5x (med ball crunches/Swiss ball pikes/stick push crunch - 30secs each);
ITB rolling.