1K row warm up
87.5kg squats 5x5 all below parallel
OHP 42.5kg 5x5
Deadlift 100kg 1x5
1K row warm up
87.5kg squats 5x5 all below parallel
OHP 42.5kg 5x5
Deadlift 100kg 1x5
"That was the night everything changed"
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.
Martyn Price
North Leeds Fell Runners
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
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
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 best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
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
Foundations B
- Air Squat
- Back Squat
- Front Squat
- Overhead Squat
- Workout: Tabata Squats
Foundations C
- Shoulder Press
- Push Press
- Push Jerk
- Thruster
- Workout: 10 Minutes of Cindy
- 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.
"That was the night everything changed"
Nice! V jealous. You'll have to keep me posted.
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
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.
"That was the night everything changed"
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.
"That was the night everything changed"
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.
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk