1K row warm up
87.5kg squats 5x5 all below parallel
OHP 42.5kg 5x5
Deadlift 100kg 1x5
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1K row warm up
87.5kg squats 5x5 all below parallel
OHP 42.5kg 5x5
Deadlift 100kg 1x5
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.
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
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.
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.
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.Quote:
Originally Posted by southernsoftie
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.
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.
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.
Ramped sets of 5 reps up to final set at 85% 5 rep max of:
Squats, deadlift, bench, ohp, and power cleans.
Then the killer. Atlas stone to shoulder for 5 reps, then 10 chins, the stone to shoulder for 4 and 8 chins and so on down to 1 and 2 chins for time. Started with a 50kg stone by the end of the 4 reps had to reduce this to 40kg and use a band to assist on the pull ups. The stone killed me. Managed 11.19 for the total time and thought I was going to puke. Just another day down at train manchester :thumbup:
Also got my lifting programme for the next six weeks covering squat, bench, deadlift, power clean and ohp. Main emphasis being on squat, should have a 5 rep max of 127.5 by the end of it and then I'll get a new programme to keep with the gains. Very happy.
Sounds awesome!Quote:
Originally Posted by eavesy187
My sesh last night:
Tabata row session, 10 reps (5@<1:40/500m; 2@<1:45; 3@<1:50)
Bench press 4x5@55kg, 1x5@60kg, 1x8@40kg
Press up circuit:
- 20 crucifix presses (my name: those ones where up position is on one arm, crucifix shape, other arm t'wards ceiling
- 20 proper press ups
- 20 spider presses
- 20 proper
- 10 Hindu presses
- 10 crab presses (using two mats, do a press up, crab walk sideways in up position, do another, go the other way, etc.)
- 1min press up (30s to go down, hold at bottom for 15s, up over 15s)
Abductor and calf rotater resistance machines.
ITB rolled on vibration plates
3 x 8 dips/15 leg raise supersets
3x5@14kg decline dumbell flies into sit up (end position body vertical, weights above head).
Short one last night - shopping to do and had already been for a 7mi+ run at lunchtime:
50 pull ups: lvl4wk2day2 - 8/9/8/7/5
5x8 Turkish get ups @10kg
3x forearm winders @5kg
5x8 arm curls (variety of) @14-20kg
3x20 bell ringers @60kg
Have a butchers at this Eavesy:
http://m.youtube.com/#/watch?v=lbQhH5Lv2Ew
No gym today, but did finish off level 4 week 2 of the 50 Pull Ups programme: 9/9/8/6/6. I think this could finally be the programme that takes me to the magic five-oh. Fingers crossed!
First day of my new lifting programme. Warm up - 500m row, lots of roller work and stretching.
Then various warm up sets for each of todays 3 lifts and then working sets:
Squat 97.5kg 5x5
Bench 55kg 5x5
Deadlift 100kg 1x5
Total weight lifted in workout - 6.237 tonnes
Really enjoying the new gym. Ordered some lifting shoes, belt and wrist wraps today to aid as things start to get tougher.
Is that the right link for what you want me to see?Quote:
Originally Posted by southernsoftie
Works for me...try this one:Quote:
Originally Posted by eavesy187
http://www.youtube.com/watch?v=lbQhH...e_gdata_player
That's better, I'll give it a watch. Rich Fronings diet is crazy for how fit he is. He eats peanut butter for breakfast, no bread just peanut butter. Sometimes with jam. The for the rest of the day he survives on protein shakes and chocolate milk. He only eats one proper meal a day in the evening. Crazy, but as he says it works for him.Quote:
Originally Posted by southernsoftie
Thats a crazy volume of work, very impressive. I'm going to be increasing my volume to lifting on the mornings and met con in the afternoon on monday, wednesday and friday. Then a short run and drills for technique on power cleans on tuesday and thursday. And the weekend to rest.
Trouble is, with my work routine, I can't plan a regular pattern: if I'm lucky, I might be able to plan the week ahead. My mini session today:
3min row warm up
50 Pull Ups lvl4 wk3 day1: 10/8/7/6/6
Deadlift & shrug: 4*5@75kg 1*5@80 (100% bodyweight benchmark reached)
Single arm barbell shoulder press @10kg/inverse incline dumbell curls w/ dorsal raises @14kg (5*superset)
5*10 Deadlift, raise & twist of Bulgarian bag attached to a low cable
5*10 Swiss ball chest press & crunch using Bulgarian bag
5*10. each of calf rotaters & abductor machines (superset)
4* alternate pull ups to finish
Well there are going to be days that I can't stick to my routine. Plan is when that happens to speak with the coach and make adjustments to my plan for that week so I get the most out of the time i have available.Quote:
Originally Posted by southernsoftie
SS here's another version of the video you posted, with a lot more content. Just over an hour long http://www.youtube.com/watch?v=6mRbkhRJJug
Cheers, might have a watch of that tonight.
Today had technique drills for power cleans, then band assistance work:
100 tricep pull downs, 100 face pulls, 100 pull aparts.
And the usual large amount of smr work with a roller and a ball.
Should be getting a neck harness soon :D
Bet Vanessa Feltz is good at that.Quote:
Originally Posted by eavesy187
Whereas that sounds like one for JordanQuote:
Originally Posted by eavesy187
One for the roadies?Quote:
Originally Posted by eavesy187
Brill! :thumbup:Quote:
Originally Posted by crowhill
AM Workout
500m row warm up
Lots of stretching and smr work with roller and ball.
Light lifting session:
Various weights and reps up to working sets of:
2x5 77.5 kg Squat
3x5 42.5 kg ohp
Assistance work:
5x10 20kg good mornings
3 x dead hang pull up to failure 10/10/7
50 band face pulls (not 100 due to pull ups)
100 band pull aparts
Then more rolling and stretching.
Total weight shifted 2.463 tonnes (not including assistance work)
PM Workout
300m row warm up
smr rolling and ball work with lots of stretching.
Technique drills for row
1k row 4.07
Squats 1x3 up to 80kg, then singles up to 1 rep 120kg
Bench - 30 seconds to perform 3 reps 40kg for 16 rounds. With what ever is left in the 30 seconds for rest. Focusing on explosive power.
Then 20 meter shuttle runs with prowler with 40kg weight added x2 and 20 10kg medicine ball slams 3 rounds for time - 6.49.
Finally more smr work and stretching.
Been another cracking day at train manchester.
Do you get time to, you know, work & stuff?
Just jealous. Look forward to seeing the gains you make on that sort of programme.
Yeah I'm on leave till next Wednesday so making the most of it. Though when I do work I do long days so get 4 days off a week. Try to fit this in around other commitments and training as best as I can.Quote:
Originally Posted by southernsoftie
Having a day off from training today, got heavy lifting in the morning then met-con in the afternoon.
Things didn't go to plan today, only had one training session instead of the planned 2. So did lifting with a brief met-con workout at the end.
Warm up:
300m row then lots of mobility work, stretching and SMR with roller and ball
Lifting:
Various warm up sets for each exercise then working sets of:
Squat 102.5kg 1x5
Bench 1 rep 62.5kg
Power clean 55kg 5x3
Total weight lifted - 3.265 Tonnes
Met-con:
15m Shuttle runs of:
35kg overhead barbell, 28kg each hand kettle bell and prowler loaded with 60kg. 8 rounds for time - 6.45
Then more stretching and SMR work to finish.
Need to do more met-con!
SS I've got a workout for you:
Row 2km.
Every minute that passes, get off and execute “death by burpee” protocol. So this means that with each passing minute, the burpee count increases by one rep. Continue until the 2k is complete or the burpees beat you!
I've not done it, but it sounds a killer.
Sounds great, but what's the starting point for the burpee reps?
Did my 50 pull ups (lvl4wk3day2) towards the end of a great 8.5mi trail run round the coastal paths of S Devon yesterday: 9/10/8/7/5 - sets 2&4 chins.
Start at one rep. So once a minute passes on the row you get off and do one burpee then back on. At 2 minutes it's 2 burpess and so on. If you've got a rower near a pull up station you could make it really interesting and go for burpee pull ups.Quote:
Originally Posted by southernsoftie
Todays workouts:
Warm up 300m row, mobility work, smr work with roller and ball
Lifting:
Various warm up sets leading to working sets of:
3x5 100kg squats
3x5 57.5kg bench
1x5 105kg deadlifts
2x8 dips, 3 x sit ups to fail 32,32,34
Met-con:
30 10kg wall balls
32kg kettle bell each hand farmers walk 60m
50kg barbell over head carry 30m
3 rounds for time - 22.57 Was on for 18 minutes but back started to spasm before last overhead carry so had to stretch it out.
Then lots of stretching and smr work.
I have recently joined a gym for cross training purposes. Could anyone suggest a basis programme that I can follow to supplement my running - currently around 50 miles and 10,000ft a week?
Thanks,
Rollerblader
5k on the tradmill this morning in 18.35. Not fell running I know..............
Supplement your running in what way? What do you want? To be stronger, to have better endurance etc?Quote:
Originally Posted by Rollerblader
One thing i can say without knowing any of the above is you can't go far wrong with squats. How you do these will depend on what equipment your gym has, and your goals. Just make sure you stay away from the smith machine.
Why stay away from the Smith Machine?Quote:
Originally Posted by eavesy187