patrickmeniru Posted October 27, 2017 Author Share Posted October 27, 2017 26/10/2017 Did some stretching, single leg balance work and handstands, which felt really solid, worked on doing some lower body movement whilst holding the handstand. Single leg calf raises (smith machine): 1 x 10 w/9kg 1 x 5 w/19kg 1 x 5 w/29kg 1 x 5 w/39kg 3 x 5 w/49kg 27/10/2017 Normal warm up. Squats: 2 x 5 w/70kg 1 x 5 w/110kg 1 x 3 w/140kg 1 x 2 w/160kg 1 x 1 w/180kg 3 x 4 w/170kg Seated single leg calf raises (plates on knee): 3 x 20 w/75kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted October 30, 2017 Author Share Posted October 30, 2017 28/10/2017 Yoga for an hour and then 8 x 4 box jumps on to a 27 inch box, landing with straight legs. Also did 3 x 3 depth jumps from 4.5" platform on to same box, trying to work on reducing ground contact time, felt really good. 29/10/2017 Did 2 hours of climbing. 30/10/2017 I ate a lot over halloween and haven't been training that much at all, bodyweight has gone up to 99.5kg, which is too heavy, will look to try and bring this down slightly over the next couple of weeks to a more normal 96-7kg. Usual warm-up. Squats (knee sleeves on the whole time, gym was freezing): 2 x 5 w/70kg 1 x 5 w/110kg 1 x 3 w/140kg 6 x 2 w/156kg 1 x 10 w/40kg overhead squat Two legged hops: 3 x 80 Single leg calf raises: 2 x 5 1 x 5 w/25kg 1 x 5 w/50kg 3 x 5 w/65kg 1 x 5 w/50kg 1 x 5 w/25kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 1, 2017 Author Share Posted November 1, 2017 31/10/2017 Rowed gently for 10 mins (2.2km) Close Grip Paused Bench: 1 x 10 w/20kg 1 x 8 w/50kg 1 x 8 w/70kg 5 x 8 w/90kg Dips: 1 x 10 3 x 10 w/25kg - this was a lot harder than I expected! Horizontal rows: 4 x 10 Pull-ups: 4 x 5 Band pull-aparts (red band): 3 x 10 Single leg calf raises: 1 x 10 5 x 10 w/25kg 01/11/2017 Usual warm-up. Squats: 2 x 5 w/70kg 1 x 5 w/110kg 1 x 3 w/140kg 1 x 3 w/160kg 1 x 1 w/180kg 1 x 1 w/190kg (felt pretty good) 3 x 3 w/180kg 1 x 10 w/40kg overhead Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 6, 2017 Author Share Posted November 6, 2017 02/10/2017 Achilles rehab, some glute activation work and rowed a fast 1km (3:10). 03/10/2017 Usual warm-up. Squats: 2 x 5 w/70kg 1 x 5 w/120kg 4 x 2 w/150kg Single leg seated calf raises: 3 x 20 w/70kg 04/10/2017 Yoga for an hour. Lots of glute activation work, nothing heavy. Dips (3 count pause): 2 x 5 1 x 3 w/20kg 1 x 3 w/40kg 1 x 3 w/60kg 1 x 3 w/70kg 1 x 2(1) w/80kg Did a few curls with 12kg dumbbells between sets of dips to help my elbows. ROMWOD before bed. 05/10/2017 Slept in, had breakfast and a coffee (I don't normally take caffeine) and got myself to the gym around 10.30am. Longer warm-up than usual, did a 500m row, spent some extra time foam rolling, doing some light stretching and some dynamic stretches and generally getting myself prepared. Also did more glute activation work than normal. Kept my knee sleeves on the whole time and a jumper until I got to the last three squats of the session as it was cold in the gym). Squats: 3 x 5 w/70kg 1 x 5 w/110kg 1 x 1 w/110kg 1 x 3 w/140kg 1 x 2 w/160kg 1 x 1 w/180kg 1 x 1 w/190kg 1 x 1 w/200kg (PR) 1 x 1 w/205kg (PR) Very happy to finally hit 200kg, form held together really well, although I had to fight to stop my knees caving on the 205 it felt reasonably good (RPE 9.5), I might have had a couple more kgs in the tank but given that I was starting to lose control of my knees I has happy to call it a day. Both PRs shown below (need to click arrow to the right to see 205, which was actually deeper than 200). Box jumps: Did a few straight legged landing on 24" and then some normal box jumps on to a 45" box. Deadlifts from 4.5" blocks: 1 x 5 w/70kg 1 x 5 w/120kg 3 x 5 w/160kg Tried a couple of front levers and to my surprise was able to hold a reasonable straddle (approx 3 secs) for the first time! Despite being heavier than I usually am (currently 97.5kg). I think the bouldering is paying off in terms of levering strength. Did a few handstands, haven't practiced these much lately and it shows, not feeling as solid as I was a few weeks back. Did 45 mins of ROMWOD before bed. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 7, 2017 Author Share Posted November 7, 2017 07/11/2017 Rowed for 10 minutes (150 cals) and cycled on a stationary bike for 10 minutes. Lunges: 10 x 10 Muscle ups: 3 x 8 Pushups: 5 x 10 Dips to leg raise from support: 1 x 10 Prone leg raises: 1 x 20 Single leg hops: 3 x 20 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 15, 2017 Author Share Posted November 15, 2017 09/11/2017 8 minute AMRAP: 12 toes to bar 10 deadlifts w/160kg (not quite sure how many rounds I did but I think I was partway through my seventh set of deadlifts) 1RM hang power clean: went up to 125kg, felt reasonably comfortable despite only wearing socks, but missed 130kg (think I would have got it with another attempt or two) Worked on handstands, did a few flag holds and generally some messing about and stretching. 10/11/2017 - 12/11/2017 Did nothing, ate and drank far too much, but had a good time. 13/11/2017 - 15/11/2017 No proper training, just physio and rehab stuff for knee/back/achilles. Did a small circuit of: 10 pull-ups, 10 HSPU (kipping), 20 situps, 20 squats for ten rounds, each round did one less pull-ups and HSPU. Took a little under 25 mins. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 20, 2017 Author Share Posted November 20, 2017 16/11/2017 Went to a beginners ballet class, which was good fun and really hard work in terms of the feet and ankles, which is great because I'm definitely weak there. Probably not going to attend every week but will try and go again did a little handstand work afterwards, doing some practice on parallettes, struggling to get the hang of kicking up properly but the balance is improving somewhat. 18/11/2017 Did some power cleans up to 110kg (failed a couple of attempts at 120kg, which was surprising). Deadlifts: 1 x 3 w/20kg 1 x 1 w/60kg 1 x 1 w/100kg 1 x 1 w/140kg 1 x 1 w/180kg 1 x 1 w/220kg 1 x 1 w/240kg (this moved pretty well, although felt fairly heavy unsurprisingly, given that I haven't really deadlifted at all in three months) Paused bench (competition pause) - worked up to a heavy single, 130kg felt very easy, 140kg moved well and got a rep at 145kg although it was a bit of a grind. Finished with some box jumps, jumping matrices (two legs) and a few weighted chin up singles (top set 60kg). 19/11/2017 Did 300 pull-ups (25 x 10 and 10 x 5) and 200 dips (2 x 10 and 9 x 20). Single leg calf raises: 2 x 10 1 x 10 w/15kg 1 x 10 w/30kg 3 x 10 w/40kg Did some stretching and ROMWOD 20/11/2017 Glute activation work, some very light squats and seated calf raises (3 x 20 w/70kg) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted November 27, 2017 Author Share Posted November 27, 2017 21/11/2017 - 24/11/2017 Can't remember exactly what I did but involved some physio work and glute activation. Did my first running on a treadmill with the physio, which was great. Also did a spin class, which was awful and then some abs afterwards, which were equally hard. 25/11/2017 Yoga for an hour. Running on treadmill - 1 minute at 9km/h, 1 minute walking at 5km/h barefoot for 4 rounds total I signed up for a powerlifting competition next weekend and thought I should try squatting low bar ahead of that to see if I could lift more weight. It felt really uncomfortable until I got to around 140kg, after which point it actually felt a bit less unnatural: 1 x 3 w/70kg 1 x 3 w/100kg 1 x 1 w/120kg 1 x 1 w/140kg 1 x 1 w/160kg 1 x 1 w/180kg 1 x 1 w/200kg 1 x 1 w/210kg (PR) Bench (w/competition commands) warmed up then: 1 x 1 w/120kg 1 x 1 w/130kg 1 x 1 w/140kg Deadlift (all DO): 2 x 5 w/70kg 1 x 3 w/110kg 1 x 3 w/150kg 1 x 2 w/180kg 3 x 1 w/200kg Single leg calf raises: 2 x 5 1 x 5 w/20kg 1 x 5 w/40kg 4 x 5 w/60kg 26/11/2017 Messed around with some handstands (really happy with how these are going), gymnastics work, achilles rehab and did a little more running (1 min run, 1 min walk for 6 rounds this time, wearing shoes). Did some box jumps to a 24" box with a barbell on my back for 3 sets of 8 and a bit of front lever work. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 4, 2017 Author Share Posted December 4, 2017 02/12/2017 First powerlifting competition, didn't do much to cut weight, ate a bit healthier (fewer snacks) in the week before and then had a meal at 8pm, drank a lot of water the day before and stopped drinking at 9pm, slept with an extra blanket and had a hot shower before bed to sweat a bit, no breakfast and weighed in at 10.15am at 93.8kg. There were no weight classes so I didn't bother trying to lose the extra 800g to make the 93kg class, but it's good to know I could easily have done that just by stopping drinking a couple of hours earlier/getting on a bike for 30 mins. Warmed up very thoroughly for squats, and then slightly less thoroughly for bench and deadlift. Attempts wen't like this: Squats - 200kg, 210kg, 215kg (PR) went far too deep on all of my squats, I think there's an extra 5-10kg there just by cutting depth and then probably a few more with a belt. Bench - 130kg, 140kg, 145kg (ties paused PR) Deadlift - 250kg, 265kg (missed 275kg at lockout) Finished the competition with a wilks score of 391, if I'd made my third pull it would have been 397, so I think 400 is well within reach if I just tidy up my competition squat, execute better on deadlift (I hadn't pulled a heavy single since I hit 600lbs 3 months ago) and cut a little more water. Ended up winning the competition on wilks, which was a surprise, but also reflects the fact that quite a few of the strongest competitors didn't compete for one reason or another. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted December 12, 2017 Author Share Posted December 12, 2017 03/12/2017 - 12/12/2017 Took a couple of days off after competing, since then have been working on my rehab exercises (achilles, patella and glute activation work). Have started running again on the treadmill for short sets of 1-2 mins with walking in between, which is great. Also working on some hopping matrices, which feel good and just started doing some olympic lifting again, which is great. Will probably take a break from heavy lifting for a couple of months to focus on injuries, weightlifting technique and general athleticism and bodyweight skills (although will still squat and deadlift, just not as heavy/often). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 7, 2018 Author Share Posted January 7, 2018 13/12/2017 - 07/01/2018 It's been nearly a month since my last post(!), I've been continuing with the physio work for my patella tendons and achilles, which has involved calf work, glute work and some dynamic bits. Slowly feeling my glutes working harder. Notable highlights from training include a PR powerclean of 130kg and PR snatch of 100kg (vids below). Hoping to become more proficient in the weightlifting movements this year. Also working on my jumping, max box jump previously was 54", managed to hit 51" for a set of 4 with a very close miss on the 5th today, which bodes well. Plan for the next couple of months is to get in more volume and bodybuilding type training to give my body a rest from heavy weights and hopefully get a little hypertrophy and build work capacity. I am also building back up running now my achilles is able to handle that. Just hit a 10 minute run at 14km/h today, which was great and pain free. Next time will try 10 mins at 15km/h as that is my usual 5km pace. Generally had a good month, feeling fairly healthy, mobility continues to gradually improve and bodyweight is around 96.5kg, which is broadly where I like it to be (at least, my bodyfat is around the 12% mark, which is about where I want it to be most of the time). Handstand is okayish, not practiced much lately but think I've finally reached a level where not practicing for a few weeks doesn't cause a dramatic setback, although I do notice a reduction in consistency and confidence. Started to do a little work with paralettes. 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted January 29, 2018 Author Share Posted January 29, 2018 08/01/2017 - 22/01/2017 Another general update, I've been slammed at work recently and so had very little time to record by workouts. I've been focussing on higher rep hypertrophy work with some more bodybuilding type isolation movements and lighter weights. Still working on the achilles and knee rehab and getting back into running. Did my first 5km yesterday (took just under 30 mins), achilles felt a little sore but generally fine, however my right knee definitely didn't enjoy the running and is quite sore today, which is odd because I didn't have any issues on the treadmill, I think the squats the day before didn't help - in future I will look to run before I squat rather than the other way around. Did some work on my weightlifting, starting to feel like I'm getting somewhere with the snatch. Overall strength is definitely down, but feeling quite good generally (other than my knee from the run) and mobility continues to slowly improve. 23/01/2018 - 29/01/2018 Continuing to do rehab for achilles, knee and back. Knee still feeling a little sore after running last weekend, tried to run for 10 minutes at 17km/h this weekend but stopped after 6 minutes because it was getting really tough and I didn't want to compromise my achilles due to fatigue (which was probably wise because it was pretty sore afterwards!). Hoping to do a longer, slow run this week - probably another 5km. Glute activation stuff going well, and very happy with how my squat is progressing in terms of pelvic control and form. Managed to do 5 x 8 w/100kg front squats with no back pain and 3 x 5 back squats barefoot with 130kg with good form and very little "spinning out" of the feet. Also did some hip thrusts and single leg deadlifts and got a great glute pump, which made my knees feel very safe and secure! Also did some handstand work, which felt pretty good, and PR'd my fatgripz deadlift, hitting 150kg for a single and just missing (or barely hitting, depending on who I asked) 152kg. Also getting a bit more comfortable doing a 2 finger chin up. Did some L-sit work for the first time in a long time, which was actually reasonably okay, although I could only manage sets of 20 seconds. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted April 24, 2018 Author Share Posted April 24, 2018 30/01/2018 - 24/04/2018 I have had a very busy year with work and have fallen out of the habit of posting my training, hopefully both my busyness and updating of this log improve over the summer months. There isn't a great deal to report, I have been training hard at the weekends and where I can in the week (usually only 1 session) and have had some injury issues with my achilles and calf. I am working towards trying to complete a half-marathon on 20 May although I am running out of time and have not yet managed to go any further than 10km (best so far this year being 10km at 10.5km/h), let alone do 21km at any sort of pace (I would usually expect to run no slower than around 12km/h, regardless of the distance). Squat and deadlift have taken a backseat and I have just recently started training deadlift again after a very long hiatus since I hit 600lbs in August 2017. The first few sessions have been 4 x 5 w/220kg, 4 x 5 w/225kg, 4 x 6 w/200kg plus a set of 12 to finish and then a session with 2 x 5 w/210kg and 1 x 5 w/220kg right after some volume squats. I also hit a 150kg FatGripz deadlift and had a dubious attempt (lockout) at 152kg. My mobility work has also taken a backseat, although it hasn't deteriorated to a point where I have noticed a big difference in my lifting. I have managed to largely fix my lower back, although it isn't completely sorted, I can now front squat again and hit a PR of 150kg. I also hit a surprise close grip bench PR of 152kg, despite not really training it. I also managed a pull-up double with 65kg, which is a PR and a big goal for this year is to work towards a OAC (video below is 60kg for a triple, chin ups). Knee rehab has gone quite well and I am much more proficient at pistols now. I also want to find time to work more on my handstands and get freestanding handstand pushups mastered. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted April 27, 2018 Author Share Posted April 27, 2018 (edited) 25/04/2018 Dumbell bench: 1 x 10 w/12kg 1 x 10 w/22kg 1 x 10 w/32kg 1 x 8 w/42kg 1 x 5 w/50kg 1 x 4 w/50kg 1 x 8 w/42kg Treadmill work (prep for half marathon) ended up with 12km at 11.1km/h average, plan was to try and run for 90 minutes but only managed 70. Started at 9km/h for a couple of minutes, then 10km/h for 3 minutes then 11km/h for 10 minutes. After than point I gradually increased by 0.1 every 5 minutes or so until I reached 12km/h. After an hour I increased the pace to 12.2km/h however after 5-6 minutes at that pace my achilles started to feel a little sore so I decided to end the workout and gradually slowed down to a walk over a 3-4 minute period. Total distance including warm up and the cool down was just under 13km. Next goal will be to do 15km at 11km/h. 26/04/2018 Morning: Front squats: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 5 x 5 w/110kg Power cleans: 1 x 6 w/20kg 1 x 3 w/60kg 1 x 3 w/80kg 2 x 3 w/100kg (these were way harder than I would have expected) Single leg box jumps (18") focus on landing on one leg, holding the landing position until balanced and then standing up - for knee rehab: 4 x 5 Box jumps (42"): 2 x 5 1 x 5 from seated Did an hour of stretching/ROMWOD and a little handstand practice at lunchtime. Evening: Neutral grip chin ups: 1 x 3 1 x 3 w/20kg 1 x 3 w/40kg 1 x 3 w/50kg 1 x 2(1) w/60kg 3 x 5 w/40kg 1 x 19 pull ups 1 x 10 chin ups Edited April 27, 2018 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 1, 2018 Author Share Posted May 1, 2018 On 4/27/2018 at 3:11 PM, Hopefully said: Beautiful handstand work. A proper handstand as well Thanks! 27/04/2018 Worked on handstands, decided to try and spend 15 mins in a handstand - had about 1h 20m before the gym closed attempts were as follows, I was aiming for sets of 1 minute, but things didn't quite go to plan... (numbers are seconds), interestingly the numbers fall away as I fatigued but then came back towards the end, I think because at that point I started to sacrifice working for as good a line as I can manage to just trying to stay upside down. 58 60 45 5 - Overkicked Short kick up 56 52 12 51 56 38 12 5 2 12 21 2 5 17 41 33 2 2 36 35 Total attempts: 28 Total time: 11m18s Average attempt time: 24 Single leg jumps onto box (knee rehab): 3 x 5 28/04/2018 Started with more glute activation work that I normally do for pullling. Deadlifts: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 3 w/160kg 1 x 3 w/190kg 1 x 3 w/210kg 4 x 5 w/230kg (straps for these sets, the rest were DO, did set 1 and 3 normally and sets 2 and 4 TNG, but with controlled eccentric, no bouncing) Finished with 90 mins on the treadmill at 11km/h (16.5km total), which felt good in terms of achilles and calf. Did a little cycling around London (approx 50mins) and had an early night. 29/04/2018 Shoulder session with two friends, which was fun. OHP (did light face pulls/other rotator cuff work between sets) also did a set of 10 squats at each weight before each set: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/60kg 3 x 5 w/68kg 3 rounds of: 6 reps OHP with 10kg plates on bands (40kg total), hold at top and slow eccentric and 6 lateral raises with 10kg, 4 with 5kg 3 rounds of: 15 face pulls (15kg) 15 upright rows with empty bar 6 seated landmine press each arm (20kg) Seal rows: 1 x 15 w/60kg 1 x 10 w/80kg 1 x 10 w/100kg 3 x 10 w/110kg Dips: 1 x 5 1 x 5 w/25kg 1 x 5 w/50kg 4 x 5 w/60kg (3 count pause at bottom, failed last rep of last set) Leg raises from support: 3 x 10 Hanging leg raises: 2 x 10 Ab-wheel from knees: 2 x 10 Curls: 2 x 15 w/12kg 1 x 15 w/14kg 30/04/2018 Front squats: 2 x 10 w/20kg 2 x 5 w/60kg 1 x 8 w/80kg 1 x 10 w/100kg 1 x 8 w/100kg 1 x 7 w/100kg 1 x 6 w/100kg 1 x 8 w/100kg Split squats: 2 x 10 w/60kg Pistols: 3 x 6 Single leg jumps onto box (knee rehab): 3 x 5 Did my first OAC specific work since 2013, going to start very slowly integrating this again to give myself a chance to finally tick this goal off in 2018, it was much harder than I anticipated, I had planned on doing sets of 5 on the one hand pull ups, but that wasn't going to happen using the form and tempo that I wanted. One hand pull ups (gripping just below the wrist with the other hand) - it was hard to keep my chin above the bar at the top of the rep, wanted to hold for a second at the top to establish control then use a slow eccentric and an explosive concentric, work to do here: 3 x 3 Single arm horizontal rows from bar: 3 x 5 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 2, 2018 Author Share Posted May 2, 2018 01/05/2018 Saw the physio about my shoulder (right shoulder doesn't seem quite right and my right arm always fails first in presses despite being my dominant side) and she gave me some suggestions, including kneeling single arm overhead press, keeping elbow pointing forward as much as possible (which I find very hard, especially during the eccentric). Also need to keep going with the rotator cuff work. Tried to run but my right calf wasn't having it, need to do some regular soft tissue work (daily) on it to make sure it doesn't hold up my prep for the half marathon in three weeks. Will try and run again at the weekend and will do some kind of endurance work today (Thursday) on a rower or bike Did some handstands and practiced some handstand walks, made my best ever attempt to walk across all the lifting platforms (got onto the last platform but then fell). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 4, 2018 Author Share Posted May 4, 2018 02/05/2018 Back squats: 1 x 5 w/20kg 2 x 5 w/70kg 1 x 5 w/110kg 1 x 5 w/130kg 4 x 10 w/150kg (these all moved really well and although it was hard because it was 10s, it didn't feel too heavy) Spent 25 mins on the wattbike as a warmdown 03/05/2018 Chin ups: 1 x 3 1 x 1 w/20kg 1 x 1 w/40kg 5 x 5* w/50kg (*failed the last rep of the last set by a few inches) volume PR 1 x 20 pull-ups bodyweight 1 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 8, 2018 Author Share Posted May 8, 2018 04/05/2018 I did go to the gym but can't remember what I did, I think just stretched and maybe practiced some handstands. Single leg box jumps (onto bench) these are starting to feel a bit stronger (left leg) and more controlled (right leg): 5 x 5 05/05/2018 Snatch Grip Paused (2 seconds just off the floor) Deadlifts: 2 x 5 w/70kg 1 x 5 w/120kg 1 x 5 w/150kg 1 x 5 w/170kg 3 x 5 w/190kg 6 x 1 w/190kg (normal grip, focussing on keeping my back flat. I have noticed that compared to how I used to deadlift, I now have a slightly bent back, it doesn't flex during the lift, but I wanted to "fix" it. Having reviewed videos of the singles, I've decided that the reason for the slight rounding is that in order to actually engage my glutes and legs off the floor I need to avoid having too much posterior pelvic tilt, when I do that it looks nice but I feel much less solid from the floor even at a relatively light weight (70%). I still plan on doing some more postural work (paused reps and good mornings) than I used to do, but I'm not going to strive to lift with a perfectly flat back - although if anyone thinks that's a mistake I'm completely open to changing my mind. I'm thinking of starting another deadlift push towards triple bodyweight and 300kg in the next few months (with the aim of hitting it sometime next year) and so it would be good to know now so that I can start to tackle any technical issues before I begin loading the bar heavy again. Nordic curls (finally figured out a spot where I can do these): 2 x 5 eccentrics 2 x (2 partial range curls with pause, 2 eccentrics with pause at furthest possible point, 2 eccentrics) Seated hamstring curl (weights are approx): 1 x 10 w/70kg 1 x 10 w/90kg 1 x 10 w/110kg May have done some other bits and pieces but can't remember. Worked on some paralette handstands with a few ring dips, some flags and a little jogging with a football in the park afterwards. Finally starting to get the hand of balancing the handstand on handles. 06/05/2018 Single leg box jumps (24"): 5 x 5 Seated box jumps (42"): 4 x 5 Had a couple of attempts at 54" normal box jumps but wasn't close. Rotator cuff circuit (three rounds): 15 face pulls w/15kg 10 band pull aparts 10 standing external rotations w/5kg plates OHP: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/60kg 3 x 5 w/70kg (these felt okay) 3 x 6 w/50kg (with the plates on bands for instability) Kneeling single arm dumbell OHP: 3 x 10 w/12kg Handstand pushups against wall: 1 x 3 1 x 2 1 x 1 Dips: 1 x 5 1 x 5 w/25kg 1 x 5 w/50kg 1 x 4(1) w/75kg 1 x 3(1) w/75kg 1 x 2(1) w/75kg 1 x 1 w/75kg Will revisit this because I wan't to be able to hit 5x5 w/75kg. 07/05/2018 Handstand walks: EMOM 10 minutes 8m walks (this was pretty hard) Circuit: 15 tricep rope pushdowns (not sure what the weight was, 22kg maybe) 15 pushups 10 single arm dumbell press(each arm) w/24kg One hand pull-ups (these felt much stronger than last time): 3 x 4 (did one extra set left arm because it's weaker and my right elbow didnt' feel great) Single arm ring rows, feet on floor: 3 x 6 Single arm hanging leg raises: 1 x 5 Hanging leg raises: 3 x 10 Leg raises from support: 5 x 10 Practiced some parallette handstands and did two really nice flags in the park afterwards. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 11, 2018 Author Share Posted May 11, 2018 08/05/2018 - 09/05/2018 No training - right calf quite sore and was meant to be squatting so decided not to. 10/05/2018 Weighted chin up day Chin ups (neutral grip): 1 x 3 1 x 1 1 x 1 w/25kg 1 x 1 w/45kg 2 x 5 w/55kg (I think that this is a PR of some kind, best ever set was 63kg x 4, which is better, but I cant remember doing 5 with 55) 2 x 3 w/55kg (really struggled to lock these out quite as comprehensively as normal, although chin was above bar) 2 x 6 w/35kg (pullups) 1 x 23 (pullups) Horizontal row (machine): 1 x 10 w/60kg 1 x 10 w/80kg 1 x 10 w/100kg Lat pulldown: 10 x 8 w/75kg (used a couple of different grips and weights but 75kg is about average) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 18, 2018 Author Share Posted May 18, 2018 12/05/2018 Right calf still bothering me, so no squatting or deadlifts this week. Decided to do some single leg work on my left leg, which is weaker, so it's a good opportunity to try and even things up a bit. Pistols (left leg only) 8 x 10 1 x 1 w/20kg 2 x 1 w/30kg 1 x 1 w/34kg 1 x 1 w/38kg 3 x 0 w/42kg Single leg deadlift: 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 3 x 5 w/100kg Single leg seated hamstring curl: 3 x 15 w/40kg(ish) Did some handstand work. 13/05/2018 Did 2 hours of climbing in the morning (so no OAP work on the following day because this stressed my elbows enough and probably had similar/greater workload). OHP: 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/60kg 1 x 1 w/60kg 1 x 1 w/70kg 3 x 5 w/72kg Did some other shoulder work, lateral raises etc. also did a set of 7 wide HSPU against a wall (PR is 10). Goal for shoulder strength is strict freestanding HSPU on floor and paralettes as well as press to handstand (which is more about mobility than strength). Abs: 3 rounds of 10 hanging leg raises with pause at the top and 10 leg raises from support 17/05/2018 Neutral grip chin ups: 3 x 1 1 x 1 w/20kg 10 x 5 w/40kg (volume PR) 1 x 24 (pull ups) Dips (between chin ups): 1 x 5 1 x 5 w/20kg 10 x 5 w/40kg 1 x 30 Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 21, 2018 Author Share Posted May 21, 2018 18/05/2018 Played four 10 minute five-a-side games, first time playing football in ages, calf and achilles felt fine, so I thought I'd be good to go for the half marathon on Sunday despite the lack of training recently (and total lack of outdoor running). 19/05/2018 Lots of stretching and soft tissue work, was sore after 5-a-side. OHP: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 1 w/70kg 3 x 5 w/74kg (pretty pleased with these, moved very well) OHP with plates on bands for instability: 3 x 6 w/60kg Did some rotator cuff work and some kneeling shoulder press with 12kg dumbbells (3 x 10). 20/05/2018 Ran in the Hackney Half Marathon, everything went very smoothly (I ate more carbs than usual and mostly rested the day before and then drank lots of water with added salt and sugars on the morning of the event, together with some stretching and soft tissue work). Ran a very consistent pace, which I am very happy with, having not ever run further than 10km without a treadmill to dictate my pace, first 10km was 48 mins, and the last 11.1km was 56 mins (only 15 seconds per kilometer slower) for a total time of 1h 44m 28s. Got a little bit of cramp in the left calf and right hamstring in the last couple of kms, which slowed me down a little bit, but generally felt absolutely fine throughout - although couldn't have gone any quicker on the day judging by the cramp at the end - and very pleased to have come through it without any achilles (left side) or calf (right side) issues. The event was surprisingly quite a lot of fun, the weather was great (warm and sunny - so not great from a pure speed standpoint), which meant that lots of people turned out to watch and cheer everyone on, which made for a really nice atmosphere almost the entire route. If I do it again in future I'll hopefully actually be able to do some training aimed at going faster rather than just trying to survive the distance, and probably try and target 1.30. (I would at least want to beat my dad, who recently did 1.38). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 22, 2018 Author Share Posted May 22, 2018 21/05/2018 Did some rotator cuff work (several rounds of face pulls, external cable rotations and dumbbell work) together with some lat pull-downs in sets of 10 working up to 77kg and then some single arm lat pulldowns working up to 51kg (which was the stack on that machine). Also did some single arm hanging scapular retractions, these were much harder than I expected so I have some work to do here. Finished with 20 lengths in the office pool (which is 20m). Legs still quite sore from the half marathon, particularly my soleuses (/soleii?!). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 23, 2018 Author Share Posted May 23, 2018 22/05/2018 Squats: 2 x 10 w/20kg 2 x 5 w/60kg 6 x 10 w/100kg (different types of sets: slow eccentric plus pause, paused, eccentric plus half concentric - just above parallel - then back into hole and all the way up, as fast as possible, slow eccentric no pause, standard set of 10) Paused Bench: 1 x 10 w/20kg 1 x 5 w/50kg 1 x 10 w/70kg 3 x 10 w/90kg Dumbell Shrugs: 1 x 10 w/30kg 1 x 10 w/40kg 1 x 10 w/50kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 25, 2018 Author Share Posted May 25, 2018 24/05/2018 Bodyweight at 98kg. Usual warm up for pull ups (little bit of foam rolling back and lats, some quick lat stretches, band pull aparts and some hanging shoulder rotations) Chin ups: 1 x 3 1 x 1 w/25kg 5 x 6* w/50kg (*failed the last rep of the last set - took a full 10 minutes between these sets, my previous best 6RM was 51kg for a single set, so I'm pleased with this). 2 x 8 pullups w/25kg 1 x 25 pull-ups (did 26 but the 25th was probably a no-rep) Lat pull down: 5 x 10 w/68kg (neutral grip handles, which I much prefer for these, feel less forearm activation and move back) Did a few pushups between sets of pullups/pulldowns. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted May 27, 2018 Author Share Posted May 27, 2018 (edited) 26/05/2018 Deadlifts: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 3 w/160kg 10 x 5 w/200kg did these every third minute on the minute (so approx 150 seconds recovery) Hip thrusts: 1 x 10 w/70kg 3 x 10 w/120kg 2 x 10 w/140kg Seated hamstring curls: 5 x 10 w/103kg Assisted Nordic Curls: 3 x 5 Abs: Standing walk outs (like roll outs but no equipment) - 2 x 6 GHD situps with med ball throw integrated - 3 x 15 Hanging leg raises (partner pushing legs down at 90 degrees) - 3 x 15 27/05/2018 OHP (did either dumbbell external rotations or face pulls between each set): 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 3 w/60kg 1 x 1 w/70kg 3 x 5 w/76kg (volume PR) 1 x 8 w/64kg 1 x 4 w/64kg 1 x 6 w/60kg Scapular pull ups: 3 x 5 Support to tuck planche (legs straight down though): 3 x 5 Lateral raises: 4 x 10 w/6kg Rear delt flys: 4 x 10 w/6kg Dumbell external rotation (elbow on knee): 3 x 6 w/10kg Kneeling single arm dumbbell press: 3 x 10 w/14kg Curls: 5 x 15 w/10kg Dips: 1 x 5 1 x 5 w/25kg 5 x 6 w/50kg Cable chest fly: 3 x 15 w/16kg Did a couple of handstands and a chest to wall HeSPU Edited June 19, 2018 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
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