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patrickmeniru
Posted (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 by patrickmeniru

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patrickmeniru

28/05/2018

Did some handstand work, alignment feels like it's improving, probably did some other things but can't remember what other than 3 x 10 single leg calf raises w/20kg

30/05/2018

Back felt iffy so didn't barbell squat and did pistols instead.

Squats:
1 x 5 w/20kg
2 x 5 w/70kg (decided not to barbell squat)

Pistols:
9 x 10 each leg
1 x 10 w/20kg each leg
Took 30 mins

31/05/2018

Chin ups:
1 x 3 pull ups
1 x 3
1 x 1 w/20kg
1 x 1 w/40kg
3 x 4* w/60kg (*failed last rep of last set)
3 x 5 w/40kg pull ups
1 x 22 bodyweight pull ups

01/06/2018

Did some horizontal machine rows w/47kg (around 5 sets of 15) and some lat pull downs w/50kg (4 x 10) and some kneeling bottoms up kettlebell press w/12kg (5 x 10)

02/06/2018

Deadlifts (banded green band, 1.5 inch deficit):
2 x 5 w/70kg
2 x 3 w/120kg
2 x 3 w/150kg
2 x 3 w/180kg
4 x 3 w/200kg
2 x 3 w/180kg

Did box jumps onto a 24" box between sets

Nordic curls (2 x green band set up assist):
4 x 6

Ladder agility drills for 20 minutes

Squat jumps:
1 x 5 w/20kg
2 x 5 w/30kg

Seated box jumps (24") landing with straight legs:
3 x 8

Did some hopping and jumping up the stairs in the gym, managed 5 steps with both legs (hopping) also did 5 broad jumps, best effort was 9 feet 4 inches

Also did a few handstands on paralettes, took a few tried to get into it each time, but once I did, felt really solid. Also managed to get an L-sit to handstand for the first time! Very pleased, got it on the third try.

 

03/06/2018

 

Went climbing fora couple of hours, made a v3-5 problem and came very close to sending a v4-6 (next time). Then straight to the gym.

Warmed up with lots of face pulls and band pull aparts/external rotations with relatively light weights before and between sets of OHP.

OHP:
2 x 5 w/20kg
1 x 5 w/40kg
1 x 5 w/50kg
1 x 5 w/60kg
1 x 3 w/70kg
2 x 5 w/78kg
1 x 4(1) w/78kg
5 x 6 w/50kg

Single arm kneeling OHP:
4 x 7 w/14kg

Abs:
3 x (10 crunches, 10 v-ups, 10 russian twists each side - all with 8kg ball - 1 min plank)

Dips:
1 x 5
1 x 5 w/25kg
1 x 8 w/50kg

One hand pull up:
3 x 1 left side only (feeling very tired)

3 x 5 single arm TRX rows

Squats (barefoot):
3 x 10 w/50kg

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patrickmeniru
Posted (edited)

06/06/2018

Morning session: Tried to squat but tweaked something in my back so had to abandon that idea after my first warm up set. Did some weighted pistols instead roughly 4 triples with 20kg and 3 triples with 30kg

Afternoon session in office gym:

Squats:
1 x 20
2 x 20 (goblet w/20kg)

Belt squat (did a set of 10 jumping squats, with half squat in between, between each set):
1 x 10 w/40kg
3 x 10 w/60kg
1 x 10 w/85kg

Step ups:
2 x 10 w/45kg

Lunges (~15m):
1 x 1
2 x 1 w/2 x 20kg dumbells

Leg extension:
3 x 20 w/50kg

Kettlebell swings:
3 x 10 w/20kg

07/06/2018

Chin ups:
1 x 3
1 x 1 w/25kg
10 x 5 w/45kg (these were much harder than I had hoped, but I was happy to get all the sets done with no misses)
3 x 10 horizontal rows w/50kg
4 x 10 lat pulldowns w/60kg
3 x 6 half reps (top part of ROM only) with 25kg

Ab-wheel:
2 x 10

Bodyweight AMRAP pullups:
1 x 18 (worst set since I started the AMRAPS, was obviously very fatigued at this point)

08/06/2018

Had a sports massage for 50 mins, worked on my upper back.

09/06/2018

Did yoga for an hour.

Deadlifts (1.5" deficit):
2 x 5 w/70kg
2 x 5 w/120kg
1 x 3 w/160kg
1 x 3 w/190kg
1 x 1 w/210kg
1 x 1 w/230kg (=DO PR, although lockout was probably not quite there)
1 x 1 w/250kg (hook, harder than I'd have hoped)
4 x 5 w/215kg (straps)

Box jumps:
Did quite a few reps and worked up to 51", had a couple of goes at 54" but wasn't close. Then did some sets of three weighted box jumps onto a 24" box (holding 10kgs each hand) straight into three unweighted, felt like I got much better quad drive off the floor with these. Then moved on to jumping onto a 100cm box from as far away as possible. Started close and slowly worked out to a successful attempt at 6 feet 1" (185cm) and had a couple of close misses at 190cm (landed with balls of feet on the edge but couldn't quite hold it and lost balance backwards).

Single leg deadlift:
1 x 5 w/20kg dumbells each hand
3 x 5 w/30kg dumbells each hand

Nordics:
3 x 6 eccentrics (unassisted)

Practiced a few handstands on parallettes bewteen box jumps, feeling really solid now.

After the gym I decided to finally try and learn to do a back-tuck (backflip) on the ground. I have only ever done them on trampolines before, although I did make 4 attempts one day in 2016, none were cleanly landed. After a lot of visualisation I mustered the courage to have a go and landed it on the third try. Progression for the day went like this:

Hanging leg tucked knee raises - as explosive as possible to mimic the motion required for the movement
Hanging flips (like a fast movement into a skin the cat then dropping to my feet)
Backwards rolls on grass
Max height jumps (to remind myself to jump upwards before rotating)
Then had a go, first attempt took me 4 minutes to actually try after a while I go much more confident and after the successful third attempt I landed each subsequent effort, with varying degrees of adjustment on landing (but no hands down). Really happy to have learned this skill.

10/06/2018

Warmed up with some rotator cuff work and also did rotator cuff work between each set of OHP (face pulls, band pull aparts and single arm cuban rotations)

OHP:
2 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
3 x 5 w/80kg (rep PR) very pleased with this, as last week I failed the last rep with 78kg
4 x 6 w/60kg (focus on neutral spine and not leaning back)

Kneeling single arm dumbell press:
2 x 10 w/16kg

Dips:
2 x 15 w/25kg

Squats:
2 x 10 w/20kg
3 x 6 w/60kg

 

 

Edited by patrickmeniru

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patrickmeniru
Posted (edited)

11/06/2018

OAP specific training. Warmed up and then decided to start using rope assisted chins rather than one hand chin ups. Did a single on each arm and gradually worked my assisting hand down the rope 1 fist length at time. Ended up with singles at 8 fist lengths on each hand, which felt great, so decided to try and full OAC each arm to gauge progress. I was pretty much around the closest I have ever been (somewhere similar to 2013 I think), which is great, although really the hard work starts now. finished with a triple at 8 fists (right) and a double left, which really finished me off.

12/06/2018

Warmed up as usual then hit some squats. Happy that my back didn't decided to fall apart although these felt heavy from 100kg(!) upwards, they actually moved fairly well on review.

Squats:
2 x 5 w/20kg
2 x 5 w/60kg
2 x 5 w/100kg
2 x 5 w/120kg
2 x 5 w/140kg
2 x 5 w/160kg
1 x 5 w/170kg
2 x 5 w/160kg
2 x 5 w/140kg
2 x 5 w/120kg
2 x 5 w/100kg

14/06/2018

Weighted chin ups day, have been busy with work and that probably affected recovery but underestimated how much fatigue the rope chins generated. Plan was to try 55kg for 5x5 but I was nowhere in terms of strength (at office gym so rubber grips and no chalk didn't help but even so, I was way down on where I expected to be):
1 x 3
1 x 1 w/25kg
1 x 5 w/50kg
1 x 4(1) w/50kg
5 x 5 w/25kg
4 x 10

Dips:
1 x 5
1 x 5 w/25kg
3 x 5 w/50kg
4 x 5 w/25kg
1 x 3 w/75kg (just because someone asked if I could...)

Horizontal rows:
3 x 10 w/50kg

Kettlebell press:
2 x 10 w/12kg

Dumbbell rows:
2 x 10 w/30kg

Single arm lat pulldowns:
2 x 10 w/40kg

16/06/2018

Deadlifts (thicker green band and 1.5" deficit):
2 x 5 w/70kg
2 x 5 w/120kg
1 x 3 w/160kg
1 x 3 w/180kg
1 x 5 w/200kg
4 x 5 w/205kg (these were hard)
1 x 5 w/200kg (no bands)

Seated hamstring curl:
3 x 10 w/104kg
1 x 15 w/104kg

Single leg box jumps:
3 x 6 each leg, single leg landing focusing on foot stability and knee alignment, onto the bench (so not high)

Single leg dumbbell RDLs (one dumbell only in opposite hand for anti-rotation work):
1 x 5 w/20kg
1 x 5 w/30kg
3 x 5 w/40kg

Machine rows:
4 x 10 w/60kg

17/06/2018

Taught a couple of friends to backflip, one managed to get it, the other one is close and should get it next time, also did a few myself (landed the first try perfectly, landed 3 others decently including my first overrotation where I had to run back a few steps and one poor effort where I put hands down).

Warmed up with some rotator cuff work and did rotator cuff work between sets of OHP as usual (face pulls with 15kg, red band pull aparts, external rotations w/5kg)

OHP:
2 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
1 x 1 w/80kg
3 x 5* w/82kg (*failed last rep of last set, volume PR - I think my 1RM is 85kg or thereabouts, so very pleased with this, form also held together well in terms of back position/alignment)
5 x 6 w/62kg

Rotator cuff work, tried some rear delt bodybuilding movements, face pulls, external rotations etc.

Kneeling dumbell OHP:
2 x 10 w/18kg

Squats:
1 x 10
2 x 5 w/60kg (front)
1 x 5 w/60kg (overhead)
1 x 3 w/90kg (front)
3 x 5 w/100kg

Bench:
1 x 10 w/20kg
1 x 5 w/60kg
1 x 5 w/90kg
1 x 5 w/110kg
2 x 5 w/120kg (shoulder didn't feel wonderful after the second set)

Single leg calf raises:
1 x 10
3 x 10 w/25kg

10 minutes on the watt bike because my knees were sore.

Did some stretching to finish.

Edited by patrickmeniru

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patrickmeniru

18/06/2018

OAP specific day, warmed up with shoulder dislocates, band pull aparts, hanging shoulder rolls and some horizontal bodyweight rows and three chin ups, then moved on to rope chins, did a double on each arm, starting at one fist length down the rope and doing a double at 2, 3, 4, 5, 6 and 7 fist lengths trying to control the eccentric each time. Elbows definitely felt the strain with these but it wasn't painful. Pushed it a little more than I might otherwise have done because Thursday to Saturday I have a work trip to Rome so probably won't be doing my usual weighted pull ups on Thursday.

Also did some handstands and reverse wrist curls for 4 x 10 w/10kg. Finished with some scapular pull ups and scapular pushups then ROMWOD before bed.

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Hopefully

I know you know Patrick, but be very careful with the oap work. The strain on the tendons is immense. A tendon injury from oap would most likely set you back years. Best to leave alot of strength in the tank.

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patrickmeniru
Posted (edited)
On 6/19/2018 at 3:40 PM, Hopefully said:

I know you know Patrick, but be very careful with the oap work. The strain on the tendons is immense. A tendon injury from oap would most likely set you back years. Best to leave alot of strength in the tank.

Thank you for the warning, I'm acutely aware of the strain that OAP work puts on the non-muscular tissues having had tendonitis problems in the past. If you look back at my log, you'll see that I have been using weighted chin ups exclusively for the past couple of years to build a surplus of strength and to condition my connective tissues for the OAP work, which I am also taking the specific work slowly now that I've started (1 month on wrist assist, 1 month on rope assist and then I will start with negatives for at least 2 months, slowly building volume). However, the best laid plans of mice and men often go awry, and I'll do my best not to get too hung up on progress at the expense of my tendon health, which is where I've gone wrong in the past. You'll also see that I haven't done any gripper work recently, which is part of me managing the stress on my elbows.

 

Edited by patrickmeniru

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patrickmeniru
Posted (edited)

19/06/2018

Really good squat session today, left work at 21.10 (gym closes at 22.15) so had to cycle home really fast, change quickly and get myself to the gym, arrived at 21.35 so didn't have time to warm up like I usually would. Session went like this:

Squats:
1 x 10
1 x 20 w/20kg
1 x 15 w/60kg
1 x 10 w/100kg
1 x 9 w/110kg
1 x 8 w/120kg
1 x 7 w/130kg
1 x 6 w/140kg
1 x 5 w/150kg
1 x 4 w/160kg
1 x 3 w/170kg
1 x 2 w/180kg
1 x 1 w/190kg (did this at 22.00)
3 x 3 w/170kg

22/06/2018

Did a quick 30 min session in a hotel gym with some pull ups, hanging leg raises on stall bars, single leg box jumps, overhead squats with a sandbag, rotator cuff work, very light incline bench, pushups and some curls.

24/06/2018

Warmed up with some rotator cuff/general shoulder work and stretching.

OHP (rotator cuff work between sets):
1 x 5 w/20kg
1 x 5 w/50kg
1 x 3 w/60kg
1 x 1 w/70kg
1 x 1 w/80kg
2 x 4 w/84kg
1 x 3 w/84kg
1 x 5 w/72kg
3 x 5 w/60kg

Did 3 x 10 Y raises plus W raises w/2kg

Dips ladder - alternating with a friend, started at 1 rep, you go I go, failed the last rep of the 11th set and the last 2 reps of the 12th set, had a 10kg belt on.

Pull ups ladder, as above, no weight, through 6 sets.

Pushups ladder, as above, but you hold the top position whilst waiting for the other person, completed the set of 8.

Did some handstand work and stretching.

Squats:
1 x 10 w/20kg
5 x 5 w/60kg

 

 

Edited by patrickmeniru

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patrickmeniru

25/06/2018

Another long day at work and a rushed session as a result (only had 30 mins).

Warmed up with some rotator cuff work, hanging shrugs, scapular pullups, some upper body stretching, some horizontal rows and a couple of chin ups.

Rope assisted OACs:
1 x 3 w/1 fist length
1 x 3 w/2 fist lengths
1 x 3 w/3 fist lengths
1 x 3 w/4 fist lengths
1 x 3 w/5 fist lengths
1 x 3 w/6 fist lengths

I tried to control the negative, but especially on the left arm, these weren't as slow as I would like. This was mostly because I didn't have as much recovery time as usual and so I didn't want to completely exhaust myself with the eccentrics and not be able to do much volume. I also didn't get to finish the workout (goal was to do up to 8 lengths) because the gym closed. Fairly happy however as my elbows held up well and I don't have any soreness the next day as I type this.

The plan is to get to slowly build up the volume of these and then start to add in some unassisted negatives very slowly.

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27/06/2018

Wasn't able to get to the gym on Tuesday, so did squats on Wednesday morning instead. I'd forgotten how weak I feel first thing in the morning, but as the weight gets heavier my CNS wakes up, so the result is that I can get the work done but all of the sets feel hard (even 60kg doesn't feel great to start with!!).

Squats
1 x 10 goblet squats w/10kg
1 x 10 w/20kg
1 x 10 w/60kg
1 x 5 w/60kg
1 x 5 w/100kg
1 x 5 w/120kg
1 x 5 w/140kg
1 x 5 w/160kg
1 x 5 w/180kg (these actually moved well and I had a rep or two in the tank)
1 x 5 w/160kg
1 x 5 w/140kg
1 x 5 w/120kg
1 x 5 w/100kg
1 x 5 w/60kg
1 x 10 w/20kg

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patrickmeniru

28/06/2018

Weighted chin ups, worked up to a single attempt at 70kg, which I missed. Elbows were quite sore so called it a day after that. Probably should have been a bit more careful and missed this session because I felt weak but it's hard to know when you feel weak because of accumulation of volume that's just the result of hard training and when it's because you need a break. In any event, elbows have been sore for a few days after this, so clearly pushed the boat out a bit too far and will take a week off from any heavy loading through the elbow to give the tendons a chance to recover.

29/06/2018

Ran for 26 mins, probably a shade over 5km. Stopped about 5 minutes earlier than intended because my achilles started to feel a bit iffy.

30/06/2018

Yoga for an hour plus usual warm ups (glute activation, some upper/mid back work, air squats)

Deadlift (1.5" deficit, short pause just off the floor):
1 x 10 w/70kg
2 x 5 w/120kg
2 x 5 w/150kg
2 x 5 w/180kg
2 x 5 w/200kg
2 x 5 w/220kg (happy with how these felt/moved)

Speed Pulls (weren't very fast after the paused pulls!):
2 x 2 w/180kg
2 x 2 w/150kg
2 x 2 w/120kg
Did 3 stair jumps between each set.

Nordic drops (definitely getting better at these, able to control the eccentric for almost the full ROM on the first rep):
3 x 6

Ab work:

Did some crunches, some russian twists, hollow body holds, suitcase carries (50kg), ab-wheel rollouts (kneeling) and anti-rotation back extension holds on the GHD.

01/07/2018

Played football and basketball for a few hours with friends (tried to dunk a bunch of times with a football and ended up aggravating my knee because I forgot to  absorb the landings properly on a couple of attempts). Did some soft tissue work on my quads and some isometrics afterwards to try and save the situation, next day as I type, the knee is quite sore but  hopefully be okay to squat again in a few days.

Rotator cuff circuit (4 rounds):
10 face pulls (starting at 10kg and adding 2.5kg each round)
15 band pull aparts, red band
6 external cable rotations 5kg each arm

Kneeling single arm dumbell press:
5 x 10 w/20kg
Did 10 shoulder dislocates between each set

Finished with a few biceps curls for my elbows and some stretching.

 

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patrickmeniru

Since 01/07/2018 I haven't trained much because of sore elbows and knees. The elbows were way worse than anticipated, given that I only really had one workout when they felt sore, and I cut that short to save them, expected soreness for a couple of days, but instead they were sore for 2 weeks in both flexion and extension (so no handstands). They are now starting to feel better again so pull up training will resume. I'll probably do unweighted pulls for a week or two and then jump back into the weighted pull ups for a couple of weeks and then the one arm specific work (but without the weighted pull ups).  I might also think about doing my OAP specific work on rings rather than a straight bar.

Not much to report in general training due to the knee and elbow issues. Both feeling better, so will ease back into proper training. Ran the fastest 5km that I have done since hurting my achilles at the end of last year (23:59). This was a bit disappointing given how hard it felt (my best time is 19.15) but very happy not to have any pain, will gradually work my way back towards a sub-20 minute time.

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patrickmeniru

Elbows and knees gradually getting better. Have been doing a few unweighted pull ups recently without pain. Had a holiday and a friend's stag do in the last couple of weeks so not much to report. Notable training has included:

5km run in 21.10, which is the fastest I've managed for ages, no achilles or calf pain afterwards, although the following days my right calf has been quite sore.

Squats: 3 x 5 w/140kg using 5:2:1 tempo

Dumbbell bench: 3 x 5* w/50kg 5:2:1 tempo (*failed last rep of last set)

Some handstand work, no longer getting elbow pain with this, which is great.

Deadlifts - 1 x 15 w/200kg touch and go, pretty easy, will go for 20 next time.

First time trying a RT (strength shop one) - was harder than expected, just about broke the floor with 75kg right hand but not left, did some holds with 60kg afterwards, got about 12 seconds left hand and 16 right hand.

 

 

 

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patrickmeniru

10/08/2018

Still no regular training, elbows are slowly feeling better but I don't understand why it's taken so much longer than usual so may have to have them looked at. Right knee is also still feeling a bit off.

Managed 15 x 10 chin ups/pull ups in an hour recently, felt weak but no elbow pain. Also managed to run 5km in 20.39, which is 30 seconds faster than last time and I was didn't have to work quite as hard, which was great. Hopefully work my way down to sub-20 again over the next couple of months.

Deadlifts, tried to AMRAP by double overhand at 200kg, managed approx 4 poor reps, felt very weak, will try this again as I think I can get 5 proper reps on a good day.

Diet and stretching have been poor in the past week or two, need to get back on those particular horses, particularly the stretching, because I don't want to lose all my handstand alignment gains!

Also, randomly maxed my OHP, was feeling much weaker than when I was doing the linear progression but managed to PR and get 90kg for a single (missed 95kg, which should be well within reach after a few sessions).

 

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David_wigren

Dude! A 20:39 5k at your size and level of strength training specialization, that’s beyond just impressive!

However, I’ve got a 5k at 19:50😈. Though, admittedly at a much lower bodyweight. Prolly weighed a starving 170 lbs at the time.

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patrickmeniru
On 8/10/2018 at 12:38 PM, David_wigren said:

Dude! A 20:39 5k at your size and level of strength training specialization, that’s beyond just impressive!

However, I’ve got a 5k at 19:50😈. Though, admittedly at a much lower bodyweight. Prolly weighed a starving 170 lbs at the time.

Haha, thanks David - I'll be gunning for your 19:50, just give me a couple of months... My best time is 19:15 from summer 2016 (when I was about 4-5kg lighter), but all of my times should come with the caveat that the route I run (although the same every time, so good for measuring progress/regression) is not an "official" 5km (although both Google Maps and mapometer say that its 5.005km) so there may be a margin of error there.

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patrickmeniru

11/08/2018 - 12/08/2018

Knee starting to feel better, which is great.

Deadlifts on the Saturday, my hamstrings always seem to feel a bit off when warming up for deadlifts these days, I'm not sure why but perhaps it's the nordic curls:

2 x 5 w/70kg
2 x 5 w/120kg
1 x 5 w/150kg
1 x 3 w/170kg
1 x 3 w/190kg
1 x 1 w/210kg (all DO)
1 x 19 w/200kg (couldn't quite lock out the 20th rep - all T&G but not bouncing the weight - bit irritated not to have done this, based on how warm ups felt, I was not in good shape, so I think 200 x 20 should be easily achievable on a better day and 220 x 20 might be possible when I get back into deadlifting heavier and more consistently again).

Nordics:
5 x 5 with thinner green band. Started off with the red band, but it was too hard and I only managed an ugly triple so backed down to get more, better reps in.

Calf raises:
5 x 5 w/20kg

Circuit with weighted box jumps (24" box holding 2 x 10kg plates), side on med ball throws against a wall and parallette handstand for 5 rounds. Also did my knee stability single leg box jumps.

 Sunday session:

Mobility work and squats.

Squats:
Usual warm up with bodyweight and goblet squats plus glute activation.

1 x 10 w/20kg
2 x 5 w/60kg
2 x 5 w/80kg
2 x 5 w/100kg
5 x 5 w/120kg

Close Grip Bench:
1 x 5 w/20kg
1 x 5 w/70kg
1 x 3 w/100kg
1 x 2 w/120kg
1 x 3 w/140kg (this was hard)
1 x 10 w/100kg (feet up)

Single arm kneeling dumbbell press:
1 x 10 w/10kg
1 x 10 w/16kg
1 x 10 w/22kg (right elbow started to get sore so stopped these)

Finished with some lateral raises, face pulls and curls, as well as some overhead walks holding 30kg dumbbell. This was really hard (it shouldn't be) so will do these more.

Did a long ROMWOD before bed.

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