Training -- Mon 28/04/2014

Squat/Bench Press/Pull Ups

10xBW/10x20kg/10xBW
10x20kg/5x40kg/10xBW
5x40kg/10x63kg/8xBW
5x60kg/10x63kg/6xBW
3x80kg/10x63kg/6xBW
1x100kg
3x120kg

Deadlift

2x5x100kg -- That felt much heavier than expected.
2x100kg -- Wot.

DB Shoulder Press/Cable Row

2x7x15kg/10x50kg -- I'm noticing a trend here. Spend 2 days recovering and you get all weak.

And then I mucked around with some snatch drills at 25kg, which I'm sure were fugly.

Training -- 26/04/2014

Squats/Bench Press/Pull Ups

10xBW/10x20kg/5x11.25kg
10x20kg/5x40kg/5x11.25kg
5x40kg/3x60kg/5x11.25kg
5x60kg/6x74kg/5x11.25kg
2x10x85kg/6x74kg/5x11.25kg
10x85kg

OHP/Cable Row/NLC/GHD Sit Ups

10x20kg/10x60kg/5xBW/10xBW
5x30kg/10x60kg/5xBW/10xBW
5x35kg/10x60kg/5xBW/10xBW
2x5x40kg/10x60kg
4x40kg/10x60kg

Training -- Fri 26/04/2014

Squat Nemesis

10xBW
10x20kg
5x40kg
5x60kg
3x80kg
1x100kg
1x110kg
1x120kg
1x130kg
1x135kg
1x140kg -- For high bar squats, this is a PB. I probably should have brought my camera, or some kind of witness.
3x100kg
3x105kg
3x110kg
2x5x70kg

Training -- Thur 24/04/2014

Squat

5xCossack
10xBW
10x20kg
5x40kg
5x60kg
3x10x85kg

Knees are feeling better than yesterday, especially right knee. Followed this up with about 45min of stretching. I'd like to be able to do the splits, primarily for the sake of showing off.

Training -- Wed 23/04/2014

Squat/CGBP/Pull Ups

20xBW/10x20kg/10xBW
10x20kg/5x40kg/10xBW
5x40kg/10x60kg/8xBW
5x60kg/10x60kg/6xBW
3x80kg/10x60kg/6xBW
1x100kg
4x5x115kg -- Last rep of each set was a grinder, increasingly so with each set. Knees were feeling it, so I decided not to make myself do a 5th set.

SLDL

3x10x85kg

Incline Bench Press/Cable Row/BB Calf Raise

--/--/10x20kg
--/--/10x60kg
3x10x50kg/10x50kg/10x60kg

Training -- Tue 22/04/2014

Squats

10xCossack
10xBW
10x20kg
10x40kg
5x60kg
3x10x85kg

I then went for a brief jog, and discovered the unsurprising fact that running when you've just done squats isn't easy. Then I spent about half an hour stretching.

Training -- Mon 21/04/2014

They called me stupid but I proved them!

Squat/Bench Press/1-arm KB Row

10xBW/10x20kg/10x18kg
10x20kg/5x40kg/10x18kg
5x40kg/10x62.5kg/10x18kg
5x60kg/10x62.5kg/10x18kg
3x80kg/10x62.5kg/10x18kg
1x100kg
5x5x110kg

Deadlift

3x8x110kg

DB Shoulder Press/Barbell Row

3x9x15kg/15x40kg

Training -- Sat 19/04/2014

On on the 6th Day, God created Stupid people like Ryan.

Squat/Bench Press/Pull Ups

10x20kg/10x20kg/5x10kg
10x40kg/5x40kg/5x10kg
5x60kg/3x60kg/5x10kg
3x10x80kg/6x73kg/5x10kg

OHP/Cable Row/NLC/Sit Ups

10x20kg/10x57.5kg/3xBW/10xBW
3x5x31lg/10x57.5kg/3xBW/8xBW

My chest has been telling me since I left that I did some cardio today. Who'd have thunk it?

Training -- 18/04/2014

Day 5 of Stupid

Squat Nemesis

10xBW
10xCossack
10x20kg
10x40kg
5x60kg
3x80kg
1x100kg
1x110kg
1x120kg
1x125kg
1x130kg -- Daily Max

3x90kg
3x95kg
3x100kg
3x105kg
3x110kg -- Heavy Triple

2x5x65kg -- Speed/Power Work

Squat Nemesis Video

After this, I spent about 5-10 min foam rolling, and another 15min or so stretching.

Training -- 17/04/2014

The 4th most stupid day of my life.

Squats

5xBW cossack
10x20kg
10x40kg
5x60kg
3x10x80kg -- First set surprised me with how easy it was. Done in just 3 breaths. Rest between sets was brief. Second set felt a tiny bit harder. Not sure if that was fatigue talking or just the surprise of ease in the first set causing my expectations to be off for second set. 3rd set was somewhere between the two. In about 16 hours I'll be doing a squat nemesis workout. That'll be fun.

Technically, I went for a light jog before this, but that was about an hour earlier. Took two clients out into the field next to the studio to get them on their feet and moving for 10min straight, even if that meant going at a walk:run pace. This became immediate evidence to me that strength training is beneficial for running, because they were red in the face and struggling with what I felt was a light warm up -- and as all 1.5 of my readers know, I don't run. I wouldn't normally take clients out to do any running, but these two are prepping for the army, so they need to be able to pass the beep test, so they need to run.

Training -- 16/04/2014

Day 3 of Stupid

Hours after yesterday's workout, I decided to do something else, which was to attempt a proper gymnastics bridge. My left biceps femoris freaked out when that happened, so I spent the rest of the day being careful not to put any pressure on it, and stretching it. I also stretched it a lot this morning. Today I resolved to do a set of bodyweight squats, and see how I go from there. Any warning signs that my hamstrings aren't happy with me, and I'd immediately stop. Turns out my body's more resilient than a little spasm yesterday would have me believe, because with a careful warm up I ended up going heavier than Monday.

Squats/CGBP/Pull Ups

10xBW + 5 cossack squats/10x20kg/10xBW
10x20kg/10x30kg/10xBW -- I misloaded the CGBP's, intending to do 40kg
5x40kg/5x50kg/8xBW
5x60kg/8x60kg/6xBW
3x80kg/8x60kg/6xBW
1x90kg/8x60kg/6xBW
5x5x105kg

SLDL

3x10x85kg

Incline Bench Press/Cable Row

2x10x40kg/10x50kg
8x40kg/10x50kg

Training -- 15/04/2014

Day 2 of Stupid.

Squats

A random number of poorly executed cossack squats
20xBW
2x10x20kg
10x40kg
5x60kg
3x10x80kg -- That was easier than anticipated. Yay for tight belts. Not comfy, but very effective.

Training -- 14/04/2014

Today I embarked on a journey of stupid. For the next 2 weeks, I plan on high bar squatting 6 days a week, alternating between heavy, low-rep days and light, moderate-rep days, and resting on Sundays. Here's day 1. Tightening up my belt for the heavy squats did uncomfortable but good things, helping me to push much harder than I was doing otherwise.

Squats/Bench Press/Pull Ups

10xBW
10x20kg/10x20kg/10xBW
10x40kg/5x40kg/10xBW
5x60kg/10x63kg/6xBW
3x80kg/10x63kg/6xBW
1x90kg/8x63kg/6xBW
5x5x100kg

Deadlift

3x10x100kg

DB Shoulder Press/Cable Row

3x8x12.5kg/11x55kg

Training -- Sat 12/04/2014

Bench Press/Pull Ups

10x20kg/5x10kg
5x40kg/5x10kg
3x10x62.5kg/5x10kg

Incline Bench Press/Cable Row

2x10x42.5kg/10x55kg

OHP/Cable Row

10x20kg/10x55kg
3x5x30kg/10x55kg

Training -- Fri 11/04/2014

High Bar Squats

10xBW
10x20kg -- Plus a bunch of other reps, plus some reps of overhead press at this weight. I was filming myself from various angles, attempting to get good shots of good technique, and good shot of bad technique, so that I can use both in a guide.
5x40kg
3x60kg
3x10x80kg

Low Bar Squats

3x80kg
3x100kg
3x120kg

Deadlift

3x10x100kg

Kettlebell Swing

30x14kg

Training -- Wed 09/04/2014

Bench Press/Pull Up

10x20kg/6xBW (L-pull)
5x40kg/6xBW (L-pull)
3x60kg/6xBW (L-pull)
6x72.5kg/10xBW
6x72.5kg/8xBW
6x72.5kg/6xBW

CGBP/Barbell Row

8x60kg/6x50kg
3x60kg/8x50kg -- I set up some blocks under the bar for rows to get into a better position. In doing so, I cut the side of my right hand, which was a very minor wound, but the pressure of benching with it was far too unpleasant for me to do the full set of CGBP.

Seated DB Shoulder Press/Block Barbell Row

3x12x12.5kg/8x50kg

Training -- Mon 07/04/2014

Squats

10xBW

10x20kg

10x40kg

5x60kg

3x80kg

1x100kg

3x3x120kg

6x100kg

10x80kg

SLDL/Calf Raise

3x10x82.5kg/11x380lb

Step Ups

3x10x32.5kg

NLC/Sit Up

2x6/2x8
4/8

Training -- Fri 05/04/2014

Bench Press

10x20kg
5x40kg
12x60kg
2x10x60kg

OHP/Bent Over Row

10x20kg/10x20kg
3x5x30kg/3x10x30kg

Hex Bar Row

3x10x40kg

Training -- 04/04/2014

High Bar Squat

10xBW
10x20kg
10x40kg
5x60kg
3x5x80kg

Low Bar Squat

3x100kg
3x3x120kg

Deadlift

5x100kg
3x5x120kg

Barbell Calf Raise

10x20kg
3x10x60kg -- That requires a fair amount of balance and caution, using the calf raise step in the squat uprights. Nearly knocked the uprights over a few times.

Training -- Wed 02/04/2014

Bench Press/L-Pull Up

10x20kg
540kg
3x60kg
3x6x70kg/6xBW

CGBP/Pull Ups

2x8x60kg/6xBW

Seated Shoulder Press/Barbell Row

3x10x12.5kg/8x50kg
2x--/8x50kg