NEW JOURNAL ..ON THE ROAD TO COMPETITION AND RECOVERING SCIATICA

Just a Quick session this afternoon No motivation at all

DOH
60 x 10
100 x 6
120 x 6

140 x 6
140 x 6
140 x 6


SLDL
100 x 6
100 x 6
100 x 6

10 min spin bike sweating like hell today very warm

Done some pick ups with the 300 kg tyre working on some technique

Glad I got the session in

Been trying a new smoothie 1/4 cup rolled oats
1 banana
2 scoops CNP choc mass
3 table spoons coconut yogurt with bits
1 pint of semi skim milk
3 ice cubes
Elec hand held blender mixed in a big glass jug Bingo = 2 pints of post training drink and also pre bedtime

Squats

60 x 10
100 x 6
100 x 6

120 x 6
130 x 6
140 x 6

Barbell lunges
60 x 4m
100 x 4m
100 x 4m

Leg Curls
50 x 12
60 x 10
70 x 10

80 x 6
90 x 6
100 x 6

Biceps
EZ
40 x 10 full
40 x 10 half
50 x 6 full
50 x 6 half

Finished off with some forearms

Bench

60 X 15
100 x 10
120 x 6
130 x 3

140 x 3
140 x 3
140 x 3

Incline DB
30 X 6
40 X 6
50 X 6

Medley

Sack carry and load
120 x 20 m onto 4'' Platform
Keg
110 x 20m ''
Keg
100 x 20m ''

Yoke

180 x 15m
200 x 15m
220 x 15m

250 x 3 pick up
260 x 3 pick up
270 x 1 pick up

Need to work on my core hips jerking alot on the yoke ...

Rest Day

Done Nothing but Eat all Day 110kg aim by Xmas

Solid session there Kenny, benching is coming along

And nice rest eating day too.

Cheers Neil ,

getting there food bill is through the roof at the mo lol !

Mixed day playing about with equipment and making up pulling Training

Had the Big chain out today
It was 290 kg when I took it in the van to the weigh bridge this morning so got the grinder out and cut some link off so think its around 250
Also made a arm over arm foot plate dug into the ground

Done some reverse drags with it this afternoon
15m x 2

Hamstrings hanging out after 2nd set will go an bike for warm up next time

Arm Over Arm
250 Chain x 10 m over rough gravel
x 2

Glad I made this up felt realy good and massive pump on the arm and will help with technique and grip

Finished off with some Bench
60 x 15
100 x 6
120 x 6
130 x 6

Sunny Warm day cant complain

Morning Session 06.00

Tricep Dips

x 20
x 15 with 10kg plate
x 15 20 kg

Close Grip Bench

60 x 15
100 x 6
100 x 6
100 x 6

Skull Crushers EZ

30 x 10
40 x 10
50 x 10

CV

20 min Spin Bike 10km

DL
All overhand to 160
70 x 15
120 x 10
140 x 6
160 x 6

Straps on sweating like mad

170 x 6
180 x 3
180 x 3
180 x 3

SLDL

120 x 6
120 x 6
120 x 6

ACL Prevention Exercises to finish

Jump Lunges x 20
Scissor Jumps x 20
Incline Sit ups x 40
x 2

Feeling good on how everything is going And the sciatia is only a little sore after DL Think its also from sack carry and farmers.
Im Taking everything slow and steady ready for building on a good winter and focus being scottish quals next yr , but all in all Happy day

Mate your doing the the right thing and it would be great to see you at the Scottish again with the other lads from home, more for me to cheer for.

Big Man I would like to see you there Also competing If you get fully fixed you have real potential .... 5 Shetland lads at quals !

OHP

1 Clean then reps

60 X 10
80 x 6
90 x 6

100 x 3
100 x 3
100 x 3

B Neck
80 x 6
80 x 6
80 x 6

P Clean
100 x 3
110 x 2
120 x 1
125 x 1

Barbell Upright rows

60 x 6
80 x 6
90 x 6
60 x 10

Finished off with Fore arms and 10 min Spin bike 5km

Body feeling stiff and sore before session. Took 20 min to get going and loosen off.
Going to Get 2 Big Blue Plastic Barrels And start doing some Hot & Cold Baths to help my recovery .

Rest day

Productive though Fitted 4 new discs and pads to my van what a c**t getting old ones off big sledge hammer done the job !

Started on My CV for leeving the forces jeezo been 10 yrs since I done one Intresting how many formats there are ....

Nice power cleans and nice Brake pad Pb

Cheers Big lad !