A bit of this and a bit of that!

AM

CG Bench Press

110kgx6
115kgx5
120kgx2

Face Pullsx15 s/s Pushdownsx15 x4 sets 30s RI

Inc Db Press
x12,12,10


18 inch deadlift

220x1
270x1
300kgx1

Chins - BWx10,8,8


Good to feel some weight in my hands once again.

[IMG]https://lh4.googleusercontent.com/-U7pKbdn81Po/TXjLDvvFchI/AAAAAAAAA4w/O9gRwCsxqkE/tumbleweed.gif[/IMG]

A bit of a and a bit of that continues.....been a busy boy but now back into some regular training. For now looking at alot more GPP work around basic power lifts.


This week:


Mon

military press - 5/3/1 - 60/65/70kg 120S RI
lat raisex10 s/s upright rowx10x4 sets 60s RI
shrugsx10x4 sets 60s RI

shuttles - (10m up&backX2) 10s on 10s offx 6 repeats x2 sets (1 min rec btn sets)

Straight line running - 25m sprints x5 efforts, effort every 20 seconds

- 50m sprints x3 efforts, effort every 60 seconds

Tues

Bench press - comp grip - 100kgx3, 110kgx3, 90kgx10 90s RI

NG Chinsx8x3sets 60s RI

Bench Pullx10 s/s Inc Chest Flyx10 x4 sets 30s RI

Cable Chest Flyx10 s/s Rev Db Chest Flyx10 x4 sets No RI


Weds

Prowler push - 15-20m s/s tyre flipsx3-5 (5ft diameter 120kg ish)x4 repeat efforts x4 sets

60s between sets

Thurs

Grid Running

(71m in 15s + 32m in 15s) x8 effortsx2 sets 2 min between sets

Some time away followed by a solid 10 days training in roughly the following order

last week:

comp grip bench

upto 115kgx3, 95x10 drop back set


20 minute fartlek followed by 20mx8 sprints 20s RI



grid running - 76m (in 15s or less)x33m recovery jog (15s or less) x8 efforts x2 sets 2min RI....nearly killed me!

this week (so far..)

steady state run - 20 minutes + 20 minutes swimming...lung burner!

comp grip bench

100kgx3
120kgx3
100kgx10


conditioning - touch rugby - 50 minutes (no break...bleurgh!)


back squat (first time in god knows how long!)

60x5
100x3
120kgx3........felt like someone landed a small country across my shoulders!

deadlift (also first time in god knows how long!)

100x3
140x3
180x2
200x1
220x1
240kgx1 belt added loose....easy...quietly suprised.



Probably a combination of GPP and years of deadlifting explains why back strength maintained so well past 2 months, did this straight after touch so squats were never gonna be flash...but seem to recover by deads.




BW - 90kg

few recent sessions upper strength is coming back...

friday

inc db press

x15x15,15 60s RI

tri extx200 in least number of sets poss

inc chest flyx20x2 sets



today

bench press - comp grip

100x1
115x1
125kgx3
105kgx9

tri extx200 for min sets

cable low flysx150 for min sets

Good to see you getting back into training Nick and posting.Like the minumum number of sets approach for high number of reps.Must try it.
Paul

thanks d!


recent sessions


Thurs

RE upper

bench

60x3
80x3
100kgx12


kb lat raisex8 s/s decline db flysx12 x3 sets 60s RI

tri pushdownsx30x4 sets


Friday


Rower

300mx1 effort x5 sets 60s RI

av time 1min 02.5s


treadmill work

20s on 10s off

16-17kph for 2 mins 1min RI

x4 sets

woodchopsx50
russians twistsx50



Saturday


squat

60x3
100x3
130x3
140x3


deadlift

100x2
150x1
190x1
230x1 added belt
250kgx1

Bench Press

60x5
80x3
100x1
120x1
130kgx2
110kgx7


OH BB Ext'sx12,8,8 s/s MB Lat Raisex10 x3 sets

Tempo runs


100m x 5 efforts

av pace per effort 14.5s

2-2.5 min walk recovery in between efforts



Not alot to look at....but this ended me inside 15 minutes!

Hope all is well. Svelte at 90kg

Thanks Ian, slowly returning all is good, ps nice deadlift pb!


bench press - rep effort

60x5
80x2
105kgx10


kettlebell skull crushers

8kgx12
12kgx10x2 sets
12kgx5 / 8kgx8 / 4kgx10

really challenging these...more range thange with bar/dumbells and less stable!

strength still way off...meh give it 4 weeks!

did this yesterday...


back squat

60x3
100x2
140x1
160x3 belt added


deadlifts

100x2
150x1
200x1
230x1
260kgx1


coming back.

Good stuff Nick.Lifting coming back .Well done with victory over Leeds RFL and old boss.He is a good guy and I hope he does well at Wembley next week.
Regards,
D.

Good to see you start up your log again, what's the plan for the next while, any future comps?