ASC Performance
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| Sawyers |  | ... | 11-04-2018 @ 10:39 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 11/04/18 - Am Assault bike 10km - 17.59, PB. | ||
| Sawyers | | ... | 11-04-2018 @ 16:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 11/04/18 - Pm Pause squat/ T-Y-U 60kg x 1/ BW x 5 100kg x 1/ BW x 5 145kg x 1/ BW x 5 185kg x 1/ BW x 5 150kg x 5/ BW x 5 Bench/Pullup 40kg x 1/BW x 1 60kg x 1/Chain x 1 (~8kg) 80kg x 1/5kg x 1 (~13kg) 100kg x 1/10kg x 1 (~18kg) 107.5kg x 1/15kg x 1 (~23kg) - Much better than Mondays pullup rep. 97.5kg x 3/BW x 5 97.5kg x 3 97.5kg x 3 Plank/Sandbag hold 40kg x 30s/~85kg x 30s 40kg x 30s/~85kg x 30s 40kg x 30s/~85kg x 30s Hanging knee raise/Pallof press BW x 5/Red band x 10 BW x 5/Red band x 10 BW x 5/Red band x 10 Fun. | ||
| Sawyers | | ... | 12-04-2018 @ 19:37 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 12/4/18 - Pm, didn’t get chance to train twice today. Run - 20min ‘leisurely’ pace 2512m Giant set Incline bench - 40kg x 8,8,8 Chin up - Bw x 3,3,3 Pendlay Row - 60kg x 5,5,5 Db curl - 12.5kg x 6,6,6 Quick, but good. | ||
| Sawyers | | ... | 13-04-2018 @ 10:19 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 13.04.2018 @ 10:19 AM by Sawyers 13/4/18 - AmRow 10min, rest 2min, 10min. Aim: Row first 10mins at 'easy', second 10mins at 2.10 split. 2162m - 2.18.1 - 24 s/m - 3 2312m - 2.09.7 - 23 s/m - 3 - 4473 - 2.14.1 - 23 s/m Strict handstand pressup / 75cm Box jump 3/1 6/2 9/3 | ||
| Sawyers | | ... | 13-04-2018 @ 15:30 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 13/04/18 - Pm Squat / Face pulls 107.5kg x 3 / 10 - 8 sets Bench 60kg x 3 - 8 sets Deadlift (conventional) 200kg x 1 180kg x 5 - Straps | ||
| Sawyers | | ... | 16-04-2018 @ 11:17 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 16.04.2018 @ 16:26 PM by Sawyers 16/04/18 - AmRow: (3) 24.36.5 - 5500m - 2.14.2 - 28 ----------------------------- 4.37.1 - 1000m - 2.18.5 - 27 4.36.3 - 2000m - 2.18.2 - 27 4.30.6 - 3000m - 2.15.3 - 28 4.25.1 - 4000m - 2.12.5 - 28 4.24.7 - 5000m - 2.12.3 - 29 2.02.9 - 5500m - 2.02.9 - 30 Handstand walk 10m x 1, 1, 1, 1 Stretch Really pleased with the row. Pace was very comfortable and I think I'm learning how to relax on it. I was able to still hold a conversation for the last 500m without much difficulty. Not sure where I want to take all this cardio work but I'm enjoying it and feel like I have more energy when I get it done on a morning. Format of my training plan (when schedule allows): M - Am: Row (Distance) + Something gymnastic. Pm: Squat/Bench/Pullup/Shoulder prehab T - Am: Ski (Intervals) + Weightlifting. Pm: Deadlift/Chinup/Row/Curl W - Am: Assault bike (Distance + Intervals). Pm: Squat variation/Bench/Pullup/Midline T - Am: Run (Distance) + Weightlifting. Pm: Sumo/Chinup/Shoulder prehab F - Am: Row (Intervals) + Something gymnastic. Pm: Squat/Bench/Pullup/Row/Curl Goals remain the same: Squat 250kg Clean & Jerk 140kg Deadlift 300kg I am aware that all the 'extra' stuff will make progress slightly slower. But - I am enjoying myself and in no rush to get to these numbers. | ||
| Oxman | | ... | 16-04-2018 @ 11:22 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Liking your set up mate, great combos in there. | ||
| Sawyers | | ... | 16-04-2018 @ 15:31 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 16.04.2018 @ 15:34 PM by Sawyers Oxman said:Liking your set up mate, great combos in there. Thanks Ox! It’s how it’s ended up falling and I’m enjoying it! 16/04/18 Squat 20 70 120 160 192.5 207.5 180 x 5,5 Bench / Pullup 20 / Bw 50 / Chain (~8kg) 80 / +5 (~13) 100 / +10 (~18) 107.5 / +15kg (~23) - pullup still not good enough to progress. 90 x 5,5,5,5 / BW x 3,3,3,3 Face pull Band x 20,20,20 | ||
| Sawyers | | ... | 17-04-2018 @ 10:23 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 17.04.2018 @ 10:50 AM by Sawyers 17/04/18 - AmSki - 4x750m, 2min rest. (3) 13.08.2 - 3000 - 2.11.3 - 32 ----------------------------- 3.06.8 - 750 - 2.04.5 - 35 3.33.2 - 750 - 2.22.1 - 31 3.14.2 - 750 - 2.09.4 - 32 3.14.0 - 750 - 2.09.3 - 32 Hard work. I read the wrong pace for the first interval (should’ve been 2.10), consequently I paid for it. The second interval was awful, my lower back was pumped it felt like I could barely move it - but - cardiovascular wise it they were all fine. I think it must be a technique issue as on any distance over 1-2mins on the ski I find it’s the pump in my back that slows me down. After these did a ton of stretching/mobility in relation to snatch/clean. My shoulder still isn’t 100% ready to actually start the lifts again. | ||
| Sawyers | | ... | 17-04-2018 @ 17:40 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | 17/4/18 - Pm Deadlift 205 x 1 185 x 5 (straps) Chinup BW x 1, 2, 3, 4, 5, 6, 5 BB Row 70 x 8, 8, 8 DB Curl 12.5 x 10,10,10 | ||
| Sawyers | | ... | 19-04-2018 @ 11:32 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Will be logging my training here from not on. https://www.ascperformance.com/traininglog/ | ||