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SawyersIcon...11-04-2018 @ 10:39 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
11/04/18 - Am

Assault bike
10km - 17.59, PB.
SawyersIcon...11-04-2018 @ 16:20 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 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.
SawyersIcon...12-04-2018 @ 19:37 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
12/4/18 - Pm, didnít get chance to train twice today.

Run - 20min Ďleisurelyí 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.
SawyersIcon...13-04-2018 @ 10:19 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Post Edited: 13.04.2018 @ 10:19 AM by Sawyers
13/4/18 - Am

Row 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
SawyersIcon...13-04-2018 @ 15:30 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 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
SawyersIcon...16-04-2018 @ 11:17 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Post Edited: 16.04.2018 @ 16:26 PM by Sawyers
16/04/18 - Am

Row: (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.
OxmanIcon...16-04-2018 @ 11:22 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Liking your set up mate, great combos in there.
SawyersIcon...16-04-2018 @ 15:31 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 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! Itís how itís ended up falling and Iím 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
SawyersIcon...17-04-2018 @ 10:23 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Post Edited: 17.04.2018 @ 10:50 AM by Sawyers
17/04/18 - Am

Ski - 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 (shouldíve 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 itís 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 isnít 100% ready to actually start the lifts again.
SawyersIcon...17-04-2018 @ 17:40 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 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
SawyersIcon...19-04-2018 @ 11:32 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Will be logging my training here from not on.

https://www.ascperformance.com/traininglog/

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