Bobby palmers log
| Bobbypalmer59 |  | ... | 10-11-2015 @ 18:47 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | Post Edited: 10.11.2015 @ 18:49 PM by Bobbypalmer59 I'm training for some arduous courses next year and with being in the Army you naturally have to train the endurance element of the spectrum more so than the strength side and as I haven't posted for a month here is a little update for my own reference-In no particular order of sessions- Load carry training Bergan hill reps 55lbs 1 hr 15 Metabolic training- 10-20reps 40kg squat (165 reps total) 10x550m run An hour of pain for myself- 541 bodyweight squats 200 press ups 100 abs 200 and 400m runs interspersed between when I get tired about 10 in total? 'HILL HUNTER' 8 mile run as crow flies, every time you hit a hill you do 2 reps of it before harrying on, 8 hills in total ranging between 300m and 1 mile of gradient. Sq Work upto 220x2 Accessory work after. Death by squats 40kgx154reps in 1 set. No racking the weight. Probably the worst thing I've ever done in my life. This caused my left arch in foot to collapse which is nice.. 3-4 7 mile runs here and there. 'Bottom field' For those not in the know it's a big old assault course and you just get smashed about on it. A few more random runs and I've done lots of back and shoulder gym sessions but mainly high reps for eudurance when carrying weight. I've not missed doing s**t like this but I'm slowly getting rid of powerlifting related niggles. Apart from the arch of my foot. | ||
| Bobbypalmer59 | | ... | 10-11-2015 @ 18:52 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | Tonight I did- 5 rounds of Partner squats while you lunge 100m Full depth squat to box jump 5x5 Squat 60x10x10 Ham curl 5x20 Superset with calves whilst partner does hams | ||
| Bobbypalmer59 | | ... | 11-11-2015 @ 19:37 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | Am- Incline BB superset with press ups 8/6/4/4 each Bench superset flye 8/7/6/5/4/3 each Plyo push-up 5x5 Abs 3x10 PM- Lots of arm stuff | ||
| Bobbypalmer59 | | ... | 19-11-2015 @ 22:42 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 12/11/15 Am run PM Back 15-20 reps 13/11/15 Shoulder and quad endurance 14/11/15 Boxing/unarmed combat 16/11/15 Shoulders Overhead press 20x60 15x70 10x80 5x90 Other s**t and light tris 17/11/15 Am run 7 mile Pm Leg endurance Partner bodyweight squat while other squat jumps 30m 4 rounds Squat 70x10x10 rest while partner Does his set. Not a lot of weight but it's so quick to do and att is really bringing on the hill power. goal is 100x10x10 in same time frame by Xmas latest. Leg ext 2x50 superset calves whilst partner works Leg curl 2x50 superset calves whilst other works Bodyweight squat 5x5 holding bottom position whilst partner does set.mthis was just to stretch out the ankles 18/11/15 Back endurance and light bi work 19/11/15 Am 4.5 mile run. Just a quick blast to shake out the legs as they were feeling rough and to try my new insoles for my trainers. They are not comfortable and gave my nice blisters. Pm Incline 40x20 60x15 80x10 100x3/80x5 drop set. Dumbbell flye and press 3x12 Cable flye 3x30 Smith guilotine press 3x15 light just to stretch chest out Heavy pushdowns 6 sets Dumbbell skullcrushers 3x12 Paused Dips 5x5 to stretch out shoulders I'm doing planning on doing a charity event next year- 50,000kg squats. I'm doing this with 90kg for a total of 556 reps. Once I've completed that at some point I will go for 100,000kg squats or better known as 100kg for 1000 reps which is roughly the equivalent of the average soldier carrying light scales and rifle. | ||
| Bobbypalmer59 | | ... | 22-11-2015 @ 00:07 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 20/11/15 Upper back, calf and Bicep work followed by some boxing/un armed combat for 40 minutes. 21/11/15 Max height squat jumps 2x10 +10kgx5x10 Leg extension 3x15 with 5 max height squat jump after each set. Leg curl 5x10 ascending weight Rdl 40x5x10 I was f**ked by this point. Jumping over benches and s**t x25 or whatever. All of this was just trying to keep my legs fatigued and moving fast between everything with minimal rest. | ||
| Bobbypalmer59 | | ... | 23-11-2015 @ 20:03 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 22/11/15 Shoulder press Barx40 40x10 60x6x12 To above head 50x2x15 40x2x20 Upright rows laterals and pressing s**t 5 sets Decline skulls 2x15 2x12 2x8 Pushdowns 50 reps total 23/11/15 Am Reverse flyes 3x15 2x12 2x10 Straight arm pulldown 3x12 T bar row 3x8 Bis and hammers 6 sets Pm Db bench 25/30/35x8 Bench 60/80/100x8 Incline 60/80x8 Plyo push-up 3x8 Tomorrow will be tabata running at 3pm then leg endurance session. I'm aiming to not have an off day at all and a minimum of 2 sessions per day now to start getting used to accumulative fatigue. If anyone is interested. After Xmas I'm back to 'heavy' PL training and I will be able to encorporate a lot more endurance. | ||
| Bobbypalmer59 | | ... | 24-11-2015 @ 19:18 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 24/11/15 No tabata run today as I was balls deep in paperwork so just the leg endurance session 5 rounds no rest. 10 atg Bw squats 6 max distance squat jumps Lunge back to start Atg Sq 80x10x10 Wasn't in the game tonight but still kept below 1 minute rests between sets. I think first 4 were 30s or so. Leg curl no rest between 5x10 ascending weight 20 calf raises Leg extension 5x10 30s between sets. Wow I feel f**kt. | ||
| Bobbypalmer59 | | ... | 26-11-2015 @ 20:17 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 25/11/15 Bent over row 6x10 T bar 3x8 Lat pulldown 5x10 Straight arm Lat pulldown 3x12 Bis 5 sets 26/11/15 Am 6 mile run Pm Rear flyes 2x20 2x15 2x10 Db press 4x10 30s Cable laterals 15/12/10/8 Cgbp 50/70/80/90x10 Pushdowns 4sets Legs were screaming on the run. In other news I'm now down 8.5kg lol. | ||
| Bobbypalmer59 | | ... | 01-12-2015 @ 20:26 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 27/11/15 Low row 5 sets Lat pulldown 5 sets Cg Lat pulldown 3 sets Bis 6 sets 28/11/15 BP partial reps 60x12 80x3x12 these were nails and really hit my tits. Cables 3x30 Decline db Skulls 20/20 Incline 15/15 Dips 2x10 paused 30/11/15 Pull-ups various grips 5x5 Bent over row 60x10 80x4x10 60x20 T bar row 15/12/10 Hammers 3x15 Curls 2x12 1/12/15 Am 6 mile run Pm Bw lunge 200m total Leg press 100x10x20 20-30s rest between sets Leg curl 10x10 pyramid 10-20s rest Rdl 10x10 pyramid 30-45s rest. That wasn't exciting. | ||
| Bobbypalmer59 | | ... | 09-06-2016 @ 21:19 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | So I've not been on here since November. Long story short I was too fat, too unfit, too injured and pretty crap at everything so I've taken about 5 months off, dropped from 97kg bodyweight on Christmas Day to 82kg consistently in the morning. I'm considerably fitter in that I can now run 6 minute miles again... Cool.  Here's what I've been upto the past few weeks getting back into the swing of things.. Running 3 week waves of 2/3/1 reps for intensity days and 8-10/7-9/6-8 reps for volume days and just generally doing whatever the f**k I want. I haven't included most of the endurance stuff I do because that's business and not pleasure. I hate running. 9/5 4x 10 Ground to overhead 40kg 20 tyre flip 80kg farmers 50m+ Arm over arm 60kg Sumo work upto 210x1 Smith row 50x3x8 10/5 1.5m run 4x400m, 2x300m, 1x200m, 1x100m 1.5m run Smith incline/high incline/flat/ cgbp 12x60x8 Tris 5x12-20 11/05 Db Laterals/ Db fronts and laterals/ bb fronts plate front and press 10x8 Smith press 40/50/60/80x8 Upright row 30x4x10-12 Bis 8x8-15 12/05 Circuit 13/05 Dl 160x3 Pull-ups Rows Bis 14/05 Tits 15/05 Sq 180x1 Walking lunge 40x3x20 Leg ext 3x2 Rdl 3x12 Leg curl 2x20 16/05 Comp BP 20x2x10 40x5 60x3 70x2 80x2 85x2 90x2 95x2 100x2 105x2 110x2 Cgbp 70/80/85/90x6 Db incline 37x9/8 Decline skulls 10/12/10x12 Dips 10/15/20x6 Bar/plate Front raise s/s 20/15x2x8 17/05 Sumo Dl 60x2x5 80/100/120/140/160/180/190x2 Pendlay row 40/50/60/70x8 Pullups pup mate challenge + 2x6 chin Tyre flips 2x6 Bicep curls 3x12 Hammer curls 2x20 18/05 Rep Bench 20x2x10 50/60/70/80/85x10 90x8 Ohp 20/30/40/50x8 55x7 Db press 20x3x5 each Laterals 2x12 Pushdowns 3x15 overhead ext. 1x20 3x20 pullaparts 19/05 Sq 20x2x10/40/60/80/100/120/130x10 Jumps 5x3 broad jump / 3x5 20kg jump sq Farmers 100/140/140/100x25m Dumbbell Complex 3x 21/05 Bw sq 50 Jump sq 50 Walking lunge 45x4x20 Leg ext 8-10-12-15-20 Rev pyramid SLDL 50x3x12 Leg curl 2x20 Calves 3x12 1x54 23/05 Comp BP 20x2x15 40/50/60/70/80/85/90/95/100/105/110x3 Cgbp 70/80/90/95x6 Incline Db 37x10/8 Dips 10/15/20x8 Decline skulls 3x12x12 Front raise superset 2x 24/05 Run 7m 1:10 Sumo Dl 60x2x5 100/120/140/160/180/190/200x3 Pendlay row 60/70/80x8 Pullups pup mate challenge 2x6 chins Tyre flips 1x8 Bicep curls 3x12 Hammer curls 2x12 25/05 Bench 20x2x15 40/60/70/80/90x9 95x8 Ohp 20/30/40/50/55x8 Db press 22/44/26x6ea Laterals 8x2x12 Pushdowns 3x10-15 oh ext 1x20 Upper back 2x20 26/05 Circuit Sq 20x3x5-10 40/60/80/90/100/110/120/130/140x9. Broad jump 8x3. Below the knee Block pull 60/100/140/180x6. 29/05 Bw sq 50 Jump sq 50 Sq 20x3x5 40/50/60/70/80/90/100/110/120/130/140/150/160/170/175x2 Lunge 40x4x20 Leg ext 4x8-15 Sldl Leg curl 30/05 Comp BP singles barx2x15 30/40/50x3 60/70/80/90/100/105/110/115/120x1 Cgbp 90x8 Incline Db 37x2x7 Dips 20x3x8 Pull apart superset 2x20 Decline skulls 12x3x12 Pushdowns 15/12/10/8 31/05 Sumo Dl 60x2x5 100/140/180/200/210/215x1 Pendlay row 60/80/80x8 Pullups pup mate challenge 2x6 chins Bicep curls 4x12 1/06 Bench 20x2x15 40/60/80/90/95/100x8 Ohp 20/30/40/50/55x8 60x6 1/2 up Db press 26x3x6ea was putting these back and pulled a muscle in my rib somewhere Laterals 2x12 Front raise 2x20 Pushdowns 2x20 2/06 Bw sq 50 Jump sq 50 Safety sq 20/30/40/50/60/70/80x10 90/100/110/120x8 130x1 Broad jump 8x2 Axle pin pull 60/80/85x8 4/06 Sq 20x3x5 40/60/80/100/120/140/160x3 rib pain lol. Lunge 45x4x20 Leg ext 8-20 rev pyramid Sldl 50/60/60x12 Leg curl 2x20 6/6 Comp bp 20x3x5-15 40/60/80/90/100/105/110/112.5x2 waaaay more in the tank but ribs are sore. Cgbp 80/90x8 95x6 Incline Db 30x12 30x8 Dips bw/20/25x8 Skulls 12x12/ 15x9-12x3/ 12x12 Push downs 3x8 8/6 Sumo 60x2x5 100/140/180/200/210x2 rib pain. Pend row 60x5 80x3x8 Pull mate chal + 2x6 Curls 3x8 Hammers 2x12 9/6 BP 10s 20x3x10-15 40/60/70/80/90x10 95x9 rib pain. MP 20/40/50/55x8 60x7 Db press 38x3x6 ea Laterals 12x2x12 Front raise s/s 2x20 Pullaparts 2x20 Pushdowns 2x20 10/6 sq 50 Jsq 50 Sq 20/60/80/100/110/120x10 130x3 rib pain, stopped. Jumps 8x3 Axle dl 60/80/80/80x8 Rib is still sore and I'm still breaking in the hips to squatting. As far as lifts go I'm now Squatting narrower and deeper, sumo deadlift only as this really helps with lower back issues, with bench I do 2 days, one with comp pauses and another with touch and go with no more stupid arching and s**t which is really helping and generally focussing on getting in loads of quality reps, not taking anything to failure on playing everything by ear. If anyone even reads this I won't be competing this year as I'm going away for a long period of time/weak as f**k/open category so this is purely for s**ts and giggles.   | ||
| Bobbypalmer59 | | ... | 12-06-2016 @ 14:59 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 12/06 Sq 20x3x5 40/60/80/100/120/140/160/170/180x2 feeling better and more in the tank but fine for now. Lunge 50x4x20 Leg ext 2x15 2x8 Sldl 60x3x12 Leg curl 3x12 | ||
| Bobbypalmer59 | | ... | 14-06-2016 @ 21:13 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | Post Edited: 15.06.2016 @ 14:56 PM by Bobbypalmer59 14/06Early start and mega late coming back from ranges last night so bench is tomorrow and vol bench is Friday now. Anyway. Hams were still sore from Sunday so didn't expect much... Sumoooooooz 60x5 100x3 140x3 180x3 200x3 205x3 matched sumo rep pb I believe as I'm that cack at it and more there but no pushing and risking injury. As I'm still rounding on heavy pulls. Pendlay row 60x4 85x3x8 Chins Pullup mate challenge nice and easy grip work. Bwx7/6 pause at top Bis 3 sets THEN a little Circuit for the crack- Ground to overhead 40kg x24 100m 100kg sled pull 100m hex bar farmers, 5 deadlift every 30m Kb swing 24kg x15 Bigg st tyre we have Tyre flip x10. | ||
| Bobbypalmer59 | | ... | 15-06-2016 @ 14:56 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | Comp bp 20x2x15 40/60/80/90/100/105/110/112.5x3 Cgbp 60x5 90/95x8 100x5 Incline Db 37x7/8 Dips bwx8 20x3x8 Skulls 12x3x12 Push downs 2x20 | ||
| Bobbypalmer59 | | ... | 16-06-2016 @ 14:58 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 16/06 Bw sq 50 Jump sq 50 Sq 20/40/60/80/100/120/140x8 nice and fast. rib feeling better so I can start pushing again, Broad jump 8x3 Grip stuff. | ||
| Bobbypalmer59 | | ... | 17-06-2016 @ 20:10 |
Member 5609, 294 posts SQ 225, BP 0, DL 0225.0 kgs @ 91kgs UnEq | 17/06 Been up since 4.30 and was on the piss til 12 because I'm a shameful squaddie. Bp 20x3x15 40/60/80/90x8 100x7 Mp 20/30/40/50/60x8 Db press 30/28/28x8 Laterals 12x2x12 Front raise superset 2x20 Pullaparts 2x20 Pushdowns 3x8 | ||
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