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sexymikehowarthIcon...04-07-2012 @ 00:14 
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Member 3254, 2492 posts
Post Edited: 16.07.2012 @ 20:01 PM by sexymikehowarth
Firstly apologies to those of you on here who do follow my training, I sometimes put it to one side as a job to do later... Mainly because my progress is slow and my training can appear somewhat less entertaining than those that I follow

Okay so there's some sessions I need to put in here... I think a couple of weeks worth...

It's wrote down and with any luck some of the sessions will be of interest to fellow strength athletes as I have most definitely not been neglecting the basic barbell weights

Quite the opposite actually as I fully intend to come back to the sport of weightlifting too

Again at my leisure they will get infilled appropriately... Along with the Olympic weightlifting videos I am still to upload to YouTube from a few months ago which were pretty solid

So today...

Saturday 16th June 2012


Mobility Circuit and Warm up

5 Minutes of dynamic movements covering the whole body from head to toe... Then slow jogging building up to lunges, floor touches, jumps, bodyweight squats, press ups, burpees

1 Hour later...

Prowler

1 x 100 metres (stop and turn at 25 metres)

Good leg pump, surprisingly gassy but I think that could be due to the lack of warm up...

Back Squats

20kg x 5
60kg x 3
100kg x3
140kg x 2
180kg x 2
210kg x 2

Deadlift alternating mixed grip

100kg x 2
140kg x 2
180kg x 2
210kg x 2
230kg x 2

Sunday 17th June 2012


Low Pulley Machine


50kg x 15
75kg x 15
100kg x 10

Lat Pull Down Machine

50kg x 15
75kg x 15
100kg x 10

Abdominal Crunch Machine

75kg x 20,20,20

Dumbell Hammer Curls

15kg x 25

Monday 18th June 2012


Hill Sprints


2 x 5 runs

Surprisingly easy... My fitness is better than ever which I only realized once I had done these. Makes sense now that I think about it... But as I haven't done these for a while the improvement was substantial

Tuesday 19th June 2012


AM

Core Workout Class


45 minutes

A few highlights of this session if you like was 3 sets of 5 super mans and a 2 minute 10kg weighted plank...

PM

Fitball Class


45 minutes, excellent class

Followed immediately by...

Strength and Fitness Class

Well that was a tough few hours exercise today!

Wednesday 20th June 2012


At the weightlifting club... Coached two schoolboy lifters for an hour and a half until it was time for the seniors to train

Back Squat

20kg x 1
60kg x 1
100kg x 1
140kg x 1
195kg x 3,3,3,3

Deadlift

140kg x 1
180kg x 1
205kg x 3,3,3,3

I look forward to when I have more disposable time and a more consistent work rate so sessions like this are more commonplace as appose to a rarity

Thursday 21st June 2012


Bench Press
band

60kg x 10
100kg x 10
120kg x 10

Solid pressing

12.5" Deadlift alternating mixed grip

120kg x 1
170kg x 1
210kg x 1
230kg x 1
245kg x 1
190kg x 10

[centerFriday 22nd June 2012

Low Pulley Machine
Fat Gripz

50kg x 15
75kg x 15
100kg x 10

Lat Pulldown Fat Gripz. overhand. Into chest

50kg 15
75kg x 15
100kg x 10

Grip successfully fried

Dumbbell Screw Curls

5kg x 25
12.5kg x 15

Rear Delt Flyes

10kg x 50

Saturday 23rd June 2012


Mobilization


5 minutes

1 hour later...

1 set of prowler pushes 100 metres (stop and turn at 25 metres)

Quad pump and gassy... Became very tough very quickly!

Back Squats

20kg, 60kg, 100kg, 140kg, 180kg, 200kg x 1

Just a quick set for the sake of it

Monday 25th June 2012


Deadlifts
alternating mixed grip

60kg x 3
100kg x 3
140kg x 3
180kg x 3
200kg x 3
222.5kg x 3
247.5kg x 1

Lower body stretches to finish.

Tuesday 26th June 2012


Mobilization

5 minutes

Abdominal Crunch Machine

75kg x 20,20,20

Dumbbell Screw Curls

15kg x 15,15,15

Supermans three second pause

5 x 5

Dumbbell Preacher Curls

7kg x 15,15,15

Fitball Class

45 minutes

Lower Back, quads and hamstrings overloaded very well

Later after tea...

Hill Sprint Circuit

1 Set of the following without rest...

Sprint up the hill into a walk down the hill into an exercise of 10 reps using a 10kg Kettlebell

1 10 swings
2 10 Goblet squats
3 10 Clean and Presses
4 10 Figure or Eights
5 10 snatches

5 minute walk home to recover and conclude


Wednesday 27th June 2012


At the lifting club, coaching for an hour followed by my own training...

Snatch

40kg x 1,1,1,1,1
60kg x 1
80kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1

Push Press

110kg x 5

Back Squats

110kg x 1
160kg x 1
202.5 x 3,3,3

Deadlifts alternating mixed grip

110kg x 1
160kg x 1
200kg x 1
217.5kg x 3,3,3

Thursday 28th June 2012


Bench Press


60kg x 5
100kg x 5
140kg x 1
160kg x 1
140kg x 5 into 100kg x 5 into 60kg x 10

Incline Smith Machine CGBP

60kg x 10
90kg x 5,5,5

Dips

BW x 30

Pec Dec

50kg x 20,20,20

Abdominal Crunch Machine

80kg x 20,20,20

Friday 29th June 2012


Hill Sprints


1 set of five runs with walk downs to recover between sets

Easy... Recovered quickly too

Saturday 30th June 2012


Mobilization


5 Minutes

1 Hour later...

Prowler

1 Set of 100 metres with a stop and turn every 25 metres

Abdominal Crunch Machine

80kg x 20,20,20

Incline Smith Machine CGBP

60kg x 10
90kg x 5,5,5

Lat Pull Down overhand, into the chest

50kg x 15
75kg x 10
100kg x 10

Pec Dec

50kg x 20,20,20

Snatch Grip Deadlift

50kg x 5,5,5,5,5
80kg x 5,5,5

Low Pulls Machine

100kg x 10
30kg x 50

Dumbbell Screw Curls

12.5kg x 20,20
20kg x 10 into 5kg x 20 into burnout set

Monday 2nd July 2012


Hill Sprints


1 Set of 10 with 10 burpees at the end of the sprint

Lower Body Rolling Pinned at home later




Tueday 3rd July 2012


Supermans
(3 second hold at the bottom)

BW x 5,5,5

Abdominal Crunch Machine

80kg x 20,20,20

Pec Deck

60kg x 15,15,15

Lat Pull Down Machine (overhand grip, into chest)

50kg x 15
75kg x 15
100kg x 10

Seated Tricep Pushdown Machine

100kg x 10,10
100kg x 10 into 50kg x 10 into 25kg x 20

Not a bad upper body type session with some difficult core work too

Later...

5 minutes of mobility exercises

Fitball Class

40 minutes

Core, quads and hamstrings took a battering as always in this class... Plus a major back pump. The upper body work was less taxing but still beneficial

30 minutes later...

Strength and Conditioning Training Circuit Class

30 minutes

Just to give some more info on this it was things like clap press ups, handstand press ups, jumps onto three step boxes, wall squats, pistol squats, millions of burpees, supermans and planks... Them kind of things

Had my lower limb rolling pinned when I got home

Bodyweight when I got home: 99.6kg



Wednesday 4th July 2012


Some mobility circuits in the morning aswell as plenty of general low level physical activity... Always prepares me well for training later

Had the pleasure of being able get to the club again today

Side note:

Depressingly in July I can only visit the weightlifting club four times in total as things are to coach, and train... Come September I am very much hoping for my availability to be increased...

Still, playing weightlifting once a week albeit tired from other activities is fun and something to look forward to and enjoy Happy


Power Snatch

40kg x 1,1,1,1,1
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1

Impressive power snatching!...

Which in theory means I have the potential to snatch... At LEAST... a broomstick... One of the smooth lighter ones... Hopefully

One day


Power Cleans

70kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1

Well that was f**king brilliant

Back Squats

20kg x 1
70kg x 1
110kg x 1
160kg x 1
200kg x 1
215kg x 3,3

Deadlifts alternating mixed grip

110kg x 1,1,1,1,1
160kg x 1
200kg x 1
227.5kg x 3,3

Done

Friday 6th July 2012


Quick one as I was passing by OSG

Bench Press

60kg x 5
100kg x 5
140kg x 5
160kg x 1
140kg x 7

Good archification going on here now... Had big Joe Hubble helping me and this was very pleasing benching

Not too concerned with PB's and previous efforts here I'll just do my best whenever I can press while lay down... Okay I'll admit I think my PB with 140 is 8 Grin


Dips

BW x 30

I can do these slowly and get more of a pump or I can just drill through these... I think the latter is better so for future reference when I do bodyweight dips unless otherwise stated they will be full range and done with vigor

Tricep Pushdown Machine

80kg x 10 into 40kg x 10 into 20kg x 20

Pumped


Saturday 7th July 2012


Low Pulley Machine


50kg x 15
75kg x 15
100kg x 10

Lat Pulldowns overhand, into the chest

50kg x 15
75kg x 15
100kg x 10

Dumbell Screw Curlsfor arm over arm

20kg x 10,10,10

Abdominal Crunch Machine

80kg x 20,20,20


Monday 9th July 2012


At the weightlifting club

Dynamic stretches while coaching a few lifters...

Then


Hyper Extensions

BW x 20

Used to regularly do these with lots of weight in a previous life

Back Squats

20kg x 3
70kg x 3
110kg x 3
150kg x 3,3,3,3,3
190kg x 1
220kg x 1

Deadlifts

110kg x 3
160kg x 3,3,3,3,3
200kg x 1
240kg x 1

I've never been more confident about deadlifting... Which is a vital progressive step in my improvement on this lift/movement pattern

Power Clean and Push Press

70kg x 1
110kg x 1
140kg x 1

Power Clean

150kg x 1

From a technical perspective this was a peach... I'm still to be convinced of the point of doing either the power movements or full Olympic lifts with anything other than reasonable technique

Press/Bent Over Row

60kg x 10,10

That's a total of 40 reps for those two sets... Good use basic equipment

Hyper Extensions

BW x 20

Lower body stretches

Fin



Tuesday 10th July 2012


Press


60kg x 10
80kg x 10
107.5kg x 1
70kg x 15

Seated Dumbbell Shoulder Press

30kg x 15

Not a keeper of an exercise for me I think... Was just being sociable really

Later...


Fitball

45 Minutes

Very tough on both quads individually and my hamstrings too... Also nailed plenty of unilateral work on my spinal erectors

Excellent series of exercises as always

Then 30 minutes later...



Strength and Conditioning Complex

Duration: 30 minutes... Can detail the exercises and sequence easily... Sweating profusely despite my lack of clothing and the air con on fully

Absolutely well and truly DESTROYED after today's activities as well as work... Almost every major muscle group in some form of cramping/agony/refusal to function, especially my obliques, shoulders and thoracic spinal erectors

I lay down on the sofa, without pain, curled into a ball... And woke up the next day


How was I the next day...? Pretty fine actually... Go figure lol Happy


Wednesday 11th July 2012


Snatch Pulls


70kg x 1,1,1,1,1

Snatch

70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1,1,1

Power Clean and Power Jerk

70kg x 1
110kg x 1
140kg x 1

Stiff Legged Deadlift double overhand

70kg x5,5,5,5,5

These sort of sessions can be both demotivational or motivational depending on how you look at them. On reflection I was just happy to be there.
I could discuss at length this session but to be concise it should be an easy few days this week to give myself a chance to get stronger from my previous excellent weight training…
I still can’t believe how on a Wednesday I’m able to play weightlifting after Tuesday’s punishment, but the fact I can is amazing!


Thursday 12th July 2012

Walking

10 minutes
just to loosen off and take the dog for a walk… Not in much pain apart from a very small amount of back stiffness
So…Ready for the following


Hill Sprints

5 Runs with walk down as rest period

Easy and just for the sake of doing something… Broke a good sweat and was hoofing and poofing on the way home slightely
chaosIcon...04-07-2012 @ 08:03 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Good to see your still at it mike!
sexymikehowarthIcon...04-07-2012 @ 08:21 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
chaos said:Good to see your still at it mike!


How's the deadlifting going?
slimsimIcon...04-07-2012 @ 09:20 
My asshole is not watertight.
Member 2926, 5863 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
sexymikehowarth said: Quite the opposite actually as I fully intend to come back to the sport of weightlifting too

YES!
This is most definitely exciting news Mike
Happy
JoniIcon...08-07-2012 @ 16:56 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
no strongman comps planned now?

is there a prowler at osg now or where did you use that?
sexymikehowarthIcon...08-07-2012 @ 20:20 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
Joni said:no strongman comps planned now?

is there a prowler at osg now or where did you use that?


No strongman planned yet buddy... A bit put off really for a few reasons for now

The prowler is an invention of mine I use during my circuit so when my clients are gone I do a bit myself Happy

I don't know what they have at Olympic Sports Gym nowadays but I use their bench if I'm passing by Ashton during the week... Weekend sessions aren't an option at the moment

Training is going well though (well I'm happy anyway)
MrSmallIcon...08-07-2012 @ 20:23 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
All the obvious juicers in strongman put you off?

"Quite the opposite actually as I fully intend to come back to the sport of weightlifting too"

Hooray!
sexymikehowarthIcon...09-07-2012 @ 09:40 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
MrSmall said:All the obvious juicers in strongman put you off?

"Quite the opposite actually as I fully intend to come back to the sport of weightlifting too"

Hooray!


Put off sounds negative

I should have said there are more currentely exciting and positive things I am doing which are still helping me reach my personal fitness and strength related goals


I will be at the club today ready after School Happy
chaosIcon...09-07-2012 @ 11:20 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
sexymikehowarth said:
How's the deadlifting going?


Not too bad pal, yours? Did an exceedingly hubngover 260 yesterday so reckon 270 there.
sexymikehowarthIcon...09-07-2012 @ 12:54 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
chaos said:
Not too bad pal, yours? Did an exceedingly hubngover 260 yesterday so reckon 270 there.


Why you delay reply?
shanejerIcon...10-07-2012 @ 10:37 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Great work mike just read those sessions, i liking the prowler work
chaosIcon...10-07-2012 @ 11:00 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
sexymikehowarth said:
Why you delay reply?


I've been out and about so not had access to PC and its a c**t trying to write replies on my phone, don't help when screen cracked too!!!!! Grin
sexymikehowarthIcon...11-07-2012 @ 21:29 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
chaos said:
I've been out and about so not had access to PC and its a c**t trying to write replies on my phone, don't help when screen cracked too!!!!! Grin


Oh right... I thought it was because you missed a 250kg deadlift I asked

Anyway

Just saying
sexymikehowarthIcon...11-07-2012 @ 21:35 
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Full mask or nasal and chin strap?
Member 3254, 2492 posts
shanejer said:Great work mike just read those sessions, i liking the prowler work


I should do more work with that thing to be honest on a Saturday... Maybe three sets

Something to aim for/consider... But after classes I can wind down abit

Its surprising similar to the pulls in terms of effort and line that I was awesome at during this years Midland's under 105kg...
chaosIcon...11-07-2012 @ 21:37 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
sexymikehowarth said:
Oh right... I thought it was because you missed a 250kg deadlift I asked
Anyway
Just saying


lol!!!! Grin

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