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sexymikehowarthIcon...02-05-2012 @ 18:28 
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Riain said:
A thank you from me also! I HATE conditioning! And while that perticular circuit was hard for me, it was also enjoyable, barely 5 minutes of my time too! Happy


2 minutes 54 seconds to be precise mate

Anytime big man
chaosIcon...02-05-2012 @ 19:15 
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SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Post Edited: 02.05.2012 @ 19:16 PM by chaos
Nice pB targets Mike, should be well within your capability! Nice training session too
sexymikehowarthIcon...02-05-2012 @ 20:28 
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Post Edited: 02.05.2012 @ 21:11 PM by sexymikehowarth
chaos said:Nice pB targets Mike, should be well within your capability! Nice training session too


Nice one John!

Sorry about the push presses
sexymikehowarthIcon...02-05-2012 @ 21:18 
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Wednesday 2nd may 2012

Olympic lifting and coaching session today

Power Snatch

40kg x 3,3,3
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1

Snatch Pull

50kg x 1,1,1,1,1

Push Press

50kg x 5
70kg x 1
90kg x 1
110kg x 1
125kg x 1

Then I stretched my glutes off... The most effective way for me to keep my back free from pain
sexymikehowarthIcon...03-05-2012 @ 21:31 
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Thursday 3rd May 2012

Circuits


45 mins
chaosIcon...04-05-2012 @ 10:40 
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Consistently good stuff mike! Are you gonna follow a program or routine to get your deads and squats up?
sexymikehowarthIcon...04-05-2012 @ 12:41 
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chaos said:Consistently good stuff mike! Are you gonna follow a program or routine to get your deads and squats up?


I squat and pull twice per week minimum (with comps I've been doing more without choice)

Once heavy... with maybe some reps after if fresh (only fussed about a heavy single as other exercise is fatiguing and need quality time in osg recently so avoided the light set of reps due to this and slight niggles usually)

Partial pull 14.25 built up from 200 for 5 and 250 single to 250 for 5 (i think) and a 285 single

I'm part way through my second run of bishs deadlift routine using it on squats and dead consequtively and parrelel

Why you see depends where you look Grin
sexymikehowarthIcon...04-05-2012 @ 12:45 
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Just realized

I having been allowing the important second squat, pressing and maybe dead session to be missed due to the comps and have two days off for it I think

Probably done me some good anyway
sexymikehowarthIcon...04-05-2012 @ 19:59 
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Post Edited: 07.05.2012 @ 19:52 PM by sexymikehowarth
Thursday 3rd May 2012

Strength and Conditioning Circuits 1 hour

Friday 4th May 2012

Back Squats
bands

60kg x 1
100kg x 1
140kg x 1
180kg x 1
210kg x 1
230kg x 1

14.25" Deadlift alternating mixed grip

70kg x 1
120kg x 1
170kg x 1
220kg x 8 instead of 5

Then some glute stretches to finish
sexymikehowarthIcon...04-05-2012 @ 20:39 
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Just remembered the following also today as my biceps twinge while having a brew


Rehab:

Dumbell Hammer Curls

10kg x 25
RobboIcon...04-05-2012 @ 21:50 
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Strong squat!

What do you do for circuits Mike?
sexymikehowarthIcon...04-05-2012 @ 22:14 
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Robbo said:Strong squat!

What do you do for circuits Mike?


Various

I teach a class every Saturday morning too... If you want I could sit down and write it all out for you to see in detail (it's a lot for an iPhone user, especially if you pay attention to the specifics)

I take part in them with Emma at the gym I work at which helps me massively for my work/classes/general knowledge

I tend to get a better understanding and confidence through implementation

When I pick up an improvement that can be made in a class it helps me make mine better
sexymikehowarthIcon...04-05-2012 @ 22:15 
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Post Edited: 04.05.2012 @ 23:16 PM by sexymikehowarth
Just in case it isn't clear there is no firm set out plan for the circuits... But they have a thread if commonality

Different instructors, venues, equipment, music etc
sexymikehowarthIcon...07-05-2012 @ 19:39 
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Saturday 5th May 2012


Dips


BW x 15,15,15

Very quick with little rest periods just to see if they will help ease the slight elbow tendinitis/discomfort... Especially in my right elbow

Dumbbell Screw Curls

10kg x 10,10,10

Better than last time. Progress Tongue


Let's call that a deload pressing session lol... With a lot less sleep than I'd like working at the gym all day as well as my night job, I just wanted to "do a bit" to wrap a successfully active week up in a somewhat acceptable manner

i'm fairly bolloxed, generally speaking not had any "excess" energy since doing two exercise classes (which in themselves were very tough indeed) on top of my weights sessions so i was more inclined to take it easy instead of get more awesome PB's

(NB. I do the classes in front of members that I lead/instruct so if anything slacking is definitely not a option!)

Also i need to start stretching my biceps maybe... Which i know nobody else does... But i figure they are like all other muscles/body-parts so i could benefit as they are moaning at tad

(Mainly the brachioradialis... Which is pretty irrelevant, I shall treat this in the same respectful manner i would a hammy or back strain)


Sunday 7th May 2012

Rest

Monday 8th May 2012

Rest


Only day off... So a meal out and a walk with the dog are the only things i'm interested in today

i'm sure ill get back on the saddle again... just going to look at how last week's sessions went and look into what i want to achieve this week coming
sexymikehowarthIconSo...07-05-2012 @ 20:08 
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Looking at last week's training I was very surprised and pleased with the overall activity rate

Sun - Decent Pressing session, heavy bench. good upper body session
Mon - Heavy bench, upper body hypertrophy. Good work rate
Tue - Excellent pulling session, Very very tough squats, great deadlifting graft. Session of the week followed by an intense circuit class aswell!
Wed - Olympic lifting. Coaching, doing a bit... Acceptable numbers. Fun.
Thur - Another hard 1 hour circuit based around Strength and Conditioning.
Fri - STRONG deadlifting and squats... No surprise after Tuesday's graft. As good as it gets!
Sat - I actually don't think I sat down all day and was on and off rowers, cross trainers... setting up and doing my circuit class.. Busy busy busy. In terms of numbers I remember I rowed over 2000 metres over the day for example... But yeah an active and positive environment has that effect on you

So...

Overall

f**k that was a good week... Seriously a lot more than I thought I did... Believe it or not I thought I was still being a bit lazy lol!

I certainly am happy to write my ambitions on paper for this week now... Based on the fact the past few days restings were probably not so much of an option as I first thought

That was a most pleasing reflection

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