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b_rexIcon...13-11-2013 @ 17:17 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
2nd set of squats, 3rd set of pulls and a set of lunges (one side only). Made this to check technique, sharing it with you because I love you.

b_rexIcon...14-11-2013 @ 13:24 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
THURSDAY 14th NOVEMBER 12pm @ home

A Band-resisted broad jumps - 6 x 3 with purple band

B1 Push-ups - 3 x AMRAP - 21, 14, 10 (=45 vs 43 last week)
B2 Band pull-throughs - 3 x 10 with purple + mini bands
60 secs rest between circuits

C1 Jungle Gym rows - 3 x 10 - tried to do these feet elevated but was quickly humbled and reverted to feet on floor
C2 JG split squats (bodyweight) - 3 x 10/leg
90 secs rest between circuits

D1 JG fall-outs - 3 x 8
D2 Quad. ext.rot. - 3 x 8/side
60 secs rest between circuits

Tidy.
dr_hazbunIcon...14-11-2013 @ 16:31 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Is it a case of goodbye sumo deadlift?
b_rexIcon...14-11-2013 @ 16:58 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
dr_hazbun said:Is it a case of goodbye sumo deadlift?


Probably for now. Don't see that it's as functional for rugby.
b_rexIcon...18-11-2013 @ 19:43 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 18.11.2013 @ 19:44 PM by b_rex
Weighed 15st 9lbs (99kg ish) on Saturday. Played 60 minutes of a 39-20 win.

MONDAY 18TH NOVEMBER 2013 6pm @ home

A1 Military press - 2 x 5 x 57.5kg, 2 x 5 x 50kg
A2 KB goblet squat - 4 x 8 x 20kg
A3 Yoga plex - 3 x 5/side
2 mins rest between sets

B1 Jungle Gym row - 4 x 10
B2 Band-resisted push-ups with feet elevated - 4 x 10 with red band
B3 Band Pallof press - 4 x 8/side with purple band
90 secs rest between sets

C1 Half-kneeling band pull-down - 3 x 8/side with red+purple band
C2 Band face pulls - 3 x 15 with purple band
30 secs rest between sets
b_rexIcon...20-11-2013 @ 19:29 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Weighed 15st 7lbs today. Noice.

WEDNESDAY 20th NOVEMBER 5:30pm @ home

A Deadlift (conventional)
Top sets - 2 x 140kg, 1 x 160, 1 x 180 (belt for top two singles)
Going to start an 8-week DL cycle in 2 weeks, will use 180 as my 1RM. There's probably more there right now but not a huge amount and not without sacrificing form.

B1 Squats (high bar) - 3 x 3 x 85kg
B2 T-spine mobs - 3 x 10
Deload this week and I couldn't be bothered to get the GCB out. Easier to keep the core braced with a straight bar as you can pull down and activate the lats.

C1 Barbell reverse lunge (front squat grip) - 1 x 8/leg x 55kg, 2 x 8/leg x 50kg
C2 Front plank - 3 x 45 secs

D1 Barbell bridge - 4 x 8 x 85kg
D2 Reverse crunch - 4 x 10

Now to get some feeling back in my fingers - nearly got frostbite getting plates out and putting them away again.
b_rexIcon...21-11-2013 @ 14:05 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
THURSDAY 21st NOVEMBER 1pm @ home

A Band-resisted broad jumps - 8 x 3 with purple band

B1 Push-ups - 3 x 15
B2 Band pull-throughs - 3 x 10 with two purple bands
60 secs rest between circuits

C1 Jungle Gym rows - 4 x 8 - made big effort to not let shoulders internally rotate and to hold for half a second at top
C2 JG split squats (bodyweight) - 4 x 10/side
90 secs rest between circuits

D1 JG fall-outs - 3 x 8
D2 Quad. ext.-rot. - 3 x 8/side
60 secs rest between circuits
dr_hazbunIcon...21-11-2013 @ 16:40 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
35kg off your best ever pull with potentially a few more kgs to spare isn't too bad at all considering you don't train like a powerlifter at all!
b_rexIcon...21-11-2013 @ 17:50 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 21.11.2013 @ 17:51 PM by b_rex
dr_hazbun said:35kg off your best ever pull with potentially a few more kgs to spare isn't too bad at all considering you don't train like a powerlifter at all!


I'm viewing it more from the point of view that I didn't train at all (well, more like about 10 sessions total) January 2012 to September 2013, in which case 180kg is not too shabby.

I don't think my training style is anti-strength, mind you - although granted it could be more strength-focused and "powerlift-y". Bear in mind however that August 2010-April 2011, I hardly lifted a weight; then I trained in a very similar fashion to what I'm doing now for a few months. I did 6 weeks of powerlifting-specific training and then hit my squat and deadlift PBs at the All Englands.
dr_hazbunIcon...24-11-2013 @ 15:45 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
I saw the strangest thing in Iffley this morning. A skinny teenage boy was squatting with 60 and wobbling all over the place. He then went to deadlift and pulled 190 conventional. Funny lift, the deadlift.
b_rexIcon...27-11-2014 @ 10:58 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Forgot about this journal. I didn't lift a weight between November 2013 and October 2014. I was playing rugby up until April but the summer saw me put on a s**tload of weight and lose any semblance of fitness. All I did exercise-wise May-September was play rugby (while drunk) on tour and go on a couple of bike rides. Meanwhile I decided to take a break from rugby for a little while - hoping to go back later this season.

So I picked up again in October, weighing 16 st 12 (107kg). I did the Velocity Diet in October and have transitioned back to a healthy eating plan. All told I've lost 20lbs in 8 1/2 weeks and am back to the same weight I was one year ago - 15 st 7!

I've settled in to a training groove lifting on Saturdays and Sundays. Sometimes I fit in a KB workout in the week. I've also started the Couch to 5K running plan to get my cardio fitness back to respectable levels.

Recent lifts:
Front squats - 5 x 3 x 90kg, 3 x 3 x 100kg, 4 x 3 x 85kg
Bench press with fat gripz - 3 x (5 x 1) x 80kg

I'm on week 3 of Ct5K so I'm almost up to running for 3 mins at a time...!
b_rexIcon...04-12-2014 @ 19:53 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 04.12.2014 @ 20:10 PM by b_rex
Training Sat 29th Nov @ home - upper body

A1 Bench press - deload-ish, easy 5s - 60, 65, 70, 70, 70
A2 JG inverted rows - 4 x 8

B1 Barbell rows - 3 x 8 x 45kg, 8 x 40kg
B2 OH KB press - 4 sets/side with 16kg: 1 x 10 reps, 3 x 8

C1 JG push-ups - 2 x 12
C2 Band Pallof press - 2 x 8/side with 2 red bands


Training Sunday 30th Nov @ home - lower body

A Front squats - 5 x 3 x 95kg

B RDLs - 3 x 12 x 80kg

C1 Barbell bridge - 3 x 8 x 75kg
C2 Front plank - 3 x 45 seconds


Training Thurs 4th Dec @ home: December Deadlifts in the Dark

A: Deadlift
5 x 60kg
3 x 100
2 x 140
1 x 160
Belt on
2 x 170
2 x 3 x 160
Not too shabby (especially given I've only pulled with a straight bar once in the last three years and my only deadlifts in the last 12 months were two trap bar sessions last month), I'd put my max around 185-190 for the moment.

B1 JG rows - 3 x 8
B2 KB swings - 3 x 10 x 20kg

b_rexIcon...06-12-2014 @ 19:37 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training Sat 6th Dec @ home - upper body

Can't have been much above freezing during this session - may even have been at freezing or below. The bar was so cold I had to put my lycra running gloves on during my floor press sets.

A1 Floor press: 5 x 60kg, 70kg, 75kg, 77.5kg, 80kg
A2 Jungle Gym inverted rows: 4 x 8

B1 Barbell row: 3 x 8 x 50kg
B2 OH KB press: 3 x 10/side x 16kg

C1 Jungle Gym push-ups: 3 x 12
C2 Tall kneeling band Pallof press: 3 x 8/side with 2 red bands
dr_hazbunIcon...07-12-2014 @ 08:27 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Nice one mate.

Re the running, may I suggest finding your 'plod' pace. Everyone has one, even if it's just a bit quicker than a brisk walk! My plod pace is approx 6:30 a km. A couple of 30-40 mins a week at your plod pace will do wonders for you cv endurance.

I've learnt this off the wife who competes at 10k. You basically need to get comfortable and relaxed when running. Long, slow runs do wonders for this and torch calories too.

A 30min 5k run at my size needs about 500kcal of energy.
b_rexIcon...07-12-2014 @ 19:57 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
I'm that unfit bud that my 'plod' pace for anything more than 5-10 minutes is walking. Couch to 5K is great so far and I can now run for 5 mins at a time fairly comfortably at a decent pace (8 mins/mile ish). In another 4 weeks I should be able to go for 30 mins non-stop. Then I just maintain/improve as desired.

Training Sun 7th Dec @ home - lower body

Another freezing cold one. Hands almost stuck to the bar during RDLs!

A: Front squats (deload) - 5 x 3 x 77.5kg
Was meant to be 3 x 3 but I had some form issues in warm-up and on first set, so I did 3 good sets and then one more for luck (the last one was the worst form-wise!). Key takeaway points: keep grip narrow and don't wear a top with a thick band around the neck!

B1: RDLs - 3 x 8 x 100kg
B2: KB goblet squat - 3 x 8 x 24kg

C1: Barbell bridge - 2 x 12 x 60kg
C2: Prone plank arm march - 2 x 6/side

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