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Getting back to and keeping an ok level of strength
| IainT |  | ... | 26-05-2014 @ 08:38 |
normal people, like me. Member 2325, 550 posts | Yesterday: Deload floor press - 60x5 3 sets Snatch-grip RDL - 60x10 3 sets Farmers walk - about 8 40-50m walks in total, mostly moderately heavy. One with about 125kg total load, during which my grip gave, no chalk though. Still some way short of the 160kg for 40m long term goal. | ||
| IainT | | ... | 30-05-2014 @ 13:39 |
normal people, like me. Member 2325, 550 posts | Not felt well this week, delayed the midweek session until today. Complex with bar to warm up 5/3/1 close-grip floor press - 60x5, 70x5, 78.5x9. 60x10, 10, 10, 8 on 2min timer Squat - 60x5, 80x1 paused, 60x20 continuous Complex - (every 2m30s) 40kgx5, 4 rounds | ||
| IainT | | ... | 05-06-2014 @ 22:20 |
normal people, like me. Member 2325, 550 posts | Post Edited: 07.07.2014 @ 10:14 AM by IainT Struggling to get sessions in. Busy, packing and it rained solidly for a couple of days.Complex with bar and 30kg to warm up. Snatch-grip block pull - 95x8, 108.5x8, 116x10 Snatch-grip RDL - 70x10. 3 sets on a 120s timer. Floor press - 60x10, first 5 paused. 2 sets. KB jerk - 24x40 reps, alternating hands every 5 reps, last 10 were done 3,2 each hand though. | ||
| IainT | | ... | 07-07-2014 @ 10:14 |
normal people, like me. Member 2325, 550 posts | Been a while, only managed to get something suitable to store the weights last week, and picked it all up on Friday. Easy session on Saturday, during which I seem to have slightly strained my lower back. Clever. In the meantime I've been doing kettlebell work. Most of the time it was based on the strongfirst total tension complex eg Double KB's (2x20) - clean, front squat, alternating arms press Session 1 - 1x clean, 1x front squat, pyramid up and down on the press. 90s timer. Session 2 - 1x clean, pyramid up and down front squat, 1x press. 90s timer. Now the plan is Sun Clean and press - density training (KB jerk - 2x24 sub-max timed) Carries Mon - HRZone run Tues High rep squat Cg floor press - 2x8 paused Dips - 2x8 elevator style Death carry Thurs - HRZone run Clean and press - density training Tension complex - squat up, press up, squat down (max 8) RDL - 3x5-8 Daily 24 or 32 KB - 3x easy (1 or 2 hand) swing, easy press/jerk, band facepulls | ||
| IainT | | ... | 11-07-2014 @ 08:44 |
normal people, like me. Member 2325, 550 posts | BB complex - RDL/clean/press/front squat/row. Bar x8. 3 sets Clean and press - 55kg x2. 5 sets on 1m20s timer. Density training break in. RDL - 55x8, 70x8, 60x8paused Double KB complex - Clean, alternating arms press, front squat. 90s timer. Front squat escalator - 1,2,3,4,5 Press escalator - 1,2,3,4,5 Both down - 5,4,3,2,1 That probably only makes sense to me | ||
| IainT | | ... | 13-07-2014 @ 12:36 |
normal people, like me. Member 2325, 550 posts | Almost got up to speed... Warm-up - double KB complex Clean and press (80s timer) - 55x2. 12 sets. Carry - bit under half bodyweight per hand for 2m20s | ||
| IainT | | ... | 15-07-2014 @ 22:08 |
normal people, like me. Member 2325, 550 posts | Had to train earlier than I'd like, in the full July sun. Felt a bit crap after the first two exercises. Was also training the gf (semi-sumo deadlifts, floor press and carries) Squat - up to 50kgx30 CG paused floor press - 65x10, 65x10 Dips - paused bwx8, 2 sets Farmers walk - about 45kg per hand, 150m total in 2m20s. (15m long garden path) | ||
| IainT | | ... | 19-07-2014 @ 22:23 |
normal people, like me. Member 2325, 550 posts | Ran a couple of fevers this week, and just not dealing with the heat at all well, part of CF I understand. Decided to strip training down for a short while, concentrate on the physiotherapy, drugs, conditioning aspects of keeping well. Weekend session started tonight at 9.15pm. Clean and press - 55kg. 1m20s timer. 9x2 and 2x3. 24 reps total. Last rep was ugly. Carry - 1min on, 1min off. 47.5kg per hand. Work as much as possible in the work minute, rest and do it again 4 more times. Didn't do a lot in that last minute, grip was part of that. Dips - 2x8 paused. | ||
| IainT | | ... | 23-07-2014 @ 14:18 |
normal people, like me. Member 2325, 550 posts | I'm an idiot, despite hating the heat and not training last night because it was too hot, I decided to train at lunchtime today. Not much, and glad of that. KB complex warm-up Squat - 60kgx30. Pause to catch breath on the 26th rep, so repeat weight. BB complex - 3x8 10mins lying on the floor trying not to sweat to death. | ||
| IainT | | ... | 24-07-2014 @ 19:25 |
normal people, like me. Member 2325, 550 posts | Tonight, in the warm sun Double KB complex - warm-up Clean and press - 80s timer 55x2,3,2,3,2,2,2,2,2,2,2 (24 reps total) Farmers carry - approx 38kg per hand for just under 3 minutes (put down, turn and pick up every 15m. Didn't cheat by resting in the turns) Good fun, but I don't like this weather. | ||
| IainT | | ... | 27-07-2014 @ 09:55 |
normal people, like me. Member 2325, 550 posts | Post Edited: 27.07.2014 @ 09:56 AM by IainT First thing Sunday morningDouble KB complex (2x20) warm-up - 2,3,5,3,2 Clean and press - (80s timer) 55x2,3,2,3,2,3,2,3,2,2 Farmers walk (min on, min off) 47.5kg per hand. 5 rounds. Will repeat that clean and press session at least once, need to own it before moving on. Was initially getting about 60m in the minute on, dropped to about 30-40 by the end. That's with having to put down and pick up every 15m. | ||
| IainT | | ... | 30-07-2014 @ 11:32 |
normal people, like me. Member 2325, 550 posts | The nasty early week session Double KB complex warm-up Squat - 60x30. Reasonable, felt poor out of the bottom but no stopping, so up next time. Complex (row/clean/press/frsq/RDL) 2min timer 30x8,7,6,5,4,3,2,1 Curls Doesn't look like much. | ||
| IainT | | ... | 30-07-2014 @ 20:20 |
normal people, like me. Member 2325, 550 posts | Got a bit annoyed, felt the morning session was too sluggish, so ended up going back out there to do a 21-15-9 workout. 40kg barbell, 2x20kg KBs Deadlift x8, powerclean x7, powersnatch x6 (21 total reps) Double KB rack carry - 30m Deadlift x6, powerclean x5, powersnatch x4 (15 total reps) Double KB rack carry - 30m Deadlift x4, powerclean x3, powersnatch x2 (9 total reps) Double KB rack carry - 30m Rack carries were horrible, difficult to breathe. 5m30s, which can only be called "a start" to some more serious metcon-ing over the next 4-6 weeks. | ||
| IainT | | ... | 31-07-2014 @ 21:09 |
normal people, like me. Member 2325, 550 posts | Double KB complex warm-up Clean and press - 80s timer 55kg - 2,3,2,3,2,3,2,3,2,2 Inverted rows Death carry - 38kg per hand 240 metres in 3m30s (have to put down and pick up every 15m due to space, so 16 pick-ups) Yesterday had a bit of an impact, but otherwise I'd say my work capacity is improving | ||
| IainT | | ... | 03-08-2014 @ 19:13 |
normal people, like me. Member 2325, 550 posts | Post Edited: 03.08.2014 @ 19:53 PM by IainT KB complex - (1 clean, DKBFsq, alternating arms press, row) - 2x20 2,3,5,3,2Pclean and press - 55x3. 8 sets Dips - bwx10 paused. 2 sets. Farmers carry - 1min on, 1min off. 58kg per hand x5 rounds. Good progress on the C&P, felt quite comfortable. Will probably do that at least once more before incorporating sets of 4. Farmers walk is showing some good progress too, first time I tried I think I carried for about 10m in that final minute, this time I made the 60m (out drop turn return, drop turn, out drop turn return) in all 5 rounds. | ||
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