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Getting back to and keeping an ok level of strength

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IainTIcon...03-10-2014 @ 17:43 
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Post Edited: 03.10.2014 @ 17:44 PM by IainT
Did some easy clean and press on Sunday. Minor accident in the car (twunt shunted me, wasn't paying attention) tweaked my neck, and had headaches most days since. Minor injuries have cleared me as ok.

Easy session today
Squat - 90x3x3. First rep paused on each set.
Clean and press - 55x2. 7 sets.
KB jerk - 20kg 2min on, 2min off x4

Back to it from Sunday.
IainTIcon...05-10-2014 @ 12:46 
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High bar - 60x5x2
Clean and press - 55x2. 7 sets on 90s timer.
Bent over row - 50x10, 10, 8, 8. 40x12. 2min timer.
OHP - 45x13

Left some in the tank.
PhillippeHalterIcon...05-10-2014 @ 12:55 
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IainT said:Did some easy clean and press on Sunday. Minor accident in the car (twunt shunted me, wasn't paying attention) tweaked my neck, and had headaches most days since. Minor injuries have cleared me as ok.

Easy session today
Squat - 90x3x3. First rep paused on each set.
Clean and press - 55x2. 7 sets.
KB jerk - 20kg 2min on, 2min off x4

Back to it from Sunday.


How many people was in the car? Roommate for one more Wink

Kettlebells jerks... Cool!
PhillippeHalterIcon...05-10-2014 @ 12:55 
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Are horror films healthy...?
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were
IainTIcon...05-10-2014 @ 18:36 
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Member 2325, 550 posts
Just me. The missus keeps mentioning making a claim, there is a wedding dress to pay for. I'm not going to, I didn't have whiplash.

Like the KB jerks, it highlights a real weakness of mine - endurance, specifically under load. Target is 45/45 in 10mins with the 24kg. Most I've managed so far is 6 mins with a slightly too slow rpm.
IainTIcon...07-10-2014 @ 21:12 
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Daily high bar - 90x3 (first two reps paused), 90x3 2 sets (first rep paused in both)
IainTIcon...08-10-2014 @ 19:36 
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Post Edited: 10.10.2014 @ 15:27 PM by IainT
Slightly more work for high bar tonight

High bar squat - 90x3 x3. First two reps paused on all three sets.
One arm KB jerk - bunch of work with the 24. Long holds at the top. No hand change endurance. Hand change after every 3 reps. One set per arm of each type. Poor.

Was supposed to do farmers, but far too slippery in the garden.
IainTIcon...10-10-2014 @ 14:31 
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Yesterday

High bar - 65x5 x2. 3 deep breaths at bottom position on the last rep of both sets.

Today
s**tty session, not really in the mood for it.

Squat - 90x3 paused, 100x3, 90x3
Clean and press - 55x2. 7 sets, 8th set 55x4. 90s timer.
KB OAJ - 20kg. 2min on, 2min off x5. 10rpm
IainTIcon...12-10-2014 @ 12:09 
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Added a solid single to the c&p before the other sets

C&P - 50x1, 55x1, 60x1, 65x1. 55x3 5 sets on 90s timer
Bent over row - 50x10, 10, 9. 40x15. 2min timer
Dips - bw x15
Curls - 40x10
IainTIcon...14-10-2014 @ 13:06 
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Post Edited: 14.10.2014 @ 14:24 PM by IainT
Couldn't squat yesterday, pouring down with rain outside.

Knees not happy after today, clearly three days off squatting is bad for you.

High bar - 90x5 x2. Last rep paused on both sets.
Sand bag carry - medley of three carries. Very easy, something I'm going to do daily too.

Also going to start logging what I eat, yesterday was a bad day so starting from today.


Breakfast - large casserole dish of porridge (half milk), with egg mixed in. Small amount of sugar.
Lunch - pork loin steak, stir fry savoy cabbage. Peanut butter and jam toast sandwich.

Eating dinner at a mate's tonight, probably be ok if a little on the low fat low carb side as he's a bit weight loss obsessed at present.
IainTIcon...15-10-2014 @ 18:39 
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Member 2325, 550 posts
Last night - homemade chicken and spinach curry. Naan bread.

Today
Breakfast - 2x boiled eggs. Muesli. Protein shake.
Lunch - Ham, eggs, chips (was out)


Training
High bar - 90x5x2. Last rep paused on both. Knees not 100%.
KB one arm jerk - strength work with 24. 2 sets of long holds at top per hand.
24x 5mins30s averaging 9rpm - starting off a bit quick probably cost me that final 30s to make it a PR. Right now, I'm not sure where another 4mins is coming from.
24x3mins at 10rpm.

Exercise bike has arrived and is functioning. No excuses for not doing some low effort cardio now...
IainTIcon...16-10-2014 @ 21:39 
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Member 2325, 550 posts
Not logging food today. Been a bit of a disaster.

Also definitely have knee tendinitis again, think jumping around with the nephew at the weekend kicked it off, and squatting has exacerbated it. Few days off squatting, and more light days in future.

Squat - 90x5x2

20 mins on exercise bike. Not enjoyable, needs to be done.
IainTIcon...17-10-2014 @ 17:37 
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Equally bad day on food, which in my case means not really eating. Few stresses right now.


Clean and strict press - up to 65x1. 55x3 5 sets on 90s timer. Same as Sunday.
KB one arm jerk - 20kg 2mins30s on, 2mins off x4
Sandbag carries - 3 carry medley x1
IainTIcon...19-10-2014 @ 16:38 
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Member 2325, 550 posts
Post Edited: 19.10.2014 @ 16:38 PM by IainT
Saturday - 20mins bike

Sunday
Clean and strict press - up to 65x1. 55x4, 55x4, 55x3, 55x3, 55x2. 90s timer
Row - 52.5x8, 8, 10. 40x15. 2min timer
Dip - bw x15. 2 sets.
Curl - 40x8, 6
IainTIcon...20-10-2014 @ 19:46 
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Member 2325, 550 posts
Squat - 60x10. Knees not totally ok
Bike - 25mins

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