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sd1656 | ... | 05-01-2015 @ 10:00 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Monday 05th January 2014CV 3.5mile run 5km on the bike in 10 mins 40 secs Streching Foam Rolling Summary Nice start to the day, need to really work on my mobility now as when ever I am under the bar I feel so stiff and no not in that way. | ||

sd1656 | ... | 06-01-2015 @ 20:38 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Tuesday 06th January 2014Squats 140kg x 5 140kg x 5 140kg x 4 140kg x 1 Cleans (Lol-able) 70kg x 5 75kg x 5 75kg x 5 80kg x 5 75kg x 5 OHP 62.5kg x 5 62.5kg x 5 62.5kg x 5 Chin ups BW + 10kg x 6 BW + 10kg x 6 BW + 10kg x 6 BW x 5 SummaryPretty poor showing again, the cleans felt and were terrible, don't know why! But on the other hand OHP was the best it has been in a while! Am on duty tonight so up in the middle of the night so tomorrow will be tiring but I come off duty in the afternoon so will try and get some cardio in then. | ||

sd1656 | ... | 07-01-2015 @ 21:56 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Wednesday 07th January 2014CV 5 mile run with 4 sets of hill reps (figure of 8 loop) 10 mins on the watt bike at 90 RPM and 200 watts SummaryNice bit of CV, quite enjoy "beasting" it out on the bike not sure what 200 watts is or if its a decent number but it definitely had me sweating. | ||

Nimble | ... | 08-01-2015 @ 00:42 | |

woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260550.0 kgs @ 104kgs UnEq | "Saturday random" is a good idea I think. I'm doing that myself in my new program this year. | ||

sd1656 | ... | 08-01-2015 @ 22:13 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Yeah used to like going in and doing what I felt likeThursday 08th January 2014"another gash session" CV Typical army circuits in the morning, running, s**t loads of burpees, pressups and loads of ab excerises PM Squats 140kg x 4 (errr) 135kg x 4 (hmm) 130kg x 5 (at least I got 5) Deadlifts Random singles and doubles 5 x 170kg (Nice and easy) Bench 97.5kg x 5 97.5kg x 5 97.5kg x 4 (ffs) 105kg x 5 (felt good) Dips BW + 10kg x 10 BW + 10kg x 10 BW + 10kg x 10 BW x 5 SummaryNot a good showing, very disappointed with the squatting. Need to maybe have a re-think about these maybe. Deadlifts felt better than anticipated. Bench felt heavy at first but then fine after. Would be interested what I could do for a 1RM "fresh". | ||

Veebs | ... | 08-01-2015 @ 23:29 | |

Loves bim. Member 5603, 385 posts SQ 210, BP 112.5, DL 245567.5 kgs @ 103.5kgs UnEq | Missed my bus, ran to the bus station 25 mins. LAD ! | ||

sd1656 | ... | 09-01-2015 @ 13:03 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Post Edited: 11.01.2015 @ 13:58 PM by sd1656 Friday 09th January 2014CV Some absolutely hideous fartlek session with work. Ran 2.5 miles out to some old country roads, to a hardstanding where some quiet roads run round in a loop. We then ran round them, but here wasn't much fartlek about it at all, it was more run as fast as you possibly can to keep up with the PTI. We did a couple of laps like that, then a best effort lap. Then 2.5 miles back to camp with a "nice" lap round the football pitches on the way. Nice session, it's always good to beast your bo***cks off once in a while. Turned out to be over 8 miles, nice one for a friday morning. | ||

sd1656 | ... | 09-01-2015 @ 21:12 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Just packed in a huge nandos, 1/2 chicken and 2 sides and 10 wings. | ||

sd1656 | ... | 10-01-2015 @ 15:38 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Post Edited: 10.01.2015 @ 15:40 PM by sd1656 Saturday 10th January 2015Squats 140kg x 3 (wow legs felt heavy from yesterday) 130kg x 5 130kg x 5 130kg x 5 Cleans 77.5kg x 3 72.5kg x 3 75kg x 3 75kg x 3 75kg x 3 OHP (Strict) 62.5kg x 5 62.5kg x 5 62.5kg x 5 Chins BW + 10kg x 6 BW + 10kg x 6 BW + 10kg x 6 (easy) Bench 90kg x 2 105kg x 1 107.5kg x 1 110kg x 1 SummaryLegs still felt heavy from yesterday, have to decided to de load the squats now and work back up as I seem to have stalled at 140kg (strange). Cleans technique has gone wierd hence the adding and dropping of weight. OHP felt strong and this is the only lift that hasn't declined recently. Wanted to mess around on the bench at the end and was happy with the outcome. I go away for 2 months now, so training will be limited but going to try and stay at it. | ||

sd1656 | ... | 11-01-2015 @ 12:59 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Last day in the UK today, hope to get some training done while I am away. | ||

sd1656 | ... | 18-03-2015 @ 12:41 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Back from the arse end of the world, lost around 1.25 stone while away. Looking to get back into this stuff again, but only twice a week with a third session time allowing. Current commitments, mean I need to dedicate a lot of time to cardiovascular fitness, so the strength training is looking likely to become a supplement to the cardio. Sunday 15th March 2015 CV 11.1 miles 1 hour 18 mins Monday 16th March 2015 Squats 122.5kg x 5 122.5kg x 5 122.5kg x 5 122.5kg x 5 Deadlift 140kg x 3 140kg x 3 140kg x 3 160kg x 5 160kg x 5 Bench 92.5kg x 5 92.5kg x 5 92.5kg x 5 92.5kg x 5 Dips 20kg + BW x 10 20kg + BW x 10 20kg + BW x 10 Rope climbs up and down x alot CV 4.5 mile run home Tuesday 17th March 2015 CV Ascent of the PEN - Y - FAN Descend jacobs ladder Ascend Jacobs ladder Descend PEN - Y - FAN | ||

sd1656 | ... | 13-01-2018 @ 09:33 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Post Edited: 13.01.2018 @ 09:34 AM by sd1656 Long lay off lifting weightsFocused on CV endurance for last few years Started lifting again in November Squatted 152.5 for 3 sets of 5 post new year Goals....get strong, stay fit (under 9 minutes for 1.5 mile run, under 7 mins for 2km row) Knee is not liking me currently, past years of heavy running in excess of 50miles per week most weeks has taken its toll. So squats relativley light until I can build up 11th January 2018 (jesus) Squats 145kg x 5 145kg x 5 145kg x 5 145kg x 3 (bonus pause set) Cleans 85kg x 3 85kg x 3 85kg x 3 85kg x 3 85kg x 3 Bench 107.5kg x 5 107.5kg x 5 107.5kg x 5 Dips 25kg x 10 25kg x 10 25kg x 9 25kg x 5 Finished off with 15 minutes on the rower. Friday 12th January 2018 RUN 7.11 miles 50.15 minutes 7.05 minute miling | ||

sd1656 | ... | 13-01-2018 @ 14:59 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Post Edited: 13.01.2018 @ 15:01 PM by sd1656 Saturday 13th January 2018Squats 145kg x 5 145kg x 5 145kg x 5 145kg x 3 Worked on form, no knee pain Deadlifts 170kg x 5 170kg x 5 170kg x 5 OHP (strict) 65kg x 5 65kg x 5 65kg x 5 (last rep grind) Chins 10kg x 8 10kg x 8 10kg x 8 10kg x 6 Bag work Knee felt f**ked from yesterdays run this morning. So lots of stretching and rolling still needed. Not bad session really focused on squat form and it felt better. Chins also improved alot. | ||

sd1656 | ... | 19-01-2018 @ 17:46 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Wednesday 17th January 2018 1.2 mile run Squats 147.5kg x 5 147.5kg x 5 147.5kg x 4 140kg x 5 Cleans 87.5kg x 3 87.5kg x 3 87.5kg x 3 87.5kg x 3 87.5kg x 3 Bench 107.5kg x 5 107.5kg x 5 107.5kg x 5 Dips 25kg x 10 25kg x 10 25kg x 12 Friday 19th January 2018 Squats 147.5kg x 3 147.5kg x 3 147.5kg x 3 140kg x 5 Deadlifts 140kg x 5 170kg x 1 180kg x 6 140kg x 5 OHP 65kg x 5 65kg x 5 65kg x 5 Curls Squats felt particularly weak which is pretty annoying. Video is off my deadlifts at 180kg | ||

sd1656 | ... | 20-01-2018 @ 18:34 | |

Member 2376, 190 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Saturday 20th January 2018 4.3 mile run 7.30 minute miles | ||