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Getting back to and keeping an ok level of strength

IainT		...	25-10-2014 @ 09:38
normal people, like me. Member 2325, 550 posts	Post Edited: 25.10.2014 @ 17:22 PM by IainT Stressful week, didn't lift. Sat am - bike 30mins Sat pm Snatch-grip RDL - 80x6. 3 sets. 3min timer. KB jerk training - 24x6r/6l/6r/6l continuous. Long holds at top. 20x20r, 20x20l Dips - bw x15, bw x10. Slow and controlled.

IainT		...	27-10-2014 @ 09:03
normal people, like me. Member 2325, 550 posts	Hamstrings very sore from first RDLs in ages. First thing this morning - 33mins on bike.

IainT		...	28-10-2014 @ 18:53
normal people, like me. Member 2325, 550 posts	Clean and strict press - 50x6, 6, 6. 3min timer Dips - bw x12, 12, 10, 8. 2min timer Rows - 45x 12, 11, 9, 8. 2min timer Curl - 30x18 Easy break in to some bodybuilding ish stuff.

IainT		...	29-10-2014 @ 21:48
normal people, like me. Member 2325, 550 posts	Handstand push up work 23mins on bike

IainT		...	30-10-2014 @ 17:36
normal people, like me. Member 2325, 550 posts	This morning - handstand push-up work Evening - Snatch grip RDL - 85x6, x6, x6. 3min timer. KB jerk - 24x14 right. 24x14 left. Approx 5s hold at top of each rep. 20x24 right, comp pace. 20x24 left, comp pace. Dips - bwx10 2 sets. Easy. Red band rear delt work

IainT		...	31-10-2014 @ 18:26
normal people, like me. Member 2325, 550 posts	This morning - handstand push-up work Evening - 28mins on the bike

IainT		...	02-11-2014 @ 15:54
normal people, like me. Member 2325, 550 posts	Yesterday was low level activity day. 90mins of walking. 3hrs of digging/gardening. Today Clean and strict press - 52.5 x6, x6, x5. 3mins timer Dips - +5kg x12, x12, x10, x8. 2mins timer Rows - 47.5 x12, 12, x10, x9 . 2mins timer Curls - 32.5x14 Not so bad considering I slept really badly last night, and that has a big impact on me usually. Next week I'll add in 3 sessions of easy double kb front squat as I think my knees are ok again

IainT		...	03-11-2014 @ 19:54
normal people, like me. Member 2325, 550 posts	Handstand push-up work 36mins on the bike

IainT		...	05-11-2014 @ 18:38
normal people, like me. Member 2325, 550 posts	Couldn't do anything yesterday, tough day for the missus and opted to spend all my evening with her. This morning: Handstand push up work 30mins on bike Evening Warm-up Double KB front squat - 2x20. 2x5 paused. Clean and press - 20x10, 30x10 Snatch-grip RDL - up to 90x6, x6, x6. 60x10 exaggerated hold at full stretch. KB OAJerk - 24x14r, 24x14l 3 breaths at top of each rep. 20x24r, 20x24l comp pace. Dips - bw x18

IainT		...	07-11-2014 @ 10:33
normal people, like me. Member 2325, 550 posts	36mins on bike

IainT		...	09-11-2014 @ 10:28
normal people, like me. Member 2325, 550 posts	Tough end to the week, didn't fit the third session in. Ah well, that's the value of an A/B split. Warm-up - Sn-grip RDL 40x10, 50x10. Dbl KB fr sq - 2x20 2x5 paused. KB jerk 20x3 x2 long hold at top. Clean and press - 53.5 x6, x5, x5. 3min timer. Dips - +10kg x12, x10, x8, x7. 2min timer. Possibly too big a jump, we'll see. Rows - 50kg x12, 11, 10, 8. 2min timer

IainT		...	10-11-2014 @ 18:08
normal people, like me. Member 2325, 550 posts	Bike - 46mins. Getting unpleasant, and my calculation of fractions is notably improving each time I ride.

IainT		...	11-11-2014 @ 19:31
normal people, like me. Member 2325, 550 posts	Warm-up supersets of Dbl KB front squat - 2x20kg. 1x5paused, 1x6paused Clean and press - 20kgx10, 30kgx10 Snatch-grip RDL - 95x5. 3 sets. Grip an issue, straps in post for my tiny hands. 60x10 long hold at stretch KB one arm jerk - 24x5x2 each hand. Long holds at top of each rep. 20kgx25 each hand. Dips - bw x18 I think in a few weeks I'm going to tone down the KB jerk and make this session a bit more mass focussed like the 'A' session is.

IainT		...	13-11-2014 @ 13:45
normal people, like me. Member 2325, 550 posts	Post Edited: 14.11.2014 @ 16:01 PM by IainT 32mins on the bike. Think I'm going to do what I put in above from tomorrow. The jerk sessions are a bit of a distraction from the goal for the winter which is base building. A Clean and press - 3x4-6 Dips - 4x8-12 Double KB front squat - 4x paused sets Rows - 1x15-20 easy B Sn-grip RDL - 3x4-6, 1x10 Row - 4x8-12 Curls - (50 reps in 3 sets) Dips/OHP - 1x15-20 easy Sun - A/B Mon - longest ride Tues - A/B Weds - 70% of mon Thurs - A/B Fri - 85% of mon plus easy KB jerk/farmers Sat - off Minimal quads because priority is the bike, don't want to fatigue them significantly outside of the rides as they're still struggling with the rides.

IainT		...	14-11-2014 @ 17:28
normal people, like me. Member 2325, 550 posts	Warm-up Sn-grip RDL - 40x8, 50x8 KB OHP - 16x8. 2 sets each arm Powerclean and strict press - 58.5x1, 55x5, 55x5, 55x4. 3min timer. Dips - +10 x12, x12, x9, x8. 2min timer DKBfrsq - 2x20 4 sets of 5 paused Row - 40x18

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