New Training Journal start 2009.
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| mikeyp |  | ... | 28-07-2009 @ 20:32 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | PhilKlidaras said: good work mate......this is something i am working on as well.....good to see great minds think alike! Cheers Mr K, The lemon freshers seem strong enough without a belt so if it's good enough for them .............!!! | ||
| mikeyp | | ... | 30-07-2009 @ 20:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 5 mins Deficit deadlifts standing on 25kg plates, no belt. 60kg x 10 100kg x 5 120kg x 5 140kg 5 160kg 5 x 5 sets All paused for 1 second on the floor between reps. Felt good, kept arse down, and focussed on driving with the legs to initiate the pull off the floor. D/bell hammer curls 4 x 12 15kg Hanging leg raise 4 sets of embarrasingly low reps (grip kept giving out before abs, that's my excuse anyway)!!!! Leg raises on bench 3 x 30 Pizza awaits  | ||
| mikeyp | | ... | 01-08-2009 @ 13:18 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Upper body assistance work today. Bike 15 mins. Dumbell tricep rolls 5 x 12 @ 20kg D/Bell chest supported row 5 x 12 @ 30kg D/bell Tate press 4x12 @ 15kg Then 30 mins swiss ball work Stretching. | ||
| mikeyp | | ... | 04-08-2009 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins. Not much to report tonight, light bench and squats plus some other assistance work. Intend to do the same on Thurs, then heavier squats Saturday. Back on the 5 3 1 September | ||
| MrSmall | | ... | 04-08-2009 @ 20:55 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | how come you dropped the 531 mate looked like you were making good gains on it? | ||
| MrSmall | | ... | 04-08-2009 @ 20:56 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | how come you dropped the 531 mate looked like you were making good gains on it? | ||
| EDCLARKE | | ... | 04-08-2009 @ 21:19 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | my brother managed 13hours 13 minutes in the iron man ,he said the last 7 miles of the marathon were pretty grim ,he's a bit dissapointed as he was aiming for sub 13 hours ,but a snapped chain cost him 25 minutes on the bike ride! | ||
| mikeyp | | ... | 04-08-2009 @ 22:13 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | MrSmall said: how come you dropped the 531 mate looked like you were making good gains on it? Hi Smallsy, thanks for dropping in!! I'm just having a short break / change to let a couple of niggles heal and doing relatively unstructured training until September, bit of a mental break also whilst doing some sets of 5's to maintain strength. The intention is also to lose some weight however I've replaced the cardio on non training days with swiss ball work on the advice of the physio, the result of which I've only lost 2kgs!!!. I wouldn't be too popular with the missus if I spent every evening training so I've got to prioritise, but looking forward to getting back to making gains with the 5 3 1  | ||
| mikeyp | | ... | 04-08-2009 @ 22:37 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said: my brother managed 13hours 13 minutes in the iron man ,he said the last 7 miles of the marathon were pretty grim ,he's a bit dissapointed as he was aiming for sub 13 hours ,but a snapped chain cost him 25 minutes on the bike ride! Cheers Ed, I was wondering how he got on. I went to watch. If it's any consolation to him the Bolton course was one of the harder courses as can be seen by the winners time which would be approx 30 mins quicker on a faster course. Fantastic result by 20 year old Phil Graves, the youngest ever winner of an Ironman Triathlon, watched the marathon at approx 5 miles into the run and he had a lead of 10mins at that stage. We then headed down to the Town Hall in Bolton to see the first 60 or so finish. I was feeling quite nostalgic at this point to be honest. The last 7 miles are always grim Ed regardless of whether you're leading the race or coming last, really bad luck with the snapped chain as well, and well done for finishing, it is hard to get going again after such a long stop, mental toughness must run in the family mate (either that or insanity, or a bit of both)  If you're thinking of doing one Ed take my advice and stick with Powerlifting | ||
| EDCLARKE | | ... | 04-08-2009 @ 22:42 |
not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | absolutely no f**king way i will ever do an iron man ,i've run a half marathon once and the only pleasure i got from it was sitting down after i'd finished! | ||
| mikeyp | | ... | 06-08-2009 @ 20:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Various assistance work and swiss ball shennanegans. The swiss ball stuff is actually a decent ab workout. Squats on Saturday, intend to work up to a set of 5 reps then drop the weight back and try some squats paused in the hole, comments from anyone who's tried these would be welcome, the intention is to strengthen the weakest part of the squat for me as my arse tends to shoot up first causing me to bend forward at max weights. So I'll have a play around with these with a view to using them as assistance for squat days when I get back on the 5 3 1. Cheers Mike | ||
| mikeyp | | ... | 08-08-2009 @ 13:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 130kg x 5 140kg x 5 150kg x 3 Then 80 kg 3 x 5reps paused for 2 seconds in the hole Pulldown abs 3 x 15 Incline abs with 25kg plate on chest 3 x 12 Squats all good depth and there were certainly another 2 reps @ 150 in the tank but they would've been with poor form and don't want to grind 'em out without the belt on. Enjoyed the paused squats, first time with these but will keep them in the routine. Didn't see the point of going above 5 reps with these as the focus is on improving technique. | ||
| mikeyp | | ... | 11-08-2009 @ 21:03 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 5mins. Narrow grip bench press (index fingers on smooth) Bar x 20 reps x2 sets 40kg x 5 60kg x 5 70kg x 5 80kg x 3 90kg x 1 95kg x 1 x 2 sets 85kg x 3 x 5 sets One arm row 5 x 10 reps @ 37.5kg nowhere near failure. Tricep pushdowns 4 x 12 Lat pulldowns 4 x 10 | ||
| mikeyp | | ... | 13-08-2009 @ 19:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats all beltless. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 x 3 sets Hanging leg raises 4 x 12 reps Incline sit ups 3 x 25 Leg raises on bench 3 x 25 Bike 20mins Just wanted to do some light squats tonight as I'm still not 100% recovered from the pause squats on Sat, then did some ab work and a bit on the bike to get some blood flowing. | ||
| mikeyp | | ... | 15-08-2009 @ 14:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance work. Bike 10 mins Dumbell bench 5 x 12 - 15 reps D/bell tricep rolls 3 x 12 D/bell hammer curls 3 x 10 Tricep pushdowns 3 x 10 Swiss ball pushups 3 x 12 Swiss ball rehab stuff. Deads on Tuesday. | ||
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