A bit of this and a bit of that!
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NickR28/04/11 @ 16:17
NickR02/05/11 @ 12:56
Inc Db Press
x12,12,10
18 inch deadlift
220x1
270x1
300kgx1
Chins - BWx10,8,8
Good to feel some weight in my hands once again.
x12,12,10
18 inch deadlift
220x1
270x1
300kgx1
Chins - BWx10,8,8
Good to feel some weight in my hands once again.
cannings0726/05/11 @ 10:12
[IMG]https://lh4.googleusercontent.com/-U7pKbdn81Po/TXjLDvvFchI/AAAAAAAAA4w/O9gRwCsxqkE/tumbleweed.gif[/IMG]
NickR14/07/11 @ 18:35
Post Edited: 14.07.2011 @ 18:36 PM by NickR
A bit of a and a bit of that continues.....been a busy boy but now back into some regular training. For now looking at alot more GPP work around basic power lifts.This week:
Mon
military press - 5/3/1 - 60/65/70kg 120S RI
lat raisex10 s/s upright rowx10x4 sets 60s RI
shrugsx10x4 sets 60s RI
shuttles - (10m up&backX2) 10s on 10s offx 6 repeats x2 sets (1 min rec btn sets)
Straight line running - 25m sprints x5 efforts, effort every 20 seconds
- 50m sprints x3 efforts, effort every 60 seconds
Tues
Bench press - comp grip - 100kgx3, 110kgx3, 90kgx10 90s RI
NG Chinsx8x3sets 60s RI
Bench Pullx10 s/s Inc Chest Flyx10 x4 sets 30s RI
Cable Chest Flyx10 s/s Rev Db Chest Flyx10 x4 sets No RI
Weds
Prowler push - 15-20m s/s tyre flipsx3-5 (5ft diameter 120kg ish)x4 repeat efforts x4 sets
60s between sets
Thurs
Grid Running
(71m in 15s + 32m in 15s) x8 effortsx2 sets 2 min between sets
NickR02/08/11 @ 18:58
Some time away followed by a solid 10 days training in roughly the following order
last week:
comp grip bench
upto 115kgx3, 95x10 drop back set
20 minute fartlek followed by 20mx8 sprints 20s RI
grid running - 76m (in 15s or less)x33m recovery jog (15s or less) x8 efforts x2 sets 2min RI....nearly killed me!
this week (so far..)
steady state run - 20 minutes + 20 minutes swimming...lung burner!
comp grip bench
100kgx3
120kgx3
100kgx10
conditioning - touch rugby - 50 minutes (no break...bleurgh!)
back squat (first time in god knows how long!)
60x5
100x3
120kgx3........felt like someone landed a small country across my shoulders!
deadlift (also first time in god knows how long!)
100x3
140x3
180x2
200x1
220x1
240kgx1 belt added loose....easy...quietly suprised.
Probably a combination of GPP and years of deadlifting explains why back strength maintained so well past 2 months, did this straight after touch so squats were never gonna be flash...but seem to recover by deads.
BW - 90kg
last week:
comp grip bench
upto 115kgx3, 95x10 drop back set
20 minute fartlek followed by 20mx8 sprints 20s RI
grid running - 76m (in 15s or less)x33m recovery jog (15s or less) x8 efforts x2 sets 2min RI....nearly killed me!
this week (so far..)
steady state run - 20 minutes + 20 minutes swimming...lung burner!
comp grip bench
100kgx3
120kgx3
100kgx10
conditioning - touch rugby - 50 minutes (no break...bleurgh!)
back squat (first time in god knows how long!)
60x5
100x3
120kgx3........felt like someone landed a small country across my shoulders!
deadlift (also first time in god knows how long!)
100x3
140x3
180x2
200x1
220x1
240kgx1 belt added loose....easy...quietly suprised.
Probably a combination of GPP and years of deadlifting explains why back strength maintained so well past 2 months, did this straight after touch so squats were never gonna be flash...but seem to recover by deads.
BW - 90kg
NickR08/08/11 @ 21:01
few recent sessions upper strength is coming back...
friday
inc db press
x15x15,15 60s RI
tri extx200 in least number of sets poss
inc chest flyx20x2 sets
today
bench press - comp grip
100x1
115x1
125kgx3
105kgx9
tri extx200 for min sets
cable low flysx150 for min sets
friday
inc db press
x15x15,15 60s RI
tri extx200 in least number of sets poss
inc chest flyx20x2 sets
today
bench press - comp grip
100x1
115x1
125kgx3
105kgx9
tri extx200 for min sets
cable low flysx150 for min sets
thrower08/08/11 @ 22:02
Good to see you getting back into training Nick and posting.Like the minumum number of sets approach for high number of reps.Must try it.
Paul
Paul
NickR13/08/11 @ 13:18
thanks d!
recent sessions
Thurs
RE upper
bench
60x3
80x3
100kgx12
kb lat raisex8 s/s decline db flysx12 x3 sets 60s RI
tri pushdownsx30x4 sets
Friday
Rower
300mx1 effort x5 sets 60s RI
av time 1min 02.5s
treadmill work
20s on 10s off
16-17kph for 2 mins 1min RI
x4 sets
woodchopsx50
russians twistsx50
Saturday
squat
60x3
100x3
130x3
140x3
deadlift
100x2
150x1
190x1
230x1 added belt
250kgx1
recent sessions
Thurs
RE upper
bench
60x3
80x3
100kgx12
kb lat raisex8 s/s decline db flysx12 x3 sets 60s RI
tri pushdownsx30x4 sets
Friday
Rower
300mx1 effort x5 sets 60s RI
av time 1min 02.5s
treadmill work
20s on 10s off
16-17kph for 2 mins 1min RI
x4 sets
woodchopsx50
russians twistsx50
Saturday
squat
60x3
100x3
130x3
140x3
deadlift
100x2
150x1
190x1
230x1 added belt
250kgx1
NickR15/08/11 @ 21:45
NickR16/08/11 @ 18:12
Tempo runs
100m x 5 efforts
av pace per effort 14.5s
2-2.5 min walk recovery in between efforts
Not alot to look at....but this ended me inside 15 minutes!
100m x 5 efforts
av pace per effort 14.5s
2-2.5 min walk recovery in between efforts
Not alot to look at....but this ended me inside 15 minutes!
IainKendrick16/08/11 @ 18:54
NickR18/08/11 @ 19:10
Thanks Ian, slowly returning all is good, ps nice deadlift pb!
bench press - rep effort
60x5
80x2
105kgx10
kettlebell skull crushers
8kgx12
12kgx10x2 sets
12kgx5 / 8kgx8 / 4kgx10
really challenging these...more range thange with bar/dumbells and less stable!
strength still way off...meh give it 4 weeks!
bench press - rep effort
60x5
80x2
105kgx10
kettlebell skull crushers
8kgx12
12kgx10x2 sets
12kgx5 / 8kgx8 / 4kgx10
really challenging these...more range thange with bar/dumbells and less stable!
strength still way off...meh give it 4 weeks!
NickR21/08/11 @ 10:17
did this yesterday...
back squat
60x3
100x2
140x1
160x3 belt added
deadlifts
100x2
150x1
200x1
230x1
260kgx1
coming back.
back squat
60x3
100x2
140x1
160x3 belt added
deadlifts
100x2
150x1
200x1
230x1
260kgx1
coming back.
thrower21/08/11 @ 12:29
Good stuff Nick.Lifting coming back .Well done with victory over Leeds RFL and old boss.He is a good guy and I hope he does well at Wembley next week.
Regards,
D.
Regards,
D.
Ross_Harkins21/08/11 @ 14:47
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