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sexymikehowarth | ... | 04-07-2012 @ 00:14 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | Post Edited: 16.07.2012 @ 20:01 PM by sexymikehowarth Firstly apologies to those of you on here who do follow my training, I sometimes put it to one side as a job to do later... Mainly because my progress is slow and my training can appear somewhat less entertaining than those that I followOkay so there's some sessions I need to put in here... I think a couple of weeks worth... It's wrote down and with any luck some of the sessions will be of interest to fellow strength athletes as I have most definitely not been neglecting the basic barbell weights Quite the opposite actually as I fully intend to come back to the sport of weightlifting too Again at my leisure they will get infilled appropriately... Along with the Olympic weightlifting videos I am still to upload to YouTube from a few months ago which were pretty solid So today... Mobility Circuit and Warm up 5 Minutes of dynamic movements covering the whole body from head to toe... Then slow jogging building up to lunges, floor touches, jumps, bodyweight squats, press ups, burpees 1 Hour later... Prowler 1 x 100 metres (stop and turn at 25 metres) Good leg pump, surprisingly gassy but I think that could be due to the lack of warm up... Back Squats 20kg x 5 60kg x 3 100kg x3 140kg x 2 180kg x 2 210kg x 2 Deadlift alternating mixed grip 100kg x 2 140kg x 2 180kg x 2 210kg x 2 230kg x 2 Low Pulley Machine 50kg x 15 75kg x 15 100kg x 10 Lat Pull Down Machine 50kg x 15 75kg x 15 100kg x 10 Abdominal Crunch Machine 75kg x 20,20,20 Dumbell Hammer Curls 15kg x 25 Hill Sprints 2 x 5 runs Surprisingly easy... My fitness is better than ever which I only realized once I had done these. Makes sense now that I think about it... But as I haven't done these for a while the improvement was substantial AM Core Workout Class 45 minutes A few highlights of this session if you like was 3 sets of 5 super mans and a 2 minute 10kg weighted plank... PM Fitball Class 45 minutes, excellent class Followed immediately by... Strength and Fitness Class Well that was a tough few hours exercise today! At the weightlifting club... Coached two schoolboy lifters for an hour and a half until it was time for the seniors to train Back Squat 20kg x 1 60kg x 1 100kg x 1 140kg x 1 195kg x 3,3,3,3 Deadlift 140kg x 1 180kg x 1 205kg x 3,3,3,3 I look forward to when I have more disposable time and a more consistent work rate so sessions like this are more commonplace as appose to a rarity Bench Press band 60kg x 10 100kg x 10 120kg x 10 Solid pressing 12.5" Deadlift alternating mixed grip 120kg x 1 170kg x 1 210kg x 1 230kg x 1 245kg x 1 190kg x 10 [centerFriday 22nd June 2012 Low Pulley Machine Fat Gripz 50kg x 15 75kg x 15 100kg x 10 Lat Pulldown Fat Gripz. overhand. Into chest 50kg 15 75kg x 15 100kg x 10 Grip successfully fried Dumbbell Screw Curls 5kg x 25 12.5kg x 15 Rear Delt Flyes 10kg x 50 Mobilization 5 minutes 1 hour later... 1 set of prowler pushes 100 metres (stop and turn at 25 metres) Quad pump and gassy... Became very tough very quickly! Back Squats 20kg, 60kg, 100kg, 140kg, 180kg, 200kg x 1 Just a quick set for the sake of it Deadlifts alternating mixed grip 60kg x 3 100kg x 3 140kg x 3 180kg x 3 200kg x 3 222.5kg x 3 247.5kg x 1 Lower body stretches to finish. Mobilization 5 minutes Abdominal Crunch Machine 75kg x 20,20,20 Dumbbell Screw Curls 15kg x 15,15,15 Supermans three second pause 5 x 5 Dumbbell Preacher Curls 7kg x 15,15,15 Fitball Class 45 minutes Lower Back, quads and hamstrings overloaded very well Later after tea... Hill Sprint Circuit 1 Set of the following without rest... Sprint up the hill into a walk down the hill into an exercise of 10 reps using a 10kg Kettlebell 1 10 swings 2 10 Goblet squats 3 10 Clean and Presses 4 10 Figure or Eights 5 10 snatches 5 minute walk home to recover and conclude At the lifting club, coaching for an hour followed by my own training... Snatch 40kg x 1,1,1,1,1 60kg x 1 80kg x 1 100kg x 1 110kg x 1 120kg x 1 130kg x 1 Push Press 110kg x 5 Back Squats 110kg x 1 160kg x 1 202.5 x 3,3,3 Deadlifts alternating mixed grip 110kg x 1 160kg x 1 200kg x 1 217.5kg x 3,3,3 Bench Press 60kg x 5 100kg x 5 140kg x 1 160kg x 1 140kg x 5 into 100kg x 5 into 60kg x 10 Incline Smith Machine CGBP 60kg x 10 90kg x 5,5,5 Dips BW x 30 Pec Dec 50kg x 20,20,20 Abdominal Crunch Machine 80kg x 20,20,20 Hill Sprints 1 set of five runs with walk downs to recover between sets Easy... Recovered quickly too Mobilization 5 Minutes 1 Hour later... Prowler 1 Set of 100 metres with a stop and turn every 25 metres Abdominal Crunch Machine 80kg x 20,20,20 Incline Smith Machine CGBP 60kg x 10 90kg x 5,5,5 Lat Pull Down overhand, into the chest 50kg x 15 75kg x 10 100kg x 10 Pec Dec 50kg x 20,20,20 Snatch Grip Deadlift 50kg x 5,5,5,5,5 80kg x 5,5,5 Low Pulls Machine 100kg x 10 30kg x 50 Dumbbell Screw Curls 12.5kg x 20,20 20kg x 10 into 5kg x 20 into burnout set Hill Sprints 1 Set of 10 with 10 burpees at the end of the sprint Lower Body Rolling Pinned at home later Supermans (3 second hold at the bottom) BW x 5,5,5 Abdominal Crunch Machine 80kg x 20,20,20 Pec Deck 60kg x 15,15,15 Lat Pull Down Machine (overhand grip, into chest) 50kg x 15 75kg x 15 100kg x 10 Seated Tricep Pushdown Machine 100kg x 10,10 100kg x 10 into 50kg x 10 into 25kg x 20 Not a bad upper body type session with some difficult core work too Later... 5 minutes of mobility exercises Fitball Class 40 minutes Core, quads and hamstrings took a battering as always in this class... Plus a major back pump. The upper body work was less taxing but still beneficial 30 minutes later... Strength and Conditioning Training Circuit Class 30 minutes Just to give some more info on this it was things like clap press ups, handstand press ups, jumps onto three step boxes, wall squats, pistol squats, millions of burpees, supermans and planks... Them kind of things Had my lower limb rolling pinned when I got home Bodyweight when I got home: 99.6kg Some mobility circuits in the morning aswell as plenty of general low level physical activity... Always prepares me well for training later Had the pleasure of being able get to the club again today Side note: Depressingly in July I can only visit the weightlifting club four times in total as things are to coach, and train... Come September I am very much hoping for my availability to be increased... Still, playing weightlifting once a week albeit tired from other activities is fun and something to look forward to and enjoy Power Snatch 40kg x 1,1,1,1,1 60kg x 1 80kg x 1 90kg x 1 100kg x 1 110kg x 1 120kg x 1 Impressive power snatching!... Which in theory means I have the potential to snatch... At LEAST... a broomstick... One of the smooth lighter ones... Hopefully One day Power Cleans 70kg x 1 100kg x 1 120kg x 1 140kg x 1 150kg x 1 160kg x 1 Well that was f**king brilliant Back Squats 20kg x 1 70kg x 1 110kg x 1 160kg x 1 200kg x 1 215kg x 3,3 Deadlifts alternating mixed grip 110kg x 1,1,1,1,1 160kg x 1 200kg x 1 227.5kg x 3,3 Done Quick one as I was passing by OSG Bench Press 60kg x 5 100kg x 5 140kg x 5 160kg x 1 140kg x 7 Good archification going on here now... Had big Joe Hubble helping me and this was very pleasing benching Not too concerned with PB's and previous efforts here I'll just do my best whenever I can press while lay down... Okay I'll admit I think my PB with 140 is 8 Dips BW x 30 I can do these slowly and get more of a pump or I can just drill through these... I think the latter is better so for future reference when I do bodyweight dips unless otherwise stated they will be full range and done with vigor Tricep Pushdown Machine 80kg x 10 into 40kg x 10 into 20kg x 20 Pumped Low Pulley Machine 50kg x 15 75kg x 15 100kg x 10 Lat Pulldowns overhand, into the chest 50kg x 15 75kg x 15 100kg x 10 Dumbell Screw Curlsfor arm over arm 20kg x 10,10,10 Abdominal Crunch Machine 80kg x 20,20,20 At the weightlifting club Dynamic stretches while coaching a few lifters... Then Hyper Extensions BW x 20 Used to regularly do these with lots of weight in a previous life Back Squats 20kg x 3 70kg x 3 110kg x 3 150kg x 3,3,3,3,3 190kg x 1 220kg x 1 Deadlifts 110kg x 3 160kg x 3,3,3,3,3 200kg x 1 240kg x 1 I've never been more confident about deadlifting... Which is a vital progressive step in my improvement on this lift/movement pattern Power Clean and Push Press 70kg x 1 110kg x 1 140kg x 1 Power Clean 150kg x 1 From a technical perspective this was a peach... I'm still to be convinced of the point of doing either the power movements or full Olympic lifts with anything other than reasonable technique Press/Bent Over Row 60kg x 10,10 That's a total of 40 reps for those two sets... Good use basic equipment Hyper Extensions BW x 20 Lower body stretches Fin Press 60kg x 10 80kg x 10 107.5kg x 1 70kg x 15 Seated Dumbbell Shoulder Press 30kg x 15 Not a keeper of an exercise for me I think... Was just being sociable really Later... Fitball 45 Minutes Very tough on both quads individually and my hamstrings too... Also nailed plenty of unilateral work on my spinal erectors Excellent series of exercises as always Then 30 minutes later... Strength and Conditioning Complex Duration: 30 minutes... Can detail the exercises and sequence easily... Sweating profusely despite my lack of clothing and the air con on fully Absolutely well and truly DESTROYED after today's activities as well as work... Almost every major muscle group in some form of cramping/agony/refusal to function, especially my obliques, shoulders and thoracic spinal erectors I lay down on the sofa, without pain, curled into a ball... And woke up the next day How was I the next day...? Pretty fine actually... Go figure lol Snatch Pulls 70kg x 1,1,1,1,1 Snatch 70kg x 1 80kg x 1 90kg x 1 100kg x 1 110kg x 1 120kg x 1,1,1 Power Clean and Power Jerk 70kg x 1 110kg x 1 140kg x 1 Stiff Legged Deadlift double overhand 70kg x5,5,5,5,5 These sort of sessions can be both demotivational or motivational depending on how you look at them. On reflection I was just happy to be there. I could discuss at length this session but to be concise it should be an easy few days this week to give myself a chance to get stronger from my previous excellent weight training… I still can’t believe how on a Wednesday I’m able to play weightlifting after Tuesday’s punishment, but the fact I can is amazing! Walking 10 minutes just to loosen off and take the dog for a walk… Not in much pain apart from a very small amount of back stiffness So…Ready for the following Hill Sprints 5 Runs with walk down as rest period Easy and just for the sake of doing something… Broke a good sweat and was hoofing and poofing on the way home slightely | ||
chaos | ... | 04-07-2012 @ 08:03 | |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Good to see your still at it mike! | ||
sexymikehowarth | ... | 04-07-2012 @ 08:21 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | chaos said:Good to see your still at it mike! How's the deadlifting going? | ||
slimsim | ... | 04-07-2012 @ 09:20 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | sexymikehowarth said: Quite the opposite actually as I fully intend to come back to the sport of weightlifting too YES! This is most definitely exciting news Mike | ||
Joni | ... | 08-07-2012 @ 16:56 | |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | no strongman comps planned now? is there a prowler at osg now or where did you use that? | ||
sexymikehowarth | ... | 08-07-2012 @ 20:20 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | Joni said:no strongman comps planned now? is there a prowler at osg now or where did you use that? No strongman planned yet buddy... A bit put off really for a few reasons for now The prowler is an invention of mine I use during my circuit so when my clients are gone I do a bit myself I don't know what they have at Olympic Sports Gym nowadays but I use their bench if I'm passing by Ashton during the week... Weekend sessions aren't an option at the moment Training is going well though (well I'm happy anyway) | ||
MrSmall | ... | 08-07-2012 @ 20:23 | |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | All the obvious juicers in strongman put you off? "Quite the opposite actually as I fully intend to come back to the sport of weightlifting too" Hooray! | ||
sexymikehowarth | ... | 09-07-2012 @ 09:40 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | MrSmall said:All the obvious juicers in strongman put you off? "Quite the opposite actually as I fully intend to come back to the sport of weightlifting too" Hooray! Put off sounds negative I should have said there are more currentely exciting and positive things I am doing which are still helping me reach my personal fitness and strength related goals I will be at the club today ready after School | ||
chaos | ... | 09-07-2012 @ 11:20 | |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | sexymikehowarth said: How's the deadlifting going? Not too bad pal, yours? Did an exceedingly hubngover 260 yesterday so reckon 270 there. | ||
sexymikehowarth | ... | 09-07-2012 @ 12:54 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | chaos said: Not too bad pal, yours? Did an exceedingly hubngover 260 yesterday so reckon 270 there. Why you delay reply? | ||
shanejer | ... | 10-07-2012 @ 10:37 | |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Great work mike just read those sessions, i liking the prowler work | ||
chaos | ... | 10-07-2012 @ 11:00 | |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | sexymikehowarth said: Why you delay reply? I've been out and about so not had access to PC and its a c**t trying to write replies on my phone, don't help when screen cracked too!!!!! | ||
sexymikehowarth | ... | 11-07-2012 @ 21:29 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | chaos said: I've been out and about so not had access to PC and its a c**t trying to write replies on my phone, don't help when screen cracked too!!!!! Oh right... I thought it was because you missed a 250kg deadlift I asked Anyway Just saying | ||
sexymikehowarth | ... | 11-07-2012 @ 21:35 | |
Full mask or nasal and chin strap? Member 3254, 2485 posts | shanejer said:Great work mike just read those sessions, i liking the prowler work I should do more work with that thing to be honest on a Saturday... Maybe three sets Something to aim for/consider... But after classes I can wind down abit Its surprising similar to the pulls in terms of effort and line that I was awesome at during this years Midland's under 105kg... | ||
chaos | ... | 11-07-2012 @ 21:37 | |
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | sexymikehowarth said: Oh right... I thought it was because you missed a 250kg deadlift I asked Anyway Just saying lol!!!! | ||