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» The Good, The Bad and The Ugly (Go to post)19-06-2019 @ 21:45 
Yesterday
Row 5k

Wednesday 19/06/19

Row 5k

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds, good speed and form

Pendlay rows
60x8
100x8
120x8
120x8
120x8
Yates rows
120x8
120x8
120x8
Kept them fast

Pullups
x13
x13
x13
Hammer grip
x13
x13
x13
Very easy first set, rather tough last set, coming on well

CGBP
20x20
60x5
100x3
120x5
120x5
120x5
120x5
120x5
First time benching in 3 weeks so tough. Shoulder got just a touch of pain, feels decent enough though.

Good session
» The Good, The Bad and The Ugly (Go to post)17-06-2019 @ 22:00 
Saturday
Skipping
Circuits half hour

Sunday
Row 5k - 18:42



Monday 17/06/19
Row 5k
Skipping

Squats, high bar, paused 5 count
20x5
60x5
100x3
140x1
160x5
160x5
160x5
160x5
160x5
Close to 5 second pauses. Hard sets, very tough by the end

Last set:


Leg press, paused
100x8
200x8
240x8
240x8
240x8

Had a little pain in the shoulder so been laying off bench for a couple of weeks, think its ok to add back in again from next session.
» The Good, The Bad and The Ugly (Go to post)14-06-2019 @ 21:22 
Friday 14/06/19

5k row - 18:53
Hands starting to get a bit sore from a mix of rowing and deads

Skipping 5 minutes

Trained at the boxing gym tonight whilst the kids were training. I've managed to scrape together an ok bar and some weights that I can use there, setup is obviously lacking a bit, but it saves me an hour and a half or so.

Deads
60x5
100x5
140x3
180x1
200x1
210x5
210x5
210x5
210x5
210x5
Wore straps for the top sets to save the hands a little. Quite tough, but got through them ok.

Done
» The Good, The Bad and The Ugly (Go to post)12-06-2019 @ 22:32 
Wednesday 12/06/19

5k row - 18:55 good to duck under 19 minutes for the first time

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds, good form and speed

Pendlay rows
60x8
100x8
110x8
110x8
110x8

Yates rows
110x8
110x8
110x8
All rows done at a good speed

Pullups
x12
x12
x12
Hammer grip
x12
x12
x12
Going up 1 rep a week is working well, 8 weeks to go

Leg press, paused
100x10
200x10
200x20
200x10

Done
» Concept 2 Rowing Times. (Go to post)12-06-2019 @ 14:12 
Did 5k in 18:55 today, down from 20:40 a month ago.
» The Good, The Bad and The Ugly (Go to post)11-06-2019 @ 14:44 
Tuesday 11/06/19

5k row - 19:08
Average 500m split is 1:55

This rowing lark is quite addictive. With a display in front of you all the time measuring average 500m speed, current 500m speed, predicted finish time, stroke length etc it's just too tempting to try and beat your last / best time pretty much every time you go on it. It's basically a cross between a torture device and a computer game. Anyway, it's quick enough to get a session in most days, doesn't seem to impact gym work too much and is improving fitness no end so I'm going to stick at it.

I'm not sure how competitive the rankings on the Concept 2 website are, but for my age 5000m in 18:30 would get a top 20 rank which seems like a good target at the moment.
» The Good, The Bad and The Ugly (Go to post)10-06-2019 @ 21:48 
Yesterday
5k row

Monday 10/06/19

squats, high bar, 5 second pauses
20x5
60x5
100x5
140x3
150x5
150x5
150x5
150x5
150x5
Time seems to slow down at the bottom of a squat, 5 seconds feels more like 10 or more. Decent sets anyway, felt better than last weeks.

Last set:


Leg press paused
160x8
160x8
160x8

Done
» The Good, The Bad and The Ugly (Go to post)08-06-2019 @ 12:17 
Saturday 08/06/19

Skipping 5 minutes
Circuit training half hour
Row - 5k - 19:18

My lad did a 5k row this morning as well 32:17, outstanding determination on his part

Knackered
» The Good, The Bad and The Ugly (Go to post)07-06-2019 @ 21:45 
Friday 07/06/19

Did a bit of fluff at the boxing gym:
Skipping 5 minutes

Peck deck
x10
x10
x10
x10

Military press
60x5
60x5
60x5
60x5
60x5
Not done any overhead work in ages but these were hard(ish) work

Normal gym

Deads
60x5
100x5
140x3
180x1
200x5
200x5
200x5
200x5
200x5
Not much rest, reps done at a decent speed

Leg press paused
x10
x10
x10
x10

Done
» The Good, The Bad and The Ugly (Go to post)07-06-2019 @ 09:10 
ChrisMcCarthy said:I find skipping for 5 minutes to be almost as impressive as your Deadlifts! Happy


Yeah, it's pretty exhausting, although getting easier. My lad goes boxing a few times a week so I've been doing them as part of a warm up with him.
» The Good, The Bad and The Ugly (Go to post)06-06-2019 @ 21:00 
Thursday 06/06/19

Skipping 5 minutes
Row 5k 19:24
» The Good, The Bad and The Ugly (Go to post)05-06-2019 @ 21:59 
Wednesday 05/06/19

5k row

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds, nice fast and easy

Pendlay rows
60x8
100x8
100x8
100x8
Dropped the weight and made them explosive, same for the yates rows

Yates rows
100x8
100x8
100x8

Pullups
x11
x11
x11
Hammer grip
x11
x11
x11

Leg press paused
x8
x8
x8
The adductor machine isn't helping the doms after squatting so I'm going to give these a go. Reasonably light weights for now at least

Good session
» The Good, The Bad and The Ugly (Go to post)04-06-2019 @ 22:15 
5k row - 19:28
Fitness improving, first one I did was 20:40, under 19:00 soon
» The Good, The Bad and The Ugly (Go to post)03-06-2019 @ 21:49 
Monday 03/06/19

Skipping 5 minutes

Squats, high bar, paused 5 count
20x5
60x5
100x5
140x4
140x5
140x5
140x5
140x5
140x5
These were about 4 second pauses on each rep. Light weight but taxing

Adductors
x10
x10
x10
x10

CGBP
20x20
60x5
100x3
120x5
120x5
120x5
120x5
120x5

Bodyweight down to 16st 6lbs over the weekend.
» The Good, The Bad and The Ugly (Go to post)01-06-2019 @ 22:40 
Samthepigman said:Training looks good.

When you say start a new cycle, what rep cycle do you do?


Cheers!

Well it varies a lot to be honest. Currently I've been doing a lot of 5x5 work starting at about 60% just upping the weight each week until I'm hitting about 85% 5x5 usually in about 5 - 6 weeks time although this does vary slightly between the lifts. From there if I want to hit a decent single I'll drop to 90% 3x3 for a couple of weeks then a week of doubles / singles to peak. All this is often done with a variation of the lift done on a different day of the weeks to address a weakness. I'm not quite as regimented with training as I used to be though Grin recovery is sometimes lagging these days and kids can throw a spanner in the works sometimes so I'll adjust training to fit.

Today
circuit training 30 minutes
5k row

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