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» Ermm here goes (Go to post)04-09-2019 @ 12:46 

Warmed up

Hang power clean below knee
105 5x3

Paused front squat slow eccentric
125 4x5

Paused push press slow eccentric
100 4x5 (these are so much harder than normal reps!)

Kneeling jumps

Wide grip chest to bar pull ups
Bw 4x5

Woodchops banded
3x8 each side

» Ermm here goes (Go to post)03-09-2019 @ 12:48 
I can yes, I did it recently with both hands and I was very pleased!

Thought I had logged all my training but seems not

Saturday I did several one motions with a 120kg stone with no tacky which is a PB

I'll start from yesterday and be on it from now


Session 1

Warmed up

75 5x3

Deficit Deadlift 2 inches
180 4x5 double overhand

Seated Broad jumps

Bench press slow eccentric
110 4x5

Flat flys
12kg's 3x15

Back extensions ghd
Bw 3x15

Plate pinch holds
2x15kg plates x10 seconds each hand (PB)
X7 seconds each hand
X8 seconds each hand


Session 2

About 75 minutes of mobility work, covered pretty much everything

» Ermm here goes (Go to post)29-08-2019 @ 17:33 

Did about an hour of pad work and body sparring

Circuit 5 rounds
70kg overhead yoke walk 20m
20kg reverse walking lunge x20
Pull upsx5
Box jumps x5

That was harder than it seemed but I guess it's more work than I expected

Plate pinches
2x15kg 5x5 second hold each hand 1 minute rest

2.5kg's 3x5 each letter

Done. Had to help move a gym around today so I'm going to use this as a week to get my eye in and then start the full programme next week
» Ermm here goes (Go to post)28-08-2019 @ 21:56 

Warmed up

Full snatch
70 5x3

Pendlay row
85 3x10

Seated box jumps

11 inch Deadlift
180 4x5

Behind the neck Strict press slow eccentric
60 4x6

Single leg RDL
50 3x8 each leg

60 4x6
» Ermm here goes (Go to post)27-08-2019 @ 21:52 
Right so Sunday I did the Peak District Highland Games, was good fun but pretty tough in the heat, managed to get the win by 4 points overall, was fun to be competing but it's a comp I should win fairly comfortably so it was nice to do exactly that, cocked up the caber toss and came 6th but other than that everything went pretty well, did the 112kg log for 13 reps Strict fairly comfortably so I was happy with that on unstable ground

Had a day off yesterday then on the new programme today


Warmed up

Full cleans
100 5x3

Paused push press slow eccentric
95 4x5

Pause front squat slow eccentric
120 4x5

Kneeling jumps

Wide grip chest to bar pull ups
Bw 2x5 1x4 missed the contact on the last rep

GHR negatives
Bw 3x8

Mobility circuit
4 rounds
Goblet squat holds
Couch stretch
Fire hydrants

» Ermm here goes (Go to post)27-08-2019 @ 11:54 
You're probably right about Luke, I don't plan to leave any doubt about invites after this one, day 1 of the plan starts today
» Ermm here goes (Go to post)23-08-2019 @ 15:12 
Good point, I guess we'll see!
» Ermm here goes (Go to post)23-08-2019 @ 11:32 
Of course not, you always ask me this haha
» Ermm here goes (Go to post)22-08-2019 @ 16:59 
So did a Circus routine Saturday night, Monday I trained and Wednesday I trained, I won't log as it was nothing to write home about, been a bit messy with being on holiday and not being sure about comps but I've got Highland games on Sunday and then Tuesday I'm going into a general off season phase with my focus being towards brits in Jan so I will be completely focused and organised.



Warmed up

Slow eccentric pause squat
140 3x5

Paused push press slow eccentric
90 3x5

Seated Broad jumps

Chest to bar pull ups
Bw 3x5

» Ermm here goes (Go to post)19-08-2019 @ 20:27 
Got a Highland games comp mate Sunday but then not sure, might have to be brits, I've tried getting invites to things but haven't got anything
» Ermm here goes (Go to post)19-08-2019 @ 20:26 

Warmed up

Front squat
120 2x5

Bradford press
60 3x5/5

Box jumps

Pull ups wide grip
Bw 2x8

Hollow holds
Bodyweight 2x30 seconds

» Ermm here goes (Go to post)16-08-2019 @ 16:45 

Warmed up

Med ball throws
5 rep sets

Lots of variations

Hill sprints
4x35m not sure on exact length of hill but much longer than usual and very steep so it was a tough sprint.

Will be training tomorrow as a deload session then back to it properly Monday to peak up to some big lifts, also turned 25 so better up my game
» Ermm here goes (Go to post)16-08-2019 @ 16:43 
Forgot to update, been in Prague since Monday on a deload week but trained Thursday then Sunday


Warmed up

Front squat
160 3x5

230 5x2

Strict press
120 3x6

Pull ups wide grip
Bw 3x12

Incline dumbbell bench
55's 3x12

Seated cable rows

Pec deck

» would you rather.... (Go to post)16-08-2019 @ 16:40 
I don't think any girl is getting relief from a guys phallus being only 12 inches!
» One last question before sugden closes for ever (Go to post)16-08-2019 @ 16:38 
I think anyone who's running fairly seriously should commit a couple of hours a week to basic strength training. Runners at a non elite level seem to be pretty broken and disfunctional athletes in general from my experience, I assume from massive volumes of repetitive training without much thought to mobility and corrective exercises

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