Training 25th June 2008: DE Lower

A Parallel squat 80x10x2, 100x1, 120x1, 140x1, 150x1[PR]
B1 Hanging leg raise BWx12,12,12
B2 45o back raise (plate behind head) 10x12,12,12

Dubious PR squat:

Training 23rd June 2008: Cardio

Cycle to Ninian Park, Cardiff - "World Trail" circuits x 2 laps - Cycle home.
Total 50mins.

Training 22nd June 2008: ME Upper

A Floor press 60x3, 70x3, 80x3, 90x1, 95xF, 92.5x1, 90x1
B1 Seated cable row w. fat bar 73x6,6,6
B2 BB military press 40x12,10,8
C1 Lying DB tri extn vs miniband 7.5'sx12,10
C2 Alt DB hammer curls 25'sx10,10

+ sled drags 20kg forward 200m; backward 200m
+ sled drags + girlfriend 60m; backward 60m

Training 21st June 2008: ME Lower

A GM, hip-width 60x3, 70x3, 80x3, 85x3, 90x3(PR), 95x2
B1 GHR w. miniband BWx12,12,12
B2 BB reverse lunge 60x6, 62.5x6, 65x6
C1 Back raise Curl bar+5x10,12,12
C2 Roman chair situps Curl bar x12,12,12
D Standing calf raise 170x10+6+6=22RP +60s stretch
+ 60s loaded hamstring stretch

+ sled dragging (20kg+22kg chains): forward 30 steps/rest 30s x8
backward 30steps/rest 30s x9
misc upper body recovery: 6 movements x 10reps x 2sets

Training 20th June 2008: DE Upper

A Bench press vs chains 50x8x3
B1 4-board press 95x5,5,5,5
B2 Pullups 15x5,5,5,5
C1 Cybex bench press shrugs 160x12,12,10,10
C2a Guardian bicep machine 6plates x 8,8
C2b Neck harness 10x12,12

Training 19th June 2008: DE Lower

A Squat (no box) vs. #4 bands 70x10x2
B Alternating-stance speed pulls 100x6x1, 120x2, 140x2, 160x1
C1 Trap bar deadlift 145x5,5,5
C2 Pistol to parallel box BWx8,6,6
C3 Seated calf raise 45x10,10,10
D1 Hanging leg raise BWx12,12,10
D2 45o back raise 30x12,12,12

Dynamic squat:


Pulls:

Training 16th June 2008: ME Upper

A Incline bench 60x3, 70x3, 80x1, 85x1, 87.5x1, 85x1
B Seated row w. fat bar 77x5, 82x5, (reassess form) 73x5,5,4
C Military press 40x10,8,6
D1 Lying DB tri extn + miniband 7.5'sx8,10,8,9,8
D2 Cybex bicep machine 20x15,10
D3 Cybex gripper 40x12,12
+ 50s pec flye stretch @ 14's

Training 15th June 2008: ME Lower

A Low box squat 80x3, 100x2, 120x1, 130x1, 140x1(PR), 130x1,1
B1 GHR w. miniband BWx10,10,10
B2 BB reverse lunge 50x6, 60x6,6
C Standing calf raise 160x10+7+7=24 +60s stretch
D1 Back raise 10kg bar x12,12,12
D2 Roman chair situp 10kg bar x10,10,10

+ misc strongman: 140kg atlas stone xFx5, incline log press x3, chain drag/farmer's walk x2

140kg squat:

Training 13th June: DE Upper

A Speed bench + chains 50x8x3
B 4-board 80x5, 85x5, 87.5x5, 90x5
C Pullups 10x5, 12.5x5, 15x4, BWx8
D Cybex bicep machine 30x6, 20x6
E Cybex bench press shrugs 120x15, 160x10,10
F Neck harness 10x10,10,10
G Incline DB flye + chains 15'sx8,6

+ conditioning; chain drags x10 (10mins)

Speed bench:


Chain dragging:

Training 12th June 2008: DE Lower

A Parallel box squat + #4 bands 65x10x2
B Alternating-stance speed pulls 100x10x1
C Trap-bar deadlifts 130x5, 140x5, 142.5x5
D Pistols to parallel box BWx5,6,7
E Seated calf raise 42.5x10,12,12
F1 Hanging leg raise BWx12,12,12
F2 45o back raise 25x12,12,12

Squats:


Speed pulls:


Trap bar:

Training 11th June 2008: BW500

Craig Ballantyne's Bodyweight 500: 29mins 30secs (+2mins)

----------------
Now playing on iTunes: The Prodigy - Smack My Bitch Up
via FoxyTunes

Training 10th June 2008: ME Upper

A 1-board 60x10, 70x5, 80x2, 90x1, 92.5x1, 95x1, 97.5x1, 100x1, 95x1
B Cable seated row (fat bar, wide grip) 72.5x6, 77x5, 82x5,5,5
C1 DB lying tri extn + miniband 7.5'sx8,10,10,8,8
C2 Cybex bicep machine 30x6, 25x6
D Flye machine 60x10

Conditioning intervals: 10mins alternating farmer's walks/chain drags

Training 9th June 2008: ME Lower

A Deadlift +44kg chains 60x10, 100x5, 120x3, 140x1, 160xF, 140x1,1,1
B GHR w. mini-band BWx10, 5x6,6
C1 Reverse lunge 30'sx6,6,6
C2 Roman chair situps BWx10,10,10
D Standing calf raise 150x12,10,8
E 45o back raise 20x15,15,15
+60s loaded hamstring stretch

Training 6th June 2008: DE Upper

A Speed bench + mini-bands 40x8x3 (30s rest)
B Pin presses (5th pin) 90x5,5,5
C Chinups 15x5, 16.25x5, 20x5 (PR)
D Cybex DL machine shrugs 120x20, 160x15, 200x12
E1 DB bent lateral 15'sx8,8,8
E2 Alt DB hammer curl 25'sx15,10
+ loaded pec stretch 12.5'sx60s

Training 5th June 2008: BW500

Craig Ballantyne's Bodyweight 500: 27mins 30secs. Feeling a bit sick now.

Training 4th June 2008: DE Lower

A Parallel box squat + #4 bands 60x10x2 (45s rest)
B Speed DL + #4 band 100x6x1
C Speed sumo DL 100x3x1
D Trap bar DL 100x5, 130x5, 140x5 (no straps)
E Single-leg RDL (2x)30'sx6,6,6
F1 Pulldown abs 10th pinx10, 11th pinx10, 12th pinx8
F2 Cybex seated calf raise 40x10,10,12
G 45o back raise BWx20, 20x15,15