31st Jan 2010: Metabolic conditioning

87kg

Metcon in the frozen, squelchy park! Polly did basically the same but with minor variations.

3x:
A 20m run
B KB snatch @24kg x5 (right hand)
C 20m waiter walk @24kg KB (right hand)
D 20m run
E KB snatch @24kg x5 (left hand)
F 20m waiter walk @24kg KB (left hand)
G 20m forward sled drag @68kg
H Medball slam @2kg x10
I 20m backward sled drag @68kg

Rest period whilst other person went (3mins?).

28th January 2010: Lower

Yesterday: ~45mins bike (2 sessions)

Today:

25mins bike (2 sessions)

14:30 (ABW)
A Box jump to bench pad BWx4x6
B Zercher squat to bench pad 20x10, 50x5, 60x2x5, 80x3x3
C1 2-hand KB swing 40x3x12
C2 Reverse pull-through 60x3x15
D Treadmill: 1 mile @2% in 13m58s

26th January 2010: Pecs a-pumpin'

I'm back! 2 weeks off and raring to go. Quick bodyweight workout today.

~50mins bike (3 sessions)

18:30 (Hodgson Towers)
Foam roll: thoracic extensions, upper back, lats, rear delts, hip flexors, quads, IT bands, adductors
Texas Push-up Challenge = 3mins 58. A real struggle!

16th January 2010: Return of the lungs!

87.8kg/193lb/13st 11

17:30 (Home)
Up-and-down ladder (1-2-3-4-5-4-3-2-1)
A1 Double KB clean @24's
A2 Double KB squat @24's
A3 Double KB Viking press @24's
A4 Pullup @BW
*Rest as needed, none between exercises

Very tough! You know that when you start thinking, "do I need to do the 5 reps?" that you're doing something right...

15th January 2010: Down week = g@y max!

Wed: 25mins bike (2 sessions)
Thu: 25mins bike (2 sessions)
Fri: 40mins bike (3 sessions)

I cannot wait to lift some damn weights. And yes, I am aware that I am responsible for being South of Vag this week!

12th January 2010: Miscellaneous excuses for training

Monday:
90mins walking (2 sessions)

Tuesday:
90mins walking (2 sessions)
25mins elliptical ("hill run", lvl4)
Hockey ball calves, feet
Stretch calves, feet

8th January 2010 (MP 5/3/1): Gouken-style!

11:50 (ABW)
A1 Military press 20x10, 40x5, 57.5x5, 62.5x3, 67.5x5 [PR]
A2 Neutral chin BWx18 total reps
B Wide pulldown 47.5x17,10
C1 Rolling tri extn 14'sx4x8
C2 DB hammer curl 20'sx4x8
D Core circuit x2 (mountain climber x20, side plank x30s/side, reverse hyper iso hold x30s)
E 100 pushups in 7:52
S1 Lat x45s

7th January 2009 (Lower): What would Rocky do?

14:00 (Home)
A Squat jump 4x6
B Double KB (rack) squat 24'sx3x10
C1 KB swing 24x3x15
C2 Ab wheel rollout 3x8

Restoration:
Foam roll - quads, IT bands, adductors, hip flexors
Hockey ball - calves, feet, peroneals

5th January 2010 (Conditioning/Recovery): You walk wrong

90.1kg/198lb/14st 2 [PR]

Lumbo-sacral area killing me today, painful and weak - too weak to do BB complexes so hit some KB snatches and recovery/blood flow work. Looking forward to a much-needed chiropractic adjustment on Thursday.

Training:

25mins bike (2 sessions)

11:15 (ABW)

A KB snatch @12kg x100 total reps

S1 Piriformis x45s/side

S2 Hip flexor (elevated) x45s/side

B Cable front raise x50 reps/side

C Straight bar pushdown x50 reps

D Flat DB flye x50 reps
E Facepull x50 reps

F Reverse hyper iso hold x2x30s (tough - definitely a movement to include regularly)

Restoration:

TBC

4th January 2010 (BP 5/3/1): It's like a lion and a tiger mixed…bred for its skills in magic

Phase 2 of Project: Eye of the Liger begins today. Training will be a modified version of Joe Defranco's "Built Like A Badass" program. Diet will be a week of transition followed by a consistent primal approach with 10% meals.

Training:

25mins bike (2 sessions)

11:45 (ABW)
A Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x3, 100x5 [all-time PR]
B Inc. DB press 24'sx25,16
C1 Seated cable row (pronated) Stackx15,15,12,12
C2 Straight bar pushdown 23.75x4x15
D1 DB shrug (2s hold) 35'sx3x12
D2 DB lateral raise 12'sx12,12,8
*Complex finisher to be performed tomorrow due to time constraints/nausea
S1 Band pec/delt x45s/side
S2 Lat x45s

Restoration:
Foam roll - hip flexors, IT bands, quads, adductors
Hockey ball - Calves, feet

26th December 2009 (MP 5's): Let me die with a sword in my hands!

88.8kg

15:00 (Home)
A1 Military press 47x5, 52.5x5, 59.5x8
A2 Pullup BWx5,5,9
C1 KB overhead press 20x11,11,11,10,9/side
C2 Band pull-apart vs miniband x2x20
*Following performed in ETT fashion, 40s work/40s rest
D1 BB shrug (D/O, no straps/chalk) 59.5x3x40s
D2 Front plate raise 15x3x40s
E1 L:ying miniband curl x3x40s
E2 Monster miniband pushdown x3x40s
S1 Band pec/delt x45s/side
S2 Lat x45s

24th December 2009 (Lower): Well the weather outside is frightful....

86.6kg

11:30 (PP)
*All sets performed in ETT-style, 40s on/65s off
A1 Hammer horizontal leg press (quad emphasis) vs minibands 80x3x40s
A2 Toe press vs minibands 40x3x40s
B1 Leg extension #6x3x40s
B2 Hammer unilateral standing leg curl vs minibands 10x40s, 7.5x40s, 5x40s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x40s
C2 Single-leg plank BWx2x40s
*Remainer aborted due to massive nausea!

23rd December 2009 (BP 5's): Infamous... butcher... angel of death!

11:15 (Work gym)

Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x9 [PR]
A2 Facepull 60x2x10
B1 Incline DB bench 27.5'sx11,11,10,9,8
B2 EZ bent row (supinated grip) Bar+45x5x10
*Following sets done in ETT-style, 35s work/35s rest
C1 DB side lateral 7'sx3x35s
C2 Rock 'n' rolls vs miniband 7'sx3x35s
C3 Incline DB curl 7'sx3x35s
S1 Bicep x45s/side
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

18th December 2009 (MP 3's): Metal! It comes from Hell!

87.1kg/192lb/13st 10

Wednesday:
~60mins bike (4 sessions)
Theracane: trap, neck
Hockey ball: foot

Thursday:
~60mins bike (4 sessions)
Theracane: trap, neck

Today:

11:30 (Work gym)
A Speed bench vs minibands 50%x8x3 (30s rest)
B1 Military press 20x10, 40x5, 50x3, 55x3, 62.5x8 [PR]
B2 Neutral chin BWx5, +5x3, +16x6
C1 KB overhead press 20x5x12,10,10,8,8/side
C2 Cable reverse flye 6.25'sx2x10, 3.75'sx15
*Following performed in ETT fashion, 35s work/35s rest
D1 BB shrug (D/O, no straps/chalk) 60x3x35s
D2 Front plate raise 15x3x35s
E1 EZ curl Bar+15x3x35s
E2 V-bar pushdown 45x3x35s
S1 Bicep x45s/side
S2 Band pec/delt x45s/side
S3 Band trap x45s/side
S4 Tricep @24kg KB x45s

15th December 2009 (Lower): I'm not satisfied!

Training:

11:30 (Work gym)
*All sets performed in ETT-style, 35s on/55s off
A1 Leg press (quad emphasis) vs minibands 130x3x35s
A2 Toe press vs minibands 90x3x35s
B1 Leg extension 50x3x35s
B2 Swiss ball leg curl BWx3x35s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x35s
C2 Single-leg plank BWx3x35s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side
S6 Glute x45s/side

Restoration:
Foam roll: Hip, quad, IT band, adductor
Hockey ball: VMO, glute, piriformis
Stretch: Piriformis, hip flexor, adductor

14th December 2009 (BP 3's): You look in the mirror and say, "I need a little more deltoids, a little more shoulders"

87.2kg/192lb/13st 10

First week of Project: Eye of the Liger in the bank, and I've achieved 90% compliance to both diet plan and training plan. So far so good....

Yesterday:

Restoration:
Foam roll: hip, quad, IT band, adductor
Hockey ball: Piriformis, glute, VMO, calf, foot
Stretch: Hip flexor, adductor, piriformis

Today:

Training:

25mins bike (2 sessions)

11:30 (Work gym)
Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x6, 72.5x4, 85x3, 95x6 [PR]
A2 Facepull 55x2x15
B1 Incline DB bench 27.5'sx12,10,10,10,10
B2 EZ bent row (supinated grip) Bar+42.5x5x10
*Following sets done in ETT-style, 30s work/30s rest
C1 DB side lateral 7'sx3x30s
C2 Rock 'n' rolls vs miniband 7'sx3x30s
C3 Incline DB curl 7'sx3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

1815: 60mins ballroom dancing

Restoration:
Foam roll: Thoracic, lat, pec, delt
Hockey ball: Teres, calf, foot
Theracane: Trap, neck
Stretch: Pec/delt, lat, sleeper stretch

11th December 2009 (MP Deload): What's called for here is some old-fashioned. blunt force trauma!

Training:

25mins bike (2 sessions)

11:15 (Work gym)
A1 Speed bench vs minibands 50%x8x3 (30s rest)
B1 KB overhead press 20x5x10/side
B2i Pullup BWx8,8,6
B2ii Cable reverse flye 3.75'sx20,15
*Following performed in ETT fashion, 30s work/30s rest
C1 BB shrug (D/O, no straps/chalk) 60x3x30s 
C2 EZ curl Bar+15x3x30s
D1 Front plate raise 15x3x30s
D2 V-bar pushdown 45x3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band rear delt x45s

Restoration:
Foam roll: Quad, IT band, adductor, hip flexor
Hockey ball: Piriformis, glute, foot
Theracane: Neck, traps
Stretch: Piriformis, adductor, hip flexor

10th December 2009 (Lower): Gotta get back in time

Yesterday:

25mins bike

Restoration:
Foam roll: IT band, quad, adductor, hip flexor
Hockey ball: Piriformis, glute, calf, foot
Stretch: Piriformis, adductor, calf

Today:

25mins bike (2 sessions)

Training:
*Taking a slightly modified, Dave Tate "Extended Tension Training" approach in this phase. 30s work with 45s rest on all exercise pairings.
11:30 (Work gym)
A1 Leg press (quad emphasis) vs minibands 130x3x30s
A2 Toe press vs minibands 90x3x30s
B1 Leg extension 50x3x30s
B2 Swiss ball leg curl BWx3x30s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x30s
C2 Single-leg plank BWx3x30s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side

Restoration:
Foam roll: Upper back, pec, delt, lat
Hockey ball: Teres, calf, foot
Theracane: Traps, neck
Stretch: Lat, calf, sleeper stretch

8th December 2009: Tri's for the guys

Triceps sore but other than feeling good (and full of food).

Training:

25mins bike (2 sessions)

Band recovery work; pushdowns, curls, side raise, front raise, pulldowns x100 reps per movement

Restoration:

Foam roll: upper back, lats, rear delts, pecs

Hockey ball: feet

Stretch: pecs, lats, sleeper stretch

7th December 2009 (BP Deload): Oh, it's a deep burn! It burns so deep!

87.9kg/193lb/13st 11

Phase 1 (4wks) of "Eye of the Liger" starts today. Hypertrophy and mobility/flexibility/soft tissue quality are the focus(es).

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Incline DB bench 27.5'sx5x10
A2 EZ bent row (underhand grip) Bar+40x5x10
B1 Modified BB extension 40x5x10
B2 Facepull 55x5x10
C1 Lean-away DB lateral raise 6x3x12/side
C2 Unilateral palms-out DB curl 6x3x12/side
C3 Cross-body DB extension 6x3x12/side
*"C" performed as a circuit with no rest
S1 Flye EQI @10'sx45s
S2 Bicep x45s
S3 Lat x45s
S4 Band pec/delt x45s/side
S5 Tricep @20kg KB x45s
D1 Straight-arm pulldown 30x50

Restoration:
Foam roll quads, IT band, adductors, upper back
Hockey ball glutes, calves, feet, low back
Stretch hip flexors, piriformis