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Week 4 Tempo Run
1.5k easy, 6.5k @ 4:50, 1.5k easy
Did the 6.5k at 4:47 (including an uphill and downhill), and 2k easy at the end. Not bad, if hot.
Deadlift
70kg*5 (C+PP)
122.5kg*5
140kg*5
157.5kg(5+)*5
DOH for all but top set. Top set was pretty hard, but given how ruined my legs are, not that surprising!
1.5k easy, 6.5k @ 4:50, 1.5k easy
Did the 6.5k at 4:47 (including an uphill and downhill), and 2k easy at the end. Not bad, if hot.
Deadlift
70kg*5 (C+PP)
122.5kg*5
140kg*5
157.5kg(5+)*5
DOH for all but top set. Top set was pretty hard, but given how ruined my legs are, not that surprising!
Stair sprints and MMA today. Body is struggling!
OHP
20kg*10
50kg*3
57.5kg*3
65kg(3+)*1,2
Assist - 50*5*5
Cycle 2 Week 4
30 mins easy
Meh on OHP. Had a dodgy bar, and no rack, so couldn't really get in proper position, so not too bad. Probably does need a deload though.
20kg*10
50kg*3
57.5kg*3
65kg(3+)*1,2
Assist - 50*5*5
Cycle 2 Week 4
30 mins easy
Meh on OHP. Had a dodgy bar, and no rack, so couldn't really get in proper position, so not too bad. Probably does need a deload though.
OHP deload seems good.
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Posted from TSR Mobile
Original post by Motorbiker
Probably bench too - I think both are rather suffering from losing weight!
Yesterday:
Week 4 Long Run
32k@5:50 - actually did at around 5:15. Felt good!
Weighed in below 86kg after that. Ridiculous.
Bench
60kg*5
75kg*3
85kg*3
95kg(3+)*1
Assist - 60(FG)*10,10,10,10,10,9
DB rows - 36*10,10,10,10,10
Squat
60kg*5
100kg*3
112.5kg*3
127.5kg(3+)*3
Lame on bench. Nevermind. Definitely need to vid squats to check depth, but they actually felt a lot stronger than I expected given the run yesterday.
60kg*5
75kg*3
85kg*3
95kg(3+)*1
Assist - 60(FG)*10,10,10,10,10,9
DB rows - 36*10,10,10,10,10
Squat
60kg*5
100kg*3
112.5kg*3
127.5kg(3+)*3
Lame on bench. Nevermind. Definitely need to vid squats to check depth, but they actually felt a lot stronger than I expected given the run yesterday.
Week 5 Interval Run
Treadmill - 1600*[email protected]/h, 400m RI.
Total 7k in 38:30.
Treadmill - 1600*[email protected]/h, 400m RI.
Total 7k in 38:30.
Week 5 Cycle 1
10 mins easy, 30 mins tempo.
Possibly didn't go quite quick enough, but still a good bit of work.
10 mins easy, 30 mins tempo.
Possibly didn't go quite quick enough, but still a good bit of work.
Week 5 Tempo Run
5k - 22 mins
Deadlift
70kg*5
130kg*3
150kg*3
167.5kg(3+)*3
5k - 22 mins
Deadlift
70kg*5
130kg*3
150kg*3
167.5kg(3+)*3
Hockey today. Meh.
Week 5 Cycle 2
5 mins easy, 3*(5 mins tempo, 1 min easy), 5 mins easy
OHP
10kg*10
55kg*5
62.5kg*3
67.5kg(1+)*0 (1PP)
Assist - 50 (FG)*5*5
Bradford Press - 20*20,10
Pre-assistance OHP was cleaned up as no racks. Probably cost me a bit, but hey. Deload was the plan anyway. Bradford press really hard!
5 mins easy, 3*(5 mins tempo, 1 min easy), 5 mins easy
OHP
10kg*10
55kg*5
62.5kg*3
67.5kg(1+)*0 (1PP)
Assist - 50 (FG)*5*5
Bradford Press - 20*20,10
Pre-assistance OHP was cleaned up as no racks. Probably cost me a bit, but hey. Deload was the plan anyway. Bradford press really hard!
Deload definitely a good idea now.
Posted from TSR Mobile
Posted from TSR Mobile
Bench
50kg*10
80kg*5
90kg*3
100kg(1+)*1
Assist - 60(FG)*10,10,10,10,9.5
Squat
60kg*5
105kg*5
120kg*3
137.5kg*0
DB rows - 50*5,5,5,5,5, 16(FG)*20,20
Woops. Squat was supposed to be 135kg. Think I was close, but definitely need to deload at some point anyway, so might as well do it now. Bench was nice.
Not sure what the plan is for now. Think I'll take the whole of October off weights for the marathon, but just drop them down a fair chunk for the next two months. Over winter, focus on lifting a bit more.
50kg*10
80kg*5
90kg*3
100kg(1+)*1
Assist - 60(FG)*10,10,10,10,9.5
Squat
60kg*5
105kg*5
120kg*3
137.5kg*0
DB rows - 50*5,5,5,5,5, 16(FG)*20,20
Woops. Squat was supposed to be 135kg. Think I was close, but definitely need to deload at some point anyway, so might as well do it now. Bench was nice.
Not sure what the plan is for now. Think I'll take the whole of October off weights for the marathon, but just drop them down a fair chunk for the next two months. Over winter, focus on lifting a bit more.
Week 6 Run 1/2
10k - 44:40
PB! Boom.
10k - 44:40
PB! Boom.
Deadlift
80kg*5
140kg*5
157.5kg*3
177.5kg(1+)*1
Clean and PP - 60*3, 80*F
Week 6 Cycle 1
10 mins easy, 15 mins tempo, 5 mins easy, 10 mins tempo, 5 mins easy
Pretty sweaty. Not too bad though.
Tried out a new gym (I'm with pure, normally go by work but one just opened near my house). Deadlift and clean+PP was on a platform. Oddly cleans at 60kg felt much easier than normal, but most other things seemed a bit harder. Not sure why.
80kg*5
140kg*5
157.5kg*3
177.5kg(1+)*1
Clean and PP - 60*3, 80*F
Week 6 Cycle 1
10 mins easy, 15 mins tempo, 5 mins easy, 10 mins tempo, 5 mins easy
Pretty sweaty. Not too bad though.
Tried out a new gym (I'm with pure, normally go by work but one just opened near my house). Deadlift and clean+PP was on a platform. Oddly cleans at 60kg felt much easier than normal, but most other things seemed a bit harder. Not sure why.
Oh, funny thing from the gym I was at today. They have PT profiles on the wall, and one had a guy claiming to have a 1000kg total at 160lbs. Pretty sure they've either made a kg-lbs error there, or some rather tall tails are being told!
Original post by Slumpy
Oh, funny thing from the gym I was at today. They have PT profiles on the wall, and one had a guy claiming to have a 1000kg total at 160lbs. Pretty sure they've either made a kg-lbs error there, or some rather tall tails are being told!
Damn bro. That equals ray Williams ipf record.
1000lbs total at 160lbs is alright but nothing to shout about really as a pt .
165/100/190 or so.
Got a local pt to me with a 730kg total at 83kg, including 205kg bench.
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Original post by Motorbiker
Damn bro. That equals ray Williams ipf record.
1000lbs total at 160lbs is alright but nothing to shout about really as a pt .
165/100/190 or so.
Got a local pt to me with a 730kg total at 83kg, including 205kg bench.
Posted from TSR Mobile
1000lbs total at 160lbs is alright but nothing to shout about really as a pt .
165/100/190 or so.
Got a local pt to me with a 730kg total at 83kg, including 205kg bench.
Posted from TSR Mobile
Given the only other line in his info was "This isn't even my final form", I think he was probably taking the piss!
And wow, that's a quality level of PT!
Today was mma and stairs. Pretty good.
OHP
20kg*10
40kg*5
47.5kg*5
52.5kg(5+)*10
Assist - 40(FG)*10,10,10,10,10
Bradford press - 15*10, 10*10
Pullups/Dips - BW*5/10*3
Week 6 Cycle 2
35 mins easy.
Good session overall.
20kg*10
40kg*5
47.5kg*5
52.5kg(5+)*10
Assist - 40(FG)*10,10,10,10,10
Bradford press - 15*10, 10*10
Pullups/Dips - BW*5/10*3
Week 6 Cycle 2
35 mins easy.
Good session overall.
Yesterday:
Week 6 Long Run
~15 miles @ 5:15 / km
Supposed to be 20 miles, but sacked some off. Super hot.
Hour of wrestling too.
Today:
Squat
20kg*5
60kg*5
82.5kg*5
95kg*5
107.5kg(5+)*10
Bench
62.5kg*5
72.5kg*5
82.5kg(5+)*10
Assist - 60(FG)*10,10,10,10,10
DB rows - 50*5*5, 10(FG)*50
Bit of a cycle after.
Good session. Squats were deep, assistance bench was fast, and heavy bench was fairly good.
Week 6 Long Run
~15 miles @ 5:15 / km
Supposed to be 20 miles, but sacked some off. Super hot.
Hour of wrestling too.
Today:
Squat
20kg*5
60kg*5
82.5kg*5
95kg*5
107.5kg(5+)*10
Bench
62.5kg*5
72.5kg*5
82.5kg(5+)*10
Assist - 60(FG)*10,10,10,10,10
DB rows - 50*5*5, 10(FG)*50
Bit of a cycle after.
Good session. Squats were deep, assistance bench was fast, and heavy bench was fairly good.
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