Training overhaul

[elcasoshaun]

Circuits:

Chins, burpees, thrusters, snatches and running between each exercise. 5 intense rounds. Probably 15 mins of work in total.

[elcasoshaun]

a.m. 45 mins run up in the mountains

p.m. Circuits: chins, dips (on rings), L-sits, press-ups with 30 kg back pack, pistols, ab raises.

[elcasoshaun]

50 burpees(without overhead clap) in 1'49. I reckon my form is ok after seeing vids on you tube of the majority of people. Also, I was dropping onto my knuckles which might have enabled me to go faster than regular press-up position.

Horizontal rows on rings
Pseudo planche press-ups
50 snatches with 20kg db as fast as possible(swapping x5 each hand)

Super short session.

[elcasoshaun]

45 mins mountain run

[elcasoshaun]

20 mins of hybrid tabatas. Very sub-par as I haven't kipped much this weekend.

Pistols
Thrusters with 30 kg sandbag
Rows on rings
Burpees
Snatches with 20 kg db
Squats
Hindu pressups
Clean and press with 20 kg db

It was more a ticking-over type session rather than a quality one.

[elcasoshaun]

Another shit-ish session of:

Press-ups (with 30kg backpack)
Dips (with 30kg back pack)
1-arm-press ups
Pseudo planche press ups
Chin-ups and pull-ups- assortment

Didn't even make a note of reps or sets as it was all a bit lacklustre.

I'll recapture the intensity again tomorrow.

[elcasoshaun]

I had big plans for "recapturing the intensity" with some brutal circuits but fucked that off, in favour of a gentle jog up in the mountains (40 mins). I'm trying to wean myself off chronic cardio but it's such a beautiful place and the dogs love it so I keep going back. Also, my weight is bang on 82 kgs whether I run or not these days, so it's not like I'm becoming a skinny cunt owing to the jogging so I'll probably keep it going a few times a week.

[elcasoshaun]

A couple of miles at a fairly brisk jog, then 4 rounds of Chins/tucks, burpees, rows (on rings) and thrusters with sandbag. Each round lasted bang on 2 mins, so total time of just 8 mins on circuits.

[elcasoshaun]

a.m. Weighted press-ups (30kg backpack)-various reps and speeds
1 arm press-ups-various reps
Dips (on rings)-3 x 8 controlled reps to finish

Again, very minimalistic, everything done in less than 20 mins.

Might try a mountain run this afternoon if it's not too hot.

p.m. Instead of a run I did: Burpees/Rows(on rings)/Thrusters/Squats(bodyweight) circuits for 20 mins

[elcasoshaun]

Just over an hour running.

[sam1222]

Training's looking good mate

Do you do any rope work? Climbing etc...got a good one for you if you do, one i reccommended for bog cleaner recently.

Tie a rope to your pull up bar (i prefer a the top bar of the park's monkey bars or a tree branch for the extra height as i use a 20ft rope) and sit under it, legs straight out. next pull yourself up hand over hand 2 or 3 knots then do as many chins as possible before continuing up another 2 or 3 knots, then stop again and do as many chins as poss. Just repeat the process until you reach the top and can grab the bar, do as many chins as you can before you drop off. Either try keep your legs straight throughout or pull your knees in towards your chest and hold them there. This is a proper cunt, but works a treat for increasing strength. As i mentioned to bog cleaner, its a method that was used when i was in the forces to help lads who couldnt climb the 30ft ropes, after a few weeks they were flying up them

Thought i'd suggest this one mate as i know you like to add mad shit to your training too

[elcasoshaun]

Cheers Sam. I've been meaning to get some rope for a couple of weeks-will deffo get some on Monday morning to drape over a chin-up bar I've got up in the patio. I need to work on my grip strength as it's piss-poor at the moment, and even at my best, I never really dominated the rope-climbing, if I'm honest. I used to incorporate climbs into my circuits a few years back but it was only maybe 12 feet of rope. That's something I'm gonna work on.

I'm going to be amping up my training from now as I've ticked over nicely with short, sharp sessions since beginning the log, but I miss the longer training sessions from time to time-I'll be turning increasingly to sandbags I reckon. I can chuck them about to my heart's content up in this particular spot in the mountains-just an occasional shepherd will be thinking "WTF is that daft cunt doing?" while he tends his flock lol. I think tomorrow will be my first day with a reversal back to dedicating a bit more time and energy on my training. I'll be nicking a few ideas off you Sam, as I no longer go boxing and need something a bit different to keep me fresh and interested.

Oh, aye, the wee one's coming on a treat. Could be a combo of anything-American Bulldog, Dogo, fuck knows. As she's pure white I just hope the skin complaints hold off...

[sam1222]

No probs mate

Yeah your right, 12ft's no good. The 30 footers are best as i think you've got to really hate it before you start to enjoy rope climbing, and when your fucked a 30ft rope seems to go on forever. I remember the first time i managed it, only 17 and weak as a kitten but was not letting the cunt beat me I stopped about half way up and wrapped the rope around my leg and body so's i could sit back on it and rest a little before carrying on. The instructors were going nuts but i think they secretly pleased that i wouldnt give in. Just couldnt make it up in one go After 3 months i was going up that bastard using just my arms faster than some of the lads using their legs too. And it was regular beastings with this method (plus press ups and pull ups) that helped me a lot. Though this was one of the more humane methods. The one that helps you get better at chins/pull ups probably isn't worth suggesting as it involves some cunt whacking you across the thighs and/or stomach with a pick axe handle (usually when you dont dead hang long or far enough or your chin isn't above the bar and your chest touching it. Man i miss thoses days )

Yeah i know what you mean mate, ive tried this 'less is more' approach but it just doesnt seem to work for me. If i cut back on cardio and try limit my weights sessions to an hour 3 times per week, i dont feel ive done enough. (i was far worse when i was boxing and hardly using weights) This probably shows through on my log, easy days are usually followed by a couple of hard days. But i'm just going to stick with what works for me. I'm done with trying to get bigger, it'll come eventually, as long as the strength gains continue i couldnt give a fuck. But yeah i agree, cant get enough of sandbag work at the moment. ive used them before in the past but not with the type of weights ive got now, and i suppose ive got the weight training to thank for that. Altered my goals slightly too after seeing a guy bench a 300lb sandbag. when i hit 300lb on the bench now i want it to be a bag Same with O/H Press, i'm going to try work up to pressing my 100kg sandbag overhead. So much harder than using a bar at the same weights.

Ive got to say i'm jealous tho mate, training in the mountains sounds great. And i get the same funny looks off dog walkers when i do my circuits in the park in the mornings But i think most of the regulars are used to me by now. But yeah, use what you want mate. Any advice/tips etc, just give me a shout

She sounds gorgeous mate, shame you cant get a pic up. American bulldog/boxer mix would be nice, i reckon she'd look almost pure bulldog with the breeds being so similar. I'm on the lookout for a bitch for Max at the mo. Been thinking about breeding a litter and after being fucked around by a few people who wanted to use him as a stud, then changed their minds at the last min, ive thought fuck it just get my own. It'd do him good anyway, i think its better when you have 2 or 3 dogs together, for them and us. As long as it doesnt interfere with his training which is going great. Ive not increased the weights much but added another days training and lengthened the course a bit more. Its his speed and agility thats improved most tho.

Cheers mate.

[elcasoshaun]

Had big training plans for today, but after bumping into an acquiantance on the street I couldn't get out of a day at the boozer. Will be at the hardware store first thing tomorrow for my rope, Sam, and will get cracking on incorporating some climbing a few times a week.

We've also put some ads up in our school (trampy cunts that we are lol) for any back-packs/bags that the kids don't want that can serve as different-sized sandbags for me.

The dog is coming along well, and it's deffo easier when there's some adult dogs to bring them up with a few nips to teach em a bit of discipline. I hardly have to chastise her, as the others are belting fuck out of her 24 hours a day.

Proper training will commence tomorrow...

Cheers for the advice, Sam. You got any interesting links for fitness-related stuff? I read Ross' stuff, some Starting Strength and the Gymnastic Bodies website. I'm probably going to combine the 3 approaches for my template in the future. Any military-edged stuff, for example? Obviously, being ex-SAS myself, I'm handy as fuck, but always looking out for new stuff lol

[sam1222]

No probs mate. As for the military based stuff i only use one site occasionally and that's stew smith's site and sometimes military fit.com (there's links for his site on there) and just mostly use stuff we did when i was in the army. (You ex-reg mate?) But yeah, would be happy to pass on any of the stuff i do. You can pick the old sausage bag style army duffle bags up fairly cheap. thats all ive done, bought 8 and filled them to different weights and they work great. But yeah, rope climbing is excellent for improving strength and core conditioning.

Yeah i know what you mean mate, i used to leave it to the adults to teach young pups manners as it works a treat. much more likey to listen to them than me, especially to begin with.

cheers mate.