Training overhaul

Since Saturday afternoon I've been absolutely ****ed. With the exception of the run on Sunday I haven't done **** all 'til today. There are folk in hospital with viruses and fevers here so I think I got off lightly with something pretty mild.

Did high-rep weighted press-ups (30 kg backpack) and high-rep bodyweight dips and chins as I still feel a bit fatigued but nowt to prevent me doing something. Obviously, having 4 mutts I haven't had the luxury of resting too much-still been out walking them and mountain biking to give them a good run out so I suppose I've still been doing a fair bit.

 

20 mins conditioning session:

30 secs on/off with 20 kg DB snatches

 

Been a bit ill this week so haven't done much. Just a couple of sessions of Goblet squats with a 40 kg db and 30 kg backpack as I'm not able to do any "proper" squats, not having access to a rack. Also, I've done some weighted press-ups (30 kg backpack) and chins and then some 20 kg db shoulder presses. I'm limited in regards to the weights as I only have 4 x 10 kg discs and I'm too weak to press 40 kg over head with 1 hand so I'm forced to do higher rep work with the 20 kg. Oh aye, some 1 arm press ups on a low gymnastic ring to use the stabilizers a bit as well as 1 min L-sit holds.

Hopefully can get back to something resembling proper training tomorrow if my recovery holds up.

 

Hill sprints: 50-100 metres x 6 intervals

 

After a couple of hours of hiking I had half hour to shower and do some super quick training before work, so did warm-ups and then 5 reps x 3 sets of Goblet squats with 40kg DB and 30kg backpack on. Took about 10 mins total.

Later on going to do similar rep and set scheme with weighted press ups. Will try 50 kg of additional weight. No idea if I'll be able to do it but I've gotta start upping the resistance as the high reps with just 30kg is boring me shitless and it's time to man up a bit and get strong.

 

Instead of doing the weighted pressups I had a half dozen gin and tonics last night, but I did them today. I just did some light Goblet squats to get the breathing going a bit and then 3 reps x 5 sets of 50 kg weighted press ups. As I haven't got over the head cold yet I was feeling a bit weak but I did the minimum to keep ticking over. Weighted chins tomorrow.

 

Light Goblet squats and light weighted press-ups (5 sets of each) to warm up. It's hot as **** these days so minimal warm up necessary. Then 3 reps x 8 sets of weighted chins (dunno what the weight was as I forgot to pop the bag on the scales) and 8 reps x 3 sets of DB presses.

 

10 x 40 metre hill sprints

 

Got to a gym yesterday to do some boxing work. Pads, heavy bag and speed ball combinations and some agility drills. Absolute killer session, even got cramps in my abs about 3 hours after the session and had to lie on the bed for an hour til the ****ers stopped cramping up.

Did some easy benching 80kg 5 x 5, some DB presses (30 kg I think) 5 x 5 as well when we were waiting for the rest of the group. There's also a squat rack in this gym, **** loads of free weights and db's up to 40 kg so I'll lift heavy and box til the end of the summer.

The guy who's running the classes has been training with Castillejo up in Madrid so hopefully will prove to be a good trainer. I enjoyed it anyway, although I had to cancel today as my abs are still feeling as if they are in danger of flaring up again.

 

Still a bit fried from Wednesday's session so just lifted and did some calisthenics at the gym:

Light squats 75 kg 5 x 5 (first day with the bar on my back so took it very easy)
Seated rows 65kg 5 x 5
Weighted chins 3 x 5 (10kg, super controlled and slow)

Then did squat jumps and ankle hops, pistols and variety of one arm press ups. Abs don't seem in any danger of cramping so reckon I'm recovered there.

 

Was looking forward to a weekend off but couldn't do it, so I did a hill sprint session, probably 50 m x 10 intervals.

 

Light squats as it's only my 2nd session squatting 80kg 5x5
Bench 85 kg 5x5
DB OHP 25 kg weights 5 sets x 3 reps (so I don't think I was lifting 30kg 5x5 the other day as I wrote on my log)
DB rows 30 kg 5 x5
L-sit chins 5x5

Should start putting more weight on next session for the squats while increasing the bench just 5 kg or so each session. I didn't fancy crippling myself for days, hence the ladies' weights on the squats up til now. Everything's feeling nice and easy so will start lifting more weight later in the week.

Afterwards hit the pads for 20 mins.

 

More light squats 90 kg 3 sets x 5
Bench 95 kg 3 sets x 5 (couldn't remember what I lifted last time so just decided to go with 95 kg as it felt ok)
Row(on machine) 75 kg 3 sets x 5
L-sit chins with 6 kg ankle weights 3 sets x 5

Various boxing drills (pads, speed ball, heavy bag). Enjoying it even though I'm pretty **** at it, if I tell the truth.

 

Attempted to do some sprints again up on the mountain but the Malamute wasn't having any of it. Lazy ****er just stopped dead in his tracks and refused to run. There was a lot of activity up there today and he's a ******* with other animals so I couldn't just let him off the lead and run off from him cos he's too much of a liability, the little **** that he is. By the time I got back home it was time for work and then by midday it was too hot to do owt so I basically had a **** training day of 5 min jog to warm up and then 50 metres x 3 intervals and then a stroll back to the car.

Tomorrow will be my last gym session this week so will push it as today was a complete waste of time.

 

Squats 95 kg 5 reps x 3 sets
DB press 25 kg 4 reps x 3 sets
15kg chin ups 3 reps x 5 or 6 sets
Practised a bit of light deadlifting after re-reading Rippetoe's book. The last time I went to the gym to deadlift was last summer and I proceeded to lift 135 kg (not a lot I know, but enough to tweak my back and hip a bit). Trying my best not to be a daft **** with the weights this time. A life style it will be from now, not just a stupid race to lift heavy.

Some pad work, agility drills and heavy bag work afterwards.