Alex wrote:Saturday 20th February - Racal Decca vs Farnham

Comments

Bit of a make shift team today but we played well and won the game 28-8 after being 0-8 down. I didn't do too much with the ball as was trying to stay out of trouble where possible but bossed the game pretty well. Unfortunately I took a boot right in where the fracture is so is a bit more painful and will probably keep me out now for a little while. Other than that things were ok.

Ouch mate!

Sounds horrid, poor you

Monday 2nd February - Upper 1-1

Movements

A1 - DB Shoulder Press - Palms In (Tempo 3-1-x-0 Rest 90): 10x24kg, 10x30kg, 10x36kg, 8x38kg, 7x38kg
B2 - Medium Grip Rack Chin (Tempo 3-1-x-1, Rest 90): 10xBW, 10xBW+10kg, 10xBW+15kg, 10xBW+15kg, 10xBW+15kg

C1 - Incline Bench Press - Wide Grip (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 9x90kg, 9x90kg
C2 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x15kg, 12x20kg, 12x25kg, 12x30kg

D1 - Single Arm Cable Pull Down (Tempo 2-1-x-1, Rest 60) 10x5kg, 10x6.25kg, 10x7.5kg, 9x7.5kg
D2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x18kg, 10x18kg, 10x18kg

Comments

Have someone look at my Rib this morning and they think it's a break now as opposed to a fracture so not good and completely my fault but at least we won the game on Saturday so it wasn't all in vane.

Really having to work around this now with most Back movements ruled out such as Pull Up/Pull Down variations, Deadlift variations and most Row variations like BOR, T-Bar, etc... although Chins may be ok.

Shoulder aren't affected too much and strength on DB Press was good. Most Chest movements are going to be out as well apart from Inclines although I was still cautious while I may try a steep Incline DB Fly later in the week as anything Flat or normal Incline will hit the ribcage too much.

Triceps are also heavily restricted now o going have to think about what I can do here.

Prat - I told you, but did you listen....

A man of your calibre should have known Better Temper

...Look at us all coming in to say i told you so

Get better soon mate. take it easy

Tuesday 23rd February - Lower 1-1

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 180): 1060kg, 10x100kg, 10x120kg, 10x130kg, 10x140kg

B1 - Glute Ham Raise (Tempo 4-0-x-0, Rest 90): 10, 10, 10, 10

C1 - Single Leg Calf Raise (Tempo 1-3-x-1, Rest 90): 8x20kg, 8x40kg, 8x50kg, 8x60kg

Comments

Bit limited with what movement I could do but at least Squats were do-able although didn't go flat out. No Deads so GHR for Hams which is a decent enough replacement. Ankle is good enough to start on Calf Raise again so happy with that. A little cautious overall but good considering.

Tuesday 23rd February - Conditioning Session

Movements

A1 - Flat Bench Press (Rest 30): 12x60kg, 12x60kg, 12x60kg, 12x60kg, 12x60kg
A2 - Isolever Shoulder Press (Rest 30): 12x50kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
A3 - Isolever Lat Pull Down (Rest 30): 12x50kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
A4 - DB Concentration Curl (Rest 0): 12x10kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg
A5 - DB Tricep Extension (Rest 30): 12x10kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg

Comments

Simon can't make a session tomorrow so squeezed one in this evening. Kept it to an Upper Body circuit as the usual would hurt my Rib and was fun. Could have used more weight but wasn't really the point of it plus I'm wanting to be careful. Weight for Arms were spot on for the type of circuit and the 0 rest between Biceps and Triceps isn't a typo.

We then dod some videos for Rab

Thursday 25th February - Upper 2-1

Movements

A1 - Medium Grip Chin > Chin Isometric Hold With Leg Raise (Rest 90): 8, 8, 8, 8
A2 - Incline DB Fly (Tempo 4-1-x-1, Rest 90): 10x20kg, 10x26kg, 10x32kg, 10x36kg, 10x36kg

B1 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x20kg, 12x30kg, 12x35kg, 12x40kg
B2 - Isolever Shoulder Press (Tempo 3-1-x-0, Rest 90): 12x50kg, 12x80kg, 11x110kg, 11x110kg

C1 - Olympic Barbell Curl - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x40kg, 8x50kg, 8x55kg, 8x60kg
C2 - V-Bar Push Down - Back Supported (tempo 4-1-x-1, Rest 60): 12x20kg, 12x30kg, 12x35kg, 12x35kg

Comments

Fairly decent work around session this morning and a bit of variation.

Chins were a bit of a killer as you perform the Chin Up and then down and hold with Biceps at horizontal, perform the Leg Raise and then drop to the Hang before starting the next rep. Works Forearms pretty hard as well.

Started weight a bit lower of DB Fly and with a slower tempo to see how things felt and wasn't too bad with the stretch.

Pretty happy with the other movements to take the pressure away from my core.

The injury sounds nasty Alex. You're doing well to be training round it.

Pain has eased off a fair bit so it's only a bit uncomfortable but will hurt if I do the wrong thing. Just a case of being patient this time

Friday 26th February - Lower 1-2

Movements

A1 - Viking Squat > OH Press (Tempo 3-0-x-1, Rest 120): 6xBar, 6x20kg, 6x30kg, 6x40kg, 6x45kg, 6x50kg

B1 - Seated Leg Extension (Tempo 2-1-x-1, Rest 90): 12x50kg, 12x70kg, 12x80kg, 12x80kg, 12x80kg

C1 - Bulgarian Split Squat (Tempo 3-1-x-1, Rest 10+90): 8x40kg, 8x50kg, 8x60kg, 8x60kg

D1 - Glute Ham Raise (Tempo 4-0-x-0, Rest 60): 10, 10, 10

Comments

Not a bad Lower session this morning although not quite in the order I would have liked with Split Squats a little too late.

Viking Squat felt good up to 40kg with 45kg a little tough and 50kg as too heavy and lost the explosive nature of the movement but was something I had to try out. Would have liked to have done Split Squats next but rack was in use so went for Leg Extensions which hit Quads a bit hard by the time I got onto Split Squats which then were tough going. Don't think I allowed enough rest between sets either.

GHR were fine with no problems with reduced rest between sets.

Whats a viking squat?

Similar idea to a Viking Press.

One end of a BB on the floor and hold the other end on top of Chest and then Squat down and up. Similar to Front Squat in some respects although hands are cupped together to hold the BB end so a cross between Front and Goblet Squats. The Press is fairly obvious and is, I guess, a CG Push Press of sorts.

Tuesday 27th February - Conditioning Session

Movements

A1 - Incline DB Bench Press (Rest 30): 15x26kg, 15x26kg, 15x26kg, 15x26kg
A2 - Isolever Shoulder Press (Rest 30): 15x70kg, 15x70kg, 15x70kg, 15x70kg
A3 - Isolever Lat Pull Down (Rest 30): 15x70kg, 15x70kg, 15x70kg, 15x70kg
A4 - EZ Bar Curl (Rest 30): 12x10kg, 15x30kg, 15x30kg, 15x30kg, 15x30kg
A5 - Standing EZ Bar French Press (Rest 30): 15x30kg, 15x30kg, 15x30kg, 15x30kg

B1 - Xtrainer: 3 mins warm up, 8 sets of 15 secs sprint/45 secs slow pace, 5 mins cool down

Comments

Hit another Upper Body circuit increasing weight and reps but reducing the number of sets by one and this was certainly a lot harder on the muscle groups to give a more balanced split of aerobic and anaerobic exercise.

Did some intervals on Xtrainer but I do find the strides a little too short for me when sprinting but it is less painful than running at the moment so will make do.

Going to spend the rest of the day doing nothing apart from eating and watching 6 Nations.

Monday 1st March - Upper 1-1

Movements

A1 - DB Shoulder Press - Palms In (Tempo 3-1-x-0 Rest 90): 10x26kg, 10x32kg, 10x38kg, 9x40kg, 9x40kg
B2 - Medium Grip Rack Chin (Tempo 3-1-x-1, Rest 90): 10xBW, 10xBW+10kg, 10xBW+15kg, 10xBW+15kg, 10xBW+15kg

C1 - Incline Bench Press - Wide Grip (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 10x90kg, 9x95kg
C2 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x30kg, 12x40kg, 12x40kg, 12x40kg

D1 - V-Bar Push Down (Tempo 3-1-x-1, Rest 60) 12x25kg, 12x35kg, 12x35kg, 12x35kg
D2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x20kg, 10x20kg

Comments

Good session this morning, possibly aided by last night's Chocolate Malt creation but also as my Shoulder seems to be back to full health at last. Pressing strength was good and muscle activation felt 100% in my right side so hopefully things will continue in the right direction.

Ribs are mending well but I'm still picking movements that won't cause issue but they're still decent enough.

Tuesday 2nd February - Lower 2-1

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 180): 8x60kg, 8x100kg, 8x120kg, 8x140kg, 8x150kg, 8x155kg

B1 - Glute Ham Raise (Tempo 4-0-x-0, Rest 90): 12, 12, 12, 12

C1 - Single Leg Calf Raise (Tempo 1-3-x-1, Rest 90): 10x50kg, 10x70kg, 10x70kg, 15x50kg

Comments

Session went well this morning but I stayed off any Deadlift movement for the obvious reason.

Very happy with Box Squats and only 10kg under my 5 rep weight from a couple of weeks ago so hoping I'll increase that next week.

GHR worked well, especially on the last 2 sets while Calf Raise are working their way back up.

Wednesday 3rd February - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 12x20kg, 12x20kg, 12x20kg, 12x20kg
A2 - Flat Bench Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A3 - Isolever Shoulder Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A4 - Isolever Lat Pull Down (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A5 - Standing EZ Bar French Press (Rest 30): 12x30kg, 12x30kg, 12x30kg, 12x30kg

B1 - Double Burpee > 5 Metre Sprint & Back Pedal (Rest 60): 6, 6, 6, 6

Comments

Changed the session slightly leaving out Biceps but adding a full body movement to get the blood pumping a little harder. Increased weight to 70kg but dropped off number of sets seeing as Simon hit Shoulder hard yesterday and I'm due for an Upper session in the morning.

Was going to do intervals but Xtrainers and Bikes were busy with Cardio Monkeys but as the rib appears to be on the mend we figured Double Burpee Sprint intervals were worth a go instead. These felt good so did an extra set.

More vids for Rab...

Thursday 4th February - Upper 2-2

Movements

A1 - Medium Grip Chin (Tempo 3-1-x-1 Rest 90): 8xBW, 8x+10kg, 8x+15kg, 8x+20kg, 8x+25kg
A2 - Incline Bench Press (Tempo 3-1-x-1, Rest 90): 8x60kg, 8x80kg, 8x90kg, 8x95kg, 8x100kg

B1 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x30kg, 12x40kg, 12x45kg, 12x45kg
B2 - Arnold DB Shoulder Press (Tempo 3-1-x-1, Rest 90): 10x30kg, 9x36kg, 8x36kg, 8x36kg

C1 - DB Concentration Curl (Tempo 3-1-x-1, Rest 60): 12x10kg, 12x12kg, 12x14kg, 12x16kg
C2 - Laying French Press > CGBP - EZ Bar (tempo 3-1-x-1, Rest 60): 12x20kg, 12x30kg, 12x35kg, 12x35kg

Comments

Session went well this morning and happy with Chins and Incline Bench. Squat Rows increased slightly and Arnold Press felt tough going after Inclines but still used decent weight.

Was a little conservative with Biceps as my left elbow flexor has been aching of late. Good burn and pump off of Triceps.

Friday 5th March - Lower 2-2

Movements

A1 - Viking Squat > OH Press (Tempo 3-0-x-1, Rest 120): 6xBar, 6x20kg, 6x30kg, 6x40kg, 6x40kg, 6x40kg

B1 - Bulgarian Split Squat (Tempo 3-1-x-1, Rest 10+120): 8x40kg, 8x50kg, 8x60kg, 8x70kg, 8x70kg

C1 - SIngle Leg Seated Leg Extension (Tempo 2-1-x-1, Rest 90): 10x10kg, 10x20kg, 10x30kg, 10x35kg, 10x40kg

D1 - Glute Ham Raise (Tempo 4-0-x-0, Rest 60): 10, 10, 10, 10

E1 - Single Leg Calf Raise (Tempo 1-3-x-1, Rest 90): 10x50kg, 10x60kg, 10x60kg, 10x70kg, 15x50kg

Comments

Not too bad a session this morning for Legs.

Kept weight down on Viking Squat so the movement was more explosive and will make more subtle increases past 40kg in future. Split Squats felt better with a little more rest and being the 2nd movement in so weight went up and an extra set. Single Leg Extensions for something different and showed up my left is a fair bit stronger than my right at these. GHR's felt good with the lower rest time so chucked in an extra set over last week. Right ankle was feeling a little tight on the 1st set of 60kg but fine on 2nd hence the 2 sets and was ok after.

Monday 8th March - Legs

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 120): 10x60kg, 5x100kg, 5x120kg, 5x140kg, 5x150kg, 5x160kg, 5x165kg, 5x170kg, 5x175kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x140kg, 8x150kg, 8x150kg, 8x150kg

C1 - Single Leg Seated Leg Extension (Tempo 2-1-x-1, Rest 90): 10x20kg, 10x30kg, 10x35kg, 10x40kg, 10x45kg

D1 - Glute Ham Raise (Tempo 3-0-x-1, Rest 90): 12, 13, 13, 13

Comments

Session went well enough this morning and especially pleased with my Box Squat. Almost missed the 5th rep at 175kg as it went up pretty quick, surprising me and caused me to turn the gas off a little too early and very nearly missed locking out which was a bit silly.

Introduced Deads back in but kept the weight fairly light so as not to stretch my ribs too much but they appear to be on the mend now and there was no pain or discomfort. I'll still keep off any direct worth on the area though for this week.

Kept with some Leg Extensions after the volume on Box Squats and finished with GHR's where I added in an extra rep. Ankle has been a little funyy with the weather turning cold again so stayed away from Calf Raise movements.

Training with a broken rib - I love it

You hardcore bastard

Thursday 9th March - Chest & Back

Movements

A1 - Incline Bench Press (Tempo 3-1-x-1, Rest 90): 10x60kg, 5x80kg, 5x90kg, 5x100kg, 5x110kg, 5x110kg, 5x110kg
A2 - Medium Grip Rack Chin (Tempo 3-1-x-1, Rest 90): 10xBW, 8xBW+10kg, 8xBW+15kg, 8xBW+20kg, 8xBW+20kg, 8xBW+20kg, 8xBW+20kg

B1 - Incline DB Fly (Tempo 4-1-x-0, Rest 90): 12x20kg, 12x24kg, 12x28kg, 12x30kg
B2 - EZ Bar Yates Row (Tempo 2-1-x-1, Rest 90): 12x50kg, 12x70kg, 12x80kg, 12x80kg

Comments

Not much I could do with this session so stuck with a bit of volume on Incline Bench Press and Rack Chins as I know these wouldn't give me any problems and was happy with the weights used with slghtly lower rep range.

Incline Fly and Yates Row were mainly for stretch to see how ribs are doing so didn't really use much weight here and everything appeared ok.

GP, if I can train around any injury then I will unfortunately as is my mentality.

Wednesday 10th February - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 12x20kg, 12x20kg, 12x20kg, 12x20kg
A2 - Flat Bench Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A3 - Isolever Lat Pull Down (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A4 - Isolever Shoulder Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A5 - EZ Bar Curl (Rest 30): 12x30kg, 12x30kg, 12x30kg, 12x30kg
A6 - Standing EZ Bar French Press (Rest 30): 12x30kg, 12x30kg, 12x30kg, 12x30kg

B1 - Double Burpee > 5 Metre Sprint & Back Pedal (Rest 60): 6, 6, 6, 7

Comments

Got a good session in with Simon this evening adding in a Bicep movement and changing the order around slight to try and hit antagonist muscle group in sequence. Burpee Sprints went well again and got forced for an extra rep on the last set as Simon was filming.

Got a few instructional video clips done which should be up later.

Double Burpee Sprints:

Thursday 11th March - Shoulders

Movements

A1 - Seated DB Press (Tempo 2-1-x-1, Rest 90): 10x26kg, 10x32kg, 8x36kg, 8x40kg, 8x40kg, 8x40kg

B1 - Crucifix (Tempo 2-1-x-1, Rest 10+90): 10x6kg, 10x8kg, 10x9kg, 10x9kg, 10x9kg

C1 - Seated Barbell Press - Wide Grip (Tempo 2-1-x-0, Rest 90): 10x40kg, 10x50kg, 10x60kg, 10x60kg, 10x60kg

D1 - DB Shrug & Extention Rotation (Tempo 3-1-x-1, Rest 90): 12x6kg, 12x8kg, 12x10kg, 12x12kg, 12x12kg

Comments

Shoulders felt pretty good this morning so no complaints. Used a Wide Grip for BB Press which took away any Tricep involvement and made the movement a fair bit harder.

Strong shoulders there T

4x8 with 40kg is strong stuff. I wonder what you could get if you went with 1 all out set to failure?