Friday 24th December - Week 12, Gunzzzz

Movements

A1 - DB Floor Press - Palms In (Tempo 2-0-x-0, Rest 60): 12x30kg, 12x40kg, 9x47.5kg (12x40kg), 9x47.5kg (8x47.5kg), 9x47.5kg (8x47.5kg)
A2 - 45 Degree Seated DB Curl (Tempo 2-1-x-1, Rest 60): 12x12kg, 12x18kg, 11x22kg (12x20kg), 11x22kg (11x22kg), 11x22kg (11x22kg)

B1 - Standing DB French Press (Tempo 2-0-x-0, Rest 60): 12x30kg, 12x40kg, 12x50kg, 12x50kg
B2 - Standing EZ Bar Curl (Tempo 2-0-x-0, Rest 60): 12x30kg, 12x40kg (12x40kg), 12x50kg (12x50kg), 12x50kg (12x50kg)

C1 - Alternate Finishing Cable Curl - Top Pulley (Tempo 2-1-x-1, Rest 75): 12x7.5kg, 12x10kg, 12x12.5kg, 12x12.5kg

Comments

Good session to finish off the week with and pleased to make slight rep gains on DB Floor Press. This movement really hits arms hard along with Incline DB Curls and are pretty much enough on their own.

Changed to using a DB for French Press as I've found EZ Bar has been hurting my left elbow in recent weeks and this time I ended hurting my right elbow after the last set so that was it for Tricep movements and finished off with some Finishing Curls.

Think my body will be looking forward to the 10-12 days off now as the conditioning session I'll try to put in won't e3xactly stress it too much. Ankle seems to be a lot better so hopefully I'll have full use come the new year.

Sunday 27th December - Freestyle Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 8xBar, 8x+20kg, 8x+20kg, 8x+20kg

B1 - Burpee Pull Up (Rest 30): 8, 8, 8

B1 - Viking Side Lunge > Single Arm Viking Over Head Press (Rest 60): 8xbar, 8x+10kg, 8x+10kg, 8x+10kg

C1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [8x14kg,8x14kg,8, 8], [8x14kg,8x14kg,8, 8], [8x14kg,8x14kg,8, 80]

D1 - Kettle Bell Man Makers (Press Up, Renegade Row, Clean, Front Squat, Push Press): 8 reps of complex with 12kg Kettle Bells

E1 - Kettle Bell Swing (Rest 30): 12x12kg, 12x20kg, 12x20kg, 12x20kg

F1 - Box Press Up > Box Dip (Rest 30): 8, 8, 8

Comments

First bit of Conditioning/CV type work since my ankle which is 5-6 weeks and didn't feel too rancid through it. Was also a little test of my ankle on the Viking movements and Burpee Pull Up and although I could feel it being tight at first it started to loosen up so I'm hoping things are well on the mend.

Friday 31st December - Freestyle Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - HC > PP (Rest 60): 10x40kg, 10x40kg, 10x40kg

C1 - Burpee Pull Up (Rest 30): 10, 10, 10

D1 - Kettle Bell Man Makers (Press Up, Renegade Row, Clean, Front Squat, Push Press): 10 reps of complex with 12kg Kettle Bells

E1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x14kg, 10x14kg, 10, 10], [10x14kg, 10x14kg, 10, 10], [10x14kg, 10x14kg, 10, 10]

F1 - Kettle Bell Swing (Rest 30): 12x12kg, 12x20kg, 12x20kg, 12x20kg

G1 - Press Up Clap (Rest 30): 12, 12, 12

Comments

Harder conditioning session today as I increased reps on most of the movements and included HC > PP which hits pretty hard. Pretty much spent by the end but my ankle held up very well.

Looks really tough but fun. I'm going to pinch that one I think!

Yeah, is a good one. I didn't really rest enough between movements which didn't help but I like to keep things pumping, even if it makes it harder later on. With the HC > PP movement I held lockout for a good couple of seconds at the top which definately makes thinkgs harder through the sets. It'll be interesting to see how you find ManMakers and whether it's just me being a girl.

Forgot to mention also that on the DB Complex the reps for Curls and Shoulder Press are the total for both sides, not each side.

What is a viking squat?

Coop_de_Ville wrote:What is a viking squat?

Like a Viking Press but hold the end of the BB at Chest height and Squat down so similar to a Front Squat I guess. I just add the Press after like a Push Press finishing up on toes for hitting full body.

Alex wrote:Yeah, is a good one. I didn't really rest enough between movements which didn't help but I like to keep things pumping, even if it makes it harder later on. With the HC > PP movement I held lockout for a good couple of seconds at the top which definately makes thinkgs harder through the sets. It'll be interesting to see how you find ManMakers and whether it's just me being a girl.

Forgot to mention also that on the DB Complex the reps for Curls and Shoulder Press are the total for both sides, not each side.

Cool. I suspect you're not being a girl at all

Monday 4th January - Upper

Movements

A1 - Defranco Y-T-W (Rest 60): 8/8/8x4kg, 8/8/8x6kg

B1 - DB Shoulder Press - Palms In (Tempo 2-1-x-0, Rest 90): 10x24kg, 10x30kg, 10x34kg, 10x34kg
B2 - Wide Grip Pull Up (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+10kg, 10x+10kg

C1 - Flat Bench Press (Tempo 2-1-x-0, Rest 90): 10x60kg, 10x90kg, 10x100kg, 10x100kg
C2 - T-Bar Row (Tempo 2-0-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg

Comments

Shouldn't have training this morning as felt a bit shakey and chest was making me short of breath pretty easily. By the time I finished on Flat Bench and BOR's I felt even more shakey and a little sick so decided to leave arms and call it a day. Think lack of decent calories, chest/throat infect and time off caught up with me.

When you are ill/recovering the discipline involved in not training is in my opinion more than that off a fat fuck getting up and doing some exercise.

That's a bastard mate. If you'e up to it, we should train Wednesday.

Annoying but just a glitch. Feel loads better for eating some decent food so we'll see how things go.

Tuesday 5th November - Lower

Movements

A1 - Box Squat (Tempo 2-0-x-0, Rest 120): 10x60kg, 10x80kg, 10x100kg, 10x120kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 120): 8x100kg, 8x120kg, 8x140kg, 8x140kg

C1 - 1 Leg Standing Calf Raise (Tempo 1-3-x-1, Rest 60): 10x20kg, 10x20kg, 10x30kg, 10x30kg
C2 - Glute Bridge (Tempo 1-1-x-2, Rest 60): 10x80kg, 10x110kg, 10x130kg, 10x140kg

D1 - Hanging Leg Raise (Tempo 1-1-x-1, Rest 60): 20

Comments

Felt better off today and used the session to test out my ankle so started of with Box Squats and this seemed to go ok. Weight felt a little heavy but more the movement didn't feel 100% in the groove as it's been a fair while since I've done these plus rest time was 60 secs less than normal.

EZ Deads felt good and I'll look to increase rest time by 30 secs and start working these hard, form permitting.

Calf Raise was the main test for my ankle and I kept the weight nice and light to get the muscle and joints used to working again. No real problems, just time and patience needed. Glute Bridge went well enough.

Finished with Leg Raise for spine decompression.

double ez bar deadlift? is that holding an ez bar in each hand and then deadlifting them?

What's the reason for these mate?

Yes mate. Just prefer the movement over a standard Deadlift so making do without a Trap Bar.

Would be good for core and shoulder work as you'll need to stabilise the bars; as in they'll want to move around. Hard on the grip too. Interesting.

Yeah, it's pretty involved as a movement with plenty going on but I like it.

Wednesday 6th January - Freestyle Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 8xBar, 8x+20kg, 8x+20kg, 8x+20kg

B1 - Burpee Pull Up (Rest 30): 10, 10, 10

C1 - Box Press Up > Box Dip (Rest 60): 10, 10, 10

D1 - Burpee Box Jump (Rest 30): 10, 10, 10

E1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x16kg, 10x16kg, 8, 8], [10x16kg, 10x16kg, 10, 10], [10x16kg, 10x16kg, 10, 10]

F1 - Kettle Bell Swing (Rest 30): 12x12kg, 12x24kg, 12x24kg, 12x24kg

Comments

Got a session in this afternoon just as the snow really started to chuck it down and settle on the main roads again so that made the short drive there and back a bit fun. Not a bad one and happy that my ankle held up ok on the Burpee Box Jumps although I still had to make sure I absorbed the shock when jumping on and off the box so it's getting there.

Thursday 7th January - Upper

Movements

A1 - DeFranco Y-T-W (Rest 60): 8/8/8x4kg, 8/8/8x6kg

A1 - Medium Grip Rack Chin - Feet On Swiss Ball (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+5kg, 10x+5kg, 10x+10kg, 10x+10kg
B2 - Flat DB Fly (Tempo 3-1-x-0, Rest 90): 10x22kg, 10x28kg, 10x32kg, 10x34kg, 10x34kg

C1 - Isolever Row (Tempo 2-1-x-1, Rest 90): 10x80kg, 10x100kg, 10x120kg, 10x140kg
C2 - BB Military Press (Tempo 2-1-x-1, Rest 90): 10x40kg, 10x50kg, 10x60kg, 10x60kg

D1 - 45 Degree Seated DB Curl (Tempo 2-1-x-1, Rest 60): 12x12kg, 12x16kg, 12x16kg, 12x16kg
D2 - DB Floor Press - Palms In (Tempo 2-1-x-0, Rest 60): 12x30kg, 12x40kg, 12x40kg, 12x40kg

Comments

Quite a tough session but was happy with how things went as it seems my Shoulder is virtually back to normal now. DB Fly's went well enough as was Rack Chin where I've got body position and form pretty much nailed where I'm up on my heels when the bar is up to Chest at the top of the pull.

A little bit of weight finding on Isolever Row and I may go back to Single Arm as this seems to have better feel while Military Press didn't feel too bad on the Shoulders. just tough after Fly's.

Arms were quite fatiqued by this point with lactic build up acting very quickly in my Biceps while the Floor Press was just plain hard work after Fly's and Military Press hitting Shoulders and Triceps.

Friday 8th January - Lower

Movements

A1 - Power Hang Clean (Tempo 1-1-x-1, Rest 120): 10x40kg, 10x50kg, 10x60kg, 10x65kg, 10x70kg

B1 - Isolever Leg Press - Feet Together & High (Tempo 2-1-x-0, Rest 90): 10x100kg, 10x150kg, 10x200kg, 10x250kg, 10x300kg

C1 - Seated Leg Extension (Tempo 2-0-x-0, Rest 90): 10x40kg, 10x50kg, 10x60kg, 10x70kg, 10x80kg

D1 - DB 1 Arm Clean & Press (Tempo 1-0-x-0 Rest 10): 3x12kg, 4x24kg, 4x24kg
D2 - DB Swing (Tempo 1-0-x-0, Rest 10): 8x12kg, 12x24kg, 12x24kg
D3 - DB Goblet Squat (Tempo 2-0-x-0, Rest 120): 8x12kg, 12x24kg, 12x24kg]

Comments

Not a bad session this morning. First time I've been able to use some weight with Hang Cleans. My ankle felt fine and happy enough with the numbers.

Used feet positioning on Leg Press to hit Quads a bit more although wouldn't usually bother if I had a game on Saturday. Just gradually ramped up the weight to see how the ankle coped but not issue. Same for Leg Extensions as well.

Had to leave DB Pullins out of the complex as my ankle wasn't so keen on that for some reason and then I clicked my right elbow quite badly when bringing down one of the DB's a little too hard on the warm up so left them out. Both are completely fine now.

Not going to bother with a Conditioning Session tomorrow seeing as it's the first week back in and I'll be starting a fresh journal for next week.