Alex wrote:I did feel like watching an episode of Will & Grace afterwards.

I'm not suprised but you should stack that with Loose Women!

And cruise with Sex In The City...

Monday 1st February - Upper 1-1

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, 10x36kg, 7x38kg
B2 - Side-Side Pull Up (Tempo 3-1-x-1, Rest 90): 18xBW, 18xBW, 18xBW, 18xBW

C1 - Flat Bench Press (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x90kg, 8x110kg, 8x110kg/8x70kg
C2 - Yates Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x100kg, 10x110kg

D1 - Dips (Tempo 2-1-x-1, Rest 60) 10xBW, 10x+20kg, 9x+40kg, 9x+40kg
D2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x16kg, 10x18kg, 10x18kg

Comments

Pretty happy with how the session went this evening as Shoulder strength is starting to come back now that my RC appears to be better. Kept Pull Ups at body weight this week and went for volume and lactic burn.

Flat Bench wasn't too bad and the drop set helped things out a little while for Back I gave Yates Row a go for some variation.

Dips and DB Curls surprised me as I hit Arms pretty had on Friday and was expecting to be down a bit but managed to almost maintain Dips for reps and maintained Curls over Friday's session and gained over the last Upper session.

Good work -- should be fun on Wednesday!

Should be indeed as I feel a bit more like myself finally.

Going to go with the same as last week I think.

Alex wrote:Should be indeed as I feel a bit more like myself finally.

Going to go with the same as last week I think.

Great, I need the pratice on the gym balls!

Looking strong Alex.

Tuesday 2nd February - Lower 1-1

Movements

A1 - Box Squat (Tempo 2-0-x-0, Rest 180): 10x60kg, 10x90kg, 10x120kg, 10x140kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x140kg, 8x160kg, 8x180kg

Comments

Short on time this evening but figured I may as well get 20 mins in rather than nothing at all. The Deadlift PB meant it wasn't time wasted either.

What do you mean by double EZ Bar deadlift?

One in each hand, bit like using a Trap Bar.

Alex wrote:One in each hand, bit like using a Trap Bar.

Like a double suitcase deadlift?

Wednesday 3rd February - Conditioning Session

Movements

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

B1 - Burpee Pull Up (Rest 60): 12, 12, 12

C1 - Swiss Ball Seated Jump (Rest 10): 10, 10, 10
C2 - Low Side Step (Rest 10): 10, 10, 10
C3 - Burpee Box Jump (Rest 10): 10, 10, 10
C2 - Low Side Step (Rest 90): 10, 10, 10

D1 - DB Curl > DB Shoulder Press > DB Press Up (Rest 0): [12x16kg, 12x16g, 12], [12x16kg, 12x16kg, 12], [12x16kg, 12x16kg, 12]

E1 - Kettle Bell Swing (Rest 30): 12x24kg, 12x24kg, 12x24kg

Comments

Decent session tonight with Simon which we pushed a little harder with rep increases but still went well.

Thursday 4th February - Upper 1-2

Movements

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

B1 - Medium Grip Rack Chin - Feet On Swiss Ball (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+10kg, 10x+10kg
B2 - Incline DB Fly (Tempo 3-1-x-0, Rest 90): 10x24kg, 10x30kg, 10x34kg, 10x36kg, 10x38kg/10x24kg

C1 - Single Arm Isolever Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg
C2 - Seated Barbell Military Press (Tempo 2-1-x-1, Rest 90): 10x40kg, 10x60kg, 10x70kg, 9x75kg

D1 - 45 Degree Seated DB Curl (Tempo 2-1-x-1, Rest 60): 10x16kg, 10x20kg, 10x20kg, 10x20kg
D2 - DB Floor Press - Palms In (Tempo 2-1-x-0, Rest 60): 10x30kg, 10x40kg, 6x47.5kg, 14x40kg

Comments

Pretty solid session this evening with the only annoyance being the jump in DB's for Floor Press which doesn't cause an issue when I'm fresh but is a bit big at the end of the session. Repped out the 40's on the last set instead.

Friday 5th February - Lower 1-2

Movements

A1 - Viking Squat > OH Press (Tempo 3-0-x-1, Rest 120): 6xBar, 6x+20kg, 6x+30kg, 6x+40kg, 6x+45kg

B1 - DB 1 Arm Clean & Press (Tempo 1-0-x-0, Rest 10): 3x12kg, 4x24kg, 4x24kg
B2 - DB Pullin (Tempo 1-1-x-1, Rest 10): 6x12kg, 8x24kg, 8x24kg
B3 - DB Swing (Tempo 1-0-x-0, Rest 10): 8x12kg, 12x24kg, 12x24kg
B4 - DB Goblet Squat (Tempo 2-0-x-0, Rest 120): 8x12kg, 12x24kg, 12x24kg

Comments

Kept the session short and sharp as I'm attempting to play a game tomorrow as long as my ankle goes ok in the warm up. Viking Squats felt pretty powerful and was good to be able to reintroduce DB Pullins into the DB complex.

Saturday 6th February - Racal Decca vs Old Suttonians

Comments

This was a friendly and my first game back since November but happy to report my ankle held up with no issues. My game play was pretty rusty and took me a while to get my legs back up to speed but defensively at least I did well and made all of my tackles. A lot of new faces since I've been out and younger guys which is good news and hopefully I'll hit my stride a bit sooner next week.

Monday 8th February - Upper 2-1

Movements

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

B1 - DB Military Shoulder Press - Palms In (Tempo 2-1-x-0, Rest 90): 10x24kg, 10x28kg, 10x32kg, 10x32kg/10x24kg
B2 - Medium Grip Chin (Tempo 2-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+20kg, 10x+25kg

C1 - Weighted Press Up - Between 6" Steps, Feet Up (Tempo 3-1-x-0, Rest 90): 10x+20kg, 10x+30kg, 10x+35kg, 10x+35kg
C2 - BOR (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x100kg, 10x100kg

D1 - Decline CGBP (Tempo 3-1-x-0, Rest 60): 10x60kg, 10x80kg, 10x90kg, 10x92.5kg
D2 - Standing DB Hammer Curl (Tempo 2-1-x-1, Rest 60): 10x16kg, 10x20kg, 10x24kg, 10x28kg

Comments

Aching like crazy after Saturday's game which made the session hard going, especially for Shoulders. Overall weights were up a little so all good. I've been looking into Ruck Sacks that are wide enough to hold plates and shall be using one next time for Press Ups as the plates keep sliding above 30kg.

Top of my Quads ache a lot after all the running so will make things interesting for tomorrow's Lower session.

Good stuff Alex.

I saw Woody on Sunday and he said you were a bit rusty!

Yeah, just a bit. Dropped a couple and kicking wasn't the best but defensive work and tackling were fine. Filling in at Fly Half for the second half was probably not the best place to be given the time off.

Are you looking to do 2 mid week sessions now?

Alex wrote:Yeah, just a bit. Dropped a couple and kicking wasn't the best but defensive work and tackling were fine. Filling in at Fly Half for the second half was probably not the best place to be given the time off.

Are you looking to do 2 mid week sessions now?

Training twice during the week. Tuesday Morning and Wednesday evening

I'm training shoulders and trying to do those pullups at 6.30am tomorrow!

This Wednesday may be out as I have a meeting in London which I hope gets cancelled.

Fly Half was a call mate. Imagine how I felt playing openside after a 10 year break!

Ah true. I quite like the position defensively as you can get pretty involved.

Was gonna say if you were training evenings we could on a Thursday as well but I'm guessing morning won't impact family time.

Tuesday 9th February - Lower 2-1

Movements

A1 - Front Squat (Tempo 2-1-x-1, Rest 120): 5x60kg, 5x90kg, 5x110kg, 5x120kg, 5x125kg

B1 - Single Leg RDL - Using Pair DB's (Tempo 3-1-x-1, Rest 90): 8x14kg, 8x20kg, 8x20kg, 8x20kg

C1 - Glute Ham Raise (Tempo 3-0-x-0, Rest 90): 10, 10, 10

D1 - Decline Sit-Up & Single Arm Press (Tempo 2-0-x-1, Rest 60): 12xBW, 12x14kg, 12x14kg, 12x14kg

Comments

Quads were still aching coming into this session and are now aching more after it! Small weight gain on Front Squat although form wasn't 100% holding the bar in place as I was thinking of too many things through the movement, mainly not rolling my right ankle as I come down.

Reduced Ham volume slightly as I managed 5-6 days worth of DOM's last time and don't fancy that come game time on Saturday but I did increase weight on SLRDL's.

Gutsy stuff considering you were still hurting. Good man

How have you found the glute bridges and other stuff like that ive seen in there recently? Make a difference?

Found them very good for Ham development but the downside is that there's a lot of weight and pressure going on the lower torso where the bar rests which is a bit painful.

Alex wrote:Found them very good for Ham development but the downside is that there's a lot of weight and pressure going on the lower torso where the bar rests which is a bit painful.

What about the glute ham raises. How much extra do you think they give on top of leg curls which are kinda the same? Im guessing it feels liek a different exercise all together...one of those ones?

GHR's piss all over Leg Curls for Ham development as you'll hit the muscle group no matter what.

Glute Bridge is still a decent movement but once you get into 120kg territory it starts to make itself known else where and you wouldn't want to do them on a full bladder. Doing them single legged would help as the difficulty would increase and there is a variation Scott does where you squat arse down and your back is leaning on the side of a Bench in a similar position to old skool DB Pullovers which again increases difficulty.