You got a video of how to do GHR right as there is a few methods ive seen on youtube

Not quite as slow as this, around 3-4 seconds negative. I use the back of a Lat Pulldown Machine for hooking up my ankles.

That's how I do them. Very similar benches at my gaff.

Mine has benches like that as well. Much harder off the lat pulldown though.

Wednesday 10th 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 0): 8, 8, 8
C2 - Low Side Step (Rest 60): 8, 8, 8

D1 - Double Burpee > 5m Sprint & Back Pedal (Rest 60): 6, 5, 5

E1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x16kg, 10x16g, 10, 10], [10x16kg, 10x16kg, 10, 10], [10x16kg, 10x16kg, 10, 10]

Comments

Couple of changes to the session with the addition of Double Burpee followed by a 5m Sprint and then 5m Back Pedal and so on. Initially this seems easy but then really starts to burn with the combination of the 2 types of movement which left Myself and Simon hanging out of our arses by the end. Should be a good one to try and gradually build up.

Thursday 11th February - Upper 2-2

Movements

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

B1 - Ischemic Isolever Pull Down - Single Arm (Tempo 3-1-x-1, Rest 90) 10x25kg, 10x35kg, 10x45kg, 10x45kg
B2 - Incline Bench Press (Tempo 3-1--x-0, Rest 90): 10x60kg, 10x80kg, 10x90kg, 9x95kg

C1 - T-Bar Row (Tempo 2-1-x--1, Rest 90): 10x60kg, 10x80kg, 10z90kg, 10x90kg
C2 - Flat DB Fly (Tempo 3-1-x-1, Rest 90): 10x24kg, 10x32kg, 10x36kg, 10x38kg

D1 - EZ Bar Curl (Tempo 2-1-x-1, Rest 60): 10x30kg, 10x40kg, 10x50kg, 10x60kg
D2 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x42.5kg, 12x42.5kg

Comments

Decent enough session this evening and concentrated on Chest to bring it back up, leaving Shoulders out. Happy enough with everything, no complaints.

Not going to train tomorrow as won't be able to hit the gym till the evening again and feel doing a Lower session so close to Saturday's game isn't the best idea.

Good to see some more chest work as you were looking small next to me

Saturday 13th February - Old Walcountians vs Racal Deca

Comments

Freezing cold afternoon with a bit of snow and a very cut up pitch which tested my ankle a fair bit but was a good physical game. We ended up losing 22-14 but we played with 13 and sometimes 12 with injuries so the score line wasn't so bad all things considered and all the guys played well to keep it down.

Picked up a few knocks, one on my left ankle which was trod on adn took a big hit in the ribs in the 1st min but but my own back later on with a big hit with my shoulder right on the hip bone but had a good laugh with the guy after. Had to do a lot of defending as I was covering 10, 12 and 13 at times so made plenty of good hits and a lot of running but legs felt better so may rest on a Friday in future rather than train unless it's early morning.

Alex wrote:Saturday 13th February - Old Walcountians vs Racal Deca

Comments

Freezing cold afternoon with a bit of snow and a very cut up pitch which tested my ankle a fair bit but was a good physical game. We ended up losing 22-14 but we played with 13 and sometimes 12 with injuries so the score line wasn't so bad all things considered and all the guys played well to keep it down.

Picked up a few knocks, one on my left ankle which was trod on adn took a big hit in the ribs in the 1st min but but my own back later on with a big hit with my shoulder right on the hip bone but had a good laugh with the guy after. Had to do a lot of defending as I was covering 10, 12 and 13 at times so made plenty of good hits and a lot of running but legs felt better so may rest on a Friday in future rather than train unless it's early morning.

Good stuff Alex. No one should train the day before a match.

The conditioning on a Wednesday should help as well.

Monday 15th February - Legs

Movements

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

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x120kg, 8x140kg, 8x160kg, 8x180kg

C1 - Isolever Leg Press (Tempo 2-1-x-0, Rest 120): 10x100kg, 10x200kg, 10x250kg, 10x300kg, 10x325kg, 10x350

D1 - Glute Ham Raise (Tempo 3-0-x-1, Rest 90): 10x80kg, 12, 12, 12

Comments

Ribs were still pretty sore from Saturday so had to modify the session slightly which meant no Glute Bridge or Core work and a busy Squat Rack had me on Leg Press instead of Front Squats.

Pleased with the session though given only one day rest and sore ankles and knees. The only slight downer was I wanted to try and lift more on EZ Deads but locking out was putting stress on my upper core and hurting my ribs quite nicely so I just maintained over last session. Increased by 5kg on Box Squats though and 350kg is more than I've used on Iso Leg Press for a while.

Chest and Back tomorrow and will have to play it by ear for Chest and see how ribs are doing.

Tuesday 16th February - Chest/Back

Movements

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

B1 - Flat Bench Press (Tempo 2-1-x-0, Rest 90): 6x60kg, 6x90kg, 6x110kg, 6x120kg, 6x120kg
B2 - Medium Grip Rack Chin - Feet On Swiss Ball (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+10kg, 10x+12.5kg, 10x+15kg

C1 - Incline DB Fly (Tempo 3-1-x-0, Rest 90): 10x24kg, 10x30kg, 10x34kg, 10x36kg, 10x36kg
C2 - T-Bar Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x90kg, 10x90kg, 10x90kg

D1 - Incline Bench Press (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 9x90kbg, 9x90kg
D2 - Side-Side Pull Up (Tempo 2-1-x-1, Rest 90): 18xBW, 18xBW, 16xBW, 16xBW

Comments

Not too bad a session although my Ribs did hurt throughout but mainly on Flat Bench and T-Bar Row so didn't/couldn't push really hard on those. Happy with everyting else.

Still looking very strong mate despite the ribs.

Wednesday 17th 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 0): 8, 8, 8
C2 - Low Side Step (Rest 60): 8, 8, 8

D1 - Double Burpee > 5m Sprint & Back Pedal (Rest 60): 6, 6, 6

E1 - DB Curl > DB Shoulder Press (Rest 0): [12x16kg, 12x16g], [12x16kg, 12x16kg], [12x16kg, 12x16kg]

Comments

Good session again this evening with Simon as we both managed improvements on the Double Burpee Sprint movement. I've also noticed that the other movements are starting to feel a little easier now which is a decent sign.

Ribs still hurting and there's a definate lump where the pain is so may pop to A&E after I've had a shower and something to eat and see whats what.

I think Alex has popped a rib which if he has shows how mental he is playiing on, on Saturday and training chest yesterday!

Got back from A&E and could be a possible fracture or just bruising. As I wasn't being a pussy and it was only 1 rib they don't do X-rays so I've simple got to wait out the pain which can be 6-8 weeks for a fracture and obviously a lot less if it isn't. I'll probably take the decision that it's ok and just strap up for this Saturday's game and pick my exercises at the gym.

Thursday 18th February - Shoulders

Movements

A1 - DB Shrug & Extension Rotation (Rest 0): 8x4kg, 8x6kg
A2 - Side DB Raise (Rest 60): 8x4kg, 8x6kg

B1 - Seated DB Press - Palms In (Tempo 2-1-x-1, Rest 90): 10x24kg, 10x30kg, 8x36kg, 8x36kg, 7x36kg

C1 - Side DB Raise (Tempo 2-1-x-1, Rest 90): 10x14kg, 10x18kg, 10x22kg, 10x22kg, 10x22kg

D1 - Seated Barbell Press (Tempo 2-1-x-0, Rest 90): 10x40kg, 10x60kg, 8x70kg, 8x70kg, 8x70kg

E1 - DB Shrug & Extention Rotation (Tempo 3-1-x-1, Rest 90): 10x6kg, 10x8kg, 10x10kg, 10x10kg, 10x10kg

Comments

Didn't really eat any carbs between last night's session and this morning's so felt tough going. Ribs didn't effect the session but I dropped the DeFranco movements as laying face down on a bench is a little painful. Happy with the session all things considered.

Triceps will be interesting to work around tomorrow as most of the movement involve either direct pressure on or stretching of the rib cage so lower weight and high reps will be the plan along with limited movements available.

Alex wrote: I'll probably take the decision that it's ok and just strap up for this Saturday's game and pick my exercises at the gym.

Is that wise with a possible fracture? Mentalist!

Rilla wrote:Also the 2x burpee+sprint sounds fun.

I call those the throwup set - mate they are seriously hard work.

Rilla wrote:

simon m wrote:

Rilla wrote:Also the 2x burpee+sprint sounds fun.

I call those the throwup set - mate they are seriously hard work.

I'll do them next time there's room for it at the gym.
How do you determine how many reps in a set?

By how close you are to dying!

Basically, Alex has better CV endurance than me so he's done sets of 5/6, but like everything, it's the progression that counts and we both added 1 more rep per set this week.

The first few reps feel fairly easy but the lactic build up soon creeps in with the double burpee movement and it becomes quite taxing in the sets there after. I have been off running for 3 months so you may find it a little easier.

Friday 19th February - Triceps & Biceps

Movements

A1 - DB Floor Press (Tempo 2-1-x-1, Rest 60): 12x30kg, 15x40kg, 15x40kg, 14x40kg, 14x40kg
A2 - Alternated DB Curl - Standing (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x20kg, 10x22kg, 10x22kg

B1 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 0): 12x20kg, 12x30kg, 12x30kg, 12x30kg, 12x30kg
B2 - CG Press - EZ Bar - (Tempo 2-1-x-0, Rest 60): 12x20kg, 12x30kg, 12x30kg, 12x30kg, 12x30kg
B3 - EZ Bar Curl - (Tempo 2-1-x-1): 12x20kg, 12x30kg, 12x40kg, 12x50kg, 12x60kg

C1 - V-Bar Pushdown (Tempo 3-1-x-1, Rest 60): 12x20kg, 12x30kg, 12x35kg, 12x35kg
C2 - Cable Drag Curl (Tempo 3-1-x-1, Rest 60): 12x10kg, 12x15kg, 12x20kg, 12x20kg

Comments

Not too bad a session this morning having to work around the ribs a little. Managed ok with lighter weights and a bit of supersetting with it only being sightly uncomfortable but not particually painful.

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.