Back from holiday

Back from Lake Garda - Italy. Was awesome.

Cycled up the alps the day before yesterday and followed it with about 5 hours sleep, and not v.much food. This caused cramping in an otherwise good session:

Squats LBBS
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
105kg x 5

Parallel grip pullups
5,5,5,5

Solid form situps on roman chair
30

BMF brutal minimalist fitness

Great gaming detox:
the one from David Whitley's BMF article...
50 swings then 10 hindu squats
40 swings then 20 hindu squats
etc until
10 swings then 50 hindu squats

time: 9:50 under 10mins v.happy with this
all done with 24kg

Morning 1.2 mile run

Afternoon gym
complex warmup PC, MP & FS @ 40kg 5 x3
zercher squat, from knees
80kg 5 x5
pullup 5 x2
6 dips, then decided that I was fried

The last few days

Today
Rest
Felt shitty and sore so went for a walk and did 3 getups per arm with the 16k, felt much better.

Saturday
Gym early morning
LBBS - v.good, tight form
80kg x 5
90kg x 10
100kg x 5
105kg x 5
These were v.hard, and i'm sure squats havn't regressed THAT much so this is a signal to rest.
Rack pull from knee
180kg x 3
190kg x 4
Some hanging ab work
then 5x5 situps with 5kg behind head. short rest period.

Friday
2 hour biking in the morning
1 hour badminton match in afternoon

Thursday
Morning
10min warmup of goblet squats, pumps and halos
10mins of kettlebell juggling/playing with 16kg
Ran hard for 2.2 miles

Evening
30mins of SOLID squash. went through 4 games no rest and I got obliterated. All my shots were terrible and landed in middle of court, occasional fightback but I seriously need to up the game. I was dead by the end of 30mins and my partner was hardly breaking a sweat.

Today
GYM
complex warmup 3x3 power clean, press and front squat 40kg

rack pull from knee
180kg x 3
190kg x 3

4 sets of 5 pullups
2 or 3 sets of hanging leg raises and holds

Yesterday
6 Hill sprints on mein fuhrer
tomorrow (thursday) is 7, or more...

Deadlift switch up

Since rack pulling that 200kg - and recieving a nice sharp pain diagonally along the back i've decided to switch my grip up. Whether the pain was related to mixed grip or whatever it doesn't matter, because from now on I shall be employing the hook grip once again. Straps will be used for the heavy sets. Hook grip for the singles and warmup.

The last few days training

Today
Bike ride for a couple of hours.

10min warmup goblet squat, pump, halo switching exercise on the minute with 16kg.
3 getups per arm with 24kg

Sunday
1.1 mile run in eve
5mins of 15/15 v02max at 8reps 16kg

Saturday
the 60kg bar in the garage got some work
squats and cleans to warmup
then 50 deadlifts
the bar is really low to the ground and this felt like a good workout, back was sore all over the following day

The last week

Sunday
V02 max 15/15 @ 7reps
40 sets with 16kg

can't remember much else...

tuesday
gym...front squats 60kg: 10reps 15reps 15reps

wednesday
did 8 flat sprints

thursday
warmed up with 40kg cleans, presses and front squats
did some military press and push presses with 50kg and 60kg
deadlifted 157.5kg x 3
snatch grip RDL 100kg 10 x2

today: rest

Went to the gym instead of a jog
rack pull from knee
180kg (easy)
200kg (wasn't too challenging although I felt some pain in upper back)

chin ups + 10kg 3,3
pullups +10kg 2

stretch

Those rack pulls have really given me the confidence to now attack a 180kg deaflift.

Last night: Put all the weight i own onto the 1 inch barbell. 60kg total.
From now on this will be known as the bar in the garage.
Did some clean and presses with it.
10 front squat reps
20 back squat reps.

going for a jog tonight

note: bike ride tomorrow, V02max sunday, gym monday (thinking front squats @60kg, sets of 20 or one max set).

New kettlebell

My 16kg arrived from Intense Fitness today. 10 out of 10 for build quality and British blue suits it well. I have named him Frodo.

Did the V02max test and got 31 reps with some form issues along the way.
Condensing this into 15seconds gives 7.75. Considering my form was not perfect and this was done with my good hand i'll round it down to 7 reps. The minimum - good.

V02max 16kg
15:15 @7
28 sets

My form got much much better almost right at the beginning.
At 28 sets I did 6 by accident,lower back was feeling a bit tight and the hands were suffering so I called it a day then and there. A good start methinks. 35 or 40 sets next.

Finished with a nice cool down of 5mins getups with the same bell.

Goals

180kg deadlift
80kg Front Squat x 15

I feel amazing.

practised 24kg kettlebell swing for 12mins, with jogging for recovery.

then went for a 15-20min run in the countryside.
My run was graceful, calming and hard - yet seemed effortless and enjoyble. It finished with a really fast ~0.5km downhill on wet grass.
But best of all, I ran PAIN FREE! No shin splints, no apprehension, no tightness - just awesomeness. That was real running, if only for a short period.

All my efforts the last year have finally collaborated and paid off.

Yesterday @ the gym

Squats built up to 110kg x 5
Dumbell bench built up to 30kg x 5
1 arm bent over rows (standing, not on a bench)
32.5kg x 10,10 x2
45kg x 10,10
weighted situps 5 hard sets of 5


Monday
kettlebell swings 24kg - 20 swings on the minute for 6 mins
farmers walk with 2 x 24kgs for multiple intervals. fried grip.
random clean and press double 24kg bells x 5