AW's training log

[A-W]

Friday 06th January 2012
Quickie today, I'll get my bench in on Sunday...

am fasted walk
35 minutes brisk

Conditioning - DB (18kg) complex / farmers walks
Bent over row x10 / 40 yard walk (DBs at side)
Hang clean x10 / 40 yard walk (DBs in rack position)
Front squat x15 / 40 yard walk (DBs in rack position)
Overhead press x8 / 20 yard walk (DBs overhead) / 20 yard walk (DBs in rack position)

Curlz
16kg DBs x12 x2 sets

Thoughts
A bit sore, time for food / protein.

[A-W]

Sunday 08th January 2012
Got the work done, nothing remarkable...

Press
20kg x5
30kg x5
40kg x5
45kg x3
47.5kg x3 x5 sets

Bench
20kg x5
40kg x5
60kg x4
70kg x2
75kg x1
80kg x2 x5 sets

Row
60kg x5
65kg x5 x4 sets

Squat
20kg x5
60kg x20 x3 sets

Dips
BW x30

[A-W]

Monday 09th January 2012

am fasted walk
35 minutes brisk

pm run
moderate / hard ~20 minutes

Tuesday 10th January 2012
I ran through this one quite quickly...

Squat
20kg x5
60kg x5
80kg x5
100kg x5
120kg x2
(135kg x2, 145kg x2, 147.5kg x2)*2

Press
20kg x5
30kg x5
40kg x5
45kg x1
47.5kg x2 x5 sets

Dips
BW x50

Thoughts
Chins have been reserved for when I am a slightly more fresh. Good workout.

[A-W]

Friday 13th January 2011
I'm stretched at the moment so having to split my workouts. Not much gym time but I'm making it count...

Powerclean
60kg x1 x4 sets
70kg x1 x2 sets
75kg x1 x2 sets PR
77.5kg x1 x2 sets PR

Starting to get in to this lift.

Deadlift
80kg x5
100kg x5
120kg x2
135kg x2
145kg x2 x2 sets
135kg x2
100kg x10

Thoughts
Fairly intense workout, i'll be lifting / conditioning tomorrow.

[A-W]

Saturday 14th January 2012
Press and bench have switched days for convenience...

Press
20kg x10
30kg x5
40kg x5
45kg x4
47.5kg x4 x5 sets

It's coming along.

Conditioning

KB (20kg) / burpee ladder 13 down

Thoughts
If I keep this pace up I expect big things this year with my training.

[A-W]

Sunday 15th January 2012
That was fun...

Bench
20kg x5
40kg x5
50kg x5
60kg x5
70kg x2
75kg x2
80kg x3 x5 sets

Barbell row
60kg x5
67.5kg x5 x5 sets

Front squat
60kg x9, 7, 7

First time I have done these. Problem with the wrists, I'm having to cut sets off a little early for my liking. Not certain I've got the rack position down, I'm sure things will ease over the coming weeks.

Squat
60kg x20

Just a quick finisher.

Chins
BW x30

Dumbell curlz
18kg x10 x1 set

Thoughts
Good stuff and diet is getting there too.

[A-W]

Tuesday 17th January 2011
Letting off some steam...

Squat
20kg x5
60kg x5
80kg x5
100kg x5
120kg x2
140kg x2
145kg x2 x12 sets
100kg x10

Powered through these nice and quick.

Press
20kg x5
30kg x5
40kg x5
45kg x2
47.5kg x2 x5 sets

Chins
BW x30

Thoughts
EZ. Enjoying the quick workouts. I'm leaning towards a 4 day split for my programming although i'm not going to set anything in stone. I'll just take things as they come. Feeling good.

[eleukoa]

Good progress!

[A-W]

Wednesday 18th January 2012

am fasted walk
35 minutes brisk.

pm run
20 minutes moderate / hard.

Thoughts
Looking forward to powercleans tomorrow!!

[A-W]

Thursday 19th January 2011
Balls to it!!! I left this morning forgetting to throw my chalk into the bag. Cleaning and deadlifting not really an option without it so I re-jigged my workout. I was planning to do this later in the week. Failed on the bench. Putting it down to a bad day as everything has pretty much been on point recently. I'll repeat the same weight next bench workout and if there's a problem then we can start thinking what may be up...

Bench
20kg x5
40kg x5
50kg x5
60kg x4
70kg x2
80kg x1
82.5kg x2 x 3sets, 80kg x1 then fail.

It's also possible that listening to Kelly Clarkson on the iPod (an experiment) while benching may have been to blame!!

Incline
20kg x8
40kg x8
50kg x5 x3 sets
55kg x9

Dips
BW x30

DB curlz
18kg x10 x2 sets

Conditioning
160 KB(20kg) swings

Thoughts
I'll take tomorrow off completely and then hit a powerclean PR on Sat!