[Gareth]

12/04/2010

3x5 85kg Squat (missed last rep on last set)
3x5 55kg Bench Press
1x5 90kg Deadlift (need some more plates now!)

Dissapointed with the squat as its the first time I've missed a rep since starting Starting Strength. Oh well I'll crack it next time.

[Franz29]

Never sweat a missed rep, especially if you gave it all you could. Best way to force an adaptation so you will come back stronger next time.

[Gareth]

Cheers Franz, I'll get there.

13/04/2010
1.5 hrs Aussie Rules training - running and ball work, all good

14/04/2010
5K Run 20:54
Was due to go to Judo tonight but can't so flexibility stuff at home.

[Gareth]

15/04/2010

3x5 85kg Squat
3x5 42.5kg Press (3,3,3) second attempt one more before reset
5x3 55kg P Clean

[Gareth]

16/04/2010
Gareth's Garden WOD

3 Rounds of
20 Press ups
25M Sprint
20 Sit ups
25m Sprint
20 Squats
200M Sprint

Didn't time but went as fast as I could. Loved this even if I am still breathing out my arse. Think I'll change the exercises and add two more rounds next time.

[Gareth]

17&18/04/2010
Rest 1 day more than planned

19/04/2010

5K Run SLOW

20/04/2010
3x5 87.5kg Squats
3x5 57.5kg Bench (4/5/4)
1x5 90kg Deadlifts

Currently in two minds whether to continue with SS or change to a more rounded programme. For the past 3 months I have been focussing on SS and have made reasonable gains. However, the Run I did yesterday highlighted my declining CV fitness. I dont want to lose Strength in fact I want to get stronger but I dont want to lose CV fitness either. Need to focus on my goals...

Goals for 2010
Play Aussie rules
Get stronger (bigger too)
5K Run time at 20m
1.5M Run under 9.30
Oh and retain my title of the Schools Fastest Dad at sports day

Any advice appreciated

[Gareth]

21/04/2010

For time:
10 Lengths of garden Run (about 200m)
50 Burpees
10 Lengths
50 Sit ups
10 Lengths
50 Squats
10 Lengths
50 Push ups
10 Lengths

16.05

[Gareth]

Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

P 40,42.5,45,47.5,47.5(f)
PP 30,35,40,45,47.5
PJ 30,35,40,45,50(3reps)

[Will]

Did you decide to not continue with starting strength for now?

[Gareth]

Will - Yeah I decided to mix it up a bit for the next few months and increase my running. I aim to go back to SS after the Aussie Rule season finishes.

23/04 - Rest

24/04
Lunchtime
3x20 Press ups
25 16kg Kb Swings
25 20kg Kb Swings
3x5 each side 20kg Kb Bench press
Then
3 rounds of
5 15kg Plate Get ups
16 (8 each side) 15kg Plate Twists
30 Sit ups
Afternoon
2 Mile Run with 10kg bergen

Now to the pub..

[Gareth]

Back Squat Triples
70
75
80
85
90(PR)

10 Lengths of Garden
21-15-9 20Kg KB SDHP / GS Burpee
10 Lengths

6.52 - could have been quicker if it wasnt for wet grass

[Gareth]

Lunchtime
30 Min Run

Evening
Deadlifts
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

[NeilD]

Nice work on the deads, what weight are you?

[Gareth]

Cheers Neil, I'm 65KG, just a small fella.

27/04/2010

Lunchtime: Inspired/copied from the Royal Marines training tool
3 rounds of

Press ups 20-25-20
Half sits 30-35-30
Squats 40-50-40
Pull ups 5-6-5
Hyperextentions 30-35-30
Tuck jumps 40-50-40
Dips 10-15-10
Knees to Chest 30-35-30
Lunges 40-50-40

Evening:
1.5hrs Aussie Rules training

28/04/2010

5K recovery run & flexibility work

[Gareth]

29/04/2010
Rest

30/04/2010
5K Run 21.06

01/05/2010
B Squats
80 x 5
85 x 5
87.5 x 5
90 x 5 (PR)
90 x 5

[Will]

Nice one on the PR!

[Gareth]

Cheers mate

03/05/2010

Squat
50 x 5
90 x 5
90 x 5
90 x 5

Press
40 x 5
40 x 5
42.5 x 5 (last 3 were Push Press)

04/05/2010

10 Rounds of:
50M Sprint
5 Burpees

05/05/2010

Lunchtime: Thought I'd try the Army Personal Fitness Test

1.5 Mile Run: 9.33 (PR by 11 seconds and that was 2 years ago!!)
Max Press ups in 2 Mins: 65
Max Sit ups in 2 mins: 61 WEAK - normally hit 80 I think the run messed me up

Evening

Rows
50 x 5
55 x 5
60 x 5

Good Mornings - first time doing these
30 x 5
35 x 5
40 x 5

[Gareth]

Wasn't going to do anything today but when I got home from work to my delight my new plates had arrived

Squat
20 x 5
60 x 3
90 x 2
92.5 x 5
92.5 x 5
92.5 x 5 - last rep was tough but got through it

Bench
20 x 5
50 x 3
55 x 2
57.5 x 5
57.5 x 5
57.5 x 5

[Gareth]

07/05/2010
30 Min Run

08/05/2010
1st Aussie Rules game - 80 mins of fun

09/05/2010
Rest and Eat

[Gareth]

10/05/2010

Squat 10,8,6,4 60kg
Bench 10,8,6,4 40kg
Power Clean 5,3,1 50kg

15-12-9
50kg Deadlift
Press up

11/05/2010
Aussie Rules Training

12/05/2010
5K Run

13/05/2010

Squat 10, 8, 6, 4 80kg
Press 10, 8, 6, 4 35kg

20 metre sprint x5
40 metre sprint x4
60 metre sprint x3
80 metre sprint x2
100 metre Sprint x1