[Will]

Ok so I have decided to start logging again and in a brand new log. I was intending to climb Mont Blanc this year but that fell through and since it has I haven't really been training at all.

So now I am pretty unfit and looking to get back into shape. In an effort to do this I will be following the FK.DW and seeing where that gets me.

Here is what I did today (first time training in ages).

Warm up
Squat 2x10
pull up 2x10
push up 2x10
shoulder dislocates (with a bamboo cane)

Strength

Squat
20kg x5
40kg x5
50kg x 2
60 kg x3
70kg x3
75kg x3
77.5kg x3

I was pleased with this as I was gunning for 70kg which would be just under bodyweight and instead I got 2.5kg over bodyweight.

Press
20kg x5
25kg x4
30kg x3
35kg x3
37.5kg x3
40kg x3
42.5kg x3

Again I am happy as I was going for 40kg but managed 42.5kg.

Stretches

I seem to have developed a strain in the lower left of my back recently which is most likely caused by inflexibility in my ham strings and glutes apparently so I cooled down with some stretches for those and a few deep squat holds.

I got some videos for my lifts which I will post up to help improve my form etc.

[Chet]

Hi mate...

Nice one - good to to see you back and hear you're back training.

FK.DW will serve you well Good thinking on the vid too.

[Dee]

Good to see you logging again dude, you should be back up to speed in no time.

[Ed Flood]

Dee, on 20 April 2010 - 12:38 PM, said:

Good to see you logging again dude, you should be back up to speed in no time.

Hmmm, Dee left herself logged in on the computer. That was actually me posting.

[Will]

Ed Flood, on 20 April 2010 - 12:41 PM, said:

Hmmm, Dee left herself logged in on the computer. That was actually me posting.

No worries makes me feel more popular lol.

[Will]

Hmm well the day I started my new training scheme I had a bit of a cold (man cold, worst thing ever) which seems to have gotten worse. I was hoping to switch my scheduled recovery day (wed) and Tuesday so I wouldn't miss out but been feeling pretty rough today as well.

Going to be working from home tomorrow so that should sort it out and give me a chance to fully recover. Always the way eh.

It has given me a chance to put my squat video together. I think on the whole they look good and after a few sessions I will have the technique down again.

You can see the video here I would appreciate any comments.

Cheers

[Will]

And here are my shoulder Presses.

[Will]

Off topic: I just noticed I have put the apostrophe in the wrong place in the title for my log. Any chance I can get that moved to go after the "s" instead of before?

Warm Up
800m run
5 Pull ups, squats, push ups
10 shoulder dislocates

Workout

Strength

Squat 3×3 80kg

These weren't great. I think the first two sets were acceptable but the last set I had lots of forward lean and kind of lifted the weight up with my back. Got it on video but I think I just need to remember to keep my shoulders and chest up. Also working on flexibility to get the most out of my hip drive which I don't think I am at the moment.

Bench Press 3×3 62.5kg

This was pretty strong. Went up well.

Power Clean 3×3 60kg

Not done a movement like this for a while so I took it slowly. First set was pretty bad; lots of forward and backward jumping coupled with not whipping my elbows up quick enough. They improved as the sets went on. Main point I need to improve is the initial pull and getting my elbows out. Got this on video for more critique.


Flexibility and Cool-down

30sec holds

Hamstring stretches each leg.
Squat position hold - elbows pushing knee out.
Quad stretch -standing on one leg thing.
Hip stretch -feet touching pushing down
Shoulder stretches

Not sure if I am doing good stretches here any tips are welcome.

Cheers

[Will]

Last two days I have been at the Internet world trade show which took priority over exercise but it was a good experience and nice to put faces to lots of names.

Today

Warm-Up
Just did shoulder dislocates and squat holds (taken from Starting strength).

Skills
Box Jumps x 10

Depth Jump x 5

Don't have a box so I just used my bench which I don't think is quite 24 inches maybe 3 or 4 shorter.


Strength

Overhead Squat 3×3 - 30kg, 35kg, 35kg

Would of liked to get videos of these but I couldn't as there wasn't anyone around to film me and my phone wouldn't balance. My technique wasn't great but my last set was definitely the best I did. Confident the weight will get higher quickly and my technique was mainly at fault.

Press 3×3 - 45kg, 45kg, 45kg

These were hard but went up. Made me think I might need to start eating a bit more as they didn't feel as strong as I was expecting.


Conditioning
20 Metre sprints x 5 (sprint 20 metres, walk back to the start)

40 Metre sprints x 4 (sprint 40 metres, walk back to the start)

60 Metre sprints x 3 (sprint 60 metres, walk back to the start)

80 Metre sprints x 2 (sprint 80 metres, walk back to the start)

100 Metre sprints x 1 (sprint 100 metres, walk back to the start)

I looked at this before doing it and thought it will be tough; that was an understatement. I ran flat out for every single one and felt light headed and worse than after a set of heavy squats. It was great fun and makes me wonder why I stopped exercising in the first place.

So pretty good session.

[Will]

"75"

Warm Up (x10)
Shoulder dislocates
Squats
Push-ups
Pull-ups
Sit-ups

Planche Progression x90sec hold

Conditioning
For time:

Squat @ 60%max x25 -I used 80kg as my max which equalled about 48kg so I used 50kg for the weight.
Box Jumps x25 - No box so jumped on the bench which isn't that stable so I think that slowed me down slightly (bring on project build a box).
Handstand pushups x25 - I can't do these free standing so I had to balance against a wall

Time: 6mins 30secs

Wasn't too bad I think I could have pushed myself a little harder on this one to be honest.

Stretches 30secs

Hamstring x30
Glute x30
hips x30
shoulder x30
Quad x30
cat stretch x30

[Will]

"Flipper"

Warm up
Shoulder dislocates x10
Press-ups x10
Squats x10
Pull-ups x10
Sit-ups x10


Strength

Squat 3x3 82.5kg (PB, These felt good, didn't go to far down but enough to feel my glutes and hamstrings engage, really chuffed with these as I thought I might not get all three sets).

Bench 3x3 (PB again! Felt tough on the first set but I had misaligned the bench with the stands so started with it wonky, last two sets went up fine.)

Conditioning

Three rounds of

1 min powercleans @40kg : 14, 10 = 24
1 min Squats : 33, 26 = 59
1 min Press-ups : 20, 15 = 35
1 min Sit-ups : 15, 4 = 19
1 min kettlebell swing @16kg : 27, 20 = 47
1 min rest

I got to the Sit-ups on the second round and felt very light headed, then after the kettlebell swings I just felt like being sick so called it a day, still feel tingly now and had to fight off being sick.

Pleased with my PBs' though, just need to scale a bit more on the conditioning next time I think.

[Will]

Went for a bike ride yesterday and rest day today.

[Gareth]

looks like I'm not the only one getting PB's..well done mate

[Will]

Cheers man!

[Will]

Another good session today.

Squat 3x5 82.5kg - Took my new 3 rep max pb and got it up to 3x5 although I struggled with the last set, thought I might get stuck in the hole.

Bench 3x5 62.5kg - Bit underneath my 3 rep max of 65kg but still pleased.

Power snatch 3x3 40kg - Good form on these, was worried because haven't snatched in awhile.

Death by tens (FK.DW) I got 14 rounds was aiming for 15 but I had jelly legs from the squats so I let myself off.

[Will]

Friday I went on a bike ride, not sure of the distance but I was cycling for around 40 mins. I was really awake and alert for the rest of the day so I might exercise in the morning more often..

[Will]

Ok well today I was pretty amazing.

"T-Minus 10"

Squat 60kg 10, 8, 6, 4

Bench Press 50kg 10, 8, 6, 4

Powerclean 50kg 5, 3, 1

Ok so the numbers aren't amazing but there getting better!

For Time:

15-12-9

Deadlift @50% of max (I picked 60kg because I don't know my true max - might be a bit over as I don't think my max is 120kg)
Press-Ups

I got 2.31

Which is the real reason why I am amazing because I was going for 3-4 mins so irrespective of whether my time is good or not I am a rockstar for the rest of this evening.

[Will]

"Strength and Speed"

Except I only have time for the strength section tonight as I have lots of work to do!

Strength

Squat 62.5kg 10, 8, 6, 4

This is up 2.5kg from Tuesday so please there! Definitely noticed that though.

Press 37.5kg - 35kg 10, 8, 6, 4

Started with 37.5 and got 8 reps but couldn't manage the 9th so I dropped down to 35kg and did the rest of the sets using that weight.

[Will]

Ok I seem to have really jacked my right knee up, it is really hurting doing BW squats so I am resting it this week and icing it a lot. I think I did something to it on my last set of squats because it was really twinging after. Not sure exactly what I have done to it yet though.

Seems to have the majority of pain caused on the top of my knee when it is bent if that makes sense.

[Will]

Monday - Decided to give 5-3-1 a go as a lot of it appeals to me.

Not sure if I really lift enough to get the most of the programming but looking forward to doing it none the less and thats what counts.

Warm Up
800m light run

Military @40% 20kg x5
Military @50% 20kg x5
Military @60% 20kg x3

Work Sets
Military @65% 25kg x5
Military @75% 30kg x5
Military @85% 35kg x10

Assistance
Military @40% 20kg 5x10

Chin Ups 5x2