[Ian]

Mate you've been doing some wicked workouts lately and hitting some pretty impressive figures too.

I'm well impressed with the structure of your workouts too. What's your basic weekly workout routine like? i.e strength on a Tuesday, isometrics Wednesday AM and conditioning PM for example?

Keep up the great work dude!

[Ben]

Hey Ian,

Cheers mate! =)

This is my routine as written on the board in my garage:

Monday: AM Isometric workout, + PM isolation/weakpoint training + tabata boxing
Tuesday: AM CrossFit/RossTraining workout + Core + PM Basketball
Wednesday: AM Basketball Plyo Legs workout + Upper body metcon + Core + Tabata boxing
Thursday: AM Strength + PM- Tabata workout
Friday: AM CF/RT + Core + tabata boxing + PM Basketball
Saturday: AM Basketball Plyo legs Workout + Upper body metcon + tabata boxing
Sunday: AM Basketball Plyo legs workout + Upper body explosive strength + PM Full Body Max Strength + 10x30s Rounds boxing + Core

CF/RT workouts could be: Magic 50, Deck Of Cards, Fran, Bear Complex, 5x5 Squats/Deads etc, any WOD i like the look of.

Whether i stick to it or not is another matter, i do try to, but with work being 8.00-18.00, some days i won't be able to do both AM and PM workout.

For example tomorrow i am working, so instead of doing wednesdays prescribed workout, i will do soemthing like magic 50 + a 21-15-9 for legs + Core + tabata boxing.

A recent change is the addition to explosive strength training, which will be snatches, cleans, 1 arm bench presses, clap pushups, explosive pull-ups, squat jumps etc

And also the addition of grip training, so some days if my core is aching i am meant to be doing that again today, i will sub in some grip work =)

Seems to be working really well so far, gone from the top 3 and a half of a six pack, to pretty much the full 6, not that that is what i am going for but is a measure of progression..

Also increasing numbers on all my lifts, and vertical jump is rocketing =)

Hope that helps, feel free to try the format.

Ben.

[Ben]

Wednesday 13 / 08 / 08

Work today

then...

Magic 50 with 16KG DB

Time: 9:35

Chuffed with this being sub 10, burpees were all unbroken, love it!

Last effort i got 13:15.. so beat my time by 3:40? (sum done in head so feel free to double check haha)

then...

21-15-9 of

Jumping Pullups
Pushups

Time: ~2 minutes

Didn't click in the start button the stop watch fully! grrr, didnt realise till after, was a shame because felt like i breezed through this, so putting it as roughly 2 minutes, i think it would be more like 90 seconds though.

Then...

2 Knee Jumps
2 Burpees
x3

Time: 60 seconds

Then....

CORE

2 rounds of

15 Supermans
15 Hanging Knee Raises
15 MB Russian Twists.

then...

1 Minute Plank
1 Minute Left Side Plank
1 Minute Right Side Plank

ouwie

then...

GRIP

45 seconds deadhang hang

Felt easy^

50 Grippers Left then Right
x3

150 elastic band extensors Left then Right
Partitioned 50 left, 50 left, 50 left, 50 right, 50 right, 50 right.

=)


Felt good today.


Tomorrow have got sucha wicked workout planned, hopefully it goes aswell as it is written.

Also got to go get my As Level Results tomorrow eek =/

Ben.

[Ian]

You beat your Magic 50 time by 3.40! Good job but I hope you're not doing maths at school!

[Ben]

hahaa thanks Ian, and nah don't worry i'm not.

Even better then, haven't done Magic 50 for about 6 weeks before yesterday.

The plan for magic 50 is to do it once a month or every 3 weeks, once i get a time under 10 minutes, i will increase the weight, so next time i go for it i will do 18KG or 20KG. then carry on increasing the weight etc

[Ben]

Thursday 14 / 08 / 08

Warm Up:

Joint Rotations, shoulder dislocates
Skipping
Got my first double under!!!

Maximal / Explosive Strength Hybrid Workout

Pullups

3 BW + 5KG
3 BW Explosive

5 Rounds.^

Round 1: Pronated
Round 2: Supinated
Round 3: Weighted Pronated, Explosive Supinated
Round 4: Weighted Supinated, Explosive Pronated
Round 5: Explosive Supinated, Weighted Supinated


Push

1 Arm DB Bench Press 25KG x 5L 5R
Clap Pushup x 3

5 Rounds.^

Delts

DB Shoulder Press 18KG x 5
DB Clean 18KG x 3
DB Snatch 18KG x 1

10 Rounds

(1st Round Left, 2nd Round Right, 3rd Left, 4th Right etc)

Legs

20KG Front Squat x 5
Knee Jumps x 3
20KG Back Squat Jumps x 2

5 Rounds.^


More Double Under practice:

Double under attempt every 5th rope turns, managed 15 turns.
Double under singles
Managed 2 double unders one after the other

(for the double unders, all the times i've attempted it and failed is when i've tried to do a normal single under jump but with more height ((no bend in the knees, no tuck)) but then after seeing someone do one the other day, i tried it with a tuck and got it easily! so for anyone that's still trying to master em just do a tuck jump easy)

Triple under is the new goal for 2008 haha


Deadhang hang 54 seconds

(went for 1 minute, failed with 6 seconds left grr)

Awesome stuff today loved it!

Knee Jumps are the new thing!


Tomorrow: working 08:00 till 21:00 =/

Picnic time

[Ben]

Saturday 16 / 08 / 08

8:00-12:00 work

setting up the stadium for an event =/

Started off, shovel, 2x long jump sand pits... dig, lift, twist, dump. Back agony!!! i reckon this alone has put 10KG on my deadlift lol!

Fill up 2 7L watering cans, carry (farmers walk) ~100m x4

Pushing the hench shed thing covering the pole vault (with flat wheels) 60m x2

Pushing the hurdle carrier (weighing 275KG) ~600m

unloading and carrying ~8KG hurdles, roughly ~ 30

just manual lifting basically.

[Ben]

Sunday 17 / 08 / 08

Session 1 of 2 for today:

Did plan to do 10 sprints, and some jumping for my basketball workouts, but my quads are in agony, and when you struggle to get up the stairs, i think thats a sign. Not sure why they are aching so much, pushing the hurdle carrier while sprinting yesterday was pretty tough but meh..

1/2: Strength @ 13:00

Warm up:

joint rotations, shoulder dislocates etc

skipping, double unders. Managed 3 consecutive, new PR. progression all that matters.

Pullups-

1x5 @ BW + 15KG PB

Chinups-

1x3 @ BW + 15KG PB

Pushups

3x5 BW + 25KG PB (<30 seconds rest between sets)

- Clap Pushup

1x5 BW + 10KG PB

The Wheels

BB Front Squat

-3x5 41KG

Knee Jumps

-1x5 BW

BB OHS: 3,3,3

10KG
20KG
30KG PB

1Arm BB Snatch: 1,1,1

10KG
20KG
30KG PB (left Failed)

* btw when i say BB or barbell, what i really mean is one of those 5 ft standard EZ curl bars weighing <2KG from Argos. (tight budget)
So for the OHS i had to hold the bar outside of the weights haha.


---------------------

PWO;

I am out of BodiTronics Express Whey =( so was wondering if this is an ok replacement, obviously i'm not expecting it to be great, but i'll settle for "ok" =)

350ml of Semi-skimmed milk,
1 scoop of express carbs,
3 teaspoons of Nesquik powder,

+ 1 tin of tuna, with 1 teaspoon of low fat mayo?

Would something like, weetabix/porridge + tin of tuna be better?
Or PNB?

I only have those chicken slices (reformed with added water and other b*llocks) and am trying to stay away from bread, so went for tuna.

Thanks.

[Ben]

Session 2 for today:

Deck Of Cards

Combo of Strength, Conditioning, Core and Grip.

DB = 16KG
MB = 6KG
x5 = # x5 reps or seconds

HEARTS = DB Snatch L/R + x5s Plank

CLUBS = DB Clean n Press + x2s Deadhang Hang

DIAMONDS = ChinUps + x5 MB Rope Turns

SPADES = 20" Box Jumps + Lying Leg Raises

JACK = 10 DB Swings + 10 DB Side Bends L+R

QUEEN = 20 Pushups + 30s Deadhang Hang

KING = 25 Walking Lunges + 20 Hanging Knee Raises

ACE = 15 Burpees + 20 Supermans

JOKER = 15 Double Unders (only 1 joker)


-Double unders: 4 consecutive PR.


(if anyone would like a custom deck of cards made up, feel free to send me a PM, and i'll get on it)

=]

Ben.

[Ben]

Monday 18 / 08 / 08

Session 1:

2 hours of Swimming, not all spent doing strict lengths, but covered a fair distance.

[Ben]

Tuesday 19 / 08 / 08

Did have a Cindy planned today, but have got quite a painful strain in my neck/upper trap atm, and i sometimes get this pain after pull-ups/chin-ups so didn't want to aggrevate it so decided not to do it.

Popped down to Argos and got 2x10KG plates (£23) for my garage, realised i needed to upgrade. So decided to play about with some of the new toys.

1Arm DB Bench Press

5x 30KG, Both Left and Right
40KG Failed =(
35KG Failed =( ??

Due to not having a proper warm up i think.


BB Clean and (strict) Press

40KG x1 easy
50KG x1 easy
60KG x1 easy (all i can fit on the bar, haha already gone through the extra 20KG =/ )

Pendlay Row

60KG x 8 easy

BB Bench Press

60KG x 8 easy

EDIT BB Deadlift

60KG x 8 easy

EDIT Tuck Planche

Have managed a frog stand with one leg tucked for ~5 seconds quite consistently..
Went for two legs tucked one after the other, held it for ~2 seconds. Am chuffed!


DB Snatch

30KG x1 Left and Right
40KG Failed =(

Will be a goal to get a 40KG 1 arm bench press, Snatch, and a 30KG DB Shoulder Press =)

Only a short one as i've got basketball in a bit.

[Johny Cash]

Sweet work bud!

[Ben]

Cheers Johny =)

Have also just realised that when i talk about any DB weight lifted i am only counting the plates, as weighed today the bar and collars weigh 1.75KG every little helps!!

For the EZ curl bar (barbell) weighs 1KG lol (is actually hollow) and the Tricep Hammer bar weighs 1.5KG

Sweeeeet

Basketball went well today, broke the team record for 17s (17 width sprints) with 55 seconds!!! =) beating my PR by 5 seconds. Am chuffed.

[Ben]

Sorry double post internet is playing up atm..

===


After reading some stuff on the RossTraining site/forum, i've realised doing boxing after strength workouts is not ideal, and as i have got some more weights my strength workouts might be a bit more taxing these days.

And as i have lost interest in some workouts, say monday: isometric + isolation work, i have decided to change around my weekly routine.

My old routine can be found at the top of this page.

New Routine:

Monday:

Explosive Strength****,
a dash of isometric work,
Tabata DB Swings,
Grip work.

Tuesday:

A typical CF/RT workout (maybe current/recent WOD)
a dash of isolation work,
Core
PM- Basketball

Wednesday:

Tabata workout* (see below)
Core
Skill Workout** (see below)
a dash of isometric work.

Thursday:

Maximal Strength,
a dash of isolation work,
Grip work.

Friday:

A typical CF/RT (current/recent WOD),
Core,
Tabata Boxing Punch outs.
PM- basketball

Saturday:

Basketball Plyo Jumping Workout,
Upper body Metcon,
Tabata Boxing Skills,
Grip work.

Sunday:

Maximal Strength,
Basketball Plyo Jumping workout,
Upper body Metcon,
Skill work** (see below)
Core + Grip work***.

-----------------------------------------------------

Ok so main changes is adding in more strength, and instead of spending one day with isometric + isolations, i'm adding a little bit of each to the specific days.

Although something i have just realised after doing this, is i have no rest day! haha, but theres always one day when i have work or something pops up, so i'll gamble.

Just some examples:

Explosive Strength:

Clean and Push Presses,
Snatches,
Clap Pushups weighted,
Knee Jumps,
Box Jumps,
**any suggestions**

Isometric:

one workout might be pushups, rows, squats, using sticking points.
the other might be pullups, bench press, something else lol forgotten.

Isolation:

one workout could be, chest, legs, biceps (flies, crossovers, leg ext, curls)
the other could be, back, shoulders, triceps. (straight arm pull downs, front/lat/rear raises, pushdowns, french presses etc)

Grip:

deadhangs for time, DB farmer holds, grippers, elastic band extensors.

CF/RT workout:

this could be a benchmark metcon, WOD, Magic 50, deck of cards, complex workout, or something more strength related like todays DL WODs

Core:

two main workouts for core
1st being plank variation related
2nd being circuits including rollouts, leg raises, russian twists etc

Tabata:

two main workouts for this aswell, will alternate weekly.
1st being: pushups, pullups, squats, burpees.
2nd being: thrusters, jump rope, snatches, swings.

Skill:

This is working on various stuff:
Boxing techniques, throw in some handstands, pistols, one arm pushup work, and my mission to get a planche.

Maximal Strength:

two main workouts for this aswell
1st being, weighted pullups/chin-ups, 1 arm db bench press, squats, cleans
2nd being, deadlifts, 1arm db strict press, bb rows/1 arm rows.

Jumping Plyo workout:

this is some of the stuff i've done before, sprints, rim jumps, depth jumps, box jumps, lunges, squats, skipping, high knee skipping, bounding.

apologies for long post.

[Ben]

Wednesday 20 / 08 / 08

Work 8 till 6.

Tabata

blue = todays results
red = previous attempt

Pushups

[ 26 | 20 | 10 | 6 | 10 | 7 | 7 | 6 ]

Max Round: 26 ( -4 )
Min Round: 6 ( +2 )
Range: 20 ( -6 )
Average: 11.5 ( + 0.5 )
Total: 92 ( +4 )

Today:
[ 29 | 26 | 14 | 11 | 9 | 11 | 8 | 6 ]

Max Round: 29 ( +3 ) ( -1 from pb )
Min Round: 6 ( 0 )
Range: 23 ( +3 ) =(
Average: 14.25 ( +2.75 )
Total: 114 ( +22)


Pull-Ups

[ 8 | 5 | 4 | 3 | 3 | 2.5 | 3 | 3 ]

Max Round: 8 ( +1 )
Min Round: 2.5 ( +1.5 )
Range: 5.5 ( - 0.5 )
Average: 3.9 ( + 0.9 )
Total: 31.5 ( + 7.5 )


Today:
[ 10 | 3 | 1 | 0 | 3 | 3 | 0 | 4 ]

Max Round: 10 ( +2 )
Min Round: 0 ( -2.5 )
Range: 10 ( +4.5 ) =(
Average: 3 ( - 0.9 )
Total: 24 ( -7.5 )

Really bad effort today! Not sure if it's due to not much bw pullup work being done recently, more 3x5/5x5 weighted, might have to add in some GTG till i can get more comfortable. Really annoyed about that.

Not sure whether it might be worth doing 3 reps across all 8 rounds, then next time trying to do 4 reps across? or would this ruin the point of tabata?

Core

3 circuits -
10 Kneeling Rollouts
10 Back extensions
10 Leg Raises

Skill Work


1 arm pushup negatives. Getting there
pistols, got one on my left to parrallel. can do the negative A2G but then get a sharp pain in my resting legs thigh and lose balance.
Pushup isometrics
Frog Stands / Tuck Planche (attempts) lol
OHS

apart from the pullups =( good day =)

B.

[Ben]

Thursday 21 / 08 / 08

Warm Up:

Joint rotations
Skipping, Double unders, new PR of 7 consecutive.

15 PullUps:
No partition needed, done in ONE SET
Helps make up for yesterday.


Strength

Primary Lifts:

1 Arm DB Shoulder Press (strict)

21.5KG 5x5

Time to up the weight next time.

1 Arm DB Row

20KG x5 Warm up

30KG 5x5

20KG x 5 Concentrating on form.

Might keep the same weight next time, and try to perform the reps more controlled.


Assistance Lifts:

Flat Barbell Bench Press

12 x 59KG
10 x 59KG
8 x 59KG

Aiming for 3 straight sets of 12.

Deadlift

3x15 @ 59KG


Isolations:

EZ Curls:

8x30KG

Hammer Grip French Press:

8x20KG


Just off now for a couple hours of basketball,
then swimming at 6ish,
then Grip work PM.

=)

[Ben]

Did have a CF/RT workout planned..

But while swimming yesterday, i jarred my knees, and am quite worried about what i've done.. I woke up this morning, and it was ridiculously tough to balance and/or walk etc.

Might of been better to rest in bed, ice/heat etc. but went to work needed the money, wasn't too strenuous. Was a shame because i had a good workout planned. But will have to keep it for another time.

So not gonna double up tomorrow or anything, just use it as one of my un-planned rest days that i said would pop up now and again.

They've been getting better, if they're not back to normal by tomorrow i'll go see the Doc.


Also while i'm on the subject of my knees, when i squat even with bodyweight, there is a point when i go a cm below parrallel that my left knee pops, not cracks like when you crack your knuckles, but quite a weird noise. Always had it, maybe due to basketball and there could be quite a bit of continuous stress on my knees? so am thinking of taking some Glucosamine, Multi Vits.. If anyone knows of a good site please share?

Thanks.

B.

[Ben]

Saturday 23 / 08 / 08

Knees still hurting.

So subbed my plyo workout day for an upper body hypertrophy day.

Warm Up

Joint Rotations
10left and 10right HALOs w/10KG
=======

Flat barbell Bench Press [ 59KG | 50KG | 50KG ]
Supersetted with
Barbell Bent Over Row [ 40KG | 40KG | 50KG ]
3x12

59KG is definitely my 12RM for bench press haha.

Pushups [ 20 | 15 | 10 reps ]
supersetted with
Chinups [ 6 | 6 | 6 reps]

Cable Crossovers
supersetted with
Straight arm pull down
2x12

Military Press x7 @50KG
DB Lat Raises x8 @ 7KG
Upright Row x5 @ 50KG

[Ben]

Sunday 24 / 08 / 08

Started to work my legs into it now as my knees are feeling a bit more loose.

Session 1:

Strength

Warm Up:

Joint Rotations
10KG HALOS, 10 left, 10 right.

Primary Lifts

1. Weighted Pullups

1 @ BW
5 @ 12.5KG
5 @ 12.5KG
5 @ 12.5KG
5 @ 12.5KG
5 @ 12.5KG

2. 1 Arm DB Bench Press

5 @ 10KG L + R
5 @ 21.5KG L + R
5 @ 30KG R
30KG L Failed
5 @ 27.5KG L
5 @ 27.5KG L + R
5 @ 27.5KG L + R
5 @ 27.5KG L + R
5 @ 27.5KG L + R

3. Front Box Squats
( <45s rest between sets )
5 @ 21KG
5 @ 51KG
5 @ 51KG
5 @ 51KG
5 @ 51KG
5 @ 51KG


Assistance Lifts

1. Strict Military Press

10 @ 20KG
10 @ 41KG
10 @ 41KG
10 @ 41KG

2. BB Bent Over Row
(slow and controlled form, squeezing lats at top and stretching at the bottom)

10 @ 20KG
10 @ 41KG
10 @ 41KG
10 @ 41KG

[nickyhusky]

How are your knees now? That popping does sound very dodgy. There were a few recommendations on Boditronics for Glucosamine. I use Glucosamine and chondoitrin, as they're supposed to be more effective when taken together. The dose of glucosamine used in most trials seems to be 1500mg - but it doesn't tend to say that on the labels.