Healthy and Strong

Red Cortina

Tuesday 08 Nov 11 - Week 2, Day 3 - DE Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Deadlifts
30kg x 5
35kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2
37.5kg x 2

Step Ups
2kg x 10 e/s
2kg x 10 e/s
2kg x 10 e/s

SL DLs
20kg x 10 e/s
20kg x 10 e/s
20kg x 10 e/s

Side Planks
30secs on/30 secs rest x 3

Followed by some stretching

Red Cortina

Wednesday 09 Nov 11 - Kettlebell Class

Warm Up - 2 rounds
Halos
Glute Bridges
Scap Push-Ups
Side Lunges
X-Band Walks
Seated Wall Slides

Workset 1 - 3 sets
1 x 20kg Suitcase DL e/s
2 x 20kg Suitcase DL e/s
3 x 20kg Suitcase DL e/s
4 x 20kg Suitcase DL e/s
5 x 20kg Suitcase DL e/s

Workset 2 - 1 set on the minute every minute for 10mins
25 x 25kg Suitcase DL e/s

Followed up with some stretching

Red Cortina

Thursday 10 Nov 11 - Week 2, Day 4 - ME Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Bench Press
15kg x 6
17.5kg x 4
20kg x 3
22.5kg x 3
23.7kg x 3

BB Rows
20kg x 10
22.5kg x 10
22.5kg x 10

Tricep Plate Extensions w/10kg plate
3 x 10

Delt Flyes
2kg x 10
2kg x 10
2kg x 10

Quick training session today:)

Red Cortina

Saturday 12 Nov 11 - Kettlebell Class

Warm Up - 1 round
Halos
Glute Bridges
Scap Push-Ups
Side Lunges
X-Band Walks
Seated Wall Slides
Then some caterpillar walks etc

Skillz
Practiced some box squats

Main Workset – 4(?) rounds around a square on the football pitch
Throw from Hips w/12lb Med Ball
12kg KB Walking Swing
Throw from Chest w/ 8lb Med Ball
20kg KB Farmers Walk

Followed up with some stretching

_______________________________________________

Monday 14 Nov 11 - Week 3, Day 1 - ME Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Deadlifts
30kg x 8
40kg x 8
50kg x 5...This felt heavy
60kg x 3...And so did this....
67.5kg x 1...WTF Was expecting 3 reps to be no bother. Think I'm still hungover from Sat night

Reverse Lunges
2kg x 10
2kg x 10
2kg x 10

Good Mornings
30kg x 10
32.5kg x 10
32.5kg x 10

Band Pulldowns
3 x 15

Followed by some stretching

Red Cortina

Tuesday 15 Nov 11 - Week 3, Day 2 - DE Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Bench Press
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3
17.5kg x 3

Push Press
15kg x 5
15kg x 5
15kg x 5
15kg x 5
15kg x 5

Lat Pulldown
27kg x 10
27kg x 10
27kg x 10

Hammer Curls
6kg x 15
6kg x 15
6kg x 15

Red Cortina

Wednesday 16 Nov 11 - Kettlebell Class

Warm Up - 1 round
Halos
Glute Bridges
Scap Push-Ups
Side Lunges
X-Band Walks
Seated Wall Slides
plus further mobility stuff...

Workset 1 - 3 sets
1 x 12kg Clean + 1 x 12kg Push Press
1 x 12kg Clean + 2 x 12kg Push Press
1 x 12kg Clean + 3 x 12kg Push Press

Workset 2 - 1 set on the minute every minute for 10mins
6 x 8kg KB Snatches e/s

Followed up with some stretching

Hanley

Red Cortina wrote: »

Skillz

IDIBISHDI - I love it.

How ya finding the westside set up?

Red Cortina

Hanley wrote: »

IDIBISHDI - I love it.

How ya finding the westside set up?

Like:
The dynamic days and time spent drilling my form at light weights. For example I had never actually been coached before on how to bench, aside from putting eyes under the bar and benching on your nipple line (IYKWIM???). So I'm getting lots of practice drilling my technique for both the BP and DL.

Dislike:
That it is a 4 day/week program. Feel like I'm gonna get nowhere and will end up doing this program until mid 2012 unless I train at least 5x/week, if not 6x. Dunno how this impacts my recovery...but don't want to stop going to the KB classes as they are good craic and we do loads of mobility stuff in them which I don't have the discipline to do on my own.

Also my inguinal ligament is still giving me gip and I dunno will it be ok to start squatting again when I'm done with the deadlifts

Otherwise it's all good:)

Hanley

Yeahhhhhhh you're so far off base with the training volume thing

Start thinking quality, not quantity. Every strong dude I know got that way by training 3-4x per week. If you're pushing hard enough you won't be able to recover from any more. If you're finding it too easy, you're probably not psuhing hard enough (and I'm talking about REAL effort rather than perceived).

Generally, I'm starting to think one can only really have 2 HARD training days per week over the long term without burning out anyway.

Red Cortina

Am I supposed to be pushing myself hard on DE days?

I had thought myself that the 2 ME days were the hard days? But even then the ME BP isn't that hard as I am pretty weak in that regard.

I've never done a program like this before and am pretty confused

cmyk

Red Cortina wrote: »

Like:
The dynamic days and time spent drilling my form at light weights. For example I had never actually been coached before on how to bench, aside from putting eyes under the bar and benching on your nipple line (IYKWIM???). So I'm getting lots of practice drilling my technique for both the BP and DL.

Good, this is the plan, that and actually get under/over heavy weight on a regular basis.

Red Cortina wrote: »

Dislike:
That it is a 4 day/week program.

We discussed this, ie cutting it back to 3Xsolid sessions per week.

Red Cortina wrote: »

Feel like I'm gonna get nowhere and will end up doing this program until mid 2012 unless I train at least 5x/week, if not 6x.

I really don't understand what you mean here? Your max effort lifts should be going up weekly and swapping every 3 weeks. It'll be back to something more linear after christmas, but you've got to push the weight heavy if you want to increase your strength.

Red Cortina wrote: »

Dunno how this impacts my recovery...but don't want to stop going to the KB classes as they are good craic and we do loads of mobility stuff in them which I don't have the discipline to do on my own.

As Hanley said, you should be pushing so hard you'll need recovery days, cut the kb class back to once per week if you have to. Since discussing this, you've also snuck in a strongman/woman class on a sunday? So you're increasing training volume again, I'm not sure what the purpose of that is?

Red Cortina wrote: »

Also my inguinal ligament is still giving me gip and I dunno will it be ok to start squatting again when I'm done with the deadlifts

Something you'll have to manage and rehab, if this is still not healing, get someone to look at it.

Red Cortina

cmyk wrote: »

As Hanley said, you should be pushing so hard you'll need recovery days, cut the kb class back to once per week if you have to. Since discussing this, you've also snuck in a strongman/woman class on a sunday? So you're increasing training volume again, I'm not sure what the purpose of that is?

Fair enough. TBH I am absolutely shattered today at work and am fit for nothing! I was planning on training again tonight but will can that. So I’ll probably plan the rest of the week so that I do days 3 and 4 on Fri and Sat then and skip the class on Sat morning. That way I can start Monday again with ME lower etc rather than ME Upper followed a day later by ME Lower.

I did the strongman class cause I was dying to try it….

cmyk wrote: »

Something you'll have to manage and rehab, if this is still not healing, get someone to look at it.

I hear you, will look into it…

cmyk

Sounds like a good plan, you've got to learn to ease off the accelerator as much as you push it, pick your battles wisely. ; )

And yes, if it's still giving you issues, at least get an opinion on the hip.

Red Cortina

Friday 18 Nov 11 - Week 3, Day 3 - DE Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Deadlifts
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
Tried to focus on the breathing side of things with these tonight

Step Ups
2kg x 10 e/s
2kg x 10 e/s...Thought I was being a little bit pathetic with the 2kgs so got the 4's for the last set
4kg x 10 e/s

SL DLs
20kg x 10 e/s
20kg x 10 e/s
20kg x 10 e/s

Side Planks
40secs on/30 secs rest x 3

Followed by some stretching

Red Cortina

Saturday 19 Nov 11

Week 2, Day 4 - ME Upper Body


Did warm up at home and was at the gym at 10, ready to get cracking

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Bench Press
15kg x 8
17.5kg x 5
20kg x 3
22.5kg x 3
25kg x 3…these were hard-ish

BB Rows
22.5kg x 10
22.5kg x 10
22.5kg x 10

Tricep Plate Extensions w/10kg plate
3 x 10

Delt Flyes
2kg x 10
2kg x 10
2kg x 10

Because I was finished doing all that by 10:30, I decided to do the KB class. Which I regretted once we started into it...

Kettlebell Class

Warm Up - 1 round
Halos
Glute Bridges
Scap Push-Ups
Thoraic Mobility
X-Band Walks
Seated Wall Slides
Then some other mobility stuff

Workset 1 - ?? sets in 15mins
5 x Push-ups…these were not great at all
10 x Inverted Rows
15 x 16kg KB Swings

Workset 2
Practiced some arm bars and TGUs

Followed up with some stretching

cmyk

Ok, we've an issue here big time. I didn't know you had done ME upper body day before the class!!! Let's plan a chat after the class Wednesday night to sit down and discuss.

The plan further up this thread was to ease off (see post from 2 days ago), skip the kb class today to start with and re-assess. You put in a session on Friday night too, and 2 X today.

Red Cortina

Fair enough. Can you give me some guidelines/rules of thumb for the way to schedule my week? Like 'Always have a rest day after a ME day', or 'It is ok to double up on a DE Upper and DE Lower day' or 'It is ok to double up on a DE day and a KB class'.....

This week I was thinking of the following plan:
Mon: ME-Lower
Tues: DE-Uppper & DE-Lower
Wed: KB Class
Thurs: Off
Fri: Physical Therapist session & ME-Upper
Sat: KB Class & and then train in Raw @ 6pm
Sun: Off

What do you think?? Would you change it? If so what would you change???

Glowing

Just FYI, Kathryn will recommend you rest and re-hydrate after the therapy session, you'll likely be quite tender! I've asked her about this before and she is quite adamant about it

cmyk

Ideally for this week...

Mon: ME Lower & DE Upper
Tues: Off
Wed: KB class
Thurs: ME Upper & DE Lower
Fri: Off
Sat: One or the other.

COH/Hanley et al might be good enough to look over your technique too and give some advice on Saturday. Either way, we'll sit down and discuss your training volume at some stage this week and change it.

Red Cortina

Ok, I'll work to that plan except for Thurs as I can't train that day. I guess that session can roll over to the following Monday....

That leaves 3 training sessions for next week so!!!:eek:

Red Cortina

Tuesday 21 Nov 11

Week 4, Day 1 - ME Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Deadlifts
30kg x 8
40kg x 5
50kg x 3
60kg x 3
70kg x 1…the 2nd rep came off the floor but put it down again as was not using good form
67.5kg x 1

Reverse Lunges
3kg x 10
4kg x 10
4kg x 10

Good Mornings
32.5kg x 10
32.5kg x 10
32.5kg x 10

Band Pulldowns
3 x 15

Week 4, Day 2 - DE Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Incline Bench Press
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3

Push Press
20kg x 5…tried the strongman log for these
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

Lat Pulldown
27kg x 10
27kg x 10
27kg x 10

Hammer Curls
5kg x 15
6kg x 15
6kg x 15

Red Cortina

Wednesday 23 Nov 11 - Kettlebell Class

Warm Up - 1 round
Halos
Hip Pops
Squats
X-Band Walks
Seated Wall Slides
plus further mobility stuff...

Workset - 45secs on/20secs rest
8kg RH OH Reverse Lunges
12kg DHS
8kg RH Kneeling Windmills
12kg DHS
8kg RH Get-Up Sit-Ups
12kg DHS
8kg RH TGUs
8kg LH OH Reverse Lunges
12kg DHS
8kg LH Kneeling Windmills
12kg DHS
8kg LH Get-Up Sit-Ups
12kg DHS
8kg LH TGUs

Followed up with some stretching

Red Cortina

Saturday 26 Nov 11
Trained with some fellow boardsies:)

Deadlift
COH kindly looked over my DLs and worked up to 50kg x 5. Left it at that as I could feel my hip twinging

Bench Press
Again COH looked over my form and worked up to 25kg x 3.
Got some more tips, including to tighten up my back even more such that it is uncomfortable. Think the DOMS in my back is due to this. I obviously used muscles that I didn't even know existed but I can sure feel them now

Myself and Glowing had a go at the battle ropes and then we did a bit of conditioning

Great night followed and not so much of hangover. So all good:D

Monday 28 Nov 11

Week 4, Day 4 - ME Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Incline Bench Press
15kg x 8
15kg x 8
15kg x 5
17.5kg x 5
20kg x 3
22.5kg x 3

BB Rows
22.5kg x 10
22.5kg x 10
22.5kg x 10

Tricep Plate Extensions w/10kg plate
3 x 10

Delt Flyes
2kg x 10
2kg x 10
2kg x 10


Week 4, Day 3 - DE Lower Body

Deadlifts
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2
42.5kg x 2

Step Ups
2kg x 10 e/s
2kg x 10 e/s
2kg x 10 e/s

SL DLs
20kg x 10 e/s
20kg x 10 e/s
20kg x 10 e/s

Side Planks
45secs on/30 secs rest x 3

Doesn't look like I'll have time for much training this week due to other things going on. Then next week am away so not great at all training wise:(

Red Cortina

Saturday 03 Dec 11 - Kettlebell Class

Warm Up - 2 rounds
Band Pullaparts
Hip Openers
Scap Pushups
Hamstring Walks
Clams

Workset 1 - 20mins AMRAP
20 x 12kg DHS
10 x Air Squats
5 x Push Ups

Workset 2 - 1 round on the minute every minute for 7 mins
8 x 8kg LH Snatches
8 x 8kg RH Snatches

Followed up with some stretching

Then later on went back to BHAF for some of the open day challenges. Did the sled drag w/40kgs in 2m49s and then some farmers walks with 20kgs.

The physio I went to on thurs has said he's 90% certain I've torn some cartilage in my hip joint so I think I will be taking things handy for a while. I'm away from Monday til Thurs this week coming anyway so maybe it's a sign to back off a bit. Will try and figure out what to do next week when I'm back

Red Cortina

Bit of logging to catch up on....

Saturday 10 Dec 11 - Kettlebell Class

Warm Up - 2 rounds
Band Pullaparts
Hip Pops
Scap Pushups
Hamstring Walks
Clams

Workset 1 – 45secs on/15secs rest for 3(?) rounds
16kg KB DHS
Band Pullaparts
Rack Holds
Plank
TRX Pistol Squats
14kg KB Alternate Swings

Workset 2 - 1 round on the minute every minute for 5 mins
28 x 14kg KB DH Swings

Followed up with some stretching
_________________________________________________________

Sunday 11 Dec 11
Trained with Henners, fullback4glin & Glowing

Warmed up a bit then:

11 x Hill Sprints

16kg KB Swings – 30secs on/30secs rest for 10 mins

10kg Power Bag quarter back squats – 30secs on/30secs rest for 10 mins

Then to finish up a circuit with 10 lunges, 6(?) push ups off a power bag and 10 push presses with the 10kg power bag

Great session:)
______________________________________________________________

Wednesday 14 Dec 11 - Kettlebell Class

Warm Up - 2 rounds
Clams
Band Pullaparts
Hip Pops
Scap Pushups
X-band walks
Hamstring Walks

Workset 1 – 10 sets
10 x 20kg KB Power Swings

Workset 2 – 3 rounds
8 x TRX Inverted Rows with 12kg KB Rack Holds in between

Workset 3 - 1 round on the minute every minute for 5 mins
28 x 12kg KB Alternate Swings

Followed up with some stretching
_____________________________________________________________

Friday 16 Dec 11

Warm Up

Workset 1 – 5 sets
Grey Band Chin-Ups
9, 8, 7, 6, 5

Workset 2 – 10 sets
10 x 20kg KB Power Swings

Then 10 mins on the Crosstrainer where I burned 134kcals:rolleyes:

Workset 3 - 1 round on the minute every minute for 5 mins
28 x 14kg KB Alternate Swings

Followed up with some stretching

Red Cortina

Saturday 17 Dec 11 - Kettlebell Class

Warm Up - 2 rounds
Cossack Squats
Band Pullaparts
Plank Hip Extensions
Halos
TRX Squats
Wall Slides

Workset – 10 rounds in 20mins
10 x Cossack Squats with 8kg KB
20 x 14kg DHS
Plank - Touch Shoulders
10 x 8kg KB Snatches
This 20 mins nearly killed me!!! Thank God I didn't have a hangover for it!

Followed up with some stretching

gymfreak

the physio I went to on thurs has said he's 90% certain I've torn some cartilage in my hip joint

how is the hip?

Red Cortina

gymfreak wrote: »

the physio I went to on thurs has said he's 90% certain I've torn some cartilage in my hip joint

how is the hip?

I think it is settling down a bit. Could feel it a bit when I was doing the cossack squats but not in a painful way. Probably needs time to settle down a bit more...

How's your quad doing now?

gymfreak

Red Cortina wrote: »

I think it is settling down a bit. Could feel it a bit when I was doing the cossack squats but not in a painful way. Probably needs time to settle down a bit more...

How's your quad doing now?

That's good to hear:)

Quad is MUCH better now..havent had any problems with it since I let it rest and did the stretches..but I'm not gonna lie, the pain was that intense that it had given me quite a fright...and yet its nearly forgotten about now:D:P Always the way!!

Red Cortina

Update on training:

21Dec11: KB Class
23Dec11: Conditioning Session
24Dec11: BHAF Xmas Eve Training Session (Jeez but Rob fairly cracks the whip!)

Then I got a headcold after Christmas so no training for a week:o

31Dec11: Glowing dragged me around and I ran around Deer Park for an hour

Still have DOMS from that session:rolleyes:

Went for a very, very slow walk yesterday for an hour to try and shake off the DOMS, didn't work tho:pac:

Tuesday 03 Jan 12

Warm Up

Crosstrainer for 10 mins, 130kcals

Grey Band Pulls-Ups - 7, 8, 6, 6, 6

Workset 1 – 9 rounds in 15 mins
20 x 16kg KB DHS
5 x 8kg KB Press e/s
5 x 8kg KB Row e/s

Workset 2 - 1 round on the minute every minute for 5 mins
28 x 12kg KB DH Swings

Did some stretching then to help with the DOMS...