Starting from scratch again

narwog81 · 11-05-2013 11:19am

7km easy run - 33.00

Avg Pace - 4.42

narwog81 · 13-05-2013 6:10pm

Bench press 1RM test

Scap pushups
Band pulls parts
Medball chops

Bench Press
1x15 20kg
1x8 50kg
1x3 70kg
1x2 80kg
1x1 90kg
1x1 100kg
1x1 110kg
1x1 112.5kg PR
3xF 115kg

115kg was nearly there, got it off the chest all 3 times but couldn't lock it out.

Weight is 85kg, previous max was 105 at 90kg so happy but expected more based on a reasonably easy 100x5 two weeks ago.

narwog81 · 14-05-2013 9:46am

5km pace run - 22.15

Avg Pace - 4.26

narwog81 · 15-05-2013 3:17pm

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x10 100kg rack deadlift
A2 3x12 swissball pushup
A3 3x12 inverted row

B1 3x6/6 15kg DB SLDL + row
B2 3x5/5 7.5kg DB pushup and rotate
B3 3x10 50kg lat pulldown (squat position with band around knees)

narwog81 · 16-05-2013 3:19pm

5km easy run - 24.10

Avg Pace - 4.50

narwog81 · 17-05-2013 3:22pm

8km pace run - 35.20

Avg Pace - 4.24

narwog81 · 21-05-2013 11:59am

5km easy run - 23.02

Avg Pace - 4.35

narwog81 · 21-05-2013 5:44pm

Pm

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x6 110kg rack deadlift
A2 3x15 swissball pushup
A3 3x8 BW Pullup
A4 3x10 medball mountain climbers

B1 3x6/6 15kg DB SLDL + row
B2 3x5/5 7.5kg DB pushup and rotate
B3 3x10 55kg lat pulldown (squat position with band around knees)

narwog81 · 22-05-2013 6:06pm

5km tempo run - 20.04

Avg Pace - 4.01

narwog81 · 23-05-2013 6:00pm

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x6 110kg rack deadlift
A2 3x20 swissball pushup
A3 3x8 BW Pullup
A4 3x20 medball mountain climbers

B1 3x6/6 15kg DB SLDL + row
B2 3x5/5 10kg DB pushup and rotate
B3 3x10 60kg lat pulldown (squat position with band around knees)

3x6 100kg BB Shrug
3x30 situps

narwog81 · 25-05-2013 12:24pm

7km easy run - 32.20

Avg Pace - 4.36

narwog81 · 27-05-2013 2:15pm

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x8 110kg rack deadlift
A2 3x20 swissball pushup
A3 3x10 BW Pullup
A4 3x20 medball mountain climbers

B1 3x6/6 15kg DB SLDL + row
B2 3x5/5 10kg DB pushup and rotate
B3 3x8 65kg lat pulldown (squat position with band around knees)

narwog81 · 28-05-2013 7:48pm

8km pace run - 35.48

Avg Pace - 4.28

narwog81 · 29-05-2013 1:36pm

6km easy run - 28.15

Avg Pace - 4.42

narwog81 · 29-05-2013 8:22pm

Pm

ME Upper

3x10 medball chop
3x10 scap pushups
3x10 bandpullaparts

Bench Press
1x15 20kg
1x10 60kg
1x10 70kg
1x10 80kg
1x6 90kg
1x3 95kg
1x3 100kg

2x10 32.5kg DB Inc Bench Press

3x10 70kg BB row

3x10 80kg BB Shrug
3x10 20kg DB Curl

narwog81 · 30-05-2013 7:49pm

5km easy run - 23.46

Avg Pace - 4.45

narwog81 · 30-05-2013 7:57pm

Pm

Rehab

3x10 medball chop
3x10 medball SLDL
3x10 medball squat and press
3x10 scap pushups
3x band monster walk

Foam roll and stretch

A1 3x10 15kg DB front squat
A2 3x band side crawls
A3 3x 6/6 20kg single leg cable row

B1 3x6/6 15kg DB SLDL and row
B2 3x20 20kg single leg cable punch
B3 3x6/6 20kg Kneeling woodchop

Knee responded pretty well to the rehab, reckon its a case of bone bruising as opposed to meniscus/cartilage damage, going to pick up the rehab and add some band work, next appointment in 2 weeks.

Going to keep trying to add some ME work wherever possible and starting a 10km running program Monday, will take the tempo/interval stuff fairly easy for the first few weeks until I'm feeling comfortable again.

narwog81 · 04-06-2013 6:43pm

6km easy run - 29.25

Avg Pace - 4.54

narwog81 · 05-06-2013 1:32pm

Rehab

3x10 medball chop
3x10 medball SLDL
3x10 medball squat and press
3x10 scap pushups
3x band monster walk

Foam roll and stretch

A1 3x10 18kg DB front squat
A2 3x band side crawls
A3 3x 6/6 20kg single leg cable row

B1 3x5/5 18kg DB SLDL and row
B2 3x20 15lbs single leg cable punch
B3 3x6/6 20kg Kneeling woodchop

narwog81 · 06-06-2013 6:30pm

6km easy run - 27.31

Avg Pace - 4.31

narwog81 · 11-06-2013 11:23pm

5km easy run - 25.00

Avg pace - 5.00

narwog81 · 12-06-2013 6:46pm

rehab

3x10 medball chop
3x10 medball SLDL
3x10 band pullaparts
3x10 scap pushups
3x band monster walk

A1 3x6 120kg rack Deadlift
A2 3x20 swissball push-up
A3 3x20 medball mountain climbers

B1 3x20 17.5kg DB Squat
B2 3x10 BW chin-ups
B3 3x6/6 17.5kg DB SLDL

narwog81 · 13-06-2013 5:24pm

6km easy run - 27.38

Avg Pace - 4.38

narwog81 · 14-06-2013 7:33am

Rehab

3x10 12kg KB swing
3x10 12kg KB Squat to OH press
3x4/4 12kg KB fig 8s
3x10 12kg KB reverse lunge

A1 3x10 20kg KB DL high pull to squat
A2 3x3 crawls with clock pushups
A3 3x6/6 25kg SL cable row

B1 3x4/4 16kg Reverse lunge to SLDL
B2 3x15 5kg squat and med ball throw
B3 3x8/8 25kg Cable high pull

narwog81 · 14-06-2013 6:14pm

5km pace run - 22.25

Avg Pace - 4.25

narwog81 · 16-06-2013 3:18pm

8km easy run - 38.09

Avg Pace - 4.46

narwog81 · 18-06-2013 5:36pm

8km easy run - 36.46

Avg Pace - 4.35

narwog81 · 19-06-2013 12:32pm

5km tempo run - 20.50

Avg Pace - 4.10

narwog81 · 23-06-2013 6:04pm

5km pace run - 21.24

Avg Pace - 4.16

narwog81 · 24-06-2013 6:03pm

Rehab

3x10 16kg KB swing
3x10 16kg KB Squat to OH press
3x4/4 16kg KB fig 8s

A1 3x10 20kg KB DL high pull to squat
A2 3x20 med ball mountain climbers
A3 3x6/6 25kg SL cable row

B1 3x4/4 16kg Reverse lunge to SLDL
B2 3x15 swissball push-ups
B3 3x6 100kg deadlift

narwog81 · 25-06-2013 5:08pm

8km easy run - 37.37

Avg Pace - 4.42

narwog81 · 26-06-2013 5:46pm

Crossfit

Bench Press
1x10 15kg
1x10 60kg
4x5 90kg

4x5 BW+10kg Pull-ups

3x
20 40kg Pushpress
500m row

Time: 9.56

narwog81 · 27-06-2013 5:16pm

9km easy run - 42.16

Avg Pace - 4.41

narwog81 · 29-06-2013 2:29pm

1000m row - 3.50

3x10 16kg KB swing
3x10 16kg KB squat to OH press
3x4/4 16kg KB fig 8s

3x6 100kg Deadlift
3x20 medball mountain climbers
3x20 swissball push-ups

3x10 60kg BB row
3x20 push-ups
3x10 20kg KB high pull to squat

narwog81 · 30-06-2013 8:22pm

5km easy run - 23.20

Avg pace - 4.40

narwog81 · 01-07-2013 6:58pm

8km pace run - 35.52

Avg Pace - 4.28

narwog81 · 03-07-2013 5:50pm

5km easy run - 24.58

Avg Pace - 4.59

narwog81 · 04-07-2013 3:49pm

6km pace run - 26.26

Avg Pace - 4.24

narwog81 · 08-07-2013 5:25pm

7km easy run - 31.30

Avg Pace - 4.30

narwog81 · 09-07-2013 4:41pm

6km easy run - 27.30

Avg Pace - 4.35

narwog81 · 11-07-2013 1:52pm

6.5km easy run - 30.00

Avg Pace - 4.40

narwog81 · 13-07-2013 12:05am

6.7km pace run - 30.00

Avg Pace - 4.29

narwog81 · 22-07-2013 2:35pm

3 x 30min easy runs - 6/7km

narwog81 · 06-08-2013 3:42pm

4 x 30min easy runs - 6/7km

20min pace run - 4.5km

narwog81 · 08-08-2013 5:25pm

2hr easy cycle

narwog81 · 13-08-2013 10:31am

Fitness test

60 push-ups
46 sit-ups
12.15 3.2km run

narwog81 · 07-09-2013 10:38am

6km easy run - 28.30

Avg HR - 143

Avg Pace - 4.45

narwog81 · 01-10-2013 4:48pm

5km easy run - 23.05

Avg HR - 138

Avg Pace - 4.37

narwog81 · 02-10-2013 3:51pm

1000m row - 4min

4x10 27.5kg DB Bench Press

4x8 60kg Inc BB Press

3x6/6 45kg T-Bar throws

3x8/8 16kg KB C+J

3x8 60kg BB squat

narwog81 · 09-10-2013 1:17pm

Tuesday

25min run

Wednesday

Bench Press
1x10 20kg
1x10 60kg
1x10 70kg
3x5 80kg

Deadlift
1x8 60kg
3x6 100kg

4x8 25kg Inc DB Press

3x6 40kg Front Squat

3x10 15kg DB Curls

3x10 BW Dips

Starting from scratch again

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