50 Weeks

narwog81

RE upper

3x10 band pullaparts
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 60kg
4x10 77.5kg

Military Press
1x10 20kg
4x10 50kg

1x10 +10kg Chin-ups
3x8 +10kg chin-ups
4x12 plate 9 face pulls

3x10 90kg BB Shrugs
3x15 BW dips

narwog81

Lower body warmup

Squats
1x10 20kg
4x8 60kg

3x10 +15kg weighted sit-ups

Deadlift
1x10 60kg
4x8 90kg

3x10 hanging knee raises

narwog81

1.12

6km easy run - 30mins

narwog81

ME Upper #6

3x15 scap push-ups
3x15 12kg KB swings
3x15 band pullaparts

A Bench
1x10 20kg
1x10 50kg
1x10 70kg
1x8 80kg
1x6 90kg
1x3 105kg

B DB Inc Bench
3x12 32.5kg

C1 4x8 90kg BB Row
C2 4x12 50kg cable face pulls

D1 4x8 24kg DB Curl
D2 4x10 90kg BB Shrug

narwog81

25min easy run - 5km

narwog81

RE upper

3x10 band pullaparts
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 60kg
4x10 80kg

Military Press
1x10 20kg
4x8 52.5kg

4x8 +10kg chin-ups
4x12 50kg face pulls

3x10 90kg BB Shrugs
3x10 20kg DB curls


Deload week definitely coming at the right time, upper back could do with a break.

narwog81

5km tempo run - 19.54

Avg HR - 165

Avg Pace - 3.59


First time to stretch the legs in a while, did 2miles in 12.20, happy to be in and around <4min pace.

narwog81

rest week

Monday

PT session to get advice on programming and a kick up the ass about sorting my mobility and flexibility problems.

As expected hip flexors and glutes are the main problem as well as IT bands and quads. Calves and upper body not in too bad shape. Priority is the glutes so I'll get my hands on a hard ball of some sort and start battering them.
Did some work on technique too - very quad dominant on cleans, KB etc so really have to focus to get my hammers etc working.

Phase 2 of training starts next week, right now looks like it'll be 3x 6 week blocks of different focus and intensity with a rest week after each. Reasonably happy with Phase 1 of the training plan, am relatively lean and strong and while I still have remaining issues to be resolved at least I have a platform to work from.

Week 1 of 2.1. starting Monday will consist of 4x strength/Metcon sessions and 3/4 easy/pace runs per week. Strength will target the posterior chain and try get my glutes and hamstrings involved. Runs will aim to build mileage and aerobic capacity as before, I'll let the metcons look after raising my heart rate. Added to this will be 3/4 specific rolling and flexibility sessions with the odd core session too. Going to try put the mobility work on an equal par mentally with the other sessions because I've been talking about it for long enough now and it's time to just shut up and get on with it.

2.2 will hopefully raise the intensity both on the conditioning and endurance work while the last 6 weeks of 2.3 should continue with the endurance base while startling to add some specific training.Will take a break then to recharge and then hit the summer of love with good energy and focus to kick into specific work leading up to September.


Today

6km easy run - 27.45

Avg HR - 147

Avg Pace - 4.37

narwog81

800m run

10x
5 pull-ups
10 push-ups
15 squats

800m run

About 21mins

Alf Veedersane

narwog81 wrote: »

800m run
10x
5 pull-ups
10 push-ups
15 squats
800m run

About 21mins

I presume the ten rounds refer only to the pull ups, push ups and squats?

Either that or you're training for Rio

narwog81

Alf Veedersane wrote: »

I presume the ten rounds refer only to the pull ups, push ups and squats?

Either that or you're training for Rio

Haha yeah it's half of a Crossfit workout called murph, 10miles worth of 800m intervals, rudisha himself couldn't even do it!

narwog81

6km easy run - 29.30

Avg HR - 125

Avg Pace - 4.55

narwog81

2.1.1

Confirmed program details with PT and did a sample of the metcons to get some work in. Kick off the program for the first 6 weeks tomorrow.

5.10.15.10.5 reps for time

airdyne bike
24kg KB swings
HR Pushups
squats

7min

2x w/ 1.1 rest
250m row
15 BW ring rows
10 floor sprawls

1min40 per round


second session

7km recovery run - 36.05

Avg HR - 129

Avg Pace - 5.08

narwog81

5km easy run - 23.01

Avg HR - 141

Avg Pace - 4.36

narwog81

foam roll and stretch

Bench Press 1RM

1x10 20kg
1x3 60kg
1x2 85kg
1x1 95kg
1x1 105kg
1x1 115kg PR
1x1 117.5kg PR

Deadlift

1x8 60kg
1x5 100kg
1x5 110kg
1x5 120kg
1x5 130kg
1x5 140kg

5x
10 pullups
10 squats
10 pushups
10 lunges

narwog81

1RMs JAN 2014

BW: 85kg

Bench: 117.5kg
Squat: 120kg
Deadlift: 170kg
Military Press: 70kg

Happy with these bar the squat, knee is feeling solid again so that should improve to 130-140 relatively quickly.

narwog81

5x10 back extensions
5x10 knees to elbow

Squats
1x10 20kg
1x5 60kg
1x5 70kg
1x5 80kg
1x5 90kg
1x5 100kg

5x10 BW dips

3x
500m row
21 24kg KB swings
12 pull-ups

12min10

narwog81

2.1.2

6km easy run - 28.10

Avg HR - 152

Avg Pace - 4.41

narwog81

45min Stretch and foam roll

session 2

A1 5x 20sec side planks
A2 5x 20sec handstand holds

B1 5x6 20kg DB step ups
B2 5x6 30kg DB Row


3,6,9,12,15 reps

Burpees
15kg DB Pushpress

6.15

narwog81

Competition trial

Max reps in 1min

Chin-ups - 24
Push-ups - 45
Knee raises - 53
40kg Bench - 55
Tyre flip - 16
Basketball throws - 7

100kg prowler push - 110m

1000m shuttle run (50x20m) - 4.41


Finished joint 3/13 participants - 8 man team for unknown competition on saturday

narwog81

Saturday

Team competition

Stretcher hill run
Blindfolded maze
Loaded obstacle run
Max team pull-ups in 10mins
Precision throwing
Catch the flag sprints
Curl/press/darts
Water carry

Finished 4th from 8. Highlight was 667 team chin/pullups in 10mins.

narwog81

6.1.3

6km easy run - 29.30

narwog81

Stretch and roll

A1 5x 20sec side planks
A2 5x 20sec handstand holds

B1 5x6 22.5kg DB step ups
B2 5x8 80kg BB Row

5-10-15-10-5 reps for time:
Calorie row
25kg KB swing
Squat
HR push-up

Time: 7.38

narwog81

Stretch and roll

A1 5x15 10kg sit-ups
A2 5x20 band pullaparts

B1 Deadlift
1x8 60kg
1x5 100kg
1x5 110kg
1x5 120kg
1x5 130kg
1x5 140kg

B2 Dips
1x8 BW
3x5 +10kg
2x5 +15kg

Metcon

3 rounds with 2min rest

250m row
15 24kg KB swing
10 floor sprawls

1.53
1.45
1.44

narwog81

Stretch and roll

A1 5x10 hollow rocks
A2 5x20sec (each side) 16kg OH farmers walks

B1 BB reverse lunges

1x6 20kg
1x6 30kg
1x6 40kg
1x6 50kg
1x6 60kg

B2 weighted pull-ups

1x5 +5kg
3x5 +10kg
1x5 +15kg

6 rounds

5x 80kg Deadlift
12x lateral bar hops
8x 16kg KB snatch (each side)

Time: 9.33

session 2

5km pace run - 22.01

Avg HR - 160

Avg Pace - 4.23

narwog81

Stretch & roll

Bench
1x8 60kg
1x8 70kg
3x5 90kg
2x5 100kg
1x2 110kg

5x5 60kg close grip bench

5x5 60kg BB row

5x10 BW dips

3x10 20kg DB Curls

narwog81

Hill intervals

1km warmup

4x400m w/ 400m walk recovery

Avg HR - 160

Avg Pace - 2.20

1km cool down

session 2

30min foam roll

A1 5x10 knees to elbow
A2 5x10 X-band walks

B1 5x5 25kg DB Pushpress
B2 5x10 10kg back extensions

narwog81

6.1.4

5km tempo run - 20.10

Avg HR - 159

Avg Pace - 4.01

narwog81

A1 5x 30sec side planks
A2 5x 30sec handstand holds

B1 5x6 27.5kg DB step ups
B2 5x8 40kg DB Row


21,18,15,12,9,6,3 reps for time

40kg BB push press
anchored sit-ups

Time: 8.05

session 2

8km easy run - 37.50

Avg HR - 147

Avg Pace - 4.43

narwog81

5km easy run - 24.10

Avg HR - 147

Avg Pace - 4.50

session 2

Stretch & roll

A1 5x15 12kg sit-up
A2 5x20 band pullaparts

B1 Deadlift
1x5 60kg
1x5 110kg
1x5 120kg
1x5 130kg
1x5 140kg
1x5 150kg

B2 5x5 +20kg dips

4x w/ 2min rest

20 18" box jumps
15 40kg Deadlift high-pulls
10 10kg DB Pushpress

1.50
1.42
1.30
1.45