No one ever drowned from their own sweat!

Bill Starr Week 1 Day 3

2012-02-11T08:26:00.000-08:00

Squat
20kgx5
20kgx5
30kgx5

32.5kgx5
35kgx5
37.5kgx5
40kgx5
42.5kgx5

Incline Bench - realised I did a normal bench last session when it was meant to be incline, so did it today instead.
20kgx10
20kgx10

25kgx5x5

Row
53kgx5x5

Bicep Curls
10kgx3x8

Tri Ext OH Plate 10kg
3x8

5k run: 26:11

Bill Starr Week 1, Day 2

2012-02-09T08:31:00.000-08:00

Squats
20kgx5
20kgx5
30kgx5
35kgx5x5
- overall these were grand, but came off my heels on 2 reps in the second set. More a case of not concentrating though and fixed them up for the remainder.

Bench
30kgx5
30kgx5
35kgx5x5
-flew through these pretty quickly.

Deadlift
-didn't go through these so quickly..haha!
70kgx5
70kgx5
80kgx5

85kgx5x5
- Jesus the deadlifts today were a bit of a shock to the system!! In a good way though! I just realised it's been MONTHS since I DL'ed anything over 55/60% in a 5x5 rep scheme. Having chalk and not worrying about my grip made a big difference to the last time I DL'ed too - never realised what a big diff it makes.

Assistance
Pull Ups ... - HAHAHAHAHAHA - no.
I managed 2 reps of CHIN UPs, and that was it. This doesn't bode well! Ended up switching over to inverted rows, not a hope was I getting 3 sets of pull ups. I really should put more of a focus on these again; it's not having the bands that's screwing me over, haven't really worked on them much.

Inverted Rows
3x8reps

28kg KB Side Bends
3x10reps e/s

Grand session - happy out.

Fuck you cardio...fuck you!

2012-02-08T08:21:00.000-08:00

Was feeling a bit lethargic yesterday so went for a run instead of a hell for leather conditioning session, my 5k time is still pretty shite; I'd like it sub 25 - but considering I run once in a blue moon I'm not too concerned!

5k - 26:27

Bill Starrs Advanced 5x5

2012-02-05T12:43:00.000-08:00

I've decided to run with this for a while and see if I make any gains from it. Day 1 went well, which is already an improvement from my Smolov attempt! ;)

Working off the following current PRs
Deadlift 130kg
Squat 60kg
Bench 50kg
Row 90kg - this is a guesstimate based off my 5rm,
Incline Bench - ? Going to have to check this one, I've never incline benched before so not sure what it'll be like.

The numbers are weird, 'cause I had to convert them to kg and then round them off. Hopefully it won't make that much of a difference being out a pound or 2, they're rounded off to the higher no. anyway.

Day 1
Squats
20kgx5
20kgx5
30kgx5
35kgx5

40kgx5x5
- these went up fairly easy. The second set felt a bit dodgy, but I think I just set up with the bar a bit low and it put me off. No grinders, no 'fuck I suck at this' reps, and no falling over. So all in all, felt like a strong set. No fatigue at all.

Bench
- this was very very easy. I'm a bit concerned that I've set the weight too low. BUT my 1rm is 50kg, and these are the numbers it gave me based on that... so I don't know! Maybe it's because it's just Day 1, we'll see. But really didn't feel I got anything from it. Reps flew up.

27.5kgx5
30kg x5
32.5kgx5
35kg x5
37.5kgx5

Barbell Row
50kgx5
55kgx5
57.5kgx5
60kgx5
65kgx5

Assistance/Core
KB Side Bends 28kg
5x10reps e/s

Crunches
3x20reps

I was meant to do Hyperextensions, but there isn't a hope in hell I'm getting on that dinosaur of a machine in my gym - I barely touched it and it wobbled like Beth Ditto!

Might replace them with SLDLs..going to have a wee look online for sub suggestions. Anyone with any ideas feel free to share!

It's nice having a structure with goals in mind again, but today really felt a bit too easy. We'll see if I'm still saying that in a weeks time though!

Rowing
150m/45sec break
(secs)
31
31
31
31
31
32
31
33
33
34

Awesomeness...

2012-02-05T12:22:00.000-08:00

Much as I love deadlifting, this shit is just too fucking cool for school...

Misconceptions about women and weight training..

2012-02-03T06:33:00.000-08:00

I find myself constantly frustrated and disappointed with some of the negative views held towards women involved in weight lifting. Mostly, I move in circles where women becoming strong and powerful is an amazing and inspirational thing, but now and again I come across some completely ignorant misconceptions which drive me crazy!

Today, I had a chick try to tell me that I have a 'warped sense of the ideal body' because I'm a 'health and fitness fanatic', and that women who lift weights look 'gross'. She then proceeded to send me photos of female bodybuilders, which had absolutely no relevance to the conversation at all; I did try to educate her on the matter, but it fell on deaf ears. So I simply responded with this photo of Marianne Kane, which I believe says it all really. What woman wouldn't want to look like that?! :) To follow Marianne, please go to

http://myomytv.com

Decisions Decisions...

2012-02-02T06:37:00.000-08:00

My head is completely and utterly wrecked.

The following range of conflicting points have all been made to me in the past few days:

1. I've been over-coached to a point - in that I haven't learned on my own which is now my main issue. I need to be cued, and fall apart trying to cue myself.
2. My technique is the problem, not strength
3. Doing more intense squatting i.e. Smolov will help get rid of bad habits
4. Doing more intense squatting i.e. Smolov will ingrain bad habits
5. I should do Bill Starrs advanced 5x5
6. I should do Bill Starrs intermediate 5x5
7. I should just rep 5x5 and work on light weights/technique
8. I should do Smolov and progress the weight and work on technique
8. My squats look sh1te
9. My squats don't look too bad
10.Everything is overthought and over-cued (probably the only general consensus!)

Tried to just work off the 3 cues today - get 'tight', chest out, knees out. I noticed that the first thing I normally do is stick my ass out -so I concentrated on just dropping down instead. Now, I'm taking 'get tight' to mean keeping everything together so that it's one movement, and the way I did that was keeping my abs tight.

Worked up to 40kg like that and it was feeling better, but once I hit 40 it started to go on me. I started coming off my heels and going forward. So dropped back down to 30kg, did another 5x5, and worked back to 3x5 at 35kg. Narrowing my stance a bit helped too.

Going by that, I'm not sure there's much point in me doing Smolov and getting progressively heavier if I'm going to be repping the way I was at that 40kg. It wasn't terrible, but the 30/35kg was better. Might be better to focus on getting it right at 50% first - much as it pains me On the other side, I could nail it at 50% and then be fcukd soon as I try to move up to 70/80%, so could wind up a waste of time!

Also, the fact that I can't find a 5x5 in Metric is pissing me off. Pounds scare me.

Squat
20kgx5
20kgx5
20kgx5

30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

35kgx5
35kgx5
40kgx5

30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

35kgx5
35kgx5
35kgx5

-It's kinda hard to focus on your squat when a guy decides to take a fecking half hour rest on the bench right behind your ass!

Chins
x2
x2
x1
- less said the better!!!

Barbell Row
50kgx5
60kgx5x5 - easy enough

Bench
30kgx10
40kgx5x5

28Kg KB Side Bends
3x10reps

Bicep Curls
10kgx5x10reps

Going to go for a run later, treadmills were all in use in the gym.

2012-01-31T09:04:00.000-08:00

Deadlift
60kgx5
60kgx5
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5
80kgx3
80kgx3
80kgx3
- legs weren't the sprightly-est with the oul DOMS kicking in today.

DB Lunges e/s
10kgx10
15kgx10
15kgx10
15kgx10
15kgx10/6 - grip went.

Bench
30kgx10
30kgx10
40kgx5x5

Side Bends
28kg KB
5x10reps e/s

Bicep Curls e/s
10kgx5x10reps

Mondays disaster...

2012-01-31T04:40:00.000-08:00

I really want to work with a proper progressional structure to get my squat up, so I figured 1+1 = Smolov, but after yesterdays disaster of a session , and advice from a few people, I've decided against it.

My reps are still really hit and miss at the moment, and I need to focus on consistency over numbers...boring as it is :/ I still really want something other than 5x5 though, as I don't feel I push myself weight wise with it, but I'll stick with it for now as it seems pushing the weight is the last thing I should be doing.

Squats

42.5kg

Step Ups 10kg

5x10reps

OneArm Rows

25kg 5x10reps

Flat DB Bench

18kg

x10

- not happy.

28kg Side bends

5x10reps

DB Bicep Curls seated

10kg e/s

3x10reps

It appears the downside of building an ass is living with a belly...

2012-01-25T09:31:00.000-08:00

...... Fuck that shit! bye bye belly, hello conditioning!!

15 min work block
KB Squat 28kg x 5
Push Press 25kg x 10
Crunches x 10
11 rounds

Rowing 150m/30sec break
30sec
31sec
31sec
32sec
32sec

15 min work block
One Arm Rows 22.5kgx10
Press Ups x 5
Side Bends KB 28kgx10 e/s
8 rounds

I then decided running would be a good idea, and 5 mins in was thinking 'oh yay, I missed running!'.

...10 mins in, I wanted to fucking kill myself.

3k run: 15:07

MORE squatting!!

2012-01-18T13:20:00.000-08:00

Back Squat

20kgx5

35kgx5

30kgx5

40kgx5

-these felt a bit awkward so stayed at 40, but then I realised I was using a close grip out of habit! agh! Widened it out and the last 2 sets were sweeeet :)

40kgx5

Leg Curls

5x10

One Arm Rows

22.5kgx10

25kgx10

KB Side Bends 28kg

3x10reps

Flat Bench

17.5kgx5x10!! :) That's a set/rep PR for me :) Felt strong too!

OH Plate Tri Ext

10kg x 3 x 15reps

Saw a guy basically hunchback deadlifting whilst trying to show his friend how to DL at the same time, but didn't want to interfere so just suggested they use the bigger plates. Figured I'd leave it at that, but then they came back over and ended up helping them out a bit, and they actually got way better! Yay! :) :)

Time to put the fun back into training....

2012-01-14T10:12:00.000-08:00

Lately I've been feeling pulled in a million different directions with training goals/direction/diet... So I've decided to make everything simple...and just enjoy myself again.

For the next while I'm saying fuck what's written down on paper and what works/doesn't work for other people. I'm going to take each session as it comes, push myself on the days I feel like can, and hold back on the days I'm wrecked. The plan is to stop overthinking everything and what works/doesn't work, and figure out what works for me.

Dietwise. cutting down from over 300g carbs daily to 100g obviously didn't work well. So, I'm going to reduce them bit by bit and figure out where my benchmark is. I'm pretty sure it's within the 150g-200g range. I'm at about 100g today so far, with 80g before training and I felt a whole lot stronger than my last session.

Worked on squats for a good while today, started off a bit shaky but I played around with my stance and they were feeling pretty smooth by the end of the session. Very happy with the set at 40kg form/depth wise - if I went any lower I'd have been going through the floor!

Back Squats
20kgx5 - started of with a shite set up, reverted back to my old way, and knees turned inwards/nearly fell over - no surprise there.
20kgx5 - checked hand position, focused on more control going down.
35kgx5
30kgx5
40kgx5
50kgx3
50kgx1 - felt dodgy, re-racked
50kgx3
50kgx2
- the 50's just weren't feeling 'right', so dropped down to 40kg to try get my technique sorted

40kgx8x3reps

- first 2 sets felt shady, so narrowed by stance a bit, and the rest felt damn smooth!! Very very happy with these :)

No real fatigue, they went up pretty easy, so went up to 45 for another set

45kgx3x3
- not as happy with these, leaning a wee bit forward I think.

I really want to keep the depth, I know I only need to break parallel but I figure if I can keep the reps low now, they'll still be low enough if they get a bit higher when I start going heavy.

Bench
- wanted to test this today as I haven't tested it in about 8 months. It's still freaking 50kg, which is kind of annoying, and the thing is I've no idea how to get that up. But to be honest I'm not really that bothered about my bench - which prob sounds kind of bad! That said, it'd need to go up a bit.

30kgx5
40kgx5
45kgx3
50kgx1 - too high
50kgx1 - better

Dropped back to 40kg then
40kg 5x5

One Arm Rows e/s
22.5kgx10
22.5kgx10
25kgx3x10reps

Side Bends
28kgx3x10reps

2012-01-12T02:06:00.001-08:00

Worked on mobility and squatting, worked up to 50kg and was pretty wrecked so left it at that.

2012-01-10T13:53:00.000-08:00

Got halfway through a conditioning block before I thought I was going to pass out. Tried the rower then but wasn't happening. Wrecked. It's obviously due to cutting the carbs, I've dropped over 200g daily past few days. Been down to around 100g(50g before training), and thought I was getting away with it, but I need to be hovering in around 150-200g a day - should have learned my lesson last time. Kcals are obv way down too. It's a sickener though because it's not like I'm starving or anything, just stupidly weak and tired...

WEH.

Just need to get a proper balance with training/eating patterns again.

Kicking obesity to the curb.... kinda :P

2012-01-08T10:47:00.000-08:00

conditioning.... tough.

15min block
25kg Push Press x 10
20kg One Arm Rows x 10e/s
Crunches x 10
7 rounds

Rower
- figured I'd go with 5 instead of 10 and push hard, wanted to break my 31sec, didn't happen on the first row - so decided to go for consistency instead Happy out with this.

150m/45sec break
31sec
31sec
31sec
31sec
31sec

15min block
50kg Barbell Row x 5
Press Ups x 5
24kg KB Side Bends x 10 e/s
9 rounds

Rower
250m - 50sec
250m - 53sec
.... then I died

(my bright idea was a 1000m row, didn't work out)

Still happy with today though, pushed hard through it. Aside from the dying part.

Plan now is I'll be working on my strength stuff with Henners, and throwing my cond sessions alongside that. Don't want to drop the cond at the mo as I really want to lean out a bit, but I'll be dropping it in the run up to the GPCs. Diet is sorted. Going to log my fitday stats for a week or 2 aswell to keep me in gear. If I get back to 71/72kg and drop the bf I'll be happy enough. Haven't weighed myself in a while, was 72.8 last check, but I've a nasty feeling I've gone up a kg or 2 since. If I checked today, it'd have pissed me off and I wouldn't have got a good session in

oh hello back squat, I've missed you....

2012-01-07T10:15:00.001-08:00

Today I resurrected my squat Worked on it with Henners out in Ironside today and basically started from scratch.

Started off with some mobility stuff - i.e. ouchies

Then practiced not falling over with a pvc pipe...

Then practised not falling over with an empty bar...

Then shut up and listened and changed my tech from wide stance/low bar to med stance/high bar

Did some box squats/light sets

Then..
20kgx1
25kgx1

30kgx1

35kgx1

40kgx1
42.5kgx1
47.5kgx1
52.5kgx1
57.5kgx1
60kgxFail.... basically squatted, freaked myself out, and sat there thinking 'oooohh fcuk' til I was rescued

Then
60kgx1 - yay!

30kgx5x3reps to finish

Lots of work to do, but my form and depth feels better than it's ever been. Hopefully onwards and upwards from here.

Goblet Squats.. not sure what weight
5x10reps

Feeling alot more optimistic now

__________________

Upper body (toe fucked)

2011-12-28T08:44:00.001-08:00

Upper body

Surprisingly sore from yesterdays session.

Chins
x3
x3
x2
x1
- disaster

Military Press
20kgx5
25kgx5
25kgx5
25kgx5
Push Press
30kgx5
35kgx4 (dammit!)
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5
- Not sure what the story was with the 35, but the 30 was going up easy enough. Haven't done a barbell push press in a good while, but thought I'd be hitting 35kg 5x5

Bench
20kgx5
30kgx5
40kgx5
40kgx5
45kgx4
40kgx4
40kgx5
- serious WTF here. 45kg 5x5 was moving easy a month ago.

One Arm Rows e/s
20kgx10
25kgx5x10reps
- again, felt harder than normal. Figured I'd start failing if I went for the 30's.

DB Tri Ext
- tried these, but they felt weird as fcuk. I basically couldn't feel anything doing them?? I remember doing them in IP and finding them tough so not sure what I'm doing wrong - just felt awkward.

OH Plate Tri Ext
x10
- my arms stopped working after that set?!
28kg Side Bends
5x10reps

Sit Ups with 10kg plate
5x10reps

Figured I'd hop on the bike for a bit of cardio at the end of it, but I never realised RAW don't have one! Shows how observant I am....

2011-12-27T05:53:00.001-08:00

Had to train with a suspected broken toe (again!); managed to do this last night, but really wasn't up for a 10hour wait in A&E. Going to leave it a few days and see.... really don't want to fork out 50quid just to be told it's broken - they can hardly put it in a cast like!

[IMG][/IMG]

Front Squats
20kgx5
30kgx5
40kgx5
45kgx5x3reps
- these were tough enough today, wanted 50kg 5x5, but once I put on the 45 I knew it wasn't happening. Prob summat to do with having been sick/not training/broken toe.... excuses excuses!

Leg Curls
No.5
x10
x10
x10
x10
x8 - bit of a struggle with this set.

Side Bridging
30secs e/s x 3

Flat Bench
15kgx10
18kgx5x5 PR Only a wee pr of 1kg, but I'm taking what I can get today! They felt fairly strong too.

Barbell Row
50kgx8
60kgx5x5 - simples

Side Bends
28kgx5x10reps e/s

OH Tri Plate Ext
10kgx20/15/15

I really want to add in more isolated tricep work, don't feel I get a whole lot from the plate exts.

I'm happy enough with my arms but I feel like my biceps are pretty visible in comparision to my lack of tricep definition... And yes I'm aware I sound vain - but I want nice defined triceps dammit!

15/12/11 -

2011-12-19T05:49:00.001-08:00

Sinuses are attacking me at the moment, not a happy bunny.

Went for a run down the canal last night... and was fit to jump in by the end of it.

Looked up the S&C joint I was talking about but don't think it's for me, not really into the whole classes thing. I'd like to train with people doing similar things, but don't really like the idea of being limited to classes.

Not sure about the IDFPAs, bit too soon after Christmas and I'd only being doing for DL and Bench. Might focus on GPC as a benchmark to try get my back squat sorted and another 10kg on my DL. That gives me a good 6 months at least. Definitely doing it though, I need a goal.

11/12/11

2011-12-19T05:48:00.003-08:00

Was away Fri/Sat, got up for a run this morn and hit the gym this afternoon but it wasn't particularly fruitful......

5k jog

....the swans in the canal were moving faster than me.

15min block

5 KB Squats 28kg

10 One Arm Rows 22.5kg

10 Press Ups

9 rounds

- usually get 11 rounds on this, and admittedly wasn't even terribly hard, I just wasn't arsed - what a load of bollox.

Rowing 150m/30sec

31sec

31sec

32sec

32sec

35sec

35sec

- zero energy, got pissed off, went home.

I'm seriously considering joining the S&C place in Harolds X when I've the money; I'm grand doing strength sessions on my own but when it comes to conditioning I work alot harder when I'm training with someone. Won't be joining anywhere til after xmas though. I'll be gym-less for a week next week as el broko til payday so prob just do a bit of running (/puke).

I need some direction in my training again. Hell I'd even for for a PL comp if I thought I could get my back squat sorted again, it'd give me something to work towards.

I'm bored....

8/12/11

2011-12-19T05:48:00.001-08:00

Busy week, but got in for a strength session yesterday.

Bit of a backwards/roundabout session as gym was packed, and was waiting on squat rack for a bit too so had to rejig things.

Warm Up + Chins 3x3

DB Flat Bench15kgx10

15kgx10

17.5kgx10

17.5kgx10

17.5kgx10

17.5kgx10

17.5kgx6

KB Side Bends28kgx5x10reps e/s

Front Squat

20kgx8

30kgx5

40kgx5

50kgx5x3reps

Leg CurlsLevel 5

5x10reps

Barbell Row60kgx5x5

OH Plate Tri Ext

10kgx10

10kgx10

10kgx10

15kgx5 - faaaaill..I haz no triceps.

10kgx10

10kgx10

Seated Bicep Curls

12.5kgx10

12.5kgx8

12.5kgx8

12.5kgx6

12.5kgx5

- stuck in the bicep curls because I haven't done any in forever, because they're kind of pointless for me.......So eh, yeah to sum it up I'd no reason for doing them at all!

1/12/11

2011-12-19T05:47:00.003-08:00

15 min block

28kg KB Squat x 10

25kg One Arm Rows x 10 e/s

Press Ups x 10

11 rounds

-got a pain in my lower back/hip halfway through, weh.

Rowing 150m/30 sec rest

31

31

31

31

33

34

33

34

34

37

15 min block

15kg Flat DB Bench x 10

25kg One Arms Rows x 10 e/s

Sit Ups x 10

9 rounds

The niggle in my lower back was getting worse by the end of this so left out the last rowing block, felt the same as the issue I had earlier in the year and definitely not worth risking the whole malarky again!

29/11/12

2011-12-19T05:47:00.001-08:00

Bit of a backlog here......

Flew through this today as was in bit of a rush.

Deadlift

70kgx5

70kgx5

80kgx5

90kgx5

90kgx5

90kgx5

90kgx3

90kgx3

These actually felt really strong today which was unexpected cause I'm wrecked, but my grip let me down with the last 2 sets. Need to get some chalk sorted.

One arm rows

25kgx5x10

These felt harder that usual today. Didn't go for the 30. Weird..they're normally no bother.

Bench

30kgx2x10reps

40KGX5

45kgx5x5
These felt harder today too esp since they flew up last week. I blame the bench, someone was using my favourite one

Side bends

28kgx3x10reps

Oh tri extent

10kgx20

x15

x10

2011-11-26T08:59:00.001-08:00

Bit of a mental week, but moving bit nearer work/gym tomorrow, so happy days.

Front Squats
20kgx5
30kgx5
35kgx5
40kgx5
45kgx5

50kgx3
50kgx5
50kgx3
50kgx3
50kgx3 - I got stuck halfway up on the last rep for what seemed like forever, but managed to grind it out. Fcuking delighted with it, that one rep made my day. I missed the real grinders

Was going for a 5x5pr on the 50kg but I'm still happy enough with the set.

Leg Curls
No.6 x 8
No.5
5 x 10reps

Flat Bench
15kgx10
15kgx10

17,5kgx10
17.5kgx10
17.5kgx6
17.5kgx6
17.5kgx5
- should have stuck with reps of eight and got the 5 sets; I wanted to try for 10 just in case I got it, but started failing on the 3rd round.

Bridging
60sec
30sec
30sec
I don't know why I'm so sh1te at this, but I am. I think I just can't be arsed with it

Side Bends
28kgx3x10reps

OH Plate Tri Ext
10kgx20
10kgx15
10kgx10

More wrecked than I expected after the session, thought about throwing in a run but there was no way my legs were going anywhere but home!

2011-11-20T09:09:00.001-08:00

Deadlift
60kgx5
60kgx5
70kgx5
80kgx5
90kgx5
90kgx5
90kgx5
90kgx4 - this set felt a bit dodge
90kgx5

These were grand.

Side Bridging
60secsx3

Bench
20kgx8
30kgx8
40kgx5

45kgx5x5 PR

I was really surprised with the 45kg. I asked a guy to spot me, thinking I'd only get 3 reps, but the 5 just flew up! They felt so easy that I had to double check with one of the guys there that I was using the 20kg and not the 15kg one!

I think it might be something to do with the bar sitting at a better height too though, my set up is much easier on the bench in RAW rather than the one I was using in the other gym. Or maybe it's in my head! Either way, I'm happy!

One Arm Rows
22.5kgx10
25kgx10
30kgx10
30kgx10
30kgx10

Side Bends
28kgx5x10reps

I should prob start alternating with other abs work instead of obliques all the time, but I think I'm kind of addicted to the tightness I get on my waist from doing these - even if it only lasts a wee while! I don't know..it's just the only core exercise where I feel like I'm really benefiting from it.

OH Tri Ext
10kgx20
x15
x10

2011-11-18T07:30:00.001-08:00

The plan for the next while was to get back to a Strength/Condpattern..... but I reallllly wanted to leg press today, as I haven'thad access to one in ages... so I did a rep session with 60sec breaks.I think I need to revise my strength sessions a bit because if I leaveout the rep sessions completely then I'm missing out on pull ups/legpressing/ and lots of other fun stuff.... Or else I guess I could goback to the S/C/R scheme of things... ah **** I'm confused. This iswhat happens when I'm let think for myself!

Leg Press
70kgx10
80kgx5x10reps
This was definitely too easy, but I was bearing in mind that I'mdeadlifting tomorrow so didn't want to push it tooo much. I likes legpressing

Chin Ups
x3
x3
x3
x2
x2
- Not very happy with these. I'm the same weight as when I was gettingsets of 5 so I've no excuse either. I guess it's just that I haven'treally done them in a while. Need to get some bands and do themassisted for reps of 10..but that ain't gonna happen til payday. Hanleyhad something up on his blog about a progression system for them so Imight try that.

Rev Lunges
10kgx3x10sets
- my leg gave out on these, 2 more sets weren't happening.

Half Turkish Get Ups
5kgx10x3sets
- same leg issue.

Side Bends
24kgx5x10reps

DB Incline Flys
10kgx5x10reps
Easy - definitely up the weight next time

2k Run @11km/ph

This quad issue is going on too long now; I'm getting a bit fed up. Butit's not sore when I'm not training so it's obviously nothingserious...and forking out for a physio isn't an option at the mo sojust going to work around it for now.

Some chick was running sideways on a treadmill in the gym today...wtfis that all about? Was chatting to her after and she said she's doingplyometric training...go figure.

If at first you don't succeed......

2011-11-17T08:30:00.003-08:00

Decided I wasn't letting myself get away with yesterdays b1tch of a session, so put it down to a bad day and gave it another whack today.

Front squat
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5
40kgx5

45kgx5
45kgx5
45kgx5
45kgx5
45kgx5

Yeaaahhh babbbyy! My 1rm is 55kg, so pretty happy with this. Haven't repped 5x5 on a 45kg front squat in a while, if I've ever...?! Must go check. I usually do 1 or 2 sets of 5 and keep moving up in 3's then, but I really wanted a good 5x5 today. Very nearly quit at 3reps on all the sets out of habit, it's a while since I've proper pushed myself squatting. Didn't feel crazy hard; the last rep was a bit of a grinder but not a near fail or anything. Going to stay within my 5x5 zone on these for a while to get my confidence back with the oul squatting, and just move up that way.

I really want to get my back squats sorted out too, it's fcuking ridiculous that I'm front squatting the same, if not more, than I'm back squatting now, when there used to be 25kg in the difference!

Leg curls
No. 6 on the machine
x8
x8
x8
x8
x6
- was meant to do reps of 10. Should prob have lowered the weight - but I'm stubborn. Tried to make them as slow and controlled as possible. First time I've really felt my hamstrings in a good while, my quads seem to have been taking all of the battering instead.

Flat bench
15kgx10
15kgx10

17.5x5x8reps
I'd have got 10 reps on the first set if I tried, but I'd have started failing, so figured it better to stick to eight and get 5 full sets.

Bridging
60secx3

Barbell row
50kgx8
60kgx5x5
Easy.

Side bends
24kg x 5 x 10 reps e/s

OH tri extent 10kg plate
x20
x15
x12
- finding these harder lately. It's more keeping my grip on the plate, think I'll use a DB next time.

Everything just felt hard yesterday, but I'd been rushing around all day and only had about 300kcals before training, so that prob had something to do with it! Really glad today went a bit better

__________________
'I would go as far as I could and hit a wall, my own imagined limitations. And then I met a fellow who gave me his secret, and it was pretty simple. When you hit a wall, just kick it down'

Wednesday

2011-11-17T08:30:00.001-08:00

Squat session today was fcuking depressing.

Front squat
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5
45kgx2
45kgx3
40kgx3
40kgx3

Wrists were killing me and had no wraps. Tried to switch to back squats at the 45kg only to have a bleedin heart attack when I walked it out. It's official- I can't back squat anymore!

Didn't help that some guy was circling me to use the rack from the min I walked into it.

Leg curls/lunges
weren't happening- got the pull in my quad again.

Flat bench
15kgx510 reps

Bridging
60secx3

Barbell row
50kgx8
60kgx5 x5

Side bends 24kg x 5 x 10 reps e/s

tri extent 10kg plate
3x10 reps

Wehh!

2011-11-12T09:30:00.001-08:00

Deadlift
60kgx5
60kgx5
70kgx5
80kgx5
85kgx5
90kgx3
95kgx3
100kgx2
100kgx3
100kgx1 - had to reset.
100kgx2
100kgx3
100kgx3
Kept losing my grip on the 100kg and had no chalk unfortunately.

Bench Press
30kgx8
30kgx8
40kgx5x5

One Arm Rows
20kgx10
25kgx10
27.5kgx10
30kgx10 (PR)
30kgx10

Side Bends
22.5kgx3x10reps

OH Plate Tri Ext
10kg x3x20reps

2.5k run @ 11km p/h

10 min Cond Block
DB Snatch
12.5kgx10 e/s
10 rounds

2011-11-11T10:52:00.000-08:00

Conditioning

Bring it baby.....

15 min block
30kg DB Squats x5
Press Ups x 10
20kg One Arm Rows x10
10 rounds

Rowing Block
150m/30sec rest
31sec
32sec
32sec
33sec
32sec
32sec
33sec
33sec
33sec
34sec

15min block
25kg Push Press x5
5kg DB Russian Twist x10 e/s
Sit Ups x10
6 rounds

Rowing Block
150m/30sec rest
33sec
34sec
34sec
34sec
33sec
34sec
35sec
34sec
33sec
36sec
- wasn't too happy with the times here, but my arms were fcuked.

10 min block
10kg DB Snatches
10 reps e/s every 60secs
10 rounds

'Light' 3k run
Started at 10km/ph thinking I'd take it handy, then got bored and sprinted the last km at 13km/ph.

Good session.

Need food.

Back to blogging...

2011-11-10T11:21:00.000-08:00

Got back from S.Korea a few weeks ago, with about 3kg extra of lard, so went flat out at conditioning to shift it. I weighed in at 75.9kg when I got back which is the heaviest I've been in a long long time, so I wanted to lean up asap. I got my diet nailed down and trained a Strength(moderate weights)/Cond/Cond/Rep pattern; got down to 72.8kg in about 2 weeks doing that and I've maintained it since, so I'm happy enough to get back more of a strength focus now.

Had a good squat session today, my back squat has gone to sh!t at the moment so I'm just working with front squatting which is going pretty well.

Front Squats
20kgx8
30kgx5
35kgx5
40kgx5
40kgx5
45kgx5
50kgx3
55kgx1
60kgx0
60kgx0

Got 2 of the guys to spot me on the 60kg and I think I sealed my own fate, because I'd basically decided I was going to fail it before I'd even tried. The 55kg wasn't a major grinder so I'm pretty sure it's all in my head.

Lunges
12.5kg x 3 x 10reps
- been getting a sharp pain/pull on my quad doing these lately, so left it at 3 sets. They're meant to be GHRs but no equip for those at mo (and I hate them )

Bridging
60sec x 3

Flat Bench Press
15kgx10
15kgx10

17.5kgx8
17.5kgx8
17.5kgx7
17.5kgx5
17.5kgx5

Barbell Row
50kgx8
60kgx8
65kgx5
60kgx5
60kgx5
60kgx5
60kgx5

KB Side Arches e/s
22,5kgx5x10reps

Conditioning - and... RINGS! :)

2011-09-01T06:33:00.001-07:00

IP Warm up x 3

Korean chicks reaction to the conditioning session today: 'Me normal - you robot!, You not human!!'

10 min Cond Block
Lateral Sprints x 20
1 every 30 sec

15 min Work Block
KB Squat 32kg x 5
One Arm Rows 20kgx10
Flat Bench 15kg x 10
12 rounds

Cond Block
Rower 200m/45 sec rest
41
41
41
41
42
44
44
43
45
44

15 min work block
Barbell row 50kgx5
Press Ups x 10
Sit Ups x 10
13 rounds

Rings- a guy was showing me some rings stuff afterwards

Tucks - holding for 10secs each time
L-sits (attempts!) I can straighten my legs out and hold it for 5 secs, but I'm not sitting down into them properly.

LOVED this!

Was pretty DOM'ed up today, but still got in a decent enough session. Oh and had that chick over deadlifting with the lads when I left

31/08 - Rep session

2011-09-01T06:32:00.001-07:00

IP Warm up x 3

Just realised I missed out on this rep session by mistake.

Front Squat
20kgx5
30kgx5
30kgx5

35kgx5x10reps

The breaks were longer than they should have been between sets, cause this girl came over to ask me for help with her pull ups. It was worth it though, 'cause she was going sets of negatives when we were done

Reverse Lunges e/s
15kgx5x10reps

Ab Roll Outs
5x10reps

Chin Ups
X7 Unassisted
X4X10 Assisted

I'd done a fair few unassisted ones with that chick beforehand so arms were pretty wrecked at this stage, felt tough.

DB Incline Fly
10kgx5x10

Half DB Get Ups
6kgx3X10/10

Foam Rolling, LOTS of foam rolling. Was pretty stiff from yesterdays session.

Was chatting to that chick again afterwards and she said she does 3 classes there but was too nervous to train on her own; she thought from watching me I was doing crossfit, so I ended up explaining the whole IP methodology and now I'm running through a conditioning session with her tomorrow. Was nice to actually be of some use for a change

So prob will just do the cond tomorrow and swap strength to Fri; I doubt it'll make much difference.

30/08 - conditioning session

2011-09-01T06:31:00.002-07:00

Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each

10 Min Cond Block
20 15m Lateral Sprints
1 every 30secs

15 min work block
3 Chin ups
10 KB Squats 32kg
10 Press Ups
11 rounds 14:45
-this was tough, seems I got too cocky about the unbroken chin ups in the last session, had to break them up from the 7th round onwards.

Rowing Cond Block
200m/60sec break
45
45
45
44
- then a guy started rowing beside me, and he was really ****ing fast, so...
43
41
41
41
42
43

Work Block 15min
5 Push Press 25kg
10 Turkish Get Ups 5kg
10 Weighted Sit Ups 10kg
6 rounds in 15:12
- this block probably wasn't the best idea, in hindsight I should have left the sit ups unweighted to give my arms a rest - they were ****ed half way through. I'd started with 7kg on the get ups but had to drop it down.

10 min Cond Block
20 15m Lateral Sprints
1 every 30 secs

Trained barefoot, and it felt class, til after the last block of sprints when I realised the ball of my foot was giving me serious ouchies! I'm never slagging Henners over his vibrams again, I want a pair! Well, that or a new pair of cons. They don't let you wear outdoor trainers here so I can't wear my battered cons, and I'm just wearing a pair of cheap flat soles at the mo.

29/08 - Strength session

2011-09-01T06:31:00.000-07:00

Weight is 73.4kg, not happy. It's strange, because I fit 29' jeans at the mo and my waist is normally 31'', so I figured I must have leaned out a bit. But, I don't know...I still feel a bit more flabby than usual so I'm pretty sure my BF is up. I normally put weight on my stomach, but I'm pretty sure my arms are getting a bit of a wobble now too...and that's the deal breaker! Time to wise up!

I've been drinking every weekend since I got here, which is way more than I did at home, expecially since there's no diet mixers here so I'm using juices, which are adding to my carb count.

So, I'm cutting out the drink for 6 weeks, and logging back into fitday to get the carbs strictly under 150g daily again for the next while. I'm pretty good at sticking to things once I decide to, so for the next 6 weeks it's more training, less drinking.

I'm out of protein powder at the mo, and broke til payday, but I'll be ordering some when I get paid next week. Until then, proteins going to be a bit low so it'll be hard to get back to a 40/30/30 ratio, but I'm just going to focus on keeping the carbs in check.

Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each

Deadlift

60kgx5
60kgx5

70kgx5
70kgx5
- dodgy first rep, as usual. Rest seem ok to me?

80kgx5
-dodgy first rep, but I don't think the rest are toooo bad......

90kgx3x3
- I thought these were nasty, but apparently they're not too bad.

100kgx2
100kgx2
The vid didn't take here cause the memory was gone :/ But it felt nasty as hell, I'm pretty sure it was even worse than the 90. Wanted to go 3x3 but decided it wasn't worth breaking myself. Guess it's sub 80kg for the next while...

Lunges
15kg e/s x5x10

Side Bridging
60secs x 3 e/s

Bench Press
20kgx10
30kgx10

40kgx5
40kgx5
40kgx5

45kgx3x3

Unsup One Arm Rows
25kgx5x10reps

Russian Twist
24kgx3x10reps

Bicep Curls
12kgx3x10reps

Rower
1000m in 3.44
- 11 secs slower than last time I tested it, but happy enough. I'd prob be better testing it first thing in a Cond session.

First full conditioning block with all unassisted chins...whooop! :)

2011-08-24T07:51:00.001-07:00

Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each

Serious session.

A guy in the gym just came over to me half way through...

'your face, are you sick? or on a booster something?!'

Me: 'No...just conditioning'

Dude: 'conditioning did that?!'

Me: 'it was pretty intense...'

He then offered me candy, I think he thought I about to collapse...

10 min Cond Block
60kg Prowler speed pushes/ every 45secs
14 pushes

15 min work block
3 Chin Ups
10 Press Ups
10 Lunges 10kg
11 rounds in 14:21
- really happy with this, first time I've done a cond block and got all of the chin ups unassisted, AND unbroken

10 min Cond Block
Rower, 200m, rest time 45 secs
45
43
43
43
43
43
44
44
45
45

- times weren't great but I was pretty gassed by the end of it, so I'm happy with it.

15 min Work Block
5 Push Presses 25kg
5 DB Push Up Rows 6kg
5 KB Squats 32kg
11 rounds
- this was tough, I was really wrecked at this stage. Just checked though, and I went heavier with the squats by 2kg and got the same rounds as last time so I'm happy enough.

I think it was the prowler did me over! Putting the cond blocks together myself now and really enjoying it.

Going to be in a world of pain tomorrow. Can't bloody wait

Monday - just pushing out the numbers...

2011-08-24T07:50:00.001-07:00

Knew this wasn't going to be a great session, didn't get much sleep last night so was pretty tired today. So just went in and got it done, nothing of note really.

Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each

S1

Squats
20kgx5
20kgx5
30kgx5
40kgx5
40kgx5
50kgx1
50kgx1
50kgx1
- I don't know what happened with these, just felt heavy. But I widened my bar grip a bit then and they got a bit easier.

50kgx2
50kgx3x3

GHRs
- negatives
5x5

Bridging
30sec x 3

Flat Bench Press
15kgx5x15reps

Pendlay Barbell Row
50kgx5x5

KB Side Arches e/s
24kgx5x10reps

Bicep Curls
13kgx5x10reps

Saturday

2011-08-21T06:05:00.001-07:00

Warm Up

Reverse Lunges x 10 e/s

Leg Swings x 10

Horizontal Face Pulls x 10

Scap Push Ups x 10

Overs ands Unders x 10

Hurdle Steps x 10

YTW x5 of each

OH Squats 15kgx5x3reps

R1

(60sec btw sets)

Deadlifts

60kgx8

70kgx5x10reps

Step Ups e/s

10kgx5x10

KB Side Arche e/s

24kgx3x10

Bench Press

20kgx12

30kgx 12

40kgx8

35kgx4x10reps

Unsup One Arm Rows

25kgx5x10

Hanging Leg Raises

Toe to bar

x7/3

x5/5

x4/3/3

Then started failing and going knees to elbows

x8/2

x6/2/2

OH Tricep Ext

10kgx3x20

10 min Cond Block

Prowler Pushing

Push every 45 secs

14 pushes

__________________

19TH Aug

2011-08-21T06:04:00.001-07:00

Warm Up x 3

Reverse Lunges x 10e/s

Band Pulls x 10

Leg Swings x 10

Scap Push ups x 10

Overs and Unders x 10e/s

Hurdle Steps x 10e/s

YTW x 5 of each

Overhead Squat Practice

15kgx5x3reps

-these were grand, focused on trying to lock out. Going to stick this in after the warm up every session.

Rowing 200m/60sec rest

41

43

41

41

43

42

42

42

42

42

I've decided it's bloody impossible to break 41 secs!

Work Block

KB Squat 32kg x 5

Unsup One Arm Rows 20kg x 10 e/s

Press ups x 10 (only started failing on the last 2 sets so really happy with that )

11 rounds

Rowing 200m/60sec rest

43

44

41

41

42

45

44

43

44

44

15 min workblock

Push Press 25kg x 5

Double KB Deadlift 32kg x 5

Sit Ups x 10

12 rounds

- sit ups were really easy, might do them weighted next time I do it. Could prob go a bit heavier on the PP and DL too.

My training has really had a good shake up recently, loving it!

...and all it took was moving to the other side of the world

18th Aug - Overhead Squatting ...BAM!

2011-08-21T06:03:00.000-07:00

Warm Up x 3

Reverse Lunges x 10e/s

Band Pulls x 10

Leg Swings x 10

Scap Push ups x 10

Overs and Unders x 10e/s

Hurdle Steps x 10e/s

YTW x 5 of each

OH Squats

PVC pipe practice, then

15kgx1

15kgx1

15kgx2

15kgx2

This is what they were looking like to start with, I had the bar way too far behind me and was losing my balance. Only realised when I saw the vid.

15kgx3

15kgx3

15kgx3

These were a bit better, but my arms still weren't locked out.

20kgx8x3reps

S2

Deadlift

60kgx5

60kgx5

70kgx5

70kgx5

80kgx3

Dodgy first rep as usual, then adjusted my form when I got it up, and the others weren't AS bad. Still not great though.

80kgx3

80kgx3

90kgx3

90kgx3

90kgx3

Brutal first rep, others less brutal but still brutal..

So basically, once I hit 80kg I'm losing form, esp on the first rep. Might be time to start pulling the first rep from the rack again to see if that helps.

Side Bridging

30secs x 3

Bench

20kgx8

20kgx8

30kgx5

40kgx5x5

Unsup Rows

25kgx5x10reps

Russian Twists

16kgx3x10

Bicep Curls

10kgx5x10

Forgot my USB so had to wait around for the vids to upload... Got bored, so did a few chin ups.

Chin Ups

x5

x4

x4

x4

x4

x4

x3

x1 - this was the point where I went over to what I thought was another chin up bar, but soon realised it wasn't when I whacked my head off the bar above it and busted my lip with my tooth in the process...

Weight is up to 73kg, but my waist is down 2 inches and my chin ups are improving...so happy days!!

Rep Session and OH Squat attempts...

2011-08-16T20:29:00.001-07:00

Warm Up x 3

Reverse Lunges x 10e/s

Band Pulls x 10

Leg Swings x 10

Scap Push ups x 10

Overs and Unders x 10e/s

Hurdle Steps x 10e/s

YTW x 5 of each

R2

60secs btw reps

Squat

20kgx10

20kgx10

30kgx10

35kgx8

35kgx8

35kgx8

35kgx8

35kgx8

- worked on 'not thinking and just squatting'.....

Reverse Lunges e/s

13kgx5x10reps

Ab Roll Outs5x10reps

Chin Ups

x5

x4

x3

5x10reps(Band Assisted)

DB Incline Fly

10kgx10x5sets

Half DB Get Ups

6kgx3X10/10

Apparently I wasn't locking my elbow out properly in the first 2 sets, tried to fix it for the last set.

Overhead Squat Practice - 30mins

Fcuk my life... This hurt!!

Eddie got the gym master dude over to coach me on these. I still can't do them. I didn't even TRY with a bar, was using a stick. He was really good with cues though, and fixed my form a bit, but eh... I still don't like them. I figured it'd be like the time I got Gillian to show me, 20 mins and BAM OH Squat, but I just couldn't get it right. Spent like half an hour alone just getting into a half squat whilst maintaining form. They're pretty strict on dead proper form here, my friend pointed out that they've pretty much been squatting since birth though!! I've been advised to try it with weight instead as it might actually be easier, so I'll see how that goes.

So anyway, he said the problem is lack of flexibility in my ankles, hamstrings and hips. So going to see what else I can do in my warm up to fix that. Not finding the warm up hard or anything at the mo, apart from the hurdle steps.

My instinct is 'don't like it, can't do it, not doing it'. But, I shall perservere...for now Going to add them into my warm up every day and see if it improves at all. I'm not giving it long though, I'll just get bored if I don't see progress in a week or two. Now I remember why I hate Olympic lifting....

Saturday - Conditioning Baby!!!!!!!!!

2011-08-13T22:08:00.001-07:00

Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each

Rowing 200m/50sec rest
(secs)
41
41
41
41
44
45
47
44
43
44

Work Block 15min
Walking Lunges 13kg e/s x 10
One Arm Rows 20kgx10
Russian Twists 16kg x 10
10 rounds

Rowing 200m/50sec break
47
46
44
44
44
46
44
43
46
45
- the times on this block were a bit erratic, I was totally gassed from the previous blocks and couldn't get a proper pace going at all.

Work Block
30kg KB Squat x 5
25kg Push Press x 5
6kg DB Press ups x 5
11 rounds

Thursdays Training - S1

2011-08-13T22:06:00.000-07:00

Had a savage time training today and got loads of good advice

Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each

S1

Squats
20kgx5
20kgx5
20kgx5
30kgx5
30kgx5
30kgx5
30kgx5

-Eddie, the coach then came over to look at these, and he said that I'm going too low with them and I'm losing my arch because of it. I was A2G I think, so he said I'd be able to keep my arch better if I stopped a bit higher so I tried that from 40kg.
40kgx5

40kgx5

40kgx5
40kgx5
50kgx2

50kgx3

50kgx3
50kgx2

Front Squats
40kgx2x3reps

- just messing with form and checking the difference in them and the back squats.

My lower back is rounding at the bottom of my squats. I'm squatting with a low bar and a wide stance, to try and keep myself as upright as possible. Yesterday, I was told it was because I was going too deep, but that was with the 30kg. I was also told I should be aiming for more of a lean. I've been trying to get as deep as possible, and also stay upright, so now I'm a bit confused!

I asked Will about it and he said I need someone to cue me when I'm doing squatting, so I'm going to make sure I've someone watching my squat sessions from now on. I know I can squat properly, and I know what I should be doing...I'm just not great at actually doing it!

GHR's
5x5 - serious fail...

Okay, so a dude came over when I was doing these, and told me I was doing something between a back ext and a GHR, he said strict GHR's are from your knees... I was kind doing them from the top of my knee/thigh.. So, I tried them his way - AND COULDN'T DO THEM!! WTF?! I used to do these in IP, I know I did, but have I been cheating the whole time?! I can't do them his way at all, so I just did negatives. I can lower myself down slowly and control it til I get to the bottom, but I can't get back up without holding on to the handles.

Bridging
60secs
40secs
30secs

Flat Bench Press
15kgx5x15reps

Barbell Row
50kgx10
50kgx10

60kgx5
60kgx5
- dude came over and told me I was doing them a bit lazily as I wasn't holding my core tight, I was basically just rowing as if I was on a rower. He then asked if I tried Pendlay Rows, as I was doing mine from the bar with an underhand grip. The other way is from the floor with an overhand grip. Dropped down to 50kg and did them this way..

50kgx5x3reps

KB Side Arches e/s
24kgx5x10reps

Bicep Curls
12kgx5x10reps

2011-08-09T22:47:00.001-07:00

Mondays Session

Warm Up x3

Reverse Lunges x 10 e/s

Horizontal Face Pulls x 10

Scap Push Ups x 10

Overs and Unders e/s

Hurdle Steps x 10 e/s

YTW x5 of each

Adding in more cond work, so new sequence will be Strength/Cond/Rep.

Diet wise, it's been tricky enough being veggie over here and my carb intake definitely went up a bit. But I'm in more of a routine now of knowing where to shop for food, and my protein powder arrived today too, so I'll get the carbs in line again now. Weight has gone up to 72.6kg and I know it's fat, hence the extra conditioning work. Sub 72kg is my happy place.

15 min Workblock

KB Deadlift 24kg e/s x5

DB Press 10kg e/s x10

Unsup One Arm Row 20kg x10

9 rounds

Rowing- going to have more structure, so distance is up to 200m, rests will be 60,50,60,45,60,40,60..and test at 30secs for 6 rounds, like the spider test.

200m x 10 /60sec breaks

41

41

41

43

44

45

48

45

43

44

- crashed and burned a bit halfway through, I find 200m tougher, esp trying to keep the same pace. It's like my default setting is 150m, I'm so used to it now.

15 Min Workblock
Flat DB Bench 15kge/s x 5

Press Ups x 10

Sit Ups x 10

9 rounds

- press ups slowed me down a bit at the end.

Cond. Block 10 mins

16kg KB Swings 30sec on/30sec off

10 rounds

25swings/30secs

Was banjaxed by the end of this, it's a bit of a trek home too so was glad to land on the couch! Good session though.

Got further up the rope today too I can pull myself up a fair bit with my arms now, it's just a case of getting the legs part working right!

2011-08-05T05:32:00.000-07:00

Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each

So...my deadlift has gone a bit backwards again. Once I hit 80kg my hips are going up too quick and I'm rounding my shoulders a bit. And again, the main prob is with the first rep. Eddie (the coach), said they aren't too bad, but I'm definitely not holding my arch on all the reps. I'll record them next session so I can see for myself, but I could pretty much feel it myself today when I did a lousy rep.

On another note, it actually feels alot harder to lift when I pull my shoulders back.

Deadlift
60kgx10

70kgx5
70kgx5
80kgx3
80kgx5
80kgx5
80kgx3
80kgx3

lowered to 60kg and did a few x5's,x3's and singles to work on adjustments to my form to see what worked. I widened my stance on the last set and it felt alot better, so I'll definitely try that next session.

It's really really frustrating because I know I should be lifting heavier, I've just lost my mojo

Lunges - no leg ext machine
15kg e/s x5x10

Side Bridging
30secs x 3 e/s

Bench Press
20kgx10
20kgx10
30kgx5
40kgx5x5
- benching feels harder lately, I think I'm just not used to the new bench - you can't adjust the height so it's kind of awkward.

Unsup One Arm Rows
20kgx5x10reps
- need to up the weight on these again, just realised I was using 25/27.5's a few weeks ago - oops. They're easy enough in fairness.

Russian Twist
24kgx3x10reps

OH Plate Ext15kgx3x20

Thursday R2

2011-08-05T05:30:00.000-07:00

Warm Up x 3
Reverse Lunges x 10e/s
Band Pulls x 10
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each

R2
60secs btw reps

No leg press so did front squats instead
Front Squat
20kgx10
20kgx10

30kgx10
35kgx8
30kgx10
30kgx10
30kgx10
- front squats are starting to feel easier than back squats, like I'm sinking proper low with them, pretty much A2G - which is lower than I ever get with back squats!

Reverse Lunges e/s
15kgx10
15kgx10
15kgx10
15kgx10
15kgx10

Ab Roll Outs
5x10reps

Chin Ups&Pull Ups

Chins
x5
x4
x3

Pull Ups(Band Assisted)
10x3sets

DB Incline Fly
7kgx10
10kgx10x5sets

Half DB Get Ups
6kgx3X10/10

Bicep Curls
10kgx15x10reps
- was going to go for the 13's again but my arms felt weak today :/

Oh and I tried to climb the rope...and only got up about 2 pulls There has to be an easier way by using your legs or something though, I just tried pulling myself up with my arms - fail!

Second session in SAP - R2

2011-08-01T05:55:00.002-07:00

SAP gym is freaking class!! I'll have to take a vid of it soon to show you guys around. There's some guys pulling some savage weight in there, and there's always some kind of an Oly class on too, they do gymnastic classes and everything. I was chatting to a guy in there today and he was telling me that it's famous in Seoul as all of the athletes train there, and it's the only gym of it's kind. It's pretty damn cool, and the coaches are so sound.

Warm Up

Reverse Lunges x 10 e/s
Leg Swings x 10
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs ands Unders x 10
Hurdle Steps x 10
YTW x5 of each

R1
(60sec btw sets)

Deadlifts
70kgx5x10reps

Step Ups e/s
x10
x10x10kg
x10x10kg
x10x10kg
x10x10kg
- my knee is turning in when I do these, just noticed in the mirror today, trying to straighten it out but it's not really working.

KB Side Arches
24kgx10x3sets

Bench Press
20kgx12
20kgx12

40kgx10
40kgx8
35kgx10
35kgx10
35kgx10
- felt heavy today, so dropped down to hit the reps.

Unsup One Arm Rows
20kgx5x10

Hanging Leg Raises
5x10

OH Tricep Ext
10kgx5x10

Rowing 150m
31sec
31sec
32sec
33sec
32sec
32sec
33sec
33sec
33sec
34sec

Thursday 27th - Training in Korea!

2011-08-01T05:55:00.000-07:00

Joined SAP - Speed and Power gym today, it's really well equipped but REALLY warm! I've never seen as many topless guys in the one place! It's a weight lifting and powerlifting gym, but also a crossfit affiliate which is prob why they have such a range of equip. You don't have to join the CF part though, so I'm just paying 70,000 won a month for the gym which is grand. The coach in there said he'd order ON protein for me online too which was dead sound, as the sites in Korean so I don't have a clue!

Anyways, forgot my notepad today, and only realised after I started deadlifting. Couldn't remember exactly what I was at with the program, and had the squat prog on my phone so I just went with it for the remainder. So this is basically S2 with deadlifting instead, and and normal bench instead of a flat bench.
Chin Ups - for fun ;)
x6
x5
x3
x3
x3
x3

Deadlift
70kgx2x5reps
80kgx8x3reps

Reverse Lunges
10kgx5x10reps

Bridging
60secs
60secs
45secs

Bench Press
20kgx8
20kgx8
40kgx5x5 - felt heavy :/

Barbell Row
50kgx2x10reps
60kgx5
65kgx5
65kgx5
65kgx5
65kgx5
60kgx5

KB Side Arches e/s
24kgx5x10reps - couldn't find the 28kg

Bicep Curls (seated)
12.5kgx5x8reps

15min Conditioning:
10 Burpees
10 Press ups
10 Sit ups

9 rounds

- I don't know if it's the heat or what but I feel WAY out of shape. Dying to get these protein shakes as the carbs here are killing me, it's not hard to be a veggie here..but it's very easy to be a fat veggie! There's bloody bread everywhere!

Looking forward to training with the other chick who trains there, she's on hols at the mo for 2 more weeks.

Anyways gotta leg it for the damn subway, takes me like half an hour to get here - bit like my old trek to IP, annoying but worth it!

24th July - last session in Ireland

2011-08-01T05:53:00.001-07:00

Wanted to get in a session before I go

Warm Up x3
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Groin Rotation x 10e/s
YTW x 5 of each

S1

Squats
20kgx8
20kgx8
30kgx5
30kgx5
35kgx5
35kgx5
40kgx5
40kgx5
40kgx5
40kgx3
40kgx4
- was getting good depth on these up til the second last set, then they just started feeling 'off'. Switched to a few front squats with the empty bar to finish off.
Front Squats
20kgx3x8reps

Leg Curls
There aren't any weight markers on this machine, just numbers, so not sure on the weight
No.5 5x10reps

Reverse Lunges - These shouldn't be here, I was training from memory cause I forgot my notebook, and somehow thought I was meant to do them today, doh.
10kgx5x10reps e/s

Bridging
60secs
60secs
45secs

Flat Bench Press
15kgx2x8reps
17.5kgx5x5

Barbell Row
50kgx10x2sets
60kgx5
65kgx5
65kgx5
65kgx4
60kgx5
60kgx5

KB Side Arches e/s
28kgx5x10reps - love these

Bicep Curls (seated)
12.5kgx5x8reps

Thurs - R1

2011-07-15T04:03:00.001-07:00

Trained my ass off , and nailed a few toe to bar Hanging Leg Raises too

Warm Up - slightly modified because I had no free bar to do the hurdles or overs and unders, so swapped in something else.

Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Squats x 10(there's another name for this...was in my old warm up, kinda like walking squats?! It makes sense in my head...)
Groin Rotation x 10
YTW x5 of each

R1
(60sec btw sets)

Deadlifts
70kgx5x10reps
- these felt solid today.

Step Ups e/s
x10
x10x10kg
x10x10kg
x10x10kg
x10
- did these on a lower box today (thanks COH)and they were a good bit easier. Still tough enough but managed a few sets with weight. My lower back seems to get tight when I'm doing them, I kind of lean too far forward - which is prob a quad thing again - ala with my squat too. I think.... or maybe I'm talking ****e!

KB Side Arches
28kgx10x3sets
- upped these by 4kg today because I'd been finding them easy. I LOVE these, my obliques always feel really tight after doing them.

Bench Press
20kgx12
20kgx12

40kgx10
40kgx10
40kgx10
40kgx10
40kgx8
-these felt great! It's the first time ever in my benching that every single rep felt solid. I managed to hold my whole core dead tight through each set and I even started to feel it in my quads from the pressure going to my legs! They actually felt easy! I should have grabbed a spotter for the last set, I'd say I could have got the last 2 if I went for it.

Unsup One Arm Rows
25kgx10
22.5kgx10
22.5kgx110
22.5kgx10
22.5kgx10

Hanging Leg Raises
x5 - toe to bar
X3 T2B, x 3, x 4
x2 t2b, x 6, x 2
x5/5 - crappy knee ones
x5/2/3
these were broken down because my arms were fcuked an I kept losing my grip.

OH Tricep Press
EZ bar (7kg I think)
12kgx10
12kgx10
12kgx10
12kgx10
12kgx10
- easy enough

Conditioning Block 15min
Burpeesx10
Push Upsx10
Sit Ups x10

10 rounds

S1

2011-07-14T02:01:00.001-07:00

Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Scap Push Ups x 10
Overs and Unders e/s
Hurdle Steps x 10 e/s
YTW x5 of each

All listed as sets x reps

Deadlift
70kgx8
70kgx8
80kgx5

85kg 8x3reps

- I was going to do 5x5, but the third rep felt a bit dodgy in the first set so decided to go for 8 sets of 3 instead.

Leg Ext
No.12 x 10
No.16 x 10
No.16 x 10
No.18 x 10
No.18 x 10
- I still don't know what weight each number represents on that yoke, but it only goes up to 20. I'm also wondering what the purpose of it is after reading one of Hanleys posts, if it's a quad exercise and I'm quad dominant (or was?), should I not be doing more hamstring work instead? I'm sure theres reasoning behind it...going to pick Wills brains about it.

Side Bridging
60secs x 3 e/s

Bench Press
20kgx10
20kgx10
30kgx5
40kgx5
45kgx5

47.5kgx4
47.5kgx4
47.5kgx4
47.5kgx4
47.5kgx5 - different spotter for this one and he kept grabbing the bar so not counting it as a proper x5.
-
was going for 5x5 on this, but still happy enough since as 1rm was 50kg last time I tested.

Unsup One Arm Rows (instead of cable ones)
20kgx10
22.5kgx10
25kgx10
27.5kgx10
27.5kgx10

Russian Twist
24kgx3x10reps

OH Plate Ext
15kgx20/15/15

R2

2011-07-12T14:30:00.001-07:00

Warm Up x 3
Reverse Lunges x 10e/s
Band Pulls x 10
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each

R2
Leg Press
60kgx12x2
70kgx10
75kgx10
80kgx10
85kgx10
90kgx10

Reverse Lunges e/s
15kgx10
15kgx10
15kgx10
12.5kgx10
12.5kgx10

Ab Roll Outs
10x5sets

Chin Ups&Pull Ups
Chins Green Band
12x2sets
Chins Unassisted x5/ Blue Band x5

Pull Ups Green Band
10x5sets

DB Incline Fly
10kgx10x5sets

Half DB Get Ups
5kgx3X10/10

Seated Bicep Curls
10kgx10x4sets
10kgx6 - agh, dunno what happened here :/

A guy in the gym told me I look 'very serious' when I'm training lately, he's probably just surprised to see me actually training.......

A post of 'enlightenment' for my wee brothers friends......The differences between different types of weight training,

2011-07-11T15:22:00.000-07:00

So, apparently my wee brothers classmates have been reading my blog, and debating about whether I'm a weight lifter or a body builder. I'm definitely NOT a bodybuilder, but they seem to think everyone who lifts weights is....so I'm writing this post to hopefully educate them a wee bit!

So lads, here we go. People train using many different methods for many different reasons. Some people powerlift, some people do Olympic Lifting (weight lifting), and some people train for physique/size only - which is bodybuilding. Then, there are people like myself, who throw conditioning into the mix and basically do general strength and conditioning workouts. I'm going to run through some of this now under headings for you...

Powerlifting
The 3 main lifts in powerlifting are the:
Bench Press
The Deadlift
The Squat.

Some people train to compete in powerlifting as a sport, and meets are held regularly across the country. It is a sport in which you train mainly for strength, not just specifically for size. Although if definitely results in a better physique, and alot of people who don't compete still include these lifts in their training because of that, and simply because they enjoy it!

Olympic Lifting
Olympic lifting is very technical and can take years to master, but for that same reason it's a very rewarding sport. Again, some people compete, and some just train for fun and fitness.

The 2 main lifts are:
The Clean and Jerk
The Snatch

Bodybuilding
Bodybuilders train only for size and physique, not strength, and they work towards competitions where they are assessed on their physique on stage. Diet is a massive part of bodybuilding and it's not something I'd ever personally be interested in as the bodybuilder physique really doesn't appeal to me. However, I do have respect for the amount of commitment and dedication involved. There are no 'main lifts' in this kind of training, they basically work with isolation exercises so they can target particular muscle groups and increase size.

This snippet from Wiki basically sums it up 'Bodybuilding is a form of body modification, involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. Bodybuilders prepare for competition through a combination of fatoils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.'

My own training involves a combination of different strength and conditioning work, with a focus on power lifting in the strength sessions. If you want an idea of what my conditioning sessions entail, check out this blog post. I started out training about 4 years ago with light weight training and cardio, and then progressed to heavier lifting. You can read about this here .

Late last year, I started training in Informed Performance, which was the top strength and conditioning facility in Ireland. While there, I was lucky enough to get coaching from Will Heffernan, and I learnt an awful lot in the space of a few months. IP has now unfortunately closed (see this post), and Will has moved abroad, but I'm still following his programming via online coaching which is a big help.

So basically, I train because I enjoy it (most of the time!), it keeps me fit and healthy, and it keeps me in shape. I'm not a bodybuilder, I'm not made of muscle, and it if you saw me in the street you'd have no idea I can deadlift 130kg. So, you can throw all the ideas of me looking like a female Arnie out of your head :) Weight training is a brilliant way to stay in shape, and it's loads of fun too -and no, it's not just for men!

Oh and if you still think weight training makes women look 'bulky' - take at look at this female lifter and I bet you'll change your mind!!

S1

2011-07-11T13:51:00.001-07:00

I really worked on the squats today and got a few decent depth ones, despite a few hits and misses, my hips felt alot more flexible than usual. I focused on keeping my knees pointed outwards and it really helped me drop down more.

Warm Up x3
Reverse Lunges x 10e/s
Scap Push ups x 10
Overs and Unders x 10e/s
Hurdle Steps x 10e/s
YTW x 5 of each
-forgot the damn leg swings, knew I forgot something.
S1

Squats
20kgx5
20kgx5
30kgx5
30kgx5
30kgx5
35kgx5
35kgx5
35kgx3
35kgx5
40kgx3
- started to get a bit shallow once I hit 40kg
40kgx3
40kgx2 +1 x Fail
-normally I'd get pissed off and quit them after failing, but today I just dropped down the weight and kept going, and I was glad I did

35kgx5
- I think this was the best depth I got in the session, and it felt dead easy which is mad considering I was just after failing. I felt like I had more of a 'bounce' to get me back up from the squat if that makes sense.
35kgx5
35kgx4
35kgx5
35kgx3
- kept getting a cramp in my foot, it's the same foot where my toes broken but that's not sore at all now so I dont' think it's anything to do with that. The bruising is still a bit sore, but that's on the top of my foot and it's cramping underneath. I've got it before a few times too, even when I was younger I remember getting it, be interested to know what's causing it.

Leg Curls
There aren't any weight markers on this machine, just numbers, so not sure on the weight
No.4 x 10
No.5 x 10
No.5 x 10
No.5 x 8
No. 4 x 8
- these started getting hard on the last 2 sets.

Bridging
60secs
45secs
30secs

Flat Bench Press
15kgx10x5
- These are easy enough til the last set, grinded out the last rep. I'd say I could get 5 sets of 5 with the 17.5's, but should prob stick to the 15's til I can get 10.

Barbell Row
50kgx10x2sets
60kgx5x5sets

KB Side Arches e/s
24kgx10x3sets

Bicep Curls (seated)
12.5kgx8
12.5kgx8
12.5kgx8
12.5kgx8
12.5kgx6
- usually use 10kg's but couldn't find them so went for 12.5's and sets of 8 instead of 10.

Felt like a good session despite the fail on the squats.

__________________

R1

2011-07-09T11:41:00.001-07:00

I've discovered Soy Protein - it's seriously yummy!! I freaking wish I tried it earlier, it's way nicer than the whey! Didn't want to fork out on a full tub of whey when I'm heading off soon, and the soy was cheaper as it's out of date so just took it instead.

Warm Up x 2
Reverse Lunges x 10e/s
Leg Swings x 10
Scap Push ups x 10
Overs and Unders x 10
Hurdle Steps x 10
YTW x 5 of each

I'm meant to take a 60sec rest between sets in the Rep sessions, but I just realised that I only really take that amount of rest anyway! So I shortened it down for a few exercises.

R1

Deadlifts 60 sec rest
70kgx6 - my grip went so reset and started again.
70kgx10x5sets

Step Ups 60 sec rest
10x5sets
-I'm finding these hard, even without weight, especially as I'm trying to step up off my heel. It's weird, they really shouldn't be that difficult.

KB Side Arches 10 sec rest - I find these easy so I didn't bother with a rest time. Just realised it was meant to be 5 sets though.

24kgx10x3sets

Bench Press 60sec rest
20kgx12
20kgx12
35kgx10x5 sets

Unsup One Arm Rows 30 sec rest
20kgx10x5 e/s

OH Tricep Press 20 sec rest - again, not hard, so didn't take the 60 secs.
EZ bar (7kg I think)
12kgx10
17kgx10 - my elbows were sticking out way too far.
12kgx10
12kgx10
12kgx10
- just realised last time I did this I mixed it up with the Tri Ext. So was my first time doing it today. The 17kg didn't feel heavy -just awkward. Also, my right elbow sticks way out in every set, I actually couldn't get it to just go straight back and up I'm sure there's a reason for that... maybe something to do with my crap wrist flexilibity in the front squats...

Wasn't too gassed after that, so did some conditioning:

Rowing 150m/30sec rest
31sec
31sec
32sec
32sec
33sec
33sec
33sec
33sec
32sec
31sec

Still can't get under that 31sec on the rower.

Also, forgot the leg raises, I'll stick them in next session!

__________________

S1

2011-07-06T13:31:00.001-07:00

Pretty sore and tired today, so pretty much just went through the motions to get my shIt done and get home.

Warm Up x3
Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Leg Swings x 10
Scap Push Ups x 10
Overs and Unders - nowhere free to do these
Hurdle Steps x 10 e/s - same
YTW x5 of each

Deadlift
70kgx5
70kgx5

80kgx5
70kgx5x4sets
- my quads are still in bits so these hurt like hell, and my legs were dead shaky, so I figured it was better to stay light.

Leg Ext
No.12
10x5sets

Side Bridging
30secs x 3 e/s

DB Bench Press- did a DB bench press instead, as there was nowhere free.
15kgx5x5

Unsup One Arm Rows (instead of cable ones)
20kgx10x3

Russian Twist
24kgx10x3

OH Plate Ext
10khx20x3

Rep 2

2011-07-04T14:10:00.001-07:00

Warm Up x3

Reverse Lunges x 10 e/s
Horizontal Face Pulls x 10
Leg Swings x 10
Scap Push Ups x 10
Overs and Unders x 10 e/s
Hurdle Steps x 10 e/s
YTW x5 of each

R2 - All sets done with 60sec breaks between reps.

Leg Press (High)
60kgx10
70kgx10x5sets
- savage quad DOMS today so these were tough going. I like them though.

Ab Roll Outs
10 x 5sets

Pull Ups (Green Band)
x10
x10
x10
x10
x5/3/2

DB Incline Fly
10kg x 10 x 5sets

Half DB Get ups
- found these pretty hard today.
7.5kg left side x 10
5kg right side x 10 - I knew I wouldn't get through it with the 7.5
5kg x 10 e/s x 2

Seated Bicep Curls
10kg x 5 x 10

- wondering if it makes much difference if I do thes or Preacher curls... Curls are curls right? Wasn't sure what I was at with the preacher curls, my mind was a blank. I'll youtube them for next time.

Then did some extra conditioning:
Rower
150m/30sec break
34sec
32sec
33sec
33sec
32sec
32sec
34sec
33sec
34sec
35sec

My legs were literally buckling under me on the walk home But I've learned
3 things from this:

1. Walking heel first makes the stabbing pain in your quads less stabby
2. I don't think I usually walk heel first as this felt weird, guess I walk kinda flat footed.
3. Walking like you've 2 wooden legs also helps, aka walking with your hips, however bear in mind that this also gives you something resembling a hooker hip wiggle.

Good session!

This mail put a massive smile on my face today :)

2011-07-04T04:10:00.000-07:00

Hi Grainne,

I have been following your log on Boards and also your blog for ages now - and I wanted to say thanks for your inspiration...I decided at the beginning of the year that I wanted to get fitter, so joined the gym and some kettlebell classes etc and then decided to learn to lift...based pretty much from what I had read on your blog and here! I'm loving it!!!

I saw you shopping in Penneys on Saturday and was going to come over and say hi, but didn't because I was a) laden down with bags (stupid quarterly shopping trip) and b) I didn't want to come across as some weird stalker, which I promise I'm not!!!!! Then I was trawling Fashion & Appearance today (as I do during work!!!) and leant you are moving to South Korea and so am sorry I didn't come over to you!

So 2 things - firstly thank you, I'm down from a size 16 to a size 12 in 5 months and am delighted!! Secondly I'm Australian and spent most of my life living in stupidly humid climates and am the queen of finding clothes for it...so feel free to ask if you have questions or need recommendations.

Thanks again and the very best of luck in South Korea...am very jealous!

Thank you soooo much for this, it's put a massive smile on my face and it's really great to hear about other women lifting!! Please don't hesitate to say hi next time! And I'll definitely drop you a mail soon on the wardrobe tips for Korea ;)

Going to start doing what I'm told again...

2011-07-03T08:43:00.001-07:00

S1

Squats
20kgx5
20kgx5
30kgx5
30kgx5
35kgx5
40kgx5
40kgx2
40kgx3
- switched to front squats
40kgx3x3

- Got a sharp pull/pain on my dodgy quad in the middle of the squats. It's still at me now. Depth went to complete sh1t once I got to 40kg, COH was saying I need to warm up more, which is true, I've just been picking and choosing bits of the warm up really

Leg Curls
There aren't any weight markers on this machine, just numbers, so not sure on the weight
No.5 x 8 - this hurt, alot, so lowered down to level 2 for the rest.
No.2 x12x4

Bridging
30secsx3

Barbell Row
This is my new favourite thing
40kgx5
50kgx5
60kgx5x5 - happy out.

Flat Bench Press
15kgx10x5

KB Side Arches e/s
24kgx10x3sets

Bicep Curls (seated)
10kgx10x3

So to recap:

First IP closed and I moaned about that...
Then Will told me to stick with the prog for a while and I moaned about the conditioning...
Then he gave me a new prog with just strength and rep work
Then I moaned about the lack of conditioning
Then I didn't follow the prog and got fat, and then decided I was just doing conditioning (because of my freak out regarding imminent obesity)
Then I broke my toe
Then I was restricted to rowing and upper body conditioning
Then I got bored with not lifting heavy
Now I'm back doing what I was told to do in the first place....

SAP gym in Seoul

2011-07-01T02:31:00.001-07:00

'Despite yesterdays fail of a session, it's only Wed, so I'll still fit in 4 decent cond sessions this week'
- haha, famous last words, bit under the weather at the mo.

Diets still in check though. Just found out the gym I'm going to join in Seoul is like minutes from my apartment! Apparently there's a few youtube vids on it too, going to have a look tonight! I found this info about it online too:

'SAP (Speed and Power) is near Konkuk University station, and it's your kind of place if you want to lift heavy. It's a Crossfit/powerlifting gym: power racks, tires for flipping, chains, ergometers, glute/ham raises, kettlebells, that kind of thing. I only go there once a week, so I buy day passes, but I believe a membership is 70,000 won/month. '

Oh and

'Went to SAP this morning, joined today, worked out tonight. If you like to wear your own clothes (shirts apparently optional) and get down and dirty wen you lift, this is your place. Chains, olympic rings, and rope to climb.. . Hours are from 6:00a-11:00p and it's 70,000 won/month. If you sign up for ..6 months? you get an additional 10 days free. Showers and locker rooms are minimal facilities, didn't see an actual toilet when I was there. '

Sounds perfect! 70,000 won is about €45 Their 'shower and locker room facilities' seem very similar to IP So I'm sure I'll feel right at home! hahaha. I especially like the 'shirts optional' part.....

Oooh so excited!

2011-06-29T06:22:00.003-07:00

Picked up my Korea Visa yesterday

I've been back logging on fitday for the past week and my stomach feels alot leaner already just by keeping a better eye on the carbs again, they really do bloat me up bigtime. I'm sticking in around 150g daily which is grand.

Despite yesterdays fail of a session, it's only Wed, so I'll still fit in 4 decent cond sessions this week

Tuesday

2011-06-29T06:22:00.001-07:00

15 min Work Block
15min Work Block
Flat DB Bench 15kg x 5
DB Rows 20kg x 10e/s
Russian Twists 24kg x 10
8 rounds

7 rounds, not timed.
Pull ups x 5 (green band)
Press Ups x 10
Sit Ups x 10

Rowers were broke, and the one that was half working was making a big clicking noise and getting kinda stuck with each pull which annoyed the fcuk outta me. So I didn't row.

TBH, wasn't in the mood to train at all...the rower just gave me an excuse.

2011-06-24T04:44:00.000-07:00

Getting back to a bit of consistency lately, thank god! My sister is staying for the weekend, so won't get training til Sunday, but I'm pretty DOM'ed out today anyways so I figure it won't do me any harm! We're going Debs dress shopping tomorrow, which knowing my sister will be a workout in itself! haha.

I was reading over Wills guidelines for putting together my work blocks, and they're making sense to me now. I think I already knew really, I just needed to sit down and figure it out in my head!

2011-06-24T01:38:00.000-07:00

'I would go as far as I could and hit a wall, my own imagined limitations. And then I met a fellow who gave me his secret, and it was pretty simple. When you hit a wall, just kick it down'

2011-06-24T01:34:00.001-07:00

15 min work block

25kg Push Press x 5
Chins (green band) x 10
Hanging Leg Raises x 10
7 rounds - the leg raises really slowed me down, and my grip was fecked, couldn't hang onto the bar.

Rowing 150m/45sec break
32sec
31sec
31sec
31sec
34sec
33sec
33sec
33sec
33sec
35sec

- was busting my ass trying to break 31secs but I just can't get it! I'll keep trying!

Work Block 15min
50kg Barbell Rows x 5
Press Ups x 10
24kg Side Bends x 10 e/s
9 rounds
-surprisingly the side bends were the hardest thing here. My callouses seems to have softened up a bit too, so my hands were stinging a bit and my grip was going - esp on the barbell rows.

Rowing 150m/45sec break
35sec
35sec
36sec
- then I wised up a bit...
33sec
31sec
32sec
31sec
32sec
33sec
33sec

2011-06-22T14:10:00.001-07:00

15 min Work Block
Chin ups x 5 (4 rounds unassisted, 8 with blue band)
Press Ups x 10 (these were grand once I just put my weight on my right foot)
Sit Ups x 10
12 rounds

Rowing 150m/45sec break
31sec
32sec
32sec
32sec
33sec
32sec
33sec
32sec
33sec
35sec

15min Work Block
Flat DB Bench 15kg x 5
DB Rows 20kg x 10e/s
Russian Twists 24kg x 10
7 rounds
- the bench was tough enough, strange since I did sets of 10 in the work block yesterday and yet 5 felt hard today. Then again, not so strange considering that I did do it yesterday too....

Rowing 150m/45sec break - pretty wrecked at this stage.
33sec
33sec
33sec
33sec
34sec
34sec
32sec (dude started rowing beside me so I sped up)
34sec (turns out dude wasn't very fast)
34sec
34sec

2011-06-22T08:45:00.003-07:00

10 rounds:
10 Green Band Pull ups
10 Single arm DB Press e/s x 10kg
10 KB Swings x 24kg

Rowing: 150m/45sec rest
32sec
32sec
32sec
32sec
32sec
32sec
33sec
33sec
33sec
34sec

10 rounds:
10 DB Floor Press x 15kg
10 Unsup Rows e/s x 20kg
10 Sit Ups

10 rounds
KB Swings x 24kg x 10

So eh, apparently my toe is broken...

2011-06-20T14:59:00.000-07:00

Went for an X ray there, my toe is broken but the rest is just soft tissue damage - thank god, inch lower(metatarsals) and I'd have been heading to Korea in a cast!

Hot triage nurse said I didn't look like a bodybuilder (after I explained I dropped a barbell on it), I said no I'm more into deadlifting etc.. He laughed, I then asked if I could go still train... He then said 'oh, you're serious?!'. god he was easily impressed. Wouldn't be so impressed if he read this log...

Doc then said to stay clear of the gym, I told her if I did that I wouldn't fit into the plane seat by the time I'm leaving...

She then gave out to me about converse not being proper lifting shoes...

Then the hot triage nurse (dude) came over again asking how much I could squat/deadlift...

Then the doc squeezed my toe and made me scream like a girl. I think she was jealous of my flirtation with hot triage dude.

I don't see the harm in training tbh, sure I'm walking on it since Thurs anyway! Plus got some ideas of upper body cond blocks from Paul and Henners. It'll be grand.....

I shall update later....

Conditioning Session

2011-06-19T09:10:00.001-07:00

his morning I woke up to learn a valuable lesson....

..the 'whoosh' weightloss factor also works in reverse

So, anyways, back in business now. My fatness is motivating me. My current program has only rep and strength sessions, but I really want to get back into doing some conditioning blocks solidly for the next few weeks before Korea, so just did some of the ones from the previous prog today.

Main prob at the moment is my foot is limiting what I can do as I still can't put proper weight on it, I'm kinda walking on my heel all the time! So had to try and adapt some of what I was doing as lunges etc are a no-go. If anyone can help me out with some ideas for upper body cond blocks I'm all ears, I'll check in with Will about it too and see what I can do.

Rowing 10 rounds of 200m/45 sec break
- not happy with the times at all, they just got progressively slower, bit of a reality check since I was hovering 39/40sec before.
40sec
39sec
41sec
42sec
43sec
43sec
44sec
45sec
46sec
48sec

Work Block 15min
KB DL 20kg e/s
Pull Ups Green Band x 5
KB Press 8kg x 5
13 rounds in 14:20
- last time I did this I got 15 rounds, so it wasn't great.

10 rounds (not timed)
One Arm Rows 20kg x 10
Floor Bench Press 15kg x 10

- this was meant to be Turkish Get ups, KB Rows and Potato Sack Squat, but my foot was killing me at that stage and couldn't do get ups or the squats; I didn't want to stop after 2 rounds and couldn't think what to replace them with, so I just grabbed to DBs for a floor press.

10 min Cond Block
KB Swings 16kg

Despite a few probs, it felt good to have decent session, left feeling like I'd actually trained for a change. Back on fitday now for a while too to get the diet straightened up a bit, carbs have been going well over 200g for the last while so want to get them back around 150g. __________________

Barbell - 1 Foot - 0

2011-06-18T09:59:00.000-07:00

So eh, in the process of warming up for what I thought would be a savage session on Thurs, I managed to drop a barbell on my foot.

It's sore, it's swollen, and it's not pretty. But I'm pretty sure it's not broken...well, I can wiggle my toes anyways...

I'll have to be a bit creative with my session this week, because of the ouchies. Did I mention the ouchies??

OUCH!

Tuesday

2011-06-15T06:44:00.001-07:00

Had a bad day, needed to de-stress, so it was either find someone to punch in the face - or go lift some heavy stuff. Least I've found a motivator....

Deadlift
70kgx5
70kgx5
80kgx5
80kgx5
80kgx3/2 - form was slipping so stopped and reset
80kgx5
80kgx5
- this was a safe weight, doesn't feel heavy and I hold my form well. Somehow between this and 90kg I manage to fcuk it up, so I'm going to stick at this for a while and slowly work back up like I did before.

Leg Ext
No. 12 x 10
No. 13 x 10
No. 14 x 10 x 3sets
(really wish I knew what weight each number was)

Side Bridging
60secx3

Bench
20kgx8
30kgx8
40kgx5
45kgx5
45kgx5
45kgx5
45kgx5
45kgx4
- my spotter kept wrecking my head grabbing the bar, so on the 5th rep I specifically said DO.NOT.HELP.ME. Cue me failing the rep and nearly crushing myself...whilst he just stood looking at me. I guess he took it literally.....

Unsupported Rows e/s
20kgx10
22.5kgx10x4sets
- easy enough.

Russian Twists KB
24kgx10x3 e/s

OH Plate Ext
10kgx20x3sets

Good session. Got chatting to a guy in there who asked if I'd turned over to the dark side cause he'd seen me running a while back and not seen me since. I used to think I preferred training on my own, but I miss the feedback you get training with other people, and even just having someone about to chat to/slag the odd time in between sets.

monday

2011-06-14T04:31:00.001-07:00

Got blood tests done for Korea there last week. Had my doc in shock as the average female cholestorel level is 5.66, mine is only 3. Also, I'm far from being anaemic as my iron levels are actually higher than normal. So anyone who tries to slag off my veggie diet in future can go get theirs tested and THEN come talk to me.

I'm awesome with my awesome diet.

We'll not mention the squats...

Anyway, today I discovered that running is not the answer to my boredom, and that if I ever try to run more than 8k I may actually drop dead, had to slow waaaay down half way through for a few mins as I thought I was actually going to have a heart attack. Feeling a pull on my thigh again too which I'm hoping will disappear promptly.

8k: 44:38

I think I'm better with short distances (which to me is sprints under 5k!).

2011-06-10T04:13:00.000-07:00

5k run

26:08

I need to find something new to interest me when I get to Korea.... I thought the new program would entertain me for another while, but my interest is waning. Maybe a martial art or something...I'll see.

I've no specific goals anymore, I've no real drive to lift any heavier or drop any more bodyfat. I mean, it'd be nice, but I'm not overly pushed. I was worried I wouldn't find a decent gym but I got talking to a guy who trains over there and he's going to get me set up with this place: http://www.speedandpower.co.kr/newsap/subpage/main.asp - looks half decent

I'll prob change my mind again in a week though!

S2

2011-06-07T04:07:00.001-07:00

Deadlift
70kgx5
70kgx5
80kgx5
90kgx5
90kgx2
90kgx3x5sets

- Looks like I've somehow slipped back into old habits with the DL. Watched back the vids and I'm holding my form really well up to 80kg, but once I hit 90kg the first rep of each set is a disaster. And the other 2 just smaller disasters. Going to get Will to take a look but I know myself what the problem is, I'm not holding my core tight enough for the first pull and my back is rounding. Serious DOMS today from the ab roll outs so that could be something to do with it. It's been worse in fairness, but it still doesn't look great. I'm guessing my sporatic training/lack of DLing hasn't helped matters either.

Leg Ext
No. 12 (again, no weight indication on this machine, just numbers)
10x5sets

Side Bridging
60secx3

Bench
20kgx8x2
30kgx5
40kgx5
45kgx3 - wussed out cause had no spotter
45kgx5
45kgx5
45kgx5
45kgx5

Unsupported Rows
22.5kgx10x5sets
- couldn't find the 25's

Russian Twists KB
20kgx10x3 e/s

OH Plate Ext
10kgx20x3sets

First session I've enjoyed in a while. The deadlifting wasn't great, but I can see what the problem is now and I fixed it before so I can fix it again.

Conditioning. Rowing..and running...

2011-06-05T13:36:00.003-07:00

Rowing
200mx10/60 sec breaks
- the plan for the rowing is the next session 50 secs, then 60sec, then 45 secs, then 60 secs then 40sec, then 60secs and then I test like I would in the spider test - 6x30secs, but with rowing.

40sec
40sec
40sec
40sec
41sec
40sec
41sec
41sec
42sec
43sec

- these felt tough today, but maybe it's just cause I'm used to the 150m. Serious DOMS in my stomach, could feel every pull.

5k Run - 26:54

My time is slower, and was bolloxed by the end of it. Might start running a bit more.

Rep 2 session

2011-06-05T13:36:00.001-07:00

IP Warm Up x 2

R2

Reverse Lunge 15kg x 10 x 5sets

Leg Press
20kgx10
40kgx10
50kgx10
60kgx10
70kgx10x5sets - this is my second new favourite thing. Which is odd, since I really didn't want to do it.

Ab Roll Outs
20 x 3 sets - was dreading these, but they actually felt easier, I was getting almost a full range of motion on most of them. I used to barely be able lower myself at all. Split them into 10/10 in each set.

Chin Ups
x5
x5
x3
- I had this bright idea that I'd magically manage a set of 10 on these. Ha - not so. I've lost my mojo with them.

Pull Ups (blue band assisted)
x10
x8
x8
x5
x5

Half DB Get Ups
10kg/7.5kg x 10 e/s (started with 10 for few reps but was killing me so lowered it)
7.5kg x 10 e/s
7.5kg x 5 e/s
- these really didn't go well.

Left after this, was bored and it was sunny so went for a run, didn't time it or check the distance, just ran - and you know what, I enjoyed it.

2011-06-01T13:47:00.001-07:00

Back on schedule...

S1

Squats
20kgx5 - back squat
20kgx5 - front squat
30kgx5 - back squat
30kgx5 - front squat
40kgx5
40kgx3
The back squats are 40 weren't feeling great, just felt 'wrong', don't know how to explain it! Anyway, I switched over to front squats for my workset to see if it made any difference and they were grand.

40kgx3x5sets

Leg Curls
There aren't any weight markers on this machine, just numbers, so not sure on the weight
No.2 x 12
No.4 x 12x4 sets - these hurt, not necessarily mad hard, but they definitely hurt!

Bridging
60secsx3

Barbell Row
This is my new favourite thing
Wasn't sure what weight to use, so worked my way up to 50 and it felt grand so did the 5x5 at that.
20kgx8
20kgx8
25kgx5
30kgx5
40kgx5

50kgx5x5
- didn't get too tough til the last set, I'd say I could go heavier with them next time. Not sure what weight I'm meant to be aiming for.

Flat Bench Press
12.5kgx10
15kgx10
15kgx10
15kgx10
15kgx8

KB Side Arches e/s
24kgx10x5sets
- these were meant to be OH Plate Arches but I'm still not sure what exactly they are.

Bicep Curls (seated)
10kgx10
10kgx10
10kgx10
10kgx10
10kgx8

Getting better :)

2011-05-31T06:50:00.001-07:00

I've had a pretty bad sinus, throat and chest infection, so it's been bed for the past few days. Getting fed up now though, which is a good sign! Dying to get back in the gym, I think maybe the few days off was the kickstart I needed. I'll either get a session in tomorrow or Thurs dependent on how I'm feeling, but definitely starting to mend today :)

MIA

2011-05-27T01:22:00.000-07:00

Been sick for the past week, which sucks :( But heading to the doc today so should be back in action Monday.

Monday: New Program - Rep Session

2011-05-24T07:27:00.001-07:00

Started a new programme. Repetition sessions are going to be my conditioning sessions now, along with rowing sessions when the mood takes me, instead of pushing myself through it when I'm not arsed.

There are a few things in the new strength sessions I'm not keen on... e.g. boring machine stuff like leg presses/leg ext and then the god awful ab roll outs, but Will made sense when he said it's a case of giving me enough of what I like so that I'll do the things I need to do. I still don't like them though.

Anyways, the repetition session today was....repetitive. Not much to it, just went in, got it done, and went home.

R1

Warm Up
-nowhere free do to overs and unders or hurdle steps. Did what I could of it.

All of the sets had 60sec breaks in between each, apart from the first 2 sets of RDL's - cause I only remembered after that

RDL's

These confused the hell outta me. I had them mixed up with Sumo Deadlifts, and then when I looked them up on youtube there were like 100 different instructions on how to do them.

I ended up doing something in between an SLDL and a regular deadlift. They felt weird, like my arse was too high up or something.

60kgx12x2sets
70kgx10x5sets

Step Ups e/s
x10
x10
x10
x8
x8
- I hate these. I got out of doing them for a while with my leg, and forgot how much I hate them. Not a hope of doing them with weight. Focused on stepping up from my heel.

KB Side Arches
24kgx10x3 e/s

Bench Press
20kgx12
20kgx12

30kgx10
40kgx10
40kgx8 - dropped down to 35 after this as I was meant to hit 10reps
35kgx10
35kgx10

DB Unsupported Rows
20kgx10
25kgx10
25kgx10
20kgx10
20kgx10
- right, confession. These were meant to be seated rows, but I hate machines, hadn't a clue how to do them, and didn't want to do them. So, it was skip them or do these. And I like these. I'm going to see if I can do them instead.....

Hanging Leg Raises
x5/5
x10
x8/2
x7/3
x5/3/2
- I suck at these.

OH Tri Ex
10kgx10x5sets
Easy.

This didn't feel incredibly productive....very very boring. Definitely didn't feel like a conditioning session, but it's probably just a matter of getting used to what weights to use etc.

I'll get through all the new sessions and see what the craic is then, trying to snap outta the not arsed mentality I'm in at the mo, and the only way to do that is to keep grinding out the sessions.

__________________

SQQUUUUAAAATTTS!

2011-05-18T14:10:00.000-07:00

Today I squatted....alot

I just decided I was going to keep at it til I made some kind of progress. Ended up doing a few front squats too...miracles do happen

Chin Ups
x7
x6
x5
x4
x3
- see a pattern here?!

Squat
20kgx5
20kgx5
30kgx5
30kgx5

40kgx5x5sets
50kgx5x5sets

Second set at 40kg

-first 2 don't look too bad depth wise, but the last 3 are higher. Got a cramp in my foot on the last rep too, hence going off balance.

Third 50kg set

- These were all way too high, AND I'm rounding my lower back a bit

-3 guys actually came over to tell me they looked grand and were deep etc. but going by those vids they're obviously not! I felt like I was leaning forward too, the dude filming the set at 50kg set there was only a slight tip but it looks like more to me? Or maybe I'm being too critical now? (someone told me that too(albeit in a nice way)... everyone had an opinion today!)

Front Squat
20kgx5
20kgx5
30kgx5
30kgx5
30kgx5
40kgx5
40kgx3x5sets
45kgx3x5sets
50kgx1
50kgx1
50kgx1
- these hurt my left wrist. My right one is grand, it's just my left one that's niggling at me. But stuck with it anyways, for a change I haven't front squatted anything over 40kg in a long time, and my PR used to be 55kg, so I'm happy with this. But I know that technique wise I probably need to shape it up a bit and get a bit lower.

40kg set, these don't look too bad?

45kg set - These weren't great, they look higher?

It looks to me like the depth I'm hitting with the front squats is the depth I need to be hitting with the back squats; and my front squats need to be deeper then still.

Appreciate any input, criticism is welcomed, pay no attention to my wee hissy fit a while back

DB Bench
17.5kgx10
17.5kgx8x4sets

KB Side Bends
24kgx12x5sets

_____________

Friday

2011-05-18T14:07:00.001-07:00

Friday
Deadlift
70kgx5
70kgx5
80kgx5
80kgx5
90kgx5
90kgx5
90kgx3x3

Bridging x3
60secs

Bench
20kgx8
30kgx5
40kgx5
45kgx5
45kgx5
45kgx5
47.5kgx5
47.5kgx5

Unsupported Rows
25kgx12x5sets

Seated Bicep Curls
10kgx10x3 sets

2011-05-12T06:58:00.000-07:00

I'm actually taking a bit of a liking to rowing!

Work Block 15min
10 Lunges 15kg
10 DB Press 15kg
10 e/s One Arm Rows 20kg
9 rounds

Con Block
Row 10 x 150m/30sec rest
32sec
32sec
32sec
32sec
34sec
34sec
34sec
33sec
34sec
33sec
- times all improved from last session. Not sure where to go with it now, whether to just try get sub 30sec on the rows, or cut my rest time to 20sec? Ideas welcomed!

Work Block -15mins
5 Turkish Get up e/s 7.5kg
10 DB row e/s 20kg
10 Potato sack squat 28kg
6 rounds
- my forearms were dead stiff through this, turkish get ups killed my arms. But I'm definitely improving on them, I'm managing to tuck my leg straight under me when I get up now, as opposed to having to swivel my whole hip around to try get up!

Con Block
1k row: 3.33
I know it's not a proper 10 min block but I really wanted to check my time on this. I'm pretty happy with it too! I could get used to this rowing craic.

A bit of a background on how I got into weight training :)

2011-05-12T06:52:00.000-07:00

I wrote this for an internet forum a while back so I thought I'd stick it up here too. Informed Performance has since sadly closed, but I'm still getting some great online coaching from the head coach there - Will Heffernan and keeping up with my training. If anyone would like to get in touch with Will about organising some coaching/personal training just give me a shout for his contact details :)

I was a fat kid... so when I hit 15 I joined a gym and cut the crap out of my diet. I became a bit of a cardio whore, and went down to from 74kg to 60kg in the next year. Looking back now, it was far too light, and I was basically just a smaller version of myself, I still had a belly and all the weight had come off my legs so they looked like 2 match sticks. I stayed at that weight for about 3 years till I started college and quit the gym, it gradually started to pile back on then, and by the time I was 20 I was up to 82kg. It was head wrecking as I still wasn't eating junk food so I thought I was eating 'healthily', but in reality I was carbing it up to the max with the likes of noodles, pasta etc. sometimes twice a day. I joined the gym again, got a cookie cutter programme, laid into the cardio and lost a bit of weight, but then I stalled.

I was so disheartened that I actually started looking into things like Lipodissolve and Liposuction, things that I was never ever consider now! But I honestly thought that I was doing everything I could, and I couldn't understand why the weight wasn't coming off. Then I came across a personal trainer poster in my gym, and decided to give that a go. The trainer was a bodybuilder though, and I found it was a mix that just didn't really work out for me, so after getting some feedback on the routines he gave me here I decided to move on. It had however, given me a taster of weight training, and I knew then I definitely wanted to learn more.

I started training with another PT after that, and kept it up for about 3 years; I'd get a session/programme every 6 weeks and work away myself during that time. I progressed well at the start, and got my weight down about 3/4kg again. The weight training I was doing was extremely light for the first 2 years, with very little in the way of compound lifts. Then, as I began to do more research and met more people into lifting I decided I wanted to step things up a bit and moved on from straight leg DLing to regular DLs. This was the turning point for me, I freaking loved deadlifting! I'd do it all day if I could I also had a look at weight lifting and G'em was a godsend in helping me nail an overhead squat after I'd struggled with it for months. I don't have the patience for Oly lifting though; I just didn't take to it. At that point, my training had also become fairly crossfit orientated, with little in the way of technique work, and since my focus had diverted more towards the weights I decided to go it on my own and try a few programmes myself. Thus came Stronglifts, Coan Phillippi, and Smolov.... I was also training in RAW at that stage, and COH was a massive help while I was there; making sure I did less bullshitand more training.

During the process of trying to combine CP and Smolov, I found myself heading out to an open day in IP. In that one day, I learned more about my squat and deadlift than I had in the past 3 years! It was a major light bulb moment and I signed up soon after. Since joining IP, my flexibility has increased and I've made major improvements with my deadlift technique, which was absolutely terrible and actually quite dangerous. I've gone from pulling 110kg with form that could have passed me for a hunchback, to pulling 130kg with decent form and a far less risk of any injury. I also know I have alot more in me now, and my form is improving every day thanks to the expert coaching I'm getting in IP. My squat has also improved so much, and is looking less and less like a good morning now, haha! As for my bench....I'm working on it And it's not just those 3 lifts, everything has improved bit y bit in my time here; sure I remember when I started IP I was doing less than 25 push ups a minute, 6 months later I've doubled that figure. I remember trying to do a pull up and just hanging off the bar when I started, thinking I'd never ever get one - 3 months later I had it in the bag.

I constantly see threads on here from girls just starting out, and it's so frustrating knowing that despite all of the advice they get on here, that they probably won't take it. I know, because I remember how I felt at the beginning too. The mens weights area was pretty daunting, and I hated not knowing what I was doing so I had a serious lack of confidence when I was training. I used worry people were looking at me thinking 'what's she doing here', which is hilarious, because now if I even just get a 1kg PR I make damn sure everyone knows about it!!!

I don't just train with the 'drop fat' mantra now, I train because I actually love it - much as I rant about it sometimes when things aren't going my way When people ask what I'm training for, I tell them it's simply because I enjoy it and it makes me feel better about myself - and that really is it! I'm competitive and I'm constantly trying to out do myself, that's what motivates me. That and the fact that I'd be a heifer if I sat on my arse all day. But a lot of people don't really get that. The thing is, my confidence has improved so much since starting training, and the way I think about my body has changed too.

My weight fluctuates a fair bit between 70-73kg, but I've learned not to read much into that, sure I even got annoyed the other day because I lost weight and thought I'd lost muscle - I never thought I'd get annoyed about losing weight! My skinfolds have come down from 154mm to 128mm since joining IP, and it's been a slow and steady road. I'm aiming to get them down to sub 110mm, but that goal is also on a par with my aim to get a 140kg deadlift and more than 1 pull up. I'm not going to sacrifice one for the other, and through training in IP, and doing what I'm told...I don't think I'll have to.

Overall, I get mixed reactions from people about it. I guess guys could be intimidated sometimes, but they're generally not the kind of guys I go for so it's never an issue. It's funny though when they try to show off, and start yapping away about training, when in reality it's pretty obvious that they don't have a clue what they're talking about. The only thing that really riles me is when people straightaway assume you're a bodybuilder when you say you lift weights.... And then even when you explain your training, you can see that it's just not registering! It can be fairly frustrating alright. Girls are more of an issue than guys to be honest, a lot of them just don't get it and I guess that's fair enough - but it's a shame too as I'd love to see more ladies training. I used to work with a girl who point blank refused to do weights in case she got 'bulky', I've heard that line soo many times now that it just goes over my head. It's hilarious too, because most of the women who say it to me have enough 'bulk' on them already, and it's not from flipping weight training!

Even though I've been training for the past 4 years, I only feel like I've 'properly' started weight training in the past 6 months since joining IP. There's a lot to be said for listening to the right people and educating yourself more in the process. I love learning as I train, I'm constantly improving everday now and I've met some really sound likeminded people both on boards and out in IP. Going to the gym isn't a 'chore' for me anymore, it's a social thing now, and I really enjoy it. I finally feel like I'm getting somewhere and its done wonders for my confidence too!

Anyways, the jist of it is I have bad days like all women, where I feel like a beached whale and want to give up. But the difference is that I'm in a training environment now where 1 bad day is just that - ONE DAY. It doesn't start a spiral of bad days, and it doesn't mean I give up and head over to McDonalds. I have support, encouragement, and excellent advice to see me through now and that makes a big big difference. Just the other day I was I a foul mood because I'd missed a pull up, and Hanley reminded me I had a good deadlift to make up for it Another day, I went in to do a conditioning block but just wasn't in the form at all for it, and Conor pushed me through it. Then there's Henners, who's always around to make sure I zip it whenever I start to moan about something.... everyone needs a Henners!

7 chin ups - yay!!!!

2011-05-11T04:41:00.000-07:00

Marcus was a big help with my squatting today, he basically said I was going too deep and too fast with them, so I slowed down and tried stopping a bit higher. It really helped, still a bit shaky but at least I'm getting the weight back up! Had a chat with Will later and they're bit high now, but I know what I need to work on.

Squats

20kgx5
30kgx5
40kgx5
50kgx5
50kgx5
50kgx5
50kgx4

Chin Ups
x7
x3
x5
x4
x4
x3

DB Bench Press
15KGX12X5sets
- 17.5's were being used to used the 15's and worked on getting the full 12reps

Side Bends
24kg x 12 x 3

OH Plate Ext
10kgx100reps, broken down.

Saturday

2011-05-08T03:02:00.001-07:00

Chin Ups
x5
x5
x5
x4
x3
- really happy with these, first time I've got 3 full sets of 5 Aiming for 5x5 now.

DB Bench
10kgx12x2
17.5kgx12
17.5kgx10
17.5kgx8
17.5kgx8
17.5kgx8

Squats
20kgx5
20kgx5
30kgx5
35kgx5
40kgx5
40kgx5
40kgx5
40kgx2
40kgx1
40kgx1
40kgx1
- these were a disaster, had to stop and reset myself for the last few sets to try fix my form. I always low bar so I tried singles with high bar, just to see, but it made no difference. When I hit depth I lean way forward, and when I straighten up I don't hit depth! It wasn't heavy, I wasn't wrecked, I just kept messing them up... I've forgotten how to squat, I actually fcuking have.

Side Bends
24kg x 12 x 3

OH Plate Ext
10kgx100reps, broken down.

__________________

02/05/11

2011-05-04T02:57:00.001-07:00

IP Warm Up + Chin ups 5,4,3

Did strength today as I'm doing a Cond. session with Sarah tomorrow. Felt more like a strength day anyways, if that makes sense to anyone!

Deadlift
60kgx5
60kgx5
80kgx5
80kgx5
90kgx5x4sets
90kgx3 - was aiming for 90kgx5x5, but I could feel my form going on the 3rd rep in the last set so left it there.

I've chatted to COH and Will about how I'm going to work this over the next 6 weeks, and the plan is to build up volume in the early weeks and then go heavier for less volume in week 4/5/6. e.g. say 5x5's and then down to 5x3 and 3x3 etc whilst upping the weight. The idea being that by week 6 I'll be lifting my current singles for reps - well, I think that's the idea! Funny, I'd never really thought about it properly before. I'm definitely going to start paying more attention to what I'm doing and how it's going to get me where I want to be.

Bridging and Side Bridging
60secs
30/30
- couldn't do these, still have that stitch thing going on. Tried sit ups then but it was the same - annoying.

Bench
20kgx8
30kgx5
40kgx5
45kgx5
45kgx5
45kgx5
47.kgx5
47.5kgx5 - the last 2 were assisted, I'd told the guy not to touch it unless it was actually going to crush me and fair play to him he didn't.
Really happy with getting the 5 reps at that, as my 1rm is 50kg like!

Unsupported Rows
20kgx12
22.5kgx12
22.5kgx12
25kgx12
25kgx12
- these are feeling easier every session, upped the weight 5kg today and it was grand.

Seated Bicep Curls
10kgx10x3 sets

My weight is sitting at 70.2kg for the past 2 weeks now which is the lowest it's been in a while. Going to have to find someone to check my skinfolds somewhere too, no use my weight being down if my BF is up.

2011-05-01T10:24:00.001-07:00

IP Warm Up

Squats

20kgx5
20kgx5
30kgx5
35kgx5
35kgx5
40kgx5
40kgx5
45kgx5 - felt like I was leaning too far forward so dropped back.
40kgx5
40kgx5

- tried box squats, but I was going lower without the box so just did them without. I think it might be a bit higher than the one in IP. I really miss having someone tell me when I'm leaning forward, being lopsided, etc., it's hard to gauge it yourself and there wasn't anyone in there today I really trusted to ask. Saw a dude yesterday squatting 100kg with a higher box than I had today, and he wasn't getting anywhere near it but kept putting weight on the bar, so needless to say I'm dubious about asking randomers to check my form.

Chin Ups
x4
x3
x4
x3
x3
- these were a disaster today. Was getting a real sharp pain under my ribs everytime I pulled myself up, and it was annoying as fcuk, kinda like a stitch you get from running. Weird.

Bench Press
- swapped the DB Bench for the barbell as I forgot to bench in the last strength session
20kgx5
20kgx5
30kgx5
40kgx5
40kgx5
45kgx5x5 Happy out.

Pull downs
12x3sets

Side Bends
24kg x 12 x 3

OH Plate Ext
10kgx100reps, broken down.

My friend Sarah is joining RAW next week too so it'll be nice to have someone to train with again, expecially for the conditioning blocks. Also, met a guy in there last week who used to train in IP, and he's left bands in reception for me to use for conditioning which was dead sound.

April 30th

2011-05-01T10:23:00.001-07:00

Work Block- 15mins 15's were being used to had to drop down t0 12.5kg for the lunges and press

Lunges 12.5kg e/s x 10
10 DB Floor press 12.5kg
10 e/s Unsupported rows 20kg
8 rounds

Con. Block 10mins
KB Swings 24kg
DB Snatches 12.5kg
10 rounds

Work Block
5 Turkish Get up e/s 7.5kg
10 DB row e/s 20kg (think this was actually meant to be only 5 e/s, oops)
10 Potato sack squat 28kg
6 rounds
- forgot I normally do the turket get ups and rows with a KB in this block.
The turkish get ups were way easier though, definitely have the hang of them now.

Con Block- Rowing
150m row/30 sec rest x 10
34sec
33sec
34sec
34sec
34sec
37sec
35sec
35sec
37sec
38sec

__________________

2011-04-26T14:37:00.000-07:00

IP Warm Up

Squats

I've had a serious knock to my confidence on these since wrecking my leg and it's incredibly frustrating, but he way I see it is I can stay light, fix myself, and work back up slowly. Or go heavy again straightaway, squat high as fuck, and break myself. Guess which I'm going for.

20kgx5
20kgx5
30kgx5
35kgx5
40kgx5x4sets
40kgx3 - felt a pull on my quad on the 3rd rep so finished up.

COH kept an eye on these for me, depth was good up to 35kg but started getting a few dodgy reps at 40kg so I stayed there, I'm dipping forward too. Felt shaky as hell, it's like I'm having to relearn to squat, but I'll get there!

No GHRs-they still hurt like a mofo.

Chin Ups
x5
x4
x4
x3
x4
x3
x3
x2

Happy with these, I enjoy doing them now that I can get a few

DB Bench Press
15kgx12
17.5kgx9
17.5kgx8x3sets
- not sure whether to drop back to 15kg and hit my 12reps or stick with the 17.5s at 8...

Pull downs
12x3sets

Side Bends
24kg x 12 x 3

OH Plate Ext
10kgx100reps, broken down.

Back to conditioning!

2011-04-25T08:25:00.001-07:00

Today I discovered that I've the same love/hate relationship with rowing as I do with running - I love short distance but I fucking HATE long distance!!!! I enjoyed the rowing today though

IP Warm Upx3
Con Block
Row 10 x 150m/30sec rest
34sec
38sec
34sec
35sec
35sec
38sec
37sec
35sec
35sec
36sec
- this was grand, actually liked it.

Work Block 15mins
5 Deadlift e/s 24kg
5 double kb press 8kg
5,4,3,3,2 chin ups/5 press ups for the rest of the rounds
15 rounds in 15mins
-started failing on the chin ups pretty quickly without the band, so switched over to press ups halfway through. I'll sub in inv rows next time.

Con Block
Row
200m 47sec
400m 1.44
600m 2.46
800m 4.02
1000m 4.53
600m 2.48
400m 1.45
200m 47sec
- pure gassed myself on the longer rows by going hell of leather at the start, but learned my lesson pretty quickly! If anyone ever makes me row more than 1000m I think I might die.

Work Block -15mins

10 burpees
10 DB pushup rows 5kg
10 sit ups
8 rounds in 15min
- push ups rows were taking me ages at 7.5, and the plates were loose on the DBs so they kept rolling on me, so dropped down to 5kg. Still took me ages though! Also I'm still reverting back to push up style burpess out of habit, but sure it'll do me no harm.

First Conditioning session in about 2 weeks I think, so went good considering! COH was great at giving me the evils any time I slowed down too Leg was grand - even with the rowing so I've no excuse not to get the squats sorted again now. I think I'll just have to work back up, I'm probably just leaning more on the other leg out of habit now.

Also had a chat with Kieran after about how best to structure my deadlifting rep ranges over the next 6 weeks to hit 140, the IP prog leaves a bit of scope but I'd never really had to think about it before - I always just asked Will! Have a better idea now, so going to drop Will a line too and see what he thinks.

I think what I have to get used to more than anything now is being more confident that I'm doing things right; I'm so used to being able to ask someone to re-affirm that I'm right, even when I know that I know myself!

Hangover training = not pleasant.

2011-04-22T08:09:00.001-07:00

Was out for Wills non going away going away drinks last night...and the head on me today was unreal. Still, least I did something....

Squats
Tried few sets and wasn't as sore as before, but Kieran said my leg was caving in so I left it and moved on, just going to have to be patient - not one of my virtues!

Chin Ups
x5
x4
x3x8sets
- very happy with these

DB Bench Press
15kgx12x5sets
Easy, played it safe, but wasn't sure I'd get 5 full sets out of the 17.5s.

Side Bends
20kg x 12 x 3

OH Plate Ext
10kgx100reps, broken down.

IP has ruined me...I keep getting distracted by people doing weird ****, and wanting to go up and ask them what exactly they're doing and why - just to see if they actually have reasoning behind their stupidity.... Seriously, some dude was in there benching like 40kg with 2 plates and chains - wtf do you need chains for it you're only benching 40kg? Then some other dude was using every fecking thing APART from his biceps to bicep curl, the way he was swinging his arms to get the weight up was actually a health hazard, they were either going to go flying out of his hands and hit someone or he was going to do his back in. Damien was in too and we just sat looking around us in amazement

Like I said - I'm ruined.

Oh another note, there was a guy in there doing band assisted L sits, I want to try those! Never thought of using a band for them.

FINALLY, a set of 5 chin ups :)

2011-04-21T08:12:00.001-07:00

First proper session outside of IP, and first set of 5 chin ups

Deadlift
60kgx5
70kgx5
80kgx5
90kgx3x5sets
- kept these light just in case, but my leg was grand, happy days.
Also, there's this group of dudes who used to be in RAW when I trained there before, and I always though they were total neandrathals...especially the perma tanned one, so I tended to avoid them. But today I didn't really give a ****; was pure shocked though when they were sound as hell and helped me unload/put away weights etc. Maybe I pre-judged...we'll see!

Bridging

60secsx3

Chin Ups (stuck these in btw the bridging)
x5
x3
x3

Bench
20kgx8
30kgx5
35kgx5
40kgx5
42.5kgx5
45kgx5 - the last 2 reps were assisted, but I could have got the 4th one if he hadn't grabbed the bar.
40kgx5

Side Bridging
30sec/30sec
30sec/60sec
20sec/50sec
- that's the longest I had hold it on each side, it seems I'm better on on my left side. Not great at the oul bridging...

Unsupported Rows
15kgx12
20kgx12x5sets

Seated Bicep Curls
10kgx10x3 sets

Grand session, happy about the chin ups and happy I got to deadlift (it's been too long!). Didn't do the step ups because I could feel the pull in my thigh when I tried them, I'll give them a go again next week.

Back to it??!

2011-04-21T04:08:00.001-07:00

Did some 'pretend' deadlifting and a few squats in the house earlier to see how my leg was, squats are still a no-go but the deadlifting movement felt ok...brusing is waaay down so it has to be on the mend! Going to head in now and see how I fare with a barbell!!

End of an era :(

2011-04-18T03:58:00.001-07:00

Got the sad news at the weekend that Informed Performance has closed it's doors. Needless to say, all of us are gutted, it was a top class facility with none like it in the country. My training in IP was a brilliant experience and a total eye opener to the bullshit that goes on with other gyms/know it alls in Ireland...who actually know fuck all. I've learnt so much in the past 6 months, and I know it'll stand to me. IP was more than just a gym/club, it was somewhere to have the craic and meet some sound like-minded people. I'll miss Henners constant 'teacherisms', objectifying Conor, Hanleys abs, Sarahs boobs, Karlas malteaserness ('higher bars make pull ups harder!' :P), , Damiens supportive abuse ;) , everyone elses prowler abuse, and of most of all Wills top class coaching - 'that's the way' :P. Oh and hearing 'Sugababes' on repeat on Wills ipod...And all the other guys who made IP such a legend facility. I've met some great people, thanks guys, you lot aren't half bad :) Onwards and upwards from here, we've had a great headstart!

Fatty is less fat ;) Also 50kg Bench PR-BOOM!

2011-04-14T13:41:00.000-07:00

Weight 72.3kg
Skinfolds 10 days ago: 128mm
Skinfolds today: 121mm

That's the lowest they've ever been! I'm delighted.I found a pic from before I joined IP, so sticking it up with one from today, I can see a bit of a difference so I'm happy so far :)

August 2010
April 14th 2011
April side

Had to stick to lower body today, but I finally nailed 50kg on my bench so I'm happy out!

Bench Press
20kgx8

30kgx5
40kgx5x5
48kgx1
50kgxFail
50kgx1 PR

Unsupported DB rows
15kgx12
17.5kgx12x5sets

Bridging
60sec
55sec
30sec
30sec
25sec

Hammer Curls
7,5kgx12x5sets

This is what happens when you're too fucking stubborn, and try to drag 135kg up your thigh....

2011-04-12T12:24:00.000-07:00

It was niggling at me all week since, but I figured it was just bruised. Then I got a pure searing pain in my thigh when I was training today...guess I did more damage than I thought Will said to ice it so I'm sitting here with a bag of frozen sweetcorn stuck to my leg.... although I probably should have done this a week ago!!!!

C1

Work Block- 15mins
Lunges 15kg e/s 2 lengths
10 DB Floor press 15kg
10 e/s Unsupported rows 17.5kg
7 rounds
- the lunges hurt, alot, But got one more round so happy enough.

Con. Block 10mins
KB Swings 24kg
20 Swings on the minute (with 2 rounds of 10 'cause I'm a wuss)
10 rounds

Work Block
5 Turkish Get up e/s 8kg
10 DB row e/s 17.5kg (forgot was meant to use KBs for this)
10 Potato sack squat 32kg
5 rounds
did this with Sarah and the timer didn't start, so we left it at 5 rounds as that's what I got last time with less weight. Took a while running through the Turkish Get Ups.

Then tried a sprint block to finish off but my thigh decided to protest. I did one yesterday after strength anyways so it's grand, and can add in another cond block after strength tomorrow. Deadlifting should be grand, I presume it's just impact I've to steer clear of...those hill sprints weren't the best idea in hindsight....

2011-04-12T01:40:00.001-07:00

Monday

Squats
20kg x 5
20kg x 5
30kg x 5
40kg x 5
45kg x 5
50kg x 5 x 5

Chin Ups- no band (slotted a few in between squat sets and got a rep PR)
x3
x3
x3
x2
x2
x3

Band Pulldowns
3 x 10/10

Chin Ups - I'd forgotten I had these next! Will said to try them with a close grip, and I found them way harder that way, apparently some people find that easier though. It might have had something to do with all the sets beforehand too I'd say...
Blue Band (close grip)
3x5sets

DB Floor Press
15kg x 12
17.5kg x 12
17.5kg x 8
17.5kg x 6
15kg x 5
- totally failed on these on the fourth set of 17.5kg, so even when I dropped back down to 15kg my arms just weren't working!

DB Side bends
17.5kg x 15 x 3sets

Overhead Plate Extensions
10kg
100 rep
-35
-25
-25
-15

Cond Block 10 mins
50m Hill Sprints (outside)
1 uphill sprint every 45secs

My diet has pretty much levelled out now, so there's no much point in logging it here anymore, I have some higher carb days than others but I'm sticking within the 150-200g range and it seems to be working for me. Going to see if I can get my skinfolds checked at the end of the week as it'll be 2 weeks then, and I'm hoping I'll have got them down again after the last blip on radar

2011-04-10T09:08:00.001-07:00

Saturday

Con Block 10 mins
Prowler pushes +20kg outdoors
1 per min, avg 10secs per push
Will said to keep these light and go for longer speed pushes

Work Block 15mins
5 Deadlift e/s 24kg
5 double kb press 8kg
5 green band pullups
14 rounds in 15mins
-pull ups slowed me down a bit at the end. Otherwise it was grand.

Con Block 10mins
Myself and Sarah decided to do some Hill sprints outside, and some dude from one of the warehouses came out to offer us come cake halfway through

Distance was about 50m
1 uphill sprint per min,
8/9secs per sprint.

Worked out as loads of recovery time so wasn't fcuked by the end of it or anything, and didn't get any slower on time. Might try it again at 30secs instead of a min. I really enjoyed this actually, and the prowler pushes, after all my procrastinating about doing stuff outside Like it was even my own idea to do the hill sprints! This is the pattern see, show me something new and I immediately won't like it, then give me a day or 2 and it'll be my new favourite thing I'm definitely a bigger fan of running for speed rather than endurance.

ANTICHRIST Work Block -15mins
-there's always ONE!

10 burpees
10 DB pushup rows 7.5kg
10 sit ups
7 rounds in 15min
- this killed me. Seriously. I should have done with DB rows with 5kg, but they were in use. I was doing them in 2/3's they were that bad! Still had serious DOMS in my core too, I don't know what I did last week, cause I've never really had that before! I kinda like it though, makes my belly feel less flabby (psychologically!)