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Old 05-01-2013, 03:04 PM   #261
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Default LRB, Week 19/52: Conditioning

HIIT

Week 1 is a bit of a break in week. So itís only 8 ľ miles @ 3 minutes per lap.
Treat these with respect. Donít push it the first week too hard. Each week will get more difficult from here on out.

Week 1 Ė 8 intervals @ 180 seconds per lap, 2 mins walking rest
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Old 05-02-2013, 01:40 PM   #262
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Default LRB Week 19/52: Conditioning

Vest Walk

Nice out, so did this outside.

2 miles with 40lb Vest
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Old 05-02-2013, 09:01 PM   #263
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Good job man. That would be horrible to put a weighted vest on. I'm trying to get my natural weighted vest to get lighter
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Old 05-03-2013, 02:17 PM   #264
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Default LRB Week 19/52: Day 5, Bench/Circuits

haha, me too Cutty. To be honest, the weight vest is pretty forgiving, but i definitely recommend it outside as opposed to on a treadmill, rough on the ankles.

Friday, May 3rd, 2014

Warmups-diesel crew 2 min shoulder warmup

Paused Close Grip

95x5
115x4
135x3
145x2
155x1
175x1
185x1
155x8

ladder circuit #2:

Dips: 3, 6, 9, 12, 15, 12, 9, 6, 3
Chins (different grip than circuit #1): 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups: 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises: 3, 6, 9, 12, 15, 12, 9, 6, 3
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Old 05-03-2013, 10:37 PM   #265
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Keep smashing that bench.
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Old 05-04-2013, 04:19 AM   #266
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Been slacking on the logging so I'll only put up the main stuff. Accessory work is similar to previous weeks.

Monday 29 April 2013

5/3/1 Wave 7 Week 3 Day 1: 1's

Squat

1x5 60kg
1x5 70kg
1x5 80kg
1x5 102.5kg
1x3 115kg
1x1 132.5kg
1x1 140kg
1x1 150kg
1x1 160kg
1x1 170kg

All these were really easy. I've been working on firing my glutes to lock out and it has made a difference to the speed. I was getting a pain in my right glute when I was walking out so decided 170kg was enough.

Wednesday 1 May 2013

5/3/1 Wave 7 Week 3 Day 2: 1's

Bench

1x5 60kg
1x5 70kg
1x5 80kg
1x5 100kg
1x3 112.5kg
1x4 125kg
3x5 80kg

Happy with 4 reps on the top set because it is an improvement on the last cycle but it didn't feel brilliant.

Friday 3 May 2013

5/3/1 Wave 7 Week 3 Day 3: 1's

Military Press

1x5 40kg
1x5 50kg
1x5 57.5kg
1x5 70kg
1x3 77.5kg
1x1 87.5kg
1x1 95kg
1x0 102.5kg

Press was feeling good so I tried to push it a litte. 95kg was nice and solid but 102.5kg was a grind and I couldn't lock out. More tricep strengh needed!
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Old 05-04-2013, 07:24 AM   #267
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Saturday 4 May 2013

Extra session

Farmers walks

2x40m 20kg each hand
2x40m 40kg each hand
2x40m 50kg each hand
1x40m 60kg each hand in 21.8 seconds

There is a turn at 20m. First time I've done these for a while so took it relatively easy. Grip felt solid. Weights are on top of the handles because I don't know how much they weigh - less than 10kg each I'd guess.

Suitcase carries

1x40m 20kg right hand
1x40m 20kg left hand
1x40m 30kg right hand
1x40m 30kg left hand
1x40m 40kg right hand
1x40m 40kg left hand

Again started light on these, hopefully build it up over the next few weeks.

Prowler

2 lengths 20kg high handles
2 lengths 40kg high handles
2 lengths 60kg high handles
1 length 70kg high handles
1 length 80kg high handles
1 length 90kg high handles
1 length 100kg high handles

It started to rain and getting grip was tough so called it a day.
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Old 05-04-2013, 12:31 PM   #268
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Default LRB Week 19/52: Conditioning, Day 6

HIIT

Week 1 is a bit of a break in week. So itís only 8 ľ miles @ 3 minutes per lap.
Treat these with respect. Donít push it the first week too hard. Each week will get more difficult from here on out.

Week 1 Ė 8 intervals @ 180 seconds per lap, 2 mins walking rest
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Old 05-04-2013, 02:24 PM   #269
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Quote:
Originally Posted by HumanHorrorFilm View Post
HIIT

Week 1 is a bit of a break in week. So itís only 8 ľ miles @ 3 minutes per lap.
Treat these with respect. Donít push it the first week too hard. Each week will get more difficult from here on out.

Week 1 Ė 8 intervals @ 180 seconds per lap, 2 mins walking rest
How do you find these?
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Old 05-05-2013, 11:19 AM   #270
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Sunday 5 May 2013

Extra session

BB row

5x20 40kg

DB shrugs

3x20 30kg each hand

Was going to do more sets but my forearms were cramping up after farmers/suitcase carries yesterday and BB row today.

Hamstring curls

5x12 32kg

Cable row

5x15 32kg

Nice quick session, focusing on back and hamstring because I haven't done enough for these over the week.
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