The Road Forward (Training Log)

Discussion in 'Training Logs' started by Mangosteen, Feb 12, 2015.

  1. Mangosteen

    Mangosteen Hold strong not

    I've decided to start a new training log. I don't have access to the same opportunities I had in university and took a long lay off from any H&F or MA training (almost a year now).

    To keep my girlfriend and her sister on track, I'm doing the program she's on.
    It involves lots of sprinting and way more cardio than I'm used to (so more than none).

    It's attached in a PDF and I'll be doing the body weight version of it.

    Today:
    15 minutes of attempting to skip. Shoulders got sore, need to work on form.

    Overhead press with resistance bands:
    3 sets of 8

    Behind the back shrugs:
    3 sets of 8

    Wall and raised push ups:
    5 sets of 10

    Looking forward to sprinting tomorrow and MAP meet next week.
     

    Attached Files:

  2. Simon

    Simon Moved on Admin Supporter MAP 2017 Koyo Award

    Shouldn't have sore shoulders from skipping.

    I'll take a look at your form when we get to the MAP Meet next week.
     
  3. Moi

    Moi Warriors live forever x

    Resistance bands come in lots of colours as you move on :)

    PX90 (or equivalent) you need one :)
     
  4. LemonSloth

    LemonSloth Laugh and grow fat!

    Ooooh yaaay, another training log!

    Should be fun! :)

    Also, cardio is the work of the devil :p.

    What sorts of H&F stuff did you use to do?
     
  5. Mangosteen

    Mangosteen Hold strong not

    Well in prison we did mainly bodyweight stuff. But the warden was keen on having us do other stuff like fight lions with chairs and wrestling bears.

    A lot of animal fighting actually...
     
  6. Mangosteen

    Mangosteen Hold strong not

    This is just something to remind me of jump progressions if I decide to start jump training again (and forget the order now that I don't have my coaching materials):

     
  7. David Harrison

    David Harrison MAPper without portfolio

    Nothing like fighting animals for getting the heart going!

    Also, NEVER LOSE YOUR NOTES! (in relation to your last post and not having coaching materials).
     
  8. Mangosteen

    Mangosteen Hold strong not

    It rained yesterday so today i did the sprint session and the other stuff.

    Morning
    15 minutes of light jogging to warm up
    Hill Sprints, ~30 degree incline, 30 to 50m, 2 minutes rest:
    8 sets. after the fourth i lost the ability to sprint and it was just a fast run. i cooled down by walking up a hill and home and collapsed into bed.
    Going to run on flat or less steep incline next time.


    Evening
    Overhead press with resistance bands:
    3 sets of 10

    Behind the back shrugs:
    3 sets of 10

    Single leg glute bridge:
    3 sets of 10
     
  9. Mangosteen

    Mangosteen Hold strong not

    Attended the MAP meet last saturday and was buggered the rest of the week.

    Today I found an awesome gym though but it's an hour away (free transport though).
    They have muay thai, boxing and BJJ classes and they have olympic lifting and strongman equipment. fees are super cheap too.
    I already found a training partner there too.

    I did what he was doing

    Snatches:
    40x5x3

    Power jerks:
    60x5x3

    Press:
    40 5,3,2,2

    Dips with lots of cheating
    2x5
     
  10. Mangosteen

    Mangosteen Hold strong not

    I will not lament over the past in this log. I must move forward.

    Front Squat:
    60x5x3

    Sissy Squats:
    5x2

    Single leg hamstring curl:
    5x6
    2.5x2x10 (go with 2.5 next time)

    My plan forward now is this - split up my lifts. Although my coach used to have me do all lifts on the same days followed by squats, what i really need is some mass.

    So I will pick two compounds from below, aim for 5x3 (aim for a little heavier in the last set) then 2-4 related exercises for 3 sets of 10 (or as close as i can get to sets of 10) to get some blood going. Kalle beck and all that jazz.

    Overhead:
    Snatch
    Power Jerks

    Squat:
    Front Squat
    Back Squat

    Pull:
    Clean
    Deadlift
    Snatch Grip Deadlift (On strong man day)

    And cos I have access to strongman equipment, I'll do strongman day, once a week, which is just the snatch grip deadlift with a loaded carry or a strongman exercise to keep myself sane.
     
    Last edited: Feb 28, 2015
  11. Mangosteen

    Mangosteen Hold strong not

    Today (gonna give Harry's cycle a shot on snatch dls)

    Snatch grip DL:
    40x5
    50x5
    60x5
    70x5
    80x5

    Strongman stuff (1 min rest between sets)
    Tyre flips:
    3x1mim
    Duck walks:
    40kgx3x1min

    Then practiced shoots and Thai kicks, stretched and went home.
     
  12. Madao13

    Madao13 Valued Member

    Good luck with your new fitness goals dude!
    The gym being 1 hour away from home sucks sooo much though!
    I have no job, no girlfriend, hell, I don't even cook the meals I eat and still I couldn't handle that.
     
  13. LemonSloth

    LemonSloth Laugh and grow fat!

    Tyre flips are awesome!

    But...what are duck walks?
     
  14. Mangosteen

    Mangosteen Hold strong not

    Yeah but its a great gym, i found people to train with and the staff are really awesome. there are gyms closer to me but if i dont enjoy the training environment then i know i wont go often enough.

    [ame="https://www.youtube.com/watch?v=ezrXUsi372o"]https://www.youtube.com/watch?v=ezrXUsi372o[/ame]

    Slothy, these are ducks walks. Serious respect to these guys, 40kg was hard enough.
     
  15. LemonSloth

    LemonSloth Laugh and grow fat!

    Holy hell, those look hard.
     
  16. Mangosteen

    Mangosteen Hold strong not

    Met other olympic lifters but sticking with program and training lifts with them on the day i do lifts.

    Today was

    Cleans
    60x3x3
    60x2
    60x1
    Kept getting pinned, need to work on footwork

    Back Squats
    70x4x3
    80x1 (second failed)
    Will try 70 again next squat session and slow down the reps and not warm up as much after other lifts.

    attempted 3x10:
    40kg Back squats 2x10 (muscular failure at end of second set)
    Sissy squats 4, 4, 3
    Pull ups 3, 2, 2
    Curls 3x6 with 2.5kg on machine
     
  17. Mangosteen

    Mangosteen Hold strong not

    Today - fun with fish and friends

    Snatch Deadlifts:
    85x6x1
    (JWT got an easy single at 120)

    Log Press x1

    Duck Walks

    Yoke walks up to 160.

    Prowler push - 40kg increments up to 200kg for a length.

    2 Hours of karate with JWT
     
    Last edited: Mar 5, 2015
  18. Mushroom

    Mushroom De-powered to come back better than before.

    Impressive lifting from you yesterday.
     
  19. Mangosteen

    Mangosteen Hold strong not

    says you! you smashed the logs and the stones despite a messed up knee and shoulder!
    Im having trouble uploading the videos. my internet isnt fast enough

    Today

    Snatches:
    40x4x3, x1, x1 (lost the bar behind me and lost confidence)

    Power Jerk:
    60x2 elbow wasnt locking out fast enough. need more overhead pressing

    Front Squats:
    60x2x3, x7, x5 (was too easy, will try more reps with JWT on wednesday)

    a few sets of back rows
     
  20. Mangosteen

    Mangosteen Hold strong not

    Snatches:
    40x4x3, 42.5x3 (slow under, need to be faster)

    Cleans:
    60x2
    60x2, x1

    decided not to be a hero and drop weight
    Clean and jerk:
    50x3x3+1

    Front Squats:
    60x3x5, x3, x5

    Will hit 5x5 on wednesday with JWT.
     

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