Woody strength and conditioning log

Later:

25kg blob attempts, negs, 2 hand lifts

TTK: (20+20p x 5kg) x 4 – thumb pads on fire

Formulator flex: 25x15kg (10+5)
Formulator ext: 25x5kg

Powerball

30/9/09 Wednesday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
foam rolling, hip mobility stuff, glute bridges, crunches

DL: 6x71, 5x111, 8x2x141 doubles on the minute.

2” DB row: 8x23, 8x35.5, 2x7x45.5

Band abduction: 12x blue, 2x10x green

Trap bar shrug: +50x20

Neck strap: 10x15
ss
Neck front raise: 12x5kg

KB Side bends: 25x32

KB swing: 20x32

Stretching

2/10/09 Friday lunchtime work gym

2 mins elliptical

Muscle snatch: 8x20

Push press: 8x20, 5x51, 76x5,5,3
Hrumph, felt like I was struggling for air on the last set. Slightly better than last time, but balance was still an issue, some of them I was letting get out in front too much.

RT: 10x50 last two RH assisted

2” pulldown: 8x60, 8x80, 100x6,5

KB Clean and press: 5x16, 5x24, 5R1Lx32
Still don’t feel comfortable with the 32 with the left. Will probably do an extra set on the 24 with it
next time to even things up a bit.

EZ curl: +20x8, +30x8, +40x6
ss
Pressdown: 12x45, 2x12x70

Wall slides

Wrist roller: 5kg e/w x 1.5
Wrists supported, first time doing these since the primal comp

Stretching

5/10/09 Monday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
Foam rolling, hip mobility stuff, glute bridges, crunches

Squat: 8x20, 6x61, 5x81, 5x101, 2x5x126
Not too bad, think I was losing mid back tightness a little, as I tend to do on deads. Asked someone what my depth was like, as I find it harder to judge on heavier sets, and he said below parallel. Will have to get a vid some day so I can see for myself.

Grippers:
R: #1 x 8, #2 x 1, #2 x 7x4
L: #1 x 8, #2 x 1, #2 x 3,3,3,3,3,2,3,2

Arched back good mornings: 10x20, 2x10x40
Going to give these a go to maybe help with the mid back arch as above. Going light to start with, found the bar was rolling onto my neck a bit though.

Ab roller: 25

KB swing: 20x32

Stretching

7/10/09 Wednesday lunchtime work gym

Decent session, usually I’m whining about something but everything felt slightly improved.

500m C2 rower 1:53

DB retraction & protraction, foam rolling

Bench press: 15x20, 6x51, 5x71, 3x5x88.5

25kg blob: 2 hand x 3, attempt, neg x 3, deload* x 15kg, 10, 7.5, 2 hand x 10
* made a crude deload set up using a wide parallel grip pulldown handle pivoted over a 2” dumbell and it actually worked quite well. 7.5kg felt about right for a working weight, so will go from there next time. Had decent control over the negs RH, LH less so.

2” DB Row: 8x23, 8x35.5, 2x8x45.5

EZ skullcrusher: +20x10, +30x12,10
ss
Face pulls: 12x40, 2x12x50

Cable external rotation: 1x15

Stretching

8/10/09 Thursday lunchtime

3 mile run in 23:56. New pb! unexpected as I haven’t run for over a month. Went off a bit quicker which I think was the key, although was suffering by the end.

9/10/09 Friday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
foam rolling, hip & t-spine mobility stuff, glute bridges, band x-walks

DL: 6x71, 5x111, 8x2x146 doubles on the minute.
I had been manually setting a countdown timer off after each set, so the time between was probably more like 90secs. This time I used a continuous interval timer, which was a lot harder, only left about 40 secs rest. Let it go twice after the fifth. All DO except the last set, grip was getting fatigued.

Band abduction: 10x blue, 2x10x green

Trap bar shrug: +50x12, +90x2x10

Neck strap: 15x15
ss
Neck front raise: 12x5kg

RT: 10x50 last two assisted

KB Side bends: 20x32

KB swing: 20x32

Wrist roller: 5kg e/w x 2

Stretching

Went to the Super League grand final at old trafford on Sat, was drinking all day in manchester beforehand, so was knackered all day yesterday. Don't know if I'm still feeling the effects, but everything felt heavy today and was a bit lacking in mental fortitude, so turned into a bit of a backdown session.

12/10/09 Friday lunchtime work gym

2 mins elliptical, t-spine mobility stuff, crunches

Muscle snatch: 8x20

Push press: 8x20, 5x51, 3x76
Left shoulder, wrists and low back were hurting so left it there. Think I’m going to sack off the push presses for now, don’t really feel they’re doing a lot for me.
Strict press: 5x56

Grippers:
R: #1 x 8, #2 x 1, #2 x 3,3,4
L: #1 x 8, #2 x 1, #2 x 2,2,2
Well off on these.

2” pulldown: 8x40, 8x60, 2x8x80

KB Clean and press: 5x16, 2x5x24

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 2x1x7.5, 2x air x 5kg, 1x7.5, neg, 2 hand x 12
Decided I need some more ‘hands on’ experience with the blob, so going to start using it 2-3 times a week.

Formulator flex: 20x17.5kg (10+7.5)
Formulator ext: 12x7.5kg

14/10/09 Wednesday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
Foam rolling, hip mobility stuff, glute bridges, crunches

Squat: 8x20, 6x61, 5x86, 5x106, 2x5x126

Grippers:
R: #1 x 8, #2 x 1, #2 x 7x4
L: #1 x 8, #2 x 1, #2 x 7x3
Decided to go again since Monday was so dismal, and felt a bit better.

Arched back good mornings: 10x20, 2x10x40

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 2x1x7.5, 2x1x6kg, neg, 2 hand x 15

Ab roller: 20, 11
Lower back wasn’t liking these today.

Stretching

Sounds like we’re getting a power rack
Í call that a result for my lobbying skills, given that nobody knew what one was. I sold it on the health and safety benefits, and the fact they can be got with chinning and dipping bars, which we currently don't have.

result

16/10/09 Friday lunchtime work gym

500m C2 rower

DB retraction & protraction

Bench press: 15x20, 6x51, 5x71, 3x3x91

25kg blob: 2 hand x 3, deload x 12.5kg, 10, 7.5
Felt heavy from the start today and barely got 7.5, so left it there. Obviously not fully recovered from Wednesday.

RT: 8x30, 2x50, 10x42.5
Nowt there after mr blobby.

2” DB Row: 9x23, 9x35.5, 2x9x45.5 loose

EZ skullcrusher: +20x10, +30x12,11
ss
Face pulls: 12x40, 2x12x50

Cable external rotation: 3x12

Stretching

19/10/09 Monday lunchtime work gym

16kg KB halos, goblet squats, pass arounds, stepback lunges
foam rolling, hip mobility stuff, glute bridges, band x-walks

DL: 6x71, 5x111, 7x2x151 doubles on the minute.
Deadlifting on a Monday seems wrong somehow

Band abduction: 12x blue, 2x10x green

Trap bar shrug: +50x12, +90x2x10

Neck strap: 12x10, 12x15
ss
Neck front raise: 10x5, 10x7.5

25kg blob: 2 hand x 3, deload 1x12.5kg, 1x10, 2x1x7.5, 1R0Lx5, 0x5, neg, 2 hand x 15

Standing cable abs: 30x70

Stretching

Good news about the Power rack.How you finding the deloads on the blob .
Mark

Yeah looking forward to getting that!
Pretty good, the only thing is the range of motion isn't all that great, I'm probably only lifting it 6" or so. I might start doing one deload day and one day focused more on negatives.

Fell off my motorbike last night on a wet roundabout, I'm not hurt but can't say the same for the bike

21/10/09 Wednesday lunchtime work gym

Bit pushed for time today, so worked at a fairly fast pace with supersets.

2 mins elliptical, dumbell waving

2” DB press: 5x23, 5x3x33
ss
2” pulldown: 8x55, 8x70, 8x80, 8x90, 5x100

2" DB snatch: 3x23, 2x3x33

EZ curl: +20x8, +30x8, +40x5
ss
Pressdown: 8x50, 8x70, 8x77.5 (stack +7.5)
Tried adding bands looped over the top of the cable frame, but the added resistance was too much, probably could use bands alone. Curls felt heavy today.

KB side bends: 20x32
Felt harder than usual after the 1 arm presses.

Wall slides, stretching.