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  • Blah's training log

    So I've been thinking about doing this for awhile now and I've decided to give it a go. I already keep a written training log mostly as a way to make myself do a workout and not slack off, it’s also great to look back on. I thought I could get an added benefit by weekly posts here, hopefully it will keep me consistently training and if people want to post they can give me some new ideas.

    My goal is to be an all rounder, to be strong, well conditioned, agile, fast, have high endurance all good things. And I want all this to be functional, for that to mean anything I need to define it. Functional to me means my strength and conditioning must help me in situation I might encounter in everyday life, including the extreme. I want to be able to shoulder a 100 Kg man and carry him up or down several flights of stairs, or sprint down a purse snatcher, or just help a friend move house all day with ease.

    So I want to base my training around strength, conditioning, speed and endurance. Currently I’m working with body weight, sandbags and kettlebells for strength and conditioning but I’d like to do some barbell work at some point too. The speed work I do currently is just sprinting, but I’d like to widen that a little. For endurance I’m working on running, not chronic but I’d like to knock out a 10 km on a whim. I’d also like to get a bike, start swimming, and do some long cycle kettlebell work but it’s all a matter of time. Lastly I want to do some badass feats of strength such as one arm chins, planche, weighted pistols, etc, long term goals. Most of this is influenced by the works of great people like Al Kavadlo, Matt Palfrey, all the contributors to My Mad Methods Magazine, and of course Mark Sisson

    What else. . . grip work, bridges, better mobility, more parkour, learn to fight, add more hours to my day. . .

    Take ideas you like, maybe leave some new ones, lurk in the shadows and watch or totally ignore me, it’s up to you.

    Edit: I forgot a few things -
    I'm currently 23 years old, 76-77 kg, and finishing a Masters in biology (yeast genetics)

    I do what do to for my health and longevity first, extra strength and conditioning comes second (on top of that which adds to my health), appearance third. I’d like to get a little leaner but it’s not really something I plan on pushing for right now, not really looking to add or lose weight but if I do its no biggie to me.
    Last edited by Blah; 01-26-2012, 02:32 AM.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

  • #2
    First workout post - this comes after 6-7 weeks of only lower body and core work because of a broken wrist which is healing fast but still holding me back. I had lost a fair amount of strength but I’m gaining it back fast. I was also told not to run or sprint, so I need to build that back up too. So here was my week:

    Monday - Bodyweight strength (convict conditioning):
    3 x 14 Australian pull ups
    2 x 16 push ups
    2 x 6 pistols on each leg (I hold an 8 kg sandbag out for balance)
    2 x 15 hanging knee raises

    Tuesday:
    2 Km run in 8 min 45 sec (In VFF’s)

    Wednesday - Sandbag strength day (Matt Palfrey’s guild with subs):
    5 x 5 Back squat 30 kg
    5 x 5 Dead lift 30 kg
    5 x 5 Chin ups
    5 x 5 Double kettlebell press 16 kg each
    I’m just learning the moves so this was easy, will probably use 40 kg next time.

    Thursday:
    2 Km run in 8 min 40 sec (In VFF’s)

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    3 x 25 box jumps
    3 x 25 sandbag highpulls 20kg
    3 x 25 sandbag push press 20kg
    Total time 17 mins 40 sec.
    It was brutal, and great. Will have to do it faster next time

    Saturday:
    3 hours of walking/hiking (In VFF’s)

    Sunday:
    Tabata sprints (In VFF’s), didn’t get very far in each sprint and felt like I was going to throw up.

    Hopefully I can keep up with this program; this journal should stand as a small incentive. And I can look back and see how I improve week by week.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

    Comment


    • #3
      This is choice! You have summed up eloquently exactly what it is I want out of my training - thanks for taking my muddled thoughts and clearing them up for me. Will definitely keep an eye on your workouts and steal a few ideas for my own...so please keep it up!! And here I was thinking the only good thing about Auckland was leaving it to return to Wellington ;-)...pleasantly suprised.
      Quick question - what are Australian pull ups?
      Chur.

      Comment


      • #4
        Thanks for the comment, I had to sort my own muddled ideas first, the 6-7 weeks really helped me decide on the direction I wanted to take, now I just have to keep it up. Australian pull ups AKA inverted rows AKA horizontal pull ups. Al Akavadlo's got several posts on them, heres one - Al Kavadlo – We're Working Out! All About Australian Pull-ups

        I'm really south of Auckland (Papakura/Drury).
        Last edited by Blah; 01-26-2012, 02:47 AM. Reason: grammer
        www.back-to-primal.blogspot.com or on Facebook here

        My training journal if anyone is interested

        Be strong to be useful

        Comment


        • #5
          Monday - Bodyweight strength (convict conditioning):
          3 x 15 Australian pull ups
          2 x 18 push ups
          2 x 7 pistols on each leg (I hold an 8 kg sandbag out for balance)
          2 x 12 hanging bent leg raises

          Tuesday:
          2 Km run in 8 min 30 sec (In VFF’s)

          Wednesday - Sandbag strength day (Matt Palfrey’s guild with subs):
          5 x 5 Front squat 30 kg
          5 x 5 Power clean 30 kg
          5 x 5 Over head press 30kg
          Bear hug carry around the house twice (100m ish)
          I’m just learning the moves so this was easy, will probably use 40 kg next time.

          Thursday:
          4 Km run in 19 min 25 sec (In VFF’s)

          Friday - Sandbag conditioning day (Matt Palfrey’s):
          3 x 10 Knees to elbows
          3 x 15 Zercher squats 20kg
          3 x 20 Over head Press 20kg
          Total time approx 15 mins (forgot to start the timer)
          This was ment to be 5 rounds but I'm just not conditioned for it, the goal is to do these fast and hard, so I've got to work up to 5 rounds.

          Saturday:
          Tabata sprints (In barefeet), doing much better.

          Sunday:
          2 x 50 Kettlebell swings 16 kg
          Was ment to go hiking but run out of time so I did the swings instead.
          www.back-to-primal.blogspot.com or on Facebook here

          My training journal if anyone is interested

          Be strong to be useful

          Comment


          • #6
            Ah ok - familiar with inverted rows. A great exercise. I am about to introduce front lever exercises into my workouts...turns out they are damn difficult.
            Good luck - and enjoy your training. I look forward to stealing some of your ideas and immplementing them myself - so plz keep it up.
            I am just pulling your leg, Auckland is alright, It's jsut that Wellington is better...

            A

            Comment


            • #7
              Levers look really cool, and a differnt angle to hit things from.

              I should add in some lever training before my workout, might see how that goes.

              Edit - I hear the parkour classes down there are excellent, you should check them out as something to add to your training if you can.
              www.back-to-primal.blogspot.com or on Facebook here

              My training journal if anyone is interested

              Be strong to be useful

              Comment


              • #8
                Oh I have been interested in parkour for a little while actually - do you have a link you could send me to contact them?
                Turns out lever training is really damn difficult lol.
                Thanks - A.

                Comment


                • #9
                  Heres the details for the Wellington classes - NEW ZEALAND PARKOUR ASSOCIATION | Developing and Teaching Parkour in New Zealand
                  www.back-to-primal.blogspot.com or on Facebook here

                  My training journal if anyone is interested

                  Be strong to be useful

                  Comment


                  • #10
                    Oh choice - thanks for that.
                    I will email them and see if they have started up for the year.
                    I will let you know how terrible I am at Parkour...
                    Enjoy your training.

                    Comment


                    • #11
                      Monday - Bodyweight strength (convict conditioning):
                      16, 16, 12 Australian pull ups
                      2 x 20 push ups
                      2 x 8 pistols on each leg (Holding a 3 kg (ish) rock out for balance)
                      2 x 12 hanging bent leg raises

                      Tuesday:
                      Furniture moving in the morning, and my hamstrings were still killing me from the KB swings on Sunday
                      2 Km run in vibrams, really slow for active recovery in 10 min 30 sec. Would have prefered a bike, eliptical or something but you do what you can.

                      Wednesday:
                      Hamstrings still sore
                      Another 2 Km run in vibrams, really slow for active recovery in 10 min 50 sec.

                      Thursday - Sandbag strength day (Matt Palfrey’s guild with subs):
                      Hamstrings were still sore, but this workout sorted them right out
                      5 x 5 Deadlifts 30 kg
                      5 x 5 Thrusters 30 kg
                      10, 7, 5 Pull ups - Really disappointed with theres, will start training them harder
                      Overhead carry with 30 Kg sandbag once around the house

                      Friday - Sandbag conditioning day (Matt Palfrey’s):
                      10 Airsquats
                      10 Highpulls 20 kg sandbag
                      10 Push press 20 kg sandbag
                      10 Sit ups
                      6 rounds in 15 minutes.
                      Not sure if I'll up the weight or push for more rounds next time, I'm thinking more weight might be better.

                      Saturday:
                      Tabata sprints (In barefeet), doing really well might do some 200 meter sprints next time.

                      Sunday - Bodyweight strength (convict conditioning):
                      Normally this would be my Monday workout, but tomorrow I should be at the beach and hiking, so I needed to shift things a bit
                      10 Pull ups
                      2 x 15 Australian pull ups
                      2 x 20 push ups on my knuckles
                      2 x 10 pistols on each leg (Holding a 3 kg (ish) rock out for balance)
                      15, 12 hanging bent leg raises

                      I plan on doing one set of max pull ups, followed by two sets of max australian pull ups since I really want to up my pull up reps (the goal is 20)
                      www.back-to-primal.blogspot.com or on Facebook here

                      My training journal if anyone is interested

                      Be strong to be useful

                      Comment


                      • #12
                        Monday:
                        Hiking for 3 and a half hours up Mt. Pauanui

                        Tuesday:
                        Really didn't feel like running after hiking all day yesterday so I did:
                        2 x 10 straight bridges = some ab work just becuase

                        Wednesday - Sandbag strength day (Matt Palfrey’s guild with subs):
                        5 x 5 Backsqauts (2 sets at 30 kg, 3 at 40 kg)
                        5 x 5 Push press (2 sets at 30 kg, 3 at 40 kg)
                        10, 8, 6 Chin ups on rings
                        Bear hug carry twice around the house with 40 kg sandbag


                        Thursday: Parkour
                        First time back for awhile, most just jumping and some holds

                        Friday - Sandbag conditioning day (Matt Palfrey’s):
                        5 Pullups
                        10 Push ups
                        10 Deadlifts (30 kg)
                        6 rounds in 15 minutes.
                        Was ment to be ten rounds but I just went until failure on pull ups and finished the round

                        Saturday:
                        Tabata sprints (In barefeet), doing really well might do some 200 meter sprints next time.

                        Sunday:
                        2 km run in 9 mins

                        I think I was really worn out from Saturday and Sunday of hard work, so I need a little extra rest.
                        www.back-to-primal.blogspot.com or on Facebook here

                        My training journal if anyone is interested

                        Be strong to be useful

                        Comment


                        • #13
                          So this week didn't go so well, I'm coming to the end of my master’s thesis and was sleeping terribly and it really showed for the first half of the week. Next week should go much better.

                          Monday - Bodyweight strength (convict conditioning):
                          10 pull ups
                          20 Push ups
                          5 Pistols each leg (Holding a 3 kg (ish) rock out for balance)
                          After that first round I knew I was doing really poorly, so I decided to call it and try again tomorrow

                          Tuesday:
                          Totally worn out, still decided to do a little work
                          2 x 10 Straight bridges
                          20 Straight leg raises

                          Wednesday:
                          Still worn out, so I decided to rest

                          Thursday:
                          More rest

                          Friday – Conditioning:
                          1 pull up (rings), 2 push ups, 3 squats, as many as possible in 15 minutes
                          Did 33 rounds, was quite easy, so I’ll push for 40 rounds + next time

                          Saturday:
                          Got out my sledgehammer and worked my way though these shovelglove moves: Shovelglove 101 - Getting Started
                          3 x 10 each, took 16 minutes
                          It was a lot of fun, will defiantly do it again, maybe the same day as sprints.

                          Sunday:
                          Walk/hike for about and hour and a half with a set of 6, 20 second hill sprints (20 sprint, 40 jog back, repeat).

                          So the start of the week was no good, but on Friday I felt much stronger with my pull ups. Next week should be better.
                          www.back-to-primal.blogspot.com or on Facebook here

                          My training journal if anyone is interested

                          Be strong to be useful

                          Comment


                          • #14
                            Monday:
                            Tuesday:
                            Wednesday:
                            Was way too busy with my thesis to do anything, but it’s done now, so I can get back into serious training


                            Thursday - Bodyweight strength (convict conditioning):
                            11 Pull ups
                            20 Push ups
                            5 Pistols on each leg (holding a 3 kg rock)
                            For the first time in a long time, I really didn’t feel like it today, hence the short workout

                            Friday - Sandbag conditioning day (Matt Palfrey’s):
                            10 Push press 30 kg sandbag
                            10 Backsquats 30 kg sandbag
                            10 Sit ups
                            5 Pull ups
                            4 rounds in 15 minutes.

                            Saturday:
                            Walk up Mt. Sladden (Up to 250m above sea level) carrying my 16 kg kettlebell
                            2 x 10 snatches each arm at the top
                            3 Chins with my kettlebell hanging off my foot (just to see if I could)

                            Sunday:
                            Tabata sprints at the track
                            www.back-to-primal.blogspot.com or on Facebook here

                            My training journal if anyone is interested

                            Be strong to be useful

                            Comment


                            • #15
                              Monday - Bodyweight strength (convict conditioning):
                              11 Pull ups
                              2 x 12 Australian pull ups
                              2 x 20 push ups
                              2 x 5 Half pistols (Trying to work on my balance)
                              12 hanging bent leg raises

                              Tuesday:
                              6 km run in 30:30 (Got a 8 km fun run coming up)

                              Wednesday - Sandbag strength day:
                              This one was really short since I didn’t have a lot of time
                              3 x 5 Clean to Zercher squat
                              3 x 5 Over head press
                              First two sets were with 30 kg, last set with 40 kg
                              Zercher carry around the house with 40 kg.

                              Thursday:
                              Parkour

                              Friday - Sandbag conditioning day (Matt Palfrey’s):
                              15, 14, 13. . . down to 10 (was meant to be to 1 but I ran out of time)
                              Push ups
                              Box jumps
                              Zercher squats (20 kg)
                              75 total reps of each in 19 minutes

                              Saturday:
                              Same sledgehammer workout as last week but in 15:30
                              1 x 50 Kettlebell swings (16 kg)

                              Sunday:
                              4 x 200 meter sprints, walk 200 meters around the track to start again.
                              www.back-to-primal.blogspot.com or on Facebook here

                              My training journal if anyone is interested

                              Be strong to be useful

                              Comment

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