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Thread: Blah's training log page

  1. #1
    Blah's Avatar
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    Blah's training log

    Primal Fuel
    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 at 01:32 AM.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

  2. #2
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    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

  3. #3
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    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.

  4. #4
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    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 at 01:47 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

  5. #5
    Blah's Avatar
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    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

  6. #6
    the rookie's Avatar
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    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

  7. #7
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    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

  8. #8
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    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.

  9. #9
    Blah's Avatar
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    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

  10. #10
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    Primal Blueprint Expert Certification
    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.

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