WI 14.3.5
Sent from my iPhone
Friday 31 August 2012
Thursday 30 August 2012
High volume swings......
Tried to make the most of what little time I had tonight and it went like this -
16kg 1hd swings
10/10/10/10 x 2 x 10 sets
2 min wk /1 min rest
800 reps
This was hard work right shoulder niggled?? And after first 6 sets my grip was a real test to say the least
On another note Broke fast early today and ate late - nothing much just broke the routine BAD BOY !
That is all sng
Sent from my iPad
16kg 1hd swings
10/10/10/10 x 2 x 10 sets
2 min wk /1 min rest
800 reps
This was hard work right shoulder niggled?? And after first 6 sets my grip was a real test to say the least
On another note Broke fast early today and ate late - nothing much just broke the routine BAD BOY !
That is all sng
Sent from my iPad
Wednesday 29 August 2012
Snatches............
Plan was snatches and once again it went to plan.....
A bit like this -
W/up 16kg swing 5/5/5/5 x 5 sets
12kg snatch 10/10 x 10 sets
16kg snatch 7/7 x 15 sets
20kg snatch 5/5 x 1 sets
This was very tough - my shoulder managed ok but my hands hurt like hell
But it was promising to be able to handle the volume without severe pain in my shoulder
Things are on the up!!
That is all sng
Sent from my iPad
A bit like this -
W/up 16kg swing 5/5/5/5 x 5 sets
12kg snatch 10/10 x 10 sets
16kg snatch 7/7 x 15 sets
20kg snatch 5/5 x 1 sets
This was very tough - my shoulder managed ok but my hands hurt like hell
But it was promising to be able to handle the volume without severe pain in my shoulder
Things are on the up!!
That is all sng
Sent from my iPad
Monday 27 August 2012
Heavy swings......
Really set the bar high today..
Planned on 20kg 1hd swings and aimed for 500
It actually went a bit like this -
20kg 5/5 x 60 sets - 600 swings - this was done at the tail end of a 17 hr Fast and I'm pleased to say I felt as strong as the proverbial horse
My hands coped better than of late but I put that down to a much lower temperature
Really enjoyed this today - I guess that it was the benefit of a few days rest eh?
That is all sng
Sent from my iPad
Planned on 20kg 1hd swings and aimed for 500
It actually went a bit like this -
20kg 5/5 x 60 sets - 600 swings - this was done at the tail end of a 17 hr Fast and I'm pleased to say I felt as strong as the proverbial horse
My hands coped better than of late but I put that down to a much lower temperature
Really enjoyed this today - I guess that it was the benefit of a few days rest eh?
That is all sng
Sent from my iPad
Thursday 23 August 2012
Snatches ......
Decided that maybe I could talk my shoulder into cooperating with the snatch if I used a lighter weight so 12kg it was and I went for it - the plan was 1 min work (30/30) and 1 min rest but due to the light weight it ended up been 2 min sets (30/30/30/30/) which equated to 14/14/14/14 followed by some heavier snatches and swings
Details below -
W/up 16kg swing 10/10 x 4 sets
12kg snatch 14/14 x 2 x 5 sets
16kg snatch 5/5 x 7 sets
16kg swing 10/10 x 2 x 5 sets
Felt real strong and shoulder coped well with the snatch shame my hands don't !!
That's all sng
Sent from my iPhone
Details below -
W/up 16kg swing 10/10 x 4 sets
12kg snatch 14/14 x 2 x 5 sets
16kg snatch 5/5 x 7 sets
16kg swing 10/10 x 2 x 5 sets
Felt real strong and shoulder coped well with the snatch shame my hands don't !!
That's all sng
Sent from my iPhone
Wednesday 22 August 2012
plan was.....reality is...
plan for tonight is swings/snatches as follows -
w/up 16kg swing
5/5/5/5 x 5
16kg swing/snatch
5+5/5+5 x 20 sets
16kg snatch
6/6 x 10 sets
looking at -
300 swings
120 snatchs
got in from work feel really awful - ache from head to toe and feel really done in - so the first thing to give was the workout
will rest and see if i feel better for tomorrow and try fit this in then
laters sng
w/up 16kg swing
5/5/5/5 x 5
16kg swing/snatch
5+5/5+5 x 20 sets
16kg snatch
6/6 x 10 sets
looking at -
300 swings
120 snatchs
got in from work feel really awful - ache from head to toe and feel really done in - so the first thing to give was the workout
will rest and see if i feel better for tomorrow and try fit this in then
laters sng
Tuesday 21 August 2012
shoulders........
trying to move my shoulder w/o to the next level and it just isnt happening - so tried a different tact - reduced all rest times by half but maintained the workload
w/o went a little like this -
2hd torch press 10 x 3 sets
1 hd torch press 10/10 x 3 sets
16kg military press 10/10 x 3 sets
20kg military press 5/5 x 5 sets
6kg bent laterals 10/10 x 3 sets
20kg bent over rows 6/6 x 3 x 2 sets
it was a toughy and right shoulder was not comfortable until i got to the heavier weights and is still a a bit clunky this morning
but a reasonable work out and i felt strong all the way through and pumped after
may try and do snatch/swing w/o tonight rather than wait for the doms to settle in - but it will depend on life as well
that is all sng
w/o went a little like this -
2hd torch press 10 x 3 sets
1 hd torch press 10/10 x 3 sets
16kg military press 10/10 x 3 sets
20kg military press 5/5 x 5 sets
6kg bent laterals 10/10 x 3 sets
20kg bent over rows 6/6 x 3 x 2 sets
it was a toughy and right shoulder was not comfortable until i got to the heavier weights and is still a a bit clunky this morning
but a reasonable work out and i felt strong all the way through and pumped after
may try and do snatch/swing w/o tonight rather than wait for the doms to settle in - but it will depend on life as well
that is all sng
Sunday 19 August 2012
50000 swings..........
Saturday's w/o was brutal I was short on time and desperate to get the full w/o - so decided on 100 rep sets off 1 min rest - fuck me it was tough - my grip was a nightmare beyond 80 reps and forearms were toast by the time I was done
W/o went as follows -
16kg 1hd swings
10/10x5 (100 continuous reps) x 7 sets
So 700 reps bringing me past 50000 swings since I started recording my progress - here's to the next 10000 eh?
Hope I can stay Injury free and get there soon!
That's all sng
Sent from my iPhone
W/o went as follows -
16kg 1hd swings
10/10x5 (100 continuous reps) x 7 sets
So 700 reps bringing me past 50000 swings since I started recording my progress - here's to the next 10000 eh?
Hope I can stay Injury free and get there soon!
That's all sng
Sent from my iPhone
Friday 17 August 2012
Wednesday 15 August 2012
Snatch's done.......
Plan was swing/snatch plus more snatch's and that's exactly what I did!!!
As follows-
W/up 16kg swing 5/5/5/5 x 5 sets
16kg swing/snatch combo
5+5/5+5 x 20 sets
16kg snatch
5/5 x 10 sets
Felt very strong - right shoulder held together well hence the snatch only sets v pleased
Hands a shit mess again - all down to heat too much friction between hand and surface of bell
Not good!
That is all sng
Sent from my iPad
As follows-
W/up 16kg swing 5/5/5/5 x 5 sets
16kg swing/snatch combo
5+5/5+5 x 20 sets
16kg snatch
5/5 x 10 sets
Felt very strong - right shoulder held together well hence the snatch only sets v pleased
Hands a shit mess again - all down to heat too much friction between hand and surface of bell
Not good!
That is all sng
Sent from my iPad
running a day late............
due to moving my saturday workout to sunday..........my tuesday workout will now be wednesday and so on!
plan today is - swing/snatch plus additional snatches and or swings?
laters sng
plan today is - swing/snatch plus additional snatches and or swings?
laters sng
Sunday 12 August 2012
Shoulder w/o....
This was planned for Saturday to allow plenty of recovery before snatch work - BUT had far too much pain/clunking in my right shoulder to even consider it
So a day late and still in some discomfort I decided to shit or bust!!
W/o went a little like this-
W/up 10 x 5 sets 2hd torch press, 5/5x2x2 16kg swing
10/10 x 5 - torch press
10 x 5 - 2 x 16kg military press
5/5 x 3 - 20kg military press
Found this very tough and the mp all involved some push from the knees
Right shoulder took an age to warm up when it did it was ok but in the warm up stage it was v painful!
On a positive note I think my mojo is near to a return - was very frustrated not to be training yesterday which is always a good place to be
Been looking at my eating and how I intend to sort it out and I can see the way forward and once I'm happy my mojo is in place I will put it into action and see what happens?
That is all sng
Sent from my iPad
So a day late and still in some discomfort I decided to shit or bust!!
W/o went a little like this-
W/up 10 x 5 sets 2hd torch press, 5/5x2x2 16kg swing
10/10 x 5 - torch press
10 x 5 - 2 x 16kg military press
5/5 x 3 - 20kg military press
Found this very tough and the mp all involved some push from the knees
Right shoulder took an age to warm up when it did it was ok but in the warm up stage it was v painful!
On a positive note I think my mojo is near to a return - was very frustrated not to be training yesterday which is always a good place to be
Been looking at my eating and how I intend to sort it out and I can see the way forward and once I'm happy my mojo is in place I will put it into action and see what happens?
That is all sng
Sent from my iPad
Friday 10 August 2012
heavy swings..........
this w/o went mostly according to plan - i changed the sets/reps a little but the end result remained
went a little like this-
20kg 2hd swing
20 x 15 sets = 300
10 x 20 sets = 200
16kg 1hd swing
10/10 x 10 sets = 200
so 700 swings! of which 500 were with my heaviest bell - quietly pleased with this!
the plan had been 20 x 10 - but as my grip was not too bad despite the heat and the sweat! i carried on for an extra 5 then reduced the number of 10's
rows didnt happen but really due to the fact it was so late and i had really spent myself on these swings - maybe need to look at fitting them in on another day????
rest day today
laters sng
went a little like this-
20kg 2hd swing
20 x 15 sets = 300
10 x 20 sets = 200
16kg 1hd swing
10/10 x 10 sets = 200
so 700 swings! of which 500 were with my heaviest bell - quietly pleased with this!
the plan had been 20 x 10 - but as my grip was not too bad despite the heat and the sweat! i carried on for an extra 5 then reduced the number of 10's
rows didnt happen but really due to the fact it was so late and i had really spent myself on these swings - maybe need to look at fitting them in on another day????
rest day today
laters sng
Thursday 9 August 2012
today will mostly be.............
heavy swings! plan is 500 x 20kg 2hd swing - 20 x 10 + 10 x 30
followed by some 200 x 16kg 1hd swing -5/5/5/5
and if time allows some bent 1 arm rows - 16kg 10/10 x 3 + 20kg 6/6 x 5
looks easy when you write it down!
laters sng
followed by some 200 x 16kg 1hd swing -5/5/5/5
and if time allows some bent 1 arm rows - 16kg 10/10 x 3 + 20kg 6/6 x 5
looks easy when you write it down!
laters sng
Tuesday 7 August 2012
Swing/snatch combo - shoulder improved.......
Well tonight went according to plan for a change -
Yvette was out at a staff meeting, boys were shattered, so I got them to bed early and set about my w/o -
Hands were a mess after this w/o last week so wore cut down socks to protect my palms
W/o as follows-
16kg swing/snatch combo
5+5/5+5 sw/sn x 25 sets approx 40 secs work to 35 rest
250 reps of each
Right shoulder was almost pain free and for the most of the time I used the correct drop tech rather than the more recent tech I have had to use
I can feel a bit of a niggle now as I write this but nowhere near like it has been
That is all sng
Sent from my iPad
Yvette was out at a staff meeting, boys were shattered, so I got them to bed early and set about my w/o -
Hands were a mess after this w/o last week so wore cut down socks to protect my palms
W/o as follows-
16kg swing/snatch combo
5+5/5+5 sw/sn x 25 sets approx 40 secs work to 35 rest
250 reps of each
Right shoulder was almost pain free and for the most of the time I used the correct drop tech rather than the more recent tech I have had to use
I can feel a bit of a niggle now as I write this but nowhere near like it has been
That is all sng
Sent from my iPad
plan is.........
high volume swing/snatch combo - been building this by 1 set each week intend to build to 2 this week as i feel strong!
will need to watch my hands though after last weeks efforts - will try and find/cut some socks to protect them
laters sng
short shoulder w/o to fit around life......
saturday turned into a manic day and any thoughts of the planned w/o were long gone by midday and late night training was missed due to the coverage of the olympics where we witnessed 3 gold medals for gb in 3 events on the track/field - too good to be missed!
so sunday came round and after another busy day i got to w/o at 9pm - plan was shoulders plan was GOOD FORM and not worry about volume
it went like this-
16kg military press
10/10 x 5 sets
20kg military press
5/5 x 3 sets
all be it ndown on volume a little these felt stronger than ever and the doms today suggest that i wked my shoulders,lats and triceps very hard!
that is all
sng
so sunday came round and after another busy day i got to w/o at 9pm - plan was shoulders plan was GOOD FORM and not worry about volume
it went like this-
16kg military press
10/10 x 5 sets
20kg military press
5/5 x 3 sets
all be it ndown on volume a little these felt stronger than ever and the doms today suggest that i wked my shoulders,lats and triceps very hard!
that is all
sng
Saturday 4 August 2012
Plan is.......
Shoulder w/o of some sort
Will involve some heavy 1 arm presses and some torch presses
All followed by a swing squat combo
Sounds easy eh?
Layers sng
Sent from my iPhone
Will involve some heavy 1 arm presses and some torch presses
All followed by a swing squat combo
Sounds easy eh?
Layers sng
Sent from my iPhone
Friday 3 August 2012
its coming back.......
Sat here rubbing a set of very sore traps and feeling the muscle soreness down my back and hamstrings and you know what – I LIKE IT!
Maybe just maybe my mojo is returning……….
sng
Thursday 2 August 2012
Heavy swings and sore hands......
Well posting the plan did the trick and motivated me to pull my finger out and train
It was hot, I was sweaty and my hands hurt like hell - it wasn't pretty to say the least !!
W/o as follows -
W/up 16kg swing 5/5/5
20kg 2hd x 20 sets
16kg 5/5/5/5 x 10 sets
650 swings and I'm f@cked!
Laters sng
Sent from my iPhone
It was hot, I was sweaty and my hands hurt like hell - it wasn't pretty to say the least !!
W/o as follows -
W/up 16kg swing 5/5/5
20kg 2hd x 20 sets
16kg 5/5/5/5 x 10 sets
650 swings and I'm f@cked!
Laters sng
Sent from my iPhone
planning on........
High volume swing w/o tonight – 2hd’ed using heavy bell then top it off with 1hd swings aim for 400 heavy 2hd and 200 1hd?
Will be posting planned w/o’s in future as a way of motivating my fat ass to do them!
That is all sng
Subscribe to:
Posts (Atom)