press ladders, swing season........

so after a week of little activity i forced myself to get at it tonight - didnt feel like it but was glad i did - went a bit like this

20kg press ladders
5-1
4-1
3-1 x 3

these felt real good i guess a weeks rest has helped 

swing season

20 x 10 reps otm @ 20kg

again strong and glutes worked hard to protect hip 

9 weeks today im getting a new hip.........

really not sure how i feel about this but hey ho i will get used to the idea...
i understand the enormity of it and the dedication etc required during recovery - BUT  im not sure everyone around me does!
havent worked out for a few days - i am lacking a little mojo and i have so much pain its crazy - but today i will do something likely some pressing and a few swings

on friday i start some pre hab work with a local physio to help me go into the op in the best possible shape

laters sng

Swing season w/o 2.....

Simple as can be -
20 x 9 reps 2hd swing @ 20kg otm

Strict reps, tight abs and ass!

Hip coped well only 1 moment reminding me that I have to be very careful

That's all sng

arms and swing season (back to basics)...........

after a week of relative in-activity i was back at it with a bang......
arms went a bit like this -
light/high rep biceps
21kg bb curl x 15 s/s with 10kg  hammer curls 10/10 x 4 sets
heavy triceps
kbell extensions
20kg x 6 x 4 sets

swing season = 20 minutes 8 reps otm @ 20kg

swing season replaces the king sized killer routine - as the unilateral style of the snatch was wrecking my hip for days after each w/o - swing season is 2hd swings and just sits better with my hip - meant to be 3 x per week increasing in swing volume through 26 workouts to 21 reps otm

that is all sng

weekend off......

trained shoulders on friday night and despite it been short and light ish it was very strict reps and left my shoulders and lats in bits!
saturday and sunday came and went with no workout and a very poor diet! - but do you know what - to hell with it for 1 weekend - i had great day with my wife and kids on saturday and yes i did have an icecream with the boys, on saturday night i went out with my best mate for the 1st time in forever and had a few beers, i met up with yvette at the end of the night and we had some chips, sunday brought the hangover from hell and a comfort food binge - BUT did it really matter - no it bloody didnt - shortly if i have an op on my hip these days out may not happen for a while so i enjoyed my family time and had great fun with my wife and friends
that said im back on the wagon - so to speak today and normal eating, drinking and exercising will resume

here endeth the lesson sng

weigh in...........week 13....mmmmm

week 13 for what ever reason didnt go well-
i was ill and didnt train at all monday to thursday
i ate reasonably well and apart from monday stayed within my kcals
i drank everyday and a minimum of 2-3 litres
so why i didnt loose i can only guess - its the in activity

so 22lbs in 13 weeks and slipping behind target a little - but i move on to a new week with a positive attitude and a healthier body :)

sng

Half a workout.....to be continued.....

Thought I had the time to fit in a short effort after a few days illness - how wrong was I! I got the 1st part done and then the family went into melt down - but hey ho half a session is better than none :)
STRICT barbell military press
26kg x 10 x 2
28.5kg x 10 x 2
31kg x 8+7
Not done this in ages and felt very strong and in control - Pavel's ladders dem make me stronger!
Half mile walk with the dog all good

Love it...........

Chest and back........

Due to weather and family time restrictions I could not do barbell floor press as planned - so had to settle for kettlebell floor press - which I haven't done in an age (just don't have the co-ordination!!)
Pleased to say the barbell work has much improved my kbell press! :) - went like this -
Kettlebell press
16kg 10/10 x 2
20kg 10/10 x 2
24kg 4/4 x 2.....there was a little assistance to stabilise this but managed to press well :)
Barbell rows
31kg x 20 x 2
36kg x 20 x 2
38.5kg 15 x 2.......failure - some cheat reps on final set
Kettlebell deadlift
44kg x 10 x 3

Left shoulder/pec felt off when I had finished ?????

That's all sng
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Shoulder presses, triceps extensions, barbell curls......

Press ladders are getting tough - I found them very hard but still not to failure
3 x 1-4 ladders 2 x 1-3 ladders @ 20kg
Triceps extensions
12kg (kbell) 20 x 5 sets
Barbell curls
26kg 10 x 5 - final set + 5/5 10kg hammer curls

This was good fun and enjoyed it outside in the sun

Laters sng
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weigh in.............week 12...

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)
week 11 - 13st13lbs (+-0lbs = 1st 6lbs)
week 12 - 13st11lbs (-2lbs) = 1st 8lbs)

after last weeks "illness" and screwed up eating/cardio - ive been back at it in good style this week and the rewards have been reaped!

next goal 13 stone and target 7 weeks to get there - COME ON FAT LAD!!!

Cardio=perfect form swings......

So cardio was the plan tonight - and due to my issues I'm keeping the bell size down so decided I would make every rep count OMG my abs and glutes are not going to thank me for that!
25 x 18 2hd swings @ 16kg - 450 perfect swings abs braced, glutes clenched the lot
Job done

Laters sng
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Press ladders and snatches.........

Progression said increase one of the ladders so that's what I did - went like this
2 x 1-4 ladders+3 x 1-3 ladders @ 20kg
These seemed very tough tonight but had a rough day and didn't have much in the tank!
10 x 10 16kg snatches alternating sets l/r
These were fine but right glute was fatigued from swings last night and didn't keep hip in alignment all the way through so had to stop and realign a few times
Laters sng
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Cardio = swings.....

So still not had the guts to ty the stationary bike or the elliptical because of the discomfort it was causing so for the for near future I will be sticking to swings for my all out cardio work
Once again tonght I did v02 stylee swings a little like this -

50 x 10 16kg 2hd swings 15 second work/15 second rest

Hip felt comfortable - with the exception of a couple of random reps when it seemed to move out of place and back in just as fast - BUT not without giving a sharp tear jerking reminde that I have an issue!

Laters sng
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Light chest, heavy back and a little snatch thrown in........

Reverse of last weeks chest/back workout and it went a bit like this -
Barbell floor press
26kg x 20 x 2
31kg x 20 x 2 + 15 + 8
This was great and all the way to failure - PUMP PUMP PUMP!!
Barbell rows
46kg x 10 x 2
51kg x 10 x 2
53.5kg x 10 + 8 - failure
Deadlift
61kg x 10
Cardio
5/5 x 10 16kg snatches - otm



BOOM

Sng
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shoulders and arms......and a swing or 2!

shoulder press ladders again today - taking small steps i increased one of the ladders only and a good job i did as not sure i could have done more - like this -

1 x 1-4 ladder+4 x 1-3 ladders @ 20kg

kettlebell triceps extension

4 x 12 reps+1 x 15 reps @16kg - failure

barbell curls

4 x 10 @ 21kg - this was last in the line up and shoulders and tris were already toast - found curls very hard and some reps at the end of each set were "cheat" reps

finished of with

10 x 18 2hd swings @ 16kg - 25/35

shoulders = strong

triceps = strong

biceps = questionable!!

swings = keep improving :)

thats all sng

UPDATE - dumbass here can't count - no wonder curls were tough came to bar to train chest today and it was loaded with 31kg not 21 which was intended!!! Oh well I almost managed some strict reps too! 

Kettlebell's in the rain.....

Had to retreat to the garage today due to horrendous rain - looks like summer is pretty much through and will have to get used to it back in the dungeon 

Dual purpose workout today hitting cardiovascular and not over taxing my hip - so went light weight, high rep 2hd swings vo2 stylee......

Went like this -

40 x 10 16kg 2hd swings 15sec work/15sec rest

This felt ok and worked my cardiovascular just as planned - no problems with the hip :)

Laters sng 

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weigh in.........(week 11)

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)
week 11 - 13st13lbs (+-0lbs = 1st 6lbs)

disapointed but not suprised - been ill this week and not eaten properly and due to the hip pain not done much cardio so its not lack of trying its just going to happen sometimes

refuse to beat myself up about it when i have done so well and smashed my 1st goal in 10 week

next goal 13 stone and target 8 weeks to get there - COME ON FAT LAD!!!

sng 

C+p/snatch ladders....

Again trying to protect my hip I opted for a press workout - and following the programme I increased the work by 1 ladder and it went a bit like this-
5 x 1-3 c+p ladder @ 20kg
This was very tough on last ladder but not quite failure
Followed on with lower weight snatch ladders
10 x 1-3 @ 16kg
These were OK and although not as comfortable as Monday it may be the fact that I had an enforced break in pain relief due to yesterday's nausea

It will build up in my system again and then we shall see :)

Laters sng

blurghhhhhhhhhhhh sick...........

after the swings/snatches on monday i was buoyed that i could get back into training with the kettlebell this week - woke up on tuesday feeling very very very nauseous and didnt really eat or drink all day so missed any sort of normal life and slept it off tuesday evening/night........
touch wood i feel a lot better this morning and i have eaten - so tonight i will do press ladders and a few 2hd swings concentrating on form and ensuring all pain free - cant wait

swinging........seems ok?!?

so after a just over a week away from the kettlebell....my hip is not much improved so tonight (after id filled my self with pain relief) i decided to get back to it and see what it felt like....
so i chose wisely and went for the 16kg bell and it went like this -

15 x 15 2hd swings @ 16kgs - otm

5 x 5/5 snatch @ 16kgs - otm

the 16kg felt very very light but ideal for the job i felt each and every rep in my right glute as long as i kept my form perfect i felt nothin in my hip :-)

thats all sng

Chest and back....

Again avoiding the hip movements I did a heavy chest(low rep)/light back (high rep) workout and really felt the burn from both..

Barbell floor press 

26kg x 10 x 2 

36kg x 10 x 2

46kg x 6+4 - failure

Barbell row

26kg x 20 x 2

31kg x 20 x 2

36kg x 20 x 2

Bb deadlift 

61kg x 8

This was great I love playing with the barbell 

But I am missing the kbell - may even ill try something tomorrow 

Laters sng 

 

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