floor press, press ups, bent laterals and supported pull ups........

trained in serious sunshine today which was very nice but TOOOOOO hot!
alternating press workouts now so this week saw floor press - went for the barbell variety went like this -
dumbell press
2 x 10kgs x 10 x 2
barbell floor press
16kg 10 x 2
26kg 10 x 2
28.5kg 8 x 2
31kg 6 x 2
33.5 x 7 - failure
press ups on bar
4 x 3
bent laterals
2 x 10kgs 10 x 4
pull ups (feet supported) - swing bar
5 x 4 - slow negatives

absolutely loved this and felt every rep where i should - top class

sng

heavy snatches and high pulls......hot and hard...

switch round in schedule today so i could take my eldest for his 2nd trial at school - he was brill and it left me with an hour - so i brought my training forward a good few hrs - i felt the difference big time i hadnt recovered from v02 last night which made this sooooo hard

went like this -

snatch

5/5 x 2 16kg6/6

7/7

8/8

9/9

10/10 x 3 - 20kg

high pull

4/4 x 5 24kg

5 mins bike

it was pushing 30c in the garage which made it all the harder but i manned it out and got through as planned - but christ im done in now!

thats all sng

V02+additional cardio.......

Plan said v02 snatches - so that's what I did
Last week was 30 sets and felt ok so increse the number and went for it -
34 x 7 16kg snatch 15/15
Followed by 10mins stationary bike
All went well but finished in a puddle as it was quite a warm night!

Note to self: pain in right inner thigh between groin and knee - not horrendous or full time but notable all the same
That's all sng
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Part 2 heavy swings/doubles......

Dinner, bath boys and get them to bed and time for 2nd part of workout - went like this -
Swings
20 x 2 16kg 2hd
15 x 5 20kg 2hd
12 x 7 24kg 2hd
5/5 x 6 24kg 1hd
9 x 5 dbl16kg

5 minutes cross trainer @ 12mph - need to build this slowly to protect my hip BUT so far so good

That's all sng
Sent from my BlackBerry® smartphone on O2

Workout part 1 arms.........

Had to split this again due to timings today - went like this -
Barbell curls
16kg x 10
18.5kg x 10
21kg x 10
22kg x 8 - almost failure
Tricep extension (overhead dumbell)
12kg x 10
12.75kg x 10
13.5kg x 10 x 2
14.5kg x 8 + 7
15.5kg x 6

Heavy swings to follow later
That's it sng

cardio...........

after spending hrs on saturday sorting the garage and making space to get the bike and the cross trainer visable and indeed useable.....

gave them both a dust off and a trial today to see if my hip could handle the actions - went ok (learnt some lessons quick - dont lean forward on the bike as hip screams like fuck!) and will be throwing in a bit of cardio on rest days and on the days where my workouts are shorter (both snatch days)

so i did the following with a little help from my boys........

13 mins on stationary bike 

5 mins cross trainer

very little resistance on either just turning the legs over and raising the heart rate a bit

thats all sng

weigh in..........

15 st 2 lbs

:)

sng