12/09/16 AM and PM 8x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 2x10 Expand you hand bands White band 3x12 30 mins stationary bike.
Dodgy ankle, eh? Sorry to hear. :/ I had a bit of that recently, and doing demi pliex2 followed by grand plie in 1st, 2nd, 4th, and 5th positions[and repeat on other side](classical ballet, not modern or jazz) helped me out. Using a chair, bench, etc as a barre is best, IMO, though not necessary. Get well soon!
The high rep calf raises seem to be doing the job nicely at the moment, but thanks for the recommendation. 14/09/16 Mobility Drill 3 Standing One-Arm Landmine Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 16kg 1x5 18kg 1x8 20kg Dumbbell Bench Press 5x5 2x26.1lb AM and PM 12x15 standing calf raises PM Band pullaparts 2x15
14/09/16 Mobility Drill 4 Squat 18kg 1x5 21kg 1x5 24kg 1x3 29kg 1x5 33kg 1x5 38kg 1x6 1 Leg Deadlift Body weight 5x5 Barbell Good Morning 28kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights arm AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 15/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10
Frodo, what strength is the white expand your hand band? I'm going to buy another CoC gripper (lost old one) at level 1 and wondered what a good band would be to accompany. Any suggestions?
I have no idea what strength it is. I got it as part of a set. I think you can only buy them as part of the set. I got mine here: https://www.strengthshop.co.uk/grip/expand-your-hand-bands.html 16/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Expand your hand bands White band 3x12 17/09/16 ~2 mile walk Bench Press 1x5 12kg 1x5 15kg 1x3 19kg 1x3 22kg 1x3 25kg 1x3 28kg Sets 1-5 done with a football bar. Set 6 done with a normal bar Barbell Overhead Press 25kg 2x3 2x5 Rear Delt Raise 20lb x2 5x5 AM and PM 8x15 standing calf raises PM Band pullaparts 2x10 Doing a 5km race in the morning - the Scouse 5km - in aid of Clatterbridge Hospital
18/09/16 AM Scouse 5km 'fun' run. I was well chuffed with this. I ran the whole way without walking once. Admittedly it took me 34 minutes, but I have never run that far in one go without having to walk. :happy: I was, however, gutted that it was actually only 3.01 miles and not a full 5km, so I didn't get a 5km PB or my 'Finally 5km' badge on Fitocracy. AM and PM 8x15 standing calf raises PM Band pullaparts 2x10
19/09/16 - 21/09/16 AM and PM 8x15 standing calf raises PM Band pullaparts 2x15 22/09/16 AM and PM 8x15 standing calf raises - to try to sort out my dodgy ankle PM Band pullaparts 2x15 Deadlift 1x5 33kg 1x5 41kg 1x3 49kg 1x3 58kg 1x3 66kg 1x2 74kg Switched to mixed grip for the last 2 sets Pistols (partials) - increased the depth of the squat 5x3 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg Definitely need to recalculate the deadlift progressions. I think there might be a slight issue with the weight increases for 5/3/1 being aimed at men, who generally have a bigger weight gap between their 5 rep max and their 1 rep max. Women can often pull more reps closer to their 1 rep max, so I possibly need to rethink the percentage increases in lifts. I think my plan will be to recalculate my maxes for the next cycle and follow 5/3/1 again to see how I go. If I start struggling again, I may still follow the basic programme structure but increase the weight weekly based on 'feeling' rather than on 1 rep max percentages.
23/09/16 AM and PM 12x15 standing calf raises 24/09/16 AM ~1 mile walk Mobility Drill 1 Standing One-Arm Landmine Press 1x5 10kg 1x5 12kg 1x3 14kg 1x3 17kg 1x3 19kg 1x4 22kg Dumbbell Bench Press 5x5 2x27.2lb PM Run/walk Run 6 mins 30 secs/ walk 2 mins Run 1 min / walk 2 mins Did 5km in total AM and PM 12x15 standing calf raises PM Band pullaparts 2x15 25/09/16 Mobility Drill 2 Squat 18kg 1x5 22kg 1x5 27kg 1x3 31kg 1x3 36kg 1x3 40kg 1x4 1 Leg Deadlift Body weight 5x5 Barbell Good Morning 30kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights arm AM and PM 8x15 standing calf raises PM Band pullaparts 2x15
26/09/16 Bench Press 1x5 12kg 1x5 15kg 1x3 19kg 1x5 23kg 1x3 26kg 1x3 29kg Sets 1-5 done with a football bar. Set 6 done with a normal bar Barbell Overhead Press 25kg 2x2 3x1 Rear Delt Raise 20lb x2 5x5 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 2x10 27/09/16 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) 0.8 mile walk Band pullaparts 2x15 28/09/16 Mobility Drill 3 Deadlift 1x5 33kg 1x5 41kg 1x3 49kg 1x5 62kg 1x3 70kg 1x2 78kg Switched to mixed grip for the last 2 sets Pistols (partials) 2x5 3x3 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Band pull apart 2x15 29/09/16 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Band Pullaparts 4x10 30/09/16 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Band Pull Aparts 4x10 01/10/16 AM Mobility Drill 1 Standing One-Arm Landmine Press 1x5 10kg 1x5 12kg 1x5 14kg 1x5 18kg 1x3 20kg 1x3 23kg Dumbbell Floor Press 3x5 2x5 2x27.2lb PM Snowboarding 2hr pass at snowdome AM and PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 4x15 02/10/16 Mobility Drill 2 Squat 18kg 1x5 22kg 1x5 27kg 1x3 33kg 1x5 38kg 1x3 42kg 1x3 1 Leg Deadlift Body weight 5x5 Barbell Good Morning 32kg 5x5 Deadbugs 5x5 - 1arm/ 1 leg version Weighted with 2.5lb ankle weights arm AM and PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 4x15
I've been well. thank you. How are you doing? 03/09/16 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 4x10 Evening Run 7 mins running then 2 mins walk/ 1 min run Did 5km and PBed my time - yay for me!
04/10/16 Recalculated my maxes for Wendler 5/3/1 because I was struggling with the final sets on some of my lifts. My numbers will drop for the next few cycles as I build up to the max again. Bench Press 1x5 11kg 1x5 13kg 1x3 16kg 1x5 19kg 1x5 22kg 1x10 24kg Sets 1-5 done with a football bar. Set 6 done with a normal bar Barbell Overhead Press 24kg 3x3 3x2 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 4x10 Calf seems much better, elbow is still grumbly, so I'm only doing the basic lifts at the moment.
05/10/16 AM 12x15 standing calf raises PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Lunchtime ~1.2 mile walk Mobility Drill 3 Deadlift 1x5 29kg 1x5 34kg 1x3 40kg 1x5 47kg 1x5 54kg 1x5 62kg Switched to mixed grip for the last 2 sets Pistols (partials) 3x5 2x3 Deadbugs 1 arm/ 1 leg version 5x5 Weighted - 2.5lbs on each arm & leg Band pull apart 4x10 06/10/16 AM 12x15 standing calf raises (eccentric single leg) PM 30 mins stationary bike 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Band Pullaparts 4x10 07/10/16 AM 12x15 standing calf raises (eccentric single leg) PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) Band Pull Aparts 4x10 08/10/16 PM ~5KM Run 7 mins 30 secs run then 2 mins walk/1 min run to finish 5km Did another PB Standing One-Arm Landmine Press 1x5 10kg 1x5 10kg 1x3 12kg 1x5 14kg 1x5 17kg 1x9 19kg Dumbbell Floor Press 3x5 2x5 2x28.3lb AM and PM 12x15 standing calf raises with 10kg weighted vest (eccentric single leg) PM Band pullaparts 4x15
I haven't updated this for a while because life has been quite busy. We recently moved house and don't have a garage at the new place, so all my weights are in storage. I am in the process of costing up a large shed for a back garden gym. In the meantime, exercise is going to be limited to running and some bodyweight stuff. Although my dodgy elbow is still giving me trouble, so I am going to limit upper body work and try let it recover. I am also going to restart BJJ after Christmas.
18/12/16 19/12/16 22/12/16 25/12/16 Running Each session is about 5km. I do them either as a longer session to start with (9 mins ish) followed by interval walk/running (2 mins walk/1 min run) or 2x 0.25 miles with 2 mins walking in between followed by faster running for 1 min with 2 min walks in between. Today I PBed my 1 mile time.
26/12/16 Running 2x 0.25 miles run/2 mins walk then 1 min run/2 mins walk to complete 5km 30/12/16 ~10 mile walk (~5 miles each way) Went for a post Christmas amble with a friend. Put the world to rights, stopped half way for coffee and cake and walked back again. 31/12/16 AM 1 mile walk wearing a 10kg weighted vest PM 2 mile walk This should have been a run, but I had a late lunch and was still digesting it so I went for a walk instead.
Not been very good at updating this recently, mainly because I'm getting over a bad cold so haven't been doing anything other than easy walks. I'm not sure what I'll be doing for future training at the moment. I currently have no weights as they are in storage until I sort out my shed, I'm not sure if I want to restart BJJ (I'm feeling particularly antisocial right now), a friend in work has suggested we all do a triathlon in the summer so I'm thinking of starting swimming again but the cycling will have to wait as my bike is also in storage. Part of my problem is that there are too many sports that I enjoy doing!
02/02/17 Swimming 40 lengths of 25m pool Split into 10 length sets, alternating breaststroke and front crawl each length. So far my stupid shoulders aren't grumbling!
I've been very bad at updating my log recently, mainly because I'm not lifting at the moment (all my stuff is still in storage until I get my new shed built). My current training is running 3-5 times a week and swimming once a week. I run between 1.5 and 3 miles doing a mix of linger runs and interval runs. Swimming is around 1km. I am also doing bodyweight leg complexes 3-6 times a week.