it was! been trying to get that to understand pinning and turtle stuff. got kimura'd/hammerlocked from turtle 3 times by one of them and had to roll onto my back to escape (our rules were both shoulders touch)
Back Squats (like a minute rest between): warm ups 70x5 80x5 90x3 95x3 95x3 95x3 (i think i did another triple with 95) 90x4 80x5 80x5 70x8 (this set included a lot of breathing between reps) Strong quad soreness mid workout. that pump! Single leg extensions (one leg rest, other works): 5kg x10 5kg x10 5kg x10 then both legs, 20 kg, top range only for a set of 10 Some shadow boxing then some stretching. Gonna sprint in half an hour
Light low volume session One arm dumbbell deadlifts to warm up (up to 30kg) Snatch High Pull 60x3 Snatch deadlift 80x3 Regular (not clean style) deadlifts (1 minute rest between): 100x3 100x3 100x3 100x3 100x3 100x3 Single arm DB curls (rest one arm while other arm is working): 10kgx10 10kgx8 10kgx6 (some power curling in the last few reps) Back extension (on hyper extension machine) slow concentric and eccentric, feet together, focusing on glute contraction 4 sets of 10 then one set of single leg: 8 on left leg, 4 on right. right glute is super weak in comparison to left - MOAR SINGLE LEG BRIDGES! then single leg hammie stretches, right is tight
Went to assessment day for new job walking was sooo hard man! quads are soooore. Today i did more bodybuilding type stuff all in 45 mins Overhead Press: 20x3x8 40x3 50x3 Jerk: 60x2 70x1 70x1 60x2 Press: 50x3 40x2 42.5x3x3 One arm DB press (one arm rest, other work): 20x2x5 20x3 16x6 14x8 Lateral raise 2.5x3x8 Slow super slow eccentric BTN pressing at varying grips for 5 sets of 3 (elbows forward) with varying weight Pause (6 seconds) push ups 3x3 (shoulder destruction!) Some band pull aparts, overhead pulls aparts with wrist stretch feels gooood. Was gonna do dips but got on the bar and set up when triceps started shaking.
nothing confirmed yet, was just initial assessment so i dont really want to share unless ive got it! sorry butas long as i has moneyz and interesting job (even not interesting but something to support my interests) im happy.
Fair do's man, best of luck then! Whether or not you get this one I'm confident you'll do fine: you're bright, well educated and pretty damn worldly wise; you'll land the thing that's right for you
got rejected after the assessment but just cos i *wasn't sure what was gonna come up in the assessment. got an interview for the same position elsewhere so i think i'll be alright! Anyway Squat Day Back Squat (1 minute rest between sets): 70x3 80x3 90x3 95x3 95x3 95x3 95x3 95x3 95x3 (hips rose too fast on last rep and started to good morning) 85x5 85x3 (*couldn't get anymore out) 75x8 (dead) No quadsplosion like last week. will see after deadlifts tomorrow Single leg extension (rest while other leg works): 5kg 3x10 top range, set of 20 each leg with 10kg banded lockout, green band set of 20 will probably do some glute bridges before bed
I'll soon be writing a pretty special article on training for the adult recreational athlete and how to go about training and prolonging a training career based on physiological evidence.
Lower back has been feeling a bit sore on one side due to carry a heavy bag on one side and walking a few miles (also sitting in a coach most of yesterday). Decided to deadlift anyway. did some banded good mornings with different brands (probably shouldnt have done this before deadlifts) Deadlifts (1 minute rest between): 70x3 90x3 Misloaded and didnt realise till i was done (about 15 kg heavier than planned) 120x2 120x2 120x2 strapped 120x2 strapped 120x2 strapped (2 minutes rest before this one) 90x3 70x5 lower back pump is strong back extensions (glute and ham only) 2x8 single leg 1x3 more banded good mornings, more back pump gonna need more assistance work
Cool. I'll let my Dad know. He's 81 and asked me the other day about him starting weights. I'd like to read your article when it's out - Good Luck
