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Old 08-11-2014, 03:55 PM   #1
pwbart
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Icon6 Training Log

Hello

Figured I would start a training log online where people can view, advise, critique and hopefully enjoy.
I am currently 23, weighing at 80kg with the following PRs:

Bench: 150kg
Squat: 190kg
Deadlift: 220kg
Power Clean with Front Squat: 125kg
*PR Update* 3 Mile: 20:10
*PR Update* 2 min: 99 pushups

My Goals have completely changed and now I can only access the gym when I can get chance (once a week max). Therefore my goals have changed and I expect these PRs to drop overtime which I am not too concerned about due to having done my fair share of heavy lifting focus.

When I go to the gym, plans will be based upon SEALfit and gym jones programming. The majority of the time I will be implementing training based upon Ross Enamait's programs outside of the gym.

I am currently transforming my garage into a gym with the following:

Homemade Sandbag
Power Tower (pull-up & dip station)
Weighted vest (10kg)

And live near the beach which happens to have plenty of room for sprints/runs/swimming.


Last edited by pwbart; 08-23-2014 at 10:08 AM.
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Old 08-11-2014, 04:03 PM   #2
pwbart
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Icon14 Pretty grizzly

This is the workout I completed on the weekend, and fortunately I got chance to get to a gym to do it!

Warm up:
400m run
5 rounds: 5 pullups, 10 pushups, 15 situps
400m run
Stretch

Work:
1A: 25 Lunges - bodyweight
1B: 25 Elbows to knees (hanging from bar) - each time I let go of the bar, punishment of 2 burpees
4 rounds as fast as possible (1 round = 1A+1B)

5 sets of 3 reps Push press (kg)
60/70/80/90/90

Warm down:
400m run
5 rounds: 5 pullups, 10 pushups, 15 situps
400m run

Notes:
Tough workout! Had no DOMs the day after but then the following couple of days it hurt to sneeze!
Could of pushed higher on the push press.

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Old 08-11-2014, 04:21 PM   #3
AlVThom

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Awesome, looking forward to your logging. Much of my strength and conditioning is heavily inspired by Ross Enamait. Nice lifts too!

All the best!

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Old 08-11-2014, 04:54 PM   #4
LuaLua13
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Welcome! Great work! Combine heavy Strength with these type of conditioning will be great!

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Old 08-12-2014, 12:07 PM   #5
pwbart
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Cut short for time tonight so it was high intensity crammed into 20 minutes:

10kg weighted vest throughout whole workout

100 burpees: 14:24
1 minute shadow boxing
1 minute Squats
1 minute 10 second pushups 10 second plank

NOTE: Currently nursing an injured/cut foot so time on burpees wasn't as expected/wanted

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Old 08-13-2014, 02:26 PM   #6
pwbart
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Circuits babbby!!

Was going to try and make the gym tonight, but plans changed so opted for a swish/sweet circuit in the garage which turned out to be quite grizzly! It goes like this:

3 rounds of the following with 1 minute per exercise
1. Burpees
2. Spiderman Push Ups
3. Jumping Lunges
4. Seated Floor Abs Circles
5. Running Press Ups
6. Everest Climbers
7. Jump Squats
8. Pike Push Ups
9. Thai Crucifix
10. Shadow box (kicks/punches)
11. 2 minute rest

Stretch at end - 36 minutes overall


NOTE: My injury/cut on my foot is recovering nicely.

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Old 08-19-2014, 05:55 AM   #7
pwbart
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New pushup PR

Open water swim for straight 20 minutes on saturday.

Had an early session yesterday (monday) morning comprising of:

3 mile run: 21:20 - not happy with this as know I can push harder
2 minute pushup: 85 pushups - beat PR by 15 (70)
2 minute flutter kicks - 4 count (1 2 3 1, 1 2 3 2)
2 minute Bodyweight squats

Just agreed to complete a triatholon next year so training will have to adapt.

Be focusing on Pullups, Dips, Sandbag training, kickboxing alongside swimming, running and biking

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Old 08-19-2014, 06:04 AM   #8
Flash_Monsta

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Awesome PR's for your bodyweight and in general, very strong. Will be interested in your progression/changes, welcome to the logs.

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Old 08-19-2014, 02:21 PM   #9
pwbart
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Quote:
Originally Posted by Flash_Monsta View Post
Awesome PR's for your bodyweight and in general, very strong. Will be interested in your progression/changes, welcome to the logs.
Hi buddy, thank you very much!

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Old 08-19-2014, 02:30 PM   #10
pwbart
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Sandbag training = sore fingers

Now that I have created my 50kg sandbag I figured I would complete my first sandbag session from Ross Training! Overall, it was pretty tough.

400m Sandbag Carry (any hold)
1:30 treadmill sprint (treadmill wasn't on - generated own force/speed on machines belt)
10 Sandbag Clean and Press

3 Rounds as fast as possible

27:55min overall

NOTE: not impressed with my overall time as I know I could of pushed quicker clean and presses. Took a few reps getting use to the clean and presses. Also only had a limited space on 400m distance so could not walk/move at full pace. Next time i'm pretty confident i'll smash this time.

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