Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Friday, May 18

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    12'

    Wall Sit
    60" x3
    Ring Rows
    x20 x3
    TKE
    x12 x3
    DB Curl & Press
    10/15/17.5 x8+8
    Jump Rope
    60" x3
    Kettlebell Swings
    20/24/28 x15

    Drop Jumps (50 to 50 cm)
    x10 x3

    Muscle-Ups
    x2 x6

    Power Cleans
    80/90/100 x3

    Alternating Incline DB Press
    27.5 x10+10
    32.5 x8+8 x2
    Face Pulls
    x15 x3

    Squat
    100/110/120 x6

    Jefferson Curls
    40/50/60/70 x6
    Ring Dips
    x8/8/8/12
    Pull-Ups
    x8/8/8/12

    DB Flies
    10/15/15 x20
    T's
    7.5 x20 x3
    Sit-Ups
    x12 x3
    GHD Sit-Ups
    x15 x3


    I caught a cold towards the end of last week. Still don't feel 100% well. I've lost a bit of weight. Today left knee hurt again.
     
    Last edited: May 19, 2018
  2. miaou

    miaou barely keeping it together

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    Monday, May 21

    Mobility

    14'

    Overhead Press
    40 x8 x2
    50 x8 x2
    60 x5 x2
    Barefoot Squat
    40 x10 x2
    50 x10 x2
    60 x10 x2
    Ring Chin-Ups
    x8 x6
    Roll-Outs
    x10 x3
    x6 x3 (standing partials)

    Seated Rounded-Back Good Mornings
    20/30/40/40/40 x8
    Front Lever Tucks
    15" x5
    Wrist Rolls
    10kg x1+1 x3

    Straight-Leg Sit-Ups
    x6 x4
    Push-Ups
    x20 x4
    CoC Squeezes
    #1.5 x5+5 x3
    #2 x2+2 x2
    #1.5 x8
    BB Curls
    40 x10 x3

    Single-Leg SLDL
    40/60/70 x6+6


    Home workout, because I'm still not feeling well enough to go to the gym.

    Grip strength on the left hand is lagging behind the right one by a good deal. I don't think that used to be the case. I guess the left wrist injury has taken its toll on grip strength.


    Bodyweight this morning = 88.7 kg.
     
    Last edited: May 21, 2018
  3. miaou

    miaou barely keeping it together

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    Wednesday, May 23

    Overhead Press
    (power-cleaned)
    40 x8 x2
    50 x6 x2
    60 x4 x2
    70 x2 x2
    Wall Sit
    60" x4
    Pull-Aparts
    x15 x4

    Barefoot Squat (power-cleaned)
    20/40/60/80/90/100 x10
    Pull-Ups
    x10 x6

    Ring Dips
    x8 x6
    Jefferson Curls
    20/40/50/60/70 x6

    Front Lever Tucks
    18" x4
    BB Curls
    40 x10 x3

    Fitball Crunches
    x20 x3
    CoC Squeezes
    #1.5 x10+5 x3
    Fitball Leg Curls
    x20 x3


    Another home workout.
     
    Last edited: May 23, 2018
  4. miaou

    miaou barely keeping it together

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    Friday, May 25

    Stationary Bike

    3'
    Agility Ladder + Run
    x8
    Mobility
    15'

    Sprints
    10m x8

    Wall Sits
    60" x3
    Alternating Incline DB Press
    12.5/20/25 x15+15
    TRX Row
    x20 x3

    Pogo Jumps
    x15 x3

    Single-Leg Bounds
    x6+6 x2

    Bench Press (feet on bench)
    90 x6 x3
    Chin-Ups
    x8 x6

    Squats (3-position 3" isometrics)
    120 x3 x3
    Face Pulls
    x12 x5

    Single-Leg RDL
    20/40/60/70 x6+6
    Cross-Over Flies
    x15 x3

    Seated Rounded-Back Good Mornings
    20/30/40/50 x8
    TRX T & Y
    x10+10 x3

    Sit-Ups
    x10 x3
    Hollow Rocks
    x15 x3
    DB Curls
    15 x15+15 x3
     
  5. miaou

    miaou barely keeping it together

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    Saturday, May 26

    Mobility

    12'

    Power Snatches
    60 x3 x3

    Power Cleans
    100 x2 x3

    Rower
    5 mins / ~100 kcal

    Muscle-Ups
    x2 x3

    Hang Muscle Snatches
    20 x8 x4
     
  6. miaou

    miaou barely keeping it together

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    Monday, May 28

    SkiErg + Rower + AirBike + AirRunner

    600+600+900+600
    Mobility
    14'

    Wall Sit
    60" x3
    TRX Rows
    x15 x3
    TKE
    x10 x3
    Med-Ball Windmills
    9 x8 x3
    DB Curl & Press
    10/15/20 x8+8
    Kettlebell Swings
    16/20/24 x12

    Pogo Jumps
    x15 x4
    Muscle-Ups
    x2/2/2/3

    Hang Power Cleans
    90 x3 x5

    Bench Press (3-position iso x3")
    77.5 x3 x6

    Split Squats (3-position iso x3")
    60 x3+3 x4
    Face Pulls
    x15 x3

    Jefferson Curls
    20/40/60 x6
    70/80/90 x3
    Ring Dips
    x8 x6
    Chin-Ups
    x10 x6

    Incline DB Flies (3-position iso x3")
    10/12.5/12.5 x8
    T's
    6 x20 x3
    Hanging Leg Raises
    x10 x3
    GHD Sit-Ups
    x10 x3


    Definitely not feeling 100% in terms of strength or explosion. Right shoulder is pretty achy, but that's something I've kind of gotten used to.

    Giving these 3-position isometrics a try. I don't know what results they will have, but they are pretty fucking hard.
     
  7. miaou

    miaou barely keeping it together

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    Wednesday, May 30

    Mobility

    12'

    Wall Sit
    60" x3
    DB Curl & Press
    10/15/20 x8+8
    Pogo Jumps (no arms)
    x20 x3
    Single-Leg Balance
    20" x3

    Sprints
    10m x8

    Single-Leg Bounds
    x6+6 x3
    TRX Rows
    x20 x3

    Trap-Bar Jumps (bottom-position pause)
    25x6
    45x6 x3

    Alternating Incline DB Press (bottom-position pause)
    17.5/20/22.5 x15+15
    Pull-Aparts (internal rotation)
    x15 x3

    Squat (bottom-position pause)
    100/120/130/140 x4
    Pull-Ups
    x8 x6

    Single-Leg RDL
    20/40/60/70 x6+6
    DB Bench Press (bottom-position pause)
    20/30 x10
    37.5 x9 x2
     
  8. miaou

    miaou barely keeping it together

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    Friday, June 1

    Mobility

    14'

    TKE
    x10 x3
    Alternating Incline DB Press (bottom-position pause)
    15/22.5/27.5/27.5 x12+12
    TRX Row
    x20 x3

    Hang Power Cleans (mid-thigh pause)
    100 x3 x3
    90 x6

    Bench Press (3-position pause x3")
    80 x3 x5
    Chin-Ups
    x8 x8

    RFE Split Squat (bottom-position pause)
    20/35/35/35's x6+6
    Face Pulls
    x15 x4

    Seated Rounded-Back Good Mornings
    20/40/50/50 x8
    Incline DB Flies (bottom-position pause)
    12.5/17.5/17.5 x20

    TRX T & Y
    x10+10 x3
    Sit-Ups
    x10 x3
    Hollow Rocks
    x10 x3
     
  9. miaou

    miaou barely keeping it together

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    Thursday, June 7

    Mobility
    14'

    DB Curl & Press
    10/16/20 x8+8
    Split Squat (2-position iso x3")
    20/40/60 x3+3

    Hang Power Cleans
    80x5
    90/100/100 x3
    90 x5 x2

    DB Bench Press (bottom-position pause x1")
    30 x15 x3
    Pull-Ups
    x8/8/8/12

    Squat (bottom-position pause x2")
    100/120/140/140/140 x4
    Alternating Incline DB Press (bottom-position pause x1")
    25 x10+10 x3

    Seated Rounded-Back Good Mornings
    40 x8 x3
    Seated Cable Rows
    60 x12 x3

    Cable Flies
    x15 x3
    TRX T & Y
    x10+10 x3

    Hanging Leg Raises
    x8 x3
    DB Curls
    20 x12 x3

    Roll-Outs
    x30


    Started working with the greek U20 national basketball team. Free time for me to work-out will be limited for the next several weeks.
     
  10. miaou

    miaou barely keeping it together

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    Sunday, June 10

    Mobility

    12'

    Wall Sit
    60" x3
    Alternating Incline DB Press
    14/18/20 x15+15
    TRX Row
    x15 x3

    Overhead Press
    20/40/50/50 x6
    Trap-Bar Jumps (bottom-position pause 2")
    37 x6 x4

    Squats (last-rep pause 3")
    100 x6
    120 x5
    140 x4
    150x3
    160 x2
    Pull-Aparts (ext. rotation)
    SMB x12 x4

    Bench Press (2-position pause 3")
    60/70/80/80/80 x3
    Neutral-Grip Pull-Ups
    x8/8/8/8/8/12

    Cross-Over Flies
    x12 x3
    Single-Leg RDL
    20/40/60 x6+6

    W's
    8's x15 x3
    Lateral DB Raises
    8's x15 x3
    Strict Sit-Ups
    x10 x3
    Hollow Rocks
    x10 x3
     
  11. miaou

    miaou barely keeping it together

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    Wednesday, June 13

    Mobility

    10'

    Wall Sit
    60"
    20/30" single-leg
    Alternating Curl & Press
    15/17.5/20 x8+8
    TKE
    x10+10 x3

    Squat (slow eccentric & pause)
    120 x6 x3

    Bench Press
    80/90 x5
    100 x4 x2
    90 x8
    Chin-Ups
    x8 x5

    Jefferson Curls
    20/30/40/50 x6
    60/70/80/90 x3
    Incline DB Flies
    10/15/17.5 x20
    T's
    7.5 x20 x3
     
  12. miaou

    miaou barely keeping it together

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    Saturday, June 16

    Alternating Incline DB Press
    (1" pause)
    10 x20+20
    15 x15+15
    20 x12+12
    25 x10+10
    TRX Rows
    x20/15/12/10

    RFE Split Squat (2-position pause x3")
    0/10/17.5/22.5's x5+5
    Lateral DB Raises (1" pause)
    10 x12 x3

    DB Bench Press (3" eccentric - 3" pause)
    20/25/30/30 x6
    Chin-Ups
    x8/8/8/8/15

    Seated Rounded-Back Good Mornings
    20/40/45/50 x6
    Pull-Aparts (internal rotation)
    MB x20 x3

    Strict Sit-Ups
    x8 x3
    DB Curls
    20 x10+10 x2
    Roll-Outs
    x20 x2
     
  13. miaou

    miaou barely keeping it together

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    Tuesday, June 19

    Incline DB Press
    (1" bottom pause)
    10 x20+20
    20 x15+15
    25 x12+12
    30 x10+10
    TRX Row
    x20/15/12

    Pull-Ups
    x12 x4
    Squat (last rep paused)
    90/120/140/150 x6

    Jefferson Curl
    20/40/60 x6
    Bench Press (3-position pause x3")
    40/60/60 x5
     

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