DannyT's Log

[DannyT]

Today

Snatch
20 x 3 x 3
25 x 2
32.5 x 2 x 8

C+J
20 x 1+3 x 2
25 x 1+3
32.5 x 1+2
40 x 1+1 x 8

Squat
50 x 3
70 x 2
87.5 x 5 x 3

Press
35 x 3
45 x 2
52.5 x 5 x 3 (PR)

I'm starting to cut weight now, so I'm only going to be lifting twice a week. I was meant to do 5x5 on press, but only managed 3 sets. It was still a PR nonetheless, but I'm going to change the sets and reps to the original Dan John program (3x5 - repsxsets).

 

[DannyT]

Today

Snatch
20 x 3 x 3
30 x 2
35 x 2 x 8

C+J
20 x 1+3 x 2
25 x 1+3
35 x 1+2
42.5 x 1+1 x 8

Squat
50 x 3
70 x 2
90 x 5

Press
35 x 3
45 x 2
55 x 3 x 5

then 45 mins walking on incline.

 

[belph]

Nice work in here,Danny.

 

[DannyT]

Nice work in here,Danny.

Thanks belph, much appreciated.


Today

Plank - reverse plank
3 x 60 seconds

Hollow hold - arch hold
3 x 60 seconds

Parallel bar support - dead hang
3 x 60 seconds

then 60 minutes walking on incline.


Thought I'd do some core work today with the cardio. I got this from BTGB, although I managed 3x60 on all of them, they wasn't a "strong" 60s, so I'm gonna continue doing this before using this as a warm up and progressing to more advanced holds.

Lifting tomorrow.

 

[DannyT]

Today

Snatch
20 x 3 x 3
30 x 2
37.5 x 2 x 8

C+J
20 x 1+3 x 2
30 x 1+3
40 x 1+2
45 x 1+1 x 8

Squat
55 x 3
70 x 2
92.5 x 5 x 3

Press
40 x 3
50 x 2
57.5 x 3 x 5

then 60 minutes walking (4.8km/h - incline 10)


Snatch was pretty solid, as with clean. Jerk is a bit unstable, but is getting better. Squats are strong. Changed the width of my grip for press and definitely feel better with a closer grip.
Walked a bit faster today aswell, going to use this speed for next week.

 

[DannyT]

End of week motivation!

 

[DannyT]

Yesterday I weighed in at 73.7kg. That's 1kg loss from last week, so my cut is going fairly well. Aim is to lose a kilo or slightly less a week.

Today

Training, then 50 mins LSD (5.0kmph @ incline 10).

 

[DannyT]

Today

Snatch
20 x 3 x 3
25 x 3
32.5 x 2
40 x 2 x 8

C+J
20 x 1+3 x 2
25 x 1+3
30 x 1+2
40 x 1+2
47.5 x 1+1 x 8

Squat
55 x 3
80 x 2
95 x 5 x 3

Press
40 x 3
50 x 2
60 x 3
60 x 2 + 0.5 <- lol

Push Press
60 x 3
65 x 3 x 2

then some bb curls to cheer me up.

No cardio today because I walked back and forth from work and home, totaling up to about an hours walking anyway.

Failed on my press as you can see, so decided to push press the other sets and hopefully I'll hit the reps next workout.

 

[DannyT]

Today

Snatch
20 x 3 x 3
25 x 2
35 x 2
40 x 2 x 8

C+J
20 x 1+2 x 2
25 x 1+2
35 x 1+2
40 x 1+2
50 x 1+1 x 8

Squat
55 x 3
82.5 x 2
97.5 x 5 x 3

Press
40 x 3
50 x 2
60 x 3 x 5 (last rep on 5th set ended up being a pushpress)

then 20 mins cycling, 20 mins brisk walking


Solid workout. Snatch feels a lot more stable than last week, and c+j felt solid. Squat was good, I think my technique is improving a bit, allowing me to explode from the bottom. Press was okay, and ended up being a big improvement from my last workout. I missed my last rep, and I'm also noticing a lot of back bend, turning almost into an "olympic press". I might revert back to pushpress to keep my progress going up and I feel it keeps me more upright.

 

[DannyT]

Today

Snatch
20 x 3 x 3
25 x 2
35 x 2
42.5 x 2 x 8

C+J
20 x 1+2 x 2
30 x 1+2
35 x 1+2
45 x 1+2
55 x 1+1 x 8

Squat
60 x 3
80 x 2
100 x 5 x 3

then some pullups


Not bad workout today, finally back to 3 digits on the squat. Shoulder felt a bit funny after jerking so I didn't press today. Tbh, I started feeling really sleepy during the squats so I left the workout there and did some pullups instead.

I also did ~3 hours walking later on in the day.

 

[DannyT]

Friday

Snatch
20 x 3 x 3
25 x 2
35 x 2
45 x 2 x 8

C+J
20 x 1+2 x 2
30 x 1+2
40 x 1+2
50 x 1+2
60 x 1+1 x 8

Squat
60 x 3
80 x 2
102.5 x 5 x 3

Push Press
45 x 3
55 x 2
55 x 3
65 x 2

Pressing was ridiculously weak. I'm going to go back down to 57.5 and work my way back up.



Today

Ran 4km in 25 mins.

Not a bad run, slow and steady. Time was slow but I haven't ran in a couple months so wasn't that bad. Need to start running more to assist in the fat loss.

Weighed in at 72.7kg on Sunday, lost 0.9kg from week before.

 

[DannyT]

Today

Snatch
20 x 3 x 3
25 x 2
35 x 2
42.5 x 2 x 8

C+J
20 x 2 x 2
30 x 2
40 x 2
50 x 2
62.5 x 0

Push Press
40 x 3
50 x 2
57.5 x 3 x 5

Shitty day lifting. Clean failed got so angry I missed squats lol. I'm going to rethink my programming now, and may just switch back to the squats+deadlifts. My gym doesn't have a olympic lifting platform and it's hurting my shoulder having to lower the weight overhead all the time. Plus it's just dangerous when I miss lifts.

 

[DannyT]

Today

Ran 5km in 29 mins.

Slow run but not too bad. Didn't feel tired really, just wanted to see what time I could get if I took it easy. Gonna run at this pace for ~30-40 mins and slowly increase the distance. Knees and shins feel a bit funny so gonna be quite conservative with my running.



I've decided to go back to an SS style routine. Gonna stick to deadlifts and power cleans for the pulling, and push press for the pressing. I have a feeling deadlifts and power cleans are gonna conflict each other after a while though, so I might replace power cleans for speed deadlifts afterwards, but that's just planning for the future. For now I might just deadlift on both lifting days.

 

[DannyT]

Today

Squat
20 x 5 x 2
40 x 5
60 x 3
85 x 2
105 x 5 x 3

Press
20 x 5 x 2
30 x 5
40 x 3
50 x 2
Pushpress
60 x 5 x 3

Deadlift
50 x 5
70 x 3
90 x 2
110 x 1
130 x 1
150 x 0
110 x 5

then some chins


Feels weird squatting first now. Feels like my body isn't fired up enough, squats felt slow and heavy. Pressing was okay, too much backbend still I think. Just wanted to test how much I could deadlift comfortably as I haven't done it for a while. 130 felt easy, but 150 came off the floor by like 2 inches. So I thought I'd use 110 as my workset for today.

 

[DannyT]

Today

21min run on treadmill (incline 2, speed 8.5kmph)

That felt nice and easy, but for some reason it felt like my ankle was swelling. It started to get really tight and painful so I stopped at 21mins, otherwise I would've carried on for a while. As I stopped early, I decided to do a bit more stretching afterwards.

 

[DannyT]

Today

35min run on treadmill (changed between incline 1-2, speed 9kmph)

Ankle was not tight at all today, as I read around and was told that changing the incline can help with ankle issues on treadmills. So I decided to change incline every 5 mins, and it helped me last the entire run. Could of definitely ran more but this was before training. Gotta start running more, as my calves keep getting some serious DOMS and lactic acid build up from running. Had a cramp during training today because of it.

 

[DannyT]

Yesterday

Some powercleans for warm up

Squat
60 x 3
85 x 2
107.5 x 5 x 3

Press
20 x 5 x 2
30 x 5
40 x 3
50 x 2
Pushpress
62.5 x 5 x 3

Deadlift
60 x 5 x 2
80 x 3
100 x 2
120 x 5

then some weight ab rollouts, and pullups


Today

40min run on treadmill (varied between incline 0,1,2 - speed 9.0kmph)

Felt good, worked up a good sweat, need to definitely run more, felt hard.



PS - weight on sunday was 72.0kg. A bit higher than expected but still 0.7kg weight loss. Starting to notice a difference in the mirror, and I'm still making decent strength gains.

 

[DannyT]

Today

Clean
20 x 3
30 x 2
40 x 2
50 x 1
60 x 1

Squat
65 x 3
85 x 2
110 x 5 x 3

Press
20 x 5 x 2
35 x 5
45 x 3
55 x 2

Push Press
65 x 5 x 3

Deadlift
60 x 5 x 2
75 x 3
105 x 2
130 x 5

then some pullups.


Okay workout today, squat felt fine, pressing hasn't improved as before, and I feel that I've probably lost some strength on my pressing.

Anyway, I think I have strained/pulled my quad. It hurts to stand on and painful to touch. When I sit down I find it feels a lot better, standing just makes it tight. Going to ice and then re-evaluate tomorrow. Don't know what I should do training and S&C wise if it is quite bad. Probably some heavy upper body lifting and pistols, and then cycling/walking for cardio.

 

[DannyT]

Today

Bent Hollow Hold
x 60secs
x 35secs
x 12secs

Scapular Shrug
x 15 x 5

Incline Pushup
x 15 x 5

Hinge Row
x 15 x 4

afterwards played 2.5hours football


Going to focus on some bodyweight work for now. I want to get my core strength up, as well as learning to use/control my body well. I'm going to plan my workouts through using foundation1 from gymnasticbodies.

 

[DannyT]

Today

Tuck Up
x 15 x 2
x 10

Arch Body Hold
x 12secs x 3

Deck Squat
x 15 x 5

then 25mins incline walking.