The training goes on!

Hi Guys & Girls

So here is another couple of weeks worth of training,
I have decided to make a slight change to how I present these sessions to you.
I have decided to no longer include the weights that I used for the particular exercises, or the number of reps achieved.  I will still be keeping a record of this for my own purposes, as I believe it is very important to track progress in any type of training that you are engaged in, with the purpose of continually trying to improve.

I don't want anyone getting hung up on the particular weights that I personally am lifting, if a lift calls for 3-5 reps, it should be 3-5 reps at a weight which is right for the individual, not what I happen to be lifting that day.  Hope you like the changes.

Sunday 3rd March:
Strength:
1) 1 DB Swings (one hand)  3x10ps

2a) Deadlift (normal stance and grip - w/straps)  3-5 x 1-5
      Trying to really focus on posture and technique, I sometimes take my camera to the gym and
      filmed my sets, checking my posture and reducing the weight until I was sure that I can keep perfect
      form.  With big compound lifts, it is important to do this.  Form must never be compromised!

2b) BB Overhead Shrugs 3-5 x 10

3a) Handstand hold 4 x max
3b) One arm press ups  4 x 8-10ps

4a) The Flag 3 x 5
4b) Reverse Hypers (S.ball) 3 x 10
4c) Dips 3 x submax

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Monday 4th March:

Rest Day - was slightly ill so decided to rest and recover

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Tuesday 5th March:

Conditioning:

One Mile Sprints - Treadmill set to 5% incline

Rest for 5 minutes between sets

1 - 7.25  (previously 7.30)

2 - 8.06 (previously 7.35)

3 - 8.32 (previously 8.50)

I was happy with the first set, but obviously the next two went downhill in terms of performance.

Will try harder next time as I am determined to get my cardiovascular fitness up.

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Wednesday 6th March:

BJJ x 90 min @ Canmore Fight Club

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Thursday 7th March:

Rest Day - Early mornings and long days at work had me tired so I took another rest day

Snowboarding x 60 mins

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Friday 8th March:

Strength:

1) Cleans (full) 5 x 3

2a) BB Bulgarian Split Squats 5 x 5ps
2b) Planche 5 x max

3a) BOR BB  3 x 12-15
3b) Front lever hold  4 x max (Alt. between flat tuck and straddle)

4a) Back lever hold 4 x max (Alt. between flat tuck and straddle)
4b) Around-the-world Pull ups 3 x 8-12
4c) Farmers Walk (with DBs) 3 x max

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Saturday 9th March:

Strength:
1a) Weighted Dips 5 x 3-5

1b) Clap press ups 5 x 5

1c) Resistance band 'pull aparts' 5 x 20

2a) Headstand Reverse leg lifts 4 x 8

2b) Hanging leg raises (side to side) 4 x submax

3a) Deathwalks (2DB) 3 x 10-12ps

3b) Inchworm 3 x 8-10

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Sunday 10th March

Rest Day

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Monday 11th March

6-7 hours of Hiking in Jasper (Canada)

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Tuesday 12th March

Conditioning:

Tabata Intervals

- Burpees (full with press ups at bottom and pull up at top)

- BB Landmines (Bar with 25lb plate)

x 6 minutes

REST 3 mins

- Skipping

- 2 DB front squat to twisting uppercut

x 6 mins

REST 3 mins

x 2 rounds

REST 5 mins

Row 5 x 200m  with 30 sec rest between sets

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Wednesday 13th March

BJJ x 90 mins @ Canmore Fight Club

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Thursday 14th March

Rest Day - Driving 600km and doing 6-7 hours of hiking at the weekend had worn me out slightly

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Friday 15th March

Strength:

1) 2 DB Swings 4 x 15

2a) Sumo Deadlift 4 x 5

2b) Overhead BB Shrugs 4 x 8-10

3a) L-sit hold (5 sec) to Headstand and 3 Reverse leg lifts  3 x 3

3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) BB Overhead press (wide grip) 3 x 8-10

4b) 2 DB Bench press 3 x 8-10

4c) Dips 3 x submax

Perform exercises 4a, 4b, 4c back to back with little rest in between, then rest for 2-3 minutes after 4c

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Saturday 16th March

Strength:

1) Muscle ups (bar) 3-5 x 3-5

2) One-arm Negative pull ups  4 x 1-5ps Alternate  (When you can't control the speed of the decent, use the spare hand to grip your working wrist)

3a) Back Squats 3 x 12-15

3b) Rear shoulder exercises (2DBs) L / Y / W  3 x 15-20

4a) Lateral lunges (2DB in racked position) 3 x 8-12ps

4b) Hollow body rocks 3 x 35 sec

4c) Arch rocks 3 x 35 sec

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Sunday 17th March:

Rest Day

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Monday 18th March:

Conditioning:

Sprint - using a Spinning Bike

60 sec sprint

90 sec recovery

x 5 sets

40 sec sprint

40 sec recovery

x 7 sets

20 sec sprint

10 sec recovery

x 10 sets

Normally I would have added some other exercises to this session but I strained my low back slightly on Saturday with squats and I wanted to rest it up.  This sprint session allowed me to get some good cardio conditioning in while keeping the low back relatively rested.

Don't allow yourself to become stagnant with your training, always look to progress, somehow, depending on your goals.

Train hard, live happy

Bradbury