Full Body Template!
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| Jordan |  | Lifting | 02-05-2013 @ 21:00 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Decided to start the 531 rest pause 6 week challenge today. Lifting side of training gone abit stale recently and the programme fits in well with my goals so here goes. Squat No belt or sleeves again. 60x5 85x5 100x5 115x5 85x10 Close Grip Bench Press 60x5 70x5 80x20 (Rest Pause Set) 60x20,8,8 Pull ups- Rest Pause 16,7,7 Parallel Dips 30,11,10 Squat tech felt abit off but did the same weight for 10 last week so just took it easy today will push the reps next week and drill tech in. | ||
| Jordan | | Conditioning | 03-05-2013 @ 18:50 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 20x 30m hill sprints - rest was walking down 5x85m hill sprints - rest was walking down and a few seconds at the bottom. Grim | ||
| Jordan | | Lifting | 05-05-2013 @ 16:05 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Deadlift DOH no belt, deadstops. 60x5 60x5 90x5 100x5 120x10 95x20 Strict Press 40x5 50x5 55x5 60x10 50x14 (Forgot to rest pause! Not with it today) Rest pause - 50x8,6,4. Kroc Row Warm up set Heavy cartoon DB lol x12 Light set Curl Warm up set Axel x10,8,8 | ||
| Jordan | | Sprints max effort | 09-05-2013 @ 10:59 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Jog onto football field 3x80m jog warm up 5x20m 3x40m 3x80m Recovery jog home. Tryed some new technique work today and did some "proper" starts without blocks but no idea if Im doing them right. Got plenty of recovery between runs and just focused on being fast and explosive, felt much better than treating it like cardio. Not sure if Im going to be lifting this week as Im having trouble with my lower traps, been to see the physio and I know the root of the issue and how to sort it out so will be doing my rehab work twice a day. | ||
| Jordan | | Lifting | 09-05-2013 @ 22:36 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Squat No belt no sleeves 60x3 90x3 100x3 120x5 90x10 60x10 CG Bench Press 70x3 80x3 90x18 (Rest Pause) 70x15,8,6 Pull Ups Rest Pause - 15,4,4 Dips Rest pause - 30,10,8 | ||
| Jordan | | Sprints Endurance | 10-05-2013 @ 17:15 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Jog onto football pitch 5x40m 5x130m 1x435m did this in 1.28 which is poo but ah well. | ||
| Jordan | | Lifting | 11-05-2013 @ 16:14 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Post Edited: 11.05.2013 @ 16:17 PM by Jordan DOH Rehab Deads60x5 60x5 100x5 140x5 Strict Press 40x5 50x5 60x5 65x10 65x6 Rest Pause - 50x12,6,5 Scap retracted rows 2x15 Barbell Curls Rest Pause - 30x15,10,8 Pull Ups 3 sets Concept 2 Rower 1x1000m 2x500m | ||
| Jordan | | ... | 14-05-2013 @ 15:19 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 12/5/2013 Few miles walk with the dog and 10x30m Hill sprints. 13/5/2013 Mobility WOD and rehab exercises. 14/5/2013 500m Jog 2x80m warm up 5x20m Sprints 5x40m Sprints 5x80m Sprints 500m recovery jog. | ||
| Jordan | | ... | 15-05-2013 @ 17:20 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 15/5/2013 Decided to see where Im at this week as Ive really no idea atm. Deadlift DOH No Belt 70x5 70x5 120x5 120x1 150x1 170x1 Added Straps 185x1 Added belt 200x1 Belt and straps off 150x5 Strict Press 40x5 50x5 60x3 70x7 Rest pause 50x8,6,5 Pull Ups 10/10/10 DB Curl 10/10/10 Very pleasing! Got some motivation back  | ||
| Jordan | | ... | 15-05-2013 @ 21:09 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 15/5/2013 Hill Sprint 600m jog 10x40m Hill Sprint 600m jog Pretty tough the hill I used is great. | ||
| Jordan | | Conditioning | 17-05-2013 @ 10:38 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 17/5/2013 500m Jog 5x275m best efforts 500m jog | ||
| Jordan | | ... | 17-05-2013 @ 18:33 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 17/5/2013 Session 2 Bench CG 60x5 60x5 100x1 120x1 130x1 100x5 100x5 pause 100x5 pause Squat No belt or sleeves 60x5 80x5 100x5 120x1 140x1 100x5 60x10 Pull ups Rest pause - 18,3,4 Dips Rest pause - 25,8,8 | ||
| Jordan | | ... | 21-05-2013 @ 13:46 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 21/5/2013 Session 1 conditioning 500m Jog 5x20m sprints 5x40m sprints 5x40m jog into 40m sprint 3x80m sprint 500m Jog Notes: Ok session, felt like I ran well on some then sloppy on the others. Pitch was abit wet today but didn't make that much difference. The new 40 drills were ok going to make some adjustments to them next time. | ||
| Jordan | | ... | 21-05-2013 @ 17:31 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 21/5/2013 Bodyweight 79.5 this AM Session Two Strength Deads No belt 70x5 110x5 130x5 160x5 Stiff legged - Switch Grip 70x5 70x5 90x5 90x5 110x5 110x5 Press 40x5 50x5 60x5 70x1 80x1 90xF - First fail in months, nearly! 60x5 60x5 60x5 60x5 60x5 Pull ups 10,7,7 Dips 30,15,20 Abs 3 sets | ||
| Jordan | | ... | 22-05-2013 @ 22:47 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 22/5/2013 Conditioning Hill Sprints 12 Sprint Drills X12 | ||
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