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Post by Sam on Jul 24, 2010 22:30:14 GMT
This week has been an off week to my usual training programme as my 8 week training programme has come to an end I took this week as a Parkour training week. New programme Commence next week! (26th)  Week commencing 19th July: Monday:-Work: 9:30 - 18:00 -Stretching/mobility exercises: approx 30 minutes. Tuesday:-Work: 9:00 - 15:00 - Light Parkour with Joe/new spot hunt: approx 2 hours. Wednesday:- AM Stretching/mobility exercises: approx 30 minutes. - Work: 12:00 - 20:00 Thursday:- Work: 10:30 - 16:30 - 2 hours Parkour sessions with Joe at Beauchamp. Friday:- Extreme rest day due to migraine, dizziness and stomach upset. Saturday:- Work: 9:00 - 17:30 - Stretching - Rest (recovery from illness) Sunday:- Parkour! |
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Post by Abstergo on Jul 24, 2010 22:56:25 GMT
Nice and specific there boggan  |
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Post by Sam on Jul 25, 2010 7:52:25 GMT
Only for you Dan  |
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Post by Abstergo on Jul 29, 2010 1:01:38 GMT
And leaving me to clean up your double posts... honestly.  |
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Post by Sam on Jul 29, 2010 17:00:31 GMT
Blame the mobile  Started my new programme this week, so this Sunday/Monday I shall unleash all |
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Post by Abstergo on Jul 31, 2010 11:35:38 GMT
I look forward to it.
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Post by Sam on Jul 31, 2010 22:29:57 GMT
Usually Monday would consist of wrist/arm work but I was pretty busy so I started my programme on the Tuesday. Monday:Work: 9:30-18:00 Tuesday:3x5 Box Squat @ 50kg 3x12 Calf raises @ 50kg 3x5 Bench-press @ 40kg 3x5 Weighted Pull ups @ 15kg 2x3 Deadlift @ 80kg (87.5 including bar) Work: 9:00-15:00 Wednesday:Sprinting: 50M Sprint x 5, average time; 7.57sec. 3x8 Back Extensions holding a 10kg plate. 3x8 Side Bends @ 30kg Work: 12:30-20:30 Thursday:3x5 Front Squats @ 45kg 3x4 Step-ups @ 20kg 3x5 Millitary Press @ 27.5kg 3x5 Weighted Push ups @ 30kg 3x5 Dips (on barbell, in a half a climb up motion) @ 10kg Work: 10:30-16:30 Friday:3 sets of 10-15 Sit-ups @ 15kg 3 sets of - Frog kicks @ 5kg 3 sets of 8 Reverse Hyperextensions @ 10kg Work: 13:00-21:30 Saturday:Work: 12:00-20:00 Sunday:Community Session! As it's the start of a new programme a lot of the weights are pretty low, I always like to start the first week comfortably then beast/build up Boggan out. |
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Post by Sam on Aug 8, 2010 23:13:57 GMT
Monday:
4x8 Barbell Curls @ 7.5kg (15kg inc bar)
4x5 Hammer Curls @ 10kg
4x12 Seated Tricep Extensions @ 10kg
3x15 Wrist Curls @ 5kg (12.5kg inc bar)
3x12 Reverse Wrist Curls @ 2.5kg (9.5kg inc bar)
15/20 minutes of skipping
Work: 9:30-18:00
Tuesday:
3x5 Box Squat @ 50kg
3x12 Calf raises @ 60kg
3x5 Bench-press @ 40kg
3x5 Weighted Chin ups @ 13kg
2x3 Deadlift @ 85kg (92.5kg including bar)
Work: 9:00-15:00
Wednesday:
Work: 12:00-20:00
Thursday:
3x5 Front Squats @ 50kg
3x4 Step-ups @ 30kg
3x5 Back Millitary Press @ 25kg
3x5 Weighted Push ups @ 30kg
3x5 Dips (on barbell, in a half a climb up motion) @ 10kg
Work: 10:30-16:30
Friday:
3 sets of 10-15 Sit-ups @ 15kg plate
3 sets of - Frog kicks @ 10kg
3 sets of 8 Reverse Hyperextensions @ 10kg
Saturday:
Work: 9:00-5:30
Parkour - Wigston 2 hours
Sunday:
Rest day; Dads Birthday
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Post by Abstergo on Aug 8, 2010 23:20:08 GMT
Good work Boggan,
Why the minimal technical to conditioning ratio?
Also, no muscle ups?
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Post by Sam on Aug 9, 2010 7:07:21 GMT
Technical has been very low this week. Usually Friday, Sunday, Tuesday, Thursday are technical days for me but this week I was pretty busy.
Thanks man
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Post by Joe Rogan on Aug 9, 2010 8:55:46 GMT
Good man using Rippetoe style programme there I'd only say do your calf raises at the END. All exercises like that should be left for the end, and you don't need so much weight for them haha. Also with step ups, try and aim for 8 to 15 reps as otherwise you're doing 2 quad dominant exercises (front squats and step ups) as your 'main exercises'. |
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