Fencing practice

13:00 Fencing

Warmup

Bouts (part of team match)

1i. B. 5-5
2ii. B. 5-2 W
3i. A. 5-2
4ii. B. 5-9 L
5i. A. 3-5
6ii. A. 7-5 L
7i. B. 4-5
8ii A. 2-5 L

Stretch: Wall splits.

Home workout

18:45 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

Swings 1,2...9,10x24
Pushups 10,9...2,1

Cool down

Stretch:Low lunge

Ice skating 25 minutes mainly backwards.

Fencing practice

13:00 Fencing

Warmup

Bouts (team)

1. B. 5-4
2. B. 5-2
3. A. 5-2
4. B. 9-5
5. B. 5-5
6. A. 8-5
7. B. 5-8
8. A. 1-5

Stretch: Wall splits.

Fencing

13:00 Fencing

Warmup

Bouts (team)

1. A. 2-5
2. A. 1-5
3. B. 5-6

Bouts

1. A. 5-3
2. B. 2-5
3. C. 5-4
4. C. 5-2

Stretch: Wall splits, Hamstrings, low lunge
Rehab: SI

13:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

Swings 1,2...9,10 x 24
Pushups 10,9...2,1

TGU situps 10x8

Cool down

Stretch: Wall slits, hamstrings, low lunge
Rehab: SI.

Fencing Practice

12:00 Fencing

Warmup

Bouts.

1. A. 15-12
2. C. 8-4

18:45 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

5 rounds of

One arm KB Press 5x16
GS 5x16
Pullups 5

Cool down

Stretch: Bretzel. hamstrings, chest
Rehab: SI.

Fencing Practice

18:30 Fencing

Warmup

Bouts

1. C 15-3
2. A. 15-10
3. C. 15-5
4. A. 11-15
5. A. 15-12

Bout 4 I started counterattacking into slow attacks believing I had the timing. I needed to work more on breaking up the attack with fake CA or line and then looking for opportunities.

Bout 5 the OP like to set up a CA with esquive either on my long attacks or when Opp did a setup attacks and closed me out as I took over. Once I removed the opportunity to do that I could score with good attacks and AIP.

Stretch: Wall splits
Rehab: SI.

Easy day

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Half TGU 5x8 each side

Stretch: Frog.
Rehab; Foam roll upper back, hips, SI.

Fencing practice

18:00 Fencing

Warmup

Drills

Bouts

1. A. 8-15
2. B. 15-7
3. B. 15-12
4. C. 15-7

Bout 3 I was 6-12 down and then really worked on taking control of the distance. Opp was attempting to walk the touch in and was open to AIP. When he rushed I mixed up CA and PR, this made him more uncertain of what distance to finish.

Stretch: Wall splits, low lunge, seated forward bend, chest
Rehab; SI

Run

17:00 Home

Run 20 minutes

Stretch: Calves, leg up wall, low lunge
Rehab: SI, roam roll ITB.

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

1. A. 2-5
2. C. 5-2
3. C. 5-2
4. C 15-15

Stretch: Wall splits.
Rehab: SI

First three bout were drills where each touch had to be scored with a specific action.

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

17 minutes
Swings 30 seconds 16kg
Footwork 1 minutes


Cool down:

Stretch: Frog, hamstrings, chest
Rehab SI. Thoracic mobility, forma roll ITB and quads.

Fencing practice

18:30 Fencing

Warmup


Bouts.

1. C. 5-4
2. A. 4-5
3. B. 4-5
4. A. 5-2
5. C. 5-2
6. A. 5-3


Stretch: Wall splits
Rehab: SI

Lost bout 2-3 because I rushed on the last touches. Really focused on working hard and good movement for the last three bout.

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Pullup 8

Swings 24 Kg 1,2...9,10
Pushups  10,9...2,1

Pullups 8


Cool down:

Stretch:  hamstrings, chest
Rehab SI, upper back mobility, foam roll quads.

Run

18:30 Home

Run 20 minutes

Stretch: low lunge, coush stretch, half piegeon, front splits.
Rehab: SI, forma roll hips, quads, ITB

Easy day

13:00 Home


Stretch: low lunge, frog, upper back mobility
Rehab: SI, foam roll hips, quads, ITB

Fencing practice

12:00 Home

Warmup

Bouts:

1. C. 15-5
2. A. 12-15
3. C. 15-5

Stretch: Wall splits.
Rehab: SI

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Half kneeling press 2,3,5,2,3,5,2,3x16
One arm row 2,3,5,2,3,5,2,3x16
GS 2,3,5,2,3,5,2,3x16


Cool down:

Stretch:  low lunge, hamstrings
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. C. 5-2
2. C. 5-3
3. A. 15-13
4. B. 15-7
5. A. 7-15

Stretch: Wall splits
Rehab: SI

Run

18:30 Home

Run 20 minutes

Stretch: Frog, low lunge, upper back mobility
Rehab: SI

What a great evening and how even greater to be nearly over this flu. I've been wiped out for almost a week with fever and coughing. Started to feel human yesterday and better again today

Fencing Practice

12:00 Fencing Practice

Warmup

Bouts:

1. A. 1-5
2. A. 7-15
3. A. 7-15
4. B. 13-15
5. B. 10-6

Stretch: Wall splits, chest.
Rehab: SI

Home Workout

19:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Thoracic mobility:

Workout 

Press 3x8x8,12,16
Pullups (change grip) 3x8


Cool down:

Stretch: Frog, low lunge
Rehab SI

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

15 minutes
Swings 30 seconds 16kg
Footwork 1 minutes


Cool down:

Stretch: splits front and side
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts;

1. A. 3-15
2. B. 5-2
3. C. 5-2
4. C. 5-3
5. A. 0-5
6. A. 5-3
7. A. 8-15
8. C. 15-13

Stretch: Wall splits. Leg up wall

Fencing practice

18:15 Fencing

Warmup

Bouts

1. B. 15-7
2. C. 5-7
3.B. 15-6
4. B. 15-13
5. A. 8-15
6. C. 14-14

Stretch: Wall splits, chest

Home workout

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 10x8

Workout 

TGU 3x8
Swings 3x25x24

Circuit with band 3 times
Lateral raises 10
Bent over laterals 10
Seated press 10
Curls 10


Cool down:

Stretch: Chest
Rehab SI

Home workout

19:00 Home


Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

KB FS 5x5x32(12,20)
SS Pushups 5x15
SS Pullups 5x5


Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

12:15 Fencing

Warup

Lesson

Bouts:

1.A. 7-15
2. C. 15-10
3. B. 15-10

Stretch: Wall splits, low lunge

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. A. 4-5
2. B. 4-5
3. C. 5-1
4. A. 4-5
5. B. 5-4
6. A. 5-3
7. B. 3-5
8. C. 15-7
9. B. 10-15

Stretch: Wall splits, quads.

I had real trouble finishing bout. In most of the close bout I reached 4 first, in one case was 4-0 up. I think I became hesitant and changed to a more defensive game plan, letting my opponent come back. Lesson learned, if something works don't change it. Each touch is the same be it the first or the last.

Home workout

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

SS Press 3x1,2,3x16
SS Pullups 3x1,2,3

Swings 20x20 on the minute for 10 minutes

Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts.

1. B. 5-2
2. C. 5-0
3. A. 5-2
4. B. 5-2
5. A. 4-5
6. B. 5-2
7. A. 15-10
8. C. 15-6

Stretch: Wall splits

I fenced well and moved well. The only bout I lost was very close. I was 4-3 up and lost and important touch. I was chasing my opponent and he did a good job of over extending me.

Ring workout

19:15 Home


A Single Leg Squat 2 8
Alternating sets
B1 Static lunge, rear foot elevated 4 15-20
B2 Chest Press 4 15-20
B3 Hamstring Bicycle (alternating) 4 15-20
B4 45-Degree Row 4 15-20

Stretch; quads, hamstrings, frog

The lunges and squats irritated my knees. I may keep some of the upper body stuff but will drop the lower body.

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 20 kg KB

Swings 1,2...9,10
Pushups 10,9...3,2,10

Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fence and run

12:00 Fencing club

Warmup

Footwork

Lesson

18:00 Home

Run 20 minutes

Stretch
Rehab

Home workout

15:30 Home

Warmup

Halos 10x12
KB hinge 2x10x12
GS 10x12

Workout 20 kg KB

10 minutes of

Swings 25 (100)
Pushups 20 (60)
Situps 15 (45)
GS 10 (30)
Pullups 5 (15)


Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

18:15 Fencing

Warmup

Bouts

1. B. 15-7
2. A. 7-15
3. A. 8-15
4. B. 7-15

Stretch: Wall spits, chest
Rehab: SI, soft tissue glutes

Bout 2 and 4 had real issues controlling the distance. Bout 2 I was also making good preparation but not putting the point on.

18:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Press 5x8

Workout 19 kg KB

3 rounds of

Press 5
Lunge 5
Swings 30 (5 two handed, 5 left, 5 right)

One arm row 2x8


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Home workout

15:30 Home

Warmup

Squat stretch
Low lunge
Halos 10x8
KB hinge 2x10x8

Workout 20 kg KB

4 rounds of

Swings 25
GS 5
Pushups 10
Pullups 5


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

1. B. 15-10
2. B. 15-8
3. C. 15-5
4. C. 15-15
5. B. 15-5

Stretch: Butterfly
Rehab: SI

Run and swing

19:00 Home

Run 15 minutes

Swings 10 minutes 15x20kg on the minutes

Stretch: Low lunge, butterfly, chest

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8

Workout

TGU (from the top) 3x8 each side
10,9...2,1 of

Pushups
Swings 20Kg

Cool down:

Stretch: Wall qud, hamstrings, chest
Rehab SI

Home workout

17:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
Stretch: low lunges

Workout

1,2,3,4,5,4,3,2,1 (25) of

KB Press 16
GS 16
Pullups

Cool down:

Stretch: Chest, hamstrings.
Rehab SI

Swimming

11:00 Pool

Freestyle drills: 40 minutes

Stretch: Chest
Rehab: SI

Fencing practice

11:45 Fencing

Warmup

Lesson

Drills

Bouts:

1. A. 13-15
2. C. 15-5
3. B. 15-7

Stretch: Wal splits.
Rehab: SI

Swimming

17:30 Pool

Freestyle drills: 30 minutes

Stretch: Chest
Rehab: SI

Swimming

18:00  Pool

Freestyle drills: 30 minutes

Stretch: Chest
Rehab: SI

Swimming

20:30 Pool

Crawl drills 25 minutes interrupted by a fire alarm

Stretch: Chest

Fencing practice

18:20 Fencing

Warmup

Bouts: 

1. A. 1-5
2. B. 5-4
3. B. 5-3
4. C. 5-2
5. A. 5-4
6. B 5-4 (good comeback from 0-4 down)
6. A. 15-10
7. A. 7-15 (Lost control of distance after 5th touch.)

Cooldown

Stretch: Wall splits, front splits.
Rehab: SI

Swim and gym

09:30 Pool

Crawl drills 35 minutes

16:30 Gym

Warmup

Skipping bare foot 5 minutes.

Workout

Squat 15x145
Press 8x65, 6,65, 3x95
Pullups 2x8

Cooldown

Strech: Low lunge, front splits, chest
Rehab: SI

Fencing practice

11:30 Club

Warmup

Lesson

KB Snatches 5 per side on the minute for 7 minutes (70)

Footwork

Bouts:

1. C. 1-5
2. A. 5-4
3. A. 1-5
4. A. 15-6
5. C. 15-6


Stretch: Wall splits, low lunge
Rehab SI

Swimming

18:00 Pool

Crawl drills 30 minutes

Stretch: Chest

Swim and gym

12:00 Gym

Crawl drills 40 minutes

20:15 Gym

Warmup

Bench xx135
Bench machine 10x100
Squat 8x135, 6x155, 4x195
Deadlift 8x195

Cooldown
Stretch
Rehab SI

Swimming

10:45 Pool

Crawl drills 45 minutes.

Stretch: Chest

Swimming and kettlebells.

13:00 Gym

Crawl drills 30 minutes

Snatch 5x30 each hand on the minute for 6 minutes (60)

Stretch: Chest
Rehab: SI

Strength training

19:00 Gym

Warmup

Skipping 4 minutes

Workout

Squat 3x8x135
DL 2x8x135
Press 8,6,5x65,85,95

Cooldown

Stretch: Hip flexors, chest.
Rehab SI

Trained with my wife which was fun. Got a back spasm after last rep of press, not fun. I relaxed and flexed my upper back, keep tight.

Fencing practiec

18:30 Fencing

warmup

Bouts:

1. C. 15-4
2. B. 3-5
3. A. 15-13
4. B. 15-10

Stretch: Wall splits. arm bar.

Swimming

18:00 Pool

30 minutes crawl.

Stretch: Chest
Rehab: SI

Fencing practice

18:20 Fencing

Warmup

Bouts:

1. A. 7-15
2. C. 15-7
3. C. 15-10
4. C. 15-12
5. C. 15-5
6. A. 12-15

Bouts 2-4 were in a row. Interesting to watch my performance decrease as I tired.

Stretch: Wall splits.
Rehab: SI.

Strength training and swim

13:00: home then gym

Warmup

Intuflow: 15 minutes
KB Snatch; 5x16 each hand for 6 minutes (30)

Skipping 4 minutes
foot exercises.

Workout

Squat: 8x135, 6x155, 4x190
Bench 8x135
Machine bench 12x90

Swimming: 30 minutes crawl and backstroke.

Stretch: hip flexors, chest

Family swim

15:00 Pool

Family swim 40 minutes

Fencing practice

18:15 Fencing

Warmup

Bouts:

1. A. 8-15
2. A. 7-15
3. C 15-7
4. A. 10-15
5. A. 12-15

Stretch
Rehab SI

Swimming

17:50 pool

Swimming 40 minutes crawl.

Stretch chest
Rehab SI

Strength training

10:00 Gym

Warmup

skipping 4 minutes
foot exercises.

Workout.

Clean 4x3x115 then*
Squat 4x2x115

Press 8x85

Stretch
Rehab SI

* tweaked upper back on first pull of 5th set. Was planning to do 5 sets.

Fencing practice

19:00 Fencing

Warmup

Bouts:

1. C. 15-10
2. C. 15-10
3. C. 15-6

Stretch
Rehab SI

Strength training

12:30 Gym

Warmup

Rower 3 minutes

Workout:

Squat: 8x135, 6x155, 4x185
Bench Press 8x135
Maschine BP xx90
Pullups 8xBW+10
Pulldown 12 x90


Cool down
Stretch: quads, HF, chest, calves
Rehab: SI

Swimming

12:30 Pool

35 minutes crawl and back stroke.

Stretch: Chest
Rehab: SI

Fencing practice

19:00 Fencing

Warmup

Bouts:

1. A. 13-13
2. B. 5-1
3. C. 15-12

Stretch: Wall splits, low lunge, chest.
Rehab: SI

Swimming

18:00 Pool

Crawl and back stroke: 35 minutes

Stretch: Chest.
Rehab: SI

Fencing

18:45 Fencing

Quick warmup

Bouts:

1. B. 15-10
2. A. 13-15
3. A. 15-5
4. C. 15-10

Stretch: Wall splits.

Strength and conditioning

10:00 Gym

Warmup

Skipping 4 minutes bare foot.

Workout

Power clean (1) and Front Squat (3) 5 sets 115
RDL 12 x115
Press 8x85

Cooldown

Footwork: 10 minutes

Stretch
Rehab SI


13:00 Home

Intu flow 15 minutes

18:30 Pool

Swimming 30 minutes crawl and back stroke.

Foowork

13:30 Gym

Warmup

Barefoot skipping 4 minutes

Footwork: 15 minutes

Stretch
Rehab SI

Fencing

18:45 Fencing

Warmup

Cycle 2 miles
Joint mobility
Footwork

Bouts:

1. B. 1-5
2. A. 4-5
3. B. 5-2
4. B. 5-4
5. A. 5-2
6. C. 5-2
7. A. 1-5
8. B. 5-4
9. C. 5-2
10. C. 4-5
11. A. 2-5
12. A. 3-5


Cool down

Wall splits
Low lunge
Rehab SI

Lunch time swim

12:30 Pool

Backstroke and crawl 35 minutes

Stretch: chest
Rehab: SI

Fencing practice

18:30 Fencing

Warmup
Cycle 2 miles
Joint mobs
Foot work

Bouts:

1. A. 5-15
2. B. 5-1
3. B. 9-15
4. B. 11-15
5. C. 15-12
6. C. 15-13

Cool down

Stretch: Wall splits, hip flexors
Rehab: SI
Cycle 2 miles.

Gym and swim

12:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 2x8x135
Pullups 8xbw+10
High Row 12x110
Press 8x85
Situps 2x20x10

Cool down

Stretch
Rehab SI and AT

18:00 Pool

Swimming 30 minutes

Run and swim

08:30 Home

Run 20 minutes
Stretch calves.

13:00 Home

Intu flow 25 minutes

16:15 Pool

Swimming with the children.

Rehab SI and AT

Strength and conditioning

09:30 Gym

Warmup

Barefoot skipping 4 minutes

Workout

Front Squat 2x8x95
Machine chest press 2x8x90
Wide Grip partial deadlift 12x135


Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest


13:00 Home

Mobility, flexibility and Rehabs.

Wall splits.
Hip flexor stretch.
Intu Flow 25 minutes.

18:30 Pool

Back stroke and crawl 30 minutes.

Rehab AT and SI

Swimming

16:30 Pool

Crawl and backstroke 20 minutes.

Swimming

19:15 Pool

Crawl 45 minutes

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. C. 15-10
2. B. 15-12
3. A. 11-15
4. B. 10-15

Stretch

Swimming

19:15 Pool

Crawl and some backstroke 45 minutes.

18:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 8x165, 16x115
Pullups 8xbw
High Row 12x90
Press 8x85

Conditioning 

Skip 3 minutes
Burpess 1 minute

Skip 3 minutes
Burpess 1 minute

Skip 3 minutes

Cool down

Stretch
Rehan SI

11:00 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 5 times
45 seconds fast retreats, run forward
45 second rest

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Intu flow 20 minutes

Rehab: SI and AT.

Footwork and rehab

10:30 Gym

Warmup
Fencing footwork 15 minutes

Intu Flow 20 minutes
Full body stretch

Fencing practice.

18:45 Fencing

Warmup

Bouts:

1. A. 4-5
2. C. 5-3
3. A. 4-5
4. A. 2-5
5. B. 5-2
6. A. 5-1
7. A. 3-5

Stretch
Rehab: SI

Fencing

18:40 Club

Warmup

Bouts:

1. A. 11-15
2. A. 11-15
3. A. 7-15

Stretch

New season, new location. It was good to be back.

Swimming

16:30 Pool

Swimming 25 minutes.

Conditioning

10:30 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 5 times
45 seconds fast retreats, run forward
45 second rest

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Rehab: SI and AT.

Conditioning

12:30 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest

Skipping 3 minutes

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Swim 20 minutes

Rehab: SI and AT.

Summer routine: Workout 20

12:30 Gym

Warmup

Rower 3 minutes

Workout

Squat 2x8x135
Press 2x8x75
SLDL 1x20x45
Hammer curls 3x8x25

Cool down

Stretch: Quads, hip flexors, hamstrings, calves, chest
Rehab SI, AT

Conditioning

19:00 Gym

Warmup

Slipping 3 minutes

Technical Footwork 10 minutes

Footwork 30 seconds
Skipping 30 seconds

Conditioning Footwork 4 times
Fast retreat then run forward 45 seconds
Rest 45 seconds

Finisher
Inverted rows 3x10
Pushups 3x10
Swings 75x20kg.

Stretch: Quads, HF, Raised pigeon, chest, hamstrings.

Summer routine: Workout 19

18:15 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4x135, 155, 185
Press 8,6,4x 65,85,95
Clean 3x3 95,115,135

Cool down

Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle

Swimming

17:00 pool

25 minutes alternating crawl and backstroke.

Conditioning

13:00 Gym

Warm up 10lbs


Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating for 12 minutes

Swings 30 seconds 24kg
Skipping

Fencing footwork 10 minutes

30 seconds on, 30 second off

Fencing footwork 4 round

Fast retreat, run forward 45 seconds
Rest 45 seconds.

Cool down 

Stretch: HF, shoulders, calves, hamstrings
Rehab: SI AT

Summer routine: Workout 18

12:30 Gym

Warmup

Rower 3 minutes

Workout:

Squat: 15x95, 2x8x135
Press 3x8x65
Cleans 3x5x95

Sittups 2x20

Cool down
Stretch: Splits, quads, HF, chest, hamstrings
Rehab: SI and AT
Back feeling much better

Swimming

19:15 pool

Swimming 25 minutes

Stretch: HF, calves, chest
Rehab: SI and AT

Swimming

18:30 pool

Swimming 25 minutes

Stretch: HF, calves
Rehab: SI and AT

Swimming

19:15 pool

Swimming 45 minutes

Stretch: HF, calves
Rehab: SI and AT

Summer Routine: Workout 17

18:20 Gym

Warmup

Rower 3 minutes

Dumbell clean and press: 5x5x30
Squat: 15x95, 2x8x135
Farmer's walk 50lbs

Frog kicks unsupported 2x25
Rehab SI and ankles.

New gym. Busy gym so had no option but dumbbells or wait so chose the former. Tweaked my back squatting last Friday so dropped the weight and focused on form.

Trying out a new gym

16:00 Gym

Warmup

3 minutes rower

Front squat 3x5x95
Pullups 3x8

Swings 3x20x50 alternating
Skipping 1 minutes

Rehab: SI, AT
Stretch: Quads, chest, calves, hip flexors

A little small, a little crowded but very convenient.

Summer Routine: Workout 16

12:15 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,205
Bench Press 2x8x135
Machine high row 2x8x130
Frog kicks 2x30
Calf raises 3x30


Stretch: Quads, HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Swings and pushups

19:00 Home



19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

Swings 10x10
Pushups 10x5

Rehabs: Ankles, AT, SI
Stretch, bretzel, hamstrings

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Rehab AT: 2 minutes balance training each foot.

Summer Routine: Workout 15

13:00 Gym

Warmup

Rower 3 minutes

Workout

Triset of:
Squats 8,6,4x135
Press 8,6,4x 85
Clean 8,6,4x 95

slat board Situps 20x10
L-Fly 2x10x7.5


Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle

Run

18:30 Home

Run 22:30 Average HR 135.

Stretch: Quads, calves
Rehab: AT

Summer Routine: Workout 14

17:00 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,195
Bench Press 2x8x130
Machine high row 2x8x110
Standing Calf raises 2x15x90
Frog kicks 2x25

Swim 15 minutes.

Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Rehab AT: 2 minutes balance training each foot.

Swim and run

16:30 Pool

Swim 20 minutes

18:30 Home

Run 22"57" Average heart rate 135.

Stretch: Low lunge, calves
Rehab: AT, SI

Swimming

18:30 Pool

45 minutes backstroke and freestyle.

Rehab AT and SI

Summer routine: Workout 13

12:05 Gym

Warmup

Rower 3 minutes

Workout

Squats 2x8x155
Press 8,6,4x 65,85,100
Clean 8,6,4x 95, 105,115
Slantboard Situps 2x20x10
L-Fly 2x10x7.5


Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Swings etc.

19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

Pullups 10
GS 10

Pishups 10,9......2,10
Swings 1,2....10


Pullups 10
GS 10



Rehab SI, AT
Stretch: Chest, hamstrings.

Swimming

18:30 pool

Swim 50 minutes

Rehab: AT

Summer Routine: Workout 12

17:00 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,190
Bench Press 2x8x125
Machine high row 2x8x100
Standing Calf raises 2x15x90
Frog kicks 2x25


Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30 pool

Swim 45 minutes

Rehab AT

Run

18:30 home

Ran 22:30 minutes.
Average HR 137

Stretch: Quads, calves, bretzel, chest
Rehab: SI, AT

Summer routine: Workout 11

13:00 Gym

Warmup


Rower 3 minutes

Workout

Triset of:
Squats 8,6,4x135
Press 8,6,4x 85
Clean 8,6,4x 95


slat board Situps 20x10
L-Fly 2x10x7.5



Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle


A little rushed today so did a mini circuit. Will move heavier squats to Friday.

Kettlebell fun

19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

5 rounds of

GS 3
Pullups 5
Pushups 10
Swings 15


Rehab SI, AT
Stretch: Chest, hamstrings.

Run

10:30 home

Ran 23minutes.
Average HR 137

Stretch: Quads, calves, bretzel, chest
Rehab: SI, AT

Summer Routine: Workout 10

12:30 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x140
Bench Press 2x8x120
Machine high row 2x8x90
Standing Calf raises 2x15x90
Frog kicks 2x25

Swim 15 minutes


Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30 Pool

Swimming 45 minutes crawl.

Rehab SI and AT.

Pilates

19:30 Home

Pilates 25 minutes.

Swimming

18:30

one hour crawl practice.

Summer Routine: Workout 9

12:45 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x190
Press 8,6,4x 65,85,95
Clean 8,6,4x 95, 105,115
Situps 2x20x10
L-Fly 2x10x5



Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Conditioning

08:00 Home

Run 25 minutes

Swings 3x25x24

Stretch

Summer Routine: Workout 8

12:30 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x135
Bench Press 2x8x120
Pullups 2x8xBW+10
Calf raises 2x15x140
Frog kicks 2x25



Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

one hour crawl practice.

Summer Routine:Workout 7

12:45 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x185
Clean and press 8,6,4x 65,85,95
Slant board Situps 2x20x5
L-Fly 2x10x10



Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Quick one whilst cooking dinner

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout 24kg

Swings 5x15
Dips 5x5

Rehab SI, AT
Stretch: Pigeon, hip flexors

Run

18:30 Home

Run 20 minutes

Pushups 2x15
Pullups 2x10

Stretch: Calves and quads
Rehab SI and ankle.

Summer Routine: Workout 6

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x135
Wide grip partial Deadlift 10x185
Bench Press 2x8x115
L Fly 2x10x10
Frog kicks 2x25



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Evening run.

18:30 home

Run 25 minutes.

Stretch: Quads, calves.
Rehab: Ankle, AT.

Summer Routine: Workout 5.

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x185
Clean and press 4x4x85
Machine pullover 2x12x50
Calf raises 2x20x90
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Conditioning

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

6 x Suitcase walk
6x3 GS

Swings 3x25
Pushups  3x15

TGU 1


Rehab SI, AT
Stretch: Chest, hamstrings.

Bike ride

09:00 Home

One hour bike ride, about 10 miles.

Would have been less if I didn't get lost.

Conditioning

13:00 Home


Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 16kg

Pullups 10
GS 10

Swings 10,9...1
Pushups  1,2...10


Pullups 10
GS 10


Rehab SI
Stretch: Chest, hamstrings.

Run in the sun

08:00 Home

Run 25 minutes with stroller.

Wow my son is getting heavy. But the 30 pounder loved it, whee.

Summer Routine: Workout 4

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8x190, 16x135
Press 8x85, 12x65
Machine Row 2x8x90
Calf raises 2x15x180
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI

Summer routine: Workout 3

13:00 Gym


Warmup


Rower 3 minutes


Workout


Squat 2x10x135
Leg extension 15x30,40
Bench 1x8x120, 1x12x95
Deadlift 1x5x235
Power curl 3x5x65
Frog kicks 2x20




Stretch: Quads, chest, hamstrings
Rehab: SI

Easy day

19:00 Home

Stretching
Joint mobility

Last fencing practice before Summer break

18:00 Fencing

Warmup

Bouts:

1. B. 3-5
2. B. 5-2
3. C. 5-1
4. B. 4-5
5. B. 5-1
6. B. 3-5
7. B. 5-2
8. B. 5-0
9. B. 5-0
10. A. 3-5
11. A. 3-5

Stretch: Wall splits
Rehab: SI

Summer Routine: Workout 2

12:10 Gym

Warmup

Rower 3 minutes

Workout

Squats 8x185, 16x135
Press 8x85, 12x65
Machine Row 8x70,12x50
Calf raises 2x15x90
Situps 2x20


Stretch: Quads, chest
Rehab: SI

Fencing practice

18:10 Fencing

Warmup

Bouts:

1. C. 15-12
2. B. 15-8
3. A. 15-11
4. B. 15-14
5. C. 15-4

Stretch: Wall splits, quads.
Rehab: SI

Conditioning

13:00 Home


Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 16kg

Pullups 10
GS 10

Swings 10,9...1
Pushups  1,2...10


Pullups 10
GS 10


Rehab SI
Stretch: Chest, hamstrings.

Summer Routine: Workout 1

12:10 Gym


Warmup


Rower 3 minutes


Workout


Squat 2x10x135
Leg extension 2x15x30
Bench 1x8x115, 1x12x95
Deadlift 1x5x225
Barbell curl 2x10x45
Frog kicks 2x20




Stretch: Quads, chest
Rehab: SI

Fencing practice

18:00 Fencing

Warmup

Bouts

1. B. 14-15
2. B. 6-15
3. A. 6-15
4. C. 15-6
5. A. 12-15

Stretch: Wall splits, half kneeling
Rehab: SI

Fencing Competition

08:00 Fencing

On Thursday I came down with a 24 hour stomach bug. Thankfully recovered in time.

Travelled to the competition the day before and got a good night's sleep.

Arrived at venue early and got a good warmup and felt ready to go.

First poule bout got red carded for two failed weapons. Threw the first bout. Second was against the eventual poule winner. Dropped two more bouts I should have won. Finished 2 and 4 where it should have been at least 5 and 1.

Fenced well in DE but lost 11-15. Need to work on a more consistent mental game.

Starting Strength: Day 28

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 225
Bench Press 3x5x135
Press 2x8x75
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Conditioning

18:30 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 20 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT
Stretch: Quads, Chest, hamstrings.

Fencing practice

18:30 Fencing


Warmup

Lesson

Bouts:

1. A. 2-5
2. A. 5-3
3. C. 5-0
4. C. 5-1
5. B. 5-4
6. C. 5-1
7. B. 5-4
8. B. 3-5
9. B. 5-1
10. C. 4-5
11. C. 5-1
12. A. 5-3
13. B. 5-2
14. A. 3-5
15. C. 5-1

Stretch

Starting Strength: Day 27

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185
Press  2x105, 2x5x85
Bench 2x8x100
Deadlift 5x265
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing Practice

18:00 Fencing

Warmup

Drills

Bouts

1. B. 15-7
2. A. 7-15
3. C. 15-12
4. C. 15-5
5. C. 15-4
6. A. 4-15
7. A. 12-15

Stretch: Wall splits, wall squats.

Starting Strength: Day 26

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 220
Bench Press 3x5x130
Press 2x8x70
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Fencing practice

18:00 Fencing

Warmup

Footwork

Drills: 1 minute in box, 1 minute no parries, 1 minute anything goes.

Bouts

1. C. 15-11
2. B. 15-11
3. B. 10-15
4. C. 15-4
5. A. 13-15

Stretch: Wall splits, half kneeling.
Rehab: SI.

Conditioning

15:30 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 20 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing practice

15:00 Fencing

Warmup

Bouts:

1. B. 14-15
2. C. 15-12
3. C. 15-12
4. B. 15-10

Lesson

Stretch: Wall splits
Rehab: SI

Starting Strength Day 25

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  5x105, 2x5x95
Bench 2x8x95
Deadlift 5x255
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

18:30 Fencing

Warmup

Bouts

1. B. 15-5
All subsequent bouts were best of three where you won by getting three touches in a row.
2. C. 2-0
3. C. 2-0
4. A. 2-0
5. A. 0-2
6. B. 2-0
7. C. 2-0
8. A. 1-2

Stretch: Wall splits, hip flexors.
Rehab : SI

Starting Strength Day 24

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x215
Bench Press 3x5x125
Press 2x8x65
Power clean 5x3x125
Back extension 15

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

Conditioning

17:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 15 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing Practice

19:15 Fencing

Warmup

Bouts:

1. C. 5-4
2. C. 5-1
3. B. 5-2
4. B. 0-5
5. B. 5-1
6. B. 5-3
7. A. 1-5
8. A. 5-3
9. C. 5-0
10 . A. 2-15


Stretch: Wall splits.

Starting Strength: Day 23

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  3x105, 2x5x85
Bench 2x8x95
Deadlift 5x245
Situps 2x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

18:00 Fencing

Warmup

Footwork

Bouts:

1. A. 15-11
2. A. 7-15
3. B. 15-5
4. C. 15-14
5. C. 15-7

Lesson

Stretch: Wall splits.

Starting Strength: Day 22

10:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x205
Bench Press 3x5x120
Press 2x5x65
Power clean 5x3x120
Situps 2x15x25

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-4
2. A. 10-15
3. A. 14-15
4. A. 14-15
5. C. 9-15

Lesson

Stretch: Wall splits.
Rehab: SI

Conditioning

13:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10

Workout

Superset
Pullups 3x8
Pushups 3x15

Swings 20x16, then one minutes fencing footwork for 12 minutes.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Starting Strength Day 21

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press 3x5x100
Bench 2x8x95
Deadlift 5x235
Situps 1x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

17:45 Fencing

Warmup

Drills

Lesson.

Stretch: Wall splits, hip flexors.

Starting Strength: Day 20

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x205
Bench Press 3x5x120
Press 2x5x65
Power clean 5x3x120
Situps 1x20x25

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

I added an easy set off presses. I wanted to practice teh lift twice a week now that I've dropped from three days to two.

Fencing practice

17:45 Fencing

Warmup

Drills

Bouts:

1. A. 9-15
2. C. 15-10
3. A. 9-15
4. C. 15-10
5. B. 12-15
6. C. 10-15

Stretch: Wall splits
Rehab SI

Conditioning

13:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10

Workout

Pullups 3x8
Pushups 3x15

Swings 20x16, then one minutes fencing footwork for 12 minutes.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing practice

Lesson

Lunge Pad

Footwork

Bouts

1. B. 5-2
2. C. 5-3
3. A. 4-5
4. A. 2-5
5. B. 5-0
6. A 4-5
7. B. 4-5
8. B. 5-2
9. C. 5-3
10. C. 5-2
11. C. 5-3
12. C. 5-2
13. A. 5-0
14. B. 5-3

Stretch: Wall splits, quads.
Rehab: SI

Starting Strength Day 19

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x195
Press 3x5x95
Deadlift 5x225
Situps 1x20x25

Cooldown:


Stretch: Quads, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. B. 15-9
2. A. 13-15
2. B. 13-15
4. C. 15-5
5. A. 12-15

Stretch: Wall splits
Rehab SI

Starting Strength Day 18

16:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185
Bench Press 3x5x115
Power clean 5x3x115

Cooldown:


Stretch: Chest
Rehab: SI, AT

Reset the weights after a week off, form felt good and lifts easy even though I was tired.

13:00 Home

Warmup

FS 2x5x44 left and right
GS 2x5x44
DL 20x44
Floor press 3x5x20
Pullups 2x8

Stretch: Chest
Rehab: SI

07:20 Hotel Gym

Warmup

Bike 3 minutes.

Goblet Squat 3x5x35
DB Press 3x5x35
RDL 20x35
Pullups 2x8

Rehab
SI, AT

At a conference for 4 days. Hotel gym has limited options so making the best of it. I'll consider it an easy week.

Starting Strength Day 17

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Press 3x5x100
Deadlift 5x240 (changed from hook grip to mixed grip)
Pullups 3x8

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

I can no longer get to the gym on a Saturday so I'm looking at two option.

1. Train two consecutive day. This is what I tried today.
2. Train at home on Saturday with body weight and kettlebells.

Option 1 wasn't perfect. My lower back was tired from yesterday's session and overall I din't feel 100% recovered. I'll try it once more and if not I'll look at option 2.

Starting Strength Day 16

11:45 Gym

Warmup:

Run to gym 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x205
Bench Press 3x5x125
Power clean 5x3x125


Cooldown:


Stretch: Chest
Rehab: SI, AT

Fencing practice

18:00 Fencing

Warmup

Drills

Bouts.

1. B. 10-7
2. B. 14-15
3. B. 12-15
4. A. 9-2 (abandoned after op weapon broke.)

Stretch: Wall splits.
Foam roll inner quad.
Rehab SI and left knee.

Staring Strength Day 15.

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x200lbs
Press 3x5x100
Deadlift 5x235 (changed from hook grip to mixed grip)

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

Fencing practice

18:00 Fencing

Warmup

Footwork

Bouts:.

1. B. 15-7
2. B. 15-5
3. A. 15-6
4. C. 14-15
5. C. 14-15
6. A. 8-15

Stretch: Wall splits.
Rehab:  Left knee..

Starting Strength Day 14

13:00 Gym

Warmup:

Run to gym 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x200
Bench Press 3x5x120
Power clean 5x3x120


Cooldown:


Stretch: Chest
Rehab: SI

Starting Strength Day 13

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x195lbs
Press 3x5x100
Deadlift 5x225 (changed from hook grip to mixed grip)

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

Fencing practice.

18:00 Fencing

Warmup

Drills.
No 2 with two partners.

Bouts:

1. B. 15-13
2. A. 10-15
3. B. 12-15
4. C. 15-5

Stretch: Wall splits
Foam roll hips.

Starting Strength Day 12

13:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x195*
Bench Press 3x5x115
Power clean 5x3x115

*Meant to do 190. Will keep weight the same on next workout.

Cooldown:


Stretch: Chest
Rehab: SI

18:00 Fencing

Warmup

Bouts

1. C. 3-5
2. C 5-2
3. C. 5-3
4. A. 3-5
5. B. 15-10
6. C. 15-9
7. C. 15-10
8. A. 10-15

Stretch: Wall splits.
Rehab SI.

Starting Strength Day 11

08:00 Gym

Warmup:

Run to gym 6 minutes
Foamroll upper back and glutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185lbs
Press 3x5x95
Deadlift 5x205

Cooldown:


Stretch: Quads, chest,
Rehab:  SI

Starting Strength: Day 10

11:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x175bs
Bench Press 3x5x105
Power clean 5x3x110


Cooldown:


Stretch: Quads, chest, splits
Rehab: AT, SI

Fencing practice

17:45 Fencing

Warmup

Drills

Bouts

1. C. 15-5
2. B. 15-10
3. B. 15-5
4. A. 11-15
5. A. 6-15
6. C. 15-11

Stretch: Wall splits
Foam roll; Quads
Rehab: SI

Starting Strength: Day 9

08:00 Gym

Warmup:

Run to gum 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x165lbs
Press 3x5x90
Deadlift 5x185

Cooldown:


Stretch: Quads, chest,
Rehab:  SI

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 5-15
2. C. 15-11
3. C. 15-5
4. A. 15-10
5. C. 10-15
6. C. 15-12

Stretch:. Glutes, frog hamstrings.

Light day

13:00 Gym

Run to gym 6 minutes
Skipping 3 minutes on, 1 off 5 times.

Pullups 2x8
Facepulls 3x10
Rehab AT.

Stretch: Quads, splits, chest, calves.
Foamroll: Quads.

Starting Strength: Day 8

07:45 Gym

Warmup:

Run to gym 6 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x145lbs
Bench Press 3x5x100
Power clean 5x3x105

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT, SI.

Starting Strength: Day 7

17:20 Gym

Warmup:

Rower 3 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x145lbs
Press 3x5x90
Deadlift 5x175

Cooldown:


Run home: 5 minutes
Stretch: Quads, chest, splits
Rehab: AT, SI

Fencing practice

18:00 Fencing

Warmup

Bouts:

1. B. 8-15
2. B. 14-15
3. B. 15-8
4. B. 11-15
5. C. 15-9

Stretch: Wall splits.

Starting Strength: Day 6

18:15 Gym

Warmup:

Run to gym 6 minutes.
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x135lbs
Press 3x5x100
Power clean 3x5x105

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT

Was a little pressed for time so did 3x5 on the power cleans. Form was good. First set of press felt heavy so maybe another warmup set required. Only realized afterwards that I should have done bench press instead and weight was too high.

Fencing practice

18:00 Fencing

Warmup

Drills.
1. Bet, direct, indirect, 1-2 with extension, with lunge.
2. As 5 point bout but start with foils engaged. First action must be a lunge, then normal footwork afterwards.

Bouts:

1. C. 15-7
2. A. 11-15
3. B. 15-11
4. C. 15-11
5. C. 15-7

Stretch: walls splits
Foam roll: hips.

Starting Strength: Day 5

16:00 Gym

Warmup:

Run to gym 6 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x125lbs
Press 3x5x75
Deadlift 5x165

Cooldown:


Stretch: Quads, chest, splits
Rehab: AT, SI

Starting Strength: Day 4

17:15 Gym

Warmup:

Rower 3 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x115lbs
Bench Press 3x5x95
Power clean 5x3x95

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. C. 15-7
2. B. 5-15
3. C. 15-8
4. B. 13-15
5. B. 5-4
6. A. 15-11
7. C. 15-6
8. B. 13-15

Stretch: Wall splits

Starting Strength: Day 3

16:00 Gym

Warmup:

Run to gym 6 minutes
Foam orll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x115lbs
Press 3x5x70
Deadlift 5x155

Cooldown:


Stretch: Quads, chest, splits
Rehab: AT

Starting Strength: Day 2

15:15 Gym

Warmup:

Run to gym 6 minutes
Foam orll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x105lbs
Bench Press 3x5x85
Power clean 5x3x85

Cooldown:


Stretch: Quads, chest
Rehab: AT

Fencing practise

19:00 fencing

Warmup

Bouts:

1. A. 7-15
2. B. 2-5
3. B. 0-5
4. C. 5-1
5. C. 5-1
6. B. 5-2
7. C. 5-1
8. B 4-5
9. A. 4-5
10. B. 5-2
11. B. 3-5
12. A. 2-5
13. A. 2-5
14. A. 3-5
15. B. 5-2

Stretch: Frog, figure 4.

Starting Strength: Day 1

17:30 Gym

Warmup:

Rower 3 minutes
Foam rll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x85lbs
Press 3x5x60
Deadlift 5x135

Cooldown:


Stretch: Quads, chest
Rehab: AT

Back in the gym after a year and doing a basic weight training program and it feels good. I came away feeling recharged. The weight are still very light and I'm focused on getting the form correct.

Fencing practice

17:45 fencing

Warmup:
Foam roll: upper back, serratus, lats, quads, glutes.
Static stretch: Shoulder, Hip external rotators, hip flexors. Fencing lunge
Dynamic stretch: Neck, shoulder, arm, elbow, wrist circles. Leg swings four direction, synaic runner stretc, three way lunge.
Warmup footwork each side.

Footwork: Flat steps, with half step, with jump back, with lunge.

Bouts:

1. B. 15-12
2. B. 11-15
3. A. 14-15
4. A. 11-15
5. A. 8-15

Stretch: Wall splits.

Was having some issues with my left knee. It's an old injury that the run on Monday seems to have aggravated.
Ran out of steam in my second bout. My rather snug lame may be a contributing factor.
Bout 3 I was very happy with. I analysed the fencers style and worked to remove the prerequsites. The fencer is a leftie who like to finish with a flick to the shoulder. He also like a fast paced bout. He has a big prep and needs distance to set up an actions.

I kept distance close, just outside lunge distance.
I kept a raised guard that removed his favourite target.
I slowed the pace down.

Worked very well, as he adapted I made small changes to the plan, mixing in the line with CA and AIP. I lost a few early touches because I hadn't adjusted the distance and wasn't threatening enough with fake CAs.. Most importantly I realsed what teh issue was and altered my plan rather than discarding it.

Kettlebell strength program: Workout 16

18:45 Home

Warm Up (12kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Situps 20
6. Stretch: Low lunge

Workout - Part 1 


Press 2x24, 2x6x20
Row 2x8x24

Workout - Part 2  (24 and 20kg)


1 round, changed hands after first set,.
Clean 8,5,3
FS 3,2,1

Workout - Part 3

Hollow rocks 3x30

Cool Down

Stretch: Hamstrings, quads
Rehab AT.SI
Foamroll,quads

Evening run

18:30 Home

Run 3.1 miles
Stretch: Calves, hamstrings.

Rest day.

13:00 Home

Foam roll quads and upper back
Rehab SI.

Spring Forward.

17:00 Home

Run 2.7 miles.
Stretch: Calves, quads
Rehab AT, SI