PMM

09:30 Home

Run 3k

Press 2x5x20
Pullups 3x5
KB FS 2x5x16/20


Stretch

PMM

09:30 Home

Run 3k

Swings 3x25x24
Press 3x5
Pullups 3x5
Plank

Stretch

PMM

09:30 Home

Run 3k

Swings 3x25x24
Pushup 3x20
Pullups 3x5
Ab wheel 2x7

Stretch

Easy Strength 27

11:30 Home

Run 3k

Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7

Stretch

Easy Strength 26

13: 00 Gym

Warm up

Bench 2x5x67.5
Squat 2x5x105
DL 2x5x120

Easy Strength 25

17:30 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7

Stretch

Easy Strength 24

12: 00 Gym

Warm up
Squat 2x5x90
DL 10x90
Bench 2x5x65
Suitcase walk 20
Hanging leg raises 2x7

Stretch

Easy Strength 23

17:30 Home

Warn up

Swings 3x25x24
Press 3x3x24
GS 2x10x24
Suitcase carry 24
Ab wheel 2x7

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 9-15
2. B. 12-15
3. B. 10-15

East Strength 22

12: 30 Gym

Warm up

Squat 2x5x90
DL 3x3x130
Bench 2x5x60
Farmers walk 20
Hanging les raises 2x7

Stretch

Easy Strength 21

13:00 Gym

Warm up

Squat 2x5x100
DL 2x5x100
Bench 3x3x72.5
Farmers walk 20
Hanging les raises 2x6

Stretch

Easy Strength 20

17:30 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6

Stretch

Easy Strength 19

18:30 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

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

Easy Strength 18

08:30 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x5

Stretch

Easy Strength 17

12:30 Gym

Warm up

Bench 2x5x70
Squat 2x5x80
DL 2x5x100
Farmers walk 25
Hanging les raises 2x5

Stretch

Been sick for a few days, so took it easy on the big lifts.

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 11-15
2. B. 15-12

Easy Strength 16

18:15 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x5

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1.B. 15-14
2. C.15-17
3. C. 15-5
4. B. 3-5
5. B. 5-3

Easy Strength 15

12:30 Gym

Warm up

Squat 2x5x90
Bench 2x5x70
DL 3x3x130
Farmers walk 20
Hanging les raises 2x5

Stretch

Easy Strength 14

09:15 Home

Warn up

Swings 3x25x20
Press 3x3x24
GS 10x20
Suitcase carry 20
Ab wheel 2x5

Stretch

Easy Strength 13

16:30 Gym

Warm up

Squat 3x3x102.5
Bench 3x3x70
DL 2x5x100
Farmers walk 20
Hanging les raises 2x5

Stretch

Easy Strength 12

19:15 Home

Warn up

Swings 3x25x20
Press 2x5x20
GS 10x20
Suitcase carry 20
Ab wheel 2x5

Stretch

Fencing

19:00 Fencing

Warm up

Footworks

Bouts

1. B. 12-15
2. B. 7-15
3. C. 15-8
4. C. 15-4
5. B. 15-14

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

4 lessons

Easy Strength 11

10:15 Home

Warn up

Swings 3x25x24
Press 2x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5

Stretch

Easy Strength 10

14:00 Gym

Warm up
Swings 25x20
GS 5x20
Pushups 10

Squat 2x5x90DL 3x3x120
Bench 3x3x67.5
Farmers walk 20
Hanging les raises 2x5

Stretch

Easy Strength 9

12:00 Gym

Warm up

Squat 3x3x105
Bench 2x5x65
DL 2x5x110
Suitcase walk 24
Hanging les raises 2x5

Stretch

Fencing

19:00 Fencing

Warm up

Foot work

Bouts

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

Focused on a shorter, sharper game. No long marches.

Easy Strength 8

18:15 Home

Warn up

Swings 3x25x24
Press 5x2x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

5 lessons

Easy Strength 7

18:00 Gym

Warm up


Squat 2x5x100
Bench 2x5x65
DL 2x5x110
Farmers walk 20
Hanging les raises 2x5

Stretch

Easy Strength 6

18:00 Gym

Warm up

Swings 2x25
GS 1x5
Pushups 2x10


Squat 10x82.5
Bench 10x62.5
DL 2x5x90
Farmers walk 25
Hanging les raises 2x5

Stretch

Easy Strength 5

19:15 Home

Warn up

Swings 3x25x20
Press 3x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5

Stretch

Easy Strength 4

19:15 Home

Warn up

Swings 3x25x24
Press 10x1x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5

Stretch

Fencing

19:10 Fencing

Warm up

Coaching

4 lessons

Easy Strength 3

15:30 Home

Warn up

Swings 3x25x25
Press 3x3x20
GS 3x5x20
Suitcase carry 20
Ab wheel 5

Stretch

Easy Strength 2

12:30 Gym

Warm up

Swings 2x25
GS 2x5

DL 3x3x100
Squat 2x5x90
Bench 3x3x65
Farmers walk 20
Machine crunch 5,10

Stretch

Easy Strength 1

16:30 Gym

Warm up

Swings 2x25
GS 2x5

DL 3,5,2x90
Squat 2x5x80
Bench 2x5x60

Stretch

Injured pinky made DL difficult hence weird rep scheme.

Conditioning

19:00 Home

Warm up

Pullups 10,9...2,1
Swings 1,2...9,10

Stretch

Injured hand has been keeping me out of the gym

Gym

18:15 Gym

Warm up

Squats 2x5x20, 5x60, 3x5x80
Bench  10x20, 5x40, 3x5x60
EZ Curl 3x8x20

Stretch

Fencing

19:20 Fencing

Warm up

Bouts

1. B. 0-5

Conditioning

19:00 Home

Warm up

Pullups 10,9...2,1
Swings 1,2...9,10

Pullups 3x5
GS 3x5

Suitcase walk.

Stretch

Conditioning

14:00

10 minute KB workout

Conditioning

14:00

10 minute KB workout

Fencing

19:00 Fencing

Warmup

Footwork (R)

Bouts

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

Conditioning

19:00 Home

30 minutes of 30/30

1. TRX T, Y, I, Ab Wheel 3x6, PUPP and Side Plank, Hip raises
2. Swings 10x20
3. GS 10, Pullups 3x6, 1H Press 3x5. GS 3x5

Stretch

Fencing

19:30 Fencing

Coaching

2 lesson

Bouts

1. B. 10-15

Gym

13:30 Gym


Warm up
Squat 20,10x50
Partial WG DL 10x100
Pullups 8,8,7Dips 3x10

Stretch

Trying out new things. SI joint still acting up.

Gym

17:00 Gym

Warm up

Squats 5x80
Bench Press 6x65, 8x50
Machine Press 8x40, 2x8x50

Stretch

Feeling wiped out, SI giving me problems.

Gym

15:00 Gym

Warm up

Pullups 5x6
Deadlift 5x60, 3x80, 2x100, 1x120, 1x130, 3,2 x140
BB Row 3x10x57.5
DB Curl 10x12,2x8x14

Stretch

Gym

16:00 Gym

Warm up

Squats 6x110, 12x85
Bench Press 6x68.5, 8x60
Seated DB Press 8x16, 2x8x18
Pushups 2x20

Stretch

Conditioning

19:00 Home

Pullups 3x6
GS 3x6x20

KB press 3x5x16
KB Swings 3x25x20

Ab wheel 2x5
Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

5 lessons

Gym

14:00 Gym

Warm up

Deadlift 5x60, 3x80, 2x100, 1x120, 5x137.5, 10x100
Pullups 5x6 (very broken sets, tired after DL)
BB Row 3x10x55
BB Curl 10x20,25,25 strict

Stretch

Gym

18:00 Gym

Warm up

Squats 6x107.5, 10x85
Bench Press 6x67.5, 8x60
Seated DB Press 8,8,7x18
Dips 3x10

Stretch

Fencing

19:15 Fencing

Warm up

Bouts (epee)

1. B. 4-6 (stopped due to lesson)
2. B. 5-3
3. C. 15-8
4. C. 15-6
5. B. 0-1

Conditioning

19:00 Home

Pullups 3x5
GS 3x5x20

KB press 3x5x16
KB Swings 3x25x20

Ab wheel 2x5
Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

4 lessons foil

Gym

11:00 Gym

Warm up

Pullups 5x6
Deadlift 5x60, 3x80, 2x100, 1x120, 5x132.5, 10x100
BB Row 3x8x52.5
BB Curl 10x20,25,20 strict

Stretch

Gym

08:00 Gym

Warm up

Squats 6x105, 8x85
Bench Press 6x66, 10x50
Seated DB Press 10,9,8x16
Pushups 2x20

Stretch

Fencing

19:30 Fencing

Warm up

Bouts

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

Run

18:00 Home

Run 3k

Gym

08:00 Gym

Warm up

Pullups 5x5
Deadlift 5x60, 3x80, 2x100, 1x120, 5x130, 9x100
BB Row 3x8x50
BB Curl 3x8x35

Stretch

Gym

16:30 Gym

Warm up

Squats 6x105, 9x85
Bench Press 6x65, 9x60
Seated DB Press 3x9,8,7
Dips 3 x 10

Stretch

Gym

09:00 Hotel Gym

Warm up

Pull down 3x10
Rows 3x10
DB Curl 3x10

Stretch

Hotel gym so limited options

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

3 Lessons

Bouts

1. C. 15-5

Gym

12:00 Gym

Warm up

Squats 6x105, 9x82.5
Bench Press 6x65, 10x50
Seated DB Press 3x8x16
Dips 3 x 8

Stretch

Conditioning

18:50 Home

Warm up

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

Ab wheel 2x5

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

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

Run

08:15 home

Run 3K

Gym

12:00 Gym

Warmup

Squat 8x20, 3x5x60 5x80
Deadlift 5x60 3x80, 2x100, 1x120, 1x130, 5x135
Bench 2x5x20, 5x40, 3x5x65

Stretch

Gym

08:15 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40, 3x5x45
Chin ups 11,6

Stretch

Fencing

18:45 Fencing

Warm up

Foot work

Bouts

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

Best I've fenced in a long time. Vert fast and physical. Good use of the line.

Gym

)9;15 Gym

Warmup

Squat 8x20, 5x60, 3x5x90
Bench 2x5x20, 5x40, 3x5x63.5
Deadlift 5x60 4x80, 3x100, 5x1232.5

Easing back in

Gym

15:00 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x102.5
Press 10x20, 5x30, 3x35,2x40, 3x5x43.5
Pullups/chin ups 3x5; 3x5

Run

18:45 Home

Run 3K

Fencing

19:15 Fencing

Warm up

Footwork

Bouts 5

Conditioning

18:45 Home

Warm up

Swings 5x20
Pushup 5x10

Stretch

Gym

08:00 Home

Warmup

Squat 8x20, 5x60, 2x5x90
Bench 2x5x20, 5x40, 3x5x62.5
Deadlift 5x60 4x80, 3x100, 5x130

Gym

10:00 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x100
Press 10x20, 5x30, 3x35,2x40, 3x5x42.5
Pullups/chin ups 3x5; 2x5

Fencing

19:20 Fencing

Warm up

Footwork

Bouts 4

Gym

08:15 Gym

Warmup

Squat 8x20, 5x60, 3x5x80
Bench 2x5x20, 5x40, 3x5x60
Deadlift 5x60 4x80, 3x100, 5x120 

Easing back in

Fencing

19:00 fencing

Warm up

Footwork

Coaching
3 lessons

Bouts.

2 bouts

Fencing

18:45 Fencing

Warm up

Footwork

Coaching 3 lessons

Bouts

1. B. 12-15
2. B. 6-15

Gym

14:30 Gym

Warm up

Squat, 10x20, 5x60, 3x80, 3x5x90
Press 10x20, 5x30, 3x35, 23x5x40
Superset
Pullups 3x5
Clean 3x3

First session back after a two week holiday. Holiday was an active one. Lots of hiking. Finally seem to have teh hand position on the. Has taken the pressure of my elbows. Reset on the press. 

Gym

15:30 Gym

Warmup

Squat 8x20, 5x60, 5x85, 2x8x90
Bench 2x5x20, 5x40, 3x50, 3x60, 2x70, 5x60
Deadlift 5x60 4x80, 3x100, 2x120 1x130 5x142.5, 10x60

Squat and DL felt good but either the squat tired me out for the bench or else I didn't rest enough, probably the latter.

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 12-15
2. B. 15-8
3. C. 10-5
4. C. 15-7
5. C. 15-9
6. C. 15-6
7. B. 9-15

Fencing

19:00 Fencing

Warm up

Footwork

Lessons

1 foil lesson

Bouts

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

Sprints, pullups and lunge pad

08:00 Home

Hill sprints 5

Pull-ups 5x6

45 walk before hill sprints. Pull-ups were left over from yesterday's gym session.

Lunge Pad 13 minutes

Gym

11:30 Gym

Warm up

Squat, 10x20, 5x60, 3x80, 1x100, 3x5x112.5
Press 10x20, 5x30, 3x35, 2x40, 1x45, 4x50, 8x40

A bit time pressed today. Press seems very stuck.

Gym

07:50 Gym
Squat 8x20, 5x60, 5x85, 2x8x90
Bench 2x5x20, 5x40, 3x50, 3x60, 5x71, 9x60
Deadlift 5x60 4x80, 3x100, 2x120 1x130 2x142.5*

Stretch in between

*Possibly tired, possibly from missing a week, maybe too big a jump, same weight next week.

Hill Sprints

17:00 Home

Jog to park

Hill sprints x4

Jog back

Fencing

19:15 Fencing

Coaching

1 foil lesson

Bouts

1. B, 11-15
2. B. 12-15

Gym

11:30 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x110
Press 10x20, 5x30, 3x35,2x40,1x45, 4x50, 2x5x45
Pullups 5x6
Deadlift 10x70

Stretch

Tired after long week

Conditioning

08:00 Home

Warm up 5 minutes

20 minutes of 30 on, 30 off

Swings, TRX and core.

Sretch

Gym

17:30  Hotel  Gym

Squat 8x20, 5x60, 5x8o, 5x90
Bench 2x5x20, 5x40, 3x50, 3x60, 5x70, 8x60

Gym

10:00 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x107.5
Press 10x20, 5x30, 3x35,2x40,1x45, 5,3,5x50*
Pullups 5x6

Stretch

*should have rested more on second set.

Gym

08:00  Gym

Bench 2x5x20, 5x40, 3x50, 3x60, 2x5x70, 8x60
Squat 8x20, 5x60, 5x85, 5x90
Deadlift 5x60 4x80, 3x100, 2x120 1x130 5x140

Stretch in between

Conditoning

19:00 Home

Warm up

5 Rounds of

1H Swing 10/10
KB Press 5,4,3,2,1
KB Row 5,4,3,2,1

Stretch

Gym

11:00 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x50, 2x5x45
Pullups 6x5

Stretch

Gym

17 30  Gym

Bench 2x5x20, 5x40, 3x50, 3x60, 1x70 2x5x72.5*
Squat 8x20, 5x60, 3x5x85
Deadlift 5x60 4x80, 3x100, 2x120 1x130 5x137.5

Stretch in between

Tired from late flight and busty weekend. Cut bench short due to busy gym. Happy with deadlift.

Gym

19:00 Gym

Warm up

Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 5,4,4x50

Stretch

Conditioning

19:30 Home

Warm up

5 Rounds of

Swings 5x15
GS 5,4,3,2,1
Push u  5,4,3,2,1
TRX Y and T  5,4,3,2,1


Stretch

Fencing

19:00 Fencing

Warm up

Footworks

Lesson 4

Bouts

1. C. 15-9

Gym

11:30  Gym

Bench 2x5x20, 5x40, 3x50, 3x60, 1x70 3x5x72.5*
Squat 8x20, 5x60, 3x5x85
Deadlift 5x60 3x100, 2x120 1x130 5x135
Dumbbell row 2x10x26

Stretch in between

*Had a spotter, not sure how much he did

Gym

12:30 Gym

Warm up

Press 10x20, 5x30, 3x35,2x40,1x45, 5x50, 3x50, 8x40
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Pullups 5x5

Stretch

Fencing

19:30 Fencing

Warm up

Bouts (epee)

1. C. 15-7
2. C. 8-10

Foil

1. B. 15-12
2. B. 13-15
3. B. 13-15
4. C. 7-2 (broken foils)

Fencing

18:50 Fencing

Warm up

Footwork

Coaching

2 lessons

Bouts

1.  B, 12-15
2. B. 3-5

Gym

11:30  Gym

Bench 2x5x20, 5x40, 3x50, 3x60, 1x70 4x72.5, 3x70, 5x70
Squat 8x20, 5x60, 25x80, 2x85
Deadlift 5x60 3x80, 2x100 1x120, 5x132.5
Dumbbell row 2x9x26

Stretch in between

Gym

14:15 Gym

Warm up

Press 10x20, 5x30, 3x35,2x40,1x45, 4x50, 4x47.5, 5x45
Squat 10x20, 5x60, 3x80, 2x90, 3x5x102.5
Pullups 6 x +10, 8

Stretch

Conditioning

19:30 Home

Warm up

5 Rounds of

Swings 5x15
GS 5,4,3,2,1
Push u  5,4,3,2,1
TRX Y and T  5,4,3,2,1


Stretch

Fencing

18:50 Fencing

Warm up

Footwork

Bouts (epee)

1. C. 15-11
2. C. 15-12
3. B. 9-15

Bouts (foil)

1. B. 15-14
2. B. 11-15

Fencing

18:50 Fencing

Warm up

Foot work

Coaching

1. Epee lesson

Bouts

1. B. 15-10
2. C. 15-10

Gym

11:30  Gym

Bench 2x5x20, 5x40, 3x50, 3x60, 1x70 3x5x71
Squat 8x20, 5x60, 2x5x80
Deadlift 5x60 3x80, 2x100 1x120, 5x130
Dumbbell row 2x8x26

Stretch in between

Gym

15:15 Gym

Warm up

Press 10x20, 5x30, 3x35,2x40,1x45, 3x5x48.5
Squat 10x20, 5x60, 3x80, 2x90, 3x5x100
Power Curl 2x8x42.5

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts (epee)

1. C. 13-15
2. C. 15-13
3. C. 15-6
4. B. 15-14
5. B. 9-15

Conditioning

18:30 Home

Warm up

5 Rounds of

Swings 5x15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1

Stretch

Gym

08:00  Gym

Bench 2x10x20, 5x40, 5x60 3x5x70
Squat 2x5x20, 5x40, 5x50, 5x60, 5x70, 5x80*
Deadlift 5x70, 3x80, 2x100 1x120, 4x130**
Dumbbell row 2x10x24

Stretch in between

*Seeing if injury is ok, seemed fine
**Forgot my chalk, couldn't get a grip on last rep

Gym

07:45 Gym

Warm up

Squat 10x20, 5x60, 3x80, 5,5,2x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x5x47.5
Power Curl 3x8x40

Stretch

First day with belt and shoes. Belt helped on press. Relaxed on 4th rep second set, minor groin pull. Felt it in third set. Belt also seems to affect me getting depth.