09:30 Home
Run 3k
Press 2x5x20
Pullups 3x5
KB FS 2x5x16/20
Stretch
Monday 31 December 2018
Saturday 29 December 2018
Thursday 27 December 2018
Monday 24 December 2018
Easy Strength 27
11:30 Home
Run 3k
Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7
Stretch
Run 3k
Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7
Stretch
Saturday 22 December 2018
Friday 21 December 2018
Easy Strength 25
17:30 Home
Warn up
Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7
Stretch
Warn up
Swings 3x25x24
Press 2x5x20
GS 2x10x24
Farmer carry 24/20
Ab wheel 2x7
Stretch
Sunday 16 December 2018
Easy Strength 24
12: 00 Gym
Warm up
Squat 2x5x90
DL 10x90
Bench 2x5x65
Suitcase walk 20
Hanging leg raises 2x7
Stretch
Warm up
Squat 2x5x90
DL 10x90
Bench 2x5x65
Suitcase walk 20
Hanging leg raises 2x7
Stretch
Tuesday 11 December 2018
Easy Strength 23
17:30 Home
Warn up
Swings 3x25x24
Press 3x3x24
GS 2x10x24
Suitcase carry 24
Ab wheel 2x7
Stretch
Warn up
Swings 3x25x24
Press 3x3x24
GS 2x10x24
Suitcase carry 24
Ab wheel 2x7
Stretch
Monday 10 December 2018
Sunday 9 December 2018
East Strength 22
12: 30 Gym
Warm up
Squat 2x5x90
DL 3x3x130
Bench 2x5x60
Farmers walk 20
Hanging les raises 2x7
Stretch
Warm up
Squat 2x5x90
DL 3x3x130
Bench 2x5x60
Farmers walk 20
Hanging les raises 2x7
Stretch
Saturday 8 December 2018
Easy Strength 21
13:00 Gym
Warm up
Squat 2x5x100
DL 2x5x100
Bench 3x3x72.5
Farmers walk 20
Hanging les raises 2x6
Stretch
Warm up
Squat 2x5x100
DL 2x5x100
Bench 3x3x72.5
Farmers walk 20
Hanging les raises 2x6
Stretch
Friday 7 December 2018
Easy Strength 20
17:30 Home
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6
Stretch
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6
Stretch
Tuesday 4 December 2018
Easy Strength 19
18:30 Home
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6
Stretch
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x6
Stretch
Monday 3 December 2018
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
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
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x5
Stretch
Saturday 1 December 2018
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.
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.
Wednesday 28 November 2018
Tuesday 27 November 2018
Easy Strength 16
18:15 Home
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x24
Suitcase carry 20
Ab wheel 2x5
Stretch
Monday 26 November 2018
Sunday 25 November 2018
Easy Strength 15
12:30 Gym
Warm up
Squat 2x5x90
Bench 2x5x70
DL 3x3x130
Farmers walk 20
Hanging les raises 2x5
Stretch
Warm up
Squat 2x5x90
Bench 2x5x70
DL 3x3x130
Farmers walk 20
Hanging les raises 2x5
Stretch
Saturday 24 November 2018
Easy Strength 14
09:15 Home
Warn up
Swings 3x25x20
Press 3x3x24
GS 10x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x20
Press 3x3x24
GS 10x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Friday 23 November 2018
Easy Strength 13
16:30 Gym
Warm up
Squat 3x3x102.5
Bench 3x3x70
DL 2x5x100
Farmers walk 20
Hanging les raises 2x5
Stretch
Warm up
Squat 3x3x102.5
Bench 3x3x70
DL 2x5x100
Farmers walk 20
Hanging les raises 2x5
Stretch
Thursday 22 November 2018
Easy Strength 12
19:15 Home
Warn up
Swings 3x25x20
Press 2x5x20
GS 10x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x20
Press 2x5x20
GS 10x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Wednesday 21 November 2018
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
Warm up
Footworks
Bouts
1. B. 12-15
2. B. 7-15
3. C. 15-8
4. C. 15-4
5. B. 15-14
Monday 19 November 2018
Sunday 18 November 2018
Easy Strength 11
10:15 Home
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x24
Press 2x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Saturday 17 November 2018
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
Warm up
Swings 25x20
GS 5x20
Pushups 10
Squat 2x5x90DL 3x3x120
Bench 3x3x67.5
Farmers walk 20
Hanging les raises 2x5
Stretch
Thursday 15 November 2018
Easy Strength 9
12:00 Gym
Warm up
Squat 3x3x105
Bench 2x5x65
DL 2x5x110
Suitcase walk 24
Hanging les raises 2x5
Stretch
Warm up
Squat 3x3x105
Bench 2x5x65
DL 2x5x110
Suitcase walk 24
Hanging les raises 2x5
Stretch
Wednesday 14 November 2018
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.
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.
Tuesday 13 November 2018
Easy Strength 8
18:15 Home
Warn up
Swings 3x25x24
Press 5x2x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x24
Press 5x2x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5
Stretch
Monday 12 November 2018
Sunday 11 November 2018
Easy Strength 7
18:00 Gym
Warm up
Squat 2x5x100
Bench 2x5x65
DL 2x5x110
Farmers walk 20
Hanging les raises 2x5
Stretch
Warm up
Squat 2x5x100
Bench 2x5x65
DL 2x5x110
Farmers walk 20
Hanging les raises 2x5
Stretch
Friday 9 November 2018
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
Warm up
Swings 2x25
GS 1x5
Pushups 2x10
Squat 10x82.5
Bench 10x62.5
DL 2x5x90
Farmers walk 25
Hanging les raises 2x5
Stretch
Thursday 8 November 2018
Easy Strength 5
19:15 Home
Warn up
Swings 3x25x20
Press 3x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x20
Press 3x5x20
GS 3x5x20
Suitcase carry 20
Ab wheel 2x5
Stretch
Tuesday 6 November 2018
Easy Strength 4
19:15 Home
Warn up
Swings 3x25x24
Press 10x1x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5
Stretch
Warn up
Swings 3x25x24
Press 10x1x24
GS 3x5x24
Suitcase carry 24
Ab wheel 2x5
Stretch
Monday 5 November 2018
Sunday 4 November 2018
Easy Strength 3
15:30 Home
Warn up
Swings 3x25x25
Press 3x3x20
GS 3x5x20
Suitcase carry 20
Ab wheel 5
Stretch
Warn up
Swings 3x25x25
Press 3x3x20
GS 3x5x20
Suitcase carry 20
Ab wheel 5
Stretch
Saturday 3 November 2018
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
Warm up
Swings 2x25
GS 2x5
DL 3x3x100
Squat 2x5x90
Bench 3x3x65
Farmers walk 20
Machine crunch 5,10
Stretch
Thursday 1 November 2018
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.
Warm up
Swings 2x25
GS 2x5
DL 3,5,2x90
Squat 2x5x80
Bench 2x5x60
Stretch
Injured pinky made DL difficult hence weird rep scheme.
Tuesday 30 October 2018
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
Warm up
Pullups 10,9...2,1
Swings 1,2...9,10
Stretch
Injured hand has been keeping me out of the gym
Friday 26 October 2018
Wednesday 24 October 2018
Tuesday 23 October 2018
Conditioning
19:00 Home
Warm up
Pullups 10,9...2,1
Swings 1,2...9,10
Pullups 3x5
GS 3x5
Suitcase walk.
Stretch
Warm up
Pullups 10,9...2,1
Swings 1,2...9,10
Pullups 3x5
GS 3x5
Suitcase walk.
Stretch
Sunday 21 October 2018
Saturday 20 October 2018
Wednesday 17 October 2018
Tuesday 16 October 2018
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
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
Monday 15 October 2018
Sunday 14 October 2018
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.
Warm up
Squat 20,10x50
Partial WG DL 10x100
Pullups 8,8,7Dips 3x10
Stretch
Trying out new things. SI joint still acting up.
Friday 12 October 2018
Gym
17:00 Gym
Warm up
Squats 5x80
Bench Press 6x65, 8x50
Machine Press 8x40, 2x8x50
Stretch
Feeling wiped out, SI giving me problems.
Warm up
Squats 5x80
Bench Press 6x65, 8x50
Machine Press 8x40, 2x8x50
Stretch
Feeling wiped out, SI giving me problems.
Sunday 7 October 2018
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
Warm up
Pullups 5x6
Deadlift 5x60, 3x80, 2x100, 1x120, 1x130, 3,2 x140
BB Row 3x10x57.5
DB Curl 10x12,2x8x14
Stretch
Friday 5 October 2018
Gym
16:00 Gym
Warm up
Squats 6x110, 12x85
Bench Press 6x68.5, 8x60
Seated DB Press 8x16, 2x8x18
Pushups 2x20
Stretch
Warm up
Squats 6x110, 12x85
Bench Press 6x68.5, 8x60
Seated DB Press 8x16, 2x8x18
Pushups 2x20
Stretch
Tuesday 2 October 2018
Conditioning
19:00 Home
Pullups 3x6
GS 3x6x20
KB press 3x5x16
KB Swings 3x25x20
Ab wheel 2x5
Stretch
Pullups 3x6
GS 3x6x20
KB press 3x5x16
KB Swings 3x25x20
Ab wheel 2x5
Stretch
Monday 1 October 2018
Sunday 30 September 2018
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
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
Friday 28 September 2018
Gym
18:00 Gym
Warm up
Squats 6x107.5, 10x85
Bench Press 6x67.5, 8x60
Seated DB Press 8,8,7x18
Dips 3x10
Stretch
Warm up
Squats 6x107.5, 10x85
Bench Press 6x67.5, 8x60
Seated DB Press 8,8,7x18
Dips 3x10
Stretch
Wednesday 26 September 2018
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
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
Tuesday 25 September 2018
Conditioning
19:00 Home
Pullups 3x5
GS 3x5x20
KB press 3x5x16
KB Swings 3x25x20
Ab wheel 2x5
Stretch
Pullups 3x5
GS 3x5x20
KB press 3x5x16
KB Swings 3x25x20
Ab wheel 2x5
Stretch
Monday 24 September 2018
Sunday 23 September 2018
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
Warm up
Pullups 5x6
Deadlift 5x60, 3x80, 2x100, 1x120, 5x132.5, 10x100
BB Row 3x8x52.5
BB Curl 10x20,25,20 strict
Stretch
Friday 21 September 2018
Gym
08:00 Gym
Warm up
Squats 6x105, 8x85
Bench Press 6x66, 10x50
Seated DB Press 10,9,8x16
Pushups 2x20
Stretch
Warm up
Squats 6x105, 8x85
Bench Press 6x66, 10x50
Seated DB Press 10,9,8x16
Pushups 2x20
Stretch
Wednesday 19 September 2018
Tuesday 18 September 2018
Sunday 16 September 2018
Gym
08:00 Gym
Warm up
Pullups 5x5
Deadlift 5x60, 3x80, 2x100, 1x120, 5x130, 9x100
BB Row 3x8x50
BB Curl 3x8x35
Stretch
Warm up
Pullups 5x5
Deadlift 5x60, 3x80, 2x100, 1x120, 5x130, 9x100
BB Row 3x8x50
BB Curl 3x8x35
Stretch
Friday 14 September 2018
Gym
16:30 Gym
Warm up
Squats 6x105, 9x85
Bench Press 6x65, 9x60
Seated DB Press 3x9,8,7
Dips 3 x 10
Stretch
Warm up
Squats 6x105, 9x85
Bench Press 6x65, 9x60
Seated DB Press 3x9,8,7
Dips 3 x 10
Stretch
Wednesday 12 September 2018
Gym
09:00 Hotel Gym
Warm up
Pull down 3x10
Rows 3x10
DB Curl 3x10
Stretch
Hotel gym so limited options
Warm up
Pull down 3x10
Rows 3x10
DB Curl 3x10
Stretch
Hotel gym so limited options
Monday 10 September 2018
Sunday 9 September 2018
Gym
12:00 Gym
Warm up
Squats 6x105, 9x82.5
Bench Press 6x65, 10x50
Seated DB Press 3x8x16
Dips 3 x 8
Stretch
Warm up
Squats 6x105, 9x82.5
Bench Press 6x65, 10x50
Seated DB Press 3x8x16
Dips 3 x 8
Stretch
Tuesday 4 September 2018
Monday 3 September 2018
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
Warm up
Footwork
Bouts
1. C. 5-2
2. B. 15-5
3. B. 11-15
4. C. 15-11
5. B. 11-15
Sunday 2 September 2018
Gym
12:00 Gym
Warmup
Squat 8x20, 3x5x60 5x80
Deadlift 5x60 3x80, 2x100, 1x120, 1x130, 5x135
Bench 2x5x20, 5x40, 3x5x65
Stretch
Warmup
Squat 8x20, 3x5x60 5x80
Deadlift 5x60 3x80, 2x100, 1x120, 1x130, 5x135
Bench 2x5x20, 5x40, 3x5x65
Stretch
Saturday 1 September 2018
Gym
08:15 Gym
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40, 3x5x45
Chin ups 11,6
Stretch
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40, 3x5x45
Chin ups 11,6
Stretch
Wednesday 29 August 2018
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.
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.
Monday 27 August 2018
Gym
)9;15 Gym
Warmup
Squat 8x20, 5x60, 3x5x90
Bench 2x5x20, 5x40, 3x5x63.5
Deadlift 5x60 4x80, 3x100, 5x1232.5
Easing back in
Warmup
Squat 8x20, 5x60, 3x5x90
Bench 2x5x20, 5x40, 3x5x63.5
Deadlift 5x60 4x80, 3x100, 5x1232.5
Easing back in
Friday 24 August 2018
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
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x102.5
Press 10x20, 5x30, 3x35,2x40, 3x5x43.5
Pullups/chin ups 3x5; 3x5
Thursday 23 August 2018
Wednesday 22 August 2018
Tuesday 21 August 2018
Monday 20 August 2018
Gym
08:00 Home
Warmup
Squat 8x20, 5x60, 2x5x90
Bench 2x5x20, 5x40, 3x5x62.5
Deadlift 5x60 4x80, 3x100, 5x130
Warmup
Squat 8x20, 5x60, 2x5x90
Bench 2x5x20, 5x40, 3x5x62.5
Deadlift 5x60 4x80, 3x100, 5x130
Sunday 19 August 2018
Gym
10:00 Gym
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x100
Press 10x20, 5x30, 3x35,2x40, 3x5x42.5
Pullups/chin ups 3x5; 2x5
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x100
Press 10x20, 5x30, 3x35,2x40, 3x5x42.5
Pullups/chin ups 3x5; 2x5
Wednesday 15 August 2018
Tuesday 14 August 2018
Gym
08:15 Gym
Warmup
Squat 8x20, 5x60, 3x5x80
Bench 2x5x20, 5x40, 3x5x60
Deadlift 5x60 4x80, 3x100, 5x120
Easing back in
Warmup
Squat 8x20, 5x60, 3x5x80
Bench 2x5x20, 5x40, 3x5x60
Deadlift 5x60 4x80, 3x100, 5x120
Easing back in
Monday 13 August 2018
Sunday 12 August 2018
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.
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.
Saturday 28 July 2018
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.
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.
Wednesday 25 July 2018
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
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
Monday 23 July 2018
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
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
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
Sunday 22 July 2018
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.
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.
Friday 20 July 2018
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.
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.
Thursday 19 July 2018
Monday 16 July 2018
Sunday 15 July 2018
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
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
Saturday 14 July 2018
Tuesday 10 July 2018
Sunday 8 July 2018
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.
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.
Friday 6 July 2018
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
Bench 2x5x20, 5x40, 3x50, 3x60, 2x5x70, 8x60
Squat 8x20, 5x60, 5x85, 5x90
Deadlift 5x60 4x80, 3x100, 2x120 1x130 5x140
Stretch in between
Tuesday 3 July 2018
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
Warm up
5 Rounds of
1H Swing 10/10
KB Press 5,4,3,2,1
KB Row 5,4,3,2,1
Stretch
Sunday 1 July 2018
Gym
11:00 Gym
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x50, 2x5x45
Pullups 6x5
Stretch
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x50, 2x5x45
Pullups 6x5
Stretch
Tuesday 26 June 2018
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.
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.
Thursday 21 June 2018
Gym
19:00 Gym
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 5,4,4x50
Stretch
Warm up
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Press 10x20, 5x30, 3x35,2x40,1x45, 5,4,4x50
Stretch
Wednesday 20 June 2018
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
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
Monday 18 June 2018
Sunday 17 June 2018
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
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
Friday 15 June 2018
Gym
12:30 Gym
Warm up
Press 10x20, 5x30, 3x35,2x40,1x45, 5x50, 3x50, 8x40
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Pullups 5x5
Stretch
Warm up
Press 10x20, 5x30, 3x35,2x40,1x45, 5x50, 3x50, 8x40
Squat 10x20, 5x60, 3x80, 2x90, 3x5x105
Pullups 5x5
Stretch
Wednesday 13 June 2018
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)
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)
Monday 11 June 2018
Sunday 10 June 2018
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
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
Saturday 9 June 2018
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
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
Thursday 7 June 2018
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
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
Wednesday 6 June 2018
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
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
Monday 4 June 2018
Sunday 3 June 2018
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
Bench 2x5x20, 5x40, 3x50, 3x60, 1x70 3x5x71
Squat 8x20, 5x60, 2x5x80
Deadlift 5x60 3x80, 2x100 1x120, 5x130
Dumbbell row 2x8x26
Stretch in between
Friday 1 June 2018
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
Warm up
Press 10x20, 5x30, 3x35,2x40,1x45, 3x5x48.5
Squat 10x20, 5x60, 3x80, 2x90, 3x5x100
Power Curl 2x8x42.5
Stretch
Wednesday 30 May 2018
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
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
Tuesday 29 May 2018
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
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
Sunday 27 May 2018
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
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
Friday 25 May 2018
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.
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.
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