Mick Valentine

Training:

2011-12-14T14:09:00.000+11:00

Wednesday 14th December 2011

Jog;
5.8km= 27.17 min

Training:

2011-12-13T17:11:00.001+11:00

Tuesday 13th December 2011

beginning of evil squat cycle + some push ups,pull ups and ab work

Mick

Training:

2011-12-08T14:23:00.001+11:00

Thursday 8th December 2011

quick, light shoulder blast..

KB M.P;
2x16kg x 15
2x20kg x 10
2x22kg x 10
2x24kg x 3,4,5,6 x 2
2x28kg x 5

+ Abs

Mick

Training:

2011-12-07T15:47:00.002+11:00

Wednesday 7th December 2011

B Sq:
45kg x 10
55kg x 10
65kg x 8
75kg x 4
80kg x 3 x 2
80kg x 2 x 1
super stetted with Pull-Ups
BW x 6 x 7
BW x 4 x 2
+ abs

BW=79kg

Mick

Training:

2011-12-06T16:51:00.001+11:00

Tuesday 6th December 2011

Skipping;
1 x 4min
LC:
2x20kg@5min 10,10,10,10,8rpm
5 minutes rest
2x20kg@3min 8rpm
OAJ:
1x32kg x 5/5 x 1
1x32kg x 10/10 x 1

Abs,pull-ups,push-ups

bells felt heavy today
Mick

Training:

2011-12-01T14:33:00.001+11:00

Thursday 1st December 2011

OALC:
1x24kg@22min 13/13,12/12,12/12,12/12,12/12,11/11,11/11,12/12,12/12,12/12,13/13rpm 132/132

Push-Ups, Abs, Pull-Ups

Mick

Training:

2011-11-29T18:02:00.001+11:00

Tuesday 29th November 2011

Snatch w/u:
1x16kg@4min 20rpm
4 minutes rest
LC:
2x16kg@4min 12,12,10,10rpm
4 minutes rest
2x20kg@4min 8,7,6,7rpm
4 minutes rest
2x22kg@4min 5,5,5,7rpm
Abs + Push ups

Mick

Training:

2011-11-24T14:25:00.001+11:00

Thursday 24th November 2011

Quick and easy...
LC:
2x16kg@10min 108reps(12,12,12,10,10,10,11,10,10,11)
2x22kg@1min 8rpm x 3
Pull-Ups:
BW x 6 x 3
Abs...

Mick

Training:

2011-11-22T17:34:00.001+11:00

Tuesday 22nd November 2011

OALC:
1x24kg@20min 12/12,12/12,12/12,12/12,12/12,10/10,10/10,10/10,10/10,10/10rpm
swapping hands each min
Dbl Swings:
2x20kg x 20 x 5
Pull-Ups:
BW x 5 x 3
Abs

Mick

Training:

2011-11-16T16:56:00.002+11:00

Wednesday 16th November 2011

Snatch;
1x16kg@4min 20rpm
2 minutes rest
Dbl Swings;
2x24kg x 20 x 5
3 minutes rest
LC;
2x16kg@5min 10,8,8,8,8rpm
5 minutes rest
2x16kg@5min 8rpm
5 minutes rest
2x16kg@5min 10,10,8,8,9rpm

then of to tft

Mick

Training:

2011-11-09T16:17:00.002+11:00

Thursday 9th November 2011

Super setted..
Bk Sq Pull-Ups
45kg x8 BW x 6
45kg x 8 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6
60kg x 6 BW x 5
60kg x 6 BW x 6

Abs x 100
bar hang 1 min

Mick

Training:

2011-11-06T13:04:00.001+11:00

Sunday 6th November 2011

LC:
2x16kg@3min 10rpm
2 minutes rest
2x16kg@3min 10rpm
2 minutes rest
2x16kg@3min 10rpm
3 minutes rest
2x16kg@3min 10rpm
3 minutes rest
2x16kg@3min 12,9,10rpm

Mick

Training:

2011-10-27T15:01:00.003+11:00

Thursday 27th October 2011

Swings:
1x24kg@6min 30rpm, swapping each minute
OALC:
1x24kg@20min 10/10,12/12,10/10,12/12,10/10,10/10,10/10,10/10,10/10,10/10rpm
H2H Swings:
1x24kg x 100 x 1
DL:
65kg x 20 x 1
55kg x 30 x 1
50kg x 30 x 1
45kg x 30 x 1

Mick

Training:

2011-10-24T16:29:00.002+11:00

Monday 24th October 2011

Snatch:
1x12kg@4min 25rpm
2 minutes rest
1x16kg@4min 20rpm
4 minutes rest
1x20kg@8min 16rpm

OAJ:
1x28kg x 10/10 x 3

Abs

Mick

Training:

2011-10-18T14:19:00.002+11:00

Tuesday 18th October 2011

LC:
2x20kg@2min 10rpm
3 minutes rest
2x20kg@3min 10rpm
5 minutes rest
2x20kg@5min 8rpm
3 minutes rest
2x20kg@2min 10,9rpm
2 minutes rest
2x20kg@1min 13rpm
OAJ:
1x32kg x 5/5 x 3
Abs

Mick

Training:

2011-10-14T14:35:00.002+11:00

Friday 14th October 2011

Skipping:
1 x 5min
LC:
2x16kg@5min 13rpm
5 minutes rest
2x20kg@5min 10,7,6,6,7rpm
OAJ:
1x32kg x 5/5 x 5
Abs:
various

Thursday 13th October 2011

Jerks:
2x16kg@2min 15rpm
5 minute rest (took a call)
2x16kg@2min 12rpm
2 minutes rest
2x16kg@2min 12rpm
3 minutes rest
2x20kg@3min 8.8.10rpm
3 minutes rest
OAJ:
1x32kg x 10/10 x 2
Abs:
various

SD50b x 4
SD51 x 5

Mick

Training:

2011-10-11T15:42:00.000+11:00

Tuesday 11th October 2011

Jog:
5km = 22min

Mick

Training:

2011-10-06T15:18:00.002+11:00

Thursday 6th October 2011

Being pissed at the world= good motivator..

Fr Sq:
2x16kg x 20 x 1
2x20kg x 15 x 1
2x24kg x 6 x 3
2x28kg x 5 x 3
2x32kg x 3 x 1
M.P:
2x16kg x 15 x 1
2x20kg x 10 x 1
2x24kg x 6 x 3
2x28kg x 4 x 3

Abs and heaps of SD's

all weights felt relatively light, didn't struggle at all..

Mick

Training:

2011-10-04T17:24:00.002+11:00

4th October 2011

arm still along way off..

Swings:
1x24kg@4min almost fucked the tendon....
Jerks:
2x20kg@1min 10rpm
2 min rest
2x20kg@2min 10,12rpm
3 min rest
2x20kg@5min 10,10,6,6,7rpm
5 min rest
2x20kg@3min 9,8,8rpm
3 min rest
2x20kg@2min 12rpm

3 min rest

OAJ:
1x24kg@4min 12rpm swapping each min

Mick

Training:

2011-09-30T13:20:00.000+10:00

Friday 30th September 2011

Jog:
7.3km= 32.54 minutes

Mick

Training:

2011-09-29T14:44:00.002+10:00

Thursday 29th September 2011

Jerks:
2x16kg@1min x 10 (1 minute rest/set) 16,16,16,16,16,16,16,16,16,20=164reps
OAJ:
1x20kg@8min 15rpm (swapped hands each minute)

various abs

then 1hr+ SD50b and SD 51

Mick

Training:

2011-09-26T16:04:00.000+10:00

Monday 26th September 2011

LC:
2x16kg@5min 12,13,13,14,14=66reps
DL:
2x28kg x 15 x 2
2x24kg x 20 x 2

that's it short and sweet

Mick

Training:

2011-09-23T15:06:00.001+10:00

Friday 23rd September 2011

time killer....

Back Squats:
BW x 20 x 1
45kg x 10 x 2
65kg x 5 x 5

Mick

Training:

2011-09-22T15:04:00.002+10:00

Thursday 22nd September 2011
Jog:
5km=22.45 min (1 minute faster then Tuesday..)
M.P:
2x20kg x 10 x 3
OAJ:
1x16kg@2min 20rpm
1x20kg@2min 18rpm no rest between sets
various abs + push up

Mick

Training:

2011-09-18T11:33:00.001+10:00

Sunday 18th September 2011

Skip:
1x5 minutes
M.P:
2x16kg x 15 x 1
2x20kg x 10 x 3
Fr Sq:
2x20kg x 10 x 1
2x24kg x 6 x 3

lots of SD's, then mopped the floor

Mick

Training:

2011-09-15T13:34:00.003+10:00

Thursday 15th September 2011

Skip:
1x5min
M.P:
2x16kg x 10 x 3
2x20kg x 8 x 3
Fr Sq:
2x16kg x 10 x 3
2x20kg x 10 x 3
Snatch:
1x16kg@5min 20rpm (50/50)
Jerk:
2x16kg@2min 12-10
1 minute rest
2x16kg@2min 9-12

Abs + Push Ups.. various

Mick

Recovery:

2011-08-19T12:35:00.003+10:00

Friday 19th August 2011

Training sporadic at best...

Back Squat:
45kg x 12
55kg x 10
65kg x 10
75kg x 6
80kg x 5
90kg x 1
75kg x 5

E-Z Curls:
super-setted with squats
20kg x 12 x 3

some Abs

Mick

Recovery:

2011-07-27T15:33:00.001+10:00

Wednesday 27th July

Jog:
5km easy pace

Monday 25th July

Squats;
45kg x 10
55kg x 10
65kg x 10
75kg x 3 x 3

some SD's and done

Mick

Recovery:

2011-07-11T13:53:00.001+10:00

Monday 11th July 2011
Skipping:
3 x 3min
Squats:
65kg x 3/4/5 x 2
75kg x 3/4 x 2

Mick

Recovery:

2011-07-05T09:45:00.000+10:00

Tuesday 5th July 2011

Jog;
5km=25.10min

Squat:
65kg x 5 x 3

Mick

Recovery:

2011-07-01T14:48:00.001+10:00

Friday 1st July 2011

Squats:
BW x 20 x 2
45kg x 10
65kg x 6
75kg x 5 x 3
85kg x 2 x 2
65kg x 6

Mick

Recovery:

2011-06-27T12:36:00.000+10:00

Monday 27th June 2011

Squat:
45kg x 6 x 2
65kg x 6 x 2
80kg x 1/2/3 x 2

Mick

Recovery:

2011-06-22T13:28:00.001+10:00

Wednesday 22nd June 2011

Jog:
5km = 24.34min getting better, still slow

Snatch(right arm only):
1x16kg@3min 20rpm

Abs:
a few crunches

Mick

Recovery:

2011-06-21T10:15:00.001+10:00

Tuesday 21st June 2011

Squat:
BW x 10
45kg x 10
65kg x 5
75kg x 1/2/3
80kg x 1/2/3
85kg x 1/2
90kg x 1

Mick

Recovery:

2011-06-17T10:57:00.000+10:00

Friday 17th June 2011

Jog:
5km = 25.20 min

Mick

Recovery:

2011-06-14T13:18:00.001+10:00

Tuesday 14th June 2011

Skip:
3 x 3min
30 seconds rest/round

Jog:
5km=26min slow I know

Squats:
45kg x 5
55kg x 4
70kg x 2 x 5

SD's:
46b + 47 x 5

Mick

Recovery:

2011-06-10T14:15:00.000+10:00

Friday 10th June 2011

Squats:
BW x 20 x 1
45kg x 5
55kg x 5
80kg x 4 x 4

Mick

Recovery:

2011-06-08T13:01:00.001+10:00

Wednesday 8th June 2011

Jog:
First jog in 3 months, ouch. 5km in what would be the slowest time ever.

Mick

Recovery:

2011-06-06T13:21:00.000+10:00

Monday 6th June 2011

Squats:
45kg x 3 x 2
65kg x 3 x 2
75kg x 2 x 6

Mick

Recovery:

2011-06-02T09:38:00.000+10:00

Thursday 2nd June 2011

Squats:
BW x 20 x 3
45kg x 5
55kg x 5
75kg x 5 x 5

Mick

Recovery:

2011-05-30T12:47:00.002+10:00

Monday 30th May 2011

Squats:
BW x 50 x 1
45kg x 5 x 2
55kg x 5 x 1
75kg x 2 x 6

Snatch:
Right arm only
1x16kg@3min 20rpm

Mick

Recovery:

2011-05-26T09:39:00.000+10:00

Thursday 26th May 2011

Squats:
BW x 50 x 1
50kg x 8 x 2
70kg x 6 x 6

Mick

Recovery:

2011-05-23T13:17:00.001+10:00

Monday 23rd May 2011

A bit fluey still..

Squats:
BW x 20 x 3
45kg x 10 x 1
55kg x 8 x 1
70kg x 2 x 4
75kg x 2 x 2

Mick

Recovery:

2011-05-17T12:00:00.000+10:00

Tuesday 17th May 2011

Squats:
BW x 40 x 1
50kg x 8 x 2
70kg x 6 x 5

Mick

Recovery:

2011-05-11T12:44:00.000+10:00

Wednesday 11th May 2011

Squats:
BW x 30 x 3
45kg x 10 x 1
55kg x 6 x 1
70kg x 2 x 6

Mick

Recovery:

2011-05-10T08:56:00.001+10:00

Monday 9th May 2011

Squats:
BW x 30 x 3
45kg x 10 x 1
55kg x 5 x 1
65kg x 4 x 4
70kg x 4 x 2

Mick

Recovery:

2011-05-03T11:48:00.001+10:00

Tuesday 4th May 2011

Squats:
BW x 30 x 3
45kg x 5 x 5
55kg x 5 x 1
65kg x 2 x 6

Mick

Recovery:

2011-04-28T12:16:00.002+10:00

Thursday 28th April 2011

Squats:
BW x 25 x 3
45kg x 4 x 1
55kg x 3 x 1
60kg x 3 x 4
65kg x 3 x 2

Mick

Recovery:

2011-04-25T10:00:00.000+10:00

Monday 25th April 2011

Started work out 1 again as last week became a shambles with Easter etc..

Squats:
BW x 20 x 3
45kg x 3 x 1
55kg x 2 x 1
60kg x 2 x 6

going to up the set weights by 5kg from now

Mick

Recovery:

2011-04-18T16:14:00.001+10:00

Monday 18th April 2011

Modified Masters Russian Squat Programme;
1RM=85kg
85kg-15% = 72.25kg(new 1RM for this cycle)

Phase 1 - Volume: 4 weeks, squat twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets

Phase 2 - Intensity: 4 weeks, squat twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)

60%=43.35kg...45kg
70%=50.57kg...50kg
80%=57.80kg...60kg
90%=65.02kg...65kg
95%=68.63kg...70kg
100%=72.25kg...75kg
105%=75.86kg...80kg
110%=79.47kg...85kg

I'm going to play with this template for the next 8 weeks as a way of keeping myself driven to train. I always do better following a programme. I've changed some of the %'s to accommodate what weight plates I have at home. I'll be doing some other stuff as well but still no use of the left arm till mid June so I'm limited.

Mick

Ps; Workout 1 done

Recovery:

2011-04-12T16:35:00.000+10:00

Tuesday 12th April 2011

SD's:
42b,43,44b x 1
45 first 5

Squats:
BW x 50 x 1
60kg x 10 x 2
70kg x 6 x 3

Mick

Recovery:

2011-04-09T10:54:00.000+10:00

Saturday 9th April 2011

LD's:
x 1

SD's:
42b,43,44b x 1

Squats:
BW x 50 x 1
60kg x 8 x 5

Mick

Recovery:

2011-04-05T12:06:00.001+10:00

Tuesday 5th April 2011

LD's:
x 2

Squats:
BW x 25 x 3
55kg x 8 x 3
60kg x 8 x 3

Mick

Recovery:

2011-03-30T13:17:00.000+11:00

Wednesday 30th March

LD's:
x 1

Squats:
BW x 20 x 3
50kg x 8 x 3
55kg x 8 x 3

SD's:
44b x 5

Ab's:
various

Mick

Recovery:

2011-03-28T12:27:00.000+11:00

Monday 28th March 2011

LD's:
x 1

Squats:
BW x 30 x 2
45kg x 8 x 3
50kg x 8 x 3

SD's:
41,42b,43 x 1
will work on 44b and 45 tomorrow

Abs:
BW x 20 x 5

Mick

Recovery:

2011-03-27T10:20:00.000+11:00

Sunday 27th March 2011

LD's:
x 2

SD's
41,42b,43 x 1

Snatch(right only):
1x16kg@3min 19rpm
2 minutes rest
1x16kg@2min 20rpm

Abs:
BW x 20 x 3

Squat:
BW x 50 x 1

Mick

Recovery:

2011-03-23T13:50:00.000+11:00

Wednesday 23rd March 2011

LD's:
x 4

Squats:
BW x 30 x 5 (90 sec rest/set)

SD's:
41 x 2
42b x 2
43 x 4ish ++

Abs(crunches) SS with BB Squats:
BW x 20 x 5
45kg x 5 x 4

Mick

Recovery:

2011-03-16T14:28:00.000+11:00

Wednesday 16th March 20111

LD's:
x 4

Squats:
BW x 20 x 5 (60sec rest/set)

Abs:
BW x 15 x 5 (crunches)

Lunges:
BW x 50 x 1

Mick

Recovery:

2011-03-14T14:19:00.002+11:00

Monday 14th March 2011

LD's:
x 4

Squats:
BW x 15 x 5 (60 seconds rest/sets)

Crunches:
BW x 15 x 3 (60 seconds rest/sets)

Mick

Bicep Tendon Rupture

2011-03-09T11:17:00.000+11:00

Wednesday 9th March 2011

I had surgery yesterday to repair a distal bicep tendon rupture, so now the slow road back to full health.

1 good thing I noticed while in hospital was that my RHR seemed to be on average 40bpm, this raised a few queries from the nurses until I told them how much training I did.

So now I start a new training regime till I can use my arm again, oh joy...

BTW; this injury hurts like hell

Mick

KB Training:

2011-02-17T16:13:00.000+11:00

Thursday 17th February 2011

LCCJ:
2x20kg@1min 8rpm
2 minutes rest
2x20kg@2min 8rpm
3 minutes rest
2x20kg@3min 8rpm
5 minutes rest
2x20kg@5min 8,8,8,8,7rpm
5 minutes rest
2x20kg@3min 8rpm
3 minutes rest
2x20kg@2min 10rpm

Back Squat:
55kg x 6 x 2
65kg x 4 x 2

now tft

Mick

KB Training:

2011-02-15T12:05:00.000+11:00

Tuesday 15th February 2011

W/U Skipping:
2 x 3min (30 sec rest/rnd)

LCCJ:
2x20kg@5min 10rpm
3 minutes rest
2x20kg@3min 6rpm
3 minutes rest
2x20kg@3min 7rpm
2 minutes rest
2x20kg@2min 8rpm
2 minutes rest
2x20kg@2min 8rpm

3 minutes rest

Snatch:
1x16kg@4min 15rpm

now off to tft

Mick

KB Training:

2011-02-10T16:32:00.001+11:00

Thursday 10th February 2011

Snatches:
1x16kg@6min 20rpm

3 minutes rest

LCCJ:
2x20kg@1min x 4 10rpm (30 seconds rest/set)
30 seconds rest
2x20kg@30sec x 5 10,10,12,12,12rpm (30 seconds rest/set)

KB FR SQ:
2x24kg x 8 x 5

Mick

KB Training:

2011-02-09T13:16:00.002+11:00

Wednesday 9th February 2011

Jog:
easy 8.36km(going by map my run) time=43.20 min

Mick

KB Training:

2011-02-08T14:24:00.000+11:00

Tuesday 8th February 2011

W/U Skipping:
3 x 2min 930 sec rest/rnd)

LCCJ:
2x20kg@5min 10rpm

Front Squat bb:
45kg x 6 x 1 was hurting my wrist so swapped to back squats

Back Squats bb:
55kg x 8 x 3

Jump Squat:
55kg x 50 x 1

Chin Ups:
BW x 5 x 4

Mick

KB Training:

2011-02-07T15:15:00.001+11:00

Monday 8th February 2011

W/U Skipping:
1 x 5min

OALC:

@20min no rest between weight change
2x24kg@10min 12rpm swapping hands each min
2x20kg@4min 10rpm swapping hands at 2 min
2x16kg@4min 14rpm swapping hands each min
2x24kg@2min 10rpm swapping hands at 1 min
total 20 minutes work no rest

nice little hit out for a Monday

Mick

KB Training:

2011-02-01T14:14:00.002+11:00

Tuesday 1st February 2011

33'C in the garage and not the slightest breeze...

W/U Skipping:
3 x 2min 30 seconds rest/round

LCCJ:
2x20kg@2min x 5 (2 minutes rest/set)
10,10,10,8/9,8rpm

OAJ:
1x28kg x 10/10 x 1

Mick

KB Training:

2011-01-31T14:15:00.000+11:00

Monday 31st January 2011

got real busy last week so training suffered, anyway after a long day at work and in the 32'C heat of my garage..

W/U Skipping:
1 x 5min

LCCJ:
2x16kg@10min 113reps, (12,11,11,11,11,11,11,11,11,13rpm)

Front Squat:
45kg x 8 x 4

Mick

KB Training:

2011-01-25T12:52:00.000+11:00

Tuesday 25th January 2011

W/U Skipping:
3 x 2min 30sec rest/round

LCCJ:
2x20kg@2min 8rpm
2 minutes rest
2x20kg@2min 8rpm
4 minutes rest
2x20kg@6min 7rpm
5 minutes rest
2x20kg@3min 6,6,8rpm
3 minutes rest
2x16kg@2min 10rpm

I'll be much happier when I'm back doing those numbers with the 24's, shoulder still nagging me.

Mick

KB Training:

2011-01-24T14:08:00.000+11:00

Monday 24th January 2011

Monday is usually rest due to long hours at work but I felt like a small one...

W/U:
SD 39-42b x 1

LCCJ:
2x16kg@5min 54reps
5 minute rest
2x20kg@2min 8rpm
1 minute rest
2x20kg@2min 8rpm

KB Front Squats:
2x24kg x 6 x 2
2x28kg x 5 x 3
need to refine my BB FS technique as it hurts my wrist/hand

Mick

KB Training:

2011-01-22T14:47:00.000+11:00

Saturday 22nd January 2011

TFT for 1hr +

2 hrs rest then..

Squats:
45kg x 10 x 2
65kg x 5 x 3

Mick

KB Training:

2011-01-19T14:20:00.001+11:00

Wednesday 19th January 2011

Jog:
7.2km @ 5min/km 36.37min
forgot HR monitor so pushed it a bit at times, but a relatively easy pace

SD's:
39,40b,41,42b x 1

Snatches:
1x24kg x 20/20 x 1
5 seconds rest
1x20kg x 20/20 x 1
5 seconds rest
1x16kg x 20/20 x 1

Mick

KB Training:

2011-01-18T14:04:00.000+11:00

Tuesday 18th January 2011

SD's:
39,40b,41,42b x 1

Skipping:
3 x 2min (30sec rest/round)

BB Front Squats:
45kg x 8 x 3
50kg x 6 x 2

Chin-Ups:
BW x 5 x 5
did one SD between each set + stretching

Skipping:
1 x 5min

Mick

KB Training:

2011-01-11T10:55:00.002+11:00

Tuesday 11th January 2011

Jump Squats:
65kg x 50 x 5

Mick

KB Training:

2011-01-06T13:28:00.000+11:00

Thursday 6th January 2011

OALC:
1x24kg@10min 12rpm (swapping hands each minute)
3 minutes rest
1x20kg@10min 12rpm (swapping hands each minute)

tft tonight

Mick

KB Training:

2011-01-04T14:39:00.000+11:00

Tuesday 4th January 2011

LCCJ:
2x16kg@2min 12rpm
2 minutes rest
2x20kg@2min 8rpm
4 minutes rest
2x20kg@7min 7rpm last minute 9rpm
5 minutes rest
2x24kg@2min 5rpm

5 minutes rest

OAJ:
1x28kg@2min 12rpm
2 minutes rest
1x24kg@2min 18rpm

Best session in ages, felt good through out. Shoulder at about 90%, could feel it on the drop with the 28kg.

Mick

KB Training:

2011-01-02T09:57:00.000+11:00

Sunday 2nd January 2011

Snatches:
1x20kg@5min 20rpm

5 minute rest

Jerks:
2x20kg@2min 10rpm
3 minute rest
2x16kg@2min 10rpm stopped short of 5 minute set as I felt a twinge in my lat

Mick

Update:

2010-12-31T16:41:00.000+11:00

I'm done for 2010, bring on 2011....

I think it was 134 sessions this year of bells + a shit load of tft etc.

Hoping that the new year will be a lot better than the last

KB Training:

2010-12-29T14:17:00.000+11:00

Wednesday 29th December 2010

Had a good roll yesterday, but no KB's

Today; not much time so squeezed this in

Snatches:
1x20kg@4min 20rpm
3 minutes rest
1x20kg@6min 20rpm
3 minutes rest
1x20kg@2min 20rpm

stopped as hands were starting to "feel" it

Mick

KB Training:

2010-12-26T11:50:00.000+11:00

Sunday 26th December 2010

Snatches w/u:
1x16kg x 30/30 x 1

LCCJ:
2x20kg@2min 8rpm
3 minutes rest
2x20kg@3min 8rpm
4 minutes rest
2x20kg@4min 6,6,6,7rpm
5 minutes rest
2x20kg@5min 7,6,6,6,8rpm
3 minutes rest
2x16kg@3min 8,9,10rpm
2 minutes rest
2x16kg@2min 11rpm
1 minute rest
2x16kg@1min 12rpm

now time for Boxing Day beers and the cricket... ;-)

Mick

KB Training:

2010-12-25T10:03:00.002+11:00

Saturday 25th December 2010

MERRY CHRISTMAS

easy 40.03min jog to Maroubra Beach and back

Mick

KB Training:

2010-12-21T12:30:00.000+11:00

Tuesday 21st December 2010

LCCJ:
2x20kg@2min 8rpm
3 minutes rest
2x20kg@3min 8rpm
4 minutes rest
2x20kg@4min 7rpm
5 minutes rest
2x20kg@5min 6rpm
5 minutes rest
2x20kg@4min 7,6,6,8rpm

Hanging from Bar:
3x45sec

SD's x 6

shoulder still a little sore, won't touch the 24's for a while yet

Mick

KB Training:

2010-12-15T14:51:00.000+11:00

Wednesday 15th December 2010

cause Mr.K said so

Jog:
51.30min, 9-10km av HR 160bpm

Mick

KB Training:

2010-12-13T15:12:00.000+11:00

Monday 13th December 2010

Testing the waters with my shoulder, I'll start light and work my way back

LCCJ:
2x16kg@10min 10,10,10,10,10,8,8,8,8,10rpm
av HR 171bpm

Snatches:
1x16kg@5min 20rpm
av HR 158bpm

Abs

Mick

KB Training:

2010-12-08T15:19:00.000+11:00

Wednesday 8th December 2010

Jog:
5km = 26.11min av HR 158bpm
staying below 160 feels real slow, but there's method in this madness I'm sure ;)

Mick

KB Training:

2010-12-07T16:55:00.000+11:00

Tuesday 7th December 2010

Jog:
5km = 27 minutes average HR 160bpm, hard to run this slow

Swings:
after 2 minute rest
1x20kg@4min 30rpm, swapping hands each minute, average HR 159bpm

Mick

KB Training:

2010-11-24T13:12:00.002+11:00

Wednesday 24th November 2010

Doc called today to confirm ligament damage in my shoulder so no KB or any OH stuff for now. Slow run today as whilst sore the shoulder can finally handle the jolting of my landing feet as I jog. 32 minutes, av HR 159

Mick

KB Training:

2010-11-10T13:58:00.001+11:00

Wednesday 10th November 2010

OALC:
1x24kg@4min 13rpm
2 minutes rest
1x28kg@4min 10rpm
2 minutes rest
1x32kg@4min 6rpm
2 minutes rest
1x24kg@4min 13/12-13/12rpm
2 minutes rest
1x28kg@4min 8rpm
2 minutes rest
1x32kg@3.5min 10/10

OH Lockout + Rack Holds:
2x16kg@2min 1min + 1min x 2 (2 minutes rest/set)

Mick

Update:

2010-11-09T11:34:00.001+11:00

10 sessions in October

KB Training:

2010-11-09T11:32:00.000+11:00

Tuesday 9th November 2010

LCCJ:
2x20kg@3min 8rpm
3 minutes rest
2x24kg@3min 5rpm
3 minutes rest
2x20kg@2min 10rpm
2 minutes rest
2x24kg@2min 5rpm

Mick

KB Training:

2010-10-28T20:01:00.000+11:00

Thursday 28th October 2010

Working on conditioning....

LCCJ:
2x20kg@5min 9rpm
3 minutes rest
2x20kg@3min 8rpm
3 minutes rest
2x20kg@2min 10rpm

Back Squats:
60kg x 6 x 3

Snatches:
1x20kg@2min 20rpm

Box Jumps:
24" x 10 x 2

tft 1 hour

Mick

KB Training:

2010-10-27T13:34:00.000+11:00

Wednesday 27th October 2010

35 minute jog to the beach and back, made sure to go the route with stairs and hills, it's evident that my aerobic conditioning has gone to shit since I've been sick... Time to get it back

Mick

KB Training:

2010-10-26T11:00:00.000+11:00

Tuesday 26th October 2010

LCCJ:
2x20kg@5min 8rpm
5 minutes rest
2x20kg@3min 8rpm
2 minutes rest
2x20kg@2min 8rpm

Back Squats:
60kg x 5 x 3

Mick

KB Training:

2010-10-25T15:16:00.000+11:00

Monday 25th October 2010

Easy 5km jog, no time as I was just getting back into it.

EDT 10 minute PR zone
Push Ups = 59
Pull Ups = 30

Mick

KB Training:

2010-10-20T14:13:00.000+11:00

Wednesday 20th October 2010

Easy does it for the next couple of weeks...

OALC:
1x24kg@4min 13rpm
2 minutes rest
1x28kg@4min 9rpm
2 minutes rest
1x32kg@4min 6rpm
2 minutes rest
1x28kg@4min 9rpm
2 minutes rest
1x24kg@4min 13rpm

Mick

KB Training:

2010-10-19T14:05:00.000+11:00

Tuesday 19th October 2010

Getting better but still this flu hangs on..

LCCJ:
2x24kg@2min 6rpm
4 minutes rest
2x24kg@4min 6,5,6,5rpm
6 minutes rest
2x24kg@5min 5rpm
3 minutes rest
2x24kg@2min 5rpm
2 minutes rest
2x24kg@1min 9rpm

the 5 minute set was to be 6 but still not quite "right" so didn't want to push too hard..

Jerks:
2x28kg x 5 x 2

Mick

KB Training:

2010-10-16T14:09:00.002+11:00

Saturday 16th October 2010

Snatch w/u:
1x16kg@4min 20rpm

3 minutes rest

LCCJ:
2x24kg@2min 7,6rpm
2 minutes rest
2x24kg@2min 7,6rpm
3 minutes rest
2x24kg@2min 6rpm
3 minutes rest
2x16kg@2min 10rpm
1 minute rest
2x16kg@2min 12rpm

still suffering the after effects of this flu

Mick

KB Training:

2010-10-14T14:02:00.000+11:00

Thursday 14th October 2010

Snatches:
1x16kg@6min 18rpm
3 minutes rest
1x24kg@4min 16rpm
4 minutes rest
1x28kg@4min(swapping on minute) 14rpm
4 minutes rest
1x16kg@4min 19rpm

Chin-Ups:
BW x 5 x 3

tft tonight

still quite congested......

Mick

KB Training:

2010-10-13T13:06:00.002+11:00

Wednesday 13th October 2010

Been sick, really sick, lost 5kg in a week, now back to it.

OALC:
1x24kg@6min 12rpm
3 minutes rest
1x24kg@6min 10rpm
3 minutes rest
1x28kg x 10/10 x 1

OAJ:
1x32kg x 8/8 x 1

Mick

KB Training:

2010-10-02T10:08:00.000+10:00

Saturday 2nd October 2010

6 min stationary bike

Jump Squats:
65kg x 30 x 2
65kg x 60 x 1
65kg x 40 x 1
65kg x 30 x 1

1hr tft

Mick