Mobility Warm up- roll overs to V sits, fire hydrants, mountain climbers and groiners.

40″ Box Jumps x 3 sets of 3, 46″ Box Jumps x 5 sets of 1

Weigthed Step Ups- 2 20kg plates x 12, 10, 9

Eccentric GHR’s- 3 sets of 8

Weigthed Swiss Ball Crunches- 15kg x 3 sets of 12

DeFranco’s Modified Westside Programme
Monday – M.E – Upper
A. Barbell Bench Press – Work up to maximal set of 3-5 reps.
B. Incline Dumbbell Press – 2 maximal sets of reps. Choose a weight where 15-20 reps can be achieved on the first set.
C. Barbell Row supersetted Facepulls – 3-4 sets of 8-15 reps.
D. Powershrugs – 3-4 sets of 8-15 reps.
E. Barbell Curl – 3-4 sets of 8-15 reps.
Tuesday – D.E – Lower
A. Box Jumps – 8 sets of 1-3 jumps.
B. Weighted Step-ups – 2-3 sets of 8-15 reps.
C. Glute-Ham Raise – 2-3 sets of 8-15 reps.
D. Weighted Swiss Ball Crunches – 3-4 sets of 8-15 reps.
Wednesday – Thai Boxing
Thursday – Upper Body Repetition
A. Flat Dumbbell Press – 3 sets of maximal reps.
B. Pull-ups supersetted Scarecrows – 3-4 sets of 8-15 reps.
C. Dumbbell Lateral Raise – 3-4 sets of 8-15 reps.
D. Dumbbell Shrugs supersetted Triceps Pushdowns – 3-4 sets of 8-15 reps
E. Captains of Crush – 3-4 sets of maximal reps.
Friday – M.E – Lower
A. Front Squats – Work up to a maximal set of 3-5 reps.
B. Dumbbell Bulgarian Split Squat – 3-4 sets of 8-15 reps.
C. Romanian Deadlift – 3-4 sets of 8-15 reps.
D. Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusters – 3 circuits.
Saturday – Strongman Conditioning Medley
A. Tyre Flips – 3 timed sets.
B. Farmers Walk – 3 sets of 30 metres.
C. Weighted Sled Pulls – 3 sets of 30 metres.
D. Prowler – 3 sets of 30 metres.
Sunday – Rest

Friday – Squats + Grip Training
10 sets of 100kg squats for sets of 10
55kg farmers walk for 30m for 5 sets
25kg 30 second strap holds
20kg plate pinches

Saturday – Gym Rings + Heavy Bench + C.V
45 minutes varied gym ring work. Including flys, press-ups, L-sit Chins, Inverted Rows, Scarecrows

Then worked up to a 132.5kg single on the bench

1500m row in 1.27minutes.

Sunday – 4 hours climb.

Trained legs on Sunday morning. Still sticking with power and function. My legs have probably lost a touch of size which is to be expected. However it certainly makes wearing jeans all the more comfy!!

Box Squats- 140kg for 7 sets of 3 reps
Front Squats- 80kg for 4 sets, Dumbbell SLDL’s- 30kg for 4 sets of 12, Box Jumps- 4 sets of 1 rep. All completed in a big tri-set.
Dumbbell Step Ups- 15kg for 4 sets of 12 reps, Lying Leg Curl- 45kg for 4 sets of 12 reps. Completed in alternates.

8 sets of tabata sprints on the bike.

Well being slightly vain, since I’ve been training for function my chest (weak area!!) has lost abit of fullness. So I’ve decided to add a bit of hypertrophy work back in for it. It gets a bit of beating on Saturday too, after ring work my friend and I do some heavy pressing.

Incline Dumbbell Press- 32.5kg for 4 sets of 12
Hammer Press- 35kg per side for 4 sets of 12
Incline Cable Flys- 15kg for 3 sets of 12
Peck Deck- 65kg for 3 sets of 12
Seated Dumbbell Curl- 15kg for 3 sets 12, Weighted Dips- me + 20kg for 3 sets of 12. Alternated.
Preacher Curl- 30kg for 3 sets of 12, Tricep Pressdowns- 50kg for 3 sets of 12. Alternated.

8 sets of Tabata sprints on the concept 2 rower.

Well it’s been 8 months since I got on the wall so on Friday I decided to go with my mate. Wow, I was seriously seriously rusty. I was no cliffhanger before, but even so I must of been climbing a good 2-3 grades worse than my last climb. However I throughly enjoyed it and forgot what bloody hardwork it is. 3-4 hours on the wall and your back and arms are pumped up more than any amount of barbell curls or chins could achieve. That said, my friend (who’s a wicked climber by the way) and I have decieded we’re going to get on the wall once a week. So I’ve just ordered myself a new harness and shoes so I’m good to go. Could probably do with losing a few pounds to ensure I climb more efficiently so that’s good enough reason to get back in shape (as well as my mate being in awesome nick at the moment!!!)

Hi guys! Must admit I’m feeling great at the moment!

Got up early today (yep it’s my day off from work too!!) and decided to give my lower a good thrashing!

Box Squats- 5 sets of 3 @ 140kg
Zercher Squats/Suitcase Deadlift/Maximal standing long jump- 60kg x 4 sets of 6, 55kg each arm x 4 sets of 6 and 1 maximal jump
Dumbbell Step ups/Lying Leg Curls- 17.5kg dumbbells x 4 sets of 8, 50kg x 4 sets of 10
Core Circuit

A personal trainer from my gym is running a fun triathlon which comprimises a 1.5km row, 5km bike and 2km cross trainer. So after my lower workout I thought I’d give it ago. Managed it in around 26 minutes which for a first time I didn’t think was too bad.

Row- 5 minutes 30 seconds (Reckon I can get this down to 5.00 minutes)

Bike- 8 minutes 30 seconds (Reckon I can get this down to 7 minutes)

Crosstrainer- 12 minutes (I reckon I can get this down to 10 minutes!)

Great fun and what a sweat I had on!

Well I’ve been struggling of late to update my blog. Working full time and doing a degree at the same time really is no fun! This week I’ve been on a pretty interesting training course for a new crane we’ve had a work- mind blowing how it works!! So as a result training is being fit in and around working a day shift (I.E- training at 6pm when all the jerks are in the gym is difficult!)

Last Saturday I did a clean and press and gymnastic ring workout which was tough. Then went outside in the ice and cold to do some tyre flipping!!

Monday- thai boxing.

Todays workout was a full body power workout.

Sumo Deadlifts- 130kg 5 x 5 (still easy!)
Front Squat- 80kg 4 x 4 ss Push Press- 70kg 4 x 4
Hang Cleans- 80kg 3 x 3
Core Circuit

8 tabata sprints on the concept 2!!

Feeling slighlty weary from last nights thai boxing I trained lower this morning at around 8am.

Back Squats- 5 x 5 @ 105kg
Suitcase deadlift – 6 x 4 @ 55kg each hand ss Box Jumps- 1 x 4
Dumbbell Step ups- 3 x 10 @ 17.5kg
Core Circuit

8 tabata sprints on the bike!

Good morning all!

Around 6 months ago I fancied a new challenge. So after meeting 4 x World Heavyweight Thai Boxing champion Mark Russell at my gym and discovering he had recently began running a local class I decided to go and give it ago!

Now Mark, I believe is slightly sadistic as he seems to enjoy hurting people..ALOT!

Last nights sessions look something like;

5 minute skip
lower body stretches
3 x 5 minute rounds on the pads of a variety of combinations, however every minute or so he would make us stop and perform burpees for 30-45 seconds- KILLER!
5 minutes shadown boxing

I’d love to have a bout someday, however that’s along way off!!

For anyone around the Cheshire area, check it out at http://www.chongithaiboxing.com/

Tuesday 2nd February

Upper – Strength
Decline Press 90kg 5 x 5 ss Weighted Chins me + 12.5kg 5 x 5
Push Press 62.5kg 5 x 5 ss BOR 80kg 5 x 5
Weighted Dips me + 22.5kg 6 x 4
Core Circuit

8 sets of tabata sprints on the concept 2