Week ending 13/1/13

Monday – Rest

Tuesday – Heavy Squat @ gym
  • 2 sets:
    • Mobility-plex
    • 4 Side lunges
    • 8 Ring roll outs
  • Squat: 3 x 8 @ 75kg
  • Single leg deadlift: 3 x 8 @ 2 x 20kg KB
  • Renegade row: 3 x 8 @ 25lb
  • 2 sets:
    • 5 Lying T twists
    • 8 Reverse hypers @ 5kg
  • 30 minute walk (not counted towards total hours)

Wednesday – Ouchies! Everything hurts!

Thursday – Everything Still hurts! Heavy deadlift + Light bench @ gym
  • 4km run
  • 2 big mobility-plex
  • Deadlift: 3 x 8 @ 80kg
  • 2 sets:
    • 10 Narrow grip bench @ 35kg
    • 10 Shoulder external rotations
  • Pallof iso walk out: 3 x 4 @ ’30’
  • Lat pull down: 8 @ ’80’, 8 @ ‘100’, 6 @ ‘120’, 8 @ ‘100’
  • One arm row: 8 @ 35lb, 8 @ 45lb, 2 x 8 @ 50lb
Friday – Inspired by KB Gang – Fun stuff, but not too much
  • 2 sets:
    • 5 Kneeling thoracic rotations
    • 10 Ab wheel roll outs
    • 10-step Lateral band walk
  • One arm KB Clean and jerk: 2 x 10 @ 12kg, 2 x 10 @ 16kg
    • (decent rests between each set)

Saturday – Gone Fishing

Sunday – Heavy bench + light squats
  • Bench: 3 x 6 @ 50kg
  • 3 sets:
    • 6 OA DB Bench @ 16.5kg
    • 6 DB Curl @ 7.5kg
  • 3 sets:
    • 6 Lying tricep extension @ 16.5kg
    • 6 Lateral raise with pause @ 7.5kg
  • 3 sets:
    • 6 Squat @ 45kg
    • 6, 5, 4 Push up on kettlebells
  • 20 min walk (not counted towards total time)

Total training: 5 hours
Nutrition: Low carb with one treat day

I’m not quite sure how to do this, but I need to stop trashing myself quite so much on the first training day of the week. I can’t help but do single leg deadlifts as heavy as possible, and then I am unable to walk/sit/stand/move etc for 3 days, so find it hard to do the rest of my training.

Bench is going better, so I think that the heat really was to blame for last week’s bench session that I never tried to make up.

Adding in one fun session brought my training hours up to an acceptable amount, so I’m going to try to continue to do 3 powerlifting sessions and 1 fun session, and we’ll see how that goes.

Sunrise at Gunnamatta

Sunrise at Gunnamatta

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4 thoughts on “Week ending 13/1/13

    1. Anna Post author

      As a lover of minimalist footwear, it is hard for me to come at the Hokas, but I hear good things. I will review in exchange for a freebie 😉

      Reply

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