training diary

Daily updated training info + stuff #AKtraining

24 March 2017

Had an embarrassing mishap in gym today. Was doing bench presses at my limit at 80kg, the aim to do five sets of three. On my last set I was beasted by the second one, but thought “maybe I can do one more after resting the bar on my chest”. I rested the bar but 80kgs is actually quite heavy, and I realised that I wasn’t going to get it up. Trying to remain cool I tried rolling it along my body to my hips when some spotted me, ran over, and tried to lift it, but from one end (idiot!), which he couldn’t do. Next someone else ran up, seeing two people entangled in some terrible weights based industrial incident, and between the three of us we wrestled the bar back onto its perch. Christ how embarrassing, but I guess it does show that I’m trying! Funny little note is the guy was rescued me was the dental assistant from my visit to the dentist last night (it’s a small world, but with a population of 4.5 million Ireland is smaller than most).

The Day's Training

  • Row 5km 29:46
  • Bench 5x3 80kg (last one was only 2!)
  • Bench Wide 5x5 50kg
  • Low Squats 5x5 80kg
  • Press 5x5 40kg
  • Deadlift 5x5 100kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Good week I think, but next weeks going to be very different. Time to go out of pre-training routine and do throw in some my dynamic compound exercises into the mix.

Day's Training

  • Row 5km 29:46
  • Bench 5x3 80kg (last one was only 2!)
  • Bench Wide 5x5 50kg
  • Low Squats 5x5 80kg
  • Press 5x5 40kg
  • Deadlift 5x5 100kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

23 March 2017

Nice day today which makes up for a dreadful yesterday. Seem to have lost site of when this period of training has been going on for, but today started to feel that I’m getting fitter. Need to increase my speed on the runner, and working on running 1km at 11kph then 12km for another km, them back to 11kph, finishing on 13kph for last 500 metres.

The Day's Training

  • Run 5km 26min
  • Bench 75kg 5x3
  • Bench wide 60kg 5x5
  • Squat low 80kg 5x5
  • Press 60kg 5x5
  • Forward Row 60kg 5x5
  • Deadlift 120kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Piled on the weights a bit today, and deadlift of 120kg was the most I’ve deadlifted for a very long time, which felt cool. It reminded me how I used to do 100x100kg, which was doing a 100kg deadlift 100 times, which was cool and gave me wicked grip strength… right up until I got killer tendonitis!

Day's Training

  • Run 5km 26min
  • Bench 75kg 5x3
  • Bench wide 60kg 5x5
  • Squat low 80kg 5x5
  • Press 60kg 5x5
  • Forward Row 60kg 5x5
  • Deadlift 120kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

22 March 2017

Very rainy morning here in Bray, and had that ‘ooh I could stay in bed and go to gym later (which means never)’, but got my ass up anyway.
Did row this morning, then weights. Doing 5km row/run is giving me an extra 30 minutes of weights, which is good as I really like lifting weights (it’s like eating a very hot curry!).

The Day's Training

  • Row 5km 19:58
  • Bench 65kg 5x5
  • Bench Wide 60kg 5x5
  • Low Squat 65kg 5x5
  • Press 45kg 5x5
  • Deadlift 100kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Good day. Need to start looking into tying some of these exercises together into more complex movements like a clean and press etc, which will reduce the time in the gym once I can master them.

Day's Training

  • Row 5km 19:58
  • Bench 65kg 5x5
  • Bench Wide 60kg 5x5
  • Low Squat 65kg 5x5
  • Press 45kg 5x5
  • Deadlift 100kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

21 March 2017

Not a bad morning’s training, with some extra weight added, and some new exercises. Add a few light exercises to balance out my shoulders a bit (never had problems with my shoulders which I put down to doing weights), plus overhead squats. I’ve never done overhead squats, well I’ve tried but not done it well. I seem to have very good flexibility in some things (like low squat), but body just feels very tight for overhead squats, so hope a slow build up will help (also can’t do a front squat as my arms just don’t seem to want to bend like that).

The Day's Training

  • Run 5km 26 min
  • Bench 70kg 5x3
  • Bench wide 50kg 5x5
  • Low Squat 80kg 5x5
  • Overhead squat 30kg 5x5
  • Barbell row 30kg 5x5
  • Deadlift 5x5 100kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Not a bad session, but need to up my speed on the runner.

Day's Training

  • Run 5km 26 min
  • Bench 70kg 5x3
  • Bench wide 50kg 5x5
  • Low Squat 80kg 5x5
  • Overhead squat 30kg 5x5
  • Barbell row 30kg 5x5
  • Deadlift 5x5 100kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

16 March 2017

Christ I was tired last night at the wall, which is not surprising as I’d had a hard morning session (10km run and lifted nearly 6000kg). Our usual warm up is to speed climb 5 routes back to back with the winner the one who gets them done the fastest. Picking a 5+ Vanessa had them done in 14 minutes, but after two and half laps I just fell off. I was knackered. I only climb 6b at the wall (with the odd 6c but only if it’s vertical or in a corner!), but found I was flayling on routes I can usually do and so stuck to doing 5s well. This is one thing I hate about climbing in that it’s just such a bloody cage, your trapped within in just to keep current with the strength you have and the second you leave it’s down the snake the shit city. Such thoughts clouded my head, everything annoying, my trousers that didn’t stretch, my borrowed harness, my chalkbag belt that made the bag hang too low. Everything was annoying! But understanding yourself is key to life and really what I was suffering was greed, that you can wake up at 6:30, beast yourself till 10a, then work all day and do it again down the wall, speed climbing, pushing your body etc. Of course your body is going to fight back, stubbornly resist, throw a tantrum etc. I just had to listen, which isn’t always that easy.
I felt that again today, as I was doing some lifts I felt a little tweak in my shoulder. I only had one rep to go but instead I didn’t, and after that’s what stands between an injury that stops you dead and nothing but a momentary yelp of strain from a overburdened body!

The Day's Training

  • Row 5km 19:46
  • Bench 5x5 70kg
  • Low Squat 5x5 75kg
  • Pull down 5x5 80kg
  • Military Press 5x5 65kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Good session and took the advice of hard man, beast and ex-para Andy McKenzie (@ironmacfitness), to watch the joints, and so switched early to a shorter distance but harder row (if people want a good program to follow I’d highly recommend they get in touch with Andy).

It’s Paddy’s day in Ireland so off to Galway tonight so will need to think up some fun training tomorrow (swimming in the chilly Atlantic maybe!).

Day's Training

  • Row 5km 19:46
  • Bench 5x5 70kg
  • Low Squat 5x5 75kg
  • Pull down 5x5 80kg
  • Military Press 5x5 65kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

15 March 2017

Sore joint seemed to work ok today after some rubbing to make tight spot better, so got on the tread mill and did 10km. Mixed up 10kph and 12kph but still early days on the running. Vanessa did a really knackering run on Sunday with 500 metres of ascent and watching someone running like that is always inpiring… but I don’t think I’ll ever make a runner!
After running I did a load more bench presses then some strict military presses (I use the term strict but what I mean is I have to raise and lower the bar from the shoulder without being dynamic). Finished off with some deadlifts and the plan is to start adding on the weight over the next month, so I’ve added a weight lifting belt for the first time as I’ll be pushing the weights. Not used one before but perhaps due to bad technique I often get a niggly back now and then (although the reason I started weight training was to cope with back problems due to carrying stupidly heavy loads, like a 65kg person on my back all the way down off El Cap, or an 80kg pack for 15kms!).

The Day's Training

  • Run 10km 56min
  • Bench 5x5 75kg
  • Military Press 5x5 45kg
  • Deadlift 5x5 115kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Not a bad session, but can feel myself - as usual - not wanting to do the cardio but just get onto the weights, when really I need to do both. Will keep up the 5x5 this week then switch next week to something else.

Day's Training

  • Run 10km 56min
  • Bench 5x5 75kg
  • Military Press 5x5 45kg
  • Deadlift 5x5 115kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

14 March 2017

Day three of the training. Meant to be running but tweaked my toes joint by having trainers that are a little too snug, a pair of Hoka’s. Made that mistake you can often make when shoes are a tad too narrow (I have feet about as wide as they are long), which can work with old shoes, but not with new ones, which feature unstretching plastic overlays (like the stuff you get on compression tops). And so instead of stretching the shoes my bones gave in first, so now I’ve got a sore knuckle on my right foot, making running sore. The thing I should of done, and what I did do, but too late, was use a blunt object (top of a rounded pen) to creating a rubbing point, to force the fabric out were it was tight (this is a great trick for climbing boots or troublesome boots on expeditions). The outcome is I’m sticking to rowing for a while, which is maybe good anyway, as it feels bloody knackering doing 10km everyday. I tend to do the same thing everytime. I do the first 1km without too much stress, giving me that idea that Ive done’10%’ and the rest will go fast, but then it won’t go any faster than 40 minutes of small torture. At about 3km I start thinking I’ll just do 5km, aiming for a 20min time, but then as soon as I’m 50.01% closer to 10km I think ‘it’s all downhill now’ and press on. It’s a funny game, but I like the discipline of keeping on to the end, even though I’m slow and need to be doing it in 40min.
Started added some extra weight, just a few kilos here and there, as it’s very easy to get complacent and locked into just lifting weights you can lift, when really the aim is to lift weights you can’t!

The Day's Training

  • Row 10km 42.30min
  • Bench Press 5x5x70kg
  • Low Squat 5x5 65kg
  • Military Press (slow) 5x5 38kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Actually felt a bit tired today, but I guess I did training yesterday and hit my legs hard after a lay off, plus went climbing after work, went to be late, so there you go. Nice to get the row done as was being a bit of a wimpy fucker in my head, that I’d just do weights and make up for not doing 10km. Luckily I had enough backbone to get on with it.

Day's Training

  • Row 10km 42.30min
  • Bench Press 5x5x70kg
  • Low Squat 5x5 65kg
  • Military Press (slow) 5x5 38kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

13 March 2017

As promised I rocked up at the gym again today. Today I made my 10km a rowing one, and then knocked out the weights as usual. It’s funny but although I had a gap of training I’m still feeling strong from the months training I did before, so my base is still high on the weights, be good to push some of these up to bodyweight at the end of this training period. I like the idea of bodyweight as it’s something that’s easy to visualise when you’re doing it, gives you a summit, plus it’s also a good reason to get as light as possible!

The Day's Training

  • Row 10km 42min
  • Bench Press 5x5 60kg
  • Squat low 5x5 60kg
  • Miltery Press (cleaned from waist) 5x5 40kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Nice to find the weights easy today and need to push these up by 5% next time and go for 70kg on bench and squat. One thing I noticed when I stopped for a while how much my body stiffened up, so I really enjoy the squat for stretching out my lower back (the low squat seems to be the panacea for a many training ills).

Day's Training

  • Row 10km 42min
  • Bench Press 5x5 60kg
  • Squat low 5x5 60kg
  • Miltery Press (cleaned from waist) 5x5 40kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

10 March 2017

Well been away for a month of two on the road working and so training’s been put to one side, replaced by climbing and walking (Vanessa has some crazy idea of walking the Bob Graham on some non stop epic of mini naps during our honeymoon!). But home again I’m about to do another block (a month), so I’ll be adding stuff here again.

It’s funny how different everything seems going to gym today, it light for starters and not baltic and windy (Bray is one of the coldest places I’ve ever lived). Paid the bald headed man another 99 days gym membership for €99 and felt at home.

Seeing as I’ve been away I thought I start easy (pre post pre training) and did 10km on the runner, but ended up doing it in 54.40, which felt good, by which I mean it felt fucking painful, the last 500 metres making me feel like I was trying to outrun a Black Hole! After that did a bunch of exercises, the aim five exercises with five sets of five on each, but I ended up running out of time.

The Day's Training

  • 10km run = 54.40
  • Bench 60kg 5x5
  • Low Squat 40kg 5x5
  • Military Press 40kg 5x5
  • Pull down machine 80kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Turned out a bit better than expected, but really felt it on the run, so it’ll be interesting to see if anything’s sore tomorrow.

It’s good to be back.

See you Monday.

Day's Training

  • 10km run = 54.40
  • Bench 60kg 5x5
  • Low Squat 40kg 5x5
  • Military Press 40kg 5x5
  • Pull down machine 80kg 5x5

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

17 February 2017

Another day of traveling and no training, and no training - or so I thought. Came over to pick up a hire car from Manchester, Vanessa coming in at 8pm. Dumping my kit in the car with a few hours to kill I heard that voice in my head telling me to get kitted up and go for a run, while that weak side said “what around the airport”.

When I started swimming in the sea last year I found the most effective method to doing the deed (it’s fucking cold in the Irish sea), of getting in, was to sort of pull all the plugs out of my brain. No, maybe that’s no what I do. Do you know those films were a car is filled with petrol and explosives, stuck in drive, then drives on without a driver to explode in the middle of the enemy camp, well it’s more like no. Actually it’s like you're an automaton or robot, and all you do is set the command ‘get into the sea’ or ‘put on your stuff and go for a run’ and you do! Maybe I’m over complicating this, I only went for a run fro Gods sake!


The Day's Training

  • Run 40min

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Not ideal training but it's something, the type of training which is more about doing the training than what you do training. Not sure why but back’s got stiff while running last too days, no doubt due to stopping training for a week. Sure it’ll soon work itself back to normal.

Day's Training

  • Run 40min

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

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