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Andy Kirkpatrick


training diary

Daily updated training info + stuff #AKtraining

13 January 2017

Fantastic walk up to the gym today, with snow on the Sugarloaf (big famous hill close to Dublin), and a big silvery moon still out greeting the early risers and school kids spilling of the buses. Day five so imagined I’d be pretty tired today, but didn’t feel too bad, but then maybe going climbing last night (I climb at Awesome Walls in North Dublin) helped stretch things out.
I mentioned porridge in my second post leading someone to ask about training food. Well I don’t have any real training food, but often I’ll eat a huge bowl of porridge and forgo lunch unless I’m going climbing, then end up eating tea later - which is not ideal, but then neither am I. If I was to recommend one odd dish that most people don’t eat, but should check out, both as it’s simple, cheap, and very filling - plus contains beetroot, the athletes friend - is Borscht soup (don’t worry I’ve not been hacked by the reds… although the soup is red).

If you fancy making it here’s the AK method (I wrote method as can’t spell recipe).


  • 1.Get a big fuck off pan and chuck in a good splurge of olive oil (don’t scrimp), and maybe a big lump of butter (you need lots of good fat for training/life).

  • 2.Chop up and throw in the following: 2 x unions, 2 x big potatoes, shit loads of garlic (6 cloves), 2x carrots, 2x sticks celery sticks, 2x packets of beetroot (1kg), and fry it all for about five minutes, putting in the juice from the beetroot to stop it burning on the bottom (oil will get sucked into the veg).

  • 3.Now add 3 litres of beef stock and salt and pepper (for beaf stock read: a load beef oxo’s in boiling water to the layman, I think about 6?). Bring to the boil then simmer for 15 minutes.

  • 4.Add a tin of chopped tomatoes, cover and simmer for another 15 minutes.

  • 5.Now mash it all up or use a hand blender and serve with the best bread you can find, and with butter on.



This will serve 2 greedy people for 2 days (making a 2 day batch is good if you’re down the climbing wall the next day, or you can make smaller batches for lunches.

Wow, who’d have though I’d be doing methods on this website!

Anyway, down to training:

The Day's Training

  • 10km row in 43min
  • 5x5 60kg bench 1500kg
  • 5x5 40kg low squat 1000kg
  • 4x5 60kg Low squat 1200kg
  • 5x5 40kg Military press 1000kg

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

Notes

Should be doing running today, but went for a moderate row (don’t feel able to do a 40min 10k on the rower yet) that felt good, my body feeling as if its connectors and connecting well. What I like after rowing for about two weeks is how strong and solid you begin to feel, you can feel and see it in the way your legs move and your hands grip the bar.

As for the weights, good enough, and again even after just four days I can feel the difference. Did quite a few deep squats , kind of doing a full set (I see ‘full’ as 5 reps 5 times), but then upping the weight to 60kg for the last one, only to make it a new full set. The weight is still very manageable, but I feel that it helps to stretch the body nice and dynamically as you’re doing it.

So I guess week one is over, and I’ll try and do some ‘funtraining' at the weekend, down the wall, maybe some hill walking and moderate stuff, but primarily let the body heal and be ready for Monday!

Day's Training

  • 10km row in 43min
  • 5x5 60kg bench 1500kg
  • 5x5 40kg low squat 1000kg
  • 4x5 60kg Low squat 1200kg
  • 5x5 40kg Military press 1000kg

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