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Andy Kirkpatrick


training diary

Daily updated training info + stuff #AKtraining

20 January 2017

Funny but today felt grand, even though I went down to the climbing wall last night as well - maybe that’s why? I think the idea of rest is 100% vital, as well as diet and hydration (don’t go on a diet AND imagine you can train hard), but it’s easy to mislabel being a weak willed fucker rather than a beat up proto-superhuman. Nine times out of ten doing something is always better than doing nothing, the skill being knowing what to do. I tend to try and separate out psychical abuse (which is what training is) between bodily harm, grievous bodily harm and actual bodily harm. Running, rowing and hill walking is bodily harm, it’s actually low injury if done with care, and you can do this every day once you’ve got the skills and fitness, plus you’re hitting the legs, which are the AK47 of the body, they’re built to last. GBH is heavy weights, where you’re pulling muscles apart, creating strength and stressing the system (we’re not aiming for bulk, just small super powerful muscles). With GBH training you need to give your body parts some time to recover, about 48 hours with good sleep and hydration, so you hit different parts every other day. If you did heavy bench presses every day and avoided injury you would get strong, but doing it every other day - counter-intuitively - would make you stronger faster. But again the legs are different, you can hit them more, but just be aware that although your thighs can be hammered every day, those tiny connectors and joints cannot. For this reason I’ll do deadlifts one day and squats the next.

The Day's Training

  • Run 5km 30 mins
  • Row 5km 21 mins
  • Bench press 5x5x60kg = 1500kg
  • Bench wide 5x5x50kg = 1250kg
  • Low Squat 5x5x60kg = 1500kg
  • Military press (from waist) 5x5x50kg = 1250kg

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

Notes

Seeing as today was day 10 I was thinking that maybe I could be a bit slack, it’s Friday after all, but then I thought that such a though was a weasel thought, so as punishment I added an extra 500kg to my training.

See you next week!

Day's Training

  • Run 5km 30 mins
  • Row 5km 21 mins
  • Bench press 5x5x60kg = 1500kg
  • Bench wide 5x5x50kg = 1250kg
  • Low Squat 5x5x60kg = 1500kg
  • Military press (from waist) 5x5x50kg = 1250kg

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