#OperationGetSexy - Gareth's log

Training Sun 15th March

A: Front squat
5 x 60kg
3 x 80
Belt on
2 x 100
1 x 120
1 x 130 - absolute 1RM, upper back rounding a crazy amount
f x 110 - lowered slowly and then pitched forward as I hit the hole in hilarious fashion
2 x 100

B: OH press
5/3/1 week 1
5 x 42.5kg
5 x 47.5
7 x 52.5 - did 9 x 50 and 7 x 55 last cycle, but then I did bench press yesterday

C: Wide grip BB rows from rack
8 x 52.5kg
3 x 8 x 50

D: Band-resisted KB swings
3 x 10 x 24kg with purple band
 
Training run
6.0 miles in 54:59 (9:10 mins/mile)

Splits: 8:56, 9:01, 9:25, 9:18, 9:11, 9:06

Avg HR 175 bpm, max 187

Ran around the Abingdon ring road - flat first 2 miles, slight incline next 2 and then slight downhill last 2. I wish I lived within walking/running distance of a proper hill, I'd quite like to do some hill runs. Anyway, pleased with this run - longest yet and reasonably comfortable. I'd like to push up to 8-9 miles over the next 4 weeks and then taper down for the 10k on May 10th.
 
Training Fri 20th March

A1: Bench press
5/3/1 week 2
No lift-off this week as I trained before my wife got home from work
3 x 72.5kg
3 x 82.5
8 x 92.5
Solid

A2: KB goblet squat
3 x 8 x 16kg


B1: More bench press
3 x 5 x 87.5

B2: KB swing
3 x 10 x 28kg
First use of new KB!


C: Chin-ups
4 x 5 x BW


D1: Barbell glute bridge
3 x 8 x 80kg

D2: Barbell roll-outs
3 x 6
 
Abingdon Parkrun 5K
5km in 24:46 (7:54 mins/mile)

Splits: 7:46, 8:13, 7:56

Avg HR 180, max 194

Another 5K PB. Then ran home (just under a mile in 9 mins ish).
 
Missed my last lifting session. Oops. I will squat tomorrow.

Training run
5.1 miles in 45:57 (9:01 mins/mile)

Splits: 8:37, 8:43, 9:01, 9:26, 9:21

Avg HR 173, max 182

Felt good throughout. First 2.5 miles or so I was in a good rhythm but then I turned into a headwind and it sapped the energy from my legs. From then on I couldn't find that easy rhythm again and my pace dropped. I need to do some faster 4-5 mile runs at the weekends instead of just doing 5Ks.
 
Training Weds 25th March

A: Front squat
2 x 5 x 87.5kg
2 x 5 x 82.5
All beltless. Dropped the weight as I was struggling to stay upright. On the final rep of set 4 I stumbled forwards about half way up and almost dropped the bar.


B: Circuit
3 rounds of:
10 x BB inverted rows (pronated grip)
10 x band-resisted push-ups (mini band)
10 x 28kg KB swings
 
Training Fri 27th March

A: Bench press
5/3/1 week 3
5 x 77.5kg
3 x 87.5
5 x 97.5 - felt solid, 4th & 5th reps really slow, so this is probably about my 5RM for now

Then:
3 x 1 x 90 - all paused with about 45 seconds rest between


B: Chin-ups
3 x 5 x BWT


C1: Barbell inverted rows - pronated grip
3 x 8

C2: KB goblet squats
3 x 8 x 16kg - just a bit of hip mobility


D: Standing band Pallof press
3 x 8/side with purple band
 
Training run
4.0 miles in 34:10 (8:32 mins/mile)

Splits: 8:09, 8:37, 8:41, 8:40

Avg HR 176, max 191

Set out aiming for 4 miles in under 34 mins and just missed that goal by a few seconds. It's really windy today and the headwind did for me on mile 2, slowing me down slightly but also sapping my legs - the first half of mile 3 and the last half of mile 4 were really tough going.

--

Weight now 90kg ish. I've got about 8kg / 1 stone to go before I'm where I want to be I reckon.


First pic - October 2012 @ 108kg ish
Second pic - today
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Training run
6.99 miles in 1:03:38 (9:06 mins/mile)

Splits: 9:04, 9:09, 9:10, 8:58, 9:10, 9:14, 8:59

Avg HR 174, max 182

Pleased with this. It's really windy here today (gusts of over 40mph) so at times this was not pleasant (particularly in the first half mile when I was running into the wind + freezing rain). Thankfully it was sunny for the whole run except for a bit of rain at the start and end.

This is my first run over 6 miles, and thus my first 10km. My Garmin has me at just under 57 mins for the 10km, which is decent considering I was deliberately running an easy pace. I had only intended to run 6 miles but I felt so good as I reached the 5 mile mark that I took a detour along the river. I didn't wear a base layer under my shirt and had my first experience of nipple chafing... ouch.
 
Cookeh said:
Nice gains man, good progress too!
Click to expand...

Thank you sir.


Training Thurs 2nd April


A: Sumo deadlift
Worked up to 3 x 2 x 160kg with a belt - pretty comfortable



B: OH press
5/3/1 week 2
3 x 45kg
3 x 50
7 x 55kg



C: Turkish get-up
2 x 2/side x 16kg


D1: 1-arm KB row
Opposite hand & knee on bench
3 x 8/side x 28kg

D2: KB swing
3 x 10 x 28kg
 
Training run

3 miles in 25:20 (8:26 mins/mile)

Splits: 7:52, 8:35, 8:51

Avg HR 169, max 176

Felt hard today. Went off quickly but tired before end of first mile and it felt sloppy thereafter. Was planning to do 4 miles but cut it short.
 
Training Mon 6th April

Front squat
All belted
2 x 5 x 90kg
2 x 5 x 95
5 x 90

3rd set:


OH press
5/3/1 week 3
5 x 50kg
3 x 55
4 x 60


RDL
8 x 80kg
8 x 85
8 x 90


JG rows
4 x 8
 
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