Sunday 31 March 2013

Motivation for training

Hi Guys & Girls,

I recently stumbled across this advert on youtube, after originally seeing it quite sometime ago.
It contains a very short but to the point insight into training motivation which I find speaks to me.



Now obviously everyone's motivation for exercising is different but if you are involved in any kind of competitive sport then this message might particularly resonant with you, I know it does with me.

Even if you are not exercising to be better at a particular sport, I think that this message can be applied.
We are all exercising for some reason, maybe to be healthier or look better or gain confidence.  Whatever it is, there will be those moments that test your progress, and when you come across those moments don't you want to honestly be able to say to yourself: "I tried as hard as I possibly could".

You make dozens of choices everyday which will effect your ability to reach your goals. You have the power to do what it takes to bring yourself closer to realising your full potential or set yourself back further.
Generally I find that people pretty much know what they should be doing to make themselves healthier, the problem is that they make the wrong choices, time and again.

If you want to do something, you can do it!  Don't listen to the nay-sayers.
However, you are going to have to stay focused, I find that messages like the video above keep me focused and help me to make all those little choices that when you add them together, make the difference between me and the next guy.

Train hard, live happy
Bradbury

Monday 18 March 2013

The training goes on!

Hi Guys & Girls

So here is another couple of weeks worth of training,
I have decided to make a slight change to how I present these sessions to you.
I have decided to no longer include the weights that I used for the particular exercises, or the number of reps achieved.  I will still be keeping a record of this for my own purposes, as I believe it is very important to track progress in any type of training that you are engaged in, with the purpose of continually trying to improve.

I don't want anyone getting hung up on the particular weights that I personally am lifting, if a lift calls for 3-5 reps, it should be 3-5 reps at a weight which is right for the individual, not what I happen to be lifting that day.  Hope you like the changes.

Sunday 3rd March:
Strength:
1) 1 DB Swings (one hand)  3x10ps

2a) Deadlift (normal stance and grip - w/straps)  3-5 x 1-5
      Trying to really focus on posture and technique, I sometimes take my camera to the gym and
      filmed my sets, checking my posture and reducing the weight until I was sure that I can keep perfect
      form.  With big compound lifts, it is important to do this.  Form must never be compromised!

2b) BB Overhead Shrugs 3-5 x 10

3a) Handstand hold 4 x max
3b) One arm press ups  4 x 8-10ps

4a) The Flag 3 x 5
4b) Reverse Hypers (S.ball) 3 x 10
4c) Dips 3 x submax

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Monday 4th March:

Rest Day - was slightly ill so decided to rest and recover

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Tuesday 5th March:
Conditioning:

One Mile Sprints - Treadmill set to 5% incline
Rest for 5 minutes between sets

1 - 7.25  (previously 7.30)
2 - 8.06 (previously 7.35)
3 - 8.32 (previously 8.50)

I was happy with the first set, but obviously the next two went downhill in terms of performance.
Will try harder next time as I am determined to get my cardiovascular fitness up.

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Wednesday 6th March:

BJJ x 90 min @ Canmore Fight Club

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Thursday 7th March:

Rest Day - Early mornings and long days at work had me tired so I took another rest day
Snowboarding x 60 mins

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Friday 8th March:
Strength:
1) Cleans (full) 5 x 3

2a) BB Bulgarian Split Squats 5 x 5ps
2b) Planche 5 x max

3a) BOR BB  3 x 12-15
3b) Front lever hold  4 x max (Alt. between flat tuck and straddle)

4a) Back lever hold 4 x max (Alt. between flat tuck and straddle)
4b) Around-the-world Pull ups 3 x 8-12
4c) Farmers Walk (with DBs) 3 x max


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Saturday 9th March:
Strength:
1a) Weighted Dips 5 x 3-5
1b) Clap press ups 5 x 5
1c) Resistance band 'pull aparts' 5 x 20

2a) Headstand Reverse leg lifts 4 x 8
2b) Hanging leg raises (side to side) 4 x submax

3a) Deathwalks (2DB) 3 x 10-12ps
3b) Inchworm 3 x 8-10

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Sunday 10th March
Rest Day

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Monday 11th March

6-7 hours of Hiking in Jasper (Canada)

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Tuesday 12th March
Conditioning:

Tabata Intervals
- Burpees (full with press ups at bottom and pull up at top)
- BB Landmines (Bar with 25lb plate)
x 6 minutes
REST 3 mins
- Skipping
- 2 DB front squat to twisting uppercut
x 6 mins
REST 3 mins
x 2 rounds

REST 5 mins

Row 5 x 200m  with 30 sec rest between sets

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Wednesday 13th March

BJJ x 90 mins @ Canmore Fight Club

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Thursday 14th March

Rest Day - Driving 600km and doing 6-7 hours of hiking at the weekend had worn me out slightly

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Friday 15th March
Strength:
1) 2 DB Swings 4 x 15

2a) Sumo Deadlift 4 x 5
2b) Overhead BB Shrugs 4 x 8-10

3a) L-sit hold (5 sec) to Headstand and 3 Reverse leg lifts  3 x 3
3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) BB Overhead press (wide grip) 3 x 8-10
4b) 2 DB Bench press 3 x 8-10
4c) Dips 3 x submax

Perform exercises 4a, 4b, 4c back to back with little rest in between, then rest for 2-3 minutes after 4c

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Saturday 16th March
Strength:
1) Muscle ups (bar) 3-5 x 3-5

2) One-arm Negative pull ups  4 x 1-5ps Alternate  (When you can't control the speed of the decent, use the spare hand to grip your working wrist)

3a) Back Squats 3 x 12-15
3b) Rear shoulder exercises (2DBs) L / Y / W  3 x 15-20

4a) Lateral lunges (2DB in racked position) 3 x 8-12ps
4b) Hollow body rocks 3 x 35 sec
4c) Arch rocks 3 x 35 sec

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Sunday 17th March:
Rest Day

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Monday 18th March:
Conditioning:

Sprint - using a Spinning Bike

60 sec sprint
90 sec recovery
x 5 sets

40 sec sprint
40 sec recovery
x 7 sets

20 sec sprint
10 sec recovery
x 10 sets

Normally I would have added some other exercises to this session but I strained my low back slightly on Saturday with squats and I wanted to rest it up.  This sprint session allowed me to get some good cardio conditioning in while keeping the low back relatively rested.


Don't allow yourself to become stagnant with your training, always look to progress, somehow, depending on your goals.

Train hard, live happy
Bradbury

Saturday 2 March 2013

Training

Hi Guys & Girls

I know it has been a while since I last did an update on my training but here we go.

Tuesday 12th February:
Conditioning

Rower Test
- Row 6 x 500m (level 10) Rest as long as the previous set took, your score is the average of all 6 sets.

1 - 1.40 (.0)
2 - 1.41 (.3)
3 - 1.43 (.6)
4 - 1.43 (.1)
5 - 1.45 (.2)
6 - 1.46 (.0)

Average = 1.43 (.2)

My previous score was 1.43 (.4) so this was an improvement.
This is a nice little session, quite short but absolutely brutal and there is no faking the scores, I am glad that I got an improvement as even a slightly faster time is tough to obtain with this one.

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Wednesday 13th February:

BJJ x 90mins @ Canmore Fight Club

(+ 90 mins of Snowboarding during the day)

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Thursday 14th February:
Strength
1) 2 DB Swings 3 x 15  (2x35lbs) / (2x35lbs) / (2x40lbs)

2) Deadlift Rack pulls (normal stance - bar just above knees) 5 x 5
    Using straps 125kg / 130kg / 135kg / 140kg / 140kg

3a) Planche (flat tuck) 3 x 2 reps for max time
3b) Cable 1-arm sword draws 3 x 15ps (7.5)
3c) See-saw DB press (2x50lb)x20ps / (2x55lb)x13ps / (2x60lb)x10ps

4a) BB Suitcase Deadlift 3 x 8ps  @  43kg / 43kg / 47.5kg
4b) Dips x13 / x16 / x15

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Friday 15th February:
Strength
1) Clean (full receive) 50kg x2 / x3 / x3

2) 2 DB split squat (front foot on 12 inch box) 5 x 5ps
    (2x20kg) / (2x25kg) / (2x27kg) / (2x29kg) / (2x34kg)

3a) 2DB BOR 3 x 15-20ps  (2x45lb) x17 / x15 / x16
3b) L-sit on DBs (5 sec hold) transitioned into Headstand (5 sec hold) and back  3 x 3

4a) Around the world Pull ups x8 / x8 / x6+2 / x6+4
4b) Symmetrical Deadbugs 2 x 35 sec ps / 2 x 30 sec ps
4c) Farmers walk (2x100lb) x2 without straps / x2 with straps

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Saturday 16th February:
Rest Day

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Sunday 17th February:
Conditioning

5 Power Clean & Jerk (50kg)
5 Pull ups (kipping allowed)
7 Burpees (full technique, with press up and lateral jump over bar)
12 Star Jumps

The above is 1 round, start a new round every 2 minutes for a total of 10 rounds

This is a killer session. The first few rounds aren't too bad but by round 6 you are gasping for breath and the 2 minute timer seems to be getting faster and faster.
Previously I had did this session with only 5 Burpees and 10 Star jumps per round so I was happy that I was able to increase the difficulty and still complete it, next time will have to be harder again!!!

Rest 5-10 mins

Tabata intervals (20 sec work, 10 sec recovery) on the Rowing machine x 4 mins
Kept between 95-99 meters covered per interval

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Monday 18th February:
Strength
1) Supine one arm med ball throws 4 x 5ps  (5-7kg)

2) Incline BB Press (normal grip) 5 x 3-5
    65kg x5 / 70kg x5 / 72kg x3 / x3 / x3

3a) BB RDL 4 x 12-15  70kg x15 / 75kg x15 / 76.5kg x15 / 80kg x15
3b) Handstand to lower 4 x 4 (tried to push back up but not getting it today)

4a) Reverse hypers (S.ball) 3 x 10-12  (x10 / x12 / x12)
4b) One leg S.ball hamstring curls 3 x 10ps
4c) The Flag 3 x 5

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Tuesday 19th February:
Strength
1) 1 arm DB Snatch 4 x 3ps (65lb)

2) Weighted Pull ups (OH wide grip) 5 x 2-5
    (+65lb) x3 / x3 / x2 / (+55lb) x4 / (+45lb) x4

3a) Front squats (pause at bottom) 3 x 10-12  (115lb/52kg) x12 / x10 / x10
3b) Rear shoulder ex L,W,Y using 2DB 3 x 15 each

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle
4c) Pistol 4 x 10ps
      Bodyweight / 15lb DB / 15lb BB in front squat position x5ps + BW x5ps / 15lb BB x5ps + DB x5ps

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Wednesday 20th February:

BJJ x 90 mins @ Canmore Fight Club
- mostly sparring, great session for practising technique and learning weaknesses

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Thursday 21st February:
Conditioning

Progressive Hills
- start at 6.3mph and 0% incline for 1 minute
  Then every 20 seconds increase the incline by 1% until failure
  Bring the treadmill down to a recovery pace for 1 minute, then repeat for a total of 3 sets

Set 1 - 6.3mph beat 15% incline (machine's max)
Set 2 - 6.4mph beat 15% incline
Set 3 - 6.5mph beat 15% incline

Happy with this result, last time I completed 3 sets at speeds of 6pmh, 6.1mph and 6.2mph so this is a good increase.  Again, next time I will continue to try and increase the intensity.

Rest 5 mins

Tabata Interval Shuttle in hall x 6 mins

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Friday 22nd February:
Strength
1) 1 DB Swings (2 hands) 3 x 15  (70lb / 75lb / 75lb)

2a) Sumo Deadlifts (mixed grip) 5 x 3-5
    106kg x5 / 110kg x5 / x5 / 115kg x5 / x3
2b) OH BB Shrug 4 x 10  70lb / 85lb / 100lb / 100lb

3a) Planche (flat tuck) 4 x 2 max reps (30 sec between reps)
3b) Wide grip BB bench 4 x 12-20  52kg x 20 / 57kg x 17 / x15 / x14

4a) T.get up (BB) 2 x 3ps  (30lb / 50lb)
4b) Cable woodchop (low to high) 2 x 12ps  (32.5)
4c) Crossfit style "butterfly sit-ups" with pad under low back for increased extension x 35 / x 50

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Saturday 23rd February:
Strength
1) Broad jumps 4 x 3

2) BB Front (Box) Squats (12 inch box - thighs to parallel) 5 x 4-5
    70kg x5 / x5 / 74kg x4 / x4 / x5

3a) 1 DB Row 3 x 15-16ps  (80lb/36kg) x15ps / x16ps / x15ps
3b) L-sit (5 sec hold) to Headstand (5 sec hold)  3 x 3

4a) Pull up to 'Ice cream maker' (flat tuck variation) x5+3 / x7+1 / x6+2 / x6+2
4b) Inchworms 4 x 8
4c) Un-even Farmers walk (DBs) x2 sets (1ps) without straps / x2 sets (1ps) with straps

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Sunday 24th February:
Rest Day

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Monday 25th February:
Conditioning

Row (level 10) - Rest as long as previous interval

1,000m - 3.29 (.6)
500m - 1.43 (.8)
250m - 49 (.1)
250m - 49 (.6)
100m - 19 (.3)
100m - 19 (.8)
100m - 19 (.8)
100m - 19 (.7)

Total = 8.17 (.8)

This was my first attempt at this session, it was recommended by a friend.  I liked it because it forces you to work hard, it is measurable so that progress can be charted and the variation in distances keeps the body guessing, however perhaps in the future I will include some other work afterwards.

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Tuesday 26th February:
Conditioning

BB Complex which I have nick-named "The Fight"


I have given it this nick-name because each round last 6 minutes, the length of a competition fight at my level of BJJ and just like a fight it taxes your physical strength, your lungs and your mind.
By the end of each round my forearms are blowing and my body feels fully tested from head to toe.

3 Bent Over Rows
3 Hang Power Cleans 
3 Push Press
3 Back Squats
3 Pull ups (no kipping)
3 Bar facing Burpees (full technique, no press up)

Complete as many sets of this complex as possible in 6 minutes, then rest for 3 minutes, repeat 3 times

Round 1 - 5 sets with 50kg bar
Round 2 - 4 sets with 50kg bar
Round 3 - 5 sets with 50kg bar

This performance is an improvement on last time where I used 40kg for the first round.
This session was horrific.

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Wednesday 27th February:

BJJ x 90 mins @ Canmore Fight Club
(+ 45 mins of Snowboarding during the day)

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Thursday 28th February:
Strength
1) Backwards roll to feet (powerful OH press) 4 x 3

2) Handstand Press 5 x 2-4  (on DBs) x 4 / (with DBs end on for full ROM) x 2-3 / x 2 /
                                            x2 + 3 NEGS / x2 + 3 NEGS

3a) Deadlift (pause 2 inches off the floor on each rep) 3 x 10  @ 60kg using straps
3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle

5a) Nordic curls 3 x 8
5b) 'Butterfly style sit-ups' holding BB overhead 3 x 12  with 60lb BB

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Friday 1st March:
Strength
1) Muscle ups (bar) x3 / x3 / x4 / x4

2) One arm Inverted Row (feet on box) 5 x 5ps with overhand grip

3a) Back squats 3 x 15 @ 65kg (can do more next time)
3b) Resistance band Rear shoulder ex. 3 x 20 each (Pull aparts & face pull to external rotation)

4a) Straddle L (middle split hold) 3 x 4-5 sec ps
4b) 2DB Walking Lunges 3 x 12ps  (2x40lb) / (2x45lb) / (2x50lb)
4c) 1DB Overhead hold (lats engaged) 3 x 20 sec ps  @ 50lb / 55lb / 60lb

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Saturday 2nd March:
Rest Day with 1 hr Snowboarding

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So there you go, a couple of weeks of what I have been doing.
I hope your training is going well, maybe you have found a few ideas from this blog, but if you don't feel that you are progressing towards your goals or if you are bored of the same old sessions then drop me a line and I can help you achieve your potential.

Train hard, live happy
Bradbury