Week of Monday 19102020

Getting into the new job so a bit of a random week – just fitting things in when I can! Managed to move every day, even if it was only one exercise and a walk / stretch or whatever. Key for me as always it to try and be consistent, and to fit moving in when I can!

Loving having the rig in the garden again – it might be cold and wet, but

I can still fir training into small time windows 🙂

Be flexible, if you are short on time / space / equipment or whatever, just do what you can and keep the movement habit alive!

Monday

Jiu Jitsu class

Tuesday

Arms

4*10 bicep curl with 16kg KB

4*10 tricep extension with 16kg KB

3*20 diamond push ups

3*21s with 16kg KB

Jiu Jitsu class

Wednesday

~5 miles of walking

5*20 suitcase deadlift with 32kg KB (100 reps each side)

100 squat + front kick – unbroken, alternate leg kicks each squat

Some mobility work

Thursday

Jujitsu class

4*10 KB single arm shoulder press @24kg KB (4 sets each arm)

Friday

Bench press 3*10@80kg – control down, fast up – working on explosive power

20 minutes Assault bike – 12.3KM – steady ~60rpm.  Would it up for the last 2 minutes.

Saturday

Mols, and three nieces / nephews over – mad house!

Pause Deadlift (brief pause about 2 inches off the ground) 4*6@140kg

Switch sides of the bar after 3 reps – lifting on a slight slope at the side of the house!

Some extra mobility work.

Sunday

Squat 8*8@110kg

Bit of mobility

Week of Monday 12102020

Really getting into the Jujitsu – love learning, also a massive lesson in being humble. The gap between new and people who have some experience is huge – be patient, be respectful and learn from repeated practice – there is a lesson for life right there!

Learnt a lesson though – heavy squats followed by 7 * 7 minute rounds of rolling was too much – literally had nothing at all the last couple of rounds.

PS – sometimes it’s all about the cake!

Monday

2 hours Jujitsu – 1 NoGi, 1 Gi.

Tuesday

Jujitsu class

Wednesday

Longish walk

Shoulders; 5*10 single arm standing shoulder press @25kg 

3*10 side lateral raise @11/12kg (25lb)

3*8 front lateral raise + rear delt raise @11/12kg

Thursday

Single arm overhead lunges with 16kg Kettlebell – 3*20+20 (20 each arm, no rest between the 20+20)

Friday

4*10 pull ups, 2*10 chin ups

6*10 dips (3 second down, fast up)

Jujitsu class + open mat

Saturday

Rest day mostly, fair amount of walking

Sunday

Back squat

3@100, 2@120, 1@140, 1@160kg (PB, but not quite deep enough) fail second attempt at 160.

Back off sets – 3@140, 5@120 (hitting depth and speed)

Barbell rows

Pendlay rows – 3*5@100kg

Rows – 2*10@70kg

Jiu Jitsu open mat – 5 decent rounds, 2 very poor ones – was knackered.  7 minute rounds are long!

Week of Monday 05102020

Started new role on the 12th so as always things like voluntary blogging took the hit when things got busy!

Ongoing focus on the foundation lifts and practicing Jujitsu.

Goal is to keep progressing gradually while remaining as injury and illness free as possible!

Monday

Back Squat 5*8@125kg – Volume PB at this weight 🙂

Bench press 4*10@80kg

Jujitsu – 2 classes – NoGi + Gi

Tuesday

Jujitsu class + long walk

Wednesday

25 mins moderate assault bike

4*10 single arm dumbbell press @20kg – combining shoulder and core work (2 sets each arm)

4*10 lateral KB swing @16kg (4 sets each arm)

Thursday

NoGi Jiu Jitsu and lunchtime

Park workout

6 rounds; 10 pull ups, 10 dips, 10 leg raises (4 sets pull ups, 2 sets chin ups)

Friday

Assault bike with gumshield in – getting used to wearing it + breathing

5 mins steady – 5 mins fairly hard – 2 mins steady – 3 mins hard – 5 mins steady – 30 seconds all out – few mins cool down

Kettlebell Rows – 5*10 each hand@32kg kettlebell

Two handed kettlebell row + straight leg deadlift @32kg – 15+10 reps *3 sets

Saturday

All the fun with Mollie 🙂

Sunday

Squat – Bench – Deadlift day

Squat – 5@100, 5@120, 5*5@135kg (up to 120 beltless)

Bench – 8@80, 6@90, 4@100, 3*3@110kg

Deadlift – 5@120, 5@140, 5*5@150kg – dead stop – slight pause between reps to reset and guarantee no bounce.  All beltless.

Week of Monday 28092020

Varied week again, only managed a couple of jujitsu classes, but got the work in 🙂

As always, focusing on strength, movement and resilience. Make use of what is available – Friday / Saturday we in a hotel so just played with the kit that was there. Sometimes you have a plan, sometimes you do what you can.

Stay healthy and strong people – anytime you’re injured or ill will set you back – slow, steady and consistent progress is way way better than going too fast and getting injured or ill.

This weeks photo was my rowing view from the Shard.

Monday

Park dips – chin ups – pull ups (5 rounds in this order)

Dips 20-20-20-20-20

Chin ups 10-10-10-10-7

Pull ups – 6-6-6-6-3

Jujitsu class

Tuesday

45 mins steady assault bike

Wednesday

10 rounds 2*15 yard seld push + 15KB swings

Sled push – slow, big steps – focus on time under tension.

KB swings @24kg

5 rounds @80kg, 2@90kg, 3@100kg on sled

Barbell row 5+5 (5 pronated grip, 5 supinated grip) 1@55, 3@75kg

evening bonus – 100 squats holding 40kg sandbag.  2 sets of 50!

Thursday

Jujitsu class

Friday

2k row

4* 10 incline dumbbell press + incline dumbbell fly (20 rep sets) @14kg (biggest dumbbells they had…)

3*8 (each leg) single leg extensions

3*10 (each leg) standing single leg curls

Saturday

3*10 bicep curl into Arnold press @14kg dumbbells

3*10 overhead triceps extension @14kg dumbbells

3*10 trcicep kick backs @14kg dumbbells

3*10 bicep curls seated on incline bench – 1@10kg, 2@14kg dumbbells

3*10 lateral raises @10kg dumbbells

Sunday

Rest day / walking around London before picking Mols up for the evening to have her on her birthday before school.

Week of Monday 21092020

Strange week – seemed to keep getting busy and not hitting enough gym / lifting. Did have 2 really good sessions at the gym though, plus a little sandbag work which has been neglected for a while.

Hit 3 Jujitsu classes again – really loving both the learning and friendly atmosphere at the club!

Most importantly managed to give Mollie some early birthday ‘party’ fun – we had 3 people over on Friday, Saturday and Sunday, so she got to see lots of friends and have some mini parties 🙂

Monday

Some pull ups and dips (forgot to write this up until the end of the week doh)

JuJitsu class

Tuesday

7 mile bike ride

7 mile walk (got a puncture and forgot a spare inner tube!)

Jujitsu class

Wednesday

Sandbag work

1 min high knee marching + 5 squats holding 40kg bag

5*1 min high knee marching + 5 squats holding 65kg bag

Jujitsu class

Thursday

Deadlift 2*6@100, 5@140, 5@160, 4*5@170kg.  Beltless for all apart from the 170s. (Second set was 6 reps as lost count)

Shoulders

3*10 strict press @50 + 7 side-front-rear delt raises @8kg dumbbells

Back – seated row 2 grips – 6+6 reps @40kg each side, 3*6+6 reps @50kg each side

Leg press 

15@ 50, 100, 150, 200kg

20@200kg (weight added to the press)

40 minutes steady cross trainer – easy pace, just to move for a bit

Friday

Press ups and arms

Mols birthday part 1

Saturday

Park and Mols birthday part 2

Sunday

Mols birthday part 3!

Squat-bench-deaslift

Squat – 2*5@100, 5@120, 4*5@135kg (135 with belt, rest beltless)

Bench – 2*8@60, 6@80, 3@100, 3*3@110kg

Deadlift – 10@70, 10@110, 3*10@130kg (rump pump 😉 (all DLs beltless)

Week of Monday 14092020

Another solid week – loving how the Squats are moving at the moment! Clear reminder that it is all about focus and not chasing all the things all the time. As seems to be the way, many “truths” extend widely, focusing on goals and not having too many is a sure way to make more progress and have more success in most aspects of life and profession – not just fitness.

Loving the Jujitsu as well – cant recommend St. Albans BJJ highly enough – super friendly and welcoming club!

Monday

Cycle to gym

Squats 2*5@100, 5@120, 5*5@130kg

Dumbbell bench press 10@18, 30, 8@34, 5*8@40kg (each hand)

Jujitsu class

Tuesday

Cycle to gym

Deadlifts 2*5@100, 5@120, 3@140, 1@160,180. Fail 200 twice. 3*180, 1@180

3 sets – 3 Deadlift@140+20KB swings@24kg

100 Walking lunges (unbroken)

Jujitsu class

Wednesday

Some mobility and rest 🙂

Thursday

Assault bike

3 mins @59-60rpm

Rest 2 mins

3 mins @62-63rpm

Rest 2 mins

3 mins @64-66rpm

Rest 2 mins

Repeat 3 times

Jujitsu class

Friday

All the 50s

Barbell row supinated grip @60kg. 30+20

Barbell row pronated grip @60k. 26+16+15

Shoulder press @40kg. 24+16+15

Press ups 32+18 just had to shake off and start again

Squats 50

Bicep curl @20kg. 30+20

Overhead tricep extension @20kg. 50

Saturday

Running around with the mini me 🙂

Sunday

Cycle to / from gym

Squat – 2*5@100, 3@120, 5*3@140kg – PB with this weight

Bench press – 8@60, 8@80, 6@90, 3*6@100kg

Week of Monday 07092020

Forget the training, this was Mollie’s first ever week at school! So proud, apart from a melt down on one day she did so well, and even that day once she was in school she was fine! Image is on her way to school and a cheeky cookie after her first day 🙂

Also started Jujitsu with Mira this week – St. Albans BJJ. Such a friendly club and so awesome to be back doing martial arts again! Love constantly learning new things and improving on what I know, it’s an old addage, but if you are standing still you are going backwards!

Another analogy I love is the blade – a sharp blade soon becomes blunt if you don’t hone it regularly. Learn, practice, develop and stay sharp in what’s important to you! But also make time for play – for me sport and martial arts etc are play, they are how I wind down, even if I’m also learning, I find this really helps my focus and drive on the more ‘work’ like things in life (even though I am lucky enough to enjoy most of my work!).

Really pleased with how things are moving, weights I used to grind out are moving super smoothly for multiple sets and reps #progress

Monday

1st Jujitsu class 🙂

4*10 side – front – rear delt raises with single 8kg kettlebell (4 sets each arm)

Superset 5*12 cross body bicep curls + 12 overhead tricep extension – with single 12kg kettlebell (5 sets each arm)

Tuesday

Super set triceps dips + chin ups (supinated grip)

Triceps 5*15

Chin ups 10-10-8-8-8

60 twists + 60 side to sides (random core machines in the park)

4*12 leg raises on dip station

10km fast on assault bike (sub 16 mins including warm up minute) ~63rpm

2nd Jujitsu class!

Wednesday

Cycle to gym

5*10 deadlift @120kg – control down, fast up

Seated back / row machine 5*5+5 (5 reps one grip, immediately into 5 reps with a different grip – machine has 3 different handles) @50kg each side.

Thursday

JuJitsu class

Friday

Cycle to gym

7 mins moderate pace of cross trainer / ski thing

Alternating sets of shoulder press and leg press

Leg press – 10@70, 8@120-170-220, 3*8@270kg

Shoulder press – 10@20, 8@30, 6@40, 5@50-55-60, 5*5@62.5

Saturday

Rest day with the epic mini me and family 🙂

Sunday

Drop mols off, been a bit off colour this weekend so no squats today. But hit the park for a mini session;

Alternate sets – pull ups + dips

Pull ups – 12-12-10-10-10

Dips 20-20-20-20-20

Really pleased with how the pull ups felt.