daniel mason
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| posted on 28/5/13 at 08:13 PM |
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WENDLER 5-3-1 SHOULDER PRESS
30KG X 10 REPS WARMUP
52.5KG X 5 REPS
60KG KG X 3 REPS
67.5 KG X 3 REPS
40KG X 14 REPS (faliure)
SHRUGS
100KG X 10 REPS
90KG X 12 REPS
80KG X 15 REPS
CROSSFIT. EVERY 5 MINUTES FOR 6 ROUNDS OF 200M SPRINTS (for time) + 400M RUN
this was done on treadmill so took a while to get up to speed on 200m sprints
1;53 secs @16.5 kph
2;48 secs @17.2kph
3;48 secs @17.2kph
4;50 secs @17 kph
5;50 secs @ 17kph
6;50 secs @ 17kph
5 mins stretching
15 x thrusters @ 20kg
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Aaron_n_Sim
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| posted on 28/5/13 at 08:51 PM |
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Hi, as people on this site seem more interested in your personal training regime than supporting their troops can you please give me some advice on
training for my 100km Sahara trek for help 4 heroes, I've never undertaken an adventure like this. I've recently given up smoke and drink
and want to get in shape enough to trek 7km a day in hell on earth conditions! I'd appreciate any input! Many thanks.
Aaron
quote:
Originally posted by daniel mason
i am going to start my training log on here and update each workout so i can keep a log of all times,weights,reps etc. and look back on them to see my
gains.
1st thing is im not overly fit but fairly fit. used to play loads of football until i did the cruciate,and since then slow progress.
im 5'10" and 12st7 as of today.
my 1x rep maxes are as follows
bench 110kg
s press 60kg
squat 80kg (low as my knee is not strong)
dedlift 125kg
my aims by 2014 are;
bench 140kg
press 85kg
squat 100kg
deadlift 175kg
i sterted wendler strength a few months back but didnt really stick to it and also do crossfit but not seriously. i intend on implementing both a lot
more serious and today i started getting myself back into training after 2 weeks off gym and a week of sicknes but here goes.
500m run as warmup
500m row as warmup with 1st 100 arms only,2nd 100 legs only, last 300 both
10 minutes stretching.
weights were light today
3 sets of 60kg bench press x 12 reps,
3 sets of 60kg push press x 1 rep
2 sets max rep pullups
then as crossfit was a rest day on main page i did a modified 'helen' from 2 days ago
3 rounds as fast as possible of;
400m run
21x 20kg dumbbell swings
12x 60 kg lat pulls (pull ups if possible)
time was 14.28
[Edited on 3/1/13 by daniel mason]
Work to Live don't Live to Work
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daniel mason
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| posted on 28/5/13 at 09:13 PM |
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not sure wheteher you are serious? as most people on here dont give a damm about my fitness programme. but care greatly about our armed forces. me
included! if you actually do need help. i will advise as best i can
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Aaron_n_Sim
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| posted on 28/5/13 at 09:35 PM |
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Would love some help, please. Lazy fu*ker and ashamed to say it, but I love our boys for what they do! Will be trekking the Sahara (100km) nov 2014 in
Aid of Help 4 Heroes. No exercise experience, I know cardio is probably a good thing, that's about the extent of my knowledge! You seem very
serious so all advice will be taken seriously, I'm not here to waste your time!!!
Thanks
Aaron
Work to Live don't Live to Work
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daniel mason
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| posted on 28/5/13 at 09:38 PM |
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u2u sent. help available if required!
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daniel mason
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| posted on 29/5/13 at 06:41 AM |
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wendlers 5-3-1 is a very goood lifting programme for those whe dont want to plateau and who want to keep improving strength.
there is 4 wendler lifts; 1. BENCH PRESS
2. SQUAT
3. OVERHEAD SHOULDER PRESS (in front of head)
4. DEADLIFT
the programme works like this. first you need to calculate your 1 rep max and all the above lifts then
WEEK 1, 75% x 5 reps 80% x 5 reps 85% x 5+ (you must do as many as possible on this set and must be 5 or more reps)
WEEK 2. 80% X 3 REPS 85%X 3 REPS 90% X 3 REPS (as many as possible but must be 3 or more reps)
WEEK 3. 85% X 5 REPS 90% X 3 REPS 95% X 1 REP (as many as possible but must be 1 or more reps)
you do 1x wendler lift each time you train and ideally for simplicity you should take 4 weeks per cycle and do 2 x assistance exercises along side the
wendler and each trime you start a new cycle up the weight by 2.5kgs
an example of a wendler would be this. for ease im saying 100kg is my 1 rep max
week 1 75kg x 5 reps. 80 kg x 5 reps. 85kg x 5+reps
week2 80kg x 3 reps. 85kg x 3 reps. 90kg x 3+ reps
week3 85kg x 5 reps 90kg x 3 reps 95kg x 1+ reps
the start of the next cycle would be
week 1 77.5kg x 5 reps. 82.5kg x 5 reps. 87.5kg x 5+ reps
week 2 82.5kg x 5 reps. 87.5kg x 5 reps .................. and so on
as well as the bench press also do 2x assistance execrcises like;
3 sets 10 reps of incline dumb bell press
3 serts 10 reps chest flyes
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daniel mason
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| posted on 29/5/13 at 08:29 PM |
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500m run warmup
5 mins stretching
WENDLER 5-3-1 DEADLIFT
60KG X 8 WARMUP
107.5KG X 5 REPS
122.5KG X 3 REPS
137.5KG X 3 REPS
100KG X 5 REPS DELOAD SET
PULL-UPS
SET 1 X 8 REPS
SET 2 X 8 REPS
got a twinge in right shoulder so only did 8 reps
CHIN-UPS
1 X 6 REPS
BENT OVER ROWS
60KG X 8 REPS
60KG X 8 REPS
HANGING LEG RAISES
SET 1 X 12 REPS
SET 2 X 12 REPS
CROSSFIT 21-15-9 REPS FOR TIME OF 70KG DEADLIFT - BOX JUMP (reebok box,highest setting) FOR A 90 REP TOTAL
DID THIS IN 4 MINS 6 SECONDS. GOOD SHORT WORKOUT!
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daniel mason
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| posted on 30/5/13 at 08:05 PM |
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stayed pretty much off the weights tonight as my shoulder is a tad sore!
5km on tradmill in 30 mins 30secs
2km on exercise bike
5 mins stretching
2 sets 8 reps 20kg overhead squat
2 sets 12 reps 20kg thrusters
20 x 18" box jumps
stretching!
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daniel mason
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| posted on 3/6/13 at 09:25 PM |
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500M RUN WARMUP
STRETCHING
WENDLER 5 BENCH PRESS
60KG X 10 REP WARMUP
75KG X 5 REPS
87.5KG X 5 REPS
100KG X 5 REPS
70KG X 12 REPS
60KG X 10 REPS
INCLINE BELL PRESS
30KG X 10 REPS
24KG X 12 REPS
CABLE FLYES
11.25KG X 10 REPS
13.75KG X 10 REPS
CROSSFIT TODAY WAS RUN AS FAR AS POSSIBLE IN 30 MINS
I MANAGED ONLY 5.03KM. (im not a great runner)
stretching
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daniel mason
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| posted on 5/6/13 at 09:01 PM |
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500m run warmup
5 mins stretching
wendler 5 shoulder press
20kg x 8 reps warmup
40kg x 8 rep warmup
47.5 kg x 5 reps
55kg x 5 reps
62.5kg x 6 reps
wendler 5 squat
20kg x 8 reps warmup
55kg x 5 reps
65kg x 5 reps
75kg x 6 reps
10 x 75hg calf raises
10 x 75kg calf raises
16 x 20kg walking lunge in front rack position
didnt doo too much on legs and shoulders as tomorrows crossfit is hard on them both!
crossfit today was;
as many rounds as possible in 20 minutes of;
250m row + 25 press ups
i managed 9 rounds wit 5 seconds spare! for a total of 2250m row and 225 pressups and felt sick due to the heat. hard workout
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daniel mason
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| posted on 11/6/13 at 09:49 PM |
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500m run at 11kph
5 mins stretching
WENDLER 5 DEADLIFT
60KG X 8 REP WARMUP
95KG X 5 REPS
110KG X 5 REPS
125KG X 6 REPS
PULLUPS
1ST SET 10 REPS
2ND SET 10 REPS
CHINUPS
1ST SET 7 REPS
2ND SET 7 REPS
WIDE GRIP SEATED ROW
1 SET 10 REPS WITH 12 WEIGHTS ON STACK
CROSSFIT TODAY WAS TOUGH. 21-18-15-12-9-6-3 REPS FOR TIME OF;
30KG SUMO DEADLIFT HIGH PULLS INTO 30KG PUSH JERK FOR A TOTAL OF 164 REPS
DID THIS IN 11MINS 11 SECS AND WAS RUINED!
250M RUN WARMDOWN.
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daniel mason
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| posted on 12/6/13 at 09:10 PM |
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1k run warmup. 5 mins 10 secs
stretching.
WENDLER 3 BENCH
60KG X 12 WARMUP
82.5KG X 3
95KG X 3
107.5KG X 5
65KG X 12 WARMDOWN
CABLE FLYES
6 WEIGHTS X 10 REPS
5 WEIGHTS X 10 REPS
DIPS
SET 1 = 10 REPS
SET 2 = 10 REPS
CROSSFIT TODAY WAS 21-15-9 REPS OF
14KG RIGHT ARM SNATCH
14KG LEFT ARM SNATCH
PRESS UPS
FOR A 135 REP TOTAL.
DID THIS IN 7 MINS 41 SECS
200M RUN WARMDOWN
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daniel mason
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| posted on 13/6/13 at 10:27 PM |
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1k run warmup
5 mins stretching
WENDLER 3 SHOULDER PRESS
20KG 10 REP WARMUP
55KG X 3 REP
60KG X 3 REP
65KG X 5 REPS
40KG X 12 REPS
20KG FRONT BARBELL RAISES
SET 1 = 10 REPS
SET 2 = 10 REPS
SIDE RAISES
14KG X 8 REPS
12KG X 10 REPS
10KG X 15 REPS
V PUSH UPS
2X SETS. 12 REPS
HANGING LEG RAISES
2 X SETS 15 REPS
CRADLE CRUNCHES
2X SETS 40 REPS
30 X SEATED LEG RAISES
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daniel mason
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| posted on 24/6/13 at 10:00 PM |
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had a week off last week, as rest is always needed, and i had a few bits to sort like a track day at oulton park
but i got back into it tonight with some squats and think ive tweaked a hamstring
1k run warmup. 6 mins
5 mins stretching
wendler 3 squat
20kg x 10 rep warmup
57.5kg x 3 reps
67.5kg x 3 reps
77.5kg x 6 reps
60kg x 10 rep warmdown (tweaked hamstring on last rep)
i decided the rest of my leg session was done so did a crossfit from last week.
5 x sets of 3 rep hanging power cleans increasing weight each time
set 1; 50 kg
set 2; 52.5kg
set 3; 55kg
set 4; 57.5kg
set 5; 60kg
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daniel mason
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| posted on 26/6/13 at 09:41 PM |
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my legs still a bit sore so didnt fancy any heavy deadlifts so tonight i did a really tough cardio session
insanity pure cardio! not done this disk for a while and found it tough. great dvd!
insanity cardio abs! again hard but good!
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daniel mason
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| posted on 1/7/13 at 07:14 PM |
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500M ROW WARMUP
5 MINS STRETCHING
60KG X 10 REP DEADLIFT WARMUP
WENDLER 3 DEADLIFT;
100KG X 3 REPS
115KG X 3 REPS
130KG X 5 REPS
2X SETS 10X REPS HYPEREXTENSIONS
WIDE GRIP PULLUPS
SET 1; 12X REPS
SET 2; 8X REPS
CHIN UPS
SET 1; 10X REPS
SET 2; 8X REPS
CROSSFIT TODAY WAS 21-15-9 REPS FOR TIME OF 70KG DEADLIFT- 40KG FRONT SQUAT FOR A 90 REP TOTAL
8 MINS 42 SECS
500 M RUN WARMDOWN
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daniel mason
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| posted on 2/7/13 at 08:40 PM |
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1.8 km run in 10 mins
5 mins stretching
WENDLER 5-3-1 BENCH
60KG X 12 REP WARMUP
85KG X 5 REPS
100KG X 3 REPS
115KG X 1 REP
60KG X 15 REPS
SEATED BENCH PRESS;
86KG X 8 REPS
79KG X 10 REPS
73KG X 10 REPS
66KG X 11 REPS
59KG X 12 REPS
1 MIN 30 SECS WALKING WARMDOWN
40 MINS INSANITY PLYOMETRIC CARDIO CIRCUIT!
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daniel mason
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| posted on 4/7/13 at 06:10 AM |
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last night.
INSANITY CARDIO POWER AND RESISTANCE CIRCUIT TRAINING
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daniel mason
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| posted on 10/7/13 at 09:10 PM |
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5 rounds of
10 x squats + 10 x pressups
ab work
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daniel mason
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| posted on 2/9/13 at 10:11 PM |
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after a few weeks off the weights due to a damaged elbow im back in the gym. ive been concentrating on fitness over the last few weeks with light
weight sessions.
primarily been doing intense cardio circuit training workouts. but since ive missed the weights ill continue with wendler but drop back a few months.
so here goes.
500m run warmup
5 mins stretching
wendler 5 bench
60 kg x 10 rep warmup
70kg x 5 rep
80kg x 5 rep
90kg x 5 rep (faliure)
bench press
70kg x 9 reps (faliure)
60kg x 10 reps (faliure)
wide grip seated bench press
66kg x 8 reps (faliure)
59kg x 8 reps (faliure)
narrow grip seated bench press
66kg x 10 reps (faliure)
59kg x 10 reps (faliure)
tricep dips x 10 (faliure
tricep cable pull downs
23.5kg x12 reps (faliure)
26.25kg x 10 reps (faliure)
tonights crossfit was supposed to be 10 rounds of 500m row with 2 mins rest between sets. i scaled to 6 rounds as its so hot in there!
1; 1.56
2; 1.55
3; 1.55
4; 1.55
5; 1.57
6; 1.56
stretching then home! back with a bang
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daniel mason
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| posted on 3/9/13 at 08:13 PM |
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SEATED LEG PRESS WARMUP 66KG X 10 REPS
WENDLER 5 SQUAT
50KG X 5 REPS
60KG X 5 REPS
70KG X 6 REPS (faliure)
CALF RAISES
70KG X 15 REPS (faliure)
70KG X 15 REPS (faliure)
50kg SQUAT X 8 REPS (faliure)
40kg FRONT SQUAT X 8 REPS (faliure)
50kg BOX SQUAT X 8 REPS (faliure)
STRICT HYPEREXTENTIONS
SET 1; 12 REPS
SET 2; 12 REPS
CROSSFIT TODAY IS 10 ROUNDS FOR TIME OF ;
1X 50KG CLEAN AND JERK
5X PULLUPS
10X PRESSUPS
15X SQUATS
DID IT IN 15 MINS 22 SECS. TOUGH WORKOUT THIS!
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daniel mason
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| posted on 9/9/13 at 08:57 PM |
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500 m run warmup.
5 mins stretching
shoulder press 27.5 kg x 8 rep warmup
WENDLER 5 SHOULDER PRESS
40KG X 5 REPS
47.5KG X 5 REPS
55KG X10 REPS (faliure) 1 MIN REST THEN 40KG X 10 REP (faliure)
15 x BODYWEIGHT DIPS
SHRUGS;
100KG X 10 REPS (faliure)
90KG X 12 REP (faliure)
80KG X 15 REP (faliure)
UPRIGHT ROW;
40KG X 7 REP (faliure)
35KG X 10 REP (faliure)
30KG X 12 REP (faliure)
SIDE RAISES;
12 KG X 10 REPS
10 KG X 15 REPS
3X 500 M ROWS WITH 1 MIN REST BETWEEN
R1- 1.54
R2- 1.56
R3- 1.57
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daniel mason
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| posted on 11/9/13 at 09:37 PM |
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500m run warmup. 2mins 56secs
5 mins stretching
60KG DEADLIFT X 8 REP WARMUP
WENDLER 5 DEADLIFT
92.5KG X 5 REPS
105KG X 5 REPS
117.5KG X 6 REPS (faliure)
80KG X 12 REP (faliure)
PULLUPS;
9 REPS (faliure)
8 REPS (faliure)
CHINUPS;
7 REPS (faliure)
6 REPS (faliure)
30KG BELL BENT ROWS
14 REPS (faliure,right hand)
15 REPS (faliure, left hand)
60KG RDL
10 REP (faliure)
12 REP (faliure
hyperextensions x 20 reps
tricep dips x 15 reps
12kg hammer curls x 12 reps (each arm)
40KG X 6 rep hanging squat clean
15 x hanging leg raise
15 x hanging knee raises
1.5km exercise bike warmdown 3mins 36
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daniel mason
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| posted on 16/9/13 at 09:21 PM |
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1k run warmup. 5mins 40 secs
stretching 5 mins
60KG bench press x 8 rep warmup
WENDLER 3 BENCH; 75KG X 3 REPS
85KG X 3 REPS
95KG X 5 REPS (faliure)
60KG X 15 REPS (faliure)
INCLINE BENCH PRESS 30KG BELLS; SET 1 = 10 REPS (faliure)
SET 2 = 9 REPS (faliure)
TRICEP DIPS; SET 1 = 12 REPS )faliure)
SET 2 = 10 REPS (faliure)
2OKG SQUAT WARMUP X 10 REPS
WENDLER 3 SQUAT; 55KG X 3 REPS
65KG X 3 REPS
75KG X 6 REPS (faliure)
50KG X 10 REPS (arse to ground)
FRONT SQUAT; 50KG X 6 REPS (faliure)
50KG X 5 REPS (faliure)
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daniel mason
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| posted on 25/9/13 at 07:24 PM |
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forgot to update my progress;
1K ROW WARMUP. 4MINS 11
STRETCHING
WENDLER 3 SHOULDER PRESS;
30KG X 10 REP WARMUP
45KG X 3 REPS
52.5KG X 3 REPS
60KG X 5 REPS (faliure)
30KG X 18 REPS (faliure)
SHRUGS;
100KG X 12 REPS (faliure)
90KG X 12 REPS (faliure)
80KG X 18 REPS (faliure)
UPRIGHT ROW;
40KG X 8 REPS
35KG X 10 REPS
30KG X 10 REPS
SIDE RAISES;
12KG X 12 REPS
TRICEP DIPS;
SET 1 X 20 REPS (faliure)
SET 2 X 15 REPS (faliure)
CROSSFIT; 5 X SINGLE REP SPLIT JERK; 1; 60KG
2; 62.5KG
3; 65KG
4; 65KG
5; 65KG
1K BIKE WARMDOWN!
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