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Post by Simon Callander on Jun 18, 2013 23:26:55 GMT
Ive got to get my routine back. As such im going to put my training up here to make things public.
weekly plan is to get a minimum of 4 barbell, 2 gymnastics and to a spectators delight 1 met con.
Im not going to train 7 days a week so some of these will be mixed sessions and/or double days.
Im also going to put up a food diary as i know i can get better there. Additionally im going to track a extra things like
morning heart rate, (sitting shortly after getting up)
hours of sleep and quality
water intake
sorness and desire to train
if its not a quantitiative variable i will scale it 1-5 (poor to great)
my aim is to have too much information to know what to do with it all, and as things go ill figure out what is useful and what is not.
And if i get slack and have an unplanned miss one of the 7 "sessions" per week, my punshment is 2 km row or mile run
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Post by Simon Callander on Jun 18, 2013 23:57:57 GMT
130618
BB 2
Gym 0
Met C 1
just the training journal for 18th,june the rest starts with the 19th
AM
squats 5x3 82.5 50% (no shoes just to see how it felt, it felt like the lumbar was tucking)
1km row 3:57 2 min rest then a plank hold of 25kg for 30 seconds. didnt need that much rest.
PM
Power clean + push press
50kg x 3x3 (450)
70kg x 2x2 (280)
90kg x 1x1 (90)
100kg x 3x1 (300)
105kg x 3x1 (315)
Volume/80%+volume 1435kg/705kg
reps 20/7
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Post by Simon Callander on Jun 19, 2013 9:11:27 GMT
130619
HR 63
Sleep hours 8
Sleep quality 4
Sorness 5
Water 2+L
Pm
Warm up
Walking plate lunges 25kg 2x15
Weighted pistols 10kg 3x3
Hang snatch up to 50kg
Snatch
50kg 3x3
60kgx1
70 3x1
80 miss
Snatch high pulls
80kg 3x3
P clean + Split jerk
80x1
100x1
Fsqt
100x2
120x1
140x1
150 miss
Strict toes to bar
3x5
Food
left over stir fry
home made meat pies
Sushi
frozen yogurt
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Post by Simon Callander on Jun 20, 2013 12:21:52 GMT
130620
HR 61
sleep 6.5
quality 5
Sorness 5
water 0.5L (opps)
Am
stretch
pm
Front squat 6x6 105
mucked around with some single leg squats and levers
row 1km 3:59 didnt push (no straps and oly shoes dont go well togethcer)
Food
apple
banana
yougurt (1L)
two glasses of milo
protien shake + carbs
lamb roast and veg (home made by georgeous girlfriend)
half a lindt chockolate
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Post by Mikaila on Jun 20, 2013 12:27:29 GMT
This is my kind of tracking. I might borrow your variables. Loving this forum - still getting my head around how to use it. Thanks simon! Ps how do I post this reply?? How do I make my own consistency log or do I put it here?
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Post by Simon Callander on Jun 20, 2013 12:35:24 GMT
Feel free to steal as much as you find usefull, Mikalia. Make your own tread so you can track your progress in one place rather that having to read through all of my stuff. As i get time ill keep adding articles and such, mostly aimed at getting people to be some what independant with their training and direction. If you have any goals that your working on or want to work on, make it public on here and then you will have that extra incentive and support from people who are of similar minds.
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Post by mikaila on Jun 20, 2013 12:37:55 GMT
Thanks. Will do. I worked out how to start a new thread so will start logging ...
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Post by Simon Callander on Jun 21, 2013 10:43:58 GMT
130621
HR64
Sleep 6h
sleep quality 5
sorness 4 (slight quad sorness from arvo on)
water not enough, maybe 1L
Am. just didnt get started
PM
Snt 50x3
60x3
65x1
70x3 missed 2
80 miss, mental suicide
70x5 got 3
Clean j
P 60
80
95 full
105 miss mental suicide (didnt even pull)
C pull 105 3x3 felt better each set
Food
Omelette
Milkshake
Lamb roast
P shake+ c
green thai curry + rice
glass of red
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Post by Simon Callander on Jun 22, 2013 3:38:11 GMT
130622
HR 68 (bit high)
sleep hours 7
quality 5
sorenss 5
Water not enough again
Am
Cold, hard to warm up
hip opening stretches
single arm KB swing 12kg 4x8 per side back to back twice
Intended to front squat, felt stiff in back so didnt happen
military press 20kgx20
50kgx5
70kgx3x5
thoracic and shoulder position stuff
3x10 pushup plus and wall slides
banded lunge
Food not the best
manderin
banana
hot chocolate
potato leek and bacon soup
ice cream
chocolate finger biscuit
im hoping i forgot a real meal somewhere
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Post by Simon Callander on Jun 23, 2013 7:43:48 GMT
130623
HR 59
Sleep 8.5h
quality 3(broken but i feel quite rested)
water 1L so far Still too low
no training
food
3ggs and vegemite toast
chockolate milkshake
pumkin and pine nut pasta salad
hot chocolate
spaghetti bolognese
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Post by Simon Callander on Jun 23, 2013 7:57:39 GMT
Weekly Review
Sleep: actualy better than i thought this week.
water: need to pick this up
training: i got the sessions in, desire to train was a bit lower than i would like, ill blame the cold days towards the end of the week.
food, as ever if im unprepared it just falls apart. need to get more organised.
So this week, more water, and a shake in the bag as a fail safe on the food.
training wise im aiming to snatch and clean and jerk 4 times this week. more pulls too.
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Post by Simon Callander on Jun 25, 2013 0:44:50 GMT
130624
HR 64
Sleep 6 hours
sleep quality 4
Water 1.2L
PM
Just power snatch
50x3x3
60x2
70x1
75x1
80x1x5 a couple of press outs, got to pull under quicker
70x1
Kind of annoying that my power snatch is so close to my snatch at the moment, but i guess that means the potential is there.
Food
potato and leek soup
banana
chock bicky
salmon and veg
ice cream
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Post by Simon Callander on Jun 25, 2013 12:07:27 GMT
130625
HR 68
Sleep 6.5
quality 4
water 1L
AM and PM training
Shoulder stuff and stretching
Food
banana
pasta
milo
another great roast cooked by Alex
kit kat
mid day nap today too
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Post by Simon Callander on Jun 26, 2013 8:27:14 GMT
130626
Hr 67
Sleep 8h
Quality 5
Water 1L
PM
Power snatch + snatch
50kgx1x3
60x1
65x1
70x1x3
Power clean +C&J
50x1 power Clean + Jerk
70x1 power clean + Jerk
90x1
95x1
100x1
105x1
110x1 Power C + jerk
115x1 Power C + jerk
too much toes on the cleans.
Snatch just didnt have th pop i had on monday
mental games after 105 big time
Food
pasta
chocy
milo
Pro+C
sushi
frozen yogurt
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Post by Emma on Jun 27, 2013 3:55:31 GMT
Hey coach, how do I know what my resting HR should be? And do you measure before even sitting up in bed? Or shake off the sleepies and recover from the alarm a bit first?
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